Wednesday, October 17, 2018

Thursday 181018

21-15-9 reps for time of:
Pull-ups
Deadlifts (225/155)

Tuesday, October 16, 2018

Wednesday 181017

Strength:
Every 2 minutes for 20 minutes (10 sets):
1 Squat Clean + 1 Hang Squat Clean + 2 Push Jerks
Increase weight on each by 5-10lbs on each set
WOD:
For Time:
Run 1 1/2 Miles

Monday, October 15, 2018

Tuesday 181016

Strength:
Back Squat
5 x 3 reps @ 85-90% of 1RM
WOD:
3 Rounds For Time:
60 Double-unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24?/20?)

Sunday, October 14, 2018

Monday 181015

4 Rounds for max reps at each station of:
45 seconds-Medicine Ball Cleans (20/14)
Rest 15 seconds
45 seconds-Push-ups
Rest 15 seconds
45 seconds- AbMat Sit-ups
Rest 15 seconds
45 seconds-Pull-ups
Rest 15 seconds
Air Bike, Calories
Rest 1 minute 15 seconds between rounds.

Saturday, October 13, 2018

Sunday 181014

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

Friday, October 12, 2018

Saturday 181013

For Time:
Run 1 Mile
Rest 5 minutes. Then,
For Time:
30 medicine-ball cleans
30 ring dips
30 medicine-ball cleans
30 chest-to-bar pull-ups
30 medicine-ball cleans
30 push-ups
30 medicine-ball cleans
Men use a 20lbs medicine ball. Women use a 14lb medicine ball.
Rest 5 minutes. Then,
For Time:
Row 1,000 Meters

Thursday, October 11, 2018

Friday 181012

Strength:
Front Squats
5 x 3 reps @ 85% of 1RM
WOD:
Three Rounds For Time:
21 Box Jumps (men 24 inch/women 20 inch)
15 Hand Release Push-ups
9 Chest To Bar Pull-ups

Wednesday, October 10, 2018

Thursday 181011

Strength:
Hang Power Clean
5 x 3 reps
Increase weight for each set.
WOD:
12 minute AMRAP/REP
Run 100 Meters
1 Rope Climb
Run 100 Meters
2 Rope Climbs
Run 100 Meters
3 Rope Climbs
Add 1 rope climb for each round until time expires.

Tuesday, October 9, 2018

Wednesday 181010

Strength:
15 minutes to establish a 1 RM Bench Press
WOD:
Complete as many rounds as possible in 12 minutes:
3 Handstand Push-ups
10 Double-unders
6 Handstand Push-ups
20 Double-unders
9 Handstand Push-ups
30 Double-unders
12 Handstand Push-ups
40 Double-unders...
Continue increasing reps by 3 HSPUs and 10 DUs for the remainder of the 12 minutes.

Monday, October 8, 2018

Tuesday 181009

4 Rounds:
Air Bike, 1000 Meters
12 Ring Dips
21 Front Squats (95/65)

Sunday, October 7, 2018

Monday 181008

5 rounds for time:
15 Calorie Row
12 CTB Pullups
9 DB Thrusters (50/35)

Saturday, October 6, 2018

Sunday 181007

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

Friday, October 5, 2018

Saturday 181006

'Jerry'
For Time:
Run 1Mile
Row, 2000 Meters
Run 1 Mile

Thursday, October 4, 2018

Friday 181005

20 minute AMRAP
5 Ring Muscle-ups
10 Squat Cleans (135/95)
20 Box Jumps (24/20)

Wednesday, October 3, 2018

Thursday 181004

Strength:
Back Squat
5 x 5 reps
Increase weight on each set
WOD:
2 Rounds For Time:
21 Strict Handstand Push-ups
14 Back Squats (155/105) from the floor, no rack

Tuesday, October 2, 2018

Wednesday 181003

Pet Rock Redeux
Two Rounds For Time:
Run 400 Meters holding a Medicine Ball
40 Ft Walking Lunge Holding Medicine Ball Overhead
40 Medicine Ball Sit-ups
40 Wall Balls
40 Jumps Over Medicine Ball
Men: 20lb medicine ball. Women 14lb medicine ball.

Monday, October 1, 2018

Tuesday 181002

Strength:
Dead-lift
5 x 5 reps
Increase weight on each set
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Rep Rounds For Time:
Kettlebell Swings (55/35)
Goblet Squats
Strict Ring Dips

Sunday, September 30, 2018

Monday 181001

Strength:
15 minutes to establish a 2RM Hang Squat Snatch
WOD:
8 minute AMRAP
3 Bar Facing Burpees
3 Shoulder to Overhead (@70% of clean & jerk on 9/24)
6 Bar Facing Burpees
6 Shoulder to Overhead
9 Bar Facing Burpees
9 Shoulder to Overhead
12/12, 15/15, etc.

Saturday, September 29, 2018

Sunday 180930

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

Friday, September 28, 2018

Saturday 180929

Teams of 3:
3 Rounds For Time & Reps
Run 400 Meters (rabbit)
Max Rep Hang Power Cleans (95/65)
Max Rep Strict Ring Dips

Thursday, September 27, 2018

Friday 180928

10-9-8-7-6-5-4-3-2-1
Dead-lift (225/155)
1-2-3-4-5-6-7-8-9-10
Lateral Burpees Over Barbell

Wednesday, September 26, 2018

Thursday 180927

For Time:
Air Bike, 1000 Meters
100  Double-unders
50 Medicine Ball sit-ups (20/14)
Air Bike 750 Meters
75 Double-unders
35 Medicine Ball Sit-ups
Air Bike 500 Meters
50 Double-under
20 Medicine Ball Sit-ups

Tuesday, September 25, 2018

Wednesday 180926

2015 Master's Online Qualifier Event 3
2 Rounds For Time:
Row, 1000 Meters
50 Thrusters (65/45)
30 Chest To Bar Pull-ups

Monday, September 24, 2018

Tuesday 180925

4 Rounds for Time:
50 Double-unders
40 Push-ups
30 Kettlebell swings (55/35)

Sunday, September 23, 2018

Monday 180924

Strength:
15 minutes to establish a 1 RM Squat Clean & Jerk
WOD:
9 minute AMRAP
3 Power Cleans
3 Front Squats
3 Push Jerks
Use a barbell loaded with 70% of today's 1RM Squat Clean & Jerk

Saturday, September 22, 2018

Sunday 180923

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

Friday, September 21, 2018

Saturday 180922

In teams of 3
2 Rounds for Time
1,200 Meter Relay Run (400 m each)
120 Double-unders (40 each)
90 Power Cleans (115/75)
60 Box Jumps (20 each)
Except for the runs you may partition the rep scheme any way you want as long as the required reps for each team member are completed.

Thursday, September 20, 2018

Friday 180921

Five rounds for time of:
200 Meter Run
20 Jumping Chest To Bar Pulls
20 Air Squats
Row, 20 Calories

Wednesday, September 19, 2018

Thursday 180920

Every 3 minutes, for 12 minutes (4 sets):
Back Squat
6 reps @ 80% of 1 RM
WOD:
3 Rounds For Time:
Row 500/400 Meters
20 Single-Arm Overhead Dumbbell Squats (50/35 lb DB) 10 reps each arm

Tuesday, September 18, 2018

Wednesday 180819

Gymnastics:
For 20 Minutes Do 3 Rounds Of The Following:
6 Ring Muscle-Ups
Handstand Walk, 60 Feet
Ring L-Sit x 30 seconds
WOD:
Two rounds for time of:
Air Bike, 20/15 Calories
Run 800 Meters
20 Pull-Ups

Monday, September 17, 2018

Tuesday 180918

Strength:
Every 2 Minutes, for 10 Minutes (5 sets) of:
Shoulder Press
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD:
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups

Sunday, September 16, 2018

Monday 180917

Strength:
Every Minute On The Minute For 10 Minutes
5 Strict Chin-ups (supinated grip)-2 count hold at the top
WOD:
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings (55/35)
20 Goblet Squats (55/35)
100 Meter Run

