Feb
21
5:15 AM05:15

Thursday's WOD

Thursday, February 21, 2019

WOD:

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)

Week 6

WOD:

Work on something you're bad at, or stretch and mobilize, tomorrow is the first day of the OPEN!

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Feb
20
5:15 AM05:15

Wednesday's WOD

Wednesday, February 20, 2019

Strength/Skill

5 SETS MAX REPS: STRICT WEIGHTED PULLUPS

Pick a weight and try to achieve highest rep count

Suggested Guys: 35lbs, Girls: 10lbs

3 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:

190220

Buy In: 1000m Row or 2/1.5 Mile Bike
Then
50-40-30-20 Overhead Plate Lunges 45/35
25-20-15-10 Abmat Situps
Then
Cash Out: 1000m Row or 2/1.5 Mile Bike

Be More Awesome

BROAD JUMP

Longest broad jump (4 attempts)

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Feb
19
5:15 AM05:15

Tuesday's WOD

Tuesday, February 19, 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:

190219

10 Minute AMRAP of:
3 Bar or Ring Muscle Ups | 6 C2B Pull-ups | 9 Pull-ups | 12 Adj Bar or Ring Rows
10 Box Jump & Overs 24/20 or 20/16
20 Alternating DB Snatches 50/35 or 35/25 or 25/15

Be More Awesome

HAND STAND PUSH UPS

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*

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Feb
18
5:15 AM05:15

Monster Monday

Monday, February 18, 2019

Monster Monday

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

45%
55%
65%
75%
80%

of your 1RM

190218

For Time:
27-21-15-12-9-6
Pullups | Adj Bar or Ring Row
Front Squats 95/65 or 75/45
Burpees Over the Bar

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 →
Feb
15
5:15 AM05:15

Friday's WOD

Friday, February 15, 2019

Strength/Skill

DEADLIFT 8-8-5-3-5+

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

WOD:

190215

20 Minute AMRAP of:
30 Wallballs
then 2 Rounds of
-3 Bar or Ring Muscle Ups | 6 C2B Pull-ups | 9 Pull-ups | 12 Adj Bar or Ring Rows
-12 Pistol Squats or 16 Jumping Air Squats
- 8 Burpees

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Feb
14
5:15 AM05:15

Thursday's WOD

Thursday, February 14, 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)

Week 5

WOD:

190214

5 Rounds of:
90 Second - Cal Bike or Cal Row
10 Second - Rest
90 Second - Front Squats 185/125 or 135/95 or 75/45

Be More Awesome

HAND STAND PUSH UPS

HANDSTAND HOLD

Longest Handstand Hold (on wall)

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Feb
13
5:15 AM05:15

Wednesday's WOD

Wednesday, February 13, 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:

190213

For Time:
200 Double Unders | 600 Single Unders
100 Abmat Situps
50 Dumbbell Hang Clean & Jerks 50/35 or 35/25 or 25/15
25 Burpees Over the Dumbbell

Be More Awesome

BROAD JUMP

Longest broad jump (4 attempts)

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Feb
12
5:15 AM05:15

Tuesday's WOD

Tuesday, February 12, 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 5

WOD:

JACKIE

For Time:
1000 meter row
50 Thrusters 45/35 (do not drop the bar use a technique bar if possible)
30 Pull-ups/Adjustable Bar

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

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Feb
11
5:15 AM05:15

Monster Monday

Monday, February 11, 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%

180625

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

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 →
Feb
8
5:15 AM05:15

Friday's WOD

Friday, February 8, 2019

Strength/Skill

DEADLIFT 8-8-5-3-5+

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

WOD:

CROSSFIT GAMES OPEN 18.1

Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars or 8 Hanging Knee Raises
10 dumbbell hang clean and jerks (5 Per Arm) 50/35 or 35/20 or 20/10
14 / 12-cal. row

View Event →
Feb
7
5:15 AM05:15

Thursday's WOD

Thursday, February 7, 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)

Week 4

WOD:

CROSSFIT GAMES OPEN 12.5/11.6

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters 100/65/35
3 Chest to bar Pull-ups/Pullups/Box Pullups
6 Thrusters 100/65/35
6 Chest to bar Pull-ups/Pullups/Box Pullups
9 Thrusters 100/65/35
9 Chest to bar Pull-ups/Pullups/Box Pullups
12 Thrusters 100/65/35
12 Chest to bar Pull-ups/Pullups/Box Pullups

*increase by 3 each time until time runs out!

