DODGEBALL
10a at Youth Fitness Zone
Monday, December 31, 2018
Sunday, December 30, 2018
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
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
Friday, December 28, 2018
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)
7 Rounds For Time:
P1: 15 Medicine Ball Clean Wall Balls (20/14)
P2: Weighted Front Plank Hold (55/35 bumper plate)
Thursday, December 27, 2018
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
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
Wednesday, December 26, 2018
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)
Air Bike 1,000 meters
12 Strict Ring Dips
9 Strict Handstand Push-ups
6 DB Bench Press (pick weight-make it heavy)
Tuesday, December 25, 2018
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
15 minutes to establish a 1RM Squat Clean Thruster
WOD:
'Jackie'
For Time:
Row 1,000 Meters
50 Thrusters (45/35)
30 Pull-ups
Monday, December 24, 2018
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
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
Sunday, December 23, 2018
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)
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)
Saturday, December 22, 2018
Friday, December 21, 2018
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
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
Thursday, December 20, 2018
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)
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)
Wednesday, December 19, 2018
Thursday 181220
3 Rounds For Time:
Run 400 Meters
21 Sumo Dead-lift High Pulls (95/65)
12 Chest To Bar Pull-ups
Run 400 Meters
21 Sumo Dead-lift High Pulls (95/65)
12 Chest To Bar Pull-ups
Tuesday, December 18, 2018
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
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
Monday, December 17, 2018
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
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
Sunday, December 16, 2018
Saturday, December 15, 2018
Friday, December 14, 2018
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
Minute 1: 3 Ring Muscle-ups
Minute 2: 9 Thrusters (95/65)
Minute 3: Row 15/12 Calories
Minute 4: Rest
Thursday, December 13, 2018
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
1 Power snatch +1 Hang Squat Snatch + 1 Overhead Squat @ 65%
WOD:
12 minute AMRAP:
50 Air Squats
25 Burpees
5 Rope Climbs
Wednesday, December 12, 2018
Tuesday, December 11, 2018
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
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
Monday, December 10, 2018
Sunday, December 9, 2018
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
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
Saturday, December 8, 2018
Friday, December 7, 2018
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
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
Thursday, December 6, 2018
Friday 181207
2018 Crossfit Stillwater Fall Classic WOD 18.5
2011 CrossFit Games Open WOD 11.1
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)
Wednesday, December 5, 2018
Tuesday, December 4, 2018
Monday, December 3, 2018
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
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
Sunday, December 2, 2018
Saturday, December 1, 2018
Friday, November 30, 2018
Thursday, November 29, 2018
Wednesday, November 28, 2018
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
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
Tuesday, November 27, 2018
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.
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.
Monday, November 26, 2018
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
Row 750 Meters
40 Double-unders
15 Dead-lifts (155/105)
Rest 3 minutes between rounds
Sunday, November 25, 2018
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
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
Saturday, November 24, 2018
Friday, November 23, 2018
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...
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...
Thursday, November 22, 2018
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
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
Wednesday, November 21, 2018
Thursday 181122
9a class only
3 Rounds For Time:
Run 400 Meters
15 Power Snatches (95/65)
15 Overhead Squats (95/65)
3 Rounds For Time:
Run 400 Meters
15 Power Snatches (95/65)
15 Overhead Squats (95/65)
Tuesday, November 20, 2018
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)
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)
Monday, November 19, 2018
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."
‘Tabata This!’
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."
Sunday, November 18, 2018
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)
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)
Saturday, November 17, 2018
Friday, November 16, 2018
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.
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.
Thursday, November 15, 2018
Friday 181116
CrossFit Stillwater Fall Classic WOD 18.3 is:
Rx:
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 minutesRx:
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.
Wednesday, November 14, 2018
Thursday 181115
'Viola'
20 minute AMRAP
Run 400 meters
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)
20 minute AMRAP
Run 400 meters
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)
Tuesday, November 13, 2018
Wednesday 181114
'Bradshaw'
10 Rounds For Time:
3 Handstand Push-ups
6 Dead-lifts (225/155)
12 Pull-ups
24 Double-unders
10 Rounds For Time:
3 Handstand Push-ups
6 Dead-lifts (225/155)
12 Pull-ups
24 Double-unders
Monday, November 12, 2018
Tuesday 181113
'Helton'
3 Rounds For Time: morning
Run 800 Meters
30 Dumbbell Squat Cleans (50lb DBs/35lb DBs)
30 Burpees
3 Rounds For Time: morning
Run 800 Meters
30 Dumbbell Squat Cleans (50lb DBs/35lb DBs)
30 Burpees
Sunday, November 11, 2018
Monday 181112
'Jack'
20 minute AMRAP
10 Push Presses (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24/20)
20 minute AMRAP
10 Push Presses (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24/20)
Saturday, November 10, 2018
Sunday 181111
Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.
Don't Forget Michaela's wedding is at 4p.
Don't Forget Michaela's wedding is at 4p.
Friday, November 9, 2018
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)
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)
Thursday, November 8, 2018
Friday 181109
CrossFit Stillwater Fall Classic WOD 18.2
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
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
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
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
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
Wednesday, November 7, 2018
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
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
Tuesday, November 6, 2018
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)
Dead-lift
3 x 5 reps @ 85% of 1 RM
WOD:
12 minutes AMRAP
7 Box Jumps (30”/24”)
14 Kettlebell Swings (70/55)
Monday, November 5, 2018
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.
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.
Sunday, November 4, 2018
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
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
Saturday, November 3, 2018
Friday, November 2, 2018
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
4 Rounds For Time:
1. Run 400 Meters
2. 15 Burpee DB Cleans (50/35)
3. 15 Pull-ups
4. Rest
Thursday, November 1, 2018
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
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
Wednesday, October 31, 2018
Thursday 181101
'Nate'
As Many Rounds As Possible In 20 Minutes Of:
2 Muscle-ups
4 Handstand Push-ups
8 Ketllebell Swings (70/55)
As Many Rounds As Possible In 20 Minutes Of:
2 Muscle-ups
4 Handstand Push-ups
8 Ketllebell Swings (70/55)
Tuesday, October 30, 2018
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)
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)
Monday, October 29, 2018
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.
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.
Sunday, October 28, 2018
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
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
Saturday, October 27, 2018
Friday, October 26, 2018
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
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
Thursday, October 25, 2018
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
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
Wednesday, October 24, 2018
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
3-3-3-3-3
Heaving Snatch Balance
2-2-2-2-2
Drop Snatch Balance
1-1-1-1-1
Tuesday, October 23, 2018
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
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
Monday, October 22, 2018
Tuesday 181023
3 Rounds for time of:
Run 400 meters
30 Bench Press (men 135lbs/women 85lbs)
15 Strict Pull-ups
Run 400 meters
30 Bench Press (men 135lbs/women 85lbs)
15 Strict Pull-ups
Sunday, October 21, 2018
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.
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.
Saturday, October 20, 2018
Friday, October 19, 2018
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.
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.
Thursday, October 18, 2018
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
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
Wednesday, October 17, 2018
Tuesday, October 16, 2018
Wednesday 181017
Strength:
Every 2 minutes for 20 minutes (10 sets):
1 Squat Clean + 1 Hang Squat Clean + 2 Push Jerks
Increase weight on each by 5-10lbs on each set
WOD:
For Time:
Run 1 1/2 Miles
Every 2 minutes for 20 minutes (10 sets):
1 Squat Clean + 1 Hang Squat Clean + 2 Push Jerks
Increase weight on each by 5-10lbs on each set
WOD:
For Time:
Run 1 1/2 Miles
Monday, October 15, 2018
Tuesday 181016
Strength:
Back Squat
5 x 3 reps @ 85-90% of 1RM
WOD:
3 Rounds For Time:
60 Double-unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24?/20?)
Back Squat
5 x 3 reps @ 85-90% of 1RM
WOD:
3 Rounds For Time:
60 Double-unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24?/20?)
Sunday, October 14, 2018
Monday 181015
4 Rounds for max reps at each station of:
45 seconds-Medicine Ball Cleans (20/14)
Rest 15 seconds
45 seconds-Push-ups
Rest 15 seconds
45 seconds- AbMat Sit-ups
Rest 15 seconds
45 seconds-Pull-ups
Rest 15 seconds
Air Bike, Calories
Rest 1 minute 15 seconds between rounds.
45 seconds-Medicine Ball Cleans (20/14)
Rest 15 seconds
45 seconds-Push-ups
Rest 15 seconds
45 seconds- AbMat Sit-ups
Rest 15 seconds
45 seconds-Pull-ups
Rest 15 seconds
Air Bike, Calories
Rest 1 minute 15 seconds between rounds.
Saturday, October 13, 2018
Friday, October 12, 2018
Saturday 181013
For Time:
Run 1 Mile
Rest 5 minutes. Then,
For Time:
30 medicine-ball cleans
30 ring dips
30 medicine-ball cleans
30 chest-to-bar pull-ups
30 medicine-ball cleans
30 push-ups
30 medicine-ball cleans
Men use a 20lbs medicine ball. Women use a 14lb medicine ball.
Rest 5 minutes. Then,
For Time:
Row 1,000 Meters
Run 1 Mile
Rest 5 minutes. Then,
For Time:
30 medicine-ball cleans
30 ring dips
30 medicine-ball cleans
30 chest-to-bar pull-ups
30 medicine-ball cleans
30 push-ups
30 medicine-ball cleans
Men use a 20lbs medicine ball. Women use a 14lb medicine ball.
Rest 5 minutes. Then,
For Time:
Row 1,000 Meters
Thursday, October 11, 2018
Friday 181012
Strength:
Front Squats
5 x 3 reps @ 85% of 1RM
WOD:
Three Rounds For Time:
21 Box Jumps (men 24 inch/women 20 inch)
15 Hand Release Push-ups
9 Chest To Bar Pull-ups
Front Squats
5 x 3 reps @ 85% of 1RM
WOD:
Three Rounds For Time:
21 Box Jumps (men 24 inch/women 20 inch)
15 Hand Release Push-ups
9 Chest To Bar Pull-ups
Wednesday, October 10, 2018
Thursday 181011
Strength:
Hang Power Clean
5 x 3 reps
Increase weight for each set.
WOD:
12 minute AMRAP/REP
Run 100 Meters
1 Rope Climb
Run 100 Meters
2 Rope Climbs
Run 100 Meters
3 Rope Climbs
Add 1 rope climb for each round until time expires.
Hang Power Clean
5 x 3 reps
Increase weight for each set.
WOD:
12 minute AMRAP/REP
Run 100 Meters
1 Rope Climb
Run 100 Meters
2 Rope Climbs
Run 100 Meters
3 Rope Climbs
Add 1 rope climb for each round until time expires.
Tuesday, October 9, 2018
Wednesday 181010
Strength:
15 minutes to establish a 1 RM Bench Press
WOD:
Complete as many rounds as possible in 12 minutes:
3 Handstand Push-ups
10 Double-unders
6 Handstand Push-ups
20 Double-unders
9 Handstand Push-ups
30 Double-unders
12 Handstand Push-ups
40 Double-unders...
Continue increasing reps by 3 HSPUs and 10 DUs for the remainder of the 12 minutes.
15 minutes to establish a 1 RM Bench Press
WOD:
Complete as many rounds as possible in 12 minutes:
3 Handstand Push-ups
10 Double-unders
6 Handstand Push-ups
20 Double-unders
9 Handstand Push-ups
30 Double-unders
12 Handstand Push-ups
40 Double-unders...
Continue increasing reps by 3 HSPUs and 10 DUs for the remainder of the 12 minutes.
Monday, October 8, 2018
Sunday, October 7, 2018
Saturday, October 6, 2018
Friday, October 5, 2018
Thursday, October 4, 2018
Wednesday, October 3, 2018
Thursday 181004
Strength:
Back Squat
5 x 5 reps
Increase weight on each set
WOD:
2 Rounds For Time:
21 Strict Handstand Push-ups
14 Back Squats (155/105) from the floor, no rack
Back Squat
5 x 5 reps
Increase weight on each set
WOD:
2 Rounds For Time:
21 Strict Handstand Push-ups
14 Back Squats (155/105) from the floor, no rack
Tuesday, October 2, 2018
Wednesday 181003
Pet Rock Redeux
Two Rounds For Time:
Run 400 Meters holding a Medicine Ball
40 Ft Walking Lunge Holding Medicine Ball Overhead
40 Medicine Ball Sit-ups
40 Wall Balls
40 Jumps Over Medicine Ball
Men: 20lb medicine ball. Women 14lb medicine ball.
Two Rounds For Time:
Run 400 Meters holding a Medicine Ball
40 Ft Walking Lunge Holding Medicine Ball Overhead
40 Medicine Ball Sit-ups
40 Wall Balls
40 Jumps Over Medicine Ball
Men: 20lb medicine ball. Women 14lb medicine ball.
