WORKOUT

4 SETS

AGAINST A 3:00 CLOCK

200m Run

50 Double Unders

In remainder of time...

Max Thrusters (95/65) (75/55)

-Rest 1:30 between sets-

WORKOUT

4 ROUNDS FOR TIME

25/20 Calorie Bike

25 Kettlebell Swing (53/35) (35/26)

25 Sit-ups

EXTENDED WARM-UP

3 SETS

5 Push Press

5 Deadlifts

5 Box Jumps

*Set 1 - Warm-up weight/ low box

Set 2 - Workout weight/ workout height box

Set 3 - Heavier than workout weight/ higher box

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WORKOUT

OPEN 13.2

AMRAP x 10 MINUTES

5 Shoulder to OH (115/75) (95/65)

10 Deadlifts

15 Box Jumps (24"/20")

CONDITIONING

6 Sets

10/8 Cal Row

8 Burpees

6 KB Swings (70/53)

CROSSFIT EAST RIVER – WOD

WEIGHTLIFTING

1: OVERHEAD SQUAT (5 X 3 )

METCON

2: METCON (AMRAP – ROUNDS AND REPS)

AMRAP x 12 MINUTES

10/10 Alt. Lunges

10 OH Squats (95/65) (75/55)

10 Toes to Bar

*Lunges are no load, step-forward

CROSSFIT EAST RIVER – WOD

METCON

1: METCON (AMRAP – ROUNDS AND REPS)

AMRAP 30 with a partner

5 Rope Climbs

20 Deadlifts 225/155

40 T2B

60 Box Jump Over Burpees 24/20

FINISHER

2 ROUNDS

20 Tuck-ups

:30 Hollow Hold

20 Ab Mat Sit-ups

:30 Plank

METCON

2: METCON (TIME)

4 Rounds for Time:

30 Alternating Lunges

25 Push-ups

15 Knees to elbows
2: METCON (TIME)

For Time:

30 Thrusters (75/55)

30 Burpees over the bar

30 Push Presses

30 Wall Balls (20/14)

30 Deadlifts

30 Calories on bike for time!

1: METCON (AMRAP – ROUNDS AND REPS)

AMRAP x 2 MINUTES

30 Double Unders

10 KBS (53/32)

-Rest 1:00-

*Repeat four more times. Total is five rounds

WEIGHTLIFTING

2: BACK SQUAT (6-6-6-6)

OCTOBER 11, 2018 – FITNESS

FITNESS

A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Strict Toes to Bar x 6-10 reps @ 2110
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Stationary Dips
9 Push-Ups
12 Jumping Lunges

OCTOBER 11, 2018 – PERFORMANCE

PERFORMANCE

A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1

If you achieve 5 successful reps, increase the load in the next set.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Ba

OCTOBER 12, 2018 – PERFORMANCE

PERFORMANCE

A.
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)

B.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

C.
Every minute on the minute, for 12 minutes (4 sets) of:
Minute 1 – V-Up x 30 seconds
Minute 2 – Hollow Rock Hold x 30 seconds
Minute 3 – Russian Twists x 30 seconds

OCTOBER 13, 2018 – PERFORMANCE

PERFORMANCE

“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout.
The partner who hands the bar off must immediately run 400 meters before he or she may receive the
weight back from his or her partner.

OCTOBER 13, 2018 – FITNESS

FITNESS

Teams of two must complete 100 repetitions of the following complex:

3 Kettlebell Swings
2 Goblet Squats
1 Kettlebell Push Press (Left Arm)
1 Kettlebell Push Press (Right Arm)

The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the
kettlebell must immediately run 400 meters before he or she may receive it back from his or her
partner.

OCTOBER 16, 2018 – FITNESS

FITNESS

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3020
Rest 60 seconds
Pallof Side Step x 5 reps each side
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
12 Kettlebell Swings
6 Burpees

OCTOBER 17, 2018 – COMPETITION

COMPETITION

A.
Every 90 seconds, for 18 Minutes (4 sets) of:
Station 1 = 5-10 Second Overhead Hold + 25 Foot Overhead Carry
(use a Bamboo Bar or Kettlebells for the Overhead Carry)
Station 2 = Max Unbroken Reps of Strict Pull-Ups
Station 3 = 15-30 Second L-Sit Hold

B.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2 reps @ 80-85% of 1-RM

C.
Four sets of:
EZ-Bar Biceps Curls x 6-8 reps
Rest 30 seconds
EZ-Bar Triceps Extension x 6-8 reps
Rest 60 seconds

D.
One set of:
Banded Triceps Extensions x 100 reps

OCTOBER 17, 2018 – PERFORMANCE

PERFORMANCE

A.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%

B.
Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Seconds of Assault Bike (for calories)
60 Double-Unders
400 Meter Run

OCTOBER 19, 2018 – PERFORMANCE

PERFORMANCE

For time:
50 Kettlebell Swings (24/16 kg)
40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs)
30 Burpees
20 Dumbbell or Kettlebell Thrusters (24/16 kg)
10 Weighted Strict Pull-Ups
20 Dumbbell or Kettlebell Thrusters
30 Burpees
40 Walking Lunges with Farmer’s Carry
50 Kettlebell Swings

OCTOBER 20, 2018 – PERFORMANCE AND FITNESS

FITNESS, PERFORMANCE

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
400 Meter Run (Together)

