WOD

  • 8/13/2018-8/19/2018

    Monday
    A. 10-15 minutes of pullup/muscle up practice
    B. 15 Rounds for Time (15 min cap):
    – 4 S2OH (95/65)
    – 3 Pullups
    – 2 BF Burpee
    *Compare to 4/9/2018
    C. 2-3 Sets NFT:
    – AMRAP “tough” UB Strict HSPU (kipping if no strict, then Seated DB/KB Press @ 2121)
    – Supinated Ring Rows x Map reps (burnout!)
    – 30 Ab Mat Sit Ups

    Tuesday
    A. Build quickly to a “tough” but technically perfect:
    – Back Squat X 3
    B. 2 Sets:
    – AMRAP tough UB Back Squats @ 60%
    Rest as needed
    C. For Time:
    – 50 Air Squats
    – 400m Run
    – 50 Air Squats

    Wednesday
    “Woman Crush Wednesday”
    A. 10 minute BB Power clean warmup/tech work
    B. “Elizabeth”
    For Time:
    21-15-9
    – Cleans (135/95)- Any style
    – Ring Dips
    *Compare to 4/11/2018
    C. 2-3 Sets NFT:
    – Pendlay Row X 8-10
    – Ring Pushups X AMRAP UB @ 21X1 (2s down, 1s pause,
    – L-Sit Hold on Paralette X AMSAP

    Thursday
    A. For Time w/ partner:
    – 100/80 Cals Row
    – 100 Power Snatch (75/55)
    – 100/80 Cals AB
    *Every 5 minutes, including 0:00 complete 10 synchro BF Burpees

    Friday
    A. For Time (25 cap):
    – 150 DUs
    – 50 Deadlifts (185/135)
    – 150 DUs
    – 50 Wall Balls (20/14)
    – 150 DUs
    – 50 Box Jump Overs (24/20)
    B. Coaches Core 😉

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 8/6/2018-8/12/2018

    Monday
    A. 10 mins to warm up Squat cleans
    +
    Build to todays “tough”
    – Squat Clean + 3 Front Squats (4 total squats)
    B. For time (10 cap):
    – 200 Air Squats
    *Every minute, including 0:00 coplete 5 burpees

    Tuesday
    A. 10 mins to practice HSPU/HS Walking
    B. 4 Sets (28 mins total):
    – 45s Cals AB
    Rest 15s
    – 45s Bench (155/85#)
    Rest 15s
    – 45s Deadlifts (185/130)
    Rest 15s
    – 45s DUs
    Rest 3:15

    Wednesday
    “Woman Crush Wednesday”
    A. 5-10 mins to cover row technique/practice pullups/breathing mechanics on thrusters
    B.“Jackie”
    For Time:
    – 1k Row
    – 50 Thrusters (45#)
    – 30 Pullups
    *compare to 4/4/2018
    C. Additional Accessory Work
    2-3 Sets:
    – AMRAP UB Strict Pullup + AMRAP UB Pullups (don’t come off the bar!)
    – 15 V-ups + 15 Russian twists (each side)
    *add weight to core work if easy

    Thursday
    A. For Time w/ partner:
    – 50 HSPU (scale=DB S2OH)
    – 75 DB Burpees (50/35)
    – 100 DB Front Squats (50/35)
    *Every 5 minutes, including 0:00 complete a 400m run together

    Friday
    A. 2 Rounds For Time (30 min cap):
    – 30/24 Cal Row
    – 20 Power Snatch (75/55)
    – 30 Box Jump Overs (24/20)
    – 20 SDLHP (75/55)
    – 150 DUs
    B. Coaches Core 😉

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 7/30/2018-8/5/2018

    Monday
    5-10 mins to practice/warm up HSPU/HS Walks
    +
    A. 3 Sets:
    – AMRAP “tough” UB T2B
    Rest 30s
    – AMRAP “tough” UB HSPU
    Rest 30s
    B. 3 Sets:
    – 45s Bench Press (135/75)
    rest 15s
    – 45s Max BF Burpees
    rest 15s
    – 45s Max DUs
    rest 2:15

    Tuesday
    A. 5 Min AMRAP:
    – 60/50 Cal Row
    – AMRAP Deadlifts (225/155) w/ remaining time

    Rest 5 mins:

    B. 5 Min AMRAP:
    – 50/40 Cal AB
    – AMRAP Front Squats (165/115)

    Rest 5 mins, then:

    C. 5 Min AMRAP:
    – 400m Run w/ wall ball
    – AMRAP Wall Balls (20/14)

    Wednesday
    “Benchmark Wednesday”
    A. “Danny”
    20 Min AMRAP:
    – 30 Box Jumps (24/20)
    – 20 Push Press (115/75)
    – 30 Pullups

    Thursday
    A. For Time w/ Partner:
    – 100 Cal Row
    – 80 Cals AB
    – 60 Man Makers (50/35)- No squat
    – 80 Cals AB
    – 100 Cal Row

    Friday
    A. 2 Sets:
    3 Min AMRAP:
    – 400m Run
    – AMRAP BBJO (24/20)
    Rest 2 mins
    B. 3 Min AMRAP:
    – 30/24 Cal Row
    – AMRAP SDLHP (75/55)
    Rest 2 mins
    C. 3 Min AMRAP:
    – 150 DUs
    – Max BF Burpees (24/20)
    Rest 2 mins
    B. Coaches Core 😉

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 7/23/2018-7/29/2018

    Monday
    A. 3-4 Sets:
    – Pause Front Squat X 3 (1s in bottom) + 2 Front Squats (reg. tempo)- Add weight to last weeks
    rest as needed between
    B. 6 Min AMRAP:
    – 75 DUs
    – 30 BF Burpees
    – Max Front Squat (135/95)
    Rest 4 mins
    C. 6 Min AMRAP:
    – 75 DUs
    – 30 Front Squat (135/95)
    – Max BF Burpees w/ remaninig time

    Tuesday
    A. 5-10 mins to practice/warm up HSPU/HS Walks
    +
    2-3 Sets:
    – 8-10 BB Strict Press (tough but not MAX effort)
    Rest 20s
    – AMRAP “tough” UB HSPU
    Rest 20s
    – AMRAP “tough” UB Pushups
    Rest as needed between sets

    B. 20 Min EMOM:
    1) 10-12/8-10 Cal Row
    2) 30s max Reps Bench (135/75)
    3) 10-12/8-10 Cals AB
    4) 15-20 KB Swings (53/35)

    Wednesday
    “Benchmark Wednesday”
    A. “Badger” (30 min Cap)
    3 Rounds For Time:
    – 30 Squat Cleans (95/65)
    – 30 Pullups
    – 800m Run

    Thursday
    A. For Time w/ Partner:
    – 200 Cals AB
    – 150 Cals Row
    – 100 BBJO (24/20)

    Friday
    A. For Time
    – 30 T2B
    – 30 DB Hang Clean and Jerk (50/35)- switch every 5 reps
    – 30 Deadlift (225/155)
    – 1k/900m Row
    – 30 Deadlifts (225/155)
    – 30 DB Hang Clean and Jerk (50/35)- switch every 5 reps
    – 30 T2B
    B. Coaches Core 😉

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 7/16/2018-7/22/2018

    Monday
    A. 3-4 Sets:
    – Pause Front Squat X 3 (1s in bottom) + 2 Front Squats (reg. tempo)
    rest as needed between
    *Same weight across, challenge the pause but perfect form
    B. 3 Rounds For Time (15 min cap):
    – 75 DUs (150 singles)
    – 20 Deadlifts (185/135) (225/155) (275/185)
    – 20 Lateral Burpee over the bar
    *Weights increase each round

    Tuesday
    A. 5 mins to practice/warm up HSPU/HS Walks
    B. 10 Min EMOM:
    1) 30s HSPU
    2) 30s T2B
    C. 4 Sets:
    3 Min AMRAP:
    8-16-24-32-40….
    – Air Squats
    2-4-6-8-10-12….
    – Power Cleans (155/105)
    Rest 60s between sets
    *Squats go up by 8, cleans by 2. pick up where you left off each round

    Wednesday
    “Benchmark Wednesday”
    A. Spend 5-10 minutes working tech on cycling DB snatches/BBJO (standard/efficiency/breathing)
    B. “Open 17.1”
    For Time (20 min cap):
    – 10 DB Snatch (50/35)
    – 15 BBJO (24/20)
    – 20 DB Snatch (50/35)
    – 15 BBJO (24/20)
    – 30 DB Snatch (50/35)
    – 15 BBJO (24/20)
    – 40 DB Snatch (50/35)
    – 15 BBJO (24/20)
    – 50 DB Snatch (50/35)
    – 15 BBJO (24/20)
    C. Additional work (if time/energy)
    – 3-4 Sets:
    – 20s Max Strict Pullups
    – 20s rest
    – 20s Max Ab Mat Sit Ups
    – 20s rest
    – 20s Max Pushups
    – 20s rest

