Wods

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*