Aug
14
5:15 AM05:15

Tuesday's WOD

Tuesday, August 14, 2018

Strength/Skill:

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

WOD:

15 Minute AMRAP of:
2 Trips Plate Push = Down and Back 2x 45/25
15 Toes 2 Bar or Lying Toes 2 Bar | 30 Hanging Knee Raises
08 Squat Cleans 185/125 or 135/95 or 75/45

Accessory Work:

4x15 Reverse Hyper

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Aug
13
5:15 AM05:15

Monster Monday

Monday, August 13, 2018

Monster Monday

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

WOD:

25 Minute AMRAP of:
100yd Dash (to the dumpster and back)
08 Burpees Over The Dumbbell
10 Pullups | 15 Adj Bar Pullups or Ring Rows
12 Dumbbell Thrusters 50/35 or 35/25 or 25/15

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Aug
10
5:15 AM05:15

Friday's WOD

Friday, August 10, 2018

Strength/Skill:

DEADLIFT 8-8-5-3-5+

8 @ 45%
8 @ 55%
5 @ 65%
3 @ 75%
5+ @ 80%

WOD:

COMPTRAIN: "OPEN TEST"

AMRAP 20:
50 Wallballs 20/14 or 14/10
50 Double-Unders or Single Unders
40 Box Jumps or Step Ups 24/20
40 Toes-to-Bar or Hanging Knee Raises
30 Chest-to-Bar Pull-ups or Scale as Needed
30 Burpees
20 Power Cleans 155/105 or 115/75 or 75/35
20 Jerks 155/105 or 115/75 or 75/35
10 Power Snatch 155/105 or 115/75 or 75/35
10 Muscle ups or Scale as Needed

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Aug
9
5:15 AM05:15

Thursday's WOD

Thursday, August 9, 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)

Try to work up to about 70% or more

WOD:

CDCF - 5

5 Rounds for time of:
--Bar Complex with 135/95 or 115/75 or 75/45
9 Deadlift (snatch grip)
6 Hang Snatches
3 Overhead Squats
--followed by each round
30 Abmat Situps

Accessory Work:

MUSCLE UPS

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Aug
8
5:15 AM05:15

Wednesday's WOD

Wednesday, August 8, 2018

Strength/Skill:

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

5 Sets of:
1 Strict Press
2 Push Press
3 Push Jerk

Work up to about 90% of your 1RM Strict Press

WOD:

CDCF - 1

15 min AMRAP
8 Deadlift 275/185 or 185/125 or 135/85
20 Wallballs 20/14 or 14/10
15 Pullups | 20 Adj Bar Pullups or Ring Rows

Accessory Work:

L SIT X3

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Aug
7
5:15 AM05:15

Tuesday's WOD

Tuesday, August 7, 2018

Strength/Skill:

SNATCH POSITIONING

Try to work up to about 70% or more

WOD:

COMPTRAIN: "MR. PERFECT"

10,8,6,4,2 of: Deficit HSPU | 1.5x HSPU | 2x Ring Pushups or HR Pushups
2,4,6,8,10 of: Power Clean 225/155 or 155/105 or 115/55
Deficit HSPU Should be:
3 - 45lb plates for Men
3 - 25lb plates for Women

Accessory Work:

4x15 Reverse Hyper

 

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Aug
6
5:15 AM05:15

Monday's WOD

Monday, August 6, 2018

Monster Monday

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

CDCF - 4

4 Rounds for time of:
400m Run (1 lap)
20 Pushups
40 Air Squats

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

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Jul
26
5:15 AM05:15

Thursday's WOD

Thursday, July 26, 2018

Strength/Skill:

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

WOD:

13 Minute AMRAP of:
20 DB Snatches 50/35 or 35/25 or 25/15
08 Burpees Over the DB 

Accessory Work:

75 RUSSIAN SWINGS
for time: 75 Russian KB swings
70/44 or 53/35 or 44/26
Do in as few sets as possible

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Jul
25
5:15 AM05:15

Wednesday's WOD

Wednesday, July 25, 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:

10 Rounds for time of:
1 Legless Rope Climb | 2 Rope Climbs | 4 Lying Rope Climbs
5 Strict Deficit HSPU (deficit at 45/25)| 10 HSPU | 15 Seated DB Presses (pick a weight that is hard to get all 15 on)
15 Goblet Squats 70/44 or 53/35 or 35/26
Time cap: 23 Minutes

