Monday 180101

10:00a until ???? at Youth Fitness Zone. Everyone is welcome.
Want a pre-dodgeball workout? Join us at 8:30a for a special WOD.

Sunday 171231

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

Saturday 171230

4 person teams.
One person at each station.
20 minute AMRAP:
Row 250 meters (Rabbit)
Max Rep DB Shoulders To Overhead (35/20 lbs DB's)
Max Rep Chest To Bar Pull-ups
Rest

Friday 171229

3 rounds for time:
75 Single-unders
50 ft Medicine Ball Walking Lunges (20/14)
25 Medicine Ball Cleans (20/14)
50 ft Medicine Ball Walking Lunges

Thursday 171228

Strength:
15 minutes to establish a 1 RM Thruster
WOD:
0:00-0:30
Max Rep Thrusters @ 50%
0:30-2:00
Rest
2:00-2:30
Max Rep Thrusters
2:30-4:00
Rest
4:00-4:30
Max Rep Thrusters
4:30-6:00
Rest
6:00-6:30
Max Rep Thrusters
6:30-8:00
Rest
8:00-8:30
Max Rep Thrusters

Wednesday 171227

Strength:
Close Grip Bench Press
6 x 5 reps @ 80%
WOD:
40-30-20-10
Row, Calories
25-20-15-10
Toes To Bar

Tuesday 171226

Strength:
8 sets:
1 Hang Squat Clean + 1 Squat Clean + 2 Split Jerks
Increase weight on each set
WOD:
6 Minute AMRAP
7 Power Cleans (115/85)
5 Front-Rack Lunges (115/85)
3 Wall Climbs

Monday 171225

Christmas Day....CLOSED

Sunday 171224

Christmas Eve...CLOSED

Saturday 171223

12 Days Of Christmas
Day 1 Run 100 Meters
Day 2 DB Turkish Get-ups (50/35)
Day 3 Wall Climbs
Day 4 Medicine Ball Clean-Wall Ball Shots (20/14)
Day 5 Jumping Chest To Bar Pull-ups
Day 6 Front Squats (95/65)
Day 7 Hang Power Cleans (95/65)
Day 8 Air Bike, 8 Calories
Day 9 Knees To Elbows
Day 10 Walking Lunge Steps
Day 11 Burpees
Day 12 Row, 12 Calories

Friday 171222

3 Rounds For Time:
40 Double-unders
30 Alternating Reverse Goblet Lunges (55/35)
20 Toes To Bar
10 Alternating Kettlebell Snatches (55/35)

Thursday 171221

Strength:
Back Squat
5 X 5 reps @ 85%
Rest 2 minutes between sets
WOD:
10 minute AMRAP:
5 Hang Power Cleans (135/95)
5 Bar Muscle-ups

Wednesday 171220

Strength:
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
WOD:
1 Mile Run For Time
Or
Air Bike 5K For Time

Tuesday 171219

Strength:
Dead-lift:
3-3-3-3-3-3-3
You should end up at 87%-90% of 1RM
WOD:
For Time:
Row, 30-20-10 calories
5-10-15
Burpee Box Jump Overs

Monday 171218

4 Rounds For Time:
30 Double-unders
15 Chest To Bar Pull-ups
30 Goblet Squats (55/35)
150 Meter Shuttle Run (50m each way)
Rest 2 minutes between rounds

Sunday 171217

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

Saturday 171216

WOD 1:
In Teams Of 3.
12 minute AMRAP:
14 Russian Kettlebell Swings (70/55)
7 Pull-ups
Run 100 Meters
Each team member completes a full round before the next team member goes.
Rest 10 minutes. Then,
WOD 2:
In Teams Of 3.
Row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

Friday 171215

4 rounds for time of:
400-m run
30 push presses
20 jumping chest-to-bar pull-ups
Men use a 65-lb. barbell
Women use a 45-lb. barbell

Thursday 171214

Strength:
1. Back Squat: 8×3 reps @ 70%
2. Power Snatch: 4×1 @ 85-90% of 1RM
3. Snatch Pull: 4×1 @ 100%
4. Snatch Deadlift: 4×1 @ 110%
WOD:
Air Bike or Row
20 minutes for max distance

Wednesday 171213

'Cindy'
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Tuesday 171212

Strength:
Front Squat:
5 x 2 reps @ 90% of 1RM
WOD:
10 Rounds For Time:
Row, 10/8 calories
4 Deficit Handstand Push-ups (2- 45lbs bumpers/2- 25lbs bumpers)
Rest 30 seconds between rounds

Monday 171211

Strength:
Clean & Jerk
5 x 3 reps @ 80% of 1RM
WOD:
3 Rounds For Time:
30 Pistols, Alternating
20 Single Arm Push Press (50/35), 10 Right/10 Left
15 Ring Dips

Sunday 171210

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

Saturday 171209

3 rounds for time:
Row, 30/24 Calories
30 Power Snatch (75/55)
15 Burpee Box Jump Overs (24/20)

Friday 171208

5 Rounds For Time
30 Double-unders
15 DB Thrusters (50/35 lbs DBs)
10 Toes To Bar

Thursday 171207

'Linda' aka 'The 3 Bars of Death'
For Time:
10-9-8-7-6-5-4-3-2-1 reps
Dead-lift @ 1 1/2 x BW
Bench Press @ BW
Squat Clean @ 3/4 x BW

Wednesday 171206

For time:
Row, 1000 Meters
Then,
3 rounds of:
10 Strict Pull-ups
10 Hang Power Cleans (135/95)
10 Push-ups
10 Front Squats (135/95)
Then,
Row, 1000 Meters

Tuesday 171205

Strength:
10 minutes to work up to a heavy
Split Jerk
WOD:
10-9-8-7-6-5-4-3-2-1
Kettlebell Snatch, Right
Kettlebell Snatch, Left
Goblet Squats
Men: 55lb KB
Women: 35lb KB

Monday 171204

3 Rounds
6 Minute AMRAP
Row, 60 Calories
Max Wall Balls (20/14)
Rest 3 minutes between AMRAPS

Sunday 171203

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

Saturday 171202

Teams of 3
3 rounds each for time:
Row, 20/15 Calories
15 Thrusters (95/65)
10 Bar Facing Burpees

Friday 171201

100 Double-unders
25 Dead-lifts (185/125)
35 Wall Balls (20/14)
75 Double-unders
20 Dead-lifts
30 Wall Balls
50 Double-unders
15 Dead-lifts
25 Wall Balls
25 Double-unders
20 Wall Balls
10 Dead-lifts

Thursday 171130

For Time:
1-2-3-4-5-6-7-8-9-10
Strict Handstand Push-up
2-4-6-8-10-12-14-16-18-20
Pistols, alternating legs

Wednesday 171129

Strength:
Strict Pull-up Ladder
Perform 1 rep, drop from the bar.
Perform 2 reps, drop from the bar.
Perform 3 reps, drop from the bar. Etc.
Continue until you can no longer do a pull-up.
Must start from dead hang hollow body position to chin over the bar, full extension of the arms at the bottom of each rep.
WOD:
'Rankel'
20 min AMRAP
6 Dead-lifts (225/155)
7 Burpee Pull-ups
10 American KB Swings 70/53
Run 200 Meters

Tuesday 171128

Strength:
Power Clean + Push Jerk
7 reps @70% of Clean & Jerk 1 RM
Good Mornings
5 X 5 reps @20% of Dead lift 1RM
WOD:
For time:
Air Bike,20 Calories
20 Shoulder to Overhead 115/75, master's 55+ (95/55)
20 Toes To Bar
Air Bike, 15 Calories
15 Shoulder to Overhead
15 Toes To Bar
Air Bike, 10 Calories
10 Shoulder to Overhead
10 Toes To Bar

Monday 171127

Strength:
Snatch
1 rep @70%, 75%, 80%, 85%, 90%
Front Squat
2 X 3 reps @70%
WOD:
9-15-21 rep rounds for time:
Ring Dips
Box Jumps (24/20)

Sunday 171126

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

Saturday 171125

4 Rounds For Time:
Run 400 Meters Carrying a 20/14lb Medicine Ball
50 Push-ups
35 Medicine Ball Sit-ups (20/14)

Friday 171124

We will have classes today at 9a and 6p only.

