Posts Categorized: WOD

WOD Thu Jan 17, 2019

Part 1: Press 3 (70%) – 3 (80%) – 3+ (90%) Then… 25/20 cal row or bike 20 wallballs 15 knees to elbows AMRAP in 18 minutes. Cap of 4 rounds. Option 2: hanging knee raises Option 1+: heavy wallball Option 1++: cap of 5 rounds

WOD Wed Jan 16, 2019

Part 1: Power Clean 3×1 Full or power, from the hang or the floor. Focus on form. Then… EMOM, for 10 minutes Hang Power Cleans 10-1 AMRAP burpees over the bar Your score is the total burpees accomplished Option 1: 115/75 Option 2: 95/65 Option 3: kb swings 12-3 instead of hang power cleans Option more »

WOD Tue Jan 15, 2019

Part 1: Bench Press 3 (70%) – 3 (80%) – 3+ (90%) Then… Shoulder to Overhead 10/15/20/25 Pullups 10/15/20/25 Double Unders 15/30/45/60 AMRAP in 14 minutes. Cap of 4 rounds. Option 1: 115/75 Option 2: 95/65 Option 3: 75/55; ring rows; 2x single unders Option 1+: 155/105 and bar muscle ups (round of 10); 135/95 more »

WOD Mon Jan 14, 2018

Part 1: Back Squat 3 (70%) – 3 (80%) – 3+ (90%) Then… 250m row 15 pushups 25 air squats 500m row 25 pushups 50 air squats 750m row 35 pushups 75 air squats Modify by reducing the reps and row distance. Then (optional)… Burpees Cals (ski, row, or bike) 21/15/9

WOD Fri Jan 11, 2019

Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%) Add 10 lbs to your original training max. Then… Wallballs Pullups 21/18/15/12/9/6/3 5 burpees every time you break up the pullups or stop moving after you begin the set of wallballs (cap of 50 burpees) Option 1: as written above Option 2: ring rows more »

WOD Thu Jan 10, 2019

Part 1: Bench Press 5 (65%) – 5 (75%) – 5+ (85%) Add 5 lbs to your max. Then… Partner WOD In teams of 2, perform 10 kb shoulder to overhead (5r/5l) 15 situps 10 box jumps 20 Russian twists (20/14) 10/8 cal row or bike AMRAP in 20 minutes Partners take turns doing exercises. more »

WOD Wed Jan 9, 2019

Part 1: Clean and Jerk 3×1 Full or power. Focus on form. Then… 250m row 18 clean and jerks 250m row Then… 9 clean and jerks 500m row 9 clean and jerks Rest about 5 minutes between parts. Write your time for each part on the board. Option 1: 135/95 Option 2: 95/65 Option 1+: more »

WOD Tue Jan 8, 2019

Part 1: Press 5 (65%) – 5 (75%) – 5+ (85%) Add 5 lbs to your original training max (1 rep max minus 10%). Stop a couple reps short of failure on the + sets. If you don’t know your one rep max, estimate on the light side. Talk to the trainer if you have more »

Schedule for Saturday Jan 12

Due to the Resolution Weightlifting Meet, Open Gym for Saturday will be cancelled. The meatlocker will be available for those who want to a workout in, but space will be limited. Sorry for the inconvenience. It’s not too late to participate in the meet though! Although you can no longer sign up online, walk-ins will more »

WOD Mon Jan 7, 2018

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%) Add 10 lbs to your original training max (1 rep max minus 10%). Stop a couple reps short of failure on the + sets. If you don’t know your one rep max, estimate on the light side. Talk to the trainer if you more »

WOD Fri Jan 4, 2018

Jack 10 shoulder to overhead (115/75) 10 kb swings (55/35) 10 box jumps (24/20) AMRAP in 20 minutes The barbell and kb should be light. Reduce weight accordingly. Modify by stopping after 5 or 6 rounds. Last done on Feb 20, 2012.

WOD Thu Jan 3, 2019

Part 1: Deadlift or Back Squat 4×5 Or use this time to practice the movements in the workout. Then… 20 deadlifts 40 pullups 60 wallballs (20/14) 80 situps 100 double unders 500m row Option 1: 185/125 Option 2: 135/95; ring rows; 2x single unders Option 1+: 245/165 or more; heavy wallball Modify by breaking into more »

WOD Wed Jan 2, 2019

Part 1: Clean and Jerk 3×1 Full or power. Then… CrossFit Baseline 2.0 45 cal row or bike 35 wallballs 25 toes to bar 15 burpee pullups 5 clean and jerks Option 1: 165/115; full clean and jerk (squat clean to thruster ok); chest to bar pullups Option 2: 135/95 Option 3: 95/65 Modify the more »

WOD Mon Dec 31, 2018

Open 15.5 Row (cals) Thrusters 27/21/15/9 Option 1: 95/65 Option 2: 65/45 Option 3: wallballs instead of thrusters Or… Open 16.5 Thrusters Burpees over the bar 21/18/15/12/9/6/3 Option 1: 95/65 Option 2: 65/45 Option 3: wallballs instead of thrusters — On Monday, there will be classes at 530am, 830am, 11am, and noon, and Open Gym more »

WOD Fri Dec 28, 2018

Part 1: Clean and Jerk 1-1-1 Or practice the movements in the workout. Then… Williams 12 deadlifts 9 hang power cleans 6 front squats 3 shoulder to overhead 5 rounds Option 1: 135/95 Option 2: 95/65

WOD Thu Dec 27, 2018

Cindy 5 pullups 10 pushups 15 squats AMRAP in 20 minutes Modify the pullups by doing ring rows. Or… Mary 5 handstand pushups 10 pistols (alternating right and left) 15 pullups AMRAP in 20 minutes Or… Cindy XXX 10 pullups 20 pushups 30 squats 5 rounds Add 5 reps to the pullups, 10 reps to more »

WOD Wed Dec 26, 2018

Part 1: 4 minutes AMRAP single unders In addition, use this time to practice double unders. Then… Annie with the Rows Double Unders 50/40/30/20/10 Situps 50/40/30/20/10 Row 500m/400m/300m/200m/100m Option 2: 2x single unders

WOD Mon Dec 24, 2018

Fran Thrusters (95/65) Pullups 21/15/9 Or… Grace 30 clean and jerks (135/95) Or… Frace 21 thrusters (95/65) 21 pullups 10 clean and jerks (135/95) 15 thrusters 15 pullups 10 clean and jerks 9 thrusters 9 pullups 10 clean and jerks You may use two barbells if you do Frace. Modify the barbell movement by reducing more »

WOD Sat Dec 22, 2018

Option 1: 12 Days of Christmas 1 thruster 2 shoulder to overhead 3 hang power cleans 4 deadlifts 5 dips 6 wallballs 7 toes to bar 8 burpees 9 kb swings 10 pushups (or handstand pushups) 11 pullups 120 double unders (or 240 single unders) Option 1: 155/105; 70/45 kb Option 2: 115/75; 55/35 kb more »

WOD Fri Dec 21, 2018

Option 1: Diane Deadlifts (225/155) Handstand Pushups 21/15/9 Modify the HSPU by doing 35/25/15 regular pushups Option 2: Christine 500m row 12 deadlifts (bodyweight) 21 box jumps 3 rounds