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Workout Of the Day

WOD

12-10-2019

Warm-up Jump Rope Intervals 1 min – Singles 30 sec – Right Leg 30 sec – Left Leg 1 min – Doubles or Singles Rest 1:00 min 1 min – Wall Ball Mobility PVC 1 min Wrist Stretch 1 min (es) 3D Dynamic Calf Stretch Strength Strict Press 5×3 (80-95%) *Increase weight each set WOD […]

WOD

12-9-2019

Warm-up 800m Run Then, 2x 4 3-Count Cherry Pickers 6 Squats to Good Morning w/ Barbell 8 Strict Press Mobility PVC 1 min Oly Wall Squat Strength Back Squat 5 reps @ 70% 5 reps @ 75% 3 reps @ 80% 3 reps @ 85% 2 reps @ 90% 2 reps @ 95% WOD “NARF” […]

WOD

12-7-2019

Warm-up 400m Run Then, 3x Partner 1:  250m Row Partner 2: 2 Wall Walks 4 Burpees Then, 10 Scap Pulls 5 Strict Pull-ups Mobility PVC Specific Warm-up Modified Bergener Warm-up w/ Barbell WOD 20 min AMRAP (Partner 50/50) 6 Clean & Jerk (135/95) 8 C2B (Scale:  Banded C2B) 10 Front Squats (135/95) 12 Abmat Sit-ups […]

WOD

12-6-2019

Warm-up 200m Run Then w/ PVC 5 Good Mornings 5 Back Squats 5 (es) Elbow Punches 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff Legged Deadlifts Repeat with Barbell Mobility 1 min Bar Overhead Distraction Skill 12 min EMOM 1 Pressing Snatch Balance 1 Heaving Snatch Balance 1 Snatch Balance WOD […]

WOD

12-5-2019

Warm-up 500m Row, then 2 rounds: 15 DB Deadlift 10 DB Strict Press 10 DB Front Squats Mobility PVC 2x 30 sec Handstand Walk/Hold WOD 5 RFT 8 Handstand Push-ups (Scale: L-Sit DB Press) 10 American KB Swings (53/35) 12 Box Jumps (24″/20″) 10 Thrusters (95/65) 8 Toes-to-Bar (Scale: Lying Toes to Rig) *Time Cap: […]

WOD

12-4-2019

Warm-up 500m Row, then 2 rounds: 10 Good Mornings w/ Barbell 10 Box Step-ups (24″/20″) 5 GHD Back Extensions Mobility PVC 1 min (es) Hurdler’s Stretch Strength 12 min E2MO2M Deadlift 5-5-3-3-2-2 WOD For Time: Row 100m Rest 1 min Row 250m Rest 1 min Row 500m Rest 1 min Row 1000m Cooldown 3 min […]

WOD

12-3-2019

Warm-up 2x Tabata Jumping Jacks Lunges Scap Push-ups Hollow Hold Arch Hold Scorpion L Scorpion R 4 Tempo Push-ups (14×1) Mobility PVC 1 min (es) World’s Greatest Stretch WOD “Chelsea” EMOM 30 min 5 Pull-ups 10 Push-ups 15 Air Squats *Record the # of total rounds completed **If you can’t complete the round, stop at […]

WOD

12-2-2019

Warm-up 400m Run, then “Junkyard Dog” Mobility PVC 1 min (es) 3D Dynamic Couch Stretch Skill 15 min Muscle-up/Pull-up Progression WOD For Time Run 200m 21 Bar Facing Burpees Run 400m 15 Bar Facing Burpees Run 800m 9 Bar Facing Burpees Cooldown 2 min (es) Calf/Achilles Barbell Smash    

WOD

11-30-2019

Warm-up Coach’s Choice Mobility PVC WOD 6 RFT – Partner (50/50) 10 Front Squats (115/85) 8 Push Press (115/85) 600m Row Cooldown 4 min (es) Basic Quad Smash    

WOD

11-29-2019

Warm-up Sprint Complex High Knees Butt Kicks Side Lunge (down & back) Side Shuffle (down & back) Carioca (down & back) Quick Skip Walking Lunges Mobility 1 min (es) 3D Calf Stretch 1 min (es) Dynamic Couch Stretch 1 min (30sec each dir) Arm Circles WOD Run 5k *Scale distance to no more than a […]

WOD

11-28-2019

Warm-up Tabata Jumping Jacks Air Squats Lunges HR Push-ups Sit-ups Penguin Jumps Scorpion L Scorpion R Mobility PVC 1 min OH Bar Distraction Specific Warm-up 5 Rope Walks Bergener Warm-up with PVC WOD 30 min AMPAP (As Many Points as Possible) Gymnastics 20 Sit-ups = 2pts 1 Rope Climb = 5pts 8 Pull-ups = 5pts […]

WOD

11-27-2019

Warm-up 500m Row -100m – Just Legs -100m – Just Hips -100m – Just Arms -200m – Everything all out sprint 2x w/ empty Barbell 5 Good Mornings 5 Back Squats 5 (es) Elbow Punches 5 Front Squats 5 Shoulder Shrugs 5 High Hang Squat Cleans 5 Hang Squat Cleans 5 Mid-Shin Squat Cleans Mobility […]

WOD

11-26-2019

Warm-up 3x 30 sec each w/ empty barbell Sumo-Deadlift High Pull Back Squat Push-up to Down Dog Scap Pulls or Ring Rows Mobility PVC 10 Kip Swings Skill 10 min Rope Climb/Pull-up Progression WOD Complete for Time (partition as you like) 40 Strict Pull-ups 40 GHD Sit-ups 40 SA DB Step-ups (50/35) (24″/20″) 40 cal […]

WOD

11-25-2019

Warm-up 4x 200m Run 10 Thrusters w/ PVC 5 Tempo Push-ups (12×1) Mobility PVC 30 sec Prayer Stretch Strength 15 min Bench – Build to 3RM WOD 5 RFT 8 Push Press (75/55) 8 Overhead Squats (75/55) Cooldown 2 min (es) Barbell Anterior Shoulder Shear    

WOD

11-23-2019

Warm-up 6 Rounds Partner 1:  Rowling to 100m Partner 2: 5 Pass Throughs 5 Inch Worms Mobility 1 min Assisted Thoracic Stretch WOD 4 RFT (Partner) 400m Run (Both) The Rest is partitioned 50/50 20 Box Jump Overs (24″/20″) 100′ Single Arm DB Overhead Walking Lunge (50/35) 20 DB Goblet Squats 20 Pull-ups Cooldown 1 […]

WOD

11-22-2019

Warm-up Tabata – 4 min (Alt Exercises) Handstand Hold Air Squats Mobility PVC 1 min OH Bar Distraction 1 min (es) 3D Dynamic Calf Stretch Skill  Double Under Flight Simulator Complete as many DU as possible in the following order in 5 min: 5-10-15-20-25-30… continue to add 5 DU each round.  Rest as needed. WOD […]

WOD

11-21-2019

Warm-up 3x 200m Run 8 Jumping Lunges 8 Ring Push-ups 8 Air Squats Mobility PVC 1 min Oly Wall Squat 30 sec Prayer Stretch Strength 20 min Clean Technique Work 0-3:  Foot Transition Drills 4-8: sets of 3x High Hang Squat Clean 9-15:  sets of 2x Hang Squat Cleans 16-20:  Build to and practice Clean […]

WOD

11-20-2019

Warm-up 2x w/ empty barbell 5 Deadlift 5 Good Mornings 5 Back Squats 5 (es) Elbow Punches 5 Front Squats 2 Rope Walks Mobility 1 min Wrist Stretch 1 min (es) World’s Greatest Stretch Strength 15 min Front Squat – Build to a 5RM WOD 4 RFT 10 C2B 15 Push Press (75/55) Cooldown 2 […]