'Viola'
20 minute AMRAP
Run 400 Meters
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)

Thursday 171123

Happy Thanksgiving
There will be a 9a class only today

For Time:
50-40-30-20-10
Wall Balls (20/14)
Double Unders

Wednesday 171122

4 Rounds For Time:
15 Power Cleans (135/95)
12 Box Jumps (30/24)
18 Toes To Bar

Tuesday 171121

Strength:
Shoulder Press
5-5-5-5-5
Increase weight on each set
Rest 2 minutes between sets
WOD:
Run 400 Meters
21 Pull-ups
Run 400 Meters
15 Chest To Bar Pull-ups
Run 400 Meters
9 Bar Muscle-ups

Monday 171120

Strength:
Dead-lift
5-5-5-5-5
Increase weight on each set
Rest 2 minutes between sets
WOD:
12 minute AMRAP
Row, 20 Calories
10 Lateral Burpees Over The Rower

Sunday 171119

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

Saturday 171118

"White"
Five rounds for time of:
3 Rope Climbs
10 Toes To Bar
21 Overhead Walking Lunge Steps (45/25 plate)
Run 400 meters

Friday 171117

WOD 1:

4 Rounds For Time
7 Wall Climbs
9 Burpees
12 KB Swings (55/35)

WOD 2:
For Time:
Air Bike, 100 Calories

Thursday 171116

3 Rounds For Time:
30 Air Squats
10 Hang Power Snatch @ 70% of 1RM
30 Air Squats
10 Hang Power Snatch
30 Air Squats
Rest 3 minutes between rounds

Wednesday 171115

Strength:
10 minute EMOM
Hang Power Clean + Hang Squat Clean + Jerk @ 70% of C&J
WOD:
3 Rounds For Time
20 Alternating Kettlebell Cleans (70/55)
15 Ring Dips

Tuesday 171114

Aerobic Power:
Row
8 x 90 seconds
Rest 90 seconds between efforts
Gymnastics:
5 Rounds:
30 second Ring  L-Sit Hold
Rest 30 seconds
30 second Handstand Holds
If possible do free Handstand holds (not against the wall)
Rest 30 seconds

Monday 171113

Strength:
Overhead Squat
3-3-3-3-3
WOD:
For Time:
50-40-30-20-10
Double-unders
30-24-18-12-6
Alternating DB Snatch (50/35)

Sunday 171112

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

Saturday 171111

'Murph'
For Time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Friday 171110

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

Thursday 171109

'TK'
20 Minute AMRAP
8 Strict Pull-ups
8 Box Jumps (36/30)
12 Kettlebell Swings (70/55)

Wednesday 171108

'Brehm'
For Time:
10 Rope Climbs
20 Back Squats (225/155)
30 Handstand Push-ups
Row, 40 Calories

Tuesday 171107

'McGhee'
30 minute AMRAP
5 Dead-lifts (275/185)
13 Push-ups
9 Box Jumps (24/20)

Monday 171106

'Sean'
10 Rounds For Time
11 Chest To Bar Pull-ups
22 Front Squats (75/55)

Sunday 171105

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

Saturday 171104

2 person teams:
2017 CrossFit Team Series Event 2
For time:
120 Double-unders, each, relay
120 Chest-To-Bar Pull-ups, total, sets of 15
120 Hang Power Snatches, total, sets of 15
120 Double-unders, each, relay
Men use 95-lb. barbell
Women use 65-lb. barbell
Cap: 15 minutes

Friday 171103

2015 Masters Qualifier Event 4
21-15-9 reps for time of:
Deadlifts (225/155)
Box jumps (24/20)
Handstand push-ups

Thursday 171102

CrossFit Open WOD 17.5
10 rounds for time of:
9 thrusters (95/65), Masters 55+ (65/45)
35 double-unders

Wednesday 171101

Strength:
15 minutes to establish a  1-RM Snatch
WOD:
For time:
40 Kettlebell Swings (55/35)
20 Alternating Reverse Goblet Lunges (55/35)
20 Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Goblet Lunges
15 Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Goblet Lunges
10 Pull-Ups

Tuesday 171031

Warm up: 1 mile jog
3 x 800 Meter Runs (3 minutes)
Rest 3 minutes. Group rest if you finish quickly you get a longer rest.
Cool down: 1 mile jog

Monday 171030

5 Rounds For Time On Each Round
Row, 20 Calories
10 Dead-lifts (225/155)
5 Ring Muscle-ups
Rest 2 minutes between rounds.

Sunday 171029

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

Saturday 171028

4 Rounds For Time:

15 Push Jerks (135/95)

25 Wall Balls

50 Double-unders

Friday 171027

'Candy'
5 Rounds For Time:
20 Pull-ups
40 Push-ups
60 Air Squats

Thursday 171026

For Time:
Row 5,000 Meters
Then,
8 rounds alternate between the following exercises
45 seconds Front Plank
Rest 15 seconds
45 seconds Dead Bug
Rest 15 seconds

Wednesday 171025

Strength:
15 minutes to establish a 1RM Front Squat
WOD:
4 Rounds:
AMRAP 3 Minutes
20 Wallballs (20/14)
15 Toes to Bar
Max Rep Alternating Arm DB Snatch in remaining time (70/50)
Rest 1 minute between AMRAPs
Score is total DB Snatch.

Tuesday 171024

Strength:
Close Grip Bench Press
5 x 5 reps @ 85%
WOD:
12 minute AMRAP
3 Clean & Jerks (155/105)
6 Chest To Bar Pull-ups
9 Push-ups
12 Air Squats

Monday 171023

Strength:
Hang Squat Clean
5 x 3 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
12 minute AMRAP
15 Kettlebell Swings
15 Wall Ball Shots (20/14)
10 Single Arm Kettlebell Push Presses (5 each arm)
Men 55 lbs. Women 35 lbs.

Sunday 171022

Olympic lifting. Makeup a missed WOD. Mobility. Work on gymnastics skills.

Saturday 171021

Partner WOD:
 “You go - I go”
5 minute AMRAP
2 Squat Cleans (155/105)
(Must be touch and go sets of 2)
Rest 2 minutes
5 minute AMRAP
4 Shoulder to Overhead (135/85)
(Must be sets of 4 ONLY)
Rest 2 minutes
5 minute AMRAP
8 Dead-lift (185/125)

Friday 171020

5 Rounds For Time:
30 Russian Kettlebell Swings (70/55)
30 Burpees
30 AbMat Sit-ups

Thursday 171019

Strength:
Barbell Z-Press
5 x 4 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
8 minute AMRAP
30 Double-Unders
20 Push-Ups
10 Ring Dips

Wednesday 171018

'Danny'
20 minute AMRAP
30 Box Jumps (24/20)
20 Push Presses (115/75)
30 Pull-ups

Tuesday 171017

Strength:
25 minute EMOM
Air Bike, 15/12 Calories
12 Dead-lift (205/115)
12 DB Bench Press (50lb DB's/35lb DB's)
15 Toes To Bar
Rest

Monday 171016

From Mark Prather:

Today's WOD is in honor of Angela Gray who died of cancer 1 year ago today and was the owner of CrossFit 134 in Oklahoma City, near Norman along with her husband Tim Gray.  Tim competed in Fittest in OK earlier this year in the 50+ age division, which was just a few months after his wife's passing, and his emotions were still raw, as one would expect.  I got to know him a bit during the competition, which is certainly one of the great pleasures of competing.  Tim asked our box to do this WOD in honor of his wife, which Adam readily agreed to.

'Angela '

For Time

48 Burpees 

Then,

3 Rounds of:

10 Pull-Ups

16 Thrusters (95/65 lbs)

16 Deadlifts (155/105 lbs)

600 meter Run

Then,

48 Sit-Ups

 

Angela Gray was a CrossFit Level-1 certified coach and owner of CrossFit 134 in Oklahoma City. For three months she battled stage 4 breast cancer and lost her battle on October 16, 2016. Her son Brent Gray (a personal trainer) wrote out this WOD, which coach Tim Gray notified us of, to honor her and her 48 years of life, 3 children, and the date of her passing. The workout was first performed at CrossFit 134 on Saturday October 22, 2016.

Sunday 171015

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

Saturday 171014

Filthy Fifty
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

Friday 171013

3 Rounds For Time:
Run 400 Meters
30 Medicine Ball Cleans (20/14)
30 Hand Release Push-ups

Thursday 171012

Strength:
15 minutes to establish a 1 RM Dead-lift
WOD:
3 Rounds For Time
50 Double-unders
25 Push Press (75/55)
25 Toes To Bar

Wednesday 171011

Strength:
7 sets of the following complex:
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight on each set.
WOD:
For Time
Run 400 Meters
Then,
21-15-9
Overhead Squats (95/65)
Pull-ups
Then,
Run 400 Meters

Tuesday 171010

Strength:
Back Squat
5 x 7 reps @ 70%
Front Squat
3 x 5 @ 70%
WOD:
Tabata Annie
8 Rounds (16 intervals) alternate between the 2 exercises.
Each interval is 20 seconds of work and 10 seconds of rest.
Tabata Double-unders
Tabata Sit-ups
Score is total number of reps.

Monday 171009

Strength:
7 sets of 1 Power Clean + 2 Split Jerks
Increase weight on each set
WOD:
10 minute AMRAP
Row 15/12 Calories
10 Pistols, alternating legs
5 Bar Muscle-ups

Sunday 171008

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

Saturday 171007

Eva
5 Rounds For Time:
Run 800 Meters
30 Kettlebell Swings (70/55)
30 Pull-ups

Friday 171006

Strength:
Snatch
5 reps @ 75%
4 reps @ 78%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD:
21-15-9 Rep Rounds For Time:
Dead-lift (225/155)
Shoulder To Overhead (135/95)
(Use one barbell only)

Thursday 171005

Strength:
Back Squat
10 reps @65%
7 Reps @ 75%
4 Reps @ 85%
2 Reps @ 95%
WOD:
14  Minute AMRAP
Row, 40 Calories
30 Wall Balls (20/14)
20 Burpees
10 Ring Muscle-ups

Wednesday 171004

For Time:
Row, 60 Calories
50 Burpees
40 Russian Kettlebell Swings (70/55))
30  Knees To Elbows
20 Sumo Dead-lift High Pulls (115/85)
10 Box Jumps (30"/24")

Tuesday 171003

Strength:
10 Minute EMOM
4 Power Cleans @75% of 1RM
Max Rep Double-unders for the remainder of the minute
WOD:
5 Rounds
45 second Air Bike Sprint for distance
Rest 90 seconds between rounds

