MONDAY

MONDAY
Weightlifting
Front Squat + Push Press
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min. AMRAP

5 Power Snatch (115/75)
10 TTB
15 HR Push Ups
20/15 Cal Row

MONDAY

MONDAY
Metcon
Metcon (Time)
“Zachary Tellier”

For Time:

10 Burpees
10 Burpees
25 Push Ups
10 Burpees
25 Push Ups
50 Lunges
10 Burpees
25 Push Ups
50 Lunges
100 Sit Ups
150 Air Squats

MONDAY

MONDAY
Weightlifting
Front Squat + Push Press
Metcon
Metcon (Time)
For Time:

100 Wall Balls (20/14)
50 Burpees Over Bar
25 Power Cleans (135/95)

MONDAY

MONDAY
Weightlifting
Back Squat
Metcon
Metcon (Time)
For Time:

50 Wall Balls (20/14)
50 Burpees
50 Wall Balls

MONDAY

MONDAY
Weightlifting
Back Squat
Metcon
Metcon (AMRAP – Rounds)
15 min. Cap

Min. 1 – 2 Pull Ups/2 Push Ups
Min. 2- 4 Pull Ups/4 Push Ups
etc.

**When you can not complete the reps for that minute/ 400m Run/ Start back at 2 reps

MONDAY

MONDAY
Weightlifting
Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP

9 Clean and Jerks (135/95)
12 TTB
15 Burpees Over the Bar

MONDAY

MONDAY
Weightlifting
Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
13 min. AMRAP

10 Power Cleans (115/75)
10 Push Ups
10 Front Squats (115/75)
10 Pull Ups

MONDAY

MONDAY
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

MONDAY

MONDAY
Metcon
Clean and Jerk
Metcon
Metcon (No Measure)
EMOM 20

5 Burpees Over the Bar + 1 Clean and Jerk @70%

MONDAY

MONDAY
Metcon
Metcon (Time)
HERO WEEK

” Riley”

For Time:

1.5 Mile Run
150 Burpees
1.5 Mile Run

MONDAY

MONDAY
Weightlifting
Back Squat
Metcon
Metcon (Time)
For Time:

50-40-30-20-10

Air Squats
D/U

25-20-15-10-5

Push Press
Front Squat

MONDAY

MONDAY
Metcon
Metcon (Weight)
EMOM 9

4 Back Squats

Metcon

MONDAY

MONDAY
Metcon
Metcon (Weight)
EMOM 9

4 Back Squats

* Up 5-10 lbs. from last week

Metcon
Metcon (Time)
5 RFT:

10 Pull Ups
20 Wall Balls (20/14)
10 Burpees

MONDAY

MONDAY
Metcon
Metcon (Weight)
EMOM 9

4 Back Squats

Metcon
Metcon (Time)
5 RFT:

200m Row
10 HSPU
200m Run
10 CTB

MONDAY

MONDAY
Metcon
Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

MONDAY

MONDAY
Metcon
Metcon (Weight)
EMOM 6

3 Snatches

Every :45 for 6 sets

2 Snatches

Every :30 for 6 sets

1 Snatch

Metcon
“Ball Pull Run” (Time)
40-30-20-10

Wall Balls (20/14)
Pull Ups

* 200m Run

MONDAY

MONDAY
Metcon

MONDAY

MONDAY
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

MONDAY

MONDAY
Metcon
Metcon (Weight)
15 min. Clock

0-5
4 Touch and Go Power Snatch
5-10
2 Touch and Go Power Snatch
10-15
Build to Heavy Single

Metcon
Metcon (Time)
For Time:

30 Toes to Bar
400m Run
50 Pull Ups
400m Run
30 TTB

MONDAY

MONDAY
Metcon
Metcon (Time)
For Time:

50 Wall Balls (20/14)
21 Deadlifts (225/155)
30 Wall Balls
15 Deadlifts
20 Wall balls
9 Deadlifts

MONDAY

MONDAY
Weightlifting
Deadlift

MONDAY

MONDAY
Metcon
Metcon (Time)
5 RFT:

400m Run
10 Pull Ups
20 Push Ups
30 Air Squats

MONDAY

MONDAY
Weightlifting
Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min. AMRAP

10 Pull Ups
10 Thrusters (115/75)
10 Burpees Over the bar

MONDAY

MONDAY
Weightlifting
Front Squat
Metcon
Metcon (2 Rounds for reps)
6 min. Ladder

3,6,9, etc.