Monday, October 1, 2018
Tuesday 181002
Strength:
Dead-lift
5 x 5 reps
Increase weight on each set
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Rep Rounds For Time:
Kettlebell Swings (55/35)
Goblet Squats
Strict Ring Dips
Dead-lift
5 x 5 reps
Increase weight on each set
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Rep Rounds For Time:
Kettlebell Swings (55/35)
Goblet Squats
Strict Ring Dips
Sunday, September 30, 2018
Monday 181001
Strength:
15 minutes to establish a 2RM Hang Squat Snatch
WOD:
8 minute AMRAP
3 Bar Facing Burpees
3 Shoulder to Overhead (@70% of clean & jerk on 9/24)
6 Bar Facing Burpees
6 Shoulder to Overhead
9 Bar Facing Burpees
9 Shoulder to Overhead
12/12, 15/15, etc.
15 minutes to establish a 2RM Hang Squat Snatch
WOD:
8 minute AMRAP
3 Bar Facing Burpees
3 Shoulder to Overhead (@70% of clean & jerk on 9/24)
6 Bar Facing Burpees
6 Shoulder to Overhead
9 Bar Facing Burpees
9 Shoulder to Overhead
12/12, 15/15, etc.
Saturday, September 29, 2018
Friday, September 28, 2018
Saturday 180929
Teams of 3:
3 Rounds For Time & Reps
Run 400 Meters (rabbit)
Max Rep Hang Power Cleans (95/65)
Max Rep Strict Ring Dips
3 Rounds For Time & Reps
Run 400 Meters (rabbit)
Max Rep Hang Power Cleans (95/65)
Max Rep Strict Ring Dips
Thursday, September 27, 2018
Friday 180928
10-9-8-7-6-5-4-3-2-1
Dead-lift (225/155)
1-2-3-4-5-6-7-8-9-10
Lateral Burpees Over Barbell
Dead-lift (225/155)
1-2-3-4-5-6-7-8-9-10
Lateral Burpees Over Barbell
Wednesday, September 26, 2018
Thursday 180927
For Time:
Air Bike, 1000 Meters
100 Double-unders
50 Medicine Ball sit-ups (20/14)
Air Bike 750 Meters
75 Double-unders
35 Medicine Ball Sit-ups
Air Bike 500 Meters
50 Double-under
20 Medicine Ball Sit-ups
Air Bike, 1000 Meters
100 Double-unders
50 Medicine Ball sit-ups (20/14)
Air Bike 750 Meters
75 Double-unders
35 Medicine Ball Sit-ups
Air Bike 500 Meters
50 Double-under
20 Medicine Ball Sit-ups
Tuesday, September 25, 2018
Wednesday 180926
2015 Master's Online Qualifier Event 3
2 Rounds For Time:
Row, 1000 Meters
50 Thrusters (65/45)
30 Chest To Bar Pull-ups
2 Rounds For Time:
Row, 1000 Meters
50 Thrusters (65/45)
30 Chest To Bar Pull-ups
Monday, September 24, 2018
Sunday, September 23, 2018
Monday 180924
Strength:
15 minutes to establish a 1 RM Squat Clean & Jerk
WOD:
9 minute AMRAP
3 Power Cleans
3 Front Squats
3 Push Jerks
Use a barbell loaded with 70% of today's 1RM Squat Clean & Jerk
15 minutes to establish a 1 RM Squat Clean & Jerk
WOD:
9 minute AMRAP
3 Power Cleans
3 Front Squats
3 Push Jerks
Use a barbell loaded with 70% of today's 1RM Squat Clean & Jerk
Saturday, September 22, 2018
Friday, September 21, 2018
Saturday 180922
In teams of 3
2 Rounds for Time
1,200 Meter Relay Run (400 m each)
120 Double-unders (40 each)
90 Power Cleans (115/75)
60 Box Jumps (20 each)
Except for the runs you may partition the rep scheme any way you want as long as the required reps for each team member are completed.
2 Rounds for Time
1,200 Meter Relay Run (400 m each)
120 Double-unders (40 each)
90 Power Cleans (115/75)
60 Box Jumps (20 each)
Except for the runs you may partition the rep scheme any way you want as long as the required reps for each team member are completed.
Thursday, September 20, 2018
Friday 180921
Five rounds for time of:
200 Meter Run
20 Jumping Chest To Bar Pulls
20 Air Squats
Row, 20 Calories
200 Meter Run
20 Jumping Chest To Bar Pulls
20 Air Squats
Row, 20 Calories
Wednesday, September 19, 2018
Thursday 180920
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
6 reps @ 80% of 1 RM
WOD:
3 Rounds For Time:
Row 500/400 Meters
20 Single-Arm Overhead Dumbbell Squats (50/35 lb DB) 10 reps each arm
Back Squat
6 reps @ 80% of 1 RM
WOD:
3 Rounds For Time:
Row 500/400 Meters
20 Single-Arm Overhead Dumbbell Squats (50/35 lb DB) 10 reps each arm
Tuesday, September 18, 2018
Wednesday 180819
Gymnastics:
For 20 Minutes Do 3 Rounds Of The Following:
6 Ring Muscle-Ups
Handstand Walk, 60 Feet
Ring L-Sit x 30 seconds
WOD:
Two rounds for time of:
Air Bike, 20/15 Calories
Run 800 Meters
20 Pull-Ups
For 20 Minutes Do 3 Rounds Of The Following:
6 Ring Muscle-Ups
Handstand Walk, 60 Feet
Ring L-Sit x 30 seconds
WOD:
Two rounds for time of:
Air Bike, 20/15 Calories
Run 800 Meters
20 Pull-Ups
Monday, September 17, 2018
Tuesday 180918
Strength:
Every 2 Minutes, for 10 Minutes (5 sets) of:
Shoulder Press
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD:
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups
Every 2 Minutes, for 10 Minutes (5 sets) of:
Shoulder Press
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD:
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups
Sunday, September 16, 2018
Monday 180917
Strength:
Every Minute On The Minute For 10 Minutes
5 Strict Chin-ups (supinated grip)-2 count hold at the top
WOD:
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings (55/35)
20 Goblet Squats (55/35)
100 Meter Run
Every Minute On The Minute For 10 Minutes
5 Strict Chin-ups (supinated grip)-2 count hold at the top
WOD:
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings (55/35)
20 Goblet Squats (55/35)
100 Meter Run
Saturday, September 15, 2018
Friday, September 14, 2018
Saturday 180915
5 Rounds For Time:
Air Bike, 25/18 Calories
15 Burpee Box Jump-Overs (24″/20″)
Run200 Meters
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)
Air Bike, 25/18 Calories
15 Burpee Box Jump-Overs (24″/20″)
Run200 Meters
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)
Thursday, September 13, 2018
Friday 180914
Strength:
15 minutes to establish a 1RM Hang Power Snatch
WOD:
For time:
Row 1000 Meters
30 Bar Facing Burpees
15 Hang Power Snatches @ 60% of 1RM
15 minutes to establish a 1RM Hang Power Snatch
WOD:
For time:
Row 1000 Meters
30 Bar Facing Burpees
15 Hang Power Snatches @ 60% of 1RM
Wednesday, September 12, 2018
Tuesday, September 11, 2018
Wednesday 180912
Strength:
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
3 reps @ 85% of 1-RM
WOD:
2 Rounds For Time:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
3 reps @ 85% of 1-RM
WOD:
2 Rounds For Time:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)
Monday, September 10, 2018
Tuesday 180911
Strength:
Every 3 minutes, for 15 minutes (5 sets):
Close Grip Bench Press
Set 1: 5 reps @ 80%
Set 2: 3 reps @ 85%
Set 3: 2 reps @ 90%
Set 4: 3 reps @ 85%
Set 5: 8 reps @ 75%
WOD:
5 rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Lateral Burpees Over the Barbell
Every 3 minutes, for 15 minutes (5 sets):
Close Grip Bench Press
Set 1: 5 reps @ 80%
Set 2: 3 reps @ 85%
Set 3: 2 reps @ 90%
Set 4: 3 reps @ 85%
Set 5: 8 reps @ 75%
WOD:
5 rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Lateral Burpees Over the Barbell
Sunday, September 9, 2018
Monday 180910
Strength:
Deadlift
Set 1: 10 reps @ 50% of 1-RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 75%
Set 5: 6 reps @ 80%
Rest 2-3 minutes between sets.
WOD:
15 minute AMRAP
60 Double-Unders
30 Alternating KB Reverse Lunges (55/35 lbs)*
15 Alternating Single-Arm KB Snatches (55/35 lbs)
*Hold KB in goblet position
Deadlift
Set 1: 10 reps @ 50% of 1-RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 75%
Set 5: 6 reps @ 80%
Rest 2-3 minutes between sets.
WOD:
15 minute AMRAP
60 Double-Unders
30 Alternating KB Reverse Lunges (55/35 lbs)*
15 Alternating Single-Arm KB Snatches (55/35 lbs)
*Hold KB in goblet position
Saturday, September 8, 2018
Friday, September 7, 2018
Thursday, September 6, 2018
Wednesday, September 5, 2018
Thursday 180906
For Time:
Run 400 Meters
21 Burpee Box Jump Overs (24"/20")
21 Pull-ups
Run 400 Meters
15 Burpee Box Jump Overs
15 Pull-ups
Run 400 Meters
9 Burpee Box Jump Overs
9 Pull-ups
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
15 Minutes to work up to a 3 RM Thruster
WOD:
15 minute AMRAP
10 Ring Dips
20 Air Squats
50 Double-unders
Monday, September 3, 2018
Tuesday 180904
3 Rounds For Time:
20 Kettlebell Swings (55/35)
20 Sit-ups
10 Dead-lifts (225/155)
10 Toes To Bar
20 Kettlebell Swings (55/35)
20 Sit-ups
10 Dead-lifts (225/155)
10 Toes To Bar
Sunday, September 2, 2018
Monday 180903
Labor Day-9a class only
Partner WOD
For Time:
P1: Row, 50 Calories (rabbit)
P2: Max Rep Wall Balls (20/14)
Run 200 Meters Together
P2: Row, 50 Calories
P1: Max Rep Wall Balls
Rest 5 minutes. Then,
P1:Max Rep DB Snatch (70/50), 55+ yrs(50/35)
P2: 20 Burpees (rabbit)
Run 200 Meters
P2:Max Rep DB Snatch (70/50), 55+ yrs(50/35)
P1: 20 Burpees
Partner WOD
For Time:
P1: Row, 50 Calories (rabbit)
P2: Max Rep Wall Balls (20/14)
Run 200 Meters Together
P2: Row, 50 Calories
P1: Max Rep Wall Balls
Rest 5 minutes. Then,
P1:Max Rep DB Snatch (70/50), 55+ yrs(50/35)
P2: 20 Burpees (rabbit)
Run 200 Meters
P2:Max Rep DB Snatch (70/50), 55+ yrs(50/35)
P1: 20 Burpees
Friday, August 31, 2018
Saturday 180901
For Time:
Run 800 Meters
50 Walking Lunge Steps
50 Wall Balls (men 20lbs/women 14lbs)
50 Pull-ups
50 Thrusters (men 95lbs/women 65lbs)
Row 1,000 Meters
Run 800 Meters
50 Walking Lunge Steps
50 Wall Balls (men 20lbs/women 14lbs)
50 Pull-ups
50 Thrusters (men 95lbs/women 65lbs)
Row 1,000 Meters
Thursday, August 30, 2018
Friday 180831
WOD 1:
Complete as many rounds as possible in 20 minutes:
5 Muscle-ups
10 Handstand Push-ups
15 Kettlebell Swings (men 55lbs)/women 35lbs)
WOD 2:
Tabata Plank-Side Plank-Hollow Hold- Side Plank
Complete as many rounds as possible in 20 minutes:
5 Muscle-ups
10 Handstand Push-ups
15 Kettlebell Swings (men 55lbs)/women 35lbs)
WOD 2:
Tabata Plank-Side Plank-Hollow Hold- Side Plank
Wednesday, August 29, 2018
Thursday 180830
For Time:
Row 5,000 meters
Skill:
Practice handstand holds against the wall and away from the wall.
Row 5,000 meters
Skill:
Practice handstand holds against the wall and away from the wall.
