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

No comments.

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

No comments.

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

For time:

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

No comments.

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 15 front squats).

Rest 5 minutes between AMRAPs.

You may do the AMRAPs in any order. Coordinate with classmates to ensure access to bikes and rowers.

Option 1: 135/95
Option 2: 95/65
Option 3: 75/55; hanging knee raises; box dips
Option 1+: thrusters (115/75) instead of front squats

Combine options as desired.

If front rack mobility is an issue for you, do back squats instead.

No comments.

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 can be 3 laps with no kb, one round can be 2 laps with 1 kb, etc.

You must complete the outside work to get credit for the round. For example, if you finish your 3rd round inside, and aren’t able to finish the outside work before time expires, your score would be 2+100.

Option 1: 55/35 kb(s)
Option 2: 35/25 kb(s)
Option 1+: 70/45 kb(s); heavy wallball

Then (optional)…

Practice a weakness or difficult movement such as overhead squat. Or get a good arm pump with some tricep extensions and bicep curls.

No comments.

WOD Wed May 16, 2018

Part 1: Power Clean 3×1

Then…

Power Cleans 10-1

25 double unders after each round

Option 1: 95/65
Option 2: 75/55; lateral jumps over the bar instead of DU
Option 1+: 115/75 or more

If you don’t want to do lateral jumps, modify the DU by doing 2x single unders.

No comments.

WOD Tue May 15, 2018

Part 1: Press or Bench Press 5×3

Then…

Shoulder to Overhead 7/14/21/14/7
Laps 1/2/3/2/1

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75
Option 1++: run 2/4/6/4/2

Modify the run by rowing 200m/400m/600m/400m/200m.

No comments.

WOD Mon May 14, 2018

Part 1: Back Squat 5×2

Then…

Wallballs
Pullups

21/18/15/12/9/6/3

15 situps after each round

Then (optional)…

Cals (row, bike, or ski)
KB Swings
Burpees

15/10/5

No comments.

WOD Fri May 11, 2018

Part 1: barbell warmup

Practice the movements and get warmed up for the workout.

Then…

20 power snatches
30 box jumps
20 front rack lunges (alternating r/l)
30 toes to bar
20 thrusters

Option 1: 75/55
Option 2: 45/35
Option 3: 30 kb swings instead of snatch; 30 kb lunges; 30 kb goblet squats instead of thrusters
Option 1+: 95/65 or more

Then (optional)…

If you did the barbell option, do the kb option too. Or do the weekly optional workout.

No comments.

WOD Thu May 10, 2018

Part 1: Back Squat or Deadlift 4×5

Or use this time to get warmed up for the workout.

Then…

18 wallballs
10 deadlifts
15 wallballs
10 hang power cleans
12 wallballs
10 front squats
9 wallballs
10 shoulder to overhead
6 wallballs

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more; heavy wallball

Modify the front squats by doing back squats.

Modify any movement by reducing the weight for just that movement. Set your bar up accordingly.

Then (optional)…

53 burpees for time

Happy birthday Pete. We miss you.

No comments.

WOD Wed May 9, 2018

Part 1: 4 minutes AMRAP single unders

Then…

Annie with the Runs (or Rows)

Double Unders 50/40/30/20/10
Situps 50/40/30/20/10
Laps 5/4/3/2/1 or Row 500m/400m/300m/200m/100m

Option 2: 2x single unders

No comments.

WOD Tue Apr 8, 2018

Part 1: Snatch or Overhead Squat 1-1-1

Or use this time to practice kb snatch and get warmed up for the workout.

Then…

10 single arm kb snatch (5r/5l)
15/12 cal row or bike
10 burpees

AMRAP in 14 minutes

Choose a light to moderate weight for the kb, and write that weight on the board with your score.

Option 1+: add 10 single arm kb overhead squat (5r/5l) after the snatches each round

No comments.

WOD Mon May 7, 2018

Part 1: Clean and Jerk 1-1-1

Then…

2 clean and jerks
1 round of Cindy
4 clean and jerks
2 rounds of Cindy
6 clean and jerks
3 rounds of Cindy
8 clean and jerks
4 rounds of Cindy
10 clean and jerks
5 rounds of Cindy

1 round of Cindy is 5 pullups, 10 pushups, 15 air squats

16 minute time cap

Option 1: 135/95
Option 2: 95/65
Option 1+ 155/105

Then (optional)…

In 5 mins:

400m run
500m row
AMRAP bike or ski erg cals

No comments.

