W.O.D.

  • 072414

    20-18-16-14-12

    Wall Balls 20/14

    Alternating Box Step Ups while Bear Hugging Wall Ball 20/14

  • 072314

    3 rounds

    400m run

    20 pullups/c2b

    10 power snatches (155/105) (135/95)

  • 072214

    15 min AMRAP

    7 Hang Cleans 115/75

    15 Ring Push Ups

    30 Double Unders

  • 072114

    500m Row

    100 Front rack Lunges

    Elite 135/105

    Athlete 115/85

    RX 95/65

    *5 Burpees every time you drop the bar

  • 071814

    Chipper

    200m Run 

    50 Double Unders

    40 KB Sumo High Pulls

    30 Hand Release Push Ups

    20 TTB

    10 Wall Walks

  • 071714

    Death By Thrusters

    1st min 1 Thruster

    2nd min 2 Thrusters

    3rd min 3 Thrusters.....

  • 071614

    13 min AMRAP

    6 Pull ups/Chest to Bar/Muscle Ups

    12 Wall Ball shots 

    18 Sit ups W/Wall Ball

  • 071514

    Elizabeth

    21-15-9

    Cleans 135/95

    Ring Dips

  • 071413

    Buy In 400m run or 500m row

    For time

    50 Bar lunges on back

    25 Bar facing burpees

    Buy out 50 double unders/150 singles

  • 071114

    "The Hopper"


  • 071014

    Front Squat

    2x5 @ 70%

    2x4 @ 75%

    1x3 @ 80%

    Barbara 

    5 Rounds

    20 Pull ups

    30 Push-ups

    40 Sit ups

    50 Squats

  • 070914

    17 min

    30 sec work to 30 sec rest
    Row - Cal

    KB Swings 70/44

    Burpees

    Box Jumps 30/24


  • 070714

    3 Rounds for time

    20 front rack lunges 135/95

    10 bar over burpees

    200m run

  • 070314

    1 RM Front Squat

  • 070214

    1 RM Deadlift

  • 070114

    1 RM Push Press

  • 063014


    1 RM Back Squat

    1000m Row for time

    400m Run for time

  • 063014


    1 RM Back Squat

    1000m Row for time

    400m Run for time

  • 062714

    14.3

    8min AMRAP

    10 Deadlifts @135/95

    15 Box Jumps

    15 Deadlifts @185/135

    15 Box Jumps

    20 Deadlifts @225/155

    15 Box Jumps

    25 Deadlifts @275/185

    15 Box Jumps

    30 Deadlifts @315/205

    15 Box Jumps

    35 Deadlifts @365/225

    15 Box Jumps


  • 062614

    Griff

    800m run

    400m run backwards

    800m run

    400m run backwards


  • 062514


    The Ghost
    6 Rounds
    1 min of Rowing for Cal
    1 min of Burpees
    1 min of Sumo high pulls w/KB 53/35
    1 min of rest

  • 062314


    EMOM for 15 min
    1. 15 goblet squats
    2. 12 KB snatches
    3. 8 Burpees over Bar

  • 062014


    "Coe"
    10 Rounds
    10 Thrusters 95/65
    10 Ring Push ups or 15 Hand Release Push ups

  • 061914

    3 Rounds

    500m Row or 400m Run

    5 Turkish Get Ups

    30 KB Swings 

    5 Turkish Get Ups


  • 061814

    3 rounds for time

    40 Wall Balls 20/14

    25 TTB

    10 Power Snatches (135/95)

  • 061714

    Front Squats

    5-5-3-4-2

    5 rounds for time

    5 Power Cleans 185/115

    50 double unders/150 singles

    Rest 1 min between rounds 


  • 061614

    5x5 Deadlifts with 3 sec pause at top

    15 min AMRAP

    200m OH Plate Carry (45/25)

    20 Pull ups

    30 Box Jump Overs 

    40' HS Walk or Accumulate 30 sec handstand/decline push up hold

  • 061314


    Pause front squats
    5x5

    2 rounds for time (115/75)
    12 Burpees
    12 Thrusters
    12 Burpees
    12 Power Snatches
    12 Burpees
    12 Jerks
    12 Burpees
    12 Hang Cleans
    12 Burpees
    12 OHS

  • 061214

    1RM Clean

    Karen

    150 Wall Ball Shots

  • 061114


    Back Squats
    5-5-2-3-1 starting at 70% of 1RM

    Row 1k or 800m run
    30 HSPU
    30 Toes to Bar
    15 HSPU
    15 Toes to Bar
    Row 1k or 800m run

