Hope on the horizon

We’ve got a lot of great stuff coming for you this week.

1 – Last week, we gave you 3 outdoor workouts you can do near you. This week, we’re adding a 4th.

Cougar field is open!!!

Cougar field at Albany Middle school is our absolute favorite place to get an outdoor wod in. Here is a great workout for you to try on the track.

6 rounds for time of:
24 air squats
24 push ups
24 walking lunges
400m run

2 – With the gov’s news that we are closer to “days”, not “weeks” or “months” away from re-opening, we’ve begun to prepare for the next steps to figure out how we can get you back in the gym! Check out our update video last week about our initial plans.

3 – If you ordered equipment with us, we’ll be picking up most of it towards the end of this week!

Get after it.

Coach “feeling hopeful” Jay

PS – If you did the 800g challenge, you have till the end of today to enter in your scores. Coach Wendy and I will announce the winners during the Haley Show on Wednesday.


800g Challenge

The 800g challenge is done!

You have one day to log the rest of your scores before we announce the winners on Wednesday.

Workouts for the Week

Don’t forget, Rebecca and Heidi will be reviewing the programming on monday’s Haley show! Watch it live in our FB group here – https://www.facebook.com/groups/256977644503829/

Live classes are Mon-Fri at 6:30am, 9:30am, 3:30pm teens, 5:30pm and 9:30am Sat/Sun.

You can access the live streams by going to crossfithale.com/zoom, and see the replays by going to crossfithale.com/haleathome



Warm up:
2 rounds:
100m run
10 broomstick passthroughs
10 broomstick presses
10 broomstick goodmornings


2 rounds:
10 high knees/butt kickers
10 alt. groiners
10 GOOD QUALITY squats with 10 sec pause at bottom
10 GOOD QUALITY push ups with 10 sec pause at top

A. Strength
6 Rounds for Quality
Dumbbell Bulgarian Split Squat-8 reps
Dumbbell Single Leg Romanian Deadlift-8 Reps

**Perform both exercises on one leg before switching legs** Since reps are less, goal is to go heavier

B. MetCon
For time:
100 double unders
50 walking lunges
50 Ground to Overhead (Light)
100 Double Unders
40 walking lunges
40 Ground to Overhead (Light)
100 Double unders
30 walking lunges
30 Ground to Overhead (Light)

RX+ DB Walking Lunges

(20 min time cap)

Cool Down:
4 rounds:
:30 Hollow flutters
:30 Russian twist ( NO WEIGHT)

For Strength:
Last week of Single Leg Split Squats and Romanian Deadlifts. We’re once again going up 2 reps of each movement, however, we’ll be doing this with 6 sets of 8 on each side (rather than 3 sets of 16). This will allow you to focus on holding onto your weight for each set. You’ve already accomplished 14 on each leg, so you know you’re getting the balance down. This will become a mental game. Challenge yourself to keep holding on!

For MetCon:
Long one today! If double unders are more of struggle unders, this is a great opportunity to work on those suckers. The ground to overheads should be light. If you have a slam ball, use it. If not, a pillow works great. If adding weight for lunges, hold in any manner–suitcase, front rack, or overhead (spicy!)


Warm Up:
5 minutes, every minute on the minute:
10 air squats + x for rest of minute
min 1: jumping jacks
min 2: push up negatives
min 3: lunge w/stretch
min 4: elbow plank
min 5: mountain climbers

3 Rounds, 1 minute each:
DB Push Up + Pull Through
Box/Tuck Jumps
Push Press
Sumo Deadlift High Pull (1 KB or DB)
Mountain Climbers

Cool Down:
2 mins/side scap scrub
2 mins/side trap smash

Fight Gone Bad style! Lots of hip action today–opening and closing–meaning we’re working on POWER and your ability to cycle through the movement for the majority of the minute (stamina). Try to set an 80% pace in the first round and match or BEAT that each subsequent round.



Warm Up:
5 minutes as many rounds and reps as possible:
20 Jumping Jacks
8 Alt. Step-ups or Alt. Forward Lunges
4 yoga push ups

A. Strength:
14 minutes, every minute on the minute, alternating between:
min 1: 8 DB Z-Press
min 2: 10 PVC pipe/towel OH Squat w/3sec pause

B. MetCon
6 min AMRAP:
6 Alternating Hang Snatch
3 Single Arm Overhead Squat (alternate arms each round)*
200m Run

-Rest 3min-

6 min AMRAP:
6 Alternating Hang Snatch
3 Single Arm Overhead Squats
200m run

*Use broomstick/PVC pipe/towels as needed for OHS

Score is Rounds and Reps for each AMRAP


Tabata (10 rounds of 20s work/10s rest)
5 rounds in Hollow Hold
5 rounds in Arch Hold

Cool Down:
5 min t-spine smash

For Strength: Last week of to Z-Press and OHS. We’re increasing each movement by 1 set. Overhead Squat positions have been looking great. Stick with it this week!

