WOD

August 21, 2014

Thursday 8-21-14 WOD

Warm Up/Skill

Push press, front squat, thruster overview


WOD

1 rep max push press (15 minutes to establish)


+


5 rounds for time:

10x thrusters (75, 115)

5x burpee pull ups (scale: burpee jumping pull up)


*12 minute time cap

 

August 20, 2014

Wednesday 8-20-14 WOD

Warm up /Skill

Double unders


WOD

7 x 2 Back Squat


+


4 rounds for time:
25x sit ups

50x double unders

400m run

 

August 19, 2014

Tuesday 8-19-14 WOD

Warm up /Skill

Squat clean review

WOD

20 minute AMRAP:

6x squat cleans (65, 95)

9x push ups

12x box jumps

 

August 18, 2014

Monday 8-18-14 WOD


Warm up /Skill

Burgner WU

TTB progressions


WOD

5×5 Strict Press

+

8 Rounds for time:

7x power snatch (55, 75)

5x TTB

 

August 14, 2014

Thursday 8-14-14 WOD

Warm up /Skill

Push press review


WOD

5 rounds for time:

Max rep push press

200m run


*Push press weight changes each round
Males: 135, 115, 95, 75, 65 
(Plates needed: 2x25s, 4x10s)

Females: 95, 75, 65, 55, 35 

(Plates needed: 6x10s, 2x5s) or (2x25s, 4x10s, 2x5s)

 

August 13, 2014

Wednesday 8-13-14 WOD

Warm up /Skill

Double unders


WOD

5-5-3-2-1-1

Front Squat


+


2 Rounds
1 minute AMRAP Thrusters (65,95)

1 minute AMRAP bar facing burpees
1 minute rest
1 minute AMRAP Thrusters (65,95)

1 minute AMRAP double unders

 

August 12, 2014

Wednesday 8-12-14 WOD “Snatch Day”!!

Warm up /Skill

Snatch work with pvc

Include heaving snatch balance


WOD

Snatch Complex

10 Rounds:

snatch grip dl
snatch grip high pull 
full snatch
 OH squat


*Go up in weight each round

 

August 11, 2014

Monday 8-11-14 WOD

Warm up /Skill

 DL, cleans, and pull-ups


WOD

5X5 Strict Press 

+

CF304′s 

“21-15-9

11x deadlift (95, 135)

10x cleans

11x pull-ups

10x CTB pull-ups

8x deadlift

7x cleans

8x pull-ups

7x CTB pull-ups

5x deadlift

4x cleans

5x pull-ups

4x CTB pull-ups

 

August 9, 2014

Saturday 8-9-14 WOD

“DIRTY THIRTY”

30 situps 

30 push ups 

30 Kettlebell swings (1pd,1.5pd)

30 goblet squats (1pd,1.5pd)
30 Pull ups
30 Box jumps
30 Burpees
30 Deadlift (65/95)
30 Clean & jerk (65/95)
300m run

 

August 8, 2014

Friday 8-8-14 WOD


Skill

HSPU/deadlift


WOD

Max rep HSPU

then 3×10 HSPU

+

12 minute EMOM:

3x deadlift @ 85%

 

August 7, 2014

Thursday 8-7-14 WOD

CF304 

vs

 CF301 Elite

Box Competition!!!


Score= average 1rm weight, AMRAP reps, member attendance %


WOD

1 rep max clean 
*must be from the ground/ power or squat

+

10 minute AMRAP:

5x burpee to plate

10x sit ups

15x air squats

 

August 6, 2014

Wednesday 8-6-14 WOD

Warm up /Skill

Dumbbell snatch, OH squat, shoulder to OH


WOD

6×3

Back Squat

+

3 rounds

2 minute AMRAP:

2x DB snatches

2x DB OH squat

2x DB shoulder to OH

*2 minute rest

 

August 5, 2014

Tuesday 8-5-14 WOD

Skill:  
strict pull-ups
thrusters 

WOD:  
10×1 
weighted pull-ups 
-then-
5 rounds for time:

11 thrusters (55, 75)

11 pull-ups

Cash out: 100 bicycle crunches

 

August 4, 2014

Monday 8-4-14 WOD

Skill: 

Strict Press


WOD:

5X5 Strict Press 


-then-


For time:

800m run

100 box jumps

200 double unders (400 singles)

800m run

 

August 1, 2014

Friday 8-1-14 WOD

Skill:

Bench press


WOD:

Work up to a heavy-ish bench press


-then-


5 Rounds for time:

15x bench press (65, 95) 

10 kb swings

200m run

 

July 31, 2014

Thursday 7-31-14 WOD

Skill:  

OH squat review


WOD:

8×2 OH squat


-then-


3 rounds:

2 minutes to complete:

15x thrusters (45,65)

12x burpees


2 minutes rest

*final score is the longest time it took to complete one round

 

July 30, 2014

Wednesday 7-30-14 WOD

“Nicole”


5 RFT

400m run

Max rep pull ups

 

July 29, 2014

Tuesday 7-29-14 WOD

Skill:

Hang Clean
Power Clean

Squat Clean
WOD:
1RM Squat Clean
-then-
10 minute EMOM:
2x hang cleans @ 75-80%

 

July 28, 2014

Partner WOD!!!

Skill: 

TTB (Toes to Bar)

Goblet Squats


WOD:

5X5 Back Squat

(suggested goal= increase all 5 sets by 5lbs)


-then-


Partner Wod:

Buy In:  40 TTB

20 Minute AMRAP:

50m farmers carry to the half way cone (35, 50 in each hand)

10 burpees

50m farmers carry back to the start line

10 goblet squats (35,50)

Cash Out:  40 TTB

*Partners can split up TTBs as needed. After all pairs complete the TTB,  everyone goes outside to begin the 20 minute AMRAP. At the end of the 20 minutes,  all  pairs return inside to complete 40 TTB.

 

July 26, 2014

Saturday 9am WOD

Skill:

dumb bell snatch
hang clean

WOD:
25 DBS (35/55)
25 hang cleans (55/75)
50 meter run

20 DBS (35/55)
20 hang cleans (55/75)
100 meter run

15 DBS (35/55)
15 hang cleans (55/75)
150 meter run

10 DBS (35/55)
10 hang cleans (55/75) 
200 meter run

*20 minute time cap*

 

July 25, 2014

Running and Wall Balls!!!!

