HERO WOD

13JAN, 2022

Metcon (AMRAP – Rounds and Reps)

"Jenny"
AMRAP in 20 minutes
20 Overhead Squats (45/35 lb bar)
20 Back Squats (45/35 lb bar)
400 meter Run

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Upcoming classes

CrossFitMonday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Mon, Oct 12

Warm-up
General Warm-Up
1:30 Cardio Choice (Bike Ideally)
-
10 Bend and Bows
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Romanian Deadlifts @ empty barbell
-
Specific Barbell and Double Under Prep
:20 Single Unders
:20 Single Unders with High Jump (priming double under jump)
:20 Double Under Practice (Relaxed elbows, wrists driving the rope)
-
2 Sets @ light barbell : plates allow bar to be pulled from the floor
3 Clean Lift Offs (Lats engaged, hips and shoulders rising together)
3 Slow Pull Power Cleans
3 High Hang Power Cleans (Fast elbows, full extension before the pull under)
-
3-4 Sets: Building 65-70% starting weight
1 Slow Pull Power Clean
1 Low Hang Power Clean (2in below knee)
1 Power Clean
Power Clean (Every 1:30 x 10 Sets 1 Rep @ 65-70%+ building to a new 1RM)
Loading Notes: % 1RM Power Clean
These 10 singles should allow for a quality build and progression here to allow you to make successful jumps and hit quality reps along the way with enough time for the CNS while keeping the muscle memory on point for each and every rep, especially when we get to 85%+
"Hanging on by a Thread" (AMRAP - Rounds & Reps)
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders (Ascending by 12 Each Round)

Score = Rounds + Reps

Barbell: 135/95lb (61/43kg)
Goal: 4+ Rounds
Stimulus: Barbell Cycling / Grip
RPE: 7.5/10
Primary Objective: Complete each bike in under :55.
Secondary Objective: 11 unbroken Deadlifts + 1, and 9 unbroken Hang Power Cleans.
[Hanging on by a Thread: Levels] (AMRAP - Rounds & Reps)
Level 2:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders
Barbell: 115/75lb (52/34kg)

Level 1:
12:00 AMRAP
10/8 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
50-60-70-80... Single Unders
Barbell: 75/55lb (34/25kg)

Masters 55+:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders or :40 Practice
Barbell: 115/75lb (52/34kg)

Competitor:
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders
Barbell: 155/105lb (70/48kg)

Hotel Gym / Travel:
12:00 AMRAP
:50 Bike or Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
36-48-60-72... Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality
2 Sets:
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
5/5 Supine Sciatic Nerve Floss
:30 Extended Plank Reverse Bridge

Intent: Restore Tissue, Increase Range of Motion, and Decompress with controlled breathing
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
200ft (60m) Reverse Sled Drag
:40 Ring Plank
:20/:20 Copenhagen Plank

Load: Choice
CrossFitMonday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Mon, Oct 12

Warm-up
General Warm-Up
1:30 Cardio Choice (Bike Ideally)
-
10 Bend and Bows
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Romanian Deadlifts @ empty barbell
-
Specific Barbell and Double Under Prep
:20 Single Unders
:20 Single Unders with High Jump (priming double under jump)
:20 Double Under Practice (Relaxed elbows, wrists driving the rope)
-
2 Sets @ light barbell : plates allow bar to be pulled from the floor
3 Clean Lift Offs (Lats engaged, hips and shoulders rising together)
3 Slow Pull Power Cleans
3 High Hang Power Cleans (Fast elbows, full extension before the pull under)
-
3-4 Sets: Building 65-70% starting weight
1 Slow Pull Power Clean
1 Low Hang Power Clean (2in below knee)
1 Power Clean
Power Clean (Every 1:30 x 10 Sets 1 Rep @ 65-70%+ building to a new 1RM)
Loading Notes: % 1RM Power Clean
These 10 singles should allow for a quality build and progression here to allow you to make successful jumps and hit quality reps along the way with enough time for the CNS while keeping the muscle memory on point for each and every rep, especially when we get to 85%+
"Hanging on by a Thread" (AMRAP - Rounds & Reps)
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders (Ascending by 12 Each Round)

