What is CrossFit?
CrossFit is the newest and fastest growing program in sport performance training. The CFG CrossFit curriculum focuses on functional fitness that incorporates everyday movements with different load capacities and time requirements.  CrossFit stimulates the body’s metabolic and cardiovascular system to increase heart and overall health.
Our program is designed for scalability and applies equally well to all individuals regardless of age or fitness level. By varying the load and intensity, we start you at a level appropriate to your fitness and experience. With commitment and hard work you will achieve greater general fitness and a high degree of athleticism. We take an old-school approach emphasizing fundamental, functional movements with proper technique. You will learn and get fit with ever-changing workouts that combine bodyweight exercises, weightlifting, and a huge variety of high-intensity drills that combine cardio and strength challenges at the appropriate level for each person. The stimulus provided is always varied and the results are dramatic. The atmosphere is one of support and camaraderie to anyone willing to put in the work.


CrossFit Training Explained
Our idea on training is typically against the norm, which makes our workouts fun and different. Workouts are most often completed within group classes, which we try to cap at a maximum of 20 athletes with an average class size of 10. This provides you with the attention from the trainer that is necessary for your safety and success. You will be challenged both mentally and physically in your workouts but will find a great sense of camaraderie with those you are working with.
We believe in training for life and not one specific thing. Training for life means that we have to be prepared for the unknown and even unknowable. Our workouts involve exercises that mimic everyday movements so that you can become stronger and more efficient in day to day activities.
We want to provide you with reaching your potential, which is typically far more than you ever thought you could achieve. Providing you with an encouraging and friendly environment will help to build the CrossFit community in Stamford and enable more people to reach their goals whatever they may be.

How is CrossFit Glenville different?
Unlike most gyms that offer CrossFit classes we ask that everyone attending class to RSVP in advance via the class schedule found on our home page.  By doing this, all CF coaches will know who will be coming and can then be prepared to scale up for our more experienced members and down for the newbies if need be. We feel it is a dissevice to our community to not be fully prepared when you walk through our doors. You will always receive nothing but the best from our coaching staff. 
Also, included in our CrossFit membership is "Just Result".  

On Ramp

Starting the first Monday of every month, On-Ramp classes meet 3 days a week for a total of 2 weeks.  Classes are about one hour long in duration and athletes must complete at least 5 out of 6 classes in order to "graduate" and transition into the regular, more intense paced "WOD" group classes.  Athletes will learn the fundamental movements of CrossFit and Olympic lifts.  On-Ramp classes consist of small group instruction in order to maximize athlete safety, personal attention, and learning.  Classes are structured similar to the traditional CrossFit program to allow for easy transitioning.  Classes become more intensive and volume of work performed increases with each class.  Our On-Ramp program is INCLUDED in all CFG memberships!

Orientation to CrossFit

Our orientation course is an educational platform that focus on specific movements. The movements each class focuses on will be broken down into pieces so it can be better understood. Whether you are a beginner looking to learn the movements of CrossFit, or a veteran looking to enhance your skills, the orientation classes are for everyone!  The CFG orientation program is designed to be a crucial step in preparing you to enter our ongoing group classes. We are going to be hammering technique—both to ensure your safety—and success at the next level.
•    We will introduce you to technique and mechanics first, then intensity.
•    We will be showing you movements that begin with the relatively non technical and progressively more technical.
•    It’s important that you are here for each of the 10 sessions as these movements build on one another.
•    There will be a workout at the end of each day which will get progressively more challenging as the course progresses.
•    The difficulty of these workouts is ultimately in your hands...the degree that you push yourself will determine how much suffering goes on. The class is called “Orientation to CrossFit” for a specific reason...we want to ramp you up to the level of intensity and output that is inherent in our group classes.
•    Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the orientation program. 
 
COST 10 SESSIONS $1,000 PLUS TAX

ONLY RESULTS

Our "Only Results" classes emphasize metabolic conditioning through the form of high intensity interval training (H.I.I.T). This program will expose you to the basic bodyweight and dumbell movements of CrossFit. The program is designed to introduce you to these movements in a structured and progressive manner. 
Only Results vs. CROSSFIT
There are more similarities than differences between CrossFit and "Only Results", but the main difference is that in "OR", there’s an absence of heavy barbell work and technical movements such as the Olympic Lifts. In that way, "Only Results" is more of a continuous, fast-paced workout, with less breaks, and not a lot of “learned” movements or technical knowledge.
With "Only Results" you will develop your endurance, stamina, strength and speed. All of these will benefit any athlete looking to perform their sport at a higher capacity for a longer period of time.
For this reason, our "Only Results" classes particularly benefit our endurance athletes such as runners, bikers, and triathlon competitors. This class is also recommended to newer or less experienced CrossFit athletes. If you want a highly intense workout designed for any fitness level, but aren’t of the mindset to study the technical movements of CrossFit, then "Only Results" might be the perfect option for you.
Our "Only Results" classes are appropriate for all fitness levels. If you are a seasoned CrossFitter or an endurance athlete, this fast-paced workout will further boost your training. If you’re new to fitness but are looking for a high intensity workout that doesn’t focus on some of the technical movements of CrossFit, then "Only Results" may also be the perfect option for you.
The primary goal of "Only Results" is for you to gain the knowledge and conditioning necessary to attend the regular classes at CFG and to allow for a lighter/conditioning day for the body to recover for those of you coming to 4+ CrossFit classes per week. It is also designed for you to acclimate to the intensity of a CrossFit workout in a safe, gradual way. The difficulty of the workout is, ultimately, in your hands. The degree at which you push yourself will determine your own level of intensity during the workout. Our goal is to build you up to the level of intensity and output that is inherent in CrossFit methodology.

Attention all members! 

All Wods are now posted on Wodify. 

November 30th, 2016
CrossFit
Strength, 20 minutes
Establish a 1 rep max clean

Metcon
15 minute AMRAP
5 Chest to bar pull-ups
10 Front squats (135/95)
5 Toes to bar
50 Double unders

November 29th, 2016
CrossFit
12 rounds of 2 minute AMRAP
1 minute rest after each round


Rounds 1-3
250m row
Max reps burpees


Rounds 4-6
250m row
Max reps box jump overs (24/20)


Rounds 7-9
250m row
Max reps ring dips / push-ups


Rounds 10-12
250m row
Max reps wallballs

November 28th, 2016
CrossFit
“CrossFit Total”
45 minutes to find the following:
1 Rep Max Back Squat
1 Rep Max Strict Press
1 Rep Max Deadlift


General guidelines: 
Don’t be foolish, if you’re dealing with injury, today is not the day to find a 1RM
Don’t be greedy, be ambitious and set realistic goals based on current lifts
Don’t be pig-headed, listen to your body and adjust those goals if needed


After 3-4 warm up sets, the first attempt for each lift would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt.

November 27th, 2016
CrossFit
5 Rounds
400m run
5 Heavy Squat Cleans
5 Chest to Bar Pullups
10 Pushups
15 Air Squats

November 26th, 2016
For time, 30 minute cap
25 Handstand Pushups
50 Cal Assault Bike
20 Handstand Pushups
40 Cal Assault Bike
15 Handstand Pushups
30 Cal Assault Bike
10 Handstand Pushups
20 Cal Assault Bike
5 Handstand Pushups
10 Cal Assault Bike

November 25th, 2016
CrossFit
Strength, 20 min
Front Squats 3-3-3-3-3-3

Metcon
21 minute EMOM
1st minute: 5 Push Jerks
2nd minute: 15 Cal row
3rd minute: 40 Double unders
Scale your Cals and double under reps to allow yourself at least 15-20 seconds of rest each round

November 23rd, 2016
CrossFit
Strength, 20 min
Deadlifts 5-5-5-5-5
45 second plank after each set


Metcon
For time, 20 minute cap
10-9-8-7-6-5-4-3-2-1
Kettlebell snatch (per arm) 53/35
Toes to bar

