This is a site that will be updated daily and WODs will be posted here. It will be useful if you are away from us, traveling or just want to know what you are getting yourself into. I will not post WODs days in advance, my sadistic joy comes from the unknown. I wouldn’t want anyone to opt out of a WOD for dislike of 100 burpees or anything….

That’s CrossFit, the unknown, learn to love it, expect it and look for it. 

 

Welcome Back!!

It's been too long but the WODs have been so good lately that I can't help but post them and encourage you to get some of that! 


Sunday Fun Day-Hero WODS,yes, 2! Partner up

Manion 

7 Rounds of 400M run, 29 135/95 BackSquat

Morrison

50, 40, 30, 20, 10

WallBalls, BoxJumps, KBS


Monday, July 24, 2017 

Spell Your name out of exercises, short names, repeat

Deadlifts: 1-1-1-1-1

WOD: For Time
Farmers Carry, 10 KB DL, 30 Butterfly Abs

Farmers Carry, 8 KB DL, 30 K2E

Farmers Carry, 6 KB DL, Weighted Russian Twists

Farmers Carry, 4 KB DL, Dead Bug

Farmers Carry, 2 KB DL, Seated Knee Twists


Tuesday, July 25, 2017

Warmup: 5 Minute Jump rope

Skill: Snatch Balance progression

6x3

MetCon: for Time

400M Row, Run or Bike

9 Power Snatch 95/55

Three times through

400M Row, Run or Bike

6 Power Snatch 115/75

2 Times through

400M Row, Run or Bike

3 Power Snatch 135/95


Wednesday, July 26, 2017

Warmup: 500M Row


Met Con: Bench Press/Double Unders

27-21-15-9 Bench Press

81-63-45-27 Double Unders

Accessory Work: 5 Rounds

10 Evil Wheels

15 Hip Extensions







November 2, 2016

Strength: Deadlifts, 5X8

WOD: 3 Rounds FT

500M Row, 21 KBS, 12 BJ


November 1, 2016

Strength: Front Squats 6X3

WOD: 100 Burpee BJ


October 24, 2016

5 Rounds of 10 pull-ups, 10 DB Snatch, and 100 Singles

Met Con: 15 Minute Cap

50 Burpees, 40 F2O, 30 Abs, 20 Push-ups, 10 HK2E


October 22, 2016

Strength: Power Cleans, 5x5

WOD: 21-15-9 Power Cleans, Burpree

add 10lbs, 15-12-9 Power Cleans and Burpees over the bar

add 10 lbs, 12-9-6 Power Cleans and Bupree BJ


October 21, 2016

Strength: Back Squats, 3X9

WOD: For Time

41-30-18 Cal Row, Thrusters

 

October 20, 2016

Strength: Hang Power Snatch, 5x3

WOD: 5 rounds

5 burpees, 10 Push-ups, 15 K2E, 20 Shoulder Taps, 25 Butterfly Abs, 30 sec bar hold

 

October 19, 2016

Warmup: 3 Rounds of 250 M Row, inchworm, 20 K2E

Strength: 5 Rounds

2 Turkish Get-ups, Weighted Pull-ups

WOD: 21,15,12,9,6,3

BJ, Push-ups

 

October 18, 2016

Warmup: Row Max Cal or jump rope, 5 minute

Strength: 5X5 Deadlifts

WOD: 20 Minute AMRAP

50 DL 135/95

100DU

400M Row or Run 

 

October 17, 2016

Strength: 5X5 Front Squats from the rack

WOD: 27,21,15,12,9,6,3

Power Cleans 65,95

T2B

 

 

October 14, 2016

Warm up: Agility Ladder work

Strength: PushPress, 4X7

WOD: *thank you CrossFit.com 

10 Rounds FT

7 SDHP, 7 FS, 7 PP

 

October 12, 2016

Warm-up: 3 Rounds of 

250 M Row, 1 lap of Bearcrawl, 1 pal of banded shuffle

Warmup 2: 2 Rounds of 10 squats, 10 ring rows, 10 K2E

Mobility Work: PVC Shoulder Work, Banded hamstring and Quad 

Strength: 4x10 Push Press

Met Con: in teams of 2, complete as many rounds and reps as possible in 25 minutes

50 WB, 40KBS, 30Push-ups, 20 Ring Rows

 

October11, 2016

Warm-up: Row 1 mile

Strength: 5X10 Bulgarian Squats, 5 to each side

WOD: Tabata of each exercise, after 8 rounds, move to the next exercise.

PushPress, Squats, Lateral jumps over the bar, ab-mat sit-ups

Score is the lowest rep of each series

 

September 28, 2016

Warm-up: 5 minutes of JR to warm up

Met Con: For time, *Every minute, drop and give me 3 burpees for the length of WOD

50 Bent Rows

40 KBS

30 BJ

Rest three minutes

50 F2O

40 DL

30 BJ

 

September 27, 2016

Strength: Strict Weighted Pull-ups

5,5,3,3,1,1,1

Met Con: 4 Rounds FT

100 DU or 24 CalRow, 12 HSPU or 12 SP

 

September 26, 2016

Strength: All sorts of squats. Use 20 minutes to warm up through cleans, power cleans, back squats, front squats and over head squats. 

Met Con: 50BackSquats 95/135

40Cleans 75/115

30 Front Squats 95/135

20 Power Cleans

10 Overhead Squat 55/75

 

September 24, 2016

Teams of 2:
Each team must complete 20 Turkish getups, and 40 Pull-ups

Met Con: You go, I go 20 minute AMRAP

5 SDHP, 5 Burpees, 5 BJ, 

1 Team member works while the other holds a 30 sec wall stand

 

September 23, 2016

Warm up: 2 Rounds, 16 cycles, of TABATA

squats, push-ups, K2E, Ab-mat situps

Skill: MB Cleans, spend 10 minutes refreshing yourself to the movement 

Met Con: 5 Rounds

15 MB Cleans, 15 Ring Rows, 2 Weighted Farmers Carry

 

September 21, 2016

Strength: Deadlifts, build to heavy 2

Met Con: For Time

20-18-16-14-12-10 Deadlifts (135/185)

15 BJ in between each set

 

September 20, 2016

Strength: Handstand Progressions, box, pike, box pushup, wall walk, kick up

WOD: 21-15-9

HSPU, Pull-ups

 

September19, 2016

Strength: Build to working weight of thrusters

Met Con: 5 Rounds

300M Row, thrusters till minute 3, 1 minute rest.

 

September 17, 2016

Met Con1: 

5X10 Single arm over head press, 200 singles in between each set

MetCon2: 

12 one arm rows from the push-up position, 15 HKR in between each set

Met Con3:

50,40,30,20,10

push-ups, sit-ups

 

September 7, 2016

Warmup: TABATA row, squats, push-ups

WOD: TABATA

SP,PP,PJ, Thruster, Plank, Hollow Hold, Superman, Sit-ups

 

September 6, 2016

Strength: 15 Minutes to find 2 rep max for Hang Cleans

WOD: 21-15-9 Squat Cleans, Dips

 

September 5, 2016

WOD: Partner Rankle 30 Min AMRAP

6 Dead lifts, 225/135

7 Burpees Pull-ups, or Bar Facing Burpees

10 KBS

Partner 1: Does the above WOD

Partner 2: Runs 200M, upon return pick up where partner is and they run. 

