Tuesday 190101

DODGEBALL
10a at Youth Fitness Zone

Monday 181231

'Filthy 50'
For time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunge Steps
50 Knees-To-Elbows
50 Push Presses
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double-unders
Men: 24-inch box, 35-lb KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 25-lb KB, 35-lb. push press, 14-lb. ball

Sunday 181230

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

Saturday 181229

Partner WOD
7 Rounds For Time:
P1: 15 Medicine Ball Clean Wall Balls (20/14)
P2: Weighted Front Plank Hold (55/35 bumper plate)

Friday 181228

Strength:
Back Squat
3 x 5 reps @ 85% of 1 RM
Front Squat
3 x 3 reps @ 85% of 1 RM
WOD:
7 minute AMREP
Burpee Pull-ups

Thursday 181227

4 Rounds For Time:
Air Bike 1,000 meters
12 Strict Ring Dips
9 Strict Handstand Push-ups
6 DB Bench Press (pick weight-make it heavy)

Wednesday 181226

Strength:
15 minutes to establish a 1RM Squat Clean Thruster
WOD:
'Jackie'
For Time:
Row 1,000 Meters
50 Thrusters (45/35)
30 Pull-ups

Tuesday 181225

CLOSED: CHRISTMAS DAY

Holiday class times are as follows:
 12/26-12/31
Monday - Friday
12:30, 5p,6p,7p
Saturday
8:30a
Sunday
2-4p
New Years Day
10a Dodge Ball

This is subject to change, so keep an eye on the CrossFit Stillwater FaceBook page for updates

Monday 181224

We will only be having a special 1P Class today. All other classes are cancelled.
12 Days of Christmas
For time:
1 Power Snatch (95/65)
2 Ring Dips
3 Burpee Broad Jumps
4 Pull-ups
5 Knees To Elbows
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunge
9 Box Jumps (24/20)
10 Wall Balls (20/14)
11 Kettlebell Swings (55/35)
12 Thrusters (95/65)

Sunday 181223

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

Saturday 181222

Teams of 2
150 Pull Ups
150 Push Ups
150 AbMat Sit-ups
Row 150 Calories
One person working at a time. Trade off as often as necessary.
20 min Time Cap

Friday 181221

Strength:
Shoulder Press
5 x 5 reps
Go as heavy as possible
WOD:
3 Rounds For Time:
40 Double-unders
20 Toes To Bar
10 Hang Power Clean & Jerks (135/95) (115/75)

Thursday 181220

3 Rounds For Time:
Run 400 Meters
21 Sumo Dead-lift High Pulls (95/65)
12 Chest To Bar Pull-ups

Wednesday 181219

Strength:
Dead-lift
5 reps @ 50%, 60%, 70%
3 reps @ 80%, 90%
WOD:
10 minute AMRAP
10 Kettlebell Hang Snatch, Right Arm (55/35)(45/25)
Single Arm Kettlebell Overhead Walking Lunge, Right Arm (55/35)(45/25), 10 Steps
10 Kettlebell Hang Snatch, Left Arm
Single Arm Kettlebell Overhead Walking Lunge, Left Arm, 10 Steps

Tuesday 181218

Strength:
15 minutes to establish a 3RM Front Squat
WOD:
For time:
20 Hang Power Cleans (95/65) (75/45)
20 Front Squats
20 Push Jerks
20 Squat Clean Thrusters
* At the top of every minute, including the start of the workout, perform 4 lateral burpees over the bar

Monday 181217

20 Minute AMRAP
Run 100 Meters
1 Rope Climb
10 Pushups
15 Wall Balls (20/14)

Sunday 181216

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

Saturday 181215

24 minute EMOM
Minute 1: 3 Ring Muscle-ups
Minute 2: 9 Thrusters (95/65)
Minute 3: Row 15/12 Calories
Minute 4: Rest

Friday 181214

10 minute EMOM
1 Power snatch +1 Hang Squat Snatch + 1 Overhead Squat @ 65%
WOD:
12 minute AMRAP:
50 Air Squats
25 Burpees
5 Rope Climbs

