Tuesday, August 8, 2017

Warm up: 3 rounds, 200 m row, 6 Spider-Man lunges, 10 hitler kicks, 10 air squats, 5 pvc pass throughs, 5 push ups.

Strength: None

WOD: For time
            Cal bike 40/30
            40 wallball 20/14
            30 deadlifts 125/85
            30 burpees
            20 toes to bar
            20 power cleans 125/85
            10 front squats 125/85
            10 shoulder to overhead 125/85

Monday, August 7, 2017

Warm up: Run 400, Row 500, 10 inchworms, bear crawl, 10 jump squats, 50 single unders.  Crossover Symmetry. 

Strength: 5x5 Push Press 

Every Monday durning the month of August we will test a benchmark workout. Benchmark workouts are a great way to track our progress. Give it your all! We will retest some of these workouts again in a few months! 

WOD: "Helen"

             3 rounds for time 

             400 meter run

             21 kbs 55/35

             12 pull ups

Friday, August 4, 2017

Warm up: 3 rounds of 100 m run, 5 inchworms, 10 pvc pass throughs, 10 high knees, 5 kbs.

Strength: None

Wod: In four min complete the following
          10-8-6
           Box Jumps 24/20
           Shoulder to overhead 95/65
           Remaining time, max cal assault bike
           ****REST 2 MIN****
           Repeat
           ****REST 2 MIN****
           Repeat

Try to keep all rounds as close in calories as you can.
Have fun and HAPPY FRIDAY!!!

Wednesday, August 2, 2017

Warm up: Bike 15 cals, Row 20 cals, 10 Spider-Man lunges, 10 fire hydrants(per leg), 10 Box jumps, 20 hip extensions, pigeon stretch. Front rack mobility.

Strength: Power Clean 3x3 then 3x1.

Wod: 15 min AMRAP
          200 m row
          10 burpees
          15 kbs 55/35

Tuesday, August 1, 2017

Warm up: 3 slow rounds 200 m row, 5 inchworms, 5 jump squats, 5 goodmornings.
Crossover symmetry.

Strength: None

Wod: 5 rounds
          200 m run
          10 bench press 135/95
          20 lunges

Monday, July 31, 2017

Warm up: 4 min bike, 10 spider man lunges, 20 hitler kicks, 20 high knees, pvc pass throughs, banded hip stretch.

Strength: 6x3 Front Squat

Wod: For time
         1000 m row
         80 double unders (2 min of attempts)
         60 air squats
         40 sit ups
         20 pull ups
         40 sit ups
         60 air squats
         80 double unders (2 min of attempts)
         1000 m row

Friday, July 28, 2017

Warm up: 2 slow rounds 300 m row, 5 strict press (empty bar) 5 inchworms, 10 pvc pass throughs, 10 hitler kicks. Then Crossover symmetry.

Strength: Bench Press 6x3

Wod: 3-6-9-12-15-12-9-6-3
          Assault bike calories
          Burpees

          **RESET YOUR CALS EVERY ROUND**

Wednesday, July 26, 2017

Warm up: Run 400, row 400, 10 inchworms, bear crawl, 10 fire hydrants, 15 goblet squats, banded hip stretches

Strength: 5x3 squat cleans

Wod: For Time
          21 Box jumps 24/20
          21 Deadlifts 185/135
          21 Push ups
          30 cal row
          15 Box jumps
          15 Deadlifts
          15 Push ups
          30 cal row
           9 Box jumps
           9 Deadlifts
           9 Push ups
          30 cal row

Tuesday, July 25, 2017

Warm up: 3 rounds of 250 row, 10 light kettle bell swings, 10 pvc pass throughs, 5 inchworms. Then banded shoulder work.

Strength: None

Wod: 4 rounds for time
          400 m run
          30 double unders (or 1 min of attempts)
          10 pull ups

Monday, July 24, 2017

Warm up: 40 cals assault bike, Spider-Man lunges, hitler kicks, pigeon stretch, goodmornings, jump  
                 squats. Front rack mobility if needed.

Strength: 5x5 front squat

Wod: 10 min amrap
          2 wall balls - 2 abmat sit ups
          4 wall balls - 4 abmat sit ups
          6 wall balls - 6 abmat sit ups
          Continue to increase each round by 2's

Friday, July 21, 2017

Warm up: 3 rounds 200m run, bear crawl,
                  10 pvc pass throughs, duck walk.
                  Banded hip stretches.
                  Crossover symmetry.

Strength: 5x5 bench press

Wod: 10 rounds for time
          10 cals assault bike
           5 back squats 165/115

Wednesday, July 19, 2017

Warm up: 500 m row, 10 inchworms, 20 hitler kicks, 20 goodmornings, 20 back extensions. Spend a few minutes working any sore or tight muscles.

