Dec
12
5:15 AM05:15

Tuesday's WOD

Tuesday, December 12, 2017

Strength/Skill:

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

WOD:

CROSSFIT GAMES OPEN WOD 14.1/11.1
10 minute AMRAP of:
30 Double Unders/60 Single Unders
15 Snatches 75/55/35

Accessory Work:

One attempt at maximum repetitions in a strict handstand pushup.

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Dec
11
5:15 AM05:15

Monster Monday

Monday, December 11, 2017

Get ready for some OPEN prep this week!

Monster Monday

CrossFit Games OPEN 16.4 / 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlift (225/155)
55 Wall Ball (20/14)
55 Calorie Row
55 Handstand Pushup

OR

CrossFit Games OPEN 16.4 / 17.4 SCALED
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (135/95)
55 wall-ball shots (20/10 to 9ft)
55-calorie row
55 hand release push-ups

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

75 RUSSIAN SWINGS

for time: 75 Russian KB swings 53/35
Do in as few sets as possible

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Dec
7
5:15 AM05:15

Thursday's WOD

Thursday, December 7, 2017

Strength/Skill:

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

WOD:

15 Minute AMRAP of:
6 Strict HSPU | 9 Kipping HSPU | 12 Seated DB Presses or HR Pushups
9 DB Squat Cleans 50/35 or 35/25 or 25/15
12 Double Unders | 36 Single Unders
*wear a weight vest if you've got one: 20/14 (it's a perfect time to break out those CDCF one's we got)

Accessory Work:

Longest broad jump (4 attempts)

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Dec
6
5:15 AM05:15

Wednesday's WOD

Wednesday, December 6, 2017

Strength/Skill:

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

WOD:

20 Minute AMRAP of:
1 Rope climb | 2 Lying Rope Climbs
10 Box jump overs 24/20
30 Wallballs 20/14 or 14/10

Accessory Work:

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

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Dec
5
5:15 AM05:15

Tuesday's WOD

Tuesday, December 5, 2017

Strength/Skill:

SLED PUSH
push sled up to heaviest weight possible down+back

WOD:

3 Rounds for time: 
10 Clean & Jerk 155/105 or 115/75 or 75/35
5 Ring Muscle Ups | 6 Bar Muscle Ups | 9 Chest to Bar Pullups | 12 Pullups | 15 Adjustable Bar/Ring Rows
100' Bear Crawl (down and back)

Accessory Work:

4x15 Reverse Hyper

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Dec
4
5:15 AM05:15

Monster Monday

Monday, December 4, 2017

Strength/Skill:

Today we will finish the strength portion of the CrossFit LiftOff involving a 1 rep max in our snatch, and clean and jerk.
This will not count towards our normal strength progressions (we will not snatch on Tuesday however), if you get a PR...awesome! If you don't, don't worry about it.

SNATCH 1 Rep Attempt
CLEAN & JERK 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.

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Dec
1
5:15 AM05:15

Friday's WOD

Friday, December 1, 2017

Strength/Skill:

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

WOD:

2017 CROSSFIT LIFTOFF WOD
Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

M 45-lb. barbell and 24-in. box
F 45-lb. barbell and 20-in. box

*we'll do the one rep Clean & Jerk and Snatch on Monday

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Nov
30
5:15 AM05:15

Thursday's WOD

Thursday, November 30, 2017

Strength/Skill:

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

WOD:

50 Cal Row
40 Box Jumps
30 Burpees

Accessory Work:

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

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Nov
29
5:15 AM05:15

Wednesday's WOD

Wednesday, November 29, 2017

Strength/Skill:

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

Partner WOD:

30 Minute AMRAP of:
30 DB Snatches 50/35 or 35/25 or 25/15
15 Chest 2 Bar Pull-ups / 20 Pull-ups / 25 ADJ Bar Pull-ups or Ring Rows
*partner 1 goes all the way through while partner 2 rests, when partner 1 is complete, partner 2 goes while partner 1 rests.

