Posts Categorized: WOD

WOD Tue July 17, 2018

5 bench presses 200m row AMRAP in 10 minutes Option 1: 135/85 Option 2: 95/55 Option 1+: 155/95 or more Do in heats so everyone has a spotter. Then… 6 pushups 9 situps 12 jumping lunges AMRAP in 7 minutes Modify the lunges by doing alternating lunges without jumping, or by doing air squats or more »

WOD Mon July 16, 2018

Part 1: Back Squat 20 unbroken Week 3 of 4. Add weight from last week. Then… KB Swings Pullups 18/15/12/9/6/3 30 double unders between rounds (150 total) Option 1: 55/35 Option 2: 35/25 Option 1+ 70/45 Modify the DU by doing 2x single unders Then (optional)… 1 minute max thrusters 1 minute max burpees 1 more »

WOD Fri July 13, 2018

Part 1: Clean and Jerk 3×1 Then… 15 clean and jerks 35 box jumps 15 clean and jerks 35 wallballs 15 clean and jerks Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 Then (optional)… Run 1 mile

WOD Thu July 12, 2018

Part 1: Overhead Squat 4×3 Go heavy, or just work on mobility. Then… 2 laps OR 300m row 9 overhead squats OR 12 front squats OR 15 back squats 6 strict pullups OR 9 chest to bar pullups OR 12 regular pullups 5 rounds Mix and match movements as desired. For example, one round you more »

WOD Wed July 11, 2018

Part 1: Barbell Good Morning 3×8 This is a hip hinge with the bar in a low-bar squat position. See the video below. No need to go heavy; an empty barbell is sufficient. Then… Deadlifts 4/8/12/16 Burpees Over the Bar 6/12/18/24 Situps 8/16/24/32 AMRAP in 15 minutes. Cap of 4 rounds. Option 1: 185/125 Option more »

WOD Tue July 10, 2018

Part 1: Press 5-3-1+ Last set is for max reps. Then… Shoulder to Overhead 25/20/15/10/5 Cal Row or Bike 5/10/15/20/25 10 toes to bar between rounds (40 total) Option 1: 75/55 Option 2: 45/35; hanging knee raises Option 1+: 95/65

WOD Mon July 9, 2018

Part 1: Back Squat 20 unbroken Add weight from last week. Then… 15 hang power cleans 15 pushups 4 rounds Option 1: 95/65 Option 2: 75/55 Option 1+: hang squat cleans; 12 ring dips instead of pushups Option 1++: 115/75; hang squat cleans; 9 handstand pushups Combine options as desired. Modify the hang cleans by more »

WOD Fri July 6, 2018

Part 1: barbell warmup Get ready for the workout, or pick a lift and go heavy. Then… Open 13.2 5 shoulder to overhead (115/75) 10 deadlifts (115/75) 15 box jumps (24/20) AMRAP in 10 minutes Then (optional)… CrossFit Baseline 500m row 40 squats 30 situps 20 pushups 10 pullups

WOD Thu July 5, 2018

Jerry 1 mile run 2000m row 1 mile run Modify by reducing the length (800m run; 1000m row) Or… 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 more »

WOD Wed July 4, 2018

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, and noon. Happy Independence Day!

July 4 Schedule UPDATE

On Wednesday July 4 we will have classes at 830am, 11am, and noon. There will be no 4pm class. Sorry for any inconvenience.

WOD Tue July 3, 2018

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 more »

WOD Mon July 2, 2018

Part 1: Back Squat 20 unbroken Do a couple of warmup sets and then go for 20 with a moderate yet challenging weight. If you’re new to squatting, or not up for the challenge of 20 unbroken, do 3×10 instead. Then… Jackie 1000m row 50 thrusters (45/35) 30 pullups Then (optional)… 20 toes to bar more »

Holiday Schedule

On Wednesday July 4, we will have classes at 830am, 11am, noon, and 4pm. All other classes are cancelled. Yoga is also cancelled. Happy Independence Day!

WOD Fri June 29, 2018

Part 1: Front or Back Squat 3×8 Add weight each set if possible. Or just use this time to get warmed up for the workout. Then… Deadlifts 15/10/5 Box Jumps 21/15/9 Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155; jumps required Then… Front Squats 15/10/5 Double Unders 75/50/25 Option 1: 95/65 Option 2: 75/55 more »

WOD Thu June 28, 2018

Part 1: Snatch or Overhead Squat Spend a little time practicing or working on mobility. Then… Helen 400m run (3 laps) 21 kb swings (55/35) 12 pullups 3 rounds Modify the run by rowing 500m per round. Then (optional)… 30 Russian twists (20/14) (total) 20 situps 30 mountain climbers (total) 3 rounds

WOD Wed June 27, 2018

Part 1: Press or Bench Press 3×1 Or do 4×5 with lighter weight. Or use this time to practice push press and push jerk. Then… Shoulder to Overhead 4/8/12/16/20 Front Rack Lunges 4/6/8/10/12 Situps 5/10/15/20/25 Calorie Row or Bike 5/10/15/20/25 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more Modify the lunges by more »

WOD Tue June 26, 2018

Part 1: Clean 3-3-3 Touch and go. Full or power. Then… 1 lap 3 power cleans 9 pushups 10 rounds Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105; full cleans; 5 handstand pushups instead of 9 regular pushups Combine options as desired. Modify the run by rowing 150m per round. Modify the hspu by more »

WOD Mon June 25, 2018

Part 1: Back Squat 3×1 PR attempts are encouraged. If you’re not feeling it, do 4×5 with lighter weight. Then… Wallballs Toes to Bar Burpees 3/6/9/12/15/18/21 AMRAP in 14 minutes. Cap of 7 rounds. Option 1: as written above Option 2: hanging knee raises or situps Option 1+: heavy wallball Then (optional)… 15 kb swings more »

WOD Fri June 22, 2018

1 lap kb farmer carry 15 bench presses 20/16 cal row or bike 25 situps 30 Russian twists (20/14) 3 rounds. Rest as desired between rounds. Write your slowest and fastest rounds on the board. Do each round in heats so that everyone has a spotter on the bench. Option 1: 55/35 kb each arm; more »