Score = Rounds + Reps

Barbell: 135/95lb (61/43kg)
Goal: 4+ Rounds
Stimulus: Barbell Cycling / Grip
RPE: 7.5/10
Primary Objective: Complete each bike in under :55.
Secondary Objective: 11 unbroken Deadlifts + 1, and 9 unbroken Hang Power Cleans.
[Hanging on by a Thread: Levels] (AMRAP - Rounds & Reps)
Level 2:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders
Barbell: 115/75lb (52/34kg)

Level 1:
12:00 AMRAP
10/8 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
50-60-70-80... Single Unders
Barbell: 75/55lb (34/25kg)

Masters 55+:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders or :40 Practice
Barbell: 115/75lb (52/34kg)

Competitor:
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders
Barbell: 155/105lb (70/48kg)

Hotel Gym / Travel:
12:00 AMRAP
:50 Bike or Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
36-48-60-72... Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality
2 Sets:
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
5/5 Supine Sciatic Nerve Floss
:30 Extended Plank Reverse Bridge

Intent: Restore Tissue, Increase Range of Motion, and Decompress with controlled breathing
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
200ft (60m) Reverse Sled Drag
:40 Ring Plank
:20/:20 Copenhagen Plank

Load: Choice
CrossFitMonday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Mon, Oct 12

Warm-up
General Warm-Up
1:30 Cardio Choice (Bike Ideally)
-
10 Bend and Bows
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Romanian Deadlifts @ empty barbell
-
Specific Barbell and Double Under Prep
:20 Single Unders
:20 Single Unders with High Jump (priming double under jump)
:20 Double Under Practice (Relaxed elbows, wrists driving the rope)
-
2 Sets @ light barbell : plates allow bar to be pulled from the floor
3 Clean Lift Offs (Lats engaged, hips and shoulders rising together)
3 Slow Pull Power Cleans
3 High Hang Power Cleans (Fast elbows, full extension before the pull under)
-
3-4 Sets: Building 65-70% starting weight
1 Slow Pull Power Clean
1 Low Hang Power Clean (2in below knee)
1 Power Clean
Power Clean (Every 1:30 x 10 Sets 1 Rep @ 65-70%+ building to a new 1RM)
Loading Notes: % 1RM Power Clean
These 10 singles should allow for a quality build and progression here to allow you to make successful jumps and hit quality reps along the way with enough time for the CNS while keeping the muscle memory on point for each and every rep, especially when we get to 85%+
"Hanging on by a Thread" (AMRAP - Rounds & Reps)
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders (Ascending by 12 Each Round)

Score = Rounds + Reps

Barbell: 135/95lb (61/43kg)
Goal: 4+ Rounds
Stimulus: Barbell Cycling / Grip
RPE: 7.5/10
Primary Objective: Complete each bike in under :55.
Secondary Objective: 11 unbroken Deadlifts + 1, and 9 unbroken Hang Power Cleans.
[Hanging on by a Thread: Levels] (AMRAP - Rounds & Reps)
Level 2:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders
Barbell: 115/75lb (52/34kg)

Level 1:
12:00 AMRAP
10/8 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
50-60-70-80... Single Unders
Barbell: 75/55lb (34/25kg)

Masters 55+:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders or :40 Practice
Barbell: 115/75lb (52/34kg)

Competitor:
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders
Barbell: 155/105lb (70/48kg)

Hotel Gym / Travel:
12:00 AMRAP
:50 Bike or Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
36-48-60-72... Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality
2 Sets:
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
5/5 Supine Sciatic Nerve Floss
:30 Extended Plank Reverse Bridge

Intent: Restore Tissue, Increase Range of Motion, and Decompress with controlled breathing
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
200ft (60m) Reverse Sled Drag
:40 Ring Plank
:20/:20 Copenhagen Plank

Load: Choice
CrossFitMonday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Mon, Oct 12