Strength: 6x3 Deadlift

Wod: 20 min EMOM
         Min 1: 100 m run
         Min 2: 40 double unders (or as many double unders as you can in 40 sec)
         Min 3: 10/8 cal row
         Min 4: 10 push ups
       REPEAT FOR 20 MIN

Tuesday, July 18, 2017

Warm up: 3 slow rounds 10 cal bike, 5 push ups, 10 air squats, 5 fire hydrants ( per leg)
Crossover symmetry

Strength: None

Wod: 5 rounds for time
          20 kbs 55/35
          15 goblet squats 55/35
          10 hang power cleans 135/95

Monday, July 17, 2017

Warm up: Run to stop sign and back.  Spider-Man lunges, bear crawl, good mornings, pvc pass throughs, front rack position work... i.e. Tricep mash, roll lats out, banded shoulder stretches.

Strength: 5x4 Power clean. Stay light enough to work on a quick turnover.

Wod: For time
         1k row
         3 rounds of
         7 pull ups
         14 box jumps 24/20
         21 burpees
         1k row

Friday, July 14, 2017

Warm up: 500m row, pigeon stretch, 20 air squats, 20 high knees, banded hip stretch

Strength: 6x3 Back Squats

Wod: 800 m run
          40 wallballs 20/14
          20 toes to bar
          400 m run
          30 wallballs 20/14
          15 toes to bar
          200 m run
          20 wall balls 20/14
          10 toes to bar

Wednesday, July 12, 2017

Warm up: 3 slow rounds of 10 cal bike, 10 fire hydrants, 10 kbs, 10 jump squats.
Crossover symmetry

Strength: 6x3 Shoulder Press

Wod: 12 min AMRAP
          9 deadlifts 115/75
          6 burpees
          3 power cleans 115/75

Tuesday, July 11th, 2017

Warm up: 400 m run, Spider-Man lunges, bear crawl, pvc pipe pass throughs. Spend a few extra minutes working on some shoulder mobility.

Strength: Rest

Wod: For time
        21-18-15-12-9
        Row for calories
        GHD sit-ups
        Ball slams 40/30

Monday, July 10th, 2017

Warm up: 500m row, 10 inchworms, 20 hitler kicks, 20 good mornings, 20 back extensions, banded hip stretches

Strength: 5x5 Deadlift

Wod: 8 rounds for time
         6 thrusters 95/65
         12 cal assault bike
         24 double unders

Friday, July 7, 2017

Warm up: 3 rounds of
                  - 10 cals on bike
                  - 10 hitler kicks
                  - 10 spider man lunges
                  - 10 goblet squats (with light weight)
                 Crossover Symmetry

Strength:  Cleans 6 sets 3 reps

WOD:  FOR TIME:
             -1 Round of Cindy
             -200m Run
             -2 Rounds of Cindy
             -200m Run
             -3 Rounds of Cindy
             -200m Run
             -4 Rounds of Cindy
             -2oom Run

1 round of Cindy = 5 Pull ups, 10 push ups, 15 air squats

Post Clean weights and Time.

Wednesday July 5th, 2017

Warm up:
400 m run, banded hip stretch, pigeon stretch, bear crawl,
Strength: 5x5 back squat 70-75%
Wod:
12 min amrap
20 cal row
15 front rack lunges 45/25
10 burpees

Tuesday, July 4th 2017

As we celebrate the birthday of our country we never want to forget the men and women who serve to protect and fight for our freedoms and independence.
Have fun and stay safe today!

Warm up:
30 cal bike, 10 spider man lunges, 20 high knees, 10 pvc pass throughs, 20 back extensions.

Strength: None

HERO WOD
"Jack"
10 Push Press 115/85
10 KB Swings 53/35
10 Box Jumps 24"/20"
-20 Minute amrap

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Monday 7/3/2017

Warm up:  3 slow rounds of:
                   -200m row
                   -5 inchworms
                   -10 air squats
Crossover symmetry

Strength: 5x5 shoulder press

WOD: 4 rounds for time:
             -400m run
             -20 wall balls 20#/14#
             -10 deadlifts 185#/135#

Friday, 6/30/2017

Warm Up: Run 1 mile

Strength: Back Squat- 3 singles at 95%

Accessory Work: Weighted GHD's 3x12

WOD: 3 Rounds
75- Double Unders
50- Air Squats
25- Row for Cals

Post time and weight

Wednesday, 6/28/2017

Warm Up: Run 800

Strength: Deadlifts 5x5

Accessory Work: crossover symmetry

WOD: 3 Rounds:
21-15-9
Bike Cals
Power Cleans 135/95
Burpees

Complete 21 reps of each movement, 15 reps and then 9 reps. The. Repeat around for rounds 2 and 3.