WOD

11-19-2019

Warm-up AMRAP 10 min Buy-in: 20 PVC Pass Throughs 10 Burpees Then: 3 Wall Facing Squats w/ 3 sec hold in the bottom 6 Muscle Snatch + OHS w/ Barbell 9 Lunges 15 sec Handstand Hold Mobility 2 min Global Overhead Extension WOD For 24 min, Every 2 min Alt Between A) 10 Single Arm […]

WOD

11-18-2019

Warm-up 400m Run 2x 10 3-count Cherry Pickers 50′ Toy Soldier Walk 10 Good Mornings w/ Barbell 10 Mountain Climbers 5 Rope Walks Mobility PVC 2 min Basic T-Spine Smash (Mid-Back to Base of Neck) Strength 15 min (2-3 min between heavy sets) Sumo Deadlift – Build to 5RM WOD AMRAP 10 min 3 Muscle-ups […]

WOD

11-16-2019

    Warm-up 50′ Bear Crawl 50′ Fwd Crab Walk 50′ Duck Walk 25′ Inch Worm 25′ Samson Stretch 25′ Toy Soldier 25′ Pike Walk 2x Partner 1:  3 Bear Complex (Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press) Partner 2:  rd 1 – Hollow Hold rd 2 – Arch Hold Mobility […]

WOD

11-15-2019

    Warm-up 400m Run AMRAP 5 min 4 HR Push-ups 6 Box Jumps (24″/20″) 8 Abmat Sit-ups Mobility PVC 30 sec Prayer Stretch Skill 10 min Technique Work Strict Press->Push Press->Push Jerk WOD Take 10 min for each lift and build to a 5RM for each lift Strict Press Push Press Push Jerk (no […]

WOD

11-14-2019

    Warm-up 2x 250m Row Then 30 sec each Arm Circles (15sec Fwd/15sec Bkwd) 3D Leg Swings (Fwd/Bkwd/Inside to Outside) Elbow to Hand Plank Mountain Climbers Kip Swings Mobility PVC Skill T2B Progression (5 reps of each x 2) Knee ups Knee ups w/ leg kick T2B *Scale: Lying Toes to Rig WOD 3 […]

WOD

11-13-2019

    Warm-up 400m Run 30 sec OH Bar Distraction 30 sec (es) Dynamic Couch Stretch Bergener Warm-up w/PVC 3 Down and Finish (Bar Speed) 3 Elbows High & Outside (Bar Close) 3 Muscle Snatch (Quick Turnover) 3 Overhead Squat (Core Strength) 3 Snatch Drop (2″, 4″, 6″) (Quick Feet) 3 Snatch Drop (to the […]

WOD

11-12-2019

    Warm-up AMRAP 8 min 20 Plate Hops 10 Elbow to Hand Plank 10 Jumping Air Squats 50 ft Bear Crawl (Work on keeping legs straight) Mobility PVC 3D Dynamic Calf Stretch Strength/Skill 2 x 20 sec Ring hold at the top of the Dip Ring hold at the bottom of the Dip *Scale:  Support […]

WOD

11-11-2019

    Warm-up 400m Run 15 Burpees w/ an empty Barbell 5 Romanian Deadlift 5 Jump Shrugs 5 Strict Press 5 Deadlift 5 Muscle Cleans 5 Push Press 5 Deadlift 5 Hang Power Cleans 5 (es) Elbow Punches Mobility PVC Specific Warm-up 10 min Build to WOD Power Clean/Deadlift weight 2 sets of 5 Pull-ups […]

WOD

11-8-2019

    Warm-up 400m Run 2 x 5 Pull-ups 5 Ring Dips 10 MB Thrusters Mobility PVC 2 x 30 sec Prayer Stretch Oly Wall Stretch Specific Warm-up 1 x 10 Ring Kip Swings 1 x 2 Ring Muscle-ups 10-cal Row 4 Wall Balls 20.5 For time, partitioned any way: 40 Ring Muscle-ups 80-cal Row […]

WOD

11-7-2019

    Warm-up 400m Run 20 Scap Pulls 15 Big Arm Circles (Forward & Backward) 10 3D Leg Swings (Fwd/Back/Side) (es) 5 Wall Facing Squats (arms up) 3 x 10 Barbell Romainian Deadlift 10 Barbell Front Squats 5 Barbell Strict Press 5 Burpees Mobility PVC Skill 15 min Pull-up/Muscle-up Progression WOD 4 RFT 5 Chest […]

WOD

11-6-2019

    Warm-up 30 sec each Easy Row Mountain Climbers Moderate Row Push-up to Down Dog Faster Row Air Squats 20 sec each Hollow Hold Barbell Back Squat Arch Hold MB Front Squat MB Russian Twists Jumping MB Squats Mobility PVC 2 min Oly Wall Squat Strength 10 min Back Squat – Build to Heavy […]

WOD

11-5-2019

    Warm-up AMRAP 7 min 20 Jumping Jacks 10 Kettlebell Swings (light KB) 5 Inch Worms Mobility 1 min (es) 3D Dynamic Calf Stretch Strength EMOM 10 min Even: 5 Box Jumps (30″/24″) Odd: 2-3 Wall Walks WOD For Time (Time Cap: 10 min) 50/25 Double Unders/Burpees 40/20 Double Unders/Burpees 30/15 Double Unders/Burpees 20/10 […]

WOD

11-4-2019

    Warm-up 3 x 30 sec Active Samson Air Squat (arms up) 2 x 30 sec PVC Snatch Grip Deadlift PVC Passthrough PVC Overhead Squat 1 x (w/ Barbell) 10 Snatch Grip Deadlift 10 Snatch Grip Behind the Neck Push Press 10 Overhead Squat Mobility 2 x 30 sec Banded Overhead Distraction (es) Hanging […]

WOD

11-3-2019

    20.4 Recovery Mobility 15-20 Knee Hyper-Extensions (Sit on a box with 1 leg straight, place both hands slightly above the knee and apply mild downward pressure) 15-20 Voodoo Floss Knee Flexion -Wrap Voodoo floss above and below the knee [do not cover the knee cap] with moderate compression -Flex the knee (This can […]

WOD

11-1-2019

    Crossfit Open 20.4 Warm-up 2 Sets 10 Burpees 10 Plate Hops 3 Bear Complex (1 complex=Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press) 10 Barbell Elbow Punches Mobility PVC :30 Prayer Stretch Specific Warm-up Clean and Jerk to weight expect to reach during the WOD (Practice Power Cleans and Squat […]

WOD

10-31-2019

Deck of Death In teams of 3 Deck for time: Hearts ❤️ = kB swings (am 53/35) Spades ♠️ = Alternating DB Snatch (50/35) Diamonds♦️= Wall balls (20/14) Clubs ♣️ = Chest to bar pull-ups Joker= 500m row Aces= 5 man makers Partner 1 – card movement/reps Partner 2 – static hang on pull up […]

WOD

10-30-2019

For time: Complete in any order 1000 m row 100 sit-ups 100 m walking lunge 100 burpees 800 m run  *must complete all of one movement before going on to the next movement

WOD

10-29-2019

Push Jerk On the 1:30 x 5 Sets: 3 Push Jerks *build to a moderate load, but not heavy   AMRAP 12 15 Push Jerks (105/75) 30 Air Squats 60 Double Unders   Finisher 3 Rounds (not for time) 200m run 12 GHD Sit-Ups.

