CrossFit – Sun, Jun 23
CrossFit – Sun, Jun 23 Sunday Funday (Time) 8 RFT Sprint 100 M 30 Squats
CrossFit – Sun, Jun 23 Sunday Funday (Time) 8 RFT Sprint 100 M 30 Squats
CrossFit – Sat, Jun 22 Saturday Community WOD – Bring all the friends! (AMRAP – Rounds and Reps) 25:00 AMRAP w/ a Partner 50/40 Calorie Row or Bike 50 Up Downs w/ 6″ Jump 50 Russian Kettlebell Swings *Partner 1 works while Partner 2 rests *Split work as needed
CrossFit – Fri, Jun 21 Pikey (Time) For Time: 400 meter Run 12 Burpee Bar Muscle-Ups 15 Squat Snatches (155/105 lb) 800 meter Run 12 Burpee Bar Muscle-Ups 20 Clean-and-Jerks 800 meter Run 12 Burpee Bar Muscle-Ups 18 Thrusters (155/105 lb) 400 meter Run
CrossFit – Thu, Jun 20 Metcon Back Squats:1×5@60%1×5@70%2×5@75% Front Squats:1×5@65%1×5@70%1×5@75% Metcon (Time) 3 RFT: 400m Run21 KBS 53/3512 Strict HSPU Rx+ Wall-facing Strict HSPU L1: 1 Abmat Strict HSPUL2: Kipping HSPUL3: Box Pike Position HSPU
CrossFit – Wed, Jun 19 Metcon (Weight) 15 minutes to establish a maximum set forthe day. 1 Clean & Split Jerk + 1 Hang Clean & Split Jerk Rest as needed. Metcon 2:00 AMRAPME Ring Muscle-ups 6:00 AMRAP10 Wall Ball Shots 20/1430 Double-unders 2:00 AMRAPME Ring Muscle-ups *score rounds and reps from the 6:00 AMRAP
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
With a Partner:
For time.
50 Cal Row
80 Wall Ball Shots@20/14
50 Alt Box Jump overs@24/20
50 Syncro Russian Kettle Bell Swings@53/36
50 Syncro Burpees
