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.

No comments.

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

No comments.

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

No comments.

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 hot dogs on the grill. Food will be ready around 1130am or noon. Bring a side dish, dessert, salad, etc. Everyone is invited and the weather is supposed to be nice! Don’t miss it!

No comments.

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 kb weight.

Option 1+: kb goblet squats; kb lunges; kb Russian twists

No comments.

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

No comments.

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.

No comments.

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
9 deadlifts
9 hand-release pushups
21 deadlifts (185/135)
50 feet bear crawl
15 deadlifts
50 feet bear crawl
9 deadlifts
50 feet bear crawl

9 minute time cap

For those who have a head-to-head matchup this week, please make sure you are both doing the same workout (RX vs. RX or Scaled vs. Scaled).

No comments.

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

No comments.

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 hang power snatch; kb lunges

No comments.

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.

No comments.

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

No comments.

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 single unders
20 dumbbell snatches (total) (alternating r/l) (35/25)
100 single unders
12 pullups

2 rounds. Cap of 14 minutes.

Friday Night Lights at 6pm! Be there!

No comments.

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

No comments.

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
Option 1+: 155/105; ring dips

Combine options as necessary.

No comments.

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.

No comments.

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.

No comments.

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!

No comments.

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 1+: 155/105; jumps required

Use the soft box if necessary.

No comments.