Blog Archives

WOD 03/01/2022

2/28/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups + 10 Push Ups + 15 Air Squats
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WOD: Part A
2 Rounds for time
10 Band Assisted Pullups L1, 10 Strict Pull Ups L2 & L3
10 Seated DB Press L1, 10 HSPU's L2, 10 Strict HSPU's L3
10 Hanging Knee Raises L1, 10 Toe 2 Bar L2 & L3
10 Pushups L1, 10 Kipping HSPUs L2 & L3
*Modify if necessary
*Rest 3 Mins then Part B
Part B
15 Calorie Ski / Row
12 Beginner Climbs L1, 1 Rope Climb L2, 3 Rope Climbs L3
15 Calorie Ski / Row
9 Beginner Climbs L1, 1 Rope Climb L2, 2 Rope Climbs L3
15 Calorie Ski / Row
6 Beginner Climbs L1, 1 Rope Climb L2, 1 Rope Climb L3
*Rest 3 Mins then Part C
Part C
15 Calorie Ski / Row
42 Ab Mat Sit Ups L1, 21 GHD Sit Ups
15 Calorie Ski / Row
15 Ab Mat Sit Ups, 30 Ab Mat Sit Ups L2, 15 GHD Sit Ups L3
15 Calorie Ski / Row
9 Ab Mat Sit Ups, 18 Ab Mat Sit Ups L3, 9 GHD Sit Ups L3

WOD 02/28/2022

2/27/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Clean and Jerks - 8 Wall Ball
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BB Complex: 1 Clean and Jerk - E90s x 8 Sets - build up to a 1 Rep Max
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Skill Work: Double Unders
3 x Max Reps
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WOD: 15 Min AMRAP
6 Banded Pull Ups L1, 6 C2B Pull Ups L2, 6 Muscle Ups L3
36 Wall Ball 14/10 L1, 20/14 L2 & L3
72 Single Unders, 72 DU's L2 & L3
Then
Cash out
15 Clusters - 65/45 L1, 95/65 L2, 135/95 L3

WOD 02/26/2022

2/25/2022

Saturday Class Time at 8 AM
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3 Partner Workout
Break up as you wish
Buy In
2000 Meter Row
Then
40 Cal Bike
90 Deadlifts
40 Cal Bike
90 Hang Power Cleans
40 Cal Bike
90 Front Squats
40 Cal Bike
90 Shoulder to Overhead
Cash Out
2000 Meter Ski
Barbell - 65/45 L1, 95/65 L2, 135/95 L3

WOD 02/25/2022

2/24/2022

2022 CrossFit Open Workout 22.1

Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatches
15 Box Jump-overs
50/35 -lb dumbbell, 24/20-in box

WOD 02/24/2022

2/23/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
250 Meter Row / Ski / Bike
5 Burpee into Jumping Lunge each side
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WOD: 4 Rounds for time
200 Meter Run
100 Meter Farmers Walk - 53/35
10 Wall Ball - 20/14
20 Push Ups
20 Vertical KB Swings - 53/35
20 Air Squats
20 Double Unders / 50 Jump Rope

WOD 02/23/2022

2/22/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Deadlifts
5 Hang Power Cleans
5 Jerks
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Strength/Lift #1: Touch and Go Power Clean and Jerk
10 Mins to find a 3 Rep Max
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Strength/Lift #2: Front Squat - E2Ms
Max Reps @ 93%
Max Reps @ 90%
Max Reps @ 87%
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WOD: On a 3 Min Clock
8 Alt Front Rack Lunge Steps in place - 65/45 L1, 95/65 L2, 135/95 L3
8 Band Pull Ups L1, 8 Pull Ups L2, 8 C2B Pull Ups L3
8 Burpee over Bar
Max Calorie Bike
*Rest 1 Min - Repeat total of 5 Sets

WOD 02/22/2022

2/21/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups + 10 Push Ups + 15 Air Squats
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WOD: Part A
15 Min AMRAP
30 Ab Mat Sit Ups L1 & L2, 30 GHD Sit Ups L3
20 Air Squats L1 & L2, 20 Alt Pistols L3
10 Strict Pull Ups
*Rest 5 Mins then Part B
Part B
15 Min AMRAP
350 Meter Row / Ski
5 Beginner Rope Climbs L1, 1 Rope Climb L2, 2 Rope Climbs L3

WOD 02/21/2022

2/20/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
3 Clean Pulls + 2 Squat Cleans + 1 Split Jerk
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Strength/Barbell Complex:
1 Clean Pull + 1 Squat Clean + 1 Split Jerk
E90s x 5 Sets - build up
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Strength/Lift: Overhead Squat
3 Sets of 2 Reps @ Moderate Load - E2Ms
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WOD: For time
50-40-30-20-10
Wall Ball - 14/10 L1, 20/14 L2 & L3
Deadlifts - 65/45 L1, 75/55 L2, 95/65 L3

WOD 02/19/2022

2/20/2022

Saturday Class Time - 8 AM
Be early. We'll start at 8 or as close as possible.
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36 Min AMRAP
20 Calorie Bike / Row / Ski
100 Meter Farmers Walk 53/35
10 Push Ups
10 Wall Ball 20/14
20 Kettlebell Swings 53/35
200 Meter Run*
*May have to sub something here if it's really cold in the morning.

WOD 02/18/2022

2/17/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Back Squats - 8 Shoulder Press
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Strength/Lift: Back Squat - E2Ms
1 Rep @ 90%
1 Rep @ 90%
1 Rep @ 92%
1 Rep @ 92%
Max Reps @70%
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2 Alternating Sets - E2Ms - (8 Mins)
Shoulder Press - 2 x Max Reps @ 78%
Deadlift - Hand Release on bottom
2 x 4 Reps @ 75-80%
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WOD: "Fran"
21-15-9
Thrusters - 95/65
Pull Ups
*Scale as needed
Optional / Extra Credit
"Diane"
21-15-9
Deadlift - 225/155
Handstand Push Ups