WOD

12.11.18
Skill/strength: deficit HSPU

8 min amrap
4 single arm shoulder to overhead (right) 50/35
8 DB snatches 50/35
4 single arm shoulder to overhead (left) 50/35
30 double unders
Rest 2 mins
4 min amrap
8 DB snatches 50/35
8 HSPU
Rest 2 mins
2 min amrap
Double unders


12.10.18
Misfit clean complex:
Power clean + push jerk + front squat + hang squat clean + split jerk (record heaviest)

For time:
3 rounds of “Cindy”
20 hang power cleans 135/95
3 rounds of “Cindy”
15 hang power cleans 155/115
3 rounds of “Cindy”
10 hang power cleans 185/135


12.9.18

Open Gym! Work on your GOATS!


12.8.18
Nancy
Five rounds for time of:
400m run
15 OHS (95/65)


12.7.18
10/8 calorie row
10 push-ups
10 kbs 70/53

Rest 1 min

20/15 calorie row
20 push-ups
20 kbs

Rest 1 min

30/25 calorie row
30 push-ups
30 kbs


12.6.18
Skill: ring muscle up progression (15 mins)

For time:
100 double unders
20 wall balls
5 ring muscle ups
20 deadlifts 225/155
5 ring muscle ups
20 wall balls
100 double unders


12.5.18
10 min EMOM
0-5: 1 power snatch + 1 OHS
5-10: 1 squat snatch

10-15:00 find heaviest squat snatch

5 rounds
3 squat snatches (75% of heaviest for today)
9 lateral bar burpees
15 sit-ups


12.4.18

EM2MOM (10 mins)
2 push jerks 85%

10-8-6-4-2
Power cleans
Push jerks 105/75
2-4-6-8-10
Pull-ups
HSPU


12.3.18
1 rep max back squat

12 min amrap
10 double dumbbell snatch 40/25
12 front squats 40/25
15 box jumps

Rest 12:00-13:00

Cash out: 13:00-15:00
Max dumbbell step ups


12.2.18

21-15-9
SDLHP 95/65
115-75-45
Double unders
3-2-1
Rope climbs


12.1.18
14 min EMOM alternating between:
1 Hang squat clean (build)
100m run + 5 lateral bar burpees

1 round for time
30 hang squat cleans 135/95
60 push-ups
30 overhead squats 135/95
60 push-ups


11.30.18
Bench press 5×3

3 rounds for time
30 kbs 53/35
20/15 calorie row
10 HRPU
5 ring muscle ups


11.29.18

Every 90s for 7 rounds
1 push jerk + 1 split jerk
Build weight

100 double unders
50 thrusters 75/55
80 double unders
40 sit-ups
60 double unders
30 pull-ups
80 double unders
40 sit-ups
100 double unders
50 thrusters 75/55


11.28.18
Warm up
3 rounds
5 empty bar power snatches (build each round)
10 calorie row
10 push-ups

15 rounds
1 power snatch 155/105
5 HSPU
7 T2b

Rx + = HSPU and T2b unbroken for all 15 Rounds


11.27.18
Deadlift- 15 mins to work to a heavy double

10-9-8-7-6-5-4-3-2-1
Body weight deadlifts
Ring dips
(12 min cap)
At the 12 min mark
30 burpee box jump overs for time (box facing)


11.26.18

Build to a heavy “Macho Man” complex
3 power cleans
3 front squats
3 push jerks

AMRAP 15 mins
3 rounds of “macho man” complex 135/95
50 double unders


11.25.18

400m run
50 single arm hang clean and jerks 50/35
25 HSPU
50 alt db snatches
25 HSPU
50 single arm hang clean and jerk
400m run


11.24.18
Partner workout- bring a friend for FREE day!

PLUS ONE LUCKY NEW PERSON WILL WIN A FREE MONTH OF CROSSFIT!!!

3 rounds – split evenly
50 wall balls
40 KBS 53/35
30 burpees
20 partner sit-ups 25/15
100m sprint (together)


11.23.18
Max effort pull

1 set max unbroken pull-ups (kipping/butterfly allowed)

1 set max unbroken hang power cleans 95/65

1 set max unbroken toes to bar

1 min calories row after each movement. 3 mins rest after every max effort.