November 22nd, 2016
CrossFit and Only Results
Partner WOD, 30 minute cap
800m partner run
Partners alternate 10 rounds (5 each) of bear complex
1 Power clean
1 Front squat
1 Push Press
1 Back squat
1 Push Press
600m partner run
Partners alternate 10 rounds (5 each) of bear complex
400m run
Partners alternate 10 rounds (5 each) of bear complex


Find a weight that is heavy and challenging but manageable

November 21st, 2016
CrossFit
Strength, 20 min
6 sets of following complex, building in weight:
1 Push Press
2 Push Jerks
Use Thursday's (11/17) weight as a reference

Metcon
18 minute AMRAP
5 pull-ups
7 Kettlebell swings (80/53)
10 Front squats (95/65)

November 20th, 2016
CrossFit
4 rounds individually for time:
120m Sled Push (heavy)
20 Alternating Pistol Squats
30 Calorie Assault Bike

November 19th, 2016
CrossFit and Only Results
For time, 30 minute cap:
800m run
40 GHD Sit-ups
800m run
40 Bench Press (165/105)
800m run
40 Pull-ups

November 18th, 2016
CrossFit
Strength
Every 2 minutes for 16 minutes, build in weight
2 hang power cleans
1 Power clean

Metcon
Partner Workout - I go, you go
8 Rounds each, 25 minute cap
8 Dumbbell deadlifts
8 Dumbbell cleans
8 Dumbbell front squats

November 17th, 2016
CrossFit
Strength, 25 minutes
8 sets:
2 Push Press
2 Push Jerk


Metcon
15 minute EMOM
5 Pull-ups
5 Toes to bar


ONLY RESULTS
21-18-15-12-9-6-3
Toes to bar
Push Press
Ring rows
10 Cal assault bike after each round

November 16th, 2016
CrossFit
Strength, 20 min
6 sets:
3 Weighted Chin-ups
8 Rear delt flys


Metcon
“Nancy”
For time, 25 minute cap
5 rounds:
400m run
15 Overhead Squats (95/65)

November 15, 2016
CrossFit
Strength, 20 min
Front Squats 5-5-5-5-5
15 second floor L-Sit after each set


Metcon
6 rounds for time, 10 minute cap
5 Hang power cleans (135/95)
10 Bar facing burpees


ONLY RESULTS
30 minute AMRAP
12 calorie row
8 Hang squat clean
12 calorie row
8 Burpee box jump overs

November 14th, 2016
CrossFit
Strength
16 Minute EMOM
Odd: 3-5 Ring Dips (add weight or assistance if needed)
Even: 8 Overhead Plate Situps 


Metcon
2k Row Test, 10 minute cap
Warm up well and then row 2k as fast as possible.  Ladies, can you do this sub 9:00? Guys can you do this in sub 8:00?

November 13th, 2016
CrossFit and Only Results
10 Minute AMRAP
15 Cal Row
10 Kettlebell Swings
1 Rope Climb or 6 Heavy Rope Pullups

3 minute Rest

10 Minute Cap
2 Rounds
400m run
15 Push-ups
30 Double Unders

No Rest 

10 Minute EMOM
10 Cals Assault Bike

November 11th, 2016
CROSSFIT
STRENGTH, 20 minutes
Overhead Squat 3-3-3-3-3


Metcon
20 minutes
10 Rounds:
5 Snatch grip deadlift
5 Snatch high pull
5 Power snatch
5 Overhead squat
1:1 work-rest ratio
Try to use the same weight as last week. If you think you can increase, go for it.

November 10th, 2016
CROSSFIT
Strength, 20 min
Deadlifts 3-3-3-3-3
20 second L-sit after each set


Metcon
Build up to heavy set of 3 Dumbbell snatches and work near this weight for
15 minute EMOM
2 Dumbbell snatches per side
2 Dumbbell overhead squat per side
7-10 V-ups


ONLY RESULTS
4 rounds for time
20 Dumbbell Deadlifts
1 Rope Climb
15 Box jump overs
1 Rope climb
10 Dumbbell Snatches per side
200m run

November 9th, 2016
CROSSFIT
Strength, 20 min
Bench Press 3-3-3-3-3


Metcon
6 Minute AMRAP
15 Kettlebell Swings (70/53)
15 Wallballs (20/14)
15 Double Unders


Rest 3 minutes


6 Minute AMRAP
15 Kettlebell Swings (70/53)
15 Wallballs (20/14)
15 Double Unders

November 8th, 2016
CROSSFIT
Strength, 20 min
Back Squat 3-3-3-3-3

Metcon
5 rounds
:30 seconds thrusters (65/45)
:30 seconds burpees
:30 double unders
2 minutes rest

ONLY RESULTS
30 minute AMRAP
30 Double Under
15 Front Squats
12 Push Press
9 Burpee facing bar

November 7th, 2016
CROSSFIT
Strength, 20 minutes
Build up to 1RM strict press

Metcon
“Christine”
3 rounds for time, 15 minute cap
500m row
12 Bodyweight deadlifts
21 Box jumps (20”)

November 6th, 2016
CROSSFIT
30 Minute AMRAP
400m Run
20 Burpee Chest to Bar Pullups
100 Double Unders

November 5th, 2016
CROSSFIT and ONLY RESULTS
3 cycles of:

6 Minute EMOM
7 Handstand Push-ups
7 Front Squats
Then, for time 5 min cap:
1000m row
1 minute rest

November 4th, 2016
CROSSFIT
STRENGTH, 20 minutes
Overhead Squat 5-5-5-5-5

Metcon
20 minutes
10 Rounds:
2 Snatch grip deadlift
2 Snatch high pull
2 Power snatch
2 Overhead squat
1:1 work-rest ratio
Try to go heavier than last week

November 3rd, 2016
CROSSFIT and ONLY RESULTS
For time, 40 minute cap
50 Box Jumps (24/20)
50 Kettlebell Swings (53/35)
50 Dumbbell Push Press (65/45)
50 Walking Lunges
50 Wallballs (20/14)
50 Burpees
50 Double Unders

November 2nd, 2016
CROSSFIT
Strength, 15 minutes
Weighted Chin-ups 6-6-6-6-6

Metcon
35 minute running clock
8 rounds
400m run
:90 seconds max reps push-ups

November 1st, 2016
CROSSFIT
Strength, 20 minutes
Front Squats 7-7-7-7-7

Metcon
10 Rounds
100m Row
:15 second rest

Accessory
4 sets
:60 Weight Plank
:60 Rest

ONLY RESULTS
5 Rounds for time
500m row
12 Pushups
15 Situps
12 Dumbbell Lunges
15 Dumbbell Thrusters
1:00 Plank Accumulation

October 31st, 2016
CROSSFIT
Strength, 20 min
Dumbbell Press 5-5-5-5-5
Band pull aparts 12-15 reps after each set

Metcon
3 rounds
:60 Back Squats (95/65) 
:60 Push Press (95/65)
:60 V-Ups or Tuck-Ups
:60 Lunges
:60 Pushups
:60 Rest

October 30th, 2016
CROSSFIT
Every minute on the minute for 12 minutes
2 Power cleans
Start around 70% of 1RM Clean and Jerk and build steadily through all 12 minutes

Rest 3 minutes, then…

12 Minute AMRAP
30 Double unders
20 Calorie row
1 Rope climb

October 28th, 2016
CROSSFIT and ONLY RESULTS
“McGhee”
30 minute AMRAP
5 Deadlifts (275/185)
13 Push-ups
9 Box jumps (24/20)

October 28th, 2016
CROSSFIT
Strength, 25 minutes
15 sets of the following complex:
Snatch grip deadlift
Snatch high pull
Power snatch
Overhead squat
Rest 1 minute
Build up during the first five sets, then stay at desired weight for last ten

Accessory
10 Barbell bent over row
Max reps strict pullups

October 27th, 2016
CROSSFIT
Strength, 20 min
75ft Sled Push - Build to a heavy weight and complete 5 pushes

Metcon
Every minute on the minute for 12 minutes:
100m row

Accessory:
3 Sets:
10 Dumbbell Strict Press
10 Y-T-W

ONLY RESULTS
30 minute AMRAP
10 Dumbbell Push Press
20 Calorie Row
10 Burpee Over Rower
100ft Sled Push