Thursday 181213

4 Rounds For Time:
Row 500 Meters
25 Push-ups
25 Toes To Bar

Wednesday 181212

Strength:
10 minute EMOM
1 Power Clean + 1 Hang Squat Clean +1 Push Jerk  + 1 Split Jerk @65%
WOD:
For Time:
6-5-4-3-2-1
Power Cleans @ 75% of 1RM
Bar Muscle-ups

Tuesday 181211

5 Rounds For Time:
Run 400 Meters
50 Double-unders
15 Burpee Box Jump Overs

Monday 181210

Strength:
15 minutes to establish a heavy 4 Rep Overhead Pause Squat. (hold 3 seconds at the bottom)
WOD:
12 minute EMOM (3 rounds)
Minute 1: Max Rep Strict Pull-ups
Minute 2: 12 Wall Balls (20/14)
Minute 3: 3- Max Rep Strict Ring Dips
Minute 4: 12 Wall Balls

Sunday 181209

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

Saturday 181208

Teams of 4
20 Minute AMRAP/REP
1. Row 20 Calories (rabbit)
2. Max Rep Dumbbell Hang Squat Cleans (50/35)
3. Max Rep Handstand Push-ups
4. Rest

Friday 181207

2018 Crossfit Stillwater Fall Classic WOD 18.5

2011 CrossFit Games Open WOD 11.1

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

• 30 Double-unders
• 15 Power snatches (75lbs / 35kg)

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

• 30 Double-unders
• 15 Power snatches (55lbs / 25kg)

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 10 minutes of:

• 30 Double-unders
• 15 Power snatches (65lbs / 30kg)

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 10 minutes of:

• 30 Double-unders
• 15 Power snatches (45lbs / 20kg)

Thursday 181206

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

Wednesday 181205

5 Rounds For Time:
Run 400 Meters
20 Box Jumps (24/20)
20 Walking Lunge Steps

Tuesday 181204

Strength:
1 Rep Max Weighted Pull-up
1 Rep Max Weighted Ring Dip
WOD:
9 minute AMRAP:
6 Chest To Bar Pull-ups
3 Strict Handstand Push-ups

Monday 181203

For Time:
50-35-20
Air Bike (Calories)
Russian Kettlebell Swings (55/35)
Double-unders

Sunday 181202

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

Saturday 181201

5 Rounds For Time:
Run 400 Meters
5 Bar Muscle-ups
10 Dead-lifts (225/155)

Friday 181130

2018 CrossFìt Stillwater Fall Classic WOD 18.4

Thursday 181129

10 Minute EMOM:
1 Squat Clean + 1 Hang Power Clean + 1 Split Jerk
Minutes 1-3: 3 reps/min @ 65%
Minutes 4-6: 3 reps/min @ 70%
Minutes 7-8: 2 reps/min @ 75%
Minutes 9-10: 2 reps/min @ 80%
WOD:
15 Minute EMOM Alternate Each Minute Between
2 Ring Muscle-ups
7 Handstand Push-ups
6 Alternating Leg Pistols

Wednesday 181128

Strength:
10 Minute EMOM:
1 Squat Snatch + 1 Hang Squat Snatch
Minutes 1-3: 3 reps/min @ 65%
Minutes 4-6: 3 reps/min @ 70%
Minutes 7-8: 2 reps/min @ 75%
Minutes 9-10 2 reps/min at 80%
WOD:
3 Rounds Of 3 Minute AMRAPs:
10 Wall Balls (20/14)
10 Hang Power Snatch (75/55)
Rest 3 minutes between rounds.

