March 27, 2020 Friday


March 26, 2020 Thursday

4 RFT: 400M Run 24/20 Cal Row/Bike 50 Mountain Climbers 25 Box Jumps *40 Minute Cap Run *Should take approx 1:45-2:30 Row/Bike L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/13 *If Biking, subtract 3 calories *Sub in Sit-Ups/Burpees if not rower or bike. Or double run distance. Sit-ups would be around 40 reps, If you choose burpees, target 20 reps. Mountain Climbers L4: 50 L3: 50 L2: 30 L1: 30 Box Jumps L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates *Sub Jumping Jacks if you do not have a box. Do 50 Jumping Jacks

**BODYWEIGHT WOD *40 Minute Cap Run *Should take approx 1:45-2:30 Row/Bike L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/13 *If Biking, subtract 3 calories Mountain Climbers L4: 50 L3: 50 L2: 30 L1: 30 Jumping Jacks L4: 50 L3: 50 L2: 30 L1: 30 Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... Warm-up Calves and achilles 400M Run Cool Down: 0:00-4:00 Low Dragon 4:00-8:00 Dragon 8:00-10:00 Lax Calves


March 25, 2020 Wednesday

14 Min EMOM: 1) Max Unbroken Strict Pull-Up 2) Cardio (athlete's choice) *if you are doing less than 4 reps, You can break these up and do singles throughout the minute if needed. L4: Strict Pull-Up L3: Strict Pull-Up L2: Ring Rows/Bent Over Barbell Rows - moderate loading L1: Ring Rows/Bent Over Barbell Rows - light loading Cardio Ideas: Row/Bike/Ski Erg/Run/Jumping Jack/Jump Rope/etc... This is just a minute to move and keep heart rate up Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 10 Inch Worms 50' Reverse Bear Crawl 20 Shoulder Circles 10 RDLs :30 Strict Pull-Up :30 HSPU Cool Down: 0:00-2:00 Puppy Dog 2:00-4:00 Thread The Needle 4:00-8:00 Lizard 8:00-10:00 Lax Lats

*Cardio piece after each set of deadlifts 12 Min AMRAP 3,6,9,12... Continue to increase by 3 Reps HSPU Deadlift *7/6 Cal Bike after each round L4: HSPU L3: HSPU L2: Pike Push-Up/Push-Up L1: Pike Push-Up/Push-Up Deadlift L4: 225/155 L3: 165/115 L2: 115/85 L1: 85/65 Bike L4: 8/7 L3: 7/6 L2: 6/5 L1: 5/4

BODYWEIGHT ONLY WOD A To save yourself from doing inchworms, feel free to tie a couple towels to a tree or basketball hoop and pull yourself up off the ground. Cardio, athlete's choice. Keep moving, not tracking anything for the cardio minute.

*Cardio piece after each set of Deadlifts BODY WEIGHT WOD B 12 Min AMRAP 3,6,9,12... Continue to increase by 3 Reps HSPU Reverse Lunge *15 Air Squats Between Rounds L4: HSPU L3: HSPU L2: Pike Push-Up/Push-Up L1: Pike Push-Up/Push-Up Reverse Lunge: L4: 3 Reps on each leg (So round one, 6 total) Grab anything that weighs something (at your own risk!) L3: 3 Reps on each leg (So round one, 6 total) Grab anything that weighs something (at your own risk!) L2: 3 Reps on each leg (So round one, 6 total) L1: 3 Reps on each leg (So round one, 6 total) Air Squats L4: Pistols (5/S) L3: 15 AIr Squats L2: 12 Air Squats L1: 9 Air Squats


March 24, 2020 Tuesday

Run *Match time domains. 2:00-4:00-8:00-4:00-2:00 DB Push Press L4: 35/25 L3: 25/15 L2: 15/10 L1: Broomstick *Use a weight in which you know you could do 20 unbroken if needed Medball Twist L4: 30/20 L3: 20/14 L2: 10/8 L1: Bodyweight KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Sit-Ups L4: 100 L3: 75 L2: 60 L1: 40 Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 200M Run 20 Shoulder Circles 4x10 Leg Swings 16 (8/S) Reverse Lunge 10 R KBS 10 DB Push Press 200M Run Cool Down: 0:00-2:00 Low Dragon 2:00-6:00 Lizard 6:00-7:00 Seal/Sphinx 7:00-8:00 Standing Forward Fold 8:00-10:00 LaX Calves