Be More Awesome

Practice something you are bad at.

View Event →
Feb
6
5:15 AM05:15

Wednesday's WOD

Wednesday, February 6, 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:

CROSSFIT GAMES OPEN WOD 14.1/11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders/60 Single Unders
15 Snatches 75/55/35

5 Minute Rest

CROSSFIT GAMES OPEN 14.3

Complete as many reps as possible in 8 minutes of:

135/95lb. deadlifts, 10 reps 
15 box jumps (24/20")
185/135lb. deadlifts, 15 reps
15 box jumps
225/155lb. deadlifts, 20 reps 
15 box jumps
275/185lb. deadlifts, 25 reps
15 box jumps
315/205lb. deadlifts, 30 reps
15 box jumps
365/225lb deadlifts, 35 reps
15 box jumps

Be More Awesome

BROAD JUMP

Longest broad jump (4 attempts)

View Event →
Feb
5
5:15 AM05:15

Tuesday's WOD

Tuesday, February 5, 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 4

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

REVERSE HYPER

4x15 Reverse Hyper

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Feb
4
5:15 AM05:15

Monster Monday

Monday, February 4, 2019

Monster Monday

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

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

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 →
Feb
1
5:15 AM05:15

Friday's WOD

Friday, February 1, 2019

Strength/Skill

6X15 CAL ASSAULT BIKE

6 Sets of 15 Calories on Assault Bike

WOD:

190201

18 Minute AMRAP of:
12 Front Squats 185/125 or 135/95 or 75/45
12 C2B Pullups | 15 Pullups | 18 Adj Bar or Ring Rows
12 HSPU | 15 Strict Box HSPU | 18 HR Pushups
12 T2B | 12 Lying T2B | 24 Hanging Knee Raises

View Event →
Jan
31
5:15 AM05:15

Thursday's WOD

Thursday, January 31, 2019

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)

CLEAN 8-8-5-3-5+

Week 3

WOD:

THRUSTER

Work Up to a 1 Rep Max

75 CALORIE ROW

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 →
Jan
30
5:15 AM05:15

Wednesday's WOD

Wednesday, January 30, 2019

Strength/Skill

RING DIPS/BOX DIPS

3 sets Max Reps of Ring Dips or Box Dips

WOD:

MY BLOODY VALENTINE 5 WOD #3B

50 hspu 
25 Double DB Full Cleans (50/35)(35/25)
50 Wallballs (20/14)(10/9ft)
25 T2B | 25 Lying T2B | 50 Hanging Knee Raises

MY BLOODY VALENTINE 5 WOD #4 (SORT OF)

7 Minute AMRAP of:
10 DB thrusters 50/35 or 35/25 or 25/15
8 DB Box Step Overs (24/20)
10 DB Goblet Squats

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

View Event →
Jan
29
5:15 AM05:15

Tuesday's WOD

Tuesday, January 29, 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 3

WOD:

MY BLOODY VALENTINE 5 WOD #3

150 Double Unders | 300 Single Unders
10 Bar Muscle Ups | 15 C2B Pull-ups | 20 Pullups | 25 Ring Rows or Adjustable Bar
40 Dual DB Hang Clean & Jerk 50/35 or 35/25 or 25/15
10 Bar Muscle Ups | 15 C2B Pull-ups | 20 Pullups | 25 Ring Rows or Adjustable Bar
20 Power Cleans 185/125 or 135/95 or 75/45
10 Bar Muscle Ups | 15 C2B Pull-ups | 20 Pullups | 25 Ring Rows or Adjustable Bar

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 →
Jan
28
5:15 AM05:15

Monster Monday

Monday, January 28, 2019

Monster Monday

FRONT RACK LUNGE (20 REPS, 10 EACH SIDE)

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

MY BLOODY VALENTINE 5 WOD #1

12 Minute AMRAP of:
15 s2oh 185/125 or 135/85 or 75/35
30 deadlifts 
30 Alternating front rack lunges

10 MINUTE MAX CALORIES

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

View Event →
Jan
18
5:15 AM05:15

Friday's WOD

Friday, January 18, 2019

Strength/Skill

75 CALORIE ROW

WOD:

190118

5 Rounds For time of:
21/15 Assault Bike or Cal Row
15 Deadlift 225/155 or 155/105 or 105/75
9 Bar Muscle Up or 15 Burpee C2B, Pullup, or Jumping Pullup

View Event →
Jan
17
5:15 AM05:15

Thursday's WOD

Thursday, January 17, 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)

Week 1

WOD:

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

*OR HEAVY DT WEIGHTS 205/145

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Timothy is survived by his wife Megan and one-year old son T.J.