Tuesday 181127

5 Rounds For Time On Each Round:
Row 750 Meters
40 Double-unders
15 Dead-lifts (155/105)
Rest 3 minutes between rounds

Monday 181126

Strength:
Pause Front Squat
3 seconds on the bottom.
Work up to a heavy 5 reps
WOD:
7 minute AMRAP:
5 Squat Clean Thrusters (115/85) (95/65)
7 Toes To Bar

Sunday 181125

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

Saturday 181124

With a partner, complete 3 alternating sets each of:
20 Wall Balls (20/14)
20 Sumo Dead-lift High Pull (75/55)
20 Burpees
20 Push Press (75/55)
Row 20/15 Calories

Partner 1 performs 20 Wall Balls
Partner 2 performs 20 Wall Balls
Partner 1 performs 20 SDHP
Partner 2 performs 20 SDHP
Etc...

Friday 181123

5 Rounds For Time On Each Round:
12 Dumbbell Bench Press (pick weight. make it challenging)
12 Horizontal Ring Pulls With Feet On A Box
Air Bike 500 Meters
Rest 2 minutes between rounds

Thursday 181122

9a class only

3 Rounds For Time:
Run 400 Meters
15 Power Snatches (95/65)
15 Overhead Squats (95/65)

Wednesday 181121

Strength:
15 minutes to work up to a 3 RM Back Squat
WOD:
12 minute AMRAP
30 Double-unders
3/6/9/12/15/18...
Power Clean (115/75 pounds)

Tuesday 181120

“Tabata Tuesday”
‘Tabata This!’
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

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

Monday 181119

Every 2 minutes, for 30 minutes (3 sets of each):
1 – 400/300 Meter Row
2 – 20 Ring Dips
3 – Air Bike 30/20 Calories
4 – 20 Toes to Bar
5 – 10 Renegade Rows (pick weight, make challenging)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Sunday 181118

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

Saturday 181117

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

Friday 181116

CrossFit Stillwater Fall Classic WOD 18.3 is:

WORKOUT 17.3

 Prior to 8:00, complete:

  3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95 / 65 lb.)

 Then, 3 rounds of:

  7 chest-to-bar pull-ups

5 squat snatches (135 / 95 lb.)

 *Prior to 12:00, 3 rounds of:

  8 chest-to-bar pull-ups

4 squat snatches (185 / 135 lb.)

 *Prior to 16:00, 3 rounds of:

  9 chest-to-bar pull-ups

3 squat snatches (225 / 155 lb.)

 *Prior to 20:00, 3 rounds of:

  10 chest-to-bar pull-ups

  2 squat snatches (245 / 175 lb.)

 Prior to 24:00, 3 rounds of:

  11 chest-to-bar pull-ups

  1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes
Rx:

Men use 95-135-185-225-245-265 lb.

Women use 65-95-135-155-175-185 lb.

 

Scaled:

 Jumping chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Men use 45-75-95-115-135-155 lb.

Women use 35-55-65-75-95-105 lb.

 

Masters 55+ Rx:

Chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Men use 75-105-135-155-185-205 lb.

Women use 45-75-95-115-135-155 lb.

 

Masters 55+ Scaled:

 Jumping chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Men use 45-75-95-115-135-155 lb.

Women use 35-55-65-75-95-105 lb.

Thursday 181115

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

Wednesday 181114

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

Tuesday 181113

'Helton'
3 Rounds For Time: morning
Run 800 Meters
30 Dumbbell Squat Cleans (50lb DBs/35lb DBs)
30 Burpees

Monday 181112

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

Sunday 181111

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

Don't Forget Michaela's wedding is at 4p.

Saturday 181110

3 Rounds For Time:
Run 400 Meters
8 Dead-lifts (255/185)
10 Burpee Pull-ups
12 Single Arm Kettlebell Thrusters- 6 right arm/6 left arm (55/35)
14 Box Jumps (24/20)

Friday 181109

CrossFit Stillwater Fall Classic WOD 18.2
 

CROSSFIT GAMES OPEN WORKOUT 14.3

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch
MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Thursday 181108

For Time:
Air Bike,1,000 Meters
1 Rope Climb
Air Bike,1,000 Meters
2 Rope Climbs
Air Bike,1,000 Meters
3 Rope Climbs
Air Bike,1,000 Meters
4 Rope Climbs

Wednesday 181107

Strength:
Dead-lift
3 x 5 reps @ 85% of 1 RM
WOD:
12 minutes AMRAP
7 Box Jumps (30”/24”)
14 Kettlebell Swings (70/55)

Tuesday 181106

Tabata Push Jerk(95/65)
Rest 3 minutes
Tabata Chest To Bar Pull-up
Rest 3 minutes
Tabata Push-up
Rest 3 minutes
Tabata Hang Power Snatch (95/65)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Men: 95 lb.
Women: 65 lb.