Skill:

Max rep pull ups

Wall ball overview


WOD:

3 Rounds of:

3 minute AMRAP

400m run

max rep wall balls

*rest 3 minutes

 

July 24, 2014

Dead lifts and Front Squats

Skill:

Front squat/ Dead lift 

8×2 front squats

WOD:

“Bell”

3 rounds for time:

21x DL (105, 185)

15x pull ups

9x front squats (105, 185)
*10 minute time cap

 

July 23, 2014

Free Standing Handstands & Push Press

Skill Work

Free Standing Hand Stands

Push Press


WOD

AMRAP for 12 minutes:

5x push press (95, 135)

10x HSPU

15x box jumps

 

July 22, 2014

Tuesday WOD

Skill:

*Hang power cleans 
(Work up to a heavy-ish HPC)

*ring dips


WOD:

AMRAP for 18 minutes:

3x hang power cleans (125, 185)

6x ring dips

9x burpees

27x double unders

 

July 21, 2014

Test2

This is a test

 

May 2, 2014

WOD

7 X 2
Jerk
then, 75 reps of 1 Reps of: ! HSPU and 1 Air Squat

 

May 1, 2014

WOD

5 X 2 Bench then,

100 Rotating Box jumps
* 3 Burpees on the top of every min

 

April 30, 2014

The Bear complex

5 rounds of:

1 power clean
1 front squat
1 push jerk
1 back squat
1 push jerk
X 7

 

April 29, 2014

WOD

5-5-3-3-2-2-1-1 of OH Squat

then, 8min AMRAP of:
20 DUs
10 Push Press (55,65)

 

April 28, 2014

Angie

For time:
100 pullups
100 pushups
100 sit-ups
100 air squats

 

April 25, 2014

WOD

20min AMRAP of:
200m run
10 burpees
10 hang power snatch (55,75)

 

April 24, 2014

Helen

3RFT of
400m run
21 KB Swings (1,1.5pood)
12 pullups

 

April 23, 2014

3 rep deads

3 rep max Deadlift then,

AMRAP in 10min of:
9 Deadlift
6 Hang Power Cleans
3 Split Jerks
(75,115)

 

April 22, 2014

Max 20 Rep Back Squat

20 rep max back squat then,

25-20-15-10-5 of:
OH Lunges (25,45)
Box Jumps

 

April 21, 2014

Strict Fran

“Strict Fran”
21-15-9 of,
Front Squat
Strict Press
Strict Pullups
(65,95)

 

April 19, 2014

No 11am class

No 11am class today. We have a great 9am class lined up, so, come on in!!

 

April 19, 2014

Festivus Games

Very proud of 304′s Crystal, Phil, and Jon, who competed in today’s Festivus Games. Great Job guys!!!!

 

April 18, 2014

WOD

AMRAP in 15min of:
5 KB Swings
5 Pullups
10 KB Swings
10 Pullups
15:15, 20:20, 25:25……reps

 

April 17, 2014

WOD

6 rounds of 2 reps of Front Squats. Heavy doubles to warm-up for Squat Cleans.

21-15-9 of
Cleans (75,115)
Box jumps

 

April 16, 2014

WOD

Max 3 rep snatch then,

10min AMRAP of:
10 Hang snatch
10 Knees to elbows

 

April 15, 2014

WOD

3 X 5 Bent over rows then,

3-6-9-12-9-6-3 of
HSPU
Burpee/reverse burpee

 

April 14, 2014

For the love of Squats

For time, perform:
100 Back squats (95,135)
every time the bar leaves your shoulders, there will be a 5 burpee penalty.

 

April 11, 2014

WOD

1RM Thruster then,
EMOM for 15min perform
3 Thrusters @ 70%

 

April 10, 2014

WOD

1RM Push Jerk then,

12min AMRAP of:
10 Toes to bar
10 Power snatches (65,95)
10 Lateral bar jumps
200m run

 

April 9, 2014

WOD

1RM Deadlift then,
For time:
10-1 Deadlift (155,225)
1-10 Pistols per leg

 

April 8, 2014

WOD

For time:
400m run
15 pushups
15 situps
15 burpees
15 step ups
15 box jumps

200m run
15 pushups
15 situps
15 burpees
15 step ups
15 box jumps
200m run
15 pushups
15 situps
15 burpees
15 step ups
15 box jumps
400m run

 

April 7, 2014

WOD

1 Rep Max Power Clean

Then,
12-9-6-3
Shoulder to overhead (95,135)
Pullups

 

April 5, 2014

WOD

Katherine’s Birthday WOD at 9am with Oly Class at 11am

 

April 4, 2014

WOD

20min AMRAP of:
1 wall walk
7 burpee box jumps
7 ring dips
2 wall walks
7 burpee box jumps
7 ring dips
3 wall walks
7 burpee box jumps
7 ring dips
.
.
.
.

 

April 3, 2014

WOD

600 m. run
30 deadlifts (275/185)
400 m. run
30 power cleans (185/115)
200 m. run

 

April 2, 2014

WOD

4 Rounds for Reps of:
1 minute KBS
1 minute front rack lunges (45#)
1 minute push press (45#)
1 minute summo dead lift (1,1.5p)
1 minute rest

 

April 1, 2014

WOD

Want to congratulate all the athletes who completed the Open!! Great job guys!! We have a year to get ourselves ready for next years!!!

OH Squats from the rack:
10 at 45/65
9 55/75
8 65/85
7 75/95
6 85/105
5 95/105
4 95/115
3 105/135
2 110/145
1 115/155
then,

5min AMRAP of Box Jumps

 

March 31, 2014

WOD

Hope everyone had a great weekend. Make sure to bring your jump ropes tomorrow.

5RFT of
10 HSPU
20 Situps
30 DUs

 

March 28, 2014

14.5!

21-18-15-12-9-6-3 of:

Thrusters (65,95)
Bar facing Burpees

 

March 27, 2014

WOD

15min to establish a 1RM Strict Press and,

3RFT of:
400m Run
50 Air Squats

 

March 26, 2014

WOD

An ascending ladder in 12 min of:
2 Pistols
2 KB Swings
4 Pistols
4 KB Swings
6 Pistols
6 KB Swings
.
.
.
until the 12min mark

 

March 25, 2014

WOD

5-3-1-1-3-5-5 of front squat then,
2min of handstand holds

 

March 24, 2014

WOD

21-15-9 of:
Power snatch (65,95)
Box jumps
Pullups

 

March 21, 2014

14.4…

As many rounds as possible in 14min of :
50 TTB
40 Thrusters 45#
30 Cleans (95,135)
20 CTB pullups
30

 

March 20, 2014

WOD

5 rounds of:

3min on with 3min of rest, perform as many rounds of:
9 deadlift (65,95)
6 hang snatch
3 OH squat

 

March 18, 2014

WOD

15-1 Pull-ups and 1-15 HSPU

 

March 17, 2014

Wod

10 x 2 Split Jerk
then…
12 min. AMRAP of TGU (1pd./1.5pd)

 

March 12, 2014

WOD

2 X of 5min on with 5 min off of:
20 Thrusters (45,65)
10 TTB

 

March 11, 2014

Run

As many laps as possible in 30min of running. Yay!!!!!!!!!!!!!!!!!!!!!!!!

 

March 10, 2014

WOD

Work on getting a 1 rep max clean and jerk, then,

Every min on the min perform,
3 clean and jerks

 

March 8, 2014

14.2

Remember, the 11am WOD is for those going for record on 14.2

 

March 7, 2014

14.2ish

For time, complete:
10 OH Squat (65,95)
10 CtB Pullups
12 OH Squat
12 CtB
14 OH Squats
14 CtB
16 OH Squat
16 CtB

 

March 6, 2014

WOD

We will doing a lot of deadlift today. Plan to get heavy.