Run *Match time domains. 2:00-4:00-8:00-4:00-2:00 Push-Up L4: Push-Up L3: Push-Up L2: 20" Box Push-Up L1: 30" Box Push-Up *Use a height in which you know you could do 20 unbroken if needed Medball Twist *Body weight L4: 100 L3: 100 L2: 75 L1: 50 Lunges L4: Jumping L3: Jumping L2: Lunges L1: 70 Lunges Sit-Ups L4: 100 L3: 75 L2: 60 L1: 40 Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 200M Run 20 Shoulder Circles 4x10 Leg Swings 16 (8/S) Reverse Lunge 20 Lunges 10 Push-Ups 200M Run Cool Down: 0:00-2:00 Low Dragon 2:00-6:00 Lizard 6:00-7:00 Seal/Sphinx 7:00-8:00 Standing Forward Fold 8:00-10:00 LaX Calves

3 RFQ: 10 Slow Surfers 10 Reverse DB Flies 10 Upper Body Supermans Check video on Saolmates page.


March 23, 2020 Monday

A. Hotel Hell 100 DB Hang Clusters *Every minute, do 5 burpees **Famous CrossFitter Jason Khalipa taking on this workout: https://www.youtube.com/watch?v=q5yX9TaJIyM *We will be completing this WOD in honor of all of those who taking the Coronavirus head on. Thank you to all our Doctors/Nurses/1st Responders/Military and everyone else who is out there trying to protect the healthy and help cure the sick. You are all our heroes! DBs L4: 35/25 L3: 35/25 L2: 25/15 L1: 15/10 Burpees L4: 5 L3: 5 L2: 3 L1: 2 Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 20 Hip Rotators 20 (10/S) Lunge Stretch w/ Dragon 14 (7/S) Reverse Lunge 5 Burpees 10 DB Hang Cluster 5 Burpees Cool Down: 0:00-3:00 Pigeon 3:00-6:00 Dragon 6:00-8:00 Bound Angle 8:00-10:00 LaX Shoulders

BODYWEIGHT VARIATION! 100 Deck Squats *Every minute, do 5 burpees *We will be completing this WOD in honor of all of those who taking the Coronavirus head on. Thank you to all our Doctors/Nurses/1st Responders/Military and everyone else who is out there trying to protect the healthy and help cure the sick. You are all our heroes! Deck Squats L4: 100 L3: 100 L2: 60 L1: 100 Air Squats Burpees L4: 5 L3: 5 L2: 3 L1: 2 Warm up 50' Butt Kicks 50' High Knees 3 Rounds 15 Sec with Each Movement: Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 20 Hip Rotators 20 (10/S) Lunge Stretch w/ Dragon 14 (7/S) Reverse Lunge 5 Burpees 1:00 Deck Squat Practice Cool Down: 0:00-3:00 Pigeon 3:00-6:00 Dragon 6:00-8:00 Bound Angle 8:00-10:00 LaX Shoulders

RDL (10/S) Reverse Lunge (8/S)


