CrossFit Preferred

Strength

Bench Press

8-8-6-6-4-4

Percentages Based Off 1RM Bench:

Sets 1+2: 8 Reps @ 70%

Sets 3+4: 6 Reps @ 75%

Sets 5+6: 4 Reps @ 80%

Ring Dips (5 Rounds for reps)

Strict Ring Dips

[BASED ON MAX UNBROKEN SET]

5 Unbroken: 4-3-3-2-2

10 Unbroken: 9-8-7-6-6

15 Unbroken: 12-10-8-6-6

20 Unbroken: 18-15-12-8-6

25 Unbroken: 20-16-12-8-8

Metcon

Compounding Interest (Time)

5 Rounds:

30 Double Unders

10 Overhead Squats 95 / 65 lb

Directly Into..

1 Round:

30 Overhead Squats 95 / 65 lb

100 Double Unders
Scale

1.5X Singles

Strength

Back Squat (6/6/5/5/4/4)

Back Squat

6-6-5-5-4-4

All Sets Based on 1RM Back Squat

Set 1-2: 8 @ 70%

Set 3-4: 6 @ 75%

Set 5-6: 4 @ 80%

Captain Hook (5 Rounds for reps)

“Captain Hook”

5 Rounds For Reps:

1 Minute Rope Climbs

1 Minute Dumbbell Snatches 70 / 50 lb

1 Minute Calorie Row

1 Minute Rest

Strength

Legless Rope Climb (5 Rounds for reps)

Legless Rope Climb

[BASED ON 3 MINUTE MAX LEGLESS TEST]

1-3 Reps: 2-1-1-1-1

4-6 Reps: 3-2-2-1-1

7+ Reps: 4-3-3-2-2

Clean and Jerk

5 Sets:

1 Push Jerk

All Sets @ 65-70%

Metcon

Best Foot Forward (Time)

3 Rounds For Time:

100 Double Unders

20 Chest to Bar Pull-ups

30 Single Dumbbell Box Step-Overs

Dumbbell: 50 / 35 lb

Box: (24″/20″)
Scale

Dubs- 150 Singles

Strength

Power Snatch (5X3)

5 Sets:

3 Power Snatches @ 65-70% of 1RM Snatch

Full reset between reps

Metcon

Think Twice (2 Rounds for reps)

AMRAP 10:

15/12 Cal Row or 12/10 Cal Bike or 200M Run

9 Strict Handstand Push-ups

Rest 5 Minutes

AMRAP 10:

15/12 Cal Row or 12/10 Cal Bike or 200M Run

9 Deadlifts 275 / 185 lb
Score: enter reps for each AMRAP

Count the run as 12/10 reps for consistency

Metcon (No Measure)

Midline

2 rounds

15 Barbell Good Mornings

15 Glute Bridges

0:45 Side Plank Each Side

Metcon

White Level Test (11 Rounds for reps)

Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise.

1. Pushups

40 consecutive men

40 knee pushups consecutive women

2. Situps – 65 in 2 minutes

3. Squats – 80 in 2 min

4. Burpees – 20 in 1 minute

5. Handstand Hold – 70 seconds

6.Thrusters –

15 x 75# Men

15 x 55# Women

7.Wallballs

15 x 20# to 10 ft target Men

15 x 14# to 9 ft Target Women

8.Push Press

15 x 75# Men

15 x 55# Women

9.Jump Rope – 15 Double Under Consecutive OR 500 in a row

10.Box Jumps – 20″ x 20 consecutive

11.400 meter Run

1:45 Men

1:55 Women

Red Level Test (3 Rounds for time)

Red Level Test

3 Parts to the Red Level Test. You must pass each part in order to move on.

Part 1

2 Mile Run + 50 Pullups in under 20 minutes – Men

2 Mile Run + 25 Pullups in under 25 minutes – Women

Part 2 – Must complete in under 12 minutes

10 Clean & Jerks at Body Weight (Men)

10 Clean & Jerks at 3/4th Body Weight (Women)

Plus

10 Overhead Squats at 3/4th Body Weight (Men)

10 Overhead Squats at 1/2 Body Weight (Women)

Part 3

50 Burpees in under 4 minutes (Men and Women)

Metcon (No Measure)

