Programming for August 22nd through August 28, 2016

Friday Night Lights is this Friday at 6pm. Please remember that the evening classes are canceled. Everyone is welcome to come workout, hang out, have fun, eat pizza and have a few drinks. The workouts will be posted soon. Please sign up at the front desk of the gym so we have a head count. 


Monday August 22, 2016




Run 200m
10m Samson Lunge
10m High Knees
10m Butt Kicks
10m Forward Crab Walk
10 Lateral Box Step Ups (5 each)




TEST: Front Rack Box Step Ups

With 40% of your 1RM Back Squat, complete as many box step ups in 1 minute as possible with one leg.  Recover and repeat with the other leg.

-If your reps are equal, you will be in the squat group for this cycle.

-If your reps are not equal, divide the smaller number by the larger number.  If this gives you .8 or smaller, you will be in the step up group for this cycle. 

-If you cannot step up with this weight, you will also be in the step up group.


***This does not mean you will never squat again or that you can’t squat in WODS, during Olympic Lifts or as accessory/additional work.  It just means we want to focus on evening out your leg strength for the next 8 weeks.  This will help alleviate and prevent issues with the knees, hips, and lower back and will increase your squat numbers. 



Part 1:
6 Rounds with 1 minute rest:
Run 200m
5 Touch and Go Clean & Jerks (135/95)


Recover, then:

Part 2: Max Assault Bike Calories in 10 seconds
-rest 30 seconds-



*Score is total time for Part 1 and both calorie scores separately for Part 2. 





Run 200m
3 Elbow to Instep w/ rotation each
5 Boot Straps
5 Squat Thoracic Rotations each
5 Kossacks each



4 rounds:

8 1 Arm Waiters Squats (each arm)
20 Lateral Band Step Overs
8 Single Leg KB Deadlifts (each leg)



3 Rounds:

400m Run
21 Wall Balls (20/14)
15 Russian KB Swings

9 Burpee Box Jumps (24/20)



Tuesday August 23, 2016




Row 200m
10 PVC Pass Throughs
10 T Push Ups
10 Squat Pass Throughs
10 PVC SOTS Press
10 Jumping Air Squats



Part 1

3 rounds with 2 minutes rest:

20/15 Calorie Row
6 Bar Facing Burpees
8 Power Snatches @45%


-rest 5 minutes-


Part 2

2 rounds with 1 minute rest

40 Wall Balls


Part 3

100 Sit Ups for Time






Straight Leg Row 150m
10 Push Up Shoulder Taps
20 Mountain Climbers
10m Broad Jump/High Jump


Review rowing technique



Row 1000m



EMOM for 18 minutes

A-8 Double KB Shoulder to Overhead (35/26)

B-8 Box Jumps (24/20)

C-Run 200m

D-10 Abmat Sit Ups

E-30 seconds Max Calories Assault Bike

F-30 second Plank Hold



Wednesday August 24, 2016





3 rounds for Quality:

15 1 Arm High Pulls
15 second Straight Arm Side Plank each side
20 Bird Dogs



Ring Muscle Ups
Every 90 seconds for 9 minutes:


Option 1:

Rounds 1-3: 20 second Top of Ring Support Hold+20 second Bottom of Ring Dip Hold
Rounds 4-6: 3 Ring Rows with pause+3 Strict Ring Dips


Option 2:

Rounds 1-3: 10 Ring Swings
Rounds 4-6: Muscle Up Transitions + Negative


Option 3:

Rounds 1-3: 1 Muscle Up+3 Ring Dips+10 second Bottom of Dip Hold
Rounds 4-6: 1-3 Muscle Ups+10 second top of Ring Support Hold



AMRAP in 12 minutes:

Run 400m
4 Muscle Ups
10 Box Jump Overs





5 Inch Worm Push Ups
10 Band Pull Aparts
10 Beat Swings
30 second Handstand Hold



4 rounds:
10 Scapula Push Ups
10 1 Arm High Pulls Each Arm
3 Prone YTWs
15 second 1 Arm Side Plank each side



AMRAP in 10 minutes

5 Pull Ups
10 Push Ups
15 KB Swings (53/35)



Thursday August 25, 2016




A. Superset

1. 3x5 Clean Lift offs
2. 3x3 Clean Pull Unders
*Start empty and increase each round if comfortable.


B. Superset

1. 3x3 Clean Deadlift Negatives
2. 3x1 Hang Power Clean+3 1 ¼ Front Squats
*Increase each set up to 60%.


