Saturday, December 31, 2016

Saturday 161231

21-15-9-6
Box Jump
Shoulders To Overhead (95/65)
Wall Ball Shots (20/14)
30 Double-unders after each round

Friday, December 30, 2016

Friday 161230

WOD 1:
 10-8-6-4-2
Power Snatch (95/65)
3-6-9-12-15
Toes To Bar
Rest 5 minutes,
WOD 2:
10-8-6-4-2
Clean & Jerk 135/95
1-2-3-4-5
Ring Muscle up

Thursday, December 29, 2016

Thursday 161229

Strength:
Dead-lift
5 reps @ 65%
5 reps @ 70%
Max reps @ 75%
Dead-lifts are touch and go. No resting the barbell on the ground.
WOD:
10 Rounds For Total Time and Calories:
1 minute: Row, Calories
6 lateral Burpees over the Rower

Wednesday, December 28, 2016

Wednesday 161228

15 minutes to establish a 1RM Overhead Squat
WOD:
'Nancy'
5 Rounds For Time:
Run 400 Meters
15 Overhead Squats (95/65)

Tuesday, December 27, 2016

Tuesday 161227

For Time:
Row 1000 meters
42 Kettlebell Swings (55/35)
21 Handstand Push-ups
Row 500 meters
30 Kettlebell Swings
15 Handstand Push-ups
Row 250 Meters
18 Kettlebell Swings
9 Handstand Push-ups

Monday, December 26, 2016

Monday 161226

Filthy 50'
For time:

50 Box Jumps (24/20)

50 Jumping Pull-ups

50 Kettlebell Swings (35/25)

Walking Lunge, 50 steps

50 Knees To Elbows

50 Push Press (45 /35)

50 Back Extensions

50 Wall Ball Shots (20/14)

50 Burpees

50 Double unders

Sunday, December 25, 2016

Sunday 161225

Christmas Day. We Are Closed.

Saturday, December 24, 2016

Saturday 161224

Christmas Eve - 8:30a class only

12 Days of Christmas 2016
1 Burpee-Rope Climb
2 Calorie Bike
3 Inverted Burpees
4 Calorie Row
5 Burpee Pull-ups
6 Calorie Bike
7 Burpees
8 Calorie Row
9 Lateral Jump Burpees
10 Calorie Bike
11 Burpee Broad Jumps
12 Calorie Row

Friday, December 23, 2016

Friday 161223

Reminder: We will ONLY be holding classes at 6a, 9a, and 12:30p today. Evening classes are canceled.

Push Jerk
4 X 4 reps @ 80% of 1RM
WOD:
4 Rounds For Time On Each Round
12 Box Jumps (24/20)
8 Power Clean @ 80% of 1RM (touch and go)
12 Box Jumps
Rest 90 seconds

Thursday, December 22, 2016

Thursday 161222

10 Rounds
30 seconds Bike
30 seconds Rest
Then,
Complete 8 intervals (20 seconds work/10 seconds rest) of each exercise.
Tabata Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Wednesday, December 21, 2016

Wednesday 161221

5 Rounds For Time:
18 Push Press (95/65)
12 Alternating Pistols
2 Rope Climbs

Tuesday, December 20, 2016

Tuesday 161220

4 Rounds:
Bike 21 Calories
15 Front Squats (115/75)
9 Ring Muscle Ups
Rest 2:00

Monday, December 19, 2016

Monday 161219

 “The Rise of DT”
For Time:
12 Dead Lifts (95/65)
9 Hang Power Cleans
6 Shoulder to Overhead
5 Burpees Over The Bar
12 Dead Lifts (115/75)
9 Hang Power Cleans
6 Shoulder to Overhead
10 Burpees over the bar
12 Dead Lifts (135/95)
9 Hang Power Cleans
6 Shoulder to Overhead
15 Burpees over the bar
12 Dead Lifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
20 Burpees over the bar

Sunday, December 18, 2016

Sunday 161218

Olympic Lifting. Make up a missed WOD. Mobility. Work on Skills

Saturday, December 17, 2016

Saturday 161217

3 Rounds For Time
Run 400 Meters Carrying A 45lbs/25lbs Bumper Plate
25 Handstand Push-ups
25 Back Squats (155/115)

Friday, December 16, 2016

Friday 161216

Strength:
WOD 1:
Every minute on the minute for 7 minutes:
5 Power Snatch @65% of 1RM Santch
WOD 2:
Complete as many rounds as possible in 20 minutes:
10 Chest To Bar Pull-ups
20 Pistols, alternating
10 Box Jumps (24"/20")

Thursday, December 15, 2016

Thursday 161215

Strength:
Close Grip Bench Press
5-5-5-5-5
Increase weight on each set
Rest 2 minutes between sets
WOD:
Three Rounds For Time
30 Kettlebell Swings (55/35)
15 Ring Dips

Wednesday, December 14, 2016

Wednesday 161214

4 Rounds For Time:
Bike 1000 Meters
12 Dead-lifts (225/155)
6 Burpee  Bar Muscle-up

Tuesday, December 13, 2016

Tuesday 161213

Two Fer Tuesday
Complete as many rounds as possible in 8 minutes:
30 Double-unders
6 Burpee Box Jumps (24"/20")
Rest 4 minutes. Then,
Complete as many rounds as possible in 8 minutes:
6 Right Arm Dumbbell Push Press (pick weight)
6 Left Arm Push Press
12 Box Jumps (24"/20")

Monday, December 12, 2016

Monday 161212

Strength:
Squat Clean
5 reps @70%, 75%, 80%, 85%
WOD:
Complete as many rounds as possible in 12 minutes.
10 Medicine Ball Cleans(20/14)
10 Wall Balls
10 AbMat Sit-ups

Sunday, December 11, 2016

Sunday 161211

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, December 10, 2016

Saturday 161210

'Hope'
3 rounds for max reps:
Burpees
Power Snatch (75/55)
Box Jumps (24"/20")
Thrusters (75/55)
Chest To Bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round after which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.

Friday, December 9, 2016

Friday 161209

30 minute AMRAP
Bike 1,000 Meters
20 Wall Balls (20/14)
10 Turkish Get-ups (choose weight)

Thursday, December 8, 2016

Thursday 161208

Strength:
15 minutes to work up to a 1RM Snatch
WOD:
12-9-6-3 rep rounds for time:
Overhead Squats (135/95)
Toes To Bar

Wednesday, December 7, 2016

Wednesday 161207

'Chelsea'
Every minute on the minute for 30 minutes complete
5 Pull-ups
10 Push-ups
15 Air Squats
If you fall behind, note the last round completed then continue on to complete as many rounds as possible until time expires.

Tuesday, December 6, 2016

Tuesday 161206

Strength:
Back Squat
3 X 7 reps @ 75% of 1RM
Front Squat
3 X 3 reps @ 87% of 1RM
WOD:
Tabata Calorie Row

Monday, December 5, 2016

Monday 161205


WOD 1:
Every minute on the minute for 12 minutes alternate between:
10 Medicine Ball Cleans (20/14)
15 Push-ups
Rest 4 minutes. Then,
WOD 2:
Every minute on the minute for 10 minutes alternate between
10 Hang Power Cleans (95/65)
15 AbMat Sit-ups

Sunday, December 4, 2016

Sunday 161204

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, December 3, 2016

Saturday 161203

Partner Workout
100 pullups
100 wall ball shots (20/14)
100 pushups
100 situps
100 air squats
100 KB snatches (55/35)
100 walking lunge steps

Each two person team must compete all 100 reps before moving onto the next exercise.  After your have achieved your 100 reps, the two of you must run 200 meters and both partners have to be back before you start the next exercise.

Friday, December 2, 2016

Friday 161202

'2000 Meters The Hard Way'
Row 2000 Meters
Every 10 pulls  (women: 15 pulls) on the rower, get off and do 1 Thruster (95/65) the first time.
2 Thrusters the second time, 3 Thrusters the 3rd time, etc, until 10 Thrusters have been completed. Then,  start back at 1 Thruster.

Thursday, December 1, 2016

Thursday 161201

Strength:
Every Minute On The Minute For 10 Minutes
5 Hang Power Cleans (choose weight. Make it challenging.)
WOD:
3 rounds for time:
12 One Arm Kettlebell Clean & Jerk
15 American Kettlebell Swings
18 Front Rack Kettlebell Lunges (switch hands after 9 reps)
Men: 55lbs Women: 35lbs Masters (60 yrs +): Men: 45lbs women 25lbs

Wednesday, November 30, 2016

Wednesday 161130

'Barbara'
5 Rounds For Time On Each Round
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest exactly 3 minutes between rounds

Tuesday, November 29, 2016

Tuesday 161129

Strength:
Dead-lift
5 x 3 reps @ 85% of 1RM
WOD:
8 minute AMREP/AMRAP
2 Russian Kettlebell Swings
2 Burpees
4 Russian Kettlebell Swings
4 Burpees
6 Russian Kettlebell Swings
6 Burpees
8 Russian Kettlebell Swings
8 Burpees
10 Russian Kettlebell Swings
10 Burpees
Continue to add 2 reps to each successive exercise until time expires
Men: 55lbs Women: 35lbs Masters (60 yrs +): Men: 45lbs women 25lbs

Monday, November 28, 2016

Monday 161128

Strength:
Push Jerk
6 x 2 reps
Increase weight on each set.
Rest 2 minutes between sets
WOD:
For Time:
Row 2,000 meters

Sunday, November 27, 2016

Sunday 161127

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, November 26, 2016

Saturday 161126

'Kelly'
5 Rounds For Time:
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Friday, November 25, 2016

Friday 161125

Strength:
Dead-lift
5-5-5-5-5
Rest 2 minutes between sets
Increase weight on each set
WOD:
3 Rounds For Time
Run 200 Meters
15 Good-mornings (65/45)
30 AbMat Sit-ups

Thursday, November 24, 2016

Thursday 161124

There will only be one class today at 9a.

