Monday’s Workout

“2007 Reloaded”

For Time

1500m Row

Then

5 Rounds

10 Bar Muscle Ups

7 Shoulder to Overhead

Tuesday’s Workout

CrossFit Total

1-1-1 Back Squat

1-1-1 Shoulder Press

1-1-1 Deadlift

Wednesday’s Workout

Part 1

100m Handstand Walk For Time

Part 2

400m Plate Sprint

Thursday’s Workout

30-20-10

Toes to Bar

KB Lunge

Friday’s Workout

EMOM 30

1 Squat Snatch

Saturday’s Workout

Ranch Loop

Only 1 Class 8am

Ran Powder Canyon

We will meet at the gym at 8am and drive over together

Monday’s Workout

“Fight Gone Bad”

3 Rounds

1 Minute Wall Balls

1 Minute Sumo Deadlift High Pulls

1 Minute Box Jumps

1 Minute Push Press

1 Minute Calorie Row

1 Minute Rest

Tuesday’s Workout 

5 2 Minute Rounds

20 Box Step Ups

Max Push Ups

2 Minute Rest

Wednesday’s Workout 

Part 1

1 Mile Run For Time

Part 2

Every 2:30

3 Weighted Pull Ups

15-25 GHD Sit Ups

Thursday’s Workout

50-40-30-20-10

Calorie Bike

2x Reps Double Unders

Friday’s Workout 

“Fran”

21-15-9

Thrusters

Pull Ups

Saturday’s Workout

Part 1

5-5-5-5-5

Power Snatch

Part 2

Teams of 2 (4 Rounds Each)

10 DB Snatch

15 Burpee Box Jumps Overs

20 Sit Ups

Monday’s Workout

AMRAP 20

5-10-15-20-Etc

Sumo Deadlift High Pull

**1000m Bike After Each Round**

Tuesday’s Workout

5-5-5-5-5

Back Squats

5-5-5-5-5

Ring Dips

Wednesday’s Workout

5 Rounds Each For Time

15 Unbroken Pull Ups

400m Sprint

15 Knees to Elbows

Rest 3 Minutes

Thursday’s Workout

3 Rounds

10 Hang Power Cleans

20 Pistol Squats

Right into

3 Rounds

10 Hang Power Cleans

20 Wall Balls

Friday’s Workout

Part 1

5-5-5-5-5

Shoulder Press

Part 2

Each Set As Fast As Possible

50 Burpees to Target

Rest 3 Minutes

35 Burpees to Target

Rest 90 Seconds

20 Burpees to Target

Saturdays Workout

Teams of 3

For Time and Reps

21 Rope Climbs

84 Front Squats

Max Calorie Row

**2 Working at all times**

Monday’s Workout

Part 1

“Karen”

150 Wall Balls For Time

Part 2

3-3-3-3-3

Squat Cleans

5-5-5-5-5

Ring Rows

Tuesday’s Workout

3 Rounds For Time

25 Burpee Box Jumps

800m Run

Wednesday’s Workout

3 Rounds 

50 Double Unders

20s L-Sit

3 Minute Rest

3 Rounds

50 Double Unders

15 Hollow Rocks

3 Minute Rest

3 Rounds

50 Double Unders

10 V-Ups

Thursday’s Workout

“Lynne”

5 Rounds For Reps

Max Bodyweight Bench Press

Max Pull Ups

Rest as needed

Friday’s Workout

5 Rounds For Time

10 DB Hang Squat Cleans

20 Calorie Row

Saturday’s Workout

2 Rounds

400m Run

26 Hand Release Push Ups

400m Run

26 Kettlebell Swings

400m Run

26 AbMat Sit Ups

400m Run

26 Deadlifts

400m Run

26 Air Squats

400m Run

26 Box Jumps

Monday’s Workouts

Part 1

15 Minutes Find 1 Rep Max

Power Clean and Jerk

Part 2

EMOM 14

10 Clean and Jerks

1 Legless Rope Climbs

Tuesday’s Workouts

5 Rounds For Time

400m Run

15 Toes to Bars

Wednesday’s Workouts

“Cindy”

AMRAP 20

5 Pull Ups

10 Push Ups

15 Air Squats

Thursday’s Workout

Partner WOD

10 Rounds Each

3 Power Snatch

12/9 Calorie Bike

Friday’s Workout

5 Rounds For Time

30 Double Unders

15 DB Box Step Ups

300m Run

15 DB Presses

Saturday’s Workout

Part 1

3-3-3

Thrusters 

Part 2

“Jackie”

