WOD Fri July 28, 2017

Part 1: Front Squat 5×3

No more than 90 seconds rest between sets.

If you want to save it for the workout, focus on mobility and form with some lightweight pause back or front squats.

Then…

15 front squats
20 toes to bar
100 double unders
20 toes to bar
15 front squats

Option 1: 135/95
Option 2: 95/65
Option 3: 75/55 or kb goblet squats; hanging knee raises instead of toes to bar; 75 lateral hops over the barbell instead of DU
Option 1+: 155/105 or more

No comments.

WOD Thu July 27, 2016

Part 1: Snatch 1-1-1

Full or power.

Then…

15 power snatches
25 situps
2 laps

5 rounds

20 minute time cap

Option 1: 75/55
Option 2: kb swings instead of power snatches

No comments.

WOD Wed July 26, 2017

Part 1: Press or Bench Press 5×5

No more than 90 seconds rest between sets.

Then…

Shoulder to Overhead
Burpee Box Jumps

3/6/9/12/15/18

AMRAP in 12 minutes. Cap of 6 rounds. If you get 6 rounds, write your time on the board.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more

No comments.

WOD Tue July 25, 2017

Part 1: Deadlift 5×3

No more than 90 seconds rest. Focus on form and speed.

You may also use the time to get warmed up for the workout.

Then…

In 2 minutes, perform:

7 deadlifts
15 pushups
25 calories row or bike
AMRAP burpees

5 rounds. Rest 2 minutes between rounds.

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155; 10 ring dips instead of pushups

If you don’t get any burpees, that’s ok — write your calories on the board instead.

If you get burpees some rounds but not others, write both your burpees and calories on the board, for instance: 15+27 (15 burpees and 27 calories).

No comments.

WOD Mon July 24, 2017

Part 1: Back Squat 5×5

No more than 90 seconds rest between sets.

Add 5-10lbs from last week’s weight, OR do the same weight as last week but make it faster and/or prettier.

Strive for perfect form. See below.

Then…

KB Swings
Wallballs
Pullups

21/15/9

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/55; chest to bar pullups

Then (optional)…

20 calories
20 burpees
20 calories

For time.

No comments.

WOD Fri July 21, 2017

Part 1: Front Squat or Deadlift 4×5

90 seconds rest.

Then…

10 strict pullups
15 deadlifts
20 burpees over the bar
50 wallballs
20 burpees over the bar
15 deadlifts
10 strict pullups

You must also perform 1 lap kb farmer carry at some point.

Option 1: 185/125; 55/35 kb
Option 2: 135/95; kipping pullups; 35/25 kb
Option 1+: 225/155; 5 bar muscle ups instead of pullups; heavy wallball

Combine options as necessary.

No comments.

WOD Thu July 20, 2017

Part 1: Bench Press 5×5

Short rest between sets, no more than 90 seconds. Same weight all sets, as heavy as possible with good form and speed.

Then…

Pushups
Inverted Rows or Ring Rows
Box Jumps
KB Lunges (total)
KB Russian Twists (total)

3/6/9/12/15/18/21

AMRAP in 16 minutes. Cap of 7 rounds.

No comments.

WOD Wed July 19, 2017

Part 1: Clean 1-1-1

Full or power.

Part 2: EMOM, for 5 minutes:

3 position clean (high hang > hang > floor)

Heavy or light, focus on form.

Then…

10 power cleans
25 toes to bar
10 power cleans
25 pullups
10 power cleans

Option 1: 135/95
Option 2: 95/65
Option 1+: 165/115 or more

No comments.

4th Annual Nick and Ryan Hero WOD

The 4th Annual Nick and Ryan Hero WOD will be held on Saturday August 12, with heats beginning at 9am. All local law enforcement, fire fighters, and first responders are welcome to join us. Coaches will be available to assist those who might be unfamiliar with the exercises.

More information to follow.

Please join us on Saturday August 12 to honor Nick and Ryan.

No comments.

WOD Tue July 18, 2017

Part 1: KB Snatch

Practice the movement. No need to go heavy. See the video below for a description.

Then…

10 kb snatches (5r/5l)
15 situps
20 double unders
1 lap

AMRAP in 20 minutes

Option 2: 2x single unders

Choose your own kb weight.

No comments.

WOD Mon July 17, 2017

Part 1: Back Squat 5×5

Short rest between sets, no more than 90 seconds. Same weight all sets, as heavy as possible with good form and speed.

Then…

15 front squats
10 calorie row or bike
15 shoulder to overhead
10 cals

3 rounds

3 burpees every time you drop the bar except at the end of a set

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more

No comments.

WOD Fri July 14, 2017

Part 1: Athlete’s Choice

Deadlift 5-5-5 or snatch 1-1-1 are suggestions.

