Workout Of The Day

Tuesday, August 22, 2017

WOD

!0 Min AMRAP

30 Double Unders

!0 TTB

3 Bar Muscle Ups

Monday, August 21, 2017

WOD

"FRAN"

21 - 15 - 9

Thrusters 

Pullups

 

Friday, August 18, 2017

WOD

For Time

21 - 15 - 9

Deadlifts (225/ 135)

Ring Dips

Cal Row

 

Rest 2 min

 

3 Rounds 

15 Bar Burpees

15 STO (135 / 95)

 

Rest 2 Min

 

Run 1200 

Wednesday, August 16, 2017

WOD

W/ a Partner

150 Box Jumps

130 Russian Kettle Bell Swings

110 Burpees

90 DB Snatches

70 Cal Row

Tuesday, August 15, 2017

WOD

For Time

12 - 9 - 6 - 3

Power Cleans (155 / 105)

Front Squats

L Sit Pullups (Strict)

Monday, August 14, 2017

WOD

8 Min AMRAP

40 Double Unders

4 Bar Facing Burpees

Wednesday, August 9, 2017

WOD

30 Min AMRAP

5 Burpee Box Jumps

10 DB Snatches

15 KB Thrusters (Single Arm)

3 Suicides

Monday, August 7, 2017

WOD

"The Ghost"

6 Rounds

1 min Cal Row

1 min Burpees

1 min Double Unders

1 min Rest

Tuesday, August 1, 2017

WOD

7 Rounds for Time

7 Deadlifts

5 Burpees over Bar

Monday, July 31, 2017

WOD

7 min AMRAP

10 Power Snatches

3 Bar Muscle ups

Wednesday, July 26, 2017

WOD

W/ a partner

40 Rope Climbs

120 Cal Row

200 Deficit pushups

Tuesday, July 25, 2017

WOD

8 Min Clock

1 Bar Muscle Up

2 Squat Cleans (225 / 185)

2 Bar Mucle Ups

2 Squat Cleans

3 Bar Muscle Ups

2 Squat Cleans

4 Bar Muscle Ups

3 Squat Cleans

the muscle up number increases by 1 every time. 

The squat clean number will only go up every 3 rounds

Monday, July 24, 2017

WOD

8 Min AMRAP

50 Double Unders

5 Power Cleans (135 / 95)

5 Bar Burpees

Friday, July 21, 2017

WOD

21 - 15 -9 - 3

Cal Row

Rower Burpees

 

then

 

27 - 21 - 15 - 9 -3

Wall Balls

KB Swing

 

then

 

1 Mile Run

Wednesday, July 19, 2017

20 Min AMRAP

Partner A.400 M Run

Partner B. AMRAP Hang Cleans 

switch

A. 400 M Run

B. AMRAP Double Unders

switch

A. 400 M Run

B. AMRAP TTB

switch

Monday, July 10, 2017

WOD

4 Min AMRAP

Burpees

Rest 1 min

3 Min AMRAP 

Burpees

Rest 1 min

2 Min AMRAP

Burpees

Rest 1 min

1 Min AMRAP

Burpees

Friday, July 7, 2017

WOD

50 - 40 - 30 - 20 - 10

Wall Balls

Box Jumps 

Kettle Bell Swings

Thursday, July 6, 2017

WOD

2 Rounds for Time

10 Shoulder to Overhead (115/75)

50 Double Unders

10 STO

50 Double Unders

10 STO

 

REST 3 Min

 

2 Rounds for time

20 TTB

10 Hang Cleans (135 / 95)

20 TTB

Monday, July 3, 2017

WOD

A.) 4 Rounds 

40 Squats

20 Pullups

 

B.) Rest 5 Min

 

C.) 30 Squat Cleans (185 / 115)

 

Class times for tomorrow are 6:00, 7:00 and 8:00 am only

get out and enjoy the 4th, but first get a great WOD in!

 

Friday, June 30, 2017

WOD

3 Rounds

250 m Row

5 Rope Climbs

then

42 Wall Balls

21 Burpees

30 Wall Balls 

15 Burpees

18 Wall Balls

9 Burpees

then 

3 Rounds

100 Double Unders

25 Lunges

 

30:00 Min Time Cap

Wednesday, June 28, 2017

WOD

100 Clean and Jerks with a partner

EMOM 20 Double unders

Tuesday, June 27, 2017

WOD

7 min Clock

70 TTB

max effort burpees with remaining time

Monday, June 26, 2017

WOD

ONE MILE RUN

Friday, June 23, 2017

WOD

13 Min AMRAP

25 Cal Row

15 Rower Burpees

10 Squat Cleans (155 / 105)

Monday, June 19, 2017

WOD

Deadlift

Hand Stand Pushup

15 - 12 - 9 - 12 - 15

Friday, June 16, 2017

WOD

80 / 70 Cal Row

60 TTB

40 Bar Burpees

20 Thrusters

15 Min AMRAP

Tuesday, June 13, 2017

WOD

4 RFT

10 Clean and Jerks (115 / 75)

50 Double Unders

Friday, June 9, 2017

WOD

Run 400 M

5 Bar MU

20 Wall Balls

Run 400 M 

6 Bar MU

30 Wall Balls

Run 400 M

7 Bar MU

30 Wall Balls

Run 400 M

8 Bar MU

20 Wall Balls

 

Wednesday, June 7, 2017

WOD

16 min AMRAP

4 RKB (70 / 53)

4 Box Jumps

8 RKB

8 Box Jumps

12 RKB

12 Box Jumps

*Continue adding 4 reps to each movement until 16:00

Monday, June 5, 2017

WOD

7 Min AMRAP

1 Deadlift (225 / 155)

1 Bar Burpee

2 Deadlift (225 / 155)

2 Bar Burpee

3 Deadlift (225 / 155)

3 Bar Burpee

*Add one deadlift and one bar burpee every round

Friday, June 2, 2017

WOD

For Time

400 M Run

20 TTB

10 Squat Cleans (185 / 105)

400 M Run

18 TTB

8 Squat Cleans

400 M Run

16 TTB

6 Squat Cleans

400 M Run

14 TTB

4 Squat Cleans

Wednesday, May 31, 2017

WOD

With a Partner

4 Rounds Each

50 Double unders

10 Deadlifts

10 Bar Burpees

 

*1 partner does entire round, then switch.

Tuesday, May 30, 2017

WOD

16 Min EMOM

Power Clean, Hang Squat Clean, Jerk 

Friday, May 26, 2017

WOD

50 Deadlifts (155 / 95)

40 Thrusters ( 65 / 45)

30 Pullups 

 

Tuesday, May 23, 2017

WOD

4:00 Min Call Row

3:00 Min HSPU

2:00 Min Deadlifts (225 / 155)

1:00 Burpees

Monday, May 22, 2017

WOD

10 Rounds for Time

15 Wall Balls

30 Double Unders

15 Min Time Cap

Friday, May 19, 2017

WOD

Buy in: 100 Double Unders

9 - 15 - 21

pullups 

thrusters (75 / 55)

Rest 2 min

6 - 9 - 15

hang power cleans (95 / 65)

Deficit HSPU

Rest 2 Min

3 - 6 - 9

Bar Burpees

Bar Muscle Ups

Buy Out: 100 Double Unders

Tuesday, May 16, 2017

Wod

Run 600m

rest 1 min

Run 400m

Rest 1 min

Run 200m 

Rest 1 min

Run 400m

rest 1 min

Run 600m

 

Monday, May 15, 2017

WOD

21 - 18 - 15 - 12 - 9 - 6 - 3

Russian KB Swings

Toes To Bar

Box Jumps

Friday, May 12, 2017

WOD

Buy In: 10 Rope Climbs

42 Wall Balls

21 Deadlifts

30 Wall Balls

15 Deadlifts

18 WB

9 Deadlifts

Buy Out: 20 Burpees

Thursday, May 11, 2017

1000 m Row

Day 3 or makeup work

ROMWOD 

 

Wednesday, May 10, 2017

WOD

4 Rounds

2 Min Clean and Jerk

2 min Burpees

1 minute rest

Tuesday, May 9, 2017

WOD

For TIme

100 Russian Kettlebell Swings (53 / 35)

50 Box Jump Overs

100 Russian Kettle Bell Swings (53 / 35)

Monday, May 8, 2017

WOD

For Time

15 - 12 - 9 - 6 - 3

Power Cleans (155 / 105)

Front Squats

CTB Pull ups

Thursday, April 27, 2017

A. Day 3

B. Day 1 or 2 makeup

C. WOD Makeup

D ROMWOD

Tuesday, April 25, 2017

WOD

10 Min AMRAP

20 Wall Balls

10m Bear Crawl

15 RKB (53 / 35)

10m Bear Crawl

 

 

 

 

Friday, April 21, 2017

WOD

4 Round for time

20 Wall Balls

10 Clean & Jerks (165 / 105)

400m Run (Building)

Wednesday, April 12, 2017

WOD

18 Min AMRAP

4 Rope Climbs

12 Tire Flips

32 Cal Row

w/ A Partner

Monday, April 10, 2017

WOD

12 Min Clock

80 / 70 Cal Row

AMRAP

50 Double Unders

40 Box Jumps

30 Pullups

Thursday, April 6, 2017

A. Day 3

B. Day 1 or 2 makeup

C. WOD Makeup

D ROMWOD

Wednesday, April 5, 2017

5 Min AMRAP

partner a: Deadlift Hold

partner b: Burpee Box Jumps

Rest 60 Seconds

5 Min AMRAP

partner a: Wallsit

partner b: Wall Balls

Rest 60 Seconds

5 Min AMRAP

partner a: Deadlift Hold

partner b: Burpee Box Jumps

Tuesday, April 4, 2017

WOD

Row 2000 Meters For Time

Tuesday, April 4, 2017
Barbell WOD

Snatch Grip Deadlift + Low Hang Snatch 

4 x 2 @ 65%

Power Clean

1 x 1 @ 75% c/j then 2 x 2 @20# less

Power Position Power Snatch 5 x 2 @ 60%

Strict Press + Push Press

4 x 1+4 @ 50% c/j

Tall Jerk

4 x 3 @ 50% c/j

Box Squats (3 sec down)

4 x 5 @ 60%

Pause Front Squat (2 sec pause)

4 x 2 @ 70%

Back Squat

5,3,1 @75%, 80%, 85% (percentage increases per week)

Deadlift

1 x 1 @ 90% then ME at 20# - 40# less

Seated Box Jump 3 x 5

DB Split Squat 3 x 8 Each Leg

Neutral Grip DB Press 2 x 12 Per Arm

Single Arm Kb/DB Row 3 x 10 per arm

DB O/H Step ups 3 x 10

DB Box Jumps 3 x 6

 

Monday, April 3, 2017

WOD

4 Rounds For Time

20 TTB

75 Double Unders

20 Thrusters

Friday, March 31, 2017

WOD

For Time

20 Tire Flips

50 Double Unders

40 Pullups

50 Double Unders

60 STO's (95/65)

50 Double Unders

80 Wall Balls

50 Double Unders

Thursday, March 30, 2017

WOD

Not for time

10 - 1

Press (Strict or Bench)

Deadlift

Squat

*Use comfortable weights for all lifts

Wednesday, March 29, 2017

WOD

w/ a partner

150 Box Jumps

130 RKB

110 Burpees

90 DB Snatches

70 Cal Row

Tuesday, March 28, 2017

WOD

For Time

21 - 15 - 9 - 15 - 21

Power Cleans (95/ 65)

Dips

Monday, March 27, 2017

WOD

6 min AMRAP

10 weighted lunges

5 Burpees

rest 1 minute

4 Minute AMRAP

10 weighted lunges

5 Burpees

Friday, March 24, 2017

Todays Friday WOD is...

