Posts Categorized: WOD

WOD Fri May 25, 2018

Part 1: Power Clean 1-1-1 Then… Wallballs 25/20/15 Power Cleans 15/10/5 Begin and end with 25/20 cal row, bike, or ski. Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105; heavy wallball

WOD Thu May 24, 2018

Part 1: Press or Bench Press 4×3 Or go for a new one rep max. Then… 15 shoulder to overhead (115/75) 20 toes to bar 50 double unders 25 shoulder to overhead (95/65) 30 knees to elbows 75 double unders 35 shoulder to overhead (75/55) 60 situps 100 double unders Option 2: 95/65; 75/55; 45/35 more »

WOD Wed May 23, 2018

Laps 5/4/3/2/1 Row 500m/400m/300m/200m/100m 15 kb swings BETWEEN rounds (60 total) Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45 Modify by omitting the round of 5 laps/500m row; begin with 4 laps/400m row.

WOD Tue May 22, 2018

Part 1: Front Squat 5×3 Then… Back Squats Pullups Burpees over the Bar 5/10/15/20/25 AMRAP in 14 minutes. Cap of 5 rounds. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more

WOD Mon May 21, 2018

Open 11.2 9 deadlifts (155/100) 12 hand-release pushups 15 box jumps (24/20) AMRAP in 15 minutes Modify the DL by reducing the weight. Then (optional)… 20 toes to bar 20 burpee box jumps 40 situps 20 pullups 20 cal row or bike Option 2: hanging knee raises; jumping pullups

Memorial Day Murph

On Monday May 28 (Memorial Day) we will be doing Murph. There will be two class sessions, one at 830am, and the other at 4pm. All other classes will be cancelled. Please join us to honor Lt. Michael Murphy and all others who have made the ultimate sacrifice in service to this great country. Murph more »

WOD Fri May 18, 2018

Part 1: Front Squat 5×2 Then… Three 5 Minute AMRAPs 1. 15 front squats, followed by: Toes to Bar 2/4/6/8/10/12/etc. Situps 5/10/15/20/25/30/etc. 2. 15 front squats, followed by: Ring Dips 2/4/6/8/10/12/etc. Pushups 3/6/9/12/15/18/etc. 3. 15 front squats, followed by: Cal Row 5/10/15/20/25/etc. Cal Bike 5/10/15/20/25/etc. Your score is the total AMRAP reps accomplished (exclude the more »

WOD Thu May 17, 2018

20 box jumps 30 Russian twists (total) (20/14) 20 burpees 30 walking overhead lunges (total) (20/14) AMRAP in 21 minutes After each round, you must do one of the following: 3 laps 2 lap with one kb 1 lap with 2 kbs You may vary the outside work however you wish. For example, one round more »

WOD Wed May 16, 2018

Part 1: Power Clean 3×1 Then… Power Cleans 10-1 25 double unders after each round Option 1: 95/65 Option 2: 75/55; lateral jumps over the bar instead of DU Option 1+: 115/75 or more If you don’t want to do lateral jumps, modify the DU by doing 2x single unders.

WOD Tue May 15, 2018

Part 1: Press or Bench Press 5×3 Then… Shoulder to Overhead 7/14/21/14/7 Laps 1/2/3/2/1 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 Option 1++: run 2/4/6/4/2 Modify the run by rowing 200m/400m/600m/400m/200m.

WOD Mon May 14, 2018

Part 1: Back Squat 5×2 Then… Wallballs Pullups 21/18/15/12/9/6/3 15 situps after each round Then (optional)… Cals (row, bike, or ski) KB Swings Burpees 15/10/5

WOD Fri May 11, 2018

Part 1: barbell warmup Practice the movements and get warmed up for the workout. Then… 20 power snatches 30 box jumps 20 front rack lunges (alternating r/l) 30 toes to bar 20 thrusters Option 1: 75/55 Option 2: 45/35 Option 3: 30 kb swings instead of snatch; 30 kb lunges; 30 kb goblet squats instead more »

WOD Thu May 10, 2018

Part 1: Back Squat or Deadlift 4×5 Or use this time to get warmed up for the workout. Then… 18 wallballs 10 deadlifts 15 wallballs 10 hang power cleans 12 wallballs 10 front squats 9 wallballs 10 shoulder to overhead 6 wallballs Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 or more; heavy wallball more »

WOD Wed May 9, 2018

Part 1: 4 minutes AMRAP single unders Then… Annie with the Runs (or Rows) Double Unders 50/40/30/20/10 Situps 50/40/30/20/10 Laps 5/4/3/2/1 or Row 500m/400m/300m/200m/100m Option 2: 2x single unders

WOD Tue Apr 8, 2018

Part 1: Snatch or Overhead Squat 1-1-1 Or use this time to practice kb snatch and get warmed up for the workout. Then… 10 single arm kb snatch (5r/5l) 15/12 cal row or bike 10 burpees AMRAP in 14 minutes Choose a light to moderate weight for the kb, and write that weight on the more »

WOD Mon May 7, 2018

Part 1: Clean and Jerk 1-1-1 Then… 2 clean and jerks 1 round of Cindy 4 clean and jerks 2 rounds of Cindy 6 clean and jerks 3 rounds of Cindy 8 clean and jerks 4 rounds of Cindy 10 clean and jerks 5 rounds of Cindy 1 round of Cindy is 5 pullups, 10 more »

WOD Fri May 4, 2018

Part 1: Back Squat or Front Squat 5-4-3-2-1 Add weight each set. Or use this time to practice thrusters. Then… Frelen 400m run (3 laps) 21 thrusters (75/55) 12 pullups 3 rounds Modify by reducing weight to 45/35.

WOD Thu May 3, 2018

Part 1: Deadlift 4×3 Or as this time to get warmed up for the workout. Then… CrossFit KB Swings Situps Hand-Release Pushups 30/20/10 Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45 Or… BenchFit Bench Press Deadlift 20/10/5 Men Option 1: 1x bw bench; 1.25 x bw dead Women Option 1: .75 bw bench; 1x more »

WOD Wed May 2, 2018

Part 1: double unders Go for a consecutive PR. If you’re new to jump rope use this time to practice single unders and general jump rope proficiency. Then… Burpees Wallballs 1/2/3/4/5/6/7/8/9/10/11 20 double unders after each set AMRAP in 15 minutes. Cap of 11 rounds. Option 2: 2x single unders Option 1+: heavy wallball; unbroken more »

WOD Tue May 1, 2018

Part 1: Press or Bench Press 5-4-3-2-1 Add weight each set. Or use this time to practice push press and push jerk. Then… In 4 minutes: 20 shoulder to overhead 25 toes to bar AMRAP box jumps Rest 2 minutes In 4 minutes: 20 shoulder to overhead 25 box jumps AMRAP toes to bar Rest more »