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CrossFit Man Maker

Strength

5x4/8 Front/Back

Squat @ 80%

4x15 MB GHD Sit Up

Workout

12 Min Alternating EMOM

a. 3 DB Man Maker 40/25

b. 50 Mountain Climber

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CrossFit Matt Fraser Front Squat

Strength

3x4 Front Squat @ 60%

5x2 Knees to Elbow

+ 2 Toes to Bar

+ 1 Chest to Bar Pull Up

Workout

20 Min Alternating EMOM

a. 1 Power Clean

+ 3 Front Squat

+ 3 Push Press

+ 1 C&J 80% BW

b. 2 Killer Sprint

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CrossFit Overhead Walking Lunges with Dumbbells

Strength

5x3 Squat Snatch

*Working form then adding weight

4x3 Weighted Pull Up or Pull Up Progression

Workout

4 Rd/Time

15 DB Thruster 40/25

10 OHWL w/DB 40/25

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CrossFit Wall Climb

Strength

5x4/8 Front/Back

Squat @ 94% of Monday

4x20 Ab Mat Sit Up

Workout

12 Min EMOM

3 Power Snatch 95/65

2 Box Jump 24/20"

1 Wall Climb

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CrossFit Kettle Bell Sumo Deadlift High Pull

Strength

12 Min Alternating EMOM

a. 6-8 Bench Press

b. 6-8 Ring Dip

c. 45 Second Plank

Workout

For Time:

25 Pull Up

50 cal Row (600m Run)

100 KB SDLHP 24/20kg

50 Box Jump 24/20"

25 Pull Up

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CrossFit Julie Foucher Hang Power Clean

Strength

5x4/8 Front/Back

Squat @ 75%

4x15 In & Out

+ 15 Side Plank Raise Each Side

Workout

10 Min AMRAP

15 Deadlift

10 Hang Power Clean

5 Push Jerk

135/95

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CrossFit Handstand Push Up Fun

Strength

5x3 Weighted Pull Up

4x6 OHS w/DB

*Work form and up in weight

Workout

5 Rd

30 Seconds Toes to Bar

30 Seconds Rest

30 Seconds Ring Dip

30 Seconds Rest

30 Seconds Body Weight Deadlift

30 Seconds Rest

30 Seconds HSPU

30 Seconds Rest

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CrossFit One Arm DB Push Press

Strength

4x7/13 Front/Back

Squat @ 94% of Tuesday

3x1 Minute Handstand Walk Practice

Workout

16 Min AMRAP

10 Box Jump 24/20

12 Wallball 20/14

14 GHD Sit Up

16 One Arm DB Push Press 50/35

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CrossFit Shoulder Combo

Strength

5x1 Strict Press

+ 2 Push Press

+ 3 Push Jerk

*AHAP

4x2 Turkish Get Up

( 1 Each Side)

Workout

4 Rd/ 1 Minute of Each

-KB Snatch 16/12

-Sit Up

-BW Lunge

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CrossFit New Year Squats

Strength

4x7/13 Front/Back

Squat @ 70%

3x25 Ab Mat Sit Up

Workout

For time:

50 Power Snatch 95/65

40 Burpee

30 Power Clean 95/65

20 GHD Sit Up

10 OHS 95/65

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CrossFit Kettle Bell Sumo Deadlift High Pull

Recovery/Skill

3x4 Front Squat @ 60%

4x2 Snatch Pull

+ 2 Power Snatch

+ 2 Snatch Balance

Workout

For Time:

50 KB SDLHP 24/20

50 Sit Up

50 Double Under

25-12-6-3

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CrossFit Push Up

Strength

4x7/13 Front/Back

Squat @ 94% of Monday

4x1 Min Plank

Workout

15 Min EMOM

10 Double Under

10 Push Up

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CrossFit Overhead Squat

Conditioning/Core

"Annie"

50-40-30-20-10

Double Under

Sit Up

Workout

For Time:

10-9-8-7-6-5-4-3-2-1

OHS 135/95

Pull Up

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CrossFit Renegade Row

Strength

6x1 Squat Snatch

*Work for then AHAP

4x10 DB Bent Over Row

(Each Side)

Workout

15 Min AMRAP

20 Wallball 20/14

10 Ring Dip

5 DB Renegade Row 35/25

(Each Side)

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CrossFit Push Up

Strength

Find 1 RM

Back Squat

4x12 MB GHD Sit Up

Workout

2 Rd/Time

60 Air Squat

40 Jumping Jack

20 HR Push Up

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CrossFit Jumping Chest to bar

Strength

6x1 C & J

*Work up to AHAP

4x15 Side Plank Raise

+ 15 Side Crunch Each Side

Workout

4 Rd/20 Min Time Cap

400m Row

30 Push Press 65/45

20 Jumping Chest to Bar Pull Up

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CrossFit Front Squat

Strength

Find 1 RM

Front Squat

3x1 Min Plank

Workout

For Time:

100 Thruster 45/35

*EMOM 10 Double Under

(20 Single Jump Rope)

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CrossFit Wallball

Strength

10 Minute EMOM

1 Strict Press

+ 2 Push Press

+ 3 Push Jerk

+ 4 HSPU

+ 5 HR Push Up

Workout

5 Rd/Time

50 Double Under

20 Wallball 20/14

10 Burpee

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CrossFit WOD Workout of the Day

Strength

5x Big Clean Complex

*Working Up

4x12 Front Rack Walking Lunge

Workout

12 Min AMRAP

9 Ring Dip

9 V-Up

9 Squat Jump

9 DB Russian Twist 25/20

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CrossFit DB Squat Snatch

Strength

5x10 One DB Push Press

*Work Up

4x4 DB Squat Snatch

Workout

15-12-9

Burpee Pull Up

Front Squat 155/115

Core

3 Rd

15 Side Plank Raise

15 Side Crunch Each Side

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Testimonials

Phyllis Fry
2013-11-24, 18:10
I started the 12 week boot camp in February & have just kept going! Love the workouts, the trainers, my fellow boot campers and feeling healthier!
Ericka Dingman
2013-11-24, 18:09
I was overweight,and had horrible back pain. I started extreme and they were so wonderful about modifying things for me. I have lost 30 pounds so far and I will never go anywhere e...
Amanda McCulloch
2014-05-29, 21:25
Wonderful place! Great work outs for all and great people to enjoy classes with ; )
Greg F.
2013-11-24, 18:13
Todays workout beat me to the ground! I hope you enjoy your spin class and bowflex, I am your GREATEST competition.

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