WOD Thu Apr 12, 2018

Part 1: Deadlift 4×3

Then…

Deadlifts 3/6/9/12/15
Box Jumps 5/10/15/20/25

AMRAP in 10 minutes. Cap of 5 rounds.

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155

Then (optional)…

30/25 ski erg cals
30 knees to elbows

No comments.

WOD Wed Apr 11, 2018

Part 1: Overhead Squat 4×3

If you prefer, do back squats instead, but spend some time working on OHS mobility.

Then…

10 overhead squats
30 double unders

5 rounds

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; unbroken DU

Modify the OHS by reducing the weight or by using dumbbells.

Modify the DU by doing 2x single unders.

Then (optional)…

Go for a run.

No comments.

WOD Tue Apr 10, 2018

Part 1: 500m row or 1000m row

All out.

Then…

10 burpees
10 kb swings
Run to mailbox and back OR 200m row

AMRAP in 15 minutes

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

Sorry but it’s too muddy to run around the building.

No comments.

WOD Mon Apr 9, 2018

Part 1: Clean and Jerk 1-1-1

Go heavy, or use light weight and practice technique. You may also use this time to warm up the movements in the workout.

Then…

45 hand-release pushups
30 power cleans
45 situps
30 front squats
45 pullups
30 shoulder to overhead

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

Modify the pullups by doing ring rows.

Then (optional)…

1 minute burpees
1 minute wallballs
1 minute cal row or bike

Your score is total reps. Note whether you biked or rowed.

No comments.

WOD Fri Apr 6, 2018

Part 1: Deadlift 5-4-3-2-1

Add weight each set. If you don’t want to go heavy, use moderate weight and focus on speed.

Then…

3 deadlifts
5 toes to bar
7 wallballs

10 rounds

Option 1: 225/155
Option 2: 185/125
Option 3: 135/95; hanging knee raises
Option 1+: 255/175; heavy wallball

Combine options as desired.

No comments.

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 max ski erg cals

No comments.

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

No comments.

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.

No comments.

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 shoulder to overhead
27 burpees over the bar

Cap of 14 minutes.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; increase burpees to 21/27/33

50 burpee penalty if you choose 1+ but don’t finish.

Then (optional)…

30/25 cals row or bike
25 wallballs
20 pullups

Do the most challenging pullup variation that you are capable of (jumping > regular > chest to bar > strict).

No comments.

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; heavy wallball

Then (optional and time permitting)…

Rowling

No comments.

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
5 shoulder to overhead
15 box jumps
5 shoulder to overhead
10 burpees

Option 1: 115/75
Option 2: 95/65
Option 3: 75/55
Option 1+: 135/95

Modify the pullups (and burpee pullups) by doing jumping pullups.

No comments.

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.