CHAINSMOKER
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"CHAINSMOKER"

5 Rounds, starting every 4:00:
10 CTB Pull-Ups
18 DB Snatches (50/35)
15/12 Calorie Assault Bike

  • If we do not have access to a bike, complete on the rower for equal calories (15/12).
  • Rounds start on the 0:00, 4:00, 8:00, 12:00, and 16:00.
  • After completing the work inside the round, time remaining before the next interval is rest.
  • Score today will be our *slowest* round of all five.

OPEN & PERFORMANCE – (50/35)

FITNESS – (35/25) – Pull-Ups

UPPER/LOWER BODY SCALING FOR __________.

  • Ring/Bar Rows – Seated Ski Erg
  • Muscle Snatch Barbell or DB

SKILLS: DOUBLE-UNDERS

AMRAP 2:00 – Double-Unders

  • A classical benchmark testing upper limit capacity on our DU.
  • Although it is tempting to come out with a very large set, be wary of hitting double-under failure from fatigue too early on in this two minute effort.
Zachary Hamilton
GUTS and GLORY
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Running clock for the below portion – score is total time for completion.

15-10-5
Assault Bike

21-15-9
Thrusters

Directly into…

15 – 12 – 9
Row for Calories
Hang Squat Cleans

Directly into…

12 – 9 – 6:
Barbell Facing Burpees
Overhead Squats

  • 25min time cap.
  • The barbell weight for this workout should be a load we could do all three movements with (Thruster, Hang Squat Clean, and OHS) for at a minimum 21 unbroken repetitions.
  • “Game Day Friday”. Placing the majority of our effort for the day in a single conditioning piece, starting to train our bodies and minds to prepare for full effort to a single piece on Friday’s. It will be common that Friday’s will have less volume than other days, and that is for a reason – we want to focus purely on a single effort.

OPEN & PERFORMANCE – (95/65)

FITNESS – (75/55) Burpees

UPPER/LOWER BODY SCALING FOR __________.

  • DB Thrusters –Hang Squat Cleans – DB OHS to a box/bench
  • Push or Strict Barbell Press – Ski Erg + Hang MC – Ball Slams + Double KB OH walk.

BODY ARMOR

Designed to build strength and resilience, “Body Armor” are not for time or score, but for quality.

  • Not For Time:
  • Accumulate 2:00 in an L-Sit Hold
  • *Break up as you see fit

After :30s, 1:00, 1:30, and 2:00, stop to complete:
8 Unilateral Strict Presses (Video)
10 Barbell Bent Over Rows (Video)

Zachary Hamilton
REST DAY/"One-Two Punch"

**Is a suggested REST DAY**

  • Come in and move, do some mobility, spend some time in the ROMWOD room.
  • Recovery/Mobility is JUST as important as training, nutrition, and sleep!

“ONE – TWO PUNCH”

OPEN-PERFORMANCE - FITNESS

Teams of 2:
AMRAP 20:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs…

  • In this partner workout, teammates will alternate full rounds.
    • Example: Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out.
  • The weights on both the Kettlebell Swings and Wallballs should be something that athletes could complete the round of 24’s unbroken when

Score today is total reps. (see cheat sheet below)

Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallballs (20/14)

UPPER/LOWER BODY SCALING FOR __________.

  • Single Arm Russian KB
  • Step Overs
  • Front Squat w/medball – DB Single Arm Thruster/Push Press (no squat)

RECOVERY

2min on Bike + 2 min or 1min/side x 4 rounds:

  • Lower Back Stretch
  • Piriformis (lax ball)
  • Lat Stretch
  • Quad Stretch
Zachary Hamilton
MARSTON
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.


MARSTON

AMRAP 20:
1 Deadlift
10 Toes to Bar
15 Burpees Over Bar

  • Stimulus today is a heavy, but *not* max effort deadlift.
  • We are looking for a loading that would allow for 5 reps touch and go, if we were to try when fresh.
  • A goal was to scale today is 85% of your 1RM deadlift, if we are not completing as Rx.
  • What is far more important than going “Rx” however is the stimulus behind the workout… to make this a relatively heavy deadlift for you. This is not a common occurrence, to move such a high percentage load in a conditioning piece. Which makes it a valuable training session. As we have learned in recent years, the Open’s “strength test” is found in conditioning pieces, testing not only such heavier weights, but doing so under metabolic challenges.

OPEN – (405/285)

OPEN Masters 35+ - (345/225)*

PERFORMANCE – (315/205)*

FITNESS – (205/175)*

SCALED – 85% of you 1RM Deadlift

UPPER/LOWER BODY SCALING FOR __________.

