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
Tuesday, February 28, 2017
Monday, February 27, 2017
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
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, February 26, 2017
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.
Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.
Saturday, February 25, 2017
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.
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, February 24, 2017
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.
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.
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, February 23, 2017
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)
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, February 22, 2017
Tuesday, February 21, 2017
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
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, February 20, 2017
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
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, February 19, 2017
Saturday, February 18, 2017
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
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, February 17, 2017
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
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, February 16, 2017
Wednesday, February 15, 2017
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
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, February 14, 2017
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)
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, February 13, 2017
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)
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, February 12, 2017
Saturday, February 11, 2017
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
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, February 10, 2017
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
20 minute AMRAP
5 Bar Muscle-ups
10 Thrusters (115/75)
30 Double-unders
Thursday, February 9, 2017
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
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, February 8, 2017
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
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, February 7, 2017
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)
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, February 6, 2017
Monday 170206
20 min AMRAP
20 Row - Calories
15 Handstand Push-ups
10 Kettlebell Snatch (55/35) alternating
20 Row - Calories
15 Handstand Push-ups
10 Kettlebell Snatch (55/35) alternating
Sunday, February 5, 2017
Saturday, February 4, 2017
Saturday 170204
5 Rounds For Time:
Run 200 Meters
20 Kettlebell Swings (55/35)
10 Burpee Box Jumps (24"/20")
5 Bar Muscle-ups
Run 200 Meters
20 Kettlebell Swings (55/35)
10 Burpee Box Jumps (24"/20")
5 Bar Muscle-ups
Friday, February 3, 2017
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.
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, February 2, 2017
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.
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, February 1, 2017
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.
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.
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