Count total reps

Courtesy of CrossFit One Nation

 

September 1, 2016

Strength: 5X3 heavy DL, Snatch Grip

WOD: 5 Rds

15 Power Snatch, 10 Burpee

 

August 31, 2016

Warmup: 500M Row, Stretch Good and Long

Strength: 15 Minutes working on Split Jerks, building to a heavy rep

Met Con: 10 Rounds, every 90 seconds 1 driveway run

 

 August 30, 2016

Warmup: Bring Sally Up!

Backsquats: 3-3-3-3-3

Met Con: 30 EMOTM

10 Cal Row, 10 BJO, 25/50 DU/Singles

 

August 29, 2016

Warmup: 200M Row, 3 rounds of Cindy, 200M Row, 2 rounds of Cindy, 200M Row 1 round of Cindy

Strength: Deadlifts with a Snatch grip

3-3-3-3-3

Met Con: 5 Rounds

15 Power Snatch 77/55, 10 Burpees

 

August 16, 2016

Strength: DL, 2 warmup sets, 5X5

WOD: 3 Rounds, 

0-3minute-400M run/row

3-4 Push Press

4-5 Pull-ups

5-6 KBDL

 

August 15, 2016

Strength: Pistols, 4x 10 (each side)

*build to working weight of DL, 95/135

WOD: 10 Min AMRAP

10 DL, 10 Pistols(each side), 10 HKR

 

August 13, 2016

"FRAN"

 

August 12,2016

"Nicole"

​Finish with Core work and Mobility

 

August 11, 2016

Strength: Power Snatch to OHS

6 Rounds, 3 Power Snatch to 1 OHS (slow and controlled)

Met Con: 5 RFT

15 BJ 24/20

1 Driveway run

 

August 10, 2016

Strength: Clean it, Jerk it

6 rounds 1 Hang Squat Clean, 1 Squat Clean, 1 Power Clean, 1 Split Jerk

Met Con: 3 Rounds

1 min AMRAP each Burpees, KBS,BJ, rest

 

August 9, 2016

Dynamic stretching, 3 rounds of 10 back squats with bar, on tenth one, 1 minute in the hole

Strength: Back Squats, 5x3 after 2 warmup, building sets

Met Con 1: 1 AMRAP of bench pressing

* warm up with the bar for 15 reps, then AMRAP with 55/95lb

Met Con 2: 5 rounds

10 WB, 1 driveway run

 

August 8, 2016

Warmup: Row 500

3 Rounds of 10 back squats with the bar only, on the tenth, stay in the hole for 1 minute

Strength: 15 minutes to build to heavy thruster, then 3x3

WOD: 50, 40, 30, 20, 10

Thrusters, DU, abmat Sit-ups

 

August 5, 2015

Strength: Weighted Step Ups

5X20

Met Con: 50 BJ, 50 Ab-Mat Sit-ups, 50 KBS

 

 August 4, 2016

10K for time

 

August 3, 2016

Warmup: 500M Row,

STRETCH, ROLL!!

Strength: Deadlifts, build to working weight, 135/185

Met Con: 21-15-9

Deadlifts, T2B

* 50 DU in between each set

Cashout: 5 Rounds of 10 abmat sit-ups, 30 second plank

 

August 2, 2016

Warmup: Row 1000M

Strength: Benchpress, Pull-ups

Bench 10x5, Pull-ups 5x5

Met Con: 4 Rounds, 3 working minutes, 1 rest minute

MB Cleans, KBS, Box Jump overs

 

August 1, 2016

Warm up: TABATA, 2 times through, squats, push-ups, sit-ups, dips

Strength: OHS 

2 warmup sets, four set of 10, in between 30 seconds of hollow hold and plank

Met Con: 75 Power Snatch for time, 75/55

 

July 26, 2016

Strength: Deadlifts

10-15-20-25 (increase your weight each round)

Men: 135-185-205-225-245

Women: 95-115-125-135-155

Met Con: For Time

50 Wallballs, 50 Burpees

 

July 25, 2016

Warm-up: Agility ladder, bear crawl work, stretch to squat

Strength: 5X5 Front squats from the floor, build to a heavy 5

Met Con: 21-15-9-6-3

Thrusters, BJ

 

June 20, 2016

Warm-up: agility ladder, stretch to open from yesterday and get ready to clean

Strength: Clean and Jerk 6X3

WOD: 4 Rounds

600M Run, 20 Burpee-BJ

 

June 19, 2016

Run down trail , stretch to use shoulders, mid back and legs

Strength: Pull-ups, OHS

10-8-6-4-2

WOD: 4 Rounds

400M Row or Run

30 accumulated L sit

15 BJ*variation of WOD from CrossFit ONE Nation

 

July 18, 2016

Banded Warmup, shuffles, squats, hip extensions

Strength: BackSquats 5x5

Met Con:

4rounds, 4 min AMRAP, 2 minute rest in between

7WB, 7Dips, 10 Squats, 10 Push-ups

 

July 16, 2016

Team Wod

100DB Thrusters for each partner,

while 1 person is working, 1 person is holding the brain the top of the DL, 135/95

WOD:

3 Rounds

200M run, 1 Farmers Carry, 40+lbs, 20+lbs,  

 

July 11, 2016

Warmup: 1/2 Mile run, stretch hips, quads, hamstrings, back

Strength: Medball Cleans, practice technique

WOD:

 9 minute cap

21-15-9

Front Squats, (115/65), Dips

2 minutes rest after work

7 minute cap

21-15-9 

Medball Cleans (20/14)

K2E each side

2 minute rest after work

5 minute cap

15-12-9

Burpees, ab-mat sit-ups

 

 

July 8, 2016 

Warm-up: dynamic stretching

WOD: 4 minutes at each stations, 2 minutes rest after each station

WB, Cal Row, BJ, HRPS, SDHP, Burpees, Abs mat or GHD

 

July7, 2016 

Warm-up: 300 M Row, 2-4-6-8-10-12-14

Squats and Push-ups, Slow and for form

Work-out

10-8-6-4-2 Front Squats

Met-Con: 

1/2 Mile Run

9 manmakers

25KBS

1/4 Mile Run

6 Manmakers

 20 KBS

200M Run

3 Manmakers

15 KBS

 

July 6, 2016

Warmup: 100 Singles, 3 Push-ups, 6 Shoulder taps, 9 K2E

Strength: 4 Rounds

3 Strict Press, 6 Push-Press, 9 Push-Jerk

WOD: 14 Min AMRAP

20 Ab-mat Sit-up, 15 KBS, 20 Double Unders

 

July5, 20 

*Stretch Posterior Chain for Deadlifts

Strength: Build up heavy Deadlift

WOD: 7 Rounds

7 Deadlifts

15 Pull-ups

200M Sprint

 

July 2, 2016

Team WOD: 

20 Manmakers

30 Burpee BJ

40Power Snatch

50 KBS

Run 1 mile with 20lb MD

50 KBS

40 Power Snatch

30 Burpee BJ

20 Manmakers

 

June 27, 2016

Foam Roll hips, knees, legs, hips

WOD: 10 Cal Row, 10 Lunges to each side, 1/4 mile run

20 Cal Row, 20 Lunges to each side, 1/4 mile run

30 Cal Row, 30 Lunges to each side, 1/4 mile run

40 Cal Row, 40 Lunges to each side, 1/4 mile run

 