Monday 171002

3 Rounds For Time:
18 Calories, Air Bike
15 Toes-to-bar
12 Thrusters (115/85)
9 Chest-to-bar Pull-ups

Sunday 171001

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

Saturday 170930

2 Person Teams
One person working at a time
25 minute AMRAP
5 Deadlifts (275/185 lbs)
10 Ring Dips
15 Box Jumps (24/20)

Friday 170929

4 - 5 minute AMRAPs
Row 500 Meters
Then, max rounds and reps of
15 Kettlebell Swings (55/35)
15 Push-ups
Rest 3 minutes between AMRAPs

Thursday 170928

Strength:
Back Squat
3 x 5 reps @85%
WOD:
For Time:
10-8-6-4-2
DB Thrusters (50 lbs DBs/35 lbs DBs)
1-2-3-4-5
Rope Climbs

Wednesday 170927

4 Rounds For Time:
50 Double-unders
35 Knees To Elbows
20 Chin-ups
160 Ft Single Arm DB Overhead Walk* (70/50)
*switch arms at 80 feet

Tuesday 170926

Strength:
Push Jerk
7 x 2 reps
Increase loads on each set. Start at 75% of 1RM
WOD:
10 Minute AMRAP
3 Wall Walks
7 Box Jumps (30/24)

Monday 170925

Strength:
Front Rack Barbell Lunge
3 x 6 reps each leg
3 Weighted Pull-ups between each set*
*Use a heavy DB held between the ankles
WOD:
2 Rounds For Time:
10 Thrusters (135/95)
20 Pull-ups
Run 400 Meters

Sunday 170924

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

Saturday 170923

'Emily'
10 Rounds For Time:
30 Double-unders
15 Pull-ups
30 Squats
100 Meter Sprint
Rest 2 minutes between rounds









Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Friday 170922

Strength:
Push Press
5-5-5-5-5
Increase weight on each set
WOD:
3 Rounds For Time:
3 Rope Climbs
20 Burpees
15 Sumo Dead-lift High Pulls (95/65)

Thursday 170921

Strength:
Back Squat
5 x 5 reps @ 75%
Front Squat
3 x 10 reps @ 65%
WOD:
3 Rounds For Time:
Run 200 Meters
30 Walking Lunges
20 Kness To Elbows
10 Burpee Pull-ups

Wednesday 170920

3 x 200 Meter Runs.
The rest is the walk back to the starting line.
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
1-2-3-4-5-6-7-8-9-10
Strict Handstand Push-ups

Tuesday 170919

Strength:
Close Grip Bench Press
3 x 7 reps @ 75%
Immediately perform 11 Horizontal Supine Ring Pulls with feet on a box after each bench press set.
Rest 2 minutes between sets
WOD:
3 Rounds For Time:
Row, 50 Calories
100 Double-unders

Monday 170918

Strength:
Overhead Squat
3-3-3-3-3
Increase weight on each set
WOD:
11 Minute AMRAP
7 Box Jumps (24/20)
4 Power Cleans (165/115)

Sunday 170917

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

Saturday 170916

In teams of three, complete the following for time:
1200 Meter Relay Shuttle Run
120 Double-unders
90 Alternating One Arm KB Cleans(70/55)
60 Box Step-Overs with Dumbbells (50/35 lb DBs)
90 Alternating One Arm KB Cleans(70/55)
120 Double-unders
1200 Meter Relay Shuttle Run
Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.

Friday 170915

Hotshots 19"
6 rounds for time of:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pullups
Run 400 meters

Thursday 170914

WOD 1:
12 minute EMOM alternate each minute between:
15/12 Ring Push-ups (set rings 6" above floor)
Row, 15/12 Calories
WOD 2:
12 Minute EMOM alternate each minute between:
Row, 15/12 Calories
10/8 Strict Handstand Push-ups

Wednesday 170913

21-15-9 rep rounds for time:
Overhead Squats (115/85)
Burpee Pull-up

Tuesday 170912

Strength:
Dead-lift
5 reps @ 65%,70%,75%
3 reps @ 80%,85%
WOD:
For Time:
75 Double-unders
20 Horizontal Supine Ring Pulls (feet on box or bench)
40 Russian Kettlebell Swings (70/55)
20 Horizontal Supine Ring Pulls (feet on box)
75 Double-unders

Monday 170911

Strength:
10 minutes to establish a 1RM Hang Squat Clean
WOD:
9 Minute AMRAP:
7 Clusters (135/95)
7 Ring Muscle-ups

Sunday 170910

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

Saturday 170909

'Severin'
For Time:
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5K
If you have a 20lb vest, wear it.

Friday 170908

5 rounds for time of:
Row 500 meters
15 Bench Presses (135/95)

Thursday 170907

Dead-Lift
3-3-3-3-3
Shoulder Press
3-3-3-3-3
Front Squat
3-3-3-3-3

Wednesday 170906

Strength:
Power Clean (touch and go)
5 reps @65%  70%, 75%, 80%, 85%
WOD:
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Tuesday 170905

Strength:
Close Grip Bench Press
5 reps @ 65%, 70%, 75%, 80%, 85%
WOD:
3 Rounds For Time:
40 Double-unders
15 Sumo Dead-lift High Pulls (95/65)
15 Ring Dips

Monday 170904

Run 5K For Time

Sunday 170903

The gym will be closed Monday for Labor Day. There will be a Monday WOD posted for you to do on your own.

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

Saturday 170902

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Thrusters (95/65)
10 Box Jumps (24″/20″)
Run 200 Meters

Friday 170901

Strength:
Back Squat
5 reps @ 70%, 75%
3 reps @ 80%, 85%, 90%
WOD:
8 Rounds (16 intervals)
Tabata Double-unders
Tabata Toes To Bar

Thursday 170831

With a clock set for 27 minutes complete the following:
10 minutes:
Run 1 mile
Max Rep Pull-ups in the remaining time
Rest 3 minutes
7 minutes:
Run 800 Meters
Max Rep Strict Handstand Push-ups in the remaining time.
Rest 3 minutes
4 minutes:
Run 400 Meters
Max Rep Ring Muscle-ups in the remaining time.

Wednesday 170830

Strength:
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Rest as needed. Increase weight on each set if possible.
WOD:
Air Bike 5 Minutes For Max Calories

Tuesday 170829

Strength:
14 minute EMOM alternate each minute between:
5 Dead-lifts @ 70%
10 Strict Push-ups
WOD:
3 Rounds For Time:
Run 400 Meters
20 Kettlebell Swings (55/35)
Max Rep Chest To Bar Pull-ups

Monday 170828

Strength:
Front Squat
5 reps @ 70%, 75%
3 reps @ 80%, 85%, 90%
WOD:
12 minute AMRAP:
5 Hang Power Snatches (95 lbs/65)
5 Overhead Squats (95 lbs/65)
5 Burpees Over The Bar

Sunday 170827

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

Saturday 170826

Partner WOD
Run 400 Meters
60 Dumbbell Push Press
60 Pull-ups
60 Dumbbell Front Squats
60 Push-ups
60 Dumbbell Front Rack Walking Lunges
60 Toes To Bar
Run 400 Meters
Men use a pair of 35lb DB's
Women us a pair of 20lb DB's
This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

Friday 170825

Strength:
Dead-lift
5 reps @ 75%, 80%, 85%
2 Reps @ 90%
WOD:
5 Rounds For Time:
15 Wall Balls (20/14)
30 Double Unders

Thursday 170824

Strength:
Back Squat
3 x 5 reps @85%
Front Squat
3 x 3 reps @85%
WOD:
10 minute AMRAP
3 Chest To Bar Pull-ups
6 Hand Release Push-ups
9 Squats Holding A 45/25lb Bumper Plate

Wednesday 170823

'Jerry'
For Time:
Run 1 mile
Row 2,000 Meters
Run 1 mile

Tuesday 170822

Strength:
10 minute EMOM
1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance (use 75% of Hang Squat Snatch)
WOD:
3 Rounds For Time:
Bike 1,000 Meters
25 Hang Power Snatch (95/65)

Monday 170821

Strength:
10 minute EMOM
1 Power Clean + 1 Squat Clean + 1 Front Squat + 1 Jerk (use 70% of your Clean & Jerk)
WOD:
3 Rounds For Time:
50 Double-unders
1 Round of DT (155/105) Masters 50+ (135/95)
(1 round of DT is 12 dead-lifts, 9 hang power cleans, 6 push jerks)

Sunday 170820

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

Saturday 170819

"Jennifer"
Complete as many rounds in 26 minutes as possible:
10 Pull-ups
15 KB Swings (men 55lbs/women 35lbs)
20 Box Jumps (men 24"/women 20") No Step-ups.

