CLICK HERE TO TRY A FREE CLASS

WOD/Blog

Bike MS

CFSD has put together a team to ride in an event called Bike MS. Individuals and teams from all over the world ride together in Bike MS to raise funds to change the world for people with MS. Bike MS is not a race, so whether you’re a casual, novice or experienced cyclist, you’ll be able to participate and have fun.

Bike MS will be held on October 23rd and is a one of kind experience that allows you to see Manhattan in a way you never have before. The 28.4-mile ride starts and end on the West Side of Manhattan and continues traffic free around the outer edge of Manhattan on the East & West side highways including a traffic free ride through Battery Park Tunnel at the southern tip of Manhattan and experiences views of the George Washington Bridge, Brooklyn Bridge and other New York City landmarks you can only see on this route.

CLICK HERE TO REGISTER – Make sure to register as a Team Member using the team name “CFSD CYCLEPATHS”.   To participate there is a $60 registration and each registrant will need to fundraise a minimum of $250(though individuals may share their fundraising efforts)

.

Friday September 30, 2022
Min 0-2: 250/200m Row + max Snatches (95/65)
Min 3-6: 500/400m Row + max Snatches
Min 8-12: 750/600m Row + max Snatches
Min 14-17: 500/400m Row + max Snatches
Min 18-20: 250m/200 Row + max Snatches

.
Thursday September 29, 2022
Part 1-20min amrap
200m Run
max unbroken TTB
200m Run
max unbroken Push-ups
.

Part 2 – 3rds x 200m unbroken KB/SBcarry
50m Double OH Carry + 50m Double Rack Carry + 100m Farmer Carry (ahap)
.
 
Wednesday September 28, 2022
For time(cap 12min)
Garden State Classic Workout #3
30 Deadlifts (155/105)
25 CTB Pull-ups (scaled pull-ups)
20 Burpee over Bar
15 Power Cleans
10 Bar MU’s (scaled CTB PU’s)
5 Shoulder to OH

.

Tuesday September 27, 2022
3rds 
In 2min 15/12/9 calories assault bike + max DU’s
Rest 1min
in 2min 15/12/9 calories Ski erg  + max Handstand Skill
Rest 1min
In 2min 15/12/9 cal Row max + max GHD Sit-ups
.

Monday September 26, 2022

Part 1 - Build to a challenging: Pause Back Squat + 1 1/4 Back Squat + Back Squat

.

Part 2 - 12min amrap

5 Strict Pull-ups 
7 cal any machine
8 DB Front Squats (50/35)
3 Devil Presses
.
Sunday September 25, 2022

Partners share work:
60cal Row + 60 Sit-ups
50 DB Step-ups(40/25) + 50 Sit-ups
40 Renegade Rows + 40 Sit-ups
30 DB Hang Squat Cleans + 30 Sit-ups
30 DB Hang Squat Cleans
40 Renegade Rows
50 DB Step-ups
60cal Row
.

Saturday September 24, 2022
3min on/3min off x 4rds
Rd 1- 20/16 cal Ski + 20 DB HC & Jk + max cal Ski
Rd 2- 20/16 cal Bike + 20 SADS + max Bike
Rd 3 - 20 DB HC & Jk + 20/16cal Ski + max DB HC & Jk
Rd 4 - 20 SADS + 20/16 cal Bike + max SADS

 .

Volunteer Schedule for Long Island's Strongest This Saturday
** We still need people to help set up for the event both Friday evening 6:30p-8p and Sat 6:30a-8:30a. Please let Coach Jeff know if you are available. **

7:30-9a - Registration Table - Jeff N / Bari  / Kelly /  Chief
.
10a-3:30p - Scoring Table - AM - Chief  / Carolyn  PM - Chief / Carolyn / Regina
.
9:15-10:30a - OverHead Medley Event  - Jenn L / Tara / Kevin N /Jackie / Cat / Bernie/  John L / Shaun
.
10:30-11:30 -  Carry Medley - Jenn L / Tara / Kevin N /Jackie / Cat / John L / Bernie / Shaun
.
11:45-2 - Hercules hold - Matt / John L / Shaun / Regina / Bari
.
11:45-2 - Deadlift - Tracey / Jenn L
.
2-3:15 - Stone to Shoulder - Matt / John L
.
Friday September 23, 2022
Part 1 - 20min amrap
2,4, 6…etc Deadlifts (275/205)
200m Run
1rd Cindy

.
Thursday September 22, 2022 
Min 0-3: 50 KBS (53/35)
Min 3-7: 600m Run
Min 7-13: 21/15/9 Thrusters (95/65) + Burpees
Min 13-20: establish a 1-rep Hang Clean (any style)
.
Wednesday September 21, 2022
Part 1 - Build to a challenging:
Strict Press + Push Press + Push Jerk
.
Part 2 - E5MOM x 20min
21/15 Bike
15 Box Jump-overs (24/20)
9 Sandbag over shoulder (100/70)
.
Tuesday September 20, 2022 
Min 0-8: E2MOM 15/12 cal Row + max Wall Balls

Min 10-18: E2MOM 15/12 cal Row + max TTB

Min 20-28: amrap of 15/12 Row + 12 Wall Balls + 9 TTB

.
Monday September 19, 2022 
Part 1 - 9min cap
3,6,9, etc Hang Power Snatch or Clean(75/55)
3,6,9, etc OHS or Front Squat
30 DU’s
.
Part 2 – 4-5rds
a) Single-arm Ring Rows x 6/arm
b) Bottom’s Up Kettlebell Carry x 50'/arm
c) Wtd. Dips x 6-10 reps
.
Saturday September 17, 2022
E5MOM x 20min (5rds)
60 DU’s
30/25cal Row
15/12 Thrusters (95/65)
Rx+ 115/75
.
Friday September 16, 2022
For max reps
- 2min, 1:30min, 1min each
Calories ski erg

Air Squats to target
HSPU
Calories Assault Bike

Burpee pulls-ups

.
Thursday September 15, 2022
Part 1 - Build to a challenging but sub-max complex of:
3 Deadlifts + 2 Hang Power Cleans + 1 S2OH + 1 Cln+Jk
.
Part 2 - :20 on / :20off x 5rds  w/ 1min rest between rounds
Deadlift (75/55)*
Hang Power Clean
Shoulder to OH
Sit-ups (any style)
Push-ups
Clean & Jerk

* Rd 1 - 75/55  Rd 2 - 95/65  Rd 3 - 115/75  Rd 4 - 125/85  Rd 5 - 135/95

.
Wednesday September 14,2022 
Min 0-4: 30 OHS (135/95)
Min 4-9: 50/40cal Row

Min 9-15:  30 Power Snatches (135/95)

Min 15-22: amrap of: 5, 10, 15…etc  WB's + KBS

.

Tuesday September 13, 2022
Part 1- 5rds x :30 max reps / :30 rest
Min 1 - Strict Press (75/55)**
Min 2 - Sumo Deadlift High Pull
Min 3 - Front Squats
Min 4 – rest / change weight
** Men add 10# / Women add 5# per rd
.
Monday September 12, 2022
Part 1 - :30on/:20 off x 6rds
Cal Assault Bike
Right-side FW/WC
Left-side FW/WC
DU’s
Strict Pull-ups
.
Part 2 - 8min amrap
1, 2, 3… wall walks
4, 8, 12…alt. SADS (50/35)

.

Sunday September 11, 2022
9/11 Remembrance WOD
Work can be individual or partner
2001 Run
Followed by…
9:11 amrap of:

9 Deadlifts  175/125

11 TTB / K2C
Followed by…
2022m Row
.

Saturday September 10, 2021

This workout is dedicated to honor the 343 FDNY firefighters that gave their on 9/11. You have the option of doing this as an individual workout or as a partner WOD.  Partners will split the 100 reps of each barbell movement (One partner works while other rests), but both have 43 burpees at the end. Immediately following the completion of the ‘343' WOD individuals will start accruing calories towards Part 2.  Share the work as needed.  There is no time cap for either workout. Classes may stay past the end of the class to ensure that the work in both Part 1 and Part 2 are completed.

Part 1 - ‘343’ Hero WOD
100 Deadlifts (135/95)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45)
43 Burpees
.
Part 2 – immediately uponiog completion of the 343 WOD, athletes will work together to accrue 343 Calories on the Assault Bike (as a class)

.

Friday September 9, 2022
Part 1 – Build to a challenging 3-rep Front Squat
Rep 1 – 2sec pause at the bottom
Rep 2 – Pulse
Rep 3 – Regular Tempo
.
Part 2 – Legends Online Qualifier 22.4
3rds for time (8min cap)
21 TTB / K2C
15 Front Squats (115/75)


Thursday September
8, 2022 

Part 1 - 20min amrap:
:30 HS Hold
:30 Squat Hold
:30 L-sit Hold or Hollow Hold
:30 Chin-over Bar Hold
.
Part 2 – For time
800m Run
Rest 2min
800m Run
.


Wednesday
September 7, 2022

Part 1 – Build to a challenging Snatch (any style)
.
Part 2 – For time:
30cal Row + 15 Snatches (95/65)
20cal Row + 12 Snatches (115/75)
10cal Row + 9 Snatches (135/95)
Tuesday September 6, 2022
Part 1 –   Build over 5-6 sets
a)…to a heavy Turkish Get-up (1-rep/side)
b)…to your highest Pistol Squat off a box (6/leg)
.
Part 2 - Legends Online Qualifier Workout #1
For time (10min cap)
27/21/15/9
Calories Rower
Lateral Burpee Over Rower
** Scale to 24/18/12/6 **
.
Monday September 5, 2022

Labor Day to many Americans symbolizes the end of the summer and a day off and is celebrated with parties, parades and athletic events.  But, Labor Day originated in 1894 to pay tribute to the contributions and achievements of American workers who back then often worked long hours in unsafe conditions. Recently, during the pandemic, we were reminded how important workers and working are to our families, our society and our well-being and we should take the time to remember and appreciate all of those that made sacrifices and put themselves in harm’s way during this and other times.

.

’Hot Shots 19’
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400m Run
...

Scaling - This Hero WOD is long and high volume. Reduce the load and/or reps and to keep this workout under 30-35 minutes.

Beginners/Masters should scale to:

5 rounds for time of:
20 squats
12-15 power cleans
7 ring rows

.
Background: Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.

In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).

This workout was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 31, 2013 (130831)

.
Sunday September 4, 2022
Teams of 3 have 30min to complete 5rds of work each and 5k meters on the Rower
12 Walking Lunges (Rx+ 50/35)(Rx 40/25)
9 DB S2OH
6 Devil Presses

.

1 partner rows, 1 partner does work, 1 partner rests. Rotate when the partner doing the work is done.

.
Saturday September 3, 2022
Partners alternate 4-5rds each.
10/8 cal Bike/Ski
10/8 alt Hang SADS (50/35)
10/8 Weighted DB Step-ups (24/20)
10/8 alt. DB Hang HC+Jk
10/8 cal Bike/Ski
.
Friday September 2, 2022
For time (24min cap)
40 WB’s + 15/12cal Bike/Ski
30 KBS + 15/12cal Bike/Ski
20 TTB + 15/12cal Bike/Ski
10 HSPU + 15/12cal Bike/Ski
20 TTB
30 KBS 
40 WB’s 
.
(scale reps and calories as needed to finish in in under 24min
Thursday September 1, 2022
Part 1 – Ring MU drills / progressions 
.
Part 2 – 8min max cal Row
Min 0:00 - 21 Thrusters (95/65)
Min 2:00 - 15 Thrusters
Min 4:00 - 12 Thrusters
Min 6:00 - 9 Thrusters
Rx+ 115/75

.
Wednesday August 31, 2022

5rds x 3min amrap’s w/ 2min rest
20/16 cal Row
10 Box Jumps (24/20)
Max Power Cleans in remaining time
Rd1 - 95/65
Rd2 - 115/75
Rd3 - 135/95
Rd4 - 155/105
Rd5 - 165/115
** Rx+ (30/24) and start with 115/75 and end with 185/125 
.
Tuesday August 30, 2022
Part 1
– Build to a 5-rep Bench Press
.
Part 2 - For time: 
600m Run Buy-in
50 DU’s + 10 SADS (50/35)
50 DU’s + 20 SADS
50 DU’s + 30 SADS
600m Run Cash-out
.
Monday August 29, 2022
Part 1 – 5rds x 12-16 reps
Rear Foot elevated Split Squats(6-8/leg)
Bent-over Lateral Raises
Anchored Leg Raises
.
Part 2 - 12min amrap
5 C2B Pull-ups
10 Front Squats (95/55)
15 Ab-mat Sit-ups
.

Sunday August 28, 2022

Partners share the work as needed. 
5 Minutes: max cal Ski/Bike
4 Minutes: max Hang Power Cleans (135|95)
4 Minutes: max cal Ski/Bike
3 Minutes: max Shoulder to OH
3 Minutes: max Ski/Bike Calories
2 Minutes: max cal Hang Clean & Jerk
2 Minutes: max Ski/Bike Calories 
.
Saturday August 27, 2022
For time: 10-> 1
Strict Press (95/65)
Back Squat
Strict K2E/K2C
HRPU
2x cal Row
.
Rx+ 115/75 + bike or ski instead of rower 
Friday August 26, 2022
Part 1 - Build to a 2-rep Deadlift that you will use for Part 2.
1st rep - pause 2sec mid-shin both directions
2nd rep - regular tempo
.
Part 2 - 3rds for time:
21 Deadlifts (225/155)(50-60% 1rm)
800m Run
15 Deadlifts (275/205)(60-70% 1rm)
600m Run
9 Deadlifts (315/235)(70-80% 1rm)
400m Run

 

Thursday August 25, 2022

Part 1 - Pull-up Strength

Option 1 - Perform 5x5 of Weighted Strict Pull Ups using a Weight Belt or Vest. After the 5 reps remove the weight and perform a max unbroken set of Strict Pull-ups.

Option 2 - 5sets x 2 negatives and then a max unbroken set of Strict Pull Ups (use band if needed)

Option 3 - 5sets x 10 Ring Rows + :30 Hollow Hold
.
Part 2-  3rds for max calories:
3min calories on rower
2min calories on Ski erg
1min Assault Bike
*Rest 3min *
Wednesday August 24, 2022
Part 1: Build to a heavy:
Hang Power Snatch + OHS + Hang Snatch
.
Part 2 - 10min amrap
2, 4,6… DB Squat Snatch (1 x 50/35)
100m Run
.
Tuesday August 23, 2022
EMOM x 16min
Even - 4 Power Cleans (135/95) + 6 HSPU
Odd - 4 Push Jerks + 6 TTB 
Monday August 22, 2022
Part 1 – 10/8/7/6/5 Back Squat
Work between 50-85%
.
Part 2 - :30 max reps EMOM x 20min
Min 1 - Cal Ski
Min 2 - Gorilla Rows
Min 3 - DU’s
Min 4 – ‘L’ or Hollow Hang
.
Sunday August 21, 2022
Partner Deck of Cards Workout 
Heart -  Alt. DB C&Jk (50/35)
Diamond - KBS (53/35)
Spade - Up / Downs
Club - Cal Bike
.
19min amrap - 'Relax and Active'
'You Go - I Go' with a partner
218m Ski / Row
6 Box Jumps
9 Wall Balls
.
Here are the heat assignments for the event.  Please arrive at least 15min before your heat.  If you need to make a change to your heat time, please let Coach Jeff know tonight.
...
If you have not made a donation yet - you can still do so by clicking here.  Registration is $20 for an individual and $35 for 2 people.
...
Once you have made your donation - please go into Zen Planner and reserve a time for 9am or 9:45am.  
...
Guests may reserve a spot by clicking here
...
There will be vendors at the event that are supporting the fundraiser. Please make a point of stopping by their table.
...
Even if you aren't doing the workout, please stop by and show you're support for the event and those that are participating.

9am Heat
Anna + Niels
Fran + Frank
Amy + Andrew
Daniella + Matt
Maggie + Joanna
Jess + Ken
Tracey + Warren
MK
Regina

9:45 Heat
Kristen + Justin
Tara + Lauryn + Jack
Erin +1
Steve K.
Joe S.
John L
Jeff B.
Bari
Shelley
Kelly
Sean
Bernie P
Tom C

This event has been organized by Tim Cook, to honor the life of his father, Richard Cook, who passed away from Acute Myeloid Leukemia on January 19th, 2020.  

Inside the #'s - the name of the WOD 'Relax and Active' stands for Richard & Anna Cook, the parents of the event organizer.  19min is for his birthday of 1/19.  218 is their house # and Richard passed away on his 69th birthday, hence the 6 & 9 reps.

This is a Partner workout and not a competition. ALL are welcome to attend and if you do not have a partner, we can match you with someone.  

It takes more than one person to make up a team and that’s why we are asking for your help. Your donation/registration will help fund treatments that save lives every day; like immunotherapies that use a person’s own immune system to kill cancer. You may not know it, but every single donation helps save a life with breakthrough therapies such as these.  Together, we can Cook cancer!!!! 


Friday August 19, 2022
Part 1 - Build to a challenging:
Hang Clean + Front Squat + S2OH
.
Part 2 -  For time:
20/16cal Row
15 Front Squats (65% Part 1)
20/16cal Row
15 Shoulder to OH
20/16cal Row
15 Front Squats
20cal Row
.

Thursday August 18, 2022
Part 1 - :45 max reps / :45 rest x 5rds
a)  Strict Pull-ups
b)  Alt. Pistols or Hollow Candlesticks x 10-12 reps
c)  GHD Sit-up’s
.
Part 2 - For time - 4 x 400m Run (each for time)
1:20 rest after each
.

Wednesday August 17, 2022
.
Part 1 - EMOM x 10min x 1 Clean(any style)
** start at 50-60% and build 
.
Part 2 - E3MOM x 12min (a/b/a/b)
a) 8cal Assault Bike  + 8 Thusters + 8 Burpees + max cal Bike in remaining time 
b) 8cal Ski + 8 Thrusters + 8 Burpees + max  cal Ski in remaining time 
.
Tuesday August 16, 2022
Part 1 -EMOM x 10min x 1 Snatch
** start at 50-60% and build 
.
Part 2 - 5min amrap
7 BJO’s + 8 SADS + 9 TTB/K2C
** rest 1min **
4min amrap
5 BJO’s + 6 SADS + 7 TTB/K2C
** rest 1min **
3min amrap
4 BJO’s + 5 SADS + 6 TTB/K2C
.
Monday August 15, 2022
40min amrap
Row 500/400 @ 2k-10 pace
:15 rest
Run 400m  @ 5k pace 
:15 rest 
.

Sunday August 14, 2022

:45on/:15off x 24min for max reps at each station
Min 1 - Cal Ski erg
Min 2 - Alt. DB Hang Clean + Jerk(50/35)
Min 3 - Burpee Pull-ups
Min 4 - rest

** try to pick a number of cal/reps that you can sustain across all 6 rounds

Oly


A) Pause OHS + OHS
Take the bar from the rack.
Perform 6 sets working from 60-110% of your 1rm Snatch. Pause at the bottom of the 1st rep for no less than 3-5sec

.
B) Hang Snatch Double from Blocks
6 sets @ 40-70% 1rm Snatch. Focus today balance and speed under the bar more than load today.

.
C) Pause Jerk + Jerk
6 sets - starting at 50% and building. Stay liter and work on speed, if you’re not hitting both jerks solidly.
.

Saturday August 13, 2022
E8MOM x 32min
Each for time ( score is total time working time for all 4rds) 
400/350m row
30 KB Swings (53/44)
20 Wall Balls (20/14)
150m Sprint 
...
scale to: 350/300m row - 24 KBS - 16 WB - 100m Sprint 

.

Friday August 12, 2022

Part 1 - Pause Deadlifts (2sec mid-shin in both directions)
4 sets x 5 reps at 30-60% 1rm
.
Part 2 -
For time (20min cap)
21/15/9/15/21 Deadlifts (185/125)
10/8 cal Ski
21/15/9/15/21 HRPU
10/8cal Bike

.
Thursday August
11, 2022

Part 1 - 11min amrap
21 DU’s
15 Alt Front Rack Lunges (35/25)
9 TTB/K2C
Rx+ 50/35
 
Part 2 
- 4rds x 8-12 reps 
Ring Push-ups
SA Ring Row 
Hollow/Arch Transitions 

.

Wednesday August 10, 2022
Part 1 - 7rds for time (15min cap)
6 Hang Power Cleans (95/65)
4 Push Press
200m Run (scale to 150m)
(Rx+ 115/75)
.
Part 2 - Tabata Core x 8min

.
Tuesday August 9, 2022

3min amrap / 1min rest x 4rds
8 SADS (50/35)
4 Box Jumps (24/20)
2 HSPU’s
.
Part 2 - Tabata Core x 8min
Flutter Kicks + Over-Unders
K2E Mtn. Climbers
Russian Twists
Superman’s
 

 

 

 

 .

Monday August 8, 2022
Part 1- 5x5 Front Squats
.
Part 2 - E3MOM x 15min
15/12 Row + amrap of:
7 Thrusters (75/55) + 7 Burpees + 7 Pullups
** pick amrap up where you left off

.
Sunday August 8, 2022
In teams of 3 - For max reps and calories….
One Partner on a station at a time - switch E2MOM for 30min

Station 1 - amrap of: 3 Deadlifts (135/95) + 6 HRPU or Sit-ups + 9 Air Squats
Station 2 - Row for max calories
Station 3 - rest

.

Saturday, August 7, 2022
1min work at each movement  / 2min rest
a) cal Rower + alt. DB Hang Cln & Jk (40/25)
b) cal Ski + Wtd Crunch
c) cal Bike + Russian KB Swings (53/44)
d) alt. Hang Cln & Jk  + cal Rower
e) Wtd Crunch + cal Ski
f)  Russian KBS + cal Bike
.
Friday August 5, 2022
Part 1 - 3x 3min amrap / 3min rest
6 Double DB Snatch (40/25)
6 DB Step-overs (24/20)
6 Burpees
*pick up from where you left off
.
Part 2 - 4rds ahap. 2min rest between each
100’ Double KB OH Carry + 100’ Rack Carry + 100 Farmer Carry

.

Thursday August 4, 2022 
In 30min - max rds of ‘Cindy’
E6MOM incl. 0:00 Run 400m


Wednesday August 3, 2022 
Part 1 - Build to a challenging:
Power Clean + Front Squat + Hang Clean (any style).
.
Part 2 - For time:
500m Row
25 Hang Power Cleans (95/65)(50% P1)
25 Box Jump-overs
25 Push Press
500m Row
.

Tuesday, August 2, 2022

EMOM x 12min
Even: 10/8 HSPU
Odd: 10/8cal Ski

** rest 2min**

EMOM x 12min
Even: 8 Deadlifts (185/125) + 4 Burpees
Odd: 10/8cal Bike

.
Monday August 1, 2022

Part 1 - 4rds x 1min each
a) Split Squats (:30/side)
b) GHD Sit-ups
c) SA DB Row (:30/side)
d) IYT’s
.

Part 2- E2MOM x 16min
5 Strict Pull-ups
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row

*Score = Total Calories on the Rower

 .

Sunday July 31, 2022
Partner WOD - 20min amrap
50 DB Push Press (40/25)
40cal Ski
30 DB Hang Squat Clean
20 HRPU (Rx each - scaled shared)

 

Saturday July 30, 2022

    

Last month, Long Beach resident, Casey Skudin tragically lost his life in a freak accident.  Amongst many things, Casey was a loving husband and father, a member of the FDNY and a Coach at Island Park Fitness.  
.
CrossFit is known for its sense of family and community. This Saturday 7/30 CFSD is proud to join @islandparkfitness in honoring Casey with this Hero WOD.  Heat times will be 730a/830a/930a.  This workout is open to all. CFSD members should sign up through ZenPlanner and non-members may reserve on our website cfseizetheday.com.  You must sign up ahead of time as space and equipment will be limited.  If one heat is full, you must come to another.
.
There are two versions of this Hero WOD. ‘Casey’ - which is created for the more experienced athletes and ’Skudin’ which may be more suitable for less experienced athletes. Read the notes that Coach Rob from IP Fitness has written to see which workout option is better for you. 
.
The significance of the numbers:
19 - 19k is how far Casey rode his bike from his home to his fire station and 19 was also his birthday (6/19)
137 - Casey was a member of Ladder Company 137
16 - Casey served as an FDNY firefighter for 16 years
45 - Casey was 45 years old at the time of his tragic passing
.
Here are some notes on this WOD from Coach Rob at IP Fitness on how you should be handling the workload...
.
Friday July 29, 2022
Part 1 – Build to a 1-rm Box Jump
.
Part 2 Repeat a//b 3x each
a) In 3min - 250m Run + 20 Box Jumps + max HRPU
          ** rest 1min **
b) In 3min - 20/16cal Ski + 100’ Walking Lunges (35/20) + max sit-ups
** rest 1min **
.

Thursday July 28, 2022
Part 1-  4rds
a) Toes to Rings x 10-15
b) Pause OHS x 10-15
 
Part 2 - 11min amrap:
3/2 Wall Walks
6 Snatches (95/65)
12 KBS (53/35)
Rx+ 115/75 – 70/44

 .
Wednesday July 26, 2022
Part 1 -build to a challenging:
Power Clean + Front Squat + S2OH
.
Part 2 - EMOM X 10MIN
3 Power Cleans (135/95)(60% Part 1)
3 Front Squats
3 S2OH
Max burpees in the rest of the minute


Tuesday July 26, 2022

 3rds…
In 3min…400m Run + max DU’s
** rest 1min **
In 3min…500/400 Row + max DU’s
** rest 1min **
.

Monday July 25, 2022
Part 1 - 12min amrap - climb 1,1,1 - 2,2,2 - etc…
Deadlift (225/155)
Burpee Pull-up
SA DB Thruster/arm (50/35)
.
Part 2 – E3MOM x 9min
15/12cal Assault Bike
100’ FW/WC (per side)
.

Sunday July 24, 2022
Partners alt. 5 rds
5 Devil Presses (40/25)
10 Wall Balls
15/12 Row
10 Wall Balls
5 Devil Presses 

.
Saturday July 23, 2022
For Time:
10 Push Press + 10 Front Squats + 200 Meter Run
9 Push Press + 9 Front Squats + 200 Meter Run

1 Push Press + 1 Front Squat + 200 Meter Run
.
Bar (95/65) (DB 35/25)
.

Friday July 22, 2022
Min 0-10: EMOM x 10min
Even: 10 Back Squats (135/95) (40% 1rm)
Odd: 50 DU’s
.
Min 12-22: EMOM x 10min
Even: 5/4 Sandbag to Shoulder
Odd: 10/8cal Ski
.

Wednesday July 20, 2022
EMOM x 25min (5rds)
Min 1 - 12/9cal Bike
Min 2 - Alt. DB Hang Snatch (50/35)
Min 3 - 12/9cal Ski
Min 4 - 12 Box Step-ups (24/20)
Min 5 - 12 Plank to Push-up or HRPU x/Shoulder Tap


Tuesday July 19, 2022 
Part 1 - Build to a challenging complex:
Clean + Hang Clean + S2OH
** any style clean
.
Part 2:  5rds for time:
12 Box Jumps (24/20)
9 Pull-ups

.
Monday July 18, 2022 
Part 1 - 5rds x 6-10 reps building in load.
Barbell Glute Hip Bridges
Bent Bar Rows
.
Part 2 - 12min amrap
14/12 cal Row
12 Wall Balls
10 alternating hanging knee raises


Sunday July 17, 2022
Partner alternate 4rds each
12 Dumbbell Deadlifts (50/35)
9 Dumbbell Hang Power Cleans
6 Shoulder to OH
150m Run
6 Shoulder to OH
9 Dumbbell Hang Power Cleans
12 Dumbbell Deadlifts (50/35)

.
Saturday July 16, 2022 
5rds for max reps :45 work/:15 rest
Rope Slams

AbMat Sit-ups
Wtd. Reverse Lunges (45/35)
Plate to OH (45/35)

Cal Ski
1min Rest
.
Friday, July 15, 2022
Part 1 – Build to a challenging Thruster or Squat Clean Thruster (Cluster)
.
Part 2 - 11min amrap
9 TTB
7 thrusters (95/65)
5 burpee over bar
.

Thursday July 14, 2022
Part 1 - Nancy
5rds for time
400m Run
15 OHS (95/65)
.
Wednesday July 12, 2022
Part 1 - :30 on / :30 off x 24min
Alt. DB L-sit Press (Lt/Rt/Both)
Alt. 2 Hollow Rocks + 2sec Hold
Tempo Gymnastics Push-up (51X1)
Legs-only Assault Bike w/ Plate OH
.
Part 2- againste a 9min clock: 

Min 0-3: 20/16 cal Ski + 20 Russian KBS + max cal Ski in remaining time

Min 3-6: Rest

Min 6-9: 20 Russian KBS + 20/15 cal Ski + max KBS in remaining time

.

Tuesday July 12, 2022

Min 0-8: 1000m Row + amrap of:
5 Sumo Deadlifts (135/95) + 5 Strict Pullups
Min 10-16: 750m Row + amrap of:
4 Sumo Deadlifts (165/115) + 4 Strict Pull-ups
.
Min 18-22: 500m Row + amrap of:
3 Sumo Deadlifts (185/135) + 3 Strict Pull-ups
.
Monday July 11, 2021
Part 1 – 5x5 Front Squats
.
Part 2 – 3rds x 3min work / 2min rest
20/15cal Assault Bike
100’ Sandbag Carry (150/100)
Max DU’s in remaining time
.
Sunday, July 10, 2022
For time:
50/40/30 - Back Squat + Box Jumps
40/30/20 - Push Press + Burpees
30/20/10 - Ground to OH + Burpee Box JumpsRx (95/65)(24/20)
Saturday July 9, 2022
CFSD will be joining CrossFit Asheville
for the Riley 21 Memorial WOD

On April 30, 2019, Riley Howell was in class at UNC Charlotte. Seven minutes in, shots rang out and in a split-second decision, Riley chose to fight. He would not live to know that his actions saved others.  Riley died as he lived - selflessly, bravely and in service to others. This Memorial WOD was created in honor of Riley by his home affiliate, CrossFit Asheville (Asheville, NC), who created the workout.  Coach Kathy and Jeff are friends with Coach Jeff Graham at CF Asheville and we are honored to be doing this Memorial WOD along side them.