WOD

10-28-2019

Squat Clean 5×3 Work up to a heavy set of 3   12 min AMRAP 9 power cleans (135/95) 6 Bar facing burpees 3 muscle ups 

WOD

10-25-2019

20.3 For time: 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walk Time cap: 9 min.

WOD

10-24-2019

15 AMRAP 200 m run 21 KB swings (Russian 53/35) 15 sit ups  9 push ups

WOD

10-23-2019

15 min build to heavy single power snatch    3 rounds for time: 8 Power snatches (95/65) 6 Overhead squats (95/65) 4 HSPU   Finisher 2 rounds (not for time) 200m farmer carry (2x HEAVY kb/db) 30 Russian twists (no weight)  

WOD

10-22-2019

For time:  15-9-3 Thrusters (75/55) Pull-ups  Immediately into 15-9-3 Push press (75/55) T2B Immediately into 15-9-3  Power clean (75/55) Burpees

WOD

10-21-2019

Lets lift heavy! 5×3 Strict Press 5×3 Front Squats  5×3 Deadlifts *12 min per lift *2 min rest between sets *Building in weight  *All sets should be heavy 

WOD

10-18-2019

20.2 20 min AMRAP 4 DB Thrusters (50/35) 6 Toes to bar 24 Double unders

WOD

10-17-2019

For time: Buy in: 1000m row Then 3 rounds  12 back squats (95/65) 6 Sumo deadlift high pull (95/65) Cash out: 800m run

WOD

10-16-2019

EMOM 20 Min 1 – 10 Pull ups Min 2 – 15/10 cal row Min 3 – 10 T2B Min 4 – 10 DB Hang power clean & Jerks (2×50/35) Min 5 – 10 KB farmer carry box step ups (2xKB 53/35) (box 24/20)

WOD

10-15-2019

For time: 12-9-6-3 Squat cleans (185/125) Muscle Ups *12 min time cap    Finisher 3 rounds not for time 1 sled push down & pull back 12 GHD sit-ups 

WOD

10-14-2019

for time: 100 double unders 400 m run  75 double unders 400m run 50 double unders 400m run 25 double unders 400m run  *triple double unders for singles    EMOM 7 5 HSPU

WOD

10-11-2019

20.1 10 rounds for time: 8 ground to overhead (95/65) 10 bar facing burpees *15 min time cap

WOD

10-10-2019

5 rounds for time: 400m run 10 Push press (75/55) 10 Overhead squats (75/55) 10 T2B *25 min time cap    Finisher (not for time) 10 rope climbs  *scale 20 rope walks

WOD

10-9-2019

E2MOM 14 3 Bear complex 1 bear complex = power clean + front squat + push press + back squat + push press (Rx 95/65) (Rx+ 115/75)   EMOM 16 Min 1 – Cal row Min 2- Wall balls  Min 3 – Stationary frontrack DB lunges (2×50/35) Min 4 – rest  *score is total reps 

WOD

10-8-2019

4 rounds for time  20 KB swings (American 53/35) 15 pull ups  10 deadlifts (225/155) 200 m run

WOD

10-7-2019

Back squats  5-5-3-3-3-1-1-1+ 10 AMRAP 8 box jump overs (24/20) 10 Alternating Single arm DB snatches (50/35)

WOD

10-4-2019

18.2 1-2-3-4-5-6-7-8-9-10 – DB squats (2×50/2×35) – Bar facing burpees THEN in time remaining establish a 1RM clean *12 min time cap  

WOD

10-3-2019

Push Press 5×3 *building in weight to heavy 3RM   Partner wod In teams of 2 complete as many reps as possible in 20 min of: Partner 1: 400m run Partner 2: 1 min of MAX burpees Deadlift hold until partner gets back (275/185) *score is total number of burpees 

WOD

10-2-2019

Overhead Squat 5×3  *building in weight to a heavy 3RM   AMRAP 7 1 rope climb  1 overhead squat (75/55) 1 rope climb  2 overhead squats 1 rope climb 3 overhead squats 1 rope climb 4 overhead squats… *scale 2 rope walks for rope climbs

WOD

10-1-2019

Deadlifts  5 @ 60 % of 1RM 5 @ 70 % 5+ @ 80% *last set to failure   3 rounds (not for time) 100m farmer carry (2×70/2×53) 10 GHD sit-ups/V-ups 10 weighted strict pull ups  3 wall walks

WOD

9-30-2019

Tabatta cal row Air squats Sit ups KB swings (53/35 American) * 4 min at each movement before switching   For time 200m walking lunges  100 DB push press (2×35/2×25) 50 Pull ups  *15 min time cap 

WOD

9-27-2019

Push Jerks 5×3 *building    For time: Buy in – 100 DU   5 rounds of  – 5 HSPU  – 10 T2B – 15 Wallballs (20/14) Cash out – 100 DU *300 singles for DU

WOD

9-26-2019

Front Squat Every 2 minutes 5-5-3-3-1-1-1+   For time: 3 Rounds 30/20 Calorie Row 15 Chest to Bar Pull-ups … Directly Into: 3 Rounds: 20 Alternating Dumbbell Snatches (50/35) 15 Thrusters (95/65)

WOD

9-25-2019

Power Snatch Complex On the 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats *building in weight as form allows *focus on explosive movement & technique “Bartender” 5 Rounds for time: 12 Deadlifts (115/85) 9 Overhead Squats 6 Hang Power Snatches

WOD

9-24-2019

Bench press 5-5-3-3-1-1-1+ 5s @ 70 percent of 1RM 3s @ 80 percent of 1RM 1s @ 85 percent of 1RM *last set to failure AMRAP 15 5 power cleans (135/95) 4 stationary front rack reverse lunges (135/95) (2 per side) 3 push jerks (135/95) 200m run 

WOD

9-23-2019

AMRAP 5 7 Double KB deadlifts (2×53/2×35) 7 Double KB hang Cleans (2×53/2×35) 7  Double KB PUSH PRESS (2×53/2×35) 3 min rest AMRAP 5 7  Double KB deadlifts 7 Double KB hang cleans   7 Double KB THRUSTERS *can use DB if there is not enough KB

WOD

9-20-2019

18.5 Complete as many rounds as possible in 7 minutes of: 3 thrusters (100/65) 3 C2B 6 thrusters 6 C2B 9 Thrusters 9 C2B 12 Thrusters 12 C2B 15 Thrusters 15C2B 18 Thrusters  18 C2B…    Finisher  15 min coach led stretch/foam roll 

WOD

9-19-2019

Strict Press  5×3 *work up to a 3RM *record heaviest successful set 5 rounds for time 5 push press (95/65) 15 Box jumps (24/20) 30 Double unders  *scale- Push press 75/45, box jumps (20/14), 15 double under attempts

WOD

9-18-2019

AMRAP 20 500m row (400m run if rowers are taken) 30 wall balls (20/14) 10 Deadlifts (225/155)  

WOD

9-17-2019

3 Position snatch 10 x 1 complex 1 complex = Power snatch + hang power + high hang squat snatch (unbroken) *build in weight *record heaviest successful complex Metcon for time: 50 – 40 – 30 – 20 -10 KB swings (Russian 70/53) – 10 burpees after each set *end with 10 burpees

WOD

9-16-2019

Front Squats 5×3  *Build to 3RM *All sets should be HEAVY AMRAP 15 5 single arm overhead lunges (right arm) (50/35) 5 single arm overhead lunges (left arm) 10 T2B 15 Air squats 

WOD

9-13-2019

E2MOM 16 5 Push press (building) 5 ring dips    For time 500m row  50 wall balls (20/14) 500m row

WOD

9-12-2019

19.4 3 rounds of: 10 snatches (95/65) 12 bar facing burpees 3 min rest  3 rounds of: 10 bar muscle ups 12 bar facing burpees  *12 min time cap  *scaled snatch (65/45), pull ups for muscle ups 

WOD

9-11-2019

“9-11 Throwdown” 2001m Row/Run 11 Box Jumps (36″/24″) 11 Thrusters (125#/85#) * Deaths at the Pentagon 11 Burpee Chest-to-Bar Pull-ups 11 Power Cleans (175#/120#) * AA Flight 175 South Tower 11 Handstand Push-ups 11 Kettlebell Swings (70#/53#) 11 Toes-to-Bar 11 Deadlift (170#/120#) * Flight 77 and Flight 93 11 Push Jerk (110#/75#) * Number of Floors in […]