Friday, 6/23/2017

warm up: choice

Strength: in WOD

Accessory Work: crossover symmetry

WOD: For Time
Run 400m
30- Power Cleans #135/95
Run 400m
20- Power Cleans #155/115
Run 400m
10- Power Cleans #185/135

Post time and weight

Tuesday,6/20/2017

Warm Up: Choice

Strength: 5x10. Strict Pull Ups

Accessory Work: 3 sets of Max Reps of Double Unders

WOD: 5 Rounds
Row 500 meters
Run 400 meters

Post time

Monday, 6/19/2017

Warm Up: Run 1 mile

Strength: Cleans 5x5

Accessory Work: Crossover Symmetry

WOD: AMRAP 12 Minutes
10- Toes to Bar
Run 400 meters

After completing AMRAP. Max Reps of Double Unders in 2 minutes.

POst rounds/reps completed for Amrap and DU

Friday, 6/16/2017

Warm Up: Run 400 meters then 5 rounds of Cindy

Strength: In WOD

Accessory Work: Crossover Symmetry

WOD: HERO WOD "Manion"
7 Rounds for Time
Run 400m
29- Back Squats #135/95
ENJOY

Wednesday, 6/14/2017

Warm Up: run 400m, 50 air squats,40 GHD's,30 push ups,20 pull ups and 10 Burpees

Strength: deadlift 5x3. ( this should be heavy)

Accessory Work: choice 5-10 minutes

WOD: For time
50- Wall Balls #20/14
100- Double Unders
Run 400m
100- Double Unders
50- Wall Balls #20/14

Post time and weight

Tuesday, 6/13/2017

Warm Up: Row 750, Bike 35 cals and run 400m

Strength: 1 Rep Max Bench

Accessory Work: Crossover Symmetry

WOD: 10 Rounds
Row 250 m
Rest 1:1

Post slowest and fastest and weight

Monday, 6/12/2017

Warm Up: Run 800m, 20 pull ups, 20 GHD's and 40 Air Squats

Strength: Back Squat 1 Rep MAX

Accessory Work: Crossover Symmetry

WOD: 4 rounds
Minute 1: Max Reps Double Unders
Minute 2:  Max Reps Air Squats
Minute 3:  Max Reps Push Ups
Minute 4:  Max Reps  Row For Cals
Rest 2 minutes

Post one rep max and combined reps for each movement.

Wednesday, 6/7/2017

Last workout for Tamara tomorrow!! If you can make it down to join the fun at 5:00 we would love to have you! We will be doing a partner workout and then for anyone who is interest we will head down to the creamery for some food and beverage to send Tamara off!! 
Don't miss it!!

Warm Up: Choice

Strength: Power Clean 5x5

Accessory Work: Crossover Symmetry

WOD: 20 Min AMRAP
10- Power Cleans #135/95
10- Bar Facing Burpees
10- Pull Ups
10- Box Jumps 24/20"

Every 4 minutes, stop where you are at and run 200m. Pick up where you left off when you return.

Tuesday, 5/6/2017

Warm Up: min 1: :40 sec on bike, min 2: 50 Double Unders, min 3: 10 Burpees, min 4: 8 box jumps 24/20. 4 rounds through

Strength: Front Squat  3x10

Accessory Work: Crossover symmetry

WOD: 4 Rounds:
15- Toes to Bar
15- Thrusters 95/65

Post time and weight

Monday, 6/5/2017

Warm Up: Run 400m, 20 Pull Ups, 20 Push Ups and 50 Air Squats

Strength: Shoulder Press 3x8

Accessory Work: Weighted GHD's 2x25

WOD: For Time
100- Double Unders
30- Burpee Box Jump Overs 24/20"
Run 800 meters

* Must be facing box when doing burpees.
Post weight and time

Friday, 6/2/2017

Warm Up: Run 800 meters

Strength: Front Squat 5x5

Accessory Work: Crossover Symmetry

WOD: For time
21-15-9
-Assault Bike-Cals
-GHD's

Rest 5 Minutes

3 Rounds
50- Double Unders
10- Cals on Bike

Post time for each part. Both times should be fast.

Wednesday, 5/31/2017

Warm Up: Row 1000m, 30 Ghd and 20 Burpees

Strength: Back Squat- 3@70%, 3@75%, 3@80%, 2@85% and 1@90%

Accessory Work: 2 rounds of  accumulating 1 minute of  "L sits"

WOD: 3 rounds for time
Run 400 meters
16- Deadlifts #225/155
60- Double Under

Post time and weight

Tuesday, 5/30/2017

Warm up: Choice

Strength: Deadlift 5x5

Accessory Work: Crossover Symmetry

WOD: "Grace"
30- Clean & Jerks #135/95

Post time

Friday, 5/26/2017

Warm Up: Choice

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: "Murph" Hero WOD.
1 Mile Run
100- Pull Ups
200- Push Ups
300- Air Squats
1 Mile Run

*With a #20/14 vest if you have it. You can break up the pull ups, push ups and air squats anyway you want. but runs must be completed first and last of the workout.  This WOD will be reposted for Monday!!

