Farmhouse Crossfit

Dedication. Passion. Success.

Week of November 19

Monday 11.19

*Kettlebell*

5 Sets per side
3 Cleans
3 Step Back Lunges
3 Cleans
3 Push Press

5 Sets
:30 support flutter
9 Double KB Front Rack Sit Ups

3 Sets
6/6 Bottoms Up Clean
6/6 Bottoms Up Press

*Functional Movement*

5x5 Hang Power Clean & Jerk
:45 Double Unders between sets

5-6 Sets
8 Strict Crossbody Toes to Bar
10/10 Side Plank Hip Raises
:45 Banded T Flutter Kicks

4 Rounds
10 Front Squats 50% BW
15 Floor Facing Angels
30 Double Unders

*CrossFit*

7-7-7-7
Push Press

5 Rounds
3:00 AMRAP
5 Overhead Squats (135/95)
7 Push Ups
9 Deadlifts
1:00 Rest

Strength

5x3 Front Squat (2 second bottom pause)

8x1 Snatch Balance @ 80% of Snatch

3 Sets
10/10 Bulgarian Split Squats
10 Strict TTB
1 Minute Plank Hold

Tuesday 11.20

*Functional Movement*

6x200m Row
:50 Ring Plank between sets

2 Sets
8 Seated Box Jumps
:75 Snatch Grip OH Barbell Hold
4 :30 Push Ups

7 Minute AMRAP
12 V-Ups
6/6 Crossbody DB Snatch

*CrossFit*

5 Rounds
20 Thrusters (75/55)
20 Burpees
20 Hang Power Cleans

Wednesday 11.21

***NO EVENING CLASSES***

*Functional Movement*
Build to a heavy Complex
3 Snatch Balance
3 Overhed Squat
3 Hang Power Snatch

3 Sets Hard
12 Plyo Push Ups
2 Rope Climbs
12/12 Side Plank Reach Through

5 Sets
15 Banded Hollow to Pull Over
20 Cal Sprint on Rower
8/8 Bird Dog

*CrossFit*

2 Rounds
0:00-5:00
50 Cal Row (2:30 Cap)
5 Back Squats
5:00-9:00
40 Call Row (2:00 Cap)
4 Back Squats
9:00-12:00
30 Cal Row (1:30 Cal)
3 Back Squats
12:00-14:00
20 Cal Row (1:00 Cap)
2 Back Squats
14:00-15:00
10 Cal Row (:30 Cap)
1 Back Squat
5:00 Rest
-Repeat

Thursday 11.22

8AM CLASS ONLY

Thanksgiving Workout

Friday 11.23

OPEN GYM ONLY 9-10:30AM

Saturday 11.24

"*Holiday Style Class*

90 Minute
9:00-10:30
Bring a Friend for Free
Partner Style Workout

Sunday 11.25

*CrossFit*

Partner Designed Workout

Week of November 12

Monday 11.12

*Kettlebell*

5 Sets per side
8 Snatch
5 Windmill

5 Sets
:30 support flutter
2/2 Turkish Get Up

3 Sets
8/8 Bottoms Up Clean
8/8 Bottoms Up Press

*Functional Movement*

5x5 Hang Power Snatch
:45 Double Unders between sets

5-6 Sets
8 Strict K2E
10/10 Side Plank Leg Raises
:45 Hollow Hold

4 Rounds
10 Push Jerks at 85% of BW
15 Floor Facing Angels
15 Dbl KB Deadlifts

*CrossFit*

Erin Doyle | Age 32
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

5 Rounds
15 Dumbbell Cleans (50/35 per hand)
21 Pull Ups

*Strength*

4x4 Front Squat with 2 second pause
(heavier than last week)

8 Sets Snatch + Snatch Balance @70-80%

Tuesday 11.13

*Functional Movement*

12x100m Row
:30 Ring Plank between sets

2 Sets
5/5 Lying to standing (Object on chest)
:75 Snatch Grip OH Barbell Hold
5 Pull Up Negatives ASlowAP

7 Minute AMRAP
12 V-Ups
6/6 DB Hang Clean & Jerk

*CrossFit*

Back Squat
4x10 @ 75%
*Start a set every 2:30

21-18-15-12-9
Toes to Bar
Pull Ups

Wednesday 11.14

*Functional Movement*

Build to a heavy Complex

3 BTN Push Press
3 OHS
3 BTN Jerk
3 Snatch Balance

3 Sets Hard
10 Plyo Push Ups
7/7 DB Hammer Curl and Strict Press
10 Pike Ups on Rower

5 Sets
15 Banded Hollow to Pull Over
3x20m Shuttle Runs (Down&Back=1)
6/6 Banana Peels

*CrossFit*

8 Rounds
8 Box Jumps
8 Thrusters (155/105)
8 Power Cleans

*Strength*

4x4 Bench Press with 2 second pause
(heavier last week)

Build to 3 RM Thruster

100 Banded Sit Ups

Thursday 11.15

*Kettlebell*

10 sets every :45
8 DBL Snatch
*Build from Last week

In 15 Minutes:
Build to 3 rep Barefoot Power Clean
10 Sets every :40
3 Power Clean and Press at 50% of above

3 Sets
12 Ring Army Crawlers
1:00 Russian Swings

*CrossFit*

EOMOMx8 (16min)
1 3-Pos. Power Clean and Jerk
(High Hang-Above Knee-Floor)

3 Rounds
20m Overhead Plate Lunge
15 Plate Ground to Overhead
20m Overhead Plate Lunge
15 Burpees to Plate

*Strength*

4x4 Deadlift with 5 second descent
(heavier than last week)