Deadlift (185/115)
HR Push Up

2 min. Rest

3,6,9 etc.

Hang Power Clean (185/115)
HSPU

MONDAY

MONDAY
Weightlifting
Front Squat
Metcon
Metcon (No Measure)
Every 3 min. For 15 min:

10 Pull Ups
15 Goblet Squats
10. Box Jump Overs (24/20)

MONDAY

MONDAY
Weightlifting
Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min. AMRAP

10 Push Press (95/65)
10 Box jumps (24/20)
10 Pull Ups

MONDAY

MONDAY
Weightlifting
Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min. AMRAP

2,4,6,8,etc.

Hang Squat Clean (115/75)
HSPU

MONDAY

MONDAY
Metcon
Metcon (Weight)
A) In 8 min.

Build to a Heavy Thruster

B) EMOM 8

6 Thrusters @ 65%

Metcon
Metcon (Time)
5 RFT:

10 STO (135/95)
50 D/U
20 Air Squats

MONDAY

MONDAY
Metcon
Metcon (Time)
A) 10 EMOM
1) 10 CTB + 10 Air Squats
2) 10/7 Cal Row + 7 Burpees

B) 5 RFT:
5 Hang Clusters (135/95)
10 TTB

MONDAY

MONDAY
Weightlifting
Back Squat
Metcon
Metcon (Time)
For Time:

10-8-6-4-2
Power Snatch (135/95)

** 10 Burpees Over the Bar

MONDAY

MONDAY
Weightlifting
3 Deadlift + 3 Hang Power Cleans + 3 STO
Metcon
Metcon (Time)
6 RFT:

5 Clean and Jerks (185/115)
40 D/U

MONDAY

MONDAY
Metcon
Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

MONDAY

MONDAY
Metcon
Metcon (No Measure)
12 min. EMOM

1) 18/15 Cal Row
2) 15/10 Cal AB
3) 10 Burpees

Metcon
Metcon (Weight)
a) 12 min. to Build to Heavy Power Clean

b) 10-8-6-4-2
UB TnG Power Cleans
**10 HSPU btwn. each round

MONDAY

MONDAY
Weightlifting
Front Squat + Push Press
Metcon

MONDAY

MONDAY
Metcon
Metcon (Time)
“Tellier”

For Time:

10 Burpees
10 Burpees
25 Push Ups
10 Burpees
25 Push Ups
50 Lunges
10 Burpees
25 Push Ups
50 Lunges
100 Sit Ups
10 Burpees
25 Push Ups
50 Lunges
100 Sit Ups
150 Air Squats

** Wear a vest.

MONDAY

MONDAY
Metcon
Metcon (No Measure)
12 min. EMOM

1) 5-10 TTB + 8 Burpees
2) 18/15 Cal Row
3) :40 sec HS Hold

Metcon
Metcon (Time)
For Time:

30-20-10

DB Snatch
Box Jump Overs
Sit Ups

MONDAY

MONDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
30 MIN. AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats
20/15 Cal Row

MONDAY

MONDAY
Weightlifting
Back Squat

MONDAY

MONDAY
Metcon
Metcon (Time)
Buy In: 20 Burpees Over the Bar
18 Clean and Jerks (165/115)

5 Rnds.

18 Cal Row
18 TTB
18 Thrusters (45/35)

Buy Out: 20 Burpees Over the Bar
19 Clean and Jerks (165/115)

MONDAY

MONDAY
Metcon
Metcon (Time)
12 Days of Christmas

1. Squat Cleans (225/155)
2. Muscle Ups or Wall Climbs
3. Deadlifts (225/155)
4. Burpees Over the Bar
5. HSPU
6. TTB
7. KBS (53/35)
8. Box Jumps (24/20)
9. Pull Ups
10. Cal AB
11. Snatch (135/105)
12. X12 Double Unders (144 reps)

MONDAY

MONDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min. AMRAP

5 CTB
10 HSPU
15 OHS (115/75)

MONDAY

MONDAY
Weightlifting
Front Squat (5-4-3-2-1)
Met-Con
Metcon (Weight)
15 min. EMOM

