Blog Archives

WOD 03/31/2018

3/30/2018

Saturday Class Time at 8 AM - 3 Partner Workout
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Fixed Four Barbell Ladder - 40 Min
95/65 L1, 135/95 L2, 185/135 L3
1-2-3-4-5-6-7-8-9-10 - etc………..
Floor Press
Power Clean
Front Squat
Power Jerk
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Each Partner has to clear each movement rep scheme prior to the next partner moving forward. Your turn will come quick early on. You'll wait/rest a bit in later rounds.

WOD 03/30/2018

3/29/2018

Lift: Deadlift 1-1-1
Find a Heavy set of 1 Rep on your last set - Try to improve by 5-10 lbs compared to 03-01-18
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WOD: 4 Rounds
On a 3 Mins Clock
Sled Push 20 Yards - 45/25 L1, 90/45 L2, 180/90 L3
5 Burpees
Sled Push 20 Yards
Max Deadlifts - 135/95 L1, 225/155 L2, 275/185 L3
Rest 3 Mins

WOD 03/29/2018

3/28/2018

Skill: Double Unders
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WOD: Part A - Start @ 00:00
50-40-30-20-10
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
*Rest remainder of time
Part B - Start @ 25:00
"Annie" 50-40-30-20-10
Double Unders
Ab Mat Sit Ups
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Accessory: Spiderman Plank - 3 x 8 Reps (per leg)

WOD 03/28/2018

3/27/2018

WOD: L1
4 Rounds (40 Mins)
4 Min Max Calorie Row
1 Min Max Push Ups
4 Min Max Calorie Bike
1 Min Max Pull Ups

L2 - 5 Rounds (50 Mins)
4 Min Max Calorie Row
1 Min Max HSPUs
4 Min Max Calorie Bike
1 Min Max C2B Pull Ups

L3 - 6 Rounds (60 Mins)
4 Min Max Calorie Row
1 Min Max Distance Handstand Walk
4 Min Max Calorie Bike
1 Min Max Rope Climbs
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Accessory: Glute Ham Sit Ups - 3 x 12-15 Reps

March 27th, 2018

3/27/2018

Strength: Bench Press - 3 x 5 Reps @ 70%
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WOD: Part A
6 Min AMRAP
12 Power Snatch - 95/65 L1, 115/75 L2, 135/95 L3
9 Push Press - same
6 Ring Rows L1, 6 C2B Pull Ups L2, 6 Muscle Ups L3

*Rest 2 Mins prior to moving onto Part B

Part B - 5 Min AMRAP
12 Power Cleans - 95/65 L1, 155/105 L2, 185/115 L3
9 Push Jerks - same
6 Burpee over Bar

*Rest 2 Mins prior to moving onto Part C

Part C - 4 Min AMRAP
12 Overhead Squats - 95/65 L1, 115/75 L2, 135/95 L3
12 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
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Accessory: Kettlebell Isometric Row - 3 x 8 Reps (each arm)

WOD 03/26/2018

3/25/2018

Warm Up: 4 Steady Rounds
10 Hang Power Cleans (empty bar)
8 Front Squats (empty bar)
6 Shoulder to Overhead (empty bar)
4 Burpees
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Lift: Back Squat 1-1-1
Find a Heavy set of 1 Rep on your last set - Try to improve by 5-10 lbs compared to 02-26-18
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WOD: 15 Min AMRAP
8 Front Squats - 65/45 L1, 95/65 L2, 135/95 L3
8 Box Jumps - 20/14 L1, 30/24 L2, 36/30 L3
8 Hanging Knee Raises L1, 8 Toes 2 Bar L2/L3
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Accessory: Hip Thrusts 3 x 10-12 Reps

WOD 03/24/2018

3/23/2018

Saturday Class Time at 8 AM - 2 Person Partner Workout
10 Rounds - 45 Min Cap!
100 Meter Row Sprint
10 HSPUs (L3), 5 HSPUs (L2), 10 Push Ups (L1)
1 Power Clean - 225/155 (L3), 185/135 (L2), 135/95 (L1)
200 Meter Run
*Follow the Leader...in Line Fashion

WOD 03/23/2018

3/22/2018

2018 CrossFit Open Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
Women use 65 lb.
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Variations
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

WOD 03/22/2018

3/21/2018

Lift: Jerk - (anyhow) - 5 x 1 Rep - Find a Heavy 1 Rep Max
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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 02-22-18
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WOD: In 12 Mins
Row 1500 Meters L1, Row 2000 Meters L2,L3
Max Deadlifts - 185/125 L1, 275/185 L2, 315/225 L3
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Accessory: Single Leg Bridge - 3 x 12 - 15 Reps (each side)

WOD 03/20/2018

3/20/2018

WOD: 45 Min AMRAP
Max Calorie Assault Bike
Every 5 Mins - Run 200 M w/ Sandbag
*Start w/ Sandbag Run - end on the bike
** Last done 11/15/2017