WOD

Workout of the Day 12-11-23

Monday

Strength
12:00, Every 1:30
2 Touch & Go Power Clean

Conditioning
3 Rounds of "The Heavy Chief"
3:00 AMRAP, 1:00 Rest
3 Power Clean 185/125
6 Push-Ups
9 Air Squat

Tuesday

Strength
12:00, Every 1:30
2 Thruster from the floor

Conditioning
5 Rounds
5 Thruster 135/95
8 Toes to Bar
40 Double Unders

Wednesday

Conditioning
"Friends or Frenemies"
15 Minutes (10 Rounds)
Partners Max Distance Row
Partner 1, :30 Row
Transition :15
Partner 2 :30 Row
Transition :15

Thursday

Strength
15 Minutes, Every 3:00
3 Deadlift
3 Tall Box Jump
10/8 Calorie Bike Sprint

Conditioning
Partner I Go, You Go
5 Full Rounds Each
5 Deadlift 275/205
15/12 Calorie Bike

Friday

Conditioning
20 Minutes
0:45 Work / 0:15 Rest
- Distance Bike
- Bar Muscle-Ups
- Distance Bike
- Handstand Push-Ups

Saturday

Conditioning
CrossFit Open WOD 15.3
14:00 As Many Rounds as Possible
7 Muscle-Ups
50 Wallballs
100 Double Unders

Sunday

Strength
Max Distance Single Arm Overhead Carry 70/50

Conditioning
15:00 As Many Rounds as Possible
4 Single Arm KB Clean G/Y
6 SA Push Press
8 Single Arm KB OH Lunge
Repeat 2nd Side
0:30 Hollow
0:30 Side Plank ea.

by William Freyberger

Workout of the Day 12-04-23

Monday

Strength
12:00, Every 1:30
3 Touch & Go Power Clean

Conditioning
50 Power Cleans 155/105
*every drop = 5 Burpees & 50 Double Unders

Tuesday

Strength
12:00, Every 1:30
3 Thruster from the floor

Conditioning
8 Minutes, As Many Rounds as Possible
5 Thruster 155/105
10 Toes to Bar

Wednesday

Conditioning
Pyramid Partner Row
10-15...40-45-50
Up the pyramid and back
P1 does 10, then p2 15
each partner does a 50 cal row

Thursday

Conditioning
30 Minutes, Every 3:00
50 Double Unders
5 Deadlift
5 Strict Handstand Push-Up

Friday

Conditioning
30 Calorie Bike
30 Bar Muscle-Ups
3:00 Rest
40 Calorie Bike
40 Pull-Ups
4:00 Rest
50 Calorie Bike
50 Wallballs

Saturday

CrossFit Open WOD 21.2
10-20-30-40-50 Single Arm Dumbbell Snatch 50/35#
15-15-15-15-15 Burpee Box Jump Over 24/20"

Sunday

Strength
Max Distance Dual Front Rack Carry R/G

Conditioning
3 Rounds
5 Turkish Get-Up ea. G/Y
400 Meter Run

by William Freyberger

Workout of the Day 11-27-23

Monday 

Strength
12:00, Every 1:30
5 Touch & Go Power Clean

Conditioning
3 Rounds
1:00 Max Double Unders
1:00 Max Rep Power Clean 135/95
1:00 Max Rep Bar Facing Burpee
1:00 Rest

Tuesday

Strength
12:00, Every 1:30
5 Thruster from the floor

Conditioning
10-9-8...3-2-1 Thruster 95/65
1-2-3...8-9-10 Toes to Bar

Wednesday

Conditioning
3 Rounds w/ a partner
250 Meter Row
500 Meter Row
750 Meter Row
Partner 1 does 250, then Partner 2 does 250...

Thursday

Conditioning
35 Minutes for Quality w/ Partner
I Go, You Go, Full Rounds
5 Deadlift
15 Push-Ups
20 Alt. Dumbbell Curls

Friday

Conditioning
4 Rounds
1:00 Calorie Bike
1:00 Bar Muscle-Ups
2:00 Rest
3 Rounds
1:00 Calorie Bike
1:00 Wall Walks
2:00 Rest
2 Rounds
1:00 Calorie Bike
1:00 Chest to Bar Pull-Ups

Saturday

Conditioning
CrossFit Open WOD 11.1
10 Minutes as Many Rounds as Possible
30 Double Unders
15 Power Snatch 75/55

Sunday

Strength
Max Distance Suitcase Carry R/G

Conditioning
50 Box Jumps
50 Goblet Squats G/Y
40 Box Jumps
40 Kettlebell Swings
30 Box Jumps
30 Turkish Get-Ups

by William Freyberger

Workout of the Day 11-20-23

Monday

Strength
1 x 20 Back Squat

Conditioning
400 Meters of Walking Lunges
10:00 Time Cap

Tuesday

Strength
1 x AMRAP Bench 225/155

Conditioning
15 Minutes, Every Minute on the Minute
Minute 1: Dumbbell Bench 50/35
Minute 2: Max Calorie Row
Minute 3: Rest

