Wednesday 20161228

WOD: Karen

150 wallball shots @ 20/14#

Tuesday 20161227

WOD: 3 rds of

25 Spiderman push ups (l+r=1)
50 SDHP @ 95/50#
100 Double unders

Monday 20161226

WOD: Mad Dash
10 rds of
400m dash
2 min rest

Try to run the same pace each 400m.
 And stick to the 2 min rest.
Post your total time.

Friday 20161223

MERRY CHRISTMAS
WOD: 12 Days of Crossfit
1 Muscle  Up
2 Dead lifts @ 225/165#
3 HSPU
4 Pistols
5 GHDs
6 Box jumps @ 24/20"
7 Kettle bell swings @ 70/53#
8 Wallball shots @ 20/12#
9 Burpees
10 Clean and Jerks @ 135/95#
11 T2B
1200m Row

Thursday 20161222

WOD: 15 min AMRAP

9 Pull ups
6 Front rack lunges (l+r=2) @ 135/95#
3 Front squats @ 135/95#

Wednesday 20161221

WOD: 4 rounds of

10 Wall climbs

20 Russian twists (L+R=1)

400 meter run

Tuesday 20161220

WOD: 12 min EMOTM (3 RDS)

12 GHDs  (1st min)
12 Pull ups (2nd min)
12 Wallball shots @ 20/14# (3rd min)
12 Ring dips ( 4th min)

Monday 20161219

WOD: 4 rounds of
500m Row
10 Clean and jerks @ 95/50#
5 parallette (deficit) HSPU

Friday 20161216

WOD: McGHEE
Complete as many rounds as possible
In 30 minutes:
5 Dead lifts @ 275/185#
13 Push ups
9 Box jumps @ 24/20"

SEE : 20141110

Thursday 20161215

WOD: 20 min AMRAP

10 T2B
5 Hang Snatches @ 95/50#

Wednesday 20161214

WOD: The Green Mile
Start clock and do 5 burpees, then
Run I mile as fast as possible with 5 Burpees
every minute  on the minute.

Tuesday 20161213

WOD: Filthy Fifty

50 Box jump @ 24/10
50 Jumping pull ups
50 KB swings @ 24/20"
50 Walking lunges
50 K2E
50 Push press @ 45#
50 Romanian dead lifts @ 95#
50 Wallbal shots @ 20/12
50 Burpees
50 Double unders

Jeff Johnsons retirement wod

Friday 20161209

WOD: Ascending /descending

10 down to 1 Wallball shots @ 20/14#
1 up to 10 SDHP @ 115/80#

Wednesday 20161207

WOD: 10 min AMRAP

150m Row
5 ring muscle ups**

**sub 10 pull ups and 5 ring dips

Tuesday 20161206

WOD: 3 rds of:

12 Power cleans @ 155/105#
24 Abmat sit ups
36 Air squats

Monday 20161205

WOD: 15 min AMRAP
10 Hand Release Push ups
10 Hand Release Burpees
10 Hollow Rocks

Friday 20161202

WOD: 27-21-15-9

KB Swings @ 2 pood (70/44#)
C2B pull ups
Box Jumps @ 30/24"

Thursday 20161201

WOD: 12 min AMRAP

3 Bench press @ 135/95#

6 T2B

9 Dead lifts @ 185/135#

Wednesday 20161130

WOD: 9 min AMRAP
7 Squat thrusters @ 95/50#
5 Burpees

Tuesday 20161129

WOD: 4 rds of
30 Pull ups
20 GHD'S
10 HSPU

Monday 20161128

WOD: Complete for time
1500 m row (buy in, only do once)
Then,
4 rounds of:
150 Double unders
15 Front squats @ 185/125#

Tuesday 20161122

WOD: C.F.T.