June 26, 2016

 Warmup: 500M Row, 

5 Rounds of 20 Abs, 10 K2E to each side

Strength: Push Press, 5 Rounds, as many reps as possible in each round, 25 DU after each round

WOD: 3 Rounds 

25DU, 10 T2B, 10 Strict Press

 

 June 25, 2016

Warmup: 200M Row, 20DU

Stretch for shoulder work

Strength: HSPU

Progress with the box, inverted positioning, box walks, box pushups

WOD: 5, 10, 15, 20, 25

HSPU, KBS, Burpee, Ab-mat Situp

 

June 22, 2016

Warmup: 3 Rounds, 1 minute jumping rope, 10 pushups, 20 ab-mat situps

Strength: 4 rounds of 5 DB Row, 5 DB Snatch, to each side

Met Con: 4 Rounds

Weighted Farmer's carry to end of driveway, 20 K2E, 20 Box Jump Over 

 

June 21, 2016

Stretch for Front Squats

Strength: Front Squats out of the Rig, 5x10

WOD:

800 M run, 100WB

400M run, 50 WB

200M run, 25 WB

 

June 20, 2016

 Warmup: Row, jump, run for 5 Minutes

Build to a heavy DL

WOD:

CrossFIt Open 14.3

10 DL 135, 95

15 BJ

15 DL 185, 135

15 BJ

20 DL 225, 155

15 BJ

25 DL 275, 185

15 BJ

 

June 15, 2016

Warmup:500M Row, Stretch

Strength: 21-15-9

Weighted Step-ups(each side), KBS

EMOTM:10 Ring, 10Push-up

 

 June 14, 2016

Warm up: 500M row, 50 DU, 25 K2E

Stretch to work shoulders and quads

WOD: Bear Complex, 5 Rounds

1 Power Clean*, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press=1 rep

7 reps=1 round *pause in between each exercise, do not put the bar down in between reps

Cash Out: 

50 Sit-ups, 5 Burpees, 40 Sit-ups, 5 Burpees, 30 Sit-ups, 5 Burpees, 20 Sit-ups, 5 Burpees, 10 Sit-ups

 

June 13, 2016

Warmup: Bring Sally Up

Strength:

5 Rounds

250M Row, 20 Back Squats

WOD: 9min AMRAP

1WB, 1 PUSH-UP, 3WB, 3PUSH-Up, 5/5, 7/7, 9/9....

 

June 7, 2016

Warmup: TABATA row (8 cycles) TABATA squat (8cycles)

Stretch to open from Thrusters and prepare for shoulders

Strength: 3SP, 5PP, 7PJ- 3 Rounds

WOD: 5 Rounds 

1 MIN PP

1 MIN KBS

1 MIN K2E

1 MIN Rest

 

June 6, 2016

Warmup: 3 Rounds of weighted driveway run, 15 K2E, bear crawl the length of garage

Strength: Thrusters

WOD: 100Meter Row or run

75 Thrusters

50 Pullups

75 WB or Thrusters

100M row or run

 

June 2, 2016

Warmup: 5 Minutes of DU, Stretch to squat

Strength: Front Squats, 5x10

Then 3 rounds of 2 reps every 2 minutes

WOD: 15 AMRAP

10 Pull-ups, 15 Push-ups, 20 Sit-ups

 

June 1, 2016

Warmup: driveway run, TABATA warmup, squats, HR Push-ups, KBS, ABS

Strength: Deadlifts, 12 minutes to build to body weight

WOD: 7 Rounds

11 DL, 1 driveway run

Cashout: TABATA ABS

 

May 25, 2016

Warmup: Bear crawl, 15 squats, up, back, left, right, slow and intentional

3x10 GHD or T2B

Strength: 5x5 backsquats, down in the hole, pause, half way up, pause, down in the hole, pause, all the way up=1 rep

WOD: 12 AMRAP

10 Right handed thrusters,KB or DB,

10 Left handed thrusters,

5 pull-ups

 

 May 23, 2016

Warm up: TABAT, 2 rounds-Hollow holds, Superman

Stretch for F2OH

Strength: Build to working weight, F2OH

Working in teams:  3000M row, AMRAP F2OH

one person rows while the other lifts, switch every 300-400Meters

 

May 18, 2016

Warmup: TABATA Squats, Superman, Squat Jumps, Hollow Hold

Strength: Squats, Push Press, Thruster

EMOTM Front Squat, Push Press, Thruster, each minute, increase the reps by 1 to Five minutes. 

(Minute 5=5 Rounds of front squat, push press) 

Rest 2 Minutes, Repeat EMOTM from 5 down to 1

MET CON: WBS, Bar hang, ab-mat situps

 

May 16, 2016

500M row to warmup, banded stretching

Strength: Recap Clean and Jerk, Power Snatch, Thruster

WOD:

Minute 1-10, 1Mile Run, Clean and Jerk till minute 10, rest 3 minutes

Minute 13-20, 1/2 Mile Run, Power Snatch to minute 20, rest 3 minutes

Minute 23-27, 1/4 mile Run, Thrusters to minute 27

 

May 14, 2016

Stretch to warm up

WOD:

400M Run, 200M Farmers Carry, 100 KBS, 50F2O, 25 Burpess

200M Run, 100M Farmers Carry, 50 KBS, 25 F2O, 25 Burpees

 

May 11, 2016

Warm-up: 500M row, 3 Minutes DU

100 Squats, TABAT style, 100 Push-ups, TABATA style

Strength: Find a working weight for DEADLIFTS, goal is 155/125

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

Deadlifts, Boxjumps

 

May 9, 2016

Warm-up: 4 Rounds, 15 Cal Row, 15 Squats, 15 Push-ups, 15 Ab-mat Sit-up

Strength: 21-15-9

Weighted Step-ups, KBS

WOD: EMOTM

Ring Rows, Push-ups

 

May 7, 201

Partner WOD, Warmup

20 Synchronized Medball Squat, Toss

20 Push-up finger tap

WOD

200 WB, 150 F2O, 100 Pull-ups, 25 Synchronized Burpees. 

One partner works and the other holds a KB 35/55

 

May 2, 2016

Warm up: Sally up, Sally Down with Pushups

BenchPress 5x5

WOD:

50 AS to a target

40K2E

30HKR

20ABs

10Burpees

20ABs

30HKR

40K2E

50 AS to a target

 

 

April 30, 2016

Saturday Team WOD, teams of 2

Earn a score for each round

1. 1000M Row, Burpees

2.100WB each, Ring dip hold, full arm extension

3. 100 Box Jumps, Overhead bar hold (95/65)

4. 100 KBS (55/35), Plank

 

April 29, 2016

Warmup: 3 Rounds of 500M Row, 20 ring rows, 20 db push press

Strength: 5 Rounds

10 Pendalys Rows, 1 length of garage, inchworm both ways

MetCon: 5 Rounds 

15 T2B, 10 GHD sit-ups, 30 Second hold on rings (top of ring, locked out)

 

April 28, 2016

Coaches choice warm-up

Chipper: Death by 12's

12 pullups, 24 Pushups, 36 lunges to each side, 48 KBS, 60 push press, 72 squats, 84 Ab-mat sit-ups, 96 second rest, REPEAT

 

April 23, 2016

Warmup: Mystery TABATA, 16 rounds, coach calls it

Strength: Deadlifts, 5x10

MetCon: 5 Rounds 

500M Row, 12 Pull-ups, 20Med Ball Cleans

 

 

April 21, 2016

Warmup: Junkyard Dog, run 1/2 mile

Strength: Clean and Jerk 5x5

Met Con:

0-4 minutes, 5 Thrusters on the minute 45/75

5-9 minutes, 5 Thrusters on the minute, 65/95

10-14 minutes, 5 Thrusters on the minute, 85/115

 

April 20, 2016

Warm-up: Driveway run, 25 sit-ups 3x

Strength: Front Squats from the floor, 5X5

Met Con: 12 Minutes

1 min BJ, 1 min Burpees

2 min BJ, 2 min Burpees

3 min BJ, 3 min Burpees

 

April 19, 2016

Warm-up: Junk-yard Dog, Bergener Warm-up

Strength: Handstand Pushups, Power Snatches

WOD: 50 Power Snatches, every minute on the minute 3 HSPU

 

April 18, 2016

Marathon Monday!

