May
22
5:15 AM05:15

Tuesday's WOD

Tuesday, May 22, 2018

Strength/Skill:

SNATCH

WOD:

CROSSFIT GAMES OPEN 12.1 (7 MIN OF BURPEES)
7 minute AMRAP of: 
Burpees
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

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May
21
5:15 AM05:15

Monster Monday

Monday, May 21, 2018

Monster Monday

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

MURPH TRAINING #4 - "Half Murph"
800m Run (2 laps) or 1000m Row
50 pull-ups | Adjustable Bar Pull-ups
100 Pushups
150 Air Squats
800m Run (2 laps) or 1000m Row
*wear a weight vest 20/14 if you've got one*

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

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May
18
5:15 AM05:15

Friday's WOD

Friday, May 18, 2018

Strength/Skill:

SLED PUSH (METCON)
Number of Trips completed 230/180 in two minutes

WOD:

For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row or 35/24 Cal Bike
3 Rounds Bergeron Beep Test
50/35 Cal Row or 35/24 Cal Bike
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

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May
16
5:15 AM05:15

Wednesday's WOD

Wednesday, May 16, 2018

Strength/Skill:

OVERHEAD STABILITY 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:

7 Minute AMRAP of:
10 HSPU | HR Pushups
10 Deadlifts 225|155 or 155|105 or 105|75

3 Minute Rest

7 Minute AMRAP of:
10 S20 135|95 or 95|65 or 55|35
10 Alternating Pistol Squats | Jumping Air Squats

Accessory Work:

4x15 Reverse Hyper

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May
15
5:15 AM05:15

Tuesday's WOD

Tuesday, May 15, 2018

Strength/Skill:

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

WOD:

5 Rounds for Time of:
3 Bar Muscle Ups | 6 C2B Pullups | 9 Pullups | 12 Adjustable C2B Pullups
50 Double Unders | 150 Singles

Accessory Work:

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

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May
11
5:15 AM05:15

Friday's WOD

Friday, May 11, 2018

Strength/Skill:

75 CALORIE ROW

WOD:

MURPH TRAINING #2
1 Mile Run
100 Pullups
200 Pushups
1 Mile Run
*the pull-ups and pushups can be broken however you want, the runs are at the beginning and end.
**wear a 20/14lb weight vest if you've got it.

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May
10
5:15 AM05:15

Thursday's WOD

Thursday, May 10, 2018

Strength/Skill:

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

WOD:

15 Minute AMRAP of:
8 Toes 2 Bar | 8 Lying Toes 2 Bar
10 Burpees Over the DB
12 DB Hang Clean and Jerks (6 per arm) 50/35 or 35/25 or 25/15

Accessory Work:

800M RUN

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May
9
5:15 AM05:15

Wednesday's WOD

Wednesday, May 9, 2018

Strength/Skill:

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

WOD:

"NATE"
As many rounds as possible in 20 minutes:
2 Muscle-ups | 4 c2b pull-ups | 8 Pullups | 12 ADJ Bar Pullups
4 Handstand Push-ups | 8 HR Pushups
8 American Kettlebell Swings 70/53 or 53/35 or 35/26
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his infant son Parker.

Accessory Work:

4x15 Reverse Hyper

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May
8
5:15 AM05:15

Tuesday's WOD

Tuesday, May 8, 2018

Strength/Skill:

SNATCH 8-8-5-3-5+
OR
SNATCH POSITIONING
Week 7

WOD:

12 Minute AMRAP of:
30 Abmat Situps
20 Wallballs 20/14 or 14/10
1 Legless Rope Climb | 2 Normal Rope Climbs | 4 Lying Rope Climbs

Accessory Work:

MAX: STRICT HSPU (1 ATTEMPT)

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May
7
5:15 AM05:15

Monster Monday

Monday, May 7, 2018

Monster Monday

FRONT RACK LUNGE (20 REPS, 10 EACH SIDE)
Establish a 10 rep (20 total, 10 each side) maximum weight lunge.

WODS:

2 Rounds for Time of:
30 Deadlifts
20 Front Rack Lunges (10 Per Side)
10 Overhead Squats
115/75 or 85/55 or 55/25

1 MILE RUN

Wear a 20/14lb vest if you've got it!

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May
4
5:15 AM05:15

Friday's WOD

Friday, May 4, 2018

Strength/Skill:

SUMO DEADLIFT 8-8-5-3-5+

WOD:

50-40-30-20-10
DB Snatch 50/35 or 35/25 or 25/15
DB Front Rack Walking Lunge

 

Good luck to all our ladies competing in the Route 33 Barbelle Throwdown tomorrow!

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May
3
5:15 AM05:15

Thursday's WOD

Thursday, May 3, 2018

Strength/Skill:

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

WOD:

12 Minute AMRAP of:
12 Hang Snatches 115/75 or 75/45 or 55/25
12 Box Jumps 30/24 or 24/20 or Step Ups

Accessory Work:

1x30 CAL ASSAULT BIKE

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May
2
5:15 AM05:15

Wednesday's WOD

Wednesday, May 2, 2018

Strength/Skill:

SPLIT JERK 2-2-2-2-2

WOD:

20 Minute AMRAP of:
27 Wallballs 20/12 or 14/10
21 Pushups
15 Toes 2 Bar / Lying Toes 2 Bar
09 Burpees
03 Strict Pullups / 12 Kipping Pullups / 15 Ring Rows or Adj Bar Pullups

Accessory Work:

4x15 Reverse Hyper

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May
1
5:15 AM05:15

Tuesday's WOD

Tuesday, May 1, 2018

Strength/Skill:

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

WOD:

12 Min Amrap of:
25/18 Cal Row or 18/13 Cal Bike
30 Unbroken Double Unders / 90 Unbroken Singles
*everytime you break = 3 Burpees, you can save them till the end of each round of jump rope

Accessory Work:

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

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Apr
30
5:15 AM05:15

Monster Monday

Monday, April 30, 2018

Monster Monday

2018 ROUTE 33 CROSSFIT BARBELLE THROWDOWN #3
"I Love Burpees"

15-12-9
Deadlift 175/135 or 135/95 or 95/65
Lateral Burpee Over Bar
Pull Up / Ring Row

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

MURPH TRAINING #1
1 Mile Run (murph course)
300 Air Squats
*wear a vest if you've got one

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Apr
27
5:15 AM05:15

Friday's WOD

Friday, April 27, 2018

Strength/Skill:

ROPE CLIMBS

WOD:

2018 AGE GROUP QUALIFIER #1
For time:
4 Thrusters 135/95 or 95/65 or 65/45
1 Rope Climb / 2 Lying Rope Climbs
8 thrusters 135/95 or 95/65 or 65/45
2 Rope Climb / 4 Lying Rope Climbs
12 thrusters 135/95 or 95/65 or 65/45
3 Rope Climb / 6 Lying Rope Climbs

30 CAL ASSAULT BIKE
3 attempts of:
30 Cal Assault Bike (best score is recorded other sets in the notes)

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Apr
26
5:15 AM05:15

Thursday's WOD

Thursday, April 26, 2018

Strength/Skill:

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

WOD:

2018 ROUTE 33 CROSSFIT BARBELLE THROWDOWN #1

"Leap Tall Buildings....."
AMRAP 7
20 Double Under / 50 singles
10 Box Jump 24/20" or step up
5- Clean & Jerk 135/95 or 95/65 or 65/45

Accessory Work:

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

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Apr
25
5:15 AM05:15

Wednesday's WOD

Wednesday, April 25, 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 Min AMRAP of:
20 Cal Row or 17/13 Cal Bike
30 Pushups
40 Air Squats
50 Abmat Situps

Accessory Work:

Longest broad jump (4 attempts)

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Apr
24
5:15 AM05:15

Tuesday's WOD

Tuesday, April 24, 2018

Strength/Skill:

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

WOD:

2018 AGE GROUP QUALIFIER #4
Complete as many rounds as possible in 5 minutes of:
9 HSPU / 18 HR Pushups
6 burpees
3 snatches 165/115 or 115/75 or 55/35

Accessory Work:

4x15 Reverse Hyper

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Apr
23
5:15 AM05:15

Monster Monday

Monday, April 23, 2018

Monster Monday:

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

2018 AGE GROUP QUALIFIER #2
4 rounds for time of:
25 chest-to-bar pull-ups / Pullups / Adjustable Bar Pullups
5 cleans 245/170 or 155/105 or 75/55

WALLBALLS MAX REP
AMRAP one set of Wallballs. 20/14

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Apr
20
5:15 AM05:15

Friday's WOD

Friday, April 20, 2018

Strength/Skill:

DEADLIFT 8-8-5-3-5+

WOD:

4 Rounds, For Repetitions of:
1 Minute Max Reps: Pistol Squats/Jumping Air Squats
*10 Sec Rest*
1 Minute Max Reps: American KB Swings
*10 Sec Rest*
1 Minute Max Reps: Double Unders / Single Unders (divide by 2)
*10 Sec Rest*
1 Minute Max Reps: KB Strict Press (one arm)
*10 Sec Rest*
1 Minute Max Reps: KB Strict Press (other arm)
*10 Sec Rest*

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Apr
19
5:15 AM05:15

Thursday's WOD

Thursday, April 19, 2018

Skill/Strength: 

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

WOD:

4 Rounds for time of:
12 Front Squats 225/155 or 155/105 or 85/55
08 Strict Hspu / 18 HR Pushups
02 Rope Climbs / 4 Lying Rope Climbs

Accessory Work:

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

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Apr
18
5:15 AM05:15

Wednesday's WOD

Wednesday, April 18, 2018

Strength/Skill:

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

WOD:

3 Rounds of:
2 Minute Max - Burpees
*10 Sec Rest*
2 Minute Max - Cal Row
*10 Sec Rest*
2 Minute Max - Box Jumps 30/24 or 24/20 or Step Ups

Accessory Work:

2 SETS MAX REP PULLUPS/BOX PULLUPS

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Apr
17
5:15 AM05:15

Tuesday's WOD

Tuesday, April 17, 2018

Strength/Skill:

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

WOD:

5 Rounds for Time of:
15 Sumo Deadlifts 275/185 or 185/125 or 115/85
25 Wallballs 20/14 or 14/10

Accessory Work:

4x15 Reverse Hyper

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Apr
16
5:15 AM05:15

Monster Monday

Monday, April 16, 2018

Monster Monday

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

CROSSFIT MAINSITE 180414

21-15-9 reps for time of:
Overhead squats 115/75 or 75/55 or 55/35
Toes-to-bars or Lying T2B 

WOD #2

For Time:
30 KB or DB Deadlifts
30 KB or DB Hang Cleans
30 KB or DB s2o
....your call on the weights, challenge yourself, try KB for an extra challenge

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