WOD

9-10-2019

Deadlifts 5-5-3-3-3-1-1-1-1 *all sets touch and go *building up to a 1RM Finisher 5 rounds not for time 10x hip thrusts (135/95) 10x KB swings (Russian 70/53)

WOD

9-9-2019

Death by Thrusters  (105/75) Tabatta Abs (4 min) Bicycle kicks

WOD

9-6-2019

For time: 400m run 50 Double unders 40 thrusters (45/35) 30 KB Swings (am 53/35) 20 Chest to bar pull-ups 10 T2B 400m run 10 T2B 20 C2B 30 KBS 40 Thrusters 50 DU 400m run

WOD

9-5-2019

DB DT (dumbbell DT) 5 rounds for time 12x deadlifts (2×50/35) 9x Hang Power Clean 6x Push Jerk

WOD

9-4-2019

5 rounds for time 250m row 10 burpees 100 m sprint  2 min rest  Finisher  3 rounds not for time 10 GHD sit-ups 10 Farmer carry lunges (2×53/2×35)  *L+R= 1 lunge 

WOD

9-3-2019

AMRAP 12 10 chest to bar pull ups 10 HSPU 10 air squats  Finisher  10 min (not for rounds, but keep working) 30 sec side plank (l) 30 sec side plank (r) kB bear crawl (down and back) (53/35)

WOD

9-2-2019

EMOM 20 Min 1 – Cal Row (14/10) Min 2 – 20 Box Jumps Min 3 – 5 Clean and Jerks (95/65) Min 4 – 1 rope climb  *alternate stations

WOD

8-30-2019

For time 400m run 8 burpees 30 power snatch (75/55) 400m run 8 burpees 30 overhead squats (75/55) 400m run 8 burpees 30 squat snatches (75/55)

WOD

8-29-2019

For time: 800m run – 3 min rest 600m run -2 min rest 400m run -1 min rest 200m run -30s rest 100m sprint   Cash out 3 rounds (not for time) 1 sled push down and pull back 10 GHD Sit-ups  1 sled push down and pull back *rest as needed

WOD

8-28-2019

Tabatta  (4 min each movement) Box Jumps Burpees  Rings dips Pull ups  *complete a full 4 minutes of one movement before moving to the next *Score is total reps   Cash out 200m single arm farmer carry (KB 70/53) *complete 1 x 200m in each arm

WOD

8-27-2019

16.4 AMRAP 13 55 Deadlifts (225/155) 55 Wall Balls 55 Cal row 55 HSPU *score is total reps Tabatta abs (6 min) Russian twists  Flutter kicks *alternate between the two

WOD

8-26-2019

3 x AMRAP 5 3 Curtis P’s (95/65) 5 T2B 30 Double Unders *rest 2 min between AMRAPS *Sub 90 singles for DU *1 Curtis P = 1 power clean + front rack lunge R + front rack lunge L + push press

WOD

8-23-2019

E2MOM 10 Build to a HEAVY 3 rep push Press AMRAP 9 20 sumo deadlift high pull (75/55) 20 Power Clean & jerk (75/55) Cash out For recovery 1200m run (3 laps) *nice and easy

WOD

8-22-2019

“Cindy” 20 min AMRAP 5 pull-ups 10 pushups 15 air squats  Finisher  100 abmat sit-ups 

WOD

8-21-2019

For time: 30-20-10 DB snatch (50/35) T2B *scale – hanging knee raises For time: 400m Single arm KB/DB carry (50/35) *200m per arm *Start by carrying KB/DB in Overhead position *Once the overhead position fails come to the front rack as long as you can *If front rack fails, stop and restart at overhead position […]

WOD

8-20-2019

Bench 5-3-1 – 5 @ 75% – 3 @ 85% – 1 + @ 90% *push the last set to failure! *record weight and reps for last set 5 rounds for calories 1 min row  1 min rest  Cash Out (not for time) 4 rounds 5 KB Suitcase Deadlifts per side (53/35) 10 KB Swings […]

WOD

8-19-2019

For time 800m run 10 OH walking lunges (95/65) 400m run 20 OH walking LUnges 200m run 30 OH walking lunges

WOD

8-16-2019

E2MOM 14 (7 sets) 5 Dead lifts (185/125) 4 Hang Power Cleans 3 Front Squats  *movements should all be unbroken before putting the bar down or letting go. *pick a weight that is challenging but do able  Cash out 3 sets 1 min Front Rack KB hold (HEAVY/unbroken) 15 GHD situps *rest as needed

WOD

8-15-2019

3 rounds for time 500m row 100 Double Unders 20 thrusters (45/35) 10 Chest to bar pull ups

WOD

8-14-2019

AMRAP 15 10 Bench press (135/85) 5 tire flips 3 wall walks 1 rope climb  Finisher Tabatta 8 min  Hollow hold Heel touches Sit ups Russian Twists

WOD

8-13-2019

Power Cleans 5-5-3-3-3-1-1-1-1 *all sets should be heavy and increasing in weight *work up to a 1RM  *sets of 5s and 3s should be touch and go *rest as needed *Go for a PR! Cash Out 3 rounds (not for time) 1 min plank 10 strict pull ups 10 strict ring dips

WOD

8-12-2019

Nancy  5 rounds for time 400m Run 15 Overhead Squats (95/65) *scaled (45/35) Finisher  50 T2B for time *scale V-ups

WOD

8-9-2019

Fran 21-15-9 Thrusters (95/65) Pull ups   Cash Out (Not for time) 3 rounds 10 GHD situps 10 Tire flips

WOD

8-8-2019

3 Rounds for time 400m run 9 Deadlifts (225/155) 15 KB swings (american 53/35) 21 Pushups

WOD

8-7-2019

AMRAP 20 min 15 cal row 15 box jump overs (24/20) 15 push press (95/65)

WOD

8-6-2019

5x 2 min AMRAPs 10 wall balls (20/14) 5 pull ups Max burps for remainder of time – 1 min rest between AMRAPs *score is total number of burpees  

WOD

8-5-2019

Skill Work Every 2 minutes for 10 minutes 3x touch and go Power snatches *for skill and form, not weight *keep weight light and movements explosive   AMRAP 14 min 7 Squat Snatches (135/95) 200m Run  

WOD

8-2-2019

(retest) Weigh Yourself Body Fat Percentage *before wod   7 minute ladder 1 Rope Climb (rx = men red tape/women blue) 1 Overhead squat (75/55) 1 Rope climb 2 Overhead squats 1 Rope climb 3 Overhead squats Etc… *Add one OHS every round *score is total number of OHS *scale 1 rope walk for rope climb […]

WOD

8-1-2019

As many rounds of Cindy as possible in 8 min 1 Round of Cindy = 5 pull ups 10 pushups  15 air squats – 4 min rest – As many rounds of DT as possible in 8 min 1 Round of DT = 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerk (155/105) […]

WOD

7-31-2019

(retest) 1 mile run for time *if its raining, hit the treadmills!   12 min Tabatta for total reps – Box Jumps (24/20) – DB Deadlifts (2×50/2×35) – Double Unders – Walking Lunges *score is total reps *20s of work/ 10s of rest *alternate movements

WOD

7-30-2019

(retest) For time: 100 KBS (american 53/35): 4 Burpees every minute Start w. Burpees   Max effort sets– (absolute failure each set) 3x Max Push ups 3x Max Hanging Knee Raises 3x Max Ring Rows *30s rest between efforts *complete all 3 of the same movement before moving on *record total reps for each movement

WOD

7-29-2019

warmup (short and sweet) 3 rounds 30s Air squats 30s Jumping Jacks 30s Mt Climbers then 2x perfect stretches CFET TOTAL (retest) Back Squat Shoulder Press Deadlift Bench *3x 1RM attempts per lift