October 26th, 2016
CROSSFIT and ONLY RESULTS
Skill, 15 minutes
6 rounds:
:45 Handstand hold (back away from the wall)
Rest 1:00
Metcon
20 Minute AMRAP
10 Hang Squat Snatches
8 Ring Dips / Ring or TRX Pushups
40 Double Unders

October 24th, 2016
CROSSFIT
Strength, 20 min
Deadlifts 5-5-5-5
L-Sit sit-ups 15-15-15-15

Metcon
7 rounds, 12 minute cap
10 Kettlebell swings (70/53)
5 Strict pull-ups 

ONLY RESULTS
Run 1km
21 Deadlifts
21 Overhead Medball Sit-ups
21 Pull-ups
Run 1km
15 Deadlifts
15 Overhead Medball Sit-ups
15 Pull-ups
Run 1km
9 Deadlifts
9 Overhead Medball sit-ups
9 Pull-ups

October 24th, 2016
CROSSFIT
Strength, 20 minutes
Bench Press 6-6-6-6-6
Supinated Grip Bent Over Barbell Row 10-10-10-10-10

Metcon
10 Rounds:
:30 Max cals assault bike
:90 Rest
Combine cals from all rounds for total score

ONLY RESULTS
28 minute EMOM
8 Bench press
:45 Plank from elbows
8 Bent over barbell rows
10-15 Cals Assault bike

October 23rd, 2016
CROSSFIT
For time:
1600m row
75ft sled push
10 Weighted lunges
800m run
75ft sled push
10 Weighted lunges
40 Cal Assault bike
75ft Sled push
10 Weighted lunges
20 Burpees
75ft Sled push
10 Weighted lunges

 

October 22nd, 2016
CROSSFIT and ONLY RESULTS
2 rounds, 25 minute cap
15 Snatches (135/95)
30 Double unders
10 Burpee facing bar
12 Power snatches (135/95)
30 Double unders
10 Burpee facing bar
9 Overhead squats (135/95)
30 Double unders
10 Burpee facing bar

October 21st, 2016
CROSSFIT
Strength, 20 minutes
Weighted Split Squat 8-8-8-8 (per leg)
After each set: 12 V-Ups

Metcon
3 rounds, 12 minute cap
30 wallballs (20/14)
10 Strict Press (95/65)
150 ft. Farmers carry

ONLY RESULTS
3 rounds for time, 30 minute cap
400m run
20 Wallballs
200ft. Farmers Carry
15 Push press
100ft Bear Crawl
10 Burpee over bar

October 20th, 2016
CROSSFIT
Strength, 20 min
4 sets
5 strict pull-ups (add weight or use assistance)
15 rear delt flyes

Metcon
3 rounds
750m row
Rest 2-2.5 minutes
Women should aim for a 2:00-2:05 pace, and men 1:45-1:50

ONLY RESULTS
4 rounds for time:
40 calorie row
10 Pull-ups
40 calorie bike
10 Y-Rows

October 19th, 2016
CROSSFIT
Strength, 20 min
Back Squats 4-4-4-4-4

Metcon
For time, 15 minute cap
10-9-8-7-6-5-4-3-2-1
Toes to bar
Clean and Jerks (95/65)
ONLY RESULTS
21-18-15-12-9-6-3
Cals rowing
Ground to overhead
Toes to bar
Air Squats

October 18th, 2016
CROSSFIT
Strength, 20 minutes
Good Mornings 10-10-10-10-10
:30 Tuck L-sit immediately after each set...extend legs straight for extra challenge

Metcon
4 rounds, 20 minute cap
400m run
15 Box jumps (24/20)
15 Wallballs (20/14)

ONLY RESULTS
30 Minute AMRAP
400m run
15 Deadlifts
15 Box Jumps
15 Wallballs

October 17th, 2016
CROSSFIT and ONLY RESULTS
Strength/Skill
16 minute EMOM
Odd: 6 Handstand push-ups/kick ups, choose your difficulty
Even: 2-3 :10 second lever holds

Metcon - Rowing Intervals
8 rounds:
30 second sprint for calories
90 second rest

October 16th, 2016
CROSSFIT
4-5 rounds individually for time
10 Power cleans (155/105)
10 Burpee box jump overs
10 Toes to bar
50 Double unders

October 15th, 2016
CROSSFIT and JUST RESULTS
DVB

For time, 45 minute cap
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
  10 wall-ball shots
  1 rope ascent

October 14th, 2016
CROSSFIT
Strength, 20 min
3-3-3-3-3
Kettlebell Clean and Jerk (3 per arm)
After each set
10 Handstand kickups

Metcon
20 minute AMRAP
8 Pushups
8 Pullups
8 KB/DB Snatches (per arm)
8 KB/DB Overhead Squats (per arm)

ONLY RESULTS
For Time, 30 minute cap
Buy In: 1k Row
4 Rounds
8 Dumbbell Snatch Left Arm
8 Dumbbell Snatch Right Arm
30 Yard Bear Crawl
8 Dumbbell Overhead Squats Left Arm
8 Dumbbell Overhead Squats Right Arm
Buy Out: 1k Row

October 13th, 2016
CROSSFIT
Strength, 20 minutes
Romanian Deadlifts 8-8-8-8-8
After each round, accumulate :30 Hollow body hold 

Metcon
5 rounds:
2 Deadlifts
2 Power cleans
4 Front rack lunges
2 Power cleans
2 Deadlifts
Rest :90 after each round
Build up to heaviest weight possible without losing good form or placing the bar down 

JUST RESULTS
For time, 30 minute cap
21-18-15-12-9-6-3
Deadlifts
Kettle bell swings
Burpees
After each round
20 Double unders
:45 Plank

October 12th, 2016
CROSSFIT
Strength, 20 min
Dumbbell Bench Press 8-8-8-8-8
After each round, 1 peg board climb 

Metcon, on a 20 minute running clock
1 mile run
Rest two minutes
1 mile run
A goal here would be to run a sub 8 for each interval

ONLY RESULTS
5 Rounds for time, 35 minute cap
8 Dumbbell bench press
16 Ring rows
3 Wall walks
16 Lunges
400m Run

October 11th, 2016
CROSSFIT
Strength, 20 minutes
Overhead Squats 5-5-5-5-5

Metcon
“Helen”
3 rounds, 15 minute cap
400m run
21 Kettlebell Swings (53/35)
12 Pull-ups

ONLY RESULTS
5 rounds, 35 minute cap
400m run
20 Kettlebell Swings
15 Overhead Squats
10 Pull-ups

Oct 10, 

CROSSFIT

Strength  - 20 min

Strict Pree 3-3-3-3-3-3

After each set, 3-5 weighted pull-ups

Metcon

12 rounds for max cals

:30 hard rowing

:30 rest

October 9, 2016
CROSSFIT and ONLY RESULTS
Mainsite workout from 10/3/16
Complete as many rounds as possible in 25 minutes of:
45-lb. thrusters, 25 reps
25 burpees
45-lb. sumo deadlift high pulls, 25 reps
Accessory:
3 sets
10 Dumbbell rows per arm
1 Peg Board Ascent
10 YTWs

October 8, 2016
CROSSFIT and ONLY RESULTS
Strength, 20 minutes
Split Squats 6-6-6-6-6
Hanging Leg Raises or V-Ups 8-8-8-8-8

Metcon
5 rounds of:
:30 Toes to bar
:30 Deadlifts (135/95)
:30 Handstand pushups
:30 Double unders
:30 Wallballs (20/14)
:90 Rest

October 7, 2016
CROSSFIT
Strength, 20 min
Dumbbell Strict Press 8-8-8-8-8

Metcon
Every minute on the minute for 20 minutes
5 Pullups
10 Pushups
15 Air Squats

JUST RESULTS
3 Cycles for time, 30 minute cap
500m row
5 rounds of “Cindy”

October 6, 2016
CROSSFIT
Strength, 20 minutes
Front Squats 3-3-3-3-3

Metcon
10 rounds, 1:1 work rest ratio
1 Clean High Pull
1 Power Clean
1 Front Squat
2 Push Press
Build to a heavy weight that will still allow you to do sets unbroken