 

March 5, 2014

WOD

10 rounds of:
10 box jumps
10 burpees

 

March 3, 2014

Closed

Another storm upon us. Most reliable sources say yay to around 8 inches. Which means I going ahead and closing the morning classes. I will repost about opening.

 

March 2, 2014

Cheer

Looking for a huge crowd to cheer some athletes on tomorrow

 

February 28, 2014

14.1

10min AMRAP of:
30 DUs
15 Power Snatch (55,75)

 

February 27, 2014

WOD

5 rounds for time of 15 thrusters (45,65)
15 chest to bar oull-ups

 

February 27, 2014

WOD

15min emom of 5 deadlidft

 

February 27, 2014

Open Gym

No more regular classes fm.or the rest of the morning. Open Gym:
10x500m rows for time

 

February 26, 2014

WOD

2 time trhough:
2min of wall waks
2min of air squats
2min of box jumps
2min of DUs
With 1min rest between each exercise

 

February 25, 2014

WOD

7min AMRAP of:
5 Hang Squat Cleans (95,155)
10 Toes to Bar

 

February 24, 2014

Snatch-tastic

10 rounds of the complex:
1 snatch
1 heaving snatch balance

 

February 22, 2014

Open

Just an update, the Open starts this week, which means, the Friday workout will be the Open WOD. For those who are in the Open and need to be judged, we will have sign up sheets. This will ensure everyone can be validated. Prime time for the Open WOD to be done will be Friday evening and Saturday. Outside of that, please contact a coach so you can get your score. With all that being said, I am looking for a list of all judges so that we can make sure there is a judge for the participants..

 

February 21, 2014

WOD

Front squat and bench. 5-3-2-1-1-1-1

 

February 20, 2014

WOD

Sooy, Here is the WOD:

5 Thrusters (75,115)
10 front rack lunges
10 Trusters
20 Lunges
15 Thrusters
39 lunges

 

February 20, 2014

WOD

1min on, 1min off KB swings
2min on, 2min off SDHP
3min on, 3min off KB swings
4min on, 4min off SDHP
for reps

 

February 18, 2014

WOD

2min of Tabata Squat Jumps then,

12min EMOM of,
3 Snatch Grip Deadlift

 

February 17, 2014

5min of fun

In this workout, you will rotate between 4 different exercises. In which, you have 5min to complete the required reps.

5min to do 50 Box Jumps
5min to do 50 Burpees
5min to do 500 ***singles***
5min to do 50 sit-ups

 

February 14, 2014

Closed

Friday, tomorrow, we will be at least closed in the morning. Stay tuned for more details.

 

February 14, 2014

Opening time

We will Have evening classes.

5-5-3-2-1-1-1 Front squat
5-5-3-2-1-1-1
Bench

 

February 14, 2014

WOD

Hey guys, messed up that last post. Here is today’s:

Friday
Handstand Skill work

“Little Cindy”
12min AMRAP
5 pushups
10 situps
15 air squats

Friday
Handstand Skill work

“Little Cindy”
12min AMRAP
5 pushups
10 situps
15 air squats

Friday
Handstand Skill work

“Little Cindy”
12min AMRAP
5 pushups
10 situps
15 air squats

 

February 13, 2014

Closed

Closed tomorrow morning at least. Wait for more posts.

 

February 13, 2014

closed

Upgrade, we are now closed Thrusday the 13th!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

February 12, 2014

WOD

Achieve a 1RM Power Clean

Then a 7min AMRAP of:
5 Power Clean at 65% of the 1RM
10 Front Squats
15 Lateral jumps over the bar

 

February 11, 2014

WOD

5×5 Push Press then,

12min Tabata of
TTB
Burpees
Box jumps

Rotating exercises every min.

 

February 10, 2014

WOD

5×5 Back Squat then,

5 Rounds for time of:
25 DUs (75singles)
15 Dips

 

February 6, 2014

WOD

5 rounds for time of:
10 DB deadlift
10 DB cleans
10 HSPU

 

February 5, 2014

WOD

***No morning classes due to weather***

1 Rep Max Snatch then,

For 10min ladder,
1 snatch
1 pullup
2 snatch
2 pullups
and so on.

 

February 4, 2014

Closing

***As of right now, no morning classes.***

 

February 4, 2014

WOD

10-20-30-20-10 of:
Goblet Squats
KB swings
Goblet lunges
(1,1.5)

 

February 3, 2014

WOD

12min AMRAP of:
10 dumbbell snatches
10 box jumps

 

February 3, 2014

Possible clossings

Stay tuned into website for possible clossings. Just in case.

 

February 3, 2014

Opening time

Will be open around 4-ish

 

January 31, 2014

WOD

3 X 5 Behind the neck push press then,

5min AMRAP of:
20 KB swings (1,1.5pood)
20 Dips

 

January 30, 2014

Grace

5-5-3-2-1 Front Squat then,

Grace:

30 Clean and Jerks for time at 95,135#

 

January 29, 2014

WOD

Continuously running clock:
6min to do 30 SDHP and 25 Burpees
6mins for Three rounds of: 12 Thrusters and 12 TTBs
6mins to accomplish: Three rounds of 20 front rack lunges and 10 box jumps

 

January 28, 2014

WOD

10 Deadlift at 50%
10 Deadlift at 60%
8 Deadlift at 75%
6 Deadlift at 85%
4 Deadlift at 90% 1 rep max

Work hard and push hard for those rep numbers, especially the 90%

 

January 27, 2014

WOD

25 Shoulder to Overhead (75,115)
10/5 Chest to Bar pullups/MUs
20 Shouldr to Overhead
8/4 CTB/MUs
15 Shoulder to Overhead
6/3 CTB/MUs
10 Shoulder to Overhead
4/2 CTB/MUs
5 Shoulder to Overhead
2/1 CTB/MUs

 

January 24, 2014

WOD

5-5-3-2-1 Strict press then,

EMOM for 10min of:
1 clean, 1 push press, 2 spilt jerk before the bar comes down

 

January 23, 2014

WOD

Changing gears for tomorrow…going with Tuesday’s because we all missed it.

AMRAP in 15min of:
9 deadlift
12 pushups
15 box jumps

 

January 22, 2014

WOD

Take caution tomorrow morning. They are calling for very low temps and drifting snow. Please, play it safe.

Ascending ladder in 7min of:
3 thrusters
3 chest to bar pullups
6 and 6, 9 and 9…..until 7min

 

January 21, 2014

Fun

15min AMRAP of:
9 deadlift (100,155)
12 pushups
15 boxjumps

******Check website for closing if need be********

 

January 21, 2014

Closed

*****Due to the weather, we will be closed for the rest of the day******

 

January 21, 2014

Closing

*ATTENTION*
There is a Winter Storm Warning in effect for tomorrow claiming that we could get 6-8 inches of snow. Because we don’t know how the weather is going to be throughout the day tomorrow, we will be closed in the morning and will post about evening classes later in the day. Be safe and use good judgement on the roads!