For MetCon:
More overhead today! We’re finally putting that unweighted overhead squat work into practice with single arm overhead squats. The key here will be find center of balance and engaging that core when holding the weight overhead. We’re coming back to alternating hang dumbbell hang snatches. The goal here is find a rhythm that allows you to change hands quickly. There’s just 6 snatches and 3 squats, so everything should be unbroken. Go hard with the run and move efficient with the snatch. Don’t stop moving for the whole 6 minutes!


Warm Up:
200m Run
10 T Push Ups (push up to side plank)
20 Groiners (slow)

3 Rounds:
Max rep HARD push ups
10 air squats
5 bootstrap/stretch of choice

Choose your hardest scaling and go as many push ups as you can with good form. The second round may be your best, as you’ll be a little warmer. GO!

4 Rounds for Time:
400m Run
50 Air Squats

This is as simple as it gets. No tricks. Nail that run at a pace you have to question, and the hold onnnnn to your butts! Keep moving through the squats as best as you’re able–sets of 10, 5, whatever you have to!

Cool Down:
2 mins/side shin smash

Outside edge of your shinbone (you should feel this muscle if you flex your foot!



Warm Up:
4 minutes as many rounds and reps as possible:
4 alternating lunge w/ broomstick pass-thru
4 plank rotate
4 hollow rocks
4 broad jumps

A. Strength:
10 minutes of Handstand Hold Practice

B. MetCon
Buy in:
800m run

Immediately into..

4 Rounds:
25 Dumbbell Plank Pull Throughs
25 Situps

Cash Out:
800m run

Time Cap 20 Minutes

Cool Down:
For quality
100 heel taps over KB
100 elbow plank KB touches*

* complete in any combination of reps/sets. ***Set up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

For Strength: Do you remember where you were at 3 weeks ago with your handstands/headstands? Perhaps your nose is getting a little closer to the wall on your wall walk hold. Perhaps your able to get both feet off the wall for 2 seconds instead of just one foot off. These are all gainz! Challenge yourself this week to go just a little bit longer upside down!

For MetCon: Mile run today! We’ve been gradually ramping up the running distance each week. Today you have two 800m runs with a nice ab burner sandwiched in between. Pick two of your favorite songs, one for the buy-in 800 and one for the cash-out 800 and try to finish the run before the song is over (Britney Spears usually gets me through my runs)!


Warm Up:
2 Rounds:
10 cat cow
10 good mornings

3 Rounds:
20 hollow rocks
10/side 1-leg deadlifts
30 arch flutter kicks

Little mini ab set here, and working on some single leg stability and balance. Try to keep hips straight ahead on deadlifts!


Tabata Party:
20s on/10s off for total for 8 rounds PER movement.
OH Weighted sit-up
KB/DB Swing
Wall Sit

Complete all 8 rounds before moving to next movement; rest 1 minute between movements. Again, this workout highlights pacing–because you have a super short “recovery,” you don’t want to go ALL out from the beginning, but you DO want to set a pace that will be challenging to maintain.

Score is the fewest reps you get in any one movement.

i.e. if I get 7-7-6-4-6-5-5-7 burpees, my score is 4. SO! That means…. 1. don’t totally sandbag, and 2. PUSH in rounds 5-8.

Cool Down:
2 mins/side quad smash



Warm Up:
3 rounds:
20 fast feet
8 pike push ups
4/side scorpion stretch
10 glute bridges

A. Strength:
6 Rounds for Quality:
5 Lateral Tempo Step Ups
3sec lower and explode back up.

1 more set more than last week

Try to minimize non-working leg contact on the ground, think driving through leg on the box in order to get back on box.

B. MetCon

14min AMRAP
2 Burpee+Weighted Step UP Combo
2 Alt Leg V- ups
*Increase each round by 2 reps (e.g. 2-4-6…)

Burpee Step-Up Combo=
1 Burpee + Dumbbell Step Up (R) Leg + Dumbbell Step-Up (L) Leg = 1 rep
Switch Arms after each rep

Score is last complete round you finish+ reps into next round
For example: If you finish with 14 Burpee+Step-Ups and 12 Alternating V-Ups, your score is 12+26. If you do 14 Burpee-Step-Ups and 14 Alternating V-Ups, your score is 14.

Tabata (10 rounds of 20s work/10s rest)
5 rounds in Hollow Hold
5 rounds in Arch Hold

Cool Down:

3min/side Quad Smash

For Strength: We’re adding one more set for this final week of lateral step-up work. If you added weight or height to your step-up last week, stick with the same progression. If you’ve focusing on perfecting the progression that you started with, stick with it for this extra set!