Four Rounds:

1/4 mile run, 25 Pullups, 50 Pushups, 75 Air Squats

 

​April 16, 2016

Warmup, Stretch

CHIPPER, to be done in teams of 2, you go, I go. While one partner is working, the other is planking

100 F2O

7 Pushups, to be done together after the 100 is complete

80Front Squats

7 Pushups

60 WBs

7 Pushups

40 BJ

7 Pushups

20Burpess

Afterparty! 100 situps, every break=30 second bar hang

 

April 9, 2016

Warmup: 500M Row, Running circuit, Stretch

Warmup 2: 1 burpee, 1 squat, 1 burpee, 2 squats...1 burpee, 20 squats

WOD: 150 WB, every break=25 pushups

 

April 9, 2016

Warmup: 500M Row, Tabata work, Stretch

Strength: 5X15 Dumbbell Press

WOD 1: 100 KBS, 50 T2B, time equals score

WOD 2: Plank for as long as possible, time equals score 

 

April 7, 2016

Warm up: 500M Row

Stretch to warm up for Over head lunges. Take real time!

Strength: Overhead Lunges 5X10

WOD: 21-15-9-3

Burpee Box Jumps, MB Sit-ups

 

April 6, 2016

Warmup: 500 M Row, 50 squats, 40 abs, 30 pushups, 20 T2B, 10 burpees

Strength: 5X5 Weighted pull-ups

WOD: 5 min AMRAP burpees, rest 2 minutes

3min AMRAP push-ups, rest 2 minutes

1min AMRAP squats jumps

 

April 4, 2016

Warm up: 500 M Row 

Stretch to open the posterior chain

Strength: 5x10 Back Squats, row, rope, ab, pushups in between sets

Met Con: 6 Min AMRAP

10 DB Thrusters, 5 Burpees

 

April 2, 2016

Warm up: 4 rounds

15 cal row, 15 push-ups, 15 squat jumps, 20 situps

Strength: 21-15-9-3

Weighted Step-ups, KBS

Met Con: 50,40,30,20,10

KBS, Abs

 

March 30, 2016

Tabata Warmup: 8 different exercises

Strength: Pendalay Rows, 4x8

Met Con: 3-6-9-12-15-18-21

Deadlifts, HRPU, Dips

 

March 29, 2016

Warmup: 5 minutes of jump rope

Strength: Cleans 5X10, power cleans, 5x10 Squat Cleans

Met Con: 3 rounds, 3 minutes of rest in between each round

3 Power Cleans, 6 Squat Cleans, 9 Front Squats, 12 Pull-ups, 15 Pushups, 25 Abs

 

March 28, 2016

Warm up: 500M Row

3 Thrusters with the PVC, 5 Pushups

3 Thrusters with the bar, 5 pushups

3 Thrusters with light weight, 5 Pushups

3 Thrusters with working weight, 5 Pushups

Met Con: 16.5

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

Thrusters and Burpees over the Bar

 

March 3, 2016

Warmup: 500M row, 3 sets of 12 banded shuffles, 12 banded squats, 12 banded hip raises

Strength: OHS, 2 warmups of 10, then 5x10, 100 singles in between each set

Met Con: 15 minute AMRAP

20 KBS, 20 SDHP, 20 K2E

 

March 1, 2016

Row for 3 minutes, 20 Weighted hanging knee raises, 20 AB, repeat until accumulated 5000M

 

 February 27, 2016

Please sign up for Open

 

February 20, 2016

500M Row

CHIPPER:

100 DU or dumbell snatch, 90 Ab, 80 Push-press with bar, 70WB, 60 KBS, 50 Push-ups, 40 BJ, 30 Burpees, 20 OHL with plate, 10 Strict Pull-up

 

February 19, 2016
500M Row, hollow hold/superman-3 rounds for 30 sec. each
Strength: 5x5 Back Squats
 MetCon: 50WB, 40KB, 30Push-ups, 20K2E, 10 Burpees

 

February 17, 2016

5 Rounds, 250M Row, 10 Deadlifts

Met Con: 5 Rounds

5 burpees, 10 F2O with Bar, 15 BJ

 

 February 12, 2016

Warm-up: 3 Rounds: 100 sinlges, 25 abs, or 10 GHD, 10 push-ups

Strength: Front Squat, 5x5

Met Con: 5 Rounds: 150M row, 15 F2O, 10F Squats

 

February 10, 2016

Strength: 4 Rounds of Renegade rows, 10 per side and 25 Sit-ups

WOD: Karen

150 WBS for time

 

February9, 2016

Skill work: Dumb bell Push Jerk, Dumb bell Hang Squat Cleans

WOD: Minute 0-2, 400 Meter row, fill to minute 2 with DU

Minute 2-3, Dumb bell Push Jerk

Minute 3-4, Pull-ups

Minute 4-5, Dumb bell Hang Squat Cleans

 

February 8, 2016

Strength: Bench Press, 4X8

WOD: Barbara, 5 rounds for time

20 Pull-ups,30 Push-ups, 40 Sit-ups, 50 Squats, rest 3 Minutes

 

February 6, 2016

Strength: Deadlifts, build to a heavy set

Team WOD: 

Partner 1: 25 WBS

Partner 2: 5 Deadlifts, burpees till partner is done with WB

 

February 5, 2016 SNOW DAY!!! Go Shovel!

 

February 4, 2016

Strength: 5 rounds

1 Clean, 1Hang Clean, 1 Power Clean, 1 Strict Press, 1 Push Press, 1 Split Jerk

WOD: 7 Minute AMRAP

3,3 6,6 9,9 12,12.....

