Posts Categorized: WOD

WOD Wed Mar 28, 2018

Part 1: Front Squat 4×3 Then… Calorie Row or Bike 5/10/15/20/25/30 Back Squats 5/10/15/20/25/end AMRAP in 14 minutes. Cap of 5+30. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 Modify by reducing the squat reps to 3/6/9/12/15.

WOD Tue Mar 27, 2018

Part 1: Power Clean 1-1-1 Part 2: EMOM for 5 minutes 3 position clean (high hang > hang > floor) Full or power. Focus on form. Then… Power Cleans Toes to Bar 30/20/10 Option 1: 95/65 Option 2: 75/55 Option 3: kb swings; hanging knee raises

WOD Mon Mar 26, 2018

Part 1: Double Unders Practice makes perfect. Then… 15 pushups 30 situps 45 double unders AMRAP in 18 minutes. Cap of 5 rounds. Option 2: 2x single unders

WOD Fri Mar 23, 2018

CrossFit Open 18.5 Thrusters (100/65) Chest to Bar Pullups 3/6/9/12/15/18/21/24/etc. AMRAP in 7 minutes CrossFit Open 18.5 Scaled Thrusters (65/45) Jumping Pullups 3/6/9/12/15/18/21/24/etc. AMRAP in 7 minutes — Friday Night Lights at 6pm. Open heats starting on Saturday at 9am. Please join us on Saturday for our annual post-Open BBQ/potluck. There will be burgers and more »

WOD Thu Mar 22, 2018

In 3 minutes, perform: 15 kb swings AMRAP pushups/situps/squats/walking overhead lunges/Russian twists 5 rounds. Rest 2 minutes between rounds. Perform one of the AMRAP exercises in each round. The exercises may be performed in any order. For the twists and lunges, you must do both sides for one point. Use a wallball. Choose your own more »

WOD Wed Mar 21, 2018

Part 1: Bench Press 4×5 Then… Knees to Elbows Burpee Box Jumps 10-1 Option 2: hanging knee raises

WOD Tue Mar 20, 2018

Part 1: Clean and Jerk 1-1-1 Then… In 12 minutes, perform: 15 power cleans 500m row 15 shoulder to overhead 500m row 15 clean and jerks AMRAP cal row Cap of 50 cals. If you get 50 cals, write your time on the board. Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 or more

WOD Mon Mar 19, 2018

Part 1: Back Squat 5×2 Go heavy, or use lighter weight and focus on form and speed. Then… Wallballs 25/20/15/10/5 Pullups 25/20/15/10/5 Double Unders 75/60/45/30/15 Modify the DU by reducing the reps (50/40/30/20/10 or 25/20/15/10/5) or by doing 2x single unders. Modify the pullups by doing ring rows.

WOD Fri Mar 16, 2018

CrossFit Open 18.4 21 deadlifts (225/155) 21 handstand pushups 15 deadlifts 15 HSPU 9 deadlifts 9 HSPU 21 deadlifts (315/205) 50 feet handstand walk 15 deadlifts 50 feet handstand walk 9 deadlifts 50 feet handstand walk 9 minute time cap CrossFit Open 18.4 Scaled 21 deadlifts (135/95) 21 hand-release pushups 15 deadlifts 15 hand-release pushups more »

WOD Thu Mar 15, 2018

Part 1: Front Squat 3×5 Then… Front Squats Pullups Shoulder to Overhead Toes to Bar 15/10/5 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75; chest to bar pullups

WOD Wed Mar 14, 2018

Part 1: Snatch 1-1-1 Full or power, from the hang or the floor. Then… 1 mile run or 2k row, followed by: Hang Power Snatches 2/4/6/8/10/12 Hand-release Pushups 3/6/9/12/15/18 Front-rack Lunges 2/4/6/8/10/12 Situps 5/10/15/20/25/30 AMRAP in 20 minutes. Cap of 6 rounds. Option 1: 95/65 Option 2: 75/55 Option 3: kb swings 3/6/9/12/15/18 instead of more »

WOD Tue Mar 13, 2018

Part 1: Press 4×3 Then… 15 bench presses 20 box jumps 25/20 calorie row or bike Perform 2 or 3 times. Record your SLOWEST time on the board. Option 1: 135/85 Option 2: 95/55 Option 1+: 165/105 or more Do this WOD in heats, so everyone has a spotter. Last done on Feb 14, 2017.

WOD Mon Mar 12, 2018

Part 1: Deadlift or Back Squat 3×5 Then… Deadlifts 9/12/15 Burpees Over the Bar 9/15/21 Wallballs 9/18/27 Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155; heavy wallball

WOD Fri Mar 9, 2018

Open 18.3 100 double unders 20 overhead squats (115/80) 100 double unders 12 ring muscle ups 100 double unders 20 dumbbell snatches (total) (alternating r/l) (50/35) 100 double unders 12 bar muscle ups 2 rounds. Cap of 14 minutes. Open 18.3 Scaled 100 single unders 20 overhead squats (45/35) 100 single unders 12 pullups 100 more »

WOD Thu Mar 8, 2018

Part 1: 90 seconds max cals row or bike 30 seconds rest 60 seconds cals 30 seconds rest 30 seconds cals Score is total cals. Then… Wallballs Toes to Bar 10/8/6/4/2/4/6/8/10 Option 2: hanging knee raises Option 1+ heavy wallball

WOD Wed Mar 7, 2018

Part 1: Clean and Jerk 1-1-1 Or use this time to practice the movements in the workout. Then… 10 clean and jerks 15 box jumps 20 dips 15 power cleans 20 box jumps 25 pushups 20 deadlifts 25 box jumps 30 burpees over the bar Option 1: 135/95; matador dips Option 2: 95/65; box dips more »

WOD Mon Mar 6, 2018

Part 1: Thruster 1-1-1 Or use this time to practice front-rack mobility and the transition from front squat to push press. Then… 9 thrusters 18 situps 27 double unders 5 rounds Option 1: 95/65 Option 2: 75/55 Option 3: 45/35 Modify the trusters by using dumbbells or kettlebells.

WOD Mon Mar 5, 2018

250m row 10 kb swings 10 pullups 500m row 20 kb swings 20 pullups 750m row 30 kb swings 30 pullups Option 1: 55/35 Option 2: 35/25; ring rows Option 1+: 70/45 Then (optional)… 25 back squats Men: bodyweight Women: .8 bodyweight From the rack. Reduce weight as necessary.

WOD Fri Mar 2, 2018

Open 18.2 In 12 minutes, perform: Dumbbell Squats (50/35 each arm) Bar-Facing Burpees 1-10 Immediately followed by: 1 rep max clean (full or power) Scaled: 35/20 dumbbells; stepping burpees allowed For those not doing the Open, use kettlebells instead of dumbbells. — Friday Night Lights starting at 6pm on Friday! Be there!

WOD Thu Mar 1, 2018

Part 1: Clean 1-1-1 Full or power. Part 2: EMOM, for 5 minutes: 3 position clean (high hang > hang > floor) Focus on form. Then… Power Cleans 1/2/3/4/5/6/7/8 Box Jumps 2/4/6/8/10/12/14/end AMRAP in 10 minutes. Cap of 7+8. Option 1: 135/95 Option 2: 95/65 Option 3: kb swings 2/4/6/8/10/12/14/16 instead of power cleans Option more »