Wods

2020-09-22

Crossfit

336 CF

Tuesday
A1: Metcon (No Measure)
A1 - Bulgarian split squats
3 x8/side

-rest 1 min-

A2 - Dbl KB s. leg Deadlift
3 x 8/side

-rest 1 min-

A3 - Strict pull-ups
3 x 5-10 @30X1

-rest 2 min-
B: Metcon (Calories)
3 rounds
1:00 ME bike cals
1:00 REST

-then-

3 rounds
1:00 ME ski cals
1:00 REST

2020-09-21

Crossfit

336 CF

Monday
A: Nasty Nancy (Time)
5 rounds:
500-m run
15 overhead squats
15 bar-facing

Rx
95/65

Rx+
135/95

Crossfit Games
185/125

*30 min CAP*

M 1st - Fraser - 17:50
W 1st - Davidsdottor - 18:16

M 30th - Shorunke - CAP +28
W 30th - Haas - 28:35

2020-09-20

Crossfit

336 CF

sunday
A: Metcon (AMRAP - Reps)
Every 4:00 x5 rounds
20 Alt. Hang DB Snatch
15/10c row
100m run

Rx
DB - 35/25

Rx+
DB - 50/35

2020-09-19

Crossfit

336 CF

Saturday

2020-09-18

Crossfit

336 CF

Friday
A: Metcon (AMRAP - Reps)
4 rounds
:30 max reps power cleans @ 70%
-:90 rest-
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
15 toes-to-bar
15 Wallballs
150m run
Rx
WB - 20/14

Rx+
WB - 30/20
5 ring MU

2020-09-17

Crossfit

336 CF

Thursday
A: Metcon (AMRAP - Reps)
25 min EMOM
M1 - 150m row
M2 - :45 BBJO
M3 - 150m row
M4 - :45 KB front rack Step-ups
M5 - :45 front leaning rest

Rx
KB -53/35

*score is number of BBJO and Step-ups*

2020-09-16

Crossfit

336 CF

Wednesday
A: Hang Power Snatch, hang squat snatch, OHS @42X1 (1,1,2 every :90 x8)
60-70% of 1RM snatch
B: Metcon (Calories)
5 min AMRAP x2
30/25 cal Bike
60' DB Walking lunge
ME Ski calories

*Score is total ski calories*

Rx
DB - 35/25

Rx+'
DB - 50/35

2020-09-15

Crossfit

336 CF

Tuesday
A: Metcon (No Measure)
12 min EMOM
M1 - :40 Double unders
M2 - 100' Mixed KB Carry F. Rack/OH
M3 - 3 kipping deficit HSPU
B: Benchmark - Run/PU/Bur (Time)
For TIme
800m run
-then-
10 rds
5 strict pull-ups
8 burpees to target(Pull-up bar)
-then-
800m run

2020-09-14

Crossfit

336 CF

Monday
A: Back Squat (Find heavy single)
5 @ 65-70%
3 @ 70-80%
3 @ 70-80%
1 @ 85-100%
1 @ 85-100%
1 @ 85 -100%
B: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
C: Metcon (No Measure)
-Extra work-

5 sets
10 v-ups
ME hollow hold
-rest 1 min-

2020-09-13

Crossfit

336 CF

Sunday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
200m run
8 burpee pull-ups
100’ sled push

Rx
Sled - 90/45

Rx+
Sled - 135/90

2020-09-12

Crossfit

336 CF

Saturday
A: Metcon (Time)
Partner WOD

For time
100/85/70 cal bike
100/85/70 cal ski
100 DB Step-ups
100 ring rows
100/85/70 cal bike
100/85/70 cal ski

*30 min Cap*
Rx
DB - 35/35
Box - 20/16

Rx+
DB - 50/35
Box - 20/16

2020-09-11

Crossfit

336 CF

Friday
A: Power Clean, Push Jerk (2 reps every :90 x 8 sets)
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
9 hang power clean 135/95
7 burpee box jump over 24/20
5 Bar Muscle-ups

2020-09-10

Crossfit

336 CF

Thursday
A: Back Squat (6 sets)
2 x 3 @ 42X1 60 -70%
2 x 2 @ 30X1 75 - 80%
2 x 1 @ 30X1 85 - 90

Your gonna Max out on Monday. This is prep for it. Be patient. Go for it on Monday!
B: Metcon (AMRAP - Reps)
6 rounds
1:30 AMRAP
15 DB Hang P. Snatch
15 DB Goblet squat
ME Bike cals
-rest 1:30-
Rx
35/25

Rx+
50/35
C: Metcon (Weight)
-extra work-
Sorenson Holds

4 x 1:00
-2 min rest-

Hold weight if able

2020-09-09

Crossfit

336 CF

Wednesday
A: Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
12/9 cal row
9 toes-to-bar
6 no jump burpee
30 Double unders

2020-09-08

Crossfit

336 CF

Tuesday
A: Metcon (No Measure)
16 min EMOM
M1 - :45 Mod ski cal (max 10/7 cals)
M2 - 10 KB crossbody front rack step-up R
M3 - 10 KB crossbody front rack step-up L
M4 - :45 Hollow hold
B: Metcon (AMRAP - Reps)
12 min AMRAP
Power clean

*e3mom complete*

150mrun
150m ski

Rx
135/95

Rx+
185/125

2020-09-07

Crossfit

336 CF

Monday - Lavor Day
Danny (AMRAP - Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24"
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here

2020-09-06

Crossfit

336 CF

Sunday
A: Metcon (Time)
Every 5:00 x5 rds
300/250m row
10 Burpee box jump overs 24/20
300/250m ski

*Score is slowest round*

2020-09-05

Crossfit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
21 min AMRAP
9 Wallball
6 toes-tobar
3 SB Cleans
*Alternate completed movements*
*Every 7:00 inc. 0:00 complete 400m together*

Rx
SB - 100/80
WB - 20/14

Rx+
SB - 150/100
WB - 100/80

2020-09-04

Crossfit

336 CF

Friday
A: Metcon (Weight)
8:00 to find

heavy set of 5 shoulder to overhead

*Start empty bar*
*Bar comes from the ground*
-rest 3:00-
B: Metcon (AMRAP - Rounds and Reps)
8:00 AMRAP
6 C2B pull-ups
8 Front rack reverse lunge 95/65
25 Double unders

-rest 3 min-
C: Metcon (Time)
For Time
1000m ski

Or partner 2000m

2020-09-03

Crossfit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
3 rounds
12/8 cal row
8 burpees over the rower
-then-
3 rounds
8 goblet squat
100' Sled

Rx
Sled - 135/90
KB - 53/35

Rx+
Sled - 180/135
KB - 70/53
B: Metcon (No Measure)
-Extra Work-
10 min EMOM
20-30' HS walk

*Goal is perfect positioning NOT pushing for distance*

2020-09-02

Crossfit

336 CF

Wednesday
A: Hang Power Clean (3 reps EMOM x 8)
60-70%
B: Clean Pull (3 x 3 @ 80-90%)
C: Metcon (Time)
Every 3:00 x 5
12/8 cal ski
150m run

*Rx+
15/10 ski
200m run
D: Metcon (No Measure)
*Extra work*
20 min EMOM
M1 - 8 bulgarian split squat R
M2 - 8 Bulgarian split squat L
M3 - 8 Single leg DL R
M4 - 8 Single leg DL L
M5 - REST

2020-09-01

Crossfit

336 CF

Tuesday
A: Metcon (Distance)
15 min EMOM
M1 - 3 Strict def HSPU
M2 - 100' Dbl KB front rack Carry
M3 - :30 hollow hold
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
20 strict pull-ups
40/30 cal row
40 KB Swings
Scale for pull-ups is ring rows

2020-08-31

Crossfit

336 CF

Monday
A: Back Squat (6 sets)
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%
1 @ 85%
1 @ 85-90%
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP

10 power snatch
8 bar facing burpees
Rx
95/65

2020-08-30

Crossfit

336 CF

Sunday
A: Metcon (Time)
Partner WOD

2 rounds for time
600m run(100m switch)
600’ SB carry(100’ switch)
60/50/40 cal bike
600’ sled push(100’ switch)

Rx
SB - 100/80
Sled - 135/90

Rx+
SB - 150/100
Sled - 180/135

2020-08-29

Crossfit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD

20 min AMRAP

8/6 row cals
8 Goblet squat
8 burpees
8 HSPU
8/6 ski

*Alternate completed movements*
Rx
KB - 53/35

Rx+
KB - 70/53

2020-08-28

Crossfit

336 CF

Friday
A: Front Squat (8:00 to find heavy set of 5 from floor)
-rest 3:00-
B: Metcon (AMRAP - Rounds and Reps)
8:00 AMRAP

10 DB power clean
8 DB box step-ups
6 toes-to-bar

Rx
DB - 35/25

Rx+
DB -50/35
6 Ring MU
-rest 3:00-
C: Metcon (Time)
For Time

800m run

2020-08-27

Crossfit

336 CF

Thursday
A: hang power snatch (3 reps EMOM x 8 sets @ 60 -70%)
A: hang power snatch (3 reps EMOM x 8 sets @ 60 -70%)
B: Snatch Pull (3 x 3 @ 70 - 80%)
B: Metcon (Time)
Every 3:00 x 5

12/8 Bike calories
12/8 Ski calories
Rx+
15/10

*Score is slowest round*
C: Metcon (No Measure)
-Extra Work-

C1 - Double KB Front rack reverse lunge

4 x 8/side

-rest 1 min-

C2 - Strict toes-to-bar

4 x 6 - 10

-rest 2 min-

2020-08-26

Crossfit

336 CF

Wednesday
A: Metcon (AMRAP - Rounds and Reps)
25 min AMRAP

50/40 cal row
-then-
3 rounds
10 ring rows
100m run

2020-08-25

Crossfit

336 CF

Tuesday
A: Metcon (No Measure)
15 min EMOM
M1 - 6 Stict Deficit HSPU
M2 - 6-10 Strict Pull-ups
M3 - 100' dbl KB Front rack carry
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
800m run
-then-
AMRAP
15 KB Front rack step-ups
50 double-unders
Rx
KB -53/35

Rx+
KB 70/53

2020-08-24

Crossfit

336 CF

Monday
A: Back Squat (6 sets)
5 reps @ 60%
5 reps @ 65 %
3 reps @ 70 %
3 reps @ 75%
1 reps @ 80%
1 reps @ 85%
B: Metcon (Time)
For TIme

20 power clean
15 bar facing burpee
15 power clean
15 bar facing burpees
10 power clean
15 bar facing burpee
5 power clean

Rx
115/75
135/95
165/115
185/125

Rx+
135/95
165/115
205/135
225/145

*OR just build to a weight that is tough for you*

2020-08-23

Crossfit

336 CF

Sunday
A: Metcon (Time)
2 rounds for time
800m run
1000m row
100m sled push
Rx
Sled - 90/45

Rx+
sled - 135/90

2020-08-22

Crossfit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
30 clean and jerks 135/95
200m run (together)
30 pull-ups
200m run (together)
30 burpee box jump overs 24/20
200m run (together)
*run together, break up everything else however needed*

2020-08-21

Crossfit

336 CF

Friday
A: Metcon (Weight)
M1 - :45 sec Easy Pace bike
M2 - 16 Front rack lunge
M3 - :45 front leaning rest

*Use your arms on the assault bike, the entire time*
B: Metcon (Time)
Every 5:00 x4
30/20 cal bike
20 KB Swings
10/8 cal ski
Rx - KB 53/35

Rx+ - KB 70/53

2020-08-20

Crossfit

336 CF

Thursday
A: Pause power clean, hang squat clean (1,1 every :90 x8)
Pause @ knee
B: Metcon (Time)
For time
21 -15 - 9
Row calories
Thrusters 95/65
burpee over the bar

2020-08-19

Crossfit

336 CF

Wednesday
A: Metcon (AMRAP - Rounds and Reps)
30 min @ 80% effort

30/24 cal Row
20 wallballs
100' dbl KB front rack carry
30/24 cal ski
20 no jump burpees
100' dbl KB OH Carry
400m run
20 KB swings
100' Farmers carry

2020-08-18

Crossfit

336 CF

Tuesday
A: Metcon (No Measure)
Every :90 x12 sets

sets 1-4
8-10 DB Z-press

sets 5-8
5-10 strict pull-ups

sets 9-12
8-10 upright row
B: Metcon (No Measure)
"BenchMark "
Row or bike

8 rounds
1:00 work for calories
1:00 rest

*pick bike or row*

*I suggest bike*

*score is worst round*

*Log result in C or D*
C: Benchmark - Row 1:00 work/1:00rest (Calories)
D: Benchmark - Bike 1:00 work/1:00 rest (Calories)

2020-08-17

Crossfit

336 CF

Monday
A: Back Squat (5 x 3 @ 42X1 tempo)
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
150m run
8 deadlifts
8 hang Power cleans
Rx
135/95

Rx+
185/125

2020-08-16

Crossfit

336 CF

Sunday
A: (Time)
2 rounds for time
30 KB swing
500m row
30 KB front rack step ups
500m row
Rx
KB - 53/35

Rx+
KB - 70/53

2020-08-15

Crossfit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP

100/85/70 cal Ski erg
100/85/70 Bike erg
1000’ SB Carry or farmers Carry

*100’ switch on SB*

2020-08-14

Crossfit

336 CF

Friday
A: Power Clean (3 reps EMOM x10)
70-80%
Drop and reset each rep
B: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

2020-08-13

Crossfit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
8 Power snatch
8 Toes to bar
-rest 3min-
B: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
12/8 cal Ski
8 no jump burpees
-rest 3 min-
C: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
10-20-30-40...etc.
Row cals
Jumping lunges
Rx
A - 95/65

Rx+
A - 135/95
A - 4 bar MU

2020-08-12

Crossfit

336 CF

wednesday
A: Metcon (AMRAP - Rounds and Reps)
25 min @ 80% effort
800m run
6 turkish get-ups
50/35 cal bike
100 double/single unders
50/35 cal ski
100m sled push
TGU - 53/35
sled 90/45
(Outside, Light)

2020-08-11

Crossfit

336 CF

Tuesday
A: Metcon (No Measure)
12 min EMOM
M1 - 12 Dbl KB Front rack lunge
M2 - 12 single arm row
M3 - 45s front leaning rest
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
row calories

*Every 3:00 complete
15 wallballs
15 burpees over the erg
Rx
20/14

Rx+
30/20

2020-08-10

Crossfit

336 CF

Monday
A: Clean and Jerk (Build to a heavy single)
B: Metcon (Time)
For Time
10 devils press
20 cheat to bar pull-ups
30 DB push press
20 chest to bar
10 devils press
Rx
DB - 35/25

Rx+
20 bar muscle ups
DB - 50/35

*scale # of bar muscle ups to ability level

*15 min cap

2020-08-09

Crossfit

336 CF

Sunday
A: Metcon (AMRAP - Rounds and Reps)
5 Rds for time
250m row
200m run
250m ski

2020-08-08

Crossfit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
400m run(100m switch)
30 wallballs
20 burpee over the bar
10 power clean

Rx
185/125

Rx+
225/145

*heavier weight on power cleans - it’s only 10 at a time(5 each)

2020-08-07

Crossfit

336 CF

Friday
A: Clean and Jerk (1 rep every :90 x 8)
build to heavy
B: Metcon (Time)
For Time

10 Devils press
20 chest to bar pullups
30 DB Push Press
20 chest ot bar pull-ups
10 devils press
Rx
DB - 35/25

Rx+
DB - 50/35
20 Bar MU

2020-08-06

Crossfit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
20 min at 80% effort
35/25 cal row
100' Farmers carry/SB carry
35/25 cal bike
100' quadraped crawl
35/25 cal ski
100' Single arm OH Carry
400m run

2020-08-05

Crossfit

336 CF

Monday
A: Double overhand no hook deadlifts (build to a heavy single for the day)
A: Metcon (AMRAP - Reps)
3 rounds
2:00 AMRAP
20 Front rack lunge
ME bike calories
-rest 1:00-
2:00 AMRAP
20 ring rows
ME Double unders
-rest 1:00-
Rx
95/65

Rx+
135/95

*Scale reps if needed - score cals and dubs
*score dubs 5:1

2020-08-04

Crossfit

336 CF

Tuesday
A: Split Jerk (6 x 1)
*Not Maximal - Friday you will hit a 1RM clean and jerk. something tough
A: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
3-6-9-12-15... etc
Burpee box jump overs

*after each round*
15 push-ups
12/9 ski calories

*If you missed yesterday, do row calories to work your posterior chain
Rx
Box - 24/20

Rx+
Box - 30/24

2020-08-03

Crossfit

336 CF

Monday
A: Back Squat (6 sets)
6 reps 75%
4 reps 80%
2 reps 85%
6 reps @ 75 - 80%
4 reps @ 80 - 85%
2 reps @ 85-90%
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
35/30 row
25 Hang power snatch 75/55
15 S. Pull-ups

2020-08-02

Crossfit

336 CF

Sunday
A: Metcon (AMRAP - Reps)
3 rounds
1:00 KB Front rack step-ups
1:00 rest
1:00 50' shuttle runs
1:00 rest
1:00 burpee box jump overs
1:00 rest
1:00 row calories
1:00 rest
*Score is total reps*
Rx
step-up - 53/35 and 20"/16"
BBJO - 24"/20"
Rx+
step-up - 53/35 and 20"/16"
BBJO - 24"/20"

2020-08-01

Crossfit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
8/6 cal ski
6 power clean
8/6 cal bike
6 shoulder to overhead
100m run

* Alternate completed movements*

Rx
135/95

Rx+
185/125

2020-07-31

Crossfit

336 CF

Friday
A: Squat Snatch (1 rep EMOM x10)
If you feel good hit something big! Don’t be the guy that misses half their lifts though. That’s not how you get better.
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
10 goblet squat
30 double unders
10 pull-ups
30 double unders
Rx
KB - 53/35

Rx+
KB - 70/53
5 muscle-ups

2020-07-30

Crossfit

336 CF

Thursday
A: Metcon (Time)
Every 5:00 x5 rounds
15/10 cal row
10 burpees over the rower
15/10 cal bike
10 burpees over the row
*Score is slowest round*

Rx+
20/15 cal row and bike

*4:00 cap on rounds 1 and 2*

2020-07-29

Crossfit

336 CF

Wednesday
A: Double overhand no hook deadlifts (5 x 3)
B: Metcon (AMRAP - Rounds and Reps)
Partner WOD
15 min AMRAP
6 Dbl DB hang power clean
8 toes-to-bar
10 DB Front rack rev. lunges

*Alternate completed movements*
Rx
DB - 35/25

Rx+
DB - 50/35

2020-07-28

Crossfit

336 CF

Tuesday
A: Push Press (Build to a heavy single)
B: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP x2
800m run
-then-
AMRAP
3 Strict pull-ups
6 burpees to touch
9 air squats
-rest 3 min-

2020-07-27

Crossfit

336 CF

Monday
A: Back Squat (6 sets)
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 80%
Set 3: 1 reps @ 85%
Set 4: 5 reps @ 80%
Set 5: 3 reps @ 85%
Set 6: 1 reps @ 90%
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
20/15 cal row
15 KB Swing
15 box jump stepdown
Rx
KB - 53/35
box - 24/20

Rx+
KB - 70/53
Box - 30/24

2020-07-26

Crossfit

336 CF

Sunday
A: Benchmark - Around the World (AMRAP - Rounds and Reps)
20min AMRAP
400m run
30/24 cal row
100' SB Carry
30/24 bike/ski
100m sled

2020-07-25

Crossfit

336 CF

Saturday
A: Metcon (AMRAP - Reps)
2 rounds

3 min AMRAP
Power cleans
(7 rep switch)

-rest 90s-

3 min AMRAP
Ski calories
(8/6 calorie switch)

-rest 90s-

3 min AMRAP
Burpees over the bar
(7 rep switch)

-rest 90s-
Rx
PC - 135/95

Rx+
PC - 185/125

2020-07-24

Crossfit

336 CF

Friday
A: Power Clean, Hang Squat Clean, Split jerk (1,1,1 EMOM x 10)
light to heavy
B: Metcon (AMRAP - Rounds and Reps)
For time
30-20-10
Shoulder to overhead
toes-to-bar
wallballs
Rx
S2OH - 115/75
WB - 20/14

Rx+
S2OH - 115/75
WB - 30/20

2020-07-23

Crossfit

336 CF

Thursday
A: Metcon (Time)
Every 5:00 x5 rounds
250m row
200m ski
150m run
100' sled push

*Score is slowest round*
Rx
Sled 90/45

Rx+
Sled 135/90

2020-07-22

Crossfit

336 CF

Wednesday
A: Double overhand no hook deadlifts (5 x 5 UB touch and go)
*Goal hould be to pull for 5 what you did for 4*
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
50/40 cal row
60 situps
80 double unders

2020-07-21

Crossfit

336 CF

Tuesday
A: Metcon (AMRAP - Reps)
1:30 AMRAP x 5
15/12 cal ski
ME HS Push-ups
-rest 1 min-
Rx+
4"/3" deficit
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP

5 Strict pull-ups
10 DB Stepovers
100m run

Rx
DB -35/25
Box 20/16

Rx+
DB - 50/35
Box - 24/20

2020-07-20

Crossfit

336 CF

Monday
A: Back Squat (6 sets)
6 reps @ 70%
4 reps @ 75%
2 reps @ 80%
6 reps @ 75%
4 reps @ 80%
2 reps @ 85%
B: Metcon (AMRAP - Rounds and Reps)
For Time
3 clean and jerk
6 burpee over the bar
6 clean and jerk
6 burpee over the bar
9 clean and jerk
-rest 2:00-
9 clean and jerk
6 burpees over the bar
6 clean and jerk
6 burpees over the bar
3 clean and jerk
Rx
95/65

Rx+
135/95

2020-07-18

Crossfit

336 CF

Saturday
A: Metcon (AMRAP - Reps)
10' AMRAP
6 Power clean
8 no jump burpees
ME UB Toes-to-bar or Muscle ups

*Alternate Completed Movements*
*Score is Total number of TTB or MU*
-Rest 5 min-
B: Metcon (AMRAP - Reps)
10' AMRAP
10/7 cal bike
ME UB Strict pull-ups or body-weight rows

*Alternate completed rounds*
*Score is Pull-ups or rows completed*
Rx
PC - 135/95

Rx+
PC 165/115

2020-07-17

Crossfit

336 CF

Friday
A: Power snatch, hang squat snatch (1 rep EMOM x10)
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
10 thrusters 95/65
35 double unders

2020-07-16

Crossfit

336 CF

Thursday
A: Metcon (Time)
every 3:00 x10 (5 rounds each aternating)

Odd rounds
150m run
20 KB Swings

Even rounds
15/12 cal ski
10 KB Front rack step-ups
Rx
KB - 53/35
Box - 20/16

Rx+
KB - 70/53
Box - 20/16

2020-07-15

Crossfit

336 CF

Wednesday
A: Double overhand no hook deadlifts (5 x 2 UB Touch and go)
B: Metcon (Time)
10 rounds for time
12/8 cal bike
8 burpees over the bar

*20 min Cap
C: Metcon (No Measure)
-Extra Abs-
5 rounds

:30 Supine alternating toe touches
:30 rest
:30 flutter kicks
:30 rest
:30 front plank
:30 rest

2020-07-14

Crossfit

336 CF

Tuesday
A: Push Press (4 x 2)
B: Split Jerk (3 x 2)
C: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
400m run
30 wallballs
20 pull-ups
Rx
WB - 20/14

Rx+
WB - 30/20
C2B

2020-07-13

Crossfit

336 CF

Monday
A: Back Squat (6 sets)
Set 1: 5 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 1 reps @ 80%
Set 4: 5 reps @ 75%
Set 5: 3 reps @ 80%
Set 6: 1 reps @ 85%

Stick to percentages, Shouldn't be really heavy yet. DO NOT MAX!
B: Metcon (AMRAP - Rounds and Reps)
3 min AMRAP x4
6 power clean
8 box jump step-down
10/8 cal row
-rest 90s-

*Score is worst round*
Rx
PC - 135/95
Box - 24/20

Rx+
PC - 185/125
Box - 30/24

2020-07-11

Crossfit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
60/50/40c bike
50 Dbl Db power celan
60/50/40c ski
50`DB Push press

*Partition reps however needed*
Rx
DB -35/25

Rx+
DB - 50/35

2020-07-10

Crossfit

336 CF

Friday
A: Squat Clean, Split Jerk (5 x 2,1)
*2s pause @ knee on first clean*
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
3 Wall Walks
6 Strict pullups
9 Front Squats
Rx
FS -95/65

Rx+
30' HS Walk
FS - 135/95

2020-07-09

Crossfit

336 CF

Thursday
A: Metcon (AMRAP - Reps)
3 rounds of each

3 min AMRAP
30/22 cal bike
ME DB Hang power snatch
-rest 90s-
3 min AMRAP
30/22 cal row
ME burpee over ERG
Rx
DB - 50/35

2020-07-08

Crossfit

336 CF

Wednesday
A: Double overhand no hook deadlifts (5 x 4 touch and go)
Build to tough, not maximal

Heavier than last week
A: Metcon (Time)
For Time
800m run
-then-
5 rounds
10 DB box stepovers
30 double unders
-then-
800m run
*DB' at your sides
Rx
DB - 35/25
Box - 20/16

Rx+
DB - 50/35
Box - 24/20

2020-07-07

Crossfit

336 CF

Tuesday
A: Metcon (No Measure)
15 min EMOM

M1 - 10 DB Z-press
M2 - :20 - :30 Flex Arm Hang
M3 - 10-15 v-ups
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
2-4-6-8-10-12...etc
toes-to-bar
push-ups
ski calories

2020-07-06

Crossfit

336 CF

Monday
A: Back Squat (6 sets)
Set 1: 6 reps @ 65%
Set 2: 4 reps @ 70%
Set 3: 2 reps @ 75%
Set 4: 6 reps @ 65 - 70%
Set 5 : 4 reps @ 70 -75%
Set 6: 2 reps @75 - 80%

*Increase on the 2nd wave if you feel good, these should NOT be maximal loads*
B: Metcon (Calories)
12 min AMRAP
Row calories

*Every 3:00 including 0:00 complete
20 KB Swings
10 Burpee Box Jump overs
Rx
KB - 53/35
Box 24/20

Rx+
KB 70/53
Box - 24/20

2020-07-04

Crossfit

336 CF

Saturday
A: Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
*Completing as a partner WOD is an option. *Switch every completed movement

2020-07-03

Crossfit

336 CF

Friday
A: Squat Snatch (2 reps every 1:30 x8 sets)
*2s pause @ knee on first rep*
*All sets b/t 75-85%*
*NOT Maximal No Misses*
A: Metcon (AMRAP - Reps)
8 min AMRAP
4 rounds
10 Overhead squats 95/65
7 C2B Pull-ups
-then-
ME Ski calories
Rx+
135/95
Bar muscle-ups

*Count all reps towards score*

2020-07-02

Crossfit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
20min AMRAP
30 KB front rack step-up
400m run
500m row
60 double unders

2020-07-01

Crossfit

336 CF

Wednesday
A: Double overhand no hook deadlifts (5 x 6 UB touch and go)
build to tough not maximal
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
30/24 Bike Calories
25 DB Front rack lunges
20 toes-to-bar
sub for bike is row

Rx
DB - 35/25

Rx+
DB - 50/35

2020-06-30

Crossfit

336 CF

Tuesday
A: Push Press (4 x 3)
2s pause at the bottom of dip and drive
B: Split Jerk (3 x 3)
2s pause at bottom of dip and drive
C: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
10 hang power clean
8 burpee over the bar
100m run
Rx
HPC - 135/95

2020-06-29

Crossfit

336 CF

Monday
A: Back Squat (4x 3 @42X1 @60-70%)
Keep it lighter, move well. You havent back squatted in a while
B: Metcon (Time)
For Time
1 round
18 strict pull-ups
27 KB swings
45/36 cal row

-rest 2:00-

3 rounds
6 srict pullups
9KB swings
15/12 cal row
Rx
KB - 53/35

Rx+
KB - 70/53

2020-06-27

Crossfit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP

400m run(together)
-then-
3 Rds each(alternating)
10/7 cal ski
100’ sled push
Rx
Sled - 135/90

Rx+
Sled - 180/135

2020-06-26

Crossfit

336 CF

Friday
A: Squat Clean (3 reps every 2:00 x6)
B: Metcon (AMRAP - Reps)
10 min AMRAP
Toes-to- bar/bar muscle ups

Every 2:00 including 0:00 complete
5 devils press
5 DB thrusters
5 Burpee over DB
Rx
DB -35/25

Rx+
DB - 50/35

2020-06-25

Crossfit

336 CF

Thursday
A: Benchmark - "The Quad" (Time)
For Time

1400m Assault Bike
1200m Row
1000m Ski
800m Run

2020-06-24

Crossfit

336 CF

Wednesday
A: Metcon (No Measure)
15 min EMOM
M1: 6/6 Double KB front rack reverse lunge
M2: 8 Double KB RDL
M3: :30 front plank
B: Metcon (AMRAP - Reps)
6 rounds
90s AMRAP
12/8 cal bike or row
15 wallballs
ME Double unders
-90s rest-
Rx
WB - 20/14