"17.5"

10 Rounds For Time

9 Thrusters (95/ 65)

35 Double Unders

Wednesday, March 22, 2017

WOD

0 - 8 Min AMRAP

3 Rope Climbs

10 Burpees

8 - 16 Min AMRAP

20 Bench Press

20 RKB

16 - 24 Min AMRAP

Max Cal Row

Tuesday, March 21, 2017

WOD

12 Min AMRAP

5 Dead lifts

4 Hang Cleans

3 Front Squats

2 STO

1 Thruster

20 Pullups

 

Thursday, March 16, 2017

WOD Options

1) Make up strength days 1, 2, or 3.

2) 16 min EMOM of 1 Clean and Jerk adding weight each minute.

3) 16 min EMOM. Even min = 15/12 cal row. Odd min = 10/8 Burpees

4) ROMWOD

5) Open gym / Open Prep

Tuesday, March 14, 2017

WOD

Buy In: 150 Double Unders

50 HSPU **

Buy Out: 150 Double Unders

**come see what the twist is

 

Monday, March 13, 2017

WOD

For TIme

1000 m Row

60 Wall Balls

30 Squat Cleans (135/ 95)

Friday, March 10, 2017

WOD

"Open Workout 17.3"

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Wednesday, March 8, 2017

WOD

15 Min AMRAP

20 Wall Balls

10 Deadlifts (50% of 1 RM)

3 Suicides

Tuesday, March 7, 2017

WOD 

10 RFT

40 Double Unders

8 HSPU's (seated KB/ DB press)

Monday, March 6, 2017

WOD

5 Mn AMRAP

14 RKB 

7 Burpees

Rest 2 Min

7 min AMRAP

14 RKB

7 Burpees

Friday, March 3, 2017

WOD

17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

 

https://games.crossfit.com/workouts/open/2017/17.2?division=1

Wednesday, March 1, 2017

WOD

w/ a Partner

40 Rope Climbs

120 Cal Row

200 Bench Press

Tuesday, February 28, 2017

WOD

5 Rounds For Time

11 Deadlifts (225 / 155)

55 Double Unders

Monday, February 27, 2017
BBWOD
Day 1 Day 2  Day 3
Snatch (8 Min to complete work sets) Clean 3 x 3 @ 80% Power Snatch amd hang power snatch (2 + 5, 3 + 2, 5 + ME)
Pause Back Squat 4 x 2 @ 75%

Front Squat 1 x 1 @ 80% 

then drop 30 lbs 2 x 2  

Back Squat 1 x 1 @ 80%

drop 60 lbs then 1 x 5

Deficit Snatch Pull 3 x 4 @ 75%

DB Box Jump 40% BW

seated box jump

Push Press + Push Jerk @ 50%

3 + 1, 3 + 2, 3 + 3, 3 + ME

Burpee Box jumps / Wide Grip Pullups 2 x 10 / ME Single Leg Squat / Glute Ham Raise Yates Row / Plate Retract and YTW ( 2 x 10)

 

Monday, February 27, 2017

WOD

12 Min AMRAP

3 - 6 - 9 - 12 - 15 - 18 - etc

TTB

STO (115 / 75)

Tuesday, February 21, 2017

WOD

10 Min Amrap

10 RKB (70 / 53)

10 HR Pushups

50 M Run

Tuesday, February 14, 2017

WOD

80/70 Cal Row

60 Wall Balls

40 Box jumps

Monday, February 13, 2017

WOD

4 RFT

30 OH DB/KB Walking Lunge

20 TTB

10 Burpees

Friday, February 10, 2017

WOD

2000 m Row

30 Squat Cleans (135 / 95)

20 STO

10 Rope Climbs

Thursday, February 9, 2017

A.) s/s Day #1, Day #2, or #3

B.) Flight Simulator

     5 - 10 - 15 - 20 - 25 - 30 - 35 - 40 - 45 - 50 - 45 - 40 - 35 -30 - 25 -20 -15 -10 - 5

     Unbroken Double Unders

C.) 5 Sets ME

     DB Hammer Curls

     Seated KB PRess

D.) ROMWOD 

Tuesday, February 7, 2017

WOD 

16 min EMOM

Even min: TTB

Odd min : Burpees

* 1st round starts w/ 10 each.

Increase 1 each round.

Total Reps increase = score

Monday, February 6, 2017

WOD

FOR TOTAL REPS

3 Rds

1 min Double Unders

2 min HSPU (Seated Press)

3 min Air Squats

 

Friday, February 3, 2017

WOD

Buy in: 10 Rope Climbs

21 Hang Cleans (135 / 95)

21 Bar Burpees

15 Front Squats

15 Bar Burpees

9 Squat Cleans

9 Bar Burpees

15 STO

15 Bar Burpees

21 Deadlifts

21 Bar Burpees

Wednesday, February 1, 2017

WOD

Buy in: 25 TTB

150 Wall Balls

150 RKB

100 Wall Balls

100 RKB

Buy Out: 25 TTB

w/ a Partner

Tuesday, January 31, 2017

WOD

"13.2"

10 min AMRAP

5 STO (115/ 75)

10 Deadlifts

15 Box Jumps

Monday, January 30, 2017

WOD

21-15-9

Clean and Jerks (135/95)

50 Double Unders between each round and to finish

No Hook Grip, No Feet Snatch 5 x 1 @ 70%

Clean 1 x 1 @ 90% drop 60%

2 M.E. Sets of hang cleans

snatch 1 x 1 @ 90% drop 30 - 40 lbs

Snatch + Pause O/H Squat 2 x 12

Back Squat 4 x 3 @ 80%

Jerk (Split or Power) 4 x 2 @ 80%

Timed Back Squat

1 x 5 @ 65% (under 7 Seconds) Drop 20 - 30 lbs

2 x 5 (Under 5 Seconds)

 

Snatch Grip Deadlift 4 x 3 @ 100%

 

Barbell Step Ups 4 x 8 per leg 50% of C&J

 

Strict Press w/ Bent Over Row 4 x 3 +8 @ 50%(SP) 65% (BR)

 

Glute Ham Raise (2x10) DB Split Squat (2x6) Standing Box Jump (2x5) Med Ball Throw (2x8) Isometric Back Extension (2x45 seconds) BB Rollout (2x10)

 

Day 1 

Day 2

Day 3

Front and side planks

Flutter Kicks

Bench Press

Deadlifts

Individualized weakness

Open Prep

 

Friday, January 27, 2017

WOD

"15.5"

27 - 21 - 15 - 9

Row Calories

Thrusters (95 / 65)

Thursday, January 26, 2017

A.) Complete Day 1, 2 , or 3

B.) Deadlift 

      - work to a heavy 3 rep max

      - drop 20 - 40 lbs amd perform 6 sets of 1

C.) ROMWOD

D.) Row Intervals

      - 500m row

      - rest 2 min

      - 3 times

 

Wednesday, January 25, 2017

WOD 

Partner TABATA

45 sec work 

15 sec Rest

8 rds per move

Rope Climbs

Double Unders

Hang Squat Cleans

Tuesday, January 24, 2017

WOD

18 - 15 - 12 - 9 - 6 

HSPU (Seated Press)

Dips

HR Pushups

Monday, January 23, 2017

WOD

60 Cal Row

50 TTB

40 Wall balls

30 Power Cleans

20 Burpees

10 Thrusters (135/ 95)

Friday, January 20, 2017

WOD

0:00 - 3:00

2 Rounds

10 Pullups 

10 Box Jump Overs

3:00 - 6:00

2Rounds

12 Pullups

12 Box Jump Overs

6:00 - 900

2 Rounds

14 Pullups

14 Box Jump Overs

9:00 - 12:00

2 Rounds

16 Pullups

16 Box Jump Overs

Monday, January 9, 2017

"The DAK"

For Time

10 Hang Squat Cleans (155 / 105)

5 Rounds of Cindy

8 Hang Squat Cleans

4 Rounds of Cindy

6  Hang Squat Cleans

3 Rounds of Cindy

4 Hang Squat Cleans

2 Rounds of Cindy

2 Hang Squat Cleans

1 Round of Cindy

Wednesday, January 4, 2017

METCON

"Partner Fran"

Partner A - 21 Thrusters

Partner B - 21 Thrusters

then 15's then 9's

that completes one round.