Warm-up
General Warm-Up
1:30 Cardio Choice (Bike Ideally)
-
10 Bend and Bows
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Romanian Deadlifts @ empty barbell
-
Specific Barbell and Double Under Prep
:20 Single Unders
:20 Single Unders with High Jump (priming double under jump)
:20 Double Under Practice (Relaxed elbows, wrists driving the rope)
-
2 Sets @ light barbell : plates allow bar to be pulled from the floor
3 Clean Lift Offs (Lats engaged, hips and shoulders rising together)
3 Slow Pull Power Cleans
3 High Hang Power Cleans (Fast elbows, full extension before the pull under)
-
3-4 Sets: Building 65-70% starting weight
1 Slow Pull Power Clean
1 Low Hang Power Clean (2in below knee)
1 Power Clean
Power Clean (Every 1:30 x 10 Sets 1 Rep @ 65-70%+ building to a new 1RM)
Loading Notes: % 1RM Power Clean
These 10 singles should allow for a quality build and progression here to allow you to make successful jumps and hit quality reps along the way with enough time for the CNS while keeping the muscle memory on point for each and every rep, especially when we get to 85%+
"Hanging on by a Thread" (AMRAP - Rounds & Reps)
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders (Ascending by 12 Each Round)

Score = Rounds + Reps

Barbell: 135/95lb (61/43kg)
Goal: 4+ Rounds
Stimulus: Barbell Cycling / Grip
RPE: 7.5/10
Primary Objective: Complete each bike in under :55.
Secondary Objective: 11 unbroken Deadlifts + 1, and 9 unbroken Hang Power Cleans.
[Hanging on by a Thread: Levels] (AMRAP - Rounds & Reps)
Level 2:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders
Barbell: 115/75lb (52/34kg)

Level 1:
12:00 AMRAP
10/8 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
50-60-70-80... Single Unders
Barbell: 75/55lb (34/25kg)

Masters 55+:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders or :40 Practice
Barbell: 115/75lb (52/34kg)

Competitor:
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders
Barbell: 155/105lb (70/48kg)

Hotel Gym / Travel:
12:00 AMRAP
:50 Bike or Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
36-48-60-72... Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality
2 Sets:
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
5/5 Supine Sciatic Nerve Floss
:30 Extended Plank Reverse Bridge

Intent: Restore Tissue, Increase Range of Motion, and Decompress with controlled breathing
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
200ft (60m) Reverse Sled Drag
:40 Ring Plank
:20/:20 Copenhagen Plank

Load: Choice
CrossFitMonday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Mon, Oct 12

Warm-up
General Warm-Up
1:30 Cardio Choice (Bike Ideally)
-
10 Bend and Bows
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Romanian Deadlifts @ empty barbell
-
Specific Barbell and Double Under Prep
:20 Single Unders
:20 Single Unders with High Jump (priming double under jump)
:20 Double Under Practice (Relaxed elbows, wrists driving the rope)
-
2 Sets @ light barbell : plates allow bar to be pulled from the floor
3 Clean Lift Offs (Lats engaged, hips and shoulders rising together)
3 Slow Pull Power Cleans
3 High Hang Power Cleans (Fast elbows, full extension before the pull under)
-
3-4 Sets: Building 65-70% starting weight
1 Slow Pull Power Clean
1 Low Hang Power Clean (2in below knee)
1 Power Clean
Power Clean (Every 1:30 x 10 Sets 1 Rep @ 65-70%+ building to a new 1RM)
Loading Notes: % 1RM Power Clean
These 10 singles should allow for a quality build and progression here to allow you to make successful jumps and hit quality reps along the way with enough time for the CNS while keeping the muscle memory on point for each and every rep, especially when we get to 85%+
"Hanging on by a Thread" (AMRAP - Rounds & Reps)
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders (Ascending by 12 Each Round)