Tuesday, August 28, 2018
Wednesday 180829
Three Rounds For Time:
Bear Crawl, 100 Feet
15 Overhead Squats (men 135lbs/women 95lbs)
15 Chest To Bar Pull-jos
Run 400 Meters
Bear Crawl, 100 Feet
15 Overhead Squats (men 135lbs/women 95lbs)
15 Chest To Bar Pull-jos
Run 400 Meters
Monday, August 27, 2018
Tuesday 180828
Three Rounds For Time:
45 Air Squats
30 Burpees
15 Power Cleans (135/95)
90 Double-unders
45 Air Squats
30 Burpees
15 Power Cleans (135/95)
90 Double-unders
Sunday, August 26, 2018
Monday 180827
Strength:
Every minute on the minute for 6 minutes:
6 Weighted Strict Pull-ups. Choose a weight that is challenging to complete 6 reps in one minute.
WOD:
Three rounds for max reps at each station
1 minute: Push-ups
Rest 1 minute
1 minute: Kettlebell Swings (men 55lbs/women 35lbs)
Rest 1 minute
1 minute: Wall Balls (men 20lbs/women 14lbs)
Rest 1 minute
1 minute: Box Jumps (men 24 inch/women 20 inch)
Rest 1 minute
Every minute on the minute for 6 minutes:
6 Weighted Strict Pull-ups. Choose a weight that is challenging to complete 6 reps in one minute.
WOD:
Three rounds for max reps at each station
1 minute: Push-ups
Rest 1 minute
1 minute: Kettlebell Swings (men 55lbs/women 35lbs)
Rest 1 minute
1 minute: Wall Balls (men 20lbs/women 14lbs)
Rest 1 minute
1 minute: Box Jumps (men 24 inch/women 20 inch)
Rest 1 minute
Friday, August 24, 2018
Saturday 180825
For Time:
100 Pull-ups
Run 400 Meters
100 Push-ups
Run 400 Meters
100 Sit-up
Run 400 Meters
100 Air Squats
Run 400 Meters
100 Pull-ups
Run 400 Meters
100 Push-ups
Run 400 Meters
100 Sit-up
Run 400 Meters
100 Air Squats
Run 400 Meters
Thursday, August 23, 2018
Friday 180824
Six Rounds For Time:
6 Hang Squat Snatch (men 115lbs/women 75lbs)
12 Pull-ups
30 Double-unders
6 Hang Squat Snatch (men 115lbs/women 75lbs)
12 Pull-ups
30 Double-unders
Wednesday, August 22, 2018
Thursday 180823
21-18-15-12 Rep Rounds For Time:
Burpees onto a 45Lb Bumper Plate
Russian KB Swings (men 55lbs/women 35lbs)
Run 200 meters
Rest 1 minute between rounds.
Burpees onto a 45Lb Bumper Plate
Russian KB Swings (men 55lbs/women 35lbs)
Run 200 meters
Rest 1 minute between rounds.
Tuesday, August 21, 2018
Wednesday 180822
Strength:
15 minutes to work up to a 3RM Front Squat
WOD:
For Time:
21-15-9 rep rounds of
Row (calories)
Power Clean (men 135lbs/95lbs)
15 minutes to work up to a 3RM Front Squat
WOD:
For Time:
21-15-9 rep rounds of
Row (calories)
Power Clean (men 135lbs/95lbs)
Monday, August 20, 2018
Tuesday 180821
Complete as many rounds as possible in 25 minutes:
Bike 1000 meters
Row 1000 meters
Run 1000 meters
Bike 1000 meters
Row 1000 meters
Run 1000 meters
Sunday, August 19, 2018
Monday 180820
Strength:
10 minutes to work up to a 3RM Shoulder Press
WOD:
Complete as many rounds as possible in 15 minutes:
30 Double-unders
20 Wall-Balls (men 20lbs/women 14lbs)
10 Chest To Bar Pull-ups
10 minutes to work up to a 3RM Shoulder Press
WOD:
Complete as many rounds as possible in 15 minutes:
30 Double-unders
20 Wall-Balls (men 20lbs/women 14lbs)
10 Chest To Bar Pull-ups
Friday, August 17, 2018
Saturday 180818
Three rounds for time of:
100 meter Walking lunge
Handstand Walk, 20 meters
50 Russian Kettlebell Swings (men 55lbs/women 35lbs)
100 meter Walking lunge
Handstand Walk, 20 meters
50 Russian Kettlebell Swings (men 55lbs/women 35lbs)
Thursday, August 16, 2018
Friday 180817
Strength:
Work to a heavy of the following complex:
Push Press + Push Jerk + Split Jerk
WOD:
"Isabel"
For Time:
30 Snatches (men 135lbs/women 95lbs)
Work to a heavy of the following complex:
Push Press + Push Jerk + Split Jerk
WOD:
"Isabel"
For Time:
30 Snatches (men 135lbs/women 95lbs)
Wednesday, August 15, 2018
Tuesday, August 14, 2018
Wednesday 180815
Strength:
Thrusters
5 reps @ 65%, 70%, 75% of 1RM
Max Reps @ 80% of 1RM
For Time:
9 Muscle-ups
9 Squat Cleans (men 165 lbs/women 115 lbs)
7 Muscle-ups
7 Squat Cleans
5 Muscle-ups
5 Squat Cleans
Thrusters
5 reps @ 65%, 70%, 75% of 1RM
Max Reps @ 80% of 1RM
For Time:
9 Muscle-ups
9 Squat Cleans (men 165 lbs/women 115 lbs)
7 Muscle-ups
7 Squat Cleans
5 Muscle-ups
5 Squat Cleans
Monday, August 13, 2018
Tuesday 180814
For Time:
Row 1,000 meters
WOD 2:
SQT
Three rounds for time of:
10 Ground To Overhead (men 95lbs/women 65lbs)
200 yard Shuttle sprint, 50 yards there and back twice
Row 1,000 meters
WOD 2:
SQT
Three rounds for time of:
10 Ground To Overhead (men 95lbs/women 65lbs)
200 yard Shuttle sprint, 50 yards there and back twice
Sunday, August 12, 2018
Monday 180813
Strength:
Close Grip Bench press
10 reps @ 65%, 70%, 75%
WOD:
Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35lbs/25lbs
10 Push-ups with feet on 30" box
15 Squats holding a 45/35 pound plate
Close Grip Bench press
10 reps @ 65%, 70%, 75%
WOD:
Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35lbs/25lbs
10 Push-ups with feet on 30" box
15 Squats holding a 45/35 pound plate
Friday, August 10, 2018
Saturday 180811
‘Saman’
8 Rounds For Time:
13 Dead-lifts (185/125)
17 Wall Balls (20/14)
Run 400 Meters
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.
Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.
Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.
All of the children and their coach were successfully rescued.
Khun Saman’s widow, Waleeporn Kunan told the BBC "Saman once said we never knew when we would die. We can't control that, so we need to cherish every day.”
CrossFit Hero WODs are designed to reflect the person and their mission.
The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground.
Thursday, August 9, 2018
Wednesday, August 8, 2018
Thursday 180809
Three rounds for time of:
Air Bike, 30/20 Calories
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
Air Bike, 30/20 Calories
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
Tuesday, August 7, 2018
Wednesday 180808
Single Leg Romanian Dead-lift
5 x 5 reps each leg
WOD:
Christine”
Three rounds for time:
Row, 500 Meters
12 Dead-lifts (Bodyweight)
21 Box Jumps (24″/20″)
Monday, August 6, 2018
Tuesday 180807
30 minute AMRAP
Air Bike, 15/12 Calories
5 Bar Muscle-ups
10 Push-ups
15 Goblet Squats (55/35)
Rest 1 minute between rounds
Air Bike, 15/12 Calories
5 Bar Muscle-ups
10 Push-ups
15 Goblet Squats (55/35)
Rest 1 minute between rounds
Sunday, August 5, 2018
Monday 180806
Strength:
10 minute EMOM of the following complex:
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight each minute by 5-10 pounds if you are able
WOD:
5 rounds For Time:
Run 100 Meters
15 Z-Presses (pick weight)
5 Seated Pike Leg Lift Hold, 15 seconds each
10 minute EMOM of the following complex:
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight each minute by 5-10 pounds if you are able
WOD:
5 rounds For Time:
Run 100 Meters
15 Z-Presses (pick weight)
5 Seated Pike Leg Lift Hold, 15 seconds each
Friday, August 3, 2018
Saturday 180804
3 Person Teams
20 minutes AMRAP
P1: 100 Meter Farmer’s Carry (2-50lbs DBs/2-35lbs DBs)
P2: 3 Rope Climbs, 15ft.
P3: 9 Burpee Box Jump Over (30”/24”)
Rotate through each exercise until time expires
20 minutes AMRAP
P1: 100 Meter Farmer’s Carry (2-50lbs DBs/2-35lbs DBs)
P2: 3 Rope Climbs, 15ft.
P3: 9 Burpee Box Jump Over (30”/24”)
Rotate through each exercise until time expires
Thursday, August 2, 2018
Friday 180803
‘Barbara’
5 Rounds Each For Time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes between rounds.
5 Rounds Each For Time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes between rounds.
Wednesday, August 1, 2018
Thursday 180802
Strength:
Push Press
5 x 3 reps
Increase weight on each set
WOD:
4 rounds For Time On Each Round
Row, 500 Meters
Rest 2 minutes between efforts
Push Press
5 x 3 reps
Increase weight on each set
WOD:
4 rounds For Time On Each Round
Row, 500 Meters
Rest 2 minutes between efforts
Tuesday, July 31, 2018
Wednesday 180801
Strength:
15 minutes to establish a 3 RM Overhead Squat
WOD:
10 minute AMRAP
30 Double-unders
15 Power Snatches (75/55)
15 minutes to establish a 3 RM Overhead Squat
WOD:
10 minute AMRAP
30 Double-unders
15 Power Snatches (75/55)
Monday, July 30, 2018
Tuesday 180731
Four Rounds For Time:
20 Kettlebell Swings (70/55)
20 Box Jumps (24/20")
20 Wall Balls (20/14)
Run, 400 Meters
20 Kettlebell Swings (70/55)
20 Box Jumps (24/20")
20 Wall Balls (20/14)
Run, 400 Meters
Sunday, July 29, 2018
Monday 180730
5 Rounds For Time:
10 DB Bench Press (as heavy as possible)
15 Toes To Bar
Row, 20/15 Calories
10 DB Bench Press (as heavy as possible)
15 Toes To Bar
Row, 20/15 Calories
Friday, July 27, 2018
Saturday 180728
Partner WOD
Perform 5 alternating sets each of:
Run 200 meters
10 DB Squat Clean Thrusters (50/35)(35/20)
5 Burpee Pullups
* Partner 1 runs 200 meters,
* Partner 2 runs 200 meters
* Partner 1 performs 10 DB Clusters
* Partner 2 performs 10 DB Clusters
* Partner 1 performs 5 Burpee Pullups
* Partner 2 performs 5 Burpee Pullups
** Repeat for 5 total sets each
Perform 5 alternating sets each of:
Run 200 meters
10 DB Squat Clean Thrusters (50/35)(35/20)
5 Burpee Pullups
* Partner 1 runs 200 meters,
* Partner 2 runs 200 meters
* Partner 1 performs 10 DB Clusters
* Partner 2 performs 10 DB Clusters
* Partner 1 performs 5 Burpee Pullups
* Partner 2 performs 5 Burpee Pullups
** Repeat for 5 total sets each
Thursday, July 26, 2018
Wednesday, July 25, 2018
Thursday 180726
Strength:
Hang Power Clean
Perform a set of 2 reps every 90 seconds
Sets 1-4: Warmup sets, 40-70% 1RM
Sets 5-8: Working sets, 80-90%
WOD:
10 minute AMRAP:
7 Hang Power Cleans (135/95)
35 Double-unders
Hang Power Clean
Perform a set of 2 reps every 90 seconds
Sets 1-4: Warmup sets, 40-70% 1RM
Sets 5-8: Working sets, 80-90%
WOD:
10 minute AMRAP:
7 Hang Power Cleans (135/95)
35 Double-unders
Tuesday, July 24, 2018
Wednesday 180725
20 minute AMRAP:
50' Handstand Walk
15 Toes to Bar
50' Walking Lunge - DBs held in front rack (50/35)
50' Handstand Walk
15 Toes to Bar
50' Walking Lunge - DBs held in front rack (50/35)
Monday, July 23, 2018
Tuesday 180724
Strength:
Every 30 seconds for 10 minutes:
Snatch @ 70% of 1 RM
WOD:
5 Rounds For Time
Row, 12/10 Calories
15 Wall Balls (20/14)
30 Double-unders
Every 30 seconds for 10 minutes:
Snatch @ 70% of 1 RM
WOD:
5 Rounds For Time
Row, 12/10 Calories
15 Wall Balls (20/14)
30 Double-unders
Sunday, July 22, 2018
Monday 180723
Strength:
Front Squat
5 X 5 reps
Increase weight on each set
WOD:
12 minute AMRAP:
Run 100 Meters
5 Burpee Box Jump Overs (24/20)
10 Pull-ups
15 Kettlebell Swings (55/35)
Front Squat
5 X 5 reps
Increase weight on each set
WOD:
12 minute AMRAP:
Run 100 Meters
5 Burpee Box Jump Overs (24/20)
10 Pull-ups
15 Kettlebell Swings (55/35)
Friday, July 20, 2018
Saturday 180721
Partner WOD
3 Rounds For Time:
Run 400 Meters together
60 Power Cleans (95/65)
60 Box Jumps (24/20)
Partner 1 does as many power cleans while partner 2 does box jumps. Alternate back and forth until 60 reps of each exercise has been completed on each round.