For Time

1000m Row

50 Thrusters

30 Pull Ups

Monday’s Workout

Friendly Fran

3 Rounds For Time

21 Thrusters

21 C2B Pull Ups

Tuesday’s Workout

Damn Diane

3 Rounds For Time

15 Deadlifts

15 Strict Deficit Handstand Push Ups

Wednesday’s Workout

Part 1

1 Rep Max Front Squat

Part 2

Max Handstand Hold

Part 3

1000m Row For Time

Thursday’s Workout

Part 1

For Time

300/240 Calorie Bike

Part 2

AMRAP 18

10 1-Arm Dumbbell Rows

Stretching

Friday’s Workout

Nasty Nancy

5 Rounds For Time

500m Run

15 Overhead Squats

15 Bar Facing Burpees

Saturday’s Workout

Awful Annie

50-40-30-20-10

Double Unders

GHD Sit Ups

5-4-3-2-1

Cleans

Monday’s Workout

Part 1

1-1-1 
Overhead Squats

Part 2

5 Rounds For Time

25 Air Squats

50 Double Unders

Tuesday’s Workout

Part 1

400m Sprint For Time

Part 2

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Wednesday’s Workout

EMOM 30

Minute 1-500m Bike

Minute 2-15 GHD Sit Ups

Minute 3-50m Farmers Walk

Thursday’s Workout

Part 1

1-1-1

Push Jerks

Part 2

3 Rounds For Time

25 Calorie Row

15 Push Jerks

Friday’s Workout

“Kelly”

5 Rounds For Time

400m Run

30 Box Jumps

30 Wall Balls

Saturday’s Workout

Part 1

2-2-2

Deadlift (No Sound)

Part 2

3 Rounds For Time

20 Deadlifts

5 Strict Muscle Ups

Monday’s Workout

Teams of 3

For Time

400m Run Together

200 Russian Kettlebell Swings

200 Sit Ups

800m Run Together

150 Russian Kettlebell Swings

150 Sit Ups

1200m Run Together

100 Russian Kettlebell Swings

100 Sit Ups

Tuesday’s Workout

Part 1

1-1-1

Front Squat

Part 2

AMRAP 10

9 DB Squats

3 Bar Muscle Ups

Wednesday’s Workout

Part 1

3-3-3

Bench Press

Part 2

5 Rounds For Time

10 Bench Press

20 Calorie Row

Thursday’s Workout

“Isabel”

30 Snatches For Time

Friday’s Workout

Part 1

10-10-10

Bent Over Row

Part 2

21-15-9

Ring Row

Burpee Box Jump

Calorie Bike

Saturday’s Workout

AMRAP 20

30 Lunges

20 Sit Ups

10 Strict Handstand Push Ups

Monday’s Workout

“Heavy DT”

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Tuesday’s Workout

Part 1

3-2-2-2-1-1-1-1-1

Part 2

Surprise Workout

Wednesday’s Workout

10 1 Minute Rounds

3 Thrusters

60ft Shuttle Sprint

Max Chest to Bar Pull Ups

2 Minute Rest

Thursday’s Workout

5-5-5-5-5

Back Squats

Friday’s Workout

“Fournier”

For Time

50 Shoulder to Overhead

5 Rope Climbs

40 Burpees

5 Rope Climbs

30 Shoulder to Overhead

5 Rope Climbs

Saturday’s Workout

3 Rounds For Time

30 Wall Balls

30 Squat Snatches

Monday’s Workout

9 Rounds For Time

3 Rounds of

500m Bike

15 Shoulder Presses

3 Rounds of

500m Bike

12 Shoulder Presses

3 Rounds of

500m Bike

9 Shoulder Presses

Tuesday’s Workout

2 Rounds For Time

1 Mile Run

100 Sit Ups

Wednesday’s Workout

30 Squat Clean and Jerks For Time

Thursday’s Workout

4 Rounds For Time

500m Row

3 Minute Rest

Friday’s Workout

Double Helen

For Time

1200m Run

63 Kettlebell Swings

36 Pull Ups

800m Run

42 Kettlebell Swings

24 Pull Ups

400m Run

21 Kettlebell Swings

12 Pull Ups

Saturday’s Workout

Tabata Handstand Push Ups

1 Minute Rest

Tabata Pistol Squats

1 Minute Rest

Tabata Push Ups

1 Minute Rest