Score = Rounds + Reps

Barbell: 135/95lb (61/43kg)
Goal: 4+ Rounds
Stimulus: Barbell Cycling / Grip
RPE: 7.5/10
Primary Objective: Complete each bike in under :55.
Secondary Objective: 11 unbroken Deadlifts + 1, and 9 unbroken Hang Power Cleans.
[Hanging on by a Thread: Levels] (AMRAP - Rounds & Reps)
Level 2:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders
Barbell: 115/75lb (52/34kg)

Level 1:
12:00 AMRAP
10/8 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
50-60-70-80... Single Unders
Barbell: 75/55lb (34/25kg)

Masters 55+:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders or :40 Practice
Barbell: 115/75lb (52/34kg)

Competitor:
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders
Barbell: 155/105lb (70/48kg)

Hotel Gym / Travel:
12:00 AMRAP
:50 Bike or Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
36-48-60-72... Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality
2 Sets:
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
5/5 Supine Sciatic Nerve Floss
:30 Extended Plank Reverse Bridge

Intent: Restore Tissue, Increase Range of Motion, and Decompress with controlled breathing
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
200ft (60m) Reverse Sled Drag
:40 Ring Plank
:20/:20 Copenhagen Plank

Load: Choice
CrossFitMonday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Mon, Oct 12

Warm-up
General Warm-Up
1:30 Cardio Choice (Bike Ideally)
-
10 Bend and Bows
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Romanian Deadlifts @ empty barbell
-
Specific Barbell and Double Under Prep
:20 Single Unders
:20 Single Unders with High Jump (priming double under jump)
:20 Double Under Practice (Relaxed elbows, wrists driving the rope)
-
2 Sets @ light barbell : plates allow bar to be pulled from the floor
3 Clean Lift Offs (Lats engaged, hips and shoulders rising together)
3 Slow Pull Power Cleans
3 High Hang Power Cleans (Fast elbows, full extension before the pull under)
-
3-4 Sets: Building 65-70% starting weight
1 Slow Pull Power Clean
1 Low Hang Power Clean (2in below knee)
1 Power Clean
Power Clean (Every 1:30 x 10 Sets 1 Rep @ 65-70%+ building to a new 1RM)
Loading Notes: % 1RM Power Clean
These 10 singles should allow for a quality build and progression here to allow you to make successful jumps and hit quality reps along the way with enough time for the CNS while keeping the muscle memory on point for each and every rep, especially when we get to 85%+
"Hanging on by a Thread" (AMRAP - Rounds & Reps)
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders (Ascending by 12 Each Round)

Score = Rounds + Reps

Barbell: 135/95lb (61/43kg)
Goal: 4+ Rounds
Stimulus: Barbell Cycling / Grip
RPE: 7.5/10
Primary Objective: Complete each bike in under :55.
Secondary Objective: 11 unbroken Deadlifts + 1, and 9 unbroken Hang Power Cleans.
[Hanging on by a Thread: Levels] (AMRAP - Rounds & Reps)
Level 2:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders
Barbell: 115/75lb (52/34kg)

Level 1:
12:00 AMRAP
10/8 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
50-60-70-80... Single Unders
Barbell: 75/55lb (34/25kg)

Masters 55+:
12:00 AMRAP
12/9 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
30-40-50-60... Double Unders or :40 Practice
Barbell: 115/75lb (52/34kg)

Competitor:
12:00 AMRAP
15/12 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
36-48-60-72... Double Unders
Barbell: 155/105lb (70/48kg)

Hotel Gym / Travel:
12:00 AMRAP
:50 Bike or Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
36-48-60-72... Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality
2 Sets:
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
5/5 Supine Sciatic Nerve Floss
:30 Extended Plank Reverse Bridge

Intent: Restore Tissue, Increase Range of Motion, and Decompress with controlled breathing
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
200ft (60m) Reverse Sled Drag
:40 Ring Plank
:20/:20 Copenhagen Plank

Load: Choice
CrossFitTuesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Tue, Oct 13