Turkey Trot
20 Minute AMRAP
10 Medicine Ball Cleans (20/14)
Run 100 Meters Carrying Medicine Ball (20/14)
10 Burpees + 2 Push-ups Per Burpee

Wednesday, November 23, 2016

Wednesday 161123

We will only have one class on Thanksgiving Day-9a sharp

Strength:
Shoulder Press
5-5-5-5-5
Rest 2 minutes between sets.
Increase weight on each set.
WOD:
12-10-8-6-4-2
Rep Rounds For Time
Dumbbell Ground to Overhead (alternating arms)(45/25)
Knees To Elbows

Tuesday, November 22, 2016

Tuesday 161122

Strength:
Front Squat
3-3-3-3-3
Rest 2 minutes between sets
Increase weight on each set
WOD:
10 minute AMRAP
10 Deficit Push-ups(men 45lb bumpers/women 25lb bumpers)
20 Calorie Row
30 Pistols (alternating legs)

Monday, November 21, 2016

Monday 161121

Strength:
15 minutes to work up to a heavy Snatch Complex:
Power Snatch + Hang Squat Snatch + Overhead Squat
WOD:
 9 minute AMRAP:
Bike, 15 Calories (25 calories on AirDyne)
9 Hang Power Snatch (95/65)
9 Toes To Bar

Sunday, November 20, 2016

Sunday 161120

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, November 19, 2016

Saturday 161119

12 Rounds For Time:
5 Power Snatches (105/75)
1 Round of Cindy

Friday, November 18, 2016

Friday 161118

Three Rounds For Time:
Handstand Walk, 50 Feet
10 Hang Squat Cleans (135/95)
5 Bar Muscle-ups

Thursday, November 17, 2016

Thursday 161117

Strength:
15 minutes to work up to a heavy complex:
Shoulder Press, 1 rep
Push Press, 2 reps
Push Jerk, 3 reps
WOD:
Row 5,000 meters

Wednesday, November 16, 2016

Wednesday 161116

Strength:
Back Squat
3 reps @ 70%, 75%, 80%, 85% , 85% of 1 RM
WOD:
12 Minute AMRAP
10 Burpee Box Jumps (24/20)
15 Kettlebell Swings (55/35)
20 Air Squats

Tuesday, November 15, 2016

Tuesday 161115

Three Rounds For Time:
Row 500 Meters
100 Double unders
50 Sit-ups
25 Ring Dips

Monday, November 14, 2016

Monday 161114

Strength:
15 minutes to work p to a heavy set of the following complex:
5 Dead-lifts
4 Hang Power Cleans
3 Front Squats
2 Shoulders To Overhead
Unbroken, the barbell never leaves the hands until all lefts and reps are completed
WOD:
9 Minute AMRAP
Xebex Air Bike, 25 Calories (35 calories on Schwinn AirDyne)
15 Thrusters (75/55)
7 Chest To Bar Pull-ups

Sunday, November 13, 2016

Sunday 161113

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, November 12, 2016

Saturday 161112

"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday, November 11, 2016

Friday 161111

"Jack"
20 Minute AMRAP
10 Push Press (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24"/20")

Thursday, November 10, 2016

Thursday 161110

"Tyler"
5 Rounds For Time:
7 Muscle-ups
21 Sumo Dead-lift High Pulls (95/65)

Wednesday, November 9, 2016

Wednesday 161109

"Wittman"
7 Rounds For Time:
15 Kettlebell Swings (55/35)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")

Tuesday, November 8, 2016

Tuesday 161108

"Jenny"
20 minute AMRAP
20 Overhead Squats (45/33)
20 Back Squats (45/33)
Run 400 Meters

Monday, November 7, 2016

Monday 161107

"Bradshaw"
10 Rounds For Time:
3 Handstand push-ups
6 Dead-lifts (225/155)
12 Pull-ups
24 Double-unders

Sunday, November 6, 2016

Sunday 161106

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, November 5, 2016

Saturday 161105

27-21-15 reps for time of:
Back Squats (165/115)
Handstand push-ups

Friday, November 4, 2016

Friday 161104

3 Rounds For Time:
Row 500 Meters
40 Kettlebell Swings (55/35)
30 Sit-ups (feet anchored by Kettlebell)
20 Goblet Squats (55/35)
10 Chest To Bar Pull-ups

Thursday, November 3, 2016

Thursday 161103

Strength:
15 minutes to establish a 1RM Squat Clean & Jerk
WOD:
Grace
For Time:
30 Clean & Jerks (135/95)

Wednesday, November 2, 2016

Wednesday 161102

4 Rounds For Time:
60 Double-unders
30 Push-ups
15 Toes To Bar

Tuesday, November 1, 2016

Tuesday 161101

Strength:
15 minutes to establish a 1RM Squat Snatch
WOD:
3 Rounds For Time:
Run 400 Meters
10 Squat Snatches @65%

Monday, October 31, 2016

Monday 161031

Strength:
15 minutes to establish a 1RM Dead-lift
WOD:
12 minute AMRAP
9 Dead-lifts (225/155)
6 Ring Muscle-ups
3 Handstand Push-ups

Sunday, October 30, 2016

Sunday 161030

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, October 29, 2016

Saturday 161029

2 rounds for time:
Run 400 meters
50 Box Jumps
50 Push-ups
50 Medicine Ball Sit-ups
50 Pull-ups

Friday, October 28, 2016

Friday 161028

In 20 minutes complete as many rounds as possible of:
10 Dead-lifts(men 185lbs/women 105lbs)
10 One Arm KB Clean & Press, alternating(men 55lbs/women 35lbs)

Thursday, October 27, 2016

Thursday 161027

Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
3 rounds for Time:
Bear Crawl 60 ft
12 Thrusters (men 95lbs/women 65lbs)
6 Chest To Bar Pull-ups

Wednesday, October 26, 2016

Wednesday 161026

Strength:
15 minutes to establish a 1RM Shoulder Press
WOD:
Three Rounds for 60 seconds at each station
Max Rep Snatch (men 75lbs/women 55lbs)
Rest 30 seconds
Max Rep AbMat  Sit-ups
Rest 30 seconds
Max Rep Kettlebell Swings(men 55lbs/women 35lbs)
Rest 30 Seconds

Tuesday, October 25, 2016

Tuesday 161025

Strength:
Every minute on the minute for 10 minutes complete
5 strict weighted pull-ups (men 40lbs/women 25lbs)
WOD:
Run 800 meters
rest 4 minutes
Run 800 meters

Monday, October 24, 2016

Monday 161024

Strength:
15 minutes to establish a 1RM Power Clean
WOD:
15 minute AMRAP:
Row 300 Meters
15 Box Jumps (men 24"/women 20")
12 Hand Release Push-ups
9 Toes To Bar

Sunday, October 23, 2016

Sunday 161023

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, October 22, 2016

Saturday 161022

Back Squat
5x5 @85%
Rest 2 minutes between sets
WOD:
10 rounds for time of:
7 Sumo Dead-lift High Pulls
7 Front Squats
7 Push Jerks
Men : 95 lbs barbell
Women: 65 lbs barbell

Friday, October 21, 2016

Friday 161021

Strength:
Power Clean
5x5 @75%
Shoulder Press
5x5 @65%
Rest 2 minutes between sets.
WOD:
3 rounds:
2 minutes, Max Rep Double-unders
Rest 2 minutes

Thursday, October 20, 2016

Thursday 161020

Back Squat
5x5 @75%
Rest 2 minutes between sets
WOD:
Air Bike, 3000 Meters
3 Rounds of Barbara*
Air Bike, 3000 Meters
*1 round of Barabra:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Air Bike, 3000 Meters

Wednesday, October 19, 2016

Wednesday 161019

Strength:
Power Clean
5x5 @65%
Shoulder Press
5x5 @85%
Rest 2 minutes between sets.
WOD:
For Time:
10-8-6-4-2 rep rounds
Thrusters (95/65)
Lateral Burpee Over Barbell

Tuesday, October 18, 2016

Tuesday 161018

Strength:
Back Squat
5x5 @65%
Rest 2 minutes between sets
WOD:
5 Rounds For Time:
Row, 15 Calories
30 Double-unders

Monday, October 17, 2016

Monday 161017

We are entering the final week of the KISS weightlifting program. Next week we will retest all three lifts.
Strength:
Power Clean
5x5 @85%
Shoulder Press
5x5 @75%
Rest 2 minutes between sets.
WOD:
9 minute AMRAP
5 Hang Power Cleans (135/95)
3 Ring Muscle-ups

Sunday, October 16, 2016

Sunday 161016

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, October 15, 2016

Saturday 161015

Strength:
Shoulder Press
5x5 @65% (go up 5lbs if you successfully completed 5x5@85%)
WOD:
Time Priority Diane
For reps:
60 seconds of deadlifts, 225 lb.
60 seconds of handstand push-ups
45 seconds of deadlifts, 225 lb.
45 seconds of handstand push-ups
30 seconds of deadlifts, 225 lb.
30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

Friday, October 14, 2016

Friday 161014

Power Clean
5x5 @75%
Back Squat
5x5 @85%
Rest 2 minutes between sets

It's been a tough week. Spend the remaining time on mobility, rolling out, or stretching.

Thursday, October 13, 2016

Thursday 161013

Strength:
Shoulder Press
5x5 @85%
Rest 2 minutes between sets
WOD:
Three Rounds
Run 200 Meters
15 Bench Press, Body Weight
25 Medicine Ball Sit-ups

Wednesday, October 12, 2016

Wednesday 161012

Strength:
Power Clean
5x5@65% (go up 5-10lbs if you successfully completed 5x5@85% on Monday)
Back Squat
5x5@75%
Rest 2 minutes between sets
WOD:
7 minutes:
Max Rep Burpee Pull-ups
(Jump to the pull-up bar that is at least 6" above your reach if possibles)

Tuesday, October 11, 2016

Tuesday 161011

Strength:
Shoulder Press
5x5@75%
Rest 2 minutes between sets
WOD:
For time:
4-8-12-16-20
Dumbbell Ground To Over Head, alternating (45/35)
Knees To Elbows

Monday, October 10, 2016

Monday 161010

We are starting week 5 of the 6 week K.I.S.S. Strength program. One more week to go then we will retest.
Strength:
Power Clean
5x5 @85%
Back Squat
5x5@65%
Rest 2 minutes between sets
WOD:
7 minutes:
Row, 75 Calories
Max Rep Double-unders

Sunday, October 9, 2016

Sunday 161009

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, October 8, 2016

Saturday 161008

Strength:
Power Clean @75%
Rest 2 minutes between sets
WOD:
Rahoi
12 minute AMRAP
12 Box Jumps (24"/20")
6 Thrusters (95/65)
6 Bar Facing Burpees

Friday, October 7, 2016

Friday 161007

Strength:
Back Squat
5x5 @ 85%
Shoulder Press
5x5 @65%
Rest 2 minutes between sets
WOD:
3 minutes:
Max Rep Wall Walks(climbs)
Rest 3 minutes
3 minutes:
Max Rep Wall Walks(climbs)

Thursday, October 6, 2016

Thursday 161006

Strength:
Power Clean
5x5 @65%
Rest 2 minutes between sets
WOD:
12 minute AMRAP
Row, 400 Meters
30 Wall Balls (20/14)
20 AbMat Sit-ups
10 Ring Muscle-ups

Wednesday, October 5, 2016

Wednesday 161005

Strength:
Back Squat
5x5@75%
Shoulder Press
5x5 @85%
Rest 2 minutes between sets
WOD:
10 Rounds
Hollow Rock, 20 seconds
Rest 10 seconds
Superman Holds, 20 seconds
Rest 10 seconds

Tuesday, October 4, 2016

Tuesday 161004

Strength:
Power Clean
5x5 @85%
WOD:
Three Rounds For Time:
15 Dead-lifts (225/155)
12 Push-ups
9 Box Jumps (24"/20")

Monday, October 3, 2016

Monday 161003

Strength:
Back Squat
5x5 @ 65%
Shoulder Press
5x5 @ 75%
Rest 2 minutes between sets
WOD:
7 minute AMRAP
15 American Kettlebell Swings (55/35)
10 Pistols, alternating legs
5 Bar Muscle-ups

Sunday, October 2, 2016

Sunday 161002

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, October 1, 2016

Saturday 161001

Strength:
Back Squat
5x5 @85%
Rest 2 minutes between sets
WOD:
Partner Workout
For time:
Run 800 m
150 Push-ups
100 Chest To Bar Pull-ups
75 Toes To Bar
Run 800 m
Complete all exercises before moving on to the next, one partner works at a time. Both partners must run together.