In memory of his courageous act and to honor a remarkable young man, the Riley Howell Foundation Fund supports organizations benefiting families affected by gun violence.  If you would like to learn more about Riley or would like to make a donation click here

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (225/155)
TTB
immediately into...
1-2-3-4-5-6-7-8-9-10 reps of:
Power Clean (155/105)
Bench Press
...
The workload here is large and challenging.  Athletes should consider partnering and sharing the workload and should scale the weights to something they can do at least 10 unbroken reps with in the warm-up
.
Friday July 8, 2022
20min amrap
400m Row / Run
30 DU’s
20 KBS
10 Power Snatches (95/65)

Thursday July 7, 2022

Min 0-10: EMOM
Even: 5-10 CTB Pull-ups* 
Odd: 5-10cal Ski
*  Rx+ 5-10 Bar MU's / Scaled 20 Kipping Swings
.
Min 12-22:
EMOM
Even: 4 Thrusters + 4 Push Presses (Rx 95/65)
Odd: 4 HSPU + 4 TTB

Wednesday July 6, 2022
Part 1 - E5MOM x 20min
20/15 cal Assault Bike
20 SADS
20 GHD Sit-ups, Weighted Crunch or Leg Raises
.
Part 2 - 3 sets x in 2min perform a set of: max unbroken dips...in remaining time, ski for max calories.  Rest 2min in between sets.
Tuesday July 5, 2022
Part 1
-
For time - 6/9/12/9/6
Deadlift  (135/95)
Box Jump (24/20)
Front Squat
.
Part 2 For time:
1000/800m Row / Rest 1min
750/600m Row / Rest 1min
500/400m Row

CFSD July 4th BBQ -
Monday July 4th - 3p-8p
Kathy & Jeff's House
705 W Walnut St. Long Beach

 

Monday, July 4, 2022
July 4th WOD

7rds of: 
4 Power Cleans (135/95)
17 HRPU
immediately followed by:
76 Wall Balls
246 DU’s (for each of America’s 246 years)
.
Sunday July 3, 2022
Partner WOD - alternate 1min max reps at each station
Min 0-10: Ski for Calories
Min 10-18: KBS (53/35)
Min 18-24: Ski for Calories
Min 24-28: Alt DB Cln & Jk (50/35)
Min 28-30: Ski for Calories
.

NOTE - OLYMPIC LIFTING THIS WEEK WILL BE SAT AT 1030AM

Saturday July 2, 2022
EMOM x :30 work/rest x 24min
Power Snatches or Cleans (95/65)
HS Walks / HS Hold / HRPU’s
DU’s
TTB/K2C
.
Friday, July 1, 2022 
Every 2:30 minutes, for 30 minutes (3 rounds):
Station 1 – 24/18 cal Assault Bike
Station 2 – 50m/side FW/WC
Station 3 – 400m Run
Station 4 – 30 V-ups / Ghd Sit-ups 
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.


Thursday, June 30,
2022 

3rds x 1min max reps at each station
Right-arm DB Thruster (40/25)
Right-arm Ring Row
Row
Rest 1min
Left-arm DB Thruster (40/25)
Left-arm Ring Row
Row
Rest 1min
.Wednesday June 29, 2022
20min amrap
10 OHS (95/65)
20 alt. Hang DB SADS (50/35)
300m Run
40 DU’s
Rx+ (115/75) 
** scale barbell weight to one you can go unbroken on **
.

Tuesday June 28, 2022
Part 1 – Alternate movements for 4-5rds.

  1. Strict Pull-ups x 6-10 reps -> use a band or weightbelt/vest to keep within rep range
  2. KB RDL’s w/ 2sec pause at bottom x 6-10 reps -> build in load each round
.
Part 2 – 9min amrap
12 Deadlift (Rx 115/75) Rx+ (135/95)
9 Box Jump-overs
6 Shoulder to OH
-> scale the weight so that the S2OH go unbroken every round
.
Monday June 27, 2022
Part 1 - EMOM x :40 work / :20 rest
a) Bottom of Turkish Get-up
b) Weighted KB Straight Leg Crunch + Leg Raise
c) KB Pass Under from PU Plank
d) KB Windshield Wipers
e) Kneeling KB Halo’s

,
Part 2 - Rowing Stroke Rate practice
Rowing harder does not necessarily mean more strokes per minute. Increasing your speed occurs from applying more power to your drive yet still relaxing in the recovery.  The key to increasing your stroke rate while maintaining intensity is to apply good power at the beginning of the stroke, by bracing your mid-line and engaging your legs and keeping your recovery under control. It’s called the recovery for a reason...
.
10min row at 2k+10. Spend 2min each at...
20spm / 22spm / 24min / 26spm / 28spm
.
Sunday June 26, 2022

Partner WOD
30cal Row + 30 DB H Sqt Cleans (50/35)
40cal Row + 40 Push Press
50cal Row + 50 Walking Lunges
40cal Row + 40 Push Press
30cal Row + 30 DB H Sqt Cleans

 .

Saturday June 25, 2022
6rds for max WB’s
Min 1 – 15/12/9 Burpees
Min 2 – 15/12/9 Hang Power Cleans (95/65)
Min 3 - max WB’s
Min 4 – rest

 .

Friday June 24, 2022

WOD – 30min run for max distance

  • Rx - every 600m perform 30 Air Squats to Target + 30 Sit-ups
  • Scaled - every 500/400m perform 20 Air Squats to Target + 20 Sit-ups


Thursday
June 23, 2022

Part 1 - Build to a challenging:
a) Snatch Pull + Power Snatch + OHS + Snatch
.
Part 2 – 8min amrap
1,2,3….etc Snatches (Rx+ 115/75)(Rx 95/65)
30 DU’s
.

Wednesday June 22, 2022
Workout A - 10/8 cal Ski + 10 KBS (53/35) + 10 Push-ups
Workout B - 10/8 cal Bike + 10 SADS (50/35) + 10 Hollow Rocks
Min 0-6: amrap of A
Min 7-12: amrap of B
Min 13-18: amrap of: A
Min 19-24: amrap of: B
**pick up previous amrap where you left off
.
Tuesday June 21 

Part 1 – Build to a:
a) 3-rep Strict Press
then a...
b) 2-rep Push Press
then a...
c) 1-rep Push Jerk
.
Part 2 - For time:
15/12/9
Deadlift (135/95)
Pull-ups
**2min Rest**
12/9/6
Power Clean
TTB 
.

Monday June 20, 2022
Part 1 Back Squats
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2@ 85/90%
.
Part 2 - E2MOM x 24min
a) :45 L-hang
b) 100’ Sandbag Bearhug Carry
c) :45 front/lateral db raises
.
Sunday June 19, 2022

Guests are welcome for our Fathers Day Dad Bod WOD.  Guests can reserve by clicking this link

 




Saturday June 18, 2022
Hero WOD ‘Eva Strong’will take place this Saturday to honor the life of slainteacher Eva Mireles.
.
Eva Strong Partner Workout
5 Rounds for time:
24 DU’S (each)
19 TTB – split between partners
2 clean and jerks 205/135 – split between partners
400m Run (together) 
.
5 = May
24= Day
19 = # of students who lost their lives
2 = # of adults who lost their lives
.

Friday June 17, 2022
Part 1 - Build to 3-rep Deadlift
Rep 1 - 2sec pause mid-shin both up/down
Rep 2 - Rep 2 regular tempo
Rep 3 - Touch+Go
.
Part 2 – 500/400/300/200/100m Row – each for time.  Rest = Work or Partners alternate

 

Thursday June 16, 2022
Part 1 - Build to a challenging Turkish Get-up on both sides
.
Part 2 - EMOM x :40 on /:20 off x 15min (5rds)
GHD Sit-ups
Altrrnating Pistols
Calories Ski erg
.
Wednesday June 15, 2022

20min amrap
5 Strict Press
10 Bar Step-ups
15 Strict K2E/K2C
320m Run
Rx+ 115/75 Rx 95/65

.
Tuesday June 14, 2022

Part 1- Build to a heavy Clean + Hang Clean (any style allowed)

.

Part 2 - for time:
36 Sit-ups + 24cal T any machine + 12 Hang Squat Cleans (135/95)
24 Sit-ups + 16al any machine + 8 Hang Squat Cleans
12 Sit-ups + 8cal any machine + 4 Hang Squat Cleans

.
Monday June 13, 2022

For time (cap 25min)
800m Run
100m FW/WC
1000/800m Row
150 DU’s
1000/800m Row
100m FW/WC
800m Run
- scale run/row/DU'sas needed to finish under the time cap

 

 

Sunday June 12, 2022 
Zach Miller Hero WOD - Partners share work (or you may do this solo)
5rds for time
500m Row
20 KBS 70/44
20 Push-up
20 Wall Balls
20 Pullups

.

Saturday June 11, 2022
5rds for max reps
:40 on / :20 off
Bike
SDHP (75/55)
Hollow Rocks / Wtd. Crunch
Hang Power Snatch
Ski
Rest
.

Friday June 10, 2022
Part 1 – Squat Test - Max unbroken back squats at bw
.
Part 2 3rds for time:
400m Run
15 Back Squats(115/75)
15 TTB
400/320m Row
** rest 2min **

.

Thursday June 9, 2022
.
10rds for time
5 Deadlifts (135/95)
10 DB HC+Jk (50/35)
20 DU’s

Wednesday June 8, 2022
EMOM x 10min
1 Power Clean (155/105)
2 S2OH
3 Front Squats
**Rest 4min**
EMOM x 10min
1 Walk Walk
2 HSPU’s
3 Burpees
 .

Tuesday June 7, 2022
For time (cap 24min)
Run/Bike + 25 DB Deadlifts (2x50/35)
Run/Bike + 25 S2OH
Run/Bike + 300’ Farmer Carry
Run/Bike + 25 Walking Lunges
Run/Bike + 25 SADS (1x50/35)
Run/Bike
(Run 325m or Assault Bike .5/.4mi)

.

Monday June 6, 2022 Part 1- 5rds x 10-15 reps/movement

  1. DB Bench Press
  2. Hollow to Arch Drill
  3. KB Guerilla Rows

Part 2 – 3rds x 3min work / 2min recovery

30/24cal Ski + max Devil Presses (40/25) in remaining time
.
Sunday June 5, 2022 
Partner 5k Row
Partner A Rows while...
Partner B does a round of: 15 Deadlifts (95/65) + 10 Pull-ups + 5 Grd to OH
.
Saturday June 4, 2022
Partners alternate full rds x 5rds
8/6 cal Ski/Bike 
10 KBS (53/35)
12 Box Jump-overs(24/20)
10 KBS
8/6 cal Ski/Bike
.
Friday June 3, 2022
EMOM x 25min
Min 1 - 6 Thrusters (95/65) + 6 HSPU
Min 2 - 12-15 GHD Sit-ups
Min 3 – 6/5 cal Bike + 6 alt. Front Rack Lunges
Min 4 - 200m Run/Ski
Min 5 - Rest
* Sub DB's (40/25) for Barbell
.
Thursday June 2, 2022
Tempo Overhead Squat Complex
Rep 1 - 4sec down/2sec pause at bottom
Rep 2 - 2sec pause at bottom
Rep 3 - Regular tempo
** athlete may sub out back squats if needed**
.
16min amrap
21cal Row
15 TTB/K2E
9 OHS (135/95)
*pick a weight you can go unbroken on*

  

  

MURPH 2022
We had a great CFSD Community turnout this weekend for our annual Murph workout, remembering those who served and gave their lives for our country.  With perfect weather for the Memorial Day weekend, we had a great turnout with many doing Murph for the first time. Afterwords, we loved seeing everyone hanging out together, having some good food and good laughs.  Thank you to everyone that chipped in to help set up/clean-up, etc and a special thanks to Andrew Loucas, owner of the Laurel Diner in LB, for providing us with our AM breakfast eggs and potatoes. They were delicious, as is everything the Laurel makes.  

If anyone missed out on doing Murph this weekend, you can still do it.  Just let us know when, so we can make space for you.  And, there are a few Murph shirts and tanks still available, if you didn’t get one….

Wednesday June 1, 2022 
Part 1 – Athletes Choice - Build to a heavy Snatch Pull + Snatch or Clean Pull + Clean
.
Part 2 - EMOM x 10min
1 Squat Clean (185/125) or Squat Snatch (135/95) (80% Part 1)
10/8 cal Bike/Ski
*scale cal to finish each rd in under 1min *
.
Tuesday May 31, 2022
E:90 x 36min (6rds)
15/12/9 Bike
FW/WC x 100’ / side
75 DU’s / Tall SU’s
10/arm SA DB Row (ahap)
.
Memorial Day MURPH
Register on ZenPlanner for Heat Times - 8a/915a/1030a
Member / Guest BBQ to follow at 1130a

Murph Warm-up 
1-2min cardio (there will be rowers, skiers and bikes outside in parking lot)
2-sets of: 5 Push-ups + 10 Air Squats 
Leg Swings / Hip Circles / Calf Stretches
250m Run (around the block)
Bar Hang / Kipping Swings + 2 sets of 3-5 pull-ups / ring rows, etc

Scaling

Break the work up into: 20rds of: 5 pul-ups / 10 Push-ups / 15 Air Squats

Scale Pull-ups to Ring Rows or Jumping Pull-ups (there will not be room to do banded pull-ups) and do push-ups off a box.  

Scale the volume to 1/2 Murph (800m / 10rds of 5/10/15 / 800m Run) or partner up with someone and share the full Murph.

We will have poker chips, whiteboards and scorecards pre-printed for you to keep track of your work.

.

Sunday May 29, 2022
Partners share work…
3min max Wall Balls (20/14)
3min max Calorie Ski
3min max G2OH (95/65)
3min max Burpee Box Jump Overs
2min max G2OH
2min max Calorie Ski
2min max Wall Balls
.

Saturday May 28, 2022
5rds for time:(20min cap)
18/15 cal Row
12 Weighted Step-overs (40/25)(24/20)
6 Devil Press
Rest 1min
.
Friday May 27, 2022
Part 15x3 Front Squat + Back Squat
(work at 40-75% 1rm Front Squat)
.
Part 2 -
4rds for time:
15 Front Squats (75/55)
12 SADS (50/35)
9 cal Bike/Ski
*rest 1min
.
Thursday May 26, 2022
 
Min 0-7: amrap of:
3 Burpees
5 Hang Power Cleans (135/95)
7 HSPU
.
Min 10-17: amrap of:
3 Wall Walks
5 Burpees
7 Deadlifts
.
Wednesday May 25, 2022
For time…
21 Power Snatches (95/65) + 21 TTB
15 Thrusters (115/75) + 15 TTB
9 Clean & Jerk (135/95) + 9 TTB
.

Tuesday May 24, 2022 
Part 1 5rds
a) Turkish Get-ups x 1/side
b) DB/KB RDL’s x 8-12 reps
c) DB/KB Row x 8-12/arm
.
Part 2 – 125/100m Row EMOM x 10min
.

Monday May 23, 2022
Part 1 - ‘Helen’ - 3rds for time:
400m Run
21 KBS (53/35)
12 Pullups
.
Part 2 - Accessory Work. 4-5 rds - work/rest as needed.
DB Pull-overs x 10-12
SA OH DB/KB Carry x 100'
Ball Pass Tuck-Ups x 10-12
.
Sunday May 22, 2022
Partners alternate E2MOM x 28min (7rds each)
7 Cal (any machine)
7 Deadlifts (95/65)
7 Power Cleans
7 Shoulder to OH
Max cal in remaining time
.
Saturday May 21, 2022

3min on / off x 5rds
20/16 cal (any machine)
20/16 WB’s
20/16 KBS
Max cal in remaining time
* score is total calories in remaining time
** scale reps each round so that you get back to the cardio with :20-:30 left
ex: rd 1 = 20 reps - rd 2 = 18 reps - rd 3 = 16 reps etc...
.
Friday May 20, 2022
Part 1 – EMOM x 16min x :30 max work
GHD Sit-ups
Wall Walks
OHS (75/55)
Strict Pull-ups
.
Part 2 – in 15min
3min Bike Sprint Pace
2min Recovery Pace
3min Ski Sprint Pace
2min Recovery Pace
3min Row Sprint Pace
2min Recovery Pace
** score is total calories on the Sprint Paces


    

MURPH and New Spring Apparel Available for Pre-Order 
Orders Due By Wed 5/18

 

Memorial Day is just a few of weeks away (May 30th) and every Memorial Day CrossFit’s around the country do the Murph WOD.  Murph is a classic CrossFit Hero WOD workout. Hero WODs are by designed by CrossFit HQ to honor men and women who have fallen in the line of duty.  This Hero WOD is named after Lieutenant Michael P. Murphy from Long Island, a Navy SEAL who was killed in action in Afghanistan in 2005.

This workout is challenging, but Murph can be done by everyone, as there are scaling options for everyone. You can register for a heat time in Zen Planner. 

Heat times on Memorial Day are 8a, 915a and 1030a and there will be a BBQ to follow.  If you can't make it on Mem Day we will have a heat Sat at 9a.

 

Scaling options for MURPH…

You can break up he Pull-Ups, Push-Ups, and Squats however desired.  Most people choose to do 20 rounds of: 5 Pull-Ups, 10 Push-Ups, 15 Squats

For the Run…you may sub 1600m Row or 1mi Bike
For the Pull-Ups…you may sub Ring Rows or Jumping Pull-ups
For the Push-Ups you may do them from the knees or off a box

For scaling the Volume…you can do:

1/2 “MURPH”:  Run ½ mile + 10rds of:  5 Pull-Ups, 10 Push-Ups, 15 Squats + Run ½ mile

Partner “MURPH” - Run 1/2 mi each + 20 rounds of: 5 Pull-Ups, 10 Push-Ups, 15 Squats + Run 1/2 mi each
________________________________
Thursday May 19, 2022 
10rds for time:
200m Run
10-> 1 Thrusters (95/65)
:20 Plank Hold
** scale run to under 1min and thrusters weight to go unbroken every round *
 .
Wednesday May 18, 2022 
Min 0-6: Amrap of:
12 alt. DB Hang Clean and Jerk’s (50/35)
10 Box Jump overs
.
Min 11-18: 3,6,9,12, etc….
TTB
Deadlifts (135/95)
.
Min 23-25: 2min max calorie row
.

Tuesday May 17, 2022
Part 1 5x3 Tempo Back Squats
3sec down – 2sec pause
.
Part 2 – for time (cap 11min)
400m Run
40 Air Squats to target
30 HSPU/HRPU*
120 DU’s
30 HSPU/HRPU*
40 Air Squats to target
400m Run 
* Rx -  1 max unbroken set of HSPU to failure and then remainder as HRPU

Monday May 16, 2022

Part 1 - 20min amrap
40/32cal Row
30 Russian KBS (53/35)
20 Box Step-overs  (24/20)
10 Pull-ups
.

Sunday May 15, 2022

Partner WOD - alternate 1min max reps at each station
Min 0-10: Ski for Calories
Min 10-18: alt. SADS (50/35)
Min 18-24: Ski for Calories
Min 24-28: Alt DB Thrusters(5 side)
Min 28-30: Ski for Calories

.

Saturday May 14, 2022
Part 1 - Build to a challenging:
Clean + Hang Clean (any style)
.
Part 2 - 10min amrap
1,2,3…etc Power Cleans (135/95)(60% Part 1)
1,2,3…etc Burpee Over Bar
10/8 cal Row
.

Friday May 13, 2022 
Part 1 – Build to a heavy 3-rep Strict Press…then a heavy 2-rep Push Press…then a heavy 1-rep Strict Press
.
Part 2 – For time (cap 14min)
20 Deadlifts (135/95)
15 Push Jerks
20/15 cal Bike
15 Push Jerks
20 Deadlifts
.
Thursday May 12, 2022
Part 1 - Strongman Work – complete 1 min at each station for 4-5rds
a)   Farmer Carry w/ Deadlift every 25’ (ahap)
b)   Sandbag Cleans to Platform
c)   Weighted Dips
.
Part 2 – 5rds for time
5 KB Pass Through Lunges (per leg)
10 Alt Leg Wtd. V-up
15 KBS (53/35)
.
Wednesday May 11, 2022
Part 1 – Build to a challenging snatch pull + Snatch (any style)
.
Part 2 – Against a 10min clock…
30/24cal Ski buy-in
1,2,3…etc… Power Snatches (135/95)(70% Part 1)
5, 10, 15, etc… Wall Balls (20/14)
.

Tuesday, May 10, 2022
Part 1 - Accumulate 1min max work at each station- 1min rest  in between. 4rds

  1. Copenhagen Planks :20-:30/side
  2. L-Sits
  3. Strict Pull-up’s
Part 2 - 5rds for time
5 DB Hang Squat Cleans (40/25)
10 Pull-ups
200m Run
:30sec Plank Hold
.

Monday May 9, 2022

Part 1 – 5ds x 6-10 reps.  Increase load each round.

  1. Rear-leg elevated barbell split squats (per leg)
  2. Barbell Good Mornings
  3. L-sit Press (Bar/DB)

Part 2 – 5 Rows - 1min rest in between
1000m Row @ 2k + 8
800m Row @ 2k + 4
600m Row @ 2k pace
400m Row @ 2k - 4
200m Row @ 2k - 8
.

Sunday May 8, 2022

Mother’s Day Partner WOD - share work as needed.
6min Row for Calories
5min Push Press (115/75)
4min HRPU
3min Situps


Saturday May 7, 2022

This May 7-8, CrossFit is teaming up with Rogue Fitness and Doctors Without Borders/Médecins Sans Frontières (MSF) to deliver “Hope for Refugees,” a workout and fundraiser in support of first responders assisting in war zones and other health crisis situations around the world. Click here to learn more.


Hope For Refugees WOD
3 rounds following the FGB style:
Shuttle runs, 8 m
Alt. DB snatches (50/35)
Bike for calories
Single DB box step-ups (24/20)
Strict burpees
Rest 1min
.
This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle run length.

.

Friday May 6, 2022
4 x  5min rounds / 2.5min rest
30/25cal Row + 20 WB’s + 10 Power Snatches (95/65) + max Burpee Pull-ups in remaining in time  
.
Thursday May 5, 2022
Part 1 - 5x5 Pause Deadlifts @ 30-65%
*Pause for 1-2 full seconds at the mid-shin both directions. Re- grip after each lift.
.
Part 2 - 5rds for time
5 Deadlifts (225/155)(50%)
5 HSPU
5 Burpee over bar
5 Left-arm DB Thrusters (50/35)
5 Rt-arm DB Thrusters
.

Wednesday May 4, 2022
Part 1 – Build to a challenging complex:
1 Hang Power Clean + 1 Shoulder to OH + 1 Front Squat
.
Part 2 – E4MOM x 15min (3rds)
10/8 cal Ski
5 Shoulder to OH (135/95) (65% Part 1)
7 Hang Power Cleans
9 Front Squats
.

Tuesday May 3, 2022
400m Run

40 Strict K2C

400m Run

40 Hollow Rocks

400m Run

40 Weighted Sit-ups (35/25)

400m Run

40 Ab-mat Sit-ups
** scale the run to 300m/30 reps each or 250m/25 reps each**
.
Part 2 – 3rds x 200m Double KB/DB Carry (ahap)
Start with OH carry and drop to rack carry when you can no longer lock out OH
.

Monday May 2, 2022
Part 1 – 4-5rds x 6-10 reps. Build in weight each round.

  1. Barbell Hip Bridges
  2. Bent Barbell Rows
  3. IYT’s
Part 2 - For time (10min cap)


25-20-15-10-5 KB SDHP (53/35)
50-40-30-20-10 DU’s
25-20-15-10-5 Goblet Squats
.
Sunday May 1, 2022
Partners alternate rounds for 30min (target 4-5rds each)
6 DB Hang Squat Clean (35/25)
9 cal Bike/Ski
12 KBS
9 cal Bike/Ski
6 DB Hang Squat Clean
.

Sunday May 1, 2022
Partners alternate rounds for 30min (target 4-5rds each)
6 DB Hang Squat Clean (35/25)
9 cal Bike/Ski
12 KBS
9 cal Bike/Ski
6 DB Hang Squat Clean
.
Saturday April 30, 2022
Complete as many rounds as possible in 24 minutes of:
Run 250m
5 CTB Pullups

10 deficit push-ups

15 Thrusters (65/45)
20 Butterfly Sit-ups
.
Friday April 29, 2022
Part 1 – E8MOM x 24min
700/600m Row or Ski
20 Alt. SADS (50/35)
10 Dumbbell Box Step-Overs (24/20) (2x 50/35)
.

Thursday April 28, 2022

6rds for time (20 min cap)
10 Cal Row
8 TTB
6 Hang Power Cleans (135/95)*
4 HSPU
2 Power Snatches*
Rest 1min

* scale weight up/down to 75-80% 1rm Snatch


Wednesday April 27, 2022

‘Tsakos’
AMRAP in 27 minutes
Buy-In: 1 mile Run
.
In the remaining time, AMRAP of:
7 Deadlifts (135/105)
5 Lateral Bar Over Burpees
6 Wall Ball Shots (20/14)
3 Box Jumps (30/24)
.
This workout is dedicated to Police Officer Anastasio Tsakos who was struck and killed by a vehicle being operated by an intoxicated driver on April 27, 2021. The rep scheme signifies the badge number of Officer Tsakos, 17653.
.
Tuesday April  26, 2022

.
Part 1
- Back Squat 10-8-6-4-2
(work between 50-90%)
.
Part 2 -
4rds x In 2 min complete:
10 Front Squats (135/95)
10 KBS (53/35)
Max cal Ski in remaining time
Rest 1 min
.

Monday April 25 2022
EMOM x 30
Min 1 – 10/8 cal Bike
Min 2 – 10 Bench Press (50% 1rm)
Min 3 – 10/8 cal Ski
Min 4 – 10 Hollow Rocks w/pause
Min 5 – 10/8 cal Row
Min 6 – 10 Strict Pull-ups
.
Sunday April 24, 2022
Teams of two complete the following for time:
Station 1 – 800 Meter Run and 1000 Meter Row
Station 2 – 800 Meter Run and 40 Burpee Box Jump-Overs (24″/20″)
Station 3 – 800 Meter Run and 50/40 Calories of Assault Bike
Station 4 – 800 Meter Run and 75 Wall Ball Shots (14/10 lbs)
** Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.

.

Saturday April 23, 2022
Part 1 – Build to a challenging 1-rep Strict Press
.
Part 2 – Partners alternate full rounds for 10rds (5rds each)
10 Push Press (95/65) (50-60% Part 1)
10 Front Squats
10/8cal Ski erg
.

Friday April 22, 2022 
Part 1 HSPU practice
.
Part 2 - For Time: (16min cap)
300/250m Row, 21 Deadlifts (225/155)
300/250m Row, 21 HSPU’s
300/250m Row, 15 Deadlifts
300/250m Row, 15 HSPU’s
300/250m Row, 9 Deadlifts
300/250m Row, 9 HSPU’s
.

Thursday April 21, 2022
For time:
30/24 cal Ski Buy-in
50’ OH Walking Lunge (50/35)
21 SADS
400m Run
50’ Walking Front Rack Lunge
15 SADS
400m Run
50’ Walking Farmers Carry Lunge
9 SADS
400m Run


Wednesday April
20, 2022

Part 1 – Build to a challenging: Push Press + Push Jerk
.

Part 2 - 4rds for time:
12 Box Jump Overs (24/20)
12 TTB/K2C
12/9/6/3 Clean and Jerks
.
Rd 1 - 12 Clean and Jerks (95/65)(50% P1)
Rd 2 - 9 Clean and Jerks (115/85) (60% P1)
Rd 3 - 6 Clean and Jerks (135/95) (70% P1)
Rd 4 – 3 Clean and Jerks (155/105) (80% P1)
 
.

Tuesday April 19, 2022
Part 1 – Turkish Get-up Practice
.
Part 2 - 5rds for max reps
1min Row for calories
1min Burpees
1min DU’s
1min rest
.

Monday April 18, 2022
Part 1 5x3 Tempo Front Squats @ 40-75% 1-rm
1-rep at 33X1 (3 sec negative, 3 sec pause at bottom)
1-rep at 13X1 (3 sec pause at bottom)
1-rep at regular tempo
.
Part 2 - For max rounds +reps:
5min amrap of: 5/4cal Bike + 5 CTB Pull-Ups + 5 Front Squats (115/75)
**Rest 5min
4min amrap of: 5/4cal Bike + 4 CTB Pull-Ups + 4 Front Squats (135/95)
**Rest 4min
3min amrap of: 5/4cal Bike + 3 CTB Pull-Ups + 3 Front Squats (155/105)
.
Sunday April 17, 2022
24min amrap partners split work as needed
50cal Row + 40 Power Cleans + 30 TTB
Rx 135/95

 

Saturday April 16, 2022
Partners alternate for 5rds each
5 Devil Presses (40/25) (25/15)
10 DB Thrusters
100m Run
10 DB Thrusters
5 Devil Presses
.

Friday April 15, 2022
Min 0-4:  40/32 cal Ski
Min 4-8: 40 KBS (53/35)
Min 8-12: 40/32cal Bike
Min 12-20: EMOM x 8min
2 Power Snatches (95/65)
3 OHS
4 Burpee Over Bar


Thursday April 14, 2022 

Part 1 - For time (6 min Time Cap for each round)

3 rounds of: 30 DU’s + 12/9/6 Shoulder to Overhead (135/95)
.
Rest 3min and then… 3 rounds of:  30 DU’s + 15/12/9 Hang Power Clean (155/105)
.
Rest 3min and then…3 rounds of:  30 DU’s + 21/15/9 Deadlifts(185/125)
.

Part 2 -  4rds x 1min at each station

  1. Reverse Snow Angels
  2. KB Deadbugs w/ pullover
  3. Side Plan Hip Pulses (:30/side)
Wednesday April 13, 2022
Mini-Murph - 30min amrap
400/300m Run + 1rd ‘Cindy’
400/300m Run + 2rds ‘Cindy’
Etc

.
Tuesday April 12, 2022

Part 1 – Build to a challenging squat clean

Part 2 - E6MOM x 30 minutes (5 sets) for max load:

500/450 Meter Row

400/350 Meter Ski

3 Squat Cleans (ahap)
.
Monday April 11, 2022
Part 1 - :30 on/off x 20min (5rds)
GHD Hip Extensions w/ alt SA DB Row
DB Push Press (40/25)
DB Step-ups (24/20)
L-Hang / Hollow Hang
.
Part 2 – 2.5min on/2.5min off x 3rds
5/4 cal Assault Bike
10/8 SADS (50/35)
*pick up each round where you left off
.
Sunday April 10, 2022

3rds for time - Partners share work as needed
60cal Row
50 Deadlifts (135/95)
40 HSPU/HRPU
30 Front Squats

Saturday April 9, 2022
.
Part 1 - 3min on/3min off x 4rds
21 KBS 
15/12 cal Ski
9 Burpee Box Jump overs 
max Cal Ski in remaining time
.
Part 2 - Tabata abs x 8min
.
Friday April 8, 2022
Part 1Build to a challenging Clean + Hang Clean (any style)
.
Part 2 - 20min amrap
5 Hang Power Cleans (135/95) (65% Part 1)
20 Wall Balls (20/14)
350m Run
.
Thursday April 7, 2022
Part 1 – Pistol Progressions
.
Part 2 12min amrap
4 HSPU’s
6 Alt. Pistols
8 Burpee to Plate
32 DU’s
.
Wednesday
April 6, 2022

Part 1 Build to a challenging 3-position Snatch (High Hang/Hang/Floor)
.
Part 2 Perform :30max reps EMOM x 15min
Min 1 – GHD Sit-ups
Min 2 Power Snatch (95/65)
Min 3 – cal Ski erg

.

Tuesday April 5, 2022
Part 1 – Build to a 3rm Push Press
.
Part 2 – Build to a 5rm Front Squat
.
Part 3 – EMOM x 8min
3 Power Cleans + 3 Front Squats + 3 Shoulder to OH

** use 60% of Part 1 or 50% of Part 2 (whichever is lower)


Monday April 4, 2022

.
Part 1 - 5rds for time
21/18 Cal Rower
15 Box Jumps
9 Pull-ups
.
Part 2 – 4rds for quality
a) Farmer Walk / Waiter Carry x 50m/side
b) Weighted Dips x 6-10 reps
c) Weighted Plank Hold x :30-:45

.