March 22, 2020 Sunday

Rest Day

Rest Day! Remember to work on figuring out your good habits for next week


March 21, 2020 Saturday

*After the box jump overs, you will perform a hang or a hold. Movement subs are below the scaling options. 1) HS Hold/OH Hold 2) Hollow Hold 3) Hang From Cage 4) Plank 5) Bottom of Squat Pull-Ups L4: Pull-Ups L3: Pull-Ups L2: Banded L1: Ring Rows DB (1 DB) L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Box L4: Completely Over 24/20 L3: 24/20 L2: 20/Plates L1: Plates HOLDS HS Hold L4: HS Hold L3: HS Hold L2: DB Hold OH 25/15 L1: Hold arms overhead Hollow L4: Hollow L3: Hollow L2: Bent Hollow Hold L1: Shoulders down, legs up Hang L4: Hang L3: Hang L2: Hang L1: Ring Row Hold Plank L4: Plank L3: Plank L2: Plank L1: Box Plank Squat L4: Bottom of Squat L3: Bottom of Squat L2: Bottom of Squat L1: Bottom of Squat MOVEMENT SUBS: Pull-Ups - 20 (10/S) Dumbbell/KB Rows or 15 Bent Over Barbell Rows Dumbbell Squats - Jump Squats Dumbbell Snatch - Light Barbell Snatch - Possibly empty bar Box Jump Overs - DB Lateral Jump Overs (20 Reps instead) HOLD SUBS: 1) HS Hold/OH Hold - Hold Equipment OH or a plank 2) Hollow Hold 3) Hang From Cage - Holding weight in Deadlift position 4) Plank 5) Bottom of Squat Warm-Up: 50' Butt Kicks 50' High Knees 3 Rounds, 15 sec of each Jumping Jacks Long Striders Mountain Climbers Air Squats Then.... 4x10 Leg Swings 100' Reverse Bear Crawl 20 Shoulder Circles 10 DB Snatch 10 DB Squats :30 Pull-Up Work Cooldown: 0:00-2:00 Puppy Dog 2:00-6:00 Pigeon 6:00-8:00 Low Dragon 8:00-10:00 Standing Straddle

ALL BODY WEIGHT WOD *After the tuck jumps, you will perform a hang or a hold. Movement subs are below the scaling options. 1) HS Hold/OH Hold 2) Hollow Hold 3) Plank 4) Bottom of Squat Inch Worm: L4: 8 L3: 6 L2: 3 L1: 6 Plank Burpees Jumping Squat L4: As written L3: As written L2: Air Squat L1: Air Squat Hand To Elbow Plank L4: As written L3: As written L2: Plank Reach Out L1: Plank :20 Tuck Jump L4: Tuck Jump L3: Tuck Jump L2: Bring one knee to chest L1: Bring one knee to chest HOLDS HS Hold L4: HS Hold L3: HS Hold L2: Hold Arms Overhead L1: Hold arms overhead Hollow L4: Hollow L3: Hollow L2: Bent Hollow Hold L1: Shoulders down, legs up Plank L4: Plank L3: Plank L2: Plank L1: Box Plank Squat L4: Bottom of Squat L3: Bottom of Squat L2: Bottom of Squat L1: Bottom of Squat Warm-Up: 50' Butt Kicks 50' High Knees 3 Rounds, 15 sec of each Jumping Jacks Long Striders Mountain Climbers Air Squats Then.... 4x10 Leg Swings 100' Reverse Bear Crawl 20 Shoulder Circles 10 DB Snatch 10 DB Squats :30 Pull-Up Work Cooldown: 0:00-2:00 Puppy Dog 2:00-6:00 Pigeon 6:00-8:00 Low Dragon 8:00-10:00 Standing Straddle


March 20, 2020 Friday

Levels: DU L4: 100 L3: 50 L2: 125 Singles L1: 60 SIngles Clean and Jerk L4: 95/65 L3: 75/55 L2: 55/35 L1: 35/15 Row Cal L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 Subs: Jump Rope -> Mountain Climbers Approx 60-70 Reps Power Clean and Jerks -> Use a barbell, DB, KB, Wallball, Slamball Row Cals -> Bike Cals (Subtract 3 per level) -> Burpees -> 12 Shuttle Runs Warm-Up: 50' Butt Kicks 50' High Knees 3 Rounds, 15 seconds of each jumping jacks long striders mountain climbers air squats then... 4x10 leg swings 16 lunge stretch with dragon 50' bear crawl 10 bent over barbell rows 10 hang power cleans 10 push press 1:00 Row Cooldown: 0:00-2:00 Low Dragon 2:00-4:00 Seated Straddle 4:00-6:00 Puppy Dog 6:00-8:00 Happy Baby 8:00-10:00 Lax Shoulders

*At Home With No Extra Equipment Levels: Mountain Climbers L4: 80 L3: 60 L2: 45 L1: 30 Deck Squats L4: 10 L3: 8 L2: 6 Drop to floor, roll over, jump up L1: 4 Drop to floor, roll over, jump up Reverse Bear Crawl L4: 75' L3: 50' L2: 25' L1: 30 sec Plank hold Warm-Up: 50' Butt Kicks 50' High Knees 3 Rounds, 15 seconds of each jumping jacks long striders mountain climbers air squats then... 4x10 leg swings 16 lunge stretch with dragon 50' bear crawl :30 Deck Squats Cooldown: 0:00-2:00 Low Dragon 2:00-4:00 Seated Straddle 4:00-6:00 Puppy Dog 6:00-8:00 Happy Baby 8:00-10:00 Lax Shoulders

