Blog Archives

WOD 04/01/2019

3/31/2019

Advanced Only! SN - 78/1x3s
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Warm Up: Mobility - Agility Drills then
3 Rounds @ slow pace
65/45lbs or lighter
7 Power Cleans
7 Front Squats
7 Back Squats
7 Calorie Bike
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Lift: FS / BS
5/75, 3/85, 1+/95
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WOD: E3Ms x 5 Sets
5 Hang Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
5 OH Squat - same
15/12 Calorie Row
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Accessory: EMOM x 10 Sets
5 Shoulder Stone (Blue heavy d-balls)

WOD 03/30/2019

3/29/2019

Saturday Class Time at 8 AM
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Individual Workout - 40 Minute Cap!!!
4 Rounds for time:
200 Meter Run
100 Meter Farmers Walk 53/35
10 Wall Ball 20/14
20 Push Ups
20 Kettlebell Swings 53/35
20 Air Squats
20 Double Unders or 100 Singles

WOD 03/29/2019

3/28/2019

Advanced Only! SN - 72/1x3s
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Warm Up: Mobility and Agility Drills - then
2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Strength: Bench Press 3/70, 3/80, 3+/9
WOD: E4Ms x 5 Sets
5 Hang Power Snatch - 75/55 L1, 105/75 L2, 135/95 L3
5 Bar Facing Burpees
100 Meter Sprint
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Accessory: Half Kneeling One Arm DB Press - 3 x 8 Reps (each side)

WOD 03/28/2019

3/27/2019

Advanced Only! CJ - 77/1x3s
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Warm Up: Mobility and Agility Drills - then
2 Rounds @ slow pace
500 Meter Row
20 Light Good Mornings
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Strength: DL 3/70, 3/80, 3+/90
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WOD: 50/40 Calorie Row Buy In
then
10-8-6-4-2
Power Snatch 75/55 L1, Full Snatch 75/55 L2, 115/75 L3
Box Jump - 20/14 L1, 24/20 L2, 30/24 L3
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Accessory: Bandbell Overhead Carry - 5 x 30 Meters

WOD 03/27/2019

3/26/2019

Conditioning: “Cardio Ladder” - 42 Mins
2-4-6-8-10-12-etc…
Calorie Bike
Burpees
Calorie Row
Alternating Box Step Ups - 24/20
*Every 7 Mins - 10 Ring Rows L1, 1 Rope Climb L2, 1 Legless Rope Climb L3
*Start on Rope Climbs or Ring Rows

WOD 03/26/2019

3/25/2019

Advanced Only! CJ - 72/1x3s
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Warm Up: Mobility - Agility Drills - then
12-9-6 @slow pace
Row Calories
Toe 2 Bar or Hang Knee Raises
Push Press w/ empty bar
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Strength: Strict Press - 3/70, 3/80, 3+/90
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WOD: 2 Rounds For time
50 Calorie Row
15 Push Ups L1 10 Kipping HSPUs L2, 10 Strict HSPUs L3
25 Double Unders L1, 50 Double Unders L2, 100 Double Unders L3
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Accessory: “Shoulder Blaster”
3 Rounds - Unbroken for Rx - Men 10lb Women 5lbs - metal plates
15 Front Lateral Raises
15 Side Lateral Raises
15 Rear Lateral Raises

WOD 03/25/2019

3/24/2019

Advanced Only! SN - 77/1x3s
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Warm Up: Mobility - Agility Drills - then
3 Rounds @ slow pace
5 Pull Ups
10 Push Ups
15 Air Squats
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Strength: FS / BS - 3/70, 3/80, 3+/90
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WOD: E3Ms x 5 Sets
3 Power Cleans - 75/55 L1, 115/75 L2, 155/105 L3
6 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
9/7 Calorie Assault
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Accessory: 100 Ab Mat Sit Ups

WOD 03/23/2019

3/22/2019

Saturday Class Time at 8 AM
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2 Person Partner WOD - Rotate every 2 mins
2 Min AMRAP w/ 2 Min Rest x 10 Sets
10 Burpees
6 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
9 Box Jumps 20/14 L1, 24/20 L2, 30/24 L3
Max Calorie Assault Bike
Score = Total Reps + Total Calories

WOD 03/22/2019

3/21/2019

Strength: Bench Press 5/65, 5/75, 5+/85
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2019 CrossFit Open Workout 19.5
33-27-21-15-9 reps for time of:
Thrusters 95/65
Chest-to-bar pull-ups
Time cap: 20 minutes
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Scaled:
33-27-21-15-9 reps for time of:
Thrusters 65/45
Jumping pull-ups
Time cap: 20 minutes

WOD 03/21/2019

3/20/2019

Advanced Only! Snatch - 70/1x4s
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Warm Up: Mobility and Agility Drills - then
3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
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Strength: Deadlift 5/65, 5/75, 5+/85
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WOD: 15-12-9-6-3
Deadlift - 155/95 L1, 225/155 L2, 315/225 L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
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Accessory: Rear Elevated Split Squats - 3 x 10 Reps (each leg)