3 Rounds For Time:
Run 400 Meters together
60 Power Cleans (95/65)
60 Box Jumps (24/20)
Partner 1 does as many power cleans while partner 2 does box jumps. Alternate back and forth until 60 reps of each exercise has been completed on each round.
Thursday, July 19, 2018
Friday 180720
Strength:
Every two minutes for 8 minutes (4 sets) of:
Shoulder Press 4 reps Go as heavy as possible
Every two minutes for 8 minutes (4 sets) of:
Push Press 4 reps
WOD:
For time:
Air Bike, 40/30 Calories
40 Burpee Pull-Ups (pull-up bar 6 inches above standing reach)
Every two minutes for 8 minutes (4 sets) of:
Shoulder Press 4 reps Go as heavy as possible
Every two minutes for 8 minutes (4 sets) of:
Push Press 4 reps
WOD:
For time:
Air Bike, 40/30 Calories
40 Burpee Pull-Ups (pull-up bar 6 inches above standing reach)
Wednesday, July 18, 2018
Thursday 180719
Strength:
Dead-lift
5 reps @ 55%,65%
Max reps @75%*
*Touch and go. No regrip.
WOD:
7 minute AMRAP
Row 200 meters
50 Double-unders
Dead-lift
5 reps @ 55%,65%
Max reps @75%*
*Touch and go. No regrip.
WOD:
7 minute AMRAP
Row 200 meters
50 Double-unders
Tuesday, July 17, 2018
Wednesday 180718
For Time:
50 Sumo Deadlift High Pulls (75/55)
50 Wall Balls (20/14)
Run 400 Meters
35 Sumo Deadlift High Pulls
35 Wall Balls
Run 400 Meters
20 Sumo Deadlift High Pulls
20 Wall Balls
Run 400 Meters
50 Sumo Deadlift High Pulls (75/55)
50 Wall Balls (20/14)
Run 400 Meters
35 Sumo Deadlift High Pulls
35 Wall Balls
Run 400 Meters
20 Sumo Deadlift High Pulls
20 Wall Balls
Run 400 Meters
Monday, July 16, 2018
Tuesday 180717
5 Rounds For Reps On Each Round
Max Rep Dumbbell Bench Press (pick weight, make it challenging)
Max Rep Strict Weighted Pull-ups (use one of your bench press DBs)
Rest 2 minutes between exercises and rounds.
Max Rep Dumbbell Bench Press (pick weight, make it challenging)
Max Rep Strict Weighted Pull-ups (use one of your bench press DBs)
Rest 2 minutes between exercises and rounds.
Sunday, July 15, 2018
Monday 180716
Strength:
15 minutes to establish a 1RM Hang Squat Clean Thruster
WOD:
21-15-9 rep Rounds For Time
Hang Squat Clean Thruster @ 55% of 1RM
Lateral Burpees Over The Bar
15 minutes to establish a 1RM Hang Squat Clean Thruster
WOD:
21-15-9 rep Rounds For Time
Hang Squat Clean Thruster @ 55% of 1RM
Lateral Burpees Over The Bar
Saturday, July 14, 2018
Sunday 180715
Closed. Go swimming, stand-up paddle boarding or something aquatic. Its too dang hot out.
Friday, July 13, 2018
Saturday 180714
‘Terry’
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà , Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.
He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà , Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.
He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.
Thursday, July 12, 2018
Friday 180713
4 Rounds For Time
10 Burpees (jump to a target at least 6 inches above your max reach)
Run 200 Meters
20 Kettlebell Swings (55/35)
Row, men 200 M/women 150 M
10 Burpees (jump to a target at least 6 inches above your max reach)
Run 200 Meters
20 Kettlebell Swings (55/35)
Row, men 200 M/women 150 M
Wednesday, July 11, 2018
Thursday 180712
‘Blame Patrick’
Death by Body Weight Back Squat
Rest 5 minutes
Death by 3/4 Body Weight Push Press
Rest 5 minutes
Death by 1.5x Body Weight Deadlift
For Total Reps
Death by Body Weight Back Squat
Rest 5 minutes
Death by 3/4 Body Weight Push Press
Rest 5 minutes
Death by 1.5x Body Weight Deadlift
For Total Reps
Tuesday, July 10, 2018
Wednesday 180711
3 Rounds For Time:
Bike 1000 Meters
21 Kettlebell Swings (55/35)
15 Pull-ups
9 Box Jump Overs (30/24)
Bike 1000 Meters
21 Kettlebell Swings (55/35)
15 Pull-ups
9 Box Jump Overs (30/24)
Monday, July 9, 2018
Tuesday 180710
Strength:
Back Squat
5-5-5-5
Increase weight on each set
WOD:
12 Minutes AMRAP
15 AbMat Sit-ups
30 Air Squats
45 Double-unders
Back Squat
5-5-5-5
Increase weight on each set
WOD:
12 Minutes AMRAP
15 AbMat Sit-ups
30 Air Squats
45 Double-unders
Sunday, July 8, 2018
Monday 180709
Strength:
Deadlift
3-3-3-3-3
WOD:
21-15-9 Reps for time of:
Ring Dips
Toes To Bar
Deadlift (185/115)
Deadlift
3-3-3-3-3
WOD:
21-15-9 Reps for time of:
Ring Dips
Toes To Bar
Deadlift (185/115)
Friday, July 6, 2018
Saturday 180707
Partner WOD
3 Rounds For Time:
Run 400 Meters together
40 Thrusters (95/65)
40 Pull-ups
Partner 1 does as many Thrusters as possible without breaking while partner 2 does as many Pull-ups as possible without dropping from the bar. Switch when either partner breaks.
Alternate back and forth until 40 reps of each exercise have been completed on each round.
3 Rounds For Time:
Run 400 Meters together
40 Thrusters (95/65)
40 Pull-ups
Partner 1 does as many Thrusters as possible without breaking while partner 2 does as many Pull-ups as possible without dropping from the bar. Switch when either partner breaks.
Alternate back and forth until 40 reps of each exercise have been completed on each round.
Thursday, July 5, 2018
Friday 180706
Strength:
Shoulder Press
5 x 3 reps
Increase weight on each set
WOD:
3 Rounds For Time:
5 Ring Muscle-ups
10 Shoulder To Overhead (135/95)
15 Box Jumps (24/20)
Shoulder Press
5 x 3 reps
Increase weight on each set
WOD:
3 Rounds For Time:
5 Ring Muscle-ups
10 Shoulder To Overhead (135/95)
15 Box Jumps (24/20)
Wednesday, July 4, 2018
Thursday 180705
For Time:
Row 5,000 Meters
The first 2,000 meters of the should be as fast as possible.
Your 2,000 Meter score:
6-7 minutes = 10 points
7-8 minutes = 8 points
8-9 minutes = 6 points
9-10 minutes = 4 points
10+ minutes = 2 points
Row 5,000 Meters
The first 2,000 meters of the should be as fast as possible.
Your 2,000 Meter score:
6-7 minutes = 10 points
7-8 minutes = 8 points
8-9 minutes = 6 points
9-10 minutes = 4 points
10+ minutes = 2 points
Tuesday, July 3, 2018
Wednesday 180704
9a class only today
“1776”
3 person team WOD
KB swings (55/35)
Box Jumps (30/24)
Air squats
Push-ups
Burpees
Pull-ups
*goal is to complete 1776 reps total of the above movements.
Cycle through the movements in order, One athlete works at a time, each athlete completes a minimum of 10 reps of EACH exercise before moving to next movement.
WOD has a strict 40min time cap. See if your team can complete it!!!
“1776”
3 person team WOD
KB swings (55/35)
Box Jumps (30/24)
Air squats
Push-ups
Burpees
Pull-ups
*goal is to complete 1776 reps total of the above movements.
Cycle through the movements in order, One athlete works at a time, each athlete completes a minimum of 10 reps of EACH exercise before moving to next movement.
WOD has a strict 40min time cap. See if your team can complete it!!!
Monday, July 2, 2018
Tuesday 180703
Strength:
Close Grip Bench Press
5 reps @ 55%, 65%, 75%
Max reps @ 85%
WOD:
For Time:
10-8-6-4-2
DB Squat Cleans (pick weight)
Ring Dips
Close Grip Bench Press
5 reps @ 55%, 65%, 75%
Max reps @ 85%
WOD:
For Time:
10-8-6-4-2
DB Squat Cleans (pick weight)
Ring Dips
Sunday, July 1, 2018
Monday 180702
Barbell Complex
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.
Saturday, June 30, 2018
Friday, June 29, 2018
Saturday 180630
Partner WOD
Row 1000 meters (switch every 250 m)
20 Burpees (alternating)
40 Wall Balls (switch every 5 reps)(20/14)
60 Kettlebell Swings (switch every 15 reps)(70/55)
40 Wall Balls (switch every 5 reps)(20/14)
20 Burpees (alternating)
Row 1000 meters (switch every 250 m)
Row 1000 meters (switch every 250 m)
20 Burpees (alternating)
40 Wall Balls (switch every 5 reps)(20/14)
60 Kettlebell Swings (switch every 15 reps)(70/55)
40 Wall Balls (switch every 5 reps)(20/14)
20 Burpees (alternating)
Row 1000 meters (switch every 250 m)
Thursday, June 28, 2018
Friday 180629
Strength:
Front Squat
3 X 7 reps
Increase weight on each set
Rest as needed between sets
WOD:
4 Rounds For Time:
Row, 20 Calories
10 Handstand Push-ups
30 Double-unders
Front Squat
3 X 7 reps
Increase weight on each set
Rest as needed between sets
WOD:
4 Rounds For Time:
Row, 20 Calories
10 Handstand Push-ups
30 Double-unders
Wednesday, June 27, 2018
Thursday 180628
Strength:
10 sets of the following complex:
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
Increase weight on each set
WOD:
5 Rounds For Time:
Run 100 Meters
10 Burpee Box Jump Overs (24/20)
10 sets of the following complex:
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
Increase weight on each set
WOD:
5 Rounds For Time:
Run 100 Meters
10 Burpee Box Jump Overs (24/20)
Tuesday, June 26, 2018
Wednesday 180627
20 minute AMRAP
5 Chest To Bar Pull-ups
10 Wall Ball Shots (20/14)
15 Kettlebell Swings (55/35)
5 Chest To Bar Pull-ups
10 Wall Ball Shots (20/14)
15 Kettlebell Swings (55/35)
Monday, June 25, 2018
Tuesday 180626
Strength:
Dead-lift
5 X 5 reps @ 75%
Rest 2 minutes between sets
WOD:
12 minute AMRAP
20 Double -unders
8 Knees To Elbows
6 Alternating Arm DB Squat Snatch (50/35) (35/20)
Dead-lift
5 X 5 reps @ 75%
Rest 2 minutes between sets
WOD:
12 minute AMRAP
20 Double -unders
8 Knees To Elbows
6 Alternating Arm DB Squat Snatch (50/35) (35/20)
Sunday, June 24, 2018
Monday 180625
Strength:
5 sets of the following complex:
5 Power Cleans + 5 Front Squats + 5 Push Jerks
Increase weight on each set
Rest as needed between sets
WOD:
4 rounds for time on each round
Row 500 meters
Rest 2 minutes between rounds
5 sets of the following complex:
5 Power Cleans + 5 Front Squats + 5 Push Jerks
Increase weight on each set
Rest as needed between sets
WOD:
4 rounds for time on each round
Row 500 meters
Rest 2 minutes between rounds
Saturday, June 23, 2018
Friday, June 22, 2018
Saturday 180623
Teams of 3
20 minute AMRAP/Reps
Farmers Walk, 150 Feet (2-70lb KBs/2-55lb KBs) (timer)
Max Rep Thrusters (95/65)
Air Bike, Max Calories
20 minute AMRAP/Reps
Farmers Walk, 150 Feet (2-70lb KBs/2-55lb KBs) (timer)
Max Rep Thrusters (95/65)
Air Bike, Max Calories
Thursday, June 21, 2018
Friday 180622
Strength:
Close Grip Bench Press
5 X 5 reps
Increase weight on each set
WOD:
3 Rounds For Time:
Row 250 Meters
25 Ring Push-ups
Close Grip Bench Press
5 X 5 reps
Increase weight on each set
WOD:
3 Rounds For Time:
Row 250 Meters
25 Ring Push-ups
Wednesday, June 20, 2018
Thursday 180621
Strength:
Front Squat
5 x 3 reps
Increase weight on each set
WOD:
5 Rounds For Time:
5 Power Clean (135/95)
7 Box Jumps (24/20)
9 Chest To Bar Pull-ups
Front Squat
5 x 3 reps
Increase weight on each set
WOD:
5 Rounds For Time:
5 Power Clean (135/95)
7 Box Jumps (24/20)
9 Chest To Bar Pull-ups
Tuesday, June 19, 2018
Monday, June 18, 2018
Tuesday 180619
Strength:
Back Squat
4 X 5 reps
WOD:
9 minute AMRAP
5 Dumbbell Box Step Overs (50lb DBs/35lb DBs) (24"/20")
10 Strict Pull-ups
20 Wall Balls (20/14)
Back Squat
4 X 5 reps
WOD:
9 minute AMRAP
5 Dumbbell Box Step Overs (50lb DBs/35lb DBs) (24"/20")
10 Strict Pull-ups
20 Wall Balls (20/14)
Sunday, June 17, 2018
Monday 180618
Strength:
Push Press
6 X 3 reps
Increase weight on each set
WOD:
3 Rounds For Time:
Run 200 Meters
50 Double-unders
12 Clean & Jerks (115/85) (95/65)
Push Press
6 X 3 reps
Increase weight on each set
WOD:
3 Rounds For Time:
Run 200 Meters
50 Double-unders
12 Clean & Jerks (115/85) (95/65)
Saturday, June 16, 2018
Friday, June 15, 2018
Saturday 180616
3 Person Team WOD
20 minute AMRAP
Station 1: 1 round of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Station 2: Max rep Hang Power Cleans (115/75)
Station 3: Rest.
