Posts Categorized: WOD

WOD Mon June 11, 2018

Part 1: Press or Bench Press 5-5-5+ Last set is for max reps, Wendler style. Then… Pullups Box Jumps Shoulder to Overhead 3/6/9/12/15/18 AMRAP in 14 minutes. Cap of 6 rounds. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 Modify the pullups by jumping or by doing ring rows. Then (optional)… In 4 minutes: more »

WOD Fri June 8, 2018

Part 1: Snatch 3×1 Full or power. Part 2: EMOM, for 5 minutes 3 position snatch (high hang > hang > floor) + 2 overhead squats Focus on technique. Modify by omitting the overhead squats. Then… Open 15.1 15 toes to bar 10 deadlifts (115/75) 5 power snatches (115/75) AMRAP in 9 minutes Modify as more »

WOD Thu June 7, 2018

Part 1: Front Squat 5×2 Go heavy, or stay light and focus on speed and technique. Or use this time to practice overhead squats. Then… 21 back squats 9 burpee box jumps 15 back squats 15 burpee box jumps 9 back squats 21 burpee box jumps Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 more »

WOD Wed June 6, 2018

Part 1: Bench Press 4×5 Then… Tabata Tabata cal row or bike Rest 1 minute Tabata situps Rest 1 minute Tabata pullups Rest 1 minute Tabata pushups Option 2: ring rows instead of pullups The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes). Rest 1 more »

WOD Tue June 5, 2018

Part 1: Clean and Jerk 3×1 Then… 15 clean and jerks 3 laps 10 clean and jerks 2 laps 5 clean and jerks 1 lap 4 clean and jerks 1/2 (.5) lap 3 clean and jerks 1/2 lap 2 clean and jerks 1/2 lap 1 clean and jerk AMRAP in 12 minutes Your score is more »

WOD Mon June 4, 2018

Part 1: Back Squat 4×5 Then… Wallballs KB Swings 25/20/15/10/5 Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45; heavy wallball Then (optional)… 1 lap 10 burpees 10 pullups 3 rounds Option 1: chest to bar pullups Option 2: regular pullups Option 3: jumping pullups Option 1+: 5 muscle ups instead of pullups

WOD Fri June 1, 2018

Part 1: Clean or Hang Clean 1-1-1 Go heavy, or just practice the movement and get warmed up for the workout. Then… 9 hang power cleans 20 double unders 12 toes to bar 20 double unders 15 box jumps 20 double unders 4 rounds Option 1: 135/95 Option 2: 95/65 Option 3: 15 kb swings more »

WOD Thu May 31, 2018

Part 1: Squat (back, front, or overhead) 4×3 Focus on technique and mobility. Then… 5 barbell squats 10 burpees over the bar 1 lap AMRAP in 12 minutes. Cap of 6 rounds. Option 1: overhead squats (95/65) Option 2: front squats (115/75) Option 3: back squats (135/95) Option 1+: 2 rounds of each squat variation; more »

WOD Wed May 30, 2018

Part 1: Push Press 3-3-3 Go heavy, or use light weight and practice technique. Or use this time to press or bench press 3×5. Then… 1 lap kb farmer’s carry 20 shoulder to overhead 3 rounds Option 1: 55/35 kbs; 95/65 Option 2: 35/25 kbs; 75/55 Option 1+: 70/45 kbs; 115/75 Then (optional)… In 3 more »

WOD Tue May 29, 2018

Part 1: Deadlift 3×5 Go heavy, or stay light and focus on form and speed. Then… 25/20 cal row or bike 10 deadlifts 25 situps 3 rounds Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155

WOD Mon May 28, 2018

Murph 1 mile run 100 pullups 200 pushups 300 squats 1 mile run Partition the pullups, pushups, and squats as needed. Suggestions are 20 rounds of 5/10/15; 10 rounds of 10/20/30; etc. If you’ve got a twenty pound vest or body armor, wear it. — Classes at 830am and 4pm. Happy Memorial Day!

CrossFit Kids!

CrossFit Kids starts June 5! We will do three cycles this summer: June 5 to June 28 July 3 to July 26 July 31 to August 23 Classes will be on Tuesdays and Thursdays from 830am to 915am. You can do one cycle or all of them. Cost is $60 per cycle for the first more »

WOD Fri May 25, 2018

Part 1: Power Clean 1-1-1 Then… Wallballs 25/20/15 Power Cleans 15/10/5 Begin and end with 25/20 cal row, bike, or ski. Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105; heavy wallball

WOD Thu May 24, 2018

Part 1: Press or Bench Press 4×3 Or go for a new one rep max. Then… 15 shoulder to overhead (115/75) 20 toes to bar 50 double unders 25 shoulder to overhead (95/65) 30 knees to elbows 75 double unders 35 shoulder to overhead (75/55) 60 situps 100 double unders Option 2: 95/65; 75/55; 45/35 more »

WOD Wed May 23, 2018

Laps 5/4/3/2/1 Row 500m/400m/300m/200m/100m 15 kb swings BETWEEN rounds (60 total) Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45 Modify by omitting the round of 5 laps/500m row; begin with 4 laps/400m row.

WOD Tue May 22, 2018

Part 1: Front Squat 5×3 Then… Back Squats Pullups Burpees over the Bar 5/10/15/20/25 AMRAP in 14 minutes. Cap of 5 rounds. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more

WOD Mon May 21, 2018

Open 11.2 9 deadlifts (155/100) 12 hand-release pushups 15 box jumps (24/20) AMRAP in 15 minutes Modify the DL by reducing the weight. Then (optional)… 20 toes to bar 20 burpee box jumps 40 situps 20 pullups 20 cal row or bike Option 2: hanging knee raises; jumping pullups

Memorial Day Murph

On Monday May 28 (Memorial Day) we will be doing Murph. There will be two class sessions, one at 830am, and the other at 4pm. All other classes will be cancelled. Please join us to honor Lt. Michael Murphy and all others who have made the ultimate sacrifice in service to this great country. Murph more »

WOD Fri May 18, 2018

Part 1: Front Squat 5×2 Then… Three 5 Minute AMRAPs 1. 15 front squats, followed by: Toes to Bar 2/4/6/8/10/12/etc. Situps 5/10/15/20/25/30/etc. 2. 15 front squats, followed by: Ring Dips 2/4/6/8/10/12/etc. Pushups 3/6/9/12/15/18/etc. 3. 15 front squats, followed by: Cal Row 5/10/15/20/25/etc. Cal Bike 5/10/15/20/25/etc. Your score is the total AMRAP reps accomplished (exclude the more »

WOD Thu May 17, 2018

20 box jumps 30 Russian twists (total) (20/14) 20 burpees 30 walking overhead lunges (total) (20/14) AMRAP in 21 minutes After each round, you must do one of the following: 3 laps 2 lap with one kb 1 lap with 2 kbs You may vary the outside work however you wish. For example, one round more »