Wednesday, 5/24/2017

Warm Up: Choice

Strength: Front Squats 3x10

Accessory Work: Crossover Symmetry

WOD: 2 Rounds For Time
50- Double Under
35/25- Cals Bike
30- Push Ups
15- Shoulder Press #95/65 (No Rack)

Post time and weight

Tuesday, 5/23/2017

Warm Up: Row 750m, 50- GHDs, 40- Double Under, 30- GHDs and 20 cals on Bike

Strength: Bench Press  5x5

Accessory Work: Weighted Back Ext 3x15

WOD: RUNNING!!!
6 Rounds:
Run 400 meters
Rest- time and a half of your last 400m!

Monday, 5/22/2017

Warm Up: Run 800m.

Strength: Deadlifts 4x6

Accessory Work: Crossover Symmetry

WOD: For Time:
75/60- Cals Bike
50- Ground to Overhead (Barbell) 95/65
25- Bar Facing Burpees

Post time

Friday, 5/19/2017

Warm Up: Run Outside

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: Hero "Klepto"
      4 Rounds:
27- Box Jumps 24/20"
20- Burpees
11- SQUAT Cleans #145/ 105

Post time!!

Wednesday, 5/17/2017

Warm Up: Run 400m, 50 Air Squats, 40 GHDs, 30 Push Ups, 20 Pull Ups

Strength: Deadlift 5x5 @80%

Accessory Work: 3x 1 min Planks(on elbows)

WOD: 3 RFT
20- Cals Row
10- Box Jump Overs 24/20"
5-  Cleans #155/115

Rest 2 mins between rounds

You must completely over the box w/o touching

Post time of each round. and weight

Tuesday,5/16/2017

Warm Up: 5 rounds of Cindy

Strength: front Squats 4x7 @70%

Accessory Work: Crossover Symmtery

WOD: For Time
6 Rounds:
10- Cals Assault Bike
10- Ground to Overhead #135/95

Post time and weight

Wednesday, 5/10/2017

Warm up:  Row 500m
                  20 Jump squats
                  20 Back Ext
                  Banded hip stretches, Banded shoulder stretches etc etc

Strength:  Rest

Accessory: 3x 1:00 plank

WOD:  AMRAP 15 minutes
            -10 Box Jumps 24"/20"
            -15 Ball Slams 40#/30#
            -20 Kettle Swings 55#/35#
            -30 Double Unders

Post rounds completed.

Friday, 5/5/2017

Warm Up: Run 400m, 30 Air Squats, 30 Push ups and 30 Ab Mat Sit Ups. then 100 Double Unders

Strength: Rest

Accessory Work: Light Good Mornings 2x12

WOD: AMRAP 21 Minutes
3- Deadlift Body Weight
12- Cals on Bike
6- Deadlifts
12- Cals on Bike
9- Deadlifts
12- Cals on Bike
12- Deadlifts
Etc.....

Post weight and reps completed

Wednesday, 5/3/2017

Warm Up: 2 rounds: Run 400 15 Pull Ups, 20 GHD's 10 Push Ups

Strength: Squat Cleans 3x5

Accessory Work: Crossover symmetry

WOD: 3 rounds
-Run 400
15- cal bike
9- P. Cleans 155/105

Tuesday, 5/2/2017

Warm Up: EMOM: 20 mins: 1-:40 sec on bike 2:50 Double Unders 3:10 Burpees 4:8 box Jumps

Strength: Deadlift 3x5 80%

Accessory Work: 5 Rope climbs

WOD:
For time:
20- back squats body weight
Run 800m
20- front squats body weight

Post time

Monday, 5/1/2017

Warm Up: Run 400m and 5 rounds of Cindy

Strength: Back Squat 5x5

Accessory Work: crossover symmetry

WOD: For time
21- Thrusters #95/65
21- Kettles #55/35
Run 400
15- Thrusters
15- Kettles
Run 400
9- Thrusters
9- Kettles
Run 400

