May
23
5:15 AM05:15

Thursday's WOD

Thursday, May 23, 2019

Strength/Skill

SQUAT CLEAN

CLEAN & JERK

You choose between Clean & Jerk or Squat Clean....or both, if there is time.

WOD:

10 MINUTE MAX CALORIES

In 10 Minutes Row or Bike as many calories as you can.

Be More Awesome

CROSS BODY SINGLE LEG RDL 

4 x 20 (two sets per side)
Increase in Weight as Able

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May
22
5:15 AM05:15

Wednesday's WOD

Wednesday, May 22, 2019

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:

"WATERPROOF" 

For Time: 

21 - 15 - 9
Row Calories
Front Squats 95/65 or 75/55 or 55/35
-then
15 - 12 - 9
Toes to Bar
Hang Squat Cleans 95/65 or 75/55 or 55/35
-then
12 - 9 - 6
Barbell Facing Burpees
Thrusters 95/65 or 75/55 or 55/35

Be More Awesome

BROAD JUMP

Longest broad jump (4 attempts)

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May
21
5:15 AM05:15

Tuesday's WOD

Tuesday, May 21, 2019

Strength/Skill

SNATCH 1RM ATTEMPT

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.

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3



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May
17
5:15 AM05:15

Friday's WOD

Friday, May 17, 2019

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
16
5:15 AM05:15

Thursday's WOD

Thursday, May 16, 2019

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)

Final Week of this Cycle

WOD:

2019 AGE GROUP QUALIFIER #3

For time:
5 rounds of:
4 muscle-ups | 8 c2b Pullups | 12 Pullups | 8 Burpee Jumping Pullups
13 S2O 135/95 or 95/65 or 55/35

Then, increase the weight for 5 rounds of:

4 muscle-ups | 8 c2b Pullups | 12 Pullups | 8 Burpee Jumping Pullups
7 S2O 185/125 or 135/95 or 75/45


Time cap: 15 minutes

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

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May
15
5:15 AM05:15

Wednesday's WOD

Wednesday, May 15, 2019

Strength/Skill

RING DIPS/BOX DIPS

3 sets Max Reps of Ring Dips or Box Dips

WOD:

2019 AGE GROUP QUALIFIER #2

ALL DIVISIONS
For time:
80 bar-facing burpees 
4,000-meter row or 6/5 Mile Assault Bike
Time cap: 30 minutes

Be More Awesome

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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May
14
5:15 AM05:15

Tuesday's WOD

Tuesday, May 14, 2019

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)

Final Week in this Cycle

WOD:

2019 AGE GROUP QUALIFIER #5

For time:
30 Snatches 135/95 or 95/65 or 55/35
30 Strict HSPU 
-40 Kipping
-50 5 inch Elevation Kipping HSPU
-60 HR Pushups

Time cap: 6 minutes

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

View Event →
May
13
5:15 AM05:15

Monster Monday

Monday, May 13, 2019

Monster Monday

2019 AGE GROUP QUALIFIER #4

8 Minute AMRAP of:
45 Thrusters 95/65 or 75/55 or 55/35
45 T2B | Lying T2B | 60 Hanging Knee Raises
45 Cleans 95/65 or 75/55 or 55/35
45 C2B | Pullups | Adj Bar or Ring Row

FRONT RACK LUNGE (20 REPS, 10 EACH SIDE)

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

190513

5 Rounds for Time:
15 DB Medball Bench Press 50/35 or 35/25 or 25/15
15 AbMat Situps

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May
10
5:15 AM05:15

Friday's WOD

Friday, May 10, 2019

Strength/Skill

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

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

Increase 5lbs PER SET each week rotation

WOD:

MURPH TRAINING #1

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

Be More Awesome

1 MILE RUN

Special Event 

#KENNEDYSTRONG

3 Rounds For Time of:
400m Row or .75 Distance on Assault Bike
100 Mountain Climbers
19 Wallballs 20/14 or 14/10
17 Burpees

View Event →
May
9
5:15 AM05:15

Thursday's WOD

Thursday, May 9, 2019

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:

"TOP HEAVY"

AMRAP 18:
9 Power Cleans
12 Strict Handstand Push-ups 
-15 Kipping HSPU
- 20 Elevated HSPU
- 25 HR Pushups 
9 Front Squats
12 Strict Pull-ups
-15 Kipping Pullups
-20 Adj Bar Pullups or Ring Rows
-25 Jumping Pullups

Barbell weights: 155/105 or 115/75 or 65/45

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

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May
8
5:15 AM05:15

Wednesday's WOD

Wednesday, May 8, 2019

Strength/Skill

SPLIT JERK 2-2-2-2-2

WOD:

"TWENTY-SOMETHING"

AMRAP 20:
30 Overhead Squats 115/80 or 75/55 or 55/25
30 Box Jumps 24/20 or 20/16 or Step Up
30 Toes to Bar | Lying T2B | 40 Hanging Knee Raises
30/21 Calorie Row or Bike