  • 6/10

    3 Rounds NOT for time

    2-4 Wall Climbs

    20 Double Unders

    8-12 Toes 2 Bar


    "Cindy"

    20 Min AMRAP

    5 Pullups

    10 Push-ups

    15 Air Squats

  • 06/09/14

    A.  3 Rounds not for time 

      5 Strict pull ups

    5 Push press behind the neck


    B.  15 min AMRAP

    400 m Run

    20 Ring Dips

    20 KBS 32/24 kg

  • 060614

    Bent Over Rows

    3 x 10 

    6 x 400m Run

    1:1 Work to Rest Ratio


  • 060514

    20-18-16-14-12-10-8-6-4-2

    Chest to Bar 

    Deadlift (205/115)

    Power Clean (205/115)

  • 060414

    Back Squat

    3 reps EMOM for 10 Min


    12 AMRAP Ladder

    OHS (95/65)

    Toes to Bar

    3-6-9-12.....

    Add three reps each round

  • 5/30/2014

    Chipper Friday!

    50 Cal row
    50 Box Jumps
    50 Deadlifts
    50 Wall Balls
    50 Ring Dips/ring rows
    50 Wall Balls
    50 Deadlifts
    50 Box Jumps
    50 Cal row

    * Scaled athletes do this in teams of 2

  • 5/29/14


    Crossfit Total

    1 Rep Max of:

    Squat
    Press
    Deadlift


    The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor.  They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters.
    There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
    Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM).

  • 052814

    5 Rounds
    3 Wall Walks
    10 Toes to Bar

    22-16-10
    KB Swings
    KB Single Arm Push Press
    KB Front Rack Walking Lunges

  • 052714

    Cleans

    5x5

    10-9-8-7-6-5-4-3-2-1

    Squat Cleans

    Burpees over the bar


  • 052314


    200m
    10 Thrusters
    200m
    9 Thrusters
    200m
    8 Thrusters
    200m run
    7 Thrusters
    200m Run
    6 Thrusters
    200m Run
    5 Thrusters
    200m Run
    4 Thrusters
    200m Run
    3 Thrusters
    200m Run
    2 Thrusters
    200m Run
    1 Thrusters

  • 052214

    Push Press

    5 x 5 x 3 x 3 x 1 x 1

    8 Rounds

    12 pull ups

    12 Burpees

    *Scaled 

    5 Rounds

  • 5/21/14


    Strength

    5x5x3x3x1x1

    Back Squat

    Then....

    3RFT

    400m run/500 m Row

    12 Deadlifts @ BW

    21 Box Jumps

  • 5/20/14

    7 min

    on the odd min... 3 snatch

    on the even min... 3 clean and jerks

    Then....

    "Holleyman"

    30 rounds

    5 wall balls

    3 HSPU

    1 Clean (185/125)

  • 5/19/14

    Row 1K for time

    then....

    For time

    30 Hang cleans (135/95)

    30 Chest to Bar pull ups

    30 Thrusters (95/65)

    REST 5 MINS then...

    10 min AMRAP

    25 Ground to Overhead (35/25)

    25 Double unders

    15 Burpess


  • 5/15/14

    800 m run for time

    then...

    Jackie

    1000 m row

    50 Thrusters (45#)

    30 pull ups


  • 5/14/14

    A. Take 10-12 min to work up to a heavy deadlift  (5x5x3x3x1x1x1)

    In 3 minutes, complete the following:
    Double-Unders x 20 reps (scaled 60 singles)
    300 Meter Run (scaled 200M run)
    24/16 kg Kettlebell Swing x Max Reps

    Score the number of Kettlebell Swings completed in each set, for a total of 5 sets. Rest exactly two minutes between sets.


  • 5/13/14 WOD


    A.
    Three sets of:
    Bulgarian Split Squats x 6-8 reps @ 30X0
    Rest 45 seconds
    Turkish Get-Ups x 3-4 reps each side
    (move slowly, be deliberate in each stage of the movement)
    Rest 45 seconds

    B.
    For time:
    10 Wall Ball Shots
    10 Pull-Ups
    9 Wall Ball Shots
    9 Pull-Ups

    1 Wall Ball Shot
    1 Pull-Up
    (advanced athletes should perform chest-to-bar pull-ups)

  • 5/12/14


    Six sets for times of:
    185/135 lb. Power Clean x 3 reps
    Ring Dips x 6 reps
    24/20″ Box Jumps x 9 reps
    Hand-Release Push-Ups x 12 reps
    Rest 3 minutes