The timer is the person doing Cindy.
20 minute AMRAP
Station 1: 1 round of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Station 2: Max rep Hang Power Cleans (115/75)
Station 3: Rest.
The timer is the person doing Cindy.
Thursday, June 14, 2018
Friday 180615
'Jack"
20 minute AMRAP
10 Push Presses (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24/20)
20 minute AMRAP
10 Push Presses (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24/20)
Wednesday, June 13, 2018
Thursday 180614
For Time:
10,000 Meters Any Way You Want
Combination of Row, Bike, Run.*
*40 minute time cap
10,000 Meters Any Way You Want
Combination of Row, Bike, Run.*
*40 minute time cap
Tuesday, June 12, 2018
Wednesday 180613
Strength:
15 minutes to work up to a heavy single "Bear Complex"
Bear Complex consists of the following without dropping the bar:
Power Clean-Front Squat-Push Press-Back Squat-Behind The Neck Push Press
WOD:
Five Rounds For Time:
10 Chest To Bar Pull-ups
20 Push-ups
30 Double-unders
15 minutes to work up to a heavy single "Bear Complex"
Bear Complex consists of the following without dropping the bar:
Power Clean-Front Squat-Push Press-Back Squat-Behind The Neck Push Press
WOD:
Five Rounds For Time:
10 Chest To Bar Pull-ups
20 Push-ups
30 Double-unders
Monday, June 11, 2018
Sunday, June 10, 2018
Monday 180611
Strength:
15 minutes to establish a 1 RM Squat Snatch
WOD:
For Time:
15-12-9-6-3
Squat Snatches @ 50% of 1 RM
Pull-ups
Run 200 Meters
15 minutes to establish a 1 RM Squat Snatch
WOD:
For Time:
15-12-9-6-3
Squat Snatches @ 50% of 1 RM
Pull-ups
Run 200 Meters
Saturday, June 9, 2018
Friday, June 8, 2018
Saturday 180609
Teams of 4
5 rounds for time and reps:
Row, 12/10 Calories (timer)
Max rep Wall Balls (20/14)
Max Rep Ring Push-ups
Rest
5 rounds for time and reps:
Row, 12/10 Calories (timer)
Max rep Wall Balls (20/14)
Max Rep Ring Push-ups
Rest
Thursday, June 7, 2018
Friday 180608
Three Rounds For Time:
50 Double-unders
30 Knees To Elbows
Single Arm Kettlebell Overhead Walking Lunge (55/35), 20 steps (switch arms after 10 steps)
50 Double-unders
30 Knees To Elbows
Single Arm Kettlebell Overhead Walking Lunge (55/35), 20 steps (switch arms after 10 steps)
Wednesday, June 6, 2018
Thursday 180607
For Time:
Run 400 Meters
21 Overhead Squats 95/65)
21 Pull-ups
Run 400 Meters
15 Overhead Squats 95/65)
15 Pull-ups
Run 400 Meters
9 Overhead Squats 95/65)
9 Pull-ups
Run 400 Meters
21 Overhead Squats 95/65)
21 Pull-ups
Run 400 Meters
15 Overhead Squats 95/65)
15 Pull-ups
Run 400 Meters
9 Overhead Squats 95/65)
9 Pull-ups
Tuesday, June 5, 2018
Monday, June 4, 2018
Tuesday 180605
For time:
100-80-60-40-20
Double Unders
5-4-3-2-1
Rope Climbs
15-12-9-6-3
Burpee Box Jump Overs (24/20)
100-80-60-40-20
Double Unders
5-4-3-2-1
Rope Climbs
15-12-9-6-3
Burpee Box Jump Overs (24/20)
Sunday, June 3, 2018
Saturday, June 2, 2018
Friday, June 1, 2018
Saturday 180602
Partner WOD
Teams of 2
25 minute AMRAP
Partner 1: Row for max calories
Partner 2:
5 Toes To Bar
10 Push-ups
15 Overhead Squats (75/55)
Partner 2 is the "timer"
Score is total calories rowed
Teams of 2
25 minute AMRAP
Partner 1: Row for max calories
Partner 2:
5 Toes To Bar
10 Push-ups
15 Overhead Squats (75/55)
Partner 2 is the "timer"
Score is total calories rowed
Thursday, May 31, 2018
Wednesday, May 30, 2018
Thursday 180531
8 Rounds (16 intervals) of:
Tabata Hang Power Snatch (75/55)
Tabata Pull-ups
Rest 8 minutes
8 Rounds (16 intervals) of:
Tabata Toes To Bar
Tabata Double-unders
Tabata Hang Power Snatch (75/55)
Tabata Pull-ups
Rest 8 minutes
8 Rounds (16 intervals) of:
Tabata Toes To Bar
Tabata Double-unders
Tuesday, May 29, 2018
Monday, May 28, 2018
Sunday, May 27, 2018
Monday 180528
MEMORIAL DAY 9A ONLY
'Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
If you have a 20 pound vest wear it.
'Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
If you have a 20 pound vest wear it.
Saturday, May 26, 2018
Friday, May 25, 2018
Saturday 180526
Teams of 2
10 Rounds For Time:
Alternate teammates upon completion of each round
15 Sit-Ups
12 calorie Row
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Burpees
10 Rounds For Time:
Alternate teammates upon completion of each round
15 Sit-Ups
12 calorie Row
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Burpees
Thursday, May 24, 2018
Friday 180525
Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
9 minute AMRAP
5 Push Jerk (135/95)
10 Box Jumps (24/20)
30 Double-unders
15 minutes to establish a 1 RM Back Squat
WOD:
9 minute AMRAP
5 Push Jerk (135/95)
10 Box Jumps (24/20)
30 Double-unders
Wednesday, May 23, 2018
Thursday 180524
Strength:
15 minutes to establish a 1 RM Shoulder Press
WOD:
21-15-9 rep rounds for time
Ring Dips
Sumo Dead-lift High Pull (95/65)
15 minutes to establish a 1 RM Shoulder Press
WOD:
21-15-9 rep rounds for time
Ring Dips
Sumo Dead-lift High Pull (95/65)
Tuesday, May 22, 2018
Wednesday 180523
'Rankel'
20 minute AMRAP
6 Dead-lifts (225/155)
7 Burpee Pull-ups
10 Kettlebell Swings (70/55)
Run 200 Meters
20 minute AMRAP
6 Dead-lifts (225/155)
7 Burpee Pull-ups
10 Kettlebell Swings (70/55)
Run 200 Meters
Monday, May 21, 2018
Tuesday 180522
Strength:
15 minutes to establish a 1 RM Dead-lift
WOD:
3 Rounds For Time
30 Kettlebell Swings (55/35)
20 Alternating Jumping Split Squats
15 minutes to establish a 1 RM Dead-lift
WOD:
3 Rounds For Time
30 Kettlebell Swings (55/35)
20 Alternating Jumping Split Squats
Sunday, May 20, 2018
Monday 180521
15 minutes to establish a 1 RM Power Clean
WOD:
12 minute AMRAP
15 Burpees
12 DB Thrusters (50/35) (35/20)
9 Strict Pull-ups
WOD:
12 minute AMRAP
15 Burpees
12 DB Thrusters (50/35) (35/20)
9 Strict Pull-ups
Saturday, May 19, 2018
Friday, May 18, 2018
Saturday 180519
Back Squat
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
10 minute AMRAP With a Partner:
Partner 1:
10 Dead-lifts (225/155 lb)
10 Box Jumps (30/24 in)
Partner 2:
Kettlebell Hold in Bottom of Squat (53/35 lb)
Alternate each round
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
10 minute AMRAP With a Partner:
Partner 1:
10 Dead-lifts (225/155 lb)
10 Box Jumps (30/24 in)
Partner 2:
Kettlebell Hold in Bottom of Squat (53/35 lb)
Alternate each round
Thursday, May 17, 2018
Friday 180518
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 65%
Rest 1 minute between sets
WOD:
10 minute EMOM:
6 Hang Power Snatches (135/95)
6 Push-ups
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 65%
Rest 1 minute between sets
WOD:
10 minute EMOM:
6 Hang Power Snatches (135/95)
6 Push-ups
Wednesday, May 16, 2018
Thursday 180517
Shoulder Press
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
Run 1 Mile for time
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
Run 1 Mile for time
Tuesday, May 15, 2018
Wednesday 180516
Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
3 Rounds For Time:
Air Bike, 12/8 Calories
8 Burpee Box Jump Overs (24/20)
12 Chest To Bar Pull-ups
8 Strict Handstand Push-ups
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
3 Rounds For Time:
Air Bike, 12/8 Calories
8 Burpee Box Jump Overs (24/20)
12 Chest To Bar Pull-ups
8 Strict Handstand Push-ups
Monday, May 14, 2018
Tuesday 180515
Strength:
Shoulder Press
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
3 Rounds For Time:
Run 400 Meters
25 Medicine Ball Cleans(20/14)
Shoulder Press
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
3 Rounds For Time:
Run 400 Meters
25 Medicine Ball Cleans(20/14)
Sunday, May 13, 2018
Monday 180514
Strength:
Power Clean
5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
'Annie'
50-40-30-20-10 rep rounds for time:
Double-unders
Sit-ups
Power Clean
5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
'Annie'
50-40-30-20-10 rep rounds for time:
Double-unders
Sit-ups
Saturday, May 12, 2018
Friday, May 11, 2018
Saturday 180512
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
"Fireball”
Teams of 3:
30 minute AMRAP:
Row 100/75 Calories
75 Wallballs (20/14)
50 Power Cleans (115/85)
Add (20/10) to barbell each round.
Athletes will split up the work in this workout as they see fit. The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women. The opening barbell should be something that athletes are capable of completing 20+ repetitions if they needed to.
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
"Fireball”
Teams of 3:
30 minute AMRAP:
Row 100/75 Calories
75 Wallballs (20/14)
50 Power Cleans (115/85)
Add (20/10) to barbell each round.
Athletes will split up the work in this workout as they see fit. The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women. The opening barbell should be something that athletes are capable of completing 20+ repetitions if they needed to.
Thursday, May 10, 2018
Friday 180511
Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
12 minute AMRAP
Air Bike, 21 Calories
15 Toes To Bar
9 Box Jumps (30/24)
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
12 minute AMRAP
Air Bike, 21 Calories
15 Toes To Bar
9 Box Jumps (30/24)
Wednesday, May 9, 2018
Thursday 180510
Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
2 Rounds For Time:
100 Double-unders
50 Air Squats
40 Situps
30 Push-ups
20 Pull-ups
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
2 Rounds For Time:
100 Double-unders
50 Air Squats
40 Situps
30 Push-ups
20 Pull-ups
Tuesday, May 8, 2018
Wednesday 180509
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
For Time:
Air Bike 750 Meters
Then,
5 Rounds:
5 Dead-lifts (255/185)
5 Lateral Burpees Over The Bar
Then,
Air Bike 750 Meters
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
For Time:
Air Bike 750 Meters
Then,
5 Rounds:
5 Dead-lifts (255/185)
5 Lateral Burpees Over The Bar
Then,
Air Bike 750 Meters
Monday, May 7, 2018
Tuesday 180508
Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
For Time:
10 Strict Pull-ups
Single Arm Overhead Walking Lunge, 30 Steps (switch arms after 15 steps)
10 Strict Pull-ups
20 Alternating Kettlebell Snatches (55/35)
10 Strict Pull-ups
10 Turkish Get-ups (5 right/5 left) (55/35)
10 Strict Pull-ups
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
For Time:
10 Strict Pull-ups
Single Arm Overhead Walking Lunge, 30 Steps (switch arms after 15 steps)
10 Strict Pull-ups
20 Alternating Kettlebell Snatches (55/35)
10 Strict Pull-ups
10 Turkish Get-ups (5 right/5 left) (55/35)
10 Strict Pull-ups
Sunday, May 6, 2018
Monday 180507
Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
Three 3-minute AMRAPs
3 minute AMRAP
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Knees-to-Elbows
1 minute Rest, then repeat (3 times total)
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
Three 3-minute AMRAPs
3 minute AMRAP
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Knees-to-Elbows
1 minute Rest, then repeat (3 times total)
Saturday, May 5, 2018
Friday, May 4, 2018
Saturday 180505
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
AGOQ Workout 3
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
AGOQ Workout 3
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
Thursday, May 3, 2018
Friday 180504
Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
AGOQ Workout 4
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches
Men: 165 lb.
