Apr
20
5:15 AM05:15

Friday's WOD

Friday, April 20, 2018

Strength/Skill:

DEADLIFT 8-8-5-3-5+

WOD:

4 Rounds, For Repetitions of:
1 Minute Max Reps: Pistol Squats/Jumping Air Squats
*10 Sec Rest*
1 Minute Max Reps: American KB Swings
*10 Sec Rest*
1 Minute Max Reps: Double Unders / Single Unders (divide by 2)
*10 Sec Rest*
1 Minute Max Reps: KB Strict Press (one arm)
*10 Sec Rest*
1 Minute Max Reps: KB Strict Press (other arm)
*10 Sec Rest*

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Apr
19
5:15 AM05:15

Thursday's WOD

Thursday, April 19, 2018

Skill/Strength: 

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

WOD:

4 Rounds for time of:
12 Front Squats 225/155 or 155/105 or 85/55
08 Strict Hspu / 18 HR Pushups
02 Rope Climbs / 4 Lying Rope Climbs

Accessory Work:

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

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Apr
18
5:15 AM05:15

Wednesday's WOD

Wednesday, April 18, 2018

Strength/Skill:

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

WOD:

3 Rounds of:
2 Minute Max - Burpees
*10 Sec Rest*
2 Minute Max - Cal Row
*10 Sec Rest*
2 Minute Max - Box Jumps 30/24 or 24/20 or Step Ups

Accessory Work:

2 SETS MAX REP PULLUPS/BOX PULLUPS

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Apr
17
5:15 AM05:15

Tuesday's WOD

Tuesday, April 17, 2018

Strength/Skill:

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

WOD:

5 Rounds for Time of:
15 Sumo Deadlifts 275/185 or 185/125 or 115/85
25 Wallballs 20/14 or 14/10

Accessory Work:

4x15 Reverse Hyper

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Apr
16
5:15 AM05:15

Monster Monday

Monday, April 16, 2018

Monster Monday

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

CROSSFIT MAINSITE 180414

21-15-9 reps for time of:
Overhead squats 115/75 or 75/55 or 55/35
Toes-to-bars or Lying T2B 

WOD #2

For Time:
30 KB or DB Deadlifts
30 KB or DB Hang Cleans
30 KB or DB s2o
....your call on the weights, challenge yourself, try KB for an extra challenge

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Apr
13
5:15 AM05:15

Friday's WOD

Friday, April 13, 2018

Strength/Skill:

SLED PUSH

push sled up to heaviest weight possible for you, for the day, down+back

WOD:

21-15-9-15-21
DB Thrusters 50/35 or 35/25 or 25/15
Ring Dips / Box Dips
*after each round complete a 400m Run

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Apr
12
5:15 AM05:15

Thursday's WOD

Thursday, April 12, 2018

Strength/Skill:

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

WOD:

4 Rounds for Time of:
400M Run (1 lap around building)
40 Abmat Situps
20 Overhead Squats 95/65 or 55/35

Accessory Work:

WALLBALLS MAX REP

AMRAP one set of Wallballs. 20/14

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Apr
11
5:15 AM05:15

Wednesday's WOD

Wednesday, April 11, 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:

FESTIVUS 2018 WOD#2 CHIP'N & TWIST'N

50 Dumbbell snatch alternating (50/35 or 35/20)
40 Plate-hop Burpees
30 Air squats
20 No-rock Hand-release Push-ups
10 Pull-ups (Intermediates) / Ring Rows (Novice/Masters) 

At the top of every minute the athlete will do 8 Plate-hold Russian twists. The plated used for Russian twists will be the same plate the Athlete hops onto for the burpees.
Russian Twist Weight: 25/15 or 15/10

Accessory Work:

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

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Apr
10
5:15 AM05:15

Tuesday's WOD

Tuesday, April 10, 2018

Warmup WOD:

FESTIVUS 2018 WOD : FLOATER

Floater - Toss Me a Rope, I'm Drowning!
With a 3-minute Running Clock...