Friday, September 30, 2016

Friday 160930

Power Clean
5x5 @75%
Shoulder Press
5x5 @65%
Rest 2 minutes between sets
WOD:
4 minutes for max calories on Xebex air bikes

Thursday, September 29, 2016

Thursday 160929

Strength:
Back Squat
5x5 @75%
Rest 2 minutes between sets
WOD:
21-15-9 reps for time of:
Bar Facing Burpees
Overhead  Squats (95/65)
Chest To Bar pull-ups

Wednesday, September 28, 2016

Wednesday 160928

Strength:
Power Clean:
5x5 @65%
Shoulder Press
5x5 @85%
Rest 2 minutes between sets
WOD:
21-15-9 rep rounds for time:
Dead-lift (185/105)
Toes To Bar
25 Double-unders after each round

Tuesday, September 27, 2016

Tuesday 160927

Strength:
Back Squat
5x5@65%
Rest 2 minutes between sets
WOD:
Complete as many rounds as possible in 10 minutes of:
10 Power Snatches (95/65)
10 Burpees

Monday, September 26, 2016

Monday 160926

Strength:
Power Clean
5x5@85%
Shoulder Press
5x5@75%
Rest 2 minutes between sets
WOD:
3 Rounds For Max Reps At Each Station
1 Minute: Row, Calories
1 Minute: Thrusters (75/55)
1 Minute: Pull-ups
Rest 1 minute between rounds

Sunday, September 25, 2016

Sunday 160925

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, September 24, 2016

Saturday 160924

Strength:
Shoulder Press:
5x5 @ 65%
WOD:
'Bulger'
10 Rounds For Time:
Run 150 Meters
7 Chest-To-Bar Pull-ups
7 Front Squats (135/95)
7 Handstand Push-ups

Friday, September 23, 2016

Friday 160923

Strength:
Back Squat
5x5 @ 85%
Power Clean
5x5 @ 65%
Rest 2 minutes between sets
WOD:
Three Rounds For Time And Reps:
50 Double-unders
Max Rep Bench Press (135/85)

Thursday, September 22, 2016

Thursday 160922

Strength:
Shoulder Press
5x5 @ 85%
Rest 2 minutes between sets
WOD:
Rotate through each exercise for 32 intervals of 20 sec work/ 10 sec rest.
Tabata Planks
Tabata Side Planks
Tabata Holds
Tabata Side Planks

Wednesday, September 21, 2016

Wednesday 160921

Strength:
Power Clean
5x5 @ 65%
Back Squat
5x5 @ 75%
Rest 2 minutes between sets
WOD:
Four Rounds For Time:
Run 100 Meters
10 Burpee Box Jumps
10 Toes To Bar

Tuesday, September 20, 2016

Tuesday 160920

Strength:
Shoulder Press
5x5 @ 75%
Rest 2 minutes between sets
WOD:
For Time:
40 Russian KB Swings (55/35)
Air  bike, 40 Calories
40 One Arm Overhead Walking Lunges. Switch arms after 20 steps. (55/35)
Air  bike, 40 Calories
40 Russian KB Swings (55/35)

Monday, September 19, 2016

Monday 160919

Strength:
Power Clean
5x5 @ 85%
Back Squat
5x5 @ 65%
Rest 2 minutes between sets
WOD:
9 Minute AMRAP
5 Ring Pull-ups
10 Wall Balls (20/14)
15 Double-unders

Sunday, September 18, 2016

Sunday 160918

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, September 17, 2016

Saturday 160917


Strength:
Shoulder Press
5 x 5 @ 65%
Rest 2 minutes between sets
WOD:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest.
8 intervals, Pull-ups
8 intervals, Push-ups
8 intervals Sit-ups
8 intervals, Air Squats.
There is no rest between exercises.
Score is total reps completed.

Friday, September 16, 2016

Friday 160916

Strength:
Back Squat
5x5 @85%
Power Clean
5x5 @ 75%
WOD:
8 x 100 meter row sprints
Rest 45 seconds between each effort

Thursday, September 15, 2016

Thursday 160915

Strength:
Shoulder Press
5x5 @ 85%
WOD:
'Diane,
21-15-9 rep rounds for time
Deadlift (225/155)
Handstand Push-ups

Wednesday, September 14, 2016

Wednesday 160914

Strength:
Power Clean
5x5 @ 65%
Back Squat
5x5 @75%
WOD:
Tabata Mash-up
Tabata Hang Power Clean (115/85)
Tabata sit-up
16 intervals alternate between the 2 exercises

Tuesday, September 13, 2016

Tuesday 160913

Strength:
Shoulder Press
5x5 @ 75%
Back Squat
5x5 @ 65%
Rest 2 minutes between sets
WOD:
Tabata Bike (calories)
Rest 4 minutes
Tabata Bike (calories)

Monday, September 12, 2016

Monday 160912

Strength:
Power Clean
5x5 @85%
Rest 2 minutes between sets
WOD:
12 minute AMRAP
5 L-Hang Pull-ups
10 Hand Release Pus-ups
15 Box Jump Over (24"/20")

Sunday, September 11, 2016

Sunday 160911

Starting this week for the next 6 weeks we will be doing Coach Starr's K.I.S.S. strength program. I've had to tailor it some to fit into our CrossFit programming as it was orignally designed to be a 3 days per week program. We will be doing one or more of each lift every day. (i.e.: power clean @ 85% on Monday, Back Squat @ 65% and shoulder press @75% on Tuesday). This may change depending upon how taxing it becomes on your central nervous system.

If you have not yet found your 1RM for the lifts involved you will need to do so as we will be working from a percentage of the following lifts: Power Clean, Shoulder Press, Back Squat. The program was originally designed to follow this pattern:

Day 1:
Power Clean @ 85%
Shoulder Press @ 75%
Back Squat @ 65%

Day 2:
Power Clean @ 65%
Shoulder Press @ 85%
Back Squat @ 75%

Day 3:
Power Clean @ 75%
Shoulder Press @ 65%
Back Squat @ 85%

The repetitions each lift at 5 x 5 across the loading scheme. 2 minutes rest between sets.
If a lift is successfully performed 5x5 at 85%, then add 5-10 lbs to the clean and squat and 2-5lbs to the shoulder press. If a 5x5 cannot be successfully performed @85% reduce the load by 10% and start over for that lift

Sunday 160911

Olympic weightlifting. Make up a missed WOD. Mobility. Work on skills

Saturday, September 10, 2016

Saturday 160910

Three Rounds of 60 seconds for max reps at each station.
Bench Press (155/105)
Box Jump (24/20)
One Arm Kettlebell Clean, alternating (55/35)
Toes To Bar
Dead-lift (225/155)
Rest 1 minute between rounds.

Friday, September 9, 2016

Friday 160909

Strength:
15 minutes to establish a 1RM Back Squat
WOD:
Three Rounds For Time:
10 Pistols, alternating leg
Handstand Walk, 20 feet
20 Kettlebell Swings (55/35)
Handstand Walk, 20 feet

Thursday, September 8, 2016

Thursday 160908

Strength:
15 minutes to establish a 1RM Shoulder Press
WOD:
100 Double Unders
20 Ring Dips
20 Pull-ups
75 Double Unders
15 Ring Dips
15 Pull-ups
50 Double Unders
10 Ring Dips
10 Pull-ups
25 Double Unders
5 Ring Dips
5 Pull-ups

Wednesday, September 7, 2016

Wednesday 160907

For Time:
10,000 Meters Any Way You Want
Combination of Row, Bike, Run.*
*40 minute time cap

Tuesday, September 6, 2016

Tuesday 160906

Starting next week we will be doing a 6 week KISS strength training program. This program utilizes 3 lifts: Power Clean, Shoulder Press and Back Squat. We will be establishing new 1 rep maxes for each of these lifts this week.

Strength:
15 minutes to establish a 1RM Power Clean
WOD:
9 minute AMRAP
Bike 20/18 calories
7 Squat Clean Thrusters (135/95)
7 Chest To Bar Pull-ups
Auxiliary:
10 minutes:
20 Second L-Sit on Rings*
Handstand Walk, 20 Feet
20 GHD Sit-ups
*feet above or even with the bottom of the rings

Monday, September 5, 2016

Monday 160905

We will be closed today for the Labor Day holiday.

Sunday, September 4, 2016

Sunday 160904

We will be closed today and Monday, Sept. 5.

Saturday, September 3, 2016

Saturday 160903

'Scooter'
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Friday, September 2, 2016

Friday 160902

Three Rounds for time:
60 foot walking lunge, hold a medicine ball overhead
30 Medicine ball cleans
30 Medicine ball sit-ups
Men use a 20 lb ball. Women use a 14lb ball.