    Thursday
    A. 3 Sets:
    – 8-10 BB Back Rack Reverse step back lunges (each leg) (add 5-20lbs to last weeks weight)-From Floor
    B. Complete for time w/ a partner:
    – 100/80 Cal AB
    – 100 Wall Balls (20/14)
    – 100/80 Cal Row
    – 100 Wall Balls (20/14)

    Friday
    A. For Time (25 cap):
    – 400m Run
    – 50 Pullups
    – 400m Run
    – 50 T2B
    – 400m Run
    – 50 DB C&J (50/35)
    B. Coaches Core

    Saturday
    **Paddle Boarding Trip! Sign Up on the Event page or Contact Andrew!
    A. 9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 7/9/2018-7/15/2018

    Monday
    “Upper Body Implosion”
    A. 3 Sets:
    – Bench Press X 4 @ 31X1 (3s down/1s pause/press out/1s at top)
    *Complete all 3 sets at heaviest load while maintaining tempo, try to add weight to last week!
    B. 3 Min AMRAP
    – 5 Pushups
    – 5 KB Swings (70/53)
    – 5 Burpees

    Rest 3 mins, then:
    C. 5 Min AMRAP
    – 5 Pushups
    – 5 KB Swings (70/53)
    – 5 Burpees

    Rest 3 mins, then:
    D. 7 Min AMRAP
    – 5 Pushups
    – 5 KB Swings (70/53)
    – 5 Burpees

    *Pick up where you left off after each AMRAP for a TOTAL ROUNDS Score

    Tuesday
    “ I hope you have a big trunk, cause I’m parking my bike in it”
    A. 3 Sets:
    – 8-10 BB Back Rack Reverse step back lunges (each leg) (115-135/75-95)-From Floor
    *add a 2-4″ deficit to step off if easy!
    Rest 20s
    – AMRAP “tough” UB Set of T2B
    Rest 2-3 mins between sets
    B. For Time:
    – 50 Wall Balls
    – 50 Box Jump Overs (24/20)
    *Every minute, including 0:00 complete 5 Pullups

    Wednesday
    “Benchmark Wednesday”
    A. FULL barbell warm up/prep for “DT”
    A. “DT”
    5 Rounds For Time:
    – 12 Deadlifts (155/105)
    – 9 Hang Power Cleans
    – 6 S2OH
    B. Additional Optional Work
    2-3 Sets:
    – AMRAP Farmer Carry Walk (heavy as possible, minimum of 100’ each time
    – 2 DB Death March X 8-10 (each leg)
    *MOD load, PERFECT spine angle

    Thursday
    “Look at the lungs on that one!”
    A. For Time w/ a partner:
    – 1500/1250m Row
    – 75 Box Jump Overs (24/20)
    – 75/50 Cal AB
    – 75 BF Burpees
    – 800m Run (together)
    *Split work as needed, except the run is both together!

    Friday
    “I Don’t know what to call this one”
    A. For Time (25 cap):
    – 150 DUs (150 singles)
    – 30 Thrusters (95/65)
    – 150 DUs (150 singles)
    – 30 Power Snatch (115/75)
    – 150 DUs (150 singles)
    – 30 Clean and Jerk (135/95)
    B. Coaches Core 😉

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 7/2/2018-7/8/2018

    Monday
    “Booty on Fleek”
    A. 10 Mins to Build quickly to a “Mod-Heavy” w/ perfect Form
    – Back Squat X 1 @ 31X1 (compare to 6/5)
    +
    – 60s AMRAP Back Squats @ 70% of above
    Rest 60s
    – 60s AMRAP Back Squats @ 70% of above
    B. 13 Min AMRAP:
    – 10 KB Swings (53/35)
    – 10 SDLHP (53/35)
    – 10 Goblet Squats (53/35)
    *Every break complete 5 burpees

    Tuesday
    “Pec Deck”
    A. 3 Sets:
    – Bench Press X 5 @ 31X1 (3s down/1s pause/press out/1s at top)
    *Complete all 3 sets at heaviest load while maintaining tempo
    B. 21 Min EMOM:
    1) 30s Row @ FAST pace
    2) 30s Max DB S2OH (50/35)
    3) 30s Max Pushups
    *if easy, complete w/ ring pushups, but still should be shooting for 10+ each set

    Wednesday
    *Only 7am/9am classes today!