Part 1 – Max meters rowed in 1 minute
Part 2 - Max double unders (DUs) or single unders (SUs) (Athlete’s choice) with remaining time

Example - Athlete does 123 SUs. Round up to 124. Divide by 2. Score=62
Score is total meters + total jump rope

Strength/Skill

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

WOD:

12 Minute AMRAP of:
24Ft Handstand Walk/Bear Crawl
48Ft Walking Lunge (2 dumbbells held in front rack) 50/35 or 35/25 or 25/15
only full distances count towards score. one round = 3 reps

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Apr
9
5:15 AM05:15

Monster Monday

Monday, April 9, 2018

Monster Monday

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

FESTIVUS 2018 WOD #1

Clean Lunges and Dirty Shoulders
6-Minute AMRAP of:

Intermediates (115#/85#)
7 - Power Cleans
5 - Front-Rack Reverse Lunges
3 - Wall Walks

Novice/Masters (85# Male/55# Female)
7 - Power Cleans
5 - Front-Rack Reverse Lunges
3 - Shoulder to Overhead (S2OH)

FESTIVUS 2018 WOD #3

WOD 3 - Thruster Mathelete
You choose the load: Max-rep thrusters in 30 seconds separated by 1 minute 30 seconds rest X 4
0-2:00 minutes
Load the bar, add safety clips, warmup and prep for the first :30 sec all out
2:00-2:30
Max thruster reps
2:30-4:00
Rest (load stays the same) 
4:00-4:30
Max thruster reps
4:30-6:00
Rest (load stays the same) 
6:00-6:30
Max thruster reps
6:30-8:00
Rest (load stays the same) 
8:00-8:30
Max thruster reps

Score : Load X total reps of 4 efforts combined
Example: Athlete chooses 65lbs, does a total of 48 reps across all 4 efforts. Score is 65X48=3120

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Apr
6
5:15 AM05:15

Friday's WOD

Friday, April 6, 2018

Strength/Skill:

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

WOD:

4 Rounds for Time of:
15 Thrusters 135/95 or 95/65 or 55/35
30 Abmat Situps
05 Bar Muscle Ups / 09 C2B Pullups / 12 Adjustable C2B Pullups / 15 Ring Rows

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Apr
4
5:15 AM05:15

Wednesday's WOD

Wednesday, April 4, 2018

Strength/Skill:

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

WOD:

3 Rounds for Time of:
30 Toes 2 Bar / Lying T2B
30 Pushups
30 Pullups / Adjustable Bar Pullups
30 DB Front Squats 50/35 or 35/25 or 25/15

*25 Minute Cap

Accessory Work:

Longest broad jump (4 attempts)

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Apr
3
5:15 AM05:15

Tuesday's WOD

Tuesday, April 3, 2018

Strength/Skill:

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

WOD:

5 Rounds for Time:
20/15 cal row
30 Double Unders / 90 Singles
20 KB Snatch 53/35 or 35/26 or 26/18 (10 per arm, 20 total each round)

Accessory Work:

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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Apr
2
5:15 AM05:15

Monster Monday

Monday, April 2, 2018

Monster Monday

FRONT RACK LUNGE (20 REPS, 10 EACH SIDE)

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

CROSSFIT MAINSITE 180401

2 rounds for max reps of:
2 minutes of shoulder presses, 135/95 or 115/75 or 65/45
Rest 1 minute
2 minutes of front squats, 225/145 or 155/105 or 75/55
Rest 1 minute
2 minutes of deadlifts, 315/215 or 225/155 or 115/75
Rest 1 minute
*repeat 1 more time*

2 SETS MAX REP PULLUPS/BOX PULLUPS

Max Rep Pullup or Box Pullup in 2 sets

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Mar
30
5:15 AM05:15

Friday's WOD

Friday, March 30, 2018

Strength/Skill:

ROPE CLIMBS

WOD:

3-6-9-12-15-18-21
Deadlifts 225/155 or 185/125 or 115/85
Burpees Over The Bar (Laterally)
*wear a weight vest if you've got one

This is a repeat from just last month, lets gun it at the end and see if you can beat your old score.