 

January 21, 2014

Opening time

We will open at 7:15 tomorrow. No 5:15 or 6:15 tomorrow morning.

 

January 20, 2014

WOD

3 X 5 OH Squat then,

60 bar facing burpees
30 OH squat (95,135)
as many dips as possible until the 10min mark.

 

January 18, 2014

WOD

Hey guys, great week!! No Oly at 11am tomorrow but ‘Open’ practice workout.

 

January 17, 2014

WOD

15min AMRAP of:
3 HSPU
7 snatch (55,95)
10 box jumps

 

January 16, 2014

WOD

3X5 Deadlift
3X3 Deadlift
3X1 Deadlift then,

5RFT of
5 Deadlift (185,315)
10 Burpees

 

January 15, 2014

WOD

AMRAP in 12 min of:
4 Pullups
8 KB swings (1,1.5)
12 SDHP
16 situps

 

January 14, 2014

WOD

1 RM Split Jerk then,

For time:
100 DUs
21 Shoulder to OH (95,135)
75 DUs
15 Shoulder to OH
50 DUs
9 Shoulder to OH

 

January 13, 2014

WOD

For time:
40 thrusters (45/75)
40 push press
40 OHS
40 Front Squat

On the top of every min, perform 4 burpees

 

January 10, 2014

WOD

For time complete:
5-10-15-20-25-30 of,
situps
OH lunges (25,45)

 

January 9, 2014

WOD

7 X 3 Back Squat till 3RM

 

January 8, 2014

WOD

5 rounds for time of:
15 Box Jumps
12 Push Press (75,115)
9 Toes to Bar

 

January 7, 2014

WOD

10min AMRAP of:
30 DUs
15 Power Snatch (55,95)

 

January 6, 2014

WOD

Max Unbroken Pullups then,

AMRAP in 5min of Clead and Jerk
(110,165)

 

January 3, 2014

WOD

5 X 5 Front Squat
5 x 5 Deadlift

 

January 2, 2014

WOD

As Many Rounds as Possible in 10min of:
6 pistols
8 one armd snatch
30 DUs

 

December 31, 2013

WOD

Every min on the min for 12min, perform:
:15sec L-sit hold
10 box jumps

 

December 30, 2013

WOD

7 X 3 of Hang Squat Cleans

 

December 27, 2013

WOD

5 Cleans (115,185)
1 Round of Cindy
4 Cleans
2 Rounds of Cindy
3 Cleans
3 Rounds of Cindy
2 Cleans
4 Rounds of Cindy
1 Clean
5 Rounds of Cindy

Cindy=
5 Pullups
10 Pushups
15 Air Squats

 

December 26, 2013

WOD

3 Rounds for Time of:
20 KB Swings
40 Push Press (65,95)
60 Air Squats

 

December 24, 2013

Bear Complex

http://www.youtube.com/watch?v=0WOP9J7QPwI
The Bear Complex with a video explaining it.
Remember only a 9am class

 

December 23, 2013

WOD

Every min on the min perform,
4 snatch grip deadlift
2 hang squat snatch

 

December 20, 2013

Taken it Slow

Tempo Back Squats x 10

 

December 19, 2013

AMRAP tastic

AMRAP in 12 min of:
5 HSPU
10 Burpees
15 Air Squats

 

December 18, 2013

Leg crusher

21-15-9 of:
squat cleans (105,155)
box jumps

 

December 17, 2013

10 X 3 Overhead Squats!!!

10 rounds of 3 overhead squats for load

 

December 16, 2013

Smoked Shoulder

10 rounds for time of:
5 shoulder to overhead (75,115)
10 chest to bar pullups
20min time cap

 

December 13, 2013

WOD

4 rounds for reps of:
1 min deadlift (115,185)
1 min pullups
1 min KB Swings
1 min burpees
1 min rest

 

December 12, 2013

WOD

1 Rep Max Squat Clean
then

3min on 3min off
4min on 4min off
5min on 5min off of:
3 squat cleans (65,95)
6 TTB
9 push press (65,95)

 

December 11, 2013

WOD

7 RFT of
7 snatch (75,95)
7 pushups
7 boxjumps

 

December 10, 2013

WOD

Max Deadlift and Annie
50-40-30-20-10 of:
DUs
Situps

 

December 9, 2013

WOD

Reminder, no morning classes.

20min AMRAP of:
5 thrusters (65,95)
7 hang power cleans (65,95)
10 SDHP (1,1.5 pood)

 

December 5, 2013

WOD

21-15-9 of
Push Press (95,135)
KB Swings (35,53)
DUs

 

December 4, 2013

WOD

2 separate AMRAPs

1) EMOM for 10min, perform 3 burpees with the time remaining, perform as many pullups as possible

2) EMOM for 10min 3 burpees with the remaining time, perform as many HSPUs

 

December 3, 2013

WOD

10 X 1 Front Squat with 500m Row test!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

December 2, 2013

A 300 Workout!!

In 12min perform:
75 situps
25 deadlift (115,165)
75 situps
25 cleans (85,115)
75 situps
25 thrusters (65,95)
If time remains, as many toes to bar to finish out the time.

 

November 29, 2013

WOD

Remember, classes start at the 9:15.

AMRAP in 10min of:
15 Deadlift (135,185)
21 Box Jumps

 

November 27, 2013

WOD

100 of:
1 Front Squat
1 OH Squat
1 Back Squat
With an empty bar

 

November 26, 2013

WOD

Max Clean and Jerk then,

Every min on the min for 10min perform,
3 clean and jerks

 

November 25, 2013

Snappy

10 rounds for time of:
10 snatch (55,75)
10 burpees

 

November 22, 2013

Amanda

9-7-5 of:
Muscle Ups
Squat Snatch (95,135)

 

November 21, 2013

WOD

Partner WOD.

Partner 1:
10 OH overhead Lunges
5 TTB
10 Situps
Partner 2:
Wall sit till complete, then swich out
Due for 30min

 

November 20, 2013

WOD

Every min on the min for 15min perform
2 Squat Cleans and 2 Front Squats

then,
90sec L-sit holds

 

November 19, 2013

Diane

21-15-9 of
Deadlift (155,225)
HSPU

 

November 18, 2013

WOD

Find a 1 rep max bench, then,

5 rounds of:
as many reps of bench at 60% 1RM
as many reps of ring dips

 

November 15, 2013

WOD

10×1 thrusters then Fran!