Sunday April 3, 2022
Partner WOD – with a partner complete alternating sets of a,b,c,d twice
a) 1min KBS + 1min cal Bike
b) 1min Wall Ball’s (20/14) + 1mi  cal Ski
c) 1min cal Bike + 1min KBS
d) 1min cal Ski + 1min Wall Balls
.
Saturday April 2, 2022
E10MOM x 30min
Row 500/400m
24/20 Alt SADS(50/35)
24/20 Alt Wtd Step-ups(24/20)
24/20 TTB / K2C

 

Friday April 1, 2022
41min amrap
10 Deadlifts (135/95)
9 Back Squats
8 Power cleans
7 Jerks
6 Burpee Over Bar
5 Front squats
4 Hang power cleans
3 Thrusters
2 Power Snatches
1 mile run
.
Thursday March 31, 2022
Part 1 - Handstand Hold / Handstand Walk Progressions & Practice
.
Part 2 – 3rds x 2min Ski for max distance / 2min recovery

.

Wednesday March 30, 2022
Part 1 - build to a challenging:

Clean Pull + Clean (any style)
.
Part 2 - Benchmark ‘The Chief’
5 x 3min rounds w/ 1min rest
3 Power Cleans (135/95)
6 HRPU
9 Air Squats
.
Tuesday March 29, 2022
Part 1 - EMOM x 20min
:30 max Strict Presses (95/65)(50% 1RM)
:30 max DU’s
:30 max Strict Pull-ups
:30 max Cal Ski
.
Part 2- for time:
1500m Row
Monday March 28, 2022
Part 1 –Back Squat

* Set 1 – 10 reps @ 50% of 1-RM Back Squat

* Set 2 – 5 reps @ 65%

* Set 3 – 3 reps @ 75%

* Set 4 – 1 rep @ 85%
* Set 5 – 3 reps @ 75%

* Set 6 – 5 reps @ 65%

* Set 7 – 10 reps @ 50%
.
Part 2 – 3 x 2min sets / 2.5min recovery
15/12 cal Assault Bike
15 KBS 70/53
+ max cal Bike in remaining time


Sunday March 27, 2022
Partner WOD
3rds for time (21min cap)
50cal Row
40 Wall Balls
30 HRPU
20 Ground to OH (115/75)

.
Saturday March 26, 2022
a) In 5min climb…
1,2,3…HSPU + 2,4,6…Box Jumps (24/20)
Rest 3min
b)  In 5min climb…
1,2,3…cal Ski erg + 2,4,6…Front Squats(95/65)
Rest 3min
c) Repeat ‘a’ going back down in reps
Reat 3min
d) Repeat ‘b’ going back down in reps

Friday March 25, 2022

400m Run
3rds of: 5 Deadlifts (275/185) + 7 Burpee Pull-ups
800m Run
3rds of: 5 Deadlifts (275/185) + 7 Burpee over Bar
400m Run
**scale deadlift to 60%
.

Thursday March 24, 2022
5rds for time (20min cap)
30cal Row
20 alt DB Hang Clean & Jerk (50/35)
10 TTB 
.
Wednesday March 23, 2022

Part 1 - Build to 1rm Snatch Balance or OHS
.
Part 2 - Build to a heavy Snatch over 10sets
Sets 1-5 x EMOM
Sets 6-10 x  Every :90

Tuesday March 22, 2022
 .
Part 1 - Kipping Drills
.
Part 2 – for time:
Ski 10 cal + 100m Farmer Carry (bodyweight)
Ski 20 cal + 100m Farmer Carry
Ski 30 cal + 100m Farmers Carry

.
Monday March 21, 2022


In recognition of World Down Syndrome Day (Mon 3/21) - we will be doing a workout “WOD About Down Syndrome".  Down syndrome is a genetic condition caused by an extra (3rd) copy of the 21st chromosome (also referred to as Trisomy 21). This extra genetic material effects many aspects of an individual’s development including; cognition, speech/language, motor skills, overall health, as well as physical characteristics.
.

Living a heathy lifestyle through good diet and exercise is obviously important for all of us, but especially for individuals with Down Syndrome, due to low muscle tone.
.


Join us on 3/21 for WOD About Down Syndrome.  When you come to class – make sure to wear mismatching socks!  Why?  Because chromosomes look a little like socks and people born with Down syndrome rock that extra chromosome!
.
Guests are encouraged to attend at no charge.
You can register at https://cfitseizetheday.com/pages/schedule.
 

Part 1 – Build to a 1rm Push Press
.
Part 2 – ‘WOD About Down Syndrome’
3rds for time
3 Front Squats + 21 DU’s
3 Push Presses + 21 DU’s
3 Thrusters + 21 DU’s

...
Rd 1 (95/65) – Rd 2 (115/75) – Rd 3 (135/95)
Scale to Rd 1 to 50% - Rd 2 to 60% - Rd 3 to 70% of Part 1
.
Sunday March 20, 2022
Deck of Cards Workout – partners alternate pulling a card and perform that number of reps.
Heart – Hang Power Clean (95/65)
Diamond – Calories Bike or Skier
Spade – Front or Back Squat
Club – Burpee over bar

.

Saturday March 19, 2022
3min work work/3min rest at each station for 36min (2 alternating sets each)
A) 30/24/18 cal Rower + Max Wall Balls
B) 30/24/18 cal AirBike + max KB Swings
C) 30/24/18 cal Ski Erg + max SADS
.

Friday, March 18, 2022
.
Build to a challenging Clean & Jerk
.
400m Run
21 Power Cleans (135/95)(60% Part 1)
400m Run
15 Shoulder to OH
400m Run
9 Clean & Jerks
.

Thursday March 17, 2022

Part 1 : Shoulder Mobility and Strict Pull-up Strength
.
Part 2 :40 work / :20 rest x 4rds
Calories Assault Bike
HRPU
Bar Hang (Rx+ L-Hang)

.
Wednesday March 16, 2022
Part 1 - E6MOM - each for time
Min 0-6: 30/24cal Row + 10 HSPU’s + 21 Front Squats (95/65)
Min 6-12: 30/24cal Row + 10 HSPU’s + 15 Front Squats (115/75)
Min 12-18: 30/24cal Row + 10 HSPU’s + 9 Front Squats (135/95)
Min 18-24: 30/24cal Row + 10 HSPU’s + 6 Front Squats (165/115)

 

Tuesday March 15, 2022
Part 1 – Build to a 5-rep Sumo Deadlift
.
Part 1 – 2rds for time:
20 GHD Sit-ups
12/10 cal Ski erg
20 KBS (53/35)
12/10 cal Ski erg
20 TTB/K2C
**rest 4min and repeat**

.
Monday March 14, 2022
Min 0-5: 500/400m Row into an amrap of:
3 Box Jumps +  1 Power Snatch (135/95)
** Rest 3min**
Min 8-13: 500/400m Row into an amrap of:
3 Box Jumps + 2 Power Snatches (115/75)
** Rest 3min**
Min 16-21: 500/400m Row into an amrap of:
3 Box Jumps + 3 Power Snatches (95/65)
.
Sunday March 13, 2022
5rds for time
12/9 cal Bike
9/ 6 Power Cln & Jk (95/65)
6 Burpee Pullups


Saturday March 12, 2022

Part 1 – Build to a challenging 5-rep Bench Press
.
Part 2 – For time with a partner
 50 cal Ski + 25 Devil Presses
40 cal Ski + 20 Devil Presses
30 cal Ski + 18 Devil Presses
 .
Friday March 11, 2022
20min amrap
21 WB’s
15 calorie row
9 TTB
6 Power Cleans (155/105)


22.3 Notes and Strategies

In this week’s workout we see three different sections. The first section is essentially the easiest with the most amount of reps. Then, as you move to the second section, the reps go down and the movements get a little harder. Finally, the third round is the most difficult. The reps go down, but the movements are the most challenging. Many people will not make it to the third section or be able to score any reps in it.

For Rx athletes who have consistent pull-ups and DU’s, the first section of the workout is a trap.  You have to be smart and shouldn’t come out of the gate hot, because for most, blazing through the first set will set you up poorly for the rest of the workout. Only consider burning the first set down if you can perform the 21 chin-over-bar pull-ups unbroken and still be relatively unfazed. Most athletes should consider chipping away at the first set in a manageable manner. This means breaking the pull-ups into 2-4 sets, staying smooth on the DU’s, and breaking the thrusters into 2-3 sets.

The second and third sets are where the bulk of the work is. If chest-to-bar pull-ups are hard for you and you know the heavier bar is going to be a struggle, break up the reps in the second set to ensure we get the best chance of finishing that section. Consider fast singles on the chest-to-bar pull-ups and 2-3 reps at a time on the thrusters.

If your goal is to make it to the third section and get as many bar muscle-ups as possible, then consider 3 sets of descending reps on the 115/75 thruster and chest-to-bar pull-ups. For example, 7-6-5 reps.

Finally, if you are hopeful to finish this workout, disregard the talk about not burning down the first section. Instead, you need to move through this section quiickly by performing 1-2 sets on the pull-ups, unbroken DU’s, and 1-2 sets on the thrusters. This will give you about 9-10min to get through the next two sections.

This workout challenges capacity, strategy, and ability to get work done when fatigued. We know that many of us might struggle with the bar mu’s or pull-ups. But this is also a chance to achieve your first mu or pull-up. If you believe you can safely make your way to that point in the workout, consider trying for your first one today!

Choosing Rx, Scaled or Foundations

Athletes who struggle with the 95/65 thruster weight and chin-over-bar pull-ups should consider scaling the workout.  Athletes who cannot squat below parallel or lock out the bar overhead will need to do the Foundations version for an official score or do the scaled version to the best of their range of motion, but may not take an official score.

Warm-up - expect the warm-up to be fast and aggressive.  10-12 minutes should be enough.  

:30 each - Squat Stretch - SU’s - DD/Cobra - Pulsing Air Squats - DU’s - Bar Hang w/ Scap Pull-ups 

8 reps each - Empty Bar Front Squat - Push Press – Thruster - Kipping Swings

6 reps each – Thruster at 1st weight + Chin-over-pullups (or 1st movement)

5 reps each – Thruster at 2nd weight + CTB pull-ups (or 2nd movement)

3 reps each – Thruster at 3rd weight + Bar MU’s (or 3rd movement)

 

COACHING STRATEGIES

  • A lot of today’s workout is focused around the kipping swing. Focus on being more aggressive through your backswing and faster hips.  You will gain more elevation by getting your shoulders behind the bar more, pressing down more aggressively and swinging your legs through faster.  Remember to keep you abs and glutes tight the whole time. If stringing pull-ups together is overly fatiguing or gets sloppy, consider switching to fast singles.
  • Expect the thruster to get relatively heavy at different points in the workout. Focus on driving your heels into the ground, standing up as fast as you can, squeeze your glutes and thighs, and punching the bar overhead. Focus on these steps from the ground up
  • Break your work up into small, powerful sets with small breaks in between. Don’t do so many reps that you put your fatigue level over the edge (until the very end).
Come Cheer On Your Fellow Athletes Tonight at 630p fas They Do 22.3
Kevin Nelson (Wod-A-Way-To-Go)
Mike Tangredi (WOD Squad)
Greg GUERRIER (Fit to Be Tied)
Sergio Perez (Fit to Be Tied)
Thursday March 10, 2022
Part 1 - Turkish Get-up Practice
.
Part 2 - 3min amrap’s / 2min rest  (A/B/A/B)
a) 5 HSPU + 10 Box Jump-overs
b) 5/4cal Bike + 10 KBS 
 _______________________________________________________________
The clue for 22.3 is out!   On Wikapedia - this is the description of the pic...
"An advertisement for Roper's gymnasium, Philadephia, circa 1831. Note the numerous directions in which the shoulders are exercised; this can help to open up the chest and improve breathing. Note the climbing up the underside of a ladder."
Week 2 scores are in for 22.2. WOD-a-Way-To-Go cashed in with multiple spots in the top 5 scores in both the Rx and Scaled Divisions. Points for 22.2 are as follows:
Wod-A-Way-To-Go - 40pts
WOD Squad - 12pts
Fit to Be Tied - 10pts
.
Week 2 points for all the challenges are still being tallied. Give us a day to get that done. Once we do, we will post the total team standings after Week 2.
.

TOP 5 OVERALL (rx)

Team

Team Points

Gina - 166rx

Wod-A-Way-To-Go

10

Matt - 158rx

WOD Squad

8

Jeff - 149rx

Wod-A-Way-To-Go

6

Fran - 148rx

Wod-A-Way-To-Go

4

Sergio - 144rx

Fit to Be Tied

2

Andrew S - 144rx

Wod-A-Way-To-Go

2

TOP 5 SCALED

Team Points

Andrew L - 158

Wod-A-Way-To-Go

10

Ben Y - 153

Fit to Be Tied

8

Kevin N - 142

Wod-A-Way-To-Go

6

Sue S - 139

WOD Squad

4

Kevin F - 134s

Wod-A-Way-To-Go

2

22.2 TOP 5 FEMALE

1

Gina - 166rx

Wod-A-Way-To-Go

2

Fran - 148rx

Wod-A-Way-To-Go

3

Daniella - 133rx

Fit to Be Tied

4

Erin - 126rx

WOD Squad

5

Maggie - 125rx

WOD Squad

22.1 TOP 5 MALE

 

 

1

Matt - 158rx

WOD Squad

2

Jeff - 149rx

Wod-A-Way-To-Go

3

Sergio - 144rx

Fit to Be Tied

4

Andrew S - 144rx

Wod-A-Way-To-Go

5

Mike T - 131rx

WOD Squad

 

Wednesday March 9, 2022
EMOM x :30 max reps x 25min
Min 1 - SA OHS (rt)
Min 2 - DB Step-ups
Min 3 - SA OHS (it)
Min 4 - Alt SADS
Min 5 - cal ski erg
 .
Tuesday March 8, 2022
Part 1 – Build to a challenging Hang Squat Clean + Thruster
.
Part 2 - 9min amrap
1 Hang Squat Clean + 1 Thruster + 1 CTB Pull-up + 24 DU’s
2 Hang Squat Cleans + 2 Thrusters + 2 CTB Pull-ups + 24 DU’s
3 + 3 + 3 + 24…etc
(Rx 95/65) (scale up/down to 50% Part 1)
.
Monday March 7, 2022
:30 on/ :20 off x 8rds
Calorie Row
Calorie Ski
Calorie Bike
** find a strong pace that you can hold onto for all 8rds - but that pushes your limits in the last rds.
.
Tabata Core x 8min
Hollow
Up-Downs
Russian Twists
Crossover Plank
.
Sunday March 6, 2022
4rds. for time (20min cap)
10 Strict Press (95/65)
10 Back Squats
10 Strict K2E/K2C
10 HSPU
400m Run
.
Saturday March 5, 2022

Partner 5k Row for time:  Partner A Rows while Partner B does a round of: 15 Wall Balls + 10 Pull-ups + 5 Grd to OH (95/65).

Interested in Where You Stand on the CFSD CrossFit Open Leaderboard?
.
Join Us Thursday March 3rd at 630p for the
Week 2 CrossFit Open Thursday Throwdown
Come Cheer On Your Fellow CFSD Athletes.
.
We will have 6 athletes competing:
Chris and John B.  (Team Fit to Be Tied)  
  
Erin and Sue S. (Team WOD Squad)
Tracey and Cami (Team WOD A Way To Go)
Thursday March 3, 2022
EMOM x 10min
2 Power Snatches (95/65)
3 OHS
4 Burpee Over Bar
.
EMOM x 15min
Min 1 - 15/12 cal Ski erg
Min 2 - 15 KBS (53/35)
Min 3 - 50 DU’s 

.

Wednesday March 2, 2022

5rds for time (cap 20 min)
5 Devil Presses (50/35)(35/20)
10 DB Thrusters
15 HRPU
20 Abmat Sit-ups
250m Run
.
Tuesday March 1, 2022
Part 1 - Build to a challenging complex of:Clean + Hang Clean (any style)
.
Part 2 - For time:4-8-12
TTB
Hang Power Clean (115/75)(60% Part 1)
immediately into…
12-8-4
Pull-ups*
Power Clean*
Rx+ CTB or Bar MU’s
.
Monday February 28, 2022
Part 1 - Build to a challenging:
Pause Back Squat + Pulse Back Squat + Back Squat
.
Part 2 – 9min amrap
16/12 calorie Row

16/12 Walls Balls (20/16)
Rx+ use a heavier ball
Sunday February 27, 2021
Complete the work as a team - one partner works at a time - partition reps as needed
 .
60 Deadlifts (95/65) + 60 DU’s
50 Shoulder to Overhead + 50 DU’s 
40 Back Squats + 40 DU’s 
30 Power Snatches + 30 DU’s 
40 Back Squats + 40 DU’s 
50 Shoulder to OH + 50 DU’s 
60 Deadlifts + 60 DU’s 
.
Saturday February 26, 2022
5rds for time:
15/12 cal Row
10 Alt DB Cln & Jk’s (50/35)
5 Burpee Pull-ups
Rest 1min


Our 1st Thursday Throwdown last night brought amazing energy with our 6 athletes killing the workout and a huge turnout showing their support.  Thank you to Alex, Elise, Kristen, Justin, Shaun and Steve for volunteering to do the workout in front of everyone and congratulations on doing so well.  

As far as the Team Intramural Open, points were awarded last night for competing as well as for coming to cheer the competitors on and wearing your teams colors/theme.

Team WOD-A-Way-To-GO had 2 athletes competing and 16 team members in attendance with 15 of 16 displaying their team theme of ‘skulls’ for a total of 57pts

Team Fit To Be Tied had 2 athletes competing and 15 team members in attendance with 13 of 15 displaying their team theme of ‘tie-die’ for a total of 53pts

Team WOD Squad had 2 athletes competing and 8 team members in attendance with 7 of 8 displaying their team theme of ‘camo’ for a total of 33pts.

Reminder that additional points can be earned this week by:

  • Submitting your scores on the CF Games site by Monday at 8pm (1pt per athlete)
  • By completing the CrossFit Judges course by Monday at 8pm (10pts per athlete)
  • By placing in the top 5 of Rx and Scaled CFSD athletes in 22.1 (points based on placement)
Friday February 25, 2022
:30 work/rest at each stations x 25min
Deadlifts (95/65)
Cal Assault Bike
HRPU w/ Shoulder Taps
V-ups
cal Ski erg

CrossFit Open 22.1 Strategy and Tips

RX (15min amrap)

3 wall walks
12 alt. SADS (35/50)
15 box jump-overs (20/24 in)

Scaled  (15min amrap)

3 scaled wall walks
12 alt. SADS (20/35)
15 box jump-overs (20/24 in)

BEGINNER  (15min amrap)

3 inchworms in place
12 alt. SADS (10/15)
15 box step-overs (12/20)


22.1 is classic CrossFit triplet with two gymnastics movements and a light to moderate DB weightlifting movement.  This workout will challenge muscular stamina as well as cardiorespiratory endurance.

Strategy - The goal here should be to complete 5-10rds (150-300reps), hence a round should be no more than 3min.  If you know you will struggle with one or more of the movements or any of the movements might be dangerous for you when fatigued, consider scaling if you feel it will be unsafe or at least develop a strategy to pace yourself properly. 

  • The wall walks may seem easy in the first few rounds, but as the reps add up and heart rates climbs, expect the arms, shoulders, and core to become more and more fatigued. Start each rep in a down dog with the hips high. and taking a big step up the wall.  Focus on a tight core, long straight arms and shifting weight from side to side. Click to view demo video - Wall Walk  
  • You may want to deliberately break up the DB snatches in order to help maintain shoulder stamina and during the wall walks you could also consider taking longer rests between reps, especially if you are slow to climb up and down the wall. To save you lower back, make sure to bend the knees to get the DB to the floor with proper posture. Make sure to use your hips and jump that weight up and pull under into a small dip to save your shoulders.  Click to view demo video - SADS
  • On the Box Jump-overs staying low is faster, but will fatigue your legs more, so consider standing up more as the workout progresses if you need to.  The BJO's are the rest here unless the box is really high for you, so take your time to breath here, so that you can go attack the wall walks.
  • Pacing - Avoid going out of the gate hot and take the first few rounds to feel your way out.  See how the movements effect each other.  Focus on breathing and being relaxed through all of the movements.  15min is a long time, so smooth and steady wins this race.
  • Gear - if you tend to get sore wrists during handstand work and overhead movements, consider wearing wrist wraps during this workout.  

 

22.1 Warm-up (12min)

:30 each (4min total)
Jumping jacks
Step-ups/leg
Mtn Climbers
Step-overs/leg
Inchworm + push-up + shoulder taps
Pvc passthroughs + ohs

Burpees

**2min additional shoulder/wrist mobility as needed**

followed by (6min)

1 set of: 5 box jumps + 5 single-arm DB deadlifts/arm + 2 partial wall walks (slow)

1 set of:  5 box jumps overs(step-down) + 6 alt hang sads + 2 full wall walks (slow)

1-2 sets: 1 wall walk + 4 alt. SADS + 4 box jump-overs (performed at workout tempo)

______________________________

Join Us Th 2/24 at 630p for the 1st CrossFit Open Thursday Throwdown
Come Cheer On Your Fellow CFSD Athletes
We will have 6 athletes competing:
Alex (Team Fit to Be Tied)  Justin (Team Fit to Be Tied)
  
Elise (Team WOD Squad)    Kristin (Team WOD Squad)
       
  Shaun (Team WOD-a-Way-To-GO)    Steve (Team WOD-a-Way-To-GO)
    
.
Schedule Changes For the CrossFit Open and Heat Schedule (2/24 - 3/14)
Please Reserve Your Heat Times Through Zen Planner
Reminder - Sunday is the preferred time for everyone to compete...
...if you cannot come Sunday you may come another time
.

Thursday Throwdown - 630p

  • There will be no 630pm CrossFit class
  • This Heat is limited to 3 Rx and 3 scaled athletes which will be selected by team captains.

Friday - 7a/11a/630p

  • You will need to arrange your own judge

Saturday - 11a

  • You will need to arrange your own judge

Sunday - 9a/10a/11a

  • There will be no 9/10a CrossFit classes

Monday - 7a/11a/530p

  • There will be no 530p CrossFit class
  • You will need to arrange your own judge
  • Score submission is due no later than 8pm
Thursday February 24, 2022
.
Part 1 -  Pause Push Press + Push Press + Push Jerk 
.
Part 2 – for time
20 GHD Sit-ups + 400m Row 
30 Hollow Rocks + 400m Row
40 Sit-ups + 400m Row 
.
Wednesday February 23, 2022
Min 0-3: 400m Run
Min 3-7: 50 KBS(53/35)
Min 7-12: 600m Run
Min 12-18: amrap of:
1 Squat Clean (135/95) + 2 TTB
2 Squat Cleans + 4 TTB
etc…
.

Tuesday February 22, 2022
For time:  (15min cap)
2rds of: 5 BBJO’s + 5 Power Snatches (95/65)(50%)
2rds of: 5 BBJO’s + 4 Power Snatches (115/75)(60%)
2rds of: 5 BBJO’s + 3 Power Snatches (135/85)(70%)
2rds of: 5 BBJO’s + 2 Power Snatches (145/95)(75%)
2rds of: 5 BBJO’s  + 1 Power Snatch (155/105)(80%)
** scale the weight and # of BBJO’s as needed to finish each round in under 3min

 

Monday February 21, 2022 
Part 1 - EMOM x 14min (7rds)
Min 1: 6 SA Devil Presses (50/35) + 20 DU’s
Min 2:  10/8cal Ski erg
.
Part 2 -:30-:45 per movement x 4rds
a) GHD Hip Extension
b) Wall Walks x
c) L-sit Tuck Hold

.

THE BEGINNER’S GUIDE TO THE CROSSFIT OPEN

Every sport has a season that typically ends with a championship. The CrossFit Games Open is considered the start to CrossFit’s “season”.  The Open is a 3-week worldwide competition that allows any and every athlete in the world to compete with nearly half a million athletes ranging from 14 to 86 years old participating.   

For the average CrossFitter, the Open is not about qualifying for the championship…it’s a test to see how far you’ve come and where your strengths and weaknesses lie.  Additionally, fitness is what we do here, but community is what we build. You’ll notice a different energy and buzz in the gym as everyone cheers you on and helps you accomplish things you never thought you could do…and you’ll do the same for others all while getting tons of high fives, fist bumps and the “warm and fuzzy” feelings from the CFSD community 

HOW DOES THE CROSSFIT OPEN WORK?

  • Each week, a new CrossFit Open workout is released on Thursday at 3pm at www.games.crossfit.com, with movement standards, scorecards and an explanation video.
  • Athletes then will have until Monday before 8pm to complete the workout in front of a judge at their affiliate. All scores must be entered online before that deadline. If the deadline is missed – you will get a DNC (‘did not complete”).
  • There is an official CrossFit online leaderboard that allows you see where you rank against other people in our gym, in the world, in people in your age category, etc. You can even make your own custom leaderboards with friends and family.

SCALED VS. RX

  • Just like in class, the workouts will have Rx and Scaled options that make them accessible for all athletes at any skill level. The one difference here will be that you are given specific weights and movements within those categories (so you can’t pick and choose what you want to do).
  • How do you decide which workout to do? It really just depends on the standards that are released each week.You are free to perform certain workouts Rx and others scaled (your Coaches will help you pick what’s best for you).
  • Regardless of what you choose…Challenge Yourself!! The intensity and excitement are often the motivation you need to hit a PR or achieve a movement successfully for the first time.

BEGINNER TIPS FOR THE CROSSFIT OPEN

  • Eat Properly. Every bite of food you put in your body effects your performance. Focus on eating lots of veggies and healthy proteins. Avoid sugar, fake sugar, and processed carbs (breads, pastas, etc), as eating these can cause a lack of energy and inflammation that impedes your moving well. 
  • Get your Zzz’s. Aim for 8 hours per night, especially the night before you complete the Open workout.
  • Know what’s coming. Review the workout and standards before coming to class and have a plan for the option you’re choosing whether it be scaled or RX. Come prepared and set achievable goals for yourself that will push you. If you’re not sure what to do, reach out to a Coach ahead of time and they’ll guide you.
  • Don’t overdo it in weekly classes. The Open is meant to be a true test for your physical abilities, so scale back workouts leading up to the day you compete so you can give it your best effort. We still recommend coming to class throughout the week but monitor your intensity so you can be fresh and ready for the Open workout.
  • Mobility is vital to being able to perform at your highest. If you normally neglect stretching and mobilizing, now is the time to take a few extra minutes after class or at home to work on mobility.

HOW DOES THE CFSD TEAM INTRAMURAL OPEN WORK

  • We have split everyone that is participating into 3 teams (we decided not to have a “draft” – but pick teams randomly).
  • Each team has “Team Captains” to organize and guide the team.
  • There is a “League Commissioner” that will oversee the Intramural Open. The Commissioner will have decision making power and authority over any question or awarding of points.
  • Each week, teams/athletes can accumulate points through both the workouts and non-workout challenges/tasks (so you don’t have to worry about not being the fittest person on your team).
  • You will earn 1 point for entering your score onto the CrossFit Open site.
  • You will earn 2 points for coming to the Sunday Funday event (either to do the workout or to cheer everyone on)
  • You will earn 5 points for competing in the Thursday night Throwdown or 2 points for coming to cheer everyone on.
  • You will earn 10 points for a first place finish, 8 points for a second place finish, 6 points for a third place finish, 4 points for fourth place finish and 2 points for fifth place finish in both the Rx and Scaled divisions.
  • A team will earn 20 points for winning the weekly spirit award (awarded by the League Commissioner to the team that brings the best energy)
  • You can earn between 1-10 points for participating in various non-workout related challenges/tasks.

At the end of the three weeks, scores are totaled and the team with the largest score wins!  We will be celebrating with a big party when the Open is over!

WHEN CAN YOU DO THE OPEN WORKOUTS?

Sunday Funday… On Sundays, heats begin at 9am.  Workouts will be our main Open time.  If your schedule allows for you to attend Sundays to do the Open WOD, we highly encourage it! The energy is super high and it’s an awesome experience. All friends and family are encouraged to come watch and cheer.

Thursday Night Throwdown at 6:30pm. Space is limited here with each team nominating an Rx and Scaled athlete to do the workout in front of everyone. 

Friday/Monday:  Each Friday and Monday during The Open, we will host a 6:30pm CrossFit Open workout. Reminder that score submission is due every Monday at 8pm.

Saturday: Each Saturday during The Open, we will host an 11am CrossFit Open workout.

Other Times - If you can’t make the times listed above, we will make our best effort to allow you the space to complete the Open WOD during our normal operating hours.  You will need to make arrangements PRIOR confirming with Coach Jeff to ensure there is space to accommodate you. If you do your Open workout outside of formal heat times, you will need to provide/arrange for your own judge.  Please realize this courtesy will be limited so do your best to get the WOD done during the regularly scheduled heat times.  It is best to NOT disrupt non-Open classes as much as possible

 

CFSD INTRAMURAL OPEN LEAGUE COMMISSION

KELLY

 

Team 'WOD A Way To Go'?

Captains

Jeff N/Bari/Cami

Team ‘Fit To Be TIed

Captains Chief/Carolyn/Alex/Jenn L

Team ‘WOD Squad’

Captains

Erin/Rob/Tara

Andrew L

Alex

Dylan C

Andrew S

Ben

Dahir

Anna

Bernie

Elise

Bari

Carolyn

Erin

Cami

Chief

Jenna

Dani M

Chris

Jenn B

Dylan P

Daniella

John C

Fran

Frank H

Josh

Gina

Greg

Kat

Jeff B

Jackie

Kristen

Jon

Justin

Matt

Kevin Feeney

Jenn L

Mike T.

Kevin Fraser

John B.

Niels

Kevin N

LaBau

Rizzah

Mike G

Lou

Rob

Mo

MK

Sarah

Sandra

Rick

Sue S

Shaun

Ryan

Tara

Sean

Sergio

Tom C.

Steph

Toomey

Shaniell

Steve

Warren

 

Tracey

 

 

 

Sunday February 20, 2022

Rowing Partner MURPH

One partner rows 400/320 (or runs 400/300) while the other partner does max rounds of 'Cindy' (5pull-ups / 10 push-ups / 15sqts).

Partners alternate each time the row/run is finished.  Pick up Cindy each time from where you left off.  Workout is over when each partner has done 8 x run/row (cap 40min) 

.

Saturday February 19, 2022
Benchmark 'Holleyman' - solo or with a partner...
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155)(60-80%)
.
Friday February 18, 2022
Part 1 - Build to a 1rm Box Jump

Part 2 - Pistol Progressions
.

Part 3Against a 10min clock
2rds of: 6 Box Jump overs (24/20) + 8 Deadlifts (135/95) + 10 Hollow Rocks
…followed by...
2rds of: 6 Box Jumps (30/24) + 8 Deadlifts + 10 Hollow Rocks
…followed by
max rds of: 6 Alt. Pistols + 8 Deadlifts + 10 Hollow Rocks

 

WHAT IS THE INTRAMURAL OPEN

The CrossFit Games Open runs from Thursday 2/24 to Monday 3/14 and is the most highly anticipated and participated time of the year at CFSD.  Over the 3 weeks, you’ll complete 3 workouts.  The CFSD Intramural Open will run concurrently and is our twist is to increase the participation, fun and camaraderie within the gym. The IO consists of 3 teams participating for maximum points over the course of the 3 weeks of the Open

So, lets walk through how the Intramural Open season works.

