Category Archives: Workouts

Happy Birthday to Dr. Doug!

8:00am Partner Workout

9:00am Partner Workout

“Partner WOD”

2 Rounds

P1: 30 Box Jumps (24/20″)

P2: Max Wall Balls (20/16#)

Switch

P1: 100 DU’s (x2 Singles)

P2: Max KB Swings (53/35#)

Swich

P1: 400m Run

P2: Max Pull-ups

Switch

Post time and totals for each exercise

“Chipper Friday”

AMRAP in 30 Min of

10 Power Snatch (75/53#)

10 Shoulder Press

10 V-ups (20/16#)

*EMOM Stop and complete 6 Push-up on Wall-Ball

Thank you for everyone that donated to our “Blackbird” fundraiser! If you couldn’t make it into the gym on Wednesday and would still like to donate, the donation box will be out for a few more days. You can also send a venmo to RbBell.

Warm-up:

800m Run

“WOD”

“Tabata”

Thrusters (95/63#)

Toes to Bar

Lateral Bar Hops (L+R=1)

Overhead Squat

Or

“BODY”

“Tabata”

DB Thrusters (35/25#)

Ab-Mat Sit-ups

Mtn. Climbers (L+R=1)

Goblet Squats (53/35#)

We will we completing a very special “Benchmark Wednesday” workout today to honor Raven Goff. Raven passed away a few weeks ago after a traumatic brain injury. Raven’s Mom is a coach at a CrossFit gym in Texas. We will have the donation box out during all classes. All donations will be given to Raven’s family to help during this difficult time. Thank you to the CFLM family for your support!

“Blackbird”

8 Rounds

6 Clean and Jerks (155/103#)

6 HSPU’s (MOD=16 Push-ups)

26 DU’s (x3 Singles)

13 Box Jumps (24/20″)

Warm Up:

3 Rounds

15 PVC Pass Thrus

15 Wall Squats

15 Push-ups

50 Jump Rope Reps

“WOD”

3 Rounds

15 Bar Facing Burpees

20 KB Swings (70/53#)

25 Back Squats (135/93#)

Then

800m Run (included in time)

Or

“BODY”

4 Rounds

15 Burpees

30 Unbroken KB Swings (53/35#)

15 Deck Squats (25/15#)

30 OH Lunges (45/25#)

Then

800m Run (included in time)

*35 min time cap

Catalyst Warm-up (#3)

“WOD”

1 Rep Max Front Squat

Then

AMRAP in 8 Min of

5 Power Snatch (135/93#)

6 Chest to Bar Pull-ups

7 Push-Press

Rest 2 Min

AMRAP in 8 Min of

10 Squat Snatch (75/53#)

10 Pull-ups

10 Shoulder Press

Or

“BODY”

AMRAP in 15 Min of

200m Run

15 DB Shoulder Press (35/25#)

10 Renegade Rows

Rest 2 Min

AMRAP in 15 Min of

100 Jump Rope Reps (50 DU’s)

15 Wall Balls (20/16#)

20 V-ups (20/16#)

Happy Birthday to Belinda!

8:00am Partner WOD

9:00am Partner WOD

“Partner WOD”

200m Run (together)

20 Toes 2 Bar (both partners)

20 Alt Burpees

400m Run (together)

40 Weighted Push-ups (45/25#) (split)

40 Partner Wall Balls (20/16#)

800m Run (together)

80 Air Squats (both partners)

80 KBS (Split)

Happy Birthday to Jenna!

“Chipper Friday”

100 DU’s (x3 Singles)

Then

3 Rounds

50 Deadlifts (95/63#)

35 Alt OH Lunges (45/25#)

25 Power Snatch

100m Run w/KB (70/53#)

Then

100 DU’s

Warm-up:

800m Run

Then

2 Rounds

15 PVC Pass-Thrus

15 Wall-Squats

15 Squat Thrusts (Burpee without Push-up)

“WOD”

Push Jerk

5×5 (Same Weight)

Then

AMRAP in 12 Min of

30 Burpees

60 DU’s (x2 Singles)

Or

“BODY”

Max Wall Balls in 5 Min (20/16#)

Then (immediately)

AMRAP in 18 Min of

10 Burpees

20 Lateral Med Ball Jumps

30 Skater Plyos

40 Mtn. Climbers

“Benchmark Wednesday”

Choose one of the following Benchmark Workouts:

“Mamba Mentality”

AMRAP in 20 Min of

2 Ring Muscle Ups

8 Box Jumps (30/24″)

24 Wall Balls (20/16#)

Or

“Bubba”

AMRAP in 20 Min of

6 Man Makers (35/25#)

14 Box Step-ups (35/25#) (24/20″)