Oct
20
5:15am 5:15am

Friday's WOD

Friday, October 20, 2017

Strength/Skill

DEADLIFT 8-8-5-3-5+

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

WOD:

30-20-10
American KB Swings 53/35 or 35/26
HSPU / HR Pushups
400m Run After Every Round

 

*Don't forget we are having a costume CommunityWOD/Party at 5:30pm to celebrate our 3 year anniversary! Come hangout have some fun, kids activities too!*

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Oct
19
5:15am 5:15am

Thursday's WOD

Thursday, October 19, 2017

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:

10 Rounds for Time of:
10 DB Cleans 50/35 or 35/25 or 25/15
1 Plate Push (down+back) 45/25 or 25/15

Accessory Work:

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

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Oct
18
5:15am 5:15am

Wednesday's WOD

Wednesday, October 18, 2017

Strength/Skill:

SPLIT JERK 2-2-2-2-2

WOD:

CROSSFIT GAMES OPEN 11.4
Complete as many rounds and reps as possible in 10 minutes of: 
60 Bar-facing burpees
30 Overhead squats 115/85 or 95/65 or 75/35
10 Muscle-ups (ring or bar) / 15 Chest 2 Bar / 20 Pull-ups or Jumping Pullups

Accessory Work:

5 X 100 YARD SPRINTS
Use a stopwatch or personal timer

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Oct
17
5:15am 5:15am

Tuesday's WOD

Tuesday, October 17, 2017

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)

End at about 55%-65% of your 1rm

WOD:

1 MILE RUN
OR
2000M ROW

Accessory Work:

4x15 Reverse Hyper

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Oct
16
5:15am 5:15am

Monster Monday

Monday, October 16, 2017

Monster Monday

WOD #1

3 Rounds for Time of:
10 Shoulder to Overhead 135/95 or 95/65 or 75/45
100yd Shuttle Run (down and back)

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

WOD #2

For Time:
45 Box Jumps 24/20 or 20/3plates
45 Thrusters 95/65 or 75/35

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Oct
12
5:15am 5:15am

Thursday's WOD

Thursday, October 12, 2017

Strength/Skill:

SQUAT CLEAN 1 Rep Attempt

WOD:

3 Minutes Max:
Double Unders / Single Unders
2 Minute Max:
Ring Dips / Box Dips
3 Minutes Max:
Double Unders / Single Unders

Accessory Work:

Longest broad jump (4 attempts)

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Oct
11
5:15am 5:15am

Wednesday's WOD

Wednesday, October 11, 2017

Strength/Skill:

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

WOD:

5 Rounds for Time of:
20 Wallballs
15 Deadlift 225/155 or 155/105 or 115/75
10 Strict Pullups / 15 Kipping / 15 Adjustable Bar Pull-up 

Accessory Work:

4x15 Reverse Hyper

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Oct
10
5:15am 5:15am

Tuesday's WOD

Tuesday, October 10, 2017

Strength/Skill:

SNATCH 1 Rep Attempt

WOD:

12.1 OPEN WOD
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.

Accessory Work:

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

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Oct
9
5:15am 5:15am

Monster Monday

Monday, October 9, 2017

Strength/Skill:

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

WOD:

20 Minute AMRAP of:
400m Run or 500m/400m Row
25ft Handstand Walk / 1 minute Handstand Hold / 25 HR-Pushups
15 DB Deadlifts 50/35 or 35/25

Accessory Work:

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

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Oct
5
5:15am 5:15am

Thursday's WOD

Thursday, October 5, 2017

Strength/Skill

CLEAN 8-8-5-3-5+

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:

171005

15 Minute AMRAP of:
15 American Swings 53/35 or 35/26
15 Goblet Squats 53/35 or 35/26
15 Burpees

Accessory Work

SUPERMAN/HOLLOW ROCKS

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

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Oct
4
5:15am 5:15am

Wednesday's WOD

Wednesday, October 4, 2017

Strength/Skill

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

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

WOD:

For Time:
1000m Row
75 Pushups
3/4 mile run (3 laps)

Accessory Work

MAX: STRICT HSPU (1 ATTEMPT)

One attempt at maximum repetitions in a strict handstand pushup.

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Oct
3
5:15am 5:15am

Tuesday's WOD

Tuesday, October 3, 2017

Strength/Skill:

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

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:

60-40-20
Abmat Situps
30-20-10
Box Jumps 24/20 or 20/3plates

Accessory Work:

4x15 Reverse Hyper

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Oct
2
5:15am 5:15am

Monday's WOD

Monday, October 2, 2017

Partner WOD

TEAM SERIES 17.6

21-15-9
Synchronized Dumbbell Snatches
Synchronized Bar muscle-ups / Pull-ups / Adjustable Bar Pull-ups
Men - RX: 50lb, Scaled: 35lb
Women - RX: 35lb, Scaled: 20lb

Skill/Strength

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

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

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Sep
29
5:15am 5:15am

Friday's WOD

Friday, September 29, 2017

Partner WOD:

TEAM SERIES 17.7

On a 20-minute clock, for max reps/pounds: Partner 1:
0:00-2:00 Handstand push-ups / Hand-release push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders / Single-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders / Single-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups / Hand-release push-ups

TEAM SERIES 17.5

Complete as many reps as possible in 10 minutes of: 
3 synchronized burpee box jump-overs / burpee step-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs / burpee step-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs / burpee step-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.
Men RX: 24in/225lb - Scaled: 20in/155lb
Women RX: 20in. box/155lb - Scaled: 20in/105lb

 

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Sep
28
5:15am 5:15am

Thursday's WOD

Thursday, September 28, 2017

Strength/Skill:
CLEAN 8-8-5-3-5+
OR
CLEAN POSITIONING

WOD:

TEAM SERIES 17.8

For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups / jumping chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups / jumping chest-to-bar pull-ups

Men use 45-lb. barbell Women use 35-lb. barbell

Accessory Work:
MAX STRICT HSPU (1 ATTEMPT)
One attempt at maximum repetitions in a strict handstand pushup.