Rx+
WB - 30/24

2020-06-23

Crossfit

336 CF

Tuesday
A: Benchmark 5’ HSPU (AMRAP - Reps)
5:00 AMRAP
kipping HSPU
-rest 5 min-
B: Benchmark - (Time)
For TIme
800m run
-then-
10 rds
5 strict pull-ups
8 burpees to target(Pull-up bar)
-then-
800m run

2020-06-22

Crossfit

336 CF

Monday
A: Front Squat (5 x 5 (Build to heavy))
B: Benchmark - Gr/Row/ace (Time)
15 Clean and jerks 135/95
30/24 cal row
15 clean and jerks
*Optional Rx+*
- If completed in under 6:00 then Rest 3:00 and repeat

2020-06-20

Crossfit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
1000m Ski or row
400m run(together)
1000' sled push or pull(100' switch)
400' DB Walking lunge(100'switch)

2020-06-19

Crossfit

336 CF

Friday
A: Squat Snatch (3 reps every 2:00 x6 sets)
B: Metcon (AMRAP - Reps)
5:00 AMRAP x2
500m row
30 box jump step-down 24/20
ME toes-to-bar
-rest 90s-

2020-06-18

Crossfit

336 CF

Thursday
A: Metcon (Time)
Every 3:00 x10 rds
12/8 cal bike or ski
8 hang clean and jerk 95/65
8 lateral burpees over the bar
Rx+
115/75

2020-06-17

Crossfit

336 CF

Wednesday
A1: Front Rack Lunge (4 x6/side)
A2: Single leg KB Deadlift (4 x 6/side)
B: Metcon (Time)
For Time

60/45 cal row
60 wallballs
60/45 cal row

2020-06-16

Crossfit

336 CF

Tuesday
A: Metcon (No Measure)
15 min EMOM
M1 - 5-10 Strict HSPU
M2 - 5-10Strict Pull-ups
M3 - 10/7 cal ski
Aim for :40-45 on ski/row (Moderate pace)
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
10/10 DB Hang Snatch
15 box jump over
15/10 cal ski/row
Rx
DB 50/35
Box 24/20

Rx+
DB 50/35
Box 30/24

2020-06-15

Crossfit

336 CF

Monday
A: Front Squat (4 x 5)
1 rep @42X1
4 reps @ 30X1

Male pause squat count!
B: Metcon (Time)
For Time
21-15-9
Thruster 95/65
burpee pull-ups

2020-06-13

Crossfit

336 CF

Partner WOD
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
600m run(100m switches)
60 calories
60 Hang power cleans135/95
60 wallballs 20/14
Rx+
PC - 185/125
WB - 30/20

2020-06-12

Crossfit

336 CF

Friday
A: Squat Clean (3 reps every :90 x8)
B: Metcon (Time)
3 rounds for Time
10 Bar muscle-ups
10 clean and jerk 95/65
- rest 90s-
Scale
10 jumping bar muscle up
or
10 low bar row
10 push-ups

Rx+
135/95

*Should be 3 sprints*

2020-06-11

Crossfit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
25/18 cal Bike
20 wallballs 20/14
15 no jump burpee
5 min rest/clean
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
25/18 cal ski
20 KB front rack step-ups
60 double unders

2020-06-10

Crossfit

336 CF

Wednesday
A: Metcon (No Measure)
15 min EMOM
M1 - 3-8 strict toes-to-bar
M2 - 2 turkish getups
M3 - 10 no jump burpees(:40 cap)
B: Metcon (Time)
4 rounds for time
200m run
8 Hang power snatch 95/65
15 Pull-ups
Rx+
135/95

*15 min Cap*

2020-06-09

Crossfit

336 CF

Tuesday
A: Metcon (Weight)
Barbell

Every 2:00 x6 for quality
8 RDL @ 31X1
8 Bentover rows @31X1
8 strict press
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
12/9 cal Row
10 dbl DB Front rack reverse lunge
Rx
35/25

Rx+
50/35

2020-06-08

Crossfit

336 CF

Monday
A: Front Squat (4 x 5 )
2 reps @ 42X1
3 reps @ 30X1
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP

3-6-9-12-15-18... etc

power cleans
lateral burpees over the bar
toes-to-bar
Rx
135/95

Rx+
185/125

2020-05-30

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner Wod

For Time
800m run(Together)
100 dbl DB Push press
100/85/70 cal row
100 dbl DB push press
100/85/70 cal row
800m run(together)
Rx
DB - 35/25

Rx+
DB - 50/35

2020-05-29

CrossFit

336 CF

Friday
A: Squat Clean (3 reps EMOM x12)
55-65%

Moderate loads
B: Metcon (Calories)
6 min AMRAP
Bike calories

2020-05-28

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
50/35 cal row
-then-
3 rounds
15 KB Swings
10 no jump burpees
Rx
KB - 53/35

Rx+
KB - 70/53

2020-05-27

CrossFit

336 CF

Wednesday
A: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
20 Sgl arm DB OH reverse lunge
60 double unders
Rx
DB - 35/25

Rx+
DB - 50/35

-rest 4 min-
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
8/6 cal ski
10 box jump step down 24/20

2020-05-26

CrossFit

336 CF

Tuesday
A: Power Clean (4 sets of 5 to build to moderate weight)
build slightly heavier than metcon weight

these are warmup sets for your metcon

*12:00 cap*
B: Metcon (Time)
Every 4:00 x 4 rounds
10 power cleans 135/95
25/18 cal row
Rx+
185/125

*Goal is to get faster each round*
At Home WOD
C: Metcon (AMRAP - Rounds and Reps)
30 min EMOM
M1 :40 front rack hold
M2: 8-12 box jump/tuck jumps
M3 :30 front plank
*Front rack hold = hold anything heavy in the front rack for :40(like a sandbag)

2020-05-25

CrossFit

336 CF

Monday
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

2020-05-23

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
6 v-ups
5 burpee broad jumps
4 reverse burpees
Alternate completed movements

*individual option*
Completed as written without a partner

2020-05-22

CrossFit

336 CF

Friday
A: Metcon (Time)
For time
1 mile run(1600m)
-rest 4 min-
1200m run
-rest 3 min-
800m run
-rest 2 min-
400m run
-rest 1 min
200m run

2020-05-21

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 2:00 x 10 rounds
10/10 mountain climbers
8/8 jumping lunges
6 no jump burpees

2020-05-20

CrossFit

336 CF

Wednesday

2020-05-19

CrossFit

336 CF

Tuesday
A: Power snatch, hang squat snatch, overhead squat (1 set EMOM X10)
Chelsea (AMRAP - Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

2020-05-18

CrossFit

336 CF

Monday
A: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
100m run
8 hang power snatch/ kB swing 95/65
-rest 3 min-
B: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
8 HSPU/push-ups
12 box jump step down/broad jump 5’
-rest 3 min-
C: Metcon (Time)
For Time
60 Bar facing burpees

2020-05-16

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
60/50/40 cal row/bike/ski
40 power cleans
40 HSPU/Push-ups
60/50/40 = (m-m/m-f/f-f)

Sub for cals is 40 burpees or 400m run (together)

2020-05-15

CrossFit

336 CF

Friday
A: Front Squat (6 reps every 2:00 x 6 sets)
B: Metcon (Time)
For Time

5 rounds
200m run
-rest 30s-

3 rounds
400m run
-rest 1 min-

1 round
800m run

2020-05-14

CrossFit

336 CF

Thursday
A: Push press, push jerk (2,3 every :90 x 8 rounds)
B: Metcon (Time)
27-21-15-9
Calorie row/bike/ski
Box jump step down or broad jump 5’
No jump burpees
Run sub
400m - 300m - 200m - 100m

2020-05-13

CrossFit

336 CF

Wednesday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
6 sumo deadlift highpulls 95/65
12 situps
24 double unders

2020-05-12

CrossFit

336 CF

Tuesday
A: Hang power clean, jerk (2,1 EMOM x 10)
B: Metcon (AMRAP - Reps)
2 rounds

3:00 AMRAP
Push-ups
-rest 90s
3:00 AMRAP
Air squats
-rest 90s-
C: Metcon (Time)
For time
800m run
Start run 90s after your 2nd round of air squats

2020-05-11

CrossFit

336 CF

A
A: Metcon (AMRAP - Reps)
18 min AMRAP
Clean and jerks 135/95

*every 6:00 including 0:00
Complete 1000m row/ski or 800m run*

2020-05-09

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
1000m run(100m switch)
50 shoulder to overhead/push-ups
1000m run(100m switch)
50 burpees
*100m switch on runs
*break up other reps however needed
B: Metcon (AMRAP - Rounds and Reps)
"Individual option"
20 min AMRAP
400m run
20 shoulder to overhead/push-ups
400m run
20 burpees

2020-05-08

CrossFit

336 CF

Friday
A: Front Squat (4 reps EMOM X8 sets)
Start around 60%

Add a 2s pause in the hole if you can’t go heavy
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
8 hang power clean
8/8 front rack lunge
8 burpee over the bar

2020-05-07

CrossFit

336 CF

Thursday
A: Push press, push jerk (3, 2 every :90 x8)
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
10 power clean or 20 KB swings
20 box jump step down

2020-05-06

CrossFit

336 CF

Wednesday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
25 pull-ups
50 air squats
400m run
25 push-ups
50 air squats
400m run

2020-05-05

CrossFit

336 CF

Tuesday
A: Power Snatch (3 reps EMOM x 10)
Touch and go reps
B: Metcon (AMRAP - Rounds)
10 min AMRAP
1000m row/ski or 800m run
60 burpees

-then-

AMRAP
Double unders/jumping lunges

2020-05-04

CrossFit

336 CF

Monday
A: Metcon (Time)
Every 5:00 x5 rounds
400m run
12 thrusters
8 bar facing burpees
95/65

Thrusters could be completed with DB/KB or sub 25 air squats

2020-05-02

CrossFit

336 CF

Saturday
A: Metcon (Time)
Partner WOD

2 rounds for time

3 Rds each
5 power clean
5 burpee over bar
-alternate each round-

THEN

3 Rds each
5 shoulder to overhead
100m run
-Alternate Rds-
Movements subs
PC - 10 KB swing/air squat

STOH - 10 KB push press/push-ups

* ITS 2 ROUNDS OF THE ENTIRE THING. AFTER 3 rounds of STOH START COMPLETELY OVER

2020-05-01

CrossFit

336 CF

Friday
A: Front Squat (2x3, 2x2, 2x1 @42X1 tempo)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
Calorie row/bike/ski or 50’ shuttle run

*every 3:00 NOT including 0:00 complete

15 hang power snatch/KB swing
10 overhead squat/goblet squat

Rx
75/55
Increase or decrease reps if need for what weight you have

2020-04-30

CrossFit

336 CF

Thursday
A: Push Press (5 x 3)
Build to tough
B: Metcon (Time)
10-20-30
Deadlifts 135/95
Burpees
Calorie row/bike/ski
Rx+
225/145

Subs for calories is running
100m - 200m - 300m

2020-04-29

CrossFit

336 CF

Wednesday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
1 mile run
-then-
AMRAP
8 push-ups
10 sit-ups
12 box jump step down/tuck jump

2020-04-28

CrossFit

336 CF

Tuesday
A: Power Clean, Hang Squat Clean, Split jerk (1,1,1 every :90 x8 rounds)
B: Metcon (Time)
For time

30 thrusters
100 double unders
20 thrusters
100 double unders
10 thrusters
Sub for double unders is
500m bike
Or
250m row/ski
Or
200m run
Or
15 burpees

2020-04-27

CrossFit

336 CF

Monday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
10 burpees
100m run
10 front squats/air squats
100m run
10 HSPU/push-ups
100m run
10 power clean/KB swing/ jumping lunges

2020-04-25

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
PARTNER WOD

20 min AMRAP

6 shoulder to overhead/push-ups
8/6 cal row/bike/ski or 100m run
10 air squats

*Alternate completed movements*
B: Metcon (AMRAP - Rounds and Reps)
"Individual option"

15 min AMRAP
6 shoulder to overhead/push-ups
8/6 cal row/bike/ski or 100m run
10 air squats

2020-04-24

CrossFit

336 CF

Friday
A: Power clean (3 reps EMOM x 10)
B: Metcon (Time)
3 rounds for time
50 sit-ups
50 burpees

2020-04-23

CrossFit

336 CF

Thursday
A: Metcon (No Measure)
15 min EMOM
M1- :40 seated overhead press
M2- :40 bent over row/pull-ups
M3- :40 front plank
B: Metcon (Time)
For time
800m run
60 jumping lunges
40 KB swings
60 jumping lunges
800m run
*sub for kB swing could be a light hang power clean or burpees*

2020-04-22

CrossFit

336 CF

Wednesday
A: Metcon (Time)
10 Rds for time
10/7 cal row/bike/ski or 100m run
5 ground to shoulder
5 burpee over object
-rest 1 min-
Ground to shoulder could be completed with barbell/sandbag/dumbbells/KBback pack

2020-04-21

CrossFit

336 CF

Tuesday
A: Snatch, hang snatch, overhead squat (1,1,1 every :90 x 8 sets)
Full squat snatch on each rep
A: Turkish Get Up (20 quality reps)
B: Metcon (Time)
For Time
10-20-30-40-50
Push ups
Air squats

*200m run after each round*

2020-04-20

CrossFit

336 CF

Monday
A: Metcon (Time)
"Support your box" event 3

For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

DB - 50/35
Box - 24/20

Time cap: 20 minutes

2020-04-18

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD

For time
10 Rds each
200m run
*alternate completed rounds*
A: Metcon (Time)
"Individual option"
10 rounds for time
200m run
-rest 1:00-

2020-04-17

CrossFit

336 CF

Friday
A: Metcon (Weight)
Front squat
3 reps EMOM x10
B : Metcon (Time)
For Time
5-10-15
Calories row/bike/ski
Power clean 135/95
*Power clean could be done with dumbbells, KB or any object*

2020-04-16

CrossFit

336 CF

Thursday
A: Metcon (No Measure)
12 min EMOM
M1 - 12 front rack lunges
M2 - 8 Romanian deadlifts
M3 - :30 front plank
B: Metcon (AMRAP - Reps)
4 rounds

3:00 AMRAP
500m row/bike/ski or 400m run
Max effort burpees
-rest 2 min-
*score is burpees*

2020-04-15

CrossFit

336 CF

Wednesday
A: Metcon (AMRAP - Rounds and Reps)
30 min AMRAP

400m run
-then-
3 rounds
6 pull-ups
8 push-ups
10 KB swings

2020-04-14

CrossFit

336 CF

Tuesday
A: Squat Clean, Split Jerk (2,1 every :90 x8 sets)
Build to heavy
A: Metcon (Weight)
KB/DB complex

4 sets
Right arm then Left arm
Single arm
8 KB/DB deadlifts
8 KB/DB hang snatch
8 overhead reverse lunge
-then-
Switch arms

-rest 90s-
This is an alternative to the barbell strength
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
12/8 cal row/bike/ski
12 thrusters 95/65
Thrusters could be completed with Dumbbells, kettlebells, back pack

2020-04-12

CrossFit

336 CF

Monday
A: Metcon (Time)
"support your Box"
Event 2

For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Time cap: 15 minutes
B: Metcon (Time)
Rx+ option

-rest 5 Min-

Repeat A
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Time cap: 15 minutes
C: Metcon (No Measure)
5 rounds

:30 supine bicycle
:30 hollow hold
:30 REST

2020-04-11

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Reps)
Partner WOD

20’ AMRAP
200m run(together)
then
3 rounds each
5 power clean
5 burpee over the bar

*Alternate complete rounds*
*run together*

*Power clean could be complete with barbell, dumbbells, sandbag or back pack

2020-04-10

CrossFit

336 CF

Friday
A: Front Squat (5 reps EMOM x 10 min )
B: Metcon (Time)
For Time

Accumulate 7:00 Hand stand hold

*every time you break complete 10burpees*

*15 min cap*
Sub for HS hold could be an OH hold with any weight, pike hold or a front plank hold on hands

2020-04-09

CrossFit

336 CF

Thursday
A: Metcon (Time)
For Time
800m run
-then-
10 rounds
3-5 strict pull-ups or 10 sit-ups
25’ walking lunge
10 push-ups
25’ walking lunge
-then-
800m run

2020-04-08

CrossFit

336 CF

Wednesday
2 rounds
1:00 Jumping jacks
1:00 cossack squats(side lunges)
1:00 Down dog + up-dog
1:00 REST
A: Metcon (No Measure)
15 min EMOM

M1 - :40 ME Over press(light)
M2 - :40 pull-ups/ bentover row
M3 - REST
B: Metcon (AMRAP - Reps)
For Total reps

3 min AMRAP
5' Broad Jump

-rest 90s-

3 min AMRAP
Box Step up or reverse lunge

-rest 90s-

3 min AMRAP
burpees

2020-04-07

CrossFit

336 CF

Tuesday
A: Squat Snatch (3 reps every :90 x8 sets)
60-70%

OR COMPLETE THIS AS A KB OPTION
A: Metcon (Weight)
3 sets each Arm

Unbroken Sets
8 KB Deadlifts
8 KB russian swings
8 KB Clean
8 Push press

*Do both side w/ short break as one set*
B: 1-Mile Run (Time)
Max Effort 1-Mile Run

2020-04-06

CrossFit

336 CF

Monday
A: Metcon (AMRAP - Rounds and Reps)
"Support your box fundraiser"

10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

Rx
DB - 50/35
B: Metcon (AMRAP - Reps)
3 sets
AMRAP until failure(NO REST)
6 straight leg raise
15s Hollow hold

-rest 2:00 b/t sets-

*Hollow hold is 1 rep*

*Score is best round*
B: Metcon (AMRAP - Reps)
3 sets
AMRAP until failure(NO REST)
6 straight leg raise
15s Hollow hold

-rest 2:00 b/t sets-

*Hollow hold is 1 rep*

*Score is best round*
B: Metcon (AMRAP - Reps)
3 sets
AMRAP until failure(NO REST)
6 straight leg raise
15s Hollow hold

-rest 2:00 b/t sets-

*Hollow hold is 1 rep*

*Score is best round*

2020-04-04

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD

20 min AMRAP
100m run
25’ walking lunge
6 push-ups

*Alternate completed movements*
*Lunge could be weighted or Unweighted, if floor surface isn’t ideal the just don’t touch your knee*
B: Metcon (AMRAP - Rounds and Reps)
"Individual Option"
15 min AMRAP
100m run
25’ walking lunge
6 push-ups

2020-04-03

CrossFit

336 CF

Friday
A: Squat Clean (3 reps every :90 x8sets)
B: Metcon (Calories)
8 rounds
1:00 hard but sustained pace
Row/bike/ski or Run
-rest 90s-

*score is worst round*
C: Metcon (No Measure)
Option finisher or sub for A
3 rounds
:30 front plank
:30 knee to elbows
:30 high/lows
:30 front plank
-rest 1 min-
3-5 min easy pace row/bike/ski/jog

-Then-

20 groiners
20 Cossack squat or side lunge
20 stand knee to chest pull

-Then-

Barbell or KB or weighted object
10 good morning or RDL
10 bent over row
10 front squat

-rest-

10 squat cleans(empty bar)

2020-04-02

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Reps)
3 rounds

1:00 ground to over head
1:00 rest
1:00 burpees
1:00 rest
1:00 box jump or tick jump
1:00 rest
1:00 row/bike/ski/50’ shuttle run
1:00 rest
*score is total reps*

*ground to overhead could be performed as
- Barbell clean and jerk/snatch(light)
- KB Swing
- DB clean and jerk
- back pack clean and jerk

2020-04-01

CrossFit

336 CF

Wednesday
2 rounds
1:00 reverse lunges
1:00 toy soldiers
1:00 single leg toe touch
1:00 alternating knee hugs
1:00 front plank
A: Metcon (No Measure)
A1 - glute ham bridge
3 x 10 @ 31X1 tempo

-rest 1 min-

A2 - Romanian Deadlift
3 x 10 @ 31X1

-rest 2 min-
B: Metcon (Time)
For Time
5 - 10 - 15
Front Squat
V-ups

-rest 2 min-

15 - 10 - 5
Front squat v-ups

Rx
95/65

Rx+
135/95

*workout could be performed with
KB,DB or backpack held in front rack*

2020-03-31

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
A1 - half kneeling single arm press
4 x 5-10/side @ 31X1

A2 - single arm row
4 x 5-10/side @31X1
B: Metcon (AMRAP - Reps)
6 rounds
90s AMRAP
10 snatch
8 box jump step down/ tuck jump
ME cal row/bike/ski/shuttle run
-90s rest-
*Snatch could be barbell, Dumbell, KB or back pack

*score is calories or lengths on the shuttle run*

*if needed scale reps so you can complete the box jumps every time*

2020-03-30

CrossFit

336 CF

Monday
Warmup

12 min EMOM
M1: 5/5 groiners
M2: 5/5 reverse lunges
M3: 10 good mornings
A: Front Squat (4x 5-10 @31X1)
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
3 squat clean 135/95
6 lateral burpee over the bar
9 sit-ups
Rx
135/95

Rx+
185/125

Cleans could also be performed with

Dumbbells, Kettlebells, sandbag, backpack

2020-03-28

CrossFit

336 CF

Saturday
A: Metcon (Time)
Partner WOD

For time
800m run(together)
80 ground to shoulder
800m run(together)
Ground to shoulder could be
-barbell power clean
-dumbbell clean
-sand bag clean
-back pack clean
-medball clean

If you only have one weight you may have to scale to a weight both of you can do
B: Metcon (Time)
Individual option

For time
800m run
40 ground to shoulder
800m run

2020-03-27

CrossFit

336 CF

Friday
A: Metcon (AMRAP - Rounds and Reps)
Single leg RDL
3x5-10/side
-Rest 1 min-
Front rack reverse lunge
3x8-10/side
-Rest 2 min-
B: Metcon (AMRAP - Reps)
6 min AMRAP x2
400m run
-then-
AMRAP
15 pushups
20 Air squats

-rest 3 min-
"Hamstring opener"
50’ or 15 reps of each
Lunge + reach
Inch worms
Toe touch
Side lunge

-then-

"Shoulders"
20 Big arm swing backward
20 Big arm swing forward
20 front plank shoulder taps
10 push to down dog

-then-

400m jog

2020-03-26

CrossFit

336 CF

Thursday
Warmup
Follow this link for your warmup

https://youtu.be/9pEiAb4_YZI
A: Metcon (Time)
10 rounds for time

15/10 cal row/bike/ski
150m run

*sub for row/bike/ski is 8 burpees*

25 min cap

2020-03-25

CrossFit

336 CF

Wednesday
2 rounds
50' Bearcrawl or 10 down down to up dog
50' Reverse Bear Crawl
10 lunge+reach + knee pull
10/10 cossack squats(side lunge)
10 kang squats
A: Metcon (Time)
Front Plank

4 x Max Effort

*3 min Cap*
-rest 2 min b/t-
Best set is your score

*Record all rounds in comments*
B: Metcon (AMRAP - Rounds and Reps)
Partner WOD
15 min AMRAP

6 front Squat/goblet squat
7 no-jump burpees
8 situps

*Alternate complete movements*
C: Metcon (AMRAP - Rounds and Reps)
Individual option
10' AMRAP
6 front squat
7 no jump burpees
8 situps

2020-03-24

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
15 min EMOM
M1 - :20-:30 Handstand Hold/Walk
M2 - 5-10 Strict pull-ups/bent over row
M3 - :30 Hollow Hold

* Substitutions
M1 - Overhead Carry
M2 - Bent over row
B1: Metcon (Time)
5 rounds For Time
12 deadlifts
9 hang power clean
6 Shoulder to overhead
50 double unders/jumping jacks

*15 min Cap*

No rx weight
Use whatever is available weight wise, could be single KB/DB or double
B2: Metcon (Time)
"No Equipment"
10 rounds for Time
12 jumping Lunges
9 sit-ups
6 push-ups
25 jumping jacks

*15 min cap*

2020-03-23

CrossFit

336 CF

Monday
A: Tempo Squat (4x 5-10 @ 42X1 tempo)
Hold whatever is available to you in the front Rack positions.
B: Metcon (Time)
Every 3:00 x5 rounds
12/8cal row/bike/ski
8 ground to shoulder
6 burpee over object

2020-03-22

CrossFit

336 CF

Monday
At Home WOD
A: Tempo Squat (4 x 5-10 reps)
Hold whatever is available to you in the front Rack positions.
Increase the rep count if you only have light weight available
At Home WOD
B: Metcon (Time)
every 3:00 x5 rounds

12/8 cal row/bike/ski
8 ground to shoulder
6 burpees over object
*Ground to shoulder could be completed as a power clean with
barbell/ Dumbbells/KB/backpack

*Burpee over whatever you use for ground to shoulder movement

2020-03-21

CrossFit

336 CF

Saturday
A: Metcon (Time)
Individual WOD
20 min AMRAP
20/15 cal row
10 KB front rack Step-ups
10 burpees

*If its not raining you can run 200m*
B: Metcon (AMRAP - Rounds and Reps)
"At Home"
20 min AMRAP
200m run
20 Mountain climbers
10 burpees

Rx
BP - 35/25

*Bear hug back pack. step up on a chair or elevated surface*

*Alternate is front rack revers lunge*

2020-03-20

CrossFit

336 CF

Friday
Class
A: Metcon (No Measure)
15 min EMOM
M1: 5-10 Strict HSPU
M2: 5-10 ring row 31X1
M3: 100' Dbl KB Front rack carry
Class
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
10 Toes-to-bar
15 wall balls
20 DB power snatch 50/35
25 Double unders
At Home WOD
A: Metcon (No Measure)
15 min EMOM
M1: 5-10 Strict HSPU or 5-10 chair dips
M2: :30 superman hold
M3: :30 hollow hold
At Home WOD
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
5 broad Jumps
15 situps
25 Double unders or jumping jacks

2020-03-19

CrossFit

336 CF

Thursday
Class
A: Power Clean, Push Jerk (3x3 w/ pause in catch on PC, 3x3 tng off shoulder)
Class
B: Metcon (Distance)
Every 2:00 x8 sets
:45 ski for distance

*score is worst rounds*

*We will plug in intervals to get exact meters!*
At Home WOD
A: Metcon (Time)
Accumulate 5:00 Wall Sit

*Every Time you break complete 200m jog(Don't kill your self on run*

*Standard is hip crease level with the knees, above is scaling or cheating. Hold yourself to standard
At Home WOD
B: Metcon (Time)
Every 2:00 x8 sets
1:00 max no jump burpees

*Score is worst round*

2020-03-18

CrossFit

336 CF

Wednesday
Class
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
400m run
15 Dbl DB hang squat clean
10 burpees over DB's
100' Sled (Outside)

Rx
DB - 35/25
Sled - 90/45

Rx+
DB - 50/35
Sled - 135/90
At Home WOD
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
400m run
20 Back Pack Squats
15 burpees over back pack

Rx
BP - 35/25
Load up a back pack or tote bag with weight and bear hug it like a SB

2020-03-17

CrossFit

336 CF

Tuesday
Class
A: Metcon (No Measure)
M1 - 6 KB Russian step-ups R
M2 - 6 KB Russian step-ups L
M3 - 8-10 Straight leg leg raises
M4 - Wall walk to 20s HS Hold/30' HS walk
Class
B: Metcon (Time)
Every 3:00 x4 rounds
6 Deadlift
12 Box Jump step-down
18/12 cal ski

Rx
DL - 225/145
Box 24/20

Rx+
DL - 275/175
Box - 24/20
At Home WOD
C: Metcon (Time)
Every 3:00 x4 rounds
20 mountain Climbers/side
15 tuck jumps
15 burpees

2020-03-16

CrossFit

336 CF

Monday
Class
A: Back Squat (2 x 3 @ 42X1 60-65%, 3 x 5 @ 30X1 65-70%)
Class
B: Metcon (AMRAP - Rounds and Reps)
14 min AMRAP
20/15 calRow
30 Push-ups
20/15 cal row
40 pull-ups
20/15 cal Row
50 Airsquats
Extra Work
C: Metcon (No Measure)
C1 - Single Leg KB DL
4 x 6/6

-rest 1 min-

C2 - Single KB Front Rack Reverse lunge
4 x 6/6
*Hold KB opposite of front leg*

-rest 1 min-

2020-03-14

CrossFit

336 CF

Saturday
A: Metcon (Time)
Partner WOD

2 rounds for Time
1000m ski
75 DB Push press
50 Burpees over the bar
25 Power cleans

