Workout, Happening, and Updates at PARK MEADOWS CROSSFIT

  Goals 10 Minutes To Complete: 10×3 Back Squats   Glory “Jake the Snake” 10-9-8-7-6-5-4-3-2-1 Jerks (175/125) 2-4-6-8-10-12-14-16-18-20 Pull Ups   Grind For time 300

  Goals 10 Minutes to Set: 1RM of Bench   Immediately After   10 Minutes to Set: 1 RM Deadlift   Glory Four Rounds For

  Goals 12 Minutes to Work: 10×3 Front Squats   Glory Both For Time 4 Rounds of: 5 Power Cleans (205/135) 200m Row   Plus

  Glory F.I.T. Test – 2 Minutes ME of: KB Swings (32/24)   Glory With a running clock At the 0:00, 5 Minute ARMPAP of:

  Glory Every Minute On the Minute of: 5 rounds of: Min 1: Max Burpees Min 2: Max Front Squats (95/65) Min 3: 200m Run Min

  Goals 15 Minutes to Work: 3×1 High Hang Snatch Pull at 95% of 1RM snatch 3×1 Second Pull Snatch Drill (move from above the

  Goals For time: 7-6-5-4-3-2-1 Muscle ups 14-12-10-8-6-4-2 Burpee Box Jumps, 24/20   Glory 10 Minute AMRAP of: 3-6-9-12…of: Power Cleans (135/95) Calorie Row Continue

  Goals F.I.T. Test 2 Minutes ME of: Push Ups   Glory With Partner (1 athlete works at a time, both complete rep scheme): 40-30-20-10

  Goals 15 Minutes to Work 10×3 of Front Squats   Glory For time: 10-8-6-4-2 Clean and Jerk (135/95) 2 rounds of “Cindy” after every

  Glory “Lumberjack 20” 20 Deadlifts (275 lbs) Run 400m (outside edge of parking lot) 20 KB swings (2pood) Run 400m 20 Overhead Squats (115

  Glory Buy In:  1000m Run (4 laps around hospital) 3 Minute AMRAP of: 3 Thrusters (135/95) 3 Bar Facing Burpees Rest 1 Minute (strip

  Goals 16 minutes to work 6×6 Front Squats   Glory 3 Rounds for time of: 3,000m Row 30 Burpee Pull ups

  Goals NOT for time: 5 Weighted Muscle ups 10 Strict Muscle ups 15 Kipping Muscle ups   Glory 20 minute AMRAP of: 10 1-arm

  Goals Clean Complex – 10 minutes Clean Deadlift (pausing at the knees) + Hang Squat Clean + Squat Clean   Jerk Complex – 10

  Goals FIT Test 15 Minutes to Set: 1 RM Power Clean   Glory 21-15-9 Power Clean, 155/105 Bar Facing Burpees   Grind 10 minutes

  Goals Skill Work for 15 minutes Practice Handstands and Handstand Walking   Glory 3 Rounds for Time of: 10 Double KB Push Press (32/24

  Glory “Joby” Happy Birthday Joby! 30 minute AMRAP w/ Partner*: 30 Pull Ups 30 Power Snatch (95/65) 30 Back Squats (95/65) * Every minute,

  Goals 20 Minutes of Snatch Practice (5 minutes each) Snatch Grip Push Press, work up to a heavy single OHS, work up to a heavy

  Glory 100 Rounds For Time of: 1 Strict HSPU 2 Squat Cleans (135/95) 3 Burpees

  Goals 8 Minutes to Work: 5×1 at Hang Squat Snatch (at 80% of 1 RM)   Glory 5 Rounds for Time of: 12 KB

  Goals 8 Minutes to Work 3×3 Back Squat   10 Minutes to Work Up To 3 Heavy Reps of Sumo Dead Lifts   Glory

  Glory “Heather” For Time: 800m Run 20 Burpees Followed by: 5 Rounds For Time: 12 Chest to Bar Pull Ups 9 Squat Snatch (95/65)

“Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps,

  Glory “The Ghost” 6 Rounds of: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double Unders 1:00 Minute Rest Between Rounds Score Totals

                Happy New Years Eve For Time: 31 Sumo Deadlift High Pulls (75/55) 31 Ab Mat Sit Ups

  Goals 10 Minutes to work up to a heavy set of: Clean and Jerk Clean from low hang + Push Jerk + Split Jerk

  Goals 10 minutes to work up to a heavy set of: Power Snatch + Squat Snatch   Glory 3 Rounds for time: 60 Doubles

Goals Cleans Establish a max set of unbroken TnG Squat Cleans (165/115) Rest 3 minutes Establish a max set of unbroken TnG Squat Cleans (185/135)

Goals 10 Minutes to Set 7 Rep Max of Back Squat 10 Minutes to Set 7 Rep Max of Front Squat   Glory 5 rounds

Three Wise Men Tribute (Veterans Day WOD) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (135/95)

Goals 15 Minutes to Set: 1 Rep Max Deadlift   Glory EMOM for 10 Minutes 3 Squat Cleans (athletes choice on weight)   Grind Squat

  Goals F.I.T. Test Row 500m for Time   Glory Strict Press Biathlon 800m Run 21 Unbroken* Strict Press (115/75) 800m Run 18 Unbroken* Strict

  Goals 5×7 Front Squats   Glory 10 Rounds for Time of: 3 Power Snatches (135/95) 15 Wall Balls (20/14)   Grind 6 Minutes to

  Goals F.I.T. Test 2 Minutes ME of: Air Squats   Glory 5 Rounds for Time of: 8 Toes to Bar 12 KB Thrusters (32/24