Accessory Work:

4x15 Reverse Hyper

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Jul
24
5:15 AM05:15

Tuesday's WOD

Tuesday, July 24, 2018

Strength/Skill:

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

WOD:

2 Rounds of:
50 Abmat Situps
25 Toes 2 Bar | 25 Lying Toes 2 Bar | 50 Hanging Knee Raises

Accessory Work:

DOUBLE UNDERS/Singles
As many unbroken double unders/single unders as possible

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Jul
23
5:15 AM05:15

Monster Monday

Monday, July 23, 2018

Monster Monday

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

"GATOR"

Eight rounds of:
5 Front squat 185/125 or 115/85 or 75/45
26 Ring push-ups | 26 HR Pushups

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.
He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

L SIT X3

Longest of 3 attempts at L-sit

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Jul
20
5:15 AM05:15

Friday's WOD

Friday, July 20, 2018

Strength/Skill:

75 CALORIE ROW

WOD:

100 Double Unders | 240 Single Unders
90 Wallballs 20/14 or 14/10
80 Russian KB Swings 53/35 or 35/26 or 26/18 (challenge of 71/44)
70 Abmat Situps
60 Box Jump & Overs 24/20
50 American KB Swings 53/35 or 35/26 or 26/18 (challenge of 71/44)
40 Toes2Bar | 40 Lying Toes 2 Bar | 80 Hanging Knee Raises
30 Burpees
20 KB Snatches 53/35 or 35/26 or 26/18 (challenge of 71/44) *10 per arm*
10 Turkish Get Ups (5 Per Side) 53/35 or 35/26 or 26/18 (challenge of 71/44)

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Jul
19
5:15 AM05:15

Thursday's WOD

Thursday, July 19, 2018

Strength/Skill:

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

WOD:

5 Plate Pushes 45/25 (down & back)
-then-
30-25-20 DB Front Squats 50/35 or 35/25 or 25/15
10-08-06 Bar Muscle Ups | 13-11-9 c2b Pullups | 16-14-12 Pullups | 19-17-15 Adj Bar or Ring Rows
-then-
5 Plate Pushes 45/25 (down & back)

Accessory Work:

Longest broad jump (4 attempts)

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Jul
18
5:15 AM05:15

Wednesday's WOD

Wednesday, July 18, 2018

Strength/Skill:

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

WOD:

800m Run
-Then-
12-9-6
Deadlifts 365/250 or 225/155 or 175/105
Deficit Strict Handstand Pushups | Ring Pushups | Hand Release Pushups
(*these are meant to be heavy, find a number that you can do)
(**Each Round's deficit increases by 45lb/25lb plate)
-Then-
800m Run

Accessory Work:

4x15 Reverse Hyper

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Jul
17
5:15 AM05:15

Tuesday's WOD

Tuesday, July 17, 2018

Strength/Skill:

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

WOD:

4 Rounds of:
2 Minutes On of:
1 Rope Climb | 2 Lying Rope Climbs | 5 Ring Rows
10/7 Cal Row
Max Rep Overhead Squats 115/75 or 75/35
1 Minute Rest
Score = Total Rep Count of Overhead Squats

Accessory Work:

L - HANG (PULLUP BAR)
3 Attempts at an L- Hang. Score your longest time, put others in your notes.

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Jul
16
5:15 AM05:15

Monster Monday

Monday, July 16, 2018

Monster Monday

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

CROSSFIT GAMES OPEN 17.5 RX OR SCALED
Heavy 17.5 135/95 scale as needed. Put in notes weights used.

WORKOUT 17.5
10 rounds for time of:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.
Time cap: 40 minutes

Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.
Masters 55+:
Men use 65 lb.
Women use 45 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders
Women use 45 lb. and perform single-unders
Scaled Teenagers 14-15:
Boys use 45 lb. and perform single-unders
Girls use 35 lb. and perform single-unders
Scaled Masters 55+:
Men use 45 lb. and perform single-unders
Women use 35 lb. S.U.

