Jewel City Crossfit

- MONDAY - 09/12/22

A) Build
2:30 x 6
-Push Press x 8
-KB Deficit RDL x 8

Burn
2:30 x 6
-Side Plank Hold w/External Shoulder Rotation x 8/8
-6’ Lateral Bear Crawl x 8

B) 8 RFT, 25:00 Cap
-10 Box Jump (24/20)
-12 Hand Release Push-ups
-14 V-Ups
-16 Cal Row

Tuesday 9/13/22

A) For Time - 20 min cap
10 x 200m Run
Mandatory :30 rest between runs

B) Landmines, 25:00 for Quality
8 Sumo Squat Jumps
8/8 Hollow Hold Press
8/8 Step Back Lunge
8/8 Single Arm Bent-Over Row
8 Thruster
8 Sit-up
8/8 Single Leg DL
8/8 Standing Wiper

In case you didn’t know we like derps at this gym.
- FRIDAY - 09/09/22

A) Build
5 x 3:00
3 Power Sn**ch
6 Sn**ch Balance
12 Shoot Throughs

Burn
EMOM 15
1. Sng Arm OH KB Lunge x 14 (7/7)
2. Behind the neck banded pull downs x 12
3. KB Sumo Offset DL x 10 (5/5)

B) FOR TIME
21-15-9
Squat Sn**ch (95/65)
Burpees Over Bar
Cal Row

*Burn
30-20-10
KB Sn**ch (24/16)
Burpees
Cal Row

SATURDAY- 09/10/22

18 x (1:30 on / :45 Rest)

1. 10 Cal Bike / Max Effort Slam Balls (30/20)
2. 12 Half Burpee Sumo KB Jump Sqt / ME KB Rus Twists (20/12)
3. 14 Alt Offset Push-ups (7/7) / ME KB Thrusters

- WEDNESDAY - 09/07/22

A) EMOM24
1- Weighted Dip x 10
2- KB Tall Kneeling Hip to Halo x 5/5
3- Ring Chest Fly x 10
4- KB Windmill x 5/5
5- Decline Push-up x 10
6- 3:1 Tempo KB Oblique Raise x 5/5

B) 5 RFT, 15:00 Cap
Partners Alternate Every 5 Reps

20 Wall Balls (20/14)
20 Knees to Elbows
20 Box Jumps (24/20”)

THURSDAY - 09/08/22
A)
3 min - Max Effort Strict Pull-ups (Scale with bands - no ring rows)
1 min rest
3 min - ME US KB Swings (24/16)
1 min rest
3 min - To match SPU score w/ kipping PU (or Ring Rows)
1 min rest
3 min - match USKBS w/ KB Swings

B) 38 x (:20/:20)
3 ppl per station
RDS…
1-8) Battle Rope
9-10) Rest
11-18) Ring Assisted Squat Jumps
19-20) Rest
21-28) MTN Slider Climbers
29-30) Rest
31-38) Lifting Box Sg Leg Jump Squats (4/4)
*Score = cups of sweat wrung from shirt

Monday 9/5/22

ONE WORKOUT TOMORROW - 10AM

AMRAP6
-6 KB Half-Burpee Gorilla Row (24/16k)
-60’ KB Farmer Carry
*2:00 Rest*
AMRAP6
-6 Wall Walk
-12 Air Squat to Target
*2:00 Rest*
AMRAP6
-6 Dual KB Front Rack Step Back Lunge
-60’ Dual KB Overhead Walk
*2:00 Rest*
AMRAP6
-6 Pull-ups
-12 Hand Release Push-ups
*2:00*
AMRAP6
-6 Cal Row
-12 Rower Pike-ups

Tuesday 9/6/22

A) EMOM16
1- DB Curl to Tall Supine Press x 8
2- Jackknife to Bicycle Crunch x 8
3- Bent-Over DB Hammer to Tricep Kickback x 8
4- Seated Straight Leg Raise w/3 Sec. Hold x 8

B) :60/:15, Until Failure
1- 5 Cal Bike
2- 5 Burpee
3- 5 Push Press (95/65)
*add one rep to each move until failure, score is rep round completed plus reps of unfinished round