20 Min AMRAP

Tuesday, January 3, 2017

METCON

5 Min AMRAP

10 Deadlifts

10 HSPU

Rest 3 Min

10 Bar Burpees

10 DB Snatch

Day 1

Day 2  Day 3
Clean Complex (1 clean, 2 Front Squats, 3 Thrusters 5x1 @ 65%

Power Snach+ Hang Snatch (1+2, 1+3, 1+5)

1st set 75%, 2nd set 70%, 3rd set 65%

Power Clean 1x1 @ 85% drop weight 2x3

Back Squat 1 x 1 @ 90%, drop weight 1 x 5

 

Front Squat 4 x 2 @ 80% Push Press 4 x 3 @ 60%

Deadlift 1 x 3 @ 85%, drop weight 1 x 5

 

Snatch Deficit Deadlift 4 x 5 @ 60% Back Squat 5 RM drop weight 1x5

 

Friday, December 30, 2016

METCON

For Time

42 Wallballs (20 / 14)

21 Deadlifts (225 / 155)

30 Wallballs

15 Deadlifts

18 Wallballs

9 Deadlifts

Thursday, December 29, 2016

Supersets

BB Curls and BB Skull Crushers (5 x 10)

DB Hammer Curls and DB/KB Rows (5 x 10)

Hanging Leg Raises and Flutter Kicks (3 x 10)

Tuesday, December 27, 2016

METCON

3 RFT

10 Box Jumps

15 Deadlifts

20 Situps

 

Friday, December 23, 2016

12 Days of Christmas

choose one

1. deadlift 1. rope climb 1. SDHP

1. lap

2.HSPU 2. HSPU 2. Power Snatch

2. Inch Worms

3. Pullups 3. Pullups 3. Push Press

3. STO

4. KB Thruster 4. STO 4. Thruster

4. Jump Squats

5. Pushups 5. Front Squats 5. Power Clean

5. Pushups

6. Situps 6. Hang Cleans 6. KB Swings

6. Ring Rows

7. Burpees 7. Deadlifts 7. Pullups

7. KB Swings

8. KB Swings 8. TTB 8. TTB

8. Box Jumps

9. Box Jumps 9. Burpees 9. Wall Balls

9. Sit ups

10. Wall Balls 10. Wall Balls 10. Dubs

10. Burpees

11. TTB 11. Box Jumps 11. Burpees

11. Wall Balls

12. Bar MU 12. Burpee Box Overs 12. Bar MU

12. Cal Row

 

Wednesday, December 21, 2016

METCON

Partner TABATA

30 sec work

30 sec rest

8 rounds each

Double Unders

Sit Ups

Hang Cleans (135 / 95)

Tuesday, December 20, 2016

METCON

For Time

80 Cal Row

60 Double Unders

40 Burpees

20 STO (135 / 95)

Monday, December 19, 2016

METCON

50 - 40 - 30 - 20 - 10

O/H Walking Lunge (45/ 25)

RKB (70/ 53)

Thursday, December 15, 2016

WOD

a. 4 Rounds not for time

12 BB Curls

ME Dips

12 KB Rows

ME Pushups

12 Ring Rows

 

b. Rope Climbs

- Technique Scaling

- 15 Rope Climbs

Wednesday, December 14, 2016

METCON

Teams of 2

15 Min AMRAP

Partner 1 Max Calorie Row

Partner 2 Max Plank Hold

*Plank must be held to start row

Tuesday, December 13, 2016

METCON

60 Med Ball Cleans

20 HSPU

50 Med Ball Cleans

20 HSPU

40 Med Ball Cleans

20 HSPU

Friday, December 9, 2016

Metcon

"Running Karen"

150 wallballs for time 

Every time you drop the ball, you must do a 200m Run

Thursday, December 8, 2016

WOD (Pick One)

A. Old School B. "Annie"

- DB Bench Press x Max Reps

50 - 40 - 30 - 20 - 10

- DB/ KB Row x Max Reps

Double Unders

- Dips (toughest version possible) Max Reps

Abmat Situps

- BB Curls x Max Reps

 
X5  

 

Tuesday, December 6, 2016

METCON

15 - 12 - 9 - 6 - 3

TTB

STO (135 / 95)

Bar Burpees

Monday, December 5, 2016

METCON

13-minute AMRAP

55 deadlifts (225 lb. / 155 lb.)

55 wall-ball shots (20 lb. to 10’/ 14 lb. to 9’)

55-calorie row,

55 handstand push-ups.

Friday, December 2, 2016

NO AFTERNOON CLASSES TODAY

 

Everyone prepare for a great night at the Christmas Banquet!

Wednesday, November 30, 2016

METCON

1 Rope Climb

2 Deadlifts (405 / 275)

3 Suicides

15 Min AMRAP

Tuesday, November 29, 2016
BBWOD

 Day 1

Day 2 Day 3
Clean and Jerk 5 x 1 @82%

Snatch & Power Snatch 1x1 @85% drop 50%

then 5 -10-15

Clean and Jerk 2x2

wk 1 74%

wk 2 78%

wk 3 90%

wk 4 102%

Front Squat 5 x 2 @ 80% Push PRess + Push Jerk 5 x 2 +2 @65%

Strict Press and Pullups 3 x 3

Women 35% Men 50%

Stiff Leg Deadlift 3 x 6 @60% Back Squat 1x1 @90% drop 30 - 40 lbs then 2x5 Snatch Grip Hold at Liftoff + Snatch High Pull 4 x 2 @ 100%
Push up and Row + Hanging Leg Raises MD KB Lung + Glute Ham Raise Reverse DB Fly + Med Ball V Up

 

GPP
Day 1 Day 2

Day 3

Back Squat 5 x 5 @ 65%

Bench Press 5 x 5 @ 65%

Pull Up Progression

Banded Pull Aparts Single Arm Alt DB Press  

 

Tuesday, November 29, 2016

METCON

20 HSPU

40 Double Unders

18 HSPU

40 Double Unders

16 HSPU

40 Double Unders

14 HSPU

40 Double Unders

12 HSPU

40 Double Unders

10 HSPU

40 Double Unders

 

Monday, November 28, 2016

WOD

12 Min Clock

90 / 80 CAl Row

then 

AMRAP of

3 Power Cleans (155 / 105)

6 Front Rack Lunges 

9 Bar Burpees

Friday, November 25, 2016

WOD

Teams of 3

2000 m Row

200 Lunges

200 Box Jumps

200 push ups

200 Wall Balls

200 DB Snatches

200 Pull Ups

200 Burpees

 

Tuesday, November 22, 2016

METCON

7 Min AMRAP

50 Double Unders

5 Clean and JErks (135 / 95)

Friday, November 18, 2016

METCON

3 min AMRAP

10 Wallballs

10 Pullups

3 min AMRAP

10 Hang Cleans (135 / 95)

10 Burpee Box Overs (24 / 20)

3 Min AMRAP

10 Hang Cleans (135 / 95)

10 Burpee Box Overs (24 / 20)

3 min AMRAP

10 Wallballs

10 Pullups

Thursday, November 17, 2016

WOD

Option 1

BB Curls x 10

Hammer Curls x 10

Single Leg Raises x 10

Back Extensions x 10

Flutter Kicks x 15

Plyo Pushups x 10

4 Rounds Not For Time

 

Option 2

Row 400m

Rest 1 min

4 x

Wednesday, November 16, 2016

METCON

15 Rope Climbs

750 m Row

300 Double Unders

20 Min AMRAP

(Teams of 3)

Tuesday, November 15, 2016

METCON

3 RFT

15 Deadlifts (275 / 185)

10 Bar Facing Burpees

5 Ring MU

Monday, November 14, 2016

METCON

For Time

15 - 12 -9 -12 -15

KB/DB Thruster

Box Jump

Friday, November 11, 2016

METCON

"HAMMER"

5 Power Cleans

10 Front Squats

5 STO

20 Pullups

Rest 90 Sec

5 RDS

Thursday, November 10, 2016

Your Way Thursday

Option A.

- ME HSPU

-ME Hollow Holds

- ME Hanging Leg Raises

- 10 Back Ext

- 10 Bent Over Rows

- ME Bande Pull Aparts

 

Option B.

10 Rds

45 Sec Row

30 Sec Rest

(Score Is Total Distance Rowed)

 

Wednesday, November 9, 2016

METCON

14 min AMRAP

20 Wall balls

5 Hang Clean (155 / 105)

5 STO (155 / 105)

Partner 1 does 20 wall balls, then partner 2 does 20.

Partner 1 does 5 hang cleans and 5 STO's, then partner 2 does 5 Hang Cleans and 5 STO's

Monday, November 7, 2016

METCON

200 RKB for time

Friday, November 4, 2016

METCON

3 RFT

15 Deadlifts (225 / 155)

15 HSPU (Pike Pushups)

5 MU (15TTB)

Thursday, November 3, 2016

METCON(s)

A. 10 Back Ext.

    10 BB Curls

    10 BB Skull Crushers

    ME Banded Pull Downs

 

B. 500 m Row

    Rest 5 min

    500 m Row

Wednesday, November 2, 2016

METCON

15 min AMRAP

100 m Run (odd object Carry)

5 box up and overs 

Monday, October 31, 2016

BBWOD Day 1

BBWOD DAY 2 BBWOD Day 3
Snatch 6 x 1 @ 85% Torokhity Snatch Complex 4 x 1

Muscle Snatch 5 x 2 @53%

 

Power Clean + Thruster

1 clean + 3 Thrusters @ 65%

Clean 4 x 3 @ 75%

Back Squat 1 x 3 @ 80%

Drop Weight then 1 x 5 

Back Squat 4 x 5 @ 72%

Push Press + Push Jerk

4 sets 2/1 @ 60%

Sumo Deadlift 3 reps @ 80%  

Drop Weight 2 x 8

METCON

5 min AMRAP

10 Thrusters (75/ 55)

50 Double Unders

Rest 3 min

5 Min AMRAP

10 Thrusters (75 / 55)

50 Double Unders

Friday, October 28, 2016

METCON

12 min AMRAP

9 Clean and Jerks (135 / 95)

6 Front Squats

9 Bar Burpees

Thursday, October 27, 2016

METCON

A.) 250 m Row

     rest 30 sec

     10X

B.) ME HSPU

     ME Hollow Hold

     ME Leg Raises

     10 GHD Back ext

     10 Bent Over Rows

      ME Banded Pull Aparts

 

Monday, October 24, 2016

METCON

"Tabata Barbell"

-15 sec work

-15 sec rest

X8

Hang Cleans 

STO

Deadlifts

Box Jumps

Friday, October 21, 2016

METCON

9 min AMRAP

10 Squat Cleans 

10 HSPU

Thursday, October 20, 2016

METCON

A.) 3 Rounds Not For Time

Max Effort Strict Pullups

10 KB Rows

10 BB curls

10 SL Deadlift

10 Front Rack Reverse Lunge

10 BB Retract Rows

 

B.) "Odd Object Grace"

30 clean and jerks for time

C & J = GTO

- Stone

- DB(2)

- KB(2)

- Plate

- BB

 