ONLY RESULTS
5 rounds for time, 35 minute cap
40 Double unders
10 Renegade rows
10 Dumbbell cleans (squat)
10 Dumbbell push press
400m run

October 5, 2016
CROSSFIT and ONLY RESULTS
3 Rounds of the following sequence
In three minutes:
250m Row
15 Handstand Pushups

Rest two minutes

In three minutes:
250m Row
15 Pullups

Rest two minutes

October 4th, 2016
CROSSFIT
Strength, 20 minutes
5 sets of the following complex:
3 Push Press
2 Push Jerk
1 Split Jerk

Metcon
4 rounds of:
30 seconds rowing for cals
30 seconds of cleans
30 seconds of push press
30 seconds of front squats
2 minutes rest after each round
No prescribed weight, but choose something that will allow you to continuously move for 90 seconds

ONLY RESULTS
30 minute AMRAP ladder
(3,6,9,12,15, etc…)
Power Cleans
Thrusters
Burpee over bar
500m assault bike after each round

October 3rd 2016
CROSSFIT
Strength, 20 min
Deadlift 7-7-7-7
Plank walk 10-10-10-10 (10 paces per hand)

Metcon
For time, 20 min cap
10-9-8-7-6-5-4-3-2-1
Dumbbell / Kettlebell Snatch (per arm)
GHD Situps / Overhead Medball situps
RX weight for snatches should be around 60/40

JUST RESULTS
For time, 40 min cap
800m run
30 Alternating dumbbell snatches
15 Situps
400m run
15 Deadlifts
30 Situps
800m run
30 Alternating dumbbell snatches
15 situps
400m run
15 Deadlifts
30 Situps

October 2nd 2016
CROSSFIT and JUST RESULTS
“Angie”
For time, 40 minute cap
100 Pullups
100 Pushups
100 Situps
100 Squats

10/1/16
CROSSFIT and JUST RESULT
Four rounds individually for time:
6 Deadlifts (315/205)
500m row
20 wallballs (20/14)
10 Burpee pullups

9/30/16
CROSSFIT and ONLY RESULTS
Strength Intervals
Add weight through all movements until you reach a heavy jerk

4 rounds
3 Strict Press
:30 Ski Erg Sprint (cals)
Rest 60 seconds

Rest one minute before moving on

4 rounds
3 Push Press
:30 Row Sprint (cals)
Rest 60 seconds

Rest one minute before moving on

4 rounds
3 Jerks
:30 Double/Single Unders
Rest 60 seconds 

9/29/16
CROSSFIT
Strength, 20 min
Speed Back Squat 6-6-6-6-6
Perform each set in 12 seconds or under

Metcon
2 Rounds, 20 minute cap
800m run
30 Kettlebell Swings (70/53)
30 Barbell Thrusters (45/35)

ONLY RESULTS
For time, 30 minute cap
Buy in: 1 mile run
4 rounds
12 Thrusters
12 Kettlebell Swings
Buyout: 1 mile run

9/28/16
CROSSFIT
Strength, 20 min
Strict Press 5-5-5-5-5

Metcon
Tabata Intervals
8 rounds of :20 work and :10 rest
Air Squats
Pullups
Push Press (75/55)
L-Sit Situps

Rest 1 minute between each movement

ONLY RESULTS
5 rounds, 40 minute cap
10 Burpees
10 Dumbbell Strict Press
15 Ring Rows
15 Situps
30 Air Squats

9/27/16
CROSSFIT and ONLY RESULTS
25 minute AMRAP
500m row
12 Lunges
20 Wallballs (20/14)
10 Handstand Push-ups
10 Pullups
12 Lunges

9/26/16
CROSSFIT
Strength, 25 minutes:
5 sets, rest as needed
6 Deadlifts
6 Clean deadlifts w/ shrug
6 Clean high pulls
6 Power clean
6 Front squats
Try to use the heaviest weight you achieved on 9/15
The bar can not be put down

Metcon
12 minute EMOM
Odd: 8 Target burpees
Even: 8 Chest to bar pullups

ONLY RESULTS
4 rounds for time
9 Power Cleans
12 Front Squats
9 Burpee Facing Bar
12 Pullups
800m run

9/25/16
CROSSFIT and ONLY RESULTS
8 rounds for time, 35 minute cap:
200m Row
5 Dumbbell thrusters (50/35)
7 Burpees
9 Kettlebell swings (70/53)

09/24/16

CROSSFIT AND ONLY RESULTS
In 10 minutes
3 rounds
8 handstand push-ups
1 legless rope climb
In remaining time, Max cals row

2 minutes rest

In 10 minutes
3 rounds
8 handstand push-ups
1 legless rope climb
In remaining time, Max cals bike

2 minutes rest

In 10 minutes
3 rounds
8 handstand push-ups
1 legless rope climb
In remaining time, Max 100m sprints

9/23/16
CROSSFIT
Strength, 20 minutes
Single Leg Deadlift (per leg) 8-8-8-8
:45 Weighted Plank after each set

METCON
16 Minute AMRAP
Odd: 200m row
Even: 10 GHD Situps

ONLY RESULTS
4 rounds for time
12 Deadlifts
16 Weighted Lunges
20 Overhead Plate /Medball Situps
24 Cal Row

09/22/16

CROSSFIT and ONLY RESULTS
30 minute AMRAP
200m run
4 Chest to bar pullups
6 Dumbbell front squats (45/30)
8 Knees to elbows

9/21/16
CROSSFIT
Strength, 25 minutes
Romanian Deadlift 6-6-6-6-6
L-Sit 6-6-6-6-6
For the L-Sit, bring your legs into a tuck, or, if you are advanced extend the legs, and hold for ten seconds then lower.  That counts as 1 rep. Repeat six times

Metcon
10 Minute AMRAP
12 Thrusters (95/65)
12 Pushups

ONLY RESULTS
30 minute EMOM
1st minute: 12 Calorie Row
2nd minute: 6 Deadlifts
3rd minute: 10 Pushups

9/20/16
CROSSFIT
Strength, 20 minutes
Bench Press 8-8-8-8
Chin-ups 8-8-8-8

Metcon
10 Rounds
100m row as fast as possible
2:1 work/rest ratio

ONLY RESULTS
4 rounds for time
1km Bike
10 Dumbbell bench press
12 Burpee over rower
15 Ring rows

9/19/16
CROSSFIT
Strength, 20 min
Front Squats 8-8-8-8

Metcon
15 minute AMRAP
5 Kettlebell Jerks (per side)
5 Kettlebell Cleans (per side)
10 Kettlebell Swings
Follow 1:1 work:rest ratio

ONLY RESULTS
30 minute partner AMRAP
12 Double kettlebell swings
10 Double kettlebell cleans
8 Double kettlebell thrusters
400m run
Copy cat style: Partner one performs 1st movement, then partner two performs 1st movement. Partner one will then perform the 2nd movement, followed by partner 2 and continue the pattern through the 3rd movement.  Once completed, bot

9/18/16
5 rounds for time, 40 minute cap
10 Power cleans
15 Box jumps
25 Wallballs
50 Double unders

9/17/16
For time, 40 minute cap
Partner WOD
150 Thrusters (light)
150 Calorie row
150 Pushups / Ring pushups
150 V-Ups
150 Kettlebell swings (70/53)
One person works at a time.

