Just a couple of bros in blue
Monday 1.21.2018
37 Sections!
1. Back Squat
3 Sets of 5
2. “Doctor’s Orders”
3 Rounds:
50 Air Squats
35 Push-ups
20/15 Calorie Row
3. Midline
4 Rounds of:
20 Pistols
1:00 Plank Hold
Friday 1.19.2018
One day grasshopper...
1. “Guts and Glory”
For Time:
21 – 15 – 9:
Row for Calories
Thrusters (95/65)
15 – 12 – 9:
Assault Bike for Calories
Hang Squat Cleans (95/65)
12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)
2. Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
Rest as needed between
3. Strict Handstand Push-ups
AMRAP 7:
20 Double-Unders, 1 Strict Handstand Push-ups
20 Double-Unders, 2 Strict Handstand Push-ups
20 Double-Unders, 3 Strict Handstand Push-ups
...
Thursday 1.18.2018
CFE ladies belong behind bars :)
1. “One-Two Punch”
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
…..
Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallballs (20/14)
*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
2. ROMWOD
Wednesday 1.17.2018
Making it count on the big stage!
1. Deadlift
Build to a set of 3
2. "Marston"
AMRAP 20
10 T2B
15 Bar Facing Burpees
3. Barbell Cycling
5 Rounds
:25 Clean and Jerks (135/95)
:35 Rest
Tuesday 1.16.2018
Wodapalooza Podium for Andy!! So proud of this guy!!
1. “Tri Sprint Intervals”
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
15/9 Calorie Bike
AMRAP 10 Meter Shuttles
rest 4 minutes
2. Gymnastic Conditioning
5 Rounds
1:30 Light Row
:30 Strict HSPU
Monday 1.15.2018
1. Hang Squat Snatch
Heavy Single
2. “High Heels”
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders
3. Back Squats
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%
Friday 1.12.2018
Swole and Flexy
1. “Buddy-Buddy"
Teams of 3:
AMRAP 20:
50 Strict Pull-Ups
75 Bench Press (135/95)
100/70 Calorie Schwinn Bike
2. Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%
3. On the Minute x 12 (3 Rounds)
Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest
Thursday 1.11.2018
Troll hair, don't care
1. “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)
2. ROMWOD
Wednesday 1.10.2018
Come in for the fitness, stay for the friendships
1. 3-Position Power Snatch
Build to a Heavy Complex
2. “Power Wheels”
AMRAP 3:
12/9 Calorie Assault Bike
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
12/9 Calorie Assault Bike
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
12/9 Calorie Assault Bike
4 Power Snatches (135/95)
3. Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
:30 Seconds Max Reps Strict Handstand Push-ups
Tuesday 1.9.2018
1. "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 Wallballs (20/14)
30 Burpees
30 Double Unders
2. Back Squat
5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%
Rest as needed between
3. Midline Conditioning
8:00 Ski Erg*
*On the 2:00, 4:00, 6:00 – 10 GHD /20 AbMat Sit-Ups
Monday 1.8.2018
When your gym friends just plain make fun of you...
1. Barbell Conditioning
EMOM 5
5 Touch and Go Power Clean and Jerk
2. "Wiped Clean"
5 Rounds on the 4:00
30 Air Squats
20/15 Cal Row
7 Clean And Jerks (115/80)
3. Barbell Reverse Lunge
2x20 Steps (10 each leg)
Friday 1.5.2018
How did you use your snow day?!
1. Deadlift
Heavy Set of 3
2. “Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
3. Midline
3 Sets:
20 Pistols
1:00 Plank Hold (Optional Weighted)
Thursday 1.4.2018
Strong women lift each other up
*** Snow Day***
CrossFit Earned will be closed for ALL Classes, here is a workout to be performed at home today:
1. "Home Free"
AMRAP 15
5 Hand Release Push Ups
10 Reverse Lunge Steps
15 Sit Ups
2. Snowed-In Photo Contest
Post your best CrossFit Themed Photo and tag CrossFit Earned!!
Wednesday 1.3.2018
<3
1. 3-Position Squat Clean
Build to a Heavy Complex
2.“Clean Shave”
3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)
3. Gymnastic Conditioning
Handstand Pushups
2 Rounds:
AMRAP 1:00 – Strict Dead-stop Handstand Push-ups*
Rest 1:00
AMRAP 1:00 – Strict Handstand Push-ups
Rest 2:00 between rounds
*Dead-stop Handstand Push-ups: Complete stop on ground in tripod position.
Tuesday 1.2.2018
Celebrating good times had and great times to come!
1. “First Degree”
27-21-15-9
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Calorie Row
2. Power Snatch
3-Position Power (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%
3.Midline
4 Sets, Not For Time:
10 Strict Toes to Bar
15 Good Mornings
Friday 12.29.2017
Line 'em up!
1. "Hell on Wheels"
AMRAP 15
24/16 Cal AB
15 T2B
2. Back Squat
5 Rep Max
3. Interval Work
3 Rounds
AMRAP 15
7 SDHP (115/75)
11/7 Cal Ski
Rest 2:00
Thursday 12.28.2017
This is what it's all about <3
1. "Make-Ups and GOATs"
Choose 1 of the following options
OPTION 1:
20 min EMOM
Min 1: GOAT 1
Min 2: GOAT 2
Option 2:
Interval Work (Tuesday)
4 Rounds
2:00 Ski
1:00 Left Arm DB Snatch (50/35)
1:00 Right Arm DB Snatch (50/35)
2:00 Rest
Option 3:
Gymnastic intervals (Wednesday)
6 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
Rest 2:00
5 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
Rest 2:00
4 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
2. ROMWOD
Wednesday 12.27.2018
Dynamic Duo
1. "Cleaning House"
5 Rounds
80' DB Front Rack Lunge (50/35)
5 Power Cleans (155/105)
2. Misfit Snatch Complex
Every :90 for 9 min (4 rounds)
2 Complex @ 70% OR build through each set
3. Interval Work
6 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
Rest 2:00
5 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
Rest 2:00
4 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
Tuesday 12.26.2017
What's your favorite holiday tradition?