Tuesday, October 18, 2016

METCON

4 Intervals

400 m run

*Rest 3 Min between Sets

Monday, October 17, 2016

METCON

5 Rounds

2 min clock

12 TTB

6 Hang Cleans

Max Bar Burpees

30 second rest between rounds

Wednesday, October 12, 2016

With a partner

1 min clock

- 5 hang cleans(185 / 135)

- 10 burpees

- max cal row

rest 30 seconds

12 RFR

Tuesday, October 11, 2016

METCON

"Nancy"

5 Rds For Time

400m Run

15 OH Squats (95 / 65)

Monday, October 10, 2016

METCON

21 - 15 - 9 - 15 - 21

Wall Balls

TTB

40 Double unders between each round and to finish

 

Day 1

Day 2  Day 3

BBWOD

BBWOD

BBWOD

Snatch Deadlift 4 x 20 @ 65% + 5 - 10 # (Snatch)

+

Low Hang Snatch

Power Clean 1 x 1 @ 75% drop 20# 2 x 2

(C & J)

 

Power Snatch Power Position 5 x 2 @ 60%

 

 

Strict Press 4 x 2 - 3 @ 50 - 55% + 5 - 10# (C & J)

+

Push Press

Tall Jerk 5 x 3 @ 55% (C& J)

 

 

Box Squats 4 x 3 @ 60%

 

 

Pause Front Squats 4 x 2 @ 70% + 5 - 10# (Front Squat)

Back Squat 1 x 1 @ 90% Drop 30 - 50# ME

Deadlift 1 x 1 @ 90% drop 30 - 50 # ME

Complex

Complex

Complex

Seated Box Jumps

Neutral Grip Alt. DB Press 2 x 8 each

Staggered Stance Good Morning 2 x 10

DB Split Squats

Single arm DB Row 2 x 10 Each

Bent Over Retract & Row w/ Barbell 2 x 10

CrossFit

   

5 min AMRAP

   

3 Power Cleans

   

9 Hand Release Pushups

   
     

GPP

   

Deadlifts 

   
5-5-5-5-5    
3-3-3    
1    

 

Thursday, October 6, 2016

A.) 4 Rounds not for time

- 10 Barbell Curls

- 10 V - Ups

- ME Curl to press

- ME Tricep Ext

- 10 Hammer Curls

 

B.) For Time

400 m Row

12 Hang Cleans (185 / 135)

400 m Row

10 Hang Cleans

400 m Row

8 Hang Cleans

400 m Row

6 Hang Cleans

Thursday, October 6, 2016

A.) 4 Rounds not for time

- 10 Barbell Curls

- 10 V - Ups

- ME Curl to press

- ME Tricep Ext

- 10 Hammer Curls

 

B.) For Time

400 m Row

12 Hang Cleans (185 / 135)

400 m Row

10 Hang Cleans

400 m Row

8 Hang Cleans

400 m Row

6 Hang Cleans

Tuesday, October 4, 2016

METCON

"Cindy"

20 Min AMRAP

5 pull ups

10 pushups

15 air squats

Monday, October 3, 2016

METCON

30 - 20 - 10

Cal Row

Deadlift (185 / 135)

Box Jump

Thursday, September 29, 2016

WOD

4 Rounds

12 Diamond Pushups

8 KB Rows

4 Rounds

12 Barbell Curls

8 Barbell Skull Crushers

4 Rounds

12 DB Arnold Press

8 DB Front Raises

Wednesday, September 28, 2016

WOD

with a partner 

10 Rds 

300 M Row

Tuesday, September 27, 2016

WOD

For Time

30 Deadlifts

30 Strict Press (95 / 65)

30 Box Jumps (30" / 24")

30 RKB (70 / 53)

30 Sit ups

30 Cal Row

30 Thrusters (95 / 65)

30 Bar Burpees

30 Double Unders

Monday, September 26, 2016

WOD

Wall Ballls

40 - 30 - 20 -10

Pullups

5 - 10 - 15 - 20

*50 Dubs between each round

Friday, September 23, 2016

WOD

"14.4"

60 Cal Row

50 TTB

40 Wall Balls

30 Power Cleans

20 Muscle Ups

 

OR

"16.2"

min 0 - 4

25 TTB

50 Dubs

15 Squat Cleans (135 / 85)

min 4 - 8

25 TTB 

50 Dubs

13 Squat Cleans (185 / 115)

min 8 - 12

25 TTB

50 Dubs

11 Squat Cleans (225 / 145)

min 12 - 16

25 TTB

50 Dubs

9 Squat Cleans (275 / 175)

Tuesday, September 20, 2016

WOD

"Diane"

21 - 15 - 9

Deadlift (225 / 155)

HSPU's

Friday, September 16, 2016

WOD

800 m Run

5 Squat Cleans

800 m Run

4 Squat Cleans

800 m Run

3 Squat Cleans

30 burpees

Wednesday, September 14, 2016

WOD

20 Mn AMRAP

3 wall balls

3 cal row

6 wall balls

6 cal row

9 wall balls

9 cal row

12 wall balls

12 cal row

etc.

Tuesday, September 13, 2016

WOD

20 Pullups

20 Double Unders

18 RKB (70 / 53)

20 Double Unders

16 Pull ups

20 Double Unders

14 RKB

20 Doubls Unders

12 Pullups

20 Double Unders

10 RKB

20 Double Unders

8 Pullups

20 Double Unders

6 RKB

20 Double Unders

4 Pullups

20 Double Unders

2 RKB

Monday, September 12, 2016

WOD

21 - 15 - 9

Deadlifts (225 / 155)

Bar Facing Burpees

* 400m run in between sets and to finish

Friday, September 9, 2016

WOD

3 RFT

5 Strict Pullups

10 Squat Cleans

15 Box Jumps

3 RFT

21 Wall Balls

15 Box Jumps

9 Hang Cleans

3RFT

15 Box Jumps

12 Deadlifts

9 HSPU

Thursday, September 8, 2016

Standing KB PP x 10 (per arm)

Bent Over KB Row x 10 (per arm)

 

Dumbell Hammer Curls x 10 (per arm)

Banded Tricep Pushdowns x 10

 

Barbell Curls x 10

Barbell Skull Crushers x 10

 

*Accumulate 10 Rope Pulls / Climbs

Wednesday, September 7, 2016

WOD

Teams of 3

150 - 120 - 90 - 60 -30

Double Unders

50 - 40 - 30 - 20 - 10

TTB

10 - 8 - 6 - 4 - 2

Clean and Jerk (heavy single)

Friday, September 2, 2016

WOD

"14.5"

21 - 18 - 15 - 12 - 9 - 6 - 3

Thrusters

Bar Facing Burpees

Wednesday, August 31, 2016

WOD

20 min AMRAP

400 m Run

21 - 15 - 9

power cleans (135 / 95)

HSPU

400 m run

21 - 15 - 9

hang cleans

Burpeees

400 m run

21 - 15 - 9

squat cleans

bar muscle ups

 

Tuesday, August 30, 2016

WOD

12 min clock

1600 m row

then with remaining time

AMRAP

10 Deadlifts

50 Double Unders

Monday, August 29, 2016

WOD 

10 Min AMRAP

3 Hang Cleans (185 / 135)

9 TTB

12 Box Jumps

Friday, August 26, 2016

WOD

Part 1

- 1 min Back Squats

- 1 min Rest

- 1 min Bar Burpees

- 1 min Rest

4 Rds

Part 2

- 1 min HSPU

- 1 min rest

- 1 min Cal Row

- 1 min rest

4 Rds

 

Thursday, August 25, 2016

WOD

Superset

- 3x12 Strict Press

- 3x12 DB Lat Raise

- 3x12 Upright Row

 

Superset

- 3x12 DB Hammer Curl

- 3x12 BB Curl

- 3x12 Skull Crusher

- 3x12 Tricep Pull down

Wednesday, August 24, 2016

WOD

TABATA Style

Wall Balls

Situps

Deadlifts (225 / 155)

HR Pushups

*30 Seconds of work

*30 Seconds of rest

Tuesday, August 23, 2016

WOD

For Time

Run 800m

15 Power Cleans (135 / 95)

10 STO

Run 800m

12 Power Cleans

8 STO

Run 800m

9 Power Cleans

6 STO

Monday, August 22, 2016

WOD

15 Min AMRAP

400m Run

10 CTB Pull Ups

10 Plate Burpees (45/25)

Thursday, August 11, 2016

WOD 

"Suns Out Guns Out"

4 Rounds

1 Min Max Effort Dips

1 Min Max Effort Hammer Curls

 

*ROMWOD after class as a group

Wednesday, August 10, 2016

WOD

100 Double Unders

80 Cal Row

60 Burpee Box Jumps

40 Front Squats

60 Burpee Box Jumps

80 Cal Row

100 Double Unders

Tuesday, August 9, 2016

WOD

12 Min AMRAP

5 Deadlifts (275 / 185)

10 CTB Pull Ups

5 Suicides

Monday, August 8, 2016

WOD

3 Clean and Jerks (185/ 135)

400m Run

6 Clean and Jerks 

400m Run

9 Clean and Jerks

400m Run

Friday, August 5, 2016

WOD

15 min AMRAP

1 Squat Clean (225 / 135)

3 HSPU

2 Squat Cleans

6 HSPU

3 Squat Cleans

9 HSPU

Continue to add 1 squat clean and 3 HSPU until time is up

Thursday, August 4, 2016

WOD

3 Rounds

12 BB Curls

Max Effort Close Grip Bench

20 Russian Twists w/ KB

12 BB Row

Max Effort Dips

12 Skull Crushers

Max Effort Strict Pull Ups

 

*Not For Time

 

Wednesday, August 3, 2016

WOD

100 Hang Cleans (135 / 95)

100 Push Press (135 / 95)

100 Pullups

100 HSPU

100 Double Unders

*While one partner works, other partner runs 100m

Tuesday, August 2, 2016

WOD

12 Min Clock

21 - 15 - 9

RKB (53 / 35)

