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Tuesday – October 1


100 M Run

3 Muscle Ups OR 5 Chest to Bar Pull Ups OR 7 Pull Ups

6 Unbroken Hang Clean and Jerks (115/75)

9 Toes to Bar

*Rest 1 Minute after each round

*Penalty for breaking Clean and Jerks = 6 Burpees


Barbell class – 815pm

A) 8 sets:

10 1-arm KB deadlift

10 heavy Russian KB swings

Rest 0:45

B) Touch-and-go power clean

5 x 5, climbing

Rest 2:00 between sets


*Todays gymnastics focus is meant to show you where you are and allow you to discover where you want to be. SCALE APPROPRIATELY – we are looking for constant movement over this 24 minutes, not standing around staring at your pull-up bar.

Monday – September 30

Alternating EMOM 20

Odd Minutes: 7 KB Swings + 7 Handstand Push Ups

Even Minutes: 2 Heavy Squat Cleans

*Not recording

*Work in odd minutes should be completed in under 40 seconds


*There is a lot to think about today. Narrow your focus: if you need the handstand work, keep the squat clean weight down, and vice versa. To underscore this purpose for today, we will NOT be recording todays scores.

Saturday – September 28

In Teams of 2

From 0:00-10:00

Timekeeper: 200 M Run

*Max Meter Row

From 12:00-21:00

Timekeeper: 10 DB Snatch + 10 Wall Balls

*Max Double Unders

From 23:00-31:00

Timekeeper: 7 Power Cleans (155/105)

*Max Burpees to Target


The timekeeper portions of this workout are meant to be done as aggressively as you can. Make sure you keep the intensity up on those and if you need a break, do so on the max-rep portions.

Friday – September 27

Part 1:

“Crossfit Open 18.5”

7 Minute Rep Ladder (Increasing by 3’s)

3 Thrusters (100/65)

3 Chest to Bar Pull Ups

Part 2:

Muscle Up / Core Work


Keep in mind, “Fran” is 45 reps (with normal pull ups). Fran-reps are achieved after the set of 15. Use that to help pace yourself if you have done Fran before. This is a nasty couplet that requires you to stop before you hit the failure point. 7 minutes may not seem long, but going too fast – too early will come back to bite.

Thursday – September 26

Part 1:

4 Sets

120 ft Weighted Carry

Part 2:

5 x 3

Bench Press

5 x 3



We did enough conditioning for a month yesterday! Maybe not….but anyway we continue our “get strong” Thursday programming with Bench and Deadlift.

Wednesday – September 25

In Teams of 2 (1 working / 1 resting)

12,000 / 10,000 M Row

*Athletes will work/rest for 3:00 for 5 sets each

*Then turn it in to 2:00 each until distance is achieved

*45 Minute Cap

*Pairs will be picked out of a hat.


Olympic lifting – 815pm*

A) 5 sets

Kang squat x 5

Push press x 5 @ 21X2

B) Power clean + push jerk

“Heavy single”


Every now and then, you should focus on a single modality and go long. Whether it be a row, bike, ski, run…etc, this is a part of fitness that we don’t do very often. The interval approach should help you maintain a decent pace throughout.

Tuesday – September 24


2 Rounds

3 Strict Handstand Push Ups

6 Snatches (115/75)

2 Rounds

5 Strict Handstand Push Ups

6 Snatches

2 Rounds

7 Strict Handstand Push Ups

6 Snatches

2 Rounds

9 Strict Handstand Push Ups

6 Snatches

*10 Minute Cap


A lot of work has been put in to this benchmark for a lot of you and we are ready to take this one on again! Be conscious if your intensity early on and try to find your pace, be smart!

Monday – September 23

From 0:00 – 7:00

800 M Run, then

AMRAP remaining time

20 Air Squats

6 Strict Pull Ups

From 10:00 – 17:00

800 M Run, then

AMRAP remaining time

12 Walking DB Lunges (1 DB)

6 Chest to Bar Pull Ups

From 20:00 – 27:00

800 M Run, then

AMRAP remaining time

10 Pistols

6 Pull Ups

*Record 3 scores

*No Butterfly Pull Ups


3 x 800 M Runs won’t be easy, but you are doing them in your most rested state each time. The focus here will be a consistent running pace all three rounds, pull up strength work, and our first of a few workouts where will be working on Pistols.