  • Elevated deadlift, or single arm KB deadlift.
  • Sling Knees to chest – AbMat sit-ups
  • Reg. Burpees or Ball Slams

RECOVERY/MIDLINE RECOVERY

5 Supersets, Not For Time:
20 Banded Good Mornings
15 Glute Bridges (Video HERE)

  • Good amount of work on the posterior chain today. Bringing about increased blood flow to the posterior chain, these controlled intensity (not for time) finisher will bring about a smoother recovery leading into our rest day.
  • Not for time – move station to station with a purpose, but rest as needed between sets. Movement is for quality, not speed.
Zachary Hamilton
DOG SLED #1
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STAMINA SQUAT

Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

  • ·      Working load today is at 63% of our best Front Squat, for *both* movements.

DOG SLED #1

2 Rounds for time:

15 Cals on Assault Bike

50m Sled Push (165ft)

  • 5min time cap

OPEN & PERFORMANCE 280/235

  • (4) 45lb plates MEN
  • (3) 45lb plates WOMEN

FITNESS

  • (3) 45lb plates MEN
  • (2) 45lb plates WOMEN

SCALED

  • Empty Sled

UPPER/LOWER BODY SCALING FOR __________.

  • Empty sled pull

RECOVERY

4 Rounds 200ft each (down and back runway)

  • NOT FOR TIME
  • Any weight.

FARMERS CARRY

DOUBLE KB OVERHEAD WALK

Zachary Hamilton
HIGH HEELS
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HANG SQUAT SNATCH

  • Build to a heavy single.

HIGH HEELS

AMRAP 9:
10 Hang Squat Snatches
30 Double-Unders

  • Threshold pace? What is it? Pace that is as fast as we can move, without ever slowing down.
  • Tactical pause prior to starting DU for smooth and fluid sets.
  • Shoulder intensive combo!

OPEN & PERFORMANCE – (75/55)

FITNESS – HANG POWER SNATCH (75/55)  - 60 Singles

  • Power Snatch for skill work and workout.

SCALED – (65/45) – 60 Singles

UPPER/LOWER BODY SCALING FOR __________.

  • Single Arm-DB Snatch
  • Muscle Snatch from the rack
  • Assault Bike for no jumpers!

POST CLASS WORK: On the Minute x 9:
“X” Thrusters (95/65)
“X” CTB Pull-Ups
“X” Barbell-Facing Burpees

Level 1 – 5 Repetitions
Level 2 – 4 Repetitions
Level 3 – 3 Repetitions

Stimulus wise, we are looking for each and every round to be unbroken on the Thrusters without question. We want a load that is challenging metabolically, but not to the point where we need to break it up due to lungs, or legs (conditioning, or strength).
 

Zachary Hamilton
BUDDY-BUDDY
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Buddy-Buddy
Teams of 3:

AMRAP 20:

50 Strict Pull-Ups

75 Bench Press

100/70 Calorie Bike

OPEN & PERFORMANCE (135/95)
FITNESS (95/65)

Scaled Options Ring Rows – DB Bench Press

·      Due to rig space work together for space.

·      No kipping, Bar Rows only if space allows.

MIDLINE/RECOVERY

Not for Time:
15 Strict Toes to Bar
30 Kipping Toes to Bar
45 AbMat Sit-Ups

·      Not for time, but for quality. On the strict toes to bar, we are looking to hinge at the hip as much as we can. What we don’t want to strive for here, is an overly active lat drive that essentially will start to turn our torso significantly away from the bar.
As a modification, click the video (HERE).

Zachary Hamilton
CURVE BALL
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OPEN & PERFORMANCE

Curve Ball
For Time: 
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (30/20)

80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (30/20)

60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (30/20)

40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (30/20)

20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (30/20)

FITNESS
200-160-120-80-40 Single Unders 

Scaled Options: Seated Ball Slams or Ski-Erg for jumping – DB Cleans

RECOVERY: 1,000m Cool Down Row

MASH/ROMWOD

Zachary Hamilton
POWER WHEELS
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3-Position Power Snatch

·      Build to a Heavy Complex:

  • o  High Hang/”Pockets”
  • o  One inch above the knee.
  • o  Floor. 