*Can do these with or without weight


March 19, 2020 Thursday

Lunge & Push Press: 1 DB or KB will be used. If you have a barbell, an empty barbell would do. If you have cardio equipment, we want this to be about 2:00 of cardio work. If you are running, time it out to be about 2:00 of work. Weather should be decent until about 5:00pm. Then it is supposed to rain. Warm-Up: 50' Butt Kick 50' High Knees 3 Rounds, 15 sec of each movement: Jumping Jacks Long Striders Mountain Climbers Air Squats 4x10 Leg Swings 16 Lunge Stretch w/ Dragon 20 Trunk Twists 10 DB Push Press (Each Side) 10 Ab Mat Sit-Ups Cooldown: 0:00-2:00 Thread The Needle 2:00-5:00 Lizard 5:00-8:00 Seated Straddle 8:00-10:00 Hamstring Splits on Wall

If you have cardio equipment, we want this to be about 2:00 of cardio work. If you are running, time it out to be about 2:00 of work. Weather should be decent until about 5:00pm. Then it is supposed to rain. If you need help with scaling, please reach out to Maggie, Mason, or Clint Warm-Up: 50' Butt Kick 50' High Knees 3 Rounds, 15 sec of each movement: Jumping Jacks Long Striders Mountain Climbers Air Squats 4x10 Leg Swings 16 Lunge Stretch w/ Dragon 20 Trunk Twists 10 Push-Ups 10 Sit-Ups Cooldown: 0:00-2:00 Thread The Needle 2:00-5:00 Lizard 5:00-8:00 Seated Straddle 8:00-10:00 Hamstring Splits on Wall


March 18, 2020 Wednesday

RX: 95/65 Barbell Scale using whatever equipment you have. Make sure you select modified if you do modify. Warm-Up: 3 Rounds, :15 each Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 20 Hip Rotators 16 (8/S) Reverse Lunges 5 Front Squats 5 Push Press 5 Thrusters Cooldown: 0:00-4:00 Dragon 4:00-8:00 Pigeon 8:00-10:00 Couch Stretch

*Body Weight At Home WOD RX: 95/65 Barbell Scale using whatever equipment you have. Make sure you select modified if you do modify. Warm-Up: 3 Rounds, :15 each Jumping Jacks Long Striders Mountain Climbers Air Squats Then... 4x10 Leg Swings 20 Hip Rotators 20 Shoulder Circles 5 Push-Ups 10 Burpees Cooldown: 0:00-2:00 Twisted Cross 2:00-4:00 Child's Pose w/ Shoulders 4:00-6:00 Lizard 6:00-8:00 Sumo Squat 8:00-10:00 Couch Stretch

*At Home WOD, both tracks


March 17, 2020 Tuesday

*33 Min Cap **ATHLETE'S CHOOSE THEIR OWN ORDER ***Top Times around 26 Double Unders L4: 200 L3: 100 L2: 250 Singles L1: 125 Singles Row L4: 120/100 L3: 100/80 L2: 80/65 L1: 65/50 R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 HSPU L4: Deficit HSPU (4"/2") L3: HSPU L2: AB Mat HSPU L1: Pike/Push-Ups DB Snatch L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Burpees L4: 40 Burpee Chest to Bar L3: 40 Burpee Pull-Ups L2: 30 Burpee Pull-Up - lower jump L1: 30 Burpees Bear Crawl L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Sandbag L4: 150/100 L3: 100/70 L2: 70/50 L1: 50/30 *Can scale to ball slams if needed Rope Climb L4: Legless L3: 15' L2: 10' L1: Ring Rows

Athlete's choose their own order! Break it up however you'd like. *At Home WOD


March 16, 2020 Monday

Target 65-68%

L4: TTB L3: TTB L2: Hanging Knee Raises L1: Ab Mat Sit-Ups L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Shuttle Run: As Written

*At Home WOD