- FRIDAY - 09/02/22

A) Build
7 x Tempo KB Shrugs 3:1
Barbell Twenty One’s (7 Top Down / 7 Bottom to mid / 7 Full)

Burn
15 x (:45/:15)
1. KB Sn**ch Step Back Lunge (:20/:20)
2. Band Hip Thrusters
3. Ring Tricep Ext

B) 3 rounds
AMRAP 2
8 Alt Front Rack Lunge (75/55)
12 Ab Mat Sit-ups
*1 min rest
AMRAP 2
8 OH Squats
12 Hand Release Push-ups
*1 min rest
*Burn sub KB for front rack and OH

Saturday - 09/03/22

FOR TIME

5 Rounds of…
10 Kneeling Side Slam Balls (30/20)
15 Jump Air Squats
Then…
40 V-Ups
2 Min Rest
1K Row
2 Min Rest
40 V-Ups
Then…
5 Rounds of…
10 KB Sn**ch (24/16)
15 Half Burpees

- Wednesday 8/31/22

A) BUILD
3:00 x 6
-Bench Press x 6
-Bench Press x 10
-Rocky Crunch x 14
*Drop sets

BURN
3:00 x 6
-Glute Bridge KB Floor Press x 8
-Glute Bridge KB Chest Fly x 8
-KB Sit-up x 8

B) AMRAP 8
-2 T2B
-2 Box Jump-Over (24”/20”)
*Every round add 2 reps to each move
**Rest 2:00**
For Time, 10:00 Cap
-Start at your AMRAP Score and work your way back down
*Score is AMRAP score and time

A) FOR TIME
60 - Sumo DL HP (115/85)
60 - Pull Ups
600 - DU
*Break up reps in any order

4 min Rest

60 DL
60 Hang Cleans
600 MTN Climbers
*Break up in any order

B) Stretch Cool Down

- Monday 8/29/22

A) EMOM21

BUILD
1- 3 Power Sn**ch @ 50% 1RM Clean Max
2- 5 Overhead Squat
3- 5/5 Get-up Sit-ups

BURN
1- 15 US KBS
2- 10 Single Arm Overhead Lunge
3- 5/5 Get-up Sit-ups

B) :20/:10 x 24
1- Thrusters (75/55)
2- Burpees
3- V-ups
*Score is total reps

Tuesday 8/30/22

A) :45/:15 x 9
1- Straight Arm KB Rotation (R)
2- Straight Arm KB Rotation (L)
3- Dead Bugs

B) 2 Rounds of:

AMRAP3
8 Explosive Wall Balls (20/14)
*Rest 1:00*
AMRAP3
24’ Sled Pull/Push (70/45)
*Rest 1:00*
AMRAP3
8 Cal Bike
*Rest 1:00*
AMRAP3
24’ DB Bear Crawl (35/20)
*Rest 1:00*
**Partners alternate full rounds to complete as many rounds as possible at each station

- Friday - 8/26/22

A) BUILD
4:00 x 5
5:1 Tempo Back Squat x 5
SL Stagger KB DL x 10/10
KB Reacharounds x 20
*yup, that’s the name we’re goin with
**BURN- sub Tempo KB Goblet Cyclist Squats

B) AMRAP4
-5 Pull-ups+T2B
-5 KBS+Goblet Squat (24/16k)
*Rest 1:00*
AMRAP4
-5 Hand Release Pushup+Dual Plank Toe Tap
-5 Slam Ball+Dual Goblet Step Back Lunge
*Rest 1:00, then repeat. 4 total AMRAPs

Saturday 8/27/22

5RFT

10 Half Burpee KB Deadlift (24/16k)
10 Single Arm KB Swing (Right)
10 S.A. KB Push Press (Left)
10 KB Front Rack Lunge (R)
10 Off-Set Push-ups (L)
100m Run

10 Half Burpee KB Deadlift (24/16k)
10 Single Arm KB Swing (Left)
10 S.A. KB Push Press (Right)
10 KB Front Rack Lunge (L)
10 Off-Set Push-ups (R)
100m Run