Thursday, September 1, 2016

Wednesday, August 31, 2016

Wednesday 160831

Four Rounds, Each Round For Time.
Row, 30 Calories
20 Wall Balls (20/14)
10 Hang Squat Cleans (155/105)
5 Ring Muscle-ups
Rest 2 minutes between rounds

Tuesday, August 30, 2016

Tuesday 160830

Strength:
15 minutes to work up to a heavy
Hang Power Snatch + Snatch Balance
WOD:
9 minutes to complete as many reps as possible:
3 Overhead Squat (135/95)
3 Chest To Bar Pull-ups
6 Overhead Squat
6 Chest To Bar Pull-ups
9 Overhead Squat
9 Chest To Bar Pull-ups
12 Overhead Squat
12 Chest To Bar Pull-ups
15 Overhead Squat
15 Chest To Bar Pull-ups

Monday, August 29, 2016

Monday 160829

For Time:
Run 400 Meters
25 Burpees
Run 400 Meters
25 Hang Clean to Overhead (men 115lbs/women 85lbs)
Run 400 Meters
25 Burpees

Sunday, August 28, 2016

Sunday 160828

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, August 27, 2016

Saturday 160827

5 Rounds For Time:
2 Rope Climbs
Run 400 Meters
15 Handstand Push-ups

Friday, August 26, 2016

Friday 160826

21 Thrusters (95/65)
21 pull-ups
15 Thrusters (115/80)
15 Chest To Bar Pull-ups
9 Thrusters (135/95)
9 Bar Muscle-ups

Thursday, August 25, 2016

Thursday 160825

Hang Squat Clean
5-4-3-2-1-1
Increase weight on each set
Rest 2 minutes between sets
WOD:
Mini Flight Simulator:
For Time (15 minute time cap):
5-10-15-20-25-30-25-20-15-10-5
Unbroken Double Unders.
If you break on any round, that round must be restarted at zero.

Wednesday, August 24, 2016

Wednesday 160824

10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press (165/115)
Ring Pull-ups, strict
Dead-lift (255/185)

Tuesday, August 23, 2016

Tuesday 160823

Strength:
Front Squat
15 minutes to establish a 3RM Front Squat
WOD:
For Time:
30 Handstand Push Ups
15 Power Cleans 155/105lbs
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans

Monday, August 22, 2016

Monday 160822

Strength:
Shoulder Press
12-9-6-3-1 rep sets
Increase weight on each set.
Rest 2 minutes between sets.
WOD:
15 Minute AMRAP
Run 100 Meters
10 Burpee Box Jumps (24"/20")
10 Hand Release Push-ups
10 Pull-ups

Sunday, August 21, 2016

Sunday 160821

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, August 20, 2016

Saturday 160920

For Time:
1000 Meters Alternate Between:
100 Meters Of Walking Lunges
100 Meters Of Sprinting

Friday, August 19, 2016

Friday 160819

For Time:
Run 800 Meters
50 Good Mornings (45/35)
50 sit-ups
Run 400 Meters
35 Good Mornings
35 Sit-ups
Run 200 Meters
20 Good Mornings
20 Sit-ups

Thursday, August 18, 2016

Thursday 160818

18 Minute AMRAP
Air Bike, 50 Calories
40 Toes To Bar
30 Wall Balls (20/14)
20 Power Cleans (145/105)
10 Ring Muscle-ups

Wednesday, August 17, 2016

Wednesday 160817

WOD 1:
8 Minute EMOM
Minutes 1,3,5,7
5 Squat Cleans @ 70% of 1RM
Minutes 2,4,6,8
10 Ring Dips
REST 8 minutes
WOD: 2
8 Minute EMOM
Minutes 1,3,5,7
5 Squat Snatch @ 70% of 1RM
Minutes 2,4,6,8
10 Pull-ups

Tuesday, August 16, 2016

Tuesday 160816

For Time:
50-40-30-20-10 rep rounds
Double unders
Wall Balls (20/14)
Sit-ups

Monday, August 15, 2016

Monday 160815

Three Rounds For Time:
Run 400 Meters
15 One Arm KB Overhead Squat(55/35)
15 Push-ups
15 One Arm KB Overhead Squat(55/35)
15 Push-ups

Sunday, August 14, 2016

Sunday 160814

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, August 13, 2016

Saturday 160813

"Roy"
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Friday, August 12, 2016

Friday 160812

Four Rounds For Time:
Air Bike,1000 Meters
25 Power Snatches 75lbs men/55lbs women)
10 Lateral Burpees Over Barbell

Thursday, August 11, 2016

Thursday 160811

3 Rounds For Time:
40 Foot Handstand Walk
21 Kettlebell Swings (55/35)
12 Pull-ups

Wednesday, August 10, 2016

Wednesday 160810

Dead-lift
5-5-5-5-5-5-5

Tuesday, August 9, 2016

Tuesday 160809

3 Rounds For Time On Each Round:
50 Double-unders
10 Chest To Bar Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Air Bike, 500 Meters
Rest 2 minutes between Rounds

Monday, August 8, 2016

Monday 160808

4 Rounds For Time Of:
Bear Complex, 7 sets (Men 115lbs/Women 75lbs)
25 AbMat Sit-ups

Rest 2 minutes between rounds. Record time for each round and total time.

Bear Complex: Power Clean, Thruster, Back Squat to Overhead = 1 set. Do not drop the barbell. Do not let the barbell rest on the ground. The barbell must touch and go from the floor. You may rest with the barbell racked on your shoulders or wedged between hips and quads.
There is a 3 burpee penalty for each time the bar is dropped or rests on the ground to be performed at the end of the workout.

Sunday, August 7, 2016

Sunday 160807

Olympic Lifting. Make up a missed WOD. Mobility. Work on skilla.

Saturday, August 6, 2016

Saturday 160806

Five Rounds For Time:
4 Handstand Push-ups
Run 100 Meters
8 Chest To Bar Pull-ups
Run 100 Meters
12 Hand Release Push-ups
Run 100 Meters
16 Air Squats
Run 100 Meters
20 Sit-ups
Run 100 Meters

Friday, August 5, 2016

Friday 160805

Three Rounds For Time:
Row 500 Meters
30 Medicine Ball Cleans (20/14)
15 Bench Press (155/105)

Thursday, August 4, 2016

Thursday 160804

Strength:
Shoulder Press
5 x 5 reps @ 75% of 1 RM (from 7/27)
WOD:
Three Rounds For Time
30 Double-unders
15 Push Jerks (95/65)
10 Knees To Elbows

Wednesday, August 3, 2016

Wednesday 160803

Strength:
15 minutes to establish a 1RM Front Squat
WOD:
12 minutes to complete as many rounds and reps as possible
3 Front Squats *
6 Hand Release Push-ups
6 Front Squats
9 Hand Release Push-ups
9 Front Squats
12 Hand Release Push-ups
12 Front Squats
15 Hand Release Push-ups
15 Front Squats
18 Hand Release Push-ups
18 Front Squats
21 Hand Release Push-ups
*Use 50% of your front squat 1 RM

Tuesday, August 2, 2016

Tuesday 160802

Strength:
Power Clean
5 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
WOD:
9 Minute AMRAP
15/12 Calorie Row
15 KB Swings (55/35)
5 Bar Muscle-ups

Monday, August 1, 2016

Monday 160801

3 Rounds for time of:
400m run
15 Toes To Bar
15 KB Snatch, Right Arm (55/35)
15 KB Snatch, Left Arm (55/35)

Sunday, July 31, 2016

Sunday 160731

Olympic Lifting. Make ups a missed WOD. Mobility.

Saturday, July 30, 2016

Saturday 160730

20 minute AMRAP
10 Dead-Lift
15 Ring Push-ups
5 Squat Cleans
Men use a 185 lb barbell.
Women use a 115 lb barbell

Friday, July 29, 2016

Friday 160729

Three Rounds For Time:
Run 200 Meters
30 Wall Balls
15 Chest To Bar Pull-ups

Thursday, July 28, 2016

Thursday 160728

For Time:
Row 2000 Meters
30 Snatches (115/83)

Wednesday, July 27, 2016

Wednesday 160727

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Tuesday, July 26, 2016

Tuesday 160726

Back Sqaut
4 x 5 reps @ 75% of 1 RM
WOD:
15-12-9-6-3
Hang Squat Clean (95/65)
3-6-9-12-15
Box Jumps (24/20)

Monday, July 25, 2016

Monday 160725

Three Rounds For Time:
25 Calories on Air Bike
25 Burpees
25 Kettlebell Swings (55/35)

Sunday, July 24, 2016

Sunday 160724

Moving and squaring away equipment

Saturday, July 23, 2016

Saturday 160723

Pull-up rig installation and moving day

Friday, July 22, 2016

Friday 160722

Complete as many rounds and reps as possible in 20 minutes:
Row, 20 Calories
20 Double-unders
Run 200 Meters

Thursday, July 21, 2016

Thursday 160721

WORKOUT 11.2
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20")

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20")

Wednesday, July 20, 2016

Wednesday 160720

Strength:
10 minutes to establish a 1RM Push Press
WOD:
15 minute AMRAP
5 Push Press @65% of 1RM
10 Toes To Bar
30 Double-under

Tuesday, July 19, 2016

Tuesday 160719

Strength:
7 minute EMOM
2 Power Cleans + 3 Front Squats @70% of power clean 1RM
WOD:
21-15-9 rep rounds for time
Hang squat cleans (115/80)
Chest To Bar Pull-ups

Monday, July 18, 2016

Monday 160718

Three Rounds For Time:
Row 500 Meters
50 Burpees
50 Sit-ups

Sunday, July 17, 2016

Sunday 160717

Olympic Lifting. Make up a missed WOD. Mobility.

Saturday, July 16, 2016

Saturday 160716

4 Rounds For Time And Reps
Run 200 Meters
15 Dead-lifts (225/155)
1 Minute Max Rep Push-ups

Friday, July 15, 2016

Friday 160715

Reminder we will only have classes at 6a and 12:30p today.
Michael & Jordan's Wedding Day WOD
7/15/16
7min AMRAP
15 Wall Balls, 20/14
16 Double Unders

Thursday, July 14, 2016

Thursday 160714

7 Rounds For Time:
10 Sumo Dead-lift High Pulls (95/65)
Ring Dips

Reminder: Friday, July 15 We will only have the 6a and 12:30p classes.