*25 min CAP*

Rx
DB - 35/25
PC - 135/95

Rx+
DB 50/35
PC - 185/95

2020-03-13

CrossFit

336 CF

Friday
A: Strict Pullups (ME set every 3:00 x5)
*Go to failure from the start*

*If scaling use bands
Goal 10-12 reps on set 1
B: Benchmark - Squat/gym/sled (AMRAP - Rounds and Reps)
3 rounds for Time
30 G. Squats
20 Toes-to-bar
100' Sled Push

Rx
KB - 53/35
Sled - 45/25

Rx+
KB -70/53
Sled - 90/45

2020-03-12

CrossFit

336 CF

Thursday
A: Power Clean, Push Jerk (5 x 3)
*Pause in catch on both movements*

*Keep weight light enough to to jerk from recieving positon on power clean
B: Benchmark - bike 8 x 45s (Time)
Every 2:00 x8 rounds

:45 Max effort bike cals

*Score is slowest round*

*Record all rounds in comments*

2020-03-11

CrossFit

336 CF

Wednesday
A: Benchmark - row/DU (Time)
For time
250m row
100 Double unders
500m row
100 Double unders
750m row
100 Double unders
1000m row
100 Double unders

*25 min cap*

2020-03-10

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
4 rounds
A1 - Half Kneeling KB Strict press
8 reps/side
-rest 1 min-
A2 - Single Arm Ring rows
8 reps/side @ 31X1
-rest 1 min-
A3 - 10-15 v-ups
-rest 1 min-
B: Metcon (AMRAP - Reps)
5 min AMRAP x2

250/200m ski
200m run
-then-
AMRAP
7 Hang Power clean 135/95
7 bar facing burpees
-rest 3 min-

2020-03-09

CrossFit

336 CF

Monday
A: Metcon (No Measure)
Every :90 x5 set of each
A1 - 8 dbl KB reverse lunge/side
A2 - 8 RDL @ 42X1
B: Metcon (AMRAP - Rounds and Reps)
10’ AMRAP
3-6-9-12-15... etc.
Push-ups

*12 wallballs after each set*

Rx
WB - 20/14

Rx+
WB - 30/20

2020-03-07

CrossFit

336 CF

Saturda
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
100m Ski
6 HSPU
6 Deadlifts 225/145
6 Toes-to-bar
100m run

*Alternate completed movements*

2020-03-06

CrossFit

336 CF

Friday
A: Squat Clean (Find 1RM)
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
5 strict pull-ups
5 SB Squat
50' SB Carry

Rx
SB - 100/80

Rx+
SB - 150/100

2020-03-05

CrossFit

336 CF

Thursday
A: Metcon (Time)
Evey 5:00 x 5 rounds
20/15 Cal bike
15 DB Push press
10 BBJO

Rx
DB - 35/25
Box - 24/20

Rx8
DB - 50/35
Box - 24/20

2020-03-04

CrossFit

336 CF

Wednesday
Class
A: Power Snatch (8 reps Every 2:00 x 4)
Class
B: Benchmark - "Quad Sprint" (Time)
For Time
800m Assault bike
600m row
400m ski
200m run
Accessory Work
C: Metcon (No Measure)
C1 - Sorenson Holds
4 x 1:00(Add weight if able)
-rest 1 min-
C2 - V-ups
4 x 10-15 reps
-rest 2 min-

2020-03-03

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
Option 1(Beginner)
Strength
3 rounds
A1 - 3-6 ring pull-ups
-rest 1 min-
A2 - 3-6 Strict ring dips
-rest 1 min-
A3 - :30-:40 hollow hold
-rest 1 min-

Option 2(intermediate)
work on ring swings and turnover drills
and/or
make attempts at ring muscle-ups

Option 3(Advanced)
30 ring Muscle-ups for time
A: 30 Muscle-Ups (Time)
30 muscle-ups for time
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP

3-6-9-12-15...etc.
KB Swings
KB Front Rack Step-ups

*30 Double unders after each round*

Rx
KB - 53/35
Box - 20/16

Rx+
KB - 70/53
Box - 20/16

2020-03-02

CrossFit

336 CF

Monday
A: Front Squat (1 rep EMOM until Failure)
Increasing load
*1RM under 185#
Start at 70% increase by 5# each set

*1RM over 185#
start at 60% add 10# each set

*Shoot for 8-10 sets, Maximum 15 sets
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
4 DB Thruster 50/35
6 lateral burpee over erg
12/8 cal row

2020-02-29

CrossFit

336 CF

Saturday
A: Metcon (Calories)
21:00 AMRAP
Ski calories

Every 3:00 NOT including 0:00 complete

1 round each (alternating rounds)
12 deadlifts
9 Hang Power Cleans
6 Shoulder to overhead

Rx
115/75

Rx+
155/105

2020-02-28

CrossFit

336 CF

Friday
Strength
A: Front Squat (5 x 3 @ 90% of top set from monday)
Class
B: Snatch (6 sets (build to heavy))
Class
C: Metcon (AMRAP - Rounds and Reps)
12' AMRAP
12 Wallballs 20/14
24 Double unders
12 DB Hang Power snatch(Alternating)
24 Double unders

Rx
WB - 20/14
DB - 50/35

Rx+
WB - 30/20
DB - 50/35
Accessory Work
D: Metcon (No Measure)
Sorenson Hold

4 x :45 - :60

2020-02-27

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 4:00 x 5 rounds
20/15 cal row
200m run
100' sled push

Rx
Sled 45/25

2020-02-26

CrossFit

336 CF

Wednesday
A: Power Clean (8 reps every 2:00 x 4 sets)
Light to heavy
B: Metcon (AMRAP - Reps)
5 min AMRAP
60/45 cal bike
Max Distance Dbl DB Walking lunge

-rest 3 min-

5 min AMRAP
60/45 cal ski
ME KB Swing

Rx
DB - 35/25
KB 53/35

RX+
DB - 50/35
KB - 70/53

*4:00 Cap on bike and Ski*

2020-02-25

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
Ring Muscle-ups skill work

*Beginner*
A - 3-4 sets
3 x (3 ring swings + extension + row)

B - Turn-over drills
3-4 sets of 5

-If unable to complete swings work on strength

*Advanced*

15:00
Bike @55-60/50-55 rpm(Easy Pace)

*every 3:00 complete 1 set of ring muscle-ups*
Set should be around 40-50% of ME set from last week*

*The goal should be to go immediately into set without rest every 3:00*
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP

30/24 cal row
-then-
5 rounds
6 Strict pull-ups
8 Push-ups
10 Box jump overs 24/20

2020-02-24

CrossFit

336 CF

Monday
A: Front Squat (4 x 3 )
Build to Heavy
B: Metcon (AMRAP - Rounds and Reps)
E3MOM x 5
6 Bar facing Burpees
5 Power Snatch 75/55
6 Bar facing Burpees

2020-02-22

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20' AMRAP

3 rds each
10/7 cal bike
100' SB Carry
-then-
3 rounds each
10/7 ski
6 dbl DB Push press

*Alternate completed rounds*

Rx
SB - 100/80
DB - 35/25

Rx+
SB - 150/100
DB - 50/35

2020-02-21

CrossFit

336 CF

Friday
Strength
A: Front Squat (4 x 5 @90% of top set from monday)
Class
B: Clean, Hang Clean, jerk (5 sets build to heavy)
Class
C: Clean Pull (3 x 3 @ 105% of 1RM)
Class
D: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
30 Wallballs
10 Chest -to-bar pull-ups

Rx
WB - 20/14

Rx+
WB - 30/20
Bar Muscle-ups

2020-02-20

CrossFit

336 CF

Thursday
A: Metcon (Calories)
20 min AMRAP

Row Calories

*Every 4:00 including 0:00 complete*

20 DB Box step-ups
60 Double unders

Rx
DB - 35/25
Box 20/16

Rx+
DB - 50/35
Box 20/16

2020-02-19

CrossFit

336 CF

Wednesday
Class
A: Power Snatch (5 reps touch and go every :90 x6)
Class
B: Metcon (AMRAP - Rounds and Reps)
Partner WOD

15 min AMRAP
10/7 cal bike
10 No jump burpees
50' Single arm OH Walking lunge

*Alternate completed movements*

Rx
DB - 35/25

Rx+
DB - 50/35
Accessory Work
C: Metcon (No Measure)
Sorenson Hold
4 x:60
*Add weight if able*

2020-02-18

CrossFit

336 CF

tuesday
A: Metcon (No Measure)
Beginner:
3 sets of each
6-10 Ring swings
https://youtu.be/g5FOnDXeNuE

3-5 Turn over drills
https://youtu.be/hJAWhEihLB0

-then-

*If time permits*
strength
Ring Dip
3 x 3-10 @31X1

ring pull-up/row
3 x 6-10 @ 31X1

Advanced:
Establish a max effort set of ring muscle-ups
-then-
2 sets of 80% of max effort sets

*If time permits work in strength*
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
1000m row
-then-
AMRAP
15 Goblet Squat
8 BBJO

Rx
KB 53/35
Box 24/20

Rx+
KB 70/53
Box 24/20

2020-02-17

CrossFit

336 CF

Monday
Class
A: Front Squat (4 x 5)
Class
B: Metcon (Time)
Every 3:00 x 5

5 clean and jerk
15/12 cal Ski
5 Clean and Jerk

Rx
135/95

Rx+
155/105

*Pick a weight you can move efficiently and fast *

2020-02-15

CrossFit

336 CF

Saturday
A: Metcon (Time)
For Time
100/85/70 cal bike
80 Wallballs
60 pull-ups/Bar Muscle-ups
80 Wallballs
100/85/70 cal bike

Rx
WB - 20/14

Rx+
WB - 30/20

2020-02-14

CrossFit

336 CF

Friday
Strength
A: Front Squat (4 x 2)
All sets @90% of top set from monday
Class
B: Snatch, hang snatch (4-5 sets build to tough)
Class
C: Snatch Pull (3x3 @ 105% of 1rm)
Class
D: Metcon (Time)
For Time

100 Double unders
-then-
5 rounds
10 Shoulder to overhead
10 burpee over the bar
-then-
100 double unders

Rx
115/75

2020-02-13

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 5:00 x 5 rounds
15/10 cal row
15/10 cal bike
15/10 cal ski

Rx+
20/15 cal of everything
*Goal is 3:00-3:30 minutes per round*

2020-02-12

CrossFit

336 CF

Wednesday
Class
A: Power Clean (5 touch-n-go reos every :90 x 6 sets)
Class
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
6 toes-to bar
8 KB Swings
12 air squat

Rx 53/36

Rx+ 70/53
Aerobic Capacity
C: Metcon (Calories)
3 x 7min AMRAP
Bike Calories
-rest 5 min b/t/-
*score is worst round*

2020-02-11

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
15 min AMRAP
M1: 3-5 Kipping deficit HSPU
M2: 5-10 Strict ring pull-ups @ 31X1
M3: 100' Double KB Front rack carry(heavy)
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
10 DB Box step-overs
8 no-jump burpees
10 Dbl DB Hang clean and jerks
8/6 cal ski

Rx
DB - 35/25
Box - 20/16

Rx+
DB - 53/35
Box - 24/20

2020-02-10

CrossFit

336 CF

Monday
A: Front Squat (4 x 2 Build to heavy)
B: Metcon (AMRAP - Reps)
10 min AMRAP

3 rounds
30/24 cal row
10 squat cleans

-then-

ME Double unders with remaining time

Rx
135/95

Rx+
185/125

2020-02-08

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
60/50/40 bike calories
60/50/40 ski calories
60 Hang power snatch
60 Burpees over the bar

Rx
75/55

2020-02-07

CrossFit

336 CF

Friday
Weightlifting
A: Front Squat (4 x 4 @ 90% of top set from Monday)
Class
B: Clean, low hang clean, hang clean, jerk (5 sets build to tough)
Class
C: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
3 Power clean
6 Strict pull-ups
12 Wallballs

Rx
WB - 20/14
PC - 185/125

Rx+
WB - 30/20
PC - 225/145

2020-02-06

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
8 KB Front rack step-up
6 toes-to-bar
4 x 50' shuttle run

Rx
KB - 53/35

Rx+
KB - 70/53

2020-02-05

CrossFit

336 CF

Wednesday
Class
A: Power Snatch (3 t-n-g reps emom x8 min)
Class
B: Snatch Pull (3x3 @100% of 1RM)
Class
C: Metcon (AMRAP - Rounds and Reps)
Partner WOD
12 min AMRAP
3 rounds each(alternate rounds)
7 SB squats
50' SB Carry(25' turnaround)
-then-
20/15 cal row each(same time)

Rx
SB - 100/80

Rx+
SB - 150/100
Aerobic Capacity
D: Metcon (Calories)
3 x 5 min AMRAP
Bike cals
-rest 3 min-

*Score is slowest round*

2020-02-04

CrossFit

336 CF

Tuesday
A: Metcon (AMRAP - Reps)
15 min EMOM
M1 - 8 DB z-press
M2 - 6-10 ring row 31X1
M3 - 15-20s L hang
B: Metcon (Time)
For Time

21-15-9
DB hang snatch
Toes-to-bar

-then-

21-15-9
Ski cal
no jump burpee

Rx
DB - 50/35

2020-02-03

CrossFit

336 CF

Monday
A: Front Squat (4 x 4 (Build to heavy))
B: Metcon (AMRAP - Reps)
15 min AMRAP
double unders

*Every 3:00 inluding 0:00 complete*
15/10 cal bike
12 goblet squats

Rx
KB - 53/35

Rx+
KB - 70/53

2020-02-01

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP

250/200m row+ski
40 power cleans
250/200m row+ski
40 Burpee Box Jump overs

*One athlete rows while the other skis
*You DO NOT have to wait for your partner to start the following movement*

2020-01-31

CrossFit

336 CF

Friday
Weightlifting
A: Front Squat (4 x 6)
All sets @ 90% of top set from monday
Class
B: Snatch, Low Hang snatch, Hang snatch (6 x 1,1,1 (Build to tough))
Class
C: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
6 Over head Squat 115/75
3 Bar Muscle-ups
Skill Work
D: Metcon (No Measure)
15 min easy pace row

*Every 3:00 including 0:00
2 rope climbs
25' HS Walk or any scale
OR just practice these skills

2020-01-30

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
Every 5:00 x4 rounds

10 burpee over SB(lateral)
5 SB to shoulder
15/10 cal ski
5 SB to shoulder
10 burpee over SB

Rx
SB - 100/80

Rx+
SB - 150/100

2020-01-29

CrossFit

336 CF

Wednesday
Class
A: Power Clean (3 T-n-G Reps EMOM x8:00)
Class
B: Clean Pull (3 x 3@100% of 1RM)
Class
C: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
10 jumping lunges
8 KB Swings
6 hand release push-ups

Rx
KB - 53/35

Rx+
KB - 70/53
Aerobic Capacity
D: Metcon (Calories)
5 rounds
3:00 Bike Cals
-rest 90s-

*Score is worst round*

2020-01-28

CrossFit

336 CF

Tuesday
Class
A: Handstand Push-ups (1 max effort set)
B: Strict Pullups (1 max effort set)
Utilize your PU scale to work on your pulling with a muted hip (strict).
C: Metcon (No Measure)
12 min EMOM
M1: Strict HSPU
M2: Strict Pull-ups
M3: :30-:40 Hollow Hold

Goal should be 50-60% of ME sets each minute
D: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
5-10-15-20-25... etc
toes-to-bar
Burpees
Row calories

2020-01-27

CrossFit

336 CF

Monday
Class
A: Front Squat (4 x 6)
All sets > 60%
build to heavy
Class
B: Metcon (AMRAP - Reps)
3:00 x3
20/15 cal bike
-then-
AMRAP
6 DB Hang Squat clean
8 Box jump overs

Rx
DB 35/25
Box - 24/20

Rx+
DB 50/35
Box 30/24
Accessory Work
C: Metcon (No Measure)
GHD Hip extension

4 x 15-20 reps
Add weight if needed

2020-01-25

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
200m run(together)
20 power clean
20 shoulder to overhead
20 burpees over the bar

Rx
135/95

Rx+
165/105

2020-01-24

CrossFit

336 CF

Friday
A: Metcon (No Measure)
A1 - Glute ham bridge
4 x 8 @32X1

-rest 1 min-

A2 - Double KB single leg Deadlifts
4 x 8/side

-rest 2 min-
B: Metcon (AMRAP - Reps)
2 rounds
3 min AMRAP
30/24 bike cals
ME 50' shuttle runs

-rest 90s-

3 min AMRAP
30/24 cal ski
ME no jump burpees

-rest 90s-

2020-01-23

CrossFit

336 CF

Thursday
A: On the clock Test Series 2A (Time)
@ 0:00

"Isabel"
For Time
30 Power Snatches 135/95
8 min CAP
B: On the Clock Test series 2B (AMRAP - Rounds and Reps)
@ 12:00

8 min AMRAP
6 HSPU
6 pull-ups
30 double unders
Rx+
Strict
C: On the clock test series 2C (AMRAP - Rounds and Reps)
@ 25:00

8 min AMRAP
15/10 cal row
10 front squat
Rx
95/65

Rx+
135/95

2020-01-22

CrossFit

336 CF

Wednesday
A: Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
30/20 cal row
20 KB Front rack step-up
100' Sled push

Rx
KB - 53/35
Sled - 45/25

Rx+
KB - 70/53
Sled - 90/45

2020-01-21

CrossFit

336 CF

Tuesday
Class
A: Metcon (No Measure)
12 min EMOM
M1 6-8 DB z-press @31X1
M2 6-8 ring rows @31X1
M3 :30 Hollow hold
Class
B: Metcon (Time)
Every 4:00 x4 rounds
15/12 cal bike
15 wallballs
15/12 cal ski

Rx
WB - 20/14

Rx+
WB - 30/20
Skill Work
c: Benchmark - 10RC (Time)
For Time
10 rope climbs

Rx+
legless

2020-01-20

CrossFit

336 CF

Monday
A: Overhead Squat (Build to heavy single @ 55X1 tempo )
B: Benchmark - SB/BBJO (AMRAP - Rounds and Reps)
10 rounds for time
3 sandbag cleans
6 Burpee box jump over

Rx
SB - 100/80
Box - 24/20

Rx+
SB- 150/100
Box - 24/20

2020-01-18

CrossFit

336 CF

Saturday
A: Metcon (Time)
Partner WOD

100/85/70 cal bike
-then-
5 rounds
12 clean and jerk 135/95
24 toes-to-bar
-then-
100/85/70 cal bike

Rx+
12 clean and jerk 135/95
12 ring muscle-ups

2020-01-17

CrossFit

336 CF

Friday
Class
A: Front Squat (3/3/2/2/1/1/1)
Class
Benchmark - Gym/KB swing (Time)
For Time
40 pull-ups
50 KB swings
40 toes-to-bar
50 KB swings

Rx
KB - 53/35
Rx+
C2B
KB - 70/53
Aerobic Capacity
C: BenchMark - 10' bike cals (Calories)
10 min max calorie assault bike

2020-01-16

CrossFit

336 CF

Thursday
A: Benchmark - Mono/ BTT (AMRAP - Rounds and Reps)
20 min AMRAP
15 burpee to target 9’/8’
20/15 cal row
15 burpee to target
20/15 cal bike
15 burpee to target
20/15 cal ski
Rx
One hand touch

Rx+
Two hand touch

2020-01-15

CrossFit

336 CF

Wednesday
Class
A: Deadlift (Build to a quality 1RM)
Class
B: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Aerobic Capacity
C: Benchmark - 20' max distance row (Distance)
Record avg. 500m split

2020-01-14

CrossFit

336 CF

Tuesday
Aerobic Capacity
A: Metcon (No Measure)
60 min EASY pace
800m run
50 box step-ups
1000m row
100’ sgl kb OH carry
1000m ski
100’ lateral bear crawl
100m Empty sled lush(outside)
Class
B: Push Press (3/3/2/2/1/1/1)
Class
C: Metcon (AMRAP - Reps)
3:00 AMRAP x 4
15 dbl DB hang power clean
10 burpee box jump overs
ME double unders
-rest 90s-

Rx
DB - 35/25
Box - 24/20

Rx+
DB - 50/35
Box - 30/24

2020-01-13

CrossFit

336 CF

Monday
A: On the clock Test 1A - 1RM Snatch (Weight)
0:00 - 12:00
Establish 1RM Snatch
12:00 - 20:00
REST/ Warm-up for B
B: On the Clock Test 1B - 20SC (Time)
20:00 - 25:00
For Time
20 Squat cleans
-5 min CAP-

Rx -185/125

Rx+
225/145
C: On the Clock Test 1C - 1k row (Time)
@ 28:00

For Time
1K Row

2020-01-11

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
60/50/40 cal ski
-then-
3 rds each(Alternate rds)
6 hang power cleans
6 lateral burpee over the bar

Rx
HPC - 135/95

Rx+
HPC 165/105

2020-01-10

CrossFit

336 CF

Friday
Weightlifting
A: Clean and Jerk (1 rep every :30 x10:00)
Class
B: Front Squat (4/4/3/3/2/2)
Class
C: Metcon (AMRAP - Reps)
5 min AMRAP x2
2 rounds
50' Dbl DB Front rack Lunge
15 HSPU
-then-
ME double unders
-rest 3 min-
Rx
DB - 35/25

Rx+
DB - 50/35
Strict HSPU
All reps are scored

Lunge = 10 reps
Aerobic Capacity
D: Metcon (Distance)
18' Moderate pace row

*Hold the same split from previous weeks*

2020-01-09

CrossFit

336 CF

Thursday
A: Every 5:00 x5 rounds (Time)
20/14 cal row
15 box jump overs
7 SB clean

Rx
SB - 100/80
Box - 24/20

Rx+
SB - 150/100
Box - 30/24

2020-01-08

CrossFit

336 CF

Wednesday
A: Deadlift (4x2)
B: Metcon (Calories)
4 min AMRAP
40 wallballs
ME row cals
-rest 2 min-
4 min AMRAP
40 wallballs
ME bike cals
-rest 2 min-
4 min AMRAP
40 wallballs
ME ski cal

Rx
WB - 20/14

Rx+
WB - 30/20
C: Metcon (No Measure)
4 rounds
:45-1:00 sorenson hold
-rest 1 min-
:45-1:00 hollow hold
-rest 1 min-

2020-01-07

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
55 min EASY Pace

50/35 cal row
50/35 cal bike
50/35 cal ski
10 Turkish Get-ups
100' SB Carry
100' lateral bear crawls
100' Dbl KB Front rack carry
Aerobic Capacity
Class
B: Push Press (4/4/3/3/2/2)
Class
C: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
10 Bar facing Burpees
15 chest to bar pull-ups
20 Hang power snatches 75/55

2020-01-06

CrossFit

336 CF

Monday
Strength
A: Back Squat (4 x 5 @ 42X1 tempo)
no more than 60% of 1RM, focus on quality of movement
Class
B: Clean and Jerk (1 rep every :90 x8 sets)
*If you good go for it!*
Class
C: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
Row calories

*Every 3:00 including 0:00 complete

20 KB front rack step-ups

Rx
53/35

Rx+
70/53

2020-01-04

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD

10 min AMRAP
10/7 cal Row
8 Goblet Squats
6 no-jump burpee
*Alternate Movements*
-rest 5 min-
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
6 Toes-to-bar
6 Box Jump overs
*Alternate completed rounds*
Rx
KB - 53/35

Rx+
KB - 70/53
3 Bar MU

2020-01-03

CrossFit

336 CF

Friday
Class
A: Front Squat (5/5/4/4/3/3)
If anyone would like to skip Front Squat and work on rope climbs instead, that is an option.
Class
B: Benchmark - "DT+RC" (Time)
5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to overhead
3 Rope Climbs

Rx
115/75

Rx+
155/105
Aerobic Capacity
C: Metcon (Distance)
16 min Moderate pace row
Goal is to hold the same split times as previous weeks

2020-01-02

CrossFit

336 CF

Thursday
Aerobic Capacity
A: Metcon (No Measure)
50 min EASY pace
100/75 cal row
100' Low Bear Crawl
100/75 cal bike
100' Statue of liberty Carry
800 run
100m empty sled push(outside)
Class
B: Push Press (5/5/4/4/3/3)
Class
C: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
8 Pull-ups
16 KB Front Rack Step-ups
32 Double unders

Rx
KB - 53/35

Rx+
Strict Pull-ups
KB - 70/53

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2020-01-01

CrossFit

336 CF

Wednesday
A: Deadlift (4 x 3)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
20/15 cal Bike
200m run
20/15 cal ski

2019-12-31

CrossFit

336 CF

Tuesday
A: 2020 (AMRAP - Rounds and Reps)
Partner WOD

20 min AMRAP

2020m row
-then-
AMRAP
20 thrusters 95/65
20 lateral burpee over the bar

Partition reps however needed

2019-12-30

CrossFit

336 CF

Monday
Strength
A: Back Squat (4 x 3)
build to tough
Class
B: Squat Snatch, Hang Squat Snatch (1,1 ever :90 x 8 sets)
Class
C: Metcon (Time)
Every 3:00 x 5 rounds
15/12 cal bike
15 KB Swings
100' sled push 45/25
Accessory Work
D: Metcon (No Measure)
D1 - Double KB Single leg Deadlift
3x8/side
-rest 1 min-
D2 - Double KB Reverse lunge
3x8/side
-rest 2 min-

2019-12-28

CrossFit

336 CF

Saturday
Class
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
5-10-15-20-25...etc.