Saturday, September 15, 2018

Sunday 180916

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

Friday, September 14, 2018

Saturday 180915

5 Rounds For Time:
Air Bike, 25/18 Calories
15 Burpee Box Jump-Overs (24″/20″)
Run200 Meters
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)

Thursday, September 13, 2018

Friday 180914

Strength:
15 minutes to establish a 1RM Hang Power Snatch
WOD:
For time:
Row 1000 Meters
30 Bar Facing Burpees
15 Hang Power Snatches @ 60% of 1RM

Wednesday, September 12, 2018

Thursday 180913

Helen
3 Rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups

Tuesday, September 11, 2018

Wednesday 180912

Strength:
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
3 reps @ 85% of 1-RM
WOD:
2 Rounds For Time:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)

Monday, September 10, 2018

Tuesday 180911

Strength:
Every 3 minutes, for 15 minutes (5 sets):
Close Grip Bench Press
Set 1: 5 reps @ 80%
Set 2: 3 reps @ 85%
Set 3: 2 reps @ 90%
Set 4: 3 reps @ 85%
Set 5: 8 reps @ 75%
WOD:
5 rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Lateral Burpees Over the Barbell

Sunday, September 9, 2018

Monday 180910

Strength:
Deadlift
Set 1: 10 reps @ 50% of 1-RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 75%
Set 5: 6 reps @ 80%
Rest 2-3 minutes between sets.
WOD:
15 minute AMRAP
60 Double-Unders
30 Alternating KB Reverse Lunges (55/35 lbs)*
15 Alternating Single-Arm KB Snatches (55/35 lbs)
*Hold KB in goblet position

Saturday, September 8, 2018

Sunday 180909

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

Friday, September 7, 2018

Saturday 180908

Nancy
5 Rounds For Time
Run 400 Meters
15 Overhead Squats (95/65)

Thursday, September 6, 2018

Friday 180907


21-15-9 Rep Rounds For Time
Sumo Dead-lift High Pull (95/65)
Ring Dips

Wednesday, September 5, 2018

Thursday 180906

For Time:
Run 400 Meters
21 Burpee Box Jump Overs (24"/20")
21 Pull-ups
Run 400 Meters
15 Burpee Box Jump Overs
15 Pull-ups
Run 400 Meters
9 Burpee Box Jump Overs
9 Pull-ups

Wednesday 180905

Strength:
15 Minutes to work up to a 3 RM Thruster
WOD:
15 minute AMRAP
10 Ring Dips
20 Air Squats
50 Double-unders

Monday, September 3, 2018

Tuesday 180904

3 Rounds For Time:
20 Kettlebell Swings (55/35)
20 Sit-ups
10 Dead-lifts (225/155)
10 Toes To Bar

Sunday, September 2, 2018

Monday 180903

Labor Day-9a class only

Partner WOD
For Time:
P1: Row, 50 Calories (rabbit)
P2: Max Rep Wall Balls (20/14)
Run 200 Meters Together
P2: Row, 50 Calories
P1: Max Rep Wall Balls
Rest 5 minutes. Then,
P1:Max Rep DB Snatch (70/50), 55+ yrs(50/35)
P2: 20 Burpees (rabbit)
Run 200 Meters
P2:Max Rep DB Snatch (70/50), 55+ yrs(50/35)
P1: 20 Burpees

Friday, August 31, 2018

Saturday 180901

For Time:
Run 800 Meters
50 Walking Lunge Steps
50 Wall Balls (men 20lbs/women 14lbs)
50 Pull-ups
50 Thrusters (men 95lbs/women 65lbs)
Row 1,000 Meters

Thursday, August 30, 2018

Friday 180831

WOD 1:
Complete as many rounds as possible in 20 minutes:
5 Muscle-ups
10 Handstand Push-ups
15 Kettlebell Swings (men 55lbs)/women 35lbs)
WOD 2:
Tabata Plank-Side Plank-Hollow Hold- Side Plank

Wednesday, August 29, 2018

Thursday 180830

For Time:
Row 5,000 meters
Skill:
Practice handstand holds against the wall and away from the wall.

Tuesday, August 28, 2018

Wednesday 180829

Three Rounds For Time:
Bear Crawl, 100 Feet
15 Overhead Squats (men 135lbs/women 95lbs)
15 Chest To Bar Pull-jos
Run 400 Meters

Monday, August 27, 2018

Tuesday 180828

Three Rounds For Time:
45 Air Squats
30 Burpees
15 Power Cleans (135/95)
90 Double-unders

Sunday, August 26, 2018

Monday 180827

Strength:
Every minute on the minute for 6 minutes:
6 Weighted Strict Pull-ups. Choose a weight that is challenging to complete 6 reps in one minute.
WOD:
Three rounds for max reps at each station
1 minute: Push-ups
Rest 1 minute
1 minute: Kettlebell Swings (men 55lbs/women 35lbs)
Rest 1 minute
1 minute: Wall Balls (men 20lbs/women 14lbs)
Rest 1 minute
1 minute: Box Jumps (men 24 inch/women 20 inch)
Rest 1 minute

Friday, August 24, 2018

Saturday 180825

For Time:
100 Pull-ups
Run 400 Meters
100 Push-ups
Run 400 Meters
100 Sit-up
Run 400 Meters
100 Air Squats
Run 400 Meters

Thursday, August 23, 2018

Friday 180824

Six Rounds For Time:
6 Hang Squat Snatch (men 115lbs/women 75lbs)
12 Pull-ups
30 Double-unders

Wednesday, August 22, 2018

Thursday 180823

21-18-15-12 Rep Rounds For Time:
Burpees onto a 45Lb Bumper Plate
Russian KB Swings (men 55lbs/women 35lbs)
Run 200 meters
Rest 1 minute between rounds.

Tuesday, August 21, 2018

Wednesday 180822

Strength:
15 minutes to work up to a 3RM Front Squat
WOD:
For Time:
21-15-9 rep rounds of
Row (calories)
Power Clean (men 135lbs/95lbs)

Monday, August 20, 2018

Tuesday 180821

Complete as many rounds as possible in 25 minutes:
Bike 1000 meters
Row 1000 meters
Run 1000 meters

Sunday, August 19, 2018

Monday 180820

Strength:
10 minutes to work up to a 3RM Shoulder Press
WOD:
Complete as many rounds as possible in 15 minutes:
30 Double-unders
20 Wall-Balls (men 20lbs/women 14lbs)
10 Chest To Bar Pull-ups

Friday, August 17, 2018

Saturday 180818

Three rounds for time of:
100 meter Walking lunge
Handstand Walk, 20 meters
50 Russian Kettlebell Swings (men 55lbs/women 35lbs)

Thursday, August 16, 2018

Friday 180817

Strength:
Work to a heavy of the following complex:
Push Press + Push Jerk + Split Jerk
WOD:
"Isabel"
For Time:
30 Snatches (men 135lbs/women 95lbs)

Wednesday, August 15, 2018

Thursday 180816

For Time:
25-20-15-10-5
Calorie Row
50-40-30-20-10
Double Unders

Tuesday, August 14, 2018

Wednesday 180815

Strength:
Thrusters
5 reps @ 65%, 70%, 75% of 1RM
Max Reps @ 80% of 1RM
For Time:
9 Muscle-ups
9 Squat Cleans (men 165 lbs/women 115 lbs)
7 Muscle-ups
7 Squat Cleans
5 Muscle-ups
5 Squat Cleans

Monday, August 13, 2018

Tuesday 180814

For Time:
Row 1,000 meters
WOD 2:
SQT
Three rounds for time of:
10 Ground To Overhead (men 95lbs/women 65lbs)
200 yard Shuttle sprint, 50 yards there and back twice

Sunday, August 12, 2018

Monday 180813

Strength:
Close Grip Bench press
10 reps @ 65%, 70%, 75%
WOD:
Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35lbs/25lbs
10 Push-ups with feet on 30" box
15 Squats holding a 45/35 pound plate

Friday, August 10, 2018

Saturday 180811

‘Saman’
8 Rounds For Time:
13 Dead-lifts (185/125)
17 Wall Balls (20/14)
Run 400 Meters

CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.
Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.
Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.
All of the children and their coach were successfully rescued.
Khun Saman’s widow, Waleeporn Kunan told the BBC "Saman once said we never knew when we would die. We can't control that, so we need to cherish every day.”
CrossFit Hero WODs are designed to reflect the person and their mission.
The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground.