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Sep
27
5:15am 5:15am

Wednesday's WOD

Wednesday, September 27, 2017

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

WOD:
3 Rounds for time: 
5 Strict HSPU / 9 Kipping HSPU / 13 HR Pushups
100FT Walking Lunge (while holding plate 45/25 or 25/10)
06 Bar Muscle-ups / 09 Chest to Bar Pull-ups / 12 Pull-ups or Adj Bar Pullups

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

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Sep
25
5:15am 5:15am

Monster Monday

Monday, September 25, 2017

Partner WOD

TEAM SERIES 17.3

For time:
50 synchronized wall-ball 20/14 or 14/10
30 cleans, 135/95 or 95/65
50 synchronized wall-ball 20/14 or 14/10
20 cleans, 185/135 or 135/95
50 synchronized wall-ball 20/14 or 14/10
10 cleans, 225/155 or 155/105

Men: RX - wall balls to 10ft. target, Scaled - wall balls to 9ft. target
Women: RX - wall balls to 9ft. target, Scaled - wall balls to 9ft. target
Time cap: 12 minutes
If the athletes do not finish all 210 reps before the time cap, their score will be the number of reps complete

TEAM SERIES 17.2

For time:
120 double-unders, each, relay / 120 single-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15 / 120 jumping chest-to-bar pull-ups, total, sets of15
120 hang power snatches, total, sets of 15 / 120 hang power snatches, total, sets of 15
120 double-unders, each, relay / 120 single-unders, each, relay

Men use 95/65
Women use 65/45
If they do not finish all 720 reps before the time cap, their score will be the number of reps completed.

Cap: 15 minutes

Tiebreak: None

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Sep
22
5:15am 5:15am

Friday's WOD

Friday, September 22, 2017

Partner WOD

TEAM SERIES 17.1

9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

Men: Rx - 95# / Scaled - 65#
Women: RX - 65# / Scaled - 45#

The Thruster and the Burpee are synchronized at the BOTTOM of each movement

Time cap: None

TEAM SERIES 17.4

For time:
100-cal. row, switch as needed
100 toes-to-bars / 100 Hanging Knee Raises

Time cap: None
Tiebreak: None

Grab a WOD buddy, its team series time, if you don't have one, no worries, we'll fit you with people of your abilities in class. Have some fun and do your best.

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Sep
21
5:15am 5:15am

Thursday's WOD

Thursday, September 21, 2017

Strength/Skill
CLEAN 8-8-5-3-5+
OR
CLEAN POSITIONING
Week 6

WOD:
40-30-20-10 reps for time of:
Box jumps 24/20 or 20/3 plates
Toes 2 Bar / Lying Toes 2 Bar / 2x Hanging Knee Raises

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

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Sep
20
5:15am 5:15am

Wednesday's WOD

Wednesday, September 20, 2017

Strength/Skill
SPLIT JERK 2-2-2-2-2

WOD:
5 Rounds for time of:
12 Ring Dips / Box Dips
15 Front Squats 135/95 or 95/65 or 65/45

Accessory Work
5 X 100 YARD SPRINTS
Use a stopwatch or personal timer

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Sep
19
5:15am 5:15am

Tuesday's WOD

Sunday, September 17, 2017

Strength/Skill:

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

WOD:

3 Rounds for Time of:
30 Cal Row
30 Alternating Dumbbell Snatches 50/35 or 35/25 or 25/15
30 Abmat Situps

Accessory Work:

4x15 Reverse Hyper

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Sep
18
5:15am 5:15am

Monster Monday

Monday, September 18, 2017

Monster Monday

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

WOD:

10 Rounds for time of: 
5 Pull-ups, strict / 10 Kipping or Adjustable Bar Pull-ups
10 HSPU / HR Pushups
30 Double-unders / 90 Single Unders

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

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Sep
14
5:15am 5:15am

Thursday's WOD

Thursday, September 14, 2017

Strength/Skill

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

WOD:

15 Minute AMRAP of:
14 Front Rack Lunges 135/95 or 95/65 or 75/45
10 Burpees OTB

Accessory Work

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

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Sep
13
5:15am 5:15am

Wednesday's WOD

Wednesday, September 13, 2017

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:

15 Minute Amrap of:
10 C2B Pullups / 12 Pullups / 14 Adj Bar Pullups / 20 Jumping Pullups
10 Burpee Box Jump Overs 24/20 or 20/3 Plates

Accessory Work

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

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Sep
12
5:15am 5:15am

Tuesday's WOD

Tuesday, September 12, 2017

Strength/Skill

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

WOD:

15 Minute Amrap of:
30 Dumbbell Snatches 50/35 or 35/25 or 25/15
20 Toes 2 Bar / Lying Toes 2 Bar / 40 Hanging Knee Raises
10 Burpees

Accessory Work

4x15 Reverse Hyper

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Sep
11
5:15am 5:15am

Monster Monday (Sept 11th Edition)

Monday, September 11, 2017

Monster Monday

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

SEPTEMBER 11TH (MEMORIAL WOD)
15 Minute AMRAP of:
2001m Row Buy In / 2001m Run Buy In
then
9 Burpees
11 Wallballs
*never forget
*16 Minute Amrap for 16 Years

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

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