7 Sets
5 Strict Chest to Bar *add weight if possible
20 Heavy Russian Swings
40m Sandbag Carry

Friday 11.16

*Kettlebell*

Every 2:00 x 5
20 DB KB Snatch

10 Sets
8 Pulls for distance on Rower- Arms only
:15 Rest
3x side (2 Cleans + 2 Push Press + 2 Snatch)
:30 Rest

5 Sets
5 DB KB Clean
40m Quarter Squat Front Rack Walk

*Functional Movement*

3 Sets
5 Back Squats @ 50x1
8/8 Paused Dog Pees

5 Rounds *Unbroken/side
10 Single Arm Russian KB Swing
20m Front Rack Walk
8 KB Push Press
20m Farmer Carry
6 KB Windmills

*CrossFit*

20 Minute AMRAP
20 Deadlifts (135/95-185/95-225/95-315/255)
12 Ring Dips
6 Bar Facing Burpees

Saturday 11.17

*Functional Movement*

3 Sets
3 Heavy Bench Press
:45 HS Hold

4 working sets
:30 Hanging Chair Hold
10 T2B

15 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
-every 3 Rounds 10 Deadlift 185/135

*CrossFit*

7 Rounds
2 Rope Climbs
8 Power Snatch (135/95)
6 HSPU
8 Squat Clean and Jerks

*Strength*

Weekly Make Up

Sunday 11.18

*CrossFit*

Partner Designed Workout

Week of November 5

Monday 11.5

*Kettlebell*

5 Sets per side
3 Snatch
3 Front Squats
3 Push Press

5 Sets
16 Alt. SA KB Swing
:30 Ring Support Hold

3 Sets
1:00 Hollow Hold
16 Alt. KB Push Press

*Functional Movement*

"5x5/5 Landmine Clean and Press
:45 Battle Ropes between sets

5-6 Sets
12 Ring Fall Outs
25 Russian Twists (feet off ground)
1:00 Overhead Rope Hold

4 Rounds
12 Push Press at 75% of BW
:30 Arms Back Super Man
:30 Arms Up Superman
15 Toes to Bar

*CrossFit*

8 Rounds
32 DU's
16 Shoulder to OH (115/75)
8 Bar Facing Burpees

*Strength*

5x5 Front Squat w/ 2 second pause
*build

12 Min EMOM
3 Snatch @65-75%

Not For Time
50 Strict TTB
50 GHD Sit Ups
*break up reps as needed

Tuesday 11.6

*Functional Movement*
12x10 Cal Row
:30 Hollow between sets

2 Sets
5/5 Tall Kneeling to standing
40m- Overhead KB Walk
8/8 Archer Rows

7 Minute AMRAP
30 Double Unders
30 Abmat Sit-ups

*CrossFit*

Back Squat
4x10 @ 65%
*Start a set every 2:30

12min AMRAP
6 Goblet Squats (72/53)
12 T2B
24 Kettlebell Swings

Wednesday 11.7

*Functional Movement*
Build to a heavy Complex
3 Snatch High Pulls
3 Hang POwer Snatch
3 Hang Snatch Pulls
3 Hang Snatch

3 Sets Hard
20 Banded Push Ups
7/7 Landmine Clean and Press
1:00 Army Crawlers

5 Sets
30 Army Haulers
150m Row
12 Superman Snap to Hollow

*CrossFit*

For Time
60cal Row
50 Push Ups
40 Wall Balls
50 Pull Ups
40 Wall Balls
50 Push Ups
60cal Row

*Strength*

5x5 Bench Press *2 second pause

12 Min EMOM
2 Clean and Jerk @70-75%

3 Sets
20/17 Cal Bike
1 Min Rest

Thursday 11.8

*Kettlebell*

10 sets every :45
8 DBL Snatch
*Build from Last week

In 15 Minutes:
build to 2 rep Barefoot Deadlift

10 Sets every :40
3 Deadlifts at 75%

3 Sets
15 Body Saws
4/4 Turkish Get Up

*CrossFit*

EOMOMx8 (16min)
1 3-Pos. Power Snatch
(High Hang-Above Knee-Floor)

"Randy"
75 Snatches (75/55)

*Strength*

5x5 Deadlift with 5 sec descent

5 Sets
10/10 S KB DL AHAP
20 Russian Swings AHAP
40m/40m Suitcase Carry

Friday 11.9

*Kettlebell*

5min Snatch Test

10 Sets
8 Pulls for distance on Rower
:15 Rest
4/4 KB Clean
:30 Rest

5 Sets
:45 Quadruped Plank
40m Quarter Squat Front Rack Walk

*Functional Movement*
3 Sets
4 Overhead Squats
8/8 RNT Reverse Lunge

5 Rounds For Time Unbroken
12 KB Snatch
10m Front Rack Walking Lunge
12 KB Push Press
10m Overhead Walk
60m Front Rack Carry

*CrossFit*

20 Minute AMRAP
5 Bear Complex (135/95)
15 Box Jumps

Saturday 11.10

*Functional Movement*
3 Sets
3 Heavy Power Cleans
:60 Overhead Rope Hold

4 working sets
12 Ring Dips
12 sHSPU

15 Minute AMRAP
3 Burpees
6 Pistols
9 Push Ups
-every 3 Rounds 300m Row

*CrossFit*

"Dirty Thirty"
30 Burpee Box Jumps
30 Strict C2B
30 KB Snatch
30 Pistols
30 DU's
30 Strict K2E
30 Medball Clean Thrusters
30 KB Push Press

*Strength*

Weekly Make Up

Sunday 11.11

*CrossFit*

Partner Designed Workout

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