 

November 14, 2013

WOD

5 rounds for time of:
200m run
7 pullups
7 front squats
7 HSPU
(95,135)

 

November 13, 2013

Jack

20min AMRAP of
10 Push Press (85,115)
10 KB Swings (1 pood,1.5 pood)
10 Box Jumps

 

November 12, 2013

WOD

5 rounds for time of:
10 OH Squat (75,115)
50 DUs

 

November 11, 2013

WOD

Only 9:15, 11:15, 4:30, and a 5:30 classes tomorrow

“Randy”
For time,
75 Snatches
(55,75)

 

November 9, 2013

WOD

9am WOD with an Olympic lifting at 11am.

 

November 8, 2013

WOD

5 X 5 Back Squat
5 X 2 Back Squat
10 X 1 Back Squat

 

November 7, 2013

WOD

Every min on the min for 15min perform,
5 pullups
5 situps

 

November 6, 2013

WOD

21-18-15-12-9-6-3 of:
deadlift
hang power clean
front squat
push jerk
(65,95)

 

November 5, 2013

WOD

5 x 10 Strict Press
5 x 3 Puss Press
5 x 1 Split Jerk

 

November 4, 2013

WOD

150 Box Jumps for time
*On the top of every min perform 5 Burpees
10min time cap

 

November 1, 2013

WOD

2, 3min Rounds of:
Every 30sec perform 1 power clean
3min on, 3min off

Then,
For 5min every 30sec perform,
2 HSPU or 1 15sec Hanstand Hold.

 

October 31, 2013

WOD

30 Bar Facing Burpees
30 Thrusters
20 Bar Facing Burpees
20 Thrusters
10 Bar Facing Burpees
10 Thrusters
(#75,!05)

 

October 30, 2013

WOD

10 rounds of 1 Deadlift then,

AMRAP in 10min of:
5 KB Swings
5 Situps
5 Deadlift (155,225)

 

October 29, 2013

WOD

10 Strict press
15 OH squats
20 Push press
25 Front squat
30 Push jerk
35 Back squat
(75,105)

 

October 28, 2013

WOD

800m run
1 round of Cindy
600m run
2 rounds of Cindy
400m run
3 rounds of Cindy
200m run
4 rounds of Cindy

 

October 25, 2013

WOD

15min of 1 snatch grip deadlift
1 snatch high pull
1 hang snatch
all without putting the bar down for all three

then,
Max Snatch

 

October 24, 2013

WOD

Death by Burpees then,
As Many Laps as Possible in the pool in 20min.
Wear Clothes

 

October 23, 2013

Core-tastic

AMRAP in 20min of:
50 situps
50 toes to bar
50 Russian twists

 

October 22, 2013

WOD

10 X 1 of:
Overhead Squat

GO HEAVY!!!!

 

October 21, 2013

WOD

Great job to everyone this weekend. From the Festivus to our throwdown, the athletes and volunteers. An amazing Saturday!!!
For tomorrow we have a WOD dedicated to Autism called “Lift Up Luke.”

http://www.youtube.com/watch?v=HOQahflaR0M

5min AMRAP of
4 power cleans (105,155)
24 DUs
10 pullups

 

October 19, 2013

WOD

No 11am WOD tomorrow.

 

October 18, 2013

WOD

5 X 5 Strict press
5 X 5 Push press
5 X 5 Split jerk

 

October 17, 2013

WOD

3 X 5 Front Squat
then
As Many Laps as Possible running in 30min

 

October 16, 2013

WOD

21-15-9 of:
HSPU
Pullups
Pushups

 

October 15, 2013

WOD

An ascending ladder in 20min of:
5 deadlift (185,275)
5 burpee box-jumps

 

October 14, 2013

WOD

Every min on the min, perform
3 Thrusters (105,155)

Then, 8 rounds of a pullup Tabata

 

October 11, 2013

WOD

10 Rounds For Time of:
3 Toes to bar
6 HSPU
9 Pullups
12 Box Jumps

 

October 10, 2013

WOD

200m run
25 snatch grip deadlift (105,165)
200m run
25 hang power snatch (95,115)
200m run
25 OH squat (65,95)

 

October 9, 2013

WOD

10min of,
:30sec on :30sec off
med ball cleans
wall ball shots

 

October 8, 2013

WOD

50 Push Press (65,95)
40 Burpees
30 Hang Power Cleans (105,145)
20 Burpees
10 Deadlift (195,235)

 

October 7, 2013

WOD

6min on, 6 min off for 2 rounds complete:
800m run then,
as many Ground to Over Head as possible with the remaining time.
(95,135)

 

October 5, 2013

WOD

Great week we had. Have a great day planned for tomorrow, a 9am WOD and an 11am Olympic Lifting class

 

October 4, 2013

WOD

3, 3min AMRAPs of:

5 KB swings
3 HSPUs

 

October 3, 2013

WOD

Weight staying the same, 10 X 2 1 1/4 Squats

 

October 2, 2013

WOD

3 RFT of:
25 Push Press (65,95)
200m Run

 

October 1, 2013

WOD

An ascending latter in 20min of:
5 air squats
5 DUs
10 air squats
10 DUs
15 air squats
15 DUs
……..add 5 reps per round till 20min has ended

 

September 30, 2013

WOD

Every min on the min for 15min,
complete 2 split jerks.
Weights starts from the ground.

 

September 28, 2013

WOD

9am WOD
10am Nutrition Lecture
11am Oly Class = Fun!!!!

 

September 27, 2013

WOD

10 RFT:
1 TGU
2 Wall Walks
3 Muscle ups OR pull ups

 

September 26, 2013

WOD

3-3-3-3-3 of,
Hang Power Snatch for weight
then,
50 Hang Snatches for time (55, 75)

 

September 25, 2013

WOD

5 Rounds:
20 OH walking lunges w/ bar (35,45)
20 burpees
For time

 

September 24, 2013

WOD

1-1-1-1-1 of:
Front Squat for weight then,
21-15-9 of,
Front Squat (65,95)
situps

 

September 23, 2013

WOD

3 Rounds for time of:
400m run
12 Body weight deadlift
21 Box Jumps

 

September 20, 2013

WOD

100m run
200m run
400m run
600m run
800m run
600m run
400m run
200m run
100m run
for time

 

September 19, 2013

WOD

10-1 of Chest to Bar Pullups
1-10 of HSPU
for time

 

September 18, 2013

WOD

Heavy triplets of back squat and strict press!!!!!!!!!!!!1

 

September 17, 2013

WOD

10 min AMRAP of Burpees
Every min on the min perform 3 snatches (75,115)

 

September 16, 2013

WOD

10 Rounds For Time of:
3 Deadlift (225,315)
6 Pushups
9 Boxjumps

 

September 13, 2013

Wod

20 min AMRAP
15 ring push ups
10 pistols
5 KTE

 

September 12, 2013

Wod

“Grace”
30 clean & jerks (#135,#95)

 

September 11, 2013

Wod

1mile run
Then
Dead lift 5-5-3-2-1

 

September 10, 2013

WOD

Fran
21-15-9
Thrusters(#95,#65)
Pull ups

 

September 9, 2013

WOD

10×2 bench press. 200 meter run btw. lifts.