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 →
Jan
16
5:15 AM05:15

Wednesday's WOD

Wednesday, January 16, 2019

Strength/Skill

5 SETS MAX REPS: STRICT WEIGHTED PULLUPS

Pick a weight and try to achieve highest rep count

Suggested Guys: 35lbs, Girls: 10lbs

3 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!

3 SETS: MAX TIME HANDSTAND/PLANK HOLD

Max Time Handstand/Plank Hold time ends when you fail (be safe).

3 SETS MAX DISTANCE: HANDSTAND WALK

Max Distance Handstand Walk

WOD:

190116

5 Rounds For Time of:
30 Alternating KB Lunges 70/53 or 53/35 or 35/26
20 Russian KB Swings 
10 American KB Swings 

Be More Awesome

BROAD JUMP

Longest broad jump (4 attempts)

View Event →
Jan
15
5:15 AM05:15

Tuesday's WOD

Tuesday, January 15, 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 1

WOD:

190115

50-40-30-20-10 reps for time of:
Double-unders
Air Squats
*12 HSPU| 15 HR Pushups 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 →
Jan
14
5:15 AM05:15

Monster Monday

Monday, January 14, 2019

Monster Monday

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

45%
55%
65%
75%
80%

of your 1RM

190114

2 Rounds:
30 Burpees Over The DB
30 Hang Squat Cleans 50/35 or 35/25 or 25/15 
30 Toes to Bar | 30 Lying T2B | 60 Hanging Knee Raises
30 DB Thrusters 50/35 or 35/25 or 25/15

2 MINUTE MAX: PULLUP

2 Minutes to find Max Reps at Pullup, Adjustable Bar Pullup, or Ring Rows
-you may drop as many times as needed.

View Event →
Jan
10
5:15 AM05:15

Thursday's WOD

Thursday, January 10, 2019

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:

190110

15 Minute AMRAP of:
09 Front Squats 185/125 or 135/95 or 75/45
15 Toes2Bar | 15 Lying Toes2Bar | 30 Hanging Knee Raises

Be More Awesome

BROAD JUMP

Longest broad jump (4 attempts)

View Event →
Jan
9
5:15 AM05:15

Wednesday's WOD

Wednesday, January 9, 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:

190109

5 Rounds For Time of:
30 Russian KB Swings 70/53 or 53/35 or 35/26
20 Abmat Situps
10 HSPU | 12 Strict Box HSPU | 15 HR Pushups

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

View Event →
Jan
8
5:15 AM05:15

Tuesday's WOD

Tuesday, January 8, 2019

Strength/Skill

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:

190108

15 Minute AMRAP of:
50 Double Unders | 150 Single Unders
*3 Rounds of the following barbell complex 115/75 or 85/55 or 55/35
-3 Snatch Grip Deadlifts
-3 Hang Power Snatch 
-3 Overhead Squats 

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 →
Jan
7
5:15 AM05:15

Monster Monday

Monday, January 7, 2019

DON’T FORGET THAT CROSSFIT KIDS AND BOOTCAMP START THIS WEEK!
SIGN UP HERE

Monster Monday

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

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

190106

3 Rounds For Time of:
30 Alternating Single Arm DB Thrusters
20 Pullups | 25 Ring Rows or Adjustable Bar | 30 Jumping Chin Over Bar Pullups
10 Burpees

190106B

For Time:
30/20 Cal Bike
7 Bar Muscle Ups
30 Wallballs 20/14 or 14/10

Want to feel the burn even more? Do it again after resting exactly how long it took you to complete.

View Event →
Jan
4
5:15 AM05:15

Friday's WOD

Friday, January 4, 2019

WOD:

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

190104

For Time:
150 Wallballs
100 Pushups
50 Deadlifts 225/155 or 155/105 or 105/75
25 DB Box Step Overs 50/35 or 35/25 or 25/15

View Event →