CAPTAIN SELECTION AND LEAGUE COMMISSIONER

Captains for the 3 Teams will be selected and will be announced in the next few days.   Captains are responsible for coming up with team name/logo, participating in the draft, leading communication within the team, organizing team colors/uniforms, coordinating score submissions, organizing participation in team events and leading their team towards greatness!

A League Commissioner will be chosen to oversee the CFSD Intramural Open. The Commissioner will be the official decision maker over any questions or debates, choosing winner of events, etc. 

The Captains and Commissioner will be CFSD members. Coaches are not eligible for these roles. 

DRAFT DAY

A Draft will be held and the Team Captains will make their team selections based on the CFSD members that have signed up for the Open.  Teams will be announced once they have been formed.  If a new athlete registers for the Open after the draft, they will be added to the next team from the original draft order.  The League Commissioner will make all captains aware of each new athlete and the team they join.  

CROSSFIT OPEN FEBRUARY 24 – MARCH 14

This is where the workout participation begins! Each Thursday at 3pm EST The Open workout will be and is to be completed by the submission deadline the following Monday. Every athlete can earn their team points by completing the workout AND submitting their score by the Monday deadline. Athletes can also earn their team additional points by completing the workout RX and Additional points will be available each week for Thursday Night Throwdowns, as well as other weekly “Team Events”. There will be an updated team standing after each week’s scores are submitted. 

POST OPEN CELEBRATION PARTY

After The Open is complete and the champions declared we will host an Awards party in honor of the new Intramural Champions. Prizes will be awarded and a banner hung.  Food will be provided after a WOD created by the champions. The date of the party will be announced once we arrange a venue. 

POINTS AND SCORING

Updated standings and announcements will be made through the  CFSD Members Only Group on FB. 

Individual points – Points will be given in each division, Men’s RX, Women’s RX, Men’s Scaled, Women’s Scaled, Men’s Foundation, and Women’s Foundation. Based on how many athletes are in each division will dictate those points. For example, if we have 10 Women do a workout RX’d and 15 go scaled, the top spot in the RX division will earn 10 points, and the top in scaled will earn 15 points. Each place moving down will earn 1 less point.

Team points  - Teams will be given additional challenges to do in addition to the workouts. Some challenges will be individual, and some will be group based.  For challenges, teams will earn 1st, 2nd and 3rd place points based on either merit or the number of people participating   

WHEN TO COMPLETE THE 3 WEEKELY WORKOUTS?

Sunday Funday… Sundays at 10am and on will be our main event!  If your schedule allows for you to attend Sundays to do the Open WOD, we highly encourage it! The gym will be transformed into a Sports Arena, the energy is super high and it’s an awesome experience. All friends and family are encouraged to come watch and cheer.

Thursday Night Throwdown at 630pm. Each week’s workout will be announced via a live broadcast event at 3PM EST. Each team will have the chance to nominate an Rx, a scaled and a Foundations athlete to do the workout at the throwdown. 

Friday/Monday:  Each Friday and Monday during The Open we will host a 630pm CrossFit Open workout. Score submission is due Monday at 8pm.

Saturday: Each Saturday during The Open we will host an 11am CrossFit Open workout

Other Times - If you can’t make the times listed above we will make our best effort to allow you the space to complete the WOD during our normal operating hours.  You will need to make arrangements with Coach Jeff to ensure we have space, and you will need to provide your own judge.  Please realize this will be limited so do your best to get the WOD on Sunday or onoe of the other additional Open times.

PRICE

The cost of registering for The Open is $20, which you can do here.  This money goes directly to CrossFit HQ and covers there cost of running The Open.

AWARDS / PRIZES

Team Champions: Team with the most points after completion of the 3weeks will receive the CFSD CF Open Cup and a banner to hang up at CFSD.

Fittest Female/Male – will go to the athletes who finishes in the top spot based on the CFSD custom leaderboard.

Top Female/Male Scaled: will go to the athletes who completes ALL workouts scaled and sits atop the scaled men’s leaderboard.

Most Inspiring Player: Will be voted on by all participating members and coaches.

HOW TO REGISTER…

For The Open: go to games.crossfit.com.  Make sure to pick CFSD as your affiliate.

 

Thursday February 17, 2022
Build to a 3-rep OHS
.
Part 2 - 3rds x 1min each station
OHS
Hollow Hang
Cal Ski erg

Rest

.
Wednesday February 16, 2022
20min amrap –
50 DU’s
40 alt. DB SADS (50/35)
30 Single DB Step-ups (24/20)
20 Burpees
10 HSPU (Rx+ strict)
.
Tuesday February 15, 2022
Part 1 – Build to a challenging: Front Squat + Push Press + Thruster
.
Part 2 – for time
40cal Row + 21 Thrusters (95/65)(50% Part 1)
30cal Row + 15 Thrusters (115/75)(60% Part 1)
20cal Row + 9 Thrusters (135/95)(70% Part 1)
.
Monday February 14, 2022
14min amrap of:
2 Power Cleans (165/125)(60% 1rm)
14 TTB/K2C
2 Power Cleans
14 Pull-ups
2 Power Cleans
14cal Bike/Ski
THROWDOWN RESULTS 
(number in parentheses was your place in that WOD)
.
Sunday February 12, 2022
Partner WOD - share work as needed
20 HRPU
20 Sandbag To Shoulder (150/100)(100/70)
40 HRPU
40 Sandbag Squats
60 HRPU
60cal Row
60 HRPU
40 Sandbag Squats
40 HRPU
20 Sandbag To Shoulder (150/100)
20 HRPU
(cap 24min)
.

Saturday February 12, 2021
3rds for time:
21cal Row
12 Power Cleans (135/95)
15cal Row
9 Shoulder to OH
9cal Row
6 Clean & Jerks

Register Now for The CrossFit Open
February 24th – March 14th

For those of you who are new to CrossFit, the Open is a 3-week worldwide CF competition that every CF’er can participate in, regardless of experience level.  Each week a workout is released on a Thursday, and you will have until Monday to complete it. This year we will be assigning you all to a team, so that in addition to completing ‘The Open’ workouts, teams/athletes will be given a series of fun team tasks and tests with the opportunity to earn points additional points.  So…whether you consider yourself a CrossFit newbie or a serious competitor…the Open is for you. 

We would like to see as many CFSD members as possible register and compete in the ‘The Open’ this year. To register click the link below (there will be a $20 fee payable to CrossFit). 

Also, if you want a CFSD 2022 Open shirt, you can order that by clicking below.  Please register/order by Wed 2/17 so that we can organize the Teams and get apparel in time.

Click here to register for The Open

Click Here to Order your CFSD CrossFit Open apparel

      

Friday February 12, 2022

Part 1 - E6MOM x 24min
15/12 cal Ski
12 Box Jumps
15/12 cal Ski
12 KBS (53/35)
.
Part 2 - 4rds for quality. Rest as needed.
a) Heavy Farmers Carry x 100’
b) alt. Grip Bicep Curls  x 6-10 reps/arm (ahap)
c) Dips x 6-10 reps
.
February 10, 2022
For Time
10 DB Manmakers (35/25)
*rest 1min*
20 Burpee to target
*rest 1min*
30 TTB/K2C
*rest 1min*
40 Wall Balls
*rest 1min*
50/40 cal Row
*rest 1min
*600m Run (sub 45/36 cal Bike)
2nd Annual Swolemate Throwdown 
Saturday Feb 12th - 9a-1230p
....
TEAMS CAN BE MF/FF/MM
ALL WORKOUTS WILL BE SCALED TO FIT EACH ATHLETES ABILITIES
CONTACT COACH JEFF TO REGISTER YOUR TEAM
....
Wednesday February 9, 2022
Part 1 - Perform the following for time:
Min 0-2: 10 Snatches (95/65)(50%)
Min 2-4: 8 Snatches (115/75)(60%)
Min 4-6: 6 Snatches (135/95)(70%)
Min 6-8: 4 Snatches (155/115)(80%)
Min 8-10: 2 Snatches (165/125)(85%)
.
Part 2 - For time –
12/9/6/3
Hang Power Snatch (75/55)
HRPU
OHS
Abmat Sit-up
.
Tuesday February 8, 2022
Part  1 - 4 x 10 front squats (40-70%)
** superset with 10/leg split squats
.
Part 2 3x10 Bent Bar Row
** superset with 8- 10 Strict Pull-ups.
Part 3 – 8min Tabata Core
.
Monday February 7, 2022
Part 1 - Build to a challenging:
Strict Press + Push Press + Push Jerk
.
Part 2 - 3 x 3min rds / 3min recovery
Rd 1 - 25/20cal Row + 50 DU’s + max Push Jerks in remaining time  (60% Part 1)
** Rest 3min **
Rd 2 - 20/16cal Row + 40 DU’s + max Push Jerks in remaining time (75% Part 1)
** rest 3min **
Rd 3 - 15/12cal Row + 30 DU’s + max Push Jerks in remaining time (90% Part 1)
The CFSD Polar Bear Plunge Party
When: Sun 2/6 11:30a - 3p-ish
Where: Coach Daniella's House - (check you text/email for the address)
What:  We'll hang out a bit and then walk down to the water around 1pm... and then go back to the house after
Bring:  A towel and change of clothes if you're going in....
 
The Polar Bear Plunge is a CFSD tradition.  We meet at a member’s house that is a short walking distance from the beach, hang out, have some food, drinks and fun and then head down to the water.  Some people jump in the water, but most just take pics, hold towels, etc. Afterwards, we head back to the house to warm up and hang out some more.  
Please RSVP by going to Zen Planner for Sun 2/6, so that we know a rough head count.  Family and Friends are welcome.  If you'd like to bring a dish or beverage please text or email let Coach Jeff know what you'll be bringing. 
The Polar Bear Plunge is a fundraiser for The Make-a-Wish Foundation, so if you wish to purchase apparel or make a donation - click here

.

Sunday February 6, 2022
Alternate with a partner 1min of work at each station for 30min
DB Step-ups (35/25)
Alt. Wtd. Lunges
Cal Ski erg
Weighted V-up
DB Hang Clean & Jerk
.
Saturday February 5, 2022
Part 1 – 8/7/6/5/4/3 Closed Grip + Regular Grip Bench Press
** superset with :30 leg raises **
.
Part 2 – Row for 5rds - each for time
10cal/20cal/30cal/20cal/10cal
Rest=work or alternate with a partner
.
Friday February 4, 2022
EMOM x 30min (5rds)
15/12 KBS (70/53)
15/12 GHD Sit-ups
50' HS Walk / :30 Handstand Hold
15/12 Deadlifts (185/125)
15/12 Cal Assault Bike
rest
.
Thursday February 3, 2022
20min amrap
7 Right-arm DB OHS (50/35)
7 Left-arm DB OHS
7 Pull-ups
21/17 cal Row
7 Right-arm Thrusters
7 Left-arm Thrusters
7 Pull-ups
21/17 cal Row

Wednesday February 2, 2022 

Part 1 – EMOM x 10
Build to a challenging Clean (any style)
.
Part 2- For Time(cap 10min)
2 Alt. SA Devil Press (50/35) + 4 Burpee Box Jump Overs
4 Alt. SA Devil Press + 4 Burpee Box Jump Overs
6 Alt. SA Devil Press + 4 Burpee Box Jump Overs
8 Alt. SA Devil Press + 4 Burpee Box Jump Overs
10 Alt. SA Devil Press + 4 Burpee Box Jump Overs
.
Tuesday February 1, 2022
Part 1 – Ring Support and Muscle-up Drills
.
Part 2 – For time (cap 11min)
500/400m Ski

15/10 TTB

500/400m Row

15/10 CTB Pull-ups / Pull-ups

1mi/.7mi Bike

15/10 TTB


 The 2nd Annual CFSD Swolemate Throwdown
Sat February 12th from 9a-1p

The Details...

  • The Swolemate Throwdown is a partner competition (for fun)
  • You can put together your own team, or your coaches will find you a partner.  Teams may be M-F / M-M / F-F
  • There will be scaled versions of each the WOD, just as there are in class. Partners can scale differently (e.g. both athletes don't need to have pull-ups to be on a team together)
  • The Throwdown is free of charge to all CFSD members
  • In between workouts you may be asked to judge other athletes who are competing.
  • As always, friends, family are encouraged to come down and cheer you on! 
How to Sign Up...
  • There will be a sign-up sheet on the whiteboard.  You will need to submit the names of your team members and your team’s name. If you don't have a partner yet, register and we will find you one.
  • If you have any questions, just ask Coach Jeff (516-782-8558)

 

The CrossFit Open
February 24th – March 14th

‘The Open’ is a 3-week competition.  Each week a workout is released on a Thursday, and you will have until Monday to complete it.  The purpose of ‘The Open’ is to find the fittest athletes in the world who will eventually compete at the CrossFit Games.  A few of our CFSD athletes likely will qualify for the next level of qualifiers, but more importantly, The Open is an opportunity for all CrossFitter’s, regardless of experience or fitness level to gauge their progress, add meaning and purpose to their training, and to motivate and build camaraderie with each other.  So, whether you consider yourself a CrossFit newbie or a serious competitor, the Open is for you. 


This year, to make ‘The Open’ more fun, we will be running an Intramural version with everyone being assigned to a Team. In addition to the scores for the workouts, athletes will be given a series of team tasks and tests with the opportunity to earn points additional points.  Examples of simple tasks could be logging your Open workout scores, attending a regular class or wearing their team outfits/colors to class.  Examples of team test could be a Chili cook-off or knowing CrossFit trivia.  Sound like fun?  Keep an eye out for more info in the next few days on how to register for The Open and join a team.

 

Monday January 31, 2021

Part 1 –Back Squat

* Set 1 – 10 reps @ 50% of 1-RM Back Squat
* Set 2 – 8 reps @ 60%

* Set 3 – 6 reps @ 70%

* Set 4 – 4 reps @ 80%

* Set 5 – 2 reps @ 85-90%

* Set 6-10 - EMOM Speed Squats x 4 reps @ 30%
.
Part 23rds for time (cap 10min)
500/400m Row

50 DU’s / 75 SU’s
.

Sunday January 30, 2022
Partner WOD – partners alternate full rounds for 4-5rds each (cap 30min)
10/8 cal Ski / Bike
6 Shoulder to OH (135/95)(95/65)(65/45)
9 Hang Power Cleans
12 Deadlifts
10/8 cal Ski / Bike

.
Saturday January 29, 2022
‘Fight Gone Bad’ Chipper
30/20/10
WB’s
SDHP
Box Jumps
Push Press
Calories on Rower


Friday January 28, 2022

Part 1:  For time (cap 12min)
30-20-10 reps of:
Alternating Dumbbell SADS (50/35)
Butterfly Sit-Ups
*Directly into…
30-20-10 reps of:
Alternating Dumbbell Hang Clean & Jerk (50/35)
Butterfly Sit-Ups
.
Part 2
3 x 2min amrap / 2min rest
5/4 Cal Assault Bike + 10 KBS (53/35)

.

Thursday January 27, 2022
Every 6:00 for 5 Rounds:

30/24/20 Calorie Row

15 Burpee over Rower 

15 Front Squats (135/95)
Row: Should take 1:30-2:00

Front Squats - Should be unbroken
.

Wednesday, January 26, 2022
Part 1 - 5 alternating sets of each:
DB Floor Presses x 10-15 reps
Weighted Crunches x 10-15 reps
L-hang x :30-45sec
.
3min work/rest x 1min max work at each station:
MB Clean
Cal Ski erg
Strict Pull-ups
-rest 2min-
Cal Ski erg

Strict Pull-ups
MB Clean
-rest 2min-
Strict Pull-ups
MB Clean
Cal Ski

 

-

Tuesday January 25, 2022
Part 1- 5x3 Tempo OHS (33X1)
.
Part 2 – EMOM 
3min work/rest x 1min max work at each station:
Power Snatch(75/55)
Cal Ski erg
DU’s
-rest 2min-
Cal Ski erg
DU’s
Power Snatch
-rest 2min-
DU’s
Power Snatch 
Cal Ski erg
.
Monday January 24, 2022
Part 1 - Build to a 5-rep Strict Press
Part 2 – Build to a 10-rep Deadlift
Part 3 – CrossFit Open 13.2
10 min amrap
 5 Shoulder to OH (115/75)
10 Deadlifts
15 Box Jumps / Step-ups (24/20)

.

Sunday, January 23, 2022
Partner WOD - 20min amrap
50cal Row
40 Wall Balls
30 TTB
20 Power Cleans (135/95)

 

Saturday January 22, 2022
EMOM x 25min
15/12 Decline Push-ups
12/9 Cal Assault Bike 
15/12 Rope Slams 
12/9 cal Ski erg
15/12 GHD Sit-ups
.
Friday January 21, 2022
Part 1 – :20 max reps / :20 rest x 6rds
Thrusters (95/65)
CTB Pull-Ups
Burpees Over the Bar
** pick a number of reps per movement that you can hold onto through all 6rds. **

.

Thursday January 20, 2022

Part 1 - 4rds for quality - rest as needed 

  • 50m Sandbag Carry (ahap)
  • 50m Farmer Walk / Waiters Carry(per side)
  • Pause Dips x 6 reps 
  • GHD Hip Extensions w/ SA Row x 6 reps per side
Part 2 - for time 2,4,6,8,10 (cap 10min)
Sandbag over Shoulder (150/100)
Box Step-overs (1x50/35)(24/20)

.

FWednesday January 19, 2022
Part 1 – Athletes Choice

  1. Pistil Squat Practice
  2. Build to a challenging complex of: Pausing Front Squat + 1-1/4 Front Squat + Front Squat
.
Part 2 – For time –
400m Row

15 Hang Squat Cleans (95/65)

300m Row

12 Hang Squat Cleans 

200m Row

9 Hang Squat Cleans
.

Tuesday January 18, 2022 
Part 1 –  15min Strict / Deficit HSPU Practice or to build to a 1-rep Strict Press
 .
Part 2 - 3rds x 2min work/ 3min rest
15/12 KBS (53/35)
15/12 cal Ski
Max KBS in remaining time

.
Monday January 17, 2022
MLK WOD (19:39 amrap)
19 Pull-ups
29 HRPU
39 Sit-ups
19 Burpee Plate to OH (45/35)
68 Plate Jumps

Sunday January 16 2022

3min work/3 min rest 
……...
Bar complex = 1 DL + 1HC + 1 PP
……...
Set 1 - 12 reps bar complex (95/65) + Max cal rowed
Set 2 - 20/15 Cal rowed + max reps complex
Set 3* - 10 reps bar complex + Max cal rowed
Set 4 - 20/15 Cal Rowed + max reps complex
Set 5* - 8 reps bar complex + Max cal rowed
Set 6 - 20/15 Cal rowed + max reps complex
……..
* add weight sets 3 and 5
M – 95/115/135 
W - 65/85/95
.
Saturday January 15 2022
Partners alternate 4-5 full rounds each
7/5 cal Bike

9 SADS (50/35)(35/20)
11 Deadlifts (185/125) (40% 1rm)
9 SADS
7/5 cal Bike

.

Friday January 14, 2022
.
Against a 20min clock:
Min 0-5: 50/40cal Ski Buy-in
Min 5-15: amrap of CrossFit Open 20.2
4 DB Thrusters (50/35)
6 TTB
24 DU’s
Min 15-20: 50/40cal Row Cash-out
** score is the amrap **
.

Thursday January 13, 2022
Part 1 – Build to a challenging:
Clean Pull + Clean + Hang Clean (cleans can be any style)
.
Part 2 – for time (cap 8min)
30/20/10 Wall Balls
15/10/5 Power Cleans (135/95)(60% P1)
 .
Wednesday January 12, 2022
Part 1 – 5x5 1 ½ Squats at 50-75% 1rm
.
Part 2 - E4MOM x 16min
15/12 cal Assault Bike
15 Kettlebell Swings (53/35)
3/2 Wall Walks
Scale KB up to 70/53 and WW’s to 5
 .

 

Tuesday January 11, 2022
Part 1 - 4-5rds for quality

  1. KB Windmills x 5/side
  2. KB Single-leg Deadlift x 5/side
  3. Strict Pull-ups w/ 2sec hold at top x 5reps
Part 2 – For time:
Row 100/200/300/400/500m
** Rest 1min after each

.

Monday January 10, 2022
Part 1 - E2MOM x 14min build:
Snatch Pull + Power Snatch + OHS + Snatch.
.
Part 2 - 5rds for time (cap 10min)
8 Ground to OH (95/65)
10 Bar Facing Burpees
.
Sunday January 9, 2022
.
Partner Deck of Cards Workout
Hearts – calories Rower
Diamonds – Renegade Row + Push-up (35/25)
Spades – Hang Squat Clean 
Clubs – L-Sit Press
Joker - 1min wall sit


Saturday January 8, 2022
E5MOM x 25min (5rds)
10/8 Burpee Box Jump-overs
10/8 cal Ski
10/8 KBS (70/53)
10/8 cal Bike

.
Friday January 7, 2022
Part 1 – 20min amrap
20min amrap
15/12 cal Row
12 Deadlifts (135/95)
9 CTB Pull-ups
6 Shoulder to OH
Rest 1min
.
Thursday January 6, 2022
Part 1 – EMOM x :30 max reps x 25 minutes
Minute 1: OHS (50% 1rm)
Minute 2: DU’s

Minute 3: L-Sit Hold
Minute 4: Cal Ski erg

Minute 5: Rest

Wednesday January 5, 2022
.
Part 1 - 1 Power Clean EMOM x 10min
.
Part 2 - For time (cap 12min)
500/400 Row
100/80 Air Squats to target (EMOM 3 Power Cleans 135/95)
Row 500/4
.

Tuesday January 4, 2022
Part 1 - 3rds for time:
50’ Overhead Walking Lunges (45/35 plate)
15/12/9 TTB
50’ Overhead Walking Lunges
15/12/9 HSPU’s
.

Monday January 3, 2022
Part 1 - Build to a 3-rep Box Squat
.
Part 2 – E:90 x 15min
Even – 6-10 Strict Pull-ups
Odd – 50’ Crab Walk
 

Sunday January 2, 2022
Partition Reps Between Partners
22 Calorie Bike/Ski
90 Wall Balls (20/14)
22 Calorie Bike/Ski
60 Plank to Push-up

22 Calorie Bike/Ski
30 Power Snatches (135/95)
22 Calorie Bike/Ski
.
Saturday January 1, 2022

New Years Day Class Times - 9a/10a
Welcome 2022 – :20sec work/:22sec rest x 5rds of:
Deadlifts (75/55)
Hang Power Cleans
Shoulder to OH
Hollow Hold
Plank Hold
Clean & Jerk
Rest (change weight)
** start lite and add weight each round **

Rx Men 75/95/115/125/135 Women 55/65/75/85/95
.

Friday December 31, 2021
In spirit of NY’s Eve today’s WOD will be in the 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 format.
....
Part 1 – For time:
10->1 DB Front Squats (40/25)
10->1 Burpee to a 6” target 
** Rest 50% of the time it took to do Part 1**

.
Part 2 – For time:
10->1 SADS (50/35)
10 ->1 Butterfly Sit-up
** Rest 50% of the time it took to do Part 2**
.

Thursday December 30, 2021 
Part 1 - Build to a challenging 2-rep Tempo Push-press (+/- 6sets)
--> 
3-1-X-1 tempo (3 sec negative
 / 1 second in front rack / 
Explode up
 / 1 second at the top
--> start lite (40%) and build
.
Part 2 – climb for 6min
1,2,3…HSPU or L-Sit Press
5/4 cal Ski erg / Bike
2,4,6…TTB ‘
** rest 3min **
Finish the round you lifter off on and go back down for time...
** score is total reps up the ladder **
.
Wednesday December 29, 2021 
Min 0-4: 50 KBS (53/35)
Min 4-8: 50/40cal Row
Min 8-20: amrap of: 6 Pull-ups + 8 Deadlifts (135/95) + 10 HRPU + 12 Hollow Rocks

 

Tuesday December 28, 2021
.
Part 1 
- Build to a challenging 3-rep Pause Front Squat (2sec pause both half-way down & at bottom)
 
Part 2 -
E7MOM x 4rds
20/16cal Row
50 DU’s
6 Hang Squat Cleans (135/95)
50 DU’s
20/16/cal Row
.

Monday December 27, 2021
Part 1 – Turkish Get-up practice - click here to view movement video
.
Part 2 – alternate movement for 4-5rds. Build in weight each round if possible.
Barbell Glute-Hip Bridges x 6-10 reps
Bent-over Barbell Row x 6-10 reps
Turkish Get-up x 1-2/side
.

Sunday December 26, 2021
Partners alternate 4 rds. each:
5 Devil’s Press (35/25)
10 Box Jumps Overs or Wtd. Step-ups (24/20)
15/12 Calorie Row
10 Box Jumps Overs or Wtd. Step-ups (24/20)
5 Devil’s Press
.

 

 

Friday December 24, 2021.
3rds x 3min amrap’s
Min 0-3: 5/4 cal Assault Bike/Ski erg + 5 Power Snatches (95/65)+ 5 Burpee Over Bar
-> 3min rest
Min 6-9: 5/4 cal Assault Bike/Ski erg + 4 Power Snatches (115/75) + 4 Burpee Over Bar
-> 3min rest
Min 9-12: 5/4 cal Assault Bike/Ski erg +3 Power Snatches (135/95) + 3 Burpee Over Bar
.
Thursday December 23, 2021
Part 1 - 4min work / 2min rest
24/20 cal rower
24/20 Wall Balls (20/14)
max KB Swings (53/44)
-2min rest-
24/20/16 Wall Balls
24/20/16 Swings
Max Cal Rower
-2min rest-
24/20/16 Swings
24/20/16 cal Rower
max Wall Balls
.
Wednesday December 22, 2021
Part 1 - Two rounds through the entire series. Rest 2min between sets. Use a band for assistance for 10 or more reps; add weight if you have 15+ reps

  1. Wide-grip pull-up for max reps
  2. Chin-up grip pull-up max reps
  3. Neutral-grip pull-ups for max reps
Part 2 3-4 rds.
  1. GHD MB Sit-ups x 10-15 reps
  2. Reverse Snow Angels x 10-15 reps
  3. Dips x 8-12 (Rings/Matador/Paralettes)

Still needing a gift for that special CrossFitter in your life…

Here are some ideas of what you can still likely get before the Holiday…

Weightlifting Shoes (aka ‘Lifters’) - Lifters increases ankle ROM allowing the athlete to descend deeper into a squat and help create maximal force during your squats, clean & jerk, snatch, etc.  The raised heel allows you to hit maximal depth while keeping your whole foot in contact with the floor promoting balance and stability at the bottom of your squat.  If someone has trouble with squatting, keeping the bar in a good rack position or doing overhead movements – lifters will help.  They usually run $100-200.  The most common brands are Reebok Legacy II, Adidas Adipower 4, Nike Romaloes II, NoBulls and Innov-8.  Check Rogue Fitness, Nobull and amazon for rush shipping.

Jumpropes - Having your own rope can be a game changer as often the shape the handles and the weight of the rope will have a great impact on how well you spin the rope. At the gym we have Rx Smartgear ropes, but Rogue and RPM also make popular models.  You’ll need to do a little homework here when picking your rope as there are many variations. You can spend anywhere from $30-150 for a rope.

ROMWOD Subscription - For the athlete who’s always complaining that they need to work on their mobility, a ROMWOD subscription is the perfect gift. With new mobility routines released daily, plus a massive library of thousands of routines that they can search based on their mobility issues, the athlete in your life will be swole and flexy in no time.  Cost is $13.95/mo.  https://romwod.com

 

CFSD Gift Certificates – which can be used for Private session(s) with a CFSD coach for a current athlete, intro sessions for a new athlete or a CFSD membership package or even apparel/swag.  With the wide variety of skills CrossFitters need, everyone could benefit from some personalized attention on improving them.  Gift certificates in any quantity or denomination are available for the current CrossFitter or the person that hasn’t yet started.

LED Interval Countdown Clocks – You won’t always have time to make it to CFSD for a workout, so investing in a good gym timer allows you to do some workouts with intensity on your own without fiddling with a watch or dealing with your phone when you’re out of breath. They come in various sizes with one’s small enough to fit in a pocket.  We use GymNext at CFSD as it syncs to an app and is super easy to use.  Other popular brands are TImebirds and this one on Amazon.

Gift Certificates – Not sure what size someone needs or exactly what they’ll want? Most of the companies we listed above offer online digital gift cards which can be bought right up to the last-minute.  CrossFitters tend to love CrossFit stuff – so you can’t miss with a gift card.


Tuesday December 21, 2021
Part 1 – Build to a heavy 3-rep Sumo Deadlift
5/5/4/4/3/3
.
Part 2 for time
10/8/6/4/2 Wall Walks
4/8/12/16/20 Deadlifts (185/125)(50% Part 1)
(scale wall walks to 5/4/3/2/1)
.
Sunday December 19, 2021
Partner WOD
Alternate complete rounds for 24min
7/5 cal Bike / Ski
5 Rt-arm DB H Cln & Jk
10 Wall Balls
5 Rt-arm DB H Cln & Jk
7/5 cal Bike / Ski


Saturday December 18, 2021

50/40 cal row
40 Plate to OH (45/35)
30 Weighted Lunges
20 Weighted Crunches
10 Sandbag over Shoulder (150/100)
* Rest 2min *
10 Sandbag over Shoulder (150/100)
20 Weighted Crunches
30 Weighted Lunges
40 Plate to OH (45/35)
50/40 cal row
.

Friday December 17, 2021
.
EMOM x 10min
Even – 10 Barbell Step-ups (95/65)(24/20)
Odd – 6 Burpee CTB Pullups
*rest 2 minutes *
EMOM x 10min
Even - 10 Box Jump overs 
Odd - 6 Power Clean & Jk 
.
Thursday December 16, 2021
4 rounds
 for time
15/12 cal assault bike

10 DB Front Squats (50/35)

400m Run

Rest 2min between rounds
.
Wednesday December 15, 2021
Part 1 – Build to a challenging Snatch + Hang Snatch
.
Part 2 – 3rds for time:
11 TTB/K2C
22/18 cal Ski erg
11 TTB/K2C
** rest 2min **
.
Tuesday December 14, 2021
Part 1 - HSPU progressions
.
Part 2 - Benchmark ‘Diane’
21/15/9 (225/155)
Deadlift
HSPU

 

Monday December 13, 2021
.
Part 1 - 4rds x 8-reps Bench Press(205/125)(70% 1rm)
*after each round 100’ kb rack carry + 100’ farmer carry(70/53)

.
Part 2 - 6rds for max meters
Row 1:20 / Rest :40

.

Sunday December 12, 2021
FFTF Partner WOD#2
40 Thrusters(95/65)
30 Pull-ups
20 Burpee Over Bar
10 OHS
20 Burpee Over Bar
30 Pull-ups
40 Thrusters
.