Thrusters, Burpees

 

February 3, 2016

Warmup: 30 seconds of work at each station, 3 rounds

battle rope, K2E, jump rope, row

Skill: Strict Pull-ups, 5X5

WOD: 20 Min AMRAP

250 Row, 15 WB, 8 K2E on bar

 

February 2, 2016 

Warm up: 30 seconds of work at each station, 3 rounds

battle rope, plank, Russian twists

Strength: 4X8 Weighted split squats, back leg elevated

WOD: 8 AMRAP

8 F2O, 8 FS, 8 PP, 8 BS

 

January 30, 2016

Strength: Dumbell Snatch: 5 on right, 10 push-ups, 5 on left, 10 push-up

Met Con: 200 DU, every break = 10 KBS

100 Thrusters, every break = 10 KBS

 

January 29, 2016 

Strength: Back squats, 2 warmups, 5X7 

Met Con: 21-18-15-12-9-6-3

Thrusters, Burpees

 

January 26, 2016

Warmup: Tabata jump rope, push-ups, squats

Strength: Bench Press, KBS

Met Con: TBD

20 Slamballs, 20 K2E, 20 Dips

 

January 25, 2016

Warmup: 5 minutes of jump rope, work on DU

Strength: Deadlifts, pistols

WOD: Death by Box Jumps

 

January 23, 2016

Warmup: Junkyard dog

Strength: 7x2 Clean 

Met Con: Fight Gone Bad

Cal Row, T2B, AB, Rollouts, Burpees

 

January 22, 2016

Skill: Handstand progression

Met Con: 12 AMRAP

5 Manmakers, 15 ABS, 1 minute DU

 

January 21, 2016

Skill: Split Jerks

Met Con: 8min AMRAP

10 Front squats, 5 burpees

 

January 18, 2016

Warm-up: 25 up/downs, 50 air squats, 75 ab-mat sit-ups

Strength: 4X8 weighted (overhead) lunges

WOD: 21-15-9 

S2O, burpees, KB

 

January 13, 2016

Warmup: 3 rounds, 25DU, 15 Push-ups

Strength: Front Squats from the floor, 4X8

WOD: You go, I go, one partner works while the other has a 25lb. plate locked out overhead.

YOU MAY NOT WORK IF YOUR PARTNER IS NOT LOCKED OUT OVERHEAD

50WB, 50BJ, 50 S2O, 50 F2O, 50 Burpees, 50KBS

 

January12, 2016

Warmup: 4 rounds of 25 DU/150 singles, 20 AB

WOD: 5 rounds of 

250M row, 25 thrusters, 15 T2B

 

January 11,2016

Warm up: 1 minute at each station:

squats, push-ups, WB, AB, BJ, DU, KBS

WOD: for time

10 pull-ups, 50 WB, 10 pull-ups, 50 MB lunges, 5 pull-ups, 50 Weighted step-ups, 5 pull-ups

 

January 6, 2016

Warmup: Running, Plyometric stretches/exercises

Squat series: 5 jump squats, 10 squats, 15 lunges

Plank series: 5 burpees, 10 push-ups, 15 shoulder taps, 20 K2E

Strength: 5x5 Deadlifts

WOD: 8 Min AMRAP

10 Deadlifts (95/135)

10 pistols, 5 to each side

15 Butterfly abs

 

 January 4, 2015

Warm Up: Bring Sally up

Strength: 4 Rounds of 10 ring rows, 15 Butterfly Abs, 30 Sec Plank

Met Con1: 21-15-9 WB, PU

Met Con2: 21-15-9 KBS, Burpees

Met Con 3: 21-15-9 SB, K2E

 

January 2, 2016

TABATA warmup, squats, K2E, PU, Plank

Strength: Push Press 10-8-6-4-2

Met Con: 5 Rounds, each round for time

200M Row, 10 F2O, rest 2 minutes

 

December 30, 2015

Strength: Bench Press, 12,10, 8, 6, 4, 2

WOD: 100 Burpee to target

 

December 29, 2015

Strength:Power Cleans, 10 reps EMOTM

Met Con:      50 Medball Cleans,

40 PU

30 WB

20PU

10 SB

 

December 28, 2015

Strength: Deadlifts to MAX

Met Con:   50 DU

40 S2O

30 Cal Row

20Pull-up

30Cal Row

40 S2O

50 DU

 

December 21, 2015

5 minutes to work on DU

Strength: Deadlifts 7x2

GO HEAVY OR GO HOME

Met Con: 300M Row

15 Burpee box jump overs

15 WB

Cash out if time: 50 Butterfly sit-ups with MB

 

December 18, 2015

Warmup: 500Mrow, 25 MB Cleans, 25 Push-ups

Skill: Pistols

WOD: 2 rounds, 300 singles, 100 DU, 30 Pistols, 12 Power Cleans

 

December 16, 2015
Warmup: 3 rounds of 500M row, 20 push-ups, 15 lunges to each side

Skill: OHS, 4x10

Met Con: 20 Min AMRAP

200M row, 10 PushPress, 15 Butterfly ABS

Cashout: 200 DU, every break is 10 Butterflies

 

December 15, 2015

Warm up:1/2 mile run

Strength: Bench Press 2 rounds of 10 to warmup, then 4x10 with 2 second pause at bottom

WOD: 30, 25, 20, 15, 10 KBS

          50, 45, 40, 35, 30 DU

                          20, 20, 20, 20, 20 Butterfly ABS

 

December 14, 2015

Warmup: 100 DU, 50 Pushups

Strength: Cleans 10-8-6-4-2 

Met Con: Team Workout

50 Cal Row,

50 BJ,

50 Deads 135/185,

50 WB, 500M row,

50WB,

50 Deads,

50BJ,

50 Cal Row

 

December 12, 2015 

Warmup:1/2 mile run

Strength: Dead lifts 10-8-6-4-2-

Met Con: 30 T2B, 30 Weighted step-ups, 30 WB, 30 Burpee bar overs

 

December 11, 2015

Warmup:1/2 mile run

WOD:

100 JR,

90air squats,

800M row,

70 Butterfly ABS,

60 KBS,

50 walking lunges,

400M row,

30 Pull-ups

20ring rows,

10 burpees

 

December 9, 2015

Warm up: 4 rounds of TABATA row

4 rounds of 150 singles and 25 Butterfly

Strength: Thrusters

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

Thrusters, BJ

 

December 5, 2015

Warmup: 500m Row, 3 rounds of 20 squats with 2 sec pause at bottom

Skills: Pistols, 3x10 to target

Met Con: 8 Min CAP

4 rounds of 10 Deads, 10 Pistols, 20 Butterfly abs

Cash out: 3 minute cumulative hollow hold

 

December 3, 2015 
Warmup: 4 rounds of 200M row, 15 WB, 15 K2E

MetCon:

25 Thruster, 20 Butterfly ABS, 10 Lateral Banded Shuffle

20 Thrusters, 20 Butterfly ABS, 10 Lateral Shuffle

15 Thrusters, 20 Butterfly ABS, 10 Lateral Shuffle....

5 Thrusters, 20 Butterfly ABS, 10 Lateral Shuffle

 

December 1, 2015

Warmup: 1000M row

Strength: Deadlift/ Benchpress, 5 Pullups after each set

10,9,8,7...1

1500M row to finish

 

November 30, 2015

Warmup:​ 3 rounds, 500M 5 Turkish Get-ups (each side)

Strength: Pendalay Rows 4x8

WOD: 50-40-30-20-10

MedBall Cleans, Butterfly ABS

 

November 26, 2015 HAPPY THANKSGIVING!

Warmup: 1/2 mile run, 50 Pushups, 250M Row

WOD: 20 Squat Clean Thrusters, 400M run

20 Burpees, 400 M run

20 KBS, 400M run

20 BJ, 400M run

20 Ring Row, 400M run

20 Butterfly ABS, 400M run

20 Dips, 400M run

1/2 Mile run to finish with MEDBALL

EAT! EAT! EAT!