  • 5/10/14


    Workout of the Day
    In teams of three, with only one person working at a time, complete the following as quickly as possible:
    1800 Meter Relay Run w/20 lb Medicine Ball
    100 Pull-Ups
    200 Push-Ups
    300 Squats
    1800 Meter Relay Run w/20 lb Medicine Ball

  • 5/9/14


    Workout of the Day
    A.
    Take 12-15 minutes and build to today’s 1RM Snatch

    B.
    Three rounds for time of:
    15 Handstand Push-Ups
    30 Box Jumps (24/20″)
    300 Meter Run

  • 5/8/14


    Workout of the Day
    A.
    Four sets of:
    Box Step-Ups x 6-8 reps @ 2111
    Rest 45-60 seconds
    Single-Arm Kettlebell Row x Max Unbroken Reps each arm @ 2010
    Rest 45-60 seconds

    B.
    Three sets for max reps of:
    30 seconds of Double-Unders
    30 seconds of Rest
    30 seconds of Dumbbell Ground to Overhead
    30 seconds of Rest
    30 seconds of Row Sprint
    30 seconds of Rest

  • 5/7/14


    Workout of the Day
    A.
    Three sets of:
    Strict Dumbbell Overhead Press x 6-8 reps @ 21X1
    Rest 90 seconds
    Side Plank x 45-60 seconds each side
    Rest 90 seconds

    B.
    Two sets for times of:
    Row 500 Meters
    25 Push-Ups with Hand Release
    15 Hang Power Snatches (95/65 lbs.)
    15 Wall Ball Shots
    Rest 2 minutes

  • 5/6/14


    Workout of the Day
    A.
    Four sets of:
    Deadlift x 4-6 reps @ 2111
    Rest 20 seconds
    Tall Box Jumps x 4-6 reps @ 15X1
    Rest 3 minutes

    B.
    Three rounds for time of:
    15 Pull-Ups
    25 Kettlebell Swings
    Run 400 Meters

  • 5/5/14


    Workout of the Day
    A.
    Three sets of:
    Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011
    (place front foot on a 4″ platform – a plate or stacked plates should work)
    Rest 45 seconds
    Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
    Rest 45 seconds

    B.
    For time:
    Row 20 Calories
    30 Burpees
    30 Toes to Bar
    30 Walking Lunges with 45/25 lb. Plate Overhead

  • 5/2/14

    12 min AMRAP

    15 Deadlift (#95/#65)

    10 Hanging Power Clean (#95/#65)

    5 Shoulder to Overhead (#95/#65)


    Then....

    12 Min AMRAP

    10 Burpees

    25 Double Unders

  • 4/31/14

    1 mile run for time

    Then....

    Tabata This!

    Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.


  • 4/30/2014


    SKILL/STRENGTH
    Deadlifts
    Ring Pushups

    WOD
    Run 800m
    40 Box Jumps
    30 Thrusters
    20 Burpees
    For Time

  • 4/29/2014


    Strength: Bench Press or Push Press  5x5x3x3

    Then…

    Helen

    3 laps
    21 kb swings (55/35)
    12 pullups

    3 rounds

  • 4/28/14


    Strength: Back Squats 3X5

    Then…

    7 deadlifts
    10 knees to elbows
    13 box jumps (24/20)

    AMRAP in 12 minutes

     185/125

  • 4/25/14

    "Cindy"

    20 Minute AMRAP

    5 Pull ups

    10 push ups 

    15 Air Squats


  • 4/24/14

    10!

    Then...

    1RM Clean

    Then...

    10 toes to bar
    20 kb swings
    30 lunges (total)

    AMRAP in 16 minutes

    You must row 1000m/run 800m at some point during the WOD. The row does not count toward your score.

  • 4/23/14


    Strength: determine your one-rep max for Deadlift

    Then…

    Every minute on the minute, perform:

    1 shoulder to overhead

    1 box jump

    Rest for the remainder of the minute.

    Add 1 rep to each exercise in each subsequent minute.

    Go as far as you can. As long as you complete all reps within the minute, you advance to the next minute.

    If, within the first 10 minutes, you aren’t able to complete a round, convert this to a 10 minute AMRAP with reps corresponding to the last round you finished. For example, if you finish the round of 6, but don’t make it through the round of 7, continue on at 6/6 AMRAP until 10 minutes are up.