9/16/16
CROSSFIT and ONLY RESULTS
Skill
3 minutes max reps Handstand Pushups
2 minutes rest
2 minutes max reps Handstand Pushups
2 minutes rest
1 minute max reps Handstand Pushups

Metcon
10 rounds
1:00 Row
1:00 Rest
This is not for max cals or distance.  Set a target pace and work to maintain it for each interval.
Women should be able to maintain 2:00 - 2:10 and men should work for a 1:45 - 1:50 / 500m split time

9/15/16
CROSSFIT
Strength, 15 min
Barbell Bent Over Row 8-8-8-8
Dumbbell Strict Press 8-8-8-8

Metcon
6 rounds, for load
3 Deadlifts
3 Clean deadlifts + shrug
3 Clean high pulls
3 Power cleans
3 Front squats
1:30-2:00 rest
Increase weight each round until you start to look sloppy

ONLY RESULTS
21-18-15-12
Sumo deadlift high pulls
Thrusters
After each round
10 Burpee over bar
30 Double unders

9/14/16
CROSSFIT and ONLY RESULTS
4 Rounds for time, 30 minute cap
400m Run
500m Row
20 Pushups / Ring Pushups
15 Pull-ups

9/13/16
CROSSFIT
Strength, 20 min
Overhead Squat 4-4-4-4-4-4

Metcon
4 individual rounds for time
10 Snatch (110/75)
300m row
15 Box jumps
Rest 90 seconds

ONLY RESULTS
5 rounds for time:
9 Power snatches
12 Overhead Squats
15 Box Jumps
18 Calorie Row

9/12/16
CROSSFIT
Strength, 20 min
Deadlifts 8-8-8-8

Metcon
2 rounds, no rest between stations or rounds
2:00 Pistol squats
2:00 Chest to bar pullups
2:00 L-Sit hold
2:00 Handstand pushups

Accessory
3 sets
15 Plank walks
1 rep is one “step” with the hand

ONLY RESULTS
30 minute AMRAP
8 Deadlifts
10 Burpee Pullups
12 Handstand Pushups
14 Pistol Squats
:45 Plank

CROSSFIT and ONLY RESULTS
9/11 Memorial Day Workout.


Row 2001 meters


Then 11 reps of the following:

Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Row (or Run) 2001 meters

9/10/16
CROSSFIT
Strength, 20 minutes
Bench Press 8-8-8-8

Metcon
Tabata intervals
20 seconds of work, 10 seconds of rest for 8 rounds
Pullups
Dumbbell push press (45/30)
Air squat
Kettlebell swings (53/35

ONLY RESULTS
15-12-9-6-3
Bench press (increasing weight)
After each set
21 Calorie bike
15 Ring rows

9/9/16
CROSSFIT
Strength, 20 min
Dumbbell Snatch 5-5-5-5-5 (per arm)
(A good target is around 75 for guys, and 55 for gals)

Metcon
5 rounds for time, 15 minute cap
10 Bodyweight deadlifts
15 Toes to bar

ONLY RESULTS
Every 6 minutes for 30 minutes
400m run
12 Deadlifts
9 Hang power snatch
6 Burpee facing bar

9/8/16
CROSSFIT and RESULTS
Strength / Skill
Every two minutes for 8 minutes
8 Pullups

Metcon
4 rounds for time, 35 minute cap
30 Double unders
30 Pushups
30 Box Jumps

9/7/16
CROSSFIT
Strength, 20 minutes
Back Squat 8-8-8-8

Metcon
3 rounds for time. 18 minute cap
500m row
10 Dumbbell Split Squats per side (35/20)
15 Kettlebell Swings (70/35)
10 GHD Situps

ONLY RESULTS
2 Rounds for time
100 Calorie Row
50 Situps
30 Kettlebell Swings
10 Split Squats per side

9/6/16
CROSSFIT
Strength, 20 minute
Strict Press 8-8-8-8

Metcon
Fore time, 20 minute cap
10-9-8-7-6-5-4-3-2-1
Dumbbell clean and jerk
Pullups
Burpees
DB clean and jerk can be power or squat, athlete’s preference, just don’t make it a cluster

ONLY RESULTS
30 minute AMRAP ladder
(3,6,9,12,15, etc..)
Dumbbell press
Strict pullups

After rounds 3,6, and 9
15 Air squats
200m run
After rounds 12,15, and 18
20 Air squats
400m run
After rounds 21, 24, 27
25 Air squats
600m run

9/5/16
CROSSFIT AND ONLY RESULTS
5 rounds individually for time
6 Bar muscle ups
15 calorie bike
15 GHD situps
15 calorie bike
Rest 2 minutes

9/4/16
CROSSFIT AND ONLY RESULTS
10 minute AMRAP
30 cal assault bike
Plank

5 minutes
Max reps front squats ~ 70% 1 rep max

10 minute AMRAP
100 double unders
Handstand hold

Partners must split cals and double unders in half.  While one person performs the movement, the other is planking or holding a handstand. Only one partner squats at a time.

9/3/16
CROSSFIT and ONLY RESULTS
30 Minute AMRAP
20 Cal row
10 Burpee over rower
15 Toes to bar
10 Alternating dumbbell squat snatch

9/2/16
CROSSFIT
Strength, 20 minutes
Find 1RM Bench Press

Metcon
12 Minute AMRAP
2 Strict handstand pushups
4 Box jumps (30/24)
100m Sprint
3 Strict handstand pushups
6 Box jumps (30/24)
100m Sprint
4 Strict handstand pushups
8 Box jumps (30/24)
100m Sprint
5 Strict handstand pushups
10 Box jumps (30/24)
Go back to the start and repeat

JUST RESULTS
1-2-3-4-5-6-7-8-9-10
Bench Press
After each round
200m run
10 Ring rows
3 Wall Walks

9/1/16
CROSSFIT
Strength, 20 minutes
Work up to a heavy complex of:
1 Snatch high pull
1 Low hang power snatch

Metcon
For time, 15 minute cap
21-15-9
Overhead Squats (115/75)
Burpee pullups

JUST RESULTS
30 Minute AMRAP
30 yard bear crawl
60 yard farmer carry
9 Burpee facing bar
15 Overhead squats

8/31/16
CROSSFIT
Strength, 25 minutes
Find heavy 3RM Thruster

Metcon
“Grace”
For time, 10 minute cap
30 Clean and Jerks (135/95)

JUST RESULTS
5 Rounds for time
10 Squat clean thrusters
15 Box jumps
20 Cal Bike

8/30/16
CROSSFIT AND JUST RESULTS
Skill
Every :30 for 8:00
3 Chest to bar pullups

Metcon
3 rounds, 25 minute cap
750m row
20 push-ups
2 legless rope climbs 

8/29/16
CROSSFIT
Strength
Deadlift 2-2-2-2-2-2

Metcon
10 Minute EMOM
5 Burpees
25 Double unders

JUST RESULTS
Every 5 minutes for 30 minutes
400m run
20 Double unders
10 Deadlifts
5 Burpee over bar

8/28/16
CROSSFIT
Two rounds of each cycle with a partner.  One person runs while the other performs reps of one movement.
Cycle One:
Shoulder to overhead @ 115lbs
200m sandbag run
Cycle Two:
Burpees
200m sandbag run
Cycle Three:
Air squats
200m sandbag run
Cycle Four
Handstand push-ups
200m sandbag run

8/27/16
CROSSFIT
Strength, 20 min
Weighted Dip 5-5-5-5-5
Weighted Chinup 5-5-5-5-5

Metcon
18 minute AMRAP w/ ascending weights
3 sets of following complex:
Deadlift
Power Clean
Hang Clean
Clean
After each set
25 Double Unders
15 Pushups

Increase weight after each round, Rx increments are as follows
115/75
135/95
155/105
175/125
195/135

JUST RESULTS
30 Minute AMRAP
15 Pushups
30 Double Unders
15 Dumbbell Clusters
300m run

8/26/16
CROSSFIT
Strength, 20 minutes
5 Sets:
Snatch Balance
3 Overhead Squats
After snatch balance, perform three more overhead squats

Metcon
For time, 18 minute cap
500m row
30 Kettlebell swings (53/35)
20 Burpees
1000m row
20 Kettlebell swings (53/35)
30 Burpees

JUST RESULTS
3 Rounds for time:
750m Row
20 Overhead Squats
20 Burpee Facing Bar
20 Toes to Bar

8/25/16
CROSSFIT and JUST RESULTS
3 sets of each, rounds starting every 4 minutes for 36 minutes
1)  Cals Assault Bike (choose a number that is attainable for you and stick with it for all three rounds)

