Posts By: Will

WOD Tue Aug 1, 2017

Part 1: Press or Bench Press 5×5 Short rest. Then… Calorie Row or Bike 5/10/15/20/25/30 Double Unders 20/40/60/80/100 Situps 5/10/15/20/25/30 AMRAP in 15 minutes. Cap of 6 rounds. Option 2: 10/20/30/40/50 double unders Option 3: 2x single unders

WOD Mon July 31, 2017

Part 1: Clean 1-1-1 Full or power. Then… In 4 minutes, perform: 12 power cleans AMRAP rounds/reps of Cindy 3 rounds. Rest 1 minute between rounds. Your score is the total Cindy reps accomplished. One full round is 30 reps. Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 or more; chest to bar pullups

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: more »

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

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

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 more »

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 more »

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; more »

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.

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

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 more »

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.

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 more »

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 more »

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 more »

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 more »

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.

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… more »

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 more »

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.