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Mar
29
5:15 AM05:15

Thursday's WOD

Thursday, March 29, 2018

Strength/Skill:

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

WOD:

4 Rounds for Time of:
30 Abmat Situps
20 HSPU or 30 HR Pushups

Accessory Work:

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

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Mar
28
5:15 AM05:15

Wednesday's WOD

Wednesday, March 28, 2018

Strength/Skill:

SPLIT JERK 2-2-2-2-2

WOD:

5 Rounds for Time of:
10 Burpee Box Jump Overs 24/20 or Step Over
10 Dumbbell Step Ups 24/20 50/35 or 35/25 or 25/15

Accessory Work:

Longest broad jump (4 attempts)

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Mar
26
5:15 AM05:15

Monster Monday

Monday, March 26, 2018

Monster Monday

1 MILE RUN

5 Laps Around the Building (just a little over a mile)
1st Run of the Year!

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

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.

Or do/redo the Open WOD

CROSSFIT GAMES OPEN 18.5

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Mar
23
5:15 AM05:15

CrossFit Open 18.5

Friday, March 23, 2018

CrossFit Open

CROSSFIT GAMES OPEN 18.5

WORKOUT 18.5
7 Min AMRAP of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Rx = 100/65 & C2B Pullups
Scaled = 65/45 Jumping Chin Over Bar Pullups
Scaled Masters = 45/35 Jumping Chin Over Bar Pullups

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Mar
21
5:15 AM05:15

Wednesday's WOD

Wednesday, March 21, 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:

27-21-15-9
Cal Row
Double KB Clean and 1 Jerk Per Arm (pick two kettlebells) 70/53/44/35/26/18/9
Toes 2 Bar

Accessory Work:

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

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Mar
20
5:15 AM05:15

Tuesday's WOD

Tuesday, March 20, 2018

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:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Barbell Front Squats 135/95 or 95/65 or 65/35
Pullups / Adjustable Bar Pullups / Ring Rows

Accessory Work:

4x15 Reverse Hyper

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Mar
15
5:15 AM05:15

Thursday's WOD

Thursday, March 15, 2018

Strength/Skill:

SQUAT CLEAN
1 Rep Attempt

 

Don't forget tonight we will have the CCRC Crew with us tonight during the Open announcement, they'll give pointers on how to warm up for this one, as well as we'll have a few athletes tackle it too.

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Mar
14
5:15 AM05:15

Wednesday's WOD

Wednesday, March 14, 2018

Strength/Skill:

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

WOD:

40-30-20
Double DB Front Rack Lunge 50/35 or 35/25 or 25/15
Abmat Situps
DB Thrusters 50/35 or 35/25 or 25/15

Accessory Work:

75 CALORIE ROW

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Mar
13
5:15 AM05:15

Tuesday's WOD

Tuesday, March 13, 2018

Strength/Skill:

SNATCH
1 Rep Attempt

WOD:

12 Minute Amrap of:
10 KB Deadlift
10 KB Snatch Left Arm
10 Kb Snatch Right Arm
10 Burpees

Choose your weight 70/53/44/35/26/18/9
Put what weight you used in the notes.

Accessory Work:

4x15 Reverse Hyper

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Mar
12
5:15 AM05:15

Monster Monday

Monday, March 12, 2018

Monster Monday

WOD #1

3 Rounds for Time of
15 HSPU / 20 HR Pushups
20 Pistol Squats / 25 Jumping Air Squats

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

WOD #2

3 Rounds for Time of:
25 Abmat Situps
25 Medball Cleans 20/14 or 14/10

 

 

or do/redo CROSSFIT GAMES OPEN 18.3

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Mar
9
5:15 AM05:15

CrossFit Games Open 18.3

WORKOUT 18.3

2 rounds for time of:

100 double-unders / Single Unders
20 overhead squats 115/80 or 45/35
100 double-unders  / Single Unders
12 ring muscle-ups / 12 Chin Over Bar Pullups / 12 Jumping Chest 2 Bar Pullups
100 double-unders  / Single Unders
20 dumbbell snatches 50/35 or 35/20 or 20/10
100 double-unders  / Single Unders
12 bar muscle-ups / 12 Chin Over Bar Pullups / 12 Jumping Chest 2 Bar Pullups

Time cap: 14 minutes

 

Notes: Do what you can, scale when you must, but make sure to only submit scores for work completed according to your divisions to the games site, put all options RX or scaled in the notes in your Zenplanner account.

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