2)  20 Dumbbell push press (55/35) 
50 Double Unders

3)  400m run
15 Chinups

Sun 08/21/16

CROSSFIT and JUST RESULTS

On a 30 minute running clock:
Every 2 minutes for 10 minutes
8 Front Squats (105/75)
30 Double unders 

Every 2 minutes for 10 minutes
8 Thrusters (105/75)
12 Situps

Every 2 minutes for 10 minutes
8 Shoulder to overhead (105/75)
10 Burpee over bar

Sat 08/20/16

CROSSFIT and JUST RESULTS
25 minute AMRAP
9 Sumo deadlift high pulls (135/95)
12 Toes to bar
15 Box jumps (24/20)
150 yard shuttle sprint

Friday 08/18/16

CROSSFIT
Strength, 20 min
Bench Press 10-10-10-10

Metcon
3 Rounds for time, 18 minute cap
400m run
20 Wallballs (20/14)
2 Rope Climbs

JUST RESULTS
For time:
1000m-750m-500m row
10-20-30 Bench Press
60-40-20 Wallballs

Thursday 8/18/16
CROSSFIT
Strength, 20 minutes
Overhead Squat 5-5-5-5-5

Metcon
4 rounds for time: 12 minute cap
5 Push Press (135/95)
10 GHD Situps
15 Cal row

JUST RESULTS
21-15-12-9-6
Overhead squats

After each round:
15 overhead Medball Situps
15 Slam balls
10 burpee over bar

Wednesday 8/17/16
CROSSFIT
Strength A:
Every two minutes for 12 minutes
2 Tall cleans
Strength B:
In 15 minutes
Find heavy 3RM Deadlift (release and reset for each rep)

Metcon
10 minute AMRAP
50 Double unders
10 Kettlebell snatches left arm
10 Kettlebell snatches right arm

JUST RESULTS
3 rounds, 15 minute cap
15 Kettlebell snatches left arm
25 Double unders
15 Kettlebell snatches right arm
25 Double unders 

5 MINUTE REST

10 minute AMRAP
15 Hang power cleans
12 Box jump overs

Tuesday 8/16/16
CROSSFIT
Strength, 20 min
Front Squats 10-10-10-10

Metcon
12 Minute AMRAP ladder
(2,4,6,8,10,12, etc)
Burpees
Pullups
Lunges

JUST RESULTS
4 rounds for time:
15 Dumbbell front squats
30 cal bike / row (alternate)
15 Burpee pullups
30 Weighted lunges

Monday 8/15/16
CROSSFIT and JUST RESULTS
Skill/Strength, 20 min
Max Deficit Handstand Pushups 2-2-2-2-2
Weighted Chinup 1-1-1-1-1

After each set of HSPU, perform one weighted chinup.  If you are proficient at HSPU, go for the max deficit, otherwise this will be a time to practice handstand kickups and getting inverted on the wall.

Metcon
6 rounds, every 4 minutes
400m Run
25 Double Unders

Sunday 08/13/16

CROSSFIT and JUST RESULTS
For time: 30 minute cap
1500m row
40 pistol squats
40 KB Swings
750m row
20 pistol squats
20 KB swings
500m row
10 pistol squats
10 KB swings

Saturday 8/13/16
CROSSFIT and JUST RESULTS
For time, 45 minute cap
Run 800 meters
100 push-ups
100-meter bear crawl
Run 800 meters
50 handstand push-ups
50-meter bear crawl
Run 800 metersFriday 8/12/16

CROSSFIT
Strength, 20 min
Romanian Deadlifts 8-8-8-8-8
After each set:
25 yard heavy sled push

Metcon, 14 minute cap
1500m row
50 Wallballs
30 Burpees

JUST RESULTS
30 Minute Partner AMRAP
30 Yard Low Sled Push (make it heavy)
10 Deadlifts
20 Wallballs
Partner A will perform a round, followed by Partner B.  Upon completion, both partners will row 500m

Thursday 8/11/16
CROSSFIT
Strength, 20 min
Weighted dips 8-8-8-8-8

Skill/Technique, 10 min
Handstand Pushups
Double Unders
(If you are proficient at doubles, go for triples!)

Metcon
8 minute AMRAP
Max reps Handstand pushups
200m Run
30 Double unders
Every time you come off the wall, you must complete the run and double unders

JUST RESULTS
Skill/Technique, 10 min
Handstand Pushups
Double Unders
(If you are proficient at doubles, go for triples!)

Metcon
For time:
21-15-9
Handstand pushup
Ring Dips
Pushups
After each round:
50 Double Unders
150m Shuttle Sprint

Wednesday 8/10/16
CROSSFIT
Strength
Strength, 20 minutes
Work up to heavy complex of:
2 Hang cleans
2 Push jerks
Metcon
7 rounds:
1 minute of work, 1 minute of rest
20 seconds KB swings (53/35)
20 seconds box jumps (24/20)
20 seconds pullups
Score is total number of reps at the end of 7th round

JUST RESULTS
3 rounds:
1k Row
30 Alternating KB Clean and Jerks
25 Box Jumps
20 Pullups

Tuesday 8/9/16
CROSSFIT
Strength, 20 minutes
Work up to heavy complex of:
Snatch
Hang power snatch

Metcon
15 Minute AMRAP:
200m run
8 Front Squats (115/75)
16 Toes to bar
24 Double Unders 

JUST RESULTS
30 minute AMRAP
800m run
9 Hang Power Snatch
12 Overhead Squats
15 GHD Situps / Overhead Medball situps
30 Double Unders

Monday 8/8/16
CROSSFIT
Strength, every two and a half minutes for 20 minutes
Odd rounds: 10 Bench Press
Even rounds: 10 Barbell Bent Over Rows

Metcon
5 rounds, 15 minute cap
18 Wallballs (20/14)
15 Burpees

JUST RESULTS
5 Rounds for time:
10 Bench Press
15 Burpees
20 Ring Rows
400m run

Sunday 8/7/16
CROSSFIT and JUST RESULTS
Work in teams of two.
4 rounds for time:
500m row
15 Burpee box jump over (24/20)
6 alternating rope climbs
30 alternating deadlifts (184/125)

 

Saturday 8/6/16
CROSSFIT AND JUST RESULTS
For time, 30 minute cap
Buy In: 800m Wallball run
Then, 5 rounds of “Cindy”:
5 pull ups
10 push-ups
15 squats
Buy Out: 800m Wallball run
Rx: 20lb wallball

Friday 8/5/16
CROSSFIT
Strength, 20 minutes
Find heavy 3RM touch and go power clean

Metcon
For time, 15 minute cap
50 Wallballs (20/14)
40 Hang Power Cleans (135/95)
30 Calorie Row
20 Handstand Pushups
100m Shuttle Sprint (to office building and back)

JUST RESULTS
For time:
50-40-30-20-10
Cals rowing
10-20-30-40-50
Wall balls
5 Power Cleans after each round

Thursday 8/4/16
Strength, 20 minutes
Back Squats 10-10-10-10

Metcon
6 rounds, every 90 seconds:
12 Overhead barbell lunges
9 Kettlebell swings (53/35)
6 Burpees

JUST RESULTS
20-15-10-5
Back Squats (increase weight as reps decrease)
After every round of squats:
1km Bike
5 Wall Walks

Wednesday 8/3/16
CROSSFIT
Strength, 20 minutes
Strict Press 10-10-10-10
After each set, 1 rope climb

Metcon
For time, 
21-15-9
Clean and Jerks (95/65)
Toes to bar

JUST RESULTS
Buy In: 800m run
Starting on the following minute:
15 Minute AMRAP
8 Clean and Jerks
12 Toes to Bar
16 Renegade Rows
Buy Out: 800m run

Tuesday 8/2/16
CROSSFIT and JUST RESULTS
Strength
10 rounds, 90 second intervals
Odd Intervals: 3 Snatch grip deadlifts
Even Intervals: Max reps push-ups
The score is the lowest number of pushups completed

Metcon
21-15-9
Cals rowing
25 Double unders after each set
15-12-9
Overhead squats (95/65)
Burpees
12-9-6
Thrusters (95/65)
GHD Situps / Overhead Medball situps