 

September 5, 2013

WOD

Every minute on the minute, perform 2 split jerks

Weight will be cleaned for the floor.

 

September 4, 2013

WOD

21-15-9
Snatch (65,95)
Box Jumps
Ring Dips

 

September 3, 2013

WOD

Turkish Get Up work with,

8 X 2 Front Squat

 

September 2, 2013

WOD

2 Heats for tomorrow. Starts at 10am. 40min time cap

6 Rounds for time of:
30 air squat
19 power cleans (95,135)
7 strict pullups
400m run.

 

August 31, 2013

WOD

9am WOD and Olympic Lifting class at 11am consisting of: 3 position snatch, OH Squat, pull under drills

 

August 30, 2013

WOD

3 X 5 Deadlift then,

3min on, 3min off
4min on, 4min off
5min on, 5min off
for total reps of

KB Sumo Deadlift
KB SDHP
KB Swing
(35,53)

 

August 29, 2013

WOD

Fun. A lot of!! Show up and have fun!!

 

August 29, 2013

WOD

5 rounds for time of:
9 HSPU
15 Thrusters (65,95)
21 DUs

 

August 28, 2013

WOD

An ascending ladder in 10min of:
15 situps
1 TTB
1 wall walks
15 situps
2 TTB
2 wall walks
…until the 10min elapses

 

August 27, 2013

WOD

Max Clean and Jerk then,

7min AMRAP of
Burpees

 

August 26, 2013

Hot Shots

For time:
19 Air Squats and 7 Pullups
18 Air Squats and 7 Pullups
all the way down to,
1 Air Squat and 7 Pullups
25min time cap

 

August 24, 2013

WOD

No 9am. However, we have an 11am Oly class!!

 

August 23, 2013

WOD

600m run
20 one armed snatch
400m run
30 one armed snatch
200m run
40 one armed snatch
for time!!
(35,55)

 

August 22, 2013

WOD

3 rep max on Deadlift then,

5Rounds for Time of:
5 Deadlift (185,250)
25 DUs

 

August 21, 2013

WOD

Every Min on the Min perform,
5 Burpees. For the rest of the min do as many thrusters as possible.
Continue for 15min
(65,95)

 

August 20, 2013

WOD

10 X 1 OH Squat

3min AMRAP of OH Squat #45

 

August 19, 2013

WOD

For time:
4 Cleans
9 Air Squat Lateral Jump
4 Cleans
12 ASLJs
4 Cleans
15 ASLJs
4 Cleans
18 ASLJs
4 Cleans
21 ASLJs
(95,135)

 

August 17, 2013

WOD

So, two options tomorrow. A 9am WOD and Oly work at 11am!!

 

August 16, 2013

WOD

5 rounds for time of:
20 OH Lunges (25,45)
20 Toes to Bar
20 (per side) Reverse Wood Choppers

 

August 15, 2013

WOD

400m run
Thruster/wallball
400m run
Thruster/wallball
400m run
for time

 

August 14, 2013

WOD

Snatch work on hump day.

 

August 13, 2013

WOD

16 X 100m sprints
Yay!!!

 

August 12, 2013

WOD

AMRAP in 15 min of:
10 KB Swings (35,53)
10 Goblet Squats
10 Box Jumps

 

August 9, 2013

WOD

3 Rounds for time of 25 Burpees
50 DUs
*7min time cap

 

August 8, 2013

WOD

5 rounds for time of:
5 Deadlift (205,315)
5 Pistols per leg

 

August 7, 2013

WOD

For time:
1 front squat
1 OH squat
1 back squat
repeat 100 times for time!!
#45

 

August 6, 2013

WOD

5 rounds of:
strict press to failure, then go right into push press to failure, then right into push jerk till failure.
Post reps per round.
(65, 95)

 

August 5, 2013

WOD

5 X 3 of Thrusters (Go up in weight) then
1min AMRAP of #45 thrusters

 

August 2, 2013

WOD

5-3-2-2-1 of some heavy deadlift!!!!!!!!!!!!!!!!!

 

August 1, 2013

WOD

For time:
21-15 -9 of
Front Squat (65,95)
Pullups

 

July 30, 2013

Nancy

Nancy!

 

July 24, 2013

WOD

5 rounds of
Back Squat (150,225)
400m run

 

July 23, 2013

WOD

1-1-1-1-1-1-1-1-1-1-1-1 of
Snatch Grip Deadlift
Hang Power Snatch
Squat Snatch
for load

 

July 22, 2013

WOD

1-15 of SDHP (35,53)
15-1 of Chest to Bar Pullups

 

July 19, 2013

WOD

Partner AMRAP of:
10 OH Squat (65,95)
20 Box Jumps
10 OH Squat
Alternate each cycle

 

July 18, 2013

Fritts

5-3-2-2-1-1 of
Bench then,
7min AMRAP of Clapping Pushups

 

July 17, 2013

Helen

3 rounds for time of:
400m Run
21 KB Swings (35,53)
12 Pullups

 

July 16, 2013

WOD

5 rounds for time of,
200m run
20 HSPU
20 situps

 

July 15, 2013

WOD

2-2-2-2-2-2-2-2-2-2
Deadlift
Weight stays the same.

 

July 13, 2013

WOD

Partner style WOD at 9am with Flag-Football at 11am.

 

July 12, 2013

15s

For time:
15 ring pushups
15 box jumps
15 clean and jerk (85,115)
15 front rack lunges (85,115)
15 C2T2B
15 clean and jerk
15 front rack lunges
15 box jumps
15 ring pushups

 

July 11, 2013

WOD

5-3-2-2-1 Squat Clean and
5-3-2-2-1 Front Squat

 

July 10, 2013

WOD

50 DUs 10 Burpees
40 DUs 20 Burpees
30 DUs 30 Burpees
20 DUs 40 Burpees
10 DUs 50 Burpees
For time

 

July 9, 2013

Lynn-esq

1RM Strict Press then,
5 rounds of:
Max Effort Strict Press (60%)
Max Effort Pullups

 

July 8, 2013

WOD

AMRAP in 10min of,
5 deadlift (165,245)
10 pistols (5 per leg)
5 HSPU

 

July 6, 2013

WOD

Awesome way to spend your morning. A 9am Wod and an 11am Wod.

 

July 5, 2013

Black Jack

7 rounds of 3 reps of the fallowing:
HSPU
Thruster (95,135)
Knees to Elbow
Burpee
Power Clean (95,135)
KB Swing (35,53)
Pullups
20min time cap.

 

July 3, 2013

WOD

50 Tire Jumps 200m Farmers Carry
40 Tire Jumps 200m Farmers Carry
30 Tire Jumps 200m Farmers Carry
20 Tire Jumps 200m Farmers Carry
10 Tire Jumps 200m Farmers Carry

 

July 2, 2013

WOD

5 Rounds of 2 reps of:
Back Squat
Front Squat
Over Head Squat
Go Heavy!!

 

July 1, 2013

WOD

12min of KB (DB) Snatch and 12min of KB (DB) Clean and jerks….How many rounds can you get??