WOD

7-26-2019

Deadlift 5-3-1 5 @ 75% 3 @ 85% 1 + (to failure) @ 95% WOD 5 rounds not for time 10 strict pull-ups (weighted) 20m Tire Flips 1 sled push down and pull backwards *work through a full round and rest after as needed before starting again

WOD

7-25-2019

Squats 5-3-1 5 @ 75% 3 @ 85% 1 + (to failure) @ 95% Press 5-3-1 5 @ 75% 3 @ 85% 1 + (to failure) @ 95% Annie  50-40-30-20-10 Double Unders Situps 

WOD

7-24-2019

MOBILIZE/RECOVERY DAY Buy In (warmup) Group Foam roll – 10 min (2 min per area) – Calves – Quads – Hamstrings – Upper Back – Lats-Tricep 5k Run/Row 10x 500m rows/400m run (approx 5k) *for recovery, take it nice and easy. Just move *feel free to mix and match running and rowing *30 min time […]

WOD

7-23-2019

Bench 5-3-1 5 @ 75% 3 @ 85% 1 + (to failure) @ 95% “Diane” 21-15-9 Deadlift (225/155) HSPU

WOD

7-22-2019

Fight Gone Bad (for reps) 3 Rounds 1min- wall balls (20/14) 1min- sumo deadlift high pull (75/55) 1min- box jumps (24/20) 1min- push press (75/55) 1min- cal row 1min- rest *score is total reps

WOD

7-19-2019

7 min AMRAP 7 Pullups 7 Hang Power Snatches (75/55) 3 min rest 7 min AMRAP 7 Box jumps 7 Push press (75/55) *weight should be light enough to go unbroken for all 7 reps

WOD

7-18-2019

Press 3 @ 70% 3 @80% 3 + (to failure) @90 21 min EMOM 1 Min – Cal row (14/10) 2 Min – 5 hand release pushups, 10 rev lunges (body weight) 3 Min – 10 Single arm DB hang clean and jerk (50/35) *5 on the right THEN 5 on the left 

WOD

7-17-2019

Dead Leg(s) Y’all wanted some booty work, here you go! Get in and get it! Deadlift 3×3 3 @ 70% 3 @80% 3 + (to failure) @90 Karen 150 Wallballs for time (20/14) *10 min time cap Finisher  3 x 1 min MAX Double Unders  30s rest between rounds *scale MAX singles. Choose whichever you […]

WOD

7-16-2019

Squats  3×3 3 @ 70% 3 @80% 3 + (to failure) @90 Metcon 5 rounds for time 10x Alternating Single Arm DB Snatches (50/35) 10x Burpees 10x V-ups

WOD

7-15-2019

Bench 3×3 3 @ 70% 3 @80% 3 + (to failure) @90 *Spot each other and push! Metcon 3 rounds for time 400m run 10 Power Cleans (135/95) 3 rope climbs  *scale  1 rope climb = 1 rope pull up from laying on ground and back down

WOD

7-12-2019

Press 3×5 -5 @ 65% -5 @ 75% -5+ (till failure) @ 85% For time: 50 T2B 40 KBS (American 53/35) 30 Box Jumps (24/20) 20 HSPU 10 Muscle ups *15 min time cap *scale HSPU = 10 wall walks *scale muscle ups = 10 pull-ups +10 Dips 

WOD

7-11-2019

Skill Work 10-15 min rope climb technique Metcon 3x 500m Row (Max effort!!!) *3 min rest between efforts *score is slowest time *Ladies should push for sub 2:00/ Men sub 1:45 Finisher 4 sets (6 min) 30s side plank (L) 30s side plank (R) 30s russian twists (no weight) *No rest into the other sets

WOD

7-10-2019

Deadlift  3×5 -5 @ 65% -5 @ 75% -5+ (till failure) @ 85% For time 400m Front rack KB carry (2×70/2×53) *If you break the front rack, stop until you can rerack them  Cash Out Tabatta Abs (4min) Alternating between Bicyle kicks Situps

WOD

7-9-2019

Squats 3×5 -5 @ 65% -5 @ 75% -5+ (till failure) @ 85% EMOM 12 3 Position Snatch (115/85) (High Hang power+Hang power+Squat Snatch) 3 Chest to Bar Pullups  – Immediately into  EMOM 5 15 air squats 10 Pushups  – Immediately into EMOM 5 10 T2B *scale  12 Hanging Knee Raises

WOD

7-8-2019

Bergeron Beep Test EMOM for as long as possible 7 THrusters (75/55) 7 Pull Ups 7 Burpees *scale  5 Thrusters (45/35) 5 Ring Rows 5 Burpees *score is # of rounds completed Finisher  4x per side, alternating every 30s 30s single arm Farmer Carry Hold (heavy as possible, no one should have anything lighter than […]

WOD

7-5-2019

Bench 3×5 *Based on 1RM percentages   *Warmup Sets 1- 3×5 Light, 2 – 3×5 moderate, 3- 3×3 moderate   *Working Sets 5 @ 65 % 5 @ 75% 5+ (till failure) @ 85%   “GRACE” For Time 30 Clean and Jerks (135/95) *Record Score

WOD

7-4-2019

4th of July WOD “Team 1776” For time (In teams of 3) Kettlebell swings (53/35) Box Jumps (24/20) Air squats Pushups Burpees Pull-ups Sit-ups Row (calories) Double unders Wall Balls (20/14) DB push press (50s/35s) As a team, complete 1776 reps utilizing all movements in any order. 

WOD

7-3-2019

1 mile run for time *Pace yourself up front BUT TRY YOUR BEST!   3 rounds for reps 1:00 – Box Jumps (24/20) 1:00 – Tire Flips 1:00 – Double Unders 1:00 – Rest  *write down reps during rest   Cash Out 200m walking lunge (no weight)

WOD

7-2-2019

100 KBS (american) for time (53/35): 4 Burpees every minute (Start w. Burpees) *Record score   Max effort sets (Absolute failure each time) 3x Max Push ups 3x Max hanging knee raises 3x Max Ring Rows *30s rest between efforts *complete all 3 of the same movement before moving on *Record sets

WOD

7-1-2019

CFET TOTAL – 1 Rep MAX Back Squat – 1 Rep MAX Shoulder Press – 1 Rep MAX Deadlift – 1 Rep Max Bench    *10-12 minutes per lift, work quickly through warm-up sets (light 3×5, moderate 3×5, then heavy 3×3   * You should be done with warm up sets 5 minutes in to each […]

WOD

6-28-2019

I. Every minute on the minute, for 10 minutes: 200/175 meter row   Rest 2 minutes   II. Every minute on the minute, for 10 minutes: 6 Snatches 115/75   Rest 2 minutes   III. Every minute on the minute, for 10 minutes: 12 Burpee over bar

WOD

6-27-2019

I. Five sets of: Jerk x 3 reps @ 70-75% II. 14 minute AMRAP of: 100 m Farmers Carry 45’s/35’s 30 Push-ups 100 m Farmers Carry 45’s/35’s 15 Deadlifts 205/145

WOD

6-26-2019

I. TABATA (for max reps): Calorie Row  30 seconds rest MB Squat Jumps 20/14 30 seconds rest MB Sit-up 20/14 30 seconds rest MB Lateral Slams 20/14 II. 3 sets of: BB Hip Thrust x 5 reps [3-1-1] Rest 60 seconds SA DB Split Stance Row x 6 reps [2-1-1] Rest 60 seconds Resistant Band […]

WOD

6-25-2019

I. Every 2 minutes, for 16 minutes: Power Clean + Clean  **Build to a heavy complex II. Complete as many rounds and reps as possible in 5 minutes of: 10 Box Jumps (24″/20″) 10 Push Presses (95/65 lbs) Rest 2 minutes Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s […]