Wednesday

Conditioning
12:00 As Many Rounds as Possible
300 Meter Run
30 Single DB Step-Ups 50/35, 20/16"
rest 2:00
12:00 As Many Rounds as Possible
100 Double Unders
16 Single Arm Devil's Press 50/35
rest 2:00
12:00 As Many Rounds as Possible
400 Meter Row
20 DB Goblet Squat 50/35

Thursday

Strength
15:00, Every 1:30
1-3 Snatch

Conditioning
"The Standard" (18 Cap)
30 Clean & Jerks 135/95
30 Muscle-Ups
30 Snatch

Friday

Conditioning
18:00 As Many Rounds as Possible
15/12 Calorie Bike
100 Meter Suitcase Carry
200 Meter Run
1:00 Rest

2:00 Rest

18:00 As Many Rounds as Possible
18/15 Calorie Row
15 Burpees
200 Meter Run
1:00 Rest

Saturday

Strength
12:00 to Build up to a 1RM Squat Clean Thruster

Conditioning
Partners Share Barbell
15:00 As Many Squat Clean Thrusters as Possible 165/115

Sunday

Strength
1 x AMRAP Strict Pull-Up

Conditioning
3 Rounds
400 Meter Run
21 Pull-Ups

by William Freyberger

Workout of the Day 11-13-23

Monday

Strength
Build up to a 2RM Back Squat

Conditioning
3 Sets for Quality
8 Front Rack Reverse Lunge
6-10 Front Squat (same weight)

Tuesday

Strength
Build up to a 2RM Bench Press

Conditioning
8 Rounds 0:20 / :10
Push-Ups
Ring Rows
Double Unders

Wednesday

Conditioning
12:00 As Many Rounds as Possible
300 Meter Run
30 Box Jump Over 24/20
rest 2:00
12:00 As Many Rounds as Possible
20/18 Calorie Bike
20 Single Arm Snatch 70/50
rest 2:00
12:00 As Many Rounds as Possible
400 Meter Row
5 Wall Walks

Thursday

Strength
12:00, Every 1:30
2 Snatch

Conditioning
Teams of 3
Partner I Go, You Go, You Go
6 Rounds each,
10/8 Calorie Bike
1 Snatch, AHAP
3 Overhead Squat

Friday

Conditioning
18:00 As Many Rounds as Possible
:20 Side Plank ea.
20 Toes to Bar
200 Meter Run
1:00 Rest

2:00 Rest

18:00 As Many Rounds as Possible
10 Man Makers 35/25
200 Meter Run
1:00 Rest

Saturday

Conditioning 
Partners, partition however,
must complete run together
1 Mile Run
80 Burpees
60 Clean & Jerks 185/125
40 Rope Climbs

Sunday

Strength
Build up to a 2RM Strict Pull-Up

Conditioning 
3 Rounds
12ea Single Arm Kettlebell Swing G/Y
3ea Turkish Get-Up
300 Meter Suitcase Carry

by William Freyberger

Workout of the Day 11-06-23

Monday

Strength
1 x 20 Back Squat

Conditioning
3 Sets for Quality
2 Front Squat
16 Dual DB Rev Lunge
25 VMO Squat

Tuesday

Strength
1 x AMRAP Bench 225/155

Conditioning 
3 Sets for Quality
2 Heavy Strict Chin-Up
10-12 Inclince Dumbbell Bench Press
20 Dual DB Curl

Wednesday

Conditioning
12:00 As Many Rounds as Possible
400 Meter Run
20 Handstand Push-Ups
rest 2:00
12:00 As Many Rounds as Possible
100 Double Unders
5 Bar Muscle-Up
rest 2:00
12:00 As Many Rounds as Possible
21/18 Calorie Row
21 Toes to Bar

Thursday

Strength
12:00, Every 1:30
Power Snatch + Snatch

Conditioning
Teams of 3
Partner I Go, You Go, You Go
6 Rounds each,
3 Snatch 155/105
10/8 Calorie Bike

Friday

Conditioning
18:00 As Many Rounds as Possible
10 Ring Row
10 Parallette Shoot Through w/ push-up
200 Meter Run
1:00 Rest

2:00 Rest

18:00 As Many Rounds as Possible
0.4 Mile Bike
30 Box Jump 24/20
200 Meter Run
1:00 Rest

Saturday

Conditioning
Partners Share all the barbell reps
*4 Burpees at the top of every minute
70 Thruster 95/65
60 Push Jerk 135/95
50 Clean & Jerk 155/105
40 Squat Clean 185/125
30 Deadlift 275/205

Sunday

Strength
1 x AMRAP Strict Pull-Up

3x
12ea SA DB Hi-Pull
25 Banded Pull Aparts

Conditioning
800 Meter Farmers Carry for time

by William Freyberger

Workout 10-30-23

Monday

Strength
3 x 3 Back Squat
1 x AMRAP @ 90% of last set

Conditioning
3 Sets for Quality
3 Front Squat
16 Dual KB FR Rev Lunge
25 Dual DB Squat