Monday 181105

Back Squat
5 x 5 reps
Increase weight on each set if possible.
WOD:
7 minute AMRAP
20 Dumbbell Push Presses
40 Double-unders
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Sunday 181103

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

Saturday 181103

Teams of 4:
4 Rounds For Time:
1. Run 400 Meters
2. 15 Burpee DB Cleans (50/35)
3. 15 Pull-ups
4. Rest

Friday 181102

CrossFit Stillwater Fall Classic WOD 1:

CF Games Open WOD 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap

Thursday 181101

'Nate'
As Many Rounds As Possible In 20 Minutes Of:
2 Muscle-ups
4 Handstand Push-ups
8 Ketllebell Swings (70/55)

Wednesday 181031

3 Rounds For Time:
400 Meter Run Carrying A Medicine Ball (20/14)
20 Medcine Ball Clean-Wall Ball Shots (20/14)
20 Medicine Ball Sit-ups (20/14)

Tuesday 181030

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest:
First 8 intervals: Pull-ups
Second 8 intervals: Push-ups
Third 8 intervals: Sit-ups
Fourth 8 intervals: Air Squats.
There is no rest between exercises.

Monday 181029

Strength:
15 minutes to achieve a 1 RM Weighted Pull-up
WOD:
Three Rounds For Time:
20 Russian KB Swings
16 Alternating Leg Kettlebell Goblet Reverse Lunge
12 Alternating Arm Kettlebell Clean and Jerk
Men: 55lb KB. Women: 35lb KB

Sunday 181028

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

Saturday 181027

Teams of 3
Each team member completes 7 reps (21 reps as a team) of each exercise before moving on to the next exercise
7 rounds for time of:
21 Strict Handstand push-ups
21 Thrusters (men 135lbs/women 85lbs)
21 Knees to elbows
21 Dead-lift (men 245lbs/women 155lbs)
21 Lateral Burpees Over The Bar
21 Kettlebell swings, (men 70lbs/women 55lbs)
21 L-Hang Pull-ups

Friday 181026

Strength:
Back Squat
3 x 10 reps @ 70% of 1 RM
WOD:
12 minute AMRAP
35 Double-unders
15 Knees To Elbows
12 Dumbbell Squats
9 Dumbbell Push Press
Men: 2-50lb DB’s
Women: 2-35lb DB’s

Thursday 181025

Pressing Snatch Balance
3-3-3-3-3
Heaving Snatch Balance
2-2-2-2-2
Drop Snatch Balance
1-1-1-1-1

Wednesday 181024

15 minute EMOM
1st min: 6 Dead-lifts + 4 Hang Power Cleans + 2 Push Presses (135/95)(115/75)
2nd min: 3 Bar Muscle ups
3rd min: Row 175 Meters
WOD 2:
For Time::
400 Meter Farmers Carry.
Men: 50lb DB's
Women: 35lb DB's

Tuesday 181023

3 Rounds for time of:
Run 400 meters
30 Bench Press (men 135lbs/women 85lbs)
15 Strict Pull-ups

Monday 181022

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.

Sunday 181021

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

Saturday 181020

In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Dumbbell Hang Cleans (50/35 lbs)
(rest station)
20 Pull-Ups
(rest station)
Follow the leader format. You may not start the next exercise until the teammate after you completes their exercise.

Friday 181019

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

Thursday 181018

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

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

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?)

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.

Sunday 181014

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

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

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

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.

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.

Tuesday 181009

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

Monday 181008

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

Sunday 181007

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

Saturday 181006

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

Friday 181005

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

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

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.

