Daily W.O.D.THOUGHTS & NEWS
5 Min AMRAP, Rest 5 Min, 4 Min AMRAP, Rest 4 Min, 3 Min AMRAP
-12 Cal Row
-48 Double unders (48 singles)
If two groups are needed due to a lack of open rowers, group 2 will go during group 1’s rest.
8 x 2 Min AMRAP, 1 Min Rest
-15 Wall Balls
Rx+: 30/20 – Rx: 20/14, 95/65 – S: 14/10, 65/45
-15 Pull ups
-Rest 2 min after each round
Rx+: C2B – 155/105 – Rx: 115/75 – 95/75
Strength: Front Squats
Front Squats 5,5,5,2,2
Load the weight with the intention of working up to a heavy 2 rep set.
Leave some strength for the METCON
Metcon: AMRAP 18
18/14 Calorie Row (you can use a bike if rowers are full but try to row if possible)
15 Box Jump Overs (24/20″)
12 TTB (hanging knee raises if you need to scale)
9 Front Squats 115\75 RX&RX+; 75/55 S
Foul You Up Friday! Chipper Style
70 Kettlebell Swings 55/35 and 35/25
60 Sit Ups
50 Wall Balls 20/14 and 14/10
40 Calories Row (if no rowers are available, move to the next movement and come back to the row)
20 Power Snatches
10 Handstand Push Ups
Rx & Rx +: Snatches & Thrusters 95/65 Scaled: Snatches & Thrusters 75/45
30 minute cut off!
Every other minute complete 5 reps of bench press. Start with a moderately heavy weight and up to a 5 rep max.
12 Minute AMRAP
12 pull ups (or 4 MU ring or bar)
18 goblet squats 55/35 RX 35/25 S
30 DU (90 singles)
8 Min AMRAP
10 Hang Cleans
10 Shoulder to Overhead (S2OH)
5 Bar Facing Burpees
5 Min rest
8 Min AMRAP –
10 Hang Cleans
5 Bar Facing Burpees
Rx: 115/75 Rx Plus: 155/105 Scaled: 95/65
This workout is two ALL OUT sprints but make sure you leave something in the tank after your first AMRAP!
20/15 cal row
5 Deads 275/185 RX+ 245/155 Rx 225/135 S – These should be heavy after about the second round so choose a weight that will challenge you but maintain good form! Share barbells as needed.
20/15 Cal Bike
3 Rope climbs / or 10 of the strictest pull-up you can complete.
Use aerobic pacing on this workout- don’t go crazy. Try to maintain a solid pace and work through the movements.
1 x 4@ 75%
3 x 4@ 85%
1 x 5 @ 90%
–IF this is second time doing this (see two weeks ago), depending on how you feel, try to go 5 lbs heavier on each set
Metcon: 7 rounds for time
7 Box jumps 24/20
7 Stationary OH plate lunge (try to alternate starting leg! :-)) 45/25 Rx 35/15 Scaled
7 push ups
18 Cal Bike
21 Wall Balls
Rest 2 Min
Rx+: 30/20 – Rx: 20/14 – Scaled: Challenge yourself to do a more difficult TTB or a heavier ball every in rounds 2 and 4.
-May need a second group to start in the rest period
-Goal for the day: Go faster on the bike than normal. Don’t save anything for the wall balls. Push yourself and try to hang on during the wall balls. If you don’t push the pace on the bike, it won’t be a hard workout.
-Rest 3 Minutes between sets
-Same weight throughout
4 Rounds max unbroken kipping pull ups, rest 2 min
15 Min AMRAP
-15 Kb Swings @ 53/35 (scale as needed)
-45 Double Unders
Scale: Heavy Seated DB Press, 90 singles, (45 total if working on double unders)
3 x (10 Db/kb Rows & GHD situps or med ball sit ups)
15 min E3MOM: Back squat
1 x 3 @ 70%
1 x 4 @ 80%
1 x 3 @ 90%
2 x 5 @ 85%
5 Min amrap
-10 cal bike
-5 Pull ups
24 Min AMRAP: 2 Min Work, 1 Min Rest.
-5 Power Cleans
-5 Bar Facing Burpees
Rx+: 185/125 – Rx: 135/95 – S: 105/70
-If 135 is light, but 185 is heavy, go somewhere in between.
8 rounds of 2 min on 1 min off. Start where you finish the previous 2 min round.
-5 Muscle Ups (Strict pull ups or as close as possible)
-10 Box Jumps
-15 Pull ups
-20 Calorie Bike
Rest 3 Min
15 E3MOM: 3 Reps Back Squat
-First set @ 75%
-2-4 sets @ 85%
-5 set @ 90%
6 Min AMRAP
-8 Front squats
-40 Double unders
Rx+: 135/95 – Rx: 95/65 – S: Scale as needed should be able to move through quickly
10 MIN E2MOM: 3 Strict press
8 Min AMRAP
-14 Hang cleans
Rx+: 135/75 – Rx: 115/65 – 85/55
3 Rounds: 5 Min on 5 min off
–Rx+: 275/185 – Rx: 225/155 – S: 185/125
Strength: 5 Sets of 5 reps ascending of push press. Work up to a 5 rep max. Record highest completed set.
Metcon: Complete 5 rounds for time.
18/15 cal row
8 C&J 155/105 RX/RX+ 95/65 S
8 Bar facing burpees
Spend 6 minutes or so working on Double Unders. If you are proficient at DU, work for about 3 mins and then establish a new max of unbroken DU’s.
