Tuesday 1/30/18

AMRAP 20:00 (4rds)
400m Run 
15 Pull-ups 
30 Air Squats 
15 Push-ups

Sunday 1/28/18

2 rounds:
Each exercise to failure. No rest between exercises.
Pec Deck (100) 9 (90) 10
Hammer Strength Decline Press (180) 12/12
Nautilus Shoulder Press (130) 8/6
Mutt Bar Triceps Ext. (35) 10/10
(rest 1:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Pullover (180) 12/10
Supinated Grip Pulldown (160) 12/10
Nautilus Pullover (140) 8/6
Dumbbell Hammer Curl (35) 10/10
(rest 1:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (120) 10/10
Hammer Strength Seated Dip (230) 12 (270) 10
Hammer Strength Gripper (100) 30/30
(rest 1:30 between rounds)

3 sets:
Hammer Strength Chest Press (180) 12/10 (140) 12
(rest 1:30 between sets)

3 rounds:
Each exercise to failure. No rest between exercises.
Face Pull (50) 20/20
Band Pull Apart (red) 30/30
(rest 1:00 between rounds) 

2 sets:
Hammer Strength 4-Way Neck (70) 12/12
(rest 1:00 between sets) 

Friday 1/26/18

3 rounds:
BTN Pulldown (120) 10/10/10
Supinated Pulldown (120) 10/8/6
Nautilus AB1 (100) 20/20/20
(rest 2:00)

3 rounds:
Seated Cable Row (140) 12/12/12
(rest 1:30)

3 rounds:
Single-Arm Nautilus Curl (100) 10/10/10
Triceps Pressdown (25) 12/12/12
Hammer Strength Gripper (90) 30/30/30
(rest 1:00)

2 rounds:
Band Pull Apart (red) 30/30
Push-up 25/20
(rest 1:00)

Wednesday 1/24/18

At Crucible CrossFit 

For time: (20:25)
50 Calorie Row 
25 Calorie Assault Bike 
5 Sandbag over the shoulder 100lbs
40 Calorie Row 
20 Calorie Assault Bike 
4 Sandbag over the shoulder 
30 Calorie Row 
15 Calorie Assault Bike 
3 Sandbag over the shoulder 
20 Calorie Row 
10 Calorie Assault Bike 
2 Sandbag over the shoulder 
10 Calorie Row 
5 Calorie Assault Bike 
1 Sandbag over the shoulder 

Sunday 1/21/18

Hammer Strength Pullover 
(180) 15/12/9/6
(rest only as long as it takes your partner to complete their set)

Hammer Bench Press
(140) 15/12/9/6
(rest only as long as it takes your partner to complete their set)

Seated Cable Row 
(160) 15/12/9/6
(rest only as long as it takes your partner to complete their set)

Hammer Strength Seated Dip  
(230) 15/12/9/6
(rest only as long as it takes your partner to complete their set)

Single-Arm Nautilus Curl
(110) 15/12/9/6
(rest only as long as it takes your partner to complete their set)

Hammer Strength Gripper 
(100) 30/30/30
(rest only as long as it takes your partner to complete their set)

Saturday 1/20/18

Winter Wonderland Competition 
3 Man Teams

Wod 1 
Deadlift 
1x 455
1x 500

Wod 2 
AMRAP 9:00 (1+ 119)
21 Calorie Row 
21 Hang Power Snatch 95lbs
21 CTB Pull-ups
15 Calorie Row 
15 Hang Squat Snatch 115lbs
15 CTB Pull-ups
9 Calorie Row 
9 Squat Snatch 135lbs
9 CTB Pull-ups
(one person works at a time)

Wod 3
2 rounds for reps of Kettlebell Jerk:
1:00 Single-Arm Kettlebell Jerk 53lbs
1:00 American Kettlebell Swing 53lbs
1:00 Plate Hold (one each hand) 45lbs

Wod 4
For reps: (99)
1:00 Wall Ball Shots (each athlete)
~then~
For time: (3:38)
60 Calorie Assault Bike 
45 Hang Power Clean (155)
30 Burpee Over the Box Jumps 24"
(subtract 1 second for each wall ball shot)

Thursday 1/18/18

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Overhead Press (130) 12/10
Hammer Strength Chest Press (140) 12/10
Seated Dip (100) 12/10
Triceps Pushdown (60) 12/12
(rest 2:00 between rounds) 

3 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Pullover (180) 12/11/10
Seated Cable Row (180) 12/12/12
Zottman Curl (40) 8/8/8
(rest 2:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (110) 12/12
Hammer Strength Seated Dip (140) 20 (230) 12
Hammer Strength Gripper (100) 30/30

Band Pull Apart 
(red) 100

Tuesday 1/16/18

3 rounds:
Gymleco High Row (140) 12/12/10
Precore Seated Row (120) 12/12/10
Precore Preacher Curl (60) 12/10/8 
(rest 1:30 between rounds) 

3 rounds:
Gymleco Alt-Arm High Row (140) 15/12/9
(rest :45 between rounds) 

3 rounds:
Gymleco Incline Press (90) 12/10/10
Precore Chest Press (150) 12/10/10
Precore Seated Row (150) 12/10/10
(rest 1:30 between rounds)

3 rounds:
Gymleco Alt-Arm Overhead Press (100) 10/8/6
(rest :45 between rounds)