11.22.18

Thanksgiving AMPAP
As many plates as possible!!
How many will you get?

Every round is 3 minutes. You must complete all the reps in the round to advance to the next round. If you finish the round early, you must wait until the top of the 3rd minute to begin the next round.

In 3 minutes, complete
5 power snatches 105/75
3 Burpees over the bar

3-6 minutes complete:
5 power snatches
6 Burpees over the bar

6-9 minutes complete:
5 power snatches
9 Burpees over the bar

9-12 complete:
5 power snatches
12 Burpees over the bar

*reps of Burpees keep going up by 3, power snatch stays at 5 reps each round.

TURKEY TROT
If you do not complete the 12-15 minute round, run 1 mile.
If you do not complete the 15-18 minute round, run 800.
If you do not complete the 18-21 minute round, run 400.


11.21.18
Warm up for deadlift/review muscle ups

5 rounds
3 ring muscle ups
12 deadlifts 225/155
15 box jump overs
21 HR push-ups


11.20.18
10 rep max back squat

Inspired by CrossFit Klew:
30 bear complex for time 95/65
Every time you drop the barbell 100m sprint


11.19.18
15 mins to establish a heavy split jerk
10 push or split jerks 165/115
20 c2b pull-ups
30 sit-ups
100 double unders
30 sit-ups
20 c2b pull-ups
10 push or split jerks 165/115


11.18.18

20 min amrap
1 rope climb
20 db snatches
1 rope climb
20 goblet lunges
200m run

Rx – 50/35


11.17.18

Warm up to heavy clean and jerk

Partner workout

0-7 min
Partner A and B establish 1 rep max clean (squat or power)

7-14 amrap (alternating rounds – you go, I go)
7 wall balls
7 push-ups

14-21
Partner A and B establish 1 rep max clean and jerk

21-28 amrap (alternating rounds – you go, I go)
7 wall balls
7 push-ups

Score = total for maxes and # of rounds
*only complete rounds count


11.16.18

30 cal row
1 rope climb
30 KBS 50/35
1 rope climb
30 ring dips
1 rope climb
30 ring dips
1 rope climb
30 KBS
1 rope climb
30 cal row


11.15.18
For time
150 double unders
50 sit-ups
100 double unders
40 pistols
75 double unders
30 push press 115/85
50 double unders
20 HSPU
25 double unders
10 BMU

Sx = 50 double unders each round

25 min cap


11.14.18
5 min AMRAP x3
(1)
5 hang power snatches 95/65
5 burpees

(2)
5 hang power snatches 105/75
7 box jumps 24/20

(3)
5 hang power snatches 115/85
5 burpee box jumps

From 19:00-30:00
Find heaviest hang power or hang squat snatch.

Score is # rounds plus reps and heaviest snatch completed.


11.13.18

12 min EMOM alternating between
Minute 1: 1-3 power cleans (increasing weight during every PC round)
Minute 2: 30 Russian twists 25#

Every 5 mins for 20 mins
200m run
12 power cleans 155/105
12 chest to bar pull-ups


11.12.18

Overhead Squat – 20 mins to find a heavy single

For time
60 deadlifts
45 OHS
30 shoulder to overhead

Rx 135/95


11.11.18

COFFLAND HERO WOD

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.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

For Time
6 minute Hang Hold (cumulative)

Each time you drop from the bar:
800 meter Run
30 Push-Ups


11.10.18
10 min EMOM
0-5 mins – 2 power snatches
5-10 mins – 1 power snatch

3 rounds
10 power snatches
20 burpees
50 double unders

Weight goes up each round for power snatches
115/75, 135/95, 155/115

One min rest between rounds


11.9.18

500m row
50 sit-ups
40 sdlhp 75/55
30 ring dips
20 strict press
10 strict chin ups
500m row


11.8.18
Tabata (alternating)
Push-ups/DB snatch 50/35
score = total reps

4 rounds for time
5 devils press 50/35
10 DB step ups
15 wall balls
200m run


11.7.18
12 min EMOM
1 hang power clean

0-4 mins
20 hang power cleans 135/95
20 box jumps
Max HSPU

4-5 min rest

5-9 mins
20 HSPU
20 hang power cleans
Max box jumps

9-10 min rest

10-14
20 box jumps
20 HSPU
Max hang power cleans


11.6.18
20 mins to work to a heavy 3rm back squat

3 rounds for time
15 back squats 155/105
15 pull-ups
*back squats are from the ground


11.5.18

2 rep max push press (15 mins)

Metcon: Every 2 mins for 10 mins:
15 toes to bar
Max burpees over the bar
Rest 3 minutes
One set of max unbroken push press 115/75
*absolutely no redipping!