Friday 170818

CrossFit Games Master's "Diane"
4 minute Time Cap
For time:
21 Dead-lifts
9 Handstand Push-ups
15 Dead-lifts
6 Handstand Push-ups
9 Dead-lifts
3 Handstand Push-ups
Men 185lbs/Women 135lbs
Rest 2 minutes
Then,
CrossFit Games Master's "Final Couplet"
For time:
5 rope ascents, 15-ft. rope
20 thrusters
Men 95lbs/Women 65lbs

Thursday 170817

Strength:
Close Grip Bench Press
10 reps @ 60%
2 x 8 reps @ 70%
2 x 6 reps @ 80%
4 reps @ 90%
WOD:
Row 500 meters for time
Rest 2 minutes
Row 500 meters for time

Wednesday 170816

WOD 1:
"Bar Fight"
15 minute time cap
12 clean and jerks
Then, 2 rounds of:
  15 toes-to-bars
  12 chest-to-bar pull-ups
Then, 12 clean and jerks
Men: 155lbs/Women 105 lbs
WOD 2:
8 Rounds (32 intervals):
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Tuesday 170815

WOD 1:
For Time:
Run 1 Mile
(Run from the gym to Meditations driveway and back)
Rest 7 minutes
WOD 2:
21-15-9 rep rounds for time:
Ring Push-ups
Back Squat (165/115)

Monday 170814

For Time On Each Couplet
12-9-6
Power Cleans (95/65)
Pull ups
Rest 2 min
9-6-3
Power Cleans (135/95)
Chest to Bar
Rest 2 min
6-4-2
Power Cleans (185/135)
Bar Muscle ups

Sunday 170813

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

Saturday 170812

In Front Of A Clock Set For 27 Minutes:
0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Thrusters (95/65) in remaining time

Friday 170811

4 Rounds For Time:
25 Kettlebell Swings (55/35)
Handstand Walk, 25 Ft
25 AbMat Sit-ups

Thursday 170810

Strength:
Front Squat
5 reps @ 65%, 75%, 85%
3 reps @ 90%, 95%
WOD:
12 minute AMRAP
6 Burpee Pull-ups
12 Front Rack DB Walking Lunges (50lb DB's/35lb DB's)

Wednesday 170809

For Time:
Air Bike, 30/20 Calories
100 Double-unders
50 DB Snatches, alternating (50/35) Masters 50 yrs + (35/25)
100 Double-unders
Air Bike, 30/20 Calories

Tuesday 170808

For Time:
Run 800 Meters
30 Squat Cleans (95/65)
Run 400 Meters
20 Squat Cleans (135/95)
Run 200 Meters
10 Squat Cleans (185/115)

Monday 170807

Strength:
15 minutes to establish a 1 RM Thruster
WOD:
Fran
21-15-9 rep rounds for time:
Thrusters (95/65) scale: 60% of 1 RM
Pull-ups

Sunday 170806

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

Saturday 170805

3 Rounds For Time:
Run 400 Meters
10 Strict Handstand Push-ups
20 Pistols (alternating)
30 Sit-ups

Friday 170804

Strength:
Dead-lift
4 x 5 reps @ 75%
WOD:
'Christine'
3 Rounds For Time:
Row 500 Meters
12  Dead-lifts (Bodyweight)
21 Box Jumps (24/20)

Thursday 170803

20 Minute AMRAP
5 Bar Muscle-ups
10 Push-ups
5 Squat Snatches (135/95) Masters 55 yrs + (115/75)

Wednesday 170802

Strength:
Shoulder Press
3 x 5 reps @ 85%
WOD:
1 Hang Power Clean & Jerk (135/95), masters 55 yrs+ (115/75)
30 Double-unders
2 Hang Power Clean & Jerks
30 Double-unders
3 Hang Power Clean & Jerks
30 Double-unders
4 Hang Power Clean & Jerks
30 Double-unders
5 Hang Power Clean & Jerks
30 Double-unders
6 Hang Power Clean & Jerks
30 Double-unders
7 Hang Power Clean & Jerks
30 Double-unders
8 Hang Power Clean & Jerks
30 Double-unders
9 Hang Power Clean & Jerks
30 Double-unders
10 Hang Power Clean & Jerks
30 Double-unders

Tuesday 170801

Strength:
Power Clean
5 x 5 reps @ 65%
WOD:
Complete as many rounds as possible in 15 minutes of:
30 Goblet Squats (55/35)
20 Handstand Push-ups
10 Deadlifts (225/155)

Monday 170731

Strength:
Back Squat
3 x 5 reps @ 85%
WOD:
'Annie'
50-40-30-20-10 rep rounds for time:
Double-unders
Sit-ups

Sunday 170730

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

Saturday 170729

Three Rounds For Time:
Run 400 Meters
30 Box Jumps (24")
15 Snatches (men 95/women 65)
10 Chest To Bar Pull-ups

Friday 170728

 Four Rounds of:
2 minute Row for max distance in meters
2 minute handstand hold*
Rest 2 minutes
*There is a 5 Thruster (men 95lbs/women 65lbs) penalty each time you come out of the handstand during the 2 minute period.

Thursday 170727

Bench Press
5-5-3-3-3-1-1-1-1-1

Wednesday 170726

For Time:
10 Clean & Jerk
10 Lateral Jump Burpees
10 Thrusters
10 Toes To Bar
30 Double-unders
10 Toes To Bar
10 Thrusters
10 Lateral Jump Burpees
10 Clean & Jerk
Men use a 135lb Barbell, women use an 85 lb barbell

Tuesday 170725

Four Rounds:
5 Front Squat For Loads
10 Lowers from an inverted hang on the rings, slowly, with straight body and arms

Monday 170724

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

Sunday 170723

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

Saturday 170722

'Dallas 5'
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 (40lb DB/25lb)
Then, 5 minutes of:
    7 Snatches (75/55)
    7 Push-ups
Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Friday 170721

Strength:
Back Squat
5 x 5 reps @75%
WOD:
15-12-9-6-3 rep rounds for time:
Overhead Squats (115/75)
Toes To Bar

Thursday 170720

'Ryan'
5 Rounds For Time:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump 12 inches above max standing reach

Wednesday 170719

'Jordan'
For Time:
100 Kettlebell Swings (55/35)
100 Sit-ups
100 Air Squats
100 Push-ups
Complete all 100 reps of each exercise before moving on to the next

Tuesday 170718

Strength:
Shoulder Press
3 x 5 reps @ 75%
WOD:
3 Rounds For Time:
400m Run
20 Power Snatches (75/55)
15 Pull Ups

Monday 170717

Strength:
Power Clean
3 x 5 reps @ 85%
WOD:
3 rounds for time of:
10 DB Hang Squat Cleans (50/35), masters 50yrs+(35/20)
20 Push-ups
30 Walking Lunges
60 Double-unders

Sunday 170716

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

Saturday 170715

5 Rounds For Time:
30 Kettlebell Swings (55/35)
30 Burpees
30 AbMat Sit-ups

Friday 170714

Friday:
Strength:
15 minutes to establish a 1 RM Dead-lift
WOD:
Tabata Mash-up” 8 rounds (24 intervals)  of the following:
20 Seconds Max Calorie Bike, 10 seconds rest
20 Seconds Max Box Jumps (24/20), 10 seconds rest
20 Seconds Max Alternating Hand DB Snatch  (50/35) Masters 50+ (35/20), 10 seconds rest
Score for this mash-up is total reps.

Thursday 170713

WOD 1:
Row 1,000 Meters (easy pace)
Rest 3 minutes
6 x 100 Meter Row Sprints
Rest 1:20 between sets
WOD2:
8 Round (32 interval) Tabata  Circuit
Tabata Plank
Tabata Side Plank
Tabata Hollow Rock
Tabata Side Plank

Wednesday 170712

For Time:
5 Rope Climbs
10 Squat Cleans (135/95)
4 Rope Climbs
10 Squat Cleans
3 Rope Climbs
10 Squat Cleans
2 Rope Climbs
10 Squat Cleans

Tuesday 170711

Strength:
15 minutes to establish a 1 RM Shoulder Press
WOD:
3 Rounds For Time
30 Kettlebell Swings (55/35)
15 Toes To Bar
45 Double-unders

Monday 170710

Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
9 minute AMRAP
DB Front Rack Walking Lunges, 12 steps (50/35), masters 50+(35/20)
6 Bar Muscle-ups

Sunday 170709

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

Saturday 170708

3 Rounds For Time:
Row 1,000 meters
100 Double-unders
Run 1,000 meters

Friday 170707

WOD:
20 Minute AMRAP
12 Box Jump Overs (24"/20")
10 Alternating Pistols
8 Deadlifts (225/155)
Strength:
Close Grip Bench Press
5 reps @ 65%, 70%
Max reps @ 75%

Thursday 170706

5 Rounds for time of:
20 Wall Ball Shots (20/14)
15 Pull-ups
10 Handstand Push-ups

Wednesday 170705

No 6a class today.

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

Tuesday 170704

Happy 4th of July!
WOD time will be at 9a.

Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday 100703

Strength:
PowerClean
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
5 reps @ 85%
Front Squat
3 x 5 reps @ 85%
WOD:
6 rounds, 45 seconds work/15 seconds rest
Front Plank
Dead Bug

Sunday 170702

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

Saturday 170701

Team DT
2 person teams
10 Rounds For Time
12 Dead-Lifts
9 Hang Power Cleans
6 Push Jerks
Men use 155lbs. women use 105lbs.
Partner 1 completes a full round before switching with partner 2

Friday 170630

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

Thursday 170629

3 rounds for time of:
Row 15 Calories
12 Power Snatches (95/65)
9 Burpees to a target 12 inches above your max reach

Wednesday 170628

Strength:
15 minutes to establish a 1RM
Power Clean
WOD:
12 minute AMRAP
12 Toes To Bar
24 Double-unders
6 Hang Squat Cleans (145/100)

Tuesday 170627

For Time:
40-30-20-10
Air Bike, Calories
Push-ups
Walking Lunges

Monday 170626

Strength:
15 minutes to work up to a 1 RM
Snatch
WOD:
For Time:
Run 400 Meters
-
21-15-9
Overhead Squat
Chest To Bar Pull-up
-
Run 400

Sunday 170625

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

Saturday 170624

Run 200 Meters
21 Thrusters (95/65)
3 Rope Climbs
Run 300 Meters
15 Thrusters
2 Rope Climbs
Run 400 Meters
9 Thrusters
1 Rope Climb

Friday 170623

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

Thursday 170622

Strength:
15 minutes to work up to a heavy set of the following complex:
Power Snatch +  Hang Squat Snatch + Overhead Squat
WOD:
21-15-9 rep rounds for time
Squat Snatch (95/65)
Ring Dips

What is Rx

Rx Means Rx

Okay, I'm gonna go a rant right now about what it means to do a workout Rx. Rx means as written on the white board. So, you did the WOD and the Rx'd weigh,t but you had crappy form, didn't get to full depth on squats, did cleans from the floor instead of hang cleans, missed the target height on wallballs., did jumping C2B pull-ups instead of true C2B pull-ups but still counted as Rx reps. Guess what? They weren't.