50 GHDs
40 Box jumps @ 24/20"
30 Push press @ 95/50#
40 Box jumps @ 24/20"
50 GHDs

Monday 20161121

WOD: 18 min AMRAP

1 Deadlift @ 225/135#
1 Power clean @ 225/135#
1 Squat clean @ 225/135#
3 T2B
6 C2B pull ups

Friday 20161118

WOD: 5 rounds of

800m run
2 min rest

Log all 5 rounds

Thursday 20161117

WOD: 5 round of
10 Calorie row
20 Spiderman push ups (l+r=2)

Wednesday 20161116

WOD: 10 down to 1
KB Swings @ 53/35#
Burpee Box jump overs @ 24/20"
Incline bench press @ 115/75#

Tuesday 20161115

WOD: 12 Min AMRAP

20 Chest touches ( L+R=1)
20 Pistols (L+R=1)

Monday 20161114

WOD: 10 rds of

10 Push ups
10 Sit ups
100m Sprint

Friday 20161111

HAPPY VETERANS DAY!

PICK YOUR FAVORITE HERO WOD OR

DO ONE YOU HAVE NOT DONE YET!

Thursday 2016110

WOD: CFT
400m Run
20 Dead lifts @ 315/185#
10 Bar muscle ups
400m Run
10 Bar muscle ups
20 Dead lifts @ 315/185#
400m  Run

Wednesday 20161109

WOD: " The Hopper"
30 min AMRAP
using a deck of cards:
♡= Front squats @ 95/75#
Clubs= GHD sit ups
◇= Pull ups
Spades= Box jumps @ 27/20"
face cards = 10
aces= 15

Tuesday 20161108

WOD: Ascending / descending
10 down to 1 HSPU
1 up to 10 Split jerks @ 95/45#

Monday 20161107

ELIZABETH
WOD: 21-15-9

Power Cleans @ 135#
Ring dips

Friday 20161104

Metcon (AMRAP – Rounds and Reps)

14 min Amrap
7 OVHS @ 155/105#
14 Toes to Bar
7 Bar Facing Burpees

SEE: www.crossfitmayhem.com/11012016/

Thursday 20161103

Warm up : 25 push ups, 25 air squats

Skill : 10 min to find deadlift 1 rep max

THROWBACK THURSDAY!
WOD : 10 min AMRAP
250m  row
15 bench press @ 95/55#

SEE : 20160203

Wednesday 20161102

WOD - "F.R.E.A.K."
(FRAN, EVA, ANNIE, KELLY COMBO)
For time
21 Thrusters 45/30kg
21 Pull ups
800m Run
30 Kettlebell swings 32/24kg
30 Pull ups
50 Double unders 
50 Sit ups
400m Run
30 Box Jumps 24/20"
30 Wall balls 9/7kg

Tuesday 20161101

Warm up: 500m row, 25 med ball cleans

WOD: 5 ROUNDS OF:

20 Abmat sit ups
5 Squat cleans @ 80% 1 rep max

Monday 20161031

WOD: 6 rds of

200m run**
12 Deadlifts @ 185/125#

**Wear a weighted vest if you have it.

Friday 20161028

T.G.I.F.  Thank GRACE It's Friday! !

WOD: AMAZON GRACE

EMOTM Perform

5 Toes to Bars and
as many Clean and Jerks as possible  @ 135/85#

Continue this cycle until you have completed
DOUBLE GRACE,  60 Clean and Jerks.

Thursday 20161027

WOD: 18 min AMRAP

6 GHD sit ups
6 Tire flips
6 Static pull ups

Wednesday 20161026

WOD: 8 min AMRAP
10 DB Push Press @ 25/15#
10 Ring dips

4 min rest

8 min AMRAP
10 Calorie row
10 Deadlifts @ 225/135#

Tuesday 20161025

WOD: 4 rds of
400m run
20 single arm DB overhead
      Squat @ 30# (l+r=2)
10 K2E

Monday 20161024

WOD: 5 rds of

10 Box jumps @ 36/24"
15 Burpees

Friday 20161021

WOD: CFT

2500m Row
100 Push press/ jerks @ 95/50#

Partition as necessary

Thursday 20161020

Warm up: 500m row, 25 back extensions, 25 GHD sits
THROWBACK THURSDAY! 