    RX- 95/65

  • 4/22/2014 WOD

    A. 1RM Strict Press

    B. 5 Rounds

    5 Front Squat 135/95

    11 Push up

    17 Sit ups

    * You must do a 200m Farmers KB carry at some point during WOD 53/35 per arm ( carry kettlebells or plate in each arm. )

  • 4/21/14


    Strength: determine your one-rep max for back squat

    Then…

    20 wallballs
    10 burpees
    5 clean and jerks

    AMRAP in 11 minutes

    135/95


  • 4/18/14

    "Filthy 50"

    For Time:

    • 50 Box Jumps (24" / 20")
    • 50 Jumping Pull-ups
    • 50 KB Swings (1 Pood / 26#)
    • 50 Walking Lunges
    • 50 Knees-to-elbows
    • 50 Push Presses (45# / 35#)
    • 50 Back Extensions
    • 50 Wall Ball Shots (20# / 14#)
    • 50 Burpees
    • 50 Double-unders

  • 4/17/14


    Strength: Deadlift 5-5-5 reps

    Then…

    Annie

    Double Unders
    Situps

    50/40/30/20/10 reps per round

  • 4/16/14


    Strength: Press > Push Press > Jerk

    Press until failure. Without racking the bar, push press to failure, and then jerk to failure. Goal is as many reps as possible.

    Repeat for 2 cycles.

    Pick the heaviest possible weight, but be sure to get at least 10 total (but ideally not more than 20) reps per cycle.

    Then…

    200m row
    10 burpees
    10 wallballs

    5 rounds

    If all rowers are occupied, you may begin your next set of burpees and take a rower when one is available.

  • 4/15/14


    Strength: Back Squat 10-10-10 reps

    Then…

    15 pullups
    15 pushups
    15 box jumps

    5 rounds

  • 4/14/2014

    For time

    1 Mile run


    Then....

    10 toes to bar
    20 kb swings (55/35)
    30 kb lunges (55/35) (total) (holding kb anywhere)

    AMRAP in 15 minutes




  • 4/11/14


    Strength: Press or Bench Press 5-5-5 reps

    Then…

    6 shoulder to overhead
    10 pullups
    14 box jumps

    5 rounds

     135/95

  • 4/10/14


    Strength/Skill: Power Snatch 1-1-1 rep

    Those new to this movement should practice from the hang position. Talk to the trainer if you have any questions.

    Then…

    8 power snatches
    12 knees to elbows
    20 double unders

    AMRAP in 10 minutes

     115/75; unbroken DU

  • 4/9/14

    10!

    Then....

    Wallballs
    KB Swings (55/35)

    21/18/15/12/9/6/3 reps per round

    Run 200 Meters between rounds

  • 4/8/14


    Strength/Skill: Clean and Jerk

    Then…

    Fore!

    4 minutes max reps clean and jerks (135/95)
    4 minutes max reps calorie row
    4 minutes max reps burpees

    In that order.

    Your score is the total reps accomplished.

    Stagger start groups of 6 every 4 or 5 minutes.

  • 4/7/14


    Strength: Front Squat 3-3-3 reps

    Then…

    10 strict pullups
    15 front squats
    20 pushups

    3 rounds

     135/95

    Modify the pullups with banded strict pullups (or ring rows) rather than kipping pullups.

  • 4/7/14


    Strength: Front Squat 3-3-3 reps

    Then…

    10 strict pullups
    15 front squats
    20 pushups

    3 rounds

     135/95

    Modify the pullups with banded strict pullups (or ring rows) rather than kipping pullups.

  • 4/4/14


    Strength/Skill: Snatch and/or Overhead Squat

    You can’t snatch until you can overhead squat. Work on whatever is best for you. Talk to the trainer if you have any questions.

    Then…

    Randy

    75 power snatches (75/55)

    Or…

    Isabel

    30 power snatches (135/95)

  • 4/3/14


    250m row
    25 pushups
    25 situps
    25 box jumps (24/20)
    25 kb swings (55/35)

    AMRAP in 20 minutes

    The first row is 500m. All subsequent rounds it’s 250m.


  • 4/2/14


    Strength/Skill: Power Clean 1-1-1

    Then…

    6 power cleans
    8 pullups
    10 wallballs

    AMRAP in 12 minutes

  • 4/1/14


    Strength: Back Squat or Front Squat 1-1-1

    Go heavy if you’re feeling up to it. Otherwise work sets of 3 or 5 with lighter weight.

    Then…

    In 2:30, perform:

    10 front squats
    50/25 double unders
    AMRAP burpees

    Rest 2:30

    4 rounds

    Your score is the total burpees accomplished.

    Option 1: 155/105; 50 double unders per round
    Option 2: 115/75; 25 double unders per round

    Modify this WOD by reducing the number of DUs per round, so that you have time to do at least some burpee

  • 3/31


    Push Press 3-3-3

    Then...

    3 rounds for time

    15 Shoulder to overhead

    25 squats

    300 meter run

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