Post time

Friday, 4/28/2017

Warm Up: Bike for 2 mins( light) 15 Pull Ups, 20 GHD's and 400m Run

Strength: Press Push 5x5 70%

Accessory Work: Crossover Symmetry

WOD: For Time
21-15-9
Push Press #135/95
Chest 2 Bar Pull Ups

Post time and weight

Wednesday, 4/26/2017

Warm Up: Run 400m, 40 Kettles(light) and 40 cals on Row

Strength: Back Squat 4x5 85%

Accessory Work: Strict Pull Ups 3 sets max reps

WOD: "No BS"
150- Cals on Rower
300- Double Under
300- Steps- Walking Lunges

Find your pace!!  Post time 🙈🙉🙊

Tuesday, 4/25/2017

Warm Up: 50 air squats, 40 an mat sit ups, 30 Cals row, 20 Pull Ups and 10 Burpees

Strength: bench 4x5 at 85%

Accessory Work: Crossover Symmtery

WOD: 2 rounds for time
10- Deadlifts 315/225
30- hand release push ups
30- Front squats 95/65

Monday, 4/24/2017

Warm Up: Row 1200 meters

Strength: In WOD

Accessory Work: Crossover Symmetry

WOD: "Heartbreak Kid"
3 Rounds:
10- Front Squat #185/135
20- C2B Pull Ups
50- Double Unders

Post Time and weight

Friday, 4/21/2017

Warm Up: Row 750m, 25 feet of Inch Worms, 20 steps walking lunges run 200m

Strength: Rest

Accessory Work: Crossover Symmetry

WOD:"Flithy Fifty"
50- Box Jumps 24"
50- Jumping Pull Ups
50- Kettles #35
50- Walking Lunges
50- Knees to Elbows
50- Push Press #45/30
50- Back Ext
50- Wall Balls #20/14
50- Burpees
50- Double Unders

Keep track and push yourself!! Keep record of time. We will re visit this sometime during the summer

Wednesday, 4/19/2017

Warm Up: 4 Rounds: 15 cals on row and 10 Push Ups

Strength: Bench Press 4x7 at 75%

Accessory Work: 3x15 Back Ext weighted

WOD: 4 Rounds:
10- Toes To Bar
20- Wall Balls #20/14
40- Double Unders

Post weight and Time

Tuesday, 4/18/2017

Warm Up: Run 400m, 50 Double Unders, 40 GHD's, 30 Air Squats, 20 Push Ups

Strength: 10 Mins to find a 1 Rep Max Back Squat

Accessory Work: Crossover Symmetry

WOD: Complete for Time
100- Burpee Box Jumps 24/20

Burpees must face the Box

Post Time and weight

Monday, 4/17/2017

Warm Up: Bike 40 Cals, 30 GHD's, 20 Burpees, 10 Cal Bike

Strength: Power Cleans 4x7 at 75-80%

Accessory Work: Strict Pull Ups 3x10

WOD: "Death by 10 Meters"
With a continuously running clock...
Complete 10 Meters for the first min.
Complete 20 Meters on the second min.
Complete 30 Meters on the third min.
etc.
Go until you cannot complete the required number within that min.

Post total rounds and meters of the last round you finished.

Friday, 4/14/2017

Warm Up: 3 Rounds: 20 calories row, 20 GHD's and 50 Double Unders

Strength: Clean & Jerk 2x5 @70%, 3x3 75%, 2x1 80%

Accessory Work: Good Mornings

WOD:4 Rounds:
21/18- Assault Bike
18- Thrusters #65/45
15- Pull Ups

Post Time and Weight

Wednesday, 4/12/2017

Warm Up: 50 Air Squats, 40 GHD's, 30 Push Ups, 20 Pull Ups and 10 Burpees

Strength: Back Squat 4@60%, 4@65%, 4@70%, 4@75% and 2sets of 4@80%

Accessory Work: Weighted Pull Ups 4x5

WOD: 3 RFT:
30- Cals Row
10- Bench  #155/95
10- Box Jumps #30/24

Post time and weight

Tuesday, 4/11/2017

Warm Up:2 ROUNDS:  50 Double Unders, 10 Cals on bike, 15 Burpees

Strength: Deadlift 3x7

Accessory Work: Good Mornings 2x12 light weight

WOD: For Time"
30-20-10

-GHD's
-Deadlifts #225/155

Complete 60 Double Unders between each set and end with Double Unders
i.e: start with GHD's, DL then double unders of 30.20.10

Monday, 4/10/2017

Warm Up: Assault Bike 40 calls, 40 GHD's and 40 Push Ups

Strength: Front Squats: 3@65%,3@70%

Accessory Work: Back Extensions 3x15

WOD: 6 RFT
Row 250 meters
12- Burpees

Post time and Weight!!!