WOD

6-24-2019

I. Five sets of: Back Squat x 2 reps @ 90+% Rest 2 minutes II. “Little Giza” For time: 25 Pull-Ups 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 50 Wall Ball Shots 25 Pull-Ups Time Cap = 15:00

WOD

6-21-2019

For Time: 21 Hang Power Snatches (95/65) 200 Meter Run 21 Overhead Squats (95/65) 200 Meter Run 15 Hang Power Snatches (95/65) 200 Meter Run 15 Overhead Squats (95/65) 200 Meter Run 9 Hang Power Snatches (95/65) 200 Meter Run 9 Overhead Squats (95/65) 200 Meter Run

WOD

6-20-2019

I. Three sets of: Romanian Deadlift x 8 Reps [4-0-1] Rest 30 seconds Ab-Wheel Roll-outs x 12-15 reps Rest 30 seconds Hanging Med-Ball Hamstring Curls x 10-12 reps Rest 60 seconds II. 15 Minute AMRAP of: 60 Double unders 15 Toes to Bar 60 Double unders 15 Sumo Deadlift High-Pull 95/65

WOD

6-19-2019

Every 2 minutes, for 30 minutes: Station 1 – 10 Dumbbell Devil’s Presses (35/25 lbs) Station 2 – 20/15 CaloriesRow Station 3 – 30 Box Jumps (24″/20″) Station 4 – 40 Push-Ups Station 5 – Rest

WOD

6-18-2019

I. Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep **Suggested loads per set (by %): 80, 85, 90, 95, 95+ Every 3 minute, for 6 minutes (2 sets): Push Press x Max Reps @ 80-85% of today’s 1-RM II. “Helen” Three rounds for time of: 400 Meter Run 21 […]

WOD

6-17-2019

I. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ [3-1-1] **Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. II. Three rounds for time of: 100’ Walking lunge (no […]

WOD

6-14-2019

I. Every 90 seconds, for 18 minutes: Station 1: Supine Ring Row x 10 reps [2-1-1] Station 2: Reverse Plank x 45-60 seconds Station 3: Handstand hold x 45-60 seconds Station 4: L-Sit x 45 seconds II. 8 minute AMRAP of: 12 Wallball Shots 20/14 8 Box Jump Overs 24/20 6 Hang Power Snatch 115/75

WOD

6-13-2019

Deck of Death In teams of two: 0:00-15:00: Hearts: Sumo Deadlift High-Pull 75/55  Diamonds: Toes to Bar  Spades: Ring Dips Clubs: KB Swings 70/53 15:00-30:00: Hearts: Thrusters 75/55 Diamonds: GHD Hip Extensions Clubs: DB Snatch 50/35 Spades: Burpee Pull-ups Wilds Jokers: 200 m Backward Run A’s: 10 DB Step-Overs 

WOD

6-12-2019

  I. Take 15 minutes to establish a 1 RM: Overhead Squat II. For time: 1000m Row  Followed by, 3 rounds of: 30 Double Unders 15 DB Push Press 35/20 5 Renegade Rows (Push-up row left, Push-up row right= 1 rep)

WOD

6-11-2019

I. Every 2 Minutes for 16 minutes: Station 1: 5 Deadlifts @ 80% 1 RM Station 2: Max Strict Handstand Push-ups II. Three rounds for time of: 400 Meter Run 15 Hang Power Cleans (115/75) 15 Pull-ups

WOD

6-10-2019

I. Five sets of: Bench Press x 3 reps @ 75 % [2-1-1] II. 5 minute AMRAP of: 10 Racked KB Squats 45’s/25’s 10 Box Jumps 24/20 10 Sit- ups  Rest 2 minutes 5 minute AMRAP of: 10 KB Forward Lunges 45’s/25’s 10 Burpee’s  10 Lateral Ball Slams 20/14

WOD

6-7-2019

Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the […]

WOD

6-6-2019

I. Five sets of: Back Squat x 3 reps @ 85-90% Rest 2 minutes II. For Time: 1-2-3-4-5-6-7-8-9-10:  Box Jump 10-9-8-7-6-5-4-3-2-1:  Deadlifts (225/155)

WOD

6-5-2019

I. Three sets of: Dumbbell Shoulder Press x 8 reps  Rest 45 seconds Supine Ring Rows x 8-10 reps  Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps  Rest 45 seconds AB Wheel Roll-outs x 10-12 reps Rest 45 seconds II. Five rounds for time of: 40 Double-Unders 20 Push-Ups 10 Strict Pull-Ups

WOD

6-4-2019

I. Take 15 minutes to build to a heavy:  Hang Power Clean + Power Clean II. For Time: 15 Power Cleans 155/105 600 m Run 10 Power Cleans 155/105 400 m Run 5 Power Cleans 155/105 200 m Run

WOD

6-3-2019

I. Take 15 minutes to establish a 3-RM Overhead Squat II. 15 minute  AMRAP of: 18/12 Calorie Row 15 Wallballs (20/14) 12 Alternating DB Snatch 50/35 9 Toes to Barr

WOD

5-31-2019

I. Every 2 minutes, for 10 minutes (5 sets) of: Strict Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Immediately followed by… Every 2 minutes, for 4 […]

WOD

5-30-2019

I. Take 15 minutes to build to a heave 3 RM: Thruster II. For Time:  150′ Walking Lunge 150′ Bear Crawl 20 Dumbbell Box Step-Ups  100′ Walking Lunge 100′ Bear Crawl 15 Dumbbell Box Step-Ups 50′ Walking Lunge 50′ Bear Crawl 10 Dumbbell Box Step-Ups Box: (24”/20”) Dumbbell: Single (50/35) 

WOD

5-29-2019

I. Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 16:00, perform… II. Every 2 minutes, for 8 minutes (2 sets) of: Station 1 – Bench Press x 8 reps @ 80% of 1-RM Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps III. Death by: […]

WOD

5-28-2019

I. For Time: 50-40-30-20-10:  AbMat Sit-Ups 25-20-15-10-5:  Calorie Row 10-8-6-4-2:  Deadlifts (225/155) II. Three sets of: Pallof Press x 10 reps  Rest 30-45 seconds 100-Foot Front Racked Kettlebell Carry (Heavy) Rest 30-45 seconds Ab-Wheel Rollouts x 6 reps (slow and controlled…the slower, the better) Rest as needed

WOD

5-27-2019

“Murph” 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run      

WOD

5-24-2019

I. Every 2 minutes, for 20minutes (10 sets): Clean & Jerk x 1 rep Build over the course of the 10 n sets to today’s heavy. II. “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (155/105 lbs)

WOD

5-22-2019

Half Murph 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run

WOD

5-21-2019

I. 3 Sets of: Single Leg Deadlift x 10 reps (each side) Single Arm KB Row x 10 reps (each side) Single Arm DB Bench Press x 10 reps (each side) II. Complete as many rounds and reps as possible in 12 minutes of: 3 Bar Muscle-Ups 6 Dumbbell Hang Power Cleans (50/35 lb DBs) […]

WOD

5-20-2019

I. Every 90 seconds, for 12 minutes (8 sets): 2 Snatch Lift-Offs + Snatch from Mid-Patella (pause 2 seconds at mid patella on each of the lift-offs) II. Four rounds for time: 60 Double Unders 30 Air Squats  7 Power Snatches (115/75)

WOD

5-17-2019

  I. Three sets of: Back Squat x 4 reps @ 80-85% Rest 2 minutes II. 3 Rounds For Total Reps: 1:00 Thrusters 75/55 1:00 Box Jumps Overs 24/20 1:00 KB Swings 53/35 1:00 Pull-ups 1:00 Calorie Row 1:00 Rest

WOD

5-16-2019

I. Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean Build over the course of the 8 sets, starting around 60% of your 1-RM clean. II. Complete as many rounds and reps as possible in 10 minutes of: 50 Double-Unders 15 Toes to Bar 10 Power Cleans (135/95 lbs)

