Posts Categorized: WOD

WOD Thu Apr 5, 2018

Part 1: Press or Bench Press 3×5 On the last set, go for max reps. Then… Shoulder to Overhead 2/4/6/8/10/12/14 Back-rack Lunges 2/4/6/8/10/12/14 Double Unders 10/20/30/40/50/60/70 AMRAP in 14 minutes. Cap of 7 rounds. Option 1: 95/65 Option 2: 75/55 Option 3: 45/35 Modify the DU by doing 2x single unders. Then (optional)… 1 minute more »

WOD Wed Apr 4, 2018

In 5 minutes, perform: 25 kb swings 30 situps 25 box jumps AMRAP cal row or bike 3 rounds. Rest 5 minutes between rounds. Your score is the total cals accomplished. Option 1: 70/45 Option 2: 55/35 Option 3: 35/25

WOD Tue Apr 3, 2018

Part 1: Back Squat 5×3 Then… Front Squats Pushups Pullups 10-1 Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105; ring dips; chest to bar pullups Option 1++: 3 muscle ups per round instead of dips and pullups Combine options as desired. Modify the pullups by doing ring rows 12-3.

WOD Mon Apr 2, 2018

Part 1: Clean and Jerk 1-1-1 Or use this time to practice the movements in the workout. Then… 12 deadlifts 9 hang power cleans 6 shoulder to overhead 15 burpees over the bar 12 deadlifts 9 hang power cleans 6 shoulder to overhead 21 burpees over the bar 12 deadlifts 9 hang power cleans 6 more »

WOD Fri Mar 30, 2018

Part 1: Snatch 1-1-1 Full or power. You may also use this time to practice overhead squats and mobility. Part 2: EMOM, for 5 minutes 3 position snatch + 2 overhead squats Omit the OHS if mobility is an issue. Then… Power Snatches 10/8/6/4/2 Wallballs 20/16/12/8/4 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75; more »

WOD Thu Mar 29, 2018

Part 1: Press or Bench Press 4×3 Or use this time to practice push press and push jerk. Then… 10 burpees 5 shoulder to overhead 15 box jumps 5 shoulder to overhead 20 pullups 5 shoulder to overhead 15 burpee box jumps 5 shoulder to overhead 15 burpee pullups 5 shoulder to overhead 20 pullups more »

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 »