Power Wheels
AMRAP 3:
12/9 Calorie Bike
12 Power Snatches Rest 3:00
AMRAP 3:
12/9 Calorie Bike
8 Power Snatches
Rest 3:00
AMRAP 3:
12/9 Calorie Bike
4 Power Snatches

 OPEN & PERFORMANCE (95/65) (115/80) (135/95)

FITNESS (65/45) (75/55) (95/65)

Scaled Options: Reduce Reps/Weight – Muscle Snatch/DB Snatch

RECOVERY: Crossover Symmetry/Bullet Proof Shoulders

-OR-

2 Rounds: 10 Plate Raises + 20 Band Pull-Aparts

 

Zachary Hamilton
STAMINA TUESDAY!

STAMINA SQUAT

Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

·      Working load today is at 60% of our best Front Squat, for *both* movements.

·      This first week is meant to be on the lighter side. This will grow in both percentage, and repetition scheme throughout the next two months.

·      Set the baseline today.

BURPEE BOX JUMP OVERS

AMRAP 2:30: Burpee Box Jump Overs
 – Rest 1:00 – 
AMRAP 1:30: Burpee Box Jump Overs
 – Rest 1:00 –  
AMRAP :30: Burpee Box Jump Overs

·      Rx Box is 24″/20″, and these are open-standards (box facing).

·      Step-Overs would not be considered Rx.

RECOVERY: 50/60 Row/Bike

·      Every 10/12 Cals Alternate with mobility/stretching as below.

o   Lower Body 1min/Side – Upper Body 1min/Side

Zachary Hamilton
DIRTY 30
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Dirty 30
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

 

OPEN As written
PERFORMANCE Pull-Ups
FITNESS Pull-Ups – 95/65 – 30 Singles

Scaled Options: Knees to chest – Russian KB Swings – Lighter weight
 

A variation of the popular CrossFit benchmark “Filthy 50”, the “Dirty 30” incorporates scaled up movements and heavier loads.

To find out best time today, we want to look at this workout as a whole. A pitfall would be to become tunnel visioned on the movement in front of us, and push the pace aggressively in hopes to go unbroken (or very large sets).

Instead of striving for unbroken sets, strive to keep all breaks to 10 seconds or less. If we know as an athlete that each break cannot exceed 10 seconds – to include transitions between movements – we naturally would not aim for large sets that cause large fatigue.

MIDLINE/ROCOVERY

On the Minute x 10
Odd Minutes – :35s AbMat Sit-Ups
Even Minutes – :35s Glute Bridges (Video)

Zachary Hamilton
ANY MINUTE
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HANG POWER SNATCH

7 Sets of 2
Hang Power Snatch

Building to complete 3 sets of 2 @ 70%.
Rest as needed between sets.
The aim here is to take the snatch practice from the previous section and apply it here.

1. Aggressive lockout of the arms overhead (punch out).
2. Positioning in external rotation in a sound power receiving position.

Set #1 – 50% of 1RM Snatch

Set #2 – 55% of 1RM Snatch

Set #3 – 60% of 1RM Snatch

Set #4 – 65% of 1RM Snatch

Set #5 – 70% of 1RM Snatch

Set #6 – 70% of 1RM Snatch

Set #7 – 70% of 1RM Snatch

Any Minute

Teams of 3:
On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (95/65)
Station 3 – Max Calorie Bike
Station 4 – Rest

Each athlete will cycle through the 6 rounds, or 24 stations of the workout.

Teammate 2 starts 1 minute behind. Teammate 3 starts 2 minutes behind. Score is team total on the bike. On the first two movements, athletes will rest the remainder of the minute after the work is completed before beginning the next station. 1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. Weight on the barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights. If unable to bike, complete max calorie row. No need to reset monitor.

 

Zachary Hamilton
Smooth Criminal
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Deadlift

·      Heavy Set of 3

Smooth Criminal

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

OPEN & PERFORMANCE – 245/165
FITNESS – 165/115

 UPPER BODY SCALING (one-arm) – Singles/DU as tolerated – One-Arm DB Thruster – KB Deadlift (one-arm)

LOWER BODY SCALING (leg/knees/foot) – Ski Erg – Push Press – Elevated Deadlift/Romanian (as tolerated)

RECOVERY

3 Rounds of: 20 Hollow Rock + 20 Superman’s + 5 Leg Swings/side

·      Lying on the floor, one leg at a time, trying to keep lower back on the floor

MOBILITY/ROMWOD – Glutes/Lower Back

Zachary Hamilton
TURKISH MEATBALLS
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Back Squat 5RM

·      Build to a heavy 5 rep max for the day.

·      NO FAILURES!

Turkish Meatballs

5 Rounds of:

40sec work: MAX Calories Bike

20sec REST

40sec work: Max Effort Turkish Get-Ups (Build In Weight) You will log weight in TRIIB!