1) 10 Front Squats @ 65%
2) 12 Burpees Over the Bar
3) Rest

MONDAY

MONDAY
Metcon
Metcon (Time)
FOR TIME:

30 Front Squats (135/95)
30 Burpee Box Jump Overs (24/20)
30 Pull Ups
20 Thrusters
20 Burpee Box Jump Overs
20 Pull Ups
10 Clusters
10 Burpee Box Jump Overs
10 Pull Ups

MONDAY

MONDAY
Weightlifting
Back Squat
Metcon
Metcon (Calories)
3x 30 sec. Assault Bike Sprints

** Rest 3 min. Between efforts

MONDAY

MONDAY
Metcon
Metcon (No Measure)
10 min. EMOM

a) 50 D/U
b) 5-10 SHSPU

Metcon
Metcon (Time)
For time:

40-30-20
Push Ups
Air Squats
30-20-10
Push Press (75/45)
OHS (75/44)
20-10-5
Push Jerks (135/95)
Front Squats (135/95)

MONDAY

MONDAY
Warm-up
10 min. EMOM

2 TGU

Metcon
Metcon (6 Rounds for calories)
6 Rnds. : 2 min. Rest btwn Rnds

20 Sec. ME Assault Bike

MONDAY

MONDAY
Weightlifting
Back Squat (5 sec. pause)
Metcon
Metcon (Calories)
6 x 25 sec. on: 2:30 off
Assault Bike

MONDAY

MONDAY
Metcon
Metcon (4 Rounds for calories)
a) 7 min. EMOM
12 Burpees

b) 4x 3 min. On: 3 min. Off

30 D/U
10 Hang Power Snatch (95/65)
10 STO (95/65)
Max Effort AB/Ski

MONDAY

MONDAY
Metcon
Metcon (Weight)
10 min. EMOM

a) 15/10 Cal Row
b) 10 STO (155/105)

– REST 2 MIN.-

10 min. EMOM

a) 12/8 Cal Bike
b) 12 Burpees

– REST 2 MIN. –

10 min. EMOM

a) 10 Power Snatch (155/105)
b) 10 Chest to Bar

MONDAY

MONDAY
Metcon
Metcon (4 Rounds for time)
4 Rnds: 2 min. Rest btwn Rnds

30 Wall Balls
2x
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

R/X: (155/105)

MONDAY

MONDAY
Weightlifting
Deadlift
Metcon
Metcon (Time)
For Time:

20 DB Push Jerks
15 BBJO (24/20)
30 DB Push Jerks
15 BBJO (24/20)
20 DB Push Jerks
15 BBJO (24/20)

MONDAY

MONDAY
Metcon
Metcon (5 Rounds for time)
5 Rnds.

6 Power Cleans (155/105)
6 Push Jerks
12 Dbl KB Front Squats (53/35)
12 TTB

** Rest 3 min. btwn Rnds.

MONDAY

MONDAY
Weightlifting
Back Squat
5×3

** Build by Feel

Metcon
Metcon (No Measure)
Evert 2 min. for 12 min.

14 KBS (70/53)
7 Burrpee Box Jump Overs

MONDAY

MONDAY
Metcon
Metcon (Time)
“Barbara”

5 Rnds.

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

Rest 3 min. Btwn Rnds.

MONDAY

MONDAY
Weightlifting
Oly
15 min. EMOM

1 Clean and Jerk

Metcon
Metcon (AMRAP – Rounds and Reps)
6 min. AMRAP

6 TTB
6 Hang Power Cleans (95/65)

MONDAY

MONDAY
Metcon
Metcon (Time)
“Badger”

3 RFT:
30 Squat Cleans (95/65)
30 Pull Ups
800m Run

MONDAY

MONDAY
Weightlifting
Thruster
4×4

** Build from last week

Metcon
Metcon (Time)
For Time:

20 TTB
50 D/U
40/30 Cal
50 D/U
20 TTB

MONDAY

MONDAY
Weightlifting
Thruster
4×6

* Building Sets

Metcon
Metcon (Time)
For Time:

15-12-9-6

TTB
Burpee Box Jump Overs (24/20)