An attempt is NOT an accomplishment. When you turn an attempt into a accomplishment you disrespect those that actually did the workout Rx. It's okay to mess up every now and again, but if you care about Rx being next to your name on the white board  then take your game to the next level and do legit reps and movements. If you hear me call you out more than once then you're not doing the WOD Rx!

Rx means Rx not half assed or "that's as good as you're gonna get". Don't cheapen the experience for those that actually do the WOD Rx.

Wednesday 170621

'Tiff'
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 Chest-To-Bar Pull-ups
7 Hang Squat Cleans (155/105)
7 Push Presses (155/105)

Tuesday 170620

Strength:
Dead-lift
5 x 5 reps
WOD:
Every minute, on the minute, for 10 minutes:
6 Russian Kettlebell Swings (55/35)
6 Burpees

Monday 170619

Strength:
Power Clean
3 x 5 @ 85%
WOD:
18-12-6
Back Squat (135/95)
9-6-3
Bar Muscle-up

Sunday 170618

Father's Day. We are closed. Go spend time with your old man.

Saturday 170617

Teams of 2:
For Time:
30 Bar Muscle-ups
300 Meter DB Farmers Walk (heavy, trade off as necessary)
30 Thrusters (95/65)
300 Meter DB Farmers Walk
30 Burpee Box Jump Over (24/20)
300 Meter DB Farmers Walk

Friday 170616

3 Rounds For Time:
15 Hang Power Snatch (95/65)
Handstand Walk, 50 feet
30 AbMat Sit-ups

Thursday 170615

Power Clean
3 x 7 reps @ 75%
Front Squat
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%
WOD:
Row 2,000 Meters

Wednesday 170614

5 rounds for reps of:
1 minute of box jumps (24/20)
1 minute of wall-ball shots (20/14)
1 minute of rowing (calories)
Rest 1 minute

Tuesday 170613

Strength:
Shoulder Press
3 x 8 reps @ 75%
WOD:
DG
10 minute AMRAP
8 toes-to-bars
8 Dumbbell Thrusters (35/25)
12 Dumbbell Walking Lunges (35/25)

Monday 170612

Strength:
Snatch (full squat snatch)
5 reps @ 65%
3 reps @ 75%
2 reps @ 85%
2 reps @ 90%
WOD:
For max reps/calories:
2 Minutes of Air Bike (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (55/35)

Sunday 170611

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

Saturday 170610

"100's"
3 person teams
100 Pull-ups*
100 Toes To Bar*
100 Alternating DB Snatches (50/35)#
100 Wall Balls (20/14)#
*teammate 1 performs pull-ups/toes to bar, teammate 2 hangs from the bar, teammate 3 rests. Rotate through positions until all 100 reps of each exercise are completed.
#teammate 1 performs DB Snatches/wall balls, teammate 2 holds a handstand against the wall, teammate 3 rests. Rotate through positions until all 100 reps of each exercise are completed.

Friday 170609

Strength:
Front Squat
3 x 5 reps @ 85%
WOD:
21-15-9 rep rounds for time:
Air Bike, Calories
Front Squat (115/75)
Ring Push-ups

Thursday 170608

3 Rounds For Time:
Run 400 Meters
25 Kettlebell Swings (55/35)
12 Deficit Handstand Push-ups (6"/3")*
men 2-45lb bumpers stacked. women  25lb + 10lb bumper stacked

Wednesday 170607

Strength:
Dead-lift
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%
Power Clean
3x5 reps @ 65%
Back Squat
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%

Tuesday 170606

Strength:
Shoulder Press:
3 x 5 reps @ 75%
WOD:
3 Rounds For Time:
12 DB Shoulder To Overhead (50/35)
8 Ring Muscle-ups
20 Double-unders

Monday 170605

Strength:
Power Clean
3 x 5 reps @ 85%
WOD:
Row 500 Meters
15 Burpee Box Jump Over (24/20)
30 Wall Balls (20/14)
15 Burpee Box Jump Over
Row 500 Meters

Sunday 170604

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

Saturday 170603

 Team WOD
3 Person Teams
25 minute AMRAP
Teammate 1: Run 400 Meters
Teammate 2: 30 Kettlebell Swings (55/35)
Teammate 3: 15 Chest To Bar Pull-ups
*Each team member rotates through all 3 exercises per round

Friday 170602

 “Felix The Cat”
6 Rounds For Time:
9 Burpees over the Bar
9 Box Jumps (24/20)
9 Pull Ups
9 Thrusters (95/65)
9 Toes To Bar

Thursday 170601

Strength:
10 Minute EMOM
5 Hang Power Cleans (145/105)
WOD:
3 Rounds For Time:
Run 400 Meters
15 Clean & Jerks (95/65)

Wednesday 170531

3 rounds for time:
10 Pull-Ups
20 Ring Dips
30 Push-ups
Walking Lunges, 40 Steps

Tuesday 170530

Strength:
Shoulder Press
5 x 5 reps
Increase weight on each set
WOD:
3 Rounds For Time:
Row 300 Meters
25 Good Mornings (65/45)
25 AbMat Sit-ups

Monday 170529

We will only have one class today at 9a.

Memorial Day "Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

Sunday 170528

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

Saturday 170527

5 Rounds For Time:
5 Deficit Handstand Push-ups (4.5"/3")
10 Toes To Bar
15 Medicine Ball Cleans (20/14)
Air Bike, 20/15 Calories

Friday 170526

"Nicole"
20 Minute AMRAP
Run 400 Meters
Max Rep Pull-ups

Thursday 170525

3 Rounds For Time:
Row, 15 Calories
30 seconds L-Sit (rings)
Row, 15 Calories
30 seconds Pull-up Hold at top of bar
Row, 15 Calories
30 seconds Superman Hold
Row, 15 Calories
30 seconds Handstand Hold
Accumulate 30 seconds at each static hold before moving back to the rower

Wednesday 170524

21-15-9 rep rounds for time
Dead-lift (225/155)
Bench Press (165/105)
Squat Clean (135/95)

Tuesday 170523

"Jackie"
For Time:
Row, 1000 Meters
50 Thrusters (45/35)
30 Pull-ups

Monday 170522

21-15-9 rep rounds for time:
Hang Power Snatch (95/65)
Air Bike, Calories
Toes To Bar

Sunday 170521

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

Saturday 170520

Moore
20 minute AMRAP
15-ft. Rope Climb, 1 ascent
Run 400 Meters
Max Rep Handstand Push-ups

Friday 170519

Strength:
Dead-lift
3 x 5 reps
Increase weight on each set
WOD:
21-15-9 rep rounds for time:
Dumbbell Squat Cleans (50/35)
Ring Dips

Thursday 170518

Row 500 Meters
30 Shoulders To Overhead (95/65)
Row 1000 Meters
20 Shoulders To Overhead
Row 2000 Meters
10 Shoulders To Overhead

Wednesday 170517

For time:
150 Single-unders
20 Bar Muscle-ups
10 Squat Cleans (115/75)
150 Single-unders
15 Bar Muscle-ups
15 Squat Cleans
150 Single-unders
10 Bar Muscle-ups
20 Squat Cleans
150 Single-unders

Tuesday 170516

WOD 1:
For Time:
Run 800 Meters
Rest 2 minutes
Run 600 Meters
Rest 90 seconds
Run 400 Meters
Rest 60 seconds
Run 200 Meters
WOD 2:
10 minutes to work up to a heavy Squat Clean & Jerk

Monday 170515

3 x 200 M Sprints
Rest is the walk back to the starting line
WOD:
"Angie"
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Sunday 170514

IT'S MOTHER'S DAY. WE WILL BE CLOSED TODAY.

Take your mom out for brunch/lunch. Don't forget a card and flowers.

Saturday 170513

TeamWOD:
3 person teams
3 Rounds For Time
50 Meter Tire Flip
40 Push-ups
Run 200 Meters
Each team member rotates through each exercise per round.

Friday 170512

3 Rounds For Time:
30/25 Calorie Air Bike
15 Bar Muscle Ups
10 Shoulder to Overhead (155/105)

Thursday 170511

20 minute AMRAP
2 Rope Climbs (legless if possible on the first climb)
50 foot Handstand Walk
20 Alternating Pistols

Wednesday 170510

Strength:
Back Squat:
3 x 10 reps @ 75%
WOD:
For Time:
15/12 Calorie Bike Sprint
50 Double-unders
Max Rep Bar Muscle-ups
Rest 3 minutes
15/12 Calorie Bike Sprint
50 Double-unders
Max Rep Chest To Bar Pull-ups
Rest 3 minutes
15/12 Calorie Bike Sprint
50 Double-unders
Max Rep Toes To Bar

Tuesday 170509

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.