WOD: CFT
50 Double unders
40 T2B
50 Double unders
30 K2E
50 Double unders
20 C2B pull ups
50 Double unders
10 Muscle ups
50 Double unders

See: Tuesday 20150728

Wednesday 20161019

Warm up: 20 pvc overhead squats, 20 over/unders, 10 ring dips , 10 C2B pull ups,

WOD: "AMANDA"
9-7-5
Muscle ups
Squat snatches @ 135/85#

Tuesday 20161018

WOD: 5 rounds of

20 wallball shots @ 20/14#
15 box jumps @ 24/20"
10 KB swings @ 53/35#

Monday 20161017

WOD: 12 min AMRAP

6 Dead lift burpee bar hops @ 205/155#
12 Calorie row or ( SDHP @ 115/85#)
50m Duffle bag carry @ 50/35#

Friday 20161014

WOD: 4 rounds
            10 deadlifts (65% max)
            20 GHD sit ups
            50 double unders

Thursday 20161013

WOD: 12 minute AMRAP
             6 handstand push ups
             3 snatches (135/95lbs)

Wednesday 20161012

WOD: 10 min EMOTM
            Odd numbers 10 calorie row
            Even 5 front squats (65% max)

Tuesday 20161011

WOD: Hero WOD "D.T."
            5 rounds
             12 dead lifts
               9 hang power cleans
               6 push jerks
          Men: 155lbs, Females: 105lbs

Monday 20161010

WOD: 10 rounds
            200 meter sprint
              30 second rest
Notes: mark your time for each round 

Friday 20161007

WARM UP: 500m Row, 25 over/unders, 25 air squats

WOD: FRAN**

21-15-9
Thrusters @ 95#
Pull ups

**FRANTASY LAND
Continue with:

15-12-9
Thrusters @ 115#
C2B Pull ups

12-9-6
Thrusters @ 135#
Bar Muscle ups

Thursday 20161006

WARM UP: 25 Push ups , 25 Sit ups, 500m row

WOD: 12 min AMRAP

Ascending  reps
3,3,6,6,9,9,...etc.

GHDs
Bench Press @ 75% BW

Wednesday 20161005

Warm up: 10 Samson stretches (5ea x 5sec hold),  100 single
jump rope

WOD: 3 rds of:

400m run
100 Double unders
400m run
50 Air squats

Tuesday 20161004

WOD: 9 min AMRAP

3 Snatch grip Dead lifts @ 185/135#
6 Power Snatches @ 115/85#

3 min rest, then

3 min AMRAP

Burpee T2B

Friday 20160930

WOD: 5 rounds
             1 minute of box jumps (20/16")
             1 minute of squat thrusters (95/65lbs)
             1 minute of Toes to bars
             1 minute of rest 

Thursday 20160929

WOD: 15 Min AMRAP

50m Uneven farmers carry with 53#KB and 35#DB
(25m out, switch hands, and 25m back)
200m Medball run @ 20/16#
5 Power Cleans @ 155/115#

Wednesday 20160928

WOD: 14min AMRAP W/Ascending Reps by 3
3-6-9-12-15-18...

Ring dips
Pull ups
Push Press @ 75/45#

Tuesday 20160927

WOD: 5 Rrds of
400m run
20 Sprinter toe touches (L+R=1)
20 Pistols (l+r=2)

Monday 20160926

WOD: 6 Rounds of:

120 Double Unders
12 Abmat Sit ups
12 Weighted Push ups @ 45/25#

Friday 20160923

WOD: 15-12-9-6-3
120m Sprint on Rower
Hang Squat Cleans @ 65/45#

* Each round; row, then do descending reps

Thursday 20160922

WOD: 12 min AMRAP
6  Deadlifts @ 315/225#
3 Ring Muscle Ups

*scale for MU is 3 alternating
Ring row with elevated feet/ ring dip

Wednesday 20160921

WOMEN WOD WEDNESDAY!!!!!
"Eva"
5 rounds
800 meter run
 30 kettlebell swings (32/24KG)
 30 pull ups

Tuesday

WOD: 20 minute AMRAP
             5 toes to bar
           10 dumbbell snatches L+R=1 (40/20lbs)
           15 box jumps (24/20")

Monday 20160919

WOD: 5K for time

Friday 20160916

WOD: RED RIVER 44 RING ROUTE

Row 908m
44 Push ups
44 Deadlifts @ 115/75#
44 Sit ups
44 KB swings @ 44/26#
44 wallball shots @20/12#
44 pull ups
44 Push press @ 45/30#
   Run 908m
44 Push press at 45/30#
44 Pull-ups
44 wallball shots @ 20/12#
44 KB swings @ 44/26
44 Sit ups
44 Deadlifts @ 115/75#
44 Push ups

