Happy First Week of March!

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MONDAY, 3/1/21

WOD #1:

“Tempo Front Squat 3111” (3 sec descent, 1 sec at bottom, 1 sec up, and 1 sec at the top before starting next rep)

5-5-5-5-5

WOD #2:

3 rounds for quality, 0:30 work / 0:30 rest:

• Pistols or Box Side Step-Downs

• Single Arm Bent Over Rows, Left

• Side Plank, Right

• Single Arm Bent Over Rows, Right

• Side Plank, Left

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TUESDAY, 3/2/21

WOD #1:

4 rounds for time of:

• 60 Double Unders

• 20 Single Dumbbell Straight Leg Sit-ups, 35/25 lbs

• 15 Devil Press, 35/25 lbs

WOD #2:

3 sets, for quality

• 10 Double Dumbbell Strict Press (pick load)

• 20 Handstand Shoulder Taps (10/arm)

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WEDNESDAY, 3/3/21

WOD #1:

• From 0:00-5:00, every minute on the minute: 3 Thrusters

• From 6:00-10:00, every minute on the minute: 2 Thrusters

• From 10:00-15:00, every minute on the minute: 1 Thruster

WOD #2:

21-15-9 reps, for time of:

• Thruster, 95/65 lbs

• Russian Kettlebell Swing, 70/53 lbs

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THURSDAY, 3/4/21

WOD #1:

3 rounds for quality:

• 10 Ring Rows

• 10 Plank Shoulder Taps

• 10 Scap Pull-ups

WOD #2: Every 6 minutes for 5 rounds: 0:00, 6:00, 12:00, 18:00, 24:00

5 intervals, each interval for time, of:

• 20 Push-ups

• 20 Walking Lunges

• 20/15 Row/Bike Calories

Modified Team “Cameron”

For those who are relatively new to the community, we often employ workouts that are named after servicepeople who’ve given their lives to preserve our freedoms. This week, we honor U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR. In training at the Aviation Training Center in Mobile, AL on February 28, 2012, Cameron died when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

We have modified the original workout slightly and added the partner component since that’s what we do on Saturdays. Enjoy!

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With a partner, 25 minute AMRAP (split the work however):

• 50 Walking Lunges

• 25 Toes to KB

• 50 American Kettlebell Swings, 53/35 lbs

• 25 Plate Burpees, 45/35 lbs

• 50 Box Jumps, 24/20 in

• 25 Box Dips

• 50 Double Unders

• 25 KB Goblet Squats, 53/35 lbs

• 50 Sit-ups

One of the reasons our training is so appealing is that it’s never boring. Sure, some workouts might appeal to you more than others but constantly varying the movements means you can usually find something interesting within the week’s programming. Check out below to see what we mean!

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MONDAY, 2/22/21

WOD #1:

3 heavy sets of:

• 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat + 1 Squat Snatch

• Farmers' Carry, 50 m

WOD #2:

18-15-12-9 reps, for time of:

• Overhead Squat, 95/65 lbs

• Hang Power Snatches, 95/65 lbs

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TUESDAY, 2/23/21

WOD #1:

Every minute on the minute for 3 rounds:

• Standing Plate Rainbow

• Candlestick Conditioning or Hollow Rocks

• Double Unders

• Pistols

• Rest

WOD #2:

Death By Shuttle Sprint or Calorie Bike/Row

With a continuously running clock perform:

• Shuttle Sprint 10 m in the first minute

• Shuttle Sprint 10 m + 10 m in the second minute

• Shuttle Sprint 10 m + 20 m in the third minute...

  Continuing this for as long as you are able

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WEDNESDAY, 2/24/21

WOD #1:

Every 5 minutes for 5 rounds:

• 6 Power Cleans, 135/95 lbs

• 6 Shoulder-to-Overheads, 135/95 lbs

• 18 Bar Facing Burpees

WOD #2:

3 rounds for quality:

• 3 Wall Walks

• 5 Single Leg Deadlifts per side

• 7 Weighted Glute Bridges

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THURSDAY, 2/25/21

WOD #1:

3 rounds, for quality:

• 12 KB Goblet Squats

• 6 KB High Pulls

• 12 Overhead Plate Sit-ups

WOD #2:

At 0:00, 3 Rounds for Time

• 30 Wall Balls 20/14 lbs

• 15 Sumo Deadlift High Pulls 75/55 lbs

At 12:00, 9-15-21 reps of:

• Hand Release Push-ups

• V-ups

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FRIDAY, 2/25/21

WOD #1: Rowling, 10 frames to 100m

WOD #2: Deadlift 1-1-1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD #3: L-Sit or Hollow Hold

Accumulate 2 mins

Saturday’s sweaty sesh is in honor of US Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

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WOD #1:

Barbell Complex:
Deadlift + Hang Power Clean Below the Knee + Hang Power Clean + 2 Jerks

In 10 minutes, build to a weight at or heavier than you plan to use for DT

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WOD #2:

Partner “DT”

In teams of 2, for time (work split anyhow):

10 Rounds:

• 12 Deadlifts, 155/105 lbs.

• 9 Hang Power Cleans, 155/105 lbs.

• 6 Push Jerks, 155/105 lbs.

Sure, the plants need rain but we need to work out! Here’s hoping this week only brings us rain between the hours of 8pm and 4am.

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TUESDAY, 2/16/21

Rowing Intervals:

Every minute for 5 rounds:

Row 10 sec, hard

Row 50 sec, easy

- then -

Every 5 minutes for 3 rounds:

Row 500m

Plank Hold, 1 min

- then -

For Time:

Row 1000m

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WEDNESDAY, 2/17/21

WOD #1:

3 rounds for quality, with 2 dumbbell:

• 5 Bent Over Rows

• Farmers Carry, 50m

• 10 Front Rack Walking Lunges

WOD #2:

Modified “Cindy”

Complete as many rounds as possible in 20 mins of:

• 5 PVC Hollow Rocks

• 10 Push-ups

• 15 Air Squats

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THURSDAY, 2/18/21

WOD #1:

Every minute for 2 rounds: 40 sec work, 20 sec rest:

• Front/Back Line Hops

• DB/KB Front Rack Box Step Downs

• Single Arm Turkish Sit-ups

• Goblet Squat

• Left/Right Line Hops

• Rest

WOD #2:

For time:

• 75 Double Unders or 100 Single Unders

• 50 Box Jumps, 24/20 in

• 25 DB Devil's Press 50/35 lbs

• 50 Weighted Sit-ups

• 25 DB Front Squats

• 75 Double Unders or 100 Single Unders

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FRIDAY, 2/19/21

WOD #1:

Snatch: 5-3-1-3-5-3-1

WOD #2:

“SQT”

3 rounds for time of:

• 10 Ground-to-Overheads, 95/65 lbs

• Shuttle Run, 200 m (4x 50 m)

WOD #3:

Handstand practice

Altered schedule today! 8am, 10:30am, and 12pm.

Today we are honoring Allyson Felix for the contributions she has made off the track as a trail blazer for all women and advocate for mothers in sports.

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MONDAY, 2/15/21

WOD #1:

Sumo Deadlift 3-3-3-3-3

15 mins

WOD #2: Allyson Felix

4 rounds:

• 12 Sumo Deadlifts 135/95 lbs

• 26 Med Ball Bear Hug Squats 20/14 lbs

• 12 Sumo Deadlifts, 135/95 lbs

• 26 Med Ball Bear Hug Step back Lunges, 20/14 lbs

• 400m Run

This Saturday, we honor FBI Special Agent Laura Schwartzenberger, who was killed while executing a search warrant related to a violent crime against children, with a tribute WOD called “Lift Like Laura.”

Agent Schwartzenberger was an avid CrossFitter who regularly attended 5am classes at CF Vice in Coral Springs, FL. She is survived by her husband and two sons. A fundraiser has been set up to help support her family during this devastating time.

“Lift Like Laura”

With a partner, AMRAP 21 Minutes

30 Cal Row

20 Burpees over the rower

10 Power Cleans (155/105 lbs)

Split work however

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Optional bonus WOD:

Rogue Bear Hug Challenge (more info)

FBI Special Agent Laura Schwartzenberger

Continuing on Black History Month, we’re spotlighting Black pioneers who, despite systemic racism and/or sexism, broke barriers and made significant impacts in fitness. This is by no means an exhaustive list — please share your thoughts and additions in the comments.

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John Davis, World and Olympic Weightlifting Champion

Born in 1921, John Davis won his first world championship in 1938 when he was 17, and he would go onto win eight world championships and Olympic gold medals at the London 1948 Olympic Games and the Helsinki 1952 Olympic Games. Davis served nearly four years in the U.S. Army, stationed in the South Pacific. At 5 feet 8, he was shorter than most of the other weightlifters, but he became the first person to clean and jerk more than 400 pounds.