WOD

5-15-2019

I. Every 3 minutes, for 18 minutes (6 sets): Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% II. Five […]

WOD

5-14-2019

Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 15/12 Calorie Row Minute 2 – 8 Burpee Box Jump-Overs (24″/20″) Minute 3 – 12 Chest-to-Bar Pull-Ups Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs) Minute 5 – 8 Strict Handstand Push-Ups

WOD

5-13-2019

I. Four sets of: Barbell Hip Thrusts x 6 reps  (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps  Rest 90 seconds II. For time: 21 Deadlifts (205/145 lbs) 400 Meter Run 15 Deadlifts 400 Meter Run […]

WOD

5-10-2019

  I. Three sets of: Sumo Deadlift x 8 reps  Rest 60 seconds Weighted Pull-Up x 4 reps  Rest 60 seconds Front-Leaning Rest on Rings x 45-60 seconds Rest 60 seconds II. 4 Minute AMRAP of: 10 Push Press 115/85 20 Lateral Jumps Over Bar 2 min Rest 4 Minute AMRAP of: 10 Wallballs 20/14 […]

WOD

5-9-2019

    I. Four sets of: Bulgarian Split Squat x 6 reps each leg @ [3-0-1] Rest 30 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps  Rest 60 seconds II. For Rounds of: 40 Seconds of Overhead Reverse Lunges 45/25 20 Seconds of Rest 40 Seconds of Box Jumps 24/20 20 Seconds […]

WOD

5-8-2019

I. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lifts-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) II. Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Deadlifts (185/135 lbs) 10 Pull-Ups

WOD

5-7-2019

I. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3. II. Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 40/30 Push-Ups

WOD

5-6-2019

I. Take 20 minutes to build to today’s 1-RM: Front Squat II. For Time:(20 min time cap) 400 Meter Run 9 Hang Power Cleans (155/115) 21 Bar-Facing Burpees 400 Meter Run 15 Hang Power Cleans (115/85) 21 Bar-Facing Burpees 400 Meter Run 21 Hang Power Cleans (95/65) 21 Bar-Facing Burpees

WOD

5-5-2019

WOD

5-3-2019

I. 3 sets of: Bench Press x 8 reps Max Pull-ups II. Every 90 seconds for 18 minutes: Station 1: Tire Flips x 10 reps Station 2: Farmer carry 100 meters Station 3: Sandbag Clean and Press x 10 reps Station 4: Sled Pull x 100 meters

WOD

5-2-2019

I. For Time: 2,500/2,000 Meter Row   **Every 3 Minutes (Starting at the 0:00) 10 Kettlebell Swings (70/53) 30 Double Unders    II. Three sets of: Barbell Bentover Row x 10 reps Ring Dips x 10 reps Ab wheel Rollouts x 10 reps  

WOD

5-1-2019

I. Front Squat:    60% x 8 reps 65% x 6 reps 70% x 5 reps 75% x 3 reps 70% x 5 reps   II. Three sets for max reps of:   60 seconds of Dumbbell Box Step-Overs (35/20 lb DBs; 24″/20″) 60 seconds of Strict Handstand Push-Ups 60 seconds of Push-Ups 60 seconds of […]

WOD

4-30-2019

I. Every 2 minutes, for 12 minutes (6 sets): Strict Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% II. Partners alternate whole rounds to complete as many rounds and reps as possible in 20 […]

WOD

4-29-2019

I. “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) II. Three sets of: Single-Leg Deadlifts x 10 reps each Weighted Sled Push x (down and back) GHD Sit-Ups x 15 reps

WOD

4-26-2019

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings (53/135 lbs) 30 Wall Ball Shots (20/14 lbs) 20 Overhead Squats (95/65 lbs) 10 Strict Pull-Ups **Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A […]

WOD

4-25-2019

“The Chief” 5 Rounds: 3 Minute AMRAP: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds

WOD

4-24-2019

I. Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! II. Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps II. Complete as many rounds and reps as possible in 12 minutes of: 20 Calorie Row 10 Single Arm […]

WOD

4-23-2019

I. Five sets of: Back Squat x 5 reps @ 75-80% Rest 2 minutes II. Five rounds for time of: 10 Kettlebell Deadlifts 10 Kettlebell Goblet Squats 10 Alternating Reverse Lunges with Goblet Hold Use the heaviest kettlebell you can handle and note both the weight of the kettlebell and your time in comments.

WOD

4-22-2019

I. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + High Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) II. Complete as many rounds and reps as possible in 7 minutes of: 7 Power Snatches (135/95 lbs) 14 Toes to Bar

WOD

4-19-2019

  AMRAP 10 10 DB Deadlifts 50/35 10 Air Squats 150 Meter Run  rest 2 minutes AMRAP 10 10 Push-Ups 10 Plate Reverse Lunges 45/25 10 Toes to Bar rest 2 minutes AMRAP 8 100m Plate Run 45/25 10 DB Racked Squats 20 Mountain Climbers rest 2 minutes AMRAP 6 100m Run  12 Burpees

WOD

4-18-2019

  In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs) **Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform […]

WOD

4-17-2019

I. Every 2 minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep Build over the course of the 8 reps to today’s heavy. I. Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders 10 Burpees Over the Barbell (lateral) 3 Ground to Overhead (135/95 lbs)

WOD

4-16-2019

I. 5 Rounds for time of: 5 Strict Handstand Push-ups 10 Chest to Bar Pull-ups 100’ Walking Lunge 20 AbMat Sit-ups II. 3 sets of: Single Arm DB Bench Press x 10 reps (es) Single Arm KB Row x 10 reps (es) Turkish Get-ups x 5 reps (es)

WOD

4-15-2019

I. Every 2 minutes, for 16 minutes (8 sets) of: Front Squat *Set 1 – 4 reps @ 65% of 1-RM *Set 2 – 4 reps @ 70% *Set 3 – 3 reps @ 75% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 – 2 reps @ […]

WOD

4-12-2019

I. Four sets of:   Front Squat x 8 reps [3-2-1]   II. For Time   1000 m Row 100 Air Squats 75 KB Swings (53/35) 50 Alt. KB Clean and Press (53/35) 75 KB Swings 100 Air Squats

WOD

4-11-2019

In teams of two, alternating each movement, complete 10 rounds for time of:   400 Meter Run 10 Overhead Squats (115/75 lbs) 10 Burpee Box Jump-Overs (24″/20″)   **(Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc….)

WOD

4-10-2019

I. “Diane”   Complete rounds of 21,15, and 9 reps for time of:   Deadlifts 225/155 Handstand Push-ups   II. 3 Sets of:   DB Box Step-ups x 10 reps (es) Barbell Bent-over Row x 10 reps GHD Hip Extension x 15 reps 

WOD

4-9-2019

I. Four sets of: Push Press x 6 reps @ 75% II. Complete as many rounds and reps as possible in 12 minutes of: 16 KB Racked Lunges 53/35 100 m Farmers Carry 32 AbMat Sit-ups

WOD

4-8-2019

I. Take 15 minutes to build a heavy set of 3 : Power Clean II. 5 Rounds of: 10 Power Cleans (135/95) 10 Burpees

WOD

4-4-2019

I. In teams of two, complete for time: 2000 Meter Row* Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold. When […]

WOD

4-3-2019

I. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes (2 […]

WOD

4-2-2019

  I. Take 15 minutes to build to approximately 85% of your 1-RM Power Clean and then… II. Every 4 minutes, for 24 minutes (6 sets) for max load: 500 Meter Row 4 Cleans **Your goal is to lift as much as possible over the course of the 24 clean attempts. You can only take […]

WOD

4-1-2019

  I. Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Rest 2 minutes, and then… Every 3 […]

WOD

3-29-2019

  AMRAP 5: Buy-In: 50/35 Calorie Row Immediately Into… 12 Deadlifts (185/135) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 35/25 Calorie Row Immediately Into… 8 Deadlifts (225/155) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 20/15 Calorie Row Immediately Into… 4 Deadlifts (245/165) 8 Box Jump Overs (24/20)

WOD

3-28-2019

  Every 3 minutes, for 24 minutes (8 sets) for max load: 400 Meter Run 3 Ring Muscle-Ups/3 Burpee Pull-ups 3 Power Cleans **Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as […]

WOD

5-27-2019

I. Every 2 minutes, for 16 minutes (4 sets) of: Station 1 – Dumbbell Shoulder Press x 8 reps Station 2 – Dumbbell Floor Press x 8 reps II. Five rounds for time of: 40 Double-Unders 10 Push Presses (135/95 lbs) 10 Toes to Bar

WOD

3-26-2019

Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/20 Calories of Rowing Station 2 – 40 Wall Ball Shots (20/14 lbs) Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs) Station 4 – 20 Burpee Box Jump-Overs (24″/20″) Station 5 – 40 Seconds of Side Plank (each side)

WOD

3-25-2019

  I. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes […]

WOD

3-24-2019

WOD

3-22-2019

Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Men 95 lb. Women 65 lb.