Monday 8/1/16
CROSSFIT
Strength, 20 minutes
Strict Press 3-3-3-3-3-3
After each set, 3-5 weighted pullups

Metcon
12 Rounds for max calories
30 seconds hard rowing
30 seconds rest

JUST RESULTS
30-20-10-5
Thrusters
Pullups
500m row after each round

Sunday 7/31/16
CROSSFIT and JUST RESULTS
Partner WOD, 30 minute cap
5 Rounds each of:
8 Dumbbell deadlifts
8 Dumbbell cleans
8 Dumbbell front squats
Dumbbell weights (50/40)
One partner moves through the cycle at a time

Saturday 7/30/1904
CROSSFIT and JUST RESULTS
On a 35 minute running clock,
For time, 10 minute cap:
24-18-12
Kettlebell Swings (53/35)
12-9-6
Snatches (135/95)

Rest 5 minutes

For time:
One mile run

Rest until 25 minute mark

For time, 10 minute cap:
120 Double unders
60 Air squats
30 Shoulder to overhead (135/95)

Friday 7/29/2020
CROSSFIT
Strength, 20 min
Deadlifts 3-3-3-3-3-3

Metcon
16 minute EMOM
Odd: 2 muscle ups
Even: 8 alternating pistol squats

Muscle Up Mods:  3 pullups and 3 pushups
Pistols Squat Mods: Single leg box squats

JUST RESULTS
4 rounds for time:
20 Cal Assault Bike
20 Pistol squats (alternating)
20 Pushups
20 Pullups

Thursday 7/28/16
CROSSFIT
Strength, 20 min
Bench Press 3-3-3-3-3-3
1 Rope climb after each set

Metcon
15 minute AMRAP
10 Box Jumps (24/20)
10 Toes to bar
10 Push press (115/85)
10 Burpees

JUST RESULTS
4 rounds for time
600m row
12 Dumbbell bench press
15 Knees to elbows
18 Box jumps

Wednesday 7/27/16
CROSSFIT and JUST RESULTS
20 minute EMOM
Odd: 200m run
Even: 5 Handstand pushups

5 minute rest

15 minute AMRAP
100m Farmer’s Walk (70/50)
50 Double Unders
25 Overhead Medball Situps (20/14)

Tuesday  7/26/16
CROSSFIT
Strength, 20 min
Pause Front Squats 3-3-3-3-3
3 seconds pause at bottom of squat

Metcon
5 Rounds, 14 minute cap
200m run
12 Burpees

JUST RESULTS
21-18-15-12-9-6-3
Overhead squats
Burpee facing bar
200m run after each round

Monday 7/25/16CROSSFIT
Strength, 20 min
Work up to a heavy set of:
1 Push Press
1 Split Jerk

Metcon
3 rounds for time, 
15 pullups
25 wallballs (20/14)
250m row

JUST RESULTS
10-20-30-40-50
Cals Rowing
Wallballs
15 pull ups after each round

Sun 07/24/16

CROSSFIT and JUST RESULTS
On a 40 minute running clock
Run 1 mile
Rest 3 minutes, then…
30 Push-ups
40 Wallballs (20/14)
50 Double unders
40 Goblet squats (55/35)
30 handstand push-ups
Rest 3 minutes, then…
1 mile run

Sat 07/23/16

CROSSFIT and JUST RESULTS
For time, 30 minute cap
21-15-12-9-6-3
Pullups
Back Squats (95/65)
Push Press (95/65)
Situps

CROSSFIT and JUST RESULTS
4 rounds on a 45 minute running clock
3 minutes Assault bike for max cals
1:30 max distance sled push  (360/240) 
:45 weighted plank (45lbs)
Rest as needed after each round
Stagger starts to eliminate queuing on the sled

Thursday 7/21/16
CROSSFIT and JUST RESULTS
Skill Work, 10 minutes
Muscle Ups
Every :30 for 5 minutes
2 muscle ups or muscle up variation

18 Minute AMRAP
9 Push Press (115/75)
15 Toes to bar
12 Wallballs (20/14)

Wednesday 7/20/16
CROSSFIT and JUST RESULTS
Every 5 minutes for 25 minutes
12 Deadlifts (155/105)
9 Power Cleans (155/105)
20 Walking Lunges
15 Kettlebell Swings (53/35)

Tuesday 7/19/16
CROSSFIT
Strength, 20 minutes
Back Squat 3-3-3-3-3-3

Metcon
For time, 20 minute cap
50 Pushups
1k Row
30 Pushups
1k Row
20 Pushups
(Compare to 5/11/16)

JUST RESULTS
75 Cal Row
3 rounds:
5 Wall Walks
15 Front Squats

75 Cal Row
3 rounds:
5 Wall Walks
15 Front Squats

Monday 7/18/16
CROSSFIT
Strength, 20 min
Push Press 3-3-3-3-3-3

Metcon
For time, 15 minute cap
6 rounds:
7 Power Snatch (95/65)
10 Cal Assault Bike
Rest one minute

JUST RESULTS
4 Rounds
12 Push Press
12 Cal Bike

Run 800m

4 Rounds
12 Hang Power Snatch
12 Cal Bike

Run 800m

Buy Out: 25 Bar Facing Burpees

Sunday 7/17/16
CROSSFIT and JUST RESULTS
42 Cal Bike
42 Kettlebell Swings (heavy)
42 Burpees
30 Cal Bike
30 Kettlebell Swings
30 Burpees
18 Cal Bike
18 Kettlebell Swimgs
18 Burpees

Saturday 7/16/16

CROSSFIT and JUST RESULTS

On a 30 minute running clock:

0:00-15:00

1 mile run

Then find 1RM Power Clean

15:00-30:00

1 mile run

Then find 1RM Push Jerk

 

Friday 7/15/16
CROSSFIT and JUST RESULT
Skill work, 10-15 minutes
Handstand kickups / Handstand pushups

Every 90 seconds for 12 minutes
2 Hanging Snatches
2 Strict Handstand Pushups

5 Minute transition, then...

For time, 8 minute cap
10-9-8-7-6-5-4-3-2-1
Burpees
25 Double unders after each round

Thursday 7/14/16
CROSSFIT
Strength, 15 minutes
Find 3RM weighted dip over the course of 6 sets
Skill Work, 10 minutes
Muscle Ups

Metcon
4 rounds, 20 minute cap
400m run
9 Deadlifts (225/155)
7 Muscle Ups


JUST RESULTS
5 Rounds
400m run
12 Pullups
12 Deadlifts
12 Pushups

Wednesday 7/13/16
CROSSFIT
Strength, 25 minutes
Establish 1RM Clean and Jerk

Metcon
7 Minute AMRAP
Max reps cleans using 85% of 1RM
Compare to 4/26/16

JUST RESULTS
10-9-8-7-6-5-4-3-2-1
Clean and Jerk
After every round
8 Burpees
1 Rope climb

Tuesday 7/12/16
CROSSFIT and JUST RESULTS
7 Minute AMRAP
200m run
30 Double Unders

Rest 3 minutes

8 minute AMRAP
10 Cal Row
10 Power Snatch (75/55)

Rest 4 minutes

9 Minute AMRAP
12 Kettlebell Swings (53/35)
9 Box Jumps
7 Pullups

Monday 7/11/16
CROSSFIT
Strength, 25 minutes
Back Squat 3-3-3-3-3-3

Metcon
5 rounds
30 seconds Assault Bike for max cals
2:00 minutes rest after each round, SO GO HARD!!

JUST RESULTS
4 rounds:
10 Front Squats
15 Cal Assault Bike
20 Renegade Rows
Buy out: 100 Air Squats

Sunday 7/10/16
CROSSFIT and JUST RESULTS
21-18-15-12-9-6-3
Cals rowing
GHD Situps
Box Jumps
100 yard shuttle sprint after each round

Saturday 7/9/16
CROSSFIT and JUST RESULTS
Partner WOD
5 rounds each for time, 40 minute cap
15 cals assault bike
12 Front rack lunges (135/95)
9 Ground to overhead (135/95)
Friday 7/8/16

CROSSFIT and JUST RESULTS
“Triple 3”, 50 minute cap
3000m Row
300 Double Unders
3 Mile Run

Scaled Options:
2000m Row - 200 Double Unders - 2 Mile Run
1500m Row - 150 Double Unders - 1.5 Mile Run
3 Rounds:
500m row
100 Single Unders
800m run

Partner Option - Partition row, double unders, and run equally amongst teams of two.  One partner works at a time.

