Tuesday 1/21/20

HonorFit 60

Strength/Skill

FOR LOAD
4×3*
Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is weight)

Workout

FOR TIME*
15-12-9
Hang Power Clean 95/65
Box Jump (20/24)

into…

12-9-6
Hang Power Clean (135/95
Box Jump (24/30)

into…

9-6-3
Hang Power Clean 185/125
Box Jump (30/30+)

*Goal is three increasing heights for the Box Jump.

(Score is Time)

SC 45

Strength/Skill

EMOM x 10 MINUTES
MIN 1 – 10-15 SA DB Bench Press (R)
MIN 2 – 10-15 SA DB Bench Press (L)

Workout

4 SETS
15/12 Cal Bike
10 Burpees Box Jump Overs (24/20)

-Rest 1:00 b/t Sets-

(Score is each Round for Time)

HonorFit 30

Workout

EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 15 KB Suitcase Deadlifts
MIN 3 – :45 DBL KB Front Rack Hold

(Score is Weight)

 

Friday 1/17/20

HonorFit 60

Lumberjack 20

20 Deadlifts 275/185lbs
Run 400m
20 KB swings 70/53lb
Run 400m
20 Overhead Squats 115/75lbs
Run 400m
20 Burpees

Run 400m
20 Pullups 
Run 400m
20 Box jumps 
Run 400m
20 DB Squat Cleans 45/30lbs each
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

 


SC 45

STRENGTH

5-5-5-5

Tempo Deadlift

WORKOUT

3 ROUNDS FOR TIME

50m KB Farmer Carry 70/53

15 Deadlifts 135/95

50m KB Farmer Carry

15 Jumping Pull-ups

HonorFit 30

WORKOUT

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

5 DB Thrusters

5 Burpees

100m Run

-Rest 1:00-

AMRAP x 4 MINUTES

4 DB Thrusters

4 Burpees

100m Run

-Rest 1:00-

AMRAP x 3 MINUTES

3 DB Thrusters

3 Burpees

100m Run

 

Thursday 1/16/20

HonorFit  60

WORKOUT

AMRAP x 18 MINUTES

6 Muscle-Ups (Ring or Bar)

18 DB Hang Power Cleans 50/35

36 Forward Lunges

(Score is Rounds + Reps)

Finisher

3 Rounds

50m Sled Pushes AHAP

SC 45

STRENGTH

5-5-5-5

Tempo Strict Press

WORKOUT

EVERY 3:00 x 5 SETS

12/10 Cal Row

10 Push Press 115/75

10 Burpee Over Bar

(Score is Each Round for Time)

HonorFit 30

WORKOUT

EVERY 3:00 x 5 SETS

40 Double-Unders (80 Singles)

20 Air Squats

10 V-Ups

FINISHER

“TABATA”

8 ROUNDS :20 ON / :10 OFF

MOVT 1 – MAX Push-Ups

MOVT 2 – MAX Ring Rows

 

 

Wednesday 1/15/20

HonorFit 60

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat

Snatch + 1 Overhead Squat

(Score is Weight)

WORKOUT

EMOM x 4 MINUTES

5 Burpees then

Max Reps of Squat Snatch 95/65

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then

Max Reps of Squat Snatch 95/65

(Score is Reps)

SC 45

STRENGTH

5-5-5-5

Tempo Back Squat

WORKOUT

3 ROUNDS FOR TIME

20 Back Rack Lunges 95/65

20 Slam Ball 20/10

200m Run

-12:00 Hard Cap-

HonorFit 30

WORKOUT

AMRAP x 13 MINUTES

20 Alt. DB Snatches

10 Up-Downs

20 Alt. DB Front Rack Lunges

(Score is Rounds + Reps)

 

 

Tuesday 1/14/20

HonorFit 60

WORKOUT

4 ROUNDS FOR TIME

75 Double Unders

500/450m Row

25 Hand Release Push-ups

(Score is Time)

FINISHER

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups

SC 45

STRENGTH

EVERY 1:00 x 7 SETS*

3 Hang Power Clean

*Keep loading

light-moderate.

(Score is Weight)

WORKOUT

“FRAN”

FOR TIME

21-15-9

Thrusters 95/65

Pull-ups

-10:00 Hard Cap-

(Score is Time)

HonorFit 30

WORKOUT

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

3 DB Thrusters

6/4 Cal. Bike

-Rest 2:30-

REPEAT!