SEE : 20150917

Thursday 20160915

WOD: 12-9-6-3
            Thrusters(95/65lbs)
            Burpee box jumps (30/20")

Wednesday 20160914

WOD: 15 minute AMRAP
             10 GHD sit ups
             15 Hand-Release push ups
             200 meter sprint

Tuesday 20160913

WOD: 10 rounds
             5 HSPUs
           10 SDHP (95/65lbs)
           20 double unders 

Monday 20160912

WOD: 6 rounds
            5 hang cleans (95/65lbs)
          10 pull ups
        200 meter sprint

Friday 20160909

WOD: 5 rounds
           10 dumbbell cleans (25/15lbs)
           15 foot DB overhead walk
           10 DB presses
           15 foot DB overhead walk

Thursday 20160908

WOD: 8 minute Cap
            1,000 meter row
               Max wall ball shots
               (M=10ft/20lbs)(F=9ft/14lbs)
      *REST FOR 3 minutes then....
            5 minute AMRAP
               Max burpee pull ups

Wednesday 20160907

WOD: 15 minute AMRAP
              3 deadlifts at (255/165lbs)
              5 ring dips
              7 box jumps (24/18")

Tuesday 20160906

WOD: 4 rounds
           400 meter run
           200 feet kettlebell farmers carry
             10 handstand push ups

Monday 20160905

WOD: Hero WOD "Ryan"
                  7 Muscle Ups
                21 burpees

Friday 20160902

WOD: push jerk conditioning

5 min EMOTM
5 Push jerk @ 75/45#
2 minute rest
5 min EMOTM
4 Push jerks @ 115/75#
2 min rest
5 min EMOTM
3 Push jerks @ 145/105#
2min  rest
5 min EMOTM
2 Push jerks @ 175/125#
2 min rest
5 min EMOTM
1 Push press @ 195/145#

Thursday 20160901

WOD: C.F.T
            800 meter run
              20 C2B pull ups
            400 meter run
              40 kettlebell swings (44/26lbs)
            200 meter run
              80 mountain climbers (L+R=1)

Wednesday 20180831

WOD: 4 rounds
            400 meter run
              15 thrusters (95/75lbs)

Tuesday 20160830

WOD: 10 minutes to find your 1 rep max front squat (from the rack)
             REST 5 minutes then...
            10 minute AMRAP
              5 snatches (95/75lbs)
              5 bar hoping burpees 

Monday 20160829

WOD: TABATA ( total of 12 minutes)
             Push ups
             Sit ups
             Air squats

Friday 20160826

WOD: 5 rounds
            10 box jumps (24/20")
            20 wall ball shots (20/16lbs)

Thursday 20160825

 THROWBACK THURSDAY!!!!
Go back to Monday 20130819 and try to beat your old time or start a new PR!

Wednesday 20160824

WOD: 5 rounds
            10 explosive push ups (onto 45 pound plate/ 35 for women)
            20 sumo deadlift high pulls (95/75lbs)
            30 sprinter toe touches (L+R=2)

Tuesday 20160823

WOD: 15 EMOTM (to find your max Clean and Press)
NOTES:  If you get to a point were you can't press the weight over head spend the rest of the time finding your max clean.

Monday 20160822

WOD: 10 minute AMRAP
            10 calorie row
            10 hand stand push ups 

Friday 20160819

WOD: C.F.T.
           210 regular jumprope
             21 Romanian deadlifts (95/75lbs)
             21 knees to elbows (K2Es)
           150 jumpropes
             15 Romanian deadlifts (95/75lbs)
             15 K2Es
             90 jumpropes
               9 Romanian deadlifts (95/75lbs)
               9 K2Es

Thursday 20160818

WOD: 20 minute AMRAP
              15 American kettlebell swings (44/26lbs)
              20 Russian twists @ 44/26lbs (L+R=2)
              25 goblet squats (44/26lbs)

Wednesday 20160817

WOD: TABATA
             Air squat hold ( hold right below 90 degrees)
             Handstand hold
           REST 5 minutes
             10 rounds
               3 burpee pull ups
              200 meter sprint

Tuesday 20160816

WOD: 15 minute AMRAP
             5 power cleans (135/95lbs)
           10 overhead walking lunges(135/95lbs)
             5 bar facing burpees