Saturday December 11, 2021 

Part 1 – 3x 10 Speed Squats @ 40-60%
.
Part 2 - 3rds x 2min work/rest
10/8 cal Bike + 20 KBS (70/53) +
max cal cal bike in remaining time


Friday December 10, 2021

In 20min row for max meters
 -

E2MOM incl. min 0:00 perform 1rd. of the ‘Chief’
3 Power Cleans (135/95) + 6 HRPU + 9 Air Squats
 
Thursday December 9, 2021
Part 1:  4min work / 2min rest
20/16 cal Ski erg + 20 Wall Balls + 20 TTB
+ max cal Ski in remaining time
-2min rest-
20 Wall Balls + 20 TTB + 20/16 cal Ski erg
+ max Wall Balls in remaining time
-2min rest-
20 TTB + 20/16 cal Ski erg + 20 Wall Balls
+ max TTB in remaining time
.
Wednesday December 8, 2021
4rds for time:
9 Deadlifts + 9 Burpees (135/95)
7 Hang Cleans + 7 Burpees
5 Shoulder to Overhead + 5 Burpees
3 OHS + 3 Burpees
.

Tuesday December 7, 2021
Every 8:00 for 4 Sets:
21/18 Calorie Row
15 Box Jumps
12 Kipping Pull-Ups
9 Front Squats (135/95)

Monday December 6, 2021
Part 1 – Build to a 1rm Strict Press and then a 1rm Push Press

.
Part 2 –  For Time:
50 DU’s + 25 KBS (53/35)
40 DU’s + 20 KBS
30 DU’s + 15 KBS
20 DU’s + 10 KBS
10 DU’s + 5 KBS
.
Sunday December 5, 2021
Alternate with a partner 3min amrap /3min off x 4rds each
9/7 cal Ski erg
12 burpee over bar
15 Deadlifts (155/105)
max cal Ski erg in remaining time
** score is total cal in remaining time on the Ski erg 
.
Saturday December 4, 2021
Partner WOD
70cal Row + 60 SADS + 50 Step-overs + 40 HRPU
60cal Row + 50 SADS + 40 Step-overs + 30 HRPU 
50cal Row + 40 SADS + 30 Step-overs + 20 HRPU
.
Friday December 3, 2021
EMOM x :40 cal /reps x 6rds
Min 1 – 20/15 GHD Sit-ups
Min 2 – max cal Ski Erg
Min 3 – max cal Assault Bike 
Min 4 – max cal Rower
Min 5 – Rest
.
Thursday December 2, 2021
Part 1 – Back Squats
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2@ 90%
.
Part 2for time:
10/8/6/4/2 DB Man-makers (35/25)
250m Run
.
Wednesday December 1, 2021
For time:
50 Wall Ball’s + 15/12cal Bike/Ski
40 KBS + 15/12cal Bike/Ski
30 TTB + 15/12cal Bike/Ski
20 HSPU + 15/12cal Bike/Ski
10 Cleans (185/125)


Tuesday November 30, 2021

Part 1 - E2MOM x 16min (8sets)
Athletes Choice
Snatch Pull + Power Snatch + OHS + Snatch
Clean Pull + Power Clean + Front Squat + Clean
.
Part 2 – 8min amrap of:
1,2,3,etc…Hang Power Snatches/Clean (95/65)
2,4,6,etc…Burpee Over Bar

.

Monday November 29, 2021
Part 1 – alternate 5rds for quality:
a) L-sit Presses x 3-5 each Rt/Lt/Both
b) Weighted Strict Pull-ups x 5-10 reps
c) Floor Leg Raises x 10-20 reps
.
Part 2 - 
a) Row 80/70 calories for time
**Rest 5 minutes**
b) Row for max calories in the time it took to row 80/70 calories
.

Sunday November 28, 2021
Partners split work as needed
60 Deadlifts (95/65) + 60 DU’s
50 Shoulder to Overhead + 50 DU’s
40 Back Squats + 40 DU’s
30 Power Snatches + 30 DU’s
40 Back Squats + 40 DU’s
50 Shoulder to OH + 50 DU’s
60 Deadlifts + 60 DU’s
Accumulate 3min in a handstand hold or plank hold (or perform a 200’ handstand walk)
 

Saturday November 27, 2021
5rds for time:
15 Front Squats (75/55)
12 SADS (50/35)
9 cal Bike/Ski
*rest 1min
.
Friday November 26, 2021
‘Thanksgiving Leftovers’
For time
10 HSPU
20 TTB/K2C
30 Box Jumps
40/32cal Row
50 Air Squats to Target
40/32cal Row
30 Box Jumps
20 TTB/K2C
10 HSPU


Thursday
November 25, 2021

“Thanksgiving with the Girls”
"Fran's" House
15 Thrusters (95/65)
Then…
"Helen's" House
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
Then…
"Grace & Isabel's" House
20 Ground-To-Overheads (95/65)
Then…
"Nancy's" House
400m Run
15 Overhead Squats (95/65)
Then…
Karens House”
30 Wall Balls

.

Wednesday November 24, 2021

‘Pick Your Poison’
Pick one of the following:
For time(cap 16min)
20 Rounds: 1 Devil Press + 2 DB Thrusters + 3 Burpee Box Jumps
10 Rounds: 2 Devil Press + 4 DB Thrusters + 6 Burpee Box Jumps
5 Rounds: 4 Devil Press + 8 DB Thrusters + 12 Burpee Box Jumps
.
Tuesday November 23, 2021
Part 1 – 4 Alternating Sets of:
Weighted Curtsy Lunges x 6-8/side
KB Windmills x 6-8/side
GHD Hip Extension w/ SA alt. DB Row x 6-8/side
.
Part 2 – ‘Annie’ – 50/40/30/20/10
DU’s
Abmat Situps
.

Monday November 22, 2021
Part 1 – build to a challenging:
Deadlift + Hang Power Clean + Shoulder to Overhead
.
Part 2 - For Time
10cal Bike/Ski + 20 Shoulder to OH (95/65)(50-60% Part 1)
10cal Bike/Ski + 20 Hang Power Cleans
10cal Bike/Ski + 20 Deadlifts
10cal Bike/Ski 
.
Sunday November 21, 2021
Parter WOD - split work as needed
For time:
100/80Wall Balls
*rest 1min*
75/60 Row
*rest 1min*
50/40 Burpee over Rower
*rest 1min*
25/20 Devil Presses (35/25)
.
Saturday November 20, 2021
For time:
Fran Gone Bad - 5rds for max reps of:
1min Thrusters (75/55)
1min Pull-ups
1min Push-ups
Rest 1min
.

Friday November 19, 2021
:30on/:20 off x 6rds
Cal Ski erg
GHD Sit-ups
Cal Air Bike
Strict K2C
Double Unders
** goal here is to do strong / steady work across all 6rds. Pick a number of calories / reps and see if you can stick with it.
.

Thursday November 18, 2021
'Nancy'
5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65
.
Wednesday November 17, 2021
Min 0-5:  30 Touch-n-Go Power Cleans*(135/95)
Min 5-10: 30 Shoulder to OH*
Min 10-15:  60/50cal Row
Min 15-20:  amrap of:  4 SDHP + 8 Goblet Squats + 12 KBS (70/53)
* target doing work in 3 or less sets.
.
Tuesday November 16, 2021
E6MOM x 24min
10/8 Front Squats (135/95)
10/8 CTB Pull-ups
10/8 cal. Bike
10/8 Burpee Box Jump Overs
.
Monday November 15, 2021 
Part 1 - 5rds – pause/contract at top/bottom of all movements. Increase load each round.
Single-leg Glute-hip Bridges (6-10/leg)
Alt. Bicep Curls (6-10/arm)
Single-arm DB Row (6-10/arm)
Dips (6-10)
.
Part 2 – 3rds x 2min work/rest
15/12cal Ski +
15/12 Anchored Leg Raises +
Max cal Ski in remaining time
.

Sunday November 14, 2021

Hero WOD - 'Coffland'
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
.
The “Coffland” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, November 13, 2017 (171113).
.
For Time: (no cap)
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups

* this workout will be offered both as a solo workout or a partner workout splitting the work as needed.
* athletes unable to complete the hang may choose to a bodyweight hold with a barbell or kb's or to hold a plank for the time.  Athletes that cannot run may substitute an equivalent distance utilizing a rower, bike or ski erg.
.
Saturday November 13, 2021
‘Holleyman’
Thirty rounds of:
•5 Wall balls 20/14
•3 Handstand push-ups
•1 Power clean(225/155)

* May be done solo or with a partner

.

Friday November 12, 2021
For time
a) Row 100/80 cal - EMOM including 0:00 perform 5 CTB Pull-ups
**Rest 4min**
b) Bike 75/60 cal – EMOM including 0:00 perform 5 Hang Power Snatches (115/75)
.
** 10min cap on each - scale pull-ups and Hang Snatch accordingly to finish in under the cap
.
Thursday November 11, 2021
Part 1 – Build to a challenging Hang Power Clean
.
Part 2 - Veterans Day WOD
11min AMRAP
11 Power Cleans (135/95) (60% Part 1)
11 TTB
19 Deadlifts
18 Wall Balls

.

Wednesday November 10, 2021
Part 1 - Build to a challenging Strict Press + Push Press + Push Jerk
 
Part 2 3min on/off - Repeat A/B twice each
.
A – in 3min
20/16 cal Ski erg + 20 alt. SADS (50/35)
max DU’s in remaining time
**rest 3min**
B – in 3min
20/16 cal Rower + 20 DB Push Presses (10/arm)
max DU’s in remaining time
** scale cal/reps so that you have time left for DU’s 
.
Tuesday November 9, 2021

Part 1 - Grip Strength Drills / Pull-up Progressions
Perform one set with a pronated grip (pull-up) and the other with a supinated grip (chin-up)
2 x :20s bar hang
2 x :10s flex hang (hold at the top)
2 x 3-5 negative pull-ups (lower down slowly)
2 x 4-10 strict pull-ups
⁃ Those who don’t have pull-ups should use a spotter for assistance
⁃ Those who have high quantity pull-ups can use a weighted vest
 .
Part 2 - for time:
12/9/6/3 sandbag to chest (150/100)
250m Run
.
Monday November 8, 2021

.
Part 1 – Pause Deadlifts 5/5/4/4/3
(Pause 2-3 sec at mid-shin both directions.)
.
Part 2 – for max reps
2min calories bike
2min KBS (53/35)
2min air squats to target
2min KBS
2min calories bike 
 

Sunday November 7, 2021
Partner WOD
90/60/30
Double DB Grd to OH (35/25)
Cal Rower
DB Front Squats
Weighted V-crunch (1 DB)

.
Saturday November 6, 2021
Part 1 - (4) sets for max reps of:
60 seconds Ski Erg (for calories)
60 seconds Burpees
60 seconds Box Jumps (24/20)
Rest 60 seconds
.
Part 2 – 8min Tabata Core
.

Friday November 5, 2021
Part 1 – Build to a 5-rep Bench Press
.
Part 2 3min work/3min rest x 4rds for max reps
Rd 1/2 – 300/250m Row + max unbroken bench press (65% Part 1)
Rd 3/4 – Max unbroken bench press + max cal row
.
Thursday  November 4, 2021
Part 1- TTB / Toes to Rings Practice
.
Part 2 4rds for time
11 TTB
4 Wall Walks
350m Run
.
Wednesday November 3, 2021

Part 1 – Build to a challenging pause back squat, 1-1/4 back squat, squat
.
Part 2 – in 8min...
1,2,3, etc...Power Clean (165/115)
30 DU’s

Tuesday November 2, 2021
Part 1 Build to a 1-rep max Push Press
.
Part 2- E5MOM x 20min (4 sets)
21/18cal Row
15 Pull-ups
9 Shoulder to OH (135/95)
.
Monday November 1, 2021

.
Part 1 – EMOM x 10min
Odd - 12-15 Kettlebell Swings (70/53)
Even - 6-8 Box Jumps (30/24)
...
Part 2 -EMOM x 10min
Even – 12-15 OHS (75/55)
Odd – 6-8 burpee over bar
 
Part 3 - E3MOM x 15min
:30 max cal Assault Bike
.
Saturday October 30, 2021
Min 1-10: “Death by…” 
Min 1 – 1 K2E/K2C + 1 Hang Power Clean (96/65) 
Min 2 – 2 K2E/K2C + 2 Hang Power Clean 
Continue with this pattern, adding 1 rep to each movement every round until the prescribed work cannot be completed in 1 minute.
.

Min 11-20: ‘Death by…”
Min 1 – 1 Push Press (95/65) + 1 KBS (53/35)
Min 2 – 2 Push Press  + 2 KBS
.
Continue with this pattern, adding 1 rep to each movement every round until the prescribed work cannot be completed in 1 minute.
 .
Friday October 29, 2021
"Fran-kenchipper" – 10:31min amrap
5 Pull-ups
5 Thrusters (95/65)
10 HRPU
5 Pull-ups
15 Air Squats
.
Thursday October 28, 2021
‘Run For Your Life’
20min amrap:
400m Run
10 Power Snatches (135/95)
31 WB’s
.
Wednesday October 27, 2021
.
E6MOM x 24min
20/16cal Ski
10 Deadlifts (225/155)
10 Box Jump Overs (24/20)
20/16cal Bike
.
Tuesday October 26, 2021
Part 1 – 5rds for time:
15/12cal Rower
10 HSPU
5 Squat Cleans (135/95)
Rest 1min
.
Monday October 25, 2021
 
Part 1 – EMOM x 20min
Min 1 – Seated Barbell L-Press (45/35)
Min 2 - Barbell Jump Squats
Min 3 - Dips (Matador/Paralettes)
Min 4 – Hanging L-Sit Holds
.
Part 2 – 4rds for quality. Rest as needed
50m OH KB/DB Carry + 50m Rack Carry + 50m Farmers Carry (ahap)
.

Sunday October 24, 2021
Alvarez Memorial WOD
.
For Time
Buy-In: 20 calorie Assault Bike
.
Then, 11 Rounds of:
1 Sandbag Over Shoulder (150/100 lb)
3 Sandbag Front Squats (150/100 lb)
6 Sandbag Over Bag Facing Burpees
1x 30 foot Sandbag Burden Carry (150/100 lb)
.
Cash-Out: 68 Burpees Over the Bag
.

Saturday October 23, 2021
.
Partners alternate full rounds for 30min. Target is 4-5 each
10/8 cal Bike / Ski
10 Right-arm DB Thrusters (50/35)
10 alt. SADS
10 Left-arm DB Thrusters (50/35)
10/8 cal Bike / Ski 

.
Friday October 22, 2021
Part 1 - E5MOM x 3min work/2min rest x 30min

a) 40/32cal Row + max WB’s(20/14)
b) 400m Run + max KBS (53/35)
**Repeat a/b 3x each – score is total KBS+WB’s

 

Thursday October 21, 2021
Part 1 – Build to a…
a)  5x5 Front Squat (40-80% 1rm) 
b)  4x10-rep Deadlift (40-70%) 
.
For time (cap 9min)
10 CTB Pull-Ups
20 Deadlifts (155/105)
20 TTB/K2C
20 Front Squats
10 CTB Pull-ups
.
Wednesday October 20, 2021

Part 1 – Build to a challenging Snatch + Hang Snatch
...
Part 2 – For time
10 Power Snatch (70% P1)
30/24 Box Jumps (24/20)
10 Power Snatch  
20/16 Burpees
10 Power Snatch  
10/8 Burpee Box Jumps

.

Tuesday October 19, 2021
Part 1 - EMOM x :30max reps x 25min
Min 1 – Hang Clean & Jerk (95/65)
Min 2 – GHD Sit-ups
Min 3 – Barbell Step-ups
Min 4 – cal Ski erg
Min 5 - Rest
.
Part 2 – Benchmark WOD – ‘Tosh’
For Time
200m Run
Rest (same time as previous run)
400m Run
Rest (same time as previous run)
600m Run

Monday October 18, 2021
Part 1 – Build to a challenging 3-rep Snatch Balance
.
Part 2 - EMOM x :30max reps x 20min
OHS (60% Part 1)
DU’s
Wall Walks
Cal Assault Bike
.

Sunday October 17, 2021
Partner WOD
For time: 24min amrap – share work as needed.
60cal Row + 40 MB Cleans + 20 MB Sit-ups
.
Saturday October 16, 2021
.
Part 1 - Box Squats- 5/5/4/4/3
.
Part 2- 2mon on/off x 16min
Min 0-2: 20 Plate to OH + max cal Assault Bike
Min 4-6: 20 Wtd. Reverse Lunges  + max cal Ski Erg
Min 8-10: 20/16cal Bike + max Plate to OH
Min 12-14:  20/16cal Ski + max Reverse Lunges

.
Friday October 15, 2021
Part 1- Kipping and Bar MU progressions
.
Part 2 – For time(cap 20min)
15/12/9Deadlifts (135/95)
Pull-ups
 into…
12/9/6 Front Squats
CTB Pull-ups
 into…
9/6/3 Shoulder-to-Overhead
Bar Muscle-ups
.
Scale bar MU’s to PU + Dip
.
Thursday October 14, 2021
Part 1 – Complete 4-5rds of each movement
a) DB Bench Press x 12 reps
b) Wtd. Sit-ups x 12 reps
c) SA Ring Row x 6/arm
.
Part 2 – E4MOM x 16min
400/325m Row – each for time
.
Wednesday October 13, 2021
Part 1 – Build over 10 rds. to a challenging Clean & Jerk
EMOM x 5rds and then E:90 x 5rds
.
Part 2 - WODapalooza '21  For Time (12min cap)
10 -> 1 TTB/K2C
10 -> 1 Devil Press (50/35)(40/25)(35/20)
.
Tuesday October 12, 2021
Min 0-8 - amrap of:
8 Burpee Box Jump Overs (24/20)
8 Hang Power Snatches (95/65)
8 Thrusters
** Rest 2min **
Min 10-16 - amrap of:
6 Burpee Box Jump Overs
6 Hang Power Snatches
6 Thrusters
** Rest 2min **
Min 18-22 - amrap of:
4 Burpee Box Jump Overs
4 Hang Power Snatches
4 Thrusters
Rx+ 115/80 – Scaled 75/55
.

Monday October 11, 2021
Part 1 - WODapalooza '21 Qualifier
18 minutes....
10, 20, 30… Calorie Row
10, 20, 30… Wall Balls (20/14)
10, 20, 30… Single DB Step-overs (50/35)
90 DU’s
.
Part 2 – Tabata x 5rds
handstand hold 
plank hold
side plank hold (each side)

Sunday October 10, 2021
Partners will alternate :20sec on/off x 5rds per movement.er movement. Increase weight each round.
Deadlift (75/55)
Hang Power Clean
HRPU
Push Press
Hollow Rocks
G2OH
Saturday October 9, 2021
For time: partners split work
60cal Row + 50 KBS + 40 Goblet Squats + 30 KB SDHP
50cal Row + 40 KBS+ 30 Goblet Squats + 20 SDHP
40cal Row + 30 KBS + 20 Goblet Squats + 10 SDHP

 


Friday October 8, 2021

Hero WOD – ‘Artie’ - Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters (95/95)

Thursday October 7, 2021

For time:
600m Run
3rds of:
10 Shoulder to OH (155/105)
20 Box Jumps(24/20)
30 SADS (50/35)
600m Run


Wednesday October 5, 2021

.
Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups

Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

.

Tuesday October 5, 2021
Part 1 – build to a 3,5 or 7 Back Squat
.
Part 2 – E4MOM x 16min
21/16cal Assault Bike
21 KB Swings(53/35)

Monday October 4, 2021

.
Part 1 - 3 x 5min rounds
10 Power Cleans (135/95)
100 DU’s
10 Power Cleans
max cal row in remaining time
*rest 3min*
.

Sunday October 3, 2021
Partners alternate each minute:
Min 0-10: – EMOM perform 5 CTB Pull-ups then max calorie row
Min 11-21– EMOM 5 TTB/K2C then max cal Ski erg
Min 22-27:  max Burpee over partner (share as needed)


Saturday October 2, 2021
.
Part 1 - for time:
200m Run + 21/15/9 DB Deadlifts (50/35)
* Rest 2 minutes *
200m Run + 15/12/9 DB Shoulder to OH 
* Rest 2minutes *
200m Run + 12/9/6 DB Hang Squat Cleans

.
Friday October 1, 2021
Part 1 -  5x3 Tempo Front Squats (3sec down / 3sec pause)
.
Part 2 – for time
20 GHD Sit-ups + 400m Run
30 TTB/K2C + 400m Run
40 Hollow Rocks + 400m Run
50 Butterfly Ab-mat Sit-ups + 400m Run

.

Friday October 1, 2021

Part 1 -  5x3 Tempo Front Squats (3sec down / 3sec pause)

.

Part 2 – for time

20 GHD Sit-ups + 400m Run

30 TTB/K2C + 400m Run
40 Hollow Rocks + 400m Run
50 Butterfly Ab-mat Sit-ups + 400m Run

Thursday September 30, 2021
.
Part 1 – Turkish Get-up Practice
.
Part 2 – 20min amrap
5 HSPU’s
10 Alt. Pistols/Lateral Step-downs
15/12 cal Rower
 .

Wednesday September 29, 2021
Part 1 – Build to a Hang Power Clean and Power Snatch for Part 2
.
Part 2 – 5rds for time:
5 Hang Power Cleans (M 75/95/115/125/135)(W 55/75/85/95/105)
5 Burpee Box Jumps (24/20)
5 Power Snatches
5 Burpee Box Jumps
** increase weight each round or in rds. 1/3/5
.

Tuesday September 28, 2021
.
Part 1 - Build to a 1-rep Strict Press
.
Part 2 - Repeat A/B – 2x each. Rest 3min in between each 
A – in 3min
20/16 cal Ski erg
20 alt. SADS (50/35)
max L-Hang or Bar Hang in remaining time
.
B – in 3min
20/16 cal Bike
20 SA DB Push Presses (10/arm)
max HS Hold or Plank Hold in remaining time
.
Monday September 27, 2021
.
Part 1 - EMOM x 20min
:30sec max Pause OHS
:30sec Strict Pull-ups
:30sec Hollow to arch drill
:30sec DU’s / SU’s
.
Part 2 – Tabata x 8min
K2E Mountain Climbers
Hollow Rocks
Up/Downs
V-up
.
Sunday September 26, 2021
Partners alternate full rounds for 30min (target is 4-5 rds)
5 Devil Presses (35/25)
10 DB Step-up’s  
100m Run
10 DB Step-up’s  
5 Devil Presses (35/25)
.
Saturday September 25, 2021
Partner WOD –
In teams of 3 row until 5000m is accumulated. 
1 partner rows for max meters while the other partner does and amrap of:  10 DB Thrusters (35/25) + 10 Renegade Rows + 10 DB Thrusters and the 3rd partner rest. Switch when the partner doing the thrusters is done.
.
Friday September 24, 2021
.
E6MOM x 24min
9/7 cal Ski
9 Deadlifts (225/155)
9 Box Jump Overs
9 Deadlifts
9/7 cal Ski

 

Thursday September 23, 2021
For time:
60 cal Row
50 Wall Ball’s
40 HRPU
50 cal Row
40 Wall Ball’s
30 HRPU
30cal Row
40 Wall Ball’s
20 HRPU
.

Wednesday September 22, 2021
Part 1 - – 3 x 5min amrap’s
Min 0-5: 5/4 cal Assault Bike/Ski erg + 5 Power Snatch (95/65) + 5 TTB/K2C
(3min rest)
Min 10-15: 5/4 cal Assault Bike/Ski erg + 4 Power Snatch  (115/75) + 5 TTB/K2C
(3min rest)
Min 15-20: 5/4 cal Assault Bike/Ski erg +3 Power Snatch (135/95) + 5 TTB/K2C

 

Tuesday September 14, 2021
15min to establish your heaviest complex of: 
3 Deadlifts
2 Hang Cleans (any style)
1 Shoulder to OH
.
For time (cap 12min)
Shoulder to Overhead (155/105)(70% Part 1)
10 Power Cleans
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
Shoulder to Overhead
.
Monday September 20, 2021

Part 1 - E2MOM x 24min
a) :45 heavy double overhand deadlift hold
b) :45 max sandbag to shoulder (150/100)
c) :45 Ring Support hold (top)
.
Part 2 - EMOM x 10min
125/100m Row Sprint
.
Sunday September 19, 2021
.
Partners alternate movements EMOM x 30min (6rds)
20 Wall Balls
20 GHD Sit-ups
20 TTB/K2C
250/200m Run
20 Weighted DB Step-ups (50/35)
.
Rx athletes can scale up the reps to fill the minute - Scaled athlete should scale down as needed.

Saturday September 18, 20215
Class Times 8/9
CFSD Strongman 10-11:15
Open Gym 11:15-12
.
Part 1 - Back Squats  3 x 10 at 50-70% 
.
Part 2 -4rds
8/6 cal Bike/Ski 
15 Front Squats (75/55)
12 SADS (50/35)
9cal Ski / Bike
*rest 1min

Friday September 17, 2021
.
Min 0-4: 50 KBS (53/35)
Min 4-8: 40/32 cal Row
Min 8-12: 30/24  Box Jumps
Min 12-20: amrap of: 4 HSPU’s + 8 Deadlifts (135/95) + 12 Ab-mat Sit-ups
.
Thursday September 16, 2021
.
Part 1 - EMOM x 10min build to a heavy Hang Clean (any style).  Start at 50-60% 1rm and make small jumps
.
Part 2 - 2min work / 2min rest x 3rds
12/10 cal Assault Bike
12/10 Alt. DB HC+Jk(50/35)
max DU’s in remaining time
.

Wednesday September 15, 2021
.
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 730p
.
Part 1 - Grip Strength Drills / Pull-up Progressions 
Perform one set with a pronated grip (pull-up) and the other with a supinated grip (chin-up)
2 x :20s bar hang 
2 x :10s flex hang (hold at the top)
2 x 3-5 negative pull-ups (lower down slowly)
2 x 4-10 strict pull-ups
Those who don’t have pull-ups should use a spotter for assistance -  Those who have high quantity pull-ups can use a weighted vest
.
Part 2 – for max reps
2min calories ski erg
2min HRPU
2min Air Squats
2min Burpee pulls-ups
1min air squats
1min HRPU
1min calories ski erg
.

Tuesday September 14, 2021
Min 0-5:  30 OHS (135/95)
Min 5-10:  600m Run
Min 10-15:  30 Power Snatches
Min 15-20:  60/50 cal Row 
.
Monday September 13, 2021
Part 1- EMOM x 20min
Min 1 - :30 max Strict Press (65/45**)
Min 2 - :30 max Sumo Deadlift High Pull
Min 3 - :30 max Front Squats
Min 4 – rest / change weight
** start lite and build weight each round if form allows)
.
Part 2 - FFTF '21 Finals Event 9 (camp 7min)
For time (8min cap)
22 cal bike
22 SA DB Thrusters (50/35)
22 TTB / K2C
22 Wall Balls (20/14)
22 BJO (24/20)

.

Sunday September 12, 2021
.
Class Times – 8/9a
CrossFIt Kids – 10a
.
This workout is dedicated to honor the 343 FDNY firefighters that gave their on 9/11.  We are going to do give each athlete the option of doing this as an individual workout or as a partner WOD.  Partners will split the 100 reps of each barbell movement, but both have 43 burpees @ the end.  One partner works while other rests.  Immediately following the completion of the ‘343 WOD individuals will start accruing calories towards Part 2.  Share the work as needed.  There is no time cap for either workout. Classes may stay past the end of the class to ensure that the work in both Part 1 and Part 2 are completed.

Part 1 - ‘343’ Hero WOD 
100 Deadlifts (135/95)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45)
43 Burpees
.
Part 2 immediately uponiog completion of the 343 WOD, athletes will work together to accrue 343 Calories on the Assault Bike (as a class)
.
Saturday September 11, 2021
Class Time - 8/9a
Olympic Lifting - 10a
.
9/11 Remembrance WOD
2001 Run 
Followed by:
9m11s amrap of:
9 Deadlifts  175/125
11 TTB / K2C
2021m Row
** this workout may be shared with a partner 

.
Friday September 10, 2021
Part 1 – Build to a challenging Snatch Pull + Hang Power Snatch + Hang Snatch
...
Part 2 – For time
12 Power Snatch  (70% P1)
21 Box Jumps (24/20)
9 Power Snatch  
15 Burpees
6 Power Snatch  
9 Burpee Box Jump Overs

Thursday September 9, 2021

Against a running clock:
Min 0-3: Row for calories
Min 5-8: amrap of: 12 KB Swings (53/35) + 6 WB’s
Min 10-13: Row for calories
Min 15-19: amrap of: 12 WB’s + 6 KB Swings
.
Part 2 – Tabata x 8min
Plank hold
Side Plank
Hollow Hold
Side Plank
.

September 8, 2021
.
Part 1 - Build to a 2-rep push press
.
EMOM x :30max reps x 20min
Min 1 – Front Rack Lunges (95/65)
Min 2 – NTW HS Hold
Min 3 - RDL’s
Min 4 - DU’s
.

Tuesday September 7, 2021
Part 1 – Back Squats x 6sets
Sets 1-3: 3reps @ 60-70%
Sets 4-6: 2 reps @ 70+%
**1st rep - 2sec pause at parallel
.
Part 2 – For time:
500/400/300/200/100m Ski erg
Rest = work
.

Monday September 6, 2021 (Labor Day)
Holiday Schedule - 830a/930a (not other classes today)
.
‘Hot Shots 19’ - 6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400 meter Run
.
Scaling - This Hero WOD is long and high volume. Reduce the load and/or reps and to keep this workout under 30-35 minutes.

Scale to 5 rounds for time of:
20 squats
12-15 power cleans (pick load)
7 ring rows / jumping pull-ups
Run/ Row 300/250m
.

Sunday September 5, 2021
 
Partner WOD
Min 0-6: max Cal on Rower
Min 6-11: max Shoulder to OH (115/75)
Min 11-15: max Abmat Sit-ups
Min 15-18: max HRPU

Saturday September 4, 2021
.
For time (cap 24min)
75 Wall Balls (20/14) – EMOM perform 5 KBS
into...
75 KBS (53/35) – EMOM perform 5 SADS
into...
75 SADS (50/35) - EMOM 5 Wall Balls
.
Rx (WB 20/14)(SADS 50/35)(KB 53/35)
**scale reps to 60-70**
*Rx+ move up to a heavier WB*
.
Friday September 3, 2021
 
Part 1 – EMOM x 10min build to a challenging Clean Pull + Clean (any style)
.
Part 2 – EMOM x :30 max work x 20min. Target 8-12reps
Min 1 - Power Cleans (155/105)(65% Part 1)
Min 2 – TTB/K2C
Min 3 – Calories on Assault Bike
Min 4 – rest
.
Thursday September 2, 2021
.
E6MOM x 30min
24/21/18/15cal Row
+ 15 DB Thrusters (50/35)
+ 9 CTB Pull-ups
.
Scale calories/weight so that you finish the 1st round in +/- 3min.  Row should be 1:15-1:30 / Thrusters should be unbroken or 2 sets / scale pull-ups as needed. Each set is for time. Score is total time of all 5rds.
.
Wednesday September 1, 2021
Part 1 – 5/5/4/4/3 Front Squat / Back Squat Combo
.
Part 2 – :30 on / :20 off x 5rds
Calories on Bike
Hollow Rocks
Calories on Ski erg
DU’s
.