For MetCon: We have a fun new complex today! One rep is a burpee into a step up on each leg (so 2 step ups total) while holding a dumbell in one hand, switching hands after each rep. Coupled with this we have alternating V-Ups touching arm to opposite leg (one rep equals one touch). This is an asceding ladder, so spend the first few rounds getting used to the flow of the movements and start picking up the tempo as you get into the larger sets.


Warm Up:
100 jumping jacks
wrist warm up:
fingers straight
fingers out
fingers back
finger push ups

5 minutes, as many rounds and reps as possible
20 foot switch
10 cossack squats
10 hand lifts at bottom of push up
(stay down, lift hands/fists 1″ off ground, and take a breath)

15 minutes, as many rounds and reps as possible
30 1-Arm Alt DB Squat Cleans
50 Double-Unders
30 Hand-Release Pushups
50 Double-Unders

Sub mountain climbers for double unders–really use these as a chance to get your heart rate UP. The squat cleans and push ups are both TOUGH movements that get worse when you’re out of breath–in fact, these are some of the most challenging! If you can do 8-10 to START of your tough push up scaling (see max rep sets from earlier this week), then STICK with that the entire time….even if you’re down to doing 1-2 reps at the end. The hand release give you a bit more rest.

Cool Down:
2 mins/side pec smash
2 mins/side bone saw



Warm Up:
4 min EMOM:
Min 1: 10 up downs
Min 2: 10 Alt. Groiners w/ twist


6 min EMOM:
Min 1: 5 Romanian deadlift + 5 strict press
Min 2: 40 sec calf stretch

A. Strength:
3 Sets:
Bicep Curl “21s” **
10 Bench/Counter Tricep Dips

7 reps from bottom of curl (triceps LOCKED OUT!) to halfway up, immediately into
7 reps from halfway (90 degrees) to top of curl, immediately into
7 reps of FULL range bicep curl

B. MetCon
6 Rounds
3 mins AMRAP:
4 Power cleans
4 Hand Release Push- ups
4 Box jumps/broad jumps

-rest 1:00 B/T sets-

Pick up where you left off each round. Score is Total Rounds and Reps for all 6 rounds

Cool Down:
3 min/side bone saw

For MetCon:
Just 3 minutes of work at a time! Think 85-90% effort or close to full effort but not all the way. Don’t forget it’s 6 rounds. You want to maintain your pace all 6 rounds and push it on the last round. Focus on good quality push ups. It’s only 4!


Warm Up:
Tabata: alternating between
Jumping Jacks & Mountain Climbers

Then, 2 mins/side couch stretch

A. Ab Set!
3 Rounds:
10 Tempo Palloff Press/Side
10/side plank hip taps
10 alternating lateral pillow slams
use band/rope/sheet in door to get tension on palloff press

B. MetCon
12 minutes, as many rounds & reps as possble
Jumping Lunges (per side)
Kick Thrus
Vee-Ups/Tuck Ups

Abs are a lot of oblique/lateral work today. This is helpful to think of “resisting” a twist–meaning, you’ll be steady and super strong when you go out and swing, lift, etc, in life.

Those jumping lunges are going to be rough–the first few rounds should feel good, but you’ll want to have a rest strategy to make sure you’re breathing throughout this workout. The core work is obviously tough to breathe through, so break up sets as needed. Score is the # round you finished (i.e. round of 7 of everything) + # of additional reps.

Cool Down:
2 mins gut smash/easy breathing (4 in, 4 hold, 8 out)



Warm up:
2 round:
100m run
5 up downs
100m run
10 single leg deadlift

5 minutes mobility

10 min AMRAP:
200m run
1/side Turkish get up
20 KB swings

-Rest 3:00-

10 min AMRAP:
200m run
1 round of DT:
12 deadlifts
9 Hang power cleans
6 push jerks

Cool down:
3 min/side gut smash!

Nice and chill the first part, naughty and lit the second part. Fun challenge for DT today, extra points for those who can go complex style with DT.

Saturday AM Throwdown

“Captain Tom”

For Time
10 Rounds of:
30 Lunges
4 Devil Presses (2×50/35 lb)
19 Air Squats
20 Double-Unders

Directly into:
100 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 rounds of 30 Lunges, 4 Devils Presses, 19 Air Squats, and 20 Double-Unders. To complete the workout, perform the 100 Burpees as a buy-out.

Captain Tom is not your typical “hero” WOD (he’s still alive…. and just turned 100!) but he has a pretty cool story. And this workout looks like a pretty fun grind. Feel free to split the work with a partner! See below for more info on Captain Tom!




Warm up:
10 Groiners
10 Cossack Squats
10 Kang Squats (with KB or DB
in Goblet Position)
5 Tempo Goblet Squats (2s down, 5s pause, fast up)


For time:
10 rounds:
5 Push press (light -mod)
10 push ups
15 squats

Immediately into…

Up down + jump overs

Cool down:
Upper body! Choose your own adventure!

A little bit like Cindy and a little bit like Fran, so you know it’s going to be a burner!

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