Warm-up
General Warm-Up
400m Run
-
2 Sets:
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the World's
10 Bootstrap Squats
:20/:20 World's Greatest Stretch
10 PVC Pipe Overhead Squats
-
Specific Barbell Prep
w/Empty Barbell Complete
2 Sets
5 Hang Muscle Snatch
5 Overhead Squats
5 Back Squats
-
200m Run Building Pace and Body Heat into the start of the Back Squat Ramp
Back Squat (Take 15:00 minutes to Establish a 3RM)
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
"Nancy" (Time)
5 Rounds for Time
400m Run
15 Overhead Squats

Time Cap: 20:00
Score = Time

Barbell: 95/65lb (43/30kg)
Goal: 17:00
Stimulus: Running / Overhead Squat Stamina / Benchmark Test
RPE: 9/10
Primary Objective: Consistent pacing across rounds, 2:15-3:00 per round.
Secondary Objective: 15 unbroken overhead squats every round.
[Nancy: Levels] (Time)
Level 2:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 75/55lb (34/25kg)

Level 1:
5 Rounds for Time
300m Run
12 Overhead Squats
Barbell: 45/35lb (20/15kg)

Masters 55+:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 65/45lb (30/20kg)

Competitor:
5 Rounds for Time
400m Run
15 Overhead Squats (First rep taken as a Squat Snatch)
Barbell: 95/65lb (43/30kg)

Hotel Gym / Travel:
5 Rounds for Time
400m Run (Treadmill)
15 Dual Dumbbell Front Squats or 8/8 Single Arm Overhead Squats
Dumbbells: 35/25lb (15/12kg)
PRVN Reset
For Quality
8:00 AMRAP
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch (Alternating Sides as Desired)
1:00 Saddle Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8/8 Single Kettlebell Front Rack Contralateral Step-Up (20-in Box)
50/50ft (15/15m) Single Arm Overhead Carry
:30/:30 Single Leg Foot Elevated Glute Bridge

Intent: Unilateral Strength and Stability / Restorative Work
CrossFitTuesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Tue, Oct 13

Warm-up
General Warm-Up
400m Run
-
2 Sets:
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the World's
10 Bootstrap Squats
:20/:20 World's Greatest Stretch
10 PVC Pipe Overhead Squats
-
Specific Barbell Prep
w/Empty Barbell Complete
2 Sets
5 Hang Muscle Snatch
5 Overhead Squats
5 Back Squats
-
200m Run Building Pace and Body Heat into the start of the Back Squat Ramp
Back Squat (Take 15:00 minutes to Establish a 3RM)
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
"Nancy" (Time)
5 Rounds for Time
400m Run
15 Overhead Squats

Time Cap: 20:00
Score = Time

Barbell: 95/65lb (43/30kg)
Goal: 17:00
Stimulus: Running / Overhead Squat Stamina / Benchmark Test
RPE: 9/10
Primary Objective: Consistent pacing across rounds, 2:15-3:00 per round.
Secondary Objective: 15 unbroken overhead squats every round.
[Nancy: Levels] (Time)
Level 2:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 75/55lb (34/25kg)

Level 1:
5 Rounds for Time
300m Run
12 Overhead Squats
Barbell: 45/35lb (20/15kg)

Masters 55+:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 65/45lb (30/20kg)

Competitor:
5 Rounds for Time
400m Run
15 Overhead Squats (First rep taken as a Squat Snatch)
Barbell: 95/65lb (43/30kg)

Hotel Gym / Travel:
5 Rounds for Time
400m Run (Treadmill)
15 Dual Dumbbell Front Squats or 8/8 Single Arm Overhead Squats
Dumbbells: 35/25lb (15/12kg)
PRVN Reset
For Quality
8:00 AMRAP
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch (Alternating Sides as Desired)
1:00 Saddle Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8/8 Single Kettlebell Front Rack Contralateral Step-Up (20-in Box)
50/50ft (15/15m) Single Arm Overhead Carry
:30/:30 Single Leg Foot Elevated Glute Bridge

Intent: Unilateral Strength and Stability / Restorative Work
CrossFitTuesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Tue, Oct 13