Friday, 4/7/2017

Warm Up: Row 1500 Meters

Strength: Squat Clean- 2@70%, 2@75%, 3@80%, 3@70%

Accessory Work: 3x15 Weights GHD's

WOD: "DT"
5 RFT

12- Deadlifts 155/105
9- Hang Power Cleans 155/105
6- Push Jerks 155/105

Post time and weight

Wednesday, 4/5/2017

Warm Up: Run 400, Row 500, 20 GHD's and 20 Pull Ups

Strength: Press 4x8

Accessory Work: 2x20 Weighted Lunges

WOD: For Time:
100- Wall Balls #20/14
75-  GHD's
50- Cals on Row
25- Thrusters #65/45

Post time and weight

Tuesday, 4/4/2017

Warm Up: 2 rounds:  Run 400, 20 push Ups and 20 GHD's

Strength: Deadlifts 3-3-3-1-1-1

Accessory Work: Strict Pull Ups: 4x 6

WOD:Complete:
1 Round of:
50 Double Unders
20- Wall Balls #20/14
50- Cals Bike
then
2 rounds of:
50- Double Unders
20- Wall Balls#20/14
35- Cals on Bike
then
3 rounds of:
50- Double Unders
20- Wall Balls #20/14
20- Cals on Bike

There is no rest between rounds!! 😳😳

Monday, 4/3/2017

OPEN GYM!!!  Pick a strength movement and or a Metcon

Friday, 3/31/2017

Warm Up: Bike 30 cals, 50 Air Squats, 40 GHD, 30 Push Ups

Strength: Front Squats 3x5 80%

Accessory Work: Jerk Technique

WOD: For Time:
Cash In: Row 50/35 Cals
then 5 Rounds of:
10- Toes to Bar
10- Burpees
Cash Out: Row 50/35 Cals

Post time and weight

Wednesday, 3/29/2017

Warm Up: 50 Air Squats, 40 GHD's, 30 Push Ups, 20 Pull Ups and 10 Burpees

Strength:Deadlift 3x5 80%

Accessory Work: weighted Step Ups  2x10 each leg

WOD: In Three Minutes complete:
21/18- Cals on Bike
Max Reps of Power Clean #135/95
Rest two Minutes

Complete for 3 Rounds

Tuesday, 3/28/2017

Warm Up: 15 mins. EMOM: 20 Air Squats, 12 KBS #35, 40 Double Unders

Strength: Bench Press 3x5 80%

Accessory Work: 3x10 Good Mornings  light weight

WOD: "Helen" 3 Rounds
Run 400m
21- KBS #53/35
12- Pull Ups

Post time and weight

Monday, 3/27/2017

Warm Up: Row 500, 50 Double Unders, 40 Air Squats, 30 Push Ups and 20 KBS #35

Strength: Back Squats 3x5 80%

Accessory Work: Weighted Back Ext  3x12

WOD: 7 Rounds:
10- Toes 2 Bar
10-Box Jumps 24/20"
10- Push Ups

or redo 17.5

Post Time

Friday, 3/24/2017

Warm Up: Choice

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: 10 Rounds for Time
9- Thrusters #95/65
35- Double Unders

Post time. Scaled  #65/45

Wednesday, 3/22/2017

Warm Up: 4 Rounds: Row 15 Cals, 20 Air Squats and 10 Kettles #35

Strength: Front Squat 3-3-3-1-1-1

Accessory Work: Weighted Step ups 2x20(Choose weight)

WOD: 3 RFT:
21/15- Cals Bike
15- Toes 2 Bar
9 Burpees

Post Time

Tuesday, 3/21/2017

Warm Up: Bike 50/35 Cals, 25 GHD's, 15 Pull Ups and run 4 lengths of the gym(Bay door to wall ball wall)

Strength: Power Cleans 3-3-3-1-1-1

Accessory Work: Strict Pull Ups 3x5 rest :30 secs

WOD: LADDER of 8 Mins
3- Thrusters #95/65
30- Double Unders
6- Thrusters #95/65
30- Double Unders
9- Thrusters #95/65
30 Double Unders
Etc.......

Post Time and weight

Monday, 3/20/17

Warm Up: EMOM 16 min. 40 DU. :40 sec on Bike and 10 burps

Strength: Back Squat- 5-5-5-1-1

Accessory Work: Crossover Symmetry

WOD: For Time
Row 2000 Meters

Post time

Friday, 3/17/2017

Warm Up: 4 rounds: 15 GHD, 15 Back Ext and 15 Air Squats

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: 17.4 Open WOD

Complete as many rounds and reps as possible in  13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target


For Scaled versions, check out the link: Scaled Versions

Wednesday, 3/15/2017

Warm Up: 5 rounds of "Cindy"

Strength: Strict Press 4x5

Accessory Work: Crossover Symmetry

WOD: For Time
100- Double Unders
80- Air Squats
60- Wall Balls
40- Kettles #53/35
20- Cals Bike

Post time

Tuesday, 3/14/2017

Warm Up: 3 rounds: 40 Air Squats and 12 Pull Ups

Strength: Deadlift 3x10

Accessory Work: Back Ext. 2x20 (complete first then strength)

WOD:4 Rounds for Time
Run 400m
Bike 20 Cals
Row 20 Cals

Post time on board. Check out picture below for 400m route.