WOD Fri May 4, 2018

Part 1: Back Squat or Front Squat 5-4-3-2-1

Add weight each set.

Or use this time to practice thrusters.

Then…

Frelen

400m run (3 laps)
21 thrusters (75/55)
12 pullups

3 rounds

Modify by reducing weight to 45/35.

No comments.

WOD Thu May 3, 2018

Part 1: Deadlift 4×3

Or as this time to get warmed up for the workout.

Then…

CrossFit

KB Swings
Situps
Hand-Release Pushups

30/20/10

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

Or…

BenchFit

Bench Press
Deadlift

20/10/5

Men Option 1: 1x bw bench; 1.25 x bw dead
Women Option 1: .75 bw bench; 1x bw dead

Men Option 2: .75 bw bench; 1x bw dead
Women Option 2: .6 bw bench; .8 bw dead

Reduce weight if necessary.

Then (optional)…

3 laps kb farmer carry

—-

Do both CF and BF if you want, but be aware of impact it will have on your posterior chain and lower back. We don’t often (ever) couple deadlifts and kb swings. If you want to do both, consider using light weight for one or both.

No comments.

WOD Wed May 2, 2018

Part 1: double unders

Go for a consecutive PR.

If you’re new to jump rope use this time to practice single unders and general jump rope proficiency.

Then…

Burpees
Wallballs

1/2/3/4/5/6/7/8/9/10/11

20 double unders after each set

AMRAP in 15 minutes. Cap of 11 rounds.

Option 2: 2x single unders
Option 1+: heavy wallball; unbroken DU

No comments.

WOD Tue May 1, 2018

Part 1: Press or Bench Press 5-4-3-2-1

Add weight each set. Or use this time to practice push press and push jerk.

Then…

In 4 minutes:

20 shoulder to overhead
25 toes to bar
AMRAP box jumps

Rest 2 minutes

In 4 minutes:

20 shoulder to overhead
25 box jumps
AMRAP toes to bar

Rest 2 minutes

In 4 minutes:

25 box jumps
25 toes to bar
AMRAP shoulder to overhead

Your score is the total AMRAP reps accomplished.

Option 1: 95/65
Option 2: 75/55; hanging knee raises
Option 1+: 115/75

No comments.

WOD Mon Apr 30, 2018

Part 1: Hang Clean 1-1-1

Full or power. Or use this time to front or back squat 5×3.

Then…

20/16 cal row or bike
10 hang power cleans
10 front squats

AMRAP in 10 minutes. Cap of 3+20.

Option 1: 95/65
Option 2: 75/55
Option 3: 15 kb swings instead of hang power cleans; 15 kb goblet squats instead of front squats
Option 1+: 115/75 or more; 15 hang squat cleans instead of 10 hang power cleans and 10 front squats

Combine options as desired. For instance, do hang squat cleans with 75 lbs.

Then (optional)…

25 burpee pullups

Option 1: chest to bar pullups
Option 2: regular pullups
Option 3: jumping pullups
Option 1+: 15 burpee muscle ups

No comments.

WOD Fri Apr 27, 2018

Part 1: Front Squat 4×3

Or use light weight and do pause squats.

Or just practice form and mobility.

Then…

5 front squats
7 knees to elbows
9 pushups

AMRAP in 15 minutes. Cap of 9 rounds.

You must also perform 3 laps kb farmer carry (1 kb each hand). It may be broken up however you wish but you must do at least one full lap at a time (no half laps).

Option 1: 95/65; 55/35 kb
Option 2: 75/55; 35/25 kb
Option 1+: 115/75 or more; 70/45 kb

No comments.

WOD Thu Apr 26, 2018

Part 1: Snatch 1-1-1

Part 2: EMOM, for 5 minutes

3 position snatch (high hang > hang > floor)

Focus on technique.

Then…

Power Snatches 15/12/9/6/3
Double Unders 60/50/40/30/20

Option 1: 95/65
Option 2: 75/55
Option 3: kb swings 25/20/15/10/5 instead of snatches; 2x single unders

No comments.