Blog Archives

WOD 02/01/2016

1/31/2016

Lift - 8 of 14 - Full Cleans 6 x 2 Reps, same weight as 01/29
Super Set with
Strict Kettlebell Press 6 x 4 Reps
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WOD: For time
UNBROKEN or start from ZERO on that movement*
21 Thrusters - P 95/65, A 75/55, H 45/35
21 Wall Balls - P 30/20, A 20/14, H 14/10
rest 3 Mins
15 Thrusters
15 Wall Balls
rest 2 Mins
9 Thrusters
9 Wall Balls

WOD 01/30/2016

1/30/2016

Class times at 8 and 9 AM.
Look back to your score from Thanksgiving...see if you can beat it tomorrow.
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"Fight Gone Bad!"
Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull 75/55 (Reps)
Box Jump 20" box (Reps)
Push press 75/55 (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. You may start at any station.
Those of you trying to set a PR...we may score/judge you to start preparing you for the Open.

WOD 01/29/2016

1/28/2016

Lift - 6 of 14
Full Cleans 6 x 2 Reps @ same weight as 1/25/16

Super Set with
Strict Kettebell Press 5 x 5 Reps
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2015 CrossFit Open WOD 15.2
Every 3 minutes for as long as possible, complete
From 0:00 - 3:00
2 Rounds of
10 Overhead Squats 95/65
10 Chest 2 Bar Pull Ups
From 3:00 - 6:00
2 Rounds of
12 Overhead Squats 95/65
12 Chest 2 Bar Pull Ups
From 6:00 - 9:00
14 Overhead Squats 95/65
14 Chest 2 Bar Pull Ups
etc……

WOD 01/27/2016

1/26/2016

Lift: Back Squat - 5 x 5 Reps
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Lift: Hang Power Snatch
5 x 1 Rep (build to a challenging 1 RM)
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WOD: For time:
10-8-6-4-2
Hang Power Snatch - P 135/95, A 95/65, H 65/45
Push Jerk - same bar
Double Unders x 5 (50, 40, 30, 20, 10)

WOD 01/26/2016

1/25/2016

Testing
For time: "Baseline"
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
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Lift: Bench Press or Floor Press - 5 x 3 Reps
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WOD: 10 Min AMRAP
5 Power Cleans - P 155/105, A 135/95, H 95/65
10 T2B
15 Wall Ball 20/14

WOD 01/25/2016

1/25/2016

Lift - 5 of 14 - Full Cleans 7 X 1 Reps
Go up 5 to 10 #'s from 1/22/2016

Super Set: Strict KB Press 6 X 4 Reps

WOD: 7500 M Row
Score A = Time at 1500 Meters
Score B = Time at 7500 Meters

WOD 01/23/2016

1/22/2016

Class times at 8 and 9 AM
*Wear long socks if you're rope climbing!!
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2 Person Partner WOD
Share the Work (share the reps however you like)
4 Rounds for time:
10 Deadlifts 275/185 Rx+, 185/105 Rx
5 Rope Climbs
20 Vertical KB Swings 70/53 Rx+, 53/35 Rx
400 Meter Run (Together)

WOD 01/22/2016

1/21/2016

Lift - 5 of 14
Full Cleans 6 x 2 Reps @ same weight as 01/18
Super Set
Strict Kettebell Press 6 x 4 Reps
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WOD: For time
Row 500 Meters
20 Clean and Jerks - P 155/105, A 135/95, H 95/65
Row 500 Meters
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Optional /Accesssory
Bench Press 3 x 10 Reps
Romanian Deadlift 3 x 5 Reps
Reverse Hypers 3 x 10-12 Reps

WOD 01/20/2016

1/20/2016

Lift: Spend up to 10 Mins finding a Challenging 5 Rep Max
Clean Grip Deadlift
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2013 CrossFit Open WOD: 13.3

12 Min AMRAP -
150 Wall Ball 20/14
90 Double Unders
30 Muscle Ups

WOD 01/19/2016

1/18/2016

Lift / Complex
Spend up to 15 Mins finding a challenging 1 Rep Max
Power Snatch + 1 Overhead Squat
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2011 CrossFit Open WOD: 11.1
10 Min AMRAP:
30 Double Unders
10 Power Snatch 75/55