Tuesday

Strength
3 x 3 Bench Press
1 x AMRAP @ 90% of last set

Conditioning
3 Sets for Quality
3 Heavy Strict Chin-Up
10-12 Dumbbell Bench Press
15 Clapping Push-Up

Wednesday

Conditioning
12:00 As Many Rounds as Possible
400 Meter Run
8ea Single Arm DB Clean & Press 50/35
rest 2:00
12:00 As Many Rounds as Possible
75 Double Unders
5 Ring Muscle-Ups
rest 2:00
12:00 As Many Rounds as Possible
21/18 Calorie Row
15 Lateral Burpees over the Rower

Thursday

Strength
12:00, Every 1:30
Snatch Deadlift + Power Snatch + Overhead Squat

Conditioning
Teams of 3
8:00 As Many Reps as Possible
3 Touch & Go Power Snatch 135/95
7:00 As Many Reps as Possible
15/12 Calorie Bike

Friday

Conditioning
18:00 As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squat
200 Meter Run
1:00 Rest

2:00 Rest

18:00 As Many Rounds as Possible
20 Russian Kettlebell Swing R/G
20m Suitcase Carry ea.
200 Meter Run
1:00 Rest

Satruday

Conditioning
"The Type1 TakeDown"
5.7 Rounds for Time
400 Meter Run
4 KB-Facing Burpees G/Y
12 Kettlebell Swings
4 KB-Facing Burpees
4 Bar Muscle-Ups

Sunday

Strength
3 x 3 Strict Pull-Up
1 x AMRAP @ 90% of last set

Conditioning
25-20-15-10-5
Barbell Curl 45/35
5-10-15-20-25
Kettlebell Sumo DL Hi-Pull G/Y

by William Freyberger

Workout of the Day 10-23-23

Monday

Strength
1 x 20 Back Squat

Conditioning
3 Sets for Quality
5 Front Squat
16 Dual Deficit DB Lunge
25 Goblet Squat

Tuesday

Strength
1 x AMRAP Bench 225/155

Conditioning
3 Sets for Quality
5 Heavy Strict Chin-Up
10-12 Dumbbell Bench Press
AMRAP Feet Elevated Ring Row

Wednesday

Conditioning
12:00 As Many Rounds as Possible
300 Meter Run
15 Sumo Deadlift Hi-Pull 95/65
rest 2:00
12:00 As Many Rounds as Possible
50 Double Unders
20 Single Arm DB Snatch 50/35
rest 2:00
12:00 As Many Rounds as Possible
18/15 Calorie Row
12 Handstand Push-Up c

Thursday

Strength
12:00, Every 1:30
2 (Snatch Deadlift + Power Snatch)

Conditioning
Teams of 3
Share reps as desired
50 Calorie Bike
100 Power Snatch 135/95
150 Calorie Bike

Friday

Conditioning
18:00 As Many Rounds as Possible
1.0 Mile Bike
50 Unweighted Step-Ups
200 Meter Run
1:00 Rest

2:00 Rest

18:00 As Many Rounds as Possible
500 Meter Row
25 Sit-Ups
200 Meter Run
1:00 Rest

Saturday

Conditioning
Partner 'Heavy' DT for 20:00
20:00 As Many Rounds as Possible
Shared w/ Partner however
12 Deadlift 185/125
9 Hang Power Clean
6 Shoulder to Overhead

Sunday

Strength
1 x AMRAP Strict Pull-Up

Conditioning
12:00 As Many Rounds as Possible
1-2-3-4-....
Toes to Bar
Pull-Ups
Burpees

by William Freyberger

Workout of the Day 10-09-23

Monday 

Strength
Every 2:00 x 10
2 Squat Clean + 2 Jerks

Conditioning
12 Minutes, As Many Roudns as Possible
1 Power Clean 225/155
2 Push Jerk
3 Front Squat

Tuesday

Strength
9 Minutes, Every Minute on the Minute
M1: 3-5 Strict Muscle-Up
M2: 8ea SA Russian KBS.
M3: 20 Single Doubles

Conditioning
9:00 As Many Rounds as Possible
5 Muscle-Ups
100 Double Unders

Wednesday

Conditioning
300 Meter Run
100 Meter DB FR Walking Lunge 50/35
300 Meter Run
100 Alt. SA DB Clean
300 Meter Run
100 Wallballs
300 Meter Run

Thursday

Conditioning
2000 Meter Row Time Trial

Friday 

Conditioning
Partner I Go, You Go, Full Rounds
9:00 As Many Reps as Possible
100 Meter Run
Max Reps Toes to Bar
9:00
100 Meter Run
1 Rope Climb
9:00 As Many Reps as Possible
100 Meter Run
1210 Calorie Bike

Saturday

Conditioning
"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

In memory of Canadian Forces Cpl. Nicholas Bulger.

Sunday

Strength
12-10-8-6-4 Bench Press

Conditioning
As Many Turkish Get-Ups as Possible in 14 Minutes
*top of every 2:00 minute 35 Double Unders

by William Freyberger