Thursday, August 9, 2018

Friday 180810

4 Rounds For Time:
50 Double-unders
35 Medicine Ball Sit-ups(20/14)
20 Ring Push-ups

Wednesday, August 8, 2018

Thursday 180809

Three rounds for time of:
Air Bike, 30/20 Calories
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

Tuesday, August 7, 2018

Wednesday 180808

Strength:
Single Leg Romanian Dead-lift
5 x 5 reps each leg
WOD:
Christine”
Three rounds for time:
Row, 500 Meters
12 Dead-lifts (Bodyweight)
21 Box Jumps (24″/20″)


Monday, August 6, 2018

Tuesday 180807

30 minute AMRAP
Air Bike, 15/12 Calories
5 Bar Muscle-ups
10 Push-ups
15 Goblet Squats (55/35)
Rest 1 minute between rounds

Sunday, August 5, 2018

Monday 180806

Strength:
10 minute EMOM of the following complex:
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight each minute by 5-10 pounds if you are able
WOD:
5 rounds For Time:
Run 100 Meters
15 Z-Presses (pick weight)
5 Seated Pike Leg Lift Hold, 15 seconds each

Friday, August 3, 2018

Saturday 180804

3 Person Teams
20 minutes AMRAP
P1: 100 Meter Farmer’s Carry (2-50lbs DBs/2-35lbs DBs)
P2: 3 Rope Climbs, 15ft.
P3: 9 Burpee Box Jump Over (30”/24”)
Rotate through each exercise until time expires

Thursday, August 2, 2018

Friday 180803

‘Barbara’
5 Rounds Each For Time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes between rounds.

Wednesday, August 1, 2018

Thursday 180802

Strength:
Push Press
5 x 3 reps
Increase weight on each set
WOD:
4 rounds For Time On Each Round
Row, 500 Meters
Rest 2 minutes between efforts

Tuesday, July 31, 2018

Wednesday 180801

Strength:
15 minutes to establish a 3 RM Overhead Squat
WOD:
10 minute AMRAP
30 Double-unders
15 Power Snatches (75/55)

Monday, July 30, 2018

Tuesday 180731

Four Rounds For Time:
20 Kettlebell Swings (70/55)
20 Box Jumps (24/20")
20 Wall Balls (20/14)
Run, 400 Meters

Sunday, July 29, 2018

Monday 180730

5 Rounds For Time:
10 DB Bench Press (as heavy as possible)
15 Toes To Bar
Row, 20/15 Calories

Friday, July 27, 2018

Saturday 180728

Partner WOD
Perform 5 alternating sets each of:
Run 200 meters
10 DB Squat Clean Thrusters (50/35)(35/20)
5 Burpee Pullups

* Partner 1 runs 200 meters,
* Partner 2 runs 200 meters
* Partner 1 performs 10 DB Clusters
* Partner 2 performs 10 DB Clusters
* Partner 1 performs 5 Burpee Pullups
* Partner 2 performs 5 Burpee Pullups
** Repeat for 5 total sets each

Thursday, July 26, 2018

Friday 180727

4 RoundsFor Time:
Air Bike, 20/15 Calories
12 Body Weight Dead-lifts
3 Rope Climbs

Wednesday, July 25, 2018

Thursday 180726

Strength:
Hang Power Clean
Perform a set of 2 reps every 90 seconds
Sets 1-4: Warmup sets, 40-70% 1RM
Sets 5-8: Working sets, 80-90%
WOD:
10 minute AMRAP:
7 Hang Power Cleans (135/95)
35 Double-unders

Tuesday, July 24, 2018

Wednesday 180725

20 minute AMRAP:
50' Handstand Walk
15 Toes to Bar
50' Walking Lunge - DBs held in front rack (50/35)

Monday, July 23, 2018

Tuesday 180724

Strength:
Every 30 seconds for 10 minutes:
Snatch @ 70% of 1 RM
WOD:
5 Rounds For Time
Row, 12/10 Calories
15 Wall Balls (20/14)
30 Double-unders

Sunday, July 22, 2018

Monday 180723

Strength:
Front Squat
5 X 5 reps
Increase weight on each set
WOD:
12 minute AMRAP:
Run 100 Meters
5 Burpee Box Jump Overs (24/20)
10 Pull-ups
15 Kettlebell Swings (55/35)

Friday, July 20, 2018

Saturday 180721

Partner WOD
3 Rounds For Time:
Run 400 Meters together
60 Power Cleans (95/65)
60 Box Jumps (24/20)
Partner 1 does as many power cleans while partner 2 does box jumps. Alternate back and forth until 60 reps of each exercise has been completed on each round.

Thursday, July 19, 2018

Friday 180720

Strength:
Every two minutes for 8 minutes (4 sets) of:
Shoulder Press 4 reps Go as heavy as possible
Every two minutes for 8 minutes (4 sets) of:
Push Press 4 reps
WOD:
For time:
Air Bike, 40/30 Calories
40 Burpee Pull-Ups (pull-up bar 6 inches above standing reach)

Wednesday, July 18, 2018

Thursday 180719

Strength:
Dead-lift
5 reps @ 55%,65%
Max reps @75%*
*Touch and go. No regrip.
WOD:
7 minute AMRAP
Row 200 meters
50 Double-unders

Tuesday, July 17, 2018

Wednesday 180718

For Time:
50 Sumo Deadlift High Pulls (75/55)
50 Wall Balls (20/14)
Run 400 Meters
35 Sumo Deadlift High Pulls
35 Wall Balls
Run 400 Meters
20 Sumo Deadlift High Pulls
20 Wall Balls
Run 400 Meters

Monday, July 16, 2018

Tuesday 180717

5 Rounds For Reps On Each Round
Max Rep Dumbbell Bench Press (pick weight, make it challenging)
Max Rep Strict Weighted Pull-ups (use one of your bench press DBs)
Rest 2 minutes between exercises and rounds.

Sunday, July 15, 2018

Monday 180716

Strength:
15 minutes to establish a 1RM Hang Squat Clean Thruster
WOD:
21-15-9 rep Rounds For Time
Hang Squat Clean Thruster @ 55% of 1RM
Lateral Burpees Over The Bar

Saturday, July 14, 2018

Sunday 180715

Closed. Go swimming, stand-up paddle boarding or something aquatic. Its too dang hot out.

Friday, July 13, 2018

Saturday 180714

‘Terry’
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
 Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

Thursday, July 12, 2018

Friday 180713

4 Rounds For Time
10 Burpees (jump to a target at least 6 inches above your max reach)
Run 200 Meters
20 Kettlebell Swings (55/35)
Row, men 200 M/women 150 M

Wednesday, July 11, 2018

Thursday 180712

‘Blame Patrick’
Death by Body Weight Back Squat
Rest 5 minutes
Death by 3/4 Body Weight Push Press
Rest 5 minutes
Death by 1.5x Body Weight Deadlift
For Total Reps

Tuesday, July 10, 2018

Wednesday 180711

3 Rounds For Time:
Bike 1000 Meters
21 Kettlebell Swings (55/35)
15 Pull-ups
9 Box Jump Overs (30/24)

Monday, July 9, 2018

Tuesday 180710

Strength:
Back Squat
5-5-5-5
Increase weight on each set
WOD:
12 Minutes AMRAP
15 AbMat Sit-ups
30 Air Squats
45 Double-unders

Sunday, July 8, 2018

Monday 180709

Strength:
Deadlift
3-3-3-3-3
WOD:
21-15-9 Reps for time of:
Ring Dips
Toes To Bar
Deadlift (185/115)

Friday, July 6, 2018

Saturday 180707

Partner WOD
3 Rounds For Time:
Run 400 Meters together
40 Thrusters (95/65)
40 Pull-ups
Partner 1 does as many Thrusters as possible without breaking while partner 2 does as many Pull-ups as possible without dropping from the bar. Switch when either partner breaks.
Alternate back and forth until 40 reps of each exercise have been completed on each round.