SB Clean
Burpee over SB
Toes-to-bar

*Every 5:00 NOT including 0:00 complete 50/42/35 cal ski*

2019-12-27

CrossFit

336 CF

Friday
Weightlifting
A: Power Snatch (1 rep every :30 x 10:00)
last week of PS, increase load by 5-10#
Class
B: Front Squat (6/6/5/5/4/4)
Class
C: Metcon (AMRAP - Rounds and Reps)
15' AMRAP
15/12 cal row
8 shoulder to overhead
1 rope climb

Rx
115/75

Rx+
135/95
legless

2019-12-26

CrossFit

336 CF

Thursday
Class
A: Deadlift (4x5)
Class
B: Metcon (Calories)
4 rounds

3:00 AMRAP
8 burpee pull-ups
50' DB Statue of liberty lunge
8 burpee pull-ups
ME Ski Cals
-rest 90s-

Rx
DB
35/25

Rx+
50/35
Aerobic Capacity
C: Metcon (Distance)
14' min Mod Pace row

*Goal is ti hold the same avg 500m as previous weeks*
Accesory
D: Metcon (No Measure)
5 rounds
1:00 Supine Bicycle
1:00 rest

Full range of motion, controlled speed

2019-12-24

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
45 min EASY pace
800m run
8 Turkish Get-ups
50/35 cal Ski
200'SB Carry
50/35 Row
40 Bx Step-ups
50/35 cal bike
100 Single unders
Class
B: Push Press (5/5/4/4/3/3)
Class
C: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
30 Wallballs
20 pull-ups
10 hang power Snatch

Rx
WB - 20/14
PS - 95/65

Rx+
WB - 20/14
C2B
PS - 135/95

2019-12-23

CrossFit

336 CF

Monday
Warm-up
Metcon (No Measure)
Back Squat Warm-up
2 rounds
90s Bike/Row
30s front plank
20 Groiners
Strength
A: Back Squat (4 x 5)
Class
B: Squat Clean, hang squat clean, jerk (1,1,1 every :90 x8 sets)
Class
C: Metcon (Time)
For Time
50/35 cal row
-then-
3 rounds
10 Devil's Press
10 Burpee Box Jump Over
-then-
50/35 Cal row

Rx
DB - 35/25
Box - 24/20

Rx+
DB - 50/35
Box - 24/20
Accessory Work
D: Metcon (No Measure)
D1 - Strict Toes-to-bar
4 x 6-10@31X1
-rest 1 min-
D2 - GHD Sorenson Hold
4 x 45-60s
-rest 2 min-

2019-12-21

CrossFit

336 CF

Saturday
A: 12 Days of Christmas ‘19 (Time)
1 Thruster
2 Front Squat
3 Hang Power Clean
4 Deadlifts
5 burpee over the bar
6 pull-ups
7 toes-to- bar
8 Handstand push-ups
9 cal bike
10 cal row
11 cal ski
120 double unders

Rx
95/65

Rx+
135/95

Rx++
155/105
Strict pull-ups
Strict handstand push-ups

2019-12-20

CrossFit

336 CF

Friday
Weightlifting
A: Power Snatch (1 rep every :30 x10:00)
Slightly heavier than last week. 5-10#
Class
B: Front Squat (7/7/5/5/3/3)
Class
C: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
4 Strict pull-ups
6 dbl DB hang C&J
25 double unders

Rx
DB - 35/25

Rx+
DB - 50/35
Aerobic Capacity
D: Metcon (Distance)
12 min
Moderate pace row
Goal is to hold the same split as last week

2019-12-19

CrossFit

336 CF

Thursday
A: Benchmark - row/SB/ski (AMRAP - Rounds and Reps)
25 min AMRAP
20/15 cal row
50’ SB o’ course
20/15 cal Ski
50’ SB o’course

*3 burpee SB over the box at each obstacle*

Rx
SB - 100/80

Rx+
SB - 150/100

2019-12-18

CrossFit

336 CF

Wednesday
Aerobic Capacity
A: Metcon (No Measure)
40 min EASY pace

50/35 cal row
100’ Double KB front carry
50/35 cal bike
50’ low bear crawl
50/35 cal SKI
50’ high bear crawl
50’ reverse bear crawl
*This could be completed in a seperate session or as a cool down after class
*EASY PACE - If you have to stop and rest, you are moving too fast
Class
B: Deadlift (4 x 4 @70+%)
Class
C: Metcon (Time)
For Time
2-4-6-8-10
Thruster
Ring Muscle up

Rx
95/65

Rx+
135/75

*scale for ring muscle-up is jumping bar muscle-up or C2B pull-up*

2019-12-17

CrossFit

336 CF

Tuesday
Class
A: Push Press (7/7/5/5/3/3)
Increase by 5-10# off last week
Class
B: Metcon (AMRAP - Reps)
12 min AMRAP
Box Step Overs

*Every 3:00 Including 0:00 complete:
12/8 Cal ski
10 no jump burpees

Rx
DB - 35/25
Box 20"/16"

Rx+
DB - 50/35
Box 20"/16"
Skill Work
C: Metcon (No Measure)
5 rounds NOT for Time
3:00 EASY pace bike
25-50' HS Walk
2 rope climbs

*Or work on either movent for 10-15 min*

2019-12-16

CrossFit

336 CF

Monday
Strength
A : Back Squat (4x4(Build to tough)
Class
B: Squat snatch, Hang squat snatch, OHS (1,1,1 every :90 x8 sets)
Class
C: Metcon (Time)
Every 3:00 X5
15/10 Bike
12 KB Swing
12 Goblet Squat
Rx
53/35

Rx+
70/53
Accessory Work
D: Metcon (No Measure)
D1: Bulgarian Split Squat
4x8/side
-rest 1 min-
D2: Sorenson Hold
4x :45-:60
-rest 2 min-

2019-12-14

CrossFit

336 CF

Saturday
Class
A: Metcon (Time)
Partner WOD
2 rounds for Time
100/85/70 cal row
30 power clean
300’ sled push(50’ switch)
30 power clean

Rx
PC -135/90
Sled - 135/90

2019-12-13

CrossFit

336 CF

Friday
Weightlifting
A: Power Snatch (1 rep every :30 for 10:00)
Same weight throughout. Smooth reps, no more than 70% of 1RM.
Class
B: Front Squat (4 x 6)
Class
C: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
15/10 cal bike
5 Bar MU
10 S. arm DB Push Press R
25' OH Carry R
10 S. arm DB Push Press L
25' OH Carry L
15/10 cal Ski
5 Bar MU
10 S. arm DB Push Press R
25' OH Carry R
10 S. arm DB Push Press L
25' OH Carry L

Rx
DB - 50/35
Aerobic Capacity
D: Metcon (Distance)
10:00
Mod Pace distance Row
Use as a cooldown. Establish a baseline sustainable effort. The time frame will continue to increase in following weeks up to 20:00. Record (avg500m)

2019-12-12

CrossFit

336 CF

Thursday
Benchmark - Row/Burpee (Time)
10 rounds for time

20/15 cal row
10 burpees over erg

*25 min cap*

2019-12-11

CrossFit

336 CF

Wednesday
Metcon
A: Metcon (AMRAP - Rounds and Reps)
35:00 EASY Pace
60/45 cal Row
6 Turkish Get-ups
60/45 cal Bike
30 Box Step-ups 20/14
60/45 cal Ski
100 Single unders
*This could be completed in a seperate session or as a cool down after class
*EASY PACE - If you have to stop and rest, you are moving too fast
Class
B: Deadlift (4x6>65%)
Tough not maximal loads
Class
C: Metcon (AMRAP - Rounds and Reps)
15:00 AMRAP
20 toes-to-bar
20 box jump step-down
20 KB Swings
20 box jump step down

Rx
Box - 24/20
KB - 53/35

Rx+
Box - 24/20
KB - 70/53
Accessory Work
D: Metcon (No Measure)
D1
Double KB Front rack Reverse lunge
4x8/side
-rest 1 min-
D2
Sorenson Hold
4x45-60s
-rest 2 min-

2019-12-10

CrossFit

336 CF

Tuesday
Class
A: Push Press (8/8/6/6/4/4)
Class
B: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Skill Work
C: Metcon (No Measure)
12 min EMOM
M1: 1-2 Rope Climbs
M2: 25' HS Walk or 30s practice
M3: 30s of Double unders
OR Just spend 12:00 working on one of these skills.

2019-12-09

CrossFit

336 CF

Monday
Strength
A: Back Squat (4x6)
Build to Tough
Class
B: Squat Clean, Hang squat Clean, Front Squat, Jerk (1 set every 1:30 x8 sets)
Class
C: Metcon (Time)
Every 3:00 x5 rounds
12/8 Assault bike
6 SB Cleans
6 Burpee over SB

Rx
SB
100/80

Rx+
150/100
Accessory Work
D: GHD Hip extension (4x20)
-rest 90s between sets-

2019-12-07

CrossFit

336 CF

Saturday
A: Metcon (Time)
Partner WOD
For Time
1000m ski
-then-
5 rounds
24 toes-to-bar
200’ SB Carry(100’ switch)
-then-
1000m ski

*

Rx
SB - 100/80

Rx+
12 Bar MU
SB - 150/100

2019-12-06

CrossFit

336 CF

Friday
A: Power snatch, hang squat snatch (1 set EMOM x 5)
Rest 2 min-
B: Squat Snatch (1 rep EMOM x5)
C: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
10 Overhead squat 95/65
8 HSPU
6 lateral burpee over the bar

2019-12-05

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 5:00 x5 rds
25/18 cal Row
15 Box Jump Overs
10 Hang Power Clean

Rx
135/95

Rx+
165/115

2019-12-04

CrossFit

336 CF

Wednesday
A: Metcon (No Measure)
A1 - Bulgarian Split Squat
4x6/side
-rest 1 min-
A2 - Split stance RDL
4x 6/side
-rest 2 min-
B: Metcon (Time)
4 rounds
2:00 AMRAP
20 Wall balls 20/14
10/7 cal bike
ME double unders
-rest 1 min-

2019-12-03

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
12 min EMOM
M1: 20-30s flex arm hang
M2: 100’ dbl KB OH carry
M3: 10-15 v-ups
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
4 strict pull-ups
6 no-jump burpees
8 KB swings

Rx
KB - 53/35

Rx+
KB - 70/53

2019-12-02

CrossFit

336 CF

Monday
A: Back Squat (3x3 @ 42X1)
B: Back Squat (2x3@30X1)
C: Benchmark row/grace/ski (Time)
60/45 cal row
30 clean and jerk 135/95
60/45 cal ski

2019-11-30

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20’ AMRAP
5-10-15-20-25... etc.
SB squat
Dbl DB hang power clean
Burpee over SB

*Every 5:00 NOT Including 0:00 complete 45/38/30 cal ski

Rx
SB - 100/80
DB - 35/25

Rx+
SB - 150/100
DB - 50/35

2019-11-29

CrossFit

336 CF

Friday
A: Power clean, hang squat clean (1 set EMOM x 5:00)
Rest 2 min
B: Squat Clean (1 rep EMOM x 5:00)
C: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP

6 strict pull-ups
12/8 cal row
50’ sled

Rx
Sled - 135/90(inside)

Rx+
Sled - 180/135(inside)

2019-11-28

CrossFit

336 CF

Thursday
A: Metcon (Time)
Partner WOD

For Time
100/85/70 cal Bike
80 HSPU
60 power snatch
400m run
20 OHS
400m run
60 power snatch
80 HSPU
100/85/70 cal bike

Rx
95/65

Rx+
135/95

2019-11-27

CrossFit

336 CF

Wednesday
A: Metcon (No Measure)
12 min EMOM
M1 – 10 Double DB Front Rack Step-up
M2 – 10 double DB single leg deadlifts(5/side)
M3 – 10 Double DB bent over rows @ 31X1
B: Metcon (AMRAP - Rounds)
15 min AMRAP
3 power clean
6 Toes-to-bar
9 lateral burpee over the bar

Rx 185/125
Rx+ 225/145

2019-11-26

CrossFit

336 CF

Tuesday
A: Metcon (Weight)
5 min EMOM
3 Push Press
*Build to tough*

- rest 2 min-
B: Metcon (Weight)
5 min EMOM
3 Push Jerk
C: Metcon (Time)
10 rounds FT of:
5 C2B pull-ups
10 box jump step-down 24/20

*15 min CAP*

2019-11-25

CrossFit

336 CF

Monday
A.: Back Squat (3 x 5 @42X1)
B.: Back Squat (2 x 5 @ 30X1)
C: Metcon (AMRAP - Reps)
2:00 AMRAP x 4
15 power Snatch
15/12 cal row
ME burpee over erg

-rest 1 min b/t rounds-

Rx 75/55

Rx+ 95/65

2019-11-23

CrossFit

336 CF

Saturday
A: Metcon (Calories)
20 min AMRAP
Ski calories'

*Every 5 min Complete:

3 rounds each(alternate rounds)
6 toes-to-bar
4 burpee box jump overs 24/20

-break up ski erg however needed
-Alternate completed rounds on TTB and BBJO

2019-11-22

CrossFit

336 CF

Friday
A: Tall Clean (3 reps emom x3 min)
-rest 90s-
B: Hang Clean (2 reps emom x3 min)
-rest 90s-
C: Squat Clean (1 rep emom x3 min)
D: Metcon (Time)
4 rounds for Time
25 DB snatch 50/35
100 double unders

*150 single unders*

2019-11-21

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP

60/50/40 cal bike
600’ Sled Push
60/50/40 cal ski
600’ Sled Push

*break up bike and Ski However needed

*Switch every 100’ on sled*

Rx

Sled – 25/0

Rx+

Sled - 45/25

2019-11-20

CrossFit

336 CF

Wednesday
A: Metcon (No Measure)
A1 - Double KB Front rack walking Lunge
4 x 50'
-rest 1 min-
Single arm Bent over row
4 x10/side
-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
10 Deadlifts 225/145
15 Lateral burpees over the bar
20 Air Squats

Rx+
275/185

2019-11-19

CrossFit

336 CF

Tuesday
A1: Strict Press (4 x 6)
-rest 1 min-
A2: Strict Pull-ups (4 x 6-8 @ 31X1)
B: Metcon (Time)
Every 3:00 x 4
12 toes-to-rings
12/8 cal ski
12 dbl DB hang cleans

Rx
DB - 35/25

Rx+
DB - 50/35

2019-11-18

CrossFit

336 CF

Monday
A: Back Squat (3 x 4 @ 42X1)
B: Back Squat (2 x 4 @ 30X1)
C: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
18/12 cal row
5 squat cleans

Rx
155/105

Rx+
205/125

2019-11-16

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner Wod

25 min AMRAP

8/6 cal Bike
1 rope climb
8/6 cal row
3 Sandbag clean
8/6 cal ski
5 burpee

*alternate after completing the calories on the machine plus the following movement*

Rx
SB - 100/80

Rx+
Legless rope climb
SB - 150/100

2019-11-15

CrossFit

336 CF

Friday
A: Tall snatch (3 reps EMOM x3)
-rest 90s-
B: Hang Snatch (2 reps EMOM x3)
-rest 90s-
C: Snatch (1 rep EMOM x3)
D: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
20 wallballs 20/14
30 double unders
40’ HS walk
*scale for HS walk is 2 wall walks*

2019-11-14

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 5:00 x5 rounds
25/20 cal row
20 KB swings
12 dbl DB box step-overs

Rx
KB - 53/35
DB - 35/25
Box - 20/16

Rx+
KB - 70/53
DB - 50/35
Box - 24/20

2019-11-13

CrossFit

336 CF

Wednesday
A1: Back Rack Lunge (4x6/side)
*30-45 Copenhagen plank each side after each set*
B: Metcon (AMRAP - Reps)
6 rounds
90s AMRAP
10/7 cal bike
50’ sled push
50’ reverse sled drag
ME no jump burpees
-90s rest-

Rx
Sled - 25/0

Rx+
Sled - 45/25

2019-11-12

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
A1 - Single arm ring row
4x8/side @31X1
-rest 1 min-
A2 - Single arm ring rows
4x8/side @31X1
-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
8 toes-to-bar
100’ SB carry
8 toes-to-bar
10/8 cal Ski

Rx
SB - 100/80

Rx+
SB - 150/100

2019-11-11

CrossFit

336 CF

Monday
A: Back Squat (3x6@42X1)
B: Back Squat (2x6@30X1)
C: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
3 power clean
3 front squat
6 lateral burpee over the bar

Rx
135/95

Rx+
185/125

2019-11-08

CrossFit

336 CF

Friday
A: Metcon (No Measure)
Kipping pull-up practice
OR
Ring muscle-up practice

*Could also add strength if not doing the open

Ring row
4x6-10 @31x1
-rest 1 min-
Ring dip
4x 6-10
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP

10 power clean 135/95
15 box jump 20/16
10/7 cal ski
Metcon (No Measure)
20.4 prep

I’ll put some thoughts on the whiteboard and you can experiment with different rep schemes

2019-11-07

CrossFit

336 CF

Thursday
A: Metcon (Calories)
20 min AMRAP
Row cals

*every 5:00 including 0:00 complete:
10 hang power snatch
10 overhead squat

Rx
95/65

Rx+
115/75

2019-11-06

CrossFit

336 CF

Wednesday
A: Metcon (AMRAP - Reps)
4 rounds
1:00 KB front rack step-ups
-1:00 rest-
1:00 burpee
-1:00 rest-
1:00 50’ Sled push (inside)
-1:00 rest-
1:00 bike cals

Rx
KB - 53/35
Box - 20"/14"
Sled - 45/25

Rx+
KB - 70/53
Box 20"/14"
Sled- 45/25

2019-11-05

CrossFit

336 CF

Tuesday
A: Push Press (3 reps EMOM x10)
Light to heavy
B: Metcon (AMRAP - Reps)
3:00 AMRAP x4
7 SB clean
7 bag facing burpees
7 cal ski
-rest 90s-

Rx
SB - 100/80

Rx+
SB - 150/100

2019-11-04

CrossFit

336 CF

Monday
A: Back Squat (5/4/3)
All heavy sets
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
2 rounds
30/24 cal row
20 wallballs
10 strict pull-ups
-then-
2 Rounds
30/24 cal row
50’ DB front rack walking lunge
10 bar muscle-ups

Rx
WB - 20/14
DB - 35/20

Rx+
WB - 30/20
DB - 50/35

2019-11-01

CrossFit

336 CF

Friday
A: Front Squat (4 x 3 @ 42X1)
B: Metcon (Time)
For Time
60 wall balls
60/40 call row
60 wallballs

Rx
WB - 20/14

Rx+
WB - 30/20
C: Metcon (No Measure)
20.4 prep/recovery

A - warm up with class

B - Every 2:00 x3
10 box jump step-down
5 clean and jerk

Rd 1 - 95/65
Rd 2 - 135/85
Rd 3 - 185/115
*or scaled weights*

C - 10 min easy pace row

D-
1:00 couch stretch/side
1:00 pigeon/side
1:00 scorpion hold
1:00 child pose

2019-10-31

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 3:00 x 10rds(5 each)

Odd
20 KB Swings
10 x 50’ shuttle

Even
15 Burpee box jump overs

Rx
KB - 53/35
Box - 24"/20"

Rx+
KB - 70/53
Box - 30"/24"

2019-10-30

CrossFit

336 CF

Wednesday
A: Metcon (No Measure)
10 min EMOM

M1: 6 strict Press
M2: 6 Bent Over Row @ 31X1
make all sets tough not maximal.
B : Metcon (AMRAP - Rounds and Reps)
Partner WOD
15 min AMRAP
25/21/18 cal Ski
50' Sled Drag
25/21/18 cal Bike
50' Sled Drag

Rx
Sled - 225/180/135

Rx+
Sled - 270/225/180

*Break up Ski and Bike However needed

*Move the sled together. To move the sled, One person pushes while the other does a reverse sled
drag*

2019-10-29

CrossFit

336 CF

Tuesday
A: Back Squat (6/5/4)
B: Metcon (AMRAP - Rounds and Reps)
For Time
12 min AMRAP
2 rounds
20 goblet squat
10 chest-to-bar
-then-
2 rounds
20 goblet squats
10 bar muscle-ups

Rx
KB - 53/35

Rx+
KB - 70/53

2019-10-28

CrossFit

336 CF

Monday
A: Metcon (Time)
Every 5:00 x5
25/20cal row
20 DB push press
200m run

Rx
DB - 35/25

Rx+
DB - 50/35

2019-10-25

CrossFit

336 CF

Friday
A: Hang squat clean (3 reps EMOM x10)
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
4 strict pull-ups
8 no jump burpees
12 KB front rack step-ups 53/35
Metcon (No Measure)
20.3 prep

A - warm up with class

B - 3-6-9
Deadlift
HSPU
-then-
3-5 DL 315/205
*goal is to determine how you want to break up deadlifta and HSPU

C- 2 rounds easy pace
3:00 row
10 groiners/side
10 down dog + up dog
10 band pull aparts
10 pass throughs

2019-10-24

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 3:00 x10 rounds

Odd
200m run
100’ SB carry

Even
200m row
15 Wallballs

Rx
SB - 100/80
WB - 20/14

Rx+
SB - 150/100
WB - 30/20

2019-10-23

CrossFit

336 CF

Wednesday
A: Metcon (AMRAP - Reps)
4 rounds
1:00 hang clean and jerk 115/75
-1 min rest-
1:00 burpee pull-ups
-1 min rest-
1:00 sgl DB box step-ups
-1 min rest-
1:00 row cals
-1 min rest-

Score is total reps

2019-10-22

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
A1 - Dbl KB single leg Deadlift
4 x 8/side
-rest 1 min-
A2 - Bent over BB row
4 x 8 @ 31X1
B: Metcon (AMRAP - Reps)
4 x 3 min AMRAP
18/14 cal bike
8 Burpee box jump over 24/20
ME ski cals
-rest 90s-

2019-10-21

CrossFit

336 CF

Monday
A: Back Squat (7/6/5)
-tough set of each
-slight increase in weight from last week
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
20 overhead squat 95/65
15 C2B pull-ups
20/15 cal row

2019-10-19

CrossFit

336 CF

Saturday
A: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

2019-10-18

CrossFit

336 CF

Friday
A: Power Snatch (3 reps EMOM x10)
B: Metcon (Time)
3 rounds for time
400m run
20 shoulder to overhead 135/95
C: Metcon (No Measure)
20.3 prep

A- warmup with class

B- 10 min of DU and TTB practice

C- complete 3 rounds of 20.2
4 DB thrusters
6 toes to bar
24 double unders

D- 2 rounds easy pace
1:00 row
1:00 bike
1:00 ski
1:00 Goblet squat hold
1:00 couch stretch/side
Shoulder stretch series
:30 each position

2019-10-17

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
10 goblet squats
10/7 cal row
100’ sled push

* alternate completed movements*

Rx
KB - 53/35
SLED - 25/0 inside

Rx+
KB - 70/53
SLed - 45/25 inside

2019-10-16

CrossFit

336 CF

Wednesday
A: Metcon (No Measure)
A1 - Bulgarian split squat
4x 8/side
-rest 1 min-
A2 - dbl KB single leg deadlift
4x8/side
-rest 2 min-
B: Metcon (AMRAP - Reps)
5 min AMRAP
10 hang power cleans 135/95
8 burpee box jump overs 24/20
- then-
ME bike cals
-rest 3 min-
Repeat
Rx+
185/115

2019-10-15

CrossFit

336 CF

Tuesday
A: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
2-4-6-8-10... etc.
Strict HSPU
Strict pull-ups

Rx+
2" deficit HSPU
B: Metcon (AMRAP - Reps)
6 rounds
90s AMRAP
10/7 cal ski
6 SB clean 100/80
ME toes -to-bar
-90s rest-

Rx+
SB - 150/100

2019-10-14

CrossFit

336 CF

Monday
A: Back Squat (8/7/6)
Tough set of each(not maximal)
B: Metcon (AMRAP - Rounds and Reps)
15:00 AMRAP
100 double unders
50/35 cal row
25 dbl DB front squat 50/35

2019-10-12

CrossFit

336 CF

Saturday
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

2019-10-11

CrossFit

336 CF

Friday
A: Split Jerk (2 reps EMOM x 2)
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10/7 bike
10 box jump overs 24/20
10 pull-ups
Metcon (No Measure)
20.1 Prep/Recovery
(To be completed as a subtitute for A and B to prepare for Saturday)

A - Warm-up with class

B - 1 round
8 Ground to Over head
10 Bar facing Burpees
-rest until fully recovered-
2 rounds
8 ground to overhead
10 Bar Facing Burpees
(Goal is to find a pace for 20.1 and to determine whether you will snatch or C+J, move at the a speed you think you can maintain for 10 rounds)

C- 10 min EASY pace row

D - 1 round
10 Down Dog + Up dog
10 groiners/side
10 straight leg supine twists/side
10 scorpions/side
1:00 Squat hold
1:00 couch stretch/side

2019-10-10

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
200m run
20 KB Swings
15 air squats
10 ring rows

Rx
KB - 53/35

Rx+
KB - 70/53

2019-10-09

CrossFit

336 CF

Wedesday
A: Metcon (Time)
Every 4:00 x 5 rounds

300/250m ski
-then-
10-8-6-4-2
Squat Snatch

Rx Rx+
R1: 75/55 R1: 135/95
R2: 95/55 R2: 155/105
R3: 115/75 R3: 175/115
R4: 135/85 R4: 195/125
R5: 155/95 R5: 215/135

*time cap is 3:00 on each round

*If capped your score for that round is 3:00 plus 1s per rep not completed

*If you need to scale try and build to 85% of 1RM

2019-10-08

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
15 min EMOM
M1: 1-6 bar MU or 5-15 c2b
M2: 8-10 DB Z-press
M3: :40 Double unders
B : Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
8 toes-to -bar
25’ DB front rack walking lunge
8 no jump burpees
25’ DB front rack walking lunge

Rx
DB - 35/25

Rx+
DB - 50/35

2019-10-07

CrossFit

336 CF

Monday
A: Back Squat (4x10)
B: Metcon (AMRAP - Rounds and Reps)
14 min AMRAP
40/30 cal row
30 power clean
30 box jump step down

Rx
PC - 135/95
Box - 24/20

2019-10-05

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
50 wallballs
50 kB swings
50 burpees
* every 5:00 run 400m together*

Rx
WB - 20/14
KB - 53/35

Rx+
WB -30/20
KB - 70/53

2019-10-04

CrossFit

336 CF

Friday
A: Squat Clean (1 rep EMOM x10)
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
21 HSPU
15 toes-to-bar
9 deadlifts 225/145
Rx+
275/185

2019-10-03

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Reps)
3 Rounds for total reps
1:00 db DB hang squat clean
-1:00 rest-
1:00 Box jump step down
-1:00 rest-
1:00 Row Cals
-1:00 rest-
1:00 50' Shuttle run
-1:00 rest-

Rx
DB 35/25
Box 24/20

Rx+
DB 50/35
Box 24/20

2019-10-02

CrossFit

336 CF

Wednesday
A: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
12/8 cal bike
6 power cleans
Rx. Rx+
135/95 185/125

-rest 5 min-
B: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
5 strict pull-ups
35 double unders
-Rest 5 min-
C: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
12/8 cal ski
10 no jump burpees

2019-10-01

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
15 min EMOM

M1: 10/8c ski(mod pace :40)
M2: 6 ring rows + 6 ring dips
M3: 2 Turkish get-ups

Rx+
M2: 1-6 ring muscle-ups
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
12/8 cal row
50’ S. Arm OH walking lunge

Rx
50/35

2019-09-30

CrossFit

336 CF

Monday
A: Back Squat (4 x 8)
B: Metcon (AMRAP - Rounds and Reps)
Every 3:00 x5 rounds

150m run
15 DB snatch 50/35
6 burpee box jumps 24/20

2019-09-28

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
60/50/40 cal bike
50 strict pull-ups
600’ SB Carry

Rx
SB - 100/80

Rx+
SB - 150/100

*split bike and pull-ups however needed
*100’ switch in SB carry

2019-09-27

CrossFit

336 CF

Friday
A: Power snatch, hang squat snatch (1,1 EMOM x 10)
B: Metcon (AMRAP - Reps)
5 min AMRAP
5-10-15
Thrusters
Bar facing burpees
-then-
ME Double unders

-rest 3 min-

5 min AMRAP
15-10-5
Thrusters
Bar facing burpees
-then-
ME Double unders
Rx
95/65

Rx+
135/95

2019-09-26

CrossFit

336 CF

Thursday
A: Metcon (Calories)
Total calories
1:00 row
-1:00 rest-
1:00 bike
-1:00 rest-
1:00 ski
-1:00 rest-
2:00 row
-2:00 rest-
2:00 bike
-2:00 rest-
2:00 ski
-2:00 rest-
3:00 row
-3:00 rest-
3:00 bike
-3:00 rest-
3:00 ski

2019-09-25

CrossFit

336 CF

Wednesday
A: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

2019-09-24

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
16 min EMOM
M1: 5-10 strict ring pull-ups OR 1-5 strict ring muscle-ups

M2: 2 wall walks OR 25-50’ HS walk

M3: 10 ring swings

M4: rest
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
150m run
12 DB burpee box step over
8/6 cal ski

Rx Rx+
DB - 35/25. DB - 50/35

2019-09-23

CrossFit

336 CF

Monday
A: Back Squat (4x6 > 70%)
B: Metcon (Time)
Every 4:00 x 5 rounds

300/250m row
-then-
10-8-6-4-2
Squat Clean

Rx Rx+
R1: 115/75 R1: 135/95
R2: 135/85 R2: 185/125
R3: 155/95 R3: 205/135
R4: 175/105 R4: 225/145
R5: 195/115 R5: 245/155

*time cap is 3:00 on each round

*If capped your score for that round is 3:00 plus 1s per rep not completed

*If you need to scale try and build to 85% of 1RM

2019-09-21

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
30 SB clean
60/50/40 cal ski
600’ sled push(100’ switch)

Rx
SB - 100/80
Sled - 135/90

Rx+
SB - 150/100
Sled - 225/160

2019-09-20

CrossFit

336 CF

Friday
A: Power clean, hang squat clean (1, 1 EMOM x10 min)
Light to heavy
A: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
10 DB thrusters
8 pull-ups
6 burpee box jump overs 24/20

Rx
DB 35/25

Rx+
50/35
C2B

2019-09-19

CrossFit

336 CF

Thursday
A: Benchmark - "The Quad" (Time)
For Time

1400m Assault Bike
1200m Row
1000m Ski
800m Run

2019-09-18

CrossFit

336 CF

Wednesday
A: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
B: Metcon (No Measure)
B1 - s. Leg banded good morning
3x10/side
-rest 1 min-
B2 - strict pull-ups
3 x 5-10 @ 31x1 tempo

2019-09-17

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
15 min EMOM

M1: 6-10 strict HSPU
M2: 100’ dbl OH kb Carry
M3: 30-40s hollow hold

*if you are comfortable with those reps on HSPU you could go to a deficit HSPU. stay within that rep range*
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
15 KB swings
10 box jump overs
100m run

Rx
KB - 53/35
Box - 24/20

Rx+
KB - 70/53
Box - 30/24

2019-09-16

CrossFit

336 CF

Monday
A: Front Squat (4x10>60%)
B: Metcon (AMRAP - Reps)
3 x 3 min AMRAP
15 bar facing burpees
ME power snatch
-90s rest-

Rd 1: 75/55
Rd 2: 95/65
Rd 3: 115/75

Rx+
Rd 1: 95/65
Rd 2: 135/95
Rd 3: 165/115

2019-09-14

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
12 Wallballs
8/6 cal Ski
6 Toes-to-bar

*Alternate completed movements*

Rx
WB 20/14
Rx+

WB - 30/20

2019-09-13

CrossFit

336 CF

Friday
A: Hang squat snatch (3 reps EMOM x 10)
Light to heavy
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 chest to bar pull-ups
15 power snatch 75/55
200m run

2019-09-12

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 5:00 x5
20/15 cal ski
15 KB front rack step-ups
12 bar facing burpees

Rx
KB - 53/35

Rx+
KB - 70/53

2019-09-11

CrossFit

336 CF

Wednesday
A: Metcon (AMRAP - Reps)
5 min AMRAP
Squat clean to overhead 135/95
Rest 5 min
B: Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
100’ DB FR w. Lunge 35/25
25 KB swing
Rx +
50/35

-rest 5 min-
C: Metcon (Time)
For time
800m run

2019-09-10

CrossFit

336 CF

Tuesday
A: Metcon (AMRAP - Reps)
3 rounds
ME DB strict press 50/35
+
ME DB push press