11.4.18

0-10:00 1 mile run
Max kbs
10:00-12:00 2 min rest
12:00-19:00 800m run
Max goblet lunges
19:00-20:00 1 min rest
20-24:00 400m run
Max KB SDLHP

Rx = 53/35, RX+ = 70/53


11.3.18

Partner workout (you go, I go)
4 rounds
20 chest to bar pull-ups
6 squat cleans
10 synchro burpees over the bar

Rx+ = 10 bar muscle ups, 225/155


11.2.18

Minute A: work on skill/lift 1-5 reps
Minute B: 12/10 calorie row
Minute C: 20 sit-ups

21 mins*


11.1.18

0-4 mins (3 hang squat snatches)
4-8 (2 hang squat snatches)
8-15 (1 hang squat snatch)

“Isabel”
30 snatches for time 135/95


10.31.18

Warm up: 4 rounds
4 barbell good mornings
6 ring rows
8 hop overs

Take 10 mins to warm up to deadlift weight

10 RFT
10 pull-ups
1 deadlift 315/205
10 box jump overs (jump RX)

Finisher: In honor of Halloween:
The haunting hill:
20 double unders
40 double unders
60 double unders
40 double unders
20 double unders
3 burpees between rounds


10.30.18

Every 2 min for 10 mins
2 push jerks at 85%-90%

(3) 6 min amraps
200 meter run
20 push-ups
10 hang power cleans
Max push jerks
115/75, 135/95, 155/105

2 min rest between rounds


10.29.18

Back squat (15 mins)
Work to a heavy single.
At 15 minute mark do 5 reps at 85%

Metcon:
25 toes to bar
50 wall balls 20/14
150 double unders
50 wall balls
25 toes to bar


10.28.18

5 rounds
20 hang power cleans 50/35
10 burpees
20 push jerks
10 pull-ups
20 hang power clean and jerks
10 HSPU

*single arm 10 right/10 left for all moves


10.27.18

25 min cap
400m run
9 power snatch 135/95
9 overhead squats
5 squat snatches

300m run
7 power snatches 155/105
7 overhead squats
3 squat snatches

200m run
5 power snatches 175/115
5 overhead squats
1 squat snatch

Use remaining time to find heaviest squat snatch


10.26.18
Bench press – 5×3 @75-85%

5 rounds
20 alternating lunges with plate overhead 25#
20 ring dips
20 weighted sit-ups 25#


10.25.18

CrossFit Roseland workout #1 (and extra credit)

8 min amrap
8 box jump overs 24/20
20 wall balls 20/14

Rest 2 mins

4 min amrap
4 toes to bar
10 DB snatch 50/35


10.24.18
15 mins to work to heavy 2rm hang clean

3 rounds for time
30 deadlifts 155/105
20 hspu
10 hang power cleans 155/105
5 ring muscle ups


10/21

5 min amrap
Buy in: 200m run
12 hang power snatches 75/55
12 sit-ups

1 min rest

5 min amrap
Buy in: 200m run
9 hang power snatches 95/65
9 toes to bar

1 min rest

5 min amrap
Buy in: 200m run
7 hang power snatches 105/75
7 sit-ups
7 toes to bar

Finisher:
3 rounds
30 Russian twists
30 second hollow hold


10/20 BARBELLS FOR BOOBS

Team workout
Helen
3 rounds
400m run (stagger start)
21 kbs 53/35 (rx+ 70/53)
12 pull-ups (rx c2b)

One minute max synchro burpees

Grace
30 clean and jerks 135/95 (rx+185/115)

One minute max synchro burpees

Karen
150 wall balls 20/14

One minute max synchro burpees


10/19

25 cal row
50 dumbbell snatch
25 hrpu
50 single arm db hang cleans
25 hrpu
50 db snatch
25 cal row


10/18

Squat clean EMOM (12 mins)
Start at 50% of your 1 rep max in minute 1. Go up 5-10% every round.