Monday 170508

25 Air Bike, Calories
20 Alternating Pistols
15 Toes to Bar
10 Snatches (115/75)
100 Double-unders
10 Snatches (115/75)
15 Toes to Bar
20 Alternating Pistols
25 Air Bike, Calories

Sunday 170507

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

Saturday 170506

Team WOD
2 person teams
7 minute AMRAP
10 Pull-ups
15 KB Swings (55/35)
10 Push-ups
15 Sit-ups
*Partner 1 completes one full round before partner 2 can begin.
Rest 3 minutes
7 minute AMRAP
Walking Lunges, 20 steps
5 Power Cleans (145/105)
5 Lateral Burpees Over The Bar
15 Double-unders
*Partner 1 completes one full round before partner 2 can begin.

Friday 170505

Strength:
Front Squat
3 x 3 reps at 87% of 1RM
WOD:
12 minute AMRAP
20 Toes To Bar
10 DB Push Press (50/35 lb DBs)

Thursday 170504

Max Rounds in 3 minutes
5 Thrusters (135/95)
7 Chest To Bar Pull-ups
Rest 1 minute. Repeat for a total of 5 cycles.

Wednesday 170503

MetCon:
6 Rounds On The Air Bikes:
60 seconds hard and fast
60 seconds slow.
Try to maintain the same fast pace on each 60 second round.
WOD:
7 minutes to complete as many reps as possible:
4-6-8-10-12-14-16-18-21-24
DB Snatches, alternating hands (50/35)
Knees Elbows

Tuesday 170502

Strength:
Back Squat
3 x 5 reps
Front Squat
3 x 3 reps
Increase weight on each set
WOD:
10-9-8-7-6-5-4-3-2-1
Power Clean (155/105)
Lateral Hops Over Barbell

Monday 170501

MetCon Monday
Row, 50/40 Calories
50 Box Jumps (24/20)
Air Bike 50/40 Calories
50 Kettlebell Swings (55/35)
50 Burpees

Sunday 170430

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

Saturday 170429

Team WOD
4 person teams
Team members 1 and 2 taking turns:
7 minuteAMRAP
100m sprint
5 burpees
10 deadlifts (185lbs/125lbs)
5 pull ups
Team Members 3 and 4 taking turns:
7 Minute AMRAP
200m row sprint
5 burpees
15 goblet squats (50lbs/ 30lbs)
5 push ups
Rest 3 minutes and switch WODS.

After both pairs have completed both 7 minute AMRAPs, the whole team will complete for time:
100 power snatches (95lbs/65lbs)

Then calculate the team’s scores. Only complete rounds are considered during the AMRAP section, and time is used as a score for the snatches.

Friday 170428

Strength
Close Grip Bench Press
6 reps @75%
4 reps @80%
4 reps @85%
2 reps @90%
2 reps @90%
WOD
12 minute AMRAP
200m Run
400m Air Bike
20 Medicine Ball Sit-ups

Thursday 170427

Strength
Snatch Balance
*15 minutes to work up to a heavy 3 rep set.
Then,
Overhead Squat
5x3reps @75%
WOD
Alternate between the two exeercises for 16 intervals (8 rounds)
Tabata Plank
Tabata Hollow Hold

Wednesday 170426

For Time
Power Clean
18 - 12 - 6
(135/105), (155/115), (185/135)
Rope Climbs
3 - 2 - 1

Tuesday 170425

Strength:
Thruster
3-3-3-2-2-1
*Increase weight on each set
WOD:
400m Farmers Carry (70/50)
Complete 400m Carry and then rest 1 minute
Repeat 3 times

Monday 170424

Strength
Deadlift
5 reps @70%
5 reps @75%
3 reps @80%
3 reps @85%
2 reps @90%
WOD
AMRAP 20
800m Run
8 Bar Muscle Ups

Sunday 170423

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

Saturday 170422

Team WOD:
3 Person Teams:
5 Rounds For Time and Max Reps
Run 200 Meters
Max Rep DB Ground To Overhead, alternating hands (50/35)
Max Rep Knees To Elbows
*One person runs while the other two perform max reps of DB ground to overhead and KTE.
Team members rotate through each exercise until 5 rounds have been completed

Friday 170421

Strength:
1 RM Front Squat
WOD:
12 Minute AMRAP
Row 200 Meters
10 Front Squats @ 60% of 1 RM

Thursday 170420

Snatch Ladder
12 reps (95/65)
10 reps    (115/75)
8 reps (135/ 95)
6 reps (155/105)
4 reps (165/115)
2 reps (185/135)
*20 min time cap

Wednesday 170419

For Time
50 Wall Balls(20/14)
40 AbMat Situps
30 KB Swings (55/35)
20 Toes To Bar
10 Burpees

Tuesday 170418

Strength:
12 minute EMOM
3 Squat Cleans @ 70%
WOD:
2 Rounds for Time
1000m Air Bike
25 Chest To Bar Pull-ups
25 Power Cleans (135/105)
25 Handstand Push-ups

Monday 170417

Strength
3x3reps Shoulder Press
3x4reps Push Press
3x5reps Push Jerk
2x5reps Split Jerk
WOD
Tabata Squats
Tabata Row

Sunday 170416

We will be closed today to celebrate Easter with our families. See you Monday.

Saturday 170415

21-15-9 rep rounds for time:
Row, Calories
Thrusters (95/65)

Friday 170414

Strength
Front Squat
 6 x 4 reps
*Increase weight on each set.
WOD
5 Rounds for Time
16 Box Jumps
16 Pull Ups
16 OHS (95/65)

Thursday 170413

Strength:
1 RM Shoulder Press
WOD:
Max Calories on Air Bike in 6 minutes

Wednesday 170412

For time:
50 Medicine-ball Cleans (20/14)
25 Push Jerks (155/105)
50 Medicine-ball Cleans

Tuesday 170411

Strength
EMOM 10
3 Power Snatch @70%
WOD
3 Rounds for Time
16 Sumo Dead-lift High Pull (95/65)
40 Sit-ups
60 Double Unders
*Rest 60 seconds between rounds

Monday 170410

Strength:
Back Squat
7x3
*Increase weights on each set
WOD
3 Rounds for Time:
500m Row
400m Run

Sunday 170409

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

Saturday 170408

2016 Masters Qualifer Event 4
For Time:
55 Burpees
34 Overhead Squats (95/65)
21 Muscle-ups

Friday 170407

Strength:
15 minutes to establish a 1 RM Clean and Jerk
WOD:
For Time:
Row 2000 Meters

Thursday 170406

Strength:
Dead-lift
3x5 @ 75%
3x3 @ 80%
Bench Press
4 x 6 reps
Increase weight on each set.

Wednesday 170405

For Time:
Row, 40 Calories
40 Pullups
40 Hand Release Pushups
20 Cal Row
20 Pullups
20 Hand Release Pushups

Tuesday 170404

Strength:
12 minute EMOM
3 Squat Snatch @ 75%
WOD:
15 minute AMRAP
18 Wall Balls
2 Rope Climbs
200m Run

Monday 170403

Strength:
10 minute EMOM
3 Clean and Jerks @75%
WOD
3 Rounds for Time:
12 Burpees
15 Push Press (95/65)
18 Air Bike, calories

Sunday 170402

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

Saturday 170401

24-18-12-6 rep rounds for time:
Air Bike, Calories
Power Snatch (95/65)
Toes To Bar

Friday 170331

Strength:
Front Squat
5 x 2 reps @ 90%
WOD:
20 minute AMRAP
50 Double-unders
Single KB Front Rack Walking Lunge (55/35), 50 Steps (switch hands at 25 steps)
10 Bar Muscle-ups

Thursday 170330

Four Rounds For Time:
Row, 20 Calories
15 Burpee Box Jump Overs (24"/20")
10 Handstand Push-ups

Wednesday 170329

For Time:
12 Dead-lifts (225/155)
2 Rope Climbs, 15 ft.
9 Dead-lifts
2 Rope Climbs
6 Dead-lifts
2 Rope Climbs
3 Dead-lifts
2 Rope Climbs

Tuesday 170328

25 minute running clock:
9 minute AMRAP
5 Burpees Over The Bar
15 Overhead Squats (95/65)
40 Double-unders

Rest 2 minutes

7 minute AMRAP
5 Burpees Over The Bar
10 Overhead Squats (115/75)
30 Double-unders

Rest 2 minutes

5 minute AMRAP
5 Burpees Over The Bar
5 Overhead Squats (135/85)
20 Double-unders

Monday 170327

Three Rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups
10 Clean & Jerks (135/95)

Sunday 170326

CrossFit Games Open WOD 17.5

Saturday 170325

For Time:
30 Chest To Bar Pull-ups
15 Power Cleans (135/95)
Run 400 Meters
20 Chest To Bar Pull-ups
10 Squat Cleans (155lbs/105)
Run 200 Meters
10 Chest Bar Pull-ups
5 Squat Clean & Jerk (175lbs/115lbs)
Run 100 Meters
We will begin judging Open WOD 17.5 at the conclusion of the 8:30a class.