Wednesday, July 13, 2016

Wednesday 160713

Strength:
Shoulder Press
3-3-3-3-3
Go up in weight on each set.
WOD:
'Annie'
50-40-30-20-10
Double-unders
AbMat Sit-ups

Tuesday, July 12, 2016

Tuesday 160712

Strength:
15 minutes to establish a 1RM Back Squat
WOD:
Run 800 Meters
75 Back Squats @ 50% of 1 RM
Run 800 Meters

Monday, July 11, 2016

Monday 160711

Complete as many rounds possible in 25 minutes
Run 100 meters
4 Chin-ups
8 Ring Dips
12 Push-ups
16 Air Squats

Sunday, July 10, 2016

Sunday 160710

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills

Saturday, July 9, 2016

Saturday 160709

AbMat 'Jorge'
30-24-18-12-6
AbMat Sit-ups
15-12-9-6-3
Squat Cleans(155/105)

Friday, July 8, 2016

Friday 160708

Strength:
15 minutes to establish a 1RM
Close Grip Bench Press
WOD:
For Time:
200 Double-unders
Each time you break, perform 10 push-ups (strict, no wormy push-ups)

Thursday, July 7, 2016

Thursday 160707

Thursday:
For Time:
Row 5K
Then,
'Plank You Very Much'
Three rounds, 60 seconds in each position.
Front Plank
Side Plank
Hollow Hold
Side Plank

Wednesday, July 6, 2016

Wednesday 160706

Barbell Complex
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.

Tuesday, July 5, 2016

Tuesday 160705

Strength:
5 x Max Rep Strict Pull-ups
Rest 60 seconds
WOD:
Three Rounds For Time:
30 Kettlebell Swing (55/35)
Handstand Walk,30 feet
30 AbMat Sit-ups
Handstand Walk,30 feet

Monday, July 4, 2016

Monday 160704

We will have only one class today at 9a

7 Rounds For Time
4 Dead-lifts (315/205)
17 Wall Balls (20/14)
76 Meter Shuttle Run

Sunday, July 3, 2016

Sunday 160703

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

MONDAY JULY 4 THERE WILL BE ONE CLASS ONLY AT 9A

Saturday, July 2, 2016

Saturday 160702

'Forrest'
Three Rounds For Time:
20 L-pull-ups
30 toes-to-bars
40 burpees
Run 800 meters

Friday, July 1, 2016

Friday 160701

Complete as many rounds in 20 minutes as possible:
14 Dumbbell Goblet Squats
7 Strict Chin-ups
14 Single Arm Dumbbell Push Press (7 Right/7 Left)
Men use a 45lb DB
Women use a 25lb DB

Thursday, June 30, 2016

Thursday 160630

50-40-30-20-10 rep rounds for time
Russian Kettlebell Swings (55/35)
AbMat Sit-ups

Wednesday, June 29, 2016

Wednesday 160629

Strength:
Back Squat
6 x 2 reps @ 90% of 1RM
WOD:
3 Rounds For Time:
Run 400 Meters
50 Air Squats

Tuesday, June 28, 2016

Tuesday 160628

Complete as many rounds in 20 minutes as possible:
24 Double-unders
6 Power Cleans (185/115)
12 Handstand Push-ups

Monday, June 27, 2016

Monday 160627

Five Rounds For Time:
Row, 15 Calories
15 Power Snatch (95/65)
15 Push-ups

Sunday, June 26, 2016

Sunday 160626

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, June 25, 2016

Saturday 160625

10 Rounds for Time:
40 Yard Farmers Carry (45/25)
30 Double-unders
20 Air Squats
10 Commando Pull-ups
Men use 2- 45 pound steel plates
Women use 2- 25pund steel plates

Friday, June 24, 2016

Friday 160624

Complete as many rounds in 30 minutes as possible:
Run 200 Meters Carrying A Medcine Ball
20 Meter Medicine Ball Overhead Walking Lunge
20 Medicine Ball Sit-ups
20 Push Balls
Men use a 20lb ball, women use a 14lb ball

Thursday, June 23, 2016

Thursday 160623

For Time:
Row 2000 Meters
Then directly to
12-9-6
Clusters (135/95)
Box Jump (24/20)

Wednesday, June 22, 2016

Wednesday 160622

Strength:
Every minute on the minute for 5 minutes:
5 Touch & Go Dead-lifts @ 70%
Then,
Every minute on the minute for 5 minutes
5 Shoulder Presses @ 70%
WOD:
21-15-9-15-21 rep rounds for time:
Kettlebell Swings (55/35)
Toes To Bar

Tuesday, June 21, 2016

Tuesday 160621

Strength:
Front Squats
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%
WOD:
'JT'
21-15-9 reps for time:
Handstand Push-ups
Ring Dips
Push-ups

Monday, June 20, 2016

Monday 160620

For Time:
Run 600 Meters
21 Burpee Box Jumps (24"/20")
21 Knees to Elbows
Run 400 Meters
15 Burpee Box Jumps
15 Knees To Elbows
Run 200 Meters
9 Burpee Box Jumps
9 Knees To Elbows

Sunday, June 19, 2016

Sunday 160619

Closed for Father's Day.

Saturday, June 18, 2016

Saturday 160618

CrossFit Stillwater will be closed Sunday For Father's Day.

10 Rounds For Time:
10 Burpee Pull-ups
Run 200 Meters

Friday, June 17, 2016

Friday 160617

For Time:
40-30-20-10 reps
Row, Calories
Ring Push-ups
Box Jumps
AbMat Sit-ups

Thursday, June 16, 2016

Thursday 160616

Run 200 Meters
Rest 30 Seconds
Run 400 Meters
Rest 60 Seconds
Run 600 Meters
Rest 90 Seconds
Run 800 Meters

Wednesday, June 15, 2016

Wednesday 160615

Weightlifting Wednesday
Back Squat
5 reps @60%, 65%, 70%, 75% of 1RM
Front Squat
5 reps @60%, 65%, 70%, 75% of 1RM
Overhead Squat
5 reps @60%, 65%, 70%, 75% of 1RM

Tuesday, June 14, 2016

Tuesday 160614

For Time:
Row 1000 meters
Then,
3 Rounds Of:
10 Alternating Single Arm Kettlebell Snatches (men 55lbs/women 35lbs)
10 Chest To Bar Pull-ups
Run 200 Meters

Monday, June 13, 2016

Monday 160613

Strength:
10 sets-1 Power Clean + 3 Front Squats
Start at 65% of your 1RM power clean.
WOD:
3 rounds for time of:
21 Wall Balls (20/14)
15 Toes To Bar
9 Squat Cleans (135/95)

Sunday, June 12, 2016

Sunday 1160612

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, June 11, 2016

Saturday 160611

Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Friday, June 10, 2016

Friday 160610

Four Rounds For Time
Run 400 Meters
15 Clean & Jerks, touch and go. (95/65)
Do not drop the barbell

Thursday, June 9, 2016

Thursday 160609

Five Rounds For Time:
10 Pull-Ups
20 Single Arm Kettlebell Thrusters (35/25) (10 on each arm)
50 Double Unders

Wednesday, June 8, 2016

Wenesday 160608

Weightlifting Wednesday
Strength:
Squat Clean (touch & go)
Heavy set of 5 reps
Heavy set of 3 reps
1 Rep Max
WOD:
4 minutes:
Row for Max Calories

Tuesday, June 7, 2016

Tuesday 160607

Strength:
Every minute on the minute for 10 minutes complete
5 Weighted Pull-ups, pick weight.
WOD:
25-20-15-10-5
Chest To Bar Pull-ups
50-40-30-20-10
AbMat Sit-ups

Monday, June 6, 2016

Monday 160606

WOD 1:
For Time:
Run  800 Meters
WOD 2:
4 Rounds For Time On Each Round
5 Lateral Over The Bar Burpees
10 Overhead Squats (95/65)
5 Lateral Over The Bar Burpees
10 Hang Power Snatch (95/65)
Rest 2 minutes between rounds

Sunday, June 5, 2016

Sunday 160605

Olympic lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, June 4, 2016

Saturday 160604

Complete as many rounds in 20 minutes as possible
6 Dead-lifts (275/185)
Handstand Walk, 30 feet
6 Bar Muscle-ups
Handstand Walk, 30 feet

Friday, June 3, 2016

Friday 160603

BRING A FRIEND FRIDAY

Five Rounds For Time:
400 meter row
20 pushups
40 double-unders
200 meter run

Thursday, June 2, 2016

Thursday 160602

Complete as many rounds as possible in 20 minutes
30 Wallballs (20/14)
20 Box Jumps (24/20)
10 Power Clean  (155/105)

Don't forget that tomorrow is Bring A Friend Friday

Wednesday, June 1, 2016

Wednesday 160601

Strength:
Overhead Squat
5 reps @ 65%,70%,75%,80% of 1RM
WOD:
Complete as many rounds as possible in 12 minutes of:
5 chest-to-bar pull-ups
10 ring dips
15 Overhead Squats (95/65)

Tuesday, May 31, 2016

Tuesday 160531

Three Rounds:
Row 200 Meters
8 Kettlebell Clean & Press To Turkish Get Up, alternating. Pick weight.
16 V-Ups

If you did 'Murph" on Monday then do this workout as a recovery mobility WOD. Not for time, keep weights light. If you did NOT do Murph, then this WOD is 3 rounds for time with a manageable, but challenging, kettlebell weight.

Monday, May 30, 2016

Monday 160530

There will be only one class today at 9:30a

Memorial Day Murph
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1 mile run. if you have a 20lb vest or body armor, wear it.

Sunday, May 29, 2016

Sunday 160529

Olympic lifting. Make up a missed WOD. Mobility. Work on Skills.

Saturday, May 28, 2016

Saturday 160528

Bradley'
10 rounds for time:
Sprint 100 meters
10 pull-ups
Sprint 100 meters
10 burpees
Rest 30 seconds

Friday, May 27, 2016

Friday 160526

Bring A Friend Friday
Four rounds for max reps:
1 Minute: Row, Max Calories
1 Minute Max Rep Toes To Bar
1 Minute: Max Rep Wall Balls (20/14)
1 minute: Max Rep Sumo Dead-lift High Pull (75/55)
Rest 1 minute
In this workout you move from each of four stations after a minute.The clock does not reset or stop between exercises. This is a four-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, May 26, 2016

Thursday 160526

Lynne
5 rounds for Max reps of each exercise
Bench Press, Bodyweight
Pull-ups

Wednesday, May 25, 2016

Wednesday 160525

Strength:
15 minutes to establish a 1RM Clean & Jerk
WOD:
'Grace'
For Time:
30 Clean & Jerks @ 60% of 1RM

Tuesday, May 24, 2016

Tuesday 160524

Complete as many rounds as possible in 20 minutes:
Row, 24 Calories
6 Pistols, alternating
8 Strict Handstand Push-ups
10 Chest To Bar Pull-ups

Monday, May 23, 2016

Monday 160523

Complete as many rounds as possible in 20 minutes without dropping or resting the barbell on the floor during each round. If the barbell is dropped or rests on the floor during any round, that round must be restarted from the beginning
5 Dead-lifts
5 Hang Power Cleans
5 Front Squats
5 Push Jerks
5 Back Squats
Men use a 115lb barbell. Women use 75lb barbell.