Women: 115 lb.
Scaling
This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.
Intermediate Option
Complete as many rounds as possible in 5 minutes of:
6 handstand push-ups
4 burpees
2 snatches
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 5 minutes of:
6 push-ups
4 burpees
2 snatches
Men: 95 lb.
Women: 65 lb.
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
AGOQ Workout 4
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches
Men: 165 lb.
Women: 115 lb.
Scaling
This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.
Intermediate Option
Complete as many rounds as possible in 5 minutes of:
6 handstand push-ups
4 burpees
2 snatches
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 5 minutes of:
6 push-ups
4 burpees
2 snatches
Men: 95 lb.
Women: 65 lb.
Wednesday, May 2, 2018
Thursday 180503
Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
8 Rounds (32 intervals)
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Rocks
Tabat Side Plank
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
8 Rounds (32 intervals)
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Rocks
Tabat Side Plank
Tuesday, May 1, 2018
Wednesday 180502
Wednesday:
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
AGOQ Workout 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans
Men: 245 lb.
Women: 170 lb.
Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.
Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans
Men: 155 lb.
Women: 105 lb.
Beginner Option
4 rounds for time of:
15 ring rows
5 cleans
Men: 95 lb.
Women: 65 lb.
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
AGOQ Workout 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans
Men: 245 lb.
Women: 170 lb.
Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.
Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans
Men: 155 lb.
Women: 105 lb.
Beginner Option
4 rounds for time of:
15 ring rows
5 cleans
Men: 95 lb.
Women: 65 lb.
Monday, April 30, 2018
Tuesday 180501
Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
21-15-9 rep rounds for time:
Overhead Squat (95/65)
Ring dips
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
21-15-9 rep rounds for time:
Overhead Squat (95/65)
Ring dips
Sunday, April 29, 2018
Monday 180430
Monday:
Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
9 minute AMRAP/AMREP
50 Wall Balls
40 Toe To Rings
30 KettleBell Swings (55/35)
20 Burpees
10 Bar Muscle-ups
Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
9 minute AMRAP/AMREP
50 Wall Balls
40 Toe To Rings
30 KettleBell Swings (55/35)
20 Burpees
10 Bar Muscle-ups
Saturday, April 28, 2018
Sunday 180429
You Decide:
1. Rest Day
2. Olympic Lifting
3. Make up a missed WOD
4. Mobility
5. Work on gymnastics skills
1. Rest Day
2. Olympic Lifting
3. Make up a missed WOD
4. Mobility
5. Work on gymnastics skills
Friday, April 27, 2018
Saturday 180428
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
3 Rounds For Max Reps At Each Station:
1 minute: Kettlebell Swings (70/55)
1 minute: Double-unders
1 minute: Pull-ups
1 minute: Sit-ups
1 minute: Box Jumps (24/20)
Rest 1 minute after each round
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
3 Rounds For Max Reps At Each Station:
1 minute: Kettlebell Swings (70/55)
1 minute: Double-unders
1 minute: Pull-ups
1 minute: Sit-ups
1 minute: Box Jumps (24/20)
Rest 1 minute after each round
Thursday, April 26, 2018
Friday 180427
Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
For Time:
Row 2,000 Meters
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
For Time:
Row 2,000 Meters
Wednesday, April 25, 2018
Thursday 180426
Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
'Fran'
21-15-9 rep rounds for time:
Thrusters (95/65)
Pull-ups
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
'Fran'
21-15-9 rep rounds for time:
Thrusters (95/65)
Pull-ups
Tuesday, April 24, 2018
Wednesday 180425
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
12 minute AMRAP
Run 100 Meters
6 Burpee Box Jumps
12 Alternating Kettlebell Snatches (55/35)
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
12 minute AMRAP
Run 100 Meters
6 Burpee Box Jumps
12 Alternating Kettlebell Snatches (55/35)
Monday, April 23, 2018
Tuesday 180424
Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
3 Rounds For Time:
20 Push-ups
30 Sit-ups
Row, 40 Calories
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
3 Rounds For Time:
20 Push-ups
30 Sit-ups
Row, 40 Calories
Sunday, April 22, 2018
Monday 180423
Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
21-15-9 rep rounds for time:
Front Squat (95/65)
Toes To Bar
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
21-15-9 rep rounds for time:
Front Squat (95/65)
Toes To Bar
Saturday, April 21, 2018
Friday, April 20, 2018
Saturday 180421
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
2 Rounds For Time:
25 Strict Pull-ups
50 Hand Release Push-ups
Run 800 Meters
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
2 Rounds For Time:
25 Strict Pull-ups
50 Hand Release Push-ups
Run 800 Meters
Thursday, April 19, 2018
Friday 180420
Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
5 Rounds For Time:
20 Double-unders
10 Double Kettlebell Thrusters (pick weight)
10 Knees To Elbows
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
5 Rounds For Time:
20 Double-unders
10 Double Kettlebell Thrusters (pick weight)
10 Knees To Elbows
Wednesday, April 18, 2018
Thursday 180419
Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
3 x 400 Meter Runs
Rest 60 seconds between each run
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
3 x 400 Meter Runs
Rest 60 seconds between each run
Tuesday, April 17, 2018
Wednesday 180418
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
Every minute on the minute for 10 minutes alternate between:
Row, 12 Calories
12 Push-ups
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
Every minute on the minute for 10 minutes alternate between:
Row, 12 Calories
12 Push-ups
Monday, April 16, 2018
Tuesday 180417
Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
9 minute AMRAP
6 Wall Balls (20/14)
6 Burpees
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
9 minute AMRAP
6 Wall Balls (20/14)
6 Burpees
Sunday, April 15, 2018
Monday 180416
This week we kick off a 6 week 'Keep It Simple Stupid' strength program.
If a lift has been successfully performed 3x5 at 85%, then add 5-10 pounds to the power clean, squat, and deadlift and 2-5 pounds for the shoulder press.
If any lift has been missed at 85% of 1 RM, reduce the load 10%.
Example: 1 RM Shoulder Press is 100 lbs . 65%=65lbs, 75%=75lbs, 85%=85lbs. If 3x5 at 85% is successfully completed, then loads would be based off 100lbs + 2-5lbs. So 65%=68.25(70) lbs, 75%=73.5 (75)lbs, 85%=89.25 (90)lbs.
If the 3x5 at 85% had a missed lift, then reduce the 100lbs by 10% (90 lbs) and start over.
Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
7 minute AMRAP
12 Kettlebell Swings (55/35)
6 Chest To Bar Pull-ups
If a lift has been successfully performed 3x5 at 85%, then add 5-10 pounds to the power clean, squat, and deadlift and 2-5 pounds for the shoulder press.
If any lift has been missed at 85% of 1 RM, reduce the load 10%.
Example: 1 RM Shoulder Press is 100 lbs . 65%=65lbs, 75%=75lbs, 85%=85lbs. If 3x5 at 85% is successfully completed, then loads would be based off 100lbs + 2-5lbs. So 65%=68.25(70) lbs, 75%=73.5 (75)lbs, 85%=89.25 (90)lbs.
If the 3x5 at 85% had a missed lift, then reduce the 100lbs by 10% (90 lbs) and start over.
Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
7 minute AMRAP
12 Kettlebell Swings (55/35)
6 Chest To Bar Pull-ups
Saturday, April 14, 2018
Friday, April 13, 2018
Saturday 180414
16th Annual Run/Walk For The Thin Blue Line
Or
Run 5K on your own
16th Annual Walk/Run For The Thin Blue Line
Or
Run 5K on your own
16th Annual Walk/Run For The Thin Blue Line
Race Info
Location: | Boomer Lake Shelter #2 Stillwater, OK 74075 |
Time: | Saturday, April 14th 2018 9:00am |
Course: | 5K Certified Road Race Sanctioned by USATF |
Thursday, April 12, 2018
Friday 180413
Dallas 5
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
5 minutes of:
Burpees
Then, 5 minutes of:
7 Dead-lifts (155/105)
7 Box Jumps (24/20)
Then, 5 minutes of:
Turkish Get-ups (40 lb DB/25 lb DB)
Then, 5 minutes of:
7 Snatches (75/55)
7 Push-ups
Then, 5 minutes of:
Rowing (calories)
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.
Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.
Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.
Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.
Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.
Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
5 minutes of:
Burpees
Then, 5 minutes of:
7 Dead-lifts (155/105)
7 Box Jumps (24/20)
Then, 5 minutes of:
Turkish Get-ups (40 lb DB/25 lb DB)
Then, 5 minutes of:
7 Snatches (75/55)
7 Push-ups
Then, 5 minutes of:
Rowing (calories)
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.
Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.
Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.
Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.
Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.
Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
Wednesday, April 11, 2018
Thursday 180412
Randy
For Time
75 Power Snatches (75/55)
In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty.
He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.
For Time
75 Power Snatches (75/55)
In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty.
He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.
Tuesday, April 10, 2018
Wednesday 180411
'Moore'
20 minute AMRAP
1 Rope Climb
Run 400 Meters
Max Rep Handstand Push-ups
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011, from gunshot wounds suffered on Jan. 23, 2011, when he stopped a stolen vehicle and the driver opened fire.
He is survived by his mother, Jo Ann; father, Spencer; and sister, Carol Bongfeldt.
20 minute AMRAP
1 Rope Climb
Run 400 Meters
Max Rep Handstand Push-ups
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011, from gunshot wounds suffered on Jan. 23, 2011, when he stopped a stolen vehicle and the driver opened fire.
He is survived by his mother, Jo Ann; father, Spencer; and sister, Carol Bongfeldt.
Monday, April 9, 2018
Tuesday 180410
'Danny'
20 minute AMRAP
30 Box Jumps (24/20!
20 Push Press (115/85)
30 Pull-ups
Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.
Daniel is survived by his wife, Jenni; and daughter, Jojiye.
20 minute AMRAP
30 Box Jumps (24/20!
20 Push Press (115/85)
30 Pull-ups
Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.
Daniel is survived by his wife, Jenni; and daughter, Jojiye.
Sunday, April 8, 2018
Monday 180409
'Scooter'
On a 35-minute clock with a partner, complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift.
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death.
Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family members and friends. He is preceded in death by his mother, Alice.
On a 35-minute clock with a partner, complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift.
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death.
Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family members and friends. He is preceded in death by his mother, Alice.
Saturday, April 7, 2018
Friday, April 6, 2018
Saturday 180407
3 person teams
3 Rounds for time:
20 DB Cleans (50/35)
10 Burpee Box Jumps (24/20)
15 Rep Toes To Bar
Everyone starts on DB cleans . You must wait for the person before you to finish the station they are on before you can proceed.
3 Rounds for time:
20 DB Cleans (50/35)
10 Burpee Box Jumps (24/20)
15 Rep Toes To Bar
Everyone starts on DB cleans . You must wait for the person before you to finish the station they are on before you can proceed.