Monday 20160815

WOD: 4 rounds
            400 meter run
              10 C2B Chin ups
              10 ring dips

20160812

WOD: C.F.T.
            50 meter sprint
              5 burpees
          100 meter sprint
            10 burpees
          150 meter sprint
            15 burpees
          200 meter sprint
            20 burpees
          150 m. Sprint
            15 burpees
          100 m. Sprint
            10 burpees
            50 m. Sprint
              5 burpees 

Thursday 20180811

WOD: 7 rounds
            10 medicine ball push ups @ 20/16lbs (L+R=2)***
            10 med.ball throws with abmat
            10 box step ups with med.ball shoulder carry and kettlebell farmers carry @ 20,35/16,26lbs (L+R=2)
           
  ***Notes: perform the push up with one hand on the ground and the other one on the medicine ball. Put both hands on the medicine ball before transitioning 

Wednesday 20180810

WOD: 12 minute AMRAP
             9 Romanian deadlifts (95/75lbs)
             6 power cleans (95/75lbs)
             3 push press (95/75lbs)

Tuesday 20160809

Warm up: 400 run, 100 jump rope, 50 bar hops, 20 second handstand hold (x2), 25 kettlebell squats
     WOD: 4 rounds
                 90 double unders
                 30 wall ball shots
                 15 handstand push ups

Monday 20160808

WOD: 2 rounds
            50 calorie row
            12 ring muscle ups* (Scaled: 1 ring pull up/ 1 ring dip)
            12 push press (185/135lbs)

Friday 20160805

WOD: 10 down to 1
            Ring dip push ups(about 4 inches off the ground)
            Pistol squats (L+R=1)*
            After every even round perform 5 GHD sit ups (10,8,6,4,2)
            *use something to assist you if you need it
            

Thursday 20160804

Warm Up: 100 jump rope, 25 meter sprints(x10), 20 hollow rocks
      WOD: 20 minute AMRAP
                    20 bar hops
                  200 meter sprint
                    20 medicine ball V-Ups(20/14lbs)

Wednesday 20160803

Warm up: focus on shoulders and legs
     WOD: EMOTM for 10 minutes
                 2 squat snatches with 2 second pause at the bottom.
     Notes: try to increase weight every 2 rounds. Post weights used
*Scaled*: 1 power snatch + 1 overhead squat (x2)
           REST for  5 minutes then....
                3 rounds
                10 snatches (95/75lbs)
                  1 minute rest 

Tuesday 20180802

WOD: 5 Rounds
            5 clean and jerks (115/75lbs)
            7 C2B pull ups
           10 hand stand chest touches (L+R=1)
Notes: on the clean and jerks focus on proper form and try and do touch any goes.
           For the chest touches try and get as close to the wall as possible.

Monday 20160801

WOD: 3 Rounds
            2,000 meter row
            3 minute rest
               OR
            3 rounds
            1,600 meter run
            3 minute rest
Notes: the goal is to beat your previous time each round

Thursday 20160728

Warm up: 25m Samson stretch, 25 calorie row, 25 air squats
Skill/strength: 10 min EMOTM, 3 Dead lifts @ 80-90% 1 rep max
WOD: CFT
50 Romanian dead lifts @ 95/50#
400m run backwards
30 calorie row
20 squat thrusters @ 95/50#
10 Curtis Ps @ 95/50#
20 ST
30 calorie row
400m run backwards
50 RDL

Wednesday 20160615

WOD: 30 minute AMRAP
            20 double crunch sit ups
            50 meter sprint
            10 box jump burpees*
            50 meter sprint
**** this workouts meant to be performed outside so use anything that's elevated off the ground

Tuesday 20160614

"Army Strong" (For the Army's birthday)
60 minute AMRAP
17 power cleans at 135lbs
75 air squats
Break down the bar and carry each piece 200 meters rebuild the bar and start a new round

Friday 20160610

Warm up: 500m row, 25 over/ unders, 25 push ups, 15 power jumps(K2E)


WOD: 100ea  (Alternating)
Power snatch @ 75/50#
Burpee bar hop

Thursday 20160609

WOD: 20 min AMRAP
10 KB Swings @ 53/35#
25m single arm waiters carry @ 53/35#
100m dash
25m single arm waiters carry @ 53/35# (alt arm)
15 KB Russian twist @53/35# +r=1)