    “4th of July Special WOD”

    A. For Time w/ a Partner:

    – 1 Mile Run Together (wear a vest, or run with a flag)

    Then,

    7 Rounds:

    – 4 Power Clean And Jerks (185/115)

    – 17 Pullups

    – 76 DUs (76 Singles)-Each, at same time

    Then

    242 Wall Balls (20/14)

    **Everyone will complete the mile run. Then, 1 person working at a time on cleans and pullups

    Thursday
    “Partner Push”
    A. 10 Rounds For Time w/ a partner:
    – 15/12 Cal AB
    – 10 Deadlifts (185/135)
    – 5 BBJO (24/20)
    *Alternate Full Rounds, 5 each

    Friday
    “Short times, high pain”
    A. 5 Min AMRAP
    – 800m Run (should take no longer than 4 mins)
    – AMRAP Pullups w/ remaining time

    Rest 5 mins, then:

    B. 5 Min AMRAP
    – 1k/850m Row (should take no longer than 4 mins)
    – AMRAP Power Snatch (75/55)

    Rest 5 mins, then:

    C. 5 Min AMRAP
    – 800m Run (should take no longer than 4 mins)
    – AMRAP T2B

    Saturday
    A. 9am CrossFit Class
    *Coaches Choce 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 6/25/2018-7/1/2018

    Monday
    “Tough Skills”
    A. 10-15 Minutes to warm up/practice HSPU/HS Walks
    B. 20 Min EMOM:
    1) 12-14/8-10 Cals Row (or scale to ~40s work)
    2) 1 “tough” UB Set of T2B
    3) 1 “tough” UB Set of HSPU (complete strict if you have them)
    4) 1 “tough” UB Set of DB Power Cleans (50/35)
    5) Rest

    Tuesday
    “FULL SEND”
    A. 3 Sets:
    – Front Squat X 3 @ 33X1 (find heaviest load w/ PERFECT form, use for all 3 sets)
    B. For Time (5 min cap):
    – 30/25 Cal AB
    – 20 Front Squat (115/75)
    – 10 BF Burpees
    C. 200m walk FLUSH

    Wednesday
    “Jack”
    A. 20 Min AMRAP:
    – 10 Push Press (115/75)
    – 10 KB Swings (53/35)
    – 10 Box Jumps (24/20)
    B. Core
    *Coaches Choice 😉

    Thursday
    “FOOT LONG, WHOS GOT THE FOOTLONG”
    *complete against a running clock:
    A. For Time (8 min Cap):
    – 50/44 Cal AB
    – 30 C2B

    When the clock hits 10:00

    B. 3 Rounds For Time (8 min Cap):
    – 12 Pullups
    – 12 BBJO (24/20)

    When the Clock hits 20:00 complete

    C. For Time (12 min Cap)
    – 30 Man Makers (50/35)

    Friday
    **Don’t Forget, Only a 3:30pm class tonight! Sign Up for Jason Phillips Nutrition Seminar starting at 5:30pm!

    “CrossFit Blasphemy”
    A. For Time w/ A Partner:
    – 1k/850m Row
    “Randy”
    – 1k/850m Row
    “Karen”
    – 1k/850m Row
    – 300 DUs

    Saturday
    – No Classes, Nutrition Certification!

    Sunday
    – No Classes, Nutrition Certification!

  • 6/18/2018-6/24/2018

    Monday
    “AMRAP Mentality”
    A. 3 Sets:
    – Front Squat X AMRAP @ 31X1 (Use same weight as last week)
    *Goal is to increase 1+ reps toe each set from last week
    Rest 2-3 mins between sets
    B. 8 Min AMRAP:
    – 750/600m Row
    – 40 Box Jump Overs (24/20)
    – AMRAP Wall Balls (20/14) w/ remaining time

    Rest 4 minutes, then:

    C. 8 Min AMRAP:
    – 600m Run
    – 40 Box Jump Overs (24/20)
    – AMRAP Power Cleans (135/95) w/ remaining time

    Tuesday
    “Shoulder Skills”
    A. 10 mins for BB Split Jerk Warm up
    +
    4-5 Sets (15 mins max)
    – Split Jerk X 2-3 w/ 2s pause in receiving positions
    Rest as needed
    *Use a load that challenges form/hold, but ISN’T overpowering
    B. 15 Min AMRAP:
    – 100 DUs (200 singles)
    – 30 Pushups
    – 100 DUs (200 singles)
    – 30 Ab Mat Sit Ups

    Wednesday
    “Woman Crush Wednesday”
    A. “Fran”
    21-15-9
    – Thrusters (95/65)
    – Pullups
    B. OPTIONAL additional work:
    2-3 Sets NFT
    – 2 KB FS X 6-8 @ 3331 (3s down/3s pause/3s up/1s pause)
    – 1 “tough” set of UB T2B (keep form and breathing in tact)

    Thursday
    “Threshold”
    A. 2 attempts to find MAX RPMs on Assault bike and MAX Wattage on Rower
    B. 2-3 Sets:
    – AB @ 70% of max for “as long as comfortable”
    Rest 30s
    – Row @ 60% of Max wattage for “As long as comfortable”
    Rest 30s
    – 60s AMRAP BBJO (20/16”)
    *Must clear entire box on jump
    Rest to FULL recovery before next set

    **”As long as comfortable= until your breathing becomes uncontrollable, local musculature becomes uncomfortable, paces drop, or all of the above!

    Friday (30 min Cap)
    “Jumping Hinge Squats”
    A. Full BB/Snatch Warm up
    B. Complete For Time w/ a Partner:
    – 100 DUs (each, at the same time)
    – 80 KB Swings (70/54)
    – 100 DUs (each, at the same time)
    – 60 Power Cleans (155/105)
    – 100 DUs (each, at the same time)
    – 40 Squat Snatch (95/65)

    Saturday
    A. 9am CrossFit Class
    *Coaches Choce 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 6/11/2018-6/17/2018

    Monday
    “Attack of the Midline”
    A. Spend 5-10 minutes warming up/practicing rope climbs
    B. 3 Sets:
    – Front Squat X AMRAP @ 31X1 (185-225/135-155)
    *Goal is NO LESS THAN 5 reps. PERFECT REPS
    Rest 30-60s
    – 2-3 Rope Climbs (if easy, mix in some legless)
    Rest 3-4 mins between sets
    C. “Death By”
    – Hang Power Cleans (135/95)
    * 5 Pullups after each set

    Tuesday
    “Everyone loves an EMOM”
    A. 16 Min EMOM
    1) 10-12 Cals AB (should take no longer than 40s)
    2) 6-8 BBJO (24/20)
    Rest 5 minutes, then:
    B. 16 Min EMOM:
    1) 10-12 Cal Row should take no longer than 40s)
    2) 6-8 DB Step Overs (50/35) (24/20)

    Wednesday
    “Woman Crush Wednesday”
    A. Spend 10-15 Minutes preparing hinge/opening up shoulders and pressing
    B. “Diane” (15 min Cap)
    21-15-9
    – Deadlifts (225/155)
    – HSPU
    C. Additional OPTIONAL Work
    2-3 Sets NFT:
    – 100’ Dball/Bag Bear hug Carry
    – “tough” Set of UB T2B
    – 100’ 2 KB FR Carry
    *rest as needed between movements, but no lolly-gagging!

    Thursday
    “Futbol Match”
    *Complete the Following w/ a partner*
    A. 14 Min AMRAP:
    – 50/40 Cal Row
    – 300 DUs
    *One partner working at a time. Split as needed
    Rest 7 mins, then:
    B. 14 Min AMRAP:
    – 400m Run- together each carrying DB (50/35)
    – 30 Alt. DB Snatch each- complete at the same time (50/35)

    Friday
    “Cardio Weightlifting”
    A. FULL BB Warm up/10 mins to warm up to working weights
    B. 20 Min AMRAP:
    – 40 BF Burpees
    – 4 Squat Cleans (165/135)
    – 30 BF Burpees
    – 8 Squat Cleans (135/95)
    – 20 BF Burpees
    – 12 Squat Cleans (115/75)
    – 10 BF Burpees
    – 16 Squat Cleans (95/65)

    Saturday
    A. 9am CrossFit Class
    *Coaches Choce 😉

    Sunday
    Open Gym: 8:30am-10:30am