Tuesday August 31, 2021

.
Part 1 – 5rds for time
400m Run
21 HRPU
15 Box Jumps (24/20)
9 Devil Presses (35/25)
.
Monday August 30 , 2021
Part 1: Alternate movements. Build each set.
a) 10/8/7/6/5 Barbell Row - Superset with 10 Barbell 
b) 100’/arm Farmer Walk / Waiters Carry
.
Part 2 – 5 Alternating sets of:

a) Weighted Dips x 6-10
b) Alternating Bicep Curls x 6-10/arm

Sunday August 29, 2021

Partner WOD – for time
1000m Row + 50 Thrusters (45/35) + 30 Pull-ups
1000m Row + 40 Thrusters (75/55) + 30 Pull-ups
1000m Row + 30 Thrusters (95/65) + 30 Pull-ups
.
Saturday August 28, 2021
4rds x 4min on / 2min off
.
Rd 1&3 - in 4min complete 2rds of:
12/10 SADS (50/35)
12/10 cal Assault Bike
In remaining time max V-ups
.
Rd 3&4 – in 4min complete 2rds of:
12/10 Wtd. Step-overs (24/20)
12/10 TTB/K2C
In remaining time max reps Weighted Jump Rope

.
Friday August 27, 2021
Part 1 EMOM x 10min Build to a challenging Hang Clean (any style) + Front Squat
.
Part 2 For Time:
12/9/6/3 Hang Squat Cleans (135/95)(60% Part 1)
12/9/6/3 HSPU
300m Row 
.

Thursday August 26, 2021
Hero WOD - “Rankel”.
Complete as many rounds as possible in 20 minutes of:
6 deadlifts (225/155)
7 burpee pull ups (6″ reach)
10 KB swing (70/53)
200m run (sub 12/10 cal Bike)
.

Wednesday August 25, 2021
Part 1 – EMOM x :30max reps x 25min
Min 1 - GHD Sit-ups
Min 2 - Hang Power Snatches 115/75
Min 3 - DU’s
Min 4 – cal Ski erg
Rest
.
Tuesday August 24, 2021

Part 1 – Back Squat
* Set 1&7 – 10 reps @ 50% of 1rm
* Set 2&6 – 5 reps @ 65%
* Set 3&5 – 3 reps @ 75%
* Set 4 – 1 rep @ 90%
...
Part 2 – For time(cap 12min)
600m Run
100/80 Air Squats to target (EMOM 10/8 HRPU)
600m Run
.
Monday August 23, 2021

.
Part 1 – 5/5/4/4/3 Pause Deadlifts.
2sec pause at shin on ascent/descent. Focus is on control over load
.
Part 2 – 3rds for time:
21 Deadlifts (115/75) + 21cal Row
15 Hang Power Cleans + 15cal Row
9 Shoulder to Overhead + 9cal Row
.
Sunday August 22, 2021
Class Times - 8/9a
Strongman - 10a
CF Teens - 10a
.
Partner WOD
For time:
50 SADS + 40 DB Step-Overs + 30 HSPU
40 SADS  + 30 DB Step-Overs + 20 HSPU
30 SADS  + 20 DB Step-Overs + 10 HSPU
Rest 3min
10 HSPU  + 20 Step-Overs + 30 SADS
20 HSPU + 30 DB Step-Overs + 40 SADS
30 HSPU + 40 DB Step-Overs + 50 SADS


Saturday August 21, 2021

Class Times - 8/9a
No Strongman - rescheduled to Sunday 10am due to Global Strongman competition. Good Luck to Coach Mike, Jenn Bernstein and John Benton- who are all competing.
.
EMOM x 25 min
Min 1 8-12 Thrusters (95/65)
Min 2 – 8-12 Burpee to 6” Target
Min 3 – 50 DU’s
Min 4 – 15/12cal Row
Min 5 - rest
.


Interested in competing?

Here are some local competitions coming up that have options for all skill levels.  They are all listed here with the information on how to register. Some of them are team/partner events.  If you need help getting a partner or putting together a team, notify Coach Jeff and he will assist as we will be keeping a list at the gym of who is interested. 
.
Fight for the Fittest-   September 12th – Rocky Point  -
Individual competition - with Male / Female Rx and Intermediate options.  We already have 7-8 CFSD members registered for this one.  Not ready to compete? They're looking for volunteers to help out as well - and you get lots of free swag.
Register at:   longislandsfightforthefittest2021.wodifyarena.com
 .
Flex on the Beach -  September 18th – Long Beach
Team of 4 (2 female/2 male)  -Rx, Intermediate/Masters 35+over Divisions
Register at:  https://flexeventshq.com/event/on-the-beach/
 .
Long Island’s Strongest (Strongman competition) - September 25th – at CFSD
Been attending CFSD Strongman Club on Saturdays? Put those skills to the test. Novice, Open and Masters Divisions available. 
Register using the code cfsd20 before 8/31 to save $20 at: https://ironpodium.com/browse/event/long-islands-strongest
 .
Battle on the BorderOctober 9th – at CFSD
CFSD has partnered with CrossFit Bridge and Tunnel to host this event.  Battle on the Border is a team competition with one male and one female per team. There will be Advanced, Intermediate and Beginner divisions, so this one is doable by almost all of our members.  The competition will consist of 3-4 workouts.
Register at:  https://app.wodifyarena.com/Event/Event.aspx?u=battleontheborder6
.

Friday August 20,2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
4min on / 2min off  x 24min
a) 20/16cal Ski erg + 20/16 KBS + max WB’s in remaining in time   
b) 20/16cal Assault Bike + 20/16 Wall Balls + max KBS in remaining time
.

Thursday August 19, 2021
Part 1- Every :90 x 6-8 reps x 4rds.  

a) Pause good morning (Pause at bottom of the rep for 5 seconds)
b) eccentric GHD sit ups (From the top of the rep, take 5 seconds to hit your bottom position and once your hands hit the floor, explode up as fast as possible.)
c) 10 x Pause OHS (Pause at bottom of the rep for 5 seconds)
.
Part 2 – For time
10 -> 1 OHS 115/75
100m Run
.

Wednesday August 18, 2021
Open Workout 18.1
AMRAP in 20 minutes:
8 Toes-to-Bar
10 Dumbbell Hang Clean-and-Jerks (50/35)
14/12 calorie Row
.

Tuesday August 17, 2021
Build to a challenging complex:
1 Pause Front Squat + 1 Pulse Front Squat + 1 Front Squat
.
Part 2 - For time:
800m Row
25 Power Snatches (75/55)
600m Meter Run
25 Power Cleans (95/65)
.
Monday August 16, 2021
Part 1 – Every 2:30 x 8rds
Superset a 5 rep Bench Press with max rep strict pull/chin up

- Work up to a max for the day in the bench press
- For the superset do pull-ups on odd rounds and chin-ups on even rounds
.
Part 2 – Tabata Core x 8min
.
Saturday August 14, 2021

4min on / 2min off  x 5rds
-In 4min Run 400  + 20 SADS + max TTB / K2C in remaining time max
(Score is total TTB / K2C)
.

Friday August 13, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
Open Gym - 7a
.
Part 1 - Friday the 13th WOD
For time 
13 ->1 Power Cleans (135/95)
13 cal Bike / Ski
1 -> 13 Box Jumps
.

Thursday August 12, 2021
Part 1 – Wall Walk / Handstand Walk practice
Part 2 - For time:
10-8-6-4-2 
Wall walks
Thrusters (135/95)
(scale wall walks to 5-4-3-2-1)
.
Wednesday August 11, 2021 
 
Part 14rds

a) 100m Sandbag Carry (ahap)
b) 50m Farmer Walk / Waiters Carry(per side)
c) GHD Hip Extensions w/ SA Row
.


Part 2 - for max meters
1min Row / 1min rest
2min Row / 2min rest
3min Row / 3min rest
2min Row  / 2min rest
1min Row
.

Tuesday August 10, 2021
.
Part 1 – Build to a max Strict Press + Push Press + Push Jerk
.
Part 2 - Hero WOD Taylor”.
Complete 4 rounds for time of:
Run 400m
5 burpee muscle ups or pull-ups
.
Monday August 9, 2021

Part 1 – Speed Squats  - 3-reps every :90 x 12min at 50% 1rm Back Squat
.
Part 2 – 3rds for time::
21/15/9 Deadlift (135/95)
250m run
12/9/6 DB/KB front squat (50/35).
.
Sunday August 8, 2021
Class Times - 8/9a
.
Partner WOD - for time(split work as needed)
90cal Row + 60 Power Cleans (135/95)+ 30 Burpee over Bar
75cal Row + 50 Shoulder to OH  + 25 Burpee over bar
60cal Row + 40 C+Jk’s + 20 Burpee over bar
.

Saturday August 7, 2021

.
Class Times - 8a/9a
CFSD Strong - 10a
.
90 Wall Balls  - EMOM 5 KBS
60 KBS - EMOM 5 HRPU’s
30 HRPU - EMOM 5 WB’s

.
Friday August 6, 2021
Part 1 - Every 2 minute for 32min alternate 

  • 20/15 cal on Assault bike
  • 20/15 cal on Ski erg
  • 20/15 cal Rower
  • 20/15 GHD Sit-ups 
.

Thursday August 5, 2021
Hero WOD - "Bradshaw" – 20min cap
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225/155)
12 Pull-ups
24 Double-unders
.
Wednesday August 4, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
.
Part 1 – E6MOM x 24min
21/18 Calories Rower
15 OHS (95/65)
9 Burpee Box jumps (30/24)
.
Part 2 – Tabata x 8min
Knees to Elbows Mountain Climbers
Supermans
Down/Up Planks
Feet elevated crunches
.
Tuesday August 3, 2021
Part 1 - 8 rounds for time of:
200m run  + 1 clean(any style)
Start at 50% 1rm and add 5% each rd
.
Part 2 : 4 rounds, not for time:
a) 8-10 x 3 hollow rocks into a hollow hold
b) 12-15/leg x Banded Quadruped Hip Extension
c) 8-10 x IYT’s
.
Monday August 2, 2021
Part 1 -  E2.5MOM x 5rds:
5x Pause Strict Press into max unbroken reps Strict pull-ups
(pause 1sec at top – start at 60-70% 1rm and build slowly).
.
Part 2 - 3rds x 1min on/:30off for max reps
Calories ski
Hang power snatch (95/65)
K2E/K2C or Tuck Crunches
.

Sunday August 1, 2021
.
Partners alternate 1min of max reps at a each movements for 30min. Partner 1 runs, Partner 2 does Step-overs, etc…
250/200m run
DB Step-up overs (35/25)(20/15)
DB  Squat, Clean and Press
Ski erg
Dips
.

Saturday July 31, 2021
Class Times 8/9a
Olympic Lifting - 10a
.
Part 1 - FGB Format – 3rds x 1min max reps at each station
Slam Balls
Box Jumps
Plate to OH
Cal on Bike w/ OH Plate Hold
Rest 1min
.
Part 2 - 5x 50m Heavy Sled Pushes

Friday July 30, 2020

Min 0-8: 1000m Row + amrap of:
5 Deadlifts (135/95) + 5 SA Thrusters(per arm) (50/35)
Min 10-16: 750m Row + amrap of:
4 Deadlifts (165/115) + 4 SA Thrusters(per arm) (50/35)
Min 18-22: 500m Row + amrap of:
3 Deadlifts (185/135) + 3 SA Thrusters(per arm) (50/35)
.

Thursday July 29, 2021
Part 1 - EMOM x 15min
:30 x HSPU
:30 x Pistols
:30 x Strict Pull-ups
.
Part 2 - in 10min climb 4, 8, 12, etc.
CTB Pull-ups
Alt SADS (50/35)
Alt Wtd. Lunges

.
Wednesday July 28, 2021
Part 1 - EMOM x 16min 
:30sec Seated L- presses
:30sec Weighted Deadbugs
:30sec Renegade Rows
:30sec DU’s / SU’s
.
Part 2 – For time (cap 15min)
400m Run
40 Burpees
400m Run
40 Hollow Rocks
400m Run
40 Straight-leg sit-ups
400m Run
40 Butterfly Ab-mat Sit-ups
** scale the run to 300m/30 reps each or 250m/25 reps each**
.
Tuesday July 27, 2021

Class Times 6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 - Front squat / Back squat combo
1 rep pause + 1 rep pulse + 1 rep regular
(5 working sets working between 50-80% 1rm front squat)
.
Part 2 - 4 x 2min rounds of:
20/16/12 cal row
Max Clean & Jerks (135/95)
.

Monday July 26, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
.
Part 1 - 4sets of each. Build in weight each set.
.
a) Single Leg KB Deadlifts x 8-10 each leg
b) SA KB Flutter Kicks x 16-20 reps/arm
c) SA KB OHS x 8-10/arm
.
Part 2 - for time (cap 12min)
20/16 KBS (70/53)
Cal Air Bike 25/20
20 KB goblet squats
Row 30/24
20 KB Sumo deadlift high pull
Ski 25/20cal
.
Sunday July 25, 2021
Class Times - 8/9a
CF Teens/Kids - 10a
.
Partner WOD – 24min amrap:
60cal Row
50 SADS
40 Box Jumps
30 TTB/K2C

Saturday July 24, 2021
Class Times - 8/9a
CFSD Strongman Club - 10a
.
Partners alternate full rounds for 4-5 rds
12/10/8 cal  Ski or Bike
10 alt. DB Hang C&Jk(50/35)
10 DB Step-ups (24/20)
10 DB Hang C&Jk
12/10/8cal Ski or Bike
.

Friday July 23, 2021
Class Times – 5a/6a/8a/9a/10a/430p/530p
.
Karabel Benchmark WOD
10 rds for time:
Snatches (135/95)
15 Wall Ball (20/14)
** scale snatch weight and # of WB’s as needed to go unbroken all the way through**
.


Thursday July 22, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
Hero WOD - “The Lyon”
5rds for time
7 Squat Cleans (165/115)
7 Shoulder to OH
7 Burpee Pull-ups
(2min rest after each round - or you go/I go with a partner)

Wednesday July 21, 2021 
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
.
Part 1– 1min at each station for max quality reps x 4rds

  1. GHD Sit-ups with 2sec pause at parallel
  2. Crab Walks x 20m (each direction)
  3. Ring Support/Ring Push-ups
  4. Squat Therapy
.
Part 2 – For time (12min cap)
50/40/30/20/10 DU’s
25/20/15/10/5 HRPU
50/40/30/20/10  Ab-mat Sit-ups
.

Tuesday July 20, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 - against a running clock:
Min 0-6:  30/25 cal row and then an amrap in the remaining time of: 5 Deadlifts (205/135) + 5 Burpee Box Jumps Overs(24/20)
...
Min. 6-9: rest
...
Min 9-14:  24/20 cal row and then an amrap in the remaining time of: 4 Deadlifts  + 4 Burpee Box Jumps Overs
...
Min 14-17: rest
...
Min 17-21: 18/15 cal row and then an amrap in the remaining time of: 3 Deadlifts + 6 Burpee Box Jumps Overs
** score is total rds + reps
** scale Deadlift to 50% 1rm
.

Monday July 19, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
.
Part 1 – Build to a challenging 3, 5 or 7rep Pause Back Squat
**2sec pause at bottom
.
Part 2 – Barbell Tabata – alternate for 8min
Good Mornings
Back Squats
Strict Presses
Front Squats
.
Sunday July 19, 2021
Class Times - 8/9a (no 10a)
CF Teens/Kids- 10a
.
Partner WOD 
Min 0-12: Partners alternate rounds of:
12 Dumbbell Thrusters (35/25)
9/6 Calorie Assault Bike / Ski erg
6 Dumbbell Thrusters
.
Min 12-22 – max calories row as a pair
.
Min 22-30: Partners alternate rounds of:
8 DB Thrusters (35/25)
6/4 Calorie Assault Bike / Ski erg
4 DB Thrusters
.

Saturday July 18, 2020
Class Times - 8/9a (no 10a)
Olympic Lifting- 10a
.
E10MOM x 30min
Run 800 Meters
and then an amrap of: 
5 Pull-Ups(any style)
10 Push-Ups
15 Air Squats
* pick ul the amrap’s where you left off*

* wear a weighted vest if you have it*

.
Friday July 16, 2021

.
Part 1 - 4rds x 1min each station for
Banded Barbell Glute Hip Bridges
Toes to Rings
SA DB Rows
.
Part 2 - E5MOM x 15min
15/12 cal Ski
15/12 Push Press (95/65)
15/12 K2E/K2C
.
Thursday July 15, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
For time:
10 HSPU
20 Power Snatch (95/65) + 10 HSPU
30 KBS (53/35) + 10 HSPU
40 Butterfly Sit-ups + 10 HSPU
50/40cal Row
40 Butterfly Sit-ups
30 KBS
20 Power Snatch
10 HSPU
.
Wednesday July 14, 2021

.
Part 1 - E4MOM x 20min
15/12/10 Calorie Assault Bike
10 DB Step-overs (35/25)(24/20)
5 Devil Presses

*scale cal/reps so you finish 1st rd in sub 2min
.
Part 2 – 3rds
50m Double OH Carry + 50m Double Rack Carry + 100m Farmer Carry (ahap)
1min Bar Hang
50m Double OH Carry + 50m Double Rack Carry + 100m Farmer Carry (ahap)
1min hollow hold
50m Double OH Carry + 50m Double Rack Carry + 100m Farmer Carry (ahap)
1min plank hold
.
Tuesday July 13, 2021 
Part 1 -  Clean Complex – build over 15min (5-6 sets)
1 clean pull
1 hang power clean
1 front squat
1 squat clean
.
Part 2 - For time 
Run 400m + 21 Hang Power Cleans (95/65)
Run 400m + 15 Front Squats 
Run 400m  + 9 Squat Cleans
** scale bar weight up/down to 50% of Part 1
** scale run down to 300/250m keep it under 2min
.
Monday July 12, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
.
Part 1 – E:90 x 12min alternate:
:45 max Strict Pull-ups
:45 max Wall Walks (sub bear crawls)
.
Part 2 – climb in 8min amrap
2,4,6...Sumo Deadlifts (205/135)(50% 1rm)
10,20,30.... DU’s
.
Sunday July 11, 2021
Class Times - 8/9/10a
CFSD Kids / Teens - 11a
.
Partner WOD
Part 1 - In 10min climb 2,4,6, etc
Partner 1 does 2 WB’s, then Partner 2 does 2 WB’s, then both Partners do 2 synchronized Burpees
Partner 1 does 4 WB’s, then Partner 2 does 4 WB’s, then both Partners do 4 synchronized Burpees
Etc...
.
Part 2 - Immediately...tally your total reps as a team – multiply by 10 - and row that many meters as a team
Part 3 – Do Part 1 starting from where you left off in descending order (ex: 12,10, etc....)

 

Saturday July 10, 2021
.
Class Times - 8/9/10a
Strongman - 11a
.
6 x 3min workouts  (a/b/c/a/b/c)
a) Run 200m - in remaining time max Box Jump Overs
*rest 1min*
b) Run 200m - in remaining time max alt DB Hang Clean & Jerk
*rest 1min*
c) Run 200m and in remaining time max Russian Twists
*rest 1min*
.
Friday July 9, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 - 4rds for quality
a) Split Squats 6-8/leg
b) 3sec Hollow Hold + 3 Hollow Rocks x 6-8 reps
c) GHD Good Mornings x 8-12 reps
d) Reverse Snow Angels x 8-12 reps
.
Part 2 - 8 x 250m Rows
**1min rest after each**
(scale meters to 1min max)

Thursday July 8, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
‘Christina’ WOD - On January 8th, 2011 in Tucson Arizona, during an open meeting held by U.S. Representative Gabrielle Giffords in a supermarket parking lot, a gunman opened fire injuring 20 people. Of those injured, 6 of them were fatal including a 9 year old girl by the name of Christina Taylor Green.  The 6 movements represent the number of victims of the shooting, 9 reps (Christina’s age) for each movement.
.
AMRAP in 20 minutes
9 Pull-Ups
9 Squat Cleans (95/65)
9 Kettlebell Swings (53/35)
9 Toes-to-Bar
9 Push Presses (95/65)
9 Burpees

.

Wednesday July 7, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids – 730p
.
E2MOM x 32min 
Min 0-2:  20/16 GHD Sit-ups 
Min 2-4: 20/16 cal Assault Bike 
Min 4-6: 20/16 Power Snatches (75/55)
Min 6-8: 20/16 cal Ski erg

.
Tuesday July 6, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 - Box Squats 5/5/4/4/3
.
Part 2 - For Time
18 DB Front Squats  + 250m Run
15 DB Push Press + 250m Run
12 DB Thrusters + 250m Run
9 DB Front Squats + 250m Run
6 DB Push Press + 250m Run
3 DB Thrusters + 250m Run
.
Monday July 5, 2021
Class Times - 8/9/10
.
1776 Partner WOD - in teams of 2
17 Deadlifts (225/155)
76 SADS
17 TTB/K2C
76 Box Jumps
17 Shoulder to OH(135/95)
76 Air Squats
1776m Rower
**17 reps are each / 76 reps are shared**

Sunday July 4, 2021

.
7rds of: 
4 Power Cleans (165/105)(60% 1rm)
17 HRPU or Abmat Sit-ups
immediately followed by:
76 Wall Balls
245 DU’s
.

Saturday, July 3, 2021

.
Class times-8/9/10
Olympic lifting - 11
.
2min on/off rotating through a/b/c twice.
.
a) 15/12 cal ski erg plus max KBS in the remaining time
b) 15/12 cal bike plus max rope slams in the remaining time
c) 20/16 cal on the rower plus max K2C in remaining time
.
Friday July 2, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Against a 20min clock:
21 OHS (75/55) +  5 Burpee pull-ups
21 Box Jump-overs + 5 Burpee pull-ups
21 S2OH + 5 Burpee pull-ups
15 OHS (95/65) + 5 Burpee pull-ups
15 Box Jump-overs + 5 Burpee pull-ups
15 S2OH + 5 Burpee pull-ups
9 OHS (115/75) +  5 Burpee pull-ups
9 Box Jump-overs + 5 Burpee pull-ups
9 S2OH + 5 Burpee pull-ups
In remaining time max calories ski/bike

.
Thursday July 1, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
E6MOM x 24min (a/b/a/b)
Workout A
33 Wallballs (20/14)
22 GHD or Straight Leg Sit-ups
11 Hang Power Snatches (115/75)
.
Workout B
33 calorie row
22 HSPU
11 Barbell Step-overs (115/75)(24/20)

.

Wednesday June 30, 2021
.
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
.
E3MOM x 12min Deadlift 4 x 5 @ 80% + max Weighted Dips
EMOM x 4min - 3 Cleans @ 70%
EMOM x 4min - 2 Cleans @ 80%
EMOM x 4min - 1 Cleans @ 90%
.
Tuesday June 29, 2021

Class Times 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
EMOM x 10min
15/12 Front Squats (135/95)(40-50%)
50/30 DU’s
.
EMOM x 8min
20/15 KBS
20/15 V-ups
.
EMOM x 6min
8/6 Burpee Plate to OH (45/35)
8/6 Plate OH Lunges (per leg)
.
Monday June 28, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
.
E5MOM x 30min
10 Bench Press (155/105)(60% 1rm)
20/16cal Row
10 Pull-ups 
.
Sunday June 27, 2021
Class Times- 8/9/10
CF Kids/Teens - 11
.
Partner Deck of Cards Workout
Spade - Devil Press (35/25)
Club - DB Thrusters
Heart - calories on rower
Diamond - Weighted Crunch
Joker - 400m Run (together)


Saturday June 26, 2021
. 
Class Times - 8/9/10am
CFSD Strongman - 11am
.
Partners alternate sets for 30min
8/6 cal Ski erg
10 Push Press (96/65)
12 TTB / K2C
10 Push Press (96/65)
8/6 cal Ski erg
.
Friday June 25, 2021
.
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
10/9/8/7/6 Power Cleans (135/95)
10/8cal Row
into…
5/4/3/2/1 Power Snatch
10/8cal Row
.
Thursday June 24, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
Hero WOD Tsakos
NYPD Police Officer Anastasios Tsakos EOW April 27, 2021
Shield 17563
.
27min amrap
1mile run buy-in
then amrap of: 
7 Deadlifts (135/105)
5 Lateral Burpee over Bar
6 Wall Balls (20/14)
3 Box Jumps (30/24)
.
Background: This workout is dedicated to Police Officer Anastasio Tsakos who was struck and killed by a vehicle being operated by an intoxicated driver on April 27, 2021.
.
Officer Tsakos served with the New York City Police Department for 14 years and was assigned to Highway Unit 3. He is survived by his wife, 6-year-old daughter, and 3-year-old son.
.
The workout was designed by a good friend and coworker of Anastasios, Officer Eugene Otton. It was reviewed and approved by NYPD Crossfit president Ronald Perez CF-L1 and head Coach Eric Weiss, CF-L2.  The rep scheme signifies the badge number of Officer Tsakos, 17653
.
Wednesday June 23, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
.

EMOM for 30minutes
EMOM from 0:00-5:00:
10/8 cal Ski erg  
EMOM from 6:00-11:00:  
3/2 Wall Walks 
EMOM from 12:00-17:00:
10/8 cal Assault Bike
EMOM from 18:00-23:00:
10/8 Strict Pull-ups
EMOM from 24:00-30:00
10/8 cal Row
 
Tuesday June 22, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 - Back Squat 1-1-1-1-1
Work up to a heavy single on the squat. Use a spotter for any set you’re not 100% confident you can make.  
.
Part 2 - against a 8min clock
10 DU’s + 1 SADS(per arm) + 1 Burpee
20 DU’s + 2 SADS(per arm) + 2 Burpees
30 DU’s + 3 SADS(per arm) + 3 Burpees
etc...
.
Monday June 21, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
.
.
Part 1 - 5 rds x 8-12 reps per movement. Build in weight over each rd. 
Kneeling or Seated Arnold Presses
Anchored Leg Raises

DB Bench Press
GHD Hip Ext w/ alt. SA Row
.
Part 2 - for time
21 Alt. SA DB Hang Clean(50/35) + 21 HRPU
15 Alt. SA DB Push Press + 15 HRPU
9 Alt. SA DB Hang Cln & Jerk + 9 HRPU

Sunday June 20, 2021

Class Times - 8/9/10a
CrossFit Kids/Teens - 11a
.
Hero WOD - ‘Daniel’
For Time with a partner
50 Pull-Ups
400 meter Run (together)
21 Thrusters (95/65)
800 meter Run (together)
21 Thrusters (95/65)
400 meter Run (together)
50 Pull-Ups
.
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.
.
Saturday June 19, 2021
Class Times - 8/9/10a
Olympic Lifting - 11a
.
E4MOM x 24min alternate sets of a/b
a) 20/15 GHD Sit-ups + 20/15 cal Air Bike
b) 20/15 SADS (50/35) + 20/15 Ski erg
.
Friday June 18, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Burpee Chipper’
For time –  20min cap
.
10 DB Hang Squat Cleans (35/25)
20 TTB/K2C
30 DB Step-overs(24/20)
40 KBS (53/44)
50 Sit-ups
40 KBS
30 DB Step-overs
20 TTB/K2C
10 Thrusters
* Rx athletes perform 4 burpees EMOM going top the ladder until the sit-ups are done (scaled athletes 2 burpees)
.
Thursday June 17. 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
For time - 15/12/9/6/3 (9min cap)
OHS (95/65)(50% 1rm)
HSPU
.
*Rest 3min*

.
For time
-
15/12/9/6/3 (9min cap)
Power Snatch
Box Jumps (24/20)
**score is total time for both workouts**

**score is total time for both workouts**

Wednesday June 16, 2021
For time (25min cap)
200m Row + 400m Run
400m Row + 400m Run
600m Row + 400m Run
800m Row + 400m Run
1000m Row + 400m Run
Max meters in remaining time
(Scale row / meters as needed to finish in under the cap)
.
Tabata Core x 8min
Hollow Rocks
Down/Up Planks
Bicycle Kicks
Glute-Hip Bridge Holds

Tuesday June 15, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
E6MOM x 24min 
21/15/12 cal Ski erg
15/12 Front Squats (135/95)(50% 1rm)
9/6 Burpee Chest to Bar Pull-Ups
.
Monday June 14, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
.
Part 1 – build to a challenging complex of:
1 Deadlift + 1 Hang Power Clean + 1 SH2OH
.
Part 2 – against a running clock:
3rds for time  - 36 DU’s + 12/9/6 Strict Press (95/65)(40-50% Part 1)
Rest 3min and then:
3rds for time - 36 DU’s + 15/12/9 Hang Power Clean (115/75)(50-60% Part 1)
Rest 3min and then:
3rds for time  - 36 DU’s + 21/15/9 Deadlifts (135/95)(60-70% Part 1)
* 6 min Time Cap for each round *
.
Sunday June 13, 2021
Class Times - 8/9/10
Strongman and CF Kids / Teens - 11
.
Partner WOD - In teams of 3 - Work until team reaches 6k meters (cap 30mim). One Partner on a station at a time - switch E2MOM
Station 1 - Row for meters
Station 2 - 10 SADS (50/35) + 10 Burpees  + 10 SADS
Station 3 - rest
.
Friday June 11, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
Open Gym - 7a
.
Part 1 - 3min on/2min recovery x 20min
15/12 Calorie Ski erg
15/12 Thrusters (95/65)
max Sandbag over Shoulder (135/90)
.
Part 2 - Tabata Core x 8min
.
Thursday June 11, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
Part 1 - Build to a challenging 5-rep Sumo Deadlift
.
Part 2 For Time (cap 10min)
21 Dumbbell Deadlifts(50/35)
200m Run
15 Dumbbell Power Cleans
200m Run
9 Dumbbell Shoulder to OH
200m Run
15 Dumbbell Power Cleans
200m Run
21 Dumbbell Deadlifts(50/35)
200m Run
.
Wednesday June 9, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids / Teen Strength & Conditioning – 730p
.
6rds for time
3 Power Snatch (135/95)
6 Bar MU’s (or 9 CTB PU’s)
18 WB’s (24/20)

Tuesday June 9, 2021

Part 1 – “SLIPS” (click here to view video)
Scales
L-Sits
Inversions
Planks
Stretching
.
Part 2 – 500/400/300/200/100m Row – each for time
Rest = Work or Partners alternate
 
Monday June 8, 2021
.
Part 1 - Build to a challenging Power Clean
.
Part 2 – for max reps:
Min 0-6: 24/20cal Assault Bike into an amrap of:
5 Power Cleans (135/95) + 5 Burpee-over- Bar
Min 8-13: 24/20cal Assault Bike + into an amrap of:
4 Power Cleans (155/105) + 4 Burpee-over-Bar
Min 15-19: 24/20cal Assault Bike + into an amrap of:
3 Power Cleans (185/125) + 3 Burpee-over- Bar
.
Sunday May 7, 2021
Class Times – 8/9/10
CrossFit Kids/Teens – 11
.
Partner Workout – For time:
60/50/40 Kettlebells Swings(53/35) + Sit-ups
50/40/30 Cal Row + HRPU
40/30/20 KB Thrusters + Anchored Leg Raises
Saturday May 6, 2021
Class times - 8/9/10a
Olympic Lifting - 11a

.
Partners alternate four rounds each for time:
5 Devil’s Press (35/25)
10 Box Jumps Overs or Wtd. Step-ups (24/20)
200/150m Run or 15/12 Calorie Row
10 Box Jumps Overs or Wtd. Step-ups (24/20)
5 Devil’s Press

Friday June 5, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 - Pull-up Strength
Option 1 - Perform 5x5 of Weighted Strict Pull Ups using a Weight Belt or Vest. After the 5 reps remove the weight and perform an max unbroken set of Strict Pull-ups.
Option 2 - 5sets x 3-5+ negative or traditional Strict Pull Ups (use band if needed)
Option 3 -  5sets x 12 Ring Rows + :30 Hollow Hold
.
Part 2 - Against an 8min clock:
1 Power Snatch(95/65) + 1 Hang Power Snatch + 24 DU’s
2 Power Snatches + 2 Hang Power Snatches + 24 DU’s
Etc…
.
Thursday June 4, 2021
Part 1 – Front Squat + Back Squat
5/5/4/4/3/3
.
Part 2 - against a 13min clock
Min 0-3: Row for max calories
Min 4-7:  Max Wall Balls
Min 8-10: Row for max calories
Min 11-13: Max Wall Balls

Wednesday June 2, 2021
Every 2:30 minutes, for 30 minutes (3 rounds):
Station 1 – 30/24cal AirBike
Station 2 – 30 SADS (50/35)
Station 3  - 30/24cal Ski erg
Station 4 – 30 GHD Sit-ups
.
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.
Great turnout for Murph today!  We are so proud to see our community come together to honor those who sacrificed for us. We had over 75 people of all ages turn out to complete it (and many for the first time). This workout is a fitting tribute to undertake in quiet remembrance of what this day is all about.
   