Box Jumps

Then 

50 Wall Balls

then

Max Calories w/ remaining time

Friday, July 29, 2016

WOD

For Total Time

2 Rounds

5 Front Squats (225 / 155)

10 TTB 

15 HSPU

3 Rounds

10 Deadlifts (225 / 155)

20 Air Squats

4 Rounds 

10 Burpees

30 Double Unders

Thursday, July 28, 2016

WOD

30 Seconds Max Effort Hammer Curls

30 Seconds Max Effort Dips (Diamond Pushups)

30 Seconds Max Effort Pullups

30 Seconds Max Effort V Ups

4 Rounds For Reps

Wednesday, July 27, 2016

WOD

30 Min AMRAP

5 MU (Bar or Ring)

20/17 Cal Row

10 Clean and Jerks (155 / 100)

50 m Buddy Carry

Tuesday, July 26, 2016

WOD

10 Hang Power Cleans (185 / 125)

20 HR Pushups

400m Run

8 Hang Power Cleans (185 / 125)

18 HR Pushups

400m Run

6 Hang Power Cleans (185 / 125)

16 HR Pushups

400m Run

4 Hang Power Cleans (185 / 125)

14 HR Pushups

400m Run

2 Hang Power Cleans (185 / 125)

12 HR Pushups

 

Monday, July 25, 2016

WOD

"13.2"

!0 min AMRAP

5 STO (115/ 75)

10 Deadlifts (115 / 75)

15 Box Jumps

Friday, July 22, 2016

WOD

4 Rounds

4 Min Per Round

400 m Sprint

10 Power Cleans

10 Push Press

w/ Remaining time, max effort chest to bar pullups

rest 2 minutes and 30 seconds between rounds

Thursday, July 21, 2016

WOD

20 min EMOM

1 Full Clean

1 Hang Clean

1 Split Jerk

Wednesday, July 20, 2016

WOD

50 Burpee Box Jumps

100 Double Unders

150 Wallbals

2 Rounds for time

Tuesday, July 19, 2016

WOD

6 Rounds for Reps

2 min: 10 Deadlifts (275 / 185)

           Max dips

-score is total reps completed of dips/ HR pushups

*Extra Credit 

Run to the end of the guard rail twice

Monday, July 18, 2016

WOD

"Fran"

21 - 15 - 9

Thrusters (95 / 65)

Pullups 

*Extra Credit

3 x 20 GHD situps or med ball v ups

Friday, July 15, 2016

WOD

"Fight Gone Bad"

Wall Balls (20 / 14)

SDHP (75 / 55)

Box Jumps 20"

Push Press (75 / 55)

Row Cals

 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday, July 14, 2016

WOD

"Pumped Up Annie"

50 - 40 - 30 - 20 - 10

Double Unders

Abmat Situps

Barbell Curls (65/35)

 

BRING A FRIEND!

Wednesday, July 13, 2016

WOD

3 Thrusters

6 HSPU

9 Pullups

12 HR Pushups

150m Run

20 Min AMRAP

Monday, July 11, 2016

WOD

20 Rds

5 Burpees

1 Bar Muscle Up

1 Squat Clean (225 / 185)

 

*Extra Credit 

- 3 x 20 GHD Situps

Friday, July 8, 2016

11 Days until the CrossFit Games begin!

 

WOD

9 - 6 - 3

Squat Cleans (185 / 135)

Bar Burpees

3 Rounds

10 Back Rack Lunges

10 HSPU

Then

150 Double Unders

75 Push Press (95 / 65)

Thursday, July 7, 2016

ROMWOD

#SwoleandFlexy

Wednesday, July 6, 2016

WOD

20 min AMRAP

30 Double Unders

5 TTB

30 Double Unders

10 TTB

30 Double Unders

15 TTB

continue that pattern for 20 min

Tuesday, July 5, 2016

WOD

4 RFT

12 Wall Balls

12 KB Swings (70 / 53)

12 Box Jumps

12 Deadlifts (205 / 145)

Friday, July 1, 2016

WOD

5 Rounds 

3 Min per Round

200m run

3 Hang Power Cleans

10 TTB

HR Pushups with remaining time left in round.

REST 1 MIN

 

*SCORE IS HR PUSHUPS

Thursday, June 30, 2016

WOD

"Jackie"

1000 meter row

50 Thrusters (45 / 35)

30 Pullups

Wednesday, June 29, 2016

WOD

20 Min AMRAP

3 Wall Balls

3 Cal Row

6 Wall Balls

6 Cal Row

9 Wall Balls

9 Cal Row

etc...

Tuesday, June 28, 2016

WOD

4 Rounds

1 min Deadlifts @ BW or 50% 1RM

1 min Suicides

1 min Box Jumps

1 min rest

Extra Credit

3 x 20 GHD situps

3 x ME Strict Pullups

Tuesday, June 28, 2016
Monday, June 27, 2016

Strength and Skill

Dynamic Bench Press

3 x3 of Narrow Bench, Normal Bench, Wide Bench

WOD

15 - 12 - 9

Power Cleans (185 / 135)

HSPU

Extra Credit

- 400 m Farmers Carry w/ DB or KB

Friday, June 17, 2016

WOD

Buy in: 1200 m Run

2 Rounds

10 Bar MU

5 C&J (225/ 165)

2 Rounds

10 Deadlifts (225 / 165)

5 Bar MU

Max C & J

20 min clock

Thursday, June 16, 2016

EMOM 14 Min

Even: 3 Suicides

Odd: 15 BB Curls 

Wednesday, June 15, 2016

WOD

Buy in:

60 C & J (185 / 135)

then

100 Cal Row

then 100 Wall Balls

Buy Out:

60 Burpee Box Jumps

Tuesday, June 14, 2016

4 RFT

400 m Run

7 Deadlifts (275 / 185)

14 HSPU

Friday, June 10, 2016

WOD

600 m Run

50 Burpees

40 Back Squats

30 Burpees

20 Cleans

10 Burpees

Thursday, June 9, 2016

16 MIN EMOM

Even: 40 Double Unders

Odd: 15 BB Curls (65 / 45)

 

ROMWOD

Wednesday, June 8, 2016

Strength and Skill

Bench Press !0 - 1

V ups between sets

WOD

20 Min AMRAP

400 m Run

21 - 15 - 9

Power Cleans (135 / 95)

HSPU

400 m Run

21 - 15 - 9

Hang Cleans

Burpees

400 m Run

21 - 15 - 9

Squat Cleans 

Bar MU

 

Wednesday, June 8, 2016
Wednesday, June 8, 2016
Tuesday, June 7, 2016

Strength and Skill

12 min EMOM

3 position Squat Clean

WOD

5 RFT

5 Suicides

15 Box Jumps

20 DB Snatches Per Arm

Friday, June 3, 2016

WOD

15 Mni AMRAP

1 Squat Clean, 3 HSPU

2 Squat Cleans, 6 HSPU

3 Squat Cleans, 9 HSPU

4 Squat Cleans, 12 HSPU

ETC...

 

*HSPU use Open standards

Thursday, June 2, 2016

WOD 

Row 250 M then rest 1 Min

X8

 

ROMWOD as a Class Afterwards

Wednesday, June 1, 2016

WOD

10 - 1 

Bench Press (BW or 60% 1 RM)

Deadlift (1.5 x BW or 60% 1 RM)

Strict Pull Ups

Tuesday, May 31, 2016

Strength and Skill

21 Min EMOM

min 1: 3 Power Cleans

min 2: 5 Burpee Box Jumps

min 2: 3 Shoulder to Overhead

WOD

Power Cleans (95 / 65)

12 - 9 - 6 - 3 - 1

Double Unders

48 - 36 - 24 - 12 - 4

Friday, May 27, 2016

WOD

20 Rounds

5 Burpees

1 Bar Muscle Up

1 Squat Clean (225 / 185)

 

Follow the link below to watch the Regional Competitions. The toughest male and female regions are competing this weekend!

http://games.crossfit.com/

 

Thursday, May 26, 2016

WOD

NOT FOR TIME

3 Rounds

12 BB Curls

ME CG Bench

20 Russian Twists

12 BB Rows

ME Band Extensions

12 Skull Crushers

ME Pullups

20 V Ups

Wednesday, May 25, 2016

Strength and Skill

12 Min EMOM

1 Squat Clean

1 Hang Squat Clean

1 STO

WOD

20 Min AMRAP

200 m Run

AMRAP

5 STO (185, 135)

10 Box Jumps (24, 20)

15 RKB

Tuesday, May 24, 2016

Strength and Skill

YTW & Retract Row

3 x 10

(Max Effort TTB or KTB in between each set)

WOD

12 min AMRAP

5 Deadlift (275 / 185)

10 CTB Pull ups

5 Suicides

Monday, May 23, 2016

Strength and Skill

Bench press 

10 - 1 

10 V ups in between sets

WOD

400 m Run

5 Clusters (185 / 115)

10 Dips

5 RFT

Friday, May 20, 2016

WOD

60 CAL Row

1,200 M Run

40 Back Squats (135 / 95)

30 Burpees

20 Hang Squat Cleans (205 / 155)

1,200 M Run

10 Bar Muscle Ups

 

Thursday, May 19, 2016

WOD 

"Fat Annie"

50 - 40 - 30 - 20 - 10

Double Unders

Wall Ball Situps (20 / 14)

 

ROMWOD as a class after WOD

Friday, May 13, 2016

Strength and Skill

15 Min EMOM

3 Position Hang Cleans

WOD

10 RFT

2 Squat Cleans (225 / 165)

3 Bar Muscle Ups

6 HSPU

Wednesday, May 11, 2016

Strength and Skill

"Pete Special" (YTW's)

Rows

WOD

100 Double Unders

80 Cal Row

60 Burpee Box Jumps

40 Front Squats (185 / 135)

60 Burpee Box Jumps

80 Cal Row

100 Double Unders

Tuesday, May 10, 2016

Strength and Skill

Bench Press

10 - 1

WOD

12 Deadlifts (135 / 95)

9 Hang Cleans

6 STO 

5 Rounds For Time

Monday, May 9, 2016

Strength and Skill

Seated Box Jump

Front Squat

Strict Press

WOD

15 Min AMRAP

15 m Lunge (45 / 35)

10 CTB Pull Ups

15 Situps

10 DB Snatch 

Friday, May 6, 2016

Strength and Skill

15 min EMOM

3 Position Cleans (Knee, thigh, hip)

WOD

For Time

800 M Run

9 Hang Cleans

40 Situps

600 M Run

7 Hang Cleans

30 situps

400 M Run

5 Hang Cleans

20 Situps

200 M Run

3 Hang Cleans

10 Situps

Thursday, May 5, 2016

WOD

4 Rounds

2 min Rounds

20 m bear crawl

10 TTB

wall balls for remaining time.