(Score is Rounds + Reps)

FINISHER

3 SETS

10 Hammer Curls

20 Hollow Rocks

 

 

 

 

 

Monday 1/13/20

HonorFit 60

Workout

TWO PARTS
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES
10 Box Jumps 24/20
10 DB Bent Over Row 50/35

COOL DOWN
FOR RECOVERY

2:00 Bike
6:00 Stretching

SC 45

Strength/Skill

3 SETS
10/10 Single Arm DB Press

(Score is Weight)

Workout

AMRAP x 12 MINUTES
10 Hand Release Pushups
12 DB Hang Power Clean 40/25
100′ SA DB Overhead Lunge (50′ each arm)

(Score is Rounds + Reps)

HonorFit 30

Workout

FOR TIME
500m Row
25 Hand-Release PushUps
400m Row
20 HR Push-Ups
300m Row
15 HR Push-Ups
200m Row
10 HR Push-Ups
100m Row
5 HR Push-Ups

-16:00 Hard Cap-

(Score is Time)

Friday 1/10/20

HonorFit 60

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

Partner 1 Completes…

100m Run

12 Wall Balls 20/14

6 Burpees

While Partner 2… Rests

P1 completes a full round

while P2 rests then switch.

(Score is Rounds + Reps)

PARTNER FINISHER

NOT FOR TIME

100 Alt. Partner Plank

“Hi-Fives”*

*Set-up so that both arms

reach and connect at

extension for the hi-five.

SC 45

STRENGTH

5-5-5-5

Bench Press

(Score is Weight)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 25 Slam Balls

MIN 3 – Rest

HonorFit 30

WORKOUT

AMRAP x 10 MINUTES

100m Run

10 DB Hang Power Cleans

10 DB Front Squats

10 V-Ups

(Score is Rounds + Reps)

FINISHER

3 SETS

16 Glute Bridge-Ups

24 Plank DB Taps

 

 

 

 

Thursday 1/9/20

 

HonorFit 60

STRENGTH

20 mins to Find a Heavy 3 rep Back Squat

WORKOUT

AMRAP x 7 MINUTES

10 Unbroken Double Unders*

10 Knee to Elbow

5 Strict Dips (Box or Ring)

*Double Unders increase by 10

reps each Round.

-Rest 2:00–

AMRAP x 7 MINUTES

10 KB Sumo DL High Pull 53/35*

10 Knee to Elbow

5 Strict Dips (Box or Ring)

*KB SDHP increase by 5 reps

each Round.

(Score is Rounds + Reps)

SC 45

STRENGTH

5-5-5-5

Tempo Deadlift

WORKOUT

FOR TIME

800m Run

21 Deadlifts 155/105

400m Run

15 Deadlifts 185/135

200m Run

9 Deadlifts 225/155

(Score is Time)

HonorFit 30

WORKOUT

EVERY 3:00 FOR 5 SETS

15/12 Cal. Row

12 DB Burpee Deadlifts

9 DB Deficit Push-Ups

 

 

 

 

Wednesday 1/8/20

HonorFit 60

SKILL

EMOM x 10 MINUTES

MIN 1 — 4 Thrusters (Building)*

MIN 2 — :40 Practice

Gymnastic Kipping Pull-up**

*Start light and build each

minute. Goal is to end

40-50% above the workout weight.

**Drill connecting reps with

the push away from the bar.

(Score is Weight)

BENCHMARK WORKOUT

“FRAN”

FOR TIME

21-15-9

Thruster 95/65

Pull-Up

OPTIONAL COOL DOWN

FOR RECOVERY

3:00 Slow Pedal on Bike

2:00 Foam Roll Upper Back / Lats

1:00 Rebound Recovery

(prone rest)

SC 45

STRENGTH

5-5-5-5

Strict Press

(Score is Weight)

WORKOUT

EVERY 2:00 x 6 SETS

30 Double Unders

10 Strict Press 65/45

30 Double Unders

(Score is Each Round for Time)

HonorFit 30

WORKOUT

AMRAP x 4 MINUTES

12 Ring Rows

12 Slam Balls

-Rest 1:00-

AMRAP x 3 MINUTES

8 Ring Rows

8 Slam Balls

-Rest 1:00-

AMRAP x 2 MINUTES

4 Ring Rows

4 Slam Balls

(Score is Rounds + Reps)