Thursday, July 5, 2018

Friday 180706

Strength:
Shoulder Press
5 x 3 reps
Increase weight on each set
WOD:
3 Rounds For Time:
5 Ring Muscle-ups
10 Shoulder To Overhead (135/95)
15 Box Jumps (24/20)

Wednesday, July 4, 2018

Thursday 180705

For Time:
Row 5,000 Meters
The first 2,000 meters of the should be as fast as possible.
Your 2,000 Meter score:
6-7 minutes = 10 points
7-8 minutes = 8 points
8-9 minutes = 6 points
9-10 minutes = 4 points
10+ minutes = 2 points

Tuesday, July 3, 2018

Wednesday 180704

9a class only today

“1776”
3 person team WOD
KB swings (55/35)
Box Jumps (30/24)
Air squats
Push-ups
Burpees
Pull-ups
*goal is to complete 1776 reps total of the above movements.
Cycle through the movements in order, One athlete works at a time,  each athlete completes a minimum of 10 reps of EACH exercise before moving to next movement.
WOD has a strict 40min time cap.  See if your team can complete it!!!

Monday, July 2, 2018

Tuesday 180703

Strength:
Close Grip Bench Press
5 reps @ 55%, 65%, 75%
Max reps @ 85%
WOD:
For Time:
10-8-6-4-2
DB Squat Cleans (pick weight)
Ring Dips

Sunday, July 1, 2018

Monday 180702

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.

Saturday, June 30, 2018

Friday, June 29, 2018

Saturday 180630

Partner WOD
Row 1000 meters (switch every 250 m)
20 Burpees (alternating)
40 Wall Balls (switch every 5 reps)(20/14)
60 Kettlebell Swings (switch every 15 reps)(70/55)
40 Wall Balls (switch every 5 reps)(20/14)
20 Burpees (alternating)
Row 1000 meters (switch every 250 m)

Thursday, June 28, 2018

Friday 180629

Strength:
Front Squat
3 X 7 reps
Increase weight on each set
Rest as needed between sets
WOD:
4 Rounds For Time:
Row, 20 Calories
10 Handstand Push-ups
30 Double-unders

Wednesday, June 27, 2018

Thursday 180628

Strength:
10 sets of the following complex:
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
Increase weight on each set
WOD:
5 Rounds For Time:
Run 100 Meters
10 Burpee Box Jump Overs (24/20)

Tuesday, June 26, 2018

Wednesday 180627

20 minute AMRAP
5 Chest To Bar Pull-ups
10 Wall Ball Shots (20/14)
15 Kettlebell Swings (55/35)

Monday, June 25, 2018

Tuesday 180626

Strength:
Dead-lift
5 X 5 reps @ 75%
Rest 2 minutes between sets
WOD:
12 minute AMRAP
20 Double -unders
8 Knees To Elbows
6 Alternating Arm DB Squat Snatch (50/35) (35/20)

Sunday, June 24, 2018

Monday 180625

Strength:
5 sets of the following complex:
5 Power Cleans + 5 Front Squats + 5 Push Jerks
Increase weight on each set
Rest as needed between sets
WOD:
4 rounds for time on each round
Row 500 meters
Rest 2 minutes between rounds

Saturday, June 23, 2018

Sunday 180624

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

Friday, June 22, 2018

Saturday 180623

Teams of 3
20 minute AMRAP/Reps
Farmers Walk, 150 Feet (2-70lb KBs/2-55lb KBs) (timer)
Max Rep Thrusters (95/65)
Air Bike, Max Calories

Thursday, June 21, 2018

Friday 180622

Strength:
Close Grip Bench Press
5 X 5 reps
Increase weight on each set
WOD:
3 Rounds For Time:
Row 250 Meters
25 Ring Push-ups

Wednesday, June 20, 2018

Thursday 180621

Strength:
Front Squat
5 x 3 reps
Increase weight on each set
WOD:
5 Rounds For Time:
5 Power Clean (135/95)
7 Box Jumps (24/20)
9 Chest To Bar Pull-ups

Tuesday, June 19, 2018

Wednesday 180620

20 Minute AMRAP
20 Kettlebell Swings (55/35)
15 Burpees
10 Toes To Bar

Monday, June 18, 2018

Tuesday 180619

Strength:
Back Squat
4 X 5 reps
WOD:
9 minute AMRAP
5 Dumbbell Box Step Overs (50lb DBs/35lb DBs) (24"/20")
10 Strict Pull-ups
20 Wall Balls (20/14)

Sunday, June 17, 2018

Monday 180618

Strength:
Push Press
6 X 3 reps
Increase weight on each set
WOD:
3 Rounds For Time:
Run 200 Meters
50 Double-unders
12 Clean & Jerks (115/85) (95/65)

Saturday, June 16, 2018

Sunday 180617

Father's Day
WE ARE CLOSED
 Go Spend some time with your dad.

Friday, June 15, 2018

Saturday 180616

3 Person Team WOD
20 minute AMRAP
Station 1: 1 round of Cindy
                     5 Pull-ups
                     10 Push-ups
                     15 Squats
Station 2: Max rep Hang Power Cleans (115/75)
Station 3: Rest.

The timer is the person doing Cindy.

Thursday, June 14, 2018

Friday 180615

'Jack"
20 minute AMRAP
10 Push Presses (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24/20)

Wednesday, June 13, 2018

Thursday 180614

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

Tuesday, June 12, 2018

Wednesday 180613

Strength:
15 minutes to work up to a heavy single "Bear Complex"
Bear Complex consists of the following without dropping the bar:
Power Clean-Front Squat-Push Press-Back Squat-Behind The Neck Push Press
WOD:
Five Rounds For Time:
10 Chest To Bar Pull-ups
20 Push-ups
30 Double-unders

Monday, June 11, 2018

Tuesday 180612

Dead-Lift
5-5-5-5-5-5
Increase weight on each set
Rest as needed between each set

Sunday, June 10, 2018

Monday 180611

Strength:
15 minutes to establish a 1 RM Squat Snatch
WOD:
For Time:
15-12-9-6-3
Squat Snatches @ 50% of 1 RM
Pull-ups
Run 200 Meters

Saturday, June 9, 2018

Sunday 180910

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

Friday, June 8, 2018

Saturday 180609

Teams of 4
5 rounds for time and reps:
Row, 12/10 Calories (timer)
Max rep Wall Balls (20/14)
Max Rep Ring Push-ups
Rest

Thursday, June 7, 2018

Friday 180608

Three Rounds For Time:
50 Double-unders
30 Knees To Elbows
Single Arm Kettlebell Overhead Walking Lunge (55/35), 20 steps (switch arms after 10 steps)

Wednesday, June 6, 2018

Thursday 180607

For Time:
Run 400 Meters
21 Overhead Squats 95/65)
21 Pull-ups
Run 400 Meters
15 Overhead Squats 95/65)
15 Pull-ups
Run 400 Meters
9 Overhead Squats 95/65)
9 Pull-ups

Tuesday, June 5, 2018

Wednesday 180606

'Marguerita'
50 reps for time:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Monday, June 4, 2018

Tuesday 180605

For time:
100-80-60-40-20
Double Unders
5-4-3-2-1
Rope Climbs
15-12-9-6-3
Burpee Box Jump Overs (24/20)

