Posts Categorized: WOD

WOD Wed July 25, 2018

Part 1: Front Squat 4×3 Add a 2 second pause at the bottom if desired. Or use this time to just get warmed up and practice form. Then… In 2 minutes, perform: 10 front squats 40 double unders AMRAP calorie row or bike 5 rounds. Rest 2 minutes between rounds. Your score is the total more »

WOD Tue July 24, 2018

Part 1: Clean 3×1 Full or power. Then… Power Cleans 3/5/7/9/11 Burpees Over the Bar 3/7/11/15/19 Pullups 3/6/9/12/15 Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 or more; chest to bar pullups Option 1++: muscle ups 2/4/6/8/10 instead of pullups

WOD Mon July 23, 2018

Part 1: Back Squat 20 unbroken Last week. Go big. Then… Shoulder to Overhead 7/14/21/14/7 Box Jumps 7/14/21/14/7 Laps 1/2/3/2/1 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 Modify the run by rowing 150m/300m/450m/300m/150m Then (optional)… KB Swings Calorie Row/Bike/Ski 21/15/9 Option 1: 70/45 Option 2: 55/35 Option 1+: 70/45

WOD Fri July 20, 2018

Part 1: Clean and Jerk 3×1 Go heavy, or just get warmed up and practice technique. Then… Grace 30 clean and jerks (135/95) Then (optional)… 1 lap kb farmer’s carry 20 cals (row, bike, or ski) 3 rounds Option 1: 55/35 each arm Option 2: 35/25 each arm Option 1+: 70/45 each arm No running more »

WOD Thu July 19, 2018

2 laps 10 burpee box jumps 10 toes to bar AMRAP in 20 minutes Option 2: hanging knee raises Modify the run by rowing 300m.

WOD Wed July 18, 2018

Part 1: deadlift warmup Practice the movement. Focus on hip hinge and hamstring flexibility/mobility. If you want to go heavier, do 3×5+ (last set is for max reps). Then… Deadlift 1/2/3/4/5/6/7/8 Wallballs 4/6/8/10/12/14/16/18 Option 1: 225/155 Option 2: 165/115 Option 1+: 255/175 or more; heavy wallball Modify by starting the wallballs at 2 (2/4/6/8/10/12/14/16).

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!