   
Tuesday June 1, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 - 3 workouts - each for time
15/12/9 - Cal Row +  Strict Press (95/65)
Rest 2min, then...
15/12/9 - Cal Row + Hang Power Cleans(115/75)
Rest 2min, then...
15/12/9 - Cal Row + Deadlifts(135/95)
.
Planning Ahead For MURPH WOD – proper planning will help make thing go smoother and make your experience more enjoyable.   

  • You will have the option of being inside or outside. You should decide which when you first arrive.
  • You will have 15min to set-up and warm-up, so please arrive on time. A Coach will review the workout before you get started.
  • Please review the scaling options below and decide what your plan is before you arrive.
The RUN - If you are running the full mile – the two options are:
4 laps going out the front door and going around the 2nd block -or-
Starting at the front door go left down LB Rd. – take a Left at Rutland Ave (Aboffs) – go to the end and return the way you came.
.
Scaling Options
Full MURPH - Break work into: 20rds of:  5 Pull-ups / 10 Push-ups / 15 Squats -or- 10rds of: 10 Pull-ups / 20 Push-ups / 30 Squats
Half MURPH - .5mi Run + 10rds of 5 Pull-ups / 10 Push-ups / 15 Squats + .5mi Run
Partner “MURPH” - Run .5mi (together) + Share 20sets of “Cindy” + Run .5mi (together)
Pull-ups - Jumping or Ring Rows (no banded - as there will not be room)
Push-ups – go from knees or off a box
Run  - 1mile run = 2000m Row(men) / 1600m Row(women) or 120cal Bike(men)/96cal(women)
.
Sunday May 30, 2021
Class Times - 8/9/10a
.
For Time – Partner Hero WOD ‘Marconi’
2,382 meter Row
Then, 20 Rounds of:
11 TTB
20 Air Squats
16 Kettlebell Swings (53/35)
Saturday May 29, 2021
CrossFit Class – 8a/10a
MURPH WOD – 9a
Strongman Club – 1115a
.
Partners alternate 4rds each
10 Deadlifts
8 Box Jumps(24/20)
6 Push Presses (135/95)
8 Box Jumps (24/20)
10 Deadlifts
.
Friday May 28, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 – 5rds for time(15min cap)
15cal Row
12 DB Cleans (50/35)
9 DB Squats
6 DB Shoulder to OH
3 DB Squat Cleans
.
Part 2 – 4rds
10 Hollow Rocks
10 V-ups
10 Tuck Crunches
:10 Hollow Hold
Rest 1min
.
Thursday May 27, 2021
Every 2:30 minutes, for 30 minutes (3 rounds):
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball’s (20/14)
Station 3 – 500m Row
Station 4 – 30 K2E/K2C
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.
Wednesday May 26, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Teens – 730p
.
Part 1 - Build to a 3, 5 or 7-rep Back Squat
.
Part 2 – For max cal + reps
1min AirBike for Calories
1min Abmat Situps
1min Ski erg for Calories
1min Abmat Situps
1min AirBike for Calories
.
Tuesday May 25, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
Part 1 – Build to a challenging Snatch Pull + Snatch
.
Part 2 - for time (cap 15min)
15 Snatches (95/65) + 15 HSPU 
12 Snatches (115/75) + 12 HSPU 
9 Snatches (135/95) + 9 HSPU 
6 Snatches (145/105) + 6 HSPU 
3 Snatches (155/115) + 3 HSPU 

Monday May 24, 2021

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Teens – 730p
.
Part 1 – 20min amrap
250/200m Row
10 DB Step-overs (50/35)(24/20)
5 Hang Power Cleans (135/95)
**Rest 1min**
5 Hang Power Cleans 
10 DB Step-overs
250/200m Row
**Rest 1min**
.
Sunday May 23, 2021
Class Times 8/9/10a
CF Teens - 10a
.
CrossFit PairUp Throwdown WOD
For time (35min cap)
30 synchro deadlifts (185/125) + 30 synchro bar-facing burpees
400-m run
20 synchro deadlifts + 20 synchro bar-facing burpees
400-m run 
10 synchro deadlifts + 10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters(75/55) + 10 synchro pull-ups
400-m run
20 synchro thrusters + 20 synchro pull-ups
400-m run
30 synchro thrusters + 30 synchro pull-ups
400-m run
.
scale run and weights as needed
 
Saturday May 22, 2021
Class times - 8/9/10a
Olympic Lifting - 11a
..
Every 8min x 4set perform:
15 Push Press (115/75)(95/65)(75/55)
15 Back Squats
50 DU's
400m Run (may sub 500m Row)
 
 
Part 1 - Every 8min x 4set perform:
15 Push Press (115/75)(95/65)(75/55)
15 Back Squats
50 DU's
400m Run (may sub 500m Row)
Friday May 21, 2021
.
Part 1 – 4-5 sets x 6-10 reps - build in weight
Bent Bar Row
Barbell Glute Hip Bridges
Seated OH Tricep Extensions 
.
Part 2 - EMOM x :30  max reps x 12min 
Min 1 - L-hang hold 
Min 2 - GHD Sit-ups 
Min 3 - L-sit presses 
.
2021 CrossFit PairUP ThrowDOWN
We will be doing this workout as Sunday's Partner WOD -
but if anyone wants to do it Friday or Saturday during class time - they may.
In this competition, you have a chance to partner up with an affiliate buddy, sibling, life partner, family member, or even class rival and have a whole lot of fun in the first annual CrossFit PairUP ThrowDOWN.
 
This new, single-workout competition is for any and all who want to work together to test their fitness and teamwork against peers across the globe. The PairUP ThrowDOWN has something to offer athletes of any age and every level...so grab a partner and get ready to have some fun!
Info
  • Partner options - man/man, woman/woman, or man/woman
  • Workout will be announced on Thursday, May 20, at 12:00 p.m. PT (noon)
  • Score submissions are due on Monday, May 24, by 12:00 p.m. PT (noon)
  • Rx'd and scaled divisions, plus age groups - Open, 35-44, 45-54, 55+
  • Judge not required
COST - $20 USD per pair (you can do this without officially signing up as well)

CLICK HERE TO REGISTER

The workout
For time:
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
 
Thursday May 20, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
Part 1 – 2min work - :90 rest for max reps
15/12/9 cal Air Bike + max SADS
15/12/9 cal Ski erg + max KBS
15/12/9 cal Rower + max burpee over rower
.
Part 2 – 2min work / 2min rest
# of SADS from Part 1  + max cal Air Bike
# of KBS from Part 1 + max cal Ski erg
# of burpees over rower in Part 1 + max cal Row
.
Wednesday May 19, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Teens – 730p
.
For time:
21 Power Cleans(95/65) + 21 Wall Balls
15 Shoulder to OH + 15 Wall Balls
9 Clean & Jerk + 9 Wall Balls
Rest 2min
15 Power Cleans(115/75) + 15 Wall Balls
12 Shoulder to OH + 12 Wall Balls
9 Clean & Jerk + 9 Wall Balls
Rest 2min
12 Power Cleans(135/95) + 12 Wall Balls
9 Shoulder to OH + 9 Wall Balls
6 Clean & Jerk + 6 Wall Balls
.
Murph Heat Times
Monday 5/31( Memorial Day): 8am / 915am / 1030am
Saturday 5/29: 9am (for those of you not able to make it on Memorial Day)
(Reserve Your Heat Time through Zen Planner)

WHY WE MURPH ON MEMORIAL DAY


 
Tuesday May 18, 2021
Class times - 5a/6/8a/9a/10a/430p/530p/630p/730p
.
Part 1 – Benchmark WOD - “Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20)
.
Part 2 – E3MOM x 15min 
50m Sled Pushes (ahap)
.
Monday May 17, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Teens – 730p
.
Part 1 - 15min to build up to a challenging Snatch Balance + OHS
.
Part 2:  EMOM x :30max reps x 16min
HSPU's
DU’s
OHS (95/65)(60% Part 1)
DU’s

Sunday May 16, 2021
Partner Fran-ish WOD
28 min amrap – partners hare work as needed
28 Thrusters (95/65)
280m Run (together)
28 Pull-ups
280m Run (together)
28 Burpees
280m Run (together)
.
Saturday May 15, 2021
Class times - 8/9/10
No Strongman today
.
Partners alternate 4 full rounds each (rest = work)
9/7 cal Ski erg 
12 Plate to OH (45/35)
15 Lunges w/plate (Rx OH)
12 Plate to OH
9/7 cal Ski erg 
.
Friday May 14, 2021
.
Part 1 - E5MOM x 20min(4rds) - each for time:
12 K2E / K2C
8 Deadlifts (135/95)
4 DB Man-makers (35/25)
8 Deadlifts (135 /95)
12 K2E / K2C
.
Part 2 – Tabata Core x 8min
Abmat Sit-ups
Supermans
Hollow Hold
Plank Hold
.
Thursday May 13, 2021
Part 1 –  20min amrap of  ‘Helen’ meets ‘Kelly’- (alternate rounds of each for 20min)
1rd. of Helen = 400m Run + 21 KB Swings (53/35) + 12 Pull-ups
1rd. of Kelly = 400m Run  + 30 Box Jumps(24/20) + 30 Wall Balls(20/14)
Wednesday May 12, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Teens – 730p
.

Part 1 – Build to a challenging weight  for the complex of:
Power Clean + Push Press + Thruster + Hang Power Clean
**  Build over the 6 sets. Goal is to go unbroken through each round **
.
Part 2 – 2min max reps x 3sets
15/12 Cal Bike
Max KB Swings(53/35)
Rest 2min
.
Tuesday May 11, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 – 5/5/4/4/3 Box Squats
.
Part 2 – 2min work / rest x 3rds
12/10 cal Ski erg
12/10 HRPU
Max cal Ski in remaining time
.
Monday May 10, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Teens – 730p
.
Part 1 - Every 2min x 16min
30 DU’s / 50 SU’s
6/5 Power Snatches (115/75)(50-60%)
max calorie row in remaining time
(score is total calories)
.
Part 2 - 4rds. for quality – rest as needed
Single-arm Waiters Carry (Heavy) x 50m/arm
GHD Sit-ups x 15 reps
Dip Holds (:15 sec top/bottom)
.
 
Sunday May 12, 2019
Mothers Day Partner WOD
Partner do 1.2.3…etc until they reach 13 reps as a teams
...
1st Trimester
1 -> 13  Calories Bike
1 -> 13 HRPU
2nd Trimester 
1 -> 13 MB Cleans 
1 -> 13 Pull-ups
3rd Trimester
1 -> 13 10m Sandbag Carry and Squat 
1 -> 13 Partner Crunches
.
Saturday May 8, 2021
Part 1 –  6 x 3-minute rounds / 2min rest
200m MB run + max wall balls
Ski 15/12cal + max SADS
Friday May 7, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 – 5-6 sets building up to at least 100% of your best clean
 1 Pause Front Squat+ 1 1-1/4 Front Squat
.
Part 2 – 3x3min amrap’s
Min 0-3: amrap of - 3 Power Cleans (95/65) + 3 Front Squats + 3 Push Jerks
Rest 3min
Min 6-9: amrap of - 3 Power Cleans (115/75) + 3 Front Squats + 3 Push Jerks
Rest 3
Min 12-15: amrap of - 3 Power Cleans (135/95) + 3 Front Squats + 3 Push Jerks
.
Thursday May 6, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
.
For time:
400m Run
followed by 3rds of: 
5 Deadlifts (275/185) + 7 Burpee Pull-ups
Followed by:
800m Run
followed by:
3rds of: 
5 Deadlifts (275/185) + 7 Burpee over Bar
followed by:
400m Run
(scale deadlift to 65%)
Wednesday May 5, 2021
.
Min 0-6: amrap of:
10/8cal Bike
10 DB Step-overs (50/35)(24/20)
-rest 5min-
Min 11-18: 3,6,9, etc...
TTB
Power Snatch (95/65)
-rest 5min-
Min 23-25;  2min Row for max calories
.
Tuesday May 4, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
4-5rds:
a) Chinese Row x 8-10 reps
b) Nose to the Wall Handstand x :30
c) Crab Walk x 25’ (both directions)
.
Part 2 - for max reps:
2min of DU’s 
2min cal Rower
2min DB Hang Squat Cleans (35/25)
2min cal Rower
2min of DU’s 

.
Monday May 3, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Teens – 730p
.
Part 1 - Grip Strength Drills / Pull-up Progressions
Perform one set with a pronated grip (pull-up) and the other with a supinated grip (chin-up)
2 x :20s bar hang
2 x :10s flex hang (hold at the top)
2 x 3-5 negative pull-ups (lower down slowly)
2 x 4-10 strict pull-ups
  • Those who don’t have pull-ups should use a spotter for assistance
  • Those who have high quantity pull-ups can use a weighted vest
.
Part 2 – for max reps
2min calories Ski erg
2min KBS
2min Strict K2C
2min KBS 
2min calories Ski erg
.Sunday May 2, 2021
8/9/10 - Move For Melanoma WOD benefitting Mollie's Fund - guests are welcome
1115a - CF Teens

Saturday May 1, 2021
.
For time
10 ->1  Overhead Squats (95|65)
10 Weighted Rope Jumps
1->10 K2C / TTB

.
Friday April 30, 2021
Part 1 - E6MOM - each for time
Min 0-6: 30/24cal Row + 10 HSPU’s + 21 Front Squats (95/65)
Min 6-12: 30/24cal Row + 10 HSPU’s + 15 Front Squats (115/75)
Min 12-18: 30/24cal Row + 10 HSPU’s + 9 Front Squats (135/95)
Min 18-24: 30/24cal Row + 10 HSPU’s + 6 Front Squats (165/115)
.Thursday April 29, 2021
'Bro Workout' 
.
Part 1 – build to a 5-rep deadlift
.
Part 2 – build to a 8-rep bench press
.
Part 3 – 4rds of:
Alt. DB Bicep Curls x 6-10/arm
Weighted Dips x 6-10
.
Wednesday April 28,  2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
Part 1 - 18min amrap
21 SADS (50/35)
15 HRPU
9 Weighted Step-ups
250m Run
.
Part 2 – 3rds x 50m Sandbag Carry (ahap)
.
Tuesday April 27, 2021
Part 1 – Build to a challenging:
Strict Press + Push Press + Push Jerk
.
Part 2 - For Time:
20/16 cal Row + 15 Strict Press (50% Part 1)
20/16 cal Row + 15 Push Press (60% Part 1)
20/16 cal Row + 15 Push Jerk (70% Part 1)

.
Monday April 26, 2021
Part 1 – EMOM x 15min
Min 1 - Back Squat x 5reps (185/125)(50% 1rm)
Min 2 – Assault Bike x  12/9 Calories
Min 3 - Rest
.
Part 2 – 3rds:
In 2 minutes - 50 Hollow Rocks -  In remaining time hold a plank
Rest 1min
In 2 minutes - 40 Sit-ups - In remaining time hold a plank
Rest 1min
In 2 minutes - 30 V-ups or Tuck Crunch -  In remaining time hold a plank
.
Sunday February 21, 2021
Class times  - 8/9/10a
CF Teens - 11a
.
Partner Deck of Cards Workout
Hearts – calories Rower/Bike/Ski
Diamonds – Back or Front Squat
Spades – Thrusters (75/55)
Clubs – Weighted crunch 
Joker - 1min hold (squat or plank)
.
Saturday April 24, 2021
Class Times - 8/9/10
Olympic Lifting - 1115
.
Part 1 – 5rds for time:
300m Run
21 WB’s 
15 Deadlifts (135/95)
9 HSPU
.
Friday April 23, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 – E2MOM x 10min 
1 Pause Power Clean
1 Power Clean
1 Pause Push Jerk
1 Push Jerk
(work at 30-50% 1rm C&J)
.
Part 2 – 9min amrap
3 Power Clean and Jerks(135/95)
6 Lateral Burpees Over Bar
9 KB Swings (53/36)
.
Thursday April 22, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
.
Part 1 - E4MOM x 16min
9 Box Jump Overs (24/20)
12 TTB/K2C
15/12cal Assault Bike
.
Part 2 – Accessory Work
IYT’s x 8-10 reps
Ring Plank Hold x :20-:30
Split Squats x 6-8/leg
.
Wednesday April 21,  2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Min 0-6: 500/400m Row into an amrap of:
30 DU’s + 3 Power Snatches (135/95)(70%)
** Rest 4min **
Min 10-16: 500/400m Row into an amrap of:
30 DU’s + 6 Power Snatches (95/65)(55%)
** Rest 4min **
Min 20-26: 500/400m Row into an amrap of:
30 DU’s + 9 Power Snatches (75/55)(40%)
.
Tuesday April 20, 2021
.
Hero WOD ‘Bradley’
10rds for time (cap 25min)
100m Run
10 Pull-ups
100m Run
10 Burpees
Rest :30
(scale pull-ups and burpees as needed to finish in under cap)
.
Monday April 19, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Part 1 – :40work/:20 rest x 3rds for max reps
Min 1 - GHD Sit-ups
Min 2 - Devil Presses (35/25)
Min 3 - Hollow Rocks
Min 4 - DB Thrusters
Min 5/6 – Rest
.
Part 2 - Accumulate the following:
2min Bottom of a Front Squat (95/65)
2min Standing Barbell Overhead Hold (75/55)
2min Bottom of an Overhead Squat (45/35)
**focus on balance and positioning - scale weight as needed
.
Sunday April 18, 2021
CrossFit - 8/9/10a
CrossFit Teens - 11a
.
Partner ‘DT’
120cal Row
10 alternating rounds of ‘DT’  (12 DL’s + 9 HPC’s + 6 S2OH)
120cal Row
.
Saturday April 17, 2021 
Class Times - 8a/9a/10a
CFSD Strongman - 1115a
.
Partner Benchmark -  ‘Holleyman’
30 Rounds For Time (partners alternate rounds)
5 Wall Ball Shots (20/14)
3 Handstand Push-Ups
1 Power Clean (225/155)
.
Friday April 16, 2021
.
Part 1 Build to a challenging 1-rep Strict Press
.
Part 2 E3MOM x 15min
7cal Ski erg
7 Push Press (95/65) (50-60% Part 1)

7 OHS
.
Thursday April 15, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
.
For max rounds +reps:
5min amrap of:
12/9cal Bike
9 Pull-Ups
9 Front Squats (135/95)(40% 1rm)
**Rest 5min
5min amrap of:
9/6cal Bike
6 Pull-Ups
6 Front Squats (155/105)(50% 1rm)
**Rest 5min
5min amrap of:
6/3cal Bike
 
3 Pull-Ups
3 Front Squats (175/125)(60% 1rm)
Wednesday April 14,  2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
20min amrap
400m Run
30 DU’s
20 KBS
10 Power Snatches (95/65) or 20 SADS (50/35)
Tuesday April 13, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p/730p
.
Part 1 – build to a challenging
2 Pausing Jerks + 1 Jerk (from rack/any style)
.
Part 2 – 4rds for time:
12 Box Jump Overs (24/20)
12 TTB/K2C
12/9/6/3 Clean and Jerks
.
Rd 1 - 12 Clean and Jerks (95/65)(50% P1)
Rd 2 - 9 Clean and Jerks (115/85) (60% P1)
Rd 3 - 6 Clean and Jerks (135/95) (70% P1)
Rd 4 – 3 Clean and Jerks (155/105) (80% P1)
.
Monday April 12, 2021
60/50cal Row
...immediately into
4rds for time
4 Strict Pull-Ups
8 Deadlifts (185/125)
12 HRPU
16 Butterly abmat situps
20 Air Squats to Target
...immediately into
60/50cal Row
.
Sunday April 11, 2021
Class Times - 8/9/10a
CF Teens - 11a
.
6 Rounds for Time - partners alternate movements (Partner 1 does 60 DU’s etc
60 DU’s
20 Kettlebell Swings (53/35)
12 burpees
21 db snatch (50/35)
12 db thrusters (50/35)
.
Saturday April 10, 2021
Class Times - 8/9/10a
Olympic lifting-11a
.
20min Partner WOD- partners split work as needed
150 Wall Balls 
150cal Rower 
In remaining time- max Ground to OH(95/65)
.
Friday April 9, 2021
Part 1 - Pistol and Rope Climb progressions
Part 2 - 5 sets for max reps
Min 1 – max GHD Sit-ups
Min 2 – max Rope Climbs
Min 3 – max Pistols
Min 4 – Rest
Thursday April 1, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p

Part 1 - For time: 
21 Cal Bike / Ski
21 Strict Press (95/65)
15 Cal Bike / Ski
15 Strict Press (115/75)
9 Cal Bike / Ski
9 Push Jerk (135/95)
.
Part 2 - 4 x 100m Sled Sprints (45/35)
.
Wednesday April 7,  2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Part 1 - 5 Sets x 3reps: Tempo Overhead Squat Complex
Rep 1 - 4 Sec down/2sec pause at bottom
Rep 2 - 2sec pause at bottom
Rep 3 - Regular tempo 
.
Part 2 – for max calories (total from all 3 sets)
Min 0-3: 21 OHS (95/65)(40-50%) + 15 Burpees Over Rower
...in remaining: max cal row
.
Min 6-9:
 
18 OHS (115/85)(50-60%)+ 12 Burpees Over Rower
...in remaining: max cal row
.
Min 12-15:
 
15 OHS (135/95)(60-70%)+ 9 Burpees Over Rower
...in remaining: max cal row

Tuesday April 6, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 -  3 Sets:     
1:00 Max Strict Pull-Ups

Rest :30

:30 Max Kipping Pull-Ups

Rest :15
:15 Max CTB Pull-Ups
(rest :90 between rounds)
.
Part 2   for time:
Min 0-6: 1200m Row
Min 6-16: 4 rds. for time: 20 WB's + 10 Pull-Ups
Monday April 5, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
Benchmark WOD - “Barbara Ann
5rds each for time: 
20 Handstand Push-Ups
30 Deadlifts (135/95)
40 Sit-Ups
50 DU’s
3min rest

Sunday April 4, 2021
Class Times - 8/9/10
.
Partner Benchmark - Andi
For Time:
100 Hang Power Snatches (65/45)
100 Push Presses
100 Sumo Deadlift High Pulls
100 Front Squats 

Saturday April 3, 2021
Part 1 - Back Squat 10-8-6-4-2
(work between 50-90%)
.
Part 2 – EMOM x 15min
:30 max cal Ski
:30 max HRPU
:30 max cal Bike
:30 max V-ups
.
Friday April 2, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p
8min amrap of:  8 Pull-ups + 8 Box Jump overs + 16 KBS
Rest 2min
6min amrap of:  6 Pull-ups + 6 Box Jump overs + 12 KBS
Rest 2min
4min amrap of:  4 Pull-ups + 4 Box Jump overs + 8 KBS
**Continue where you left off each amrap**
.
Thursday April 1, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p/730p
.
For Time: (20 min cap)
300/250m Row, 21 Deadlifts
300/250m Row, 21 HSPU’s
300/250m Row, 15 Deadlifts
300/250m Row, 15 HSPU’s
300/250m Row, 9 Deadlifts
300/250m Row, 9 HSPU’s
(Rx 225/155)(Scaled 185/125 or 135/95)
Wednesday March 31, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids
- 730p
.
Part 1 – Tempo Front Squats
5sets x 4 reps (40-75% 1-rm)
1-rep at 53X1 (5 sec negative, 3 sec pause at bottom)
1-rep at 13X1 (3 sec pause at bottom)
2-reps at regular speed
.
Part 2 - 7min amrap
1 Power Clean (155/105)+ 30 DU’s
2 Power Cleans + 30 DU’s
3 Power Cleans + 30 DU’s
etc...
**scale weight up/down to 65% 1rm
.
Tuesday March 30, 2021
Part 1 - 4 x 4min rounds / 3min rest
30/20cal Row
300/200m Run
Max Burpees
.
Part 2 - 4-5 Rounds for quality
:30 sec Hanging L-Sit
12 Empty Barbell Good Mornings
20 Alternating Lunges (45/35)
.
Monday March 29, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Open 21.2 - 5a/6a/530p/630p
CF Kids - 730p
Part 1 – 5rds for time(cap 13min)
15 alt. SADS (50/35)
12 Wtd. Step-ups (24/20)
9 alt. DB Hang C&J
6cal Bike or Skier
Part 2 - 4 Rounds
:30 Plank Hold 
20/15 Push-Ups
20/15 Tuck Crunches
20/15 Air Squats to Target
Sunday March 28, 2021
Class Time - 8/9/10
.
Partner Fight Gone Bad – 3rds x :90sec at each movement – one partner working at a time
KB Thruster
KB swings 53/35
Box Jumps
Hollow Rocks
Burpees
Rest
.
Saturday March 27, 2021
Class Times - 8a
CF Open 21.2 - 9a/10:30a
.
Part 1 - 5x5 Sumo Deadlift
** 50-75% 1rm Deadlift / No Touch + Go reps**
.
Part 2 – 4rds for time (17 min cap)
Run 300m
15 SDHP (75/55)
12 HRPU
9 Front Squat
6 Push Press
.
Friday March 26, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530
CF Open 21.2 - 530p/630p
.
3rds x 2min work/2 min rest at each station:
A)  24/20 cal row + max DB Hang C&J
B) 15/12 cal bike + max KBS
C) 15/12 cal ski erg+ max-anchored leg raises
Thursday March 25 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Open 21.3 - 7pm
.
3rds for time: 
20 GHD Sit-ups
20 Wall Balls (20/14)
10 Power Cleans (135/95)
10 Front Rack Lunge
2min Rest
Wednesday March 24, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
15 TTB
12 Squat Snatches (95/65)(50% 1rm)
15 TTB
9 Squat Snatches (115/75)(60% 1rm)
15 TTB
6 Squat Snatches (135/95)(70% 1rm)
15 TTB
3 Squat Snatches (155/105)(80% 1rm)
*scale to Power Snatches
.
Tuesday March 23, 2021
Part 1 - 5×3 Strict Tempo Pull-Ups
1sec up-3sec hold-2 down tempo
.
Part 2 - 14min amrap:
5 Handstand push-ups
7 Deadlifts (185/125)
9 Pull-ups
11/9 cal Row
Monday March 22, 2021 
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Open 21.2 - 5a/6a/530p/630p
CF Kids - 730p
.
Part 1 – 3rds for time
Run/Row 250m 
21/15/9 Kettlebell Swings (53/35)
9/15/21 Front Squats (135/95)
.
Part 2 – 4rds for quality
Weighted Dips x 6-10reps
IYT’s x 8reps
Alternating DB Bicep Curls x 6-10/arm
.
Sunday March 21, 2021
Partner – ‘Running Barbara’
5rds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
400m MB Run (together)
.
Saturday March 20, 2021
Class Times - 8a
CF Open 21.2 - 9a/10:15a
.
5rds - each for time
12 GHD Hip Extensions
10 DB Push Press (35/25)
8 DB Step-overs (24/20)
6 cal Assault Bike
Rest 1min
.
Friday March 19, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530
CF Open 21.2 - 530p/630p
.
Chipper for time (24 min cap)
10 HSPU
20 DB Hang Squat Cleans (35/25)
30 HRPU
40 KB Swings(53/44)
50 cal Row
40 KB Swings
30 HRPU
20 DB Hang Squat Cleans
10 HPSU
Thursday March 18, 2021 
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
.
Part 1Pistol Squat Progression / Practice
.
Part 2 - EMOM x 20min (4rds)
:30sec max GHD Sit-ups
:30sec max alt. Pistols
:30sec max K2E
:30sec max cal bike
rest
Wednesday March 17, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Against a running clock:
3 rounds of:
35 DU’s or 100m Row
12/9/6  Shoulder to Overhead (135/95)
.
Rest 3min and then 3 rounds of:
.
35 DU’s or 100m Row
15/12/9 Hang Power Clean (145/105)
.
Rest 3min and then 3 rounds of:
35 DU’s or 100m Row
21/15/9 Deadlifts (185/125)
 
* 6 min Time Cap for each round *

Tuesday March 16, 2021
Against a 15min running clock:
Min 0-6: for time(6min cap)
Fran – 21/15/9
Thrusters (95/65)
Pullups
.
Min 6-15
9min amrap of:
8 Power Snatch (95/65)
4 Burpee Box Jumps
 
Monday March 15, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Open 21.1 - 5a/6a/10a/530p/630p
CF Kids - 730p
.
Part 1 –Back Squat
* Set 1 – 10 reps @ 50% of 1-RM Back Squat
* Set 2 – 5 reps @ 65%
* Set 3 – 3 reps @ 75%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 75%
* Set 6 – 5 reps @ 65%
* Set 7 – 10 reps @ 50%
.
Part 2 - E3MOM x 15min(5sets)
:30max calories Ski erg
Sunday March 14, 2021
Class Times - 8/9/10a
.
30min amrap – partner partition work as needed:
50cal Row
40 OHS (95/65)
30 Box Jumps
20 Power Snatch
.
Saturday March 13, 2021
Class Time - 8am (no 9a/10a due to CF Open)
CF Open 21.1 - 9a/10a/11a
.
Partners alternate rounds for 30min...
5/4 SA Devil Press (50/35)
10/8  DB Step-ups (24/20)
100m Run
10/8 DB Step-ups
5/4 Devil Press
Friday March 12, 2021
.
Part 1 -  Build to a challenging Clean and Jerk
**any style clean / any style overhead**
.
Part 2 - In 10min....
21 Power Cleans (135/95)(60% 1RM C&J)
21cal on rower
15 Shoulder to OH
15cal on rower
9 Clean & Jerks
Max calorie row in remaining time
______________________
Join Us at CFSD tomorrow night for the CF Open workout announcement and to cheer on Erin, Chief and Patrick as they do the workout.  
 