Thursday, April 5, 2018
Friday 180406
Strength:
15 minutes to establish a 1RM Front Squat
WOD:
3 Rounds For Time
Row 20/17 Calories
30 Wall Balls (20/14)
20 Alternating Kettlebell Snatches (55/35)
15 minutes to establish a 1RM Front Squat
WOD:
3 Rounds For Time
Row 20/17 Calories
30 Wall Balls (20/14)
20 Alternating Kettlebell Snatches (55/35)
Wednesday, April 4, 2018
Thursday 180405
Strength:
15 minutes to establish a 1RM Power Clean
WOD:
10-9-8-7-6-5-4-3-2-1
Curtis P’s (95/65)
1-2-3-4-5-6-7-8-9-10
Ring Dips
15 minutes to establish a 1RM Power Clean
WOD:
10-9-8-7-6-5-4-3-2-1
Curtis P’s (95/65)
1-2-3-4-5-6-7-8-9-10
Ring Dips
Tuesday, April 3, 2018
Wednesday 180404
Row 1,000 Meters
Then,
3 Rounds of
50 Double-unders
20 Chest To Bar Pull-ups
10 Power Snatches (135/95)
Then,
Row 1,000 Meters
Then,
3 Rounds of
50 Double-unders
20 Chest To Bar Pull-ups
10 Power Snatches (135/95)
Then,
Row 1,000 Meters
Monday, April 2, 2018
Tuesday 180403
Strength:
10 minutes to establish a 1RM Push Press
WOD:
For Time:
20-18-16-14-12-10-8-6-4-2
Wall Balls (20/14)
2-4-6-8-10-12-14-16-18-20
Burpees
10 minutes to establish a 1RM Push Press
WOD:
For Time:
20-18-16-14-12-10-8-6-4-2
Wall Balls (20/14)
2-4-6-8-10-12-14-16-18-20
Burpees
Sunday, April 1, 2018
Monday 180402
Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
7 minute AMRAP
Row 15 Calories
15 Push-ups
15 minutes to establish a 1 RM Back Squat
WOD:
7 minute AMRAP
Row 15 Calories
15 Push-ups
Saturday, March 31, 2018
Friday, March 30, 2018
Saturday 180331
Teams of 4
25 minute AMRAP
Row, 30/25 Calories
Max Rep Kettlebell Swings (55/35)
Max Rep Medicine Ball Clean-Wall Balls (20/14)
Rest
25 minute AMRAP
Row, 30/25 Calories
Max Rep Kettlebell Swings (55/35)
Max Rep Medicine Ball Clean-Wall Balls (20/14)
Rest
Thursday, March 29, 2018
Friday 180330
Isabel
For Time:
30 Snatches (135/95)
Rest 7 minutes
Grace
For Time:
30 Clean & Jerks (135/95)
For Time:
30 Snatches (135/95)
Rest 7 minutes
Grace
For Time:
30 Clean & Jerks (135/95)
Wednesday, March 28, 2018
Thursday 180329
Strength:
10 minutes to establish a 1RM Shoulder Press
WOD:
'Baseline'
For Time:
Row 500 Meters
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
10 minutes to establish a 1RM Shoulder Press
WOD:
'Baseline'
For Time:
Row 500 Meters
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Tuesday, March 27, 2018
Wednesday 180328
5 Rounds For Time:
Run 400 Meters
9 Toes To Bar
6 Chest To Bar Pull-ups
3 Bar Muscle-ups
Run 400 Meters
9 Toes To Bar
6 Chest To Bar Pull-ups
3 Bar Muscle-ups
Monday, March 26, 2018
Tuesday 180327
20 Minutes (4 Rounds)
45 seconds: Max Rep Kettlebell Thrusters(2-35lbKBs/2-25lb KBs)
15 seconds Rest
45 seconds Max Rep Strict Pull-ups
15 seconds Rest
45 seconds Max Rep AbMat Sit-ups
15 seconds Rest
45 seconds Max Rep Double-unders
Rest 1 minute 15 seconds
45 seconds: Max Rep Kettlebell Thrusters(2-35lbKBs/2-25lb KBs)
15 seconds Rest
45 seconds Max Rep Strict Pull-ups
15 seconds Rest
45 seconds Max Rep AbMat Sit-ups
15 seconds Rest
45 seconds Max Rep Double-unders
Rest 1 minute 15 seconds
Sunday, March 25, 2018
Monday 180326
For time:
40 Strict Handstand Push-Ups
20 Overhead Squats (135/95)
*6 minute time cap
At the 7 minute mark. . .
Three rounds for time of:
20 Alternating Pistols
10 Hang Power Cleans (135/95)
40 Strict Handstand Push-Ups
20 Overhead Squats (135/95)
*6 minute time cap
At the 7 minute mark. . .
Three rounds for time of:
20 Alternating Pistols
10 Hang Power Cleans (135/95)
Saturday, March 24, 2018
Friday, March 23, 2018
Saturday 180324
20 minute AMRAP
12 Dead-lifts (225/155)
9 Bench Press (155/105)
6 Power Cleans (135/95)
Use 2 barbells. One for dead-lift and power cleans and one for bench press.
CrossFit Games Open WOD 18.5 will start after the 8:30a class
12 Dead-lifts (225/155)
9 Bench Press (155/105)
6 Power Cleans (135/95)
Use 2 barbells. One for dead-lift and power cleans and one for bench press.
CrossFit Games Open WOD 18.5 will start after the 8:30a class
Thursday, March 22, 2018
Wednesday, March 21, 2018
Thursday 180322
NO 6A CLASS TODAY
3 Rounds For Time:
Run 400 Meters
15 Thrusters (105/75)
15 Bar Facing Burpees
3 Rounds For Time:
Run 400 Meters
15 Thrusters (105/75)
15 Bar Facing Burpees
Tuesday, March 20, 2018
Wednesday 180321
NO 6A CLASS TODAY
'Nate'
20 minute AMRAP
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)
'Nate'
20 minute AMRAP
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)
Monday, March 19, 2018
Tuesday 180320
NO 6A CLASS TODAY
'Nicole'
20 minute AMRAP
Run 400 Meters
Max Rep Pull-ups
Note number of pull-ups completed on each round
'Nicole'
20 minute AMRAP
Run 400 Meters
Max Rep Pull-ups
Note number of pull-ups completed on each round
Sunday, March 18, 2018
Saturday, March 17, 2018
Friday, March 16, 2018
Saturday 180317
For Time:
400 Meter Walking Lunge
Every 50 meters stop and do 5 burpees
CrossFit Games Open WOD 18.4 will start right after the 8:30a class.
400 Meter Walking Lunge
Every 50 meters stop and do 5 burpees
CrossFit Games Open WOD 18.4 will start right after the 8:30a class.
Thursday, March 15, 2018
Friday 180316
CrossFit Games Open WOD 18.4
Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set
Time cap: 9 minutes
Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set
Time cap: 9 minutes
Wednesday, March 14, 2018
Tuesday, March 13, 2018
Wednesday 180314
5 Rounds For Time:
10 Front Squats (165/115)
10 Box Jumps (30/24)
Row, 20 Calories
Rest 2 minutes between rounds.
10 Front Squats (165/115)
10 Box Jumps (30/24)
Row, 20 Calories
Rest 2 minutes between rounds.
Monday, March 12, 2018
Tuesday 180313
Every 3 minutes for 30 minutes:
Air Bike, 15 Calories
5 Power Cleans (155/105)
If you fall behind on any 3 minute round, rest on the next 3 minute round before resuming.
Air Bike, 15 Calories
5 Power Cleans (155/105)
If you fall behind on any 3 minute round, rest on the next 3 minute round before resuming.
Sunday, March 11, 2018
Monday 190312
21-15-9 rep rounds for time:
Dead-lift (225/155)
Ground To Overhead (135/95)
Use a single barbell.
Saturday, March 10, 2018
Friday, March 9, 2018
Saturday 180310
Helen
3 Rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups
CrossFit Games Open WOD 18.3 will commence after the 8:30a class
3 Rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups
CrossFit Games Open WOD 18.3 will commence after the 8:30a class
Thursday, March 8, 2018
Wednesday, March 7, 2018
Thursday 180308
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Tuesday, March 6, 2018
Wednesday 180307
"Barraza"
18 minute AMRAP:
Run 200 meters
9 Dead-lifts (275/185)
6 Burpee bar muscle-ups
18 minute AMRAP:
Run 200 meters
9 Dead-lifts (275/185)
6 Burpee bar muscle-ups
Monday, March 5, 2018
Tuesday 180306
12 minute AMRAP:
4 Shoulder Press
8 Sumo Dead-lift High-pulls
12 Front Squats
Men 75lbs barbell. Women 55lbs barbell
4 Shoulder Press
8 Sumo Dead-lift High-pulls
12 Front Squats
Men 75lbs barbell. Women 55lbs barbell
Saturday, March 3, 2018
Friday, March 2, 2018
Saturday 180303
Thruster 2-2-2-2-2-2-2
CrossFit Games Open WOD 18.2 will commence after the 8:30a class.
CrossFit Games Open WOD 18.2 will commence after the 8:30a class.
Thursday, March 1, 2018
Wednesday, February 28, 2018
Thursday 180301
'Nasty Girls'
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
Tuesday, February 27, 2018
Monday, February 26, 2018
Sunday, February 25, 2018
Saturday, February 24, 2018
Friday, February 23, 2018
Saturday 130224
We will be doing the CrossFit Games Open WOD 18.1 immediately after the 8:30 class until about noon or so.
For Time:
Run 200 Meters
Rest 30 Seconds
Run 400 Meters
Rest 60 seconds
Run 800 Meters
Rest 90 seconds
Run 400 Meters
Rest 60 seconds
Run 200 Meters
For Time:
Run 200 Meters
Rest 30 Seconds
Run 400 Meters
Rest 60 seconds
Run 800 Meters
Rest 90 seconds
Run 400 Meters
Rest 60 seconds
Run 200 Meters
Thursday, February 22, 2018
Wednesday, February 21, 2018
Thursday 180222
Row 200 Meters
21 Push Jerk (135/95)
Row 200 Meters
15 Push Jerks
Row 200 Meters
9 Push Jerks
21 Push Jerk (135/95)
Row 200 Meters
15 Push Jerks
Row 200 Meters
9 Push Jerks
Tuesday, February 20, 2018
Wednesday 180221
For Time:
63 Double Unders
21 Squat Cleans (135/95)
21 Ring Dips
42 Double-unders
15 Squat Cleans
30 Push-ups
21 Double-unders
9 Squat Cleans
18 Handstand Push-ups
63 Double Unders
21 Squat Cleans (135/95)
21 Ring Dips
42 Double-unders
15 Squat Cleans
30 Push-ups
21 Double-unders
9 Squat Cleans
18 Handstand Push-ups
Monday, February 19, 2018
Sunday, February 18, 2018
Monday 180219
20 minute AMRAP:
Run 400 Meters
10 Alternating Arm Kettlebell Snatch (55/35)
10 Pull-ups
Run 400 Meters
10 Alternating Arm Kettlebell Snatch (55/35)
10 Pull-ups
Saturday, February 17, 2018
Friday, February 16, 2018
Saturday 180217
2 person teams
20 minute AMRAP
Partner 1: One Round Of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
Partner 2: Max Rep Power Clean & Jerks (135/95)
Score is the total number of rounds of Cindy completed plus the number of power clean & jerks.
20 minute AMRAP
Partner 1: One Round Of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
Partner 2: Max Rep Power Clean & Jerks (135/95)
Score is the total number of rounds of Cindy completed plus the number of power clean & jerks.
Thursday, February 15, 2018
Friday 180216
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats
25 burpees
15 body-weight back squats
Wednesday, February 14, 2018
Thursday 180215
For Time:
30 Overhead Walking Lunges
30 Knees-To-Elbows
30 Sit-ups
Row, 30 Calories
30 Sit-ups
30 Knees-To-Elbows
30 Overhead Walking Lunges
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate
30 Overhead Walking Lunges
30 Knees-To-Elbows
30 Sit-ups
Row, 30 Calories
30 Sit-ups
30 Knees-To-Elbows
30 Overhead Walking Lunges
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate
Tuesday, February 13, 2018
Wednesday 180214
7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
Monday, February 12, 2018
Tuesday 180213
21-15-9 reps for time of:
Snatches
Box jumps
Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box
Snatches
Box jumps
Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box
Sunday, February 11, 2018
Monday 180212
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters
Saturday, February 10, 2018
Friday, February 9, 2018
Saturday 180210
Teams of 3
For Time:
Cash In: 150 Calorie Row
12 Rounds:
3 Power Snatches (135/95)
6 Strict Handstand Push-ups
9 Box Jumps (24/20)
Cash Out: Run 800 Meters (together)
For Time:
Cash In: 150 Calorie Row
12 Rounds:
3 Power Snatches (135/95)
6 Strict Handstand Push-ups
9 Box Jumps (24/20)
Cash Out: Run 800 Meters (together)
Thursday, February 8, 2018
Friday 180209
WOD 1:
Aerobic Power
Air Bike
5 rounds:
2 minutes for Max Calories
Rest 2 minutes (pedal slowly)
Try to achieve the same number of calories on each round.
WOD 2:
3 Rounds For Time:
21 Kettlebell Swings (55/35)
7 Bar Muscle-ups
Aerobic Power
Air Bike
5 rounds:
2 minutes for Max Calories
Rest 2 minutes (pedal slowly)
Try to achieve the same number of calories on each round.