 

November 25, 2015

Warmup: 3 minute row, 3minute Jump rope

Strength: Deadlift 10-8-6-4-2

Met Con: 20 Min AMRAP

3,3 6,6 9,9 ....

WB, KBS

 

November 24, 2015

Warmup: 3 Rounds 100 singles, 15 lunges, 30 sec hollow hold

Review Push Press, Box Jump

WOD: Cindy 3 Rounds of 5 Pullups, 10 Pushups, 15 Squats

1. 20 Push Press, repeat CINDY

2. 20 Box Jumps, repeat CINDY

3. 20 Burpees

 

November 21, 2015

Warmup: 100 DU, 1/2 mile run, 50 Burpees, 1/2 mile run

Strength: Squat Clean Thrusters

Met Con: 8 minute cap

50 Thrusters, 5 burpees every break

 

November 20, 2015

Warm-up: 4 rounds, 15 Cal Row, 15 Pushup, 15 Squat, 20 Butterfly

Met Con1: 21-15-9-3 Weighted Step-ups, KBS

Met Con 2: 10 EMOTM

5 PushPress, 10 Push-ups

 

November 18, 2015

Warmup: 50 Cal Row

Met Con:​ For Time, every break from and do 2 burpees

50 Push Press, 40 KBS, 30 Pull-ups

REST 3 MINUTES

50 Push Press, 40DL, 30Pull-ups

Cash Out: 100 Butterfly Abs, every 10, stop and do 2 burpees

 

​November 16, 2015

1000M Row

Strength: Thrusters 5X8

Met Con: 30min AMRAP

3 Burpees, rest of min-Thrusters

 

November 12, 2015

Warm-up: 3 Rounds, 250M Row, 20M Bear Crawl, 20M Banded side shuffle

Strength: 4x10 Push Press

WOD: Teams of 2

2 Rounds of: 

50WB, 40KBS, 30PP, 20Pull-ups, 10 Burpee

 

November 11, 2015

 WOD: Murph

1 mile row

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile row

 

November 9, 2015

Strength: Squats, 4x10

WOD: 21-15-9

WB, Ring Rows

15-12-9

MBCleans, Push-ups

9,6,3

Burpees, 30 sec Plank

 

November 7, 2015

Warmup: Junk Yard Dog x2

Team WOD:

75 Power Snatch, 75 Power Clean, 75 BJ, 75 Burpees, 75 ABMAT

 

November 6, 2015

Warm-up: Run 1/2 mile

4x10 Over Head Squat,

Met Con 1:  4X10 step-ups with weight, pull-ups/ringrows

Met Con 2:1000 meter row, 15 OHS

500 Meter Row, 12 OHS

250 Meter Row 9 OHS

 

November 4, 2015

Warm-up: 3 Rounds of 300 singles, 15 PU, 15 Squats

Strength: 5X10 Strict Press, Front Squats

WOD:

20 WB, 20PU, 20 AB-MAT Sit-ups

15 WB, 15 PU, 15 AB-MAT Sit-ups

10 WB, 10 PU, 10 AB-MAT Sit-ups

5 WB, 5 PU, 4 AB-MAT Sit-ups

-------------------------------------

November 3, 2015

Met Con:

400 M Row, 20HRPU, FC, 15 HRPU, FC, 10 HRPU, FC

300 M Row, 20BJ, OHFC, 15BJ, OHFC, 10 BJ, OHFC

 200 M Row, 20 T2B, 100 singles, 15 T2B, 100 singles, 10 T2B, 100 Singles

-----------------------------------

November 2, 2015

Met Con: 7 rounds for time of:
95-lb. power cleans, 7 reps
95-lb. thrusters, 7 reps
7 bar-facing burpees

--------------------------------------

​October 30, 2015

​7s

7Cal Row

7HSPU

7Thrusters

7K2E

7KBS

7Burpees

 -------------------------------------

October 27, 2015

Warm up: 500 M Row, 50 Squats, 25 Pushups

Met Con:

10 BJ, 10 Pull-ups

20 pistols, 20 SDHP

30 OHS, 30 T2B

40 MB Sit-ups, 40 MB Cleans

50 Burpees, 50 DU/ 250 Singles

 

------------------------------------

October 6, 2015

*Courtesy of crossfit.com

Strength: Thrusters

5-5-5-5-5

Met Con: For Time

250M Row

50 MB-Cleans

25 T2B

50 MB-Cleans

250M Row

 

-------------------------------

October 5, 2015

Strength: Push Press 10-8--6-4-2

Met Con: 5 Rounds, for time

5 Push-ups

10 step-ups with weight

15 KBS

30 Second Plank

After Party: 3 Rounds

Dips

​------------------------------

October3, 2015

Team WOD: You go, I go

2 minutes rest in between each MET CON

Met Con 1: 10 Strict Press, 10 Push-ups

Met Con 2: 10 Push-Press, 5 Burpees

Met Con 3: 10 WB, 10 Box Jumps

------------------------------

------------------------------

September 30, 2015

Warm-up: 3 Rounds

10 push-ups, 15 KB Deadlifts, 20 K2E

Strength: 3 Rounds

100 singles, 8 DB Snatches each side, increasing weight each round

Met Con: 10 AMRAP

18 WB, 5 Burpees, 2 Lengths Bear Crawl

---------------------------

 September 28, 2015

Warm up:

200 M row, 5 Pushups

200 M row, 10 Pushups

200 M row, 5 Pushups

200 M row 10 Pushups

Skill: Pistols

L1: 10 with ring assists

L2: 10 with banded assists

L3: 10 from a target up and down

L4: 10 Free standing pistols

WOD:

12 Min AMRAP

10 deadlifts

5 pistols to each side

10 T2B

-------------------------------

September 27, 2015

Warm up: drive way run with 10 pushups after run, repeat 4 times

​Team farmers carry to secondsign and back

​Team medal run to second sign and back

WOD: team workout, you go, I go, teammate not working is holding a 95/115 bar in high hang position or hanging from the bar

50 box jumps, 50 WB, 50 KBS, 50 Smashball slams, three rounds

-------------------------------

September 26, 2015

Strength: Bench and Pendalay Row

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

WOD: 100 WB, every break do 5 pushups

-------------------------------

September 25, 2015

Skill: Turkish Getups 3x5

TABATA Thursday

F2O, S2O, Burpees, Goblet Squats, Dips

------------------------------

September 24, 2015

Skill: Cleans 5x5

Met Con: 42-30-18 Medball Cleans

T2B

-------------------------------

September 23, 2015

Strength: Deadlifts, 7x2 (working towards a heavy DL)

