March 18th—March 25th 2019

Monday

Iron

A1: Weighted Pull-ups (8, 6, 4; rest 1 min)

A2: Dips (Tempo @20x1 ARMAP x 3 sets; rest 1 min)

A3: Side plank (45 sec per side x 3 sets)

Performance and Fitness

Metcon (AMRAP - Rounds and Reps)15 min AMRAP
10 Kipping HSPU Rx; 5 Strict HSPU Rx+
12 Toes-to-bar Rx+; 15 AB-mat Sit Ups
18/15 cal Row

Tuesday

Read More
Ryan Thompson
March 11th — March 17th, 2019

Monday

Iron

Every 3 minutes for 18 min:
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%

 

Performance and Fitness

Metcon (AMRAP - Reps)

EMOM 16
Station 1—  Wall balls - 15 reps 30/20; 20/14
Station 2 —Strict pull up x 8-10  Rx+;  4-6 Rx or banded
Station 2– AB cals  15/12 Rx +; 12/9 cal Rx

Rest 1 min

 

BuiltWith Sweat 

Metcon (Time)

5 Cycles for time:
torpedo squats 50, 40, 30, 20, 10
15 burpees

rest 1 minute between cycles

 

Tuesday

Read More
Ryan Thompson
March 3rd — March 9th, 2019

Monday

Performance and Fitness

3 Cycles
4 min AMRAP
Bike 25/17 cals Rx+; 20/14 cals Rx
Ski Erg cals in time remaining
Rest 2 min b/t cycles

Rest 6 minutes

3 Cycles
4 min AMRAP
Row 750m Rx+; 500 Rx
Burpees in time remaining

Rest 2 min b/t cycles

BuiltWith Sweat

Metcon (7 Rounds for time)

7 Cycles:

in 4 minutes perform,
8/6 Assault Bike cals
12 ball slams 20/14#
16 air squats

rest in remainder of time

Tuesday

Iron

E90 x 8 sets
10 GHD Sit Ups/ 15 AB mat sit ups
Power Clean 1.1 @65-75%

Power Clean (65-75% x 1.1 x 8 sets )

Read More
Ryan Thompson
February 24th - March 2nd 2019

Monday

Iron

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Strict Pull-Ups x 6-8 reps @ 2110
Station 2 – Handstand Walk 60ft (30/30) Rx+; Handstand Wall Runs 5/3 Rx
Station 3 – Elevated Ring Row x 12-15 reps @ 2111
Station 4 – Rest

Performance

Metcon (Time)

3 Rounds for time:
30/20 cal Assault Bike
21 American Kettlebell Swings 2/1.5 Rx+; 1.5/1 Rx
12 Pull Ups CTB Rx+

Fitness

Metcon (Time)

3 RFT
25/17 cal AB
21 Russian Kettlebell Swings 1.5/1 pood
12 Jumping Pull Ups

Tuesday

Iron

Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 –

Performance and Fitness

Metcon (3 Rounds for reps)

Against a 3-minute running clock…
500 meter Ski or 400m Run
Max Reps of Box Jump-Overs 30/24″ Rx+; 24/20" Rx

Rest 3 minutes, and complete a total of 3 sets.

Wednesday

Performance

Metcon (Time)

FT:
27-21-15-9

Read More
Ryan Thompson
2.18.19-2.23.19

Monday

Performance

Metcon (Time)

FT
20,18,16,12,8,6,4
T2B
One Arm KB/Db Push Press 32.24kg Rx+; 50/35#
Box Jump Overs 30/24" Rx+; 24/20

Fitness

Metcon (AMRAP - Reps)

15 min AMRAP
21,18,15,12,8,6,4
Hanging Knee Raise
Db Push Press 35/20#

Box Step Ups

Tuesday

Iron

Metcon (4 Rounds for time)

Every 4 min x 20 min (5 sets)

Assault Bike 12/8 cals

Read More
Ryan Thompson
2.11.19-2.16.19

Monday

Iron

Every minute, on the minute, for 5 minutes:

Back Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 –

Build

B1. Kettlebell or Dumbbell Front Rack Bulgarian Split Squat 2 x 10 R/L

B2. Barbell Glute Bridge 2 sets x 12 reps w/ pause at the top


Tuesday

12 min AMRAP

Toes-to-bar x 9 reps

Double Unders x 25 reps

Kettlebell Swings x 15 reps


Rest 4 min


12 min AMRAP

GHD Sit Ups x 15 reps

9 Box Jumps 30/24”

Ski 250m


Wednesday

Iron

4 sets

10 Bench Press 155/105

2 Rope Climbs

20/15 cal Assault Bike Cals

Rest 3 min


Build

Tempo Push Ups @4141; 8-10 reps

Tempo Ring Rows



Thursday

Partner 5k Row

Switch Every 250m


Friday

Iron

Snatch

Every 2 min x 20 min (10 sets)

5 Bar Facing Burpees

1 Squat Snatch

*start at 55% of 1RM

Saturday


Tabata Ball Slams (20/10) x 8 Sets then

Rest 1 min

Tabata Assault Bike Cals(20/10) x 8 sets then

Rest 1 min

Tabata Russian Kettlebell Swings (20/10) x 8 sets then

Rest 1 min

Tabata Ski Erg (20/10) x 8 sets

Rest 1 min

Tabata Pull Ups (20/10) x 8 sets



So there will be 5 Stations

At Each station you will stay at for the the whole 4 mins(20 secs max effort/10 seconds off) then you will rest 1 min after the 8 sets and switch, total reps are reps for each Station

Read More
Ryan Thompson
2.9.18

McCartney

3 Rounds for Time (In a Team of 3)

2000 meter Row

14 Dumbbell Thrusters (50/35 lb)

34 Kettlebell Swings (70/53 lb)

484 Double-Unders

108 Burpees

2000 meter Row

18 Deadlifts (225/155 lb)

Break up reps however you choose. One athlete works at a time.

This Hero WOD is dedicated to Pierce County Officer Daniel McCartney who ended his watch on January 8, 2018. He was a police officer for many years, a Navy vet, a coach at CrossFit Yelm (Yelm, WA, USA) and a father of 3.

The significance of the rep scheme is as follows: row and thrusters represent 2014, year he started with Pierce County, 34 swings signify his age when he passed away, 484 double-unders for his badge number, burpees for the date of his passing (1/08), another row and deadlifts for the year, 2018, when he passed. The 3 rounds are for the 3 sons he left behind.

Read More
Ryan Thompson
2.8.19

Performance

Metcon (Time)3 RFT
Bike 12/9 cals
15 Kipping HSPU
Bike 12/9 cals
15 Ring Dips
Bike 12/9 cals
15 Push Ups

Fitness

Metcon (Time)3 RFT
Assault Bike 12/9 Cals
10 Matador Dips/Dips
Bike 12/9 Cals
10 DB Push Press 35/20
Assault Bike 12/9 cals
10 Pushups

Read More
Ryan Thompson
2.7.19

Iron

Deadlift

(Every 90 sec x 12 min (8 sets) 80% x 2 reps)

Build

B1. Weighted Pistol/SL Box Squat 6 Reps Per Leg
B2. Kb SLRDL 8-10 per leg

B3. Front Leaning Rest on rings 30-45 sec

Read More
Ryan Thompson
2.5.19

Iron

Front Squat + Thruster

3+1 x 5 sets;

rest 2-3 min between sets

Build

B1: Weighted Pull-ups (3 sets x 5, 3, 2 reps)

B2: Bent Over Row (8-10 reps x 3 sets; supinated)

B3: DB Push Press (@32x2; AMRAP with tempo; rest 2 min x 3 sets)

Read More
Ryan Thompson
2.4.19

Performance

Metcon (9 Rounds for time)

Every 4 min x 10 sets
Ski 200m
Double Unders x 25 reps Rx+; 12 reps Rx
Bike 9/7 cals
Burpee 7 reps

Fitness

Metcon (7 Rounds for time)

Every 4 min x 7 sets
Ski 200m
Single Unders 30 reps
Bike 7/9 cals

5 Burpees

Read More
Ryan Thompson
2.1.19

Iron

Above Knee Hang Squat Clean + Below Knee Hang Squat Clean + Squat Clean
1.1.1 x 6 sets every 3 min; Building in load over sets

Performance and Fitness

Metcon (Time)

6RFT
250m Row

6 Hang Squat Clean 155/105; 135/95; 95/75

Read More
Ryan Thompson
2.2.19

Performance

Metcon (AMRAP - Reps)

Every 4 Minutes complete the following:

10 Bench Presses (135/95)

10 Toes-to-bar

10 Alternating Db Snatches (50/35)

***add 2 reps to each exercise each round***

Fitness

Metcon (AMRAP - Reps)

20 min AMRAP
10 Bench Presses (135/95)
(95/65)
10 T2B Rx+; Matador Knee Raises
10 Alternating Db Snatches (50/35 Rx+); (35/20 Rx)

***add 2 reps to each exercise each round***

Read More
Ryan Thompson
1.31.19

Performance

Metcon (Time)

For time:
1 Round
Run 600m
9 Bar Muscle Ups
Bike 21 cals
120ft HS Walk
2 Rounds
Run 400m
4 Bar Muscle Ups
Bike 12 cals
60ft HS Walks
3 Rounds
Run 200m
2 Bar Muscle  Ups
Bike 9 cals
30ft HS Walks

Fitness

Metcon (Time)

For time:
1 Round
Run 600m
18 Pull Ups
Bike 21 cals
One Arm Overhead Carry 2/1.5 pood Rx+; 1.5/1 pood Rx 60/60ft
2 Rounds
Run 400m
8 Pull Ups
Bike 12 cals
One Arm Overhead Carry 2/1.5 pood Rx+; 1.5/1 pood Rx 30/30ft
3 Rounds
Run 200m
4 Pull Ups
Bike 9 cals

One Arm Overhead Carry 2/1.5 pood Rx+; 1.5/1 pood Rx20/20ft

Read More
Ryan Thompson
1.30.19

Iron

Press + Push Press + Jerk

(Every 3 minutes, for 15 minutes (5 sets))

1 Strict Press + 2 Push Press + 3 Power Jerk

Build over the course of the 5 sets to today’s heavy complex.

Performance

Metcon (AMRAP - Rounds and Reps)

18 min AMRAP
15 Box Jump Step Down 24/20"
12 Push Press 115/75; 75/55
9 GHD Sit Ups

Fitness

Metcon (AMRAP - Rounds and Reps)

18 min AMRAP
16 Step Ups 24/20"
12 Db Push Press 30/20

15 AB Mat Sit Ups

Read More
Ryan Thompson