*Rest 2 min between rounds

Wednesday, May 4, 2016

WOD

Weight Buffet

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Deadlift (150% Body Weight or 50% 1RM)

Bench Press (100% Body Weight or 50% 1RM)

Clean (75% Body Weight or 50% 1RM)

Monday, May 2, 2016

Strength and Skill

Pete's Special (YTW's) and Barbell Row

3 x 10

Good Mornings

3 x 10

WOD

"Cindy"

5 Pullups

10 Pushups

15 Squats

20 Min Amrap

Friday, April 29, 2016

WOD

600 m Run

50 Burpees

40 Back Squats (135 / 95)

30 Burpees

20 Squat Cleans (205 / 155)

10 Burpees

Thursday, April 28, 2016

A.) 7 - 5 - 3 - 1 Muscle Ups

     21 - 15 - 9 - 3 HSPU

B.) "Annie"

      50 - 40 - 30 - 20 - 10

      Double Unders and Sit ups

THEN

C.) ROMWOD

D.) Open Gym

Wednesday, April 27, 2016

Strength and Skill

"Pete's Special" (YTW's)

Row

WOD

40 Hang Cleans (185 / 135)

50 DB Snatches (50 / 35)

60 Walls Balls (20 / 14)

70 Pull ups

80 Double Unders

90 HR Pushups

Tuesday, April 26, 2016

Strength and Skill

6 x 2 @ 85%

Deadlifts

Bench / Strict Press

WOD

10 Burpee Box Overs (24 / 20)

20 RKB (70 / 53)

10 Burpee Box Overs (24 / 20)

20 RKB

10 Burpee Box Overs (24 / 20)

20 Thrusters (135 / 95)

10 Burpee Box Overs (24 / 20)

20 RKB

10 Burpee Box Overs (24 / 20)

20 RKB

10 Burpee Box Overs (24 / 20)

 

12 min time cap

Monday, April 25, 2016

Strength and Skill

Back Squat - 5 x 3 @ 85%

Clean and Jerk - 6 x 2 @ 75% 

(Add 5 - 10 lbs to last weeks numbers)

WOD

4 RFT

10 Push Press (135 / 95)

15 TTB

20 Wall Balls

Friday, April 22, 2016

Strength and Skill 

"Pete's Special"

YTW's and Rows 3 x 10

WOD

50 Cal Row

40 Front Squats (135 / 95)

30 TTB

20 Clean and Jerks

10 Muscle Ups

Thursday, April 21, 2016

WOD

A. 21 - 15 - 9

    GTO (135 / 95)

    Dips

 

B. Row Intervals

     5 Rounds (Row 300 m, 1 min rest)

 

C. ROMWOD or Open Gym

Wednesday, April 20, 2016

WOD

Partner Round Robin

10 - 1

Deadlift 150% Body Weight / 65%

HSPU

Box Jumps (30 / 24)

Squat Cleans (75% Body Weight / 65%)

DB Burpees 

Friday, April 15, 2016

WOD

4 min

800 Run

Max Cal Row

4 min

800 Run

Max Thrusters

4 min

800 Run

Max Pullups

4 min

800 Run

Max Burpees

Thursday, April 14, 2016

A lot of "Rest" days yesterday. Come in today for a great WOD and hit some weaknesses in open gym time.

A. 7 - 5 -3 - 1

    Muscle Ups

    Squat Cleans

 

B. Interval Rows

     Row 150 meters

     Rest 30 Seconds

     10 Rounds

 

C. ROMWOD

D. OPEN GYM

 

Wednesday, April 13, 2016

WOD

100 Cal Row / 100 Deadlifts (135 / 95)

80 Cal Row / 80 Hang Cleans

60 Cal Row / 60 Front Squats

40 Cal Row / 40 Shoulder to Overhead

20 Cal Row / 20 Clusters

Tuesday, April 12, 2016

Strength and Skill

6 x 2 @ 85%

Deadlifts

Bench / Strict Press

* DEADLIFTS CANNOT BE TOUCH AND GO REPS

WOD

For Time

50 RKB (70 / 53)

25 Box Jumps

50 RKB

25 Box Jumps

50 Burpees

 

Monday, April 11, 2016

Strength and Skill

Back Squat

5 x 3 @ 85%

Clean and Jerk

6 x 1 @ 75%

WOD

1 Round

100 Dubs, 50 Squats 25 Push Press (95 / 65)

2 Rounds

60 Dubs, 30 Squats, 15 Push Press (95 / 65)

3 Rounds

40 Dubs, 20 Squats, 10 Push Press (95 / 65)

Friday, April 8, 2016

WOD

60 Cal Row

50 burpees

40 Back Squats (135 / 95)

30 Double Unders

20 Squat Cleans (205 / 155)

10 Muscle Ups

Thursday, April 7, 2016

WOD(s)

A. "Grace" 30 Clean and Jerks (135 / 95)

B. 6 - 9 - 12 - 15 HSPU and Hang Cleans (135 / 95)

C. ROMWOD

D. Open Gym

 

Wednesday, April 6, 2016

Strength and Skill

"Pete Special"

YTW & Row 3 x 10

WOD

10 / 8 Cal Row

10 Single Arm KB Swing

10 KB Front Rack Lunge

10 KB STO

20 Min AMRAP

Tuesday, April 5, 2016

Strength and Skill

Deadlifts and Stirct/Bench Press

WOD

10 RFT

!0 Wall Balls

5 Burpees

Monday, April 4, 2016

Strength and Skill

Backsquat and Clean & Jerk

WOD

"Dirty Thirty"

30 Box Jumps

30 CTB Pullups

30 KB Swings (53 / 35)

30 TTB

30 Push Press (115 / 75)

30 Deadlifts (115 / 75)

30 Wall Balls

30 Bupees

30 Double Unders

Friday, April 1, 2016

WOD

100 Double Unders

90 RKB (70 / 53)

80 Double Unders

70 DB Snatches (50 / 35)

60 Double Unders

50 Pullups

40 Double Unders

30 Push Press (135 / 95)

20 Double Unders

10 Muscle Ups

Thursday, March 31, 2016

A. Makeup a missed lift

B. ROMWOD

C. Overhead Squat or Front Squat Max

D. 30 Turkish Getups for time

E. Row Intervals

Wednesday, March 30, 2016

WOD

3 Thrusters (155/ 105)

6 Burpee Box Overs

9 Pullups

12 Wall Balls

15 Double Unders

Tuesday, March 29, 2016

Strength and Skill

Max Bench or Strict Press

Max Deadlift

WOD

300m Row x 8

rest1 min between rounds

Monday, March 28, 2016

Strength and Skill

Backsquat

Clean and Jerk

WOD

5 RFT

5 Hang Cleans (185 / 135)

10 HSPU

Friday, March 25, 2016

WOD

16.5

21 - 18 - 15 - 12 - 9 - 6 - 3

Thrusters (95 / 65)

Bar Facing Burpees

Wednesday, March 23, 2016

PARTNER WOD WEDNESDAY!

Tuesday, March 22, 2016

Strength and Skill

Bench / Strict Press 5 x 10 @ 65%

Deadlift 5 x 10 @ 40%

WOD

50 Single Arm KB C & J (53 / 35)

50 Goblet Squats

2 RFT

Monday, March 21, 2016

WOD

3 Rds

15 Thrusters

15 Front Rack Lunges

15 Pullups

15 Hand Release Pushups

(Rest 2 min between rounds)

Tuesday, March 15, 2016

Strength and Skill

5 x 10 Deadlifts @ 65%

5 x 10 Bench or Strict Press @ 65%

WOD

60 Cal Row

50 Wall Balls

40 Burpee Box Overs

For Time

Monday, March 14, 2016

Strength and Skill

5 Rep Max Back Squat

6 x 1 Clean and Jerk @ 90%

WOD

1 - 10

Hang Clean (185 / 105)

Bar Facing Burpees

Thursday, March 10, 2016

Strength and Skill

Snatch

Overhead Squat

Make up Day

WOD (Pick One)

A. Annie

B. ROMWOD

Wednesday, March 9, 2016

Strength and Skill

(After WOD)

YTW and Retract Rows

3 x 10

WOD (Parnter)

30 Double Unders

1 Squat Clean (225 / 145)

10 Wall Balls 

5 HSPU

20 Min AMRAP

Tuesday, March 8, 2016

Strength and Skill

Back Rack Lunge

5 x 10

Bench Press

5 x 10

WOD

CrossFit programming concentrates on constantly varied functional movements performed at high intensity to achieve overall physical fitness, so people are prepared for any physical challenge.

Monday, March 7, 2016

Strength and Skill

Back Squats 

Clean and Jerks

WOD

8 Min AMRAP

9 Burpees

7 RKB

5 Goblet Squats

Thursday, March 3, 2016

Two options today guys!

A.) ROMWOD

"Range Of Mobility"

B.) "Annie"

50 - 40 - 30 - 20 - 10

Double Unders

Situps

Wednesday, March 2, 2016

Strength and Skill

Front Squat 5 x 3 @65% 

WOD

AMRAP 20 min

3 Cal Row / 3 HR Pushups / 3 DB Snatch

6 Cal Row / 6 HR Pushups / 6 DB Snatch

9 Cal Row / 9 HR Pushups / 9 DB Snatch

12 Cal Row / 12 HR Pushups / 12 DB Snatch

etc...

Tuesday, March 1, 2016

Great turnout yesterday everyone! We had over 70 people in to workout.

Lets see how long of a streak we can keep of over 70 people in a day.

Do your part and come in TODAY!

Days with 70+ (1)

Strength and Skill

Deadlifts 5 x 10 @ 65%

Bench / Strict Press 5 x 10 @ 65%

WOD

12 min clock

21 -15 - 9

KB Swings (70 / 53)

Box Jumps

then

30 burpees

then

50 Wall balls

then

Max Cals on Rower

Monday, February 29, 2016

Strength and Skill

Back Squat (work up to 5 rep max)

Clean and Jerk 6 x 1 @ 90%

WOD

10 min AMRAP

9 hang cleans (155 / 105)

30 Double Unders

3 STO

Thursday, February 25, 2016

THE OPEN STARTS TODAY!

Get SIGNED UP!