Friday 170324

CrossFit Games Open WOD 17.5

10 Rounds For Time:
9 Thrusters
35 Double-unders
40 minute time cap

Rx'd (16 yrs-54 yrs)
Men: 95 lbs
Women: 65lbs

Rx'd Masters (55yrs+)
Men: 65lbs
Women: 45lbs

Thursday 170323

Rest day or make up a missed WOD. Work on mobility.
Get prepped for the CrossFit Games Open WOD 17.5
OR,
Strength:
Dead-lift
5 reps @ 40% & 50%
3 reps @ 60%
5 reps @ 65%
5 reps @ 75 %
Max reps @ 85%
WOD:
In 12 minutes complete as many rounds as possible:
15 Kettlebell Swings (55lbs/35lbs)
1 Rope Climb, 15 ft
Run 100 meters

Wednesday 170322

Strength:
In 6 minutes complete as many Strict Dead Hang Pull-ups as possible. NO KIPPING. NO SWINGING.
Legs straight. Body in hollow position.
WOD:
21-15 -9  rep rounds for time:
Hand Release Push-ups
Box Jumps (24"/20")
Handstand Push-ups

Tuesday 170321

Strength:
Front Squat
5 x 3 reps @ 70%, 75%, 80%, 85%, 90%
Rest 90 seconds between sets
WOD:
10 Minute AMRAP
10 DB Thrusters (50/35) Masters 55+ (35/20)
30 Double Unders

Monday 170320

Strength:
Push Jerk Press
5 reps each @ 65% & 70%
3 reps each @ 75% & 80%
2 reps each @ 85% & 90%
Rest 90 seconds between sets
WOD:
In 8 minutes complete as many rounds as possible of
14 Kettlebell Snatches, alternating arms (55/35)
10 Toes to Bar

Sunday 170319

CrossFit Games Open WOD 17.4. Make up a missed WOD. Mobility.

Saturday 170318

8 minutes: Max Calorie Row
Rest 2 minutes
8 minutes Max Calorie on Air Bike
Rest 2 minutes
8 minutes: 200 meter Shuttle Runs (100 out/100 back)

CrossFit Games WOD 17.4 judging will begin at the conclusion of the 8:30a class

Friday 170317

CrossFit Games Open WOD 17.4

Thursday 170316

Rest Day for those registered for the CrossFit Open
WOD:
10-9-8-7-6-5-4-3-2-1
Back Squat (145/105)
Power Clean (145/105)
Rest 1 minute between rounds

Wednesday 170315

Strength:
Hang Power Snatch
5 x 3 Reps
Increase load on each set
WOD:
50-40-30-20-10 rep rounds for time:
Russian KB Swings
Double-unders

Tuesday 170314

Strength:
Shoulder Press
5 x 3 reps
Increase weight on each set.
Rest 90 seconds between sets
WOD:
Complete as many rounds and reps as possible in 15 minutes:
2 Rounds:
3 Single Arm DB Overhead Squat (Right)
3 Single Arm DB Overhead Squat (Left)
6 Pull-ups
2 Rounds:
6 Single Arm DB Overhead Squat (Right)
6 Single Arm DB Overhead Squat (Left)
9 Pull-ups
2 Rounds:
9 Single Arm DB Overhead Squat (Right)
9 Single Arm DB Overhead Squat (Left)
12 Pull-ups
2 Rounds:
12 Single Arm DB Overhead Squat (Right)
12 Single Arm DB Overhead Squat (Left)
15 Pull-ups
Men use 50lbs. Women use 35lbs
Masters 55+: men 35lbs/women 20lbs

Monday 170313

Strength:
Deadlift
5-5-3-3-3-1-1-1-1 reps
WOD:
Tabata Double-unders

Sunday 170312

CrossFit Open WOD 17.3. Make up a missed WOD. Mobility.

Saturday 170311

For Time:
Run 200 meters
Rest 30 seconds
Run 400 meters
Rest 60 seconds
Run 600 meters
Rest 90 seconds
Run 800 meters

Judging for 17.3 begins at the conclusion of the 8:30a class

Friday 170310

CrossFit Games Open WOD 17.3

Thursday 170309

Rest Day for those registered to compete in the CrossFit Open

21-15-9 rep rounds for time:
Bench Press (135/95)
Squat Clean (135/95)

Wednesday 170308

3 Rounds For Time:
Run 400 Meters
30 Wall Balls(20/14)
50 Double-unders

Tuesday 170307

Strength:
15 minutes to establish a 1RM Thruster
WOD:
Row 15 Calories
15 DB Thrusters (Use same weights as in the CF Open)
3 15 ft Rope Climbs
Row 12 Calories
12 DB Thrusters
2 15 ft Rope Climbs
Row 9 Calories
9 DB Thrusters
1 15 ft Rope Climbs

Monday 170306

4 Rounds For Time:
Run 200 Meters
8 Strict Handstand Push-ups
16 Kettlebell Swings (55/35)
24 AbMat Sit-ups

Sunday 170305

CrossFit Game Open WOD 17.2. Olympic Lifting. Mobility.

Saturday 170304

Team WOD
5 person Teams
24 minute AMRAP
100 Meter  Farmers Walk (70lb/45lb)DB's or KB's
Max Rep Push-up
Max Rep Lateral Box Shuffle
Max Rep Supine Ring Pulls
Air Bike- Max Calories

Friday 170303

CrossFit Games Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells, scaled: 35lb DBs, hanging knee raises, pull-ups
Women use 35-lb. dumbbells, scaled: 20lb DBs, hanging knee raises, pull-ups
55yrs + Rx:
Men use 35lb DBs, Toes To Bar, Chest To Bar Pull-ups
Women use 20lb DBs, Toes To Bar, Chest To Bar Pull-ups
55yrs + Scaled:
Men: 20 lb DBs, sit-ups, Jumping Chest To Bar Pull-ups
Women: 10lb DBs, sit-ups, Jumping Chest To Bar Pull-ups

Thursday 170302

Rest Day For Those Registered For the 2017 CrossFit Open
For time:
25-20-15-10
Double-unders
Medicine Ball Cleans (20/14)
Medicine Ball Sit-ups (20/14)

Wednesday 170301

Strength:
Power Clean
5 x 5 @ 85% of 1 RM
WOD:
10 minute AMRAP:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

Tuesday 170228

Strength:
Front Rack Lunge
6 x 4 reps (8 total)
Increase load on each set
WOD:
9 Minute AMRAP
4 Power Clean (155/105)
8 Lateral Burpees Over Barbell
12 Air Squats

Monday 170227

Strength:
10 sets of the following complex. Increase weight on each set
1 Shoulder Press + 2 Push Press + 3 Push Jerks
WOD:
9 AMRAP:
3 Ring Muscle-ups
12 AbMat Sit-ups

Sunday 170226

We will be judging  CF OPEN WOD 17.1 on Friday evening starting at 6p, Saturday after the 8:30a class until noon, and Sunday from 2 to 4p or when everyone is finished. You have until 4p Sunday to complete the workout. Monday through Thursday will be reserved for daily WODs. For the benefit of everyone NO EXCEPTIONS WILL BE MADE.

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

Saturday 170225

Partner WOD
For Time And Max Reps
Partner 1: Run 400 Meters
Partner 2: Max Rep Clean & Jerk (135/95)
Switch
Rest 2 minutes
Partner 1: Run 400 Meters
Partner 2: Max Rep Back Squat (135/95)
Switch
Rest 2 minutes
Partner 1: Run 400 Meters
Partner 2: Max Rep Double-unders
Switch
Rest 2 minutes
Partner 1: Run 400 Meters
Partner 2: Max Rep Burpees onto a 45lb bumper plate
Switch

We will be judging  CF OPEN WOD 17.1 on Friday evening starting at 6p, Saturday after the 8:30a class until noon, and Sunday from 2 to 4p or when everyone is finished. You have until 4p Sunday to complete the workout. Monday through Thursday will be reserved for daily WODs. For the benefit of everyone NO EXCEPTIONS WILL BE MADE.

Friday 170224

CrossFit Open Workout 17.1

To Those Registered For The Open:
We will be judging  CF OPEN WOD 17.1 on Friday evening starting at 6p, Saturday after the 8:30a class until noon, and Sunday from 2 to 4p or when everyone is finished. You have until 4p Sunday to complete the workout. Monday through Thursday will be reserved for daily WODs. For the benefit of everyone NO EXCEPTIONS WILL BE MADE.

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Post time to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.

