Blog Archives

WOD 03/01/2018

2/28/2018

Lift: Hang Squat Clean - 5 x 1 Rep - build to Heaviest on final set
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Lift: Deadlift 1 - 1 - 1
Find a Heavy 1 Rep on your last set - Try to improve by 5-10 lbs compared to 01-30-18
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WOD: 8 Min AMRAP
25 ft Overhead Plate Lunges - no weight L1, 25/10 L2, 45/25 L3
25 Ab Mat Sit Ups L1 & L2, 25 GHD Sit Ups L3

WOD 02/28/2018

2/27/2018

Skill: Double Unders
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WOD: 30 Min AMRAP
30 Double Unders
100 Meter Sprint - to 50 Meter Mark and Back to Jump Rope
*Last done 8/10/2016
** Did a 15 min version back on 09/26/2017

WOD 02/27/2018

2/26/2018

WOD: Start at 00:00
Part A - 5 Rounds for time
20 Calorie Assault Bike
10 Thrusters - 65/45 L1, 95/65 L2, 135/95 L3
5 Pull Ups L1, 5 C2B Pull Ups L2, 5 Bar Muscle Ups L3
*rest for any remaining time

Start again at 20:00
Part B: "Karen"
For time
150 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3

WOD 02/26/2018

2/25/2018

Lift/Barbell Complex : 3 Snatch Grip Deadlifts + 3 Hang Power Snatch + 3 Overhead Squats
3 Attempts to find a 1 Rep Max on Complex
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Lift: Back Squat - 1-1-1
Find a Heavy Single on your last set - Try to improve by 5-10 lbs compared to 01-30-18
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WOD: 3 Rounds for time
Row 500 Meters
10 DB Snatch (from floor) Left - 35/20 L1, 50/35 L2, 65/45 L3
10 DB Snatch (from floor) Right

WOD 02/24/2018

2/23/2018

Saturday Class Time at 8 AM
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Partner Workout - 42 Min Cap!
6 Rounds for time - split as needed
20 Front Squats - 95/65 Rx, 135/95 Rx+
30 Wall Ball - 20/14 Rx, 30/20 Rx+
40 Calorie Assault Bike (One bike per team)

WOD 02/23/2018

2/22/2018

2018 CrossFit Open Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
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Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.
Variations:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

WOD 02/22/2018

2/21/2018

Lift: Hang Power Clean - 5 x 2 Reps - build to Heaviest on final set
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Lift: Deadlift - 3-3-3
Find a Heavy set of 3 Reps on your last set - Try to improve by 5-10 lbs compared to 01-26-18
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WOD: “Mini Chief”
On a 3 Min Clock - Max Rounds and Reps of
3 Power Cleans - 135/95
6 Push Ups
9 Air Squats
*1 min rest /
*Repeat 3 Cycles

WOD 02/21/2018

2/20/2018

WOD: Start 00:00
4 Rounds on Assault Bike
0:30 @100%
1:30 @50%
end 08:00

*rest 4 mins

Start 12:00
4 Rounds on Rower
0:30 @100%
1:30 @50%
end 20:00

*rest 4 mins

Start 24:00
4 Rounds on Assault Bike
0:30 @100%
1:30 @50%
end 32:00

*rest 4 mins

Start 36:00
4 Rounds on Rower
0:30 @100%
1:30 @50%
end 44:00

*Last done March 15, 2017

WOD 02/20/2018

2/19/2018

Skill: Double Unders
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WOD: “Fight Gone Bad”
Three - 1 Minute Rounds of:
Wall Ball - 20/14
SDLHP - 75/55
Box Jumps - 24/20
Push Press - 75/55
Row for Calories
*Rest 1 Min after each complete circuit

WOD 02/19/2018

2/18/2018

Lift: Hang Power Snatch - 5 x 2 Reps - build to Heaviest on final set
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Lift: Back Squat 3-3-3 Find a Heavy set of 3 Reps on your last set - Try to improve by 5-10 lbs compared to 01-22-18
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WOD: 1 Min AMRAP followed by 1 Min Rest x 10 Rounds - 19 Min Workout
*Pick up where you left off
5 Pull Ups
10 Push Ups
15 Air Squats

or

3 Bar Muscle Ups
6 HSPUs
9 Alternating Pistols (9 Total)