    Goals 8 Minutes to Set: 1 Rep Max Overhead Squats   Glory For Time: 500m Row 400m Run 20 Muscle Ups Rest 2

    Goals 6 Minutes to Set: 2 Rep Max Deadlift (touch and go)   Glory “Double Grace” 60 Clean and Jerks (135/95)   Grind

  Goals 5×7 Back Squats   Glory “Jackie” 1K Row 50 Thrusters (45/35) 30 Pull Ups   Grind For Time: Max Effort Hand Plank (Zero

  Goals Fran Lite* 15-12-9 of: Thrusters (75/55) Pull Ups (No Kipping, Bands Ok) * Every 30 seconds – 1 Burpee   Glory 20 Minute

  Goals Snatch Complex 5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck   Glory For

  Goals F.I.T. Test 2 Minutes ME of: Push Ups   Glory AMRAP 20 of: 50 Wall Balls (20/14) 50 Double Unders (4x Singles) 40

  Goals 10 Minutes to Set: 1 RM of Snatch   Goals 5 Rounds for Time of: 7 Deadlifts (275/185) 30 Air Squats 7 Strict

  Goals 10×3 Back Squats   Glory Ascending Ladder for 10 Minutes of: 20 Double Unders, 1 Power Snatch (115/80) 20 Double Unders, 2 Power

  Goals F.I.T. Test 2 Minutes ME of: Double Unders   Glory 21-15-9 of: Squat Snatches (95/65) Chest to Bar Pull Ups   Grind 5×5

  Goals 10 Minutes to Set: 1 RM Sumo Deadlift   Glory EMOM for 15 Minutes: Minute 1 – 6 Sumo Deadlifts at 60% of

  Goals 2×10 Dead Lifts   Glory Three Rounds for Time of: 10 Clean and Jerks (135/95) 400m Run   Grind 5 x 500m Row,

Glory “The Sevens” Seven rounds for time of: 7 Handstand push-ups 7 Thrusters (135/95) 7 Knees to Elbows 7 Deadlifts 7 Burpees 7 Kettlebell Swings (24/16)

  Goals 5×7 Back Squats   Glory 3 Rounds for Time of: 20 Burpee Pull Ups (bar should be 6 inches above max reach) 20

  Goals AFAFP of 25-20-15-10-5 of: Wall Balls (20/14) Power Snatch (95/65)   Glory 3 Rounds for Time of: 7 Muscle Ups 14 Power Cleans

  Goals F.I.T. Test 2 Minutes ME of: Wall Balls (20/14)   Glory In Teams of 2: 8 Minutes AMRAP of: 1 Mile Run (switch

  Goals 7×5 Front Squats Then 7 Minutes to Set: 1 Rep Max Overhead Squats   Glory EMOM for 15 Minutes of: Minute 1: 7

  Goals 5-4-3-2-1 Bench Press 2×20 Strict Press   Glory 5 RFT: 10 Power Cleans (135/95) 10 Burpees   Grind 5x200m, 1 minute rest between

Glory “Roy” Five rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Marine Corps Sgt. Michael C.

  Goals 5 x 7 Front Squats   Glory 21 – 15 – 9 of: Thrusters (135/95) Bar Muscle Ups   Grind 1 Rep Max

  Goals 2 Minutes Planks: Hand Forearm Side (forearm or hand) – May rotate between sides   Glory Teams of 3 Complete: 50 Front Squats

  Goals 10 x 3 Back Squats   Glory AFAFP of: 30 Burpee Box Jumps (24/20) 400m Run 15 Power Snatches (135/95) 800m Run 15

  Goals Work Up to a Heavy Set of: Power Clean + Push Press + Push Jerk + Split Jerk (6 Minutes) Then: Deadlifts (6

Goals EMOM for 10 Minutes: 2 Strict Presses   Glory EMOM for As Long As Possible 7 Thrusters (75/55) 7 Pull Ups 7 Burpees  

  Goals TBD   Glory 20 minute relay amrap 10 wall ball 20/14 15 slam ball 30/20 20 Russian twist w/slam ball 30/20 250m row

  Goals Work Up to 3 Rep Max of: Snatch   Then: 5 x 7 Back Squats   Glory “Charlie Brown” 3 Rounds for Time

  Goals 10 x 3 of Front Squats   Glory In Teams of 3 25 Minute AMRAP of: 10 Rope Climbs 30 Thrusters (135/95) 50

  Goals 2 Minutes Max Effort of: V Ups   Glory 21 – 15 – 9 of: Deadlifts (275/185) Box Jumps (30/24)   Grind 3

  Goals Bench Press 3 x 20 of Close Grip Bench Press You choose the weight, at least one finger should be on smooth part

  Goals Chest to Bar Progression 7 Sets of 10, 40 sec between sets   Glory 30 – 20 – 10 of: Power Snatch (95/65)

  Goals For Time: Hand Plank * 10 Minute Time Cap   Glory 3 Rounds for Time of: 800m Run 21 Power Cleans (155/105)  

  Goals Work up to a 3-rep Unbroken Hang Squat Cleans   Glory 21-15-9 of: Toes to Bar Burpee to Bar Power Snatch (75/55) Box

  Goals 2 Minutes ME of: Row for Meters   Glory 5 Rounds for Time of: 7 Muscle Ups 11 Thrusters (155/105)   Grind 10

  Goals F.I.T. Test 2 Minutes ME of: Double Unders * Does not need to be unbroken, only completed reps count   Glory EMOM for