WOD

3-21-2019

I. In teams of three, complete as many rounds and reps as possible in 12 minutes of: 12/9 Calories of Rowing 18 Kettlebell Swings (53/35 lbs) immediately followed by… Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and KB Swings Rest 8 minutes, and when the running clock reaches 20:00… II. […]

WOD

3-20-2019

I. Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – Max Reps @ 80% Rest 3 minutes between sets. II. Complete as many rounds and reps as possible in 12 minutes of: 40 Double Unders 20 AbMat Sit-ups […]

WOD

3-19-2019

  Every 5 minutes ,for 25 minutes: 15 Lateral BB Burpees 12 Deadlifts (115/80) 9 Hang Power Cleans (115/80) 6 Push Jerks (115/80)

WOD

3-17-2019

 

WOD

3-18-2019

I. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 9 minutes (3 […]

WOD

3-15-2019

Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb.

WOD

3-14-2019

I. Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% Rest 2 Minutes II. Four rounds for time of: 50 […]

WOD

3-13-2019

  I. Every 3 minutes, for 15 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 88% *Set 5 – 1 rep @ 92% Then rest two minutes before starting… Every minute, […]

WOD

3-12-2019

I. Take 15 minutes to rotate through practicing three gymnastics movements: Movement 1 – Ring Muscle-Up Progressions Movement 2 – L-Sit Hold Progressions Movement 3 – Handstand Hold Progressions II. Two sets for max reps of: 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Renegade Rows (35/20) Rest 30 seconds 90 […]

WOD

3-11-2019

I. Four sets of: Deadlift x 4-6 reps @ [3-0-1] Rest 20 seconds Tall Box Jumps x 10 reps Rest 3 minutes II. Complete as many rounds and reps as possible in 10 minutes of: 10 Deadlifts (225/155 lbs) 10 Burpees Over the Barbell 10 Chest-to-Bar Pull-Ups

WOD

3-10-2019

 

WOD

3-8-2019

WORKOUT 19.3  For time:  200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups  200-ft. handstand walk  Time cap: 10 minutes  VARIATIONS  Rx’d: Men use 50-lb. dumbbell, 24-in. box  Women use 35-lb. dumbbell, 20-in. box  Scaled: Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear […]

WOD

3-7-2019

  I. Every 2 minutes, for 16 minutes (8 sets): Push/Power Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 87-89% *Set 6 – 1 rep @ […]

WOD

2-6-2019

I. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep Build over the course of the 10 sets to today’s heavy. II. For time: 15 Power Cleans (155/105 lbs) 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring Dips

WOD

2-5-2019

Every minute, on the minute, for 30 minutes: Minute 1 – 200/150 Meters of Rowing Minute 2 – 20 Goblet Squats (70/53) Minute 3 – 25 Push-Ups Minute 4 – 15 Box Jump-Overs (24″/20″) Minute 5 – 30-Second Front Leaning Rest on Rings

WOD

3-4-2019

I. Three sets of: Deadlift x 6-8 reps  Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes II. For time: Row 1000 Meters immediately followed by… Three rounds of: 10 Thrusters (115/75 lbs) 20 Pull-Ups immediately followed by… Run 400 Meters ***Time Cap = 15 Minutes

WOD

3-3-2019

 

WOD

3-1-2019

Open Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders […]

WOD

2-28-2019

I. Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Wall-Facing Handstand Marching x 20 reps Interval 2 – Wall Climb x 4 reps Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps Interval 4 – Ring Dips x 12 reps II. Five sets for max reps, each […]

WOD

2-27-2019

I. Take 20 minutes to build to today’s 1-RM Snatch II. Every minute, on the minute, for 20 minutes: Even minutes – Row Sprint x 30 seconds Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM

WOD

2-26-2019

I. Take 20 minutes to build to today’s 1-RM Push Press II. Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups 8 Strict Pull-Ups 12 Alternating Pistols

WOD

2-25-2019

I. Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Then rest […]

WOD

2-22-2019

Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target

WOD

2-21-2019

I. Six sets of: Push Press x 2-3 reps Rest 2 minutes **Build to today’s heavy 2-3 reps. II. Every 5 minutes, for 20 minutes (4 sets) for times of: 500/400 Meter Row 12 Strict Handstand Push-Ups **There should be plenty of rest between sets, so the goal is to push the intensity! Hit the […]

WOD

2-20-2019

I. For time: 80 Double-Unders 40 Russian Kettlebell Swings (70/53 lbs) 20 Ring Dips 10 Bar Muscle-Ups / 10 Chest to Bar Pull-ups 800 Meter Run 10 Bar Muscle-Ups / 10 Chest to Bar Pull-ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders II. Every minute, on the minute, for 15 minutes (3 sets […]

WOD

2-19-2019

I. Every 3 minutes, for 18 minutes (6 sets) of: Back Squat * Set 1 – 4 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 90% * Set 4 – 1 rep @ 95% * Set 5 – 2 reps @ 90% * Set 6 […]

WOD

2-18-2019

I. Every 2 minutes, for 16 minutes (8 sets) of: Clean & Jerk **Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. II. For time: 50 Calories of Rowing 40 Toes to Bar 30 Ground to Overhead (135/95 lbs) **Time Cap […]

WOD

2-17-2019

 

WOD

2-16-2019

  Partner WOD     42-30-18 Cal row Front squats (95/65)   30-24-18 GHD sit-ups Hang Squat Cleans (95/65)   24-18-12 Burpees over the bar Thrusters (95/65)

WOD

2-15-2019

“CrossFit Games Open Event 18.1” Complete as many rounds and reps as possible in 20 minutes of: 8 Toes-to-Bar 10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs) (5 each arm) 14/12 Calorie Row

WOD

2-14-2019

  Partner WOD     Five rounds for time of: 400 Meter Run (Run together) 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (Partner Alt single jumps) 10 Dumbbell Renegade Rows (35/20 lbs)**   1 Valentine Rep= **(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

WOD

2-13-2019

I. Every 90 seconds, for 12 minutes (8 sets):   Bench Press x 2 reps @ [2-1-1]   **Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion .   II. Complete as many rounds and reps as possible in 14 minutes of:   40 Double-Unders 20 Single-Arm Dumbbell Push […]

WOD

2-12-2019

I. Back Squat     * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – Max Reps @ 80%     II. 4 rounds of:     21 Wallballs […]

WOD

2-11-2019

I. 6 sets of:   Snatch x 1.1   (rest 5-7 seconds between singles)   Suggested loading per set (by %): 70, 75, 80, 85, 88, 90   II. Every 10 minutes, for 20 minutes (2 sets) for times:   1000 Meter Row 15 Bar-Facing Burpees 15 Power Snatches (135/95 lbs)