Monday, 3/13/2017

Warm Up: Run Outside!!! It's finally nice today


Strength: Back Squat 3-3-3-1-1-1


Accessory Work: Crossover Symmetry


WOD: Redo 17.3 or For Time
"Grace"
30- Clean & Jerks #135/95

Friday, 3/10/2017

Warm Up: Row 500m, 40 Air Squats, 30 Push Ups, 20 Pull Ups and 10 Burpees

Strength: Rest

Accessory Work: Squat Snatch Technique

WOD: OPEN WOD 17.3

*Prior to 8:00, complete:
3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
  3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
   11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.
Click on link for scaled versions
Options for 17.3

Wednesday, 3/8/2017

Warm Up: 5 rounds of "Cindy" (5 Pull Ups, 10 Push Ups and 15 Air Squats)

Strength: Push Press 5-5-5-3-3-3

Accessory Work: 3 sets ME Toes to Bar

WOD: 3 Rounds for Time:
60- Double Unders
40- Row Cals
20- Wall Balls #20/14

Post time

Tuesday, 3/7/2017

Warm Up: EMOM 16 Minutes: :40 sec Rowing, 40 Double Unders, 10 Burpees and 8 Box Jumps

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: AMRAP 8 Minutes
4- Deadlifts 185/135
4- Burpees
6- Deadlifts 185/135
6- Burpees
8- Deadlifts 185/135
8- Burpees
ETC

Post Rounds and Reps completed

Monday 3/6/2017

Warm Up: row/ bike 5 minutes

Strength: Back Squats 5x5

Accessory Work: 3x20 Back Ext

WOD: 7 Rounds
7-Thrusters #95/65
7- Pull Ups
21- Double Unders

Post time

Friday, 3/3/2017

Warm Up: EMOM 12 minutes: 30 Double Unders, 20 Air Squats and 10 Burpees

Strength: Rest

Accessory Work: Rest

WOD: 17.2 Crossfit Open
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Teenagers 14-15:

Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Masters 55+:

Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Scaled: (Ages 16-54)

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+:

Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups  
   

Wednesday, 3/1/2017

Warm Up: 4 rounds: 40 double unders, 12 kettles #35, 20 Air Squats and 8 burpees

Strength: Rest

Accessory Work: 3 sets of 15 of GHD's and Back Ext

WOD:3 Rounds for Time
500 meter Row
30- KBS #53/35
20- Cals Assault Bike

Post time

Tuesday, 2/28/2017

Warm Up: 3 rounds: 25 Cals on Bike, 25 GHD's 15 Push Ups

Strength: Strict Press 3-3-3-1-1-1

Accessory Work: Crossover Symmetry. Stretch your back out

WOD: AMRAP 10 mins
10- Toes to Bar
35- Double Unders

Post Rounds

Monday, 2/27/2017

Warm Up: 5 rounds: Row 250m, 40 double Unders, 12 Push Press 45/35 and 8 Burpees

Strength: 3-3-1-1-1-1 deadlifts

Accessory Work: 5x5 strict Pull Ups

WOD: Redo 17.1 or
EMOM 12 mins
15- wall balls 20/14
12- Burpees

Reminder to submit open  scores in by 5pm MONDAY!!

Friday, 2/24/2017

Warm Up: EMOM 16 minutes: 1st min: :40 secs of row. 2nd min: 40 Double unders. 3rd min: 6-8 Box Jumps. 4th min: 6 Burpees

Strength: Rest

Accessory Work: choice

WOD: Open WOD 17.1
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
Men use 50-lb. dumbbell and 24" Box
Women use 35-lb. dumbbell and 20" Box

TIME CAP 20:00 mins

Wednesday, 2/22/2017

Warm Up: Row 500m, 40 Air Squats, 30 Sit Ups, 20 Push Ups and 10 Pull Ups

Strength:5-5-3-3-3-3 Back Squats

Accessory Work: 3 sets ME of Toes to Bar rest 1 min between sets

WOD: 5 Rounds for Time
5- Deadlift #275/185
10- Bar Facing Burpees

Post Time

*Crossfit Open starts on Thursday!!! Sign Up if you haven't!