 

June 28, 2013

WOD

Every min on the min perform,
3 Push Jerks
Go Heavy!!

 

June 27, 2013

Angie

“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats
for time.

 

June 26, 2013

WOD

Hang Power Snatch
3-3-3-3-3
for load
Hang Power Clean
4-4-4-4-4
for load

 

June 25, 2013

WOD

21-18-15-12-9-6-3 of
Front Squat (65,95)
Toes to Bar

 

June 24, 2013

WOD

100 Double Unders
100 Burpees
100 Double Unders
for time.

 

June 22, 2013

Team Wod

Come on out for an awesome team WOD at 9am, then at 11am we will have open gym time to work on our problem movements. Even use this time for make-up WODs from the week and skill work. See you all tomorrow!!!

 

June 21, 2013

WOD

As many rounds as possible in 15min of,
5 HSPU
10 KB Swings
20 Situps

 

June 20, 2013

WOD

5 rounds of
5 bench press
2min row

 

June 19, 2013

WOD

Every Min on the Min perform,
3 Deadlift
15 Air Squats
*Make the deadlift heavy!!!

 

June 18, 2013

Elizabeth

21-15-9 of
Clean (95,135)
ring dips

 

June 17, 2013

WOD

50-40-30-20-10 of
box jumps
200m run

 

June 15, 2013

WOD

We have 2 Wods tomorrow, 9am and 11am. Also, for the rest of the summer, no 5am class.

 

June 14, 2013

WOD

50 burpees
20 push press (85,115)
50 box jumps
20 toes to bar
50 jumping lunges
100 situps
for time

 

June 13, 2013

wod

5, 2min AMRAPs of:
5 hang power snatches (65,95)
30 DUs

 

June 12, 2013

Cindy

AMRAP in 20min of:
5 pullups
10 pushups
15 air squats

 

June 11, 2013

WOD

8 rounds of:
5 back squat (Heavy)
200m run

 

June 10, 2013

WOD

15 HSPU, 1 SDHP
14 HSPU, 2 SDHP
13 HSPU, 3 SDHP…..

 

June 6, 2013

WOD

Front Squat:
5-5-4-4-3-3-2-2-1 then
run 1 mile.

 

June 5, 2013

Presses

1 split jerk
20 strict presses
1 split jerk
15 presses
1 split jerk
10 strict presses
1 split jerk
go up in weight as much as you can!

 

June 4, 2013

WOD

21 OH Squats (65, 95)
42 burpees
15 Oh Squat
30 Burpees
9 Oh Squat
18 Burpess
For time.

 

June 3, 2013

WOD

2 rounds for time of:
400m run
25 thrusters #45
15 pullups
We have a big week this week. Jodi goes to regionals, lets all show her all the support we can give!!!!!

 

May 31, 2013

WOD

3 rounds for time of:
10 per side Turkish Get-ups
50 reverse wood choppers (25 per side)
50 sit-ups

 

May 30, 2013

DT

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

 

May 29, 2013

WOD

If you ordered a shirt, please go and pick them up from the Locker Room.
4 5min AMRAPs of:
Wall Ball
Chest to Bar pullups
Pistols
One armed snatch

 

May 28, 2013

WOD

EMOM for 20min of:
5 deadleft the first min
15 box jumps the next
alternating for the remaining time.

 

May 24, 2013

WOD

5-5-5-5-5
Strict press
3-3-3-3-3
Push press
1-1-1-1-1
Push jerk
for load.

 

May 23, 2013

WOD

AMRAP in 20min of:
200m run
20 box jumps

 

May 22, 2013

WOD

18-15-12-9-12-15-18 of
KB SWINGS
KB SDHP
GOBLET SQUATS

 

May 21, 2013

WOD

Max Clean then,
Fun with squat snatch and pullups

 

May 20, 2013

WOD

For time:
100 DUs
50 HSPU
40 TTB
30 Shoulder to overhead
20 Lunges

 

May 17, 2013

WOD

Back Squat 5,5,3,1,1
Front Squat 5,5,3,1,1
OH Squat 5,5,3,1,1

 

May 16, 2013

WOD

600m run
21 squat cleans
400m run
15 squat cleans
200m run
9 squat cleans
(65,95)
for time

 

May 15, 2013

WOD

Isabel!! For real.
30 Snatches for time
(95,135)

 

May 14, 2013

WOD

21-15-9 for time of:
Deadlift (185,225)
Box jumps

 

May 14, 2013

test

test

 

May 13, 2013

WOD

5 rounds for time of:
10 L-sit Pullups
20 Pushups
30 situps

 

May 10, 2013

WOD

5min AMRAP of:
3 OH Squat (65,95)
3 CTB pullups

 

May 9, 2013

WOD

Max Deadlift then,
EMOM for 15min of 3 deadlift

 

May 8, 2013

WOD

“Helen”
3 Rounds for time of:
400m run
21 KB swings
12 Pullups

 

May 7, 2013

WOD

20min AMRAP of:
5 per arm DB snatches
10 box jumps
15 situps

 

May 6, 2013

WOD

With a running clock, perform as many reps as possible of each exercise. A command of rotate will be given on top of every min. The exercises are:
-pullups
-pushups
-double unders
-squat
-rest

 

May 3, 2013

WOD

5min Jump Rope
5min Clean and Jerk
3min Jump Rope
3min Clean and Jerk
1min Jump rope
1min Clean and Jerk
(65,95)

 

May 2, 2013

WOD

4 rounds for time of:
400m run
25 front squats #45

 

May 1, 2013

WOD

Max Snatch then,
Every min on the min perform 3 snatches

 

April 30, 2013

WOD

7 rounds of :
7 push press (100,155)
10 Knees to elbow

 

April 29, 2013

WOD

“Diane”
21-15-9 of:
Deadlift (155,225)
HSPU

 

April 26, 2013

WOD

5 Rounds for time of:
400m run
20 Push press (80,115)

 

April 25, 2013

WOD

I know it’s going to be hard to move tomorrow/today, nut we have a good one….
30 Rounds of the Bear!!!!
(95,135)

 

April 24, 2013

WOD

“Fran”
21-15-9 of:
Thrusters (65,95)
Pullups

 

April 23, 2013

WOD

AMRAP in 15min of:
10 Deadlift (135,185)
20 Pushups

 

April 22, 2013

WOD

3 Rounds for Time of:
50 Box Jumps
40 KB Swings
30 Situps
200m Run

 

April 20, 2013

WOD

The numbers are done and we have a winner in the challenge!!!! Find out tomorrow between the 9am and the 11 am.

 

April 16, 2013

WOD

Outside tomorrow, with running.

 

April 15, 2013

WOD

CrossFit

 

April 12, 2013

WOD

CrossFit Total

 

April 11, 2013

WOD

In 12min progress, 1 hang power clean and 1 toe to bar, the 2 and 2, 3 and 3, and so on until time is up.
(85,115)

 

April 10, 2013

WOD

Foulmaouth Forty!!!
40 reps of a lot of stuff. Show up and have fun!!