Metcon
10-9-8-7-6-5-4-3-2-1
Lateral bar burpees
1 squat clean at 80% of today’s max.


10/17

3 rounds – 5 minutes each
400m run
10 deadlifts 225/155
Max BMU in time remaining (Scale: most challenging pull-up variation)

Finisher – accumulate a 3 min weighted plank 45/25


10/16

8 minutes to work up to 80% or hang power snatch.

10 min EMOM alt between
1 hang power snatch at 80%
40 double unders

15 mins
3 muscle snatch 75/55
3 toes to bar
3 hspu
6,6,6
9,9,9…
Go up by 3s until time runs out


10/15

15 minutes to work up to a heavy overhead squat

Round 1
15 front squats
200m run
15 overhead squats
200m run
15 back squats
200m run

Round 2
15 front squats
15 box jumps
15 overhead squats
15 box jumps
15 back squats
15 box jumps

Rx 105/75, 24/20 jumping


10/14

Partner Workout
1000m Row
Then
60 Deadlifts 155/105 (you go, I go)
1 Round of Cindy (together)
45 Hang Power Cleans
1 Round of Cindy
30 Push Jerks
1 Round of Cindy


10/13

Work to a heavy set of 2 Hang Squat Snatches

20-minute AMRAP
50ft HS Walk (scale 50 plank taps/shoulder taps)
3 Hang Squat Snatches 155/105
15 Toes to Bar


10/12

400m run
50 single arm db hang clean and jerks
50 goblet lunges
50 calorie row
50 goblet lunges
50 single arm Db hang clean and jerks
400m run


10/11

Skill: rope climb in least pulls. 3 attempts to climb.

100 double unders
12 hang cleans 135/95
12 burpee box jump overs 24/20
1 rope climb
75 double unders
9 hang cleans 135/95
9 burpee box jump overs
1 rope climb
50 double unders
7 hang cleans 135/95
7 burpee box jump overs
1 rope climb
25 double unders
5 hang cleans
5 burpee box jump overs
1 rope climb


10/10

15 mins – work to a heavy front squat

5 rounds
1 min wall balls 20/14
1 min DB Snatch 50/35
1 min push-ups
1 min rest


10/9

7 min amrap
7 deadlifts 185/135
7 pull-ups

2 min rest

7 min amrap
5 deadlifts 225/155
5 c2b

2 min rest

7 min amrap
3 deadlifts 275/185
3 ring muscle ups
(Scale BMU or c2b+3 ring dips)

Finisher:
4 rounds 25/15
7 straight arm crunches
7 weighted v-ups
7 Russian twists each side
7 hollow pull-overs


10/8

3 rounds
100m run/5 power cleans, push jerks, clean and jerks (respectively for each round/5 burpees OTB)

Inspired by @crossfittraining
3 rounds max reps
Power cleans (1)
40s/20s rest
30s/30s rest
20s/40s rest
10s/50s rest
Push jerks (2)
Clean and jerks (3)
*no rest between rounds
then 8 mins to find heaviest clean and jerk.

Rx 155/105

Score is reps/last successful c&j


10/7

For time:
800m run
30 ring dips
20 sdlhp 95/65
10 burpees
400m row
10 burpees
20 sdlhp 95/65
30 ring dips
800m run


10/6

5 min emom – 1 power snatch
5 min emom – 1 power snatch/1 ohs
5 min emom 1 squat snatch
5 mins to work to heavy squat snatch

For time
25 hspu
15 ohs 135/95
10 bmu
15 ohs 135/95
25 hspu


10/5

400m run
3 rounds
21 kbs
15 sit-ups
9/12 cal row
400m run
2 rounds
21/15/9
400m run
1 round
21/15/9


10/4

Back Squats (15 minutes)
Every 3 minutes. 3 reps @ 85%
25 minute time cap
400m run
Then 10 rounds of the Bergeron Beep Test
7 thrusters 75/55
7 pull-ups
7 burpees
Then 400m run

 

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