Sunday, May 22, 2016

Sunday 160522

We will be closed today for CPR/First aid training.

Saturday, May 21, 2016

Saturday 160521

'Bulger'
10 Rounds For Time:
Run 150 Meters
7 Chest-To-Bar Pull-ups
7 Front Squats (135/95)
7 Handstand Push-ups

Friday, May 20, 2016

Friday 160520

Three Rounds For Time:
Run 200 Meters holding a Medicine Ball
Walking Lunge Holding Medicine Ball Overhead, 20 steps
20 Medicine Ball Sit-ups
20 Wall Balls
20 Jumps Over Medicine Ball
Men: 20lb medicine ball. Women 14lb medicine ball.

Thursday, May 19, 2016

Thursday 160519

Tabata push press (75/55)
Tabata sit-up
Tabata sumo deadlift high pull (75/55)
Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Score is  total reps from all 32 intervals.

Wednesday, May 18, 2016

Wednesday 160518

Strength:
Dead-lift
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%
WOD:
3 Rounds For Time
Walking Lunge, 75 meters
50 Double-unders
25 Kettlebell Swings (55/35)

Tuesday, May 17, 2016

Tuesday 160517

Strength:
15 minutes to establish a 1RM Snatch
WOD:
'Isabel'
For Time:
30 Snatches @ 60% of 1RM
The snatches are full squat snatches

Monday, May 16, 2016

Monday 160516

Tabata This!
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

Sunday, May 15, 2016

Sunday 160515

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, May 14, 2016

Saturday 160514

50 Russian Kettlebell Swings (55/35)
Run 400 Meters
50 Thrusters (65/45)
Run 400 Meters
50 Burpees
Run 400 Meters
50 Thrusters
Run 400 Meters
50 Russian Kettlebell Swings

Friday, May 13, 2016

Friday 160513

10 Rounds For Time
Row 15/12 Calories
10 Box Jumps (24/20)
8 Toes To Bar

Thursday, May 12, 2016

Thursday 160512

Row 1000 Meters
Then Directly To
21-15-9 rep rounds
Kettlebell Swings (55/35)
Chest To Bar Pull-ups

Wednesday, May 11, 2016

Wednesday 160511

Strength:
Back Squat:
2x6 reps@60%
2x4 reps@70%
2x3 reps@75%
2x2 reps@80%
Wod:
2016 Masters Qualifer Event 1
21-15-9 reps for time of:
Row for calories
Thrusters (95/65)

Tuesday, May 10, 2016

Tuesday 160510

"Klepto”
4 RFT:
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/100)

Monday, May 9, 2016

Monday 160509

MetCon Monday
For Time:
20-25-30-35-40
Push Balls (20/14)
70-60-50-40-30
Double-unders

Sunday, May 8, 2016

Sunday 160508

We will be closed today in celebration of Mother's Day.
If you have a Mom and/or the mother of your children get her flowers, chocolate and a card. Take her out for brunch or lunch. Then give her peace and quiet. Mom's really like peace and quiet.
If you no longer have a mom, borrow one.

Saturday, May 7, 2016

Saturday 160507


'Jerry'
For Time:
Run 1 mile
Row 2000 meters
Run 1 mile

Friday, May 6, 2016

Friday 160506

Three Rounds For Time:
Run 400 Meters
40 Medicine Ball Cleans (20/14)
40 Push-ups

Thursday, May 5, 2016

Thursday 160505

Three Rounds For Time:
15 Overhead Squats (135/95)
50 Double-unders

Wednesday, May 4, 2016

Wednesday 160504

Strength:
Dead-lift
5 reps @65%
4 reps @75%
3 reps @80%
2 reps @85%
1 rep @90%
1 rep @95%
Rest 2 Minutes between sets
WOD: 3 rounds of
1 minute Front Plank
1 minute Side Plank
1 minute Hollow Hold
1 minute Side Plank

Tuesday, May 3, 2016

Tuesday 160503

Every minute on the minute for 18 minutes alternate between:
Max Rep Pull-ups
Max Rep Push-ups
Max Rep Air Squats

Monday, May 2, 2016

Monday 160502

MetCon Monday
24-18-12-6 rep rounds for time:
Row, Calories
Hang Power Snatch (95/65)
Burpee Pull-up

Sunday, May 1, 2016

Sunday 160501

Olympic Weightlifting. Make up a missed WOD. Mobility.

Saturday, April 30, 2016

Saturday 160430

Pyramid Double Helen
Run 1200 Meters
63 Kettlebell Swings (55/35)
36 Pull-ups
Run 800 Meters
42 Kettlebell Swings (55/35)
24 Pull-ups
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups

Friday, April 29, 2016

Friday 160429

First off, let me just say I am not much of a basketball fan nor am I a Kobe Bryant fan (I'm not sure who he really is, or which team he played on), but this looks like one helluva WOD.

“Mamba”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″)

“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

Thursday, April 28, 2016

Thursday 160428

Strength:
Push Press
5-5-5-5-5
Rest 2 minutes between sets
WOD:
Five rounds for time of:
Run 200 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups

Wednesday, April 27, 2016

Wednesday 160427

Strength:
Front Squat
5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
4 reps @ as heavy as possible
Rest 2 minutes between sets.
WOD:
Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95) taken from the floor
Run 200 Meters

Tuesday, April 26, 2016

Tuesday 160426

WOD 1:
Masters Qualifier Event 3
Complete as many rounds as possible in 15 minutes of:
55 Double-unders
15 Chest To Bar Pull-ups
5 Hang Power Cleans (155/105)

WOD 2: 4 Minute Max Calorie Row

Monday, April 25, 2016

Monday 160425

MetCon Monday
Four - 4 minute AMRAPs
Run 400 Meters
Max Rep Thrusters (95/65)
Rest 4 minutes between AMRAPs

Sunday, April 24, 2016

Sunday 160424

Olympic Weightlifting. Make up a missed WOD. Mobility.

Saturday, April 23, 2016

Saturday 160423

'Kelly'
Five Rounds For Time
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Friday, April 22, 2016

Friday 160422

Four Rounds For Time:
300 Foot Shuttle Run
12 Deadlifts 225/155
6 Bar Muscle-ups

Thursday, April 21, 2016

Thursday 160421

Complete as many rounds in 20 minutes as possible:
5 Wall Climbs
10 Box Jump Overs(24/20)
15 GHD Sit-ups

Wednesday, April 20, 2016

Wednesday 160420

With a clock set for 15 minutes Every minute on the minute for 12 minutes alternate between:
1: 5 pull-ups + 10 Push-ups + 15 Squats*
2: 25 Double unders
Then,
Max rep Clean & Jerks @ 155lbs/105lbs
*If you fall behind then do 3 pull-ups+7 push-ups+12 squats

Tuesday, April 19, 2016

Tuesday 160419

Strength:
15 minutes to establish a 1RM Overhead Squat
WOD:
9-7-5-3 rep rounds for time:
Overhead Squat
Power Clean
Use a single barbell loaded with 60% of your 1RM Overhead Squat weight for both lifts.

Monday, April 18, 2016

Monday 160418

MetCon Monday:
Every minute on the minute at each station for 30 minutes:
1: Row 15/12 Calories
2: 20 Russian Kettlebell Swings (55/35)
3: 10 Chest To Bar Pull-ups
4: 20 AbMat Sit-ups
5: 10 Handstand Push-up

Sunday, April 17, 2016

Sunday 160417

Olympic Weightlifting. Make up a missed WOD. Mobility.

Saturday, April 16, 2016

Saturday 160416

Maupin

4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Friday, April 15, 2016

Friday 160415

WOD 1:
Death By Hang Power Snatch (95/65)
WOD 2:
21-15-9 rep rounds for time:
Sumo Dead-lift High Pull (95/65)
Toes To Bar

Thursday, April 14, 2016

Thursday 160414

For Time:
Row, 1,000 Meters
2,000 Meters on the Schwinn AirDyne
Run, 3,000 meters

Wednesday, April 13, 2016

Wednesday 160413

Strength:
Cluster*
5 x 3 reps
Increase weight on each set.
*A cluster is a squat clean to thruster
WOD:
Every minute on the minute for 15 minutes:
4 Thrusters (95/65)
5 Sit-ups
If you are unable to complete all 9 reps per minute on any round, rest the next minute before resuming.

Tuesday, April 12, 2016

Tuesday 160412

Strength:
Front Squat
5 x 3 reps @ 85% of 1RM
WOD:
Complete as many rounds as possible in 20 minutes.
15 Kettlebell Swings (55/35)
10 Pistols, Alternating Legs
5 Ring Muscle-ups

Monday, April 11, 2016

Monday 160411

Strength
15 minutes to establish a 1 RM Close Grip Bench Press
WOD:
For Time:
Run 400 Meters
Walking Lunge, 40 Meters
40 Burpee Pull-ups
Walking Lunge, 40 Meters
Run 400 Meters

Sunday, April 10, 2016

Sunday 160410

Olympic Weightlifting. Make up a missed WOD. Mobility.

Saturday, April 9, 2016

Saturday 160409

'Daniel'
For time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 pull-ups

Friday, April 8, 2016

Friday 160408

Strength:
Back Squat
5 reps @70%, 70%, 75%
3 reps @ 80%, 85%, 85%
WOD:
4 minute max distance row. Rower dampener set on '3'.