Warm-up
General Warm-Up
400m Run
-
2 Sets:
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the World's
10 Bootstrap Squats
:20/:20 World's Greatest Stretch
10 PVC Pipe Overhead Squats
-
Specific Barbell Prep
w/Empty Barbell Complete
2 Sets
5 Hang Muscle Snatch
5 Overhead Squats
5 Back Squats
-
200m Run Building Pace and Body Heat into the start of the Back Squat Ramp
Back Squat (Take 15:00 minutes to Establish a 3RM)
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
"Nancy" (Time)
5 Rounds for Time
400m Run
15 Overhead Squats

Time Cap: 20:00
Score = Time

Barbell: 95/65lb (43/30kg)
Goal: 17:00
Stimulus: Running / Overhead Squat Stamina / Benchmark Test
RPE: 9/10
Primary Objective: Consistent pacing across rounds, 2:15-3:00 per round.
Secondary Objective: 15 unbroken overhead squats every round.
[Nancy: Levels] (Time)
Level 2:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 75/55lb (34/25kg)

Level 1:
5 Rounds for Time
300m Run
12 Overhead Squats
Barbell: 45/35lb (20/15kg)

Masters 55+:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 65/45lb (30/20kg)

Competitor:
5 Rounds for Time
400m Run
15 Overhead Squats (First rep taken as a Squat Snatch)
Barbell: 95/65lb (43/30kg)

Hotel Gym / Travel:
5 Rounds for Time
400m Run (Treadmill)
15 Dual Dumbbell Front Squats or 8/8 Single Arm Overhead Squats
Dumbbells: 35/25lb (15/12kg)
PRVN Reset
For Quality
8:00 AMRAP
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch (Alternating Sides as Desired)
1:00 Saddle Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8/8 Single Kettlebell Front Rack Contralateral Step-Up (20-in Box)
50/50ft (15/15m) Single Arm Overhead Carry
:30/:30 Single Leg Foot Elevated Glute Bridge

Intent: Unilateral Strength and Stability / Restorative Work
CrossFitTuesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Tue, Oct 13

Warm-up
General Warm-Up
400m Run
-
2 Sets:
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the World's
10 Bootstrap Squats
:20/:20 World's Greatest Stretch
10 PVC Pipe Overhead Squats
-
Specific Barbell Prep
w/Empty Barbell Complete
2 Sets
5 Hang Muscle Snatch
5 Overhead Squats
5 Back Squats
-
200m Run Building Pace and Body Heat into the start of the Back Squat Ramp
Back Squat (Take 15:00 minutes to Establish a 3RM)
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
"Nancy" (Time)
5 Rounds for Time
400m Run
15 Overhead Squats

Time Cap: 20:00
Score = Time

Barbell: 95/65lb (43/30kg)
Goal: 17:00
Stimulus: Running / Overhead Squat Stamina / Benchmark Test
RPE: 9/10
Primary Objective: Consistent pacing across rounds, 2:15-3:00 per round.
Secondary Objective: 15 unbroken overhead squats every round.
[Nancy: Levels] (Time)
Level 2:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 75/55lb (34/25kg)

Level 1:
5 Rounds for Time
300m Run
12 Overhead Squats
Barbell: 45/35lb (20/15kg)

Masters 55+:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 65/45lb (30/20kg)

Competitor:
5 Rounds for Time
400m Run
15 Overhead Squats (First rep taken as a Squat Snatch)
Barbell: 95/65lb (43/30kg)

Hotel Gym / Travel:
5 Rounds for Time
400m Run (Treadmill)
15 Dual Dumbbell Front Squats or 8/8 Single Arm Overhead Squats
Dumbbells: 35/25lb (15/12kg)
PRVN Reset
For Quality
8:00 AMRAP
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch (Alternating Sides as Desired)
1:00 Saddle Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8/8 Single Kettlebell Front Rack Contralateral Step-Up (20-in Box)
50/50ft (15/15m) Single Arm Overhead Carry
:30/:30 Single Leg Foot Elevated Glute Bridge

Intent: Unilateral Strength and Stability / Restorative Work
CrossFitTuesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Tue, Oct 13