Wednesday 20160608

WOD: 25 minute AMRAP
             5 deadlifts 65% max
           10 feet handstand walk
           15 sprinter toe touches (L+R=1)
           10 feet handstand walk

Tuesday 20160607

WOD 1: 6 rounds
                 9 abmat sit ups
                 6 wall ball squat clean over the shoulder (L+R=1)
                 6 handstand push ups
 Rest 5 minutes then....
 WOD 2: 10 down to 1
                Push press (135/95lbs)
                Pull ups

Wednesday 20150525

Warm Up: 500 meter row, 400 meter run, 10 sit-ups to push ups
      WOD: 20 minute AMRAP
                  *5wall ball squats (20/14lbs)
                  10 weighted V-ups with med.ball (20/14lbs)
                  15 med.ball push ups
          * wall ball squats is when you throw the wall ball high in the air and perform an air squat before it comes back down

Tuesday 20160524

WOD: 4 Rounds
           10 thrusters (75/55lbs)
           25 meter overhead carry
           10 Romanian deadlifts
           25 meter overhead carry
           10 calorie row 

Thursday 20160519

THROWBACK THURSDAY!!!!! Great time to catch up with workouts from earlier this week or to go back to a past WOD and beat your old time 

Wednesday 20160517

WOD: C.F.T.
           400 meter run
             10 power cleans (60% max)
           400 m. Run
               7 cleans (70%)
           400 m. Run
               5 cleans (80%)
           400 m run
               3 cleans (90%)

Tuesday 20160517

WOD 1
   10 min EMOTM
        2 squat snatches ( build up to a heavyweight)
   REST 5 minutes THEN...
    C.F.T.
    1,000 meter row
       100 abmat sit ups
        10  overhead squats ( use the same weight as the first WOD)
       500 meter row
         50 abmat sit ups
           5 overhead squats 

Tuesday 20160503

Warm up : 50 air squats  (2 seconds at the bottom ), 25 abmat sit ups
WOD : 21-15-9
Thrusters @ 95/50#
HR Burpee bar hops

Monday 20160502

Warm up :  500m row,  25 push ups, 25 sit ups (army),
WOD : 3 rds of
30 GHDs
10 Ring Muscle ups
5 HSPUs

*use an abmat if you don't have a GHD, 15 pull ups and 15 ring dips if you can't do MUs

Thursday 20160428

THROWBACK THURSDAY!!!
Go back to 20140618 and try and hit a new PR!

Wednesday 20160427

WOD: 21-18-15-12-9-6-3
           Double unders
           Abmat sit ups
           Deadlifts (185/155lbs)
            

Tuesday 20160426

WOD: 10 min EMOTM
            10 snatches
Notes: use a light weight and focus on form! If 10 reps becomes to difficult go down to 7 then to 5.

Monday 20160425

WOD: 3 rounds
            15 calorie bike or rower( sumo deadlift high pulls if you don't have either)
            10 burpee box jump overs (20/18")
              5 C2B pull ups 

Friday 20160422

WOD: 5 rounds
            10 floor presses (95/65lbs)
            10 floor sweepers 

Thursday 20160421

THROWBACK THURSDAY!!!!
Go back to 20150420 and try to beat your old time

Wednesday 20160420

WODICE WEDNESDAY!
WOD: 21-15-9
           Hang snatches (95/65lbs)
           C2B push ups

Tuesday 20160419

WOD: 4 rounds
            10 HSPUs
            30 abmat sit ups
            20 dumbbell overhead squats (L+R=2)
Notes: use part of your warm up to find a good weight for the bumbbell overhead squats

Tuesday 20160412

warm up: 50 feet shuttle sprints, 30 push ups, 20 GHDs, 100 jump ropes
WOD: 12 minute EMOTM
            Minute 1,4,7,10- 2 HSPUs
            Minute 2,5,8,11- L sit hang for 30 seconds
            Minute 3,6,9,12- 40 DUs

Thursday 20160407

Warm up : 50 DU,  40 abmats,  30 air squats, 20 spiderman push ups
WOD : CFT
800m run
40 Russian twist @ 53/35#
400m walking lunges
400m run backwards
40 Russian twist @ 53/35#
800m run