C. 5x3 Above Knee Squat Cleans
*Work up to 75%



4 rounds for time:
12 Thrusters (95/65)
12 Toes to Bar
40m 1 Arm Farmers Carry (70/53):






Run 200m
10m Samson Lunge
10m High Knees
10m Straight Leg Swings
10m Side Shuffle each way
10m Duck Walk
10m Karioka each way


EMOM for 12 minutes

A-10 Goblet Squats

B-12 Alternating Weighted Step Ups

C-10 Squat Tuck Jumps



500m Row
40 Double Unders (80 singles)
300m Run
20 Lunges
10 Burpees
20 Lunges
300m Run
40 Double Unders (80 singles)
500m Row



Friday August 26, 2016




2 rounds:
10m Bear Crawl
8 T Push Ups
10m Crab Walk
20 second Supinated Hang


EMOM for 16 minutes:

A-6 Strict Chin Ups

B-40m Double KB Overhead Carry

C-6 Strict Dips

D-8 Bent Over Row (each arm)



AMRAP in 10 minutes:

5 Burpee Pull Ups
30m 1 Arm Farmer’s Carry each arm (70/53)

200m Run







Compare to April 28th



1 minute Max Double Unders

If you are still unbroken at one minute, keep going for a max.

50+ UB gets you on the board!
10m Inch Worms
10 Push Up Shoulder Taps
10m Walking Elbow to Instep
10 T-Push Ups
10m Broad Jumps

10 Dynamic Push Ups (clap if possible)




A) 5 rounds:

10 KB swings

10 burpees

25 DU or SU


B) Run: 7 x 200M 1:1 work rest ratio.



Jacked and Tan

A) Bench press: 10 wide grip 10 regular grip 10 narrow grip *go unbroken, only rack to re-grip Superset with: 10 strict banded rows


B) 5 sets of increasing weight: 3 strict press + 3 push press Superset with 10 lateral raises:


You can choose which workouts you want to do.
We will do events 1, 2 and 5.
You will vote if we do event 3 or event 4.

Event 1
3 person team
100 cal row
90 wall balls
80 burpee box overs
70 DL 135/95
60 hang power cleans
50 shoulder to overhead
40 front squats
30 TTB
10 rope climbs

Event 2
Teams of 2
"Double Jackie"
2000m row
100 empty bar thrusters
60 pullups


Event 3 VOTE
Partner "Nasty girls"
4 rounds
50 air squats
10 hang power cleans 135/95
7 muscle ups (scale: dips)

Event 4 VOTE
Teams of 2
8 min amrap- I go you go
3 power snatches 135/95
1 rope climb

Event 5
60m sled push (285/195)
3 bar clean ladder
15/10 cal bike
3 bar clean ladder
60m sled push


Saturday August 27, 2016



500m Row
10m Lunge with Twist
10m Karioka each way
10m Butt Kicks
10m Straight Leg Swings
10m High Knees

10m Side Shuffle each way




Run 1 Mile

Row 2000m

Run 1 mile


Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor:



Sunday August 28, 2016




Row/Run/Bike 2 minutes
5 Inch Worms
10 Beat Swings
10 Jumping Air Squats

20 Toe Touches


“Lift Up Luke/Lift Up Autism”

In teams of 2, complete 6 alternating rounds total (3 each) of:

4 Power Cleans (155/105 lbs)
24 Double Unders
10 Pull-Ups


-rest 5 minutes-



800m run together with band OR 1200m row


8 Rounds of:
8 Push-Ups
8 Pull-Ups

8 Air Squats


 800m run together with band OR 1200m row


Teams who did not do “Jerry” on Saturday should run as the original WOD prescribes.

Rowing teams may break up the row any way.


“Lift Up Luke”

Originally called "Lift Up Luke," also just called "Luke" for the "Lift Up Autism" campaign, the WOD is inspired by CrossFit Icon, Josh Everett's son, Luke Everett, who was diagnosed with autism. A Lift Up Luke event was created to raise awareness of the Autism Tree Foundation to support early diagnosis and treatment of autism, as well as parent education. Lift Up Luke was not for Luke specifically, but for the “Lukes of the world” who struggle to deal with the day-to-day challenges of autism.

Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013.

This "competition for a cause" specifically sought to support turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.


Created by Crossfit Hyannis in Massachusetts to honor and remember 8-year-old Martin Richard, who was killed in the Boston Marathon bombing on Monday April 15, 2013.