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MONDAY, 2/8/21

WOD #1:

With a dumbbell or kettlebell, 3 rounds for quality:

• 12 Shoulder Press (6/side)

• 6 Alternating Turkish Get-ups

• 12 Overhead Squats (6/side)

Athlete's choice of weight

WOD #2:

5 rounds for time of:

• 7 Dumbbell Squat Snatches, 50/35 lbs

• 21 Burpees

Each burpee terminates with a jump 1 ft above max standing reach.

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Elisabeth Akinwale, Elite Crossfitter/Weightlifter/Gymnast

Elisabeth Akinwale is a mother, Social Worker, educator, trainer, and writer. She has 15 years as a competitive gymnast and five consecutive appearances in the world-wide CrossFit Games (2011-2015), and she competed nationally as an Olympic-style Weightlifter. She is also an advisory board member of Girls Gone Strong, a strength training site that focuses a lot on body positivity.

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TUESDAY, 2/9/21

At 0:00, 10:00, and 20:00 (time cap of 8 mins per interval):

• 55 Double Unders

• 25 Wall Balls, 20/14 lbs

• 15 V-Ups

• 15 Deadlifts, 225/155 lbs

• Row, 500 m

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Kendrick Farris, Olympic Weightlifter

Kendrick Farris is arguably the greatest middleweight clean & jerk athlete in U.S. history, representing the United States in the Olympic Games on three occasions (2008, 2012 and 2016). Farris has also set multiple American Records in the 85kg and 94kg categories. Now retired, Farris gives back to the sport by coaching the next generation and assisting with the Kings of Weightlifting project. Farris is also a vegan, which he started before his son was born in order to be an example for him.

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WEDNESDAY, 2/10/21

WOD #1:

• Squat Clean + Tempo Front Squat (3211) + Front Squat —> 1-1-1-1-1

Tempo: 3 sec descent, 2 sec pause at bottom, 1 sec up, 1 sec at top

WOD #2:

• Clean Pull —> 3-3-3-3

WOD #3:

For time:

• 15 Squat Clean & Jerks, 135/95 lbs

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Cara Heads-Slaughter is a former member of the National and Olympic USA Team who is now coach to several athletes who have competed internationally,

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THURSDAY, 2/11/21

WOD #1:

As many rounds as possible in 30 mins of:

Run 800m

10 Dumbbell Renegade Rows, 50/35 lbs

Renegade Row demo video

WOD #2:

Plank Hold: 3 x 1 minute

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FRIDAY, 2/12/21

WOD #1:

4 rounds for quality of:

Dot Drill 2: 30 secs

10 Box Step-overs with KB (pick load)

WOD #2:

18-15-12-9-6-3 reps, for time of:

Kettlebell Sumo Deadlift High Pull, 70/53 lbs

Russian Kettlebell Swing, 70/53 lbs

Box Jump, 24/20 in

12 min time cap

With a partner, in 25 mins:

Buy-in: 150 Medicine Ball Cleans, 20/14 lbs

Then, in the remaining time, as many rounds as possible of:

80 Calorie Row

60 Dumbbell Snatches, 50/35 lbs

40 Deadlifts, 255/185 lbs

It’s February!

In honor of Black History Month, we’ll be spotlighting Black fitness/sport pioneers on our Facebook and Instagram channels. Check there for more, and feel free to share who inspires you!

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MONDAY, 2/1/21

WOD #1: At 0:00:

For time, 12-14-16-18 reps of:

Deadlift, 185/135 lbs

Toes to Barbell

-- then --

At 15:00

21-15-9 reps, for time of:

Row Calorie

Sumo Deadlift High Pull 95/65 lbs

WOD #2:

Plank Hold 3x45 sec, rest 45 secs in between

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TUESDAY, 2/2/21

WOD #1:

3 rounds for max reps of:

Hang Power Cleans, pick load, 30 secs

Shoulder-to-Overheads, pick load, 30 secs

Rest 2 mins between each round

WOD #2:

For time:

Run, 400 m

15 Clean & Jerks, 135/95 lbs

15 Hollow Rocks

Run, 400 m

12 Clean & Jerks, 135/95 lbs

12 Hollow Rocks

Run, 400 m

9 Clean & Jerks, 135/95 lbs

9 Hollow Rocks

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WEDNESDAY, 2/3/21

WOD #1

3 rounds for quality of:

2 L Turkish Get-ups, pick load

2 R Turkish Get-ups, pick load

Overhead Carry, 100ft

WOD #2:

*Snatch Session*

Warm-up:

3 sets, for quality of:1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat +
1 Squat Snatch

--then--

Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

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THURSDAY, 2/4/21

WOD #1

At 0:00, 8:00, and 16:00, each interval for time:

Dumbbell Front Rack Lunge, 50/35 lbs, 30m (or 30 steps)

25 Sit-ups

20 Box Jumps, 24/20 in

15 Burpee Box Jumps, 24/20 in (face box)

WOD #2:

3 rounds, for quality:

20 Alternating Pistols

Farmers’ Carry, 100m (pick load)

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FRIDAY, 2/5/21

WOD #1:

J.T.-ish, 21-15-9 reps, for time of:

Handstand Push-up

Feet Elevated Box Dip

Hand Release Push-up

WOD #2:

Row 500m Time Trial

This is an all-out effort for time.

AMRAP 25 minutes

In teams of 2, work split however:

30 Calories Row or Bike

30 Hang Power Snatch 115/75 lbs

30 Plate Burpees (25/15 lbs)

Updates for the last week of the first month of 2021:

• Monday evening class is at 5PM.

• In the event of rain this week, coaches will text anyone signed up in MindBody at least one hour before if the class is cancelled or moved to Google Hangout.

• There is a potential for re-opening indoors at 10% capacity soon and we are working on how to do that as soon as possible, stay tuned for more updates

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MONDAY, 1/25/21

WOD #1: Barbell, baby

Power Clean 3-3-3-3

Front Squat 2-2-2-2

Squat Clean 1-1-1-1

WOD #2: 3 Rounds for Quality

Dumbbell Front Rack Walking Lunge, 20 meters (or 25 steps), pick load

L-Sit: Accumulate 45 seconds

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TUESDAY, 1/26/21

WOD #1: 3 Rounds for quality:

Single Arm DB/KB Overhead Carry, 100 ft

Single DB/KB Crossover Deadlift, 6 reps per side

Single DB/KB Upright Row, 6 reps per side

WOD #2: Helen - Grounded, 3 rounds for time:

Run, 400 m

21 Kettlebell Swings, 53/35 lbs

12 Arch Rocks

12 Hollow Rocks

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WEDNESDAY, 1/27/21: TABATA THIS!

Tabata Row Cals or Mountain Climbers

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Bent Over Row

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up

Tabata = 8 intervals of 20 secs of work/10 secs of rest

Score = lowest # of reps in any of the intervals

24 min. timecap

For quality:

Dumbbell Box Step-up: 40 reps (choose load and box height)

Pull-up Bar Hang: Accumulate 2-3 mins

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THURSDAY, 1/28/21

WOD #1: 3 rounds, alternating every 2 mins, for quality:

Jump Rope Practice (singles, doubles, and/or triples)

Dumbbell Butterflies

Strict Press, 5 reps

WOD #2: For time (16’ cap)

100 Single Unders

Plank Hold, 1 min

-- then --

40 Shoulder Taps (or 20m Handstand Walk)

20 Push Press, 115/75 lbs

30 Shoulder Taps (or 15m Handstand Walk)

15 Push Press, 115/75 lbs

20 Shoulder Taps (or 10m Handstand Walk)

10 Push Press, 115/75 lbs

-- then --

100 Single Unders

Plank Hold, 1 min

Optional Extra Credit AKA the “Liz Terry Special”

Each for time:

Row: 2 x 300 m

Rest 2 mins between efforts.

(If at home and no rower? Do 2 x 30 burpees)

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FRIDAY, 1/29/2021

"No Misses" 20.4

For Quality:

• 30 Box Jumps (24/20 in)

• 15 Clean-and-Jerks (105/65)

• 30 Box Jumps (24/20 in)

• 15 Clean-and-Jerks (135/85)

• 30 Box Jumps (24/20 in)

• 10 Clean-and-Jerks (165/105)

• 30 Single-Leg Squats

• 10 Clean-and-Jerks (195/125)

• 30 Single-Leg Squats

• 5 Clean-and-Jerks (225/145)

• 30 Single-Leg Squats

• 5 Clean-and-Jerks (255/175)