Feb
19
5:15 AM05:15

Monster Monday

Monday, February 19, 2018

Monster Monday

75 CALORIE ROW

OVERHEAD SQUAT 8-8-5-3-5+

WOD #2

15-12-9 reps for time of: 
Clean & Jerk, 135/95 or 95/65 or 55/35
Chest-to-bar Pull-ups or 1.5x Pullups or 2x Adjustable Bar Pullups
*50 Double Unders / 150 Singles After Each Round

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Feb
15
5:15 AM05:15

Thursday's WOD

Thursday, February 15, 2018

Strength/Skill:

CLEAN 8-8-5-3-5+
OR
CLEAN POSITIONING
Week 5

WOD:

60-40-20
Calorie Row
American KB Swings 53/35 or 35/26

Accessory Work:

3 Sets of Max Reps of:
Supermans
Hollow Rocks
(record your highest score, put other sets in notes)

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Feb
14
5:15 AM05:15

Wednesday's WOD

Wednesday, February 14, 2018

Strength/Skill:

5 SETS MAX REPS: STRICT WEIGHTED PULLUPS
Pick a weight and try to achieve highest rep count
Suggested Guys: 35lbs, Girls: 10lbs

5 SETS: MAX TIME ECCENTRIC PULLUP
Max Time Eccentric Pullup (slow decent) time ends when you fail, make sure you do your weighted pullups/Box Pullups first!

WOD:

20 Minute AMRAP of:
20 ABMAT sit-ups
10 Left-arm overhead lunges 50/35 or 35/25 or 25/15
10 Right-arm overhead lunges 50/35 or 35/25 or 25/15
40 Double Unders / 120 Singles

Accessory Work:

4x15 Reverse Hyper

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Feb
13
5:15 AM05:15

Tuesday's WOD

Tuesday, February 13, 2018

Strength/Skill:

SNATCH 8-8-5-3-5+
OR
SNATCH POSITIONING
Week 5

WOD:

8 Rounds for Time of:
20 Dumbbell Snatches 50/35 or 35/25 or 25/15
5 Strict HSPU / 9 HSPU / 12 HR Pushups
7 Box Jumps (24/20) or 20/3 Plates or Step Ups

Accessory Work:

L SIT X3 - Longest of 3 attempts at L-sit

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Feb
12
5:15 AM05:15

Monster Monday

Monday, February 12, 2018

Monster Monday

WOD #1

13 Minute AMRAP of:
15 Toes 2 Bar / 20 Lying T2B / 25 Hanging Knee Raises
25 Ft Handstand Walk / 30 Sec HS Hold / 50 Second Plank

FRONT SQUAT 8-8-5-3-5+



WOD #2

KAREN
For time:
150 Wall-ball Shots

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Feb
9
5:15 AM05:15

Friday's WOD

Friday, February 9, 2018

Strength/Skill:

DEADLIFT 8-8-5-3-5+

WOD:

CF MAINSITE 180201
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats (modify the weight as needed)
*use rack if needed, otherwise try to pull from floor

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Feb
8
5:15 AM05:15

Thursday's WOD

Thursday, February 8, 2018

Strength/Skill:

CLEAN 8-8-5-3-5+
OR
CLEAN POSITIONING

WOD:

CROSSFIT GAMES OPEN 15.5
For Time:
27 Calorie Row
27 Thrusters (95#/65#) or (65#/45#)
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters

Accessory Work:

CROSS BODY SINGLE LEG RDL
4 x 20 (two sets per side)
Increase in Weight as Able

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Feb
7
5:15 AM05:15

Wednesday's WOD

Wednesday, February 7, 2018

Strength/Skill:

1-2-3 STRICT PRESS/PUSH PRESS/PUSH JERK COMPLEX

WOD:

2017 REGIONAL - EVENT 1
1,200-m run (3 Laps)
Then, 12 rounds of:
4 strict handstand push-ups / 8 HR Pushups
8 chest-to-bar pull-ups / 12 Pullups / 16 Jumping Pullups
12 squats
*Men wear a 20-lb. vest
*Women wear a 14-lb. vest
Time cap: 25 minutes
*no run this time*

Accessory Work:

3 Sets of Max Reps of:
Supermans
Hollow Rocks
(record your highest score, put other sets in notes)

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Feb
6
5:15 AM05:15

Tuesday's WOD

Tuesday, February 6, 2018

Strength/Skill:

SNATCH 8-8-5-3-5+
OR
SNATCH POSITIONING
Week 4

WOD:

50 Double Unders / 150 Single Unders
30 Hang Squat Snatch 115/75 or 85/55 or 45/25
30 Box Jumps 30/24 or 24/20 or Step Ups
30 Burpees (new games standard)
50 Double Unders / 150 Single Unders