Be More Awesome

1 MILE RUN

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May
7
5:15 AM05:15

Tuesday's WOD

Tuesday, May 7, 2019

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:

190507

2 Rounds for time of:
10 Muscle Ups (ring or bar)|15 c2b | 20 Pullups | 10 Burpee Jumping Pullups
30 Double DB Front Squats 50/35 or 35/25 or 25/15 
50 Wallballs 20/14 or 14/10

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

View Event →
May
6
5:15 AM05:15

Monster Monday

Monday, May 6, 2019

Monster Monday

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

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

"SOLE CYCLE"

3 Rounds: 
AMRAP 5: 
15 Barbell Facing Burpees
21 Power Cleans (see below)
27/21 Calorie Assault Bike or Row

Rest 3 Minutes between rounds
Round 1: 175/115 or 135/95 or 75/45
Round 2: 155/105 or 115/85 or 65/40
Round 3: 135/95 or 95/65 or 55/35

800M RUN

View Event →
May
3
5:15 AM05:15

Friday's WOD

Friday, May 3, 2019

Strength/Skill

DEADLIFT 8-8-5-3-5+

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

WOD:

MAYHEM 4.11.19

In Teams of 2:
2k Row
100 Pull Ups
150 Push Ups
200 Syncro Air Squats

* 30 min Time Cap *
Partition the row, Pullups, Pushups as needed, Synchronize the air squats

View Event →
May
2
5:15 AM05:15

Thursday's WOD

Thursday, May 2, 2019

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:

COMPTRAIN: "DOUBLE BUBBLE"

"Doubble Bubble"
AMRAP 15:
25 Double Unders | 50 Single Unders
5 Power Snatches 155/105 or 115/75 or 55/35
25 Double Unders | 50 Single Unders
5 Bar Muscle-ups | 9 C2B Pull-ups | 13 Pullups | 9 Burpee Jumping Pullups

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

View Event →
May
1
5:15 AM05:15

Wednesday's WOD

Wednesday, May 1, 2019

Strength/Skill

2 SETS MAX REP PULLUPS/BOX PULLUPS

Max Rep Pullup or Box Pullup in 2 sets
Weighted if possible.

AND

2 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!

THEN

3 SETS: 10FT HANDSTAND WALK

10 Ft Handstand Walk
-unbroken if possible
-go for more sets if time allows

OR

HANDSTAND HOLD / PLANK HOLD

see how long you can hold it for one attempt!
* Freestanding, or Wall for Handstand Just Note it in Your Notes*

WOD:

190501

Every 4 Minutes for 5 Rounds Complete:

20 Wallballs 20/14 or 14/10
15 T2B | 15 Lying T2B | 25 Hanging Knee Raises
10 HSPU | 15 HSPU w/5inch elevation | 20 HR Pushups

*If you fall off pace, the WOD turns into an AMRAP, if you stay on pace, you pass.

Be More Awesome

500M ROW

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Apr
30
5:15 AM05:15

Tuesday's WOD

Tuesday, April 30, 2019

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)

Week 6

WOD:

COMPTRAIN: "FUNNY BONE"

"Funny Bone" 
24-18-12:
Dumbbell Snatch 50/35 or 35/25 or 25/15
Box Jump & Overs 30/24 or 24/20 or 20/16
Front Squats 155/105 or 115/75 or 55/45

Be More Awesome

1 MILE RUN

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Apr
29
5:15 AM05:15

Monster Monday

Monday, April 29, 2019

MONSTER MONDAY

COMPTRAIN: "OVER EASY"

"Over Easy" 
For Time:
Buy-In: 75/50 Calorie Bike or Row

Directly Into...

3 Rounds:
21 Chest to Bar Pull-Ups | 27 Pullups | 32 Adj Bar or Ring Rows
15 Overhead Squats 115/80 or 95/65 or 55/25
9 Power Clean and Jerks 115/80 or 95/65 or 55/25

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

45%
55%
65%
75%
80%

of your 1RM

800M RUN

View Event →
Apr
26
5:15 AM05:15

Friday's WOD

Friday, April 26, 2019

Strength/Skill

SLED PUSH (METCON)

Number of Trips completed 230/180 in two minutes

WOD:

WET FLOOR

"Wet Floor" 
AMRAP 20:
75 Wallballs 20/14 or 14/10
60/45 Calorie Row
45 Toes to Bar | 45 Lying T2B | 60 Hanging Knee Raises
30 Burpee Box Jump Overs 24/20 or 20/16
15 Ring Muscle-Ups or BMU
*20 C2B Pull-ups
*25 Pullups
*30 Ring Row or Adj Bar Pullups

5x400m Run

400M RUN

View Event →
Apr
25
5:15 AM05:15

Thursday's WOD

Thursday, April 25, 2019

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:

190425

For Time:
75/50 Cal Bike or Row
-Then-
5 x 10ft Handstand Walk | 10 x 10ft Bear Crawl
9 Snatches 185/125 or 115/85 or 55/35
5 x 10ft Handstand Walk | 10 x 10ft Bear Crawl
7 Snatches 185/125 or 115/85 or 55/35
5 x 10ft Handstand Walk | 10 x 10ft Bear Crawl
5 Snatches 185/125 or 115/85 or 55/35
*snatches may be caught in the squat or power positions

Be More Awesome

BROAD JUMP

Longest broad jump (4 attempts)

View Event →
Apr
24
5:15 AM05:15

Wednesday's WOD

Wednesday, April 24, 2019

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:

AFTER PARTY

"After Party" 
1-2-3-4-5-6-7-8-9-10: 
Dumbbell Front Squats 
50/35 or 35/25 or 25/15

30 Double Unders After Each Round
Or
60 Single Unders After Each Round

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

View Event →
Apr
23
5:15 AM05:15

Tuesday's WOD

Tuesday, April 23, 2019

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:

190406

800m Run
25 Power Cleans 165/115 or 115/85 or 75/35
25 s2o 165/115 or 115/85 or 75/35
800m Run

(or 1000m Row or 1.5 Mile Bike if Weather Does Not Allow Running)

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

View Event →
Apr
22
5:15 AM05:15

Monster Monday

Monday, April 22, 2019

Monster Monday

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

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

"HANGNAIL"

"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks 50/35 or 35/25 or 25/15
25/18 Calorie Bike or Row
20 Lateral Barbell Burpees
15 Deadlifts 245/165 or 165/115 or 115/85

800M RUN

View Event →
Apr
19
5:15 AM05:15

Friday"s WOD

riday, April 19, 2019

Strength/Skill

75 CALORIE ROW

WOD:

190419

27-24-21
Overhead Squat 95/65 or 75/55 or 35/25 
Toes2Bar | Lying T2B | 1.5 Hanging Knee Raises

*Then*

18-15-9
Thrusters 95/65 or 75/55 or 35/25 
Burpees OTB

*Then*

800m Run (or 1000m Row or 1.5 Mile Bike if Weather Does Not Allow Running)

View Event →
Apr
18
5:15 AM05:15

Thursday's WOD

Thursday, April 18, 2019

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:

STAMINA BUILDER #3

For Time: 
30 DB Snatches 50/35 or 35/25 or 25/15
100' HS Walk | 2 Minute Cumulative HS Hold | 2:30 Plank Hold
20 DB Snatches
50' HS Walk | 1 Minute Cumulative HS Hold | 1:30 Planks Hold
10 DB Snatches

*Then*

75 Goblet Squats w/DB Weight

Be More Awesome

SUPERMAN/HOLLOW ROCKS

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

View Event →
Apr
17
5:15 AM05:15

Wednesday"s WOD

Wednesday, April 17, 2019

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:

FESTIVUS PREP: 2019 PARTNER WODD

WOD 3 - Hold Down the Floor, I'll Be RIGHT Back!
8-Minute Time Cap
- 27 Row Calories
- 21 1-Arm Alternating DB Snatch
- 15 HR Push-ups
- 9 1-Arm Alternating DB Squat Clean 

1 athlete works at a time. The non-active athlete holds a "front leaning rest" FLR position (i.e., a high plank). 

Be More Awesome

4x400m Run

400M RUN

View Event →
Apr
16
5:15 AM05:15

Tuesday"s WOD

Tuesday, April 16, 2019

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:

CROSSFIT GAMES OPEN 15.5

For Time:

27 Calorie Row
27 Thrusters (95#/65#)
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

View Event →
Apr
15
5:15 AM05:15

Monster Monday

Monday, April 15, 2019

Monster Monday

"BIRD BOX"

"Bird Box" 
For Time: 
1 Mile Run (or 2k Row or 3Mile Bike if weather doesn't cooperate)
10 Rope Climbs | 20 Lying Rope Climbs | 60 Ring Rows
50 Clean and Jerks 135/95 or 95/65 or 65/45

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

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

View Event →
Apr
12
5:15 AM05:15

Friday's WOD

Friday, April 12, 2019

Strength/Skill

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

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

Increase 5lbs PER SET each week rotation

WOD:

190412

25 Burpees Over The Bar
25 Thrusters 95/65 or 75/55 or 55/35
25 Burpees Over The Bar

*then*

1 Mile Run (or 2k Row or 3.0 Mile Bike if the weather isn't cooperating)

View Event →
Apr
11
5:15 AM05:15

Thursday's WOD

Thursday, April 11, 2019

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:

COMPTRAIN: "GIRL POWER"

3 Rounds:
21/15 Calorie Bike | Cal Row
3 Rounds of "Gymnastic Complex"
5 Squat Cleans 245/165 or 155/105 or 75/55

1 Round of "Gymnastic Complex":
4 Strict HSPU | 6 Kipping HSPU | 8 HSPU w/5 inch elevation | 10 HR pushups
8 C2B Pull-ups | 12 Pullups | 16 Adj Bar or Ring Row
12 Pistols | 24 Jumping Air Squats

Be More Awesome

1 MILE RUN

View Event →