Warm-up
General Warm-Up
400m Run
-
2 Sets:
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the World's
10 Bootstrap Squats
:20/:20 World's Greatest Stretch
10 PVC Pipe Overhead Squats
-
Specific Barbell Prep
w/Empty Barbell Complete
2 Sets
5 Hang Muscle Snatch
5 Overhead Squats
5 Back Squats
-
200m Run Building Pace and Body Heat into the start of the Back Squat Ramp
Back Squat (Take 15:00 minutes to Establish a 3RM)
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
"Nancy" (Time)
5 Rounds for Time
400m Run
15 Overhead Squats

Time Cap: 20:00
Score = Time

Barbell: 95/65lb (43/30kg)
Goal: 17:00
Stimulus: Running / Overhead Squat Stamina / Benchmark Test
RPE: 9/10
Primary Objective: Consistent pacing across rounds, 2:15-3:00 per round.
Secondary Objective: 15 unbroken overhead squats every round.
[Nancy: Levels] (Time)
Level 2:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 75/55lb (34/25kg)

Level 1:
5 Rounds for Time
300m Run
12 Overhead Squats
Barbell: 45/35lb (20/15kg)

Masters 55+:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 65/45lb (30/20kg)

Competitor:
5 Rounds for Time
400m Run
15 Overhead Squats (First rep taken as a Squat Snatch)
Barbell: 95/65lb (43/30kg)

Hotel Gym / Travel:
5 Rounds for Time
400m Run (Treadmill)
15 Dual Dumbbell Front Squats or 8/8 Single Arm Overhead Squats
Dumbbells: 35/25lb (15/12kg)
PRVN Reset
For Quality
8:00 AMRAP
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch (Alternating Sides as Desired)
1:00 Saddle Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8/8 Single Kettlebell Front Rack Contralateral Step-Up (20-in Box)
50/50ft (15/15m) Single Arm Overhead Carry
:30/:30 Single Leg Foot Elevated Glute Bridge

Intent: Unilateral Strength and Stability / Restorative Work
CrossFitTuesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Tue, Oct 13

Warm-up
General Warm-Up
400m Run
-
2 Sets:
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the World's
10 Bootstrap Squats
:20/:20 World's Greatest Stretch
10 PVC Pipe Overhead Squats
-
Specific Barbell Prep
w/Empty Barbell Complete
2 Sets
5 Hang Muscle Snatch
5 Overhead Squats
5 Back Squats
-
200m Run Building Pace and Body Heat into the start of the Back Squat Ramp
Back Squat (Take 15:00 minutes to Establish a 3RM)
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
"Nancy" (Time)
5 Rounds for Time
400m Run
15 Overhead Squats

Time Cap: 20:00
Score = Time

Barbell: 95/65lb (43/30kg)
Goal: 17:00
Stimulus: Running / Overhead Squat Stamina / Benchmark Test
RPE: 9/10
Primary Objective: Consistent pacing across rounds, 2:15-3:00 per round.
Secondary Objective: 15 unbroken overhead squats every round.
[Nancy: Levels] (Time)
Level 2:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 75/55lb (34/25kg)

Level 1:
5 Rounds for Time
300m Run
12 Overhead Squats
Barbell: 45/35lb (20/15kg)

Masters 55+:
5 Rounds for Time
400m Run
15 Overhead Squats
Barbell: 65/45lb (30/20kg)

Competitor:
5 Rounds for Time
400m Run
15 Overhead Squats (First rep taken as a Squat Snatch)
Barbell: 95/65lb (43/30kg)

Hotel Gym / Travel:
5 Rounds for Time
400m Run (Treadmill)
15 Dual Dumbbell Front Squats or 8/8 Single Arm Overhead Squats
Dumbbells: 35/25lb (15/12kg)
PRVN Reset
For Quality
8:00 AMRAP
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch (Alternating Sides as Desired)
1:00 Saddle Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8/8 Single Kettlebell Front Rack Contralateral Step-Up (20-in Box)
50/50ft (15/15m) Single Arm Overhead Carry
:30/:30 Single Leg Foot Elevated Glute Bridge

Intent: Unilateral Strength and Stability / Restorative Work

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