Deadlifts 225/ 155 RX 185/ 135 S 255/185 RX+
In between each round perform 10 push ups and 10 OH lunges 35/25 RX 25/15 S 55/35 RX+
Cool down 1000 m Row
Strength: Spend about 18 minutes working up to a heavy single snatch (squat snatch or power snatch). Partner up and work on form. We will be maxing on this lift soon.
15/12 cal row
20 KB or dumbell single arm snatches
12/10 cal bike
20 Knees to elbow
Rx & Rx Plus: 50/35
Scaled: 35/25 & hanging knee raises
Record rounds + reps
First 4 minutes complete 8 FS per minute at 95/65
Second 4 minutes complete 5 FS per minute at 135/95
Final 4 minutes complete 2 FS per minute at max weight you can clean (try to complete all 4 sets w/ same weight)
All to be done from the ground!
Record highest weight used.
Metcon: AMRAP 8
10 Shoulder to Overhead
10 Box Jumps
Rx/Rx+: 135/95 & 24/20; Scaled: 95/65 and 20/12
Record rounds and reps
With a running clock:
4:00 Row for calories
4:00 Assault Bike
4:00 Wall Balls 20/14
2:00 KB swings 55/35
1:00 pull ups
REST 1 MINUTE BETWEEN RDS— Score is total number of repetitions
Start stations staggered for first three movements depending on class size.
Cash out 150 good full range sit ups or 75 GHD sit ups
Strength: Overhead Squat Skill EMOM 10
Every minute on the minute, complete 5 overhead squats at 50-60% of your max OHS. Focus on form and depth.
Compete 50 double unders to start the metcon and after each set for a total of 200 double unders.
Rx & Rx Plus: 225/155
Scaled: Strict dumbbell shoulder press 25/15 and 155/105
3 rounds of the following
2 minutes to row 25/20 calories
1 minute max TTB
1 minute max box jumps 24/20
Rest 4 minutes
3 rounds of the following
2 minutes to ride 20/ 15 calories
1 minute max pull ups
1 minute max burpee box overs 24/20
Score is total of TTB, box jumps, pull ups , bar over burpees
Rx & Rx Plus: as prescribed.
Scaled: 20/12 box, sit ups and ring rows.
Strength: Max Bench Press
Take 20 minutes and working with a partner, work up to your 1 rep bench max. Ensure you have a spotter when pushing to your max weight. Record score.
14 Minute AMRAP
10 Sumo Dead High Pulls
10 Floor Swipers
Rx & Rx Plus: 95/65
Skill Work: Double Under EMOM 6
30 seconds on, 30 seconds off of Max Double Unders for 5 Rounds
Last round, complete max double unders and record total in 60 seconds
Metcon: 4 Rounds for Time
25 Wall Balls
25 KB Swings
25 Sit Ups
25 OH Plate Lunges
Rx: 20/14, 55/35, 35/25
Scaled: 14/10, 35/25, 25/15
Rx Plus: 20/14, 70/55, 45/35
Back Squat Max Rep
After the warm up, use 20 minute to work up to your max back squat. Work with a partner and share a rack/weights. Record your score in Zen. This is a benchmark!
Metcon: 3 Rounds for Time (score is total time)
25/20 Calorie Bike/Row
20 Hanging Power Cleans
20 Push Press
Rx Plus: 115/75
100 Double Unders
90 Sit ups
80 Air Squats
70 KB Swings @ 53/35
60 Cal Bike
50 Push ups
40 Cal Row
30 Pull ups
20 DB or KB Snatch
10 Min EMOM 3 Cleans – Work up to a heavy triple
14 Min AMRAP
-10 Front squats
Rx+: 205/135 – Rx: 145/100 – S: 115/75
Attention Members! Click here or on image below to check in, log workouts, record PR’s, view the daily leaderboard and look up archived workouts on Zen Planner!
Zen Planner is a software suite specifically designed for CrossFit gyms to allow us to better provide you information about classes, class times and record/share results/information between members. It’s designed with two users in mind: the gym owner and the member. So, follow the tabs and find out what you need to know!
-It’s, ultimately, a digital whiteboard and membership management tool.
-Through the App you can: Reserve a class, add yourself to a waitlist and cancel your reservation. Yoga classes have limited space and are filling up fast – so ensure you can reserve your class today.
-You can view all class information, including: Name of the class, Coach/Instructor, Description & Spaces Remaining and “Who’s Coming” to classes
-Update basic profile information
-View & record your results for workouts
-View and comment on the leaderboard
-The app can be found in the app store on iTunes under “ZenPlanner Member App.”
1. As a member, do I HAVE to use ZenPlanner or get the app on my phone?
No. However, all members are set up in the system and check in at the Kiosk before each class. If you don’t have the app, you can still access the website (https://commence.sites.zenplanner.com) to accomplish all that the app does, but it is a little clunky, requires you to login each time and not as easy to navigate through.
2. Is there a charge for Zen Planner?
Nope. It’s free with your membership.
“I am not a CrossFit Commence Member and want to sign up for a drop-in Yoga class. Is this possible?”
Yes. Drop-ins are welcome! $15 per class. You can also do a punch card for $125 for 12 sessions or $59/month for unlimited yoga. If you are interested in dropping in, go to https://commence.sites.zenplanner.com/calendar.cfm and click on the class time you would prefer. Once you get to the class page, hit the “Sign Up” button under “New Here?”. On the next page, click the “Register” button and you can get set up as a new member and reserve the class time.