“The Toss”

- WEDNESDAY - 08/24/22

A) BUILD
8 x 2:00
3 x Push-Press
8 x Sng Arm KB Skull Crusher (4/4)

BURN
8 x (:90 on / :30 rest)
1. Inchworms & Plank Jacks (:45/:45)
2. YTW Raises & Plank Bird Dogs (:45/:45)
3. Dumbbell Tricep Kickbacks & Plank Kick Throughs (:45/:45)
4. Tempo Band Pull Apart (1-3) / MTN Climb Sliders (:45/:45)

B) 5 RFT
5 Handstand Push-ups
10 V-Ups
15 Slam Balls (30/20)
200m Run

Thursday 8/25/22

A) Partner Barbell Curl Pyramid, 6:00 Cap
1/1, 2/2….9/9, 10/10, 9/9…2/2, 1/1

B) :40/:20 x 12
1- Single Arm Ring Plank (R)
2- Barbell Curl Hold
3- Single Arm Ring Plank (L)
4- Barbell Drag Curls

C) Partners Alt Moves to Complete 8 RFT:

8 Burpee Over Rower
10 Cal Supine Row
12 Rower Pike-Ups
10 Mt. Climber (2ct)
8 Chin-ups
*20:00 Cap*

The wait was worth the walk. And ya’ll know it.
- MONDAY - 08/22/22

A) 2-4 Min to warm up to…
Dead Lift - 5 x 3:00
5 x DL
10 x KB Single Arm Seated Arnold Press (5/5)

*BURN
EMOM 15
1. Forearm Push-ups
2. KB Single Leg DL (:30/:30)
3. Behind the neck band pull apart
4. Single leg explosive box jump (:30/:30)
5. Rest

B) TEST WOD!!!!
Let’s call it…
“I jumped. I fell over. I blamed it on the wall… with a ball.”
5 RFT
25 Double Unders
20 Ab Mat SU
15 Wall Balls (20/14)
*The answer is YES we will be doing this again in 4 weeks (heart emoji)

TUESDAY 08/23/22
A) Landmine Set Up
5 x TABATA (8 x :20/:10)
1. Landmine Supine Bent Over Row (4/4)
2. Landmine Thrusters
3. Landmine Sumo Jump Sqts
4. Landmine Wipers
5. Landmine Single Arm Hollow Hold (4/4)

B) For Reps
EMOM 16
1. 16 Jumping Split Lunges - Max Effort Pull Ups
2. 14 Half Burpees - ME USKBS (24/16)
3. 12 Jumping Air Squats - ME Sumo DL HP
4. Rest

- FRIDAY - 8/19/22

A) POWER CLEAN RE-TEST
3:00 x 7
1– 50% x 8
2– 60% x 5
3– 70% x 3
4– 80% x 2
5– 90% x 1
6– 100+% x 1
7– 100+% x 1

B) FOR TIME
30 Hang Clean (95/65)
30 Double Unders
20 Power Sn**ch
30 Mountain Climbers
10 Overhead Squat
30 DU
5 Squat Sn**ch
30 MC
10 Overhead Squat
30 DU
20 Power Sn**ch
30 MC
30 Hang Clean
30 DU

SATURDAY - 08/20/22

FOR TIME..
1 mile Run
50 US KB Swings (20/12)
20 Wall Balls (14/10)
5 Pull Ups
800m Run
40 US KB Swings
20 Wall Balls
10 Pull Ups
400m Run
30 US KB Swings
20 Wall Balls
15 Pull Ups
200m Run
20 US KB Swings
20 Wall Balls
20 Pull Ups
100m Run
10 US KB Swings
20 Wall Balls
25 Pull Ups
100m Run (cause 2 miles is better than 1.94 miles)

Best part of this photo is the smile on face in full flight.