Sunday, June 3, 2018

Monday 180604

5 Rounds For Time:
Run 400 Meters
30 AbMat Sit-ups
15 Dead-lifts (225/155)

Saturday, June 2, 2018

Sunday 180603

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

Friday, June 1, 2018

Saturday 180602

Partner WOD
Teams of 2
25 minute AMRAP
Partner 1: Row for max calories
Partner 2:
5 Toes To Bar
10 Push-ups
15 Overhead Squats (75/55)
Partner 2 is the "timer"
Score is total calories rowed

Thursday, May 31, 2018

Friday 180601

For Time:
21-18-15-12-9
Wall Ball Shots
50 Foot Handstand Walk

Wednesday, May 30, 2018

Thursday 180531

8 Rounds (16 intervals) of:
Tabata Hang Power Snatch (75/55)
Tabata Pull-ups
Rest 8 minutes
8 Rounds (16 intervals) of:
Tabata Toes To Bar
Tabata Double-unders

Tuesday, May 29, 2018

Wednesday 180530

7 Rounds For Time:
7 Squat Cleans (155/105)
14 Handstand Push-ups

Monday, May 28, 2018

Tuesday 180529

30 minute AMRAP
Row 750 Meters
100 Meter Farmer's Carry (2-55lb KBs/2-35lb KBs)

Sunday, May 27, 2018

Monday 180528

MEMORIAL DAY 9A ONLY

'Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
If you have a 20 pound vest wear it.

Saturday, May 26, 2018

Sunday 180527

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

Friday, May 25, 2018

Saturday 180526

Teams of 2
10 Rounds For Time:
Alternate teammates upon completion of each round
15 Sit-Ups
12 calorie Row
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Burpees

Thursday, May 24, 2018

Friday 180525

Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
9 minute AMRAP
5 Push Jerk (135/95)
10 Box Jumps (24/20)
30 Double-unders

Wednesday, May 23, 2018

Thursday 180524

Strength:
15 minutes to establish a 1 RM Shoulder Press
WOD:
21-15-9 rep rounds for time
Ring Dips
Sumo Dead-lift High Pull (95/65)

Tuesday, May 22, 2018

Wednesday 180523

'Rankel'
20 minute AMRAP
6 Dead-lifts (225/155)
7 Burpee Pull-ups
10 Kettlebell Swings (70/55)
Run 200 Meters

Monday, May 21, 2018

Tuesday 180522

Strength:
15 minutes to establish a 1 RM Dead-lift
WOD:
3 Rounds For Time
30 Kettlebell Swings (55/35)
20 Alternating Jumping Split Squats

Sunday, May 20, 2018

Monday 180521

15 minutes to establish a 1 RM Power Clean
WOD:
12 minute AMRAP
15 Burpees
12 DB Thrusters (50/35) (35/20)
9 Strict Pull-ups

Saturday, May 19, 2018

Sunday 180520

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

Friday, May 18, 2018

Saturday 180519

Back Squat
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
10 minute AMRAP With a Partner:
Partner 1:
10 Dead-lifts (225/155 lb)
10 Box Jumps (30/24 in)
Partner 2:
Kettlebell Hold in Bottom of Squat (53/35 lb)

Alternate each round

Thursday, May 17, 2018

Friday 180518

Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 65%
Rest 1 minute between sets
WOD:
10 minute EMOM:
6 Hang Power Snatches (135/95)
6 Push-ups

Wednesday, May 16, 2018

Thursday 180517

Shoulder Press
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
Run 1 Mile for time

Tuesday, May 15, 2018

Wednesday 180516

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
3 Rounds For Time:
Air Bike, 12/8 Calories
8 Burpee Box Jump Overs (24/20)
12 Chest To Bar Pull-ups
8 Strict Handstand Push-ups

Monday, May 14, 2018

Tuesday 180515

Strength:
Shoulder Press
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
3 Rounds For Time:
Run 400 Meters
25 Medicine Ball Cleans(20/14)

Sunday, May 13, 2018

Monday 180514

Strength:
Power Clean
5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
'Annie'
50-40-30-20-10 rep rounds for time:
Double-unders
Sit-ups

Saturday, May 12, 2018

Sunday 180513

We are closed today for Mother's Day.

Friday, May 11, 2018

Saturday 180512

Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
"Fireball”
Teams of 3:
30 minute AMRAP:
Row 100/75 Calories
75 Wallballs (20/14)
50 Power Cleans (115/85)
Add (20/10) to barbell each round.

Athletes will split up the work in this workout as they see fit. The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women. The opening barbell should be something that athletes are capable of completing 20+ repetitions if they needed to.

Thursday, May 10, 2018

Friday 180511

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
12 minute AMRAP
Air Bike, 21 Calories
15 Toes To Bar
9 Box Jumps (30/24)

Wednesday, May 9, 2018

Thursday 180510

Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
2 Rounds For Time:
100 Double-unders
50 Air Squats
40 Situps
30 Push-ups
20 Pull-ups

Tuesday, May 8, 2018

Wednesday 180509

Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
For Time:
Air Bike 750 Meters
Then,
5 Rounds:
5 Dead-lifts (255/185)
5 Lateral Burpees Over The Bar
Then,
Air Bike 750 Meters

Monday, May 7, 2018

Tuesday 180508

Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
For Time:
10 Strict Pull-ups
Single Arm Overhead Walking Lunge, 30 Steps (switch arms after 15 steps)
10 Strict Pull-ups
20 Alternating Kettlebell Snatches (55/35)
10 Strict Pull-ups
10 Turkish Get-ups (5 right/5 left) (55/35)
10 Strict Pull-ups

Sunday, May 6, 2018

Monday 180507

Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
Three 3-minute AMRAPs
3 minute AMRAP
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Knees-to-Elbows
1 minute Rest, then repeat (3 times total)

Saturday, May 5, 2018

Sunday 180506

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

Friday, May 4, 2018

Saturday 180505

Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
AGOQ Workout 3
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Thursday, May 3, 2018

Friday 180504

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
AGOQ Workout 4
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches
Men: 165 lb.
Women: 115 lb.

Scaling
This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.

Intermediate Option
Complete as many rounds as possible in 5 minutes of:
6 handstand push-ups
4 burpees
2 snatches
Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 5 minutes of:
6 push-ups
4 burpees
2 snatches
Men: 95 lb.
Women: 65 lb.

Wednesday, May 2, 2018

Thursday 180503

Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
8 Rounds (32 intervals)
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Rocks
Tabat Side Plank

Tuesday, May 1, 2018

Wednesday 180502

Wednesday:
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
AGOQ Workout 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans
Men: 245 lb.
Women: 170 lb.
Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.
Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans
Men: 155 lb.
Women: 105 lb.
Beginner Option
4 rounds for time of:
15 ring rows
5 cleans
Men: 95 lb.
Women: 65 lb.