Then…

Christine

500m row
12 deadlifts (bodyweight)
21 box jumps

3 rounds

Or…

Diane

Deadlifts
Handstand Pushups

21/15/9

Or…

Open 12.2

In 10 minutes, perform:

30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
AMRAP snatches (210/120)

Talk to the trainer about scaling options for the workout that you want to do.

No comments.

WOD Thu July 13, 2017

Part 1: Bench Press 10-10-10

Build up to your heaviest possible.

Then…

Option 1:

GI Jane

100 burpee pullups

Option 2:

GI Joe

50 burpee pullups

Option 3:

30 burpee muscle ups

For RX, the pullup bar must be above your standing reach.

You may kip the pullups, but you may not use the momentum from your jump to the bar. For RX, each pullup must begin from a dead hang.

Modify the pullups by using a lower bar and doing jumping pullups.

Last done on June 7, 2016.

No comments.

WOD Wed July 12, 2017

Karen

150 wallballs (20/14 to the 10/9 foot lines)

Or…

Open 12.4

150 wallballs
90 double unders
AMRAP muscle ups

AMRAP in 12 minutes

Then (optional)…

1000m or 2000m row

Karen will make your legs sore. Modify by cutting the reps to 100. The row afterwards is optional, but it might be a good idea just to help reduce soreness.

No comments.

WOD Tue July 11, 2017

Open 12.3

15 box jumps
12 shoulder to overhead (115/75)
9 toes to bar

AMRAP in 18 minutes

Modify the toes to bar by doing hanging knee raises.

Modify the WOD by stopping after 5 rounds.

Drink plenty of water before coming to the gym.

No comments.

WOD Mon July 10, 2017

Part 1: Clean or Front Squat 1-1-1

Full or power.

Then…

Option 1: Elizabeth

Cleans (full) (135/95)
Ring Dips

21/15/9

Or…

Option 2: Power Elizabeth

Power Cleans (135/95)
Ring Dips

21/15/9

For Option 1 or Option 2, modify the ring dips by doing matador dips, box dips, or pushups. No bands on the rings.

Or…

Option 3:

KB Swings (55/35)
Pushups

30/20/10

Then (optional workout of the week)…

Wallballs
Calorie Row or Bike

15/12/9/6/3

No comments.

WOD Fri July 7, 2017

Del

25 burpees
3 laps with 20/14 med ball
25 weighted pullups (holding wallball between legs)
3 laps with 20/14 med ball
25 handstand pushups
3 laps with 20/14 med ball
25 chest to bar pullups
3 laps with 20/14 med ball
25 burpees

Modify the laps by running without a ball.
Modify the weighted pullups by doing unweighted strict pullups > pullups > ring rows.
Modify the handstand pushups by doing regular pushups.
Modify the chest to bar pullups by doing regular pullups or ring rows.

Or…

Bulger

1 lap
7 chest to bar pullups
7 front squats (135/95)
7 handstand pushups

10 rounds

Modify the chest to bar pullups by doing regular pullups or 10 ring rows.
Modify the front squats by reducing the weight or by doing 10 kb goblet squats.
Modify the handstand pushups by doing 10 regular pushups.

Bulger may be done partner style, with partners taking turns doing rounds. If you don’t want to work out for 20+ minutes due to the heat, do it with a partner. Either way, make sure you are hydrated.

One year ago tomorrow (July 7), a sniper shot twelve and killed five police officers who were patrolling a police brutality protest in Dallas, Texas. Erin L. suggested a Hero WOD to remember them, which is a good way to cap off 4th of July week. Thank you to all those who risk their lives to keep us safe and free, and especially to those who perish in doing so. And thank you Erin for the suggestion.

No comments.

WOD Thu July 6, 2017

Part 1: Bench Press 1-1-1

Then…

Open 13.2

5 shoulder to overhead (115/75)
10 deadlifts (115/75)
15 box jumps (24/20)

AMRAP in 10 minutes

Or…

CrossFit Baseline

500m row
40 squats
30 situps
20 pushups
10 pullups

Or do both.

No comments.

WOD Wed July 5, 2017

Option 1: Open 11.1

30 double unders
15 barbell ground to overhead (75/55)

AMRAP in 10 minutes

Modify the DU by doing 25 lateral jumps over the barbell

Option 2: Annie

Double Unders
Situps

50/40/30/20/10

Modify the DU by doing 2x single unders

Option 3:

Double Unders 50/40/30/20/10
KB Swings 25/20/15/10/5
Situps 50/40/30/20/10

KB is 55/35

Modify the DU by doing 2x single unders

Do one or more of the above.

No comments.

WOD Tue July 4, 2017

Pete

51 toes to bar
10 clean and jerks (155/105)
51 wallballs
10 clean and jerks
51 burpees
10 clean and jerks
51 calorie row

We miss you, Pete.

Classes at 830am, 11am, noon, and 4pm. Happy Independence Day!

No comments.