 

April 9, 2013

WOD

4 Rounds for time of,
400m run
15 Hand Stand Pushups
21 SDHP (KB)

 

April 8, 2013

WOD

AMRAP in 15min of:
5 push press (95,135)
20 DUs

 

April 6, 2013

WOD

Regular WOD at 9am with those doing 13.5 at 11am.

 

April 5, 2013

WOD

Every min on the min for 8min perform,
3 OH Squats

 

April 4, 2013

WOD

AMRAP in 20min of:
15 Thrusters
15 Jumping pullups

 

April 3, 2013

WODww

Every min on the min, 3 OH Squats then……
some OJ, Soda, some purple stuff…..alright!!!!!!!!!!!!!!!! Sunny D!!!!!!!!!!!!!!!!!!!!1

 

April 2, 2013

WOD

Pool WOD tomorrow. Bring change of clothes, towel, and shirt and pants required.

 

April 1, 2013

WOD

AMRAP in 12min of:
10 Body Weight deadlifts
150m run

 

March 30, 2013

WOD

9am WOD with those who are doing the open WOD at 11am.

 

March 29, 2013

WOD

5 X 5 Back Squat
Stay at the same weight.

 

March 28, 2013

WOD

AMRAP in 7min of:
3 Clean and Jerks
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
….

 

March 27, 2013

WOD

As many reps as possible of body weight deadllift then,
50 weighted burpee step-ups!! (25,45)

 

March 26, 2013

WOD

6, 5, and 4min AMRAPs of:
Pullups, pushups, situps, squats.

 

March 25, 2013

WOD

4rounds of:
1st min perform,
1 Deadlift
1 Hang Power clean
1 Thruster

2nd min,
2…
2…
2…

3rd min,
3…
3…
3…

rest the fourth.

 

March 23, 2013

WOD

Here we go,
9am Awesome WOD!
10am running clinic
11am start of 13.3 Judged WODs. Please Facebook message if you plan to do 13.3.

 

March 22, 2013

WOD

EMOM for 12min perform:
5 strict presses. Stay heavy my friends….

 

March 21, 2013

WOD

As Many Reps As Possible in 15min of:
150 Air Squats
90 KB Swings (35,53)
30 SDHP with KB.

For those who are practicing 13.3 or going for recoed, your show time is 6:30pm.

 

March 20, 2013

WOD

100 Hang Squat Snatches for time (***) :-)

 

March 19, 2013

WOD

AMRAPs of 100 single unders and 10 burpee box jumps

 

March 18, 2013

WOD

10 RFT of:
3 thrusters (95,135)
6 ttb
9 situps

 

March 16, 2013

WOD

Come WOD at 9 or 11am tomorrow!!!

 

March 15, 2013

WOD

Bear BJ WOD!!!
The Bear complex with box jumps!!!!
Win win!!!

 

March 14, 2013

WOD

Death by Pullups!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

March 13, 2013

WOD

5-5-5-5-5
OH Squat
3-3-3-3-3
Front Squat
1-1-1-1-1
Back Squat

 

March 12, 2013

WOD

21-18-15-12-9-6-3 of:
Double Unders
Burpees
Situps

 

March 11, 2013

WOD

“Mary”
AMRAP in 20min of:
5 handstand pushups
10 pistols
15 pullups!!!!!!!!! Yay!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

March 8, 2013

WOD

Press ladder tomorrow.
And for Saturday, Wod at 9am and the open Wod at 11am? Press ladder tomorrow.
And for Saturday, Wod at 9am and the open Wod at 11am?

 

March 7, 2013

WOD

10-9-8-7-6-5-4-3-2-1 of:
OH Squat (95,135)
Bar facing burpees

 

March 6, 2013

WOD

Will post on facebook if we are going to close or not. Look there before venturing out.
Air squats
KB Swings
Knees to elbows

 

March 5, 2013

WOD

Every min on the min for 12min complete 3 deadlift at 85% your 1 rep max

 

March 4, 2013

WOD

8min AMRAP of:
5 thrusters (65,95)
5 pullups

 

March 2, 2013

WOD

Two great options to WOD….9am and 11am. See ya’ll there.

 

March 1, 2013

WOD

2min on, 2 off
3min on, 3 off
4min on, 4 off of:
Clean and Jerk for total reps. (65,95)

 

February 28, 2013

WOD

21-15-9 of:
SDHP & OH Squats (65,95)

 

February 27, 2013

WOD

AMRAP in 15min of :
15 Hang power cleans (95,135)
15 Box Jumps

 

February 26, 2013

WOD

5 rounds for time of:
30 Back squat (45,65)
10 HSPU

 

February 25, 2013

WOD

For time:
10 TGU Rt arm
15 burpees
10 TGU Lt arm
15 burpees
10 TGU Rt arm
15 burpees
10 TGU Lt arm

Motivation for tomorrow:

http://www.youtube.com/watch?v=FTeAVXzJBBc

 

February 23, 2013

WOD

WODs at 9am and 11am.
Come on out!!!

 

February 22, 2013

WOD

Going heavy today.
Max Bench
Max Deadlift
Max reps on pullups!

 

February 21, 2013

WOD

For time:
400m run
30 squat clean to thruster
400m run

With the Open around the corner, here is some guidance…

http://www.youtube.com/watch?v=YjWXfCUHBT8

 

February 20, 2013

WOD

Every min on the min, perform 10 Double Unders
With the remaining time perform as many burpees as possible until the top of the next min.
This goes for 12 min in length.

 

February 19, 2013

WOD

21-15-9 of…..
Squat snatch and pullups
http://www.youtube.com/watch?v=TylfzSXW6xI
and

http://www.youtube.com/watch?feature=fvwp&v=Ol4Fk7_8wwA&NR=1

 

February 18, 2013

WOD

Lateral box jumps,
toes to bar,
and some KB swings

 

February 16, 2013

WOD

WOD going down at 11am only.

 

February 15, 2013

WOD

10 Rounds for Time of:
15 deadlift
10 pushups

 

February 14, 2013

WOD

Front squats and burpees….for time……fast.

Just a video with front squat:

http://www.youtube.com/watch?v=YvxiI_3Xnk0

 

February 13, 2013

WOD

KB cleans
KB snatch
and,
THUSTERS!!!!! = FUN!!!!!!!!!!!!!!

 

February 12, 2013

WOD

5 rounds for time of:
10 Toes to bar
20 Good mornings
20 Leg Lifts
20 Situps

 

February 11, 2013

WOD

Hope everyone had a great weekend. Tomorrow…say good bye legs!
With the Open around the corner, here is a great video….enjoy!

http://www.youtube.com/watch?v=wm3H0vTVP1U

 

February 9, 2013

WOD

9am WOD with an Oly lifting class from 10:30ish to 1pmish.