-rest 90s-

ME strict pull-ups
+
ME ring row

-rest 90s-
Go immediately into push press and ring row after hitting failure on the previous movement
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
35/25 cal row
20 toes-to-bar
15 burpee over erg

2019-09-09

CrossFit

336 CF

Monday
A: Front Squat (4x8 > 65%)
B: Metcon (Time)
Every 3:00 x6 rounds
18/12 cal bike
10 deadlifts 225/145

2019-09-07

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
10 min AMRAP
7 toes-to-bar
8/6 row cal
7 no jump burpees

*alternate completes movements*
-rest 5 min-
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
5 strict pull/ups
10 jumping lunges
100m run

*alternate completed movements*

2019-09-06

CrossFit

336 CF

Friday
A: Hang squat clean (3 reps EMOM x10)
Start light and build to heavy
A: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
400m run
-then-
3 rounds
20 alt. DB snatch 50/35
50 double unders

2019-09-05

CrossFit

336 CF

Thursday
A: Benchmark - CJ/pull-up/burpee (Time)
3 rounds for time
10 clean and jerks
20 pull-ups
30 bar facing burpees

Rx
Rnd 1 - 155/105
Rnd 2 - 135/90
Rnd 3 - 115/75

Rx+
C2B pull-ups
Rnd 1 - 185/125
Rnd 2 - 165/110
Rnd 3 - 135/95
*If your max is not 225/145 or more you should not do Rx+

*Also, that’s a lot of burpees so be smart

*25 min cap*

2019-09-04

CrossFit

336 CF

Wednesday
A: Metcon (Time)
Every 3:00 x10 (5 each)

Odd Rounds
12/8 cal row
8 box jump overs

Even rounds
12/8 bike
100’ sled push

*score is your slowest round of each added together*

Rx
Box - 24"/20"
Sled - 135/95

Rx+
Box - 30"/24"
Sled - 225/160

2019-09-03

CrossFit

336 CF

Tuesday
A: Front Squat (3-4 sets of 6 > 70%)
B: Metcon (AMRAP - Rounds and Reps)
5:00 AMRAP
10 S. DB step-ups
50' OH walking lunge
-rest 2 min-
C: Metcon (AMRAP - Rounds and Reps)
8 toes-to-bar
10 DB hang C+J
Rx
DB - 50/35
Box - 20/14

2019-09-02

CrossFit

336 CF

Monday
A: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
30 Wallballs 20/14
10 power Cleans 135/95
3 min Rest
B: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
15/10 cal row
100' SB Carry 150/100
-rest 3 min-
C: Metcon (Time)
For Time
20 Burpee Pull-ups
400m run
20 Burpee Pull-ups

2019-08-31

CrossFit

336 CF

Saturday
A: Metcon (Time)
Partner WOD
For Time
400m run(together)
200’ dbl DB walking lunge
1000m row
400m SB burden run(1 bag)
1000m row
200’ dbl DB walking lunge
400m run(together)

*50’ switch on lunge
*1 person working at a time on row

Rx
DB - 35/25
SB - 100/80/60

Rx+
DB - 50/35
SB - 125/100/80

2019-08-30

CrossFit

336 CF

Friday
A: Clean and Jerk (establish 1RM)
B: Metcon (Time)
For Time
20 Thrusters 95/65
15 pull-ups
15 Thrusters
15 pull-ups
10 thrusters
15 pull-ups
5 thrusters
Time Cap 12 min

Rx+
C2B pull-ups
Thusters
Set 1: 95/65
Set 2: 115/75
Set 3: 135/85
Set 4: 155/95

2019-08-29

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
30/24 cal row
20 box jump overs
30 KB swings
200’ sled 135/90

Rx
Box - 24/20
KB - 53/35
sled 135/90

Rx+
Box 30/24
KB - 70/53
Sled - 225/160

2019-08-28

CrossFit

336 CF

Wednesday
A: Snatch (Find 1RM)
B: Metcon (AMRAP - Rounds and Reps)
Partner WOD

15 min AMRAP
10/7 cal bike
10 no jump burpees
10 sgl dumbbell step-ups

*Alternate movements*

DB - 50/35
Box - 20/16

2019-08-27

CrossFit

336 CF

Tuesday
A: Push Jerk (3 reps EMOM x10)
Start around 50-60% add 5-10# min each set to tough
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
800m run
-then-
AMRAP
5 SB clean 100/80
5 strict pull-ups
5 strict HSPU
Rx+
SB - 150/100

2019-08-26

CrossFit

336 CF

Monday
A: Back Squat (3 x 5)
70-80%
B: Front Squat (2 x 3)
75-85%
B: Metcon (AMRAP - Rounds and Reps)
9 min AMRAP
3-6-9-12-15... etc.
Hang power snatch 75/55
Overhead squat

*30 double unders after each round*

2019-08-24

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
40 Deadlift 225/145
400m run
40 S2OH 135/95
400m run

*run together*

2019-08-23

CrossFit

336 CF

Friday
A: Squat Clean, hang squat clean, jerk (4-5 x 1,1,1)
85-90%
Percentage is based on what you hit last week
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
5 front squat 135/95
8 lateral burpees

Rx+
165/115
Front squat sets only count if they are UB

2019-08-22

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 5:00 x 4 rounds
15/10 cal bike
15 Dbl DB box step over
200m run

Rx
DB 35/25
Box 20"/16"

Rx+
DB 50/35
Box 24"/20"

2019-08-21

CrossFit

336 CF

Wednesday
A: Snatch, hang snatch (4-5 sets @85-90%)
Percentages are based on what you hit last week
B: Metcon (Time)
For Time
2-4-6-8-10-12
Devils press

*10 toes to bar between sets*

Rx
DB - 35/25

Rx+
DB - 50/35

2019-08-20

CrossFit

336 CF

Tuesday
A1: Push Press (4 x 6 )
-1 min rest-
A2: Single arm ring rows (4 x 8-10/arm @31X1)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
400m run
-then-
3 rounds
10 chest to bar pull-ups
100’ SB Carry 100/80

Rx+
5 bar muscle-ups
SB - 150/100

2019-08-19

CrossFit

336 CF

Monday
A: Back Squat (3x3)
65-70%
B: Front Squat (2x2 )
80-85%
C: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
20 wallballs
15/10 cal row
5 power clean

Rx
WB - 20/14
PC - 155/105

Rx+
WB - 30/20
PC - 185/125

2019-08-17

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP
10-20-30-40-50... etc.
SB squats 100/80
DB FR walking lunge x10’
HSPU

* Every 5:00 including 0:00
Complete 60/50/40 cal bike as a team*

*switch every 50’ on lunge*

Rx
SB - 100/80
DB - 35/25

Rx+
SB - 150/100
DB - 50/35

2019-08-16

CrossFit

336 CF

Friday
A: Clean, Hang Clean, jerk (Build to heavy)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
10 Power Clean
20 pull-ups
100 Double unders

*weights increase each round*

Rx
115/75
135/95
155/105
175/125
195/135

Rx+
C2B pull ups
135/95
165/115
195/135
225/155
255/175

2019-08-15

CrossFit

336 CF

Thursday
A: Metcon (Time)
For Time
400m run
30 KB swings
20 KB front rack stepups
100m sled push
20 KB front rack stepups
30 KB swings
400m run

Rx
KB - 53/35
Sled - 135/90

Rx+
KB - 70/53
Sled - 225/160

2019-08-14

CrossFit

336 CF

Wednesday
A: Snatch, hang snatch (1,1 build to heavy )
B: Row Nancy (Time)
5 rounds for time
500m row
15 overhead squats 95/65
*16 min cap*

2019-08-13

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
Half Kneeling KB
unilateral strict press
4 x10/side
-rest 1 min-
Strict pull-ups
4x5-10 @31X1
-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
20 DB hang power snatch 50/35
15 toes-to-bar
10 burpee box jump overs 24/20

2019-08-12

CrossFit

336 CF

Monday
A: Back Squat (3x5)
70-75%
B: Front Squat (2x3)
-If you feel good 5-10# heavier than 8/5/19
-NOT maximal
A: Metcon (AMRAP - Reps)
5 min AMRAP
SB Clean 100/80
Rx+
150/100
-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
10/7 cal row
4 x 50’ shuttle run
Shuttle run is 8 reps
25’ = 1 rep

2019-08-10

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
10-20-30-40-50.. etc.
Power snatch 95/65
C2B pull-ups

*400m run after each round*

2019-08-09

CrossFit

336 CF

Friday
A: Clean pull, clean, hang clean, jerk (4-5 sets @85-90%)
2s pause @ knee on clean pull
Percentage is based on what you hit last week
B: Metcon (AMRAP - Reps)
Every 3:00 x4 rounds
20 Wallballs
20 KB swings
100’ sled push

Rx
WB - 20/14
KB - 53/35
Sled - 135/90

Rx+
WB 30/20
KB - 70/54
Sled - 225/135

2019-08-08

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Reps)
2 rounds

5 min AMRAP
20/15 cal bike
15 power cleans 135/95
-rest 5 min-
B: Metcon (AMRAP - Reps)
7 min AMRAP
20 KB FR step-ups
50’ HS walk/ 3 walk walks
-rest 5 min-
C: Metcon (AMRAP - Reps)
20/15 cal row
50 double unders

2019-08-07

CrossFit

336 CF

Wednesday
A: Snatch pull, snatch, hang snatch (4-5 sets @85-90%)
2s pause @ knee on snatch pull
Percentage is based on what you hit last week
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
10 strict pull-ups
25’ DB walking lunge
10 DB cleans
25’ DB walking lunge

Rx
DB - 35/25

Rx+
DB - 50/25

2019-08-06

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
12 min EMOM
M1 - 30s strict HSPU
M2 - 100’ DB KB OH carry
M3 - 30s v-ups
If you can do over 10 strict HSPU UB then go at a 2" deficit
B: Metcon (AMRAP - Reps)
15 min AMRAP
Burpee box jump overs 24/20

*every 3:00 including 0:00 complete
200m run
250/200m row

2019-08-05

CrossFit

336 CF

Monday
A: Back Squat (3x3@42X1)
70-75%
B: Front Squat (2x2@31X1)
75-80%
A: Metcon (AMRAP - Reps)
"Ringer 1"
30-20-10 reps of:
Air bike (calories)
Toes-to-rings

*Time cap: 7 min*
C: Metcon (AMRAP - Reps)
Ringer 2
15-10-5 reps for time of:
Burpees
Overhead squats 135/95
Time cap: 5 minutes
"Ringer 2 starts 1 min After time cap of Ringer 1"

2019-08-03

CrossFit

336 CF

Saturday
A: Metcon (Time)
Team of 4
600m SB burden run
200m Sled push
600’ SB o course
200m Sled push
600m SB burden run

Rx
SB - 100/80
Sled - heavy AF

*each team has
-2 SB
- 1 sled heavy AF

Rx+
3 SB

*Move sand bags as a team
*2 people can push 1 sled*
*I’ll explain more tomorrow

2019-08-02

CrossFit

336 CF

Friday
Clean pull, clean, hang clean, jerk (1,1,1. Build to heavy)
2s pause @ knee on clean pull
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 thrusters 95/65
10 toes-to-bar
10 thrusters
10 pull-ups

Rx+
10 bar MU as sub for pull-ups
If 10 bar muscle ups is out of reach for you then pick a rep that you are capable of doing in 2-3 sets.

2019-08-01

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 5:00 x5 rounds
20 DB snatch
8 burpee box jump overs
200m run

Rx
DB - 35/25
BBJO - 24"/20"

Rx+
DB - 50/35
BBJO - 24"/20"

2019-07-31

CrossFit

336 CF

Wednesday
A: Snatch pull, snatch, hang snatch (4 sets build to heavy)
2s pause @ knee on snatch pull
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
100 double unders
-then-
3 rounds
8 hang power cleans 135/95
10 HSPU

Rx+
155/105
Strict HSPU

2019-07-30

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
A1 - dumbbell z-press
4x 8-10 @31X1
-rest 1 min-
A2 - strict pull-ups
4x6-10 @ 31X1
-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
20 KB front rack step-ups
4 rope climbs

Rx
KB - 53/35
Box - 20"/16"

Rx+
KB - 70/53
Box - 20"/16"
Legless rope climb

2019-07-29

CrossFit

336 CF

Monday
A: Back Squat (3x5 @ 42X1)
60-65%
B: Front Squat (2 x 3 @ 30X1)
C: Metcon (AMRAP - Reps)
6 rounds
90s AMRAP
6 SB cleans
10/7 cal row
ME burpee over the sand bag
-90s rest-

Rx
SB 100/80

Rx+
SB 150/100

2019-07-27

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
10/7 cal row
10/7 cal bike
12 power cleans
10/7 cal row
10/7 cal bike
12 S2oh

*bike and row are completed simultaneously
*you pick who does what each round
*partition PC and S2OH however needed
* If I run out of bikes somebody volunteer to use 2 rowers

Rx
135/95

Rx+
165/115

2019-07-26

CrossFit

336 CF

Friday
A: Front Squat (4x3@42X1 tempo )
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
3 Devils press
6 DB front squat
9 toes-to-bar

Rx
DB 35/25

Rx+
DB 50/35

2019-07-25

CrossFit

336 CF

Thursday
A: Benchmark row/run/row (Time)
For Time
100/75 cal row
800m run
100/75 cal row

2019-07-24

CrossFit

336 CF

Wednesday
A: Benchmark - 10RM t-n-g power clean push jerk
*bar cannot rest on the ground
*set must be completed in under 60s
*no more than 3 attempts
*rest 3-5 minutes between attempts
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
200m run
200’ SB carry 100/80
20 box jump overs 30/24

2019-07-23

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
A1 - Bent over row
3 x 8 @ 31X1
-rest 1 min-
A2 - Dbl KB front rack reverse lunge
3 x 8/side
-rest 1 min-
A3 - Hollow hold
3 x 30-60s
-rest 1 min-
B: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

2019-07-22

CrossFit

336 CF

Monday
A: Overhead Squat (5x5 @ 42X1 tempo)
B: CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

2019-07-20

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP
50 shoulder to over head
50/40/30 cal bike
500’ sled push(each)

*partition reps however needed, 100’ switch on sled*

Rx
S2OH - 115/75
Sled - 135/95

Rx+
S2OH - 165/105
Sled - 225/160

2019-07-19

CrossFit

336 CF

Friday
A: Front Squat (Find 1RM )
B: Metcon (AMRAP - Reps)
15 min AMRAP
Power clean 155/105

*every 3:00 including 0:00 complete

200m run
10 chest-to-bar

Rx+
185/125
6 ring muscle-ups

2019-07-18

CrossFit

336 CF

Thursday
A: Benchmark - Row/Burpee (Time)
10 rounds for time

20/15 cal row
10 burpees over erg

*25 min cap*

2019-07-17

CrossFit

336 CF

Wednesday
A: Power Clean (1 rep EMOM x8)
Build to heavy
B: Clean Pull (3x3 @ 110%)
C: Metcon (AMRAP - Reps)
3:00 AMRAP x3
25/18 cal bike
50’ dbl DB front rack walking lunge
ME toes to bar
-rest 90s-
Rx
DB 35/25

Rx+
DB - 50/35

2019-07-16

CrossFit

336 CF

Tuesday
A: Benchmark 5’ HSPU (AMRAP - Reps)
5:00 AMRAP
kipping HSPU
Rx+
Strict HSPU
B: Benchmark PU/KBS/BJSD (AMRAP - Rounds and Reps)
10 min AMRAP
6 strict pull-ups
8 KB swings 53/35
10 box jump step down 24/20

Rx+
KB - 70/53
Rest 5 min
C: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
6 no jump burpees
30 double unders

2019-07-15

CrossFit

336 CF

Monday
A: Back Squat (4 x 3 @ 50-60%)
Keep weights lighter today. Focus on speed on the way up.
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
400m run
15 dbl DB hang squat clean
100’ SB carry

Rx
DB - 35/25
SB - 100/80

Rx+
DB - 50/35
SB - 150/100

2019-07-13

CrossFit

336 CF

In-house competition
A: Metcon (AMRAP - Rounds and Reps)
Event 1
8:00 AMRAP
20 hang power clean 115/75
20 thrusters
20 chest-to-bar pull ups

-partition reps however needed
-rest 5 min-
B: Metcon (Time)
Event 2
For time
1 round each
15 burpee box jump overs
50/35 cal bike
Switch when 1 athlete has completed an entire round
C: Metcon (Time)
Event 3
12 rounds for time(6 each)
15/10 cal row
100m run
Alternate complete rounds
D: Metcon (Time)
Event 4
?Final WOD?

top 5 Rx teams will compete

Counts for double points
E: Metcon (AMRAP - Reps)
Leaderboard

Total points

2019-07-12

CrossFit

336 CF

Friday
A: Clean and Jerk (1 rep every :90 for 6 sets)
B: Front Squat (8:00 to find heavy set of 3)
C: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 KB front rack step-ups
35 double unders

Rx
KB - 53/35

Rx+
KB - 70/53

2019-07-11

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 3:00 x 10 Rds

-Odd Rds-
8 BBJO 24/20
15/10 cal row

-Even Rds-
8 devils press 35/25
150m run

Rx+
DB - 50/35

2019-07-10

CrossFit

336 CF

Wednesday
A: Power Snatch (1 rep EMOM x8)
Build to heavy. If you feel good go for it!
B: Snatch Pull (3x3)
@110% of 1RM snatch
C: Metcon (Calories)
6 rounds
90s AMRAP
100’ sled 135/90
10 dbl DB thrusters 35/25
ME bike cals

Rx+
Sled 225/165
DB - 50/35

2019-07-09

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
8 min EMOM
M1: ME strict Ring dips
M2: ME Strict pull-ups
8min EMOM
M1: 25-50’ HS walk
M2: :20-30 flex arm hang
A: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
400m run
30 KB swings
20 toes-to-bar
10/7 cal bike

2019-07-08

CrossFit

336 CF

Monday
A: Back Squat (4x5)
75+#
Increase loads from previous weeks If possible
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
30 wallballs
30/20 cal row
10 SB Clean

Rx
WB - 20/14
SB - 100/80

Rx+
WB - 30/20
SB - 150/100

2019-07-06

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
60/50/40 cal row
800’ sled push(100’ switch)
40 power clean

Rx
Sled - 135/90
PC - 135/95

Rx+
Sled - 225/160
PC - 185/125

2019-07-05

CrossFit

336 CF

Friday
A: Squat snatch, OHS (1,2 every 90s x6 sets)
42X1 tempo on OHS
A: Front Squat (8:00 to find heavy set of 5)
C: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
8 Toes-to-bar
10 KB swings 53/35
12 Air squats
Rx+
KB 70/53

2019-07-04

CrossFit

336 CF

Thursday
A: Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15'
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

2019-07-03

CrossFit

336 CF

Wednesday
A: Power Clean (2 reps EMOM x8 sets)
B: Clean Pull (3x3 @ 105% of 1RM )
C: Metcon (AMRAP - Rounds and Reps)
Partner WOD
10/7 cal bike
10 box jump step-down
100’ SB carry 100/80

*alternate movements*

2019-07-02

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
8’ EMOM
Min 1: ME strict pull-ups
Min 2: ME strict HSPU
8’ EMOM
Min 1: 25’ HS walk/s. Taps
Min 2 10 v-ups + ME hollow hold
B: Metcon (Calories)
3:00 AMRAP x3
20 KB front rack step-ups
15 goblets squat
ME row cals
-rest 90s-

Rx
KB - 53/35
Box - 20"/16"

Rx+
KB 70/53
Box - 20"/16"

2019-07-01

CrossFit

336 CF

Monday
A: Back Squat (4x3)
75+%
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
5-10-15-20-25... etc.
Power snatch 75/55

*8 lateral burpees over the bar after each set*

2019-06-29

CrossFit

336 CF

Saturday
A: Metcon (Time)
Partner WOD
For Time
80/70/60 cal row
60 Wallballs
50 toes to bar
400’ DB fr walking lunge
50 toes to bar
60 wallballs
80/70/60 cal row

*switch every 50’ on lunge*
*Partition reps however needed*

Rx
WB - 20/14
DB -35/25

Rx+
WB - 30/20
DB - 60/35

2019-06-28

CrossFit

336 CF

Friday
Squat Clean, Split Jerk (2,1 every :90 x6 sets)
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 C2B pull-ups
8 hang clean and jerk 115/75
6 shoulder to over head

Rx+
135/95

Rx++
Only UB sets count.

2019-06-27

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 5:00 x6 rounds

Rounds 1,3,5
100m Sled push 135/90
400m run

Rounds 2,4,6
30/20 cal bike
200’ SB Carry 100/80

*score is total work time*

Rx+
SB - 150/100
Sled - 225/160

2019-06-26

CrossFit

336 CF

Wednesday
A: Power Snatch (2 reps EMOM X8)
B: Snatch Pull (3x3 @ 105% of 1RM snatch)
C: Metcon (AMRAP - Reps)
3:00 AMRAP x3
100 double unders
ME DB burpee box stepovers
-rest 2 min b/t-

Rx
DB’s - 35/25 each hand

Rx+
DB’s - 50/35 each hand

2019-06-25

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
16 min EMOM
Min1: 5-10 Strict ring dips
Min2: 5-10 strict pull-ups
Min3: 100’ Dbl KB oh carry
Min4: 30-40s hollow hold
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
50/35 cal row
-then-
AMRAP
6 HSPU
12 KB swings 53/35

Rx+
Strict HSPU
KB - 70/53

2019-06-24

CrossFit

336 CF

Monday
A: Back Squat (4x5)
65-75%
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
200m run
20 wallballs
10 burpee box jump over

Rx
WB - 20/14
BBJO - 24"/20"

Rx+
Wear weight vest

2019-06-22

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
50/40/30 cal bike
20 clean and jerks 135/95

Rx+
WB - 30/20

Every 5:00 including 0:00 both partners complete 30 wallballs each, work at the same time

*partition reps however needed*

* Any person can work at any time as long as they are finished with wallballs*

2019-06-21

CrossFit

336 CF

Friday
A: Squat snatch, hang squat snatch, overhead squat (1,1,1 every :90 x6 sets)
B: Front Squat (8:00 to find a heavy set of 4)
Clock starts immediately after A is completed
C: Metcon (AMRAP - Reps)
5:00 AMRAP
20 SB clean 100/80
20 chest-to-bar pull-ups
ME row cals
-rest 3:00-
*repeat*

Rx+
SB - 150/100
10 bar muscle-ups
Score is total reps

2019-06-20

CrossFit

336 CF

Thursday
A: Metcon (Time)
2 rounds for time
800m run
50/40 cal row
20 burpee box jump overs
100m sled push 135/95

Rx+
Sled 225/160

2019-06-19

CrossFit

336 CF

Wednesday
A: Pause power clean, power clean (1,1 EMOM x8)
2s pause @ knee on 1st rep
Start around 60% of Clean max. Increase by feel
B: Clean Pull (3x3 @ 100% of 1RM )
C: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
15/10 cal row
25 wallballs 20/14
50’ Dbl DB front rack walking lunge 35/25

Rx+
DB - 50/35

2019-06-18

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
16 min EMOM
Min 1: 5 strict deficit HSPU
Min 2: 5-10 strict pull-up
Min 3: 15-20s ring support hold
Min 4: 100’ double kB front rack carry(heavy)
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
75 no jump burpees
-then-
AMRAP
10 dbl DB hang Clean and jerk
15 toes-to-bar
50 double unders

Rx
DB -35/25

Rx+
DB - 50/35

2019-06-17

CrossFit

336 CF

Monday
A: Back Squat (4x3 @75-85%)
B: Metcon (AMRAP - Reps)
3 min AMRAP x3
15/10 cal bike
-then-
AMRAP
5 power snatch 95/65
5 burpee over the bar
-rest 90s-

Rx+
PS - 135/95

2019-06-16

CrossFit

336 CF

Monday
A: Back Squat (4x3)
70-80%
B: Metcon (AMRAP - Reps)
3:00 AMRAP x3
15/10 cal bike
-then-
AMRAP
5 power snatch 95/65
5 burpee over bar
-rest 90s-

Rx+
PS - 135/95

2019-06-15

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
10-20-30-40-50... etc.
SB Squats 100/80
Row cals
HSPU

*Every 5:00 including NOT including 0:00 complete 400m run*

Rx+
SB - 150/100

2019-06-14

CrossFit

336 CF

Friday
A: Squat Clean, hang squat clean, jerk (Every :90 x6 sets)
Start around 60% and build to tough
B: Front Squat (8:00 to find heavy set of 6)
Clock starts immediately after last set of A
C: Metcon (AMRAP - Reps)
5:00 AMRAP
20 hang clean and jerk 115/75
20 C2B
ME lat burpee over bar

-rest 3 min-

*Repeat*

Rx+
165/115
Ring muscle-ups

2019-06-13

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
25:00 AMRAP
400m run
50’ SB carry 100/80
12/8 cal bike
50’ SB carry

Rx+
SB - 150/100

*during each carry you will complete 6 burpee SB over the box(3 at each row of boxes)*

2019-06-12

CrossFit

336 CF

Wednesday
1: Pause power snatch, power snatch (1,1 EMOM x8)
2s pause @knee
70-80% of 1RM snatch
B: Metcon (AMRAP - Rounds and Reps)
Partner WOD
15 min AMRAP
50’ dbl DB front rack walking lunge
50’ sled push
12/8 cal row

*Alternate completed movements*
Sled - 135/90
DB - 50/35
Rx+
Sled 180/135
DB 50/35

2019-06-11

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
16 min EMOM
Min 1: 5 strict deficit HSPU
Min 2: 3-10 strict pull-ups @ 31X1
Min 3: 2 Turkish get-ups
Min 4: 15-20s scap pull-ups
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
8’ front squats
16 toes-to- at

Rx+
165/115

2019-06-10

CrossFit

336 CF

Monday
A: Back Squat (4x5)
65-75%
B: Metcon (Time)
Every 3:00 x 4
20 KB swings 53/35
8 burpee box jump over 24/20
10/7 cal bike

Rx+
KB 70/53

2019-06-08

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Reps)
Partner WOD
25 min AMRAP
60/50/40 cal row
-then-
3 Rds each(alternating Rds)
6 burpees over the bar
3 squat clean 135/95
-then-
60/50/40 cal row
-then-
3 Rds each(alternate Rds)
6 burpees over the bar
6 HSPU

*break up row cals however needed*

Rx+
PC 185/125
Strict HSPU

2019-06-07

CrossFit

336 CF

Friday
A: Hang Power Snatch (5x3)
Build to tough
B: Metcon (AMRAP - Reps)
5 min AMRAP
20 KB front rack step-ups
15 chest-to-bar pull-ups
10 no-jump burpee
-rest 3 min-
*repeat*

KB 53/35 @ 20"/16"

2019-06-06

CrossFit

336 CF

Thursday
Benchmark - Row/DB thruster/ SB carry (Time)
For Time
100/75 cal row
50 DB thrusters 35/25 each hand
500' Sandbag Carry 100/80

Rx+
DB 50/35 each hand
SB 150/100

2019-06-05

CrossFit

336 CF

Wednesday
A: Deadlift (Every 2:00 x10 sets)
Set 1: 5 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: 1 reps @ 85%
Set 4: 5 reps @ 70%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 90%
Set 7-10: 1 rep @ 90+%

*7-10 are optional sets, increase by feel up to max.*
A: Metcon (AMRAP - Reps)
6 rounds
:90 work
10/7 cal bike
10 hang power clean 135/95
ME double unders
:90 rest

Rx+
165/115
Bike 12/8

2019-06-04

CrossFit

336 CF

Wednesday
A: Push Press (5x3)
-build to tough-
B: Metcon (AMRAP - Reps)
15 min AMRAP
150m run
15 toes-to-bar
10 s. arm DB hang C&J 50/35
25’ s. Arm oh carry
10 s. Arm DB hang C&J
25’ s. Arm oh carry

2019-06-03

CrossFit

336 CF

Monday
A: Back Squat (Every 2:00 x10 sets)
Set 1: 5 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: 1 reps @ 85%
Set 4: 5 reps @ 70%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 90%
Set 7-10: 1 rep @ 90+%

*7-10 are optional sets, increase by feel up to max.*
A: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
35/25 cal row
-then-
3 rounds
20 KB Swings 53/35
8 Burpee Box Jump Over 24/20

Rx+
KB 70/53

2019-06-01

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
40 burpee over bar
40 hang power clean 155/105
60/40 cal row
Partition reps however needed

2019-05-31

CrossFit

336 CF

Friday
A: Deadlift (Every 2:00 x6 sets)
Set 1 - 6 reps @ 65%
Set 2 - 4 reps @ 75%
Set 3 - 2 rep @ 85%
Set 4 - 6 reps @ 70%
Set 5 - 4 reps @ 80%
Set 6 - 2 reps @ 90%
B: Metcon (AMRAP - Rounds and Reps)
8:00 AMRAP
12 Dbl DB thrusters 35/25
1 rope climb
6 burpee box jump over 24/20
1 rope climb