20sec REST

Use whatever you are more comfortable with! (DB, KB, or plate)

This is a SLOW, CONTROLLED movement!!

When logging today please use Rx or Scaled, scaled would be if not using the bike, or substituting a Turkish get-up. 

Log 2 Scores: Max Cals on the Bike and Max Turkish Get-Ups

Talk to us about injuries or substitutions, both of these movements are modified easily.

RECOVERY

3 Rounds of: 10 Plate Raises + Farmers carry (any weight) 1 length of turf

Zachary Hamilton
CLEAN SHAVE
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3-POSITION CLEAN
One hang squat clean from mid-thigh
One hang squat clean from knee-level
One squat clean (from floor)

·      Build to a heavy complex for the day!

·      Building to approximately ~70% of your squat clean is a good goal too!

CLEAN SHAVE

3 Rounds:
15 Chest to Bar Pull-Ups
12 Barbell-Facing Burpees
9 Squat Cleans

·      15min time cap!

OPEN – (135/95)

PERFORMANCE – (135/95) Pull-Ups – Lateral Barbell Burpees

FITNESS – (115/75) Pull-Ups – Lateral Barbell Burpees

MIDLINE/RECOVERY 

3 “Giant Sets”:
30 Glute Bridges (Video)
30 AbMat Sit-Ups
30 Banded Good Mornings (Video)

·      In the giant set, we are not moving for time, but moving with purpose.

·      Treat this as a “90 repetition” set, resting as needed between.

Zachary Hamilton
FIRST DEGREE
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OPEN – PERFORMANCE – FITNESS
3 Rounds:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24/20) 
30 Push Presses (75/55)
30/21 Calorie Row

·      25min time cap

SCALING: Talk with a coach, there are a bunch of different ways to approach this! Don’t hesitate to ASK us, we like helping you have the best workout possible!!

RECOVERY

5 Rounds NOT FOR TIME: 200m Row + 5 Inch worms + downward dog

Zachary Hamilton
CLOSED

HAPPY NEW YEAR!

 

HOLIDAY HOURS:

JAN 1 – CLOSED

JAN 2 – REGULAR HOURS (all classes)

HOME WORKOUT – (Courtesy of Michele Netzler)

12 Rounds of:

12 Air Squats

12 Push Ups

12 Lunges (alternating 6/leg)

12 Sit-Ups

 

 

Zachary Hamilton
TAKE OFF
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TAKE OFF (TEAM VERSION)

Teams of 3:
100 Calorie Row
100 DB Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 DB Snatches (50/35)
100 Calorie Row

·      One partner works, while the other two rests.
On the DB Snatches, alternate hands each repetition.
Post completion time to the tracker below.

TAKE OFF (INDIVIDUAL VERSION)

For Time:
70 Calorie Row
60 Dumbbell Snatches (50/35)
45 Barbell-Facing Burpees
30 Thrusters (115/80)

UPPER BODY SCALING – Bike – Up/Down – DB Thrusters

LOWER BODY SCALING – Bike(Arms) – Muscle Snatch –Ball Slams or Ski Erg – Push Press

BODY ARMOR

3 Giant Sets, resting 2:00 between:
20 Barbell Reverse Lunges (Video)
25 GHD Sit-Ups/AbMat
30 Glute Bridges (Video)

 

·      Athlete’s choice on weight for the reverse lunges, but each set must be unbroken. In a “giant set’, we are looking to move from station to station with minimal rest between. Think of this as a “superset”, which is not for time, but moving with a purpose.

·      Two minute rest between each round.

Zachary Hamilton
BLESS YOU
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3RM HANG POWER CLEAN

·      Build to a heavy set of 3 Hang Power Cleans today.

·      GOOD FOOTWORK!

 BLESS YOU

27-21-15-9
Hang Power Cleans 115/75
Handstand Push Ups

·      12min time cap

OPEN – As written

PERFORMANCE – 95/65

FITNESS – 75/55, DB Strict Press 50/35 or Barbell Strict Press 45/35

 

UPPER BODY SCALING – DB Clean – DB Press

LOWER BODY SCALING – Muscle Clean – Push Up

·      Split up the cleans and HSPU before failure.

·      DON’T get greedy for larger sets on both movements when small manageable sets will be faster as long as you aren’t resting too long between sets.

·      Weight should be light and something you are very confident going unbroken with in round 1 if you were fresh.

RECOVERY

3 Round of: Double Overhead KB Walk (2 trips, down and back)

20 Sit-Ups

Zachary Hamilton