Jun
25
5:15 AM05:15

Monster Monday

Monday, June 25, 2018

Monster Monday

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

FOR TIME:
1 Round of:
21 Deadlifts 225/155 or 185/125 or 115/85
21 HSPU or HR Pushups
*Then*
2 Rounds of
15 Front Squats 185/125 or 115/85 or 65/45
15 Burpees Over The Bar (Laterally) 
*Then*
3 Rounds of:
9 S20 135/95 or 95/65 or 75/35
9 Toes2Bar/Lying Toes2Bar

 

**if you need to do/redo the granite games wods, please come at open gym.

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Jun
22
5:15 AM05:15

Granite Games Qualifier

Friday, June 22, 2018

Granite Games

2018 GRANITE GAMES QUALIFIER #3 RX, INTERMEDIATE, SCALED

AsRx
12MIN TIME CAP
3 Rounds for time
12 Chest to Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)
TIME RECORDED, THEN
3 Rounds for time
12 Bar Muscle Ups
12 Alt. Dumbbell Snatches (50lb/35lb)

Intermediate
12MIN TIME CAP
3 Rounds for time
12 Chin Over Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)
TIME RECORDED, THEN
3 Rounds for time
8 Chest To Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)

Scaled
12MIN TIME CAP
3 Rounds for time
12 Jumping Pull-ups
12 Alt. Dumbbell Snatches (35lb/20lb)
TIME RECORDED, THEN
3 Rounds for time
8 Chin Over Bar Pull-ups
12 Alt. Dumbbell Snatches (35lb/20lb)

2018 GRANITE GAMES QUALIFIER #4

AsRx
8MIN TIME CAP
3-6-9-12-9-6-3
Hang Squat Clean (135lb/95lb)
Bar Facing Burpee

Intermediate
8MIN TIME CAP
3-6-9-12-9-6-3
Hang Squat Clean (115lb/80lb)
Bar Facing Burpee

Scaled
8MIN TIME CAP
3-6-9-12-9-6-3
Hang Squat Clean (75lb/55lb)
Bar Facing Burpee*
*Can step over

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Jun
21
5:15 AM05:15

Thursday's WOD

Thursday, June 21, 2018

Strength/Skill:

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

WOD:

500M ROWx1
30 CAL ASSAULT BIKEx1
500M ROWx1
*each attempt is scored separately, but try to minimize rest time.

Accessory Work:

Work on a skill that you struggle with.

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Jun
20
5:15 AM05:15

Wednesday's WOD

Wednesday, June 20, 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:

20 Min AMRAP of:
75 Double Unders | 150 Singles
50 Lunges with 45|25 Plate (doesn't matter you hold)
15 Pullups | 20 Jumping Pullups (6 inches above max height) | 20 Ring Rows

Accessory Work:

3 SETS OF Handstand Pushups or Box HSPU
*record best set

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Jun
19
5:15 AM05:15

Tuesday's WOD

Tuesday, June 19, 2018

Strength/Skill:

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

WOD:

3 Rounds for Time of:
30 Abmat Situps
30 Alternating Dumbbell Snatches 50/35 or 35/25 or 25/15
30 Box Jump and Overs (no burpee)

Accessory Work:

4x15 Reverse Hyper

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Jun
18
5:15 AM05:15

Monster Monday

Monday, June 18, 2018

Monster Monday

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

5 Rope Climbs | 10 Lying Rope Climbs
21 DB Front Squats 50/35 or 35/25 or 25/15
21 Burpees
400m Run
3 Rope Climbs | 06 Lying Rope Climbs
15 DB Front Squats 50/35 or 35/25 or 25/15
15 Burpees
400m Run
1 Rope Climbs | 2 Lying Rope Climbs
09 DB Front Squats 50/35 or 35/25 or 25/15
09 Burpees
400m Run

*DB Front Squats are with a pair of DB's

**If you need to do/redo the Granite Games WODs, please come to Open Gym

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Jun
15
5:15 AM05:15

Friday's WOD: Granite Games

Friday, June 15, 2018

Granite Games

2018 GRANITE GAMES QUALIFIER 1A/1B (ALL DIVISIONS)
14-MINUTE CAP FOR ALL DIVISIONS

Workout 1A

RX:
15 Burpees Over Rower
40/30 Calorie Row
15 Burpees Over Rower
40/30 Calorie Row
15 Burpees Over Rower
In time left…
1-RM Snatch

Intermediate:
15 Burpees Over Rower (CAN step over)
35/25 Calorie Row
15 Burpees Over Rower
35/25 Calorie Row
15 Burpees Over Rower
In time left…
1-RM Snatch

Scaled:
10 Burpees Over Rower (CAN step over)
30/20 Calorie Row
10 Burpees Over Rower
30/20 Calorie Row
10 Burpees Over Rower
In time left…
1RM Snatch

THEN

2018 GRANITE GAMES QUALIFIER #2
(12-MINUTE CAP FOR ALL DIVISIONS)

RX:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 WallBalls
Men: (20#/10ft) Women: (14#/9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar

Intermediate:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 WallBalls
Men: (20#/10ft) Women: (14#/9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises

Scaled:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 WallBalls
Men: (14#/10ft) Women: (10#/9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises

 

**Remember that we are doing our own Kids Version of things, that will kick off at 5:30 participating kids ages 5-12, will need to be here at 5pm for athlete briefing and safety check, adults will go afterwards*

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Jun
13
5:15 AM05:15

Wednesday's WOD

Wednesday, June 13, 2018

Strength/Skill:

RING DIPS/BOX DIPS

3 sets Max Reps of Ring Dips or Box Dips

WOD:

17 Minute AMRAP of:
10 HSPU or Box HSPU | 18 HR Pushups
20 Box Jumps 24/20 or 20/3 Plates or Step-Ups
30 Wallballs 20/14 or 14/10

Accessory Work:

Pick Something You're Bad At To Work On.

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Jun
12
5:15 AM05:15

Tuesday's WOD

Tuesday, June 12, 2018

Strength/Skill:

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

WOD:

Dumbbell "DT" with a pair of 50/35 or 35/25 or 25/15

DT

For Time:
Five rounds of:
12 Deadlift 155/105 or 115/75 or 75/45
09 Hang Power Clean 155/105 or 115/75 or 75/45
06 s20 155/105 or 115/75 or 75/45

Accessory Work:

4x15 Reverse Hyper

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Jun
11
5:15 AM05:15

Monster Monday

Monday, June 11, 2018

Monster Monday

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

WOD #1
9 Minute AMRAP of:
21 Cal Row
15 Front Squats 185/125 or 135/95 or 75/45
09 Toes 2 Bar | Lying Toes 2 Bar

5 Minute Rest

WOD #2
9 Minute AMRAP of:
21 Pullups
15 Deadlifts 185/125 or 135/95 or 75/45
09 Burpees OTB (latterally)

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Jun
8
5:15 AM05:15

Friday's WOD

Friday, June 8, 2018

Strength/Skill:

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

WOD:

200 Double Unders | 400 Singles
150 Wallballs 20/14 or 14/10
100 Russian Twists (w/medball)
50 Dumbbell Hang Clean & Jerk 50/35 or 35/25 or 25/15 (25 per side, in any order)

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Jun
7
5:15 AM05:15

Thursday's WOD

Thursday, June 7, 2018

Strength/Skill:

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

WOD:

5 Rounds for Time of:
9 Box Jumps 30/24 or 24/20 or 20/3 Plates
2 Plate Pushes 45/25 (down and back 2x)
*no falling on the boxes, step up if you need to.

Accessory Work:

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

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Jun
5
5:15 AM05:15

Tuesday's WOD

Tuesday, June 5, 2018

Strength/Skill:

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

WOD:

2018 REGIONAL EVENT 3 (sort of)

3 rounds for time of:
9 Ring or Bar Muscle-ups | 12 C2B Pullups | 15 Pullups | 18 Adj Bar Pullups
36-ft. Handstand Walk | 12 HSPU | 15 HR Pushup
36-45-54 Pistol Squats | Jumping Air Squats
36-ft. Handstand Walk | 12 HSPU | 15 HR Pushup
 

Accessory Work:

4x15 Reverse Hyper

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Jun
4
5:15 AM05:15

Monster Monday

Monday, June 4, 2018

Monster Monday

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

WOD #1

4 Rounds for Time of:
15 Deadlifts 225/155 or 155/125 or 95/65
400m Run

WOD #2

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

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Jun
1
5:15 AM05:15

Friday's WOD

Friday, June 1, 2018

Strength/Skill:

ROPE CLIMBS

WOD:

"MOON"
Seven Rounds for Time of:
10 Dumbbell Hang Split Snatch Right Arm
1 Rope Climb | 2 Lying Rope Climbs | 10 Ring Rows
10 Dumbbell Hang Split Snatch Left Arm
1 Rope Climb | 2 Lying Rope Climbs | 10 Ring Rows

Alternate feet in the split snatch sets.
50/35 or 35/25 or 25/15

U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his parents Marsha and Brian and sister Sunday.

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May
31
5:15 AM05:15

Thursday's WOD

Thursday, May 31, 2018

Strength/Skill:

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

WOD:

"COE"
For Time: 
Ten rounds
10 Thrusters 95/65 or 75/45
10 Ring push-ups/Pushups/Box Pushups

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.
He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover

Accessory Work:

AMRAP one set of Wallballs. 20/14

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May
30
5:15 AM05:15

Wednesday's WOD

Wednesday, May 30, 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:

"JACK"
20 Minute AMRAP of:
10 Shoulder to Overhead 115/85 or 95/65 or 75/45
10 KB Swings, 53/35
10 Box jumps 24/20 or 20/3 plates
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Accessory Work:

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

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May
29
5:15 AM05:15

Tuesday's WOD

Tuesday, May 29, 2018

Strength/Skill:

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

WOD:

RANDY

For time:
75# power snatch, 75 reps
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Our thoughts and prayers go out to Officer Simmons' wife and two children.

Accessory Work:

4x15 Reverse Hyper

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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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