Accessory Work:

4x15 Reverse Hyper @ 1/4 of Deadlift Total

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Feb
5
5:15 AM05:15

Monster Monday

Monday, February 5, 2018

Monster Monday

7 MINUTES OF MUSCLE UPS

7 Minute AMRAP of: Muscle Ups (ring or bar)
Scaling Options
1 Burpee then, 1 C2B Pullup
1 Burpee then, 1 Pullup
1 Burpee then, 1 Jumping C2B Pullup
1 Burpee then, 1 Jumping Chin Over Bar Pullup

BACK SQUAT 8-8-5-3-5+

10 MINUTES TO ESTABLISH 10RM THRUSTER

10 Minutes to Establish a 10 Rep Max Thruster
note: all 10 reps are more important than just maximum weight lifted.

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Feb
2
5:15 AM05:15

Friday's WOD

Friday, February 2, 2018

Strength/Skill:

SLED PUSH
push sled up to heaviest weight possible for you, for the day, down+back

WOD:

For Time:
100/70 Calorie Row
10 Rope Climbs / 20 Lying Rope Climbs (take your time, be smart)
50 Overhead Squats 135/95 or 95/65 or 55/35

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Feb
1
5:15 AM05:15

Thursday's WOD

Thursday, February 1, 2018

Strength/Skill:

CLEAN 8-8-5-3-5+
OR
CLEAN POSITIONING
Week 3

WOD:

5 Rounds for time of:
10 Cleans 155/105 or 115/75 or 75/45
10 Burpees over the bar

Accessory Work:

BROAD JUMP
Longest broad jump (4 attempts)

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Jan
31
5:15 AM05:15

Wednesday's WOD

Wednesday, January 31, 2018

Strength/Skill:

OVERHEAD WORK

Double DB Walk - Down to rig and back x4 50/35 or 35/25 or 25/15
Single DB Walk - Down to rig and back x4 50/35 or 35/25 or 25/15
Single DB Overhead Squat 2x10 50/35 or 35/25 or 25/15
Double DB Overhead Squat 2x10 50/35 or 35/25 or 25/15

WOD:

15 Min AMRAP of
Increasing Ladder by 4's of:
4-8-12-16-20-24-28-32-36-40-44-48-52-56....etc
Alternating DB Snatches 50/35 or 35/25 or 25/15
*followed by 30 Double Unders / 90 Single Unders each round

*increase your math skills afterwards by not using a calculator for totaling the reps :)

Accessory Work:

3 Sets of Max Reps of:
Supermans
Hollow Rocks
(record your highest score, put other sets in notes)

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Jan
30
5:15 AM05:15

Tuesday's WOD

Tuesday, January 30, 2018

Strength/Skill:

SNATCH 8-8-5-3-5+
OR
SNATCH POSITIONING
Week 3

WOD:

CROSSFIT MAINSITE 180128
21-15-9 reps for time of:
Snatches 115/75 or 75/35
Box jumps 24/20 or 20/3 plates or Step Ups

Accessory Work:

CROSS BODY SINGLE LEG RDL
4 x 20 (two sets per side)
Increase in Weight as Able

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Jan
29
5:15 AM05:15

Monster Monday

Monday, January 29, 2018

Monster Monday

BENCH PRESS 8-8-5-3-5+

"MARY"
As many rounds as possible in 20 min:
5 Handstand push-ups / 10 HR pushups
10 1-legged squats / 20 Jumping Air Squats
15 Pull-ups / 25 Adjustable Bar or Ring Row

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Jan
26
5:15 AM05:15

Friday's WOD

Friday, January 26, 2018

Strength/Skill:

75 CALORIE ROW

WOD:

2013 REGIONAL EVENT #5

21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)

*modify the deadlifts to a weight that is do-able for you
**modify the box jumps to a height that is do-able for you or step up (no falling)

*Then*

1/2 "KAREN"

75 Wallballs 20/14

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Jan
25
5:15 AM05:15

Thursday's WOD

Thursday, January 25, 2018

Strength/Skill:

CLEAN 8-8-5-3-5+
OR
CLEAN POSITIONING
Week 2

WOD:

CROSSFIT MAINSITE 180115
For time:
10 Ring or Bar muscle-ups / 15 c2b Pullups / 20 Adjustable c2b or Ring Rows
25 thrusters 75/55 or 55/35
1,000-meter row
25 thrusters 75/55 or 55/35
10 Ring or Bar muscle-ups / 15 c2b Pullups / 20 Adjustable c2b or Ring Rows

Accessory Work:

Longest Handstand Walk

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Jan
24
5:15 AM05:15

Wednesday's WOD

Wednesday, January 24, 2018

Strength/Skill:

RING DIPS/BOX DIPS:
3 sets Max Reps of Ring Dips or Box Dips

WOD:

Tabatta Style
American KB Swings 53/35 or 35/26
Toes 2 Bar / Lying Toes 2 Bar
*rest 1 minute*
Tabatta Style:
Front Rack Lunges w/KB
Burpees
*rest 1 minute*
Tabatta Style
American KB Swings 53/35 or 35/26
Toes 2 Bar / Lying Toes 2 Bar

Accessory Work:

CROSS BODY SINGLE LEG RDL
4 x 20 (two sets per side)
Increase in Weight as Able

View Event →
Jan
23
5:15 AM05:15

Tuesday's WOD

Tuesday, January 23, 2018

Strength/Skill:

SNATCH 8-8-5-3-5+
OR
SNATCH POSITIONING
Week 2

WOD:

CROSSFIT MAINSITE 180120
3 RFT of:
21 Cal Row
12 Handstand Pushups / 12 Seated DB Presses / 24 HR Pushups
03 Rope Climbs, 15-ft. rope / 3 Wallclimbs / 6 Laying Rope Climbs

Accessory Work:

4x15 Reverse Hyper

View Event →
Jan
22
5:15 AM05:15

Monster Monday

Monday, January 22, 2018

Monster Monday

18.ZERO

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell / or Stepping over the dumbbell

Men: 50-lb or 35lb or 25lb DB
Women: 35-lb or 25lb or 15lb DB

FRONT RACK LUNGE (20 REPS, 10 EACH SIDE)

Establish a 10 rep (20 total, 10 each side) maximum weight lunge.

CROSSFIT MAINSITE 180118

21-15-9 of:
Push Press 135/95 or 95/65 or 55/35
Power cleans 135/95 or 95/65 or 55/35

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Jan
18
5:15 AM05:15

Thursday's WOD

Thursday, January 18, 2018

Strength/Skill:

CLEAN 8-8-5-3-5+
OR
CLEAN POSITIONING
Week 1

WOD:

21-18-15-12-9-6-3
Strict Press 95/65 or 75/45 or 45/25
Abmat Situps

Accessory Work:

BROAD JUMP - Longest broad jump (4 attempts)

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Jan
17
5:15 AM05:15

Wednesday's WOD

Wednesday, January 17, 2018

Strength/Skill:

SPLIT JERK 2-2-2-2-2

WOD:

20 Minute AMRAP of:
20 DB Hang Power Cleans 50/35 or 35/25 or 25/15
60 Double Unders / 180 Single Unders

Accessory Work:

2 attempts at max HSPU or Box HSPU, Record the higher score.

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Jan
16
5:15 AM05:15

Tuesday's WOD

Tuesday, January 16, 2018

Strength/Skill:

SNATCH 8-8-5-3-5+
OR
SNATCH POSITIONING
Week 1

WOD:

10-9-8-7-6-5-4-3-2-1 of:
Strict Pullups / 2x Adjustable Bar or Ring Rows
Deadlifts 275/185 or 185/125 or 115/75

Accessory Work:

2 attempts of:
30 Cal Assault Bike (best score is recorded other sets in the notes)

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Jan
12
5:15 AM05:15

Friday's WOD

Friday, January 12, 2018

Strength/Skill:

ROPE CLIMBS

WOD:

25 Minute AMRAP of:
25 Dumbbell Push Press 50/35 or 35/25 or 25/15
1 Plate Push Down and Back 45/25
25 Deadlifts 225/155 or 155/105 or 105/75
1 Plate Push Down and Back 45/25

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Jan
11
5:15 AM05:15

Thursday's WOD

Thursday, January 11, 2018

Strength/Skill:

CLEAN POSITIONING

WOD:

10 Minute AMRAP of:
60 Double Unders
6 Bar Muscle Ups / 9 c2b Pullups / 12 Pullups / 15 Adj Bar or Ring Rows

Accessory Work:

CROSS BODY SINGLE LEG RDL
4 x 20 (two sets per side)
Increase in Weight as Able

View Event →
Jan
10
5:15 AM05:15

Wednesday's WOD

Wednesday, January 10, 2018

Strength/Skill:

5 SETS MAX REPS: STRICT WEIGHTED PULLUPS
Pick a weight and try to achieve highest rep count
Wear a Weight Vest if You've Got it

5 SETS: MAX TIME ECCENTRIC PULLUP
Max Time Eccentric Pullup (slow decent) time ends when you fail, make sure you do your weighted pullups/Box Pullups first!

WOD:

20 Minute AMRAP of:
30 Wallballs 20/14 or 14/10
20 Front Rack Lunges 115/75 or 75/35
10 Burpees Over the Bar

Accessory Work:

4x15 Reverse Hyper - Work up to a 1/4 of your deadlift.

View Event →