Schedule Changes and Notes for The Open (March 11-29)
  • Thursday 7:30pm class is cancelled – we will be holding the CF Open Workout Announcement at 8p in its place.
  • Saturday Morning is the main CF Open time - there will be an 8am regular CrossFit class, but from 9am onward we will only be holding the CrossFit Open Workout (so 9a/10a/Oly/Strongman are cancelled.)
  • Additional Times will be available: Friday at 5a/530p/630p and Monday at 5a/530p/630p.
  • You will need to register for a heat at one of the above times.  We will post heat times on Thursday nights after we find out how long each workout is and how many people can do it at the same time.  If you are doing the workout at a time other than Sat AM, make sure you have someone to judge you.
The Open is the most fun and exciting time of year and the ultimate test to see how your hard work has paid off. With the addition of a new Foundations division for newer athletes,  this is something everyone is capable of doing.  You may officially register through the crossfit.com site  (cost is $20) to have your results tracked or you can simply come do the workouts. , so we hope to have our biggest participation ever this year.  
 To officially register do the following: 
1) To register - CLICK HERE 
2) Log-in (or Create an account if you are new to the Games).
3) Register and select CrossFit Seize the Day as your affiliate gym
Please note – you do not have to officially register to do the workout’s. To participate in the workouts without officially registering, let a Coach know or contact us by clicking here
Workouts are announced each Thursday(3/11, 3/18, 3/25) at 8pm and you have until the following Monday at 8pm to complete the workout and log your score.  The CF Open workouts will be offered: Fridays at 5a and 530p & 630p - Saturdays 9a-12p - Mondays at 5a & 630p.  If none of these times work for you, please let a Coach know 
Have questions? Just ask a Coach
____________________________________
Thursday March 11, 2021
Part 1 - 12-9-6-9-12 for time:
Deadlifts (60% 1rm)
Bar-Facing Burpees
.
Part 2  - 5 x 100’ Sled Pushes (ahap)
*rest 3min between sets

Wednesday March 10, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Part 1 - For time:
12/10 cal Assault Bike
20 GHD Sit-ups
12/10 cal Assault Bike
20 Kettlebell Swings
12/10 cal Assault Bike
20 TTB
**rest 4min and repeat**
.
Part 2 - Climb in 8min 1,2,1 - 2,2,2 etc…
1 SADS/arm + 1 HSPU/HRPU + 10 DU’s
2 SADS/arm + 2 HSPU/HRPU + 2 DU’s
Etc

Tuesday March 9, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p/730p
.
Part 1- for time:
10->1 Wall Balls
3 Deadlifts + 2 Hang Power Cleans + 1 SH2OH (135/95)

.
Part 2 - 500/400/300/200/100m Row
** you go / I go with a partner or rest=work**

Monday March 8, 2021

Part 1  - 3 x 10 Back Squats (50% 1rm)
.
Part 2 – 2 x 5min amraps (2min rest in between)
4 CTB Pull-ups
6 Thrusters (95/65)
8 BJO’s
.Sunday March 7, 2021
Pairs complete 100/75/50 for time:
Deadlifts(135/95) - resting partner hangs from pull-up bar
Cleans – resting partner holds handstand or hollow hold
Windshield Wipers – resting partner holds bottom of the squat 
 
Saturday March 6, 2021
Partners alternate 1min at each station for 30min
Calories rower
Alt DB Step-ups (50/35)
Alt DB Hang Clean + Jerk
Alt. Renegade Row
Weighted V-ups
 
Friday March 5, 2021
Part 1 – 10min to Build to a heavy Power Snatch
.
Part 2
21cal Assault bike
15 HSPU
9 Squat Snatch (135/95)
15 HSPU
21cal Assault bike
.
Thursday March 4, 2021
Part 1 - 10,8,6,4,2 Front Rack Lunges – building...superset with 10/leg bw split squats
Part 2 – 3x10 Bent Bar Row / superset with 100’ heavy Farmers Carry
Part 3 3rds x 2min work / 2min rest
15/12cal Ski erg + max KBS (53/44)
 
Wednesday March 3, 2021
Part 1 – Every :90 x 15min
5-10 Strict Pull-ups
5-10 Ring Dips
.
Part 2 – 5rds for time (13 min cap)
8 Pull-ups
6 Lateral Burpee over Bar
4 Deadlifts  (225/155)
200m Run
Tuesday March 2, 2021
Part 1 – Build to a challenging
Pause Front Squat + Pulse Front Squat + Front Squat
.
Part 2 - For time: 4/8/12/8/4
Single-arm DB OHS (left)(50/35)
Single-arm DB OHS (right)
Single-arm DB Thruster (left)
Single-arm DB Thruster (right)
3x DU’s (12/24/36/24/12)
.
Monday March 1, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Part 1 – 10min to build to a challenging 2-rep Hang Clean & Jerk
.
Part 2 - against a running clock:
Min 0-5:  30/27 cal. row and then an amrap in the remaining time of:
5 Hang Power Cleans (95/65)(50-60% Part 1)  + 5 Box Jumps (24/20)
...
Min 5-8: rest
...
Min 8-12: 24/21 cal row and then an amrap in the remaining time of:
4 Shoulder to OH + 4 Burpees
...
Min 12-15: rest
...
Min 15-18: 18/15 cal row and then an amrap in the remaining time of:
3 Hang Cleans & Jerks + 3 Burpee Box Jumps
 
 
The CrossFit Open - Should You Participate?
With the CrossFit Open just two-weeks away, we know CrossFit athletes all around the world are preparing their bodies and minds for a grueling competition full of intensity, emotion, excitement, and nervousness.  Even though we are ‘scoring’ the workouts, always remember, that full effort is full victory. While we have a number of experienced CFSD members that are interested in being competitive, many of you who are newer to the sport and should be more interested in being competitive with yourself. Think of this as a ‘you vs. you’ rather than ‘you vs others’.
This year the Open is running for only 3-weeks from March 11th to March 29th.  Each week a workout will be announced on Thursday night and you will need to complete it by Monday night. Open workouts heats will be available Friday nights, as well as over weekend. If you haven’t made up your mind yet, here are several reasons you should be participating in the Open.
  1. The CrossFit Open provides a fantastic reason to push yourself outside your comfort zone - We are usually capable of more than we think, but to push ourselves outside our comfort zone, we usually need a reason. Competition, where the outcome of your workout “matters,” is a great motivator to try harder. Yes, for many of you the word ‘competition’ may be out of your comfort zone, but in life you are constantly competing for things, whether you like it or not.  It’s this competition and the camaraderie around that is reason why the CrossFit Open is full of first: people doing their pull-up, DU or for hitting big PRs. Participating in the Open gives you a reason to push yourself outside your comfort zone.
  1. The Open provides you with a yearly benchmark - The Open is a yearly benchmark, where you can compare where you’ve improved and which areas you’ve let slip. Benchmarks are important in training because they provide direct feedback on our progress and improvement. They are objective and provide you with information you can then act upon. This applies to everyone, whether you’re training to be a competitive athlete or whether your goal is to pick up your grandchildren or to lose weight or to be healthier; everyone likes seeing progress and can do with feedback as to where they can improve and how to get there.  The Open lets you know where you stand and where you can improve, year after year.
  1. Especially in 2021, anyone can take part - The Open is already the largest participatory sporting event in the world and unites hundreds of thousands of athletes in a single competition. New for 2021, in addition to the Rx, scaled, teens and master’s divisions, CrossFit has added additional scaling options and no equipment version that can be done at home. It really doesn’t matter if you have just started CrossFit or if you’ve been training for years, the Open is designed for every CrossFit athlete.
  2.  For the past few months, without you knowing it, we’ve been training for The Open - CrossFit is about being well-rounded and no other competition will test how well rounded you are, than the Open. We have planned our programming – strength building, skill development and conditioning – based on and around peaking for the Open.  Since you’ve already done the training, why not sign up?
  1. Paying money makes you take the competition more seriously - Officially registering for the Open will cost you $20. Once you’ve signed up for something and not just said you’d do it, you’re far more likely to commit to it. Actually paying money will likely motivate you to push yourself, as you’ve invested in the competition and made your desire to participate official.  Having signed up may become the reason you push aside excuses, show up for all workouts and give them your best. Dropping out is no longer the path of least resistance, so you’re less likely to take it.
  1. Simply put, it’s fun – Competing in the Open will feel different to finishing your usual workout; there’s a whole fun community atmosphere surrounding it, where you feel the support of your peers, get to compete with and against them and feel even prouder of your efforts than you usually would. The Open pushes you, it gives you butterflies right before the countdown hits, someone counts your reps, it feels important. You get a score, you have a benchmark for next year, you have a laugh. You get to measure yourself and see how much you’ve improved. You see how much others have improved.  Do you know that feeling of accomplishment that follows the end of a very hard workout?  Imagine that duplicated.  Simply put, the Open is fun.
To register go to games.crossfit.com and make sure to pick CrossFit Seize the Day as your home gym.  If you do not want to ‘officially’ register this year, you should still do the workouts and come cheer people on...
To order CFSD CrossFit Open Apparel Click Here
 
Sunday February 28, 2021
Class Times - 8/9/10
CF Kids - 11
.
Partner WOD – one partner works, while the other partner judges.
.
Min 0-5: for time -   15/12/9/6/3 Wall Balls +  SADS(50/35)(35/20) (partner 1)
Min 8-13: for time -  15/12/9 Wall Balls(20/14)(16/10) +  SADS (partner 2)
Min 17-22:  amrap of – 1,2,3 etc  TTB/K2C + Burpee to target (partner 1)
Min 24-29: amrap of: 1,2,3 etc  TTB/K2C + Burpee to target (partner 2)
Saturday February 27, 2021
Class Times - 8/9/10a
Olympic Lifting - 11a
.
Part 1 – warm-up to a sub-max Clean  (any style)
.
Part 2 – for time
21cal Row
15 Cleans (135/95)(50%P1)
15cal Row
10 Cleans (185/125)(65%P1)
12cal Row
5 Cleans (225/155)(80%P1)
...
Note – Cleans today should be squat cleans – though if you don’t have the mobility or your legs are tired, you may Power Clean
,
Friday February 26, 2021
.
Part 1 - EMOM x 18min (6 Rounds)
:30 max reps Deadlifts (225/155)(50-60%)
:30 max reps DB Push Press  (50/35)
:30 max cal Ski erg
.
Part 2 – 4rds: rest = work
50m each – OH DB/KB Carry + Rack Carry + Farmers Carry(ahap)
 
Thursday February 25, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p/730p
.
Part 1Bar Muscle-Up / Jumping Bar Muscle-Up practice
.
Part 2 - 5 Rounds for time:
3 Bar Muscle-Ups or 6 CTB Pull-Ups
9 Devil’s Presses (35/25)
27 DU’s
 
Wednesday February 24, 2021
.
Part 1  - Build to a 3-rep OHS
** take the bar off the rack
.
Part 2 - The Running Girls – for time:
1rd Nancy – 400m Run + 15 OHS(95/65)(50% Part 1)
1rd Kelly – 400m Run + 30 Box Jumps + 30 WB’s
1rd Nancy – 400m Run + 15 OHS(95/65)
** may sub row if the weather is poor
 
Tuesday February 23, 2021
.
Part 1 – Build to a challenging:
Strict Press + Push Press + Push Jerk
.
Part 2 - 4rds – each for time:
15 GHD Sit-ups
12 Push Jerks (115/75)(60% Part 1)
9/6 cal Bike/Ski
Rest 1min
.
Monday February 22, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Part 1 – 5rds – each for time
15 Cal Row
12 HSPU
9 DB Hang Squat Cleans (35/25)
** Rest 1min
.
Part 2 – Tabata x 8min
Flutter Kicks
Plank to Push-up
V-up or Tuck Crunch
Alt. Bird-dogs
Sunday February 21, 2021
Class Times - 8/9/10
CF Kids - 11a
.
Partner Deck of Cards Workout –
Hearts – calories Rower/Bike/Ski
Diamonds – Ground to OH (75/55)
Spades – Back or Front Squat
Clubs – HRPU + Hollow Rock
Saturday February 20, 2021 
Class Times - 8/9/10
Strongman - 1115
.
Partner alternate rounds x 5rds each (or rest = work)
12 SA DB Front Squats(Rt) (50/35)
9 Alt. SADS (50/35)
6cal Assault Bike or Ski erg
9 Alt. SADS
12 SA DB Front Squats (Lt)
.
Friday February 19, 2021
5a/6a/8a/9a/10a/430p/530p
.
Part 1 – Build to a challenging complex of:
1 Deadlift + 1 Hang Power Clean + 1 S2OH
.
Part 2 - 12min amrap
12 Deadlifts (50-60% Part 1) + 12 Box Jumps
9 Hang Power Cleans + 9 Burpees 
6 S2OH+ 6 Burpee Box Jump Overs
 
Thursday February 18, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p/730p
.
Part 1 – 2min on/off
15/12cal Assault Bike + max OHS (95/65)
15/12cal Ski erg + max HSPU
15/12 OHS  max cal Assault Bike
15/12 HSPU + max cal Ski erg
.
Part 2 -
4-5 Rounds for Quality and Load
8-12 RDLs
8-12 Dips
8-12 SA Ring Rows
Wednesday February 17, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 730p
.
Part 1 - Row 100/80 cal
**EMOM including 0:00 perform 5 CTB Pull-ups
**Time cap 10min (scale pull-ups accordingly to finish in under the cap)
.
Part 2 – Tabata x 8min
Wall Balls
DU's
.
Tuesday February 16, 2021
Part 1Build to a challenging Clean
.
Part 2 - CF Open 18.2 and 18.2a
Against a 12min clock:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/35)(35/20)
Bar-facing burpees
.
...in remaining time:
1-rep-max clean
 
Monday February 8, 2021
.
Part 1 - CF Games 12.3 - 15min amrap
15 Box Jumps(24/20)
12 Push Presses (115/75)
9 TTB
.
Part 2 – 4rds 
  • GHD Hip Extensions + SA DB Row
  • L-Sit Holds x :30
  • IYT’s x 8-10

 
Valentines Swole-Mate WOD
14min amrap (partners share work)
14 Leap Frog Burpees
14 Thrusters
14 Pull-ups
Saturday February 13, 2021
Following FGB format - 3rds x 1min max reps at each station.
Slam Balls
Weighted Jump-rope
Plate to OH
Weighted Crunch
Cal Ski erg
rest 1min
 
We will be holding a Powerlifting meet at CFSD this Sunday at 11am.  The meet is part of a Virtual Competition that you can enter your results with, but it can just be done for fun as well. You will have three events that you need to perform in - Back Squat, Deadlift, Bench Press.  You will simply need to post your heaviest weight in each.  Figure it will take 2hrs or so.  
 If you would like to participate, please click here

 

 Join for The Valentines Swole-Mate Partner WOD
Feb 14th - 8am / 9am / 10am
Bring your partner, your kids, a friend, etc....or just bring yourself.
The workout will be fun and challenging for everyone
(note - there will be no 11am CF Kids class as kids may come to the Swole-mate WOD)
Bringing a Guest? Click this link to register them?
 
Friday February 12, 2021
Part 1 – Squat Capacity Test - Max Reps Back Squat at Bodyweigh
** Scale to ¾ or ½ bw if your 1rm squat is near to or less than your bw)
Part 2 – 4rds of:
10/8cal Assault Bike
15 GHD Sit-ups
Rest 2min
 
Thursday February 11, 2021
Part 1 -
For time:
60cal Row
40 Alt SADS (40/25)(30/20)
20 Clean + Jerks (115/75)(75/55)
.
Part 2 - 3-4rds of quality:
  1. :30sec Barbell Hold (80-100% 1rm DL)
  2. :30 Hollow Hold
  3. :30sec dip hold (:15 top / bottom)
Wednesday February 10, 2021
For time(cap 8min)
15/12/9/6/3 Power Snatch (115/75)
50/40/30/20/10 DU’s
**rest 3min**
For time(cap 8min)
15/12/9/6/3 OHS
5/4/3/2/1 DB Man-makers (35/25) 
Tuesday February 9, 2021
Min 0-10: EMOM
Even – 6-10 Deadlifts (225/155)(65% 1rm)
Odd – 6-10 Box Jumps (30/24)
...
Min 10-14: Rest
...
Min 14-24: EMOM 
Even – 6-10 burpee to bar
Odd – 6-10 TTB (K2C do 12-20)
Monday February 8, 2021
Part 1 – Row Test Day
500m Row for time
.
Part 2 – 5rds for time
500/400/300/200/100m Row
25/20/15/10/5 WB’s
___________________________________________
Sunday February 7, 2021
Partner WOD - in teams if 2 perform as many reps as possible. Only one partner works at a time. Break work up as needed: 
...
Min 0-6: Max calorie row
Min 6-11: Max Shoulder to OH (35-115)
Min 11-15: Max Sit-ups
Min 15-18: Max HRPU
___________________________________________
Saturday February 6,  2021
Partners alternate full rounds for 4rds each
6  calories Assault Bike
9 Hang Power Cleans (135/95)
12 HSPU
9 Hang Power Cleans (135/95)
6  calories Assault Bike
___________________________________________
Friday February 5, 2021
3rds for time:
30cal row                                                                                                                                                                                                                                                                                                                                                                                                                                                
20 Thrusters (75/55)
10 Pull-ups
*Rest 2min*
___________________________________________
Thursday February 4, 2021
Part 1 - Pistol Squat Progressions
.
Part 2 - 12min amrap:
12 Box Jumps
9 Clean & Jerks (135/95)
6 Alt. Pistols
___________________________________________
Wednesday February 3, 2021
.
Part 1 – Build to a 1-rep max Deadlift
.
Part 2 - For time - 21/15/9
Calories on Rower
DB Hang Squat Clean (40/30)(30/20)(20/15)
DB Push Press

___________________________________________
Tuesday February 2, 2021
Part 1 - E5MOM X 20MIN
15/10 cal Ski Erg / Bike
30/20 Air Squats to a target
15/10 cal Rower
.
Part 2 – Tabata
  • Front Squat (45/35)
  • Strict Press
  • Back Squat
___________________________________________
Monday February 1, 2021
.
Part 1 - EMOM x 16min 
:30sec OHS (115/75)
:30sec Barbell Row
:30sec Front Squats
:30sec DU’s / SU’s
.
Part 2 – 3rds x 2min work / 2min rest
10cal Bike with OH Plate Hold (45/35)
Max plate to OH
At-HomeVersion
Part 1 - If you have a barbell do Part 1 as written.
If not, do :40on/:20off and use:
* a broomstick for OHS's
* use a pair of db's for the row and the front squats (or do :30 single-arm per arm I you only have 1db)
* jump and tap sides if you don't have a jumprope      
Part 2 - substitute a :45sec Wall Sit with arms extended overhead for the bike and sub a snatch or clean and jerk with a dumbell or other object                                                  
___________________________________________
Sunday January 31, 2021
Class Times – 8a/9a/10a
.
Partners alternate 2min work/2min rest at each station. 
15/12cal + max Power Cleans (25-95# Bar or 10-35# DB)
15/12cal + max Shoulder to OH
15/12cal + max Hollow Rocks
15/12cal + max Ground to OH
**rest 1 min**
1min Power Cleans + max calories on rower
1min Shoulder to OH + max calories on rower
1min Hollow Rocks + max calories on rower
1min Ground to OH + max calories on rower
___________________________________________
Saturday January 30, 2021
Class times - 8/9/10
CF Kids - 10
Olympic Lifting - 1115
.
Alternate full rounds with a partner for 30min
5/4 Cal. Assault Bike
10 Alt. Dumbbell Hang Clean and Jerks (50/35)
15 Box Jumps Overs (24/20)
10 Alt. Dumbbell Hang Clean and Jerks 
5/4 Cal. Assault Bike
___________________________________________
Friday January 29, 2021
Part 1 –3rds for time: Rowing  ‘Helen’
500m Row
21 KB Swings(53/35)
12 Pull-ups 
.
Part 2 – 4rds
GHD Sit-ups
Weighted Dips
Wall Extensions
___________________________________________
Thursday January 28, 2021 
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 – Strict Press 3/3/2/2/1/1...
.
Part 2 - HSPU progressions
.
Part 3 – 6min amrap:
1 HSPU + 1 Front Rack Lunge(per leg) (135/95)
2 HSPU + 2 Front Rack Lunges
Etc...
___________________________________________
Wednesday January 27, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645p
.
Part 1 – 5/5/4/4/3 Front Squat/Back Squat combo
.
Part 2 - 4rds for time
50 DU’s
20 SADS (50/35)
10 TTB
___________________________________________
Tuesday January 26, 2021 
.
Part 1 – alternate 5 sets of each:
a) Seated Box Jumps x 5-6 reps
b) Strict Pull-ups x 3-6 reps
.
Part 2– in 20min
250m Row
1, 2,3 etc. rds of ‘Cindy’
(5 Pull-ups + 10 Push-ups + 15 Squats)
____________________________________________
Monday January 25, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645p
.
Part 1 – Work to a challenging complex of:
3 Deadlifts + 2 Hang Power Cleans + 1 Shoulder to OH
.
Part 2 – 5rds for time(cap 9min)
20 WB’s
6 Power Cleans (135/95)(65% Part 1)
____________________________________________
Sunday January 24, 2021
Class Times - 8/9/10
Partner WOD - 24min amrap
60 Box Jumps (24/20)
48 Kettlebell Swings
36 KB Thrusters
24 Burpee to 6” target
 ____________________________________________
Saturday January 23, 2021
Class Times - 8/9/10
Part 1 – Build to a heavy 3, 5 or 7-rep Back Squat
.
Part 2 – For total time:
5 x 250m Row
*2min rest between each*
 ____________________________________________
Friday January 22, 2021
Part 1 - 11min amrap - 2-4-6, etc. reps of:
Thrusters
Kipping Pull-Ups
Burpees Over the Bar
.
Part 2 - Tabata Core x 8min
V-ups
Side Plank (rt)
Tuck Crunches
Side Plank (lt)
 ____________________________________________
Thursday January 21, 2021
Part 1 – E2MOM x 10min - Pause Snatch Pull Drill
  • 3sec pauses at 2” off floor/below knee/above knee/mid-thigh/high hang
  • Start lite and build focusing on balance and position over weight
Part 2 - EMOM x :30 sec max reps x 15min
OHS (95/65)
DU’s
Power Snatch
Cal Ski erg
Rest
 ____________________________________________
Wednesday January 20, 2021
Part 1 - E4MOM x 20min
12/9 Calorie Bike
9 Deadlifts (275/205)(60%)
6 Strict K2C/K2E
.
Part 2 – Accessory work
Alt. DB bicep curls x 6-10/arm
DB Row x 6-10/arm
Weighted Crunches x 15
 ____________________________________________
Tuesday January 19, 2021
.
Part 1 – Build to a challenging 8-rep Bench Press
.
Part 2 – 4rds for max reps/calories
Rd 1&2 – Row 300m + max unbroken reps bench (65% Part 1)
Rd 3&4 – Max unbroken reps bench + max calorie row
 ____________________________________________
Monday January 18, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645p
.
MLK WOD (20min cap)
2rds for time:
19 Hang Power Snatch (95/65)
29 Lateral Plate Jumps (45/25)
39 Kettlebell Swings
19 Hang Power Cleans
68 Rebounding Plate Jumps
.
19-29 represents year of MLK’s birth - 19-68 represents year of his assassination - 39 represents his age
 ____________________________________________
Sunday January 17, 2021
Class Times - 8/9/10
.
Partner Hero WOD – 'The Lyon' - Alternate for 5rds. each
7 Squat Cleans (165/115)
7 Shoulder to OH
7 Burpee Pull-ups
 ____________________________________________
Saturday January 16,2021
Class Times - 8/9/10
In teams of 2: 90/60/30
Wall Balls (20/14)
Calories Rower
HRPU ____________________________________________ Friday January 15, 2021
5a/6a/8a/9a/10a/430p/530p
.
Part 1 – Build to a challenging:
Deadlift + Hang Power Clean + Push Jerk
.
Part 2 – 3rds for time
10 SA DB Clean (50/35)
10cal Row
10 SA DB S2OH
30 DU’s
____________________________________________
Thursday January 14, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1 – 10min amrap
25'arm Single-arm OH DB Lunge (50/35)
2,4,6... Devil Presses (2 DB’s)
.
Part 2 - Tabata Core x 10min
____________________________________________
Wednesday January 13, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645P
.
Part 1 - 3 Position Snatch (Hang, Below Knee, Floor)
* Work up to a challenging weight over 5-6 sets
*Try to receive in bottom of squat
 .
Part 2 – 10 -> 1 for time:
Kettlebell Swings (53/35)
No Push-up Burpees
____________________________________________
Tuesday January 12, 2021
Part 1 – 3 x 10 Back Squat (60-80%)
.
Part 2 complete as many rounds as possible in 20min:
GHD Hip Ext w/ SA Row x 6-8/arm
Negative Pull-ups x 3-5
Reverse Snow Angels x 8-12
____________________________________________
Monday January 11, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645p
.
Part 1 – 3rds for time (rest = work)
Rd 1 – 12/9/6  cal Air Bike + DB Thrusters (30/20)
Rd 2 – 12/9/6 cal Air Bike + DB Thrusters (40/25)
Rd 3 –  12/9/6 cal Air Bike + DB Thrusters (50/35)
.
Part 2 complete as many rounds as possible in 20min:
GHD Sit-ups x 15-20 reps
Crab Walk x 50’
Crossover Symmetry W’s x 8-12
____________________________________________
Sunday January 10, 2021
Class Times 8/9/10
.
In teams of 3 - one Partner on a station at a time switching E2MOM.
Station 1 - 500/400m
Station 2 - 1rd of DT (155/105)
Station 3 - rest
____________________________________________
Saturday January 9, 2021
Part 1: Front Squat 7-7-7-7
.
Part 2:  AMRAP x 12 min
12 Box jump overs (24/20)
12 TTB / K2C
12 SADS (50/35)
36 DU’s
____________________________________________
Friday January 8, 2021
Part 1: Build weight over each set.
E2MOM x 8min - 1 High Hang Muscle Snatch + 1 High Hang Snatch
E2MOM x 8min - 1 Hang Power Snatch + 1 Hang Snatch
E2MOM x 8min - 1 Power Snatch + 1 Snatch
.
Part 2:  EMOM  x :30 sec max reps x 4rds
Min 1– Strict Pull-ups / Feet Elevated Ring Rows
Min 2 - OHS (115/85)(60% Part 1)
Min 3 - Calories bike
Min 4 - Rest
____________________________________________
Thursday January 7, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1
- For time
15/12/9/6/3
Deadlifts (225/155)
HSPU
.
Part 2-
EMOM x 12minutes (4sets of each):
Minute 1 – 20/15 Wall Balls
Minute 2 – 20/15 Kettlebell Swings ( heavy)
Minute 3 – 20/15 Hollow Rocks
____________________________________________
Wednesday January 6, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645p
.
Part 1E2MOM x 12min at 40-80% 1rm
3 Position Cleans (Hang, Below the knee, Floor)
.
Part 2 – EMOM x 5min – 1 heavy clean pull at 90-110% 1rm
.
Part 3 – Tabata Core
Straight Leg Sit-ups
Knee to Elbow Mtn Climbers
Flutter Kicks
Plank Jacks
____________________________________________
Tuesday Janaury 5, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p
.
Part 1- 10min amrap
10 Push Presses (115/75)(60% 1rm)
10 Pull-ups
10 Push Jerks
10 Burpee to 6” target
.
Part 2 – for time:
500/400 Row
100/80 Air Squats to target (EMOM 2/1 Wall Walks)
Row 500/400
____________________________________________
Monday January 4, 2021
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations - 10a/6p
CF Kids - 645p
.
Part 1  build to a challenging 3-rep Pause Squat (2sec pause at bottom)
.
Part 2 – 4rds x 8-10 reps per movement. Rest as needed.
Weighted Dips
Flat Bench Rows
IYT’s
____________________________________________
'THE CFSD January Reset'
While we don’t necessarily believe in New Year’s resolutions, we do believe in new beginnings and a chance to right our wrongs.  After several weeks of indulgences that have grown into over-indulgences, CFSD is offering members a chance to hit the reset button.  Our health and nutrition coach only hosts a group nutrition challenge to our members once a year - and now is your chance to get in on a 4 week program designed to get you headed in the right direction. 
There are only 2 days to get in on our extremely popular and effective month long nutrition program.  It is included in your monthly unlimited CFSD membership so if you are interested in signing up, please let us know before Sunday morning January 3rd.  If there is someone in your life that could benefit from this program but are not yet a member of CFSD - they are able to participate by purchasing a spot; please contact Coach Jeff or Coach Kathy for further details.  
What is the 4 Week Reset?  In our experience, we can metabolic mountains in just about 30 days but unlearning and re-learning health concepts involving food, movement and lifestyle.  You may only know metabolism as being a finicky, stubborn process that either moves “fast” or “slow”.  You can probably recognize that your metabolism determines how much fat you have on your body, how readily that fat can be accessed or burned and also how your metabolism directly impacts how much energy you have and if your body can use it.  It actually impacts how your body feels, and how you feel in your body. 
In our experience, we believe we are all designed to be perfect, optimal, fuel-efficient beings.  Every one of us can have the energy and waistline that we desire. But, we need to understand what our bodies are actually wanting.... and that takes time and patience. The longer you have moved away from the ideal lifestyle. - the longer it will take to wake up that metabolism.  For some of you, 4 weeks or a month is all it takes - for others, it may take longer but we promise it does happen.  We wholeheartedly believe that while our ‘genes load the gun’ - we also know that ‘lifestyle pulls the trigger’.  
If you think you can feel better, look better, enjoy better sleep and health, have a clearer mind, enjoy improved moods - this “Reset” is for you.  
All you need is to become a member of CFSD if you are not ready, have a Facebook account (that is where all of the fun happens in a private/secure FB group) and be ready to learn to become your own detective to see what works for you and what works against you.
____________________________________________
Sunday January 3, 2021
Class Times - 8/9/10
.
Partner Chaos – partners will to perform max reps at each station – partners will not know the reps or times at the start of the workout. 
Cal. Ski erg
burpee to 6” target
Power Snatch(75/55) or Plate to OH(35/25)
OHS or Squat w/ Plate
Cal. Assault Bike
____________________________________________
Saturday January 2, 2021
Class Times - 8/9/10
CrossFit Kids - 10
Oly/Barbell - 11
.
Part 1 - EMOM x 10min
Even minute: 10 thrusters (95/65)
Odd Minute: 10 pull ups
.
Part 2 – For time
20cal Row
20 Barbell Lunge (45/35)
20 thrusters (45/35)
20 Barbell Lunge (45/35)
20cal row.
 ____________________________________________
Friday January 1, 2021
Welcome 2021 
Class Times - 8a/9a/10a
.
Part 1 - :20sec work/:21sec rest x 5rds of:
Deadlifts (95/65)**
Hang Power Cleans
Shoulder to OH
Hollow Hold
Plank Hold
Clean & Jerk
1min Rest
** start lite and add weight each round **
.
Part 2 – 2021m Row for time (solo or partner)
____________________________________________