- WEDNESDAY - 8/17/22

A) BENCH PRESS RE-TEST
3:00 x 7
1– 50% x 8
2– 60% x 5
3– 70% x 3
4– 80% x 2
5– 90% x 1
6– 100+% x 1
7– 100+% x 1

B) AMRAP7
-7 Push Press (115/85 lb)
-7 Double Tap Bar Facing Burpees
*Rest 3:00*
AMRAP7
-7 Ring Push-ups
-7 Cal Bike

THURSDAY - 08/18/22

A) 5 x Tabata (:20/:10 x 8)
1. Weighted Straight Arm Wall Sit
2. Plank OP Hand Foot Raise Hold (4/4)
3. Duel KB Split Lunge Hold (4/4)
4. Plank Bent Elbow Tricep Hold
5. L-Sit Hold

B) 6 Rounds For Time - Partners Alt Moves
3 x DL (225/185)
6 x Cross Body Toes To Bar (3/3)
9 x Slam Balls (30/20)
12 x Ring Tricep Ext
15 x Plank Kick Throughs

TEST WEEEEEEEEEEEEK!!!!!…. Or should I say Test STRONG?… Maybe “Test Streek”…. Guess it doesn’t matter as long as you don’t “Test WeRONG”!!!
😎
Get it?… Cause I combined the words and made them make new words…
am I right?!

- Monday - 8/15/22

A) FRONT SQUAT RE-TEST
3:00 x 7
1– 50% x 8
2– 60% x 5
3– 70% x 3
4– 80% x 2
5– 90% x 1
6– 100+% x 1
7– 100+% x 1

B) Complete Reps in Order for Time

50 Box Jumps (24/20”)
50 Explosive Step-ups
50 Step-ups
50 Air Squat to Target
*15:00 Cap*

Tuesday 8/16/22

A) EMOM21
1- KB Row Your Boat x 20
2- KB Squat Hold Preacher Curls x 10
3- KB Kneeling Low/High Chops x 5/5
4- KBS x 20
5- KB Get-up Sit-ups x 5/5
6- KB Sn**ch x 5/5
7- KB Tucks x 10

B) 5 RFQ
8 Barbell RDL
8 Reverse Curls
8 Bent-Over Row
8 Supine Tall Press
8 Back-Rack Side Bends
8 Good Mornings
8 Supine Curls
8 Supine Bent-Over Row

yells at babies…
*This add was bought to you by “.sam for best owner 2023”

- FRIDAY - 8/12/22

A) :90 x 4 @ 95% 1RM Power Clean
1- DL Pause Shrug x 4
2- DL Shrug x 4
3- Hang Pull x 4
4 Clean Pull x 4

B) POWER CLEAN
3:00 x 4
1+2– 95% x 3
3+4– 100% x 2

C) Partners alternate moves to complete 10RFT, 20:00 Cap

5 Explosive Slam Balls (30/20)
10 Single Arm OH KB Squat (20/12k)
5 Side Slam Ball on Knees (2ct)
10 Mountain Climbers (2ct)
5 Cal Bike

SATURDAY - 08/13/22
FOR TIME - Teams Of 4

BUY IN: 400m Team

6 Rounds of…
-50’ Bear Crawl KB Drag Through (20/12) - (25’ Forward / 25’ Reverse)
-4 Rope Climb
-30 Ring Assisted Jump Squats
-Rest

CASH OUT: 400m Team Run

*One Athlete Per Station
*Everyone Works At The Same Time
*Finish All Reps Before Rotating Stations

- Wednesday 8/10/22

A) BENCH PRESS
3:00 x 7
1– 50% x 10
2– 75% x 6
3– 80% x 5
4-5– 90% x 3
6-7– 95% x 2

B) EMOM
3 Burpees + 1 Power Clean (115/85 lb)
*every minute, add 1 Power Clean until failure
**Score is last round completed

THURSDAY - 08/11/22

“Welcome to Saturday”
16 min AMRAP
*4 min rest
12 min AMRAP
*4 min rest
8 min AMRAP of…

10 - Shoot throughs (pu+dip=2)
15 - Cal Row
20 - Wall Balls (20/14)
10 - Strict Pull Up
15 - Tricep Push-ups
20 - KB Single DL 10/10 (24/16)
10 - KB Goblet Squat
15 - KB Rus Twist
20 - Jump Split Lunge