Category : WOD
The Primal Grind will be at the gym tomorrow.

Metcon
2 sets of:
3min AMRAP – 20KB swing + 200m run
2mins rest
3min AMRAP – 10cal AD or Row + 30 double unders
2mins rest
Metcon
in teams of 3 with only 1 team member working at a time, complete:
4 mins 1 hand-over-hand rope/sled pull
4 mins of 20m out + 20m back shuttles
4 mins of chin-ups (rotate every 3)
Metcon
On an 8:00 running clock:
40 ball slams
AMRAP in remaining time of [10 kettlebell swings + 10 burpees]
Wrecking Crew Combine!
Check it out and tell your friends.
Metcon
7mins AMRAP: 10 wall ball + 30 double unders.
Rest 2mins.
7min AMRAP: 8 OH walking lunges/side + 30 double unders
Big things for Summer as she joins the Whole9 Seminar team!
This week marks a change in our evening schedule.
| Schedule | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| CrossFit Quantum Class Schedule | |||||||
| 6:00am | CrossFit | CrossFit | CrossFit | CrossFit | CrossFit | - | We’re closed. |
| 7:00am | CrossFit | CrossFit | CrossFit | CrossFit | CrossFit | - | |
| 9:00am | - | - | - | - | - | CrossFit | |
| 10:00am | - | - | - | - | - | CrossFit | |
| 11:00am | - | - | - | - | - | CrossFit | |
| 12:00pm | CrossFit | - | CrossFit | - | CrossFit | - | |
| 1:00pm | - | - | - | CrossFit | - | - | |
| 4:30pm | CrossFit | CrossFit | CrossFit | CrossFit | CrossFit | - | |
| 5:30pm | CrossFit | CrossFit | CrossFit | CrossFit | CrossFit | - | |
| 6:30pm | CrossFit | CrossFit | CrossFit | CrossFit | CrossFit | - | |
| 7:30pm | CrossFit | CrossFit | CrossFit | CrossFit | - | - | |
Weekly Warmup
2-3mins @ 70%: row, run, bike or skip. then 2-3 sets of:
-60-90s/side, pec self massage with lacrosse ball
-10-15 perfect tempo push-ups
-60-90s/side super squat mobility drill
Group Metcons
Tuesday
Part A: max tempo push-ups in 3mins. Part B: max chin-ups in 3mins. Part C. 500m row time trial. Part D. 15 TGU/side for quality. Rest as needed.
Wednesday
7mins AMRAP: 10 wall ball + 30 double unders. Rest 2mins. 7min AMRAP: 8 OH walking lunges/side + 30 double unders
Thursday
On an 8:00 running clock:
40 ball slams
AMRAP in remaining time of [10 kettlebell swings + 10 burpees]
Friday
in teams of 3 with only 1 team member working at a time, complete: 4mins 1 hand-over-hand rope/sled pull, 4mins of 20m out + 20m back shuttles, 4mins of chin-ups (rotate every 3)
Saturday
2 sets. 1 set = 3min amrap: 20KB swing + 200m run, 2mins rest, 3min amrap: 10cal AD or Row + 30 double unders, rest 2mins
Foundations
Workout 1
A1. Deadlift 3×3, ramping, rest 45s
A2. DB see-saw press, 3×8-12, rest 90s
B. Single arm band external rotation + retraction drill 3×15/side with 3sec
C. Group Metcon
Workout 2
A1. Barbell Walking Lunges 3×10/side, rest 30s
A2. Tempo Push-ups 3xmax (for quality), rest 30s
A3. Bent-over single supported arm DB row 3×8-10/side, rest 30s
B. Group Metcon
Workout 3
A1. Shoulder Press. 3×5, rest 0sec
A2. Poliquin Step-up 3×20/side, rest 90s
B. L-Sit. accumulate 60sec, rest as needed
C. Group Metcon
Workout 4
A. Back Squat, build to a tough set of 3, then 2×5@85% of that top weight.
B1. GH Raise 4×6-8, rest 45s
B2. Heavy KB swings 4×12, rest 45s
B3. Rope Climb, 4×2-4reps, rest 45s
C. accumulate 60sec of handstand hold.
D. weighted front plank 3x45s, rest 60s between sets.
Training – General
Workout 1
A. Bench Press 1RM
B. Deadlift 1RM
C. pick 2 skills to work on. 5mins each
Workout 2
A1. Bent-over DB row with fat grips 4×6-8/side, rest 45s
A2. Front Step-up 4×10/side, rest 45s
A3. L-sit, 4x accumulate 15-25sec, rest 45s
B. Group Metcon
Workout 3
A1. single leg box squat 3×10/side, rest 45s
A2. 30sec AMRAP handstand push-ups or tempo push-ups, rest 45s
A3. GHD Hip Extension 3×10, slow tempo, rest 45s
A4. tempo ring row, 3xmax, rest 45s
B. Group Metcon
Workout 4
A1. Back Squat 1@90%, 3×3@85%, rest 90s
A2. Chin-ups, 4×5-8, rest 90s
B. Group Metcon
Workout 5
A. Straight Bar Pull-over practice 3-6mins
B. TGU, 3×3 heavy/side, rest as needed
C1. Heavy single arm KB Swings 4×10/side, rest 60s
C2. GHD sit-ups, 4×10, rest 60s
D. 4mins AMRAP double unders
Training – Olympic Lifting
Workout 1
A. Push Press 1RM
B. Front Squat 1RM
Workout 2
A. Tall snatch 5×2 at light weight, rest as needed
B. Snatch 4×1@70%
C. Group Metcon
Workout 3
A. Snatch 1RM
B. Clean and Jerk 1RM
Workout 4
A1. Back Squat 4×3@80%, rest 90s
A2. Chin-ups 4×4-6, rest 90-120s
B. Group Metcon
Workout 5
A. Straight Bar Pull-over practice 3-6mins
B. TGU, 3×3 heavy/side, rest as needed
C. L-Sit. accumulate 60sec worth
D. Group Metcon
Metcon
A. Reverse medball toss (done outside). 3 attempts for distance. men = 15lb ball, women = 10lb ball
B. 40m sprint test.
C. 20m prowler push for max weight.
Metcon
4 sets:
30sec Airdyne @ 100% + 15sec transition
30sec AMRAP burpees + 15sec transition
30sec battling ropes + 15sec transition
30sec rowing.
Rest 3mins between sets.
Metcon
15min AMRAP of Cindy:
5 pull-up
10 push-up
15 bodyweight squats.
Metcon
7min amrap: 200m run + 10 DB Ground to overhead + 5 burpees.
Rest 2mins
7min amrap: 200m row + 10 DB Thrusters + 5 burpees
New Class Times
Starting on Tuesday May 21, our evening classes will run at 4:30, 5:30, 6:30, and 7:30.
All other classes will remain the same.
We’re giving these time changes a shot, so please let us know if it’s better or worse for you.
Metcon
A. Torsion control 20s/side. Skill work and testing
B. 5 sets: 15 single arm KB swings (Left arm, chin level) + 10 toe to bar + 15 single arm KB swings (right arm, chin level) + 4 wall walks.
12min cut-off