Monday, April 30, 2018

Tuesday 180501

Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
21-15-9 rep rounds for time:
Overhead Squat (95/65)
Ring dips

Sunday, April 29, 2018

Monday 180430

Monday:
Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
9 minute AMRAP/AMREP
50 Wall Balls
40 Toe To Rings
30 KettleBell Swings (55/35)
20 Burpees
10 Bar Muscle-ups

Saturday, April 28, 2018

Sunday 180429

You Decide:
1. Rest Day
2. Olympic Lifting
3. Make up a missed WOD
4. Mobility
5. Work on gymnastics skills

Friday, April 27, 2018

Saturday 180428

Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
3 Rounds For Max Reps At Each Station:
1 minute: Kettlebell Swings (70/55)
1 minute: Double-unders
1 minute: Pull-ups
1 minute: Sit-ups
1 minute: Box Jumps (24/20)
Rest 1 minute after each round

Thursday, April 26, 2018

Friday 180427

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
For Time:
Row 2,000 Meters

Wednesday, April 25, 2018

Thursday 180426

Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
'Fran'
21-15-9 rep rounds for time:
Thrusters (95/65)
Pull-ups

Tuesday, April 24, 2018

Wednesday 180425

3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
12 minute AMRAP
Run 100 Meters
6 Burpee Box Jumps
12 Alternating Kettlebell Snatches (55/35)

Monday, April 23, 2018

Tuesday 180424

Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
3 Rounds For Time:
20 Push-ups
30 Sit-ups
Row, 40 Calories

Sunday, April 22, 2018

Monday 180423

Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
21-15-9 rep rounds for time:
Front Squat (95/65)
Toes To Bar

Saturday, April 21, 2018

Sunday 180422

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

Friday, April 20, 2018

Saturday 180421

Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
2 Rounds For Time:
25 Strict Pull-ups
50 Hand Release Push-ups
Run 800 Meters

Thursday, April 19, 2018

Friday 180420

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
5 Rounds For Time:
20 Double-unders
10 Double Kettlebell Thrusters (pick weight)
10 Knees To Elbows

Wednesday, April 18, 2018

Thursday 180419

Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
3 x 400 Meter Runs
Rest 60 seconds between each run

Tuesday, April 17, 2018

Wednesday 180418

Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
Every minute on the minute for 10 minutes alternate between:
Row, 12 Calories
12 Push-ups

Monday, April 16, 2018

Tuesday 180417

Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
9 minute AMRAP
6 Wall Balls (20/14)
6 Burpees

Sunday, April 15, 2018

Monday 180416

This week we kick off a 6 week 'Keep It Simple Stupid' strength program.

If a lift has been successfully performed 3x5 at 85%, then add 5-10 pounds to the power clean, squat, and deadlift and 2-5 pounds for the shoulder press.

If any lift has been missed at 85% of 1 RM, reduce the load 10%.
Example: 1 RM Shoulder Press is 100 lbs . 65%=65lbs, 75%=75lbs, 85%=85lbs. If 3x5 at 85% is successfully completed, then loads would be based off 100lbs + 2-5lbs. So 65%=68.25(70) lbs, 75%=73.5 (75)lbs, 85%=89.25 (90)lbs.
If the 3x5 at 85% had a missed lift, then reduce the 100lbs by 10% (90 lbs) and start over.

Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
7 minute AMRAP
12 Kettlebell Swings (55/35)
6 Chest To Bar Pull-ups

Saturday, April 14, 2018

Sunday 180415

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

Friday, April 13, 2018

Saturday 180414

16th Annual Run/Walk For The Thin Blue Line
Or
Run 5K on your own

16th Annual Walk/Run For The Thin Blue Line

Race Info

Location: Boomer Lake Shelter #2 Stillwater, OK 74075
Time: Saturday, April 14th 2018 9:00am
Course: 5K Certified Road Race Sanctioned by USATF

Thursday, April 12, 2018

Friday 180413

Dallas 5
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
5 minutes of:
Burpees
Then, 5 minutes of:
7 Dead-lifts (155/105)
7 Box Jumps (24/20)
Then, 5 minutes of:
Turkish Get-ups (40 lb DB/25 lb DB)
Then, 5 minutes of:
7 Snatches (75/55)
7 Push-ups
Then, 5 minutes of:
Rowing (calories)

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

Wednesday, April 11, 2018

Thursday 180412

Randy
For Time
75 Power Snatches (75/55)

In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty.

He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.

Tuesday, April 10, 2018

Wednesday 180411

'Moore'
20 minute AMRAP
1 Rope Climb
Run 400 Meters
Max Rep Handstand Push-ups

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011, from gunshot wounds suffered on Jan. 23, 2011, when he stopped a stolen vehicle and the driver opened fire.

He is survived by his mother, Jo Ann; father, Spencer; and sister, Carol Bongfeldt.

Monday, April 9, 2018

Tuesday 180410

'Danny'
20 minute AMRAP
30 Box Jumps (24/20!
20 Push Press (115/85)
30 Pull-ups

Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.

Daniel is survived by his wife, Jenni; and daughter, Jojiye.

Sunday, April 8, 2018

Monday 180409

'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.



Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death.

Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family members and friends. He is preceded in death by his mother, Alice.

Saturday, April 7, 2018

Sunday 180408

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

Friday, April 6, 2018

Saturday 180407

3 person teams
3 Rounds for time:
20 DB Cleans (50/35)
10 Burpee Box Jumps (24/20)
15 Rep Toes To Bar
Everyone starts on DB cleans . You must wait for the person before you to finish the station they are on before you can proceed.

Thursday, April 5, 2018

Friday 180406

Strength:
15 minutes to establish a 1RM Front Squat
WOD:
3 Rounds For Time
Row 20/17 Calories
30 Wall Balls (20/14)
20 Alternating Kettlebell Snatches (55/35)

Wednesday, April 4, 2018

Thursday 180405

Strength:
15 minutes to establish a 1RM Power Clean
WOD:
10-9-8-7-6-5-4-3-2-1
Curtis P’s (95/65)
1-2-3-4-5-6-7-8-9-10
Ring Dips

Tuesday, April 3, 2018

Wednesday 180404

Row 1,000 Meters
Then,
3 Rounds of
50 Double-unders
20 Chest To Bar Pull-ups
10 Power Snatches (135/95)
Then,
Row 1,000 Meters

Monday, April 2, 2018

Tuesday 180403

Strength:
10 minutes to establish a 1RM Push Press
WOD:
For Time:
20-18-16-14-12-10-8-6-4-2
Wall Balls (20/14)
2-4-6-8-10-12-14-16-18-20
Burpees

Sunday, April 1, 2018

Monday 180402

Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
7 minute AMRAP
Row 15 Calories
15 Push-ups

Saturday, March 31, 2018

Sunday 180401

Easter Sunday We Are Closed

Friday, March 30, 2018

Saturday 180331

Teams of 4
25 minute AMRAP
Row, 30/25 Calories
Max Rep Kettlebell Swings (55/35)
Max Rep Medicine Ball Clean-Wall Balls (20/14)
Rest

Thursday, March 29, 2018

Friday 180330

Isabel
For Time:
30 Snatches (135/95)
Rest 7 minutes
Grace
For Time:
30 Clean & Jerks (135/95)

Wednesday, March 28, 2018

Thursday 180329

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

Tuesday, March 27, 2018

Wednesday 180328

5 Rounds For Time:
Run 400 Meters
9 Toes To Bar
6 Chest To Bar Pull-ups
3 Bar Muscle-ups

Monday, March 26, 2018

Tuesday 180327

20 Minutes (4 Rounds)
45 seconds: Max Rep Kettlebell Thrusters(2-35lbKBs/2-25lb KBs)
15 seconds Rest
45 seconds Max Rep Strict Pull-ups
15 seconds Rest
45 seconds Max Rep AbMat Sit-ups
15 seconds Rest
45 seconds Max Rep Double-unders
Rest 1 minute 15 seconds

Sunday, March 25, 2018

Monday 180326

For time:
40 Strict Handstand Push-Ups
20 Overhead Squats (135/95)
*6 minute time cap
At the 7 minute mark. . .
Three rounds for time of:
20 Alternating Pistols
10 Hang Power Cleans (135/95)

Saturday, March 24, 2018

Sunday 180325

CrossFit Games Open WOD 18.5

Friday, March 23, 2018

Saturday 180324

20 minute AMRAP
12 Dead-lifts (225/155)
9 Bench Press (155/105)
6 Power Cleans (135/95)
Use 2 barbells. One for dead-lift and power cleans and one for bench press.