Rx+
DB - 50/35
Legless rope climbs

2019-05-30

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 5:00 x5 rounds
100m Sled push 135/90
20/15 cal bike
100’ SB carry 100/80

Sled - 180/135
25/18 cal bike
SB - 150/100

2019-05-29

CrossFit

336 CF

Wednesday
A: Back Squat (Every 2:00 x6 sets)
Set 1 - 6 reps @ 65%
Set 2 - 4 reps @ 75%
Set 3 - 2 rep @ 85%
Set 4 - 6 reps @ 70%
Set 5 - 4 reps @ 80%
Set 6 - 2 rep @ 90%
B: Metcon (Time)
For Time(5:00 cap)
20 clean and jerks 115/75
150 double unders

At 7:00 repeat

*score is total work time

Rx+
155/105

2019-05-28

CrossFit

336 CF

Tuesday
A: Power Clean, Hang power clean (5 sets(build to tough))
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
25/18 cal row
20 DB snatch 50/35
15 burpee over erg
Metcon (No Measure)
"Murph Recovery"
20 min EASY pace
30/20 cal row
50’ bear crawl
50’ reverse bear crawl
30/20 cal bike
30 box step-ups 20/16
100 single under
*If you are feeling beat up from Murph come in a move around. Worse thing you can do for recovery is nothing.*

2019-05-27

CrossFit

336 CF

Monday
A: Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

2019-05-25

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
100m run
6 power clean 135/95
6 lateral burpee over bar
Alternate each movement

-rest 5 min-
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
8 hang power snatch 75/55
10/7 cal bike
Alternate each round

2019-05-24

CrossFit

336 CF

Friday
A: Squat Clean
3 reps EMOM x3 sets
60-70%
-rest 2 min-
2 reps EMOM x3 sets
70-80%
-rest 2 min-
1 rep EMOM x3 sets
80-90%
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
15 HSPU
10 SB clean 100/80
5 strict pull-ups

Rx+
Strict HSPU
SB 150/100
5 bar MU
Extra Work
C: Front Squat (5/4/3)

2019-05-23

CrossFit

336 CF

Thursday
A: Metcon (Time)
20 min AMRAP
30/20 cal row
30 KB swings 53/35
100’ sled push 135/90
75 double unders

Rx+
KB 70/53
SLED 180/135

2019-05-22

CrossFit

336 CF

Wednesday
A: Deadlift (Every 2:00 x6 sets)
Set 1 - 5 reps @ 65%
Set 2 - 3 reps @ 75%
Set 3 - 1 rep @ 85%
Set 4 - 5 reps @ 70%
Set 5 - 3 reps @ 80%
Set 6 - 1 rep @ 90%
B: Metcon (Time)
5 rounds for time
200m run
20 push-ups
15 pull-ups
10 no jump burpees

Rx+
Wear a weight vest 20/14

2019-05-21

CrossFit

336 CF

Tuesday
A1: Strict Handstand Push-ups (4x ME)
-rest 1 min-
A2: Flex arm hang (4xME)
-rest 2 min-
B: Metcon (Time)
Every 3:00 x5
8 Shoulder to overhead135/95
10 box jump overs 24/20
12 toes-to bar

Rx+
S2OH - 165/115
BJO- 30/24

2019-05-20

CrossFit

336 CF

Monday
A: Back Squat (Every 2:00 x6 sets)
Set 1 - 5 reps @ 65%
Set 2 - 3 reps @ 75%
Set 3 - 1 rep @ 85%
Set 4 - 5 reps @ 70%
Set 5 - 3 reps @ 80%
Set 6 - 1 rep @ 90%
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
100 cal row
-then-
AMRAP
15 wallballs 20/14
100’ SB Carry 100/80

Rx+
WB - 30/20
SB - 150/100

2019-05-18

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
400m run(together)
-then-
3 rounds(each)
6 hang power cleans
8 burpees over the bar

*run together
*alternate rounds inside gym

2019-05-17

CrossFit

336 CF

Friday
A: Squat Snatch
3 reps EMOM x3 sets
60-70%
-rest 2 min-
2 reps EMOM x3 sets
70-80%
-rest 2 min-
1 rep EMOM x3 sets
80-90%
B: Metcon (Time)
For Time

60 wallballs 20/14
40 power snatch 75/55
20 strict HSPU

Rx+
WB - 30/20
PS - 95/66
Extra Work
C: Front Squat (6/5/4)

2019-05-16

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
400m run
3 rope climbs
20 no jump burpees
100’ SB carry 100/80

Rx+
150/10"

2019-05-15

CrossFit

336 CF

Wednesday
A: Deadlift (Every 2:00 x6 sets)
Set 1: 6 reps @ 60%
Set 2: 4 reps @ 70%
Set 3: 2 reps @ 80%
Set 4: 6 reps @ 65%
Set 5: 4 reps @ 75%
Set 6: 2 reps @ 85%
B: Metcon (Time)
Every 3:00 x5 rounds
100’ sled push
10 dbl DB hang clean and jerk
10/7 cal bike

DB - 35/25
Sled 135/90

Rx+
DB - 50/35
Sled - 180/135

2019-05-14

CrossFit

336 CF

Tuesday
A1: Push Press (5x3)
-rest 1 min-
A2: Bent Over Row (5x6-8 @ 31x1)
-rest 2 min-
B: Metcon (Time)
For time
3 rounds
15 push-ups
10 strict pull-ups
-then-
3 rounds
15 push-ups
10 toes-to-bar
-then-
800m run

*15 min cap to make it to the run*
Rx+
*Wear a weight vest*
C: Metcon (No Measure)
-extra work-

3 rounds
9 sets
Bike
:30 hard pace
:30 easy

*rest 3:00 every 9 sets*

*if you don’t have time for 3 rounds do 1 or 2*

2019-05-13

CrossFit

336 CF

12 min AMRAP
A: Back Squat (1 set every 2:00 x6 sets)
Set 1: 6 reps @ 60%
Set 2: 4 reps @ 70%
Set 3: 2 reps @ 80%
Set 4: 6 reps @ 65%
Set 5: 4 reps @ 75%
Set 6: 2 reps @ 85%
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
50/35 cal row
50 goblet squats 53/35
100 double unders

Rx+
KB - 70/53

2019-05-11

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
10 rope climbs
20 clean and jerks 135/95
30/25/20 cal bike
Partition reps however needed

2019-05-10

CrossFit

336 CF

Friday
A: Squat Clean (Every 1:30 x 9 sets)
3x3 @ 60-70%
3x2 @ 70-80%
3x1 @ 80-90%
NOT maximal
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
50’ DB front rack walking lunge 35/25
15 toes to bar

Rx+
50/35
Extra Work
C: Front Squat (7/6/5)

2019-05-09

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 5:00 x 4 rounds
15 hang power snatch 75/55
12 Burpee box jump over 24/20
100 sled push 135/90

2019-05-08

CrossFit

336 CF

Wednesday
A: Deadlift (1 set every 2:00 x6 sets)
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 1 rep @ 80%
Set 4: 5 reps @ 65%
Set 5: 3 reps @ 75%
Set 6: 1 rep @ 85%
B: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
400m run
-then-
AMRAP
10 pull-ups
15 push-ups
-rest 5 min-
C: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
400m run
-then-
AMRAP
10 no jump burpee
20 air squat
Rx+
Wear weight vest 20/14

2019-05-07

CrossFit

336 CF

Tuesday
A2: Strict deficit HSPU (4 x ME)
Rest 1 min
A2: Single arm ring rows (4 x 6-10 @ 31X1)
Rest 1 min
B: Metcon (AMRAP - Reps)
2 rounds
5 min AMRAP
50/35 cal AB
ME hang power clean 155/105

-rest 3 min-

Rx+
185/125
C: Metcon (No Measure)
-Extra Work-
8 x 100m sprint
-rest 30s-

2019-05-06

CrossFit

336 CF

Monday
A: Back Squat (Every :90 x 6 sets)
Set 1 - 5 reps @ 60%
Set 2 - 3 reps @ 70%
Set 3 - 1 rep @ 80%
Set 4 - 5 reps @ 65%
Set 5 - 3 reps @ 75%
Set 6 - 1 rep @ 85%
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
40 Wallballs 20/14
40/30 cal row
40 box jump step down 24/20

Rx+
WB - 30/20

2019-05-04

CrossFit

336 CF

Saturday
Metcon (AMRAP - Rounds and Reps)
Partner WOD
25 min AMRAP
10-20-30-40-50.. etc.
Thrusters 95/65
HSPU
Burpees over the bar

*every 5:00 NOT including 0:00 both partners row 50/35 cals at the same time

*partition reps however needed

Rx+
135/95

2019-05-03

CrossFit

336 CF

Friday
A: Squat Snatch (1 set every :90 for 9 sets)
3x3 @ 60-70%
3x2 @ 70-80%
3x1 @ 80-90%
NOT maximal
B : Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 Dbl DB box step-overs(35/25)(20"/16")
15 pull-ups

Rx+
(50/35)(24"/20")
C2B
Extra Work
Front Squat (8/7/6)
One set each(tough not maximal)

2019-05-02

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 5:00 x5 rounds
250m row
15 KB swings 53/35
15 wallballs 20/14
200m run

2019-05-01

CrossFit

336 CF

Wednesday
A: Deadlift (Every 2:00 x6 sets)
Set 1: 6 reps @ 55%
Set 2: 4 reps @ 65%
Set 3: 2 reps @ 75%
Set 4: 6 reps @ 60%
Set 5: 4 reps @ 70%
Set 6: 2 reps @ 80%

-Reset each rep

-This shouldn’t be really hard

-Stick to percentages, by the end of the 6 weeks it’ll be heavy AF!
B: Metcon (AMRAP - Rounds and Reps)
6 rounds
90s AMRAP
10 hang power clean 115/75
10 bar facing burpees
ME bike cals
-90s rest-

Rx+
155/105

2019-04-30

CrossFit

336 CF

Tuesday
A1: Push Press (4x5)
-rest 1 min-

A2 - Strict pull-ups
3x3-10 @33X1
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP

20 push-ups
100’ SB carry 100/80

*every 3:00 including 0:00 complete 400m run*

Rx+
SB 150/100
C: Metcon (No Measure)
-extra work-

3 rounds
7 sets
Bike
:30 hard pace
:30 easy

*rest 3:00 every 7 sets*

*if you don’t have time for 3 rounds do 1 or 2*

2019-04-29

CrossFit

336 CF

Monday
A: Back Squat (Every 2:00 for 6 sets)
Set 1: 6 reps @ 55%
Set 2: 4 reps @ 65%
Set 3: 2 reps @ 75%
Set 4: 6 reps @ 60%
Set 5: 4 reps @ 70%
Set 6: 2 reps @ 80%

-This shouldn’t be really hard

-Stick to percentages, by the end of the 6 weeks it’ll be heavy AF!
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
50/35 cal row
-then-
3 rounds
10 Dbl DB Front squats 35/25
35 double unders

Rx+
DB’s - 50/35

2019-04-27

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
10 min AMRAP
10/8 cal row
50’ sled push 180/135
8 Dbl DB hang clean and jerks 50/35

* alternate movements*
B: Metcon (AMRAP - Reps)
60/50/40 cal bike
60 burpee SB over the box 30"
60/50/40 cal bike

SB 100/80

*break up bike however needed

*switch every 6 reps on SB

*Carry bag to and from the tag line to switch

2019-04-26

CrossFit

336 CF

Friday
A: Split Jerk (3x3)
-2s pause in bottom of dip and drive
-2s pause in catch
A: Split Jerk (2x3)
No pause
B: Metcon (AMRAP - Reps)
3 rounds

3:00 AMRAP
5 OHS 135/95
10 toes-to-bar
15 box jump overs 24/20
-90s rest-

Rx+
OHS 165/115
BJO 30/24

2019-04-25

CrossFit

336 CF

Thursday
A: Benchmark - Row/Burpee (Time)
10 rounds for time

20/15 cal row
10 burpees over erg

*25 min cap*

2019-04-24

CrossFit

336 CF

Wednesday
A1: Rear foot elevated double KB front rack split squats (4x8/side)
-rest 1 min-
A2: Double KB single leg DL (4 x 8/side)
-rest 2 min-
B: Benchmark: run => WB/PC (AMRAP - Rounds and Reps)
15 min AMRAP

1200m run

-then-

AMRAP
30 wallballs 20/14
10 power clean 135/95

Rx+
WB 30/20
PC 185/125
(Or something in between)

2019-04-23

CrossFit

336 CF

Tuesday
A1: Strict deficit HSPU (5x3(build to max))
-rest 1 min-
A2: Weighted Pull-ups (5x3 build to max)
-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
15 chest to bar pull-ups
10 burpee box jump overs 24/20

2019-04-22

CrossFit

336 CF

Monday
A: Back Squat (3x3)
42X1 tempo
A: Back Squat (2x3)
30X1 tempo
B: Metcon (Time)
Every 3:00 x4 rounds

15/10 cal bike
6 SB cleans 100/80
35 double unders
Rx+
20/14 bike
SB 150/100

2019-04-20

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Reps)
336 Easter Eggtravaganza WOD

Show up! Coach will eggsplain the WOD

Happy Easter!

2019-04-19

CrossFit

336 CF

Friday
A: Squat snatch, hang squat snatch, OHS (5 sets, build to tough)
2s pause in bottom of squat/catch each rep
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
30 C2B pull-ups
30 clean and Jerks 135/95

Rx+
30 ring muscle-ups
30 clean and jerks 135/95

2019-04-18

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
30 min AMRAP
400m run
500m run
30 no jump burpees
200m sled push 135/95

2019-04-17

CrossFit

336 CF

Wednesday
A1: Back Rack Lunge (4x8/side)
-rest 1 min-

A2 - Starfish side plank
4x 30s/side
-rest 2 min-

Û
A: Metcon (AMRAP - Rounds and Reps)
Every 4:00 x 4 rounds
50 double unders
50’ SB carry 100/80
20 wallballs 20/14
50’ SB carry

Rx+
WB 30/20
SB 150/100

2019-04-16

CrossFit

336 CF

Tuesday
A1: Strict Press (3x10)
-1 min rest-
A2: Bent Over Row (3 x 10)
-rest 1 min-
A3: Metcon (No Measure)
Hollow Hold

3 x 30-60s
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
-then-
3 rounds
5 Devils press 35/25
10 chest-to bar pull-ups

Rx+
50/35

2019-04-15

CrossFit

336 CF

Monday
Back Squat (3x 5 @42X1)
A: Back Squat (2 x 5)
B: Metcon (Time)
E3MOM x4
8 Bar facing burpees
12 OHS 95/65
8 Bar facing burpees

Rx+
135/95

2019-04-13

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10/7 cal bike
8 front squats 115/75
6 clean and jerk 115/75

*alternate each movement
-rest 5 min
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 wallballs 20/14
4 burpee box jump overs 24/20

*alternate rounds*

2019-04-12

CrossFit

336 CF

Friday
A: Split Jerk (5 x 3)
-build to tough, not max-
B: Metcon (Calories)
10 min AMRAP
Row calories

*Every 2:00 including 0:00 complete 15 burpees over erg(lateral)*

2019-04-11

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
400m run
30 KB swings 53/36
20 goblet squats
100’ sled push 135/95

Rx+
KB 70/53
Sled 180/135

2019-04-10

CrossFit

336 CF

Wednesday
A: Metcon (No Measure)
A1-Double KB front rack Russian step-ups
4x6-8 @ 31X1

-rest 1 min-

A2-Romanian deadlift
4x6-8@31X1

-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
20/15 cal row
10 SB clean 100/80
20 box jump step-down 24/20

Rx+
SB 150/100

2019-04-09

CrossFit

336 CF

Tuesday
A1: Strict deficit HSPU (4x6)
build to max

-rest 1 min-
A2: Weighted Pull-ups (4x6)
-build to heavy

-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 toes-to-bar
8 no-jump burpees

2019-04-08

CrossFit

336 CF

Monday
A: Back Squat (3x3 @ 42X1 tempo)
B: Back Squat (2x3 @ 42X1)
C: Metcon (AMRAP - Reps)
3 rounds each for max reps
2:00 AMRAP
150m run
ME power snatch 75/55

2:00 AMRAP
150m run
ME wallballs 20/14

*NO REST!

2019-04-06

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
10/7 cal bike
4 SB clean 100/80
30’ sled 25/0
30’ sled
6 burpees

*Alternate completed movements*

Rx+
Sled 50/25
SB 150/100

2019-04-05

CrossFit

336 CF

Friday
A: Squat snatch, OHS (5 x 1,2)
42X1 tempo on OHS
B: Metcon (AMRAP - Rounds and Reps)
5:00 AMRAP
7 Dbl DB Front squat 50/35
7 C2B
-rest 3 min-
B: Metcon (AMRAP - Rounds and Reps)
5:00 AMRAP
7 Dbl DB power clean 50/35
7 HSPU

2019-04-04

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
50/35 cal row
-then-
3 rounds
20 KB swings 53/35
60 DU’s

2019-04-03

CrossFit

336 CF

Wednesday
A: Metcon (No Measure)
A1 - Doubke KB single leg Deadlift
4x10/side
-rest 1 min-
A2 - Double KB front rack walking lunge
4x 50’
-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
15 wallballs 20/14
3 Power Cleans 165/115
100m run

Rx+
WB 30/20
PC 225/145(or somewhere in between, whatever makes you better)

2019-04-02

CrossFit

336 CF

Tuesday
Metcon (Weight)
A1- Bent over row
4x10
-rest 30s-
A2- upright row
4x8
-rest 30s-
A3- Strict Press
4x6
-rest 2:00-
Same weight for all 3 movements
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
15/10 cal row
15 toes to bar
20 push-ups

2019-04-01

CrossFit

336 CF

Monday
A: Bench Press (3 x5 @ 42X1)
B: Back Squat (2 x 5 @ 30X1)
C: Metcon (Time)
Every 5:00 x 3 RDS
20/14 cal bike
10 power Snatch 95/65#
10 BBJO 24/20"

Rx+
135/95

2019-03-30

CrossFit

336 CF

Saturday
A: Benchmark - sled beep test (AMRAP - Reps)
25’ sled push every :20 until failure
*empty sled outside*

*score is number of lengths completed*
B: Metcon (AMRAP - Rounds and Reps)
Partner WOD

10/7 burpees
10 no jump burpees
10 Snatch 50/35
-alternate each movement-

2019-03-29

CrossFit

336 CF

Friday
A: Squat Clean Thruster (Find 1RM)
B: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Rx+
30 C2B

2019-03-28

CrossFit

336 CF

Friday
A: Metcon (Time)
Every 5:00 x 6 rounds

20/15 cal row
100’ sled push 135/90
200m run

*score is total work time*

2019-03-27

CrossFit

336 CF

Wednesday
A: Romanian Deadlift (4x6-8 @42X1)
A: SB/run/SB (Time)
3 rounds
10 SB clean 100/80
30’ SB carry
-then-
800m run
-then-
3 rounds
10 SB clean 100/80
30’ SB carry

Rx+
150/100

2019-03-26

CrossFit

336 CF

Tuesday
A: Strict Handstand Push-ups (Find 1 ME set)
B: Strict Pull-ups (Find ME set)
C: Benchmark 5’ HSPU (AMRAP - Reps)
5:00 AMRAP
kipping HSPU
D: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
10 toes to bar
20 air squat
30 double unders

2019-03-25

CrossFit

336 CF

Monday
A: Front Squat (Find 1RM)
55X1 tempo

*clock will be running, partner will call out you tempo for you

* no double bouncing out of the bottom

* make it count!
B: Metcon (Time)
At 0:00
For time
50/35 cal row
40 KB swings 53/35
30 burpees
*8:00 cap*

At 10:00
-repeat-
Rx+
70/53

2019-03-23

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
4 Burpee box jump overs 24/20
6 toes-to-bar
8 goblet squats 53/35

*alternate each movement*

2019-03-22

CrossFit

336 CF

Friday
A (4x1,2)
Squat snatch, hang squat snatch
B: Metcon (AMRAP - Rounds and Reps)
20 power cleans 135/95
30 wallballs 20/14
40/30 cal row
C: Metcon (No Measure)
19.5 prep
- warm-up with class

-8 min EMOM
1: 10 thrusters 45/35
2: 10 kipping swings
3: 5 thrusters 95/65
4: 5 c2b
5: 10 thrusters 95/65
6: 10 c2b
7: 15 thrusters
8: 15 c2b

-rest 5 min-

10 min EASY pace row

-Mobilized hips and shoulders
If you need to break up any sets of of thrusters or c2b then stop there, goal is to find out what sets you will be breaking it up with. Keep this smooth.*

2019-03-21

CrossFit

336 CF

Wednesday
A: Metcon (AMRAP - Reps)
4 rounds
1:00 Sandbag clean 100/80
1:00 REST
1:00 Sled Push 25/0 inside
1:00 REST
1:00 no-jump burpees
1:00 REST
1:00 bike cals
1:00 REST

Rx+
SB 150/100

2019-03-20

CrossFit

336 CF

Monday
A: Deadlift (5 x 2)
-Build to tough, not maximal-
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
10 toes-to-bar
10 hang cleans 135/95

Rx+
155/105

*If it's cold AF or dark you could row 250m*

2019-03-19

CrossFit

336 CF

Tuesday
A1: Strict Press (4x6)
-1 min rest-
A2: Strict Pull-ups (-4x6-10-)
-rest 2 min-

*If you can do 10+ reps do strict c2b*
B: Metcon (Time)
Every 4:00 x 4rds

20/15 cal bike
20 kB swing 53/35
15 box jump overs 24/20

Rx+
70/53
30/24

2019-03-18

CrossFit

336 CF

Monday
A: Paused Front Squat (4x3 @ 42X1 tempo )
B: Metcon (Time)
For time
27-21-15-9
Row cals
Dbl DB Thrusters 35/25

Rx+
50/35

2019-03-16

CrossFit

336 CF

Saturday
A: Metcon (Time)
Partner WOD

For time

100 cal row
50 HSPU
400’ sled push(each)
50 HSPU
100 cal row

*sled push - alternate every 100’

2019-03-15

CrossFit

336 CF

Friday
Squat Clean, hang squat clean (5x1,2)
B: Metcon (Calories)
12 min AMRAP
Row calories

*Every 3:00 complete
20 wallballs 20/14
10 no jump burpees
C: Metcon (No Measure)
19.3 prep
Complete instead of class

-warm-up with class

-spend some time working on BMU

-then-

1 round EASY pace
10 power snatch 45/35
6 bar facing burpee
-rest 1 min-
1 round 75-80% effort
10 power snatch 75/55
9 bar facing burpee
-rest 2 min-
1 round 90% effort
10 power snatch 95/65
12 bar facing burpees
-rest 3 min-
1 round 90%
3-5 bar muscle-ups
6 bar facing burpees
3-5 bar muscle-ups

2019-03-14

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Reps)
4 rounds

1:00 Burpees over sandbag
1:00 rest
1:00 sand bag clean 100/80
1:00 rest
1:00 double unders
1:00 rest
1:00 row cals
1:00 rest

Rx+
SB - 150/100

2019-03-13

CrossFit

336 CF

Wednesday
A: Deadlift (4x4)
Slightly heavier than last week(not maximal)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run
15 hang power snatch 95/65
15 over head squat

2019-03-12

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
DB z-press
4x10 @ 31X1
-rest 1 min-
Bent over row
4x 10 @ 31X1
-rest 2 min-
B: Metcon (Calories)
6 rounds
90s amrap
5 BBJO 24/20
15 KB swings 53/35
ME bike cals
-90s rest-

Rx+
70/53
C: Metcon (No Measure)
-extra work-
Ring hang L sit/K90 hold
4 x ME
-rest 2 min-

2019-03-11

CrossFit

336 CF

Monday
A: Paused Front Squat (4x4 @ 42X1)
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
1000m row
-then-
AMRAP
5 Clean and Jerks 155/105
10 Chest to Bar pull-ups

Rx+
5 C&J 185/125
7 ring MU’s

2019-03-09

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
20 SB cleans 100/80
40 burpees over the bag(lateral)

*every 5:00 including 0:00 complete 60/50/40 cal bike

*break up reps however needed

* bike cals = (MM/MF/FF)

Rx+
SB 150/100

2019-03-08

CrossFit

336 CF

Friday
A: Pause snatch grip DL, Pause Snatch, Snatch (5x1,1,1)
2s pause @ knee during lull on first two movements
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
5-10-15
Front squat 135/95
Pull-ups

*after 15 of each start back on 5
C: Metcon (No Measure)
19.3 prep

-warm up with class

- 16 min EMOM
MIN 1: 25’ walking lunge L
Min 2: 25’ waking lunge R
Min 3: 6 DB step-ups
Min 4: 1-6 strict HSPU(not max set)

-10 min EASY pace row

2019-03-07

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Reps)
4 rounds
1:00 box jump step down
1:00 rest
1:00 bike cals
1:00 rest
1:00 S. Arm DB C&J 50/35
1:00 rest
1:00 row cals
1:00 rest

*score is total reps
*switch arms every 5 reps on DB

2019-03-06

CrossFit

336 CF

Wednesday
A: Deadlift (4x6 @60-70%)
B: Metcon (Time)
Every 5:00 x 3 rds

25 KB Swings 53/35
25 jumping lunges
25 no-jump burpees
(4:00 cap)

Rx+
70/53

2019-03-05

CrossFit

336 CF

Tuesday
A: Strict deficit HSPU (5 sets of 5)
Build to max deficit

-3-10 strict Pull-ups. /t sets
B: Metcon (AMRAP - Reps)
6 Rounds
90s AMRAP
12/8 cal bike
10 hang power snatch 75/55
ME Double unders

Rx+ 115/75
*looking for UB sets in snatches*

2019-03-04

CrossFit

336 CF

Monday
A: Paused Front Squat (4x5 @ 42X1 tempo)
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
10 devils press 35/25
20 Dbl DB Step-ups 20"/16"
30/20 cal row

Rx+
50/35
24"/20"

2019-03-02

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
50 cal bike
30 hang power clean 135/95
50 cal bike
30 pull-ups

Partition reps however needed

2019-03-01

CrossFit

336 CF

Friday
A: Pause Squat Clean, Squat Clean, Split Jerk (5x 1,1,1)
2s pause @ knee on 1st clean
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
20 OHS 75/55
10 bar facing burpees
C: Metcon (No Measure)
OR

1 rnd
7 toes-to-bar
20 DU
5 Squat cleans @135/95

-rest 3 min-

1 rnd
7 toes-to-bar
20 DU
3 squat cleans @ 185/125

*10 min EASY pace bike

2019-02-28

CrossFit

336 CF

Thursday
A: 2k Row (Time)
Max Effort 2k Row
Let's go!

Have a goal, settle in on your pace, make it happen!

2019-02-27

CrossFit

336 CF

Wednesday
Power Snatch (3 reps EMOM x3)
-rest 2 min-
Power Snatch (2 reps EMOM x 2)
-rest 2 min -
Power Snatch (1 rep EMOM x3)
B: Metcon (Time)
Every 3:00 x5 rounds
12/8 cal bike
50’ DB front rack lunge 50/35
12 DB power clean

2019-02-26

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
16 min EMOM
min 1: 50’ KB OH Carry
Min 2: 1-10 Bar MU or 7-10 C2B
Min 3: 20-30s HS Float or 25’ HS walk
Min 4: 30s Hollow hold
B: Metcon (Time)
At 0:00
For Time
30 Push-ups
30 mountain climbers
30 no jump burpees
100 Double unders
-5:00 cap-

At 6:00
*repeat*
Score is total work time

2019-02-25

CrossFit

336 CF

Monday
A: Front Squat (3 x 10)
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 Burpee Box Jump overs 24/20
15 KB Swings 53/35
20 KB Front rack step-ups 24/20

Rx+
70/53

2019-02-23

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP

2000m row
-then-
AMRAP
30 power clean 135/95
30 Bar facing burpees

*partition reps however needed*

2019-02-22

CrossFit

336 CF

Friday
A: Pause Snatch, snatch (5x1,1(build to tough))
2s pause @ knee
B: Metcon (AMRAP - Reps)
5 min AMRAP x 2
10 S2OH 135/85
15 toes-to-bar
20 air squats
-rest 3 min b/t-

Rx+
165/115
Metcon (No Measure)
19.2 prep

-Warm-up with class minus any bar work

-2 rounds moderate pace
19 wallballs 20/14
19 cal row (goal is to figure out sustainable pace)

-3 rounds EASY pace
2:00 row
2:00 bike

-stretch Quads,hips, shoulders
(Coach can give you a few stretches)
If you want to be prepared for 19.2 on Saturday then do prep. If you don’t care or aren’t doing it then do class. Up to you.