Thursday, April 7, 2016

Thursday 160407

'Nicole'
Complete as many rounds and reps in 20 minutes as possible
Run 400 Meters
Max Rep Pull-ups
Note the number of pull-ups completed for each round. Every time your hands leave the pull-up bar counts as the end of a round

Wednesday, April 6, 2016

Wednesday 160406

WOD 1:
Every minute on the minute for 12 minutes alternate between
7 Power Cleans (135/95)
7 Ring Dips
WOD 2:
For Time:
Run 800 Meters

Tuesday, April 5, 2016

Tuesday 160405

For Loads, Not Time:
10-8-4-6-2
Dead-lift
Shoulder Press

Monday, April 4, 2016

Monday 160404

MetCon Monday
Complete as many rounds in 20 minutes as possible of:
Run 200 Meters
10 Burpee Box Jumps (24"/20")
10 Med Ball Clean Wall Balls (20lb/14lb)

Sunday, April 3, 2016

Sunday 160403

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, April 2, 2016

Saturday 160402

'Harper'
Complete as many rounds as possible in 23 minutes of:
9 Chest T Bar Pull-ups
15 Power Cleans (135/95)
21 Squats
Run 400 Meters Holding A Bumper Plate (45/25)

Friday, April 1, 2016

Friday 160401

WOD 1:
Every minute on the minute for 10 minutes alternate between:
10 Hang Power Snatches (men 95lbs/women 65lbs)
Max Rep Double-unders
WOD 2:
8 Rounds (32 total intervals)
Tabata Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Thursday, March 31, 2016

Thursday 160331

Three Rounds For Time:
21 Box Jumps (21/20)
15 Overhead Squats (115/85)
9 Ring Muscle-ups

Wednesday, March 30, 2016

Wednesday 160330

Three Rounds:
1 minute: Row, Calories
Rest 30 seconds
1 minute: Max Rep Sumo Dead-lift High Pull (95/65)
Rest 30 seconds
1 minute: Max Rep GHD Sit-ups
Rest 30 seconds
1 minute: Max Rep Handstand Push-up
Rest 30 seconds

Tuesday, March 29, 2016

Tuesday 160329

DB Linda
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Dumbbell Dead-lifts
Dumbbell Bench Press
Dumbbell Hang Cleans
Choose weight, but make it challenging. Use the same pair of dumbbells for each lift for the entire workout.

Monday, March 28, 2016

Monday 160328

Three Rounds For Time:
Run 600 Meters
10 Dumbbell Snatch, alternating arms (70/45)
15 Burpee Pull-ups

Sunday, March 27, 2016

Sunday 160327

Today is Easter. We are closed.

Saturday, March 26, 2016

Saturday 160326

Four Rounds For Time:
10 Chest To Bar Pull-ups
20 Goblet Squats (55/35)
30 Kettlebell Swings (55/35)
Run 400 Meters

Friday, March 25, 2016

Friday 160325

CrossFit Open WOD 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Thursday, March 24, 2016

Thursday 160324

Strength:
Shoulder Press
5 reps @65%, 70%, 75%, 80% of 1RM (2/29/16)
WOD:
Complete as many rounds in 12 minutes as possible
Row 250 Meters
15 Ring Push-ups

Wednesday, March 23, 2016

Wednesday 160323

Happy Sweet 16 to my baby! Happy Birthday Megan!


For Time:
50 Calories on the Schwinn AirDyne
50 Box Step-ups (24/20)
50 Hand Release Push-ups
50 Wall Ball Shots (20/14)
50 Jumping Pull-ups
50 Sit-ups
50 Alternating Single Arm Kettlebell Snatches (45/25)
50 Double-unders

Tuesday, March 22, 2016

Tuesday 160322

15 minutes to establish a 1RM Dead-lift
WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Dead-lift (185/105)
Lateral Burpees Over Barbell

Monday, March 21, 2016

Monday 160321

Strength:
Every minute on the minute for 10 minutes complete the following complex
Power Snatch-Hang Squat Snatch-Overhead Squat*
*increase weight on the bar 5lbs each minute if possible
WOD:
Run 400 Meters
40 Kettlebell Swings (55/35)
30 Push-ups
20 Medicine Ball Sit-ups (20/14)
30 Push-ups
40 Kettlebell Swings
Run 400 Meters

Sunday, March 20, 2016

Sunday 160320

CrossFit Open WOD 16.4. Olympic weightlifting. Make up a missed WOD. Mobility.

Saturday, March 19, 2016

Saturday 160319

For time:
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps

Friday, March 18, 2016

Friday 160318

CrossFit Open WOD 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Thursday, March 17, 2016

Thursday 160317

NO 6a CLASS TODAY

WOD 1:
Row
10 x 100 meters
Rest 30 seconds between rounds
WOD 2:
With a pair of Kettlebells complete 5 rounds of the following complex for time:
10 Double Kettlebell Russian Swings
10 Double Kettlebell Front Rack Squats
10 Double Kettlebell Cleans & Press
10 Double Kettlebell Front Rack Lunges, alternating legs

Wednesday, March 16, 2016

Wednesday 160316

Reminder: The Thursday, March 17, 6a class has been cancelled.

Strength:
Close Grip Bench Press
5 reps @ 65%, 70%, 75%, 80% of 1 RM
WOD:
Complete as many rounds in 15 minutes as possible
15 Wall Ball Shots (20/14)
12 Box Jumps (24/20)
9 Toes To Bar

Tuesday, March 15, 2016

Tuesday 160315

Strength:
Deadlift (deload)
3 X 10 @ 55%,60%,65% of 1RM
WOD:
'Mary'
Complete as many rounds in 20 minutes as possible of:
5 Handstand Push-ups
10 Pistols, alternating legs
15 Pull-ups

Monday, March 14, 2016

Monday 160314

Strength:
10 minute EMOM
Hang Power Clean + Power Clean + Jerk
Increase weight by 5 lbs. each minute if possible.
WOD:
For Time:
Row 2,000 Meters

Sunday, March 13, 2016

Sunday 160313

CrossFit Open 16.3. Olylimpic Weightlifting. Make up a missed WOD. Mobility.

Saturday, March 12, 2016

Saturday 160312

'Terry'
For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run

Friday, March 11, 2016

Friday 160311

2016 CrossFit Open WOD 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Thursday, March 10, 2016

Thursday 160310

Strength:
Dead-lift
3 x 5 reps @ 85% of 1 RM
WOD:
Fore!
In front of a clock set for 12 minutes:
4 minutes of clean and jerks (135/95)
4 minutes of rowing for calories
4 minutes of burpees

Wednesday, March 9, 2016

Wednesday 160309

Run 800 Meters
WOD:
Five Rounds for max reps in 45 seconds work at each station with 15 seconds rest to transition to the next station.
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (55/35)
Pull-ups

Tuesday, March 8, 2016

Tuesday 160308

Strength:
Front Squats
5 x 3 reps @ 87%
WOD:
'Nasty Girls'
Three Rounds For Time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Monday, March 7, 2016

Monday 160307

Strength:
Behind The Neck Push Jerk
5 reps @ 65% of Push Jerk 1RM
5 reps @ 75%
3 reps @ 85%
WOD:
For Time:
9-15-21 rep rounds
Row, Calories
Power Snatch (115/85)

Sunday, March 6, 2016

Sunday 160306

CrossFit Open WOD 16.2 for those who have not yet completed it. Olympic Lifting. Make up a missed WOD. Mobility.

Saturday, March 5, 2016

Saturday 160305

Tag Team
3 person teams
5 Rounds for max reps on each round:
Run 200 Meters
Snatch (95/65)
Box Jumps (24"/20")
One person at each station. Rotate stations upon completion of each 200 meter run.

Friday, March 4, 2016

Friday 160304

CrossFit Games Open WOD 16.2
WORKOUT 16.2 Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb. Stop at 20 minutes.

Thursday, March 3, 2016

Thursday 160303

Five Rounds For Time:
Row, 25 Calories
15 Dumbbell Hang Cleans (45/25)
5 Dead-lifts (275/205), scale: 73% of 1RM

Wednesday, March 2, 2016

Wednesday 160302

Complete as many rounds in 25 minutes as possible:
Run 400 Meters
12 Thrusters (135/95)
3 Rounds of Cindy

Tuesday, March 1, 2016

Tuesday 160301

Strength:
15 minutes to establish a 1RM Back Squat
WOD:
Three Rounds For Time::
60 Double-unders
30 Kettlebell Swings (55/35)
15 Ring Dips

Monday, February 29, 2016

Monday 160229

Strength:
10 minutes to establish a 1RM Shoulder Press
WOD:
'Baseline'
For Time:
Row 500 Meters
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Sunday, February 28, 2016

Sunday 160228

2016 CeossFit Games 16.1 WOD. Olympic Lifting. Make up a missed WOD. Mobility.

Saturday, February 27, 2016

Saturday 160227

Strength:
Front Squat
3 x 3 reps @ 87% of 1RM
WOD:
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-up
1-2-3-4-5-6-7-8-9-10
Hang Power Clean (95/65)

Friday, February 26, 2016

Friday 160226

2016 CrossFit Games Open WOD 16.1

Thursday, February 25, 2016

Thursday 160225

In 20 minutes complete as many rounds as possible:
Run 200 meters
7 Muscle-ups
15 Medicine Ball Clean Wall Balls (men 20lbs/women 14lbs)

Wednesday, February 24, 2016

Wednesday 160224

MetCon:
100 cal row for time
WOD:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatches (75/55)
Burpees
Shamelessly stolen from Spectra CrossFit. Thanks Donald.

Tuesday, February 23, 2016

Tuesday 160223

Strength:
Dead-lift
4 x 3 reps @ 87% of 1RM
WOD:
CrossFit Games Open 11.2
Complete as many rounds as possible in 15 mins of:
9 Dead-lifts (155/100 lbs)
12 Push-ups
15 Box Jumps (24/20 in)

Monday, February 22, 2016

Monday 160222

Strength:
10 minutes to establish a1 RM Push Jerk
WOD:
For Time:
21-15-9
Shoulders to overhead @ 70% of push jerk 1 RM
Toes to bar

Sunday, February 21, 2016

Sunday 160221

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, February 20, 2016

Saturday 160220

Three Rounds For Time:
Row 500 Meters
30 Squat Cleans (95/65)
20 Burpee Box Jump Overs
Run 400 Meters

Friday, February 19, 2016

Friday 160219

Strength:
10 minutes to establish a 1RM Front Squat
WOD:
Run 200 Meters
9 Front Squats @ 55% of 1RM
9 Ring Push-ups
Run 300 Meters
15 Front Squats
15 Ring Push-ups
Run 400 Meters
21 Front Squats
21 Ring Push-ups

Thursday, February 18, 2016

Thursday 160218

'Helen'
Three rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups

Wednesday, February 17, 2016

Wednesday 160217

“Tommy Mac”
Two Rounds For Time
12 Burpees
12 Thrusters (115/75 lbs)
12 Burpees
12 Power Snatch (115/75 lbs)
12 Burpees
12 Push Jerks (115/75 lbs)
12 Burpees
12 Hang Squat Clean (115/75 lbs)
12 Burpees
12 Overhead Squat (115/75 lbs)

Tuesday, February 16, 2016

Tuesday 160216

Strength:
Shoulder Press
3-3-3-3-3
Increase loads on each set.
WOD:
Complete as many reps and rounds in 12 minutes as possible:
3 Power Cleans (165/115)
3 Toes To Bar
6 Power Cleans
6 Toes To Bar
9 Power Cleans
9 Toes To Bar
12 Power Cleans
12 Toes To Bar
15 Power Cleans
15 Toes To Bar
18 Power Cleans
18 Toes To Bar
21 Power Cleans
21 Toes To Bar

Monday, February 15, 2016

Monday 160215

The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score.