Accessory Work:

4x15 Reverse Hyper

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Nov
27
5:15 AM05:15

Monster Monday

Monday, November 27, 2017

Monster Monday

CROSSFIT OPEN 15.3
AMRAP 14 Minutes:
7 Ring Muscle-ups
50 Wall balls
100 Double-unders
OR
CROSSFIT OPEN 15.3 SCALED
AMRAP 14 Minutes:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

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

30 CAL ASSAULT BIKE

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

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Nov
24
8:00 AM08:00

After Turkey Burner

Friday, November 24, 2017

After Turkey Burner:

"Fight Gone Bad"

3 or 5 Rounds for Reps:
1 Minute Wall Balls (20/14 lbs)
1 Minute Sumo Deadlift High-Pulls (75/55 lbs)
1 Minute Box Jumps (20in/24in)
1 Minute Push Press (75/55 lbs)
1 Minute Row (1 Calorie = 1 Rep)
1 Minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

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Nov
22
5:15 AM05:15

Wednesday's WOD

Wednesday, November 22, 2017

Strength/Skill:

No Set Skill or Strength Today. Get Extra Warm and Loose.

WOD:

"FRAN"
21-15-9 reps, for time
Thruster 95 lbs/ 65lbs
Pull-ups

*10 Minute Cap*
*rest 10 minutes, then*

"DIANE"
21-15-9 reps, for time
Deadlift 225 lbs/ 155lbs
Handstand push-ups

*12 minute Cap*

Accessory Work:

Longest broad jump (4 attempts)

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Nov
20
5:15 AM05:15

Monster Monday

Monday, November 20, 2017

Monster Monday

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

WOD:

17.1 OPEN
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

RX: Men use 50-lb. dumbbell and 24-in. box
       Women use 35-lb dumbbell and 20-in. box

Scaled: Men use 35-lb. dumbbell and 20-in. box, step-ups OK
             Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Time cap: 20 minutes

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Nov
17
5:15 AM05:15

Friday's WOD

Friday, November 17, 2017

**Join us tonight as we raise money for Lynette's family back in Puerto Rico starting at 5:30pm**

Strength/Skill:

DEADLIFT 8-8-5-3-5+

WOD:

FOR TIME:
50 Burpees to Target
8 Rope Climbs | 16 Laying Rope Climbs
40 Burpees to Target
6 Rope Climbs | 12 Laying Rope Climbs
30 Burpees to Target
4 Rope Climbs | 8 Laying Rope Climbs
20 Burpees to Target
2 Rope Climbs | 4 Laying Rope Climbs

*the target should be about 6 in above max reach or 9ft for men 7ft for women

 

 

*PUERTO RICO RELIEF WOD: (LYNETTE'S FAMILY)

12 Minute AMRAP of:
Buy IN - 60 Abmat Situps | (To represent the 60 hours of no contact with her family.)
THEN AMRAP IN TIME REMAINING OF:
4 Dumbbell Curtis P's (Clean, Lunge, Lunge, Shoulder to Overhead) | (Category 4 Hurricane)
9 Burpees | (Date of Hurricane September 20, 2017)
20 Box Jumps | Step Ups
17 Medball Cleans

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Nov
15
5:15 AM05:15

Thursday's WOD

Thursday, November 16, 2017

Strength/Skill:

CLEAN 8-8-5-3-5+
OR
CLEAN POSITIONING
Week 4

WOD:

"ANGIE"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.

Accessory Work:

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

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Nov
15
5:15 AM05:15

Wednesday's WOD

Wednesday, November 15, 2017

Strength/Skill:

SPLIT JERK 2-2-2-2-2

WOD:

80 Calorie Row
60 Sumo Deadlift Highpulls 75/55 | 55/35
40 Toes 2 Bar | Lying Toes 2 Bar
20 s2o 75/55 | 55/35

Accessory Work:

Longest broad jump (4 attempts)

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Nov
14
5:15 AM05:15

Tuesday's WOD

Tuesday, November 14, 2017

Strength/Skill:

SNATCH 8-8-5-3-5+
OR
SNATCH POSITIONING
Week 4

WOD:

12 Minute AMRAP of:
11 C2B Pullups | 14 Pullups | 19 Adj Bar Pull-ups/Ring Rows
19 Burpee Box Overs 24/20 | Step Overs

Accessory Work:

4x15 Reverse Hyper

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Nov
13
5:15 AM05:15

Monday's WOD

Monday, November 13, 2017

Monster Monday

WOD #1

40-30-20
Abmat Situps
Wallballs 20/14 or 14/10

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

WOD #2

3 Rounds for Time of:
20 Dumbbell Thrusters 50/35 or 35/25 or 25/15
40 Double Unders / 120 Single Unders

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Nov
10
5:15 AM05:15

Friday's WOD

Friday, November 10, 2017

Strength/Skill:

75 CALORIE ROW

WOD:

4 Rounds for Time of:
10 Deadlifts 315/215 or 225/155 or 115/75
20 Toes 2 Bar / Lying Toes 2 Bar / 40 Hanging Knee Raises
30 Wallballs 20/14 or 14/10

View Event →
Nov
9
5:15 AM05:15

Thursday's WOD

Thursday, November 9, 2017

Strength/Skill:

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

WOD:

3 Rounds for Time of:
30 Abmat Situps
20 Box Jumps
400m Run
Dress Warm!

Accessory Work:

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

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Nov
8
5:15 AM05:15

Wednesday's WOD

Wednesday, November 8, 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:

5 Rounds for Time of:
5 Bar Muscle Ups / 9 C2B Pullups / 12 Pull-ups / 15 Adj Bar Pullups
20 Overhead Squats 135/95 or 95/65 or 55/25

Accessory Work:

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

View Event →
Nov
7
5:15 AM05:15

Tuesday's WOD

Tuesday, November 7, 2017

Strength/Skill:

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

WOD:

For Time:
40 DB Hang Power Cleans 50/35 or 35/25 or 25/15
50 Ring Dips / Box Dips
150ft* Handstand Walk or 3 Minute Handstand/Plank Hold
*3 trips length of turf

Accessory Work:

4x15 Reverse Hyper

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Nov
6
5:15 AM05:15

Monster Monday

Monday, November 6, 2017

Monster Monday

2016 MASTERS QUALIFIER EVENT 1

21-15-9 reps for time of:
Calorie Row
Thrusters 95/65

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

21-15-9 HSPU/C2B

21-15-9
HSPU / HR PUSHUPS / SEATED DB PRESSES
C2B PULLUPS / PULLUPS / ADJ BAR / RING ROWS

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Nov
3
5:15 AM05:15

Friday's WOD

Friday, November 3, 2017

Strength/Skill:

SUMO DEADLIFT 8-8-5-3-5+
 

WOD:

5 Rounds for Time of:
5 Muscle Ups (ring or bar) / 9 Chest to bar Pull-ups / 12 Pull-ups / 15 Adj Bar Pullups
10 Back Squats @ 75% of your 1RM Clean and Jerk
*the back squats must be pulled from the floor, choose your weights wisely, modify as needed

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Nov
2
5:15 AM05:15

Thursday's WOD

Thursday, November 2, 2017

Strength/Skill:

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

WOD:

COACH KILLER #1
15 Minute AMRAP of:
15 Burpee Box Jump Overs / Step Overs
15 Deadlifts 275/185 or 205/135 or 115/75

ACCESSORY:

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

View Event →
Nov
1
5:15 AM05:15

Wednesday's WOD

Wednesday, November 1, 2017

Strength/Skill:

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

WOD:

For Time:
30 Squat Clean + S20 at 135/95 or 95/65 or 75/35
20 Squat Clean + S20 at 185/125 or 115/75 or 85/45
10 Squat Clean + S20 at 225/155 or 135/85 or 95/55

Accessory Work:

Longest broad jump (4 attempts)

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Oct
31
5:15 AM05:15

Tuesday's WOD

Tuesday, October 31, 2017

Strength/Skill:

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

WOD:

BARBELLE THROWDOWN #17.1A

"TO ROW OR NOT TO ROW"
AMRAP 10
35 Double Unders / 70 Singles
30 Wall Balls 20/14 or 14/10
25 Toes 2 Bar / Hanging Knee Raises
20 Alternating DB Snatch 50/35 or 35/25 or 25/15
AND
AMRAP 10
Calories on rower

At 3-2-1 Go athletes will have 10 minutes to perform as many rounds and reps as possible for both AMRAP's. 
One athlete will work on the first AMRAP while the other partner is accumulating calories on the rower. 

Accessory Work:

4x15 Reverse Hyper

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