WOD: 20 Min AMRAP

5 Deadlifts (70%IRM)

10 BJ

15WB

20 Butterfly ABS

*Courtesy of WOD365

-------------------------------

September 22, 2015

Strength: Front Squats 4x10

WOD: Cindy, 20 min AMRAP

5 Pull-ups, 10 Push-ups, 15 Squats

-------------------------------

​September 16, 2015

Strength: Bench Press 10 Reps every 3 minutes, 4 times

WOD: 12 Minute AMRAP

7 Ring rows at hip height, feet on 20" box

14 Dips

21 Medball Sit-ups

--------------------------------

September 15, 2015

Strength: Back Squats, 10 Reps every 3 minutes

WOD: 100 DU

50 Cal Row

25 Weighted step-ups

------------------------------

September 14, 2015

Strength: 5X5 Strict Pull-ups

WOD: For time

50 Burpee-Box Jumps

40 KBS

30 SDHP

20Push-ups

10 Turkish Get-ups

------------------------------

September 12, 2015

WOD: Run 1/2, Stretch

10 F2O, Strict Press, PP, Front Squat, Push-ups, 

2 Driveway Run

15 F2O, Strict Press, PP, Front Squat, Push-ups,

2 Driveway Runs

20 F2O, Strict Press, PP, Front Squat, Push-ups,

2 Driveway Runs

25 F2O, Strict Press, PP, Front Squat, Push-ups

---------------------------------

September 9, 2015

2000 M Row

5 Rounds of 10 Power Snatches, 5 STRICT pull-ups

Met Con: For Time

2 S2O-20 burpess,

4 S2O-18 burpees,

6 S2O-16 burpees....

20S2O-2 burpees

----------------------------------------

September 8, 2015

Work on DU for 5 minutes

Build to working weight in Front Squat

Met Con1: 10 minute EMOTM

21 DU, 50 singles, 10 front squats

Met Con 2: 10 AMRAP

10 KBS, 10BJ, 10ABM Sit-ups

--------------------------------------

September 4, 2015

Strength: Thrusters

Met Con 1: 21-15-9

Thrusters, Abmat Sit-ups

Rest 3 minutes

Met Con 2: 21-15-9

SDHP, Push-ups

Rest 3 minutes

Driveway farmers carry

------------------------------------------

September 2, 2015, Happy Heart Day to us 

Warmup, drill Deadlifts, S2O, Front Squats, Pendalay Row

WOD: 50 DL, 40 S2O, 30 Pendalay Row, 20 FS, 10 Burpees, Rest 3 Min

10 Burpess, 20 FS, 30 Pendalay Row, 40 S2O, 50 DL

 ------------------------------------------

September 1, 2015

Strength: Power Clean, Dissect the movement, find working weight. 

WOD: 3 rounds

21 WB, 15 Burpees, 9 PC, 6 Pull-ups

Afterparty, TABATA

hollow holds, Abmat Sit-ups

​-------------------------------

August 29, 2015

@ 0minutes,  5 rounds  30 DU, 15 MBC

@ 10 minutes, 30 F2O

@15 minutes, 5 min AMRAP of 10 Abmat Sit-up, 10 Push-ups

------------------------------------------

August 27, 2015

2000 meter row

21-15-9 

S2O 135/95

Dips Rx rings, L2 boxes, L3 parollette

Ab-mat situps

------------------------------------

August 26, 2015

​Strength: 2 minute accelerated L-sit, every break in the sit=5 front squats

Met Con: 7 Min AMRAP

10 Cal Row

10 GHD situps

-------------------------------

August 25, 2015

Strength: Pendalay Row with 2 second pause at the top

10reps, 30 sec bar hang

8 reps, 40 sec bar hang

6 reps, 50 sec bar hang

4 reps, 60 sec bar hang

2 reps, 120 sec bar hang

Met Con: 5 rounds

15 hand release push-ups

100' farmers carry with 35/55 lb

 

---------------------------------

August 24, 2015

Strength:

3X5 Power Clean

3X5 Power Clean to Push Press

3X5 Power Clean to Push Jerk

 

Met Con: TABATA

Round 1, KBS, Abmat-Sit-ups,

Round 2, Goblet Squats, Push-ups,

Round3, Bar hangs, K2E,

Round 4, Burpees, Planks

---------------------------------

 

August 19, 2015

Met Con: 2 Rounds

50 mountain climbers, 40 sit-ups, 30 burpees, 20 push-ups, 10 squat jumps

----------------------------------------

August 18, 2015

Met Con: 4 Rounds

run 400 meters (about 1/4mile)

50 air squats

----------------------------------------

August 17, 2015

Met Con: 50-40-30-20-10

Push-ups, Squat Jumps

1 mile for time

------------------------------------------

AUGUST 16, SUNDAY REST DAY

-------------------------------------------

August 15, 2015

Met Con: 10 rounds

10 burpees, 25 yard swim

---------------------------------------------

August 14, 2015

Met Con: Chipper Filthy Fifty

50 squats

50 push-ups

50 squat jumps

50 K2E (per side)

50 lunges (per side)

50 shoulder taps

50 hip extensions

50 dips

50 foot bear crawl

50 burpees

-----------------------------------------

August 13, 2015

10K, run or row

----------------------------------

August 12, 2015

Met Con: 3 Rounds

1/4 run, 50 squats, 1/4 mile run, 50 push-ups, 1/4 run 50 burpees

------------------------------------

August 11, 2015

Strength Deadlifts: 10-10 increasing to working heavy weight

5X5 increasing weight each round

Met Con: 10 Min AMRAP

SDHP 10, Pull-Ups, 5

 

---------------------------------------------

August 10, 2015

Strength: Front Squat, 10-10-5-5-3

Met Con: for time

100 front squats 45/95

----------------------------------------------

August 8, 2015

Chipper

1/4 mile run

40 MBCleans, 40BJ

1/4 mile run

40 front squats, 40 pull-ups

1/4 mile run

40 S2O, 10 Push-up, 10 burpees, 10 shoulder taps, 10 K2E

 

--------------------------------------------

August 7, 2015

5 minutes DU, working towards getting DU

Skills: Deadlifts, 10 minutes to find our working weight

Met Con: 10 Min AMRAP

10 Deadlifts

15 BJ

15Deadlifts

15 BJS

20 Deadlifts

15 BJS etc. 


Cashout: 50 WB, 50 ABmat sit-up

-------------------------------------------

August 5, 2015

Skill: S2O, F2O

Strength: 3x15 S2O

30 DU

3x15 F2O

30 DU

Met Con: 50 Medball Cleans, every 5 reps do a burpee, at each increment of 5 add a burpee

ex. @ 5 medball clean, 1 burpee, @10 medball clean, 2 burpees, @15, 3 burpees

---------------------------------

August 4, 2015

Strength: Back Squats, 5X10
Met Con: 20 min AMRAP

20 air squats, 30 sec plank

-----------------------------------------

July 31, 2015

Strength: Pull-ups/Bench Press

10-8-6-4-2 (Strict)

Met Con: 3 Rounds for time

15 Ring rows

15 Push-ups

15 Butterfly Abs

30 sec Hollow Hold

---------------------------------

July 30, 2015

Strength: Power Snatch, Work up to WOD weight

WOD: Team, You go, I go

800M Row (each row 800M)