Sunday, February 14, 2016

Sunday 160214

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, February 13, 2016

Saturday 160213

From CrossFit Park City:
With a partner, alternating rounds
3 rounds for time:
25 Thrusters (95/65)
25 Pull-ups
*Do each round as a sprint. You rest while your partner works, until each person completes 3 rounds

Friday, February 12, 2016

Friday 160212

3 minute AMRAP
Row 10/7 Calories
5 Ring Dips

3 minute AMRAP
10 Kettlebell Swings (55/35)
20 Double-unders

3 minute AMRAP
Burpee Pull-ups

3 minute AMRAP
3 Power Cleans (155/105)
6 Push-ups
9 Squats

*Rest 3 minutes minutes between AMRAPs

Thursday, February 11, 2016

Thursday 160211

WOD:
Death By:
Dead-lift (225/135)
Box Jump (24 inch/20 inch)
WOD:
For Time:
Row 2,000 meters

Wednesday, February 10, 2016

Wednesday 160210

'Framanda'
For Time:
21 Thrusters (95/65)
9 Muscle-Ups
15 Thrusters
7 Muscle-Ups
9 Thrusters
5 Muscle-Ups

Tuesday, February 9, 2016

Tuesday 160209

MetCon:
10 x 100 Meter Sprint Rows
Rest 30 seconds between sets
WOD:
For Time:
30 Snatches (95/65)
100 Double-Unders
15 Clean and Jerks (155/105)
50 Double-Unders

Monday, February 8, 2016

Monday 160208

'Angie'
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Sunday, February 7, 2016

Sunday 160207

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, February 6, 2016

Saturday 150206

Team 'DT'
2 person teams
10 Rounds For Time:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
Men use a 155 lb barbell. Women use a 105 lb barbell.
Partner 1 completes 1 round of DT while partner 2 rests, then switch.

Friday, February 5, 2016

Friday 160205

WOD:
Complete as many rounds in 10 minutes as possible.
5 Strict Handstand Push-ups
10 Toes To Bar
15 Kettlebell Swings (55/35)
Strength:
Dead-lift
5-5-5-5
Increase weight on each set

Thursday, February 4, 2016

Thursday 160204

Row 300 meters
30 Front Squats 95/65
30 lateral burpee over bar
Row 200 meters
20 Front Squats 95/65
20 lateral burpee over bar
Row 100 meters
10 Front Squats 95/65
10 lateral burpee over bar

Wednesday, February 3, 2016

Wednesday 160203

Strength:
Overhead Squat
3-3-3-3-3
Increase weight on each set
WOD:
Complete as many rounds as possible in 9 minutes
7 Hang Power Snatches (95/65)
4 Ring Muscle-ups

Tuesday, February 2, 2016

Tuesday 160202

Four Rounds For Time:
15 Bench Press @ Body Weight
Row, 15 Calories
60 Double-unders

Monday, February 1, 2016

Monday 160201

With the clock set @ 17 minutes complete the following:
WOD 1:
12 minutes to complete as many rounds as possible of:
5 Pull-ups
10 Push-ups
15 Squats
With the remaining 5 minutes
WOD 2:
Establish a 1RM Clean & Jerk

Sunday, January 31, 2016

Sunday 160131

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, January 30, 2016

Saturday 160130

6 Rounds For Time:
7 Thrusters (135/95)
10 Chest To Bar Pull-ups
100 Meter Shuttle Run (20 meter)
Rest 1 minute

Friday, January 29, 2016

Friday 160129

Barbell Complex
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.

Thursday, January 28, 2016

Thursday 160128

Gymnastics:
Three Rounds:
30 seconds Scapular Push-ups
30 seconds Handstand Hold Against Wall (facing wall)
30 seconds Hollow Holds
WOD:
7 Rounds For Time:
7 Dead-lifts (225/155)
7 Toes To Bar
7 Burpees

Wednesday, January 27, 2016

Wednesday 160127

For Time:
Row 500 Meters
21 Push Press (95/65)
50 Double-unders
Row 500 Meters
15 Push Press (95/65)
50 Double-unders
Row 500 Meters
9 Push Press (95/65)
50 Double-unders

Tuesday, January 26, 2016

Tuesday 160126

Strength:
Every Minute On The Minute For 10 Minutes:
7 Strict Weighted Pull-ups*
*Pick weight, but make it challenging
WOD:
21-15-9-9-15-21 rep rounds
Russian KB Swings (55/35)
Kettlebell Push-up

Monday, January 25, 2016

Monday 160125

Strength:
Dead-lift
5 x 5 reps @ 73% of 1RM
WOD:
21-18-15-12-9-6-3 rep rounds for time:
Dead-lift (135/95)
AbMat Sit-ups

Sunday, January 24, 2016

Sunday 160124

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, January 23, 2016

Saturday 160123

4 Person Tag team:
5 Rounds For Time And Max Reps
Run 400 meters (timer)
Max Rep Burpee Box Jump(24"/20")
Max Rep Wall Balls (20/14)
Rest

Friday, January 22, 2016

Friday 160122

Strength:
15 minutes to establish a 1 RM Close Grip Bench Press
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press @ 70% of 1RM
1-2-3-4-5-6-7-8-9-10
Strict Pull-up

Thursday, January 21, 2016

Thursday 160121

Strength:
Front Squat
5 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD:
Complete 2 rounds for max reps at each station:
1 minute Dumbbell Ground to Overhead (pick weight)
1 minute Air Squats
1 minute AbMat Sit-ups
1 minute Burpees
Rest 1 minute
*Score is total reps per round

Wednesday, January 20, 2016

Wednesday 160120

4 Rounds For Time
Row 250 Meters
20 Kettlebell Swings (55/35)
5 Ring Muscle Ups

Tuesday, January 19, 2016

Tuesday 160119

Strength:
15 minutes to establish a 1 RM Snatch
WOD:
21-15-9 Rep Rounds For Time:
Dead-lift (225/155)
Box Jump (24"/20")
Strict Handstand Push-up

Monday, January 18, 2016

Monday 160118

Strength:
15 minutes to establish a 1 RM Clean & Jerk
WOD:
Complete as many rounds and reps in 7 minutes as possible:
2 Power Cleans (155/105)
2 Lateral Over Bar Burpees
4 Power Cleans (155/105)
4 Lateral Over Bar Burpees
6 Power Cleans (155/105)
6 Lateral Over Bar Burpees
8 Power Cleans (155/105)
8 Lateral Over Bar Burpees
10 Power Cleans (155/105)
10 Lateral Over Bar Burpees
Continue to add 2 reps to each exercise on each successive round until time expires.

Sunday, January 17, 2016

Sunday 160117

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skilla.

Saturday, January 16, 2016

Saturday 160116

From CrossFit Linchpin
For time:
25 Box Jumps (24"/20")
50 Pull-ups
75 Abmat Sit-ups
100 Double-unders
1.5 Mile run
100 Double-unders
75 Abmat Sit-ups
50 Pull-ups
25 Box Jumps (24"/20")

Friday, January 15, 2016

Friday 160115

Snatch
5 reps @50%
Clean & Jerk
5 reps @50%
WOD:
Seven minutes:
Row 1,000 meters
Max Rep Thrusters (95/65)

Thursday, January 14, 2016

Thursday 160114

Clean & Jerk
1 rep @60%x1
1 rep @65%
1 rep @70%
3 reps @60%
WOD:
Complete as many reps as possible in 12 minutes
1 minute Max Rep Double-unders
1 minute Schwinn AirDyne, Max Calories
1 minute Max Rep Hang Power Cleans (135/95)

Wednesday, January 13, 2016

Wednesday 160113

Snatch
1 rep@ 60%
1 rep @65%
1 rep @70%
3 reps @60%
WOD:
Three Rounds For Time
Row, 15/12 Calories
15 Kettlebell Swings (55/35)
7 L-Hang Pull-ups

Tuesday, January 12, 2016

Tuesday 160112

Front Squat
3 reps @70%x3
2 reps @75%
1 rep @80%
WOD:
Complete as many rounds in 15 minutes as possible
10 Sumo Dead-lift High Pull (95/65)
20 Wall Balls (20/14)
30 Double-unders

Monday, January 11, 2016

Monday 160111

Snatch
1 rep @70%
1 rep @75%x1
2 reps @80%
Clean & Jerk
1 rep @70%
1 rep @75%
2 reps @80%
Auxiliary work:
3 rounds of
20 Hip Extensions
30 Sit-ups

Sunday, January 10, 2016

Sunday 160110

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, January 9, 2016

Saturday 160109

Strength:
Back Squat
2 x 3 reps @85%
WOD:
5 rounds for time of:
Row 250 meters
25 Thrusters (45/33)
15 Toes To Bar

Friday, January 8, 2016

Friday 160108

Strength:
Clean & Jerk
2 reps @75%
2 reps @80%
3 reps @85%
Clean Pull
2 x 3 reps @90%
WOD:
30-20-10 rep rounds for time:
Single Arm Full DB Snatch (alternating)
Box Jumps (24/20)

Thursday, January 7, 2016

Thursday 160107

Strength:
Snatch Balance
3 reps @80%
WOD:
For Time:
100 Burpee Pull-ups

Wednesday, January 6, 2016

Wednesday 160106

Strength:
Power Snatch
2 x 5 reps @70%
Power Clean & Jerk
2 x 5 reps @70%
WOD:
Complete as many rounds in 12 minutes as possible:
Run 200 Meters
15 Dead-lifts (225/155)

Tuesday, January 5, 2016

Tuesday 160105

Front Squat
2 reps @80%
1 rep @85%
1 rep @90%
WOD:
Three Rounds For Time:
30 Wall Balls (20lb/14lb)
15 Ring Dips
30 Double-unders

Monday, January 4, 2016

Monday 160104

Strength:
Snatch
2 reps @75%
2 reps @80%
3 x 1 rep @85%
Snatch Pull
2 x 3 reps @90%
WOD:
Complete as many rounds in 12 minutes as possible
Row, 20 Calories
20 Push-ups

Sunday, January 3, 2016

Sunday 160103

Olympic Lifting. Make up a missed WOD. Mobility. Work On Skills.

Saturday, January 2, 2016

Saturday 160102

Clean & Jerk
75% x 3+1
80% x 2+1
1 rep @ 85%, 90%, 95%
Clean Pull
3 x 3 reps @95%
Back Squat
5 reps @80%, 85%, 80%

Friday, January 1, 2016