30 CAL ASSAULT BIKE

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

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Jul
13
5:15 AM05:15

Friday's WOD

Friday, July 13, 2018

Strength/Skill:

ROPE CLIMBS

WOD:

5 Rope Climbs | 10 Lying Rope Climbs | 20 Ring Rows
10 Double Kettlebell Clean and Jerks*
1 - 10ft Handstand Walk | 2 WallClimbs
4 Rope Climbs | 8 Lying Rope Climbs | 16 Ring Rows
10 Double Kettlebell Clean and Jerks*
2 - 10ft Handstand Walk | 4 WallClimbs
3 Rope Climbs | 6 Lying Rope Climbs | 12 Ring Rows
10 Double Kettlebell Clean and Jerks*
3 - 10ft Handstand Walk |6 WallClimbs
2 Rope Climbs | 4 Lying Rope Climbs | 8 Ring Rows
10 Double Kettlebell Clean and Jerks*
4 - 10ft Handstand Walk | 8 WallClimbs
1 Rope Climbs | 2 Lying Rope Climbs | 4 Ring Rows
10 Double Kettlebell Clean and Jerks*
5 - 10ft Handstand Walk | 10 WallClimbs
*53/35 or 35/26 or 26/18
** Handstand Walks are to remain unbroken, if not start over
***35 Minute Cap

 

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Jul
12
5:15 AM05:15

Thursday's WOD

Thursday, July 12, 2018

Strength/Skill:

CLEAN 8-8-5-3-5+
OR
CLEAN POSITIONING
Week 6

WOD:

5 Rounds for Time of:
1 Full Trip Plate Push 45/25 (Down+Back)
20 Toes2Bar | 20 Lying Toes2Bar | 35 Hanging Knee Raises
10 Kneeling Broad Jumps | Kneel/Get Up + Broad Jump (about 90% each effort)

Accessory Work:

Work on something you're bad at.

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Jul
11
5:15 AM05:15

Wednesday's WOD

Wednesday, July 11, 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:

25 Minute AMRAP of:
25 Abmat Situps
75ft. Front Rack Dumbbell Walking Lunge 50/35 or 35/25 or 25/15
400m Run (1 lap)

Accessory Work:

L SIT X3

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Jul
9
5:15 AM05:15

Monster Monday

Monday, July 9, 2018

Monster Monday

25-20-15
Cal Row
Burpees Over The Rower

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

15-12-9
Deadlifts 315/205 or 225/155 or 155/105
Box Jumps and Overs 24/20
*this weight is designed to be challenging, pick something that is challenging for you.
**scaling option may be to step over the boxes

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Jul
6
5:15 AM05:15

Friday's WOD

Friday, July 6, 2018

Strength/Skill:

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

WOD:

With a partner complete: (you go then I go style)
27-21-15
Deadlift 225/155 or 185/125 or 135/95
DB Bench Press 50/35 or 35/25 or 25/15
Cal Row/Bike
Pullups | Ring Rows
Burpees

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Jul
5
5:15 AM05:15

Thursday's WOD

Thursday, July 5, 2018

Strength/Skill:

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

WOD:

COMPTRAIN: "BIG BANG"

For Time: 
50 Power Cleans 225/155 or 185/125 or 135/95 or 85/45
*these weights are supposed to be moderately heavy, if you need to modify, please do so.

Accessory Work:

3 Attempts at an L- Hang. Score your longest time, put others in your notes.

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Jul
4
8:00 AM08:00

2nd Annual Independence Day ChalkDust 5k

2nd Annual Independence Day ChalkDust 5k

What: 2nd Annual ChalkDust Independence Day 5k
When: July 4th at 8:30am (before the heat)
Where: Starts at the Gym (Show up at 8am to strech out)
Who: Anyone can join in, (as long as you're cool) run or ride, have some fun and challenge yourself!

Register Here: https://chalkdustcrossfit.sites.zenplanner.com/loginSignup.cfm?appointmentId=6A653B12-88A8-4519-897F-F5B2C2A9104F&loginReturn=enrollment.cfm?appointmentId=6A653B12-88A8-4519-897F-F5B2C2A9104F

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Jul
3
5:15 AM05:15

Tuesday's WOD

Tuesday, July 3, 2018

Strength/Skill:

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

WOD:

For Time:
21 HSPU | 21 Box HSPU | 31 HR Pushups
400m Run (1 Lap)
15 HSPU | 15 Box HSPU | 22 HR Pushups
800m Run (2 Laps)
09 HSPU | 09 Box HSPU | 13 HR Pushups
1200m Run (3 laps)

Accessory Work:

4x15 Reverse Hyper

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