Tuesday, 2/21/2017

Warm Up: Choice

Strength Work: Rest

Accessory Work 3x10 of GHD's and Back Ext

WOD: 2 Rounds for Time
20- Pull Ups
20- Push Ups
60- Walking Lunges(30 each leg)

Post Time

Monday, 2/20/17

Warm Up: Row 1500m

Strength:5-5-3-3-3 Deadlift

Accessory Work: Handstand Holds 20 second holds x5 rest 30 seconds

WOD: 21 EMOM
10- Goblet Squats #53/35
8- Cals on Assault Bike
8- Burpees

Friday, 2/17/2017

Warm Up: Bike 30 Cals, 40 air squats, 30 push ups, 20 Pull ups and 10 Burpees

Strength: Strict Press 5x5

Accessory Work: Crossover Symmetry

WOD: 5 Rounds for Time:
-500m Row
15- Back Squats #155/115

Post time 

Wednesday, 2/15/2017

Warm Up: 500m Row, 40 Air Squats, 30 Sit Ups, 20 push ups and 10 pull Ups(Baseline)

Strength: Back Squat 5x5

Accessory Work: 3 sets: 5 C2B and 10 Pull ups

WOD: For Time
100- Double Unders
50/30 Cals Assault Bike
40- Shoulder to Overhead #75/55
30- Box Jumps 20/24"
20- Toes to Bar
10- Burpees

Men:50 cals  Women: 35 cals
Post Time

Tuesday, 2/14/2017

Warm Up: Dynamic Warm Up

Strength: Rest

Accessory Work: 3x10 GHD and 3x10 Back Ext.

WOD: ALL ROWS ONBOARD
Row 50 Cals: Rest 50 Seconds
Row 40 Cals: Rest 40 Seconds
Row 30 Cals: Rest 30 Seconds
Row 20 Cals: Rest 20 Seconds
Row 10 Cals: DONE

THIS IS ALL OUT EFFORT!! NO PACING

Monday, 2/13/2017

Warm Up: 3 rounds of: Row 250, 15 Air Squats, 10 Push Ups and 5 strict pull ups

Strength: Deadlifts 5x5

Accessory Work: Choice

WOD: Complete for time
Row 1000m
then complete 5 rounds of
10- KBS #53/35
20- Ab Mat Sit Ups
30- Double Unders

Post weight and time

Friday, 2/10/2017

Warm Up: Dynamic Warm Up

Strength: Rest

Accessory Work: 5x5 Strict Pull Ups

WOD: Open WOD 13.2

AMRAP 10 Minutes:
5- Shoulder to Overhead #115/75
10- Deadlift #115/75
15- Box Jumps 24/20"

Post total Reps

Wednesday, 2/8/2017

Warm Up: Row 500m, 20 GHD's, 20 Push Ups and 20 Burpees

Strength: 3-3-3-1-1-1  Power Cleans

Accessory Work: 3 sets of 50 Double Unders. Unbroken

WOD: Complete For Time
-50 Clean & Jerks  #135/95
Every minute on the Minute: Complete 5 Toes to Bar. Start with Toes to Bar

Post Time!!!!

Reminder to ALL: The gym is up and running. For the time being the gym will be open from 5:00AM- 9:00PM. We are still currently working on small things throughout the gym. Please be patient but everything should be available for your use. New Address is 105 N Spring Street.

Tuesday, 2/7/17

Warm Up: Choice

Strength: Front Squats 3x10

Accessory Work: Bar Muscle Ups

WOD: 4 Rounds for Time:
15- Thrusters #95/65
15- Bar Facing Burpees

Rest 3 Minutes between rounds

Friday, 1/27/2017

Warm Up: Choice

Strength: Rest

Accessory Work: 3x12 kipping/ butterfly pull ups

WOD: AMRAP 7 Minutes
Open WOD 12.1

BURPEES...STRAIGHT BURPEES

Post Total Reps!!

Wednesday, 1/25/2017

Warm Up: Choice

Strength: Jerks 5x3

Accessory Work: Double Unders 3x50

WOD: For Time
50- Air Assault Bike Cal
50- Pull Ups
50- Front Squats #135/95
50- Kettles #53/35

Post time and weights

Tuesday, 1/24/2017

Warm Up: Choice

Strength: Rest

Accessory Work: Muscle Ups  5x3

WOD:

AMRAP 3:
21 Deadlifts (155/105#)
21 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00

AMRAP 3:
18 Deadlifts (185/135#)
18 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00

AMRAP 3:
15 Deadlifts (225/155#)
15 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00

AMRAP 3:
12 Deadlifts (275/185#)
12 Over-the-Erg Burpees
Max Cal Row in time remaining

Monday, 1/23/2017

Warm up: row 1200 meters, 5 roubds of Cindy

Strength: 2x20 Push Push

Accessory Work: 3 sets of 12-15 pull ups

WOD: AMRAP 12 mins
30- air squats
12- toes to Bar

Post weight and rounds