CrossFit Games Open WOD 18.5 will start after the 8:30a class

Thursday, March 22, 2018

Friday 180323

NO 6A CLASS TODAY

CrossFit Games Open WOD 18.5

Wednesday, March 21, 2018

Thursday 180322

NO 6A CLASS TODAY

3 Rounds For Time:
Run 400 Meters
15 Thrusters (105/75)
15 Bar Facing Burpees

Tuesday, March 20, 2018

Wednesday 180321

NO 6A CLASS TODAY

'Nate'
20 minute AMRAP
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)

Monday, March 19, 2018

Tuesday 180320

NO 6A CLASS TODAY

'Nicole'
20 minute AMRAP
Run 400 Meters
Max Rep Pull-ups
Note number of pull-ups completed on each round

Sunday, March 18, 2018

Monday 180319

NO 6A CLASS TODAY

Shoulder Press
1-1-1-1-1
Push Press
1-1-1-1-1
Push Jerk
1-1-1-1-1

Saturday, March 17, 2018

Sunday 180318

NO 6A CLASSES THIS WEEK 3/19-3/23

CrossFit Games Open WOD 18.4

Friday, March 16, 2018

Saturday 180317

For Time:
400 Meter Walking Lunge
Every 50 meters stop and do 5 burpees

CrossFit Games Open WOD 18.4 will start right after the 8:30a class.

Thursday, March 15, 2018

Friday 180316

CrossFit Games Open WOD 18.4   
Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set
Time cap: 9 minutes

Wednesday, March 14, 2018

Thursday 180315

For Time:
5-4-3-2-1
Rope Climbs
50-40-30-20-10
Sit-ups

Tuesday, March 13, 2018

Wednesday 180314

5 Rounds For Time:
10 Front Squats (165/115)
10 Box Jumps (30/24)
Row, 20 Calories
Rest 2 minutes between rounds.

Monday, March 12, 2018

Tuesday 180313

Every 3 minutes for 30 minutes:
Air Bike, 15 Calories
5 Power Cleans (155/105)
If you fall behind on any 3 minute round, rest on the next 3 minute round before resuming.

Sunday, March 11, 2018

Monday 190312


21-15-9 rep rounds for time:
Dead-lift (225/155)
Ground To Overhead (135/95)
Use a single barbell.

Saturday, March 10, 2018

Sunday 180311

CrossFit Games Open WOD 18.3

Friday, March 9, 2018

Saturday 180310

Helen
3 Rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups

CrossFit Games Open WOD 18.3 will commence after the 8:30a class

Thursday, March 8, 2018

Friday 180309

CrossFit Games Open WOD 18.3

Wednesday, March 7, 2018

Thursday 180308

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Tuesday, March 6, 2018

Wednesday 180307

"Barraza"
18 minute AMRAP:
Run 200 meters
9 Dead-lifts (275/185)
6 Burpee bar muscle-ups

Monday, March 5, 2018

Tuesday 180306

12 minute AMRAP:
4 Shoulder Press
8 Sumo Dead-lift High-pulls
12 Front Squats
Men 75lbs barbell. Women 55lbs barbell

Saturday, March 3, 2018

Monday 180305

5 Rounds For Time:
3 Power Cleans (185/125)
10 Burpee Pull-ups

Sunday 180304

CrossFit Games Open WOD 18.2

Friday, March 2, 2018

Saturday 180303

Thruster 2-2-2-2-2-2-2

CrossFit Games Open WOD 18.2 will commence after the 8:30a class.

Thursday, March 1, 2018

Friday 180302

CrossFit Open WOD 18.2

Wednesday, February 28, 2018

Thursday 180301

'Nasty Girls'
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Tuesday, February 27, 2018

Wednesday 180228

3 Rounds For time:
Run 400 Meters
50 Push-ups
Row 500 Meters
25 Pull-ups

Monday, February 26, 2018

Tuesday 180227

Five rounds for time of:
Run 400 meters
21 Dead-lifts (185/125)

Sunday, February 25, 2018

Monday 180226

Snatch 1-1-1-1-1-1-1 reps

Saturday, February 24, 2018

Sunday 180225

CrossFit Games Open 18.1

Friday, February 23, 2018

Saturday 130224

We will be doing the CrossFit Games Open WOD 18.1 immediately after the 8:30 class until about noon or so.

For Time:
Run 200 Meters
Rest 30 Seconds
Run 400 Meters
Rest 60 seconds
Run 800 Meters
Rest 90 seconds
Run 400 Meters
Rest 60 seconds
Run 200 Meters

Thursday, February 22, 2018

Friday 180223

CrossFit Open WOD 18.1

Wednesday, February 21, 2018

Thursday 180222

Row 200 Meters
21 Push Jerk (135/95)
Row 200 Meters
15 Push Jerks
Row 200 Meters
9 Push Jerks

Tuesday, February 20, 2018

Wednesday 180221

For Time:
63 Double Unders
21 Squat Cleans (135/95)
21 Ring Dips
42 Double-unders
15 Squat Cleans
30 Push-ups
21 Double-unders
9 Squat Cleans
18 Handstand Push-ups

Monday, February 19, 2018

Tuesday 180220

5 Rounds For Time:
15 Toes To Bar
10 Burpee Box Jump Overs (24/20)

Sunday, February 18, 2018

Monday 180219

20 minute AMRAP:
Run 400 Meters
10  Alternating Arm Kettlebell Snatch (55/35)
10 Pull-ups

Saturday, February 17, 2018

Sunday 180218

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

Friday, February 16, 2018

Saturday 180217

2 person teams
20 minute AMRAP
Partner 1: One Round Of Cindy:
                   5 Pull-ups
                  10 Push-ups
                  15 Air Squats
Partner 2: Max Rep Power Clean & Jerks (135/95)
Score is the total number of rounds of Cindy completed plus the number of power clean & jerks.

Thursday, February 15, 2018

Friday 180216

Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats

Wednesday, February 14, 2018

Thursday 180215

For Time:
30 Overhead Walking Lunges
30 Knees-To-Elbows
30 Sit-ups
Row, 30 Calories
30 Sit-ups
30 Knees-To-Elbows
30 Overhead Walking  Lunges
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Tuesday, February 13, 2018

Wednesday 180214

7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Monday, February 12, 2018

Tuesday 180213

21-15-9 reps for time of:
Snatches
Box jumps
Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box

Sunday, February 11, 2018

Monday 180212

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters

Saturday, February 10, 2018

Sunday 180211

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

Friday, February 9, 2018

Saturday 180210

Teams of 3
For Time:
Cash In: 150 Calorie Row
12 Rounds:
3 Power Snatches (135/95)
6 Strict Handstand Push-ups
9 Box Jumps (24/20)
Cash Out: Run 800 Meters (together)

Thursday, February 8, 2018

Friday 180209

WOD 1:
Aerobic Power
Air Bike
5 rounds:
2 minutes for Max Calories
Rest 2 minutes (pedal slowly)
Try to achieve the same number of calories on each round.
WOD 2:
3 Rounds For Time:
21 Kettlebell Swings (55/35)
7 Bar Muscle-ups

Wednesday, February 7, 2018

Thursday 180208

Bench Press
5 X 3 reps
Increase weight on each set
WOD:
12 minute AMRAP
10 Toes To Bar
10 Push-ups
100 Meter Run

Tuesday, February 6, 2018

Wednesday 180207

5 Rounds For Time:
7 Thrusters (135/95)
7 Chest To Bar Pull-ups
Row, 15 Calories

Monday, February 5, 2018

Tuesday 180206

WOD 1:
40-30-20-10
Wall Balls (20/14)
Sit-ups
WOD 2:
7 minute AMRAP
3 Dead-lifts (275/185)
5 Lateral Burpees Over Barbell

Sunday, February 4, 2018

Monday 180205

Strength:
5 minute AMREP
Strict Pull-ups
WOD:
20 Minute AMRAP
45 Double-unders
30 Push-ups
15 Power Cleans(115/75)