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

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.

Sunday 180930

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

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

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

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

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

Tuesday 180925

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

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

Sunday 180923

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

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.

Friday 180921

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

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

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

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

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

Sunday 180916

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

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)

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

Thursday 180913

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

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)

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

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

Sunday 180909

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

Saturday 180908

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

Friday 180907

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

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

Tuesday 180904

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

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

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

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

Thursday 180830

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

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

Tuesday 180828

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

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

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

Friday 180824

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

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.

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)

Tuesday 180821

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

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

Saturday 180818

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

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)

Thursday 180816

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

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

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

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

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.

Friday 180810

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

Thursday 180809

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

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″)

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

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

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

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.

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

Wednesday 180801

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

Tuesday 180731

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

Monday 180730

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

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

Friday 180727

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

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

Wednesday 180725

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

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

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)

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.

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)

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

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

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.

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

Sunday 180715

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

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.

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

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

Wednesday 180711

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

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

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)

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.

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)

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

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!!!

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

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.

Sunday 180701

Closed

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)

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

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)

Wednesday 180627

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

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)

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

Sunday 180624

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

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

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

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

Wednesday 180620

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

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)

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)

Sunday 180617

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

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.

Friday 180615

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

Thursday 180614

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

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

Tuesday 180612

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

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

Sunday 180910

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

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

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)

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

Wednesday 180606

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

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)

Monday 180604

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

Sunday 180603

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

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

Friday 180601

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

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

Wednesday 180530

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

Tuesday 180529

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

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.

Sunday 180527

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

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

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

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)

Wednesday 180523

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

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

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

Sunday 180520

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

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

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

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

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

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)

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

Sunday 180513

We are closed today for Mother's Day.

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.

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)

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

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

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

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)

Sunday 180506

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

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

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.

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

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.

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

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

Sunday 180429

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

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

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

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

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)

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

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

Sunday 180422

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

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

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

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

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

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

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

Sunday 180415

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

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

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.

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.

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.

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.

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.

Sunday 180408

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

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.

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)

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

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

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

Monday 180402

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

Sunday 180401

Easter Sunday We Are Closed

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

Friday 180330

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

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

Wednesday 180328

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

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

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)

Sunday 180325

CrossFit Games Open WOD 18.5

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

Friday 180323

NO 6A CLASS TODAY

CrossFit Games Open WOD 18.5

Thursday 180322

NO 6A CLASS TODAY

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

Wednesday 180321

NO 6A CLASS TODAY

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

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

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

Sunday 180318

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

CrossFit Games Open WOD 18.4

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.

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

Thursday 180315

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

Wednesday 180314

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

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.

Monday 190312

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

Sunday 180311

CrossFit Games Open WOD 18.3

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

Friday 180309

CrossFit Games Open WOD 18.3

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

Wednesday 180307

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

Tuesday 180306

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

Monday 180305

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

Sunday 180304

CrossFit Games Open WOD 18.2

Saturday 180303

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

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

Friday 180302

CrossFit Open WOD 18.2

Thursday 180301

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

Wednesday 180228

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

Tuesday 180227

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

Monday 180226

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

Sunday 180225

CrossFit Games Open 18.1

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

Friday 180223

CrossFit Open WOD 18.1

Thursday 180222

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

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

Tuesday 180220

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

Monday 180219

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

Sunday 180218

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

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.

Friday 180216

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

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

Wednesday 180214

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

Tuesday 180213

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

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

Sunday 180211

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

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)

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

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

Wednesday 180207

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

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

Monday 180205

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

Sunday 180204

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

Saturday 180203

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

Friday 180202

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

Thursday 180201

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

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

Tuesday 180130

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

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)

Sunday 180128

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

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)

Friday 180126

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

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

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

Tuesday 180123

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

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

Sunday 180121

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

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'.

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

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

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%

Tuesday 180116

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

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

Sunday 180114

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

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.

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

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

Wednesday 180110

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

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

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

Sunday 180107

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

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

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

Thursday 180104

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

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

Tuesday 180102

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