75 Snatch, you go, I go 65/95

400M Row

50 Snatch

200M Row

25 Snatch

---------------------------------------------

July 29, 2015

Strength: Deadlifts, EMOTM for 10 minutes

6 deadlifts, 135/185

WOD: 15 AMRAP

10 BJ

15 WB

20 Lunges, each side

25 Butterfly Abs

-----------------------------------------------

July 28, 2015

Strength: 5 minutes DU, 3X10 of pistols

WOD: 5 rounds for time

10 Front Squats

15 Push-up

20 Butterfly-Abs

1 minute hang

Cash-out: Weighted Driveway Farmers Carry

-----------------------------------------------

July 27, 2015

Strength: Push Jerk, Find working weight

WOD: DT 5 rounds

12 Deadlifts

9 Hang power cleans

6 Push Jerks

----------------------------------------

July 25, 2015

WOD1: Teams of 3, 

1 person bar hang, 1 person hollow hold, 1 person plank

Hold each position for 30 seconds, rotate through each station 3X

WOD2: Teams of 2, You go, I go

100 MB cleans

100 WB

100 MB sit-ups

100 Push-ups

1/2 mile run, together

----------------------------------------

July 24, 2015

Strength: Floor to Overhead

WOD: For Time

200 Singles

25 Burpees

50 Butterfly-Abs

50 F2O

50 Butterfly-Abs

25 Burpees

200 Singles

-------------------------------------------------

July 22, 2015

Strength: Bench Press 5x10

Met Con: 5 Rounds for time

15 WB, 20 K2E, 25 Ab-mat Sit-ups

​----------------------------------------------

July 21, 2015

Tabata Warmup:  squats, abs, rowing

Strength: Pendlay Rows 5X5

WOD: 10 minutes

1st min., 1 front squat, 5 burpees

2nd min., 2 front squat, 5 burpess

3rd min., 3 front squats, 5 burpees

ETC....

-------------------------------------------------

MONDAY FUNDAY!! 

July 20, 2015

Strength: Deadlifts 6x3

WOD: 21-15-9-6

F2O

Push-ups

Butterfly Abs

-----------------------------------------------------

July 17, 2015

Strength: Back Squats, 20 minutes to find a 3 rep max

​WOD: 50 burpee box jump overs

Cash out: smash the TFL

----------------------------------------

July 16, 2015

Strength: Strict Press

10-5-5-3-3-1

WOD: 3 Rounds for time

20 Push Press, use max weight from strict press

15 burpees

Cash out: 3 minutes hollow hold

---------------------------------------------

July 15, 2015

Strength: SDHP with bar

5X10

WOD: 3 Rounds for time

25 KBS

10 T2B

20 Ab-mat situps

-------------------------------------------------------

July 14, 2015

Strength: Thrusters,  for form

21-plank one minute, 15-plank one minute, 9-plank 1 minute

WOD: 3 rounds for time

10 BJ

10Push-ups

10WB

 

After-party:

3 minutes of hollow holds

mobility work

-------------------------------------------------

July 13, 2015

Warm-up: Coache's choice

Strength: 5x5 Weighted Pull-up

WOD: 15 minute AMRAP

2 Pull-up

4Push-up

6 Squat

8 Ab-mat Sit-up

​-------------------------------------------------

July 10, 2015

TABATA warm-up, 2 Rounds

Squats, K2E, Ab-mat Sit-ups, Hollow holds

Strength: Deadlift, 10-10-5-5-3-3-1-1

WOD:

100 Singles Jump Rope, 20 Weighted Lunges, 15 Hand Release Push-up

---------------------------------------------------------

 

July 8, 2015 * props to CrossFit.com

running warm-up, banded stretch

WOD:

42, 30, 18: Wallballs, SDHP, BJ, PP, Cal Row

for those on vacation trying to get a workout in, this is like 21,15, 9 doubled

-----------------------------------------------------------

July 7, 2015 

Strength:

EMOTM: 3 Strict Press, 3 Push Press

Met Con: 250 M Row, 15 KBS, 10 Burpess

--------------------------------------------------

July 2, 2015​

Warm-up: foam roll and banded stretching​

Skill: OHS

Met Con: Nancy

5 rnds 

400M run, 15 OHS (95/135)

​Weather permitting, cash out, rope climb

--------------------------------------------------

July 1, 2015

Warm-up: running, agility ladder, foam roll

Strength: Cleans and dips

WOD: Elizabeth

21-15-9 

Cleans and Dips

Cash out: Hollow holds and Planks

----------------------------------------------

June 30, 2015

Warm-up: agility ladder drills, banded stretches

Skill: Toes to Bar

Met Con:

20 AMRAP

400M run

10 box jumps

15 T2B

Couch stretch at end

-----------------------------------------------------------

June 29, 2015

Warm-up: Foam roll, back, hamstrings, glutes 

Running circuit, agility ladder

Strength: Front Squats 3 X 10

Met Con: Team Workout

5 Rounds: 20 Wallballs, 100 single jump ropes. Winner is first team done with most number of jump rope reps.

--------------------------------------------------------

June 25, 2015

Strength: Deadlifts

Met Con: 21-15-9 Deadlift, Box Jumps, T2B

------------------------------------------------------

June 24, 2015

Strength: Thrusters, find your working weight

Met Con: Fran

21-15-9 Thrusters and Pullups

After Party, Pick one exercise, 10 GHD sit-ups, 20 butterfly abs, 10 T2B

5 rounds of that exercise with 10 KBS in between rounds.

 

------------------------------------------------------

June 18, 2015

Strength: Pendlay rows 5X5

Met Con: Filthy Fifty

50 Box Jumps @ 20"

50 Push-ups

501-pood KBS

50 step walking lunge

50 K2E

50 Push-press @ 45/35 lbs

50 AB Mat Sit-up

50 WB @ 20/14 lbs

50 Burprees

50 Cal Row

-------------------------------------------------------

June 17, 2015

Warm-up-TABATA, 2 reps of each exercise, hollow hold, plank, banded squat, push-up

Stength-Thrusters 7-5-3-1-3-5-7

Met Con: 5 Rounds for time

400 m run, 100m farmer carry,(55/35), 10 goblet squats, 5 pull-ups

After-party: hollow holds

---------------------------------------------------------

June 16, 2015

Warm up-

250m row, alternate squat, push-ups, KBS, K2E in between to 1000m

team banded stretch, hamstrings and hip flexors

WOD
20 Minute AMRAP
1 Dead Lift (205#/135#)
1 Squat Clean
1 Front Squat
1 Shoulder to Overhead

---------------------------------------------------------

June 15, 2015

Warm up: Tabata, 4 rounds of squats, 4 rounds of push-ups

WOD

Fight Gone Bad, Working in teams of 2,
WB, BJ, PP, SDHP, Burpees,

Work at each exercise for 1 minute, no transition break, complete all exercises, followed by 1 minute of rest. 5 minutes work, 1 minute rest, repeat cycle 3 times.

Scored on TOTAL reps for all 3 cycles.

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June 9, 2015

Buy in: 50 push-ups

Met Con:

1 DLHP, 1KBS, 1 Goblet Squat, 1 Burpee

2 DLHP, 2KBS, 2 Goblet Squat, 2 Burpee....

Up to 15 of each

Cash out: 50 Pull-ups

 

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June 8, 2015

Strength: 5X5 front squats

Met Con: 5 Rounds of:

3 min AMRAP

10 push-ups

20 OHL with weight

30 DU/100 singles

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June 3, 2015

Strength: 5x3 Deadlifts

 

Met Con: 10 Minute AMRAP

10 dealifts, (135/95)

8 Box jumps

2 HSPU, 4 Push-ups​

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June 2, 2015

 

Met Con 1, for time:

9 minute time cap

21-15-9

Front Squat (115/65)

Cal Row

Rest

Met Con 2, for time:

7 minute time cap

21-15-9

Med Ball Cleans (20/14)

Toes 2 Bar

Rest

Met Con 3, for time:

5 minute time cap

21-15-9

Burpees 

Abmat sit-ups

 

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