3 rounds:
Zottman Curl (35) 10/10/10
Rope Triceps Extension (90) 12/12/12
(rest 1:00 between rounds) 

15-12-9
EZ Bar Curl (50) 
EZ Bar Overhead Triceps Extension (50)
(no rest between rounds)

Strict Pull-up 8/6/4/2/4/4
(rest :30 between sets) 

Wrist Curl (45) 3x20

Rope Hammer Curl (80-70-60-50-40-30) 12-10-8-6-4-2 
(no rest between sets)

Push-up 25-20-15
(rest 1:00 between sets)

Saturday 1/13/18

2 rounds:
Each exercise to failure. No rest between exercises.
Cybex Lateral Raise (70) 12/12
Hammer Strength Shoulder Press (140) 10/8
(rest 1:30 between rounds) 

Hammer Strength Military Press
(140) 2x10 

Hammer Strength Chest Press
(140) 2x10 

Hammer Strength Decline Press 
(140) 2x10

2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength High Row (140) 12/12
Legend Seated Row (180) 12/10
Hammer Strength Shrug (230) 12/12
(rest 1:30) 

Hammer Strength Shrug 
(180) 3x10

2 rounds:
Zottman Curl (35) 10/10 
Triceps Pushdown (90) 15/15
Hammer Strength Wist Curl (20) 12/12
(rest 1:30 between rounds)

Hammer Strength Wrist Curls
(20) 3x12

Thursday 1/11/18

For time: (7:39.9)
2k Row 

Deadlift 
1 x 315-365-405-455-405-365-315

Butter Fly Pull-ups 
30-20-10 (unbroken)
(rest 2:00 between sets)

Wednesday 1/10/18

3 rounds:

10 BTN Pulldown (90-100-110)

10 Supinated Grip Pulldown (90-100-110) 

(rest 1:00 between rounds)

3 rounds:

10 Pulldown to Front (110)

(rest 1:00 between sets)

Single-Arm Nautilus Curl 

(110) 12/10/8/6/4 

(rest :30 between sets)

Nautilus AB1

(100) 25/20/15/10/5

(rest :30 between sets)

Hammer Strength Gripper 

(80) 3x30 

(rest :30 between sets)

Rest 10:00

3 rounds: 

Each exercise to failure. No rest between exercises. 

8-12 Nautilus OH Press (120) 12/10/8

8-12 HS Chest Press (140) 10/10/8

8-12 HS Seated Dip (140) 12/8/8

(rest 1:00 between rounds)

Hammer Strength Pullover

(180) 10-8-6-4 

(rest :30 between sets)

1 round:

Each exercise to failure. No rest between exercises.

Single-Arm Nautilus Curl (110) 15/15

Lateral Raise (20) 20

Bent Lateral Raise (20) 10

Sunday 1/7/18

Tempo :02 eccentric/:02 concentric:
Hammer Strength Chest Press (140) 6x6 
(rest :30 between sets)

Tempo :02 eccentric/:02 concentric:
Nautilus Pullover (140) 6x6 
(rest :30 between sets)

Tempo :02 eccentric/:02 concentric:
Hammer Strength Seated Dip (140) 6x6 
(rest :30 between sets)

Tempo :02 eccentric/:02 concentric:
Seated Row (140) 6x6 
(rest :30 between sets)

2 rounds:
Lateral Raise (25) 12/12
Nautilus Shoulder Press (120) 8/8
Band Pull Apart (red) 50/50
(rest 1:00 between rounds)

2rounds:
Single-Arm Nautilus Curl (110) 12/12
Rope Triceps Extension (60) 12/12
Hammer Strength Gripper (100) 30/30
(rest 1:00 between rounds)

2 rounds:
Lateral Raise (25) 12/12
Bent Lateral Raise (25) 12/12
Shrugs on Hammer Chest Press (140) 12/12
(rest 1:00 between rounds) 

Rope Curls (40) 3x12

Hammer Strength Chest Press (140) 15/12/9

Hammer Strength Gripper (55-65-75) 70/50/30

Thursday 1/4/18

9:00a
Plate Loaded Nautilus Pullover (120) 12

3 rounds:
Each exercise to failure. No rest between exercises.
Plate Raise (45) 15/10/10
Nautilus Overhead Press (130) 10/8/8
Face Pull (50) 15/15/15
(rest 1:30 between rounds)

Plate Loaded Nautilus Pullover (120) 12

3 rounds:
Each exercise to failure. No rest between exercises.
Pec Deck (90) 10/8/8
Machine Dip (100) 12/10/10
Mutt Bar Overhead Triceps Ext. (55) 8/8/8
(rest 1:30 between rounds)

Plate Loaded Nautilus Pullover (120) 12

2 rounds:
Each exercise to failure. No rest between exercises.
Supinated Pulldown (180) 12/10
Hammer Curl (40) 8/8
Hammer Strength Gripper (90) 30/30
(rest 2:00 between rounds) 

Plate Loaded Nautilus Pullover (120) 12

Band Pull Apart (red) 100
__________________________________

6:00p
For time: (18:56)
20yd Sled Push Shuttle 225lbs
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
400m Run 
20yd Sled Push Shuttle 
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
400m Run 
20yd Sled Push Shuttle 
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
400m Run 
20yd Sled Push Shuttle 
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
400m Run 
20yd Sled Push Shuttle 
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
(alternate shuttles with a partner)