WOD 2:
3 Rounds For Time:
21 Kettlebell Swings (55/35)
7 Bar Muscle-ups
Wednesday, February 7, 2018
Thursday 180208
Bench Press
5 X 3 reps
Increase weight on each set
WOD:
12 minute AMRAP
10 Toes To Bar
10 Push-ups
100 Meter Run
5 X 3 reps
Increase weight on each set
WOD:
12 minute AMRAP
10 Toes To Bar
10 Push-ups
100 Meter Run
Tuesday, February 6, 2018
Monday, February 5, 2018
Tuesday 180206
WOD 1:
40-30-20-10
Wall Balls (20/14)
Sit-ups
WOD 2:
7 minute AMRAP
3 Dead-lifts (275/185)
5 Lateral Burpees Over Barbell
40-30-20-10
Wall Balls (20/14)
Sit-ups
WOD 2:
7 minute AMRAP
3 Dead-lifts (275/185)
5 Lateral Burpees Over Barbell
Sunday, February 4, 2018
Monday 180205
Strength:
5 minute AMREP
Strict Pull-ups
WOD:
20 Minute AMRAP
45 Double-unders
30 Push-ups
15 Power Cleans(115/75)
5 minute AMREP
Strict Pull-ups
WOD:
20 Minute AMRAP
45 Double-unders
30 Push-ups
15 Power Cleans(115/75)
Saturday, February 3, 2018
Friday, February 2, 2018
Thursday, February 1, 2018
Wednesday, January 31, 2018
Tuesday, January 30, 2018
Wednesday 180131
For Time:
Run 800 Meters
30 Hang Power Cleans (95/65)
30 Ring Dips
Run 400 Meters
20 Hang Power Cleans
20 Ring Dips
Run 200 Meters
10 Hang Power Cleans
10 Ring Dips
Run 800 Meters
30 Hang Power Cleans (95/65)
30 Ring Dips
Run 400 Meters
20 Hang Power Cleans
20 Ring Dips
Run 200 Meters
10 Hang Power Cleans
10 Ring Dips
Monday, January 29, 2018
Tuesday 180130
3 Rounds For Time:
Row, 21 Calories
15 Kettlebell Swings (70/55)
3 Rope Climbs, 15-ft. rope
Row, 21 Calories
15 Kettlebell Swings (70/55)
3 Rope Climbs, 15-ft. rope
Sunday, January 28, 2018
Monday 180129
Strength:
15 minutes to establish a 1RM Overhead Squat
WOD:
12 min AMRAP:
30 Double Unders
3-6-9-12-15-18. . . .
Power Snatch (95/65)
15 minutes to establish a 1RM Overhead Squat
WOD:
12 min AMRAP:
30 Double Unders
3-6-9-12-15-18. . . .
Power Snatch (95/65)
Saturday, January 27, 2018
Friday, January 26, 2018
Saturday 180127
Team WOD
3 person teams
360 Double-unders
90 Ring Dips
60 Power Cleans (165/115)
Each teammate cycles through:
Sets of 60 DU's for 360 reps (120 reps/athlete)
Sets of 15 ring dips for 90 reps (30 reps/athlete)
Sets of 10 power cleans for 60 reps (20 reps/athlete)
3 person teams
360 Double-unders
90 Ring Dips
60 Power Cleans (165/115)
Each teammate cycles through:
Sets of 60 DU's for 360 reps (120 reps/athlete)
Sets of 15 ring dips for 90 reps (30 reps/athlete)
Sets of 10 power cleans for 60 reps (20 reps/athlete)
Thursday, January 25, 2018
Wednesday, January 24, 2018
Thursday 180125
WOD 1:
CrossFit Open WOD 18.0
21-15-9 rep rounds for time:
Single Arm DB Snatch (50/35)
Lateral Jump Burpees Over Dumbbell
WOD 2:
21-15-9 rep rounds for time:
Air Bike, Calories
Pull-ups
CrossFit Open WOD 18.0
21-15-9 rep rounds for time:
Single Arm DB Snatch (50/35)
Lateral Jump Burpees Over Dumbbell
WOD 2:
21-15-9 rep rounds for time:
Air Bike, Calories
Pull-ups
Tuesday, January 23, 2018
Wednesday 180124
Strength:
Close Grip Bench Press
5 reps @ 75%
5 reps @ 80%
5+ reps @ 85%
Back Squat
5 reps @ 75%
5 reps @ 80%
5+ reps @ 85%
WOD:
12 min AMRAP
250m Row
25 Air Squats
Close Grip Bench Press
5 reps @ 75%
5 reps @ 80%
5+ reps @ 85%
Back Squat
5 reps @ 75%
5 reps @ 80%
5+ reps @ 85%
WOD:
12 min AMRAP
250m Row
25 Air Squats
Monday, January 22, 2018
Sunday, January 21, 2018
Monday 180122
Strength:
15 minutes to establish a 1RM Back Squat
WOD:
3 Rounds For Time:
Run 200 Meters
15 Kettlebell Swings (70/55)
7 Burpee Chest To Bar Pull-ups
15 minutes to establish a 1RM Back Squat
WOD:
3 Rounds For Time:
Run 200 Meters
15 Kettlebell Swings (70/55)
7 Burpee Chest To Bar Pull-ups
Saturday, January 20, 2018
Friday, January 19, 2018
Saturday 180120
For Time:
Partner Kettlebell DT
Each partner completes 5 rounds.
12 KB Deadlifts
9 Hang Cleans
6 Shoulder To Overheads
Men use a pair of 55lb KBs. Women use a pair of 35lb KBs
Partner 1 does one round of Kettlebell 'DT'
Partner 2 Rows for Max Calories
Partners trade stations when partner 1 completes one round of Kettlebell 'DT'.
Partner Kettlebell DT
Each partner completes 5 rounds.
12 KB Deadlifts
9 Hang Cleans
6 Shoulder To Overheads
Men use a pair of 55lb KBs. Women use a pair of 35lb KBs
Partner 1 does one round of Kettlebell 'DT'
Partner 2 Rows for Max Calories
Partners trade stations when partner 1 completes one round of Kettlebell 'DT'.
Thursday, January 18, 2018
Friday 180119
Run 400 Meters
50 ft Walking Lunge With Bumper Plate Overhead (45/25)
21 Burpees Onto Bumper Plate
Run 400 Meters
50 ft Walking Lunge With Bumper Plate Overhead (45/25)
15 Burpees Onto Bumper Plate
Run 400 Meters
50 ft Walking Lunge With Bumper Plate Overhead (45/25)
9 Burpees Onto Bumper Plate
50 ft Walking Lunge With Bumper Plate Overhead (45/25)
21 Burpees Onto Bumper Plate
Run 400 Meters
50 ft Walking Lunge With Bumper Plate Overhead (45/25)
15 Burpees Onto Bumper Plate
Run 400 Meters
50 ft Walking Lunge With Bumper Plate Overhead (45/25)
9 Burpees Onto Bumper Plate
Wednesday, January 17, 2018
Thursday 180118
Crossfit Games Open WOD 14.4
14 minute AMRAP
Row, 60 Calories
50 Toes To Bar
40 Wall Balls (20/14), Teens & Masters 55+ (20lbs/9ft/10lbs/9ft)
30 Cleans (power, squat, muscle or split)(135/95) Teens & Masters 55+(115/65)
20 Ring Muscle-ups
14 minute AMRAP
Row, 60 Calories
50 Toes To Bar
40 Wall Balls (20/14), Teens & Masters 55+ (20lbs/9ft/10lbs/9ft)
30 Cleans (power, squat, muscle or split)(135/95) Teens & Masters 55+(115/65)
20 Ring Muscle-ups
Tuesday, January 16, 2018
Wednesday 180117
Perform one set every 2 minutes for 20 minutes
2 Power Snatch + 1 Overhead Squat
Sets 1-2 @ 60%
Sets 3-4 @ 65%
Sets 5-6 @ 70%
Sets 7-8 @ 75%
Sets 9-10 @ 80%
Shoulder Press
4 x 10 reps @ 70%
2 Power Snatch + 1 Overhead Squat
Sets 1-2 @ 60%
Sets 3-4 @ 65%
Sets 5-6 @ 70%
Sets 7-8 @ 75%
Sets 9-10 @ 80%
Shoulder Press
4 x 10 reps @ 70%
Monday, January 15, 2018
Sunday, January 14, 2018
Monday 180115
Strength:
Clusters, touch & go.
5 x 3 reps
Do not drop the barbell
Increase weight on each set
A 'Cluster' is a squat clean-thruster
WOD:
'Jackie'
For Time:
Row, 1,000 Meters
50 Thrusters (45/33)
30 Pull-ups
Clusters, touch & go.
5 x 3 reps
Do not drop the barbell
Increase weight on each set
A 'Cluster' is a squat clean-thruster
WOD:
'Jackie'
For Time:
Row, 1,000 Meters
50 Thrusters (45/33)
30 Pull-ups
Saturday, January 13, 2018
Friday, January 12, 2018
Saturday 180113
4 person teams complete three rounds each of:
Row 500 Meters
30 Thrusters (95/65 lbs)
20 Burpees
Rest
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
If you do this WOD solo, rest 3 minutes between rounds.
Row 500 Meters
30 Thrusters (95/65 lbs)
20 Burpees
Rest
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
If you do this WOD solo, rest 3 minutes between rounds.
Thursday, January 11, 2018
Friday 180112
Strength:
Back Squat:
5 X 5 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
Rotate through each exercise for 8 rounds (32 intervals)
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank
Back Squat:
5 X 5 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
Rotate through each exercise for 8 rounds (32 intervals)
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank
Wednesday, January 10, 2018
Thursday 180111
For time:
40/35 Calories, Air Bike
20 Ring Dips
40 American Kettlebell Swings (55/35)
20 Ring Dips
40/35 Calories, Air Bike
40/35 Calories, Air Bike
20 Ring Dips
40 American Kettlebell Swings (55/35)
20 Ring Dips
40/35 Calories, Air Bike
Tuesday, January 9, 2018
Wednesday 180110
CrossFit Games Open 11.5
20 minute AMRAP:
5 Power Cleans (145/100)
10 Toes To Bars
15 Wall Balls (20/14)
20 minute AMRAP:
5 Power Cleans (145/100)
10 Toes To Bars
15 Wall Balls (20/14)
Monday, January 8, 2018
Tuesday 180109
Strength:
Dead-lift
5 X 5
Increase weight on each set
Rest 2 minutes between sets
WOD:
5 Rounds for time of:
15 Kettlebell Swings (70/55)
10 Burpees
5 Ring Muscle-ups
Dead-lift
5 X 5
Increase weight on each set
Rest 2 minutes between sets
WOD:
5 Rounds for time of:
15 Kettlebell Swings (70/55)
10 Burpees
5 Ring Muscle-ups
Sunday, January 7, 2018
Monday 180108
Strength:
15 minutes to establish a 1 RM Snatch
WOD:
12 minute AMRAP
1 Squat Snatch @ 75% of Snatch
3 Clean & Jerks (75% of Snatch)
30 Double-unders
15 minutes to establish a 1 RM Snatch
WOD:
12 minute AMRAP
1 Squat Snatch @ 75% of Snatch
3 Clean & Jerks (75% of Snatch)
30 Double-unders
Saturday, January 6, 2018
Friday, January 5, 2018
Saturday 180106
Team WOD:
4 Person Teams
20 Shoulder To Overhead (135/95)
20 Box Jumps (24/20)
30 Pull-ups
50 Double-Unders
Air Bike 500 Meters
Then,
Air Bike 500 Meters
50 Double-Unders
30 Pull-ups
20 Box Jumps (24/20)
20 Shoulder To Overhead (135/95)
All 4 members will work their way through the exercises at the same time, but must start one at a time and may not move on to the next excercise untill the member ahead of them has finished it. The entire team must complete moving through the first series of excercises before the first member can begin working through the second series
4 Person Teams
20 Shoulder To Overhead (135/95)
20 Box Jumps (24/20)
30 Pull-ups
50 Double-Unders
Air Bike 500 Meters
Then,
Air Bike 500 Meters
50 Double-Unders
30 Pull-ups
20 Box Jumps (24/20)
20 Shoulder To Overhead (135/95)
All 4 members will work their way through the exercises at the same time, but must start one at a time and may not move on to the next excercise untill the member ahead of them has finished it. The entire team must complete moving through the first series of excercises before the first member can begin working through the second series
Thursday, January 4, 2018
Friday 180105
Strength:
Front Squat
5 X 5 reps @ 80%
WOD:
8 minute AMRAP
2 Power Cleans (135/95)
4 Thrusters (135/95)
6 Pull-ups
Front Squat
5 X 5 reps @ 80%
WOD:
8 minute AMRAP
2 Power Cleans (135/95)
4 Thrusters (135/95)
6 Pull-ups
Wednesday, January 3, 2018
Tuesday, January 2, 2018
Wednesday 180103
Strength:
8 sets:
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight on each set
WOD:
For Time
21-15-9 reps
Overhead Squat (105/75)
Chest To Bar Pull-ups
8 sets:
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight on each set
WOD:
For Time
21-15-9 reps
Overhead Squat (105/75)
Chest To Bar Pull-ups
Monday, January 1, 2018
Tuesday 180102
5 Rounds For Time:
Row, 15 Calories
30 Double-unders
10 Burpee Box Jump Overs (24/20)
15 Wall Balls (20/14)
Row, 15 Calories
30 Double-unders
10 Burpee Box Jump Overs (24/20)
15 Wall Balls (20/14)
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