 

WOD

Annie

50 - 40 - 30 -20 - 10

Double Unders

Sit ups

Wednesday, February 24, 2016

WOD

50 Wall balls 

40 Deadlifts

50 Wall Balls

40 Deadlifts

50 Wall Balls

One Partner Rests while the other works

*When you switch, there is a surprise

Tuesday, February 23, 2016

Strength and Skill

Deadlifts and Strict Press or Bench Press

5 x 10 @ 65%

WOD

21-15-9-15-21

RKB Swings(70 / 53)

100 Double unders in between rounds

Monday, February 22, 2016

Strength and Skill

Backsquats

5 x 10 @ 65%

Clean and Jerks

5 x 2 @ 80%

WOD

4 RFT

3 Rds of Cindy

(5 pullups, 10 pushups, 15 squats)

5 squat Cleans (185 / 135)

 

Thursday, February 18, 2016

Strength and Skill

3 Rep Max OH Squat

*From Rack

WOD

16 min EMOM

Even: 10 DB Snatch

Odd: 10 TTB

Wednesday, February 17, 2016

Strength and Skill

3 x 20 Superset

YTW & Retract Row

3 x 10

Lateral Plate Flys

WOD

60 Burpee Box Overs

60 Front Squats (135 / 95)

60 STO (135 / 95)

*Partner 2 rows 250 meters

 

Tuesday, February 16, 2016

Strength and Skill

Deadlift 5 x 10 @ 65%

Bench or Strict Press 5 x 10 @ 65%

WOD

10 min AMRAP

5 RKB

10 Double Unders

10 RKB

20 Double Unders

15 RKB

30 Double Unders

Continue adding reps until 10 min is up

Monday, February 15, 2016

Strength and Skill

Back Squats 5 x 10 @ 65%

Clean and Jerk 5 x 2 @ 80%

WOD

5 RFT

15 Wall Balls

10 Pullups

5 Hang Cleans (185 / 135)

12 min Cap

Friday, February 12, 2016

NO AFTERNOON CLASSES TODAY

SORRY FOR THE INCONVENIENCE

 

Strength and Skill

Clean and Jerk

9 x 1 @ 90%

WOD

21 CAl Row

15 Backsquats at 50% 

9 HSPU

15 Backsquats at 50%

21 CAl Row

Thursday, February 11, 2016

Strength and Skill

1 Rep Max Thruster from Rack

WOD

100 Double Unders / 50 Situps / 25 Burpees

80 Double Unders / 40 Situps / 20 Burpees

60 Double Unders / 30 Situps / 15 Burpees

40 Double Unders / 20 Situps / 10 Burpees

20 Double Unders / 10 Siutp / 5 Burpees

14 min time cap

Wednesday, February 10, 2016

Strength and Skill

20 Rounds

Gymnastics Cycle

WOD

7 Min AMRAP

50 Wall Balls

50 HR Pushups

Rest 1 Min

7 Min AMRAP

50 KB Swings

50 Squats

Rest 1 Min

7 Min AMRAP

50 TTB

50 Burpees

Tuesday, February 9, 2016

Strength and Skill

Bench or Strict Press

5 x 10 @65%

Deadlift

5 x 10 @ 65%

WOD

50 Cal Row

40 Deadlift (135 / 95)

30 Box Jumps

20 Front Squats (135 / 95)

Friday, February 5, 2016

Strength and Skill

Clean and Jerk

6 x 1 @ 90%

WOD

14 min AMRAP

100 Double Unders

50 Sit Ups

40 DB Snatches

30 Wall Balls

40 DB Snatches

50 Sit Ups

100 Double Unders

Thursday, February 4, 2016

WOD 

Pick one

A.) 30 Rounds

      5 Burpees

      1 Muscle Up

 

B.) 30 Rounds

     10 Cal Row

     10 Hand Release Pushups

 

C.) Row 5k

 

 

Wednesday, February 3, 2016

Strength and Skill

"Pete Special"

WOD

2 min AMRAP then 1 min Rest

Burpee Box Overs

SDHP

RKB

Push Press

HSPU

Double Unders

Tuesday, February 2, 2016

Strength and Skill

Deadlift

5 x 10 @ 50%

Strict Press/ Bench Press

5 x 10 @ 50%

WOD

5 RFT

3 Shoulder to Overhead (155/ 95)

10 TTB

15 Wall Balls

Monday, February 1, 2016

Strength and Skill

Back Squat

5 x 10 @ 50%

Clean and Jerk

6 x 1 @ 90%

WOD

"The Chief"

5 Rounds

3 min AMRAP

3 power cleans

6 pushups

9 Air Squats

Rest 1 min between rounds

Friday, January 29, 2016

Strength and Skill

Clean and Jerk

9 x 1 @ 90%

WOD

10 Turkish Get Ups (35/26)

20 box jumps

30 Burpees

40 Thrusters (105/65)

30 Burpees

20 Box Jumps

10 Turkish Get Ups (35/26)

Thursday, January 28, 2016

Strength and Skill

Open Gym

WOD

21 - 15 - 12 - 9 - 6 - 3

Pullups

and 

Plate Pushups

Wednesday, January 27, 2016

Strength and Skill

Handstand Strength and Stability Drills

WOD

Running Clock

0-3 min

Row 500 meters / Box Jump Overs

rest 1 min

4-8 min

Row 750 meters / Situps

rest 1 min

Row 1000 meters / Wallballs

rest 1 minute

15-21 min

Row 1250 meters / Burpees

Tuesday, January 26, 2016

Strength and Skill

Deadlift 

Strict Press / Bench Press

WOD

30 Deadlift (185/155)

30 Cal Row

30 Overhead Squats (95/75)

Monday, January 25, 2016

Strength and Skill

Back Squat

5 x 10 @ 50%

Clean and Jerk

6 x 1 @ 90%

WOD

"14.1"

10 Min AMRAP

30 Double Unders

15 Power Snatch

Friday, January 22, 2016

Strength and Skill 

Clean and Jerk

6 x 1 @ 90%

WOD

14.4

14 Min AMRAP

60 Cal Row

50 TTB

40 Wall Balls

30 Cleans

20 Muscle Ups

Thursday, January 21, 2016

Strength and Skill

Hollow Rock/ Core Drills

WOD

6 Min AMRAP

3 STO (185/135)

6 Deadlifts (185/135)

9 Front Squats (185/135)

 

 

Wednesday, January 20, 2016

The ugly weather is here, making for a muddy, salty, slushy mess. PLEASE DO NOT wear your workout shoes in from the mess outside. PLEASE wear a seperate pair of shoes or boots in and then change into your workout shoes by the shelves. Lets keep our gym nice and clean. THANK YOU

Also, we are going to start enforcing a 10 burpee per minute late you are to class. Class times ar 6, 7, 8 and 9 am and 4:15, 5:15 and 6:15 pm. Please be respectful of others time and be punctual. 

Strength and Skill

Turkish Get Up Class

30 Turkish Get Ups

WOD

1-10

Hang Cleans (135/95)

Burpees 

Tuesday, January 12, 2016

Strength and Skill

Hollow Holds and Supermans

WOD

10 -1

Deadlift

Bench 

Power Clean

Monday, January 11, 2016

Strength and Skill 

Backsquat

WOD

"13.4"

7 Min AMRAP

3 Clean and Jerk

3 TTB

6 Clean and Jerk

6 TTB

9 Clean and Jerk

9 TTB

continue increasing until 7 minutes is up.

Friday, January 8, 2016

WOD

750m Row

Then

8 Min AMRAP

2 Deadlifts (225/175)

2 STO w/ KB (53/35)

4 Deadlifts (225/175)

4 STO w/ KB (53/35)

continue pattern until 8 minutes expires

Thursday, January 7, 2016

Strength and Skill

Superman and Hollow Rock Work

WOD

3 Min AMRAP

5 Hang Cleans 

30 Double Unders

Rest 2 Minutes

3 Min AMRAP

5 Hang Cleans 

30 Double Unders

Wednesday, January 6, 2016

Strength and Skill

Turkish Get up Class

then 

30 Turkish Get ups

WOD

12 RFT

20 RKB

10 Burpees

Tuesday, January 5, 2016

Strength and Skill

Deadlifts

5 x 10 @ 50%

Strict Press or Bench Press

5 x 10 @ 50%

WOD

3 RFT

25/20 Cal Row

25 Wall Balls

25 Pullups

 

Monday, January 4, 2016

Strength and Skill

Back Squats 5 x 10 @ 50%

Clean and Jerk 5 x 1 @ 90%

WOD

"11.3"

5 Min AMRAP

"Clusters"

Thursday, December 31, 2015

WOD

"Top Gun"

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

the workout starts with 4 burpees

at the begininig of each minute, stop where you are at and do 4 more burpees

 

Wednesday, December 30, 2015

Strength and Skill

30 Rounds 

1 Hand Stand

1 Air Squat

1 Pull Up

1 Push Up

1 Sit Up

WOD

For Time

16 Laps

100 Pull Ups

200 Pushups

16 Laps

Tuesday, December 29, 2015

Strength and Skill

Bench Press

1 - 10 @ 65%

OR

Strict Press

1 - 10 @ 65%

WOD

1,000 m Row

30 Box Jump Overs

50 Wall Balls

For Time

Monday, December 28, 2015

Strength and Skill

Back Squats

5 x 5 @ 75 - 85%

Clean and Jerks

6 x 2 @ 85 - 90%

WOD

"12.1"

 

Monday, December 21, 2015

Strength and Skill

Back Squats

Clean and Jerks

WOD

14.1

!0 min AMRAP

30 Double Unders

15 Power Snatches (75/55)

Friday, December 18, 2015

WOD

14.4

60 Cal Row

50 TTB

40 Wall Balls

30 Power Cleans (135/95)

20 Muscle Ups

 

Thursday, December 17, 2015

WOD

3 min AMRAP

3 Power Snatches

3 Bar Burpees

Rest 2 min

3 min AMRAP

3 Power Snatches

30 Double Unders

Rest 2 min

3 min AMRAP

3 Power Snatches

3 Bar Burpees

Wednesday, December 16, 2015

Strength and Skill

30 Rds

Gymnastics Cycle

1 Hand Stand

1 Squat

1 Pull Up

1 Push Up

1 Sit Up

WOD

*100 Thrusters (135/95)

*Every time you switch off to your partner, you must run two laps.

Tuesday, December 15, 2015

Strength and Skill

Bench Press (10 - 1 @65%)

or 

Overhead Squat

WOD

10 RFT

10 wall balls (20/14)

5 Burpees

Monday, December 14, 2015

Strength and Skill

Back Squat (5 x 5 @ 65%)

Clean and Jerk (4 x 1 @ 90%)

WOD

7 Min AMRAP

3 C & J (135/95)

3 TTB

6 C & J (135/95)

6 TTB

9 C & J (135/95)

9 TTB

etc...