Wednesday 20160406

Warm up :  500m row,  40 over / unders,  30 squat jumps, 20 pull ups,  10 burpees
WOD :  6 rds of
6 Hang snatches @ 95 / 65#
12 Power snatches  @ 95 / 65#

Tuesday 20160405

warm up: 500 meter row, 40 deep lunges, 30 air squats, 1 minute plank
    WOD: C.F.T.
                50 GHDs
                50 front squats (95/65lbs)
                50 box jumps (24/18")

Monday 20160404

Warm up : 400m run, 30 push ups, 20 burpees,  10 HSPU
WOD : 5 rounds of
21 HR push ups
15 calories row
9 T2B

Friday 20160401

Warm up: 500 meter row, 40 air squats, 30 push ups, 20 over unders
     WOD: 20-18-16-14-12-10
                 Handstand push ups
                 GHD sit ups
                 

20160331

THROWBACK THEURSDAY!!! Go back to 20140702 and try and hit a new PR

Tuesday 20160330

Warm up: 500 meter row, 40 air squats, 30 push ups, 20 over/unders(with resistant band)
     WOD:  10 minute AMRAP
                   7 ring dips
                  10 overhead squats (75/55lbs)

Monday 20160329

Warm up: 400 meter run, 30 over/unders, 20 second bar hang, 10 GHD sit ups
       Skill: Find max of unbroken pull ups
     WOD: 20 minute AMRAP
                 30 abmat sit ups
                 25feet kettlebell farmers carry lunges (35/15lbs)
                 10 Turkish get ups at 35/15lbs (L+R=2)
                 25ft farmers carry lunges 

Friday 20160325

Warm  up: 500m row, 25 air squats,  15 sit up to push ups, 5 Burpee Bar hop squat thrusters  @ 45#
WOD :  Crossfit Open 16.5
14.5 throwback
21-18-15-12-9-6-3
Squat thrusters @ 95#
Bar facing burpees

Wednesday 20160323

Warm up :  500m row, 40 abmats,  30 split jump lunges
WOD : 20 min EMOTM
ODD -  3 Front rack lunges @ 75/45# (l+r=1)
EVEN - 6 K2E

Tuesday 20160322

Warm up: 500 meter row, 25 air squats, 25 over/ unders, 25 abmat sit ups
     WOD: 1 UP TO 10
                 Power snatch 95/65lbs
                 GHD sit ups

Friday 20160318

Warm up :  500m row,  25 air squats,  15 burpees,  10 T2B
WOD : Crossfit Open  16.4
13 min AMRAP
55 Deadlifts @ 225/155#
55 wallballs @ 20/14# @ 10/9'
55 calorie row
55 HSPU

Thursday 20160317

Warm up : 500m row, 40 push ups,  30 air squats, 20 over / unders
WOD : 12 min AMRAP
12 DB Squat thrusters @ 25/15#
50m waiters carry @ 25/15#
3 Clean and press @ 75% body weight

Wednesday 20160316

Warm up : 400m run,  20 GHDs,  20 burpees,

WOD : 3 rounds of
20 Abmat sit ups
20 HRPU
20 Box jumps @ 24/20"
20 Pull-ups

Friday 20160311

Warm up :  500m row,  50 over/ unders, 15 C2B pull ups,  15 ring dips
WOD : 2016 open  16.3
7 min AMRAP
10 Snatches @ 75/45#
3 bar muscle ups

Tuesday 20160315

Warm up : 400m run,  30 abmat sit ups,  20 HRPU, 100 single jump ropes
WOD: 4 rounds of
800m run
80 DU
10 HSPU

Thursday 20160310

Warm up :  500m row,  25 abmat sit ups,  20 over/ unders, 15 ring dips
Skill:  5 x 20 second deep overhead squat holds @ 45/30#
WOD: CFT
30 GHD medball toss @ 20/14#
20m Crab walk
10 Overhead squats @ 115/85#
20m Crab walk
30 Pull ups

Wednesday 20160309

Warm up : 400m run, 20 KB SDHP @ 53/35#, 20 Over/unders, 20 GHDSs
WOD : 10min AMRAP
10 GTO @ 75/50#
10 Calorie Row