Saturday, February 3, 2018

Sunday 180204

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

Friday, February 2, 2018

Saturday 180203

3 Rounds For Time:
7 Squat Snatch (135/95)
11 Bar Muscle-ups
50 Double-unders

Thursday, February 1, 2018

Friday 180202

3 Rounds For Time:
Run 800 meters
15 Deadlifts (275/185)
15 Strict Handstand Pushups

Wednesday, January 31, 2018

Thursday 180201

20 minute AMRAP
20 Medicine Ball Cleans (20/14)
60 Double-unders

Tuesday, January 30, 2018

Wednesday 180131

For Time:
Run 800 Meters
30 Hang Power Cleans (95/65)
30 Ring Dips
Run 400 Meters
20 Hang Power Cleans
20 Ring Dips
Run 200 Meters
10 Hang Power Cleans
10 Ring Dips

Monday, January 29, 2018

Tuesday 180130

3 Rounds For Time:
Row, 21 Calories
15 Kettlebell Swings (70/55)
3 Rope Climbs, 15-ft. rope

Sunday, January 28, 2018

Monday 180129

Strength:
15 minutes to establish a 1RM Overhead Squat
WOD:
12 min AMRAP:
30 Double Unders
3-6-9-12-15-18. . . .
Power Snatch (95/65)

Saturday, January 27, 2018

Sunday 180128

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

Friday, January 26, 2018

Saturday 180127

Team WOD
3 person teams
360 Double-unders
90 Ring Dips
60 Power Cleans (165/115)
Each teammate cycles through:
Sets of 60 DU's for 360 reps (120 reps/athlete)
Sets of 15 ring dips for 90 reps (30 reps/athlete)
Sets of 10 power cleans for 60 reps (20 reps/athlete)

Thursday, January 25, 2018

Friday 180126

4 Rounds For Time:
25 Calorie Row
25 Front Squats (95/65)
25 Push Press (95/65)

Wednesday, January 24, 2018

Thursday 180125

WOD 1:
CrossFit Open WOD 18.0
21-15-9 rep rounds for time:
Single Arm DB Snatch (50/35)
Lateral Jump Burpees Over Dumbbell
WOD 2:
21-15-9 rep rounds for time:
Air Bike, Calories
Pull-ups

Tuesday, January 23, 2018

Wednesday 180124

Strength:
Close Grip Bench Press
5 reps @ 75%
5 reps @ 80%
5+ reps @ 85%
Back Squat
5 reps @ 75%
5 reps @ 80%
5+ reps @ 85%
WOD:
12 min AMRAP
250m Row
25 Air Squats

Monday, January 22, 2018

Tuesday 180123

5 Rounds For Time:
50 Double-unders
10 Strict Handstand Push-ups
1 Rope Climb

Sunday, January 21, 2018

Monday 180122

Strength:
15 minutes to establish a 1RM Back Squat
WOD:
3 Rounds For Time:
Run 200 Meters
15 Kettlebell Swings (70/55)
7 Burpee Chest To Bar Pull-ups

Saturday, January 20, 2018

Sunday 180121

Ol.ympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills

Friday, January 19, 2018

Saturday 180120

For Time:
Partner Kettlebell DT
Each partner completes 5 rounds.
12 KB Deadlifts
9 Hang Cleans
6 Shoulder To Overheads
Men use a pair of 55lb KBs. Women use a pair of 35lb KBs
Partner 1 does one round of  Kettlebell 'DT'
Partner 2 Rows for Max Calories
Partners trade stations when partner 1 completes one round of Kettlebell 'DT'.

Thursday, January 18, 2018

Friday 180119

Run 400 Meters
50 ft Walking Lunge With Bumper Plate Overhead (45/25)
21 Burpees Onto Bumper Plate
Run 400 Meters
50 ft Walking Lunge With Bumper Plate Overhead (45/25)
15 Burpees Onto Bumper Plate
Run 400 Meters
50 ft Walking Lunge With Bumper Plate Overhead (45/25)
9 Burpees Onto Bumper Plate

Wednesday, January 17, 2018

Thursday 180118

Crossfit Games Open WOD 14.4
14 minute AMRAP
Row, 60 Calories
50 Toes To Bar
40 Wall Balls (20/14), Teens & Masters 55+ (20lbs/9ft/10lbs/9ft)
30 Cleans (power, squat, muscle or split)(135/95) Teens & Masters 55+(115/65)
20 Ring Muscle-ups

Tuesday, January 16, 2018

Wednesday 180117

Perform one set every 2 minutes for 20 minutes
2 Power Snatch + 1 Overhead Squat
Sets 1-2 @ 60%
Sets 3-4 @ 65%
Sets 5-6 @ 70%
Sets 7-8 @ 75%
Sets 9-10 @ 80%

Shoulder Press
4 x 10 reps @ 70%

Monday, January 15, 2018

Tuesday 180116

For Time:
42-30-18
Air Bike, Calories
Box Jumps (24/20)
AbMat Sit-ups

Sunday, January 14, 2018

Monday 180115

Strength:
Clusters, touch & go.
5 x 3 reps
Do not drop the barbell
Increase weight on each set
A 'Cluster' is a squat clean-thruster
WOD:
'Jackie'
For Time:
Row, 1,000 Meters
50 Thrusters (45/33)
30 Pull-ups

Saturday, January 13, 2018

Sunday 180114

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

Friday, January 12, 2018

Saturday 180113

4 person teams complete three rounds each of:
Row 500 Meters
30 Thrusters (95/65 lbs)
20 Burpees
Rest
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
If you do this WOD solo, rest 3 minutes between rounds.

Thursday, January 11, 2018

Friday 180112

Strength:
Back Squat:
5 X 5 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
Rotate through each exercise for 8 rounds (32 intervals)
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Wednesday, January 10, 2018

Thursday 180111

For time:
40/35 Calories, Air Bike
20 Ring Dips
40 American Kettlebell Swings (55/35)
20 Ring Dips
40/35 Calories, Air Bike

Tuesday, January 9, 2018

Wednesday 180110

CrossFit Games Open 11.5
20 minute AMRAP:
5 Power Cleans (145/100)
10 Toes To Bars
15 Wall Balls (20/14)

Monday, January 8, 2018

Tuesday 180109

Strength:
Dead-lift
5 X 5
Increase weight on each set
Rest 2 minutes between sets
WOD:
5 Rounds for time of:
15 Kettlebell Swings (70/55)
10 Burpees
5 Ring Muscle-ups

Sunday, January 7, 2018

Monday 180108

Strength:
15 minutes to establish a 1 RM Snatch
WOD:
12 minute AMRAP
1 Squat Snatch @ 75% of Snatch
3 Clean & Jerks (75% of Snatch)
30 Double-unders

Saturday, January 6, 2018

Sunday 180107

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

Friday, January 5, 2018

Saturday 180106

Team WOD:
4 Person Teams
20 Shoulder To Overhead (135/95)
20 Box Jumps (24/20)
30 Pull-ups
50 Double-Unders
Air Bike 500 Meters
Then,
Air Bike 500 Meters
50 Double-Unders
30 Pull-ups
20 Box Jumps (24/20)
20 Shoulder To Overhead (135/95)

All 4 members will work their way through the exercises at the same time, but must start one at a time and may not move on to the next excercise untill the member ahead of them has finished it. The entire team must complete moving through the first series of excercises before the first member can begin working through the second series

Thursday, January 4, 2018

Friday 180105

Strength:
Front Squat
5 X 5 reps @ 80%
WOD:
8 minute AMRAP
2 Power Cleans (135/95)
4 Thrusters (135/95)
6 Pull-ups

Wednesday, January 3, 2018

Thursday 180104

10 rounds:
Row or Air Bike (Calories)
45 seconds Fast
90 seconds at a recovery pace

Tuesday, January 2, 2018

Wednesday 180103

Strength:
8 sets:
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight on each set
WOD:
For Time
21-15-9 reps
Overhead Squat (105/75)
Chest To Bar Pull-ups

Monday, January 1, 2018

Tuesday 180102

5 Rounds For Time:
Row, 15 Calories
30 Double-unders
10 Burpee Box Jump Overs (24/20)
15 Wall Balls (20/14)