** After each round 12/9 Cal Row

MONDAY

MONDAY
Metcon
Metcon (Time)
DECK OF CARDS

MONDAY

MONDAY

MONDAY

MONDAY
Weightlifting
Thruster
4×8
** Building Sets
Metcon
Metcon (Time)
FOR TIME:

50 Double Unders
30 STO (75/45)
50 Double Unders
30 Hang Power Snatch
50 Double Unders
30 Burpees

MONDAY

MONDAY
Metcon
Metcon (Time)
HERO WEEK

“WILLY”

3 RFT:

800m Run
5 Front Squats (225/155)
11 CTB
400m Run
12 KBS (70/53)

MONDAY

MONDAY
Metcon
Metcon (Time)
“Pheezy”

3 RFT:

5 Front Squats
18 Pull Ups
5 Deadlifts
18 TTB
5 Push Jerks
18 HR Push Ups

(165/105)

MONDAY

MONDAY
Metcon
Metcon (Time)
“Wittman”

7 RFT:

15 KBS (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

MONDAY

MONDAY
Metcon
Metcon (5 Rounds for time)
5 Rnds.
Each for Time:

5 Power Cleans (135/95)
10 Front Squats
5 Push Jerks
20 Pull Ups

Rest 90 sec.

MONDAY

MONDAY
Metcon
Metcon (Time)
“NUTTS”

For Time:

10 HSPU
15 DL (250/205)
25 Box Jumps (24/20)
50 Pull Ups
100 Wall Balls (20/14)
200 Double Unders
400m Run w/Plate (45/25)

MONDAY

MONDAY
Metcon
Metcon (Time)
“Hansen”

5 RFT:

30 KBS (70/53
30 Burpees
30 Sit Ups

MONDAY

MONDAY
Weightlifting
Front Squat + Push Press
5 x 2+2
Metcon
Metcon (No Measure)
Every 3 min. for 15 min:

15 Goblet Squats
12 Burpees
9 CTB

MONDAY

MONDAY
F: Front Squat + Push Press
Build to a heavy:

1 Front Squat + 1 Push Press

Metcon
Metcon (Time)
For Time:

800m Run
21 STO (95/65)
21 Burpees
400m Run
15 STO
15 Burpees
200m Run
9 STO
9 Burpees

MONDAY

MONDAY
Metcon
Metcon (Time)
“Badger”

3 RFT:

30 Squat Cleans (95/65)
30 Pull Ups
800m Run

MONDAY

MONDAY
Weightlifting
Front Squat + Push Press
5x 3+ 3

** 5-10 lbs. heavier than last week

Metcon
Metcon (Time)
3 RFT:

800m Run
15 Pull Ups
30 Push Ups
45 Air Squats

MONDAY

MONDAY
Weightlifting
Front Squat + Push Press
5x 3+3

** 10 lbs. Heavier
** Same weight across

Metcon
Metcon (Time)
For Time:

21-15-9

STO (115/75)
Front Squats (115/75)
Bar Facing Burpees

MONDAY

MONDAY
Weightlifting
Front Squat
a) Build to Heavy Single
b) 3×2 @ 95%
Metcon
Metcon (Time)
For Time:

40/30 Cal Row
20 Power Cleans (185/125)
30 HSPU
20 Power Snatch (155/95)
30 HR Push Ups
40/30 Cal Row

MONDAY

MONDAY
Weightlifting
Push Press + Front Squat
5 x 3 Front Squats + 3 Push Press

@ 50% 1rm Front Squat

Metcon
Metcon (Time)
10 RFT:

10 Wall Balls (20/14)
10 Burpees

MONDAY

MONDAY
Weightlifting
Front Squat
a) Build to heavy 3
b) 4×2 @ 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min. AMRAP

4 Squat Cleans (185/125)
8 Burpees Over the Bar
4 STO (185/125)

MONDAY

MONDAY
Weightlifting
Front Squat
a) Build to a Heavy 3 Rep
b) 3×2 @ 85%
Metcon
Metcon (Time)
For Time:

50-40-30-20-10

Double Unders
Wall Balls

MONDAY

MONDAY
Weightlifting
Front Squat
a) Build to heavy 5 Rep
b) 5×3 @ 80%
Metcon
Metcon (Time)
For Time:

15 Burpee Box Jump Overs
20 Goblet Squats (70/53)
15 Burpee Box Jump Overs
20 CTB
15 Burpee Box Jump Overs
20 Goblet Squats
15 Burpee Box Jump Overs

MONDAY

MONDAY
Weightlifting
Fromt Squat
a) Build to a heavy 5rep
b) 4×3 @ 75%
Metcon
Metcon (2 Rounds for time)
For time:(10 min. Cap)

60 ALT. DB Snatch (50/35)
EMOM 5 Burpees

For Time: (10 min. Cap)

100 D/U
100 Weighted Sit Ups

MONDAY

MONDAY
Metcon

MONDAY

MONDAY
Metcon
Metcon (Time)
For time:

Buy in: 35 Burpees Over the Bar

8 Rnds

8 Deadlifts
8 Hang Power Cleans
8 Front Squats
8 STO

Buy Out: 35 Burpees Over the Bar

R/X: (115/75)

MONDAY

MONDAY
Metcon
Metcon (Time)
For Time:

Buy In: 50 Cal Row

12 Power Snatch
30 Wall Balls
9 Power Snatch
30 Wall Balls
6 Power Snatch
30 Wall Balls
3 Power Snatch
30 Wall Balls

R/X: (165/115)

MONDAY

MONDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min. AMRAP

3 HSPU
3 Cleans (155/115)
** increase reps every 3 rnds.

Metcon
Metcon (Time)
50-30-10

Pull Ups
Push Ups
Air Squats

MONDAY

MONDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
“Wittman”

7 RFT:

15 KBS (53/35)
15 Power Clean (95/65)
15 Box Jumps (24/20)

MONDAY

MONDAY
Metcon
Metcon (2 Rounds for reps)
25 min. Clock:

15 min. AMRAP

9 Power Cleans (155/115)
18 Air Squats
9 TTB
18 Lunges

Into

10 min. AMRAP

3 M/U
6 Push Jerks (155/115)
9 Front Squats (155/115)

MONDAY

MONDAY
Metcon
Metcon (2 Rounds for time)
2 Rounds.

52 Wall Balls (20/14)
36 Pull Ups
18 Burpees

Rest 3 min. Between Rounds

MONDAY

MONDAY
Metcon
Metcon (Time)
30 min. Clock:

For time:

40 Thrusters (95/65)
30 TTB
20 Box Jump Overs (20)
10 Strict Defecit HSPU
20 Box Jump Overs (20)
30 CTB
40 OHS (95/65)

At 20 min.

Find a heavy Clean and Jerk

MONDAY

MONDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min. AMRAP

3 HSPU
6 Pistols
9 Pull Ups

Metcon
Metcon (AMRAP – Reps)
4 min. AMRAP

Clusters (165/105)

Metcon
Metcon (Time)
10 RFT:

2 Snatch (165/105)
8 Burpees Over the Bar

MONDAY

MONDAY
Metcon
Metcon (Time)
3 RFT:

15 Thrusters (75/45)
30 D/U
3 Rope Climbs

Metcon
Metcon (Time)
1 K Row
Metcon
Metcon (Time)
1 Mile Bike

MONDAY

MONDAY
Metcon
Metcon (3 Rounds for time)
a) 15-12-9-6

Cal Row
Wall Balls (30/20)
Power Cleans (145/95)

—Rest 3 min. —

b) 3 RFT:

15 TTB
10 STO (145/95)
5 Front Squats (145/95)

— Rest 3 min. —

c) For Time:

15 Snatch (145/95)

MONDAY

MONDAY
Metcon
Metcon (Time)
HOMEBASE 12 DAYS OF CHRISTMAS

1) Cluster (165/105)
2) M/U
3) Front Squats (165/105)
4) Box Jumps (30/24)
5) HSPU
6) TTB
7) KBS (70/53)
8) Cal AB
9) Deadlift (165/105)
10) Front Rack Lunges (165/105)
11) Burpees
12) 1K Row

MONDAY

CrossFit HomeBase – CrossFit

Metcon

Metcon (Time)

10 RFT:

3 Clean and Jerks

6 Toes to Bar

9 Burpees Over the Bar