OCTOBER 23, 2018 – PERFORMANCE

PERFORMANCE

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%

B.
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24″/20″)
60-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

Strength:

Back Squat
Warm-up 5xBar, 1-2 acclimation sets, then:
3×5 ascending or across

Conditioning:

AMRAP 12min
15 Kettlebell Swings, 53#/35#
30 Ab-Mat Sit-ups
45 Air Squats

STRENGTH

EMOM x 15 MINUTES
Minute 1 - 5/5 Dual KB Front Rack Step-ups
Minute 2 - :40 Bodyweight Wall Sit
Minute 3 - Rest
GYMNASTICS
3 Sets
12 Push-ups
-Rest :60-
7 HSPU
-Rest :60
5 sHSPU

-Rest 2:00 Between Sets-

CONDITIONING

6 Sets
10/8 Cal Row
8 Burpees
6 KB Swings (70/53)
-Rest :60-

FINISHER
FOR TIME
40 Strict Hanging Knee Raises
80 AbMat Sit-ups
Accumulate 2:00 Plank

Strength

Overhead Squat
3-3-3-3; 50-60% of 1RM; rest 2:00 between sets

Front Squat
3-3-3; 50-60% of 1RM; rest 2:00 between sets

*Floor + Below the knee + Above the knee

GYMNASTICS

Strict Pull-ups
3x5-10 U/B Sets; Rest :60-2:00 Between Sets

Strength:

Overhead Squats
Take 5-7sets to build to a heavy set of 3reps
Conditioning:

“Ground Breaking”
50/35 Cal Row
35 Lateral Barbell Burpees
50 Overhead Squats, 75#/55#

OCTOBER 24, 2018 – COMPETITION

COMPETITION

A.
Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press

and then…

Take exactly 10 minutes to build to today’s heavy Push Press

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
Rest 2-3 minutes between sets.

Followed by…

Three sets of:

Pause Deadlifts x 8 reps @ 60%
Rest 2-3 minutes between sets.

Pause for 2-3 seconds at the knee, then continue to pull to lockout.

D.
Every minute, on the minute, for 6 minutes:
10 Thrusters (95/65 lbs)
10 Toes-to-Bar

OCTOBER 25, 2018 – PERFORMANCE

PERFORMANCE

A.
Five sets for max reps of:
45 seconds of L-Seated Dumbbell Presses
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses (55/35 lb DB)
10 Right-Arm Dumbbell Push Presses (55/35 lb DB)
15 Dumbbell Goblet Squats (55/35 lb DB)
20 V-Ups

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Intermediate Option
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Beginner Option
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees

Saturday 181027

Complete as many rounds as possible in 12 minutes of:

7 box jumps
14 kettlebell swings

Beginner Option
Complete as many rounds as possible in 12 minutes of:
7 box step-ups
14 kettlebell swings

SUNDAY 10/28/18

AMRAP x 20 MINUTES

500m Row
20 DB Push Press (50/35) (35/20)
15/12 Calorie Bike

MONDAY 10/29/18

WORKOUT
5 ROUNDS FOR TIME
15 Russian Swings (70/53)|(53/35)
15 T2B

-Rest 2:00-

5 ROUNDS FOR TIME

15 Burpees
15 Ab Mat Sit-ups

FINISHER
3 SETS
Max Set Tempo Push-ups (1111)
Superset w/
Max Banded Tricep Extensions*
-Rest 1:30-

*Attach light band to the rig and go for max set

OPEN GYM BONUS

STRENGTH
Split Jerk
3-3-3-3-3

-Rest 2:00 Between Sets-

CONDITIONING
5 SETS
10/8 Cal Bike
200m Run
12 Thrusters (95/65)
-Rest 1:00-

OCTOBER 29, 2018 – COMPETITION

COMPETITION

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80%
Strict Handstand Push-Ups x 6-8 reps

*Use the same HSPU set-up you used last week, or progress it a little to make it harder.

B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean @ 80-85%
Rest as needed
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 4-6 reps @ 85%

D.
Every 12 minutes, for 24 minutes (2 sets) for times:
20 Burpees to 6″ Touch
30 Toes-to-Bar
40 Push-Ups
50 Wall Ball Shots (30/20 lbs)
60 Double Unders (Heavy Rope if you have it)

Monday 10/29

A.
Take 20 minutes to build to today’s heavy Push Press

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups Or L-Seated Dumbbell Presses
8 Strict Pull-Ups
12 Alternating Pistols Or 12 Lateral Box Step-Ups

Tuesday 10/30
Strength
E3MOM: Tempo Back Squat (33X0), 5×5, building

Conditioning
4 rounds for time:
12 Toes to Bar
24 Air Squats
36 Double Unders

Conditioning
Complete 5 rounds for time:
4 Front Squats (135/95)*
7 Shoulder to Overhead*
10 Chest to Bar Pull Ups*

MONDAY 11/5/18

FOR TIME

21-15-9
Deadlift (135/95)|(95/65)
Shoulder to OH
-Rest 3:00-
15-12-9
Deadlift (155/105)|(115/75)
Shoulder to OH
-Rest 3:00-
12-9-6
Deadlift (185/125)|(135/95)
Shoulder to OH

OPEN GYM BONUS

CONDITIONING

3 SETS (85%)
AMRAP x 7:00
200m Run
30 Double Unders
9 Thrusters (95/65)
-Rest 3:00-