 

Friday, December 11, 2015

Strength and Skill

Front Squats

WOD

TABATA

1.) Pull Ups

2.) Plate Push Ups

3.) Wall Balls

4.) Double Unders

5.) DB Snatch

Thursday, December 10, 2015

WOD

Partner Weight Buffet

10 - 1 

Deadlifts

Bench Press

Power Cleans

Wednesday, December 9, 2015

Strength and Skill

Back Rack Box Step Ups

WOD

100 Double Unders

80 Cal Row

60 Box Overs

40 Cleans

60 Box Overs

80 Cal Row

100 Doube Unders

 

Tuesday, December 8, 2015

Strength and Skill

16 min EMOM

Snatch Pull, Power Snatch, Overhead Squat

WOD

150 Russian Kettle Bell Swings (70/53)

Monday, December 7, 2015

Strength and Skill

Backsquat 

Clean and Jerk

WOD

"Annie"

50-40-30-20-10

Double Unders

Situps

 

Friday, December 4, 2015

Strength and Skill

Front Squats

5 x 3

WOD

5 RFT

9 Hang Cleans

6 Front Squats

3 Jerks

 

Thursday, December 3, 2015

WOD

"Diane"

21 - 15 -9

Deadlifts (225# / 135#)

Hand Stand Push Ups

Wednesday, December 2, 2015

WOD

2, 4, 6, 8, 10, 12, etc.

DB Snatch

Walls Balls

Cal Row

continue for 20 min

Tuesday, December 1, 2015

Strength and Skill

Snatch

WOD

3 Min AMRAP

3 Power Snatch

6 Bar Burpees

Rest 2 Min

3 min AMRAP

3 Power Snatch

30 Double Unders

Monday, November 30, 2015

Strength and Skill

Back Squat

Clean and Jerks

WOD

6 min running clock

500m Row 

then with time remaining

Clusters (115#/85#)

score is total Clusters

 

Friday, November 27, 2015

WOD

21-18-15-12-9-6-3

RKB Swings 

*30 Double Unders in between sets

Wednesday, November 25, 2015

WOD

30 Clean and Jerks (135/95)

Row 1000m

20 Clean and Jerks (155/115)

Row 1000m

10 Clean and Jerks (185/135)

Row 1000m

Tuesday, November 24, 2015

Strength and Skill

Bench and Deadlift
 

WOD

Row 800m

then 

4 Rounds

20 DB Snatches

20 Burpees to a 6" target

Monday, November 23, 2015

Strength and Skill

Back Squat 5 x 3 @ 85%

Clean & Jerks 5 x 1 @ 90%

WOD

3 Rounds

3 Hang Cleans (205/155)

30 Double Unders

Rest 1 minute

3 Rounds

6 Front Squats (185/115)

12 Wall Balls

Rest 1 minute

3 Rounds

3 Snatch (135/95)

6 Bar Burpees

Friday, November 20, 2015

Strength and Skill

Barbell Box Step Ups

5 x 10

WOD

1 Min Pullups

1 min Double Unders

1 min Wall Balls

1 min DB Snatch

5 Rds for Reps

Thursday, November 19, 2015

OPEN GYM

Wednesday, November 18, 2015

WOD

50 Wall Balls

50 Leg Throws

50 Burpees

50 Cal Row

50 Thrusters (115/75)

50 Cal Row

50 Burpees

50 Leg Throws

50 Wall Balls

Tuesday, November 17, 2015

Strength and Skill

Deadlift and Strict Press

5 x 5 @ 75%

WOD

3 min AMRAP

7 HR Pushups

7 RKB (70/53)

rest 1:30

3 min AMRAP

7 Deadlift (135/95)

7 Bar Burpees

rest 1:30

3 min AMRAP

7 HR Pushups

7 RKB (70/53)

Monday, November 16, 2015

WOD

15 - 12 - 9 - 6 - 3

Power Cleans (155/115)

TTB

STO (155/115)

Friday, November 13, 2015

WOD

30 min AMRAP

3squat cleans (185/115)

6 burpees to a 6" target

9 cal row

12 wall balls

15 ttb

 

Thursday, November 12, 2015

WOD

20 min EMOM

0-1 10 Thrusters (95/65)

1-2 a.) 3 ring muscle ups OR b.) 40 dubs/attempts

2-3 10 Thrusters (95/65)

3-4 c.) 10 dips OR d.) 15 HR Pushups

4-5 10 Thrusters (95/65)

5-6 a.) 3 ring muscle ups OR b.) 40 dubs/attempts

6-7 10 Thrusters (95/65)

7-8 c.) 10 dips OR d.) 15 HR Pushups

8-9 10 Thrusters (95/65)

9-10  a.) 3 ring muscle ups OR b.) 40 dubs/attempts

10-11 10 Thrusters (95/65)

11-12 c.) 10 dips OR d.) 15 HR Pushups

12-13 10 Thrusters (95/65)

13-14 a.) 3 ring muscle ups OR b.) 40 dubs/attempts

14-15 10 Thrusters (95/65)

15-16 c.) 10 dips OR d.) 15 HR Pushups

16-17 10 Thrusters (95/65)

17-18 a.) 3 ring muscle ups OR b.) 40 dubs/attempts

18-19 10 Thrusters (95/65)

19-20 c.) 10 dips OR d.) 15 HR Pushups

 

Wednesday, November 11, 2015

WOD

"Three Wise Men"

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (135/95)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (135/95)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (24”/20”)

30 Wall Ball Shots (20/14)

Tuesday, November 10, 2015

WOD

750 m Row

then

8 min AMRAP

2 deadlifts (225/ 175)

2 STO w/ KB 53/35

4 deadlifts (225/ 175)

4 STO w/ KB 53/35

6 deadlifts (225/ 175)

6 STO w/ KB 53/35

Conitinue with pattern until time expires

Monday, November 9, 2015

Strength and Skill

Back Squat

5 @ 65%

5 @ 75%

3 @ 85%

3 @ 85%

1 @ 90%

WOD

"737"

7 min AMRAP

7 burpees over bar

3 bar muscle ups

7 squat cleans

 

Friday, November 6, 2015

WOD

50 Russian Kettlebell Swings

40 Double Unders

30 Dumbell Box Overs

40 Double Unders

50 Russian Kettlebell Swings

then 

500 m Row

then

50 Wall Balls

Thursday, November 5, 2015

WOD

20 min EMOM

min 0 - 3 (even = 10 burpees)

0 - 10 burpees

1 - 10 thrusters (95/65)

2 - 10 burpees

3 - 10 thrusters (95/65)

min 4 - 7 (even = 15 pullups)

min 8 - 11 (even = 10 burpees)

min 12 - 15 (even = 15 pullups)

min 16 - 20 (even = 10 burpees)

Wednesday, November 4, 2015

WOD

"Boat Races"

500 m 

4 x

Tuesday, November 3, 2015

WOD

20 Deadlifts (275/ 185)

20Front Squats (185/ 125)

20 Squat Snatch (135/ 95)

Monday, November 2, 2015

Strength and Skill

Front Squat

5 Rds of 3 Reps @ 75%

(Base weight off of back squat max)

WOD

3 RFT

100 Dubs

15 Clean and Jerks (135/ 95)

Friday, October 30, 2015

WOD

30 min EMOM

Even min - 12/10 Cal Row

Odd min - 10 HR Pushups

                10 Dips

Thursday, October 29, 2015

WOD

12 Min AMRAP

9 cal row

6 burpees over rower

3 Clean and Jerks (185/135)

Wednesday, October 28, 2015

Strength and Skill

Snatches

10 x 1 

WOD

10 Rounds

20 RKB (70/53)

10 Burpees

Tuesday, October 27, 2015

Strength and Skill

Deadlift and Strict Press

5 reps @ 65%

5 reps @ 75%

3 reps @ 85%

1 rep @ 90%

*Attempt and new PR or 1 rep max

WOD

7 Min AMRAP

3 Strict Pull ups

6 pushups

9 box jumps

Monday, October 26, 2015

Strength and Skill

Back Squats

5 reps @ 65%

5 reps @ 75%

3 reps @ 80%

1 rep @90%

*try to find new one rep max

WOD

5 RFT

20 Walls Balls (20/14)

10 Hang Cleans (155/ 105)

Friday, October 23, 2015

WOD

400m Run

120 Double Unders

400m Run

100 squats

400m Run

80 Sit ups

400m Run

60 HR Pushups

400m Run

40 Wall Balls

400m Run 

20 HSPU

Thursday, October 22, 2015

WOD 

3 RFT

30 Hang Cleans (65/45)

30 Front Squats (65/45)

30 Push Press (65/45)

Wednesday, October 21, 2015

Strength and Skill

15 min EMOM

1 Power Clean

1 Hang Power Clean

1 Hang Squat Clean

WOD (Partner)

20 min AMRAP

3 Thrusters

6 burpee box overs(24/20)

9 TTB

12 Wall Balls (20/14)

15 Double Unders

Tuesday, October 20, 2015

Strength and Skill

Farmers Carry

5 trips

Push Press

5 x 3 Build up

WOD

30 deadlifts (185/135)

30 Cal Row

30 OH Squats (95/65)

Monday, October 19, 2015

Strength and Skill

Front Squat

5 x 3 @ 65% of 1 Rep Max Back Squat

Clean & Jerk

6 x 2 @85%

WOD

100m sprint

rest 30 sec

x4

400m sprint

rest 1 min

x4

Saturday, October 17, 2015

WOD (partner)

min 0 - 3 Row 500m and in remaining time (box overs (24/20))

rest 2 min

min 5 - 9 Row 750m and in remaining time (sit ups)

rest 2 min

min 11 - 16 Row 1000m and in remaining time (wall balls)

rest 2 min

min 18 - 24 Row 1250m and in remianing time (burpees)

as soon as clock hits 24:00 start 400m 

every second over 25:30 that you finish the run equals 1 burpee penalty.

Friday, October 16, 2015

Strength and Skill

Rope Climbs

WOD

300 Double Unders

200 Walking Lunges

100 Air Squats

Thursday, October 15, 2015

Strength and Skill:

Open Gym

WOD

21-15-9

Hang Power Snatch (115/75)

Toes To Bar

Wednesday, October 14, 2015

Strength and Skill

15 min EMOM

1 power clean

1 hang squat clean

1 power/ split jerk

WOD (Partner)

6 rds

2 min to row 250 m and w/ remianing time do burpees.

score is total burpees