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 minute between each Tabata interval.

The Tabata score is the fewest number of reps performed in any of the eight intervals. For example, if on pullups you get

8
7
7
7
7
6
5
4

… your score for the pullups is 4.

Your final score is the sum of your four Tabata scores. If you get 5 on pullups, 5 on situps, 5 on cals, and 5 on pushups, your final score is 20.

The exercises may be performed in any order.

No comments.

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 the total number of clean and jerks. Cap of 40. If you get 40, write your time on the board.

Option 1: 95/65 (round of 15); 115/75 (round of 10); 135/95 (rounds of 5-1)
Option 2: 75/55 (round of 15); 95/65 (round of 10); 115/75 (rounds of 5-1)
Option 1+: 135/95 (round of 15); 165/115 (round of 10); 185/125 (rounds of 5-1)

Modify the run by rowing 500m/350m/200m/100m instead.

Last done on Mar 27, 2017

No comments.

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

No comments.

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 instead of hang power cleans; hanging knee raises; 2x single unders
Option 1+: 155/105

No comments.

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; weights increase to 115/75 (ohs), 135/95 (fs), 155/105 (bs)

Combine options as desired and modify weight as necessary.

For Option 1+, you can do the squat variations in any order you’d like, as long as you do 2 rounds of each.

No comments.

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 minutes, perform:

400m run (3 laps)
AMRAP ski or bike cals

No comments.

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

No comments.

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!

No comments.

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 child and $40 for each additional child.

Signup sheets are posted in the office in the gym! Let us know if you have any questions!

No comments.

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

No comments.

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
Option 3: hanging knee raises; 2x single unders

No comments.

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.

No comments.

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.