Thursday 170223

CrossFit Open WOD 17.1 will be announced at 7p this evening. Those that have registered to compete in the Open should take today as an active rest day. We will be judging  CF OPEN WOD 17.1 on Friday evening starting at 6p, Saturday after the 8:30a class until noon, and Sunday from 2 to 4p. or when everyone is finished. You have until 4p Sunday to complete the workout. Monday through Thursday will be reserved for daily WODs. For the benefit of everyone NO EXCEPTIONS WILL BE MADE

3 Rounds for time:
Air Bike, 20 calories @ not below 225 watts
20 Supine Ring Pulls
20 Medicine Ball Sit-ups (20/14)
20 Goblet Squats (45/25)
20 Push-ups (strict! No wormy push-ups)

Wednesday 170222

Three Rounds For Time:
Run 400 Meters
15 Dead-lifts (225/155)
25 Wall Balls (20/14)

Tuesday 170221

Strength:
15 minutes to establish a 1RM Power Clean & Jerk
WOD:
15 Minute AMRAP
5 Power Clean & Jerk @70% of 1RM
10 Chest To Bar Pull-ups
30 Double-unders

Monday 170220

Strength:
Every minute on the minute for 15 minutes
1 Power Snatch @ 80% of 1 RM
WOD:
15 minute AMRAP
10 Alternating One Arm DB Ground To Overhead (70/45),Masters 55+ (55/30)
5 Burpee Box Jumps(24/20)
10 Toes To Bar

Sunday 170219

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

Saturday 170218

Partner WOD
20 Minute AMRAP
Partner 1: Rows For Calories
Partner 2: 200 Meter Waiters Walk (35lbs/25llbs) switch arms at the 100 meter mark*
*If you set the plate down or rest, you must complete 5 burpees before resuming.
Score is the number of rounds completed x calories rowed

Friday 170217

WOD 1:
Complete as many reps as possible in 12 minutes of:
3-6-9-12-15-18-21-24-27-30
Overhead Squat (95/65)
Chest To Bar Pull-ups
WOD 2:
Complete as many reps as possible in 12 minutes of:
3-6-9-12-15-18-21-24-27-30
Hang Squat Clean (95/65)
Strict Handstand Push-ups*
*Scaling: DB Z-Press

Thursday 170216

Three Rounds For Time:
Row, 500 Meters
Bike, 1000 Meters
Run, 400 Meters

Wednesday 170215

WOD 1:
12 minute Snatch Ladder
Start at 50% of 1 RM . Add 10 lbs until failure.
WOD 2:
JT
21-15-9 Rep Rounds For Time:
Handstand Push-ups
Ring Dips
Push-ups

Tuesday 170214

Strength:
Every Minute On The Minute For 7 Minutes:
5 Weighted Pull-ups (Strict)
WOD:
15 minute AMRAP
Row, 15 Calories
5 Ring Muscle-ups
10 Hang Power Cleans (135/95)

Monday 170213

Strength:
Dead-lift
3 reps @ 75%,  80%, 85%
Max Reps @ 90%
WOD:
For Time
21-18-15-12-9
Air Bike - Calories
Power Snatch (75/55)

Sunday 170212

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

Saturday 170211

Team WOD:
Teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Kettlebell Swings (55/35)
Station 4 – Air Bike 25/15 Calories
Station 5 – Rest

Friday 170210

REMINDER: The 9a class for today has been cancelled.

20 minute AMRAP
5 Bar Muscle-ups
10 Thrusters (115/75)
30 Double-unders

Thursday 170209

'Paul Pena'
7 Rounds, Each For Time
100 Meter Sprint
19 Kettlebell Swings (70/55)
10 Burpee Box Jumps (24/20)
Rest 3 Minutes Between Rounds

Wednesday 170208

WOD 1:
6 Rounds:
45 seconds Max Rep Dumbbell Thrusters (45/25)
Rest 15 seconds
45 seconds Max Rep Pull-ups
Rest 15 seconds
WOD 2:
4 Minutes:
Max Calories on the Air Bikes

Tuesday 170207

Strength:
10 minutes to establish a 1RM Power Clean
WOD:
12 minute AMRAP
5 Power Cleans @ 75% of 1 RM
10 Bar Facing Burpees
15 Wall Balls (20/14)

Monday 170206

20 min AMRAP
20 Row - Calories
15 Handstand Push-ups
10 Kettlebell Snatch (55/35) alternating

Sunday 170205

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

Saturday 170204

5 Rounds For Time:
Run 200 Meters
20 Kettlebell Swings (55/35)
10 Burpee Box Jumps (24"/20")
5 Bar Muscle-ups

Friday 170203

WOD 1:
Tabata Hang Squat Clean (85/55) (8 rounds)
Rest 8 minutes
WOD 2:
Bench press 135lbs/95lbs X 21-18-15-12-9-6-3 reps rest 60 seconds between sets.

Thursday 170202

WOD 1:
Tabata Push-Press (75/55) (8 rounds)
Rest 8 minutes
WOD 2:
Snatch 95lbs/65lbs X 21-18-15-12-9-6-3 reps rest 60 seconds between sets.

Wednesday 170201

WOD 1:
Tabata Front Squats (95/65) (8 rounds)
Rest 8 minutes
WOD 2:
Deadlift 135lbs/95lbs X 21-18-15-12-9-6-3 reps rest 60 seconds between sets.

Tuesday 170131

"Fight Gone Bad!"
Three rounds of:
1 Minute Max Rep Wall-ball (20lb/14lb) (10ft/9ft)
1 Minute Max Rep Sumo Dead-lift High-Pull (75lbs/55lbs)
1 minute Max Rep Box Jump (24"/20")
1 Minute Max Rep Push-press (75lbs/55lbs)
1 Minute Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday 170130

4 Rounds For Time:
Air Bike 1000 Meters
Max Rep Body Weight Bench Press
(record number of bench press reps)

Sunday 170129

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

Friday 170127

4 Rounds For Time:
50 Double-unders
25 Knees To Elbows
Overhead Walking Lunge (45lb bumper/25lb bumper), 50 Steps

Thursday 170126

Three Rounds For Time:
Air Bike 1,000 Meters
25 Sumo Dead-lift High Pulls (95/65)
25 Shoulders To Overhead (95/65)

Wednesday 170125

Complete as many rounds in 20 minutes of:
10 Pull-ups
15 Push-ups
20 Air Squats

Tuesday 170124

Three Rounds For Time:
25 Toes To Bar
50 Double Unders
15 Squat Cleans (135/85)

Monday 170123

50 rounds for time:
1 Handstand Pushup
2 Burpees
3 Med ball Squat Cleans (20/14)

Sunday 170122

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

Saturday 170121

'RJ'
5 Rounds For Time
Run 800 Meters
5 Rope Climbs (15ft)
50 Push-ups

Friday 170120

20 minute AMRAP
5 Back Squats (135/95)
10 Handstand Push-ups
15 Pull-ups

Thursday 170119

Back Off Day
20 minutes of Rowing or Air Bike. (your choice)
Go at a moderate pace. If you can have a conversation without gasping for breath, then you're doing it right.
Then,
3 Rounds (Not For Time)
25 Abmat Sit-ups
25 Back Extensions

Wednesday 170118

Strength:
Snatch Balance:
3 reps @ 50%, 60%, 70% *
2 x 3 reps @ 80%*
*Use the percentages of you Snatch 1RM
WOD:
3 Rounds For Time
15 Chest To Bar Pull-ups
12 Box Jumps (24/20)
9 Overhead Squats (135/95)

Tuesday 170117

For Time:
Run 200 Meters
15 Power Cleans (135/95)
15 Ring dips
Run 200 Meters
12 Power Cleans (155/105)
12 Ring Dips
Run 200 Meters
9 Power Cleans (185/115)
9 Ring Dips

Monday 170116

Strength:
Overhead Squat
5 reps @ 60%, 70%, 80%
2 reps @ 90%
Rest 2 minutes between sets
WOD:
21-15-9 rep rounds for time:
Hang Power Snatch (95/65)
Box Jumps (24/20)
Toes To Bar

Sunday 170115

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

Saturday 170114

“Matt B”
5 Rounds For Time:
5 Burpees
10 Chest To Bar Pull-ups
20 Wall Balls (20/14)
30 Push Ups
400m Run

Friday 170113

For Time:
Row 1000 Meters
21 Dead-lifts (225/155)
7 Wall Climbs
Row 500 Meters
15 Dead-lifts
5 Wall Climbs
Row 250 Meters
9 Dead-lifts
3 Wall Climbs

Thursday 170112

Strength:
Shoulder Press
3-3-3-3-3-3-3
Increase weight on each set
Rest 2 minutes between sets
WOD:
'GI Jane'
For Time:
100 Burpee Pull-ups

Wednesday 170111

Three rounds for time of:
Row 50 calories
150 double unders
50 walking lunges

Tuesday 170110

Strength:
Back Squat
5 reps @ 60%, 70%, 80%
3 reps @ 90%
Rest 2 minutes between sets
WOD:
5 rounds for time of:
10 Toes-to-bars
15 Box Jumps, 24/20 in
20 Wall Balls, 20/14 lbs

Monday 170109

Complete as many rounds as possible in 20 minutes of:
12 Kettlebell Swings (55/35)
8 Ring Dips
4 Squat Cleans (155/105)

Sunday 170108

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

Saturday 170107

'Baz'
30 minute AMRAP
30 Double-unders
8 Squat Cleans (155/110)
11 Hand Release Push-ups

Friday 160106

Row 2000 Meters
Then,
8 minute AMRAP Ladder
3-6-9-12-15-18-21....
Russian Kettlebell Swing(55/35)
Burpees

Thursday 170105

Strength:
Front Squat
5 Reps @ 70%
5 Reps @ 80%
3 Reps @ 90%
WOD:
'Fran'
21-15-9 rep rounds for time:
Thrusters (95/65)
Pull-ups

Wednesday 170104

3 Rounds For Time:
Air Bike 500 Meters
12 Box Jump Overs (24"/20")
9 Dead-lifts (255/185)
15 Ring Push-ups

Tuesday 170103

Strength:
15 minutes to establish a 1 RM Thruster
WOD:
5 Rounds For Time
40 Double unders
9 Thrusters @ 50% of 1 RM
9 Chest To Bar Pull-ups

Monday 170102

'Cindy'
20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

Sunday 170101

DODGE BALL AT YOUTH FITNESS ZONE 2P TO ?