Tuesday 20160308

Warm up : 400m run, 20 HR push ups, 10 static pull ups
WOD : 21-15-9-6 (increasing wt)
C2B pull ups
Bench press @ 95/115/135/155#

Monday 20160307

Warm up : 500m row, 50 KB squats @ 53/35#,  50 Double unders
25 shrugs @ 95/45#
WOD : 15. Min  AMRAP
5 Deadlifts @ 185/135#
10 Burpee Box Jumps @ 30/24"

Friday 20160304

Warm up: 100 jump ropes,  25 GHDs,  25 over / unders,  25 air squats
WOD : 2016 Open  16.2 Scaled

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Thursday 20160303

Warm up : 500m row, 25 air squats, 25 over/unders
WOD : 8 Rounds of
6 Squat thrusters @ 95/50#
12 Wallball shots @ 20/14#
25 Double unders *

*50 singles plus 25 bar hops

Wednesday 20160302

Warm up : 500m row,  25 push ups, 25 abmats,  25 split jump lunges
WOD : 12 min AMRAP
6 GHDs
200m sprint

Tuesday 20160301

Warm up : 400m run, 30 abmats, 20 hip extentions,  10 burpees
WOD :  6 rds of
250m row
15 HR push ups

Monday 20160229

Warm up : 500m row,  25 shrugs @ 135#, 15 pull ups,
WOD : 4 rds of
*7 hang cleans @ 135/85#
25m farmers carry @ 45/25# plates
7 Deadlifts @ 225/135#

*Unbroken, one burpee for each hang clean remaining if you break and drop weights. And you must start each clean from a full extended position.

Friday 20160226

Crossfit Open 16.1
      20minute AMRAP
        25feet overhead walking lunges (95/65lbs)
          8 C2B pull ups
        25feet overhead walking lunges (95/65lbs)
          8 bar facing burpees
        

Thursday 20160225

Warm up: 500m row, 25 abmat sit ups, 25 over/unders
     WOD: 4 rounds
                 16 hollow rocks
                 12 bent over rows (75/45lbs)
                  8 weighted pull ups (30/20lbs)

20160224

Warm up: 500m run, 25 shoulder shrugs at 45lbs, 25 push ups, 25 air squats
     WOD: 8 minute cap
                  10 clean and jerks at 95lbs
                  10 clean and jerks at 115lbs
                  10 clean and jerks at 135lbs
       THEN for the remainder of the time perform front squats at 135lbs
        Post how many completed front squats

Tuesday 20160223

Warm up : 500m row, 25 over / unders, 25 push ups, 15 pull ups, 15 ring dips
WOD : 15 min AMRAP
12 KB swings @ 53 / 35#
9 Burpees
6 MU

Monday 20160222

Warm up :  25 over/unders, 15 shrugs @ 225/155#, 50 Double unders
WOD :  10min EMOTM
3 Hang snatches @ 95/55#

Friday 20160219

Warm up: 500m row,  25 push ups,  25 air squats
WOD :  12 min AMRAP
3 Bench press @ 135/85#
6 Squat thrusters @ 95/65#
9 Calorie row

Thursday 20160218

Warm up :  400m run,   40 over/ unders,  10 weighed pull ups
WOD : 15 min AMRAP
50 Double unders
10 C2B pull ups
5 Deadlift @ 185#

Wednesday 20160217

Warm up :  100 jump ropes ( 50 DU if skilled), 30 push ups,  30 air squats
Skill: tabata handstand
WOD :  5 Rounds of
400m run
20 air squats
5 wall climbs

Tuesday 20160216

Warm up :  500m row, 25 abmat sit ups,  15 static pull ups
WOD :  12 min AMRAP
10 GHDS
15 K2E

Monday 20160215

Warm up : 400m run, 20 burpees, 10 static pull ups
WOD : 6 rds of
3 SDHP @ 115/85#
9 Thrusters @ 115/85#

Friday 20160212

Warm up: 400m run, 20 abmats, 20 burpees
WOD: CFT
800m run
20 pull ups
800m row
20 ring dips
800m run
20 GHDs
800m row
20 Muscle ups

Thursday 20160211

Warm up : 500m row, 50 DU, 10 medball clean squats
WOD : 15 min AMRAP
15 calorie row
7 box jump overs @ 24/20"
3 squat