Thursday 7/7/16

CROSSFIT and JUST RESULTS
6 rounds for time, 30 minute cap
7 Handstand Push-ups
7 Overhead Squats (115/75)
19 Calorie Row
7 Burpee over Bar
2 Rope Climbs

Wednesday 7/6/16
CROSSFIT
Strength, 20 minutes
Bench Press 3-3-3-3-3
Chin Up 3-3-3-3-3

Metcon
For Time, 15 minute cap
4 rounds
15 Kettlebell swings (53/35)
10 Box jumps
10 Toes to bar
15 Wall balls (20/14)

JUST RESULTS
16 minute EMOM:
Odd: 6 Bench press
Even: 12 Cal ski erg

15 minute AMRAP
15 Wallballs
15 Kettlebell swings
15 Knees to elbow

Tuesday 07/05/16

CROSSFIT and JUST RESULTS
15 minute AMRAP
10 Thruster (135/95)
200m run
10 Pull ups

5 minute rest

For time, 15 minute cap:
50 burpees
2k row

7/3/16
CROSSFIT and JUST RESULTS
4 rounds for time, 30 minute cap:
500m row
15 Dumbbell bench press (55/35)
15 Toes to bar
50 Double unders

Saturday 7/2/16
CROSSFIT and JUST RESULTS
5 rounds for time:
400m run
20 GHD Situps
3 Rope climbs
150ft Farmers carry (HAF)

Friday 7/1/16
CROSSFIT
Strength, 20 min
Pause Front Squat, 3 second hold at bottom
3-3-3-3-3

Metcon
“Fran”
For time, 10 min cap
21-15-9
Thrusters (95/65)
Pullups

JUST RESULTS
4 rounds for time
30 Double unders
15 Handstand push-ups
400m run
15 Thrusters
500m row

Thursday 6/30/16
CROSSFIT
Strength, 25 minutes
15 minutes, build to heavy complex:
Snatch Balance
Overhead Squat
10 minutes: Perform one complex every other minute, staying at same weight

Metcon
For time, 8 minute cap
Four rounds:
5 Power snatches (95/65)
10 Burpees over bar

JUST RESULTS
Four rounds for time:
1 Kilometer assault bike
16 Alternating dumbbell snatches
16 Overhead plate plunges
16 Target burpees

Wednesday 6/29/16

CROSSFIT and JUST RESULTS

Skill Work, 15 minutes

Muscle Ups

EMOM, 5 minutes

Every :30, 1 muscle up/muscle up variation, or most difficult progression

Metcon

15 minute AMRAP

10 Deadlifts (135/95)

20 Pushup

30 Double Unders

(Compare to 4/18/16)

 

Tuesday 6/28/16

CROSSFIT

Strength, 20- 25 minutes

Work up to heavy complex of:

Push Press

Split Jerk

Metcon

10 minute AMRAP ladder (5,6,7,8, etc…)

Kettlebell Swings (53/35)

Wall Ball (20/14)

 

JUST RESULTS

30 minute AMRAP

400m run

21 Wall Balls

15 Kettlebell Swings

9 Shoulder to Overhead

 

Monday 6/27/16

CROSSFIT

Strength, 20 minutes

Back Squats 3-3-3-3-3-3

Build to heavy 3 rep over the course of six sets

Metcon

12 minute AMRAP

30 Cal row

12 Toes to bar

12 Alternating pistol squats

 

JUST RESULTS

5 rounds, 30 minute cap

500m Row

15 Toes to Bar

20 Pistols

15 Box Jumps

 

Sunday 6/26/16

CROSSFIT and JUST RESULTS

On a 30 minute clock:

8 Minute AMRAP Ladder (3,6,9,12 etc…)

Overhead Squats (95/65)

Burpee Over Bar

2 Minute Rest

For time, 10 minute cap

1 Mile Run (Go fast, and use remaining time to rest)

10 Minute EMOM

5 Toes to Bar

5 Hang Power Snatch (95/65)

 

Saturday 6/25/16

CROSSFIT and JUST RESULTS

“Wittman”

For time, 40 minute cap

7 rounds

15 Kettlebell Swings (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

 

Friday 6/24/16

CROSSFIT and JUST RESULTS

On a 40 minute running clock...

EMOM - 7 Minutes

Every 30 seconds, 3 Chest to Bar pullups or variation thereof

Three minutes rest…

For time, 12 minute cap

200m run

25 Burpees

200m run

25 Burpees

Three minute rest…

15 minute AMRAP

9 Handstand Pushups

15 Pushups

21 Situps

 

Thursday 6/23/16

CROSSFIT

Strength, 20 minutes

Split Jerks: Work up to a heavy 2 rep

Metcon

3 rounds for time, 18 minute cap

15 Dumbbell clean (50/35)

20 Dumbbell push press (50/35)

250m row

 

JUST RESULTS

4 Rounds

7 reps of bear complex

250m row

10 Burpee facing bar

 

Wednesday 6/22/16

CROSSFIT

Strength

Romanian Deadlifts 8-8-8-8-8

At a tempo of 3010

After each set, 30 yard sled push as heavy as possible

Metcon

For time, 15 minute cap

8 rounds:

200m run

12 Wall balls (20/14)

 

JUST RESULTS

50-40-30-20-10

Wallballs

25-20-15-10-5

Deadlifts

200m run after each round

 

Tuesday 6/21/16

CROSSFIT

Strength, 25 minutes

Tall Cleans 2-2-2

Cleans 2-2-2-2-2-2

Build to heavy 2 rep over the course of six sets

Metcon

10 minute EMOM

Every minute on the minute:

3 Front Squats ~70% of 2RM

6 Pullups

 

JUST RESULTS

30 Minute AMRAP

20 Weighted Step Ups

10 Power Cleans

10 Front Squats 

20 Ring Rows

Row 250m

 

Monday 6/20/16

CROSSFIT and JUST RESULTS

Skill Work, 10-15 minutes

Double unders

Metcon

On a 40 minute running clock

5 rounds for time,

250m row

12 Burpees

35 Double Unders

Mandatory 60 second rest after each round

Rest 3 minutes, then…

5 rounds for time,

35 Double unders

12 Pushups

250m row

Mandatory 60 second rest after each round

 

Sunday 6/19/16

CROSSFIT and JUST RESULTS

30 minute AMRAP

400m run

6 Bar muscle ups

8 Tire flips

12 Burpee box jump overs

 

BARBELL CLUB  6/19/16Snatch Work: Snatch deadlift - Low hang snatch

1 Push Press + 2 Split Jerk

5x1 @ 70% 1RM Clean and Jerk

Accessory

3 sets

12 dumbbell split squats per leg

Barbell isolated extensions

1 minute plank

Thats a Snatch Deadlift + Low Hang Snatch

 

Saturday 6/18/16

CROSSFIT and JUST RESULTS

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

40 minute cap

Can be done with a partner, distribute reps equally.

 

Friday 6/17/16

Strength, 25 minutes

Snatch Balance + Overhead Squat 1-1-1-1

Snatch 2-2-2-2-2

If you have an established 1RM, keep work sets ~85%

Metcon

5 rounds for time, 15 minute cap

10 Push Press (95/65)

10 Toes to Bar

200m run

 

JUST RESULTS

4-5 rounds individually for time:

10 Power snatches

15 Cals Ski Erg

10 Push Press

15 Overhead Medball Situps

Limit rest to 2 minutes

Thursday 6/16/16

CROSSFIT

Strength, 25 minutes

Paused Front Squat 5-5-5-5-5

3 Second pause at the the bottom

Metcon

Death by…

Burpee

Pullup

Start with 1 of each during the first minute, then increase to 2 of each for the second, 3 of each for the third, and so on.