2019-02-21

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds)
9 rounds
2:30 row
-2:30 rest-

Rds 1,4,7
hold 2k pace + 00:08-10/500m

Rds 2,5,8
hold 2k pace a 00:02/500m

Rds 3,6,9
hold 2k pace - 00:06/500m

*score is number of rounds completed successfully*

Last week of intervals. Hang in there!!!
2k Row (Time)
Max Effort 2k Row
Not doing a 2k. Just for reference

2019-02-20

CrossFit

336 CF

Wednesday
A: Power Clean (3 reps EMOM x3)
-rest 2 min-
Power Clean (2 reps EMOM x3)
-rest 2 min-
Overhead Squat (1 rep EMOM x 3)
Metcon (AMRAP - Rounds and Reps)
Partner WOD
15 min AMRAP
10/7 cal bike
10 Goblet Squats 53/35
100' SB Carry 100/80

*Alternate complete rounds*
Rx+
KB 53/35
SB 150/100

2019-02-19

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
15 min EMOM
Min 1: 3-8 Strict ring Pull-ups 31X1
*hold hollow through entire movement
Min 2: 3-8 Strict HSPU
Min 3: 10 Hollow Rock
10 v-ups
10 hollow rock
-min 4: rest
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
40 Double unders
8 Double DB hang clean and jerks
12/9 cal row

DB 35/25

Rx+
DB 50/35

2019-02-18

CrossFit

336 CF

Monday
A: Front Squat (3x8)
B: Metcon (AMRAP - Rounds and Reps)
3 min AMRAP
3 power clean 155/105
6 burpees over the bar
-90s rest-
Metcon (AMRAP - Rounds and Reps)
3 min AMRAP
6 power cleans 135/95
6 Burpees over the bar
-90s rest-
Metcon (AMRAP - Rounds and Reps)
3 min AMRAP
9 power clean 115/75
6 burpees over the bar
Rx+
205/145
165/115
135/95

2019-02-16

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Reps)
10 min AMRAP
10/8 cal bike
8 thrusters 95/65
6 chest-to-bar
*alternate each movement*
-rest 5 min-
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
6 hang power snatch 95/65
6 burpee over the bar (lateral)
*alternate each completed round*

2019-02-15

CrossFit

336 CF

Friday
A: Metcon (Time)
At 0:00
5 rounds for Time
12 Toes-to-bar
8 Burpee Box Jump overs 24/20
(8 min CAP)

until 13:00
B: Clean and Jerk ( find 1RM)
C: Metcon (AMRAP - Rounds and Reps)
At 25:00
3-6-9-12-15... etc.
Handstand push-ups

*6 Sandbag cleans AFTER each set*

SB 100/80

Rx+
strict HSPU
SB 150/100

2019-02-14

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds)
9 rounds
2:00 distance row
2:00 rest

Rnd 1,4,7@ 2k pace +00:06-8/500m

Rnd 2,5,8@2k pace - 00:02/500m

Rnd 3,6,9 @2k pace - 00:06/500m
*If you fell short last week, add 00:02 to last round*

2019-02-13

CrossFit

336 CF

Wednesday
A: Power Snatch (4 reps EMOM x3)
-rest 2 min-
Power Snatch (3 reps EMOM x3)
-rest 2 min-
Power Snatch (2 reps EMOM x3)
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
30 Air squats
10 S. arm DB hang clean and jerk
25' OH walking lunge R
10 S. arm DB hang clean and jerk
25 OH walking lunge L

DB 35/25

Rx+
50/35

2019-02-12

CrossFit

336 CF

tuesday
A: Metcon (No Measure)
16 min EMOM
Min 1: 8 Bent-over row
Min 2: 20-30s Flex arm hang
Min 3: 8-10 Dumbell Z-press
Min 4: 20-30s Ring support hold
*focus on holding hollow during min 2 and 4
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
8 toes-to- bar
25 double unders
8 c2b pull-ups
25 double unders

2019-02-11

CrossFit

336 CF

Monday
A: Front Squat (4x6 > 65%)
-be somewhat conservative
B: Metcon (AMRAP - Rounds and Reps)
14 min AMRAP
30/24 cal row
20 DB snatch 50/35
10 burpee over the erg

2019-02-09

CrossFit

336 CF

Saturday
A: Metcon (Time)
For Time
100/85/70 cal bike
60 Handstand push-ups
50 Pull-ups
400' Sandbag carry(each)100/80
50 pull-ups
60 Handstand Push-ups
100/85/70 cal bike

-Alternate every 100' on SB carry
-break up everything else as needed
-bike = (M-M/M-F/F-F)

Rx+
50 C2B
SB 150/100

2019-02-08

CrossFit

336 CF

Friday
A: Metcon (AMRAP - Rounds and Reps)
Every 3:00 for 4 rds

75 Double unders(1:15 Cap)
3 Hang Squat snatch
+
3 OHS

-Score is total load
-Only UB sets count
-Start around 50-60% of 1rm snatch
-increase by feel
-Be Smart, pick weights you can manage
B: Metcon (Time)
For Time
25 Burpee Box Jump overs 24/20
50 Power Snatch 75/55
25 Burpee Box Jump overs

2019-02-07

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds)
9 rounds
2:30 row
-2:30 rest-

Rds 1,4,7
hold 2k pace + 00:04/500m

Rds 2,5,8
hold 2k pace

Rds 3,6,9
hold 2k pace - 00:04/500m

*score is number of rounds completed successfully

2019-02-06

CrossFit

336 CF

Wednesday
A: Power Clean (4 reps EMOM x3)
65-75%
-rest 2 min-
Power Clean (3 reps EMOM x3)
70-80%
-rest 2 min-
Power Clean (2 reps EMOM x 3)
-finish slightly heavier than you did for 3’s 2 weeks ago
B: Metcon (Time)
Every 3:00 x 5

15 wallballs 20/14
6 Sandbag cleans 100/80
6 burpees over bag

Rx+
WB 30/20
SB 150/100
*Score is total work time

2019-02-05

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
15 min EMOM
min 1: ME strict HSPU + ME Kipping
Min 2: 100’ double KB OH carry
Min 3: 5-10 v-ups + 5-10 tuck-ups+ ME hollow hold
Min 4: rest
B: Metcon (Time)
3 rounds for time
20 pull-ups
10 hang power snatch 95/65
400m run

Rx+
10 ring muscle-ups
135/95

2019-02-04

CrossFit

336 CF

Monday
A: Back Squat (3x20)
Set 1 - Light
Set 2 - moderate
Set 3 - tough
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
75/60 cal row
-then-
20 KB swings 53/35
15 toes-to-bar
10 BBJO 24/20
Rx+
70/53

2019-02-01

CrossFit

336 CF

Monday
A: Metcon (Weight)
every 3 min x4
12 bar facing burpees
5 power clean + push jerk
-score is total weight lifted
-only 5 attempts at weight each round
- any missed reps or weight not lifted is subtracted from score
-start around 60% of 1rm
-increase by feel
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
20 wallballs 20/14
15 toes to bar

Rx+
30/20
6 bar muscle-ups

2019-01-31

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds)
9 rounds
2:00 distance row
2:00 rest

Rounds 1,4,7
hold 2k pace + 00:04/500m row

Rounds 2,5,8
hold 2k pace

Rounds
3,6,9
hold 2k pace - 00:04/500m row
--score is number of rounds completed successfully
-coach will explain further
2k Row (Time)
Max Effort 2k Row
-your not rowing a 2k, this is here for easy reference in wodify

2019-01-30

CrossFit

336 CF

Wednesday
A: Power Snatch (5 reps EMOM x 3 sets)
60-70%
-rest 2 min-
Power Snatch (4 reps EMOM x 3 sets)
65-75%
-rest 2 min-
Power Snatch (3 reps EMOM x 3 sets)
75+%
B: Metcon (AMRAP - Reps)
B: 5 rounds
1 min bike cals
1 min max reps
8 goblet squats 53/35
8 KB front rack lunges
1 min rest

Rx+ 70/53

2019-01-29

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
15 min EMOM
Min 1: Strict pull-ups
5-10 reps @ 31X1 tempo
Min 2: 1-5 strict ring dips 1-5 kipping
Min 3: 10 ring swings
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
100 double unders
10 Double Dumbbell hang clean and jerk 35/25(each hand)

100’ Sandbag carry 100/80(4 reps)

Rx+
DB’s 50/35(each hand)
SB 150/100
C: Metcon (No Measure)
-Extra Work-
4 sets
5-10 v-ups
+
ME hollow hold

2019-01-28

CrossFit

336 CF

Monday
A: Back Squat (3x15)
55-65%
Set 1: light
Set 2: Moderate
set 3: Tough
B: Metcon (Time)
For Time
27-21-15-9
Cal row
KB swing 53/35
burpees

Rx+
70/53

2019-01-26

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Reps)
Partner WOD
Every 5:00 x4
30 BBJO 24/20
30 toes-to-bar
ME Shoulder to overhead 135/95

*no rest b/t
*partition reps however needed

2019-01-25

CrossFit

336 CF

Friday
A: Metcon (Weight)
every 3:00 x5 rounds
row 25/18 cal row
3 squat snatch
*start around 50-60% of 1rm and increase by feel
*score is total #'s lifted
*ONLY 3 attempts per round
*any missed lifts, the #'s are subtracted from your score
*The goal is not to max your snatch but to get used to hitting technical lifts under respiratory distress.
*Work with confident sets, you can increase over the next few weeks*
B: Metcon (AMRAP - Reps)
6 rounds
90s AMRAP
12/8 cal bike
35 Double unders
ME sandbag cleans 100/80

Rx+
150/100

2019-01-24

CrossFit

336 CF

Thursday
A: 2k Row (Time)
Max Effort 2k Row
Record total time and
avg./500m split time
B: Metcon (No Measure)
stretch/Core work
I'll lead you through this

2019-01-23

CrossFit

336 CF

Wednesday
A: Power Clean (5 reps EMOM x 3 sets @60-70%)
-rest 2 min-
Power Clean (4 reps EMOM x 3 sets @65-75%)
-rest 2 min-
Power Clean (3 reps EMOM x 3 sets @75+%)
C: Metcon (AMRAP - Reps)
12 min AMRAP
Wallballs 20/14

*Every 3:00 including 0:00 complete:

15/10 cal bike
50 DB walking lunge 50/35

2019-01-22

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
A1: 3 sets
ME strict ring Dips
+
ME DB Strict press 50/35
+
ME DB push press 50/35

-rest 2 min-

A2: 3 sets
ME Strict Pull-ups
+
ME Strict ring rows
+
ME Bent over row 135/95

-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 KB Front Rack step-ups 53/35
7 toes-to-bar

Rx+
70/53

2019-01-21

CrossFit

336 CF

Monday
A: Back Squat (3 x 10)
55-65%
set 1: light
set 2: moderate
set 3: tough
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
25/20 cal row
15 hang clean and jerk 115/75
10 bar facing burpees

2019-01-19

CrossFit

336 CF

Monday
A: Metcon (AMRAP - Rounds and Reps)
8 hang power snatch 75/55#
6 HSPU
4 BBJO
*Alternate each movement
-rest 5 min-
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
5 pull-ups
6 Overhead squats 75/55#
Rx+ 3 MU
95/65

2019-01-18

CrossFit

336 CF

Monday
A: Snatch (establish 1RM)
B: Benchmark - Row/DB thruster/ SB carry (Time)
For Time
100/75 cal row
50 DB thrusters 35/25 each hand
500' Sandbag Carry 100/80

Rx+
DB 50/35 each hand
SB 150/100
*Front loaded on sandbag carry*
B: Benchmark - Row/DB thruster/ SB carry (Time)
For Time
100/75 cal row
50 DB thrusters 35/25 each hand
500' Sandbag Carry 100/80

Rx+
DB 50/35 each hand
SB 150/100
*Front loaded on sandbag carry*

2019-01-17

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
15 box jump step-down 24/20
12/8 cal row
15 chest-to-ring ring rows
12/8 cal bike

2019-01-16

CrossFit

336 CF

Wednesday
A: Power Clean (5 x 3)
-build to heavy-
B: Metcon (Time)
every 3:00 x 5 rounds
35 double unders
5 burpeees over the bar
6 Deadlifts 95/65
7 Hang power cleans
8 Front rack lunge

Rx+
50 DU's
155/105

*pick a weight you can do UB*

2019-01-15

CrossFit

336 CF

Tuesday
A1: Strict Handstand Push-ups (4 x ME)
-rest 1 min-
A2: Strict Pull-ups (4 x ME)
-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
25/20 cal row
20 Toes-to-bar
20 KB Front rack step-ups 53/35

2019-01-14

CrossFit

336 CF

Monday
A: Back Squat (3x4)
A: Back Squat (2x2)
B: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
6 Sandbag clean 100/80
8 burpee over Sandbag

Rx+
150/100

2019-01-12

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner Wod
20 min AMRAP
30 DB hang squat cleans 50/35
30 toes-to -bar
30 Burpee box jump overs

*partition reps however needed*

2019-01-11

CrossFit

336 CF

Friday
A: Clean and Jerk (establish 1RM)
B: CrossFit Games Open 15.4 (AMRAP - Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

2019-01-10

CrossFit

336 CF

30 min EMOM
A: Metcon (AMRAP - Rounds)
30 min EMOM

min 1: row 15/10 cals
min 2: 35 double-unders
min 3: 15 sit-ups

Rx+
1: 20/14
2: 50
3: 5 strict toes-to-bar or 3 strict MU

2019-01-09

CrossFit

336 CF

Wednesday
A: Power Snatch (5 x 3)
Drop each rep
B: Metcon (Time)
Every 3:00 for 5 Rds
15 wallballs 20/14
10 Box jump overs 24/20
12/8 cal bike

*score is Total work time

Rx+
30/20
30"/24"
15/10
*Don't fall trying to be a hero*

2019-01-08

CrossFit

336 CF

Tuesday
A: Metcon (AMRAP - Rounds and Reps)
Dumbbell Z-press
4 x10 @31X1

-rest 1 min-

S. arm ring row
4 x 6-10/side

-rest 2 min

B - 12 min AMRAP
200m run
-then-
3Rds
8 burpees
6 C2B pull-ups

Rx+
4 bar Muscle-ups

2019-01-07

CrossFit

336 CF

Monday
A: Back Squat (3x6)
A: Back Squat (2x4)
B: Metcon (AMRAP - Reps)
10 min AMRAP
DB Squat Cleans 35/25

*Every 2:00 including 0:00 complete:

10/7 cal row
35 double unders

Rx+
50/35

*12/8 cals
50 DU’s

2019-01-05

CrossFit

336 CF

Saturday
A: Metcon (Time)
-Partner Wod-

10 min AMRAP
9 row calories
6 no jump burpees
3 squat cleans 135/95 Rx+185/125
*Alternate each completed movement*
-rest 5 min-
B: Metcon (Time)
10 rounds for Time(5 each)
20/14 cal bike
6 shuttle runs 50’
*Alternate each completed round*

2019-01-04

CrossFit

336 CF

Friday
A: Squat Snatch, Overhead Squat (5x 2,1)
build to heavy
B: Metcon (AMRAP - Reps)
6 min AMRAP x 2
12 KB front rack step-ups(53/35)
8 no jump burpees
2 wall walks
-rest 3 min-

Rx+
70/53
30' HS walk
-Extra Work-
C: Front Squat (4x3 @42X1)

2019-01-03

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Reps)
8 min EMOM
min 1: 3-10 strict HSPU
min 2: 3-10 strict pull-ups

-rest 3 min-

*repeat*
*try to hold 1-2 more reps then you did on 12/11/18
B: Metcon (Time)
every 3:00 x 5 sets
10/7 cal bike
10 toes-to-bar
10 S2OH 115/75

Rx+
12/8 cal bike
15 toes-tobar
135/95

2019-01-02

CrossFit

336 CF

Wednesday
A: Power Clean, Hang power clean (5x2,1)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP

100 Double unders
30 KB Swings(53/35)
30 Jumping Lunges

2019-01-01

CrossFit

336 CF

Tuesday
A: Metcon (AMRAP - Rounds and Reps)
Partner Wod

20 min AMRAP
3 rounds each
10/7
15 Airsquat
-then-
50 power cleans135/95

2018-12-31

CrossFit

336 CF

Monday
A: Back Squat (3x4)
B: Back Rack Lunge (2x2)
C: Metcon (Calories)
12 min AMRAP
Row calories

*every 4:00 including 0:00 complete:
2 rds
8 burpees over the erg
10 DB thrusters 35/25

Rx+
50/35

2018-12-29

CrossFit

336 CF

Saturday
A: Metcon (Calories)
Partner WOD

7 Min AMRAP
50 burpees over the bar
60 power snatch 75/55
ME bike cals
-rest 5 min-
7 min amrap
50 burpees over bar
50 power clean 135/95
ME bike cals
-rest 5 min-
7 min AMRAP
50 burpees over bar
40 front squat 165/115
ME bike cals

2018-12-28

CrossFit

336 CF

Friday
A: Squat Clean, Split Jerk (5x2,1)
-build to tough-
A: Metcon (AMRAP - Reps)
6 min AMRAP x 2

20 KB Swings 53/35
15 box jump overs 24/20
10 pull-ups

-rest 3 min-

Rx+
70/53
C2B
- in comments log both rounds-
-Goal is to pace just enough in first round so that it takes maximal effort to increase reps in the 2nd.

-Extra Work-

2018-12-27

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds)
30 min AMRAP
Min 1: 16/12 cal row
Min 2: 2 wall walks
Min 3: 150’ sandbag carry

Rx+
1: 20/15
2: 30’ HS Walk
3: 150’ SandBag carry

2018-12-26

CrossFit

336 CF

Wednesday
A: Power Snatch, hang power snatch (5 x 2,1)
C: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
10 BBJO 24/20
12 DB Deadlifts 50/35
9 DB Hang clean
6 DB push press
C: Metcon (Time)
-extra Work-
4000m row moderate pace

2018-12-24

CrossFit

336 CF

Monday
A: Back Squat (3x5)
A: Back Squat (2x3)
* the goal is to get some volume in on back squats, not go for maxes, no misses*
B: Metcon (AMRAP - Reps)
12 min AMRAP
Squat cleans 135/95

*Every 4:00 complete*
20/15 cal row
50 double unders

Rx+
25/18 cal row
75 double unders
(185/125)

2018-12-22

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
3 rounds each
15/10 cal row alternating
-then-
50 HSPU
-then-
3 rds each
15/10 cal bike
-then-
50 deadlift 225/145

2018-12-21

CrossFit

336 CF

Friday
A: Squat Snatch, Hang Squat Snatch, Overhead Snatch (5x1,1,1)
A: CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.
A: CrossFit Games Open 16.3 Scaled (AMRAP - Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.
*do chest to bar as scaled

2018-12-20

CrossFit

336 CF

Thursday
A: 12 days of Christmas ‘19 (Time)
1 Thruster 135/95
2 front squat
3 hang power clean
4 deadlifts
5 burpees over the bar
6 cal bike
7 pull-ups
8 toes-to-bar
9 wallballs
10 HSPU
11 cal row
120 double unders

*complete like the song

1
2-1
3-2-1...etc

2018-12-19

CrossFit

336 CF

Wednesday
A: Clean grip deadlift w/ pause, Power clean w/ pause, Power clean (5x1,1,1)
2s pause @ knee
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
5 push-ups
10 Double DB Front Rack lunges
10 push-ups
20 Double DB Front Rack lunges
50 double unders
15 push-ups
30 Double DB Front Rack lunges
50 double unders

Lunges (50/35)

*Start back on 5 and 10 after completing 15 and 30

2018-12-18

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
A1 – S. arm half kneeling KB strict press
3 x10/side @31X1
-rest 1 min-
A2 – Double KB bent over row
3x 10 @31X1
-rest 1 min-
A3 – 10-15 V-ups
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP

10 hang power snatch 95/65
15 burpee over the bar
20/15 cal row
C: Metcon (Time)
-extra work-
3k row moderate pace

2018-12-17

CrossFit

336 CF

Monday
A: Back Squat (3x4)
A: Back Squat (2x2)
Slightly heavier than last week. Leave something in the tank
B: Metcon (AMRAP - Reps)
10 min AMRAP
Power cleans
*Every 2:00
complete 10/7 cal bike*

Rx+
165/110
12/8 cals

2018-12-15

CrossFit

336 CF

Saturday
A: Metcon (Time)
Partner wod
For time
100 cal row
80 toes-to-bar
60 kB swings
40 goblet squats
20 bike cals each(alternating)
40 goblet squats
60 kB swings
80 toes to bars
100 cal row
*partition reps however needed except the bike*

2018-12-14

CrossFit

336 CF

Friday
A: Squat Clean, Front Squat, Jerk (5 x 1,1,1)
Buid to tough
B: Metcon (Time)
For Time
60-40-20
Wallballs
30/20/10
Chest-to-bar pull-ups

Rx+
15/10/5
Ring Muscle-ups
C: Paused Front Squat (4 x 5 @ 42X1)
-Same weight every set

2018-12-13

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds)
30 min EMOM
1: 10 box jump step-down 24/20
2: 6 shuttle runs 50'
3: 20 KB swings 53/35

Rx+ 15 @ 30/24"
8 shuttles
70/53

2018-12-12

CrossFit

336 CF

Wednesday
A: snatch grip deadlift w/ pause+power snatch w/ pause+ power snatch (5x 1,1,1)
pause @ knee on pull
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
30/24 cal row
20 jumping lunges/side
10 Burpee box jump overs

Rx+
weight vest
C: Metcon (No Measure)
front plank w/ alternating leg lift

4 x1-2min
-rest 2 min-

*alt. legs every :15*

2018-12-11

CrossFit

336 CF

Tuesday
A: Strict Handstand Push-ups (3-10 reps EMOM x6 min)
-rest 3 min-
B: Strict Pull-ups (3 -10 reps EMOM x6 min)
*Try to pick a number that you can sustain for UB Sets,

-What not to do: start at 10 reps, end at 3(don't be that person)
C: Metcon (Time)
every 3:00 x 5
10/7 cal Bike
10 Double DB hang clean and jerk 35/25
35 Double unders

Rx+
12/8 cals
50/35#
D: Metcon (Time)
-extra work-
2k row - moderate pace

2018-12-10

CrossFit

336 CF

Monday
A: Back Squat (3x6 60-70%)
A: Back Squat (2x4 @ 70+%)
B: Metcon (AMRAP - Reps)
12 min AMRAP
Bar facing burpees

- every 3:00 complete:
16 wallballs 20/14
8 Power cleans 135/95

2018-12-08

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
10-20-30-40-50... etc.
Box jumps 24/20
DB shoulder to overhead 50/35
Toes to bar

-every 5:00 complete 35/25 cal row-

2018-12-07

CrossFit

336 CF

Friday
A: Squat Clean (5 x1)
Build to heavy, If you feel good go for it!
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
C: Metcon (No Measure)
Extra work

C1- bottoms up presses
4x6-8
-Rest 1 min-

C2- single arm bent over row
4x8
-rest 2 min-

2018-12-06

CrossFit

336 CF

Thursay
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
12/8 KB swings
10/7 cal bike
8 no-jump burpee

*alternate each movement*

2018-12-05

CrossFit

336 CF

Wednesday
A: Power Snatch (3 reps EMOM X 7 min)
70+%
B: Snatch Pull (3x3 @ 110%)
C: Row/DB/BBJO Chipper (Time)
For time
50/35 cal row
-then-
5 rds
16 DB snatch 50/35
8 burpee box jump over 24/20
-then-
50/35 cal row
-Extra work-
D: Back Rack Lunge (4x6/side)

2018-12-04

CrossFit

336 CF

Tuesday
A: Split Jerk (1 rep EMOM x7 sets)
A: 12/04/18 (Time)
For Time
40 pull-ups
50 KB swings 53/35
40 toes-to-bar
50 KB swings 53/35

Rx+
C2B
70/53
C: Metcon (Calories)
10 min AMRAP x2
row calories
-rest 5 min-

*Score is slowest round*

2018-12-03

CrossFit

336 CF

Monday
A: Back Squat (4x1)
Build to heavy. If you feel good, go for a PR
B: Metcon (Time)
4 min AMRAPx3
25/20 cal Row
15 thrusters(95/65)
-AMRAP-
No jump Burpees

-rest 2:00-
*Compare to 8/27/2018*

2018-12-01

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD

25 min AMRAP
60 thrusters 95/65
-then-
3 sets each(alternating)
15/10 cal bike
-then-
60 HSPU
-then-
3 sets each(alternating)
15/10 cal bike

2018-11-30

CrossFit

336 CF

Saturday
A: Squat Snatch (5 x 1)
B: Metcon (AMRAP - Reps)
6 rounds
90s AMRAP
12/8 cal row
8 power clean 135/95
ME burpees over the bar
-90s rest-
C: Metcon (No Measure)
-Extra work-
banded face pulls
4x15-20reps

2018-11-29

CrossFit

336 CF

Thursday
A: Metcon (Time)
5 rounds for time
30 KB swings 53/35 RX+70/53
25/20 cal row
100 double unders

*Time cap: no rounds start after 30 min

2018-11-28

CrossFit

336 CF

Wednesday
A: Power Clean (3 reps EMOM for 7 sets)
B: Clean Pull (3x3@110%)
C: Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
6 hang power clean 115/75
8 front squats
10 front rack lunges
-rest 3 min-
D: Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
10 toes to bar
35 double undera

2018-11-27

CrossFit

336 CF

Tuesday
A: Push Press (5x1)
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
12 C2B pull-ups
6 shuttle runs 50'
12 HS push-ups
6 shuttle runs 50'
C: Metcon (Calories)
8 min AMRAP x2
row calories
-4 min rest b/t-

2018-11-26

CrossFit

336 CF

Monday
A: Back Squat (5x3)
B: Metcon (Time)
every 4:00 for 3 rounds

15/10 cal bike
10 power snatch 95/65
10 Overhead squat 95/65

Rx+
20/14 cal
115/80

*3:00 cap on first rnd*
C: Metcon (No Measure)
-Extra Work-
accumulate 50 v-ups

Quality reps, not for time

2018-11-24

CrossFit

336 CF

Saturday
A: Metcon (Time)
20 Rds for Time

12 wallballs 20/14
9 KB swings 53/35 Rx+(70/53)
6 burpees

*Alternate completed Rounds*

2018-11-23

CrossFit

336 CF

Friday
Squat Clean (5 x 2 (build to heavy))
B: Metcon (Time)
4 rounds for time
25 Air squats
15 pull-ups
5 power cleans(185/125)

Rx+(225/145)
C2B

2018-11-22

CrossFit

336 CF

Thanksgiving
A: Metcon (AMRAP - Rounds and Reps)
30 min AMRAP
400m run
-then-
4 rounds
5 devil's press (35/25 )(Rx+50/35)
10 toes to bar
10/8 cal bike

*Alternate completed movement*

2018-11-21

CrossFit

336 CF

Wednesday
A: Power Snatch (3 reps EMOM for 3 sets)
B: Snatch Pull (3x3 @ 105%)
C: Metcon (AMRAP - Reps)
3 min AMRAP
KB front rack step-ups 53/35
-rest 90s-
3 min AMRAP
Wallballs 20/14
-rest 90s-
3 min AMRAP
BBJO 24/20
D: Metcon (AMRAP - Reps)
Double KB front rack rev. lunge

4x8/side

-rest 2 min-

2018-11-20

CrossFit

336 CF

Tuesday
Split Jerk (2 reps EMOM for 7 min)
Build to heavy
B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
60 double unders
6 strict pull-ups
6 handstand push-ups

Rx+ strict HSPU

2018-11-19

CrossFit

336 CF

Monday
A: Back Squat (4x5)
B: Metcon (Time)
B-Every 4:00 for 3 rounds

25/20 cal row
25 KB swings (53/35)(Rx+70/53)
15/10 cal assault bike

*score is total work time
C: Metcon (No Measure)
dragon flags
4 x 4-6 @31X1 tempo
-rest 90s-

2018-11-17

CrossFit

336 CF

Saturday
Metcon (Time)
A Whole New Ballgame
Teams of 2 (15 min time cap)
*Partners split work as needed.

15 Clean and Jerks (G2OH)
35 American KB Swings
15 Clean and Jerks
35 Goblet Squats w/ KB
15 Clean and Jerks
35 Wallballs (20/14) to (10'/9')

Cash Out: 100 Burpees

Rest until clock reaches 20:00 mins,
then begin 1 mile run (no time cap)
*Partners must start and finish run together.

Rx Plus - (135/95) (32kg/24kg)
Rx - (115/75) (24kg/16kg)
Scaled - (anything less)

Workout Scoring:
Time of first workout + time of mile run = Time

If they do not complete the first workout in 15:00 then add :01 for every rep not completed.

2018-11-16

CrossFit

336 CF

Friday
A: Squat Snatch (5x2)
B: Metcon (Time)
6 rounds
90s AMRAP
15/10 cal AB
6 shuttle runs 50’
ME HSPU

Rx+ strict HSPU
C: Metcon (No Measure)
-Extra Work-
Strict toes-to-bar

4x6-10 reps

2018-11-15

CrossFit

336 CF

Thursday
A: Metcon (Time)
5 rounds for time
35/25 cal Row
25 Box jump step-down 24/20
15 thrusters 75/55

Rx+ 95/65

2018-11-14

CrossFit

336 CF

Wednesday
A: Paused Front Squat (4 reps EMOM for 7 min)
B: Clean Pull (3x3 @ 105% of 1rm clean)
C: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
21/15 cal row
15 dumbbell snatch(50/35)
9 burpee box jump overs(24/20
D: Metcon (Weight)
-Extra work-

double KB front rack rev. lunge
4x10/side(heavy)

2018-11-13

CrossFit

336 CF

Tuesday
A: Push Press (5 x 3)
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
5-10-15-20-25…etc
Pull-ups
Push-ups
KB Swings (53/35)

Rx+70/53
C: Metcon (Time)
-extra work-
For time
2 mile bike
1000m row
800m run

2018-11-12

CrossFit

336 CF

Monday
A: Back Squat (4 x 2)
B: Metcon (Time)
B- At 0:00
30/24 cal AB
20 bar facing burpees
10 hang squat cleans 135/95
*6 min Cap*
Rx+ 165/95

At 7:00
-repeat-
C: Metcon (No Measure)
-Extra Work-
Supine bicycle
4x15-20/side @ (slow and controlled)

2018-11-10

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
8 KB front rack step-ups(53/35)(20/14")
10/8 cal row

*alternate complete rounds
(rx+70/53)
-rest 3 min-
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
5 c2b pull-ups
8 box jump overs 24/20

*alternate complete rounds

Rx+
4 bar muscle-ups

2018-11-09

CrossFit

336 CF

Friday
A: Squat clean w/ 2s pause @ knee, Squat Clean (6 x 1,1, build to heavy)
1st rep pause at the knee for 2s on the pull
B: Metcon (AMRAP - Reps)
B – 3 min AMRAP x3
16/12 cal AB
10 power clean 135/95
ME wallballs
-rest 90s-

*score is wallballs*

Rx+ 165/115
C: Metcon (No Measure)
C- extra work
10 min EMOM
1-3 ring muscle-ups

Rx+ strict
Scale- 3 ring turnovers EMOM(ask coach for help if needed

2018-11-08

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
30 min AMRAP

50/40 cal row
50 no-jump Burpees
150 double unders

2018-11-07

CrossFit

336 CF

Wednesday
A: Power Snatch (5 reps EMOM for 6 sets)
B: Snatch Pull (3x3 @ 100% of 1RM)
C: Metcon (AMRAP - Rounds and Reps)
5:00 AMRAP
Row 25/18 cals
25’ dumbbell Front rack lunge (50/35)
8 dumbell front squats
25’ dumbbell front rack lunge
run
-rest 3 min-
D: Metcon (AMRAP - Rounds and Reps)
5:00 AMRAP
Run 200m
30 toes-to-bar
E: Double Kettlebell Single leg Deadlifts (3x8/side)
-rest 90s-

2018-11-06

CrossFit

336 CF

Tuesday
A: Split Jerk (3 reps every 1:30 for 8 sets)
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
8 C2B pull-ups
8 Hang power clean 135/95
8 Handstand Push-ups
C: Metcon (Time)
-extra work-
1.5 mile bike
750m row
400m row

2018-11-05

CrossFit

336 CF

Monday
A: Back Squat (4x4)
all sets heavier than last week.
B: Metcon (Time)
B-at 0:00
-For time-
20 burpees
40 KB swings (53/35)(Rx+70/53)
600/500m row

At 7:00
Repeat

*Score is total work time*
C: Metcon (No Measure)
3 sets
10 V-ups
10 tuck-ups
ME hollow hold
-rest 2 min-

2018-11-03

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
10-20-30-40-50… etc.
Power Clean(135/95)
Front rack lunges
Toes-to-bar

*every 5:00 NOT including 0:00 both partners row 500/400m at the same time*

2018-11-02

CrossFit

336 CF

Friday
A: Squat Snatch w/2s pause @Knee, Squat Snatch (5 x 1,1)
buidl to heavy
B: Metcon (Calories)
B - 6 rounds
90s AMRAP
16 DB Snatch Alternating(50/35)
8 no jump burpees
ME bike cals
-90s rest-
C: Metcon (Time)
-Extra Work-

4 rounds For Time
25 push-ups
15 Chest-to-bar pull-ups

2018-11-01

CrossFit

336 CF

Thursday
A: Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#

2018-10-31

CrossFit

336 CF

Wednesday
A: Power Clean (5 reps EMOM for 7 min)
B: Clean Pull (3x3 @100% of 1RM)
C: Metcon (AMRAP - Reps)
3:00 AMRAP
burpees
-rest 1:00-
3:00 AMRAP
row cals
-rest 1:00-
3:00 AMRAP
Double unders(3:1)

2018-10-30

CrossFit

336 CF

Tuesday
A: Push Press (5x5)
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
2 Wall Walks or 10 shoulder taps
4 strict pull-ups
6 Double Dumbbell hang clean and jerks 50/35

Rx+ 30’ HS walk instead of wall walks
-15’ turn around

*If able only count UB lengths of 15’
C: Metcon (Time)
- -Extra Work-
For Time
1 mile Assault bike
500m row
200m run

2018-10-29

CrossFit

336 CF

Monday
A: Back Squat (4x6)
B: Metcon (Time)
at 0:00
600/500m row
40 walballs 20/14
10 Burpee box jump overs(24/20)
*5 min Cap*

At 7:00
-repeat-

*score is total work time. If capped score is 5:00 + reps not completed*
C: Metcon (No Measure)
-Extra Work-

Front Plank
4xME
-rest 90s-

2018-10-27

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
-partner WOD-

20 min AMRAP

3 rds Each
12/8 cal row
-then-
3rds each
100’ sandbag carry
-then-
3 rds each
12/8 cal bike
-then-
3 rds each
100’ sand bag carry

2018-10-26

CrossFit

336 CF

Friday
A: Squat Snatch (2x3,2x2,2x1)
-build to heavy-
*If you feel good go for PR*
B: Metcon (Time)
3 rds for time
30 sit-ups
20 front squats 115/75
15 pull-ups

Rx+
3 rds for time
30 sit-ups
20 front squats(115/75)
10 ring muscle-ups

2018-10-25

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 3:00 for 10 Rds

Rds 1,3,5,7,9

75 DU’s
15 KB swings(53/35)

Rds 2,4,6,8,10
25/20 cal row
15 push press (95/65)

2018-10-24

CrossFit

336 CF

Wednesday
A: Double overhand no hook deadlifts (3/2/1/1/1)
B: Metcon (AMRAP - Reps)
6 rounds
90s AMRAP
8 DB Cleans 50/35
8 DB Step-ups 50/35 20"/16"
AMRAP Bike cals
-90s rest-

2018-10-23

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
DB Z-Press
4x 10 @ 31X1
-rest 1 min-
s. arm ring row
4 x 6-10@31X1
-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
30 wallballs 20/14
30 toes-to-bar
30 handstand push-ups

2018-10-22

CrossFit

336 CF

Monday
A: Back Squat (3x1)
90+%
B : Back Squat (1x6@80+%)
A: Metcon (AMRAP - Reps)
3 min AMRAP x3
10 Clean and jerks (135/95)
8 bar facing burpees
AMRAP Row cals

-Rest 2 min-

2018-10-20

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP

12/8 Bike cals
8 Hang Clean and Jerk (115/75)
8 Toes-to-bar

*Alternate Completed Movements*
- pick a weight on the bar that you can do UB-

2018-10-19

CrossFit

336 CF

Friday
A: Squat Clean (2x3,2x2,2x1)
*not on the clock, build to heavy, If you feel good hit a PR*
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
150m Run
10 C2B pull-ups
15 push-ups
20 Jumping lunges

Rx+ Wear a weight vest

2018-10-18

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Reps)
2 rounds
5:00 AMRAP
10 Squat snatch 75/55
5 burpee box jump overs 24/20
-3:00 rest-
5:00 AMRAP
12/8 cal row
50 double unders
-3:00 rest-

*score is total reps*

2018-10-17

CrossFit

336 CF

Wednesday
A: Double overhand no hook deadlifts (4/3/2)
B: Metcon (Time)
Every 3:00 for 5 rounds

15/10 cal AB
15 KB swings(53/35)
15 Goblets squat

Rx+
20/15 cal AB
KB (70/53)

*AB shouldn’t take more than 1:15 ever*

2018-10-16

CrossFit

336 CF

Tuesday
A: Strict deficit HSPU (5x3)
=build to max deficit-

*If unable to do strict deficit do kipping*
A: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
250/200m row
8 strict pull-ups
10 S. arm DB hang Clean and Jerks(R) 50/35
25’ S. arm OH Carry(R)
10 S. arm DB hang Clean and Jerks(L) 50/35
25’ S. arm OH Carry(L)
8 Strict pull-ups

2018-10-15

CrossFit

336 CF

Monday
A: Back Squat (3x2@85-90%)
B: Back Squat (1x8 @70-75%)
C: Metcon (AMRAP - Reps)
3min AMRAP x3
50 Double unders
15 burpees over the bar(lateral)
-then-
AMRAP
3 Power Snatch 95/65
3 Over head squat

-rest 90s-

2018-10-12

CrossFit

336 CF

Friday
A: Squat Snatch
3 reps EMOM for 3 sets @75-80%-
-rest 2 min-
2 reps EMOM for 3 sets@ 80-85%
-rest 2 min-
1 rep EMOM for 3 sets @ 85-90%(not maximal on singles)
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP

10 KB swing 53/35 Rx+70/53
6 Box jumps overs 30/24

2018-10-11

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Reps)
2 rounds
3:00 row cals
1:30 rest
3:00 HS push-ups
1:30 rest
3:00 shuttle runs 50’
1:30 rest
3:00 no- jump burpees
1:30 rest

*score is total reps*

2018-10-10

CrossFit

336 CF

Wednesday
B: Metcon (Time)
Every 4:00 for 4 rounds

50 Double unders
10 Double DB Lunges/side 50/35
10 Double DB Hang Clean 50/35
50 Double unders
A: Double overhand no hook deadlifts (5/4/3)

2018-10-09

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
A1- Double KB Alternating strict press
4x8/side

-rest 1 min-

A2- Strict toes-to-bar
4x 5-10

-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
B-12 min AMRAP

200m run
-then-
3 Rounds
8 C2B pull-ups
5 Burpee box jump overs(24/20)

2018-10-08

CrossFit

336 CF

Monday
A: Back Squat (3x3 @80-85%)
B: Back Squat (1x10 @60-65%)
C: Metcon (AMRAP - Reps)
3 x 3 min AMRAP
30/25 cal row
AMRAP Squat cleans 135/95

-rest 90s-

2018-10-06

CrossFit

336 CF

Saturday
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP

10 Toes-to-bar
10 Jumping lunges/side
10 Dumbbell push-press(50/35)

*alternate each completed movement*

*Every 4:00 not including 0:00 run 200m

2018-10-05

CrossFit

336 CF

Friday
A: Squat Clean
3 reps EMOM for 3 sets @75-80%
-rest 2 min-
2 reps EMOM for 3 sets@ 80-85%
-rest 2 min-
1 rep EMOM for 3 sets @ 85-90%
B: Metcon (Calories)
B: 15 min AMRAP
Row calories

*Every 3:00 including 0:00 complete*

15 box jumps
12 deadlifts(115/105)
9 hang power cleans
6 S2OH

Rx+(155/125)
*If you can't do UB rounds of DT then there is no need to increase weight, use a weight you can cycle efficiently*

2018-10-04

CrossFit

336 CF

Thursday
A: Metcon (Time)
Every 3:00 for 10 Rds

Rds 1,3,5,7,9
Run 200m
25 sit-ups

Rds 2,4,6,8,10
Row 250m
20 burpees

2018-10-03

CrossFit

336 CF

Wednesday
A: Double overhand no hook deadlifts (6/5/4)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP

50 double unders
5 power snatch (95/65)
10 Air squats
50 double unders
10 power snatch
20 Air Squats
50 double unders
15 Power snatch
30 Air Squats

*After 15/ 30 start back at 5/10*

2018-10-02

CrossFit

336 CF

Tuesday
A: Strict Handstand Push-ups (1 ME set)
-then-

3 sets
Strict HSPU @ 60% of ME set
+
ME kipping
B: Metcon (Time)
B: Every 5:00 for 4 sets
150m run
30 KB swings (53/35)(rx+70/53)
20 C2B Pull-ups
150m run

*score is total work time*

2018-10-01

CrossFit

336 CF

Monday
A: Back Squat
3x1 @ 80-90%(not maximal!)
1x6 @ 65-70%
B: Metcon (AMRAP - Reps)
2 x 5 min AMRAP

40 Wallballs
-then-
AMRAP
15/10 cal row
8 burpees over the erg(lateral)
-rest 3 min-

2018-09-29

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds)
25 min AMRAP
200m run
30 Deadlifts 225/145
200m run
30 c2b pull-ups
200m run
30 DB Front squats 50/35

*run together , partition reps however needed*

2018-09-28

CrossFit

336 CF

Friday
A: Squat Snatch
3 reps EMOM for 3 sets @70-75% -
-rest 2 min-
2 reps EMOM for 3 sets@ 75-80%
-rest 2 min-
1 rep EMOM for 3 sets @ 80-85%(not maximal on singles)
B: Metcon (AMRAP - Reps)
15 min AMRAP
Hang clean and jerks(135/85)

*Every 3:00 including 0:00*
20 box jump step-downs(24/20)
15/10 cal row

If needed scale to:

15 BJ
12/8 cal row

2018-09-27

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Reps)
2 rounds
5:00 AMRAP
15 wallballs(20/14)
10 no-jump burpees
-3:00 rest-
5:00 AMRAP
15 KB swing(53/35)(Rx+70/53)
10 Toes-to-bar
-3:00 rest-

*score is total reps*

2018-09-26

CrossFit

336 CF

Wednesday
A: Double overhand no hook deadlifts (6/5/4)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
Run 200m
15/10 cal row
50’ KB front rack walking lunge (53/35)
10 goblet squats (53/35)

2018-09-25

CrossFit

336 CF

Tuesday
A 1: Half kneeling S. arm KB strict press (4x8/side)
31X1 tempo
-rest 1 min-
A2: Supinated hanging L-sit ir knee to 90 hold (4 x 30s)
-rest 2 min-
B: Metcon (Time)
A-Every 5 min For 4 sets

50 Double unders
15 C2B pull-ups(Rx+ 7 Bar MU)
15 HSPU
20/15 cal row

2018-09-24

CrossFit

336 CF

Monday
A: Back Squat (3x2 @ 75-80)
B: Back Squat (1x8 @ 65%)
C: Metcon (AMRAP - Reps)
2x5min AMRAP
15 Wallballs 20/14
10 hang power clean 135/95
5 Burpee box jump overs
-rest 3 min-

2018-09-22

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds)
-Partner WOD-

25 min AMRAP
10/7 Row
10 KB swings(70/53)
10/7 Cal row
10 HSPU
10/7 cal row
10 Wallballs(20/14)

*Alternate after completing Row and the following movement*

2018-09-21

CrossFit

336 CF

Friday
A: Squat Clean
3 reps EMOM for 3 sets @70-75% -
-rest 2 min-
2 reps EMOM for 3 sets@ 75-80%
-rest 2 min-
1 rep EMOM for 3 sets @ 80-85%(not maximal on singles)
B: Metcon (AMRAP - Reps)
15 min AMRAP
Power cleans 135/95

*every 3 min including 0:00 complete*
200m run
10 bar facing Burpees

2018-09-20

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Reps)
2 Rounds

3:00 AMRAP
Toes-to-bar
-rest 1:30-
3:00 AMRAP
Box jumps(24/20)
-rest 1:30-
3:00 AMRAP
KB Front rack step-ups (53/35)
Rx+(70/53)
-rest 1:30-
3:00 AMRAP
Row cals

Score is Total reps

2018-09-19

CrossFit

336 CF

Wednesday
A: Double overhand no hook deadlifts (8/7/6)
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
15 KB swings(53/35)
15 Burpees
15 Wallballs(20/14)

Rx+
(70/53)
C: Metcon (No Measure)
Double KB Front rack rev. lunges
4x8/leg

2018-09-18

CrossFit

336 CF

Tuesday
A: Strict Handstand Push-ups (1 ME set)
-then-

3 sets
Strict HSPU @ 60% of ME set
+
ME kipping

-rest 2 min b/t-
B: Metcon (Time)
Every 5 min for 4 rounds
400m Run
10 toes-to-bar
10 Shoulder to overhead (115/75)

Rx+
400m run
7 Ring MU
10 shoulder to overhead(115/75)
C: Metcon (No Measure)
-Extra Work-
Strict Pull-ups
4x 5-10
-rest 1 min-
Hollow hold
3x :45

2018-09-17

CrossFit

336 CF

Monday
A: Back Squat (3x3 @70-80%)
B: Back Squat (1 x 10 @60%)
C: Metcon (Time)
2 x 5 min AMRAP
8 Power Clean 135/95
12/8 cal row
8 Box jump Step-down
12/8 cal row
-rest 3 min

2018-09-15

CrossFit

336 CF

Saturday
A: Metcon (Time)
10 min AMRAP
7 box jump step-down (24/20)
7 c2b Pull-ups
7 Shoulder to overhead (135/95)
*alternate each movement*

Rx+165/115
-rest 5 min-
B: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
5 Burpee box jump overs
5 deadlifts(225/145)

Rx+
275/185
*alternate each round*

2018-09-14

CrossFit

336 CF

Friday
A: Snatch High Pull, hang squat snatch (5x1,2)
5 tough sets, build to heavy
B: Metcon (Time)
4 rounds for Time
10 toes-to-bar
12/8 Cal row
14 Power snatch 75/55

Rx+
sub 5 Bar muscle-ups for toes-to-bar

2018-09-13

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
6 shuttle runs 50’
12 Single arm KB push press(53/35)
18 KB swings(53/35)

Rx+ 70/53)
-rest 3 min-
B: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
12/8 cal row
20 Air Squats
-rest 3 min-
C: Metcon (AMRAP - Reps)
7 min AMRAP
No jump burpees

2018-09-12

CrossFit

336 CF

Wednesday
A: Shoulder Press (Find 1 RM)
B: Weighted Pull-ups (find 1 RM)
C: Metcon (Time)
3 rounds for Time
50 Double Unders
8 Hang power Clean(115/75)
50 Double unders
8 HSPU

Rx+
(155/105)
(4/3" Deficit HSPU)
C: Metcon (Distance)
-Extra Work-
20 min Row(moderate pace)

2018-09-11

CrossFit

336 CF

Tuesday
A: Metcon (Time)
50’ Double KB Front rack walking lunge
-rest 1 min-
20 Russian KB swings(heavy)
-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
30/20 cal row
-then-
3 rounds
10 Box jump overs(24/20)
7 Toes-to-bar

2018-09-10

CrossFit

336 CF

Monday
A: Overhead Squat (5x1 @ 33X1 tempo)
B: Metcon (AMRAP - Reps)
3 Rounds
3:00 AMRAP
3 Squat Cleans(135/95)
5 bar facing burpees
-rest 2 min-

Rx+(185/125)

2018-09-08

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
Partner WOD

20 min AMRAP
200m Run
20 Power Clean(135/95)
200m Run
40 Wallball(20/14)

Rx+(165/105)

*run together, partition reps however needed*

2018-09-07

CrossFit

336 CF

Friday
A: Squat Clean, Front Squat, Split Jerk (5x1,2,1)
B: Metcon (Time)
For time
2 rounds for time
30 Pull-ups
30 DB Snatch(50/35)
40/30 cal Row

Rx+ c2b pull-ups

2018-09-06

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
21/15 cal row
15 Mountain climbers/side
9 power snatch(115/75)
Rx+(155/105)(or something in between)
*standard on mountain climber:
Knee passes elbow, foot flat on the ground, arms stay locked
Slow down make reps count

-rest 3 min-
B: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
10 Air Squat to box jump
15 hand release Push-ups
*Push-up Standard - Quads don’t touch the floor Lock out at top all reps
Make reps count, if you have trouble make this standard happen
Then elevate your feet 2-4 inches to help keep legs off the floor*

-rest 3 min-
C: 1-Mile Run (Time)
Max Effort 1-Mile Run

2018-09-05

CrossFit

336 CF

Wednesday
A1: Shoulder Press (4x2)
A2: Weighted Pull-ups (4x3-4 reps)
B: Metcon (Time)
For Time
10-20-30
KB swing(53/35)
HSPU
Burpee box jump over(24/20)
Rx+(70/53)
C: Metcon (Distance)
-Extra Work-
18 min row(moderate pace)

2018-09-04

CrossFit

336 CF

Tuesday
A1: Double Kettlebell Single leg Deadlifts (4x8/side)
-rest 1 min-
A2: Metcon (Weight)
Barbell glute ham bridge
4x8 @11X2 tempo
-rest 2 min-
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
200m run
10 Toes-to-bar
20 KB front rack step-ups(53/35)
Rx+(70/53)

2018-09-03

CrossFit

336 CF

Monday
A: Overhead Squat (5x1 @33X1 Tempo)
B: Metcon (AMRAP - Reps)
3 rounds
3:00 AMRAP
15 Thruster(95/65)
20/14 cal row
ME Double unders
-rest 2 min-

2018-09-01

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
3 rounds each(alternating)
12/8 cal row
-then-
3 rounds each
8 HSPU(Rx+ Strict)
-then-
3 rounds each(Alternating)
150m run
-then-
3 rounds each
8 Deadlifts(225/145)(rx+275/265)

2018-08-31

CrossFit

336 CF

Friday
A: Power Snatch, hang power snatch, hang squat snatch (5x 1,1,1)
B: Metcon (Time)
5 rounds for time
20 KB swing(53/35)
10 Pull-ups
200m run

2018-08-30

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
5 Front Squat(135/95)
10 Push ups
15 Box jump

Rx+(155/105)
-rest 3 min-
B: Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
20 jumping lunges
10 no jump Burpee
-rest 3 min-
C: 2k Row (Time)
Max Effort 2k Row

2018-08-29

CrossFit

336 CF

Wednesday
A1: Shoulder Press (4x3)
-rest 1 min-
A2: Weighted Pull-ups (4x4-6 reps)
-rest 2 min-
B: Metcon (Time)
10 rounds for Time
15 DB snatch(50/35)
100m run

2018-08-28

CrossFit

336 CF

Tuesday
A: Metcon (Weight)
Back Rack Reverse lunges
4x8/side
-rest 1 min-
Starfish side plank
4x30s
-rest 2 min
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
30 Double unders
10 Toes-to-bar
8 Hang power cleans(135/95)

2018-08-27

CrossFit

336 CF

Monday
A: High-Hang Snatch (5 x 2@33X1 Tempo)
B: Metcon (AMRAP - Reps)
4 min AMRAPx3
25/20 cal Row
15 thrusters(95/65)
-AMRAP-
No jump Burpees

-rest 2:00-

2018-08-25

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
400m run(together)
-then-
6 rounds
5 bar facing Burpees
5 clean and jerks(135/95)
*alternate each round*

2018-08-24

CrossFit

336 CF

Friday
A: Power Clean, Hang Squat Clean, Split jerk (5x1,1,1)
B: Metcon (AMRAP - Reps)
6 min AMRAP x2
15 wallballs
10 C2B pull-ups
50’ Handstand walk(25’ turn around)
-rest 3 min-
*scale for HS walk
-20 Shoulder taps
- on wall
- pike off box
- Front plank

2018-08-23

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
30 min AMRAP
800m run
50 box jump step-down
1000m row
50 power snatch (75/55)

*Approach this however you'd like, if you want recover then go easy pace and focus on moving well, If you want to push then do just that, still move well though*

2018-08-22

CrossFit

336 CF

Wednesday
A1: Shoulder Press (4x4)
- rest 1 min-
A2: Strict Pull-ups (4xME)
-rest 2 min-
B: Metcon (Time)
2 Rounds For Time

40 airsquats
30 toes-to-bar
20 HSPU
100 double unders
C: Metcon (Distance)
-Extra Work-
14 min Row
(moderate pace)

2018-08-21

CrossFit

336 CF

Monday
A: Metcon (No Measure)
12 min EMOM

Min 1: 8 Double DB Single leg deadlifts L
Min 2: : 8 Double DB Single leg deadlifts R
Min 3: 15 Weighted Glute Ham bridge
Min 4: 10 V-ups
B: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
10cal row
8 burpees over the erg
6 power cleans(155/105)

Rx+
(185/125)

2018-08-20

CrossFit

336 CF

Monday
A: Overhead Squat (5x2@33X1)
B: Metcon (AMRAP - Reps)
3 Rounds X3
3:00 AMRAP
200m run
-then-
AMRAP
5 Front Squats 115/75
5 Box jump overs
-rest 90s-

2018-08-18

CrossFit

336 CF

Saturday
A: Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
5 Power Cleans(135/95)
10 Cal row
15 Air squats

*alternate each completed movement*
*every 5:00 NOT including 0:00 complete 400m run*

2018-08-17

CrossFit

336 CF

Friday
A: Squat snatch, Hang squat snatch, OHS (5 x 1,1,1)
B: Metcon (AMRAP - Reps)
6min AMRAP x2
10 C2B pull-ups
10 Front Squat(95/65)
15 bar facing burpees
-3 min rest-

Rx+
5 ring MU
(135/95)

2018-08-16

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
30 min AMRAP
10 Toes-to-bar
20 box jumps
30 sit-ups
400m run

2018-08-15

CrossFit

336 CF

Wednesday
A1: Shoulder Press (4x5)
-rest 1 min-
A2: Strict Pull-ups (4xME)
-rest 2 min-
B: Metcon (Time)
For Time
30 HSPU
30/20 cal row
20 hang clean and jerks(115/75)
30/20 cal row
30 HSPU

2018-08-14

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
12 min EMOM
Min 1: 6 Double KB front rack Russian step-up L
Min 2: 6 Double KB Front rack Russian step-up R
Min 3: 8 Barbell RDL
Min 4: 30s Hollow hold
B: Metcon (AMRAP - Reps)
6 rounds
90s AMRAP
6 burpee box jump overs
15 KB swings
ME Double unders
-rest 90s-

RX+ 16 DB Snatches(50/35)

2018-08-13

CrossFit

336 CF

Monday
A: Overhead Squat (5x3)
B: Metcon (Time)
4 rounds
3min AMRAP
20/15 cal row
100m run
5 bar facing burpees
ME squat cleans(135/95)
-rest 90s

Rx+
155/105

2018-08-10

CrossFit

336 CF

Friday
A: Squat Clean Thruster, Thruster, Split Jerk (5x1,1,1)
B: Metcon (AMRAP - Reps)
6:00 AMRAP x2
12 chest to bar
8 Burpee box jump overs(24/20)
4 Squat cleans(135/95)
-rest 3 min-
C: Metcon (Time)
-Extra Work-
L-sit hang or knees to 90 hang
4 x ME
-rest 90s-

2018-08-09

CrossFit

336 CF

Thursday
A: Metcon (AMRAP - Rounds and Reps)
30 min AMRAP
Row 500m
100’ sandbag carry
Run 400m
25 Wallballs(20/14)

*Approach this however you’d like, If you want to recover then go easy pace, If you want to crush it then go ham!*

*Click Rx+ if you went hard

2018-08-08

CrossFit

336 CF

Wednesday
Weightlifting
A1: Shoulder Press (4x6)
-rest 1 min-
A2: Strict Pull-ups (4 xME)
-rest 2 min-
Metcon
B: Metcon (Time)
For Time
3 Rounds
10 HSPU
10 toes-to-bar
-then-
3 rounds
100m run
10 Shoulder to overhead (115/75)

Rx+
5 muscle-ups instead of toes to bar
Extra Work
C: Metcon (Distance)
10 min row
moderate pace

2018-08-07

CrossFit

336 CF

Tuesday
A: Metcon (No Measure)
16 min EMOM
Min 1: 16 Double KB Front rack rev lunge
Min 2: 10 Double KB Single leg Deadlift L
Min 3: 10 Double KB Single leg Deadlift R
Min 4: 30s Front plank
B: Metcon (AMRAP - Reps)
6 rounds
90s AMRAP
15 KB swings(53/35)
8 box jump overs(24/20)
Max cal Row
-rest 90s-
*score is calories*

Rx+(70/53)

2018-07-16

CrossFit

336 CF

Monday
Weightlifting
Back Squat (3x3)
Front Squat (3x3)
Metcon (Time)
5 rounds For Time
21/14 cal row
15 wallballs(20/14)
9 burpees over the erg
-1 min rest-

2018-07-13

CrossFit

336 CF

Thursday
Weightlifting
Snatch w/ Pause @knee + Snatch + Hang snatch (6 sets >70 %)
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
3 power cleans(135/95)
3 Front squat
3 Pull-ups
3 burpees over the bar

*increase reps by 3 for each movement each rounds*
Metcon (Time)
-Extra Work-

-extra work-

For Time
300m row
+
400m row
+
500m row
+
600m row
+
700m row

*1/1 work/rest*