Run Conditioning
Run: Long

3×200 Meters at Fastest Pace

Rest 4 Minutes Between Sets

Metcon (No Measure)

Bike Conditioning
Bike: Long

8 Minutes From Easy-Fast Pace

[3 Minutes Easy Recovery Spin]

4 Sets:

10 Seconds Sprint at Max Effort

1:50 Easy Spin

[3 Minutes at Easy/Moderate Pace]

4 Sets:

10 Seconds Sprint at Max Effort

1:50 Easy Spin

[3 Minutes at Easy “Cool Down” Pace]

Duration: 35 Minutes Straight

Strength

Ring Dips (5 Rounds for reps)

Strict Ring Dips

[BASED ON MAX UNBROKEN SET]

5 Unbroken: 4-3-3-2-1

10 Unbroken: 9-8-7-6-5

15 Unbroken: 12-10-8-6-4

20 Unbroken: 18-15-12-8-4

25 Unbroken: 20-16-12-8-4

Deadlift

 A) Dead Stop Deadlifts

4×3 @ 70%

B) Touch-and-Go Deadlifts

4×3 @ 75%

Gwen & Where? (Time)

For Time:

1,000M Bike or 500M Row or 400 M Run

15 Unbroken Clean and Jerks

1,000M Bike or 500M Row or 400 M Run

12 Unbroken Clean and Jerks

1,000M Bike or 500M Row or 400 M Run

9 Unbroken Clean and Jerks

1,000M Bike or 500M Row or 400 M Run

Every Additional Break:

500 Meter Bike or 250M Row or 200M Run Penalty

Barbell: 115 / 85 lb
Time Cap: 20:00

Spartan SGX WOD

This class meets at the gym every Monday, Tuesday, Wednesday at 7:00pm and Saturday at 7:00am

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

Spartan Finisher

Steel Curtain (No Measure)

4 Rounds for Quality:

20 Weighted AbMat Sit-Ups / GHD Sit-Ups

100 Meter Carry*

*Alternate Between:

Bucket Carry

Farmer’s Carry

Sandbag Carry

Sled Push
Pick a challenging weight on each carry

Strength

HSPU

Strict Handstand Push-Ups

[BASED ON MAX UNBROKEN SET]

5 Unbroken: 4-3-3-2-1

10 Unbroken: 9-8-7-6-5

15 Unbroken: 12-10-8-6-4

20 Unbroken: 18-15-12-8-4

25 Unbroken: 20-16-12-8-4

Use same set up as 8/24 baseline

-1-2 AbMats

-Push-Ups

12 minutes ti complete all sets

Bench Press (6/6/5/5/4/4)

6-6-5-5-4-4

All Sets Based on 1RM Bench Press

Set 1-2: 6 @ 73%

Set 3-4: 5 @ 78%

Set 5-6: 4 @ 83%

15 minutes to complete all sets

Metcon

Going Down Swinging (Time)

10-9-8-7-6-5-4-3-2-1:

Thrusters 95 / 65 lb

Toes to Bar

Lateral Barbell Burpees

Aerobic Capacity

This class meets at the gym on Tuesdays at 7:00pm and at the Williams Field Track on Thursdays at 5:15am

2000m Race Effort Row Warmup (No Measure)

6:00 EASY

DAMPER 1

Minute 1: s/m 18

-Increase s/m By 2 Every Minute-

-Quick Rest-

Into…

6:00 Build

STEADY PACE

Every 2:00

20 Hard Strokes at Goal Pace

Goal Pace Examples:

7:00 Finish = 1:45/500m Goal Pace

7:30 Finish = 1:52.5/500m Goal Pace

8:00 Finish = 2:00/500m Goal Pace

8:30 Finish = 2:07.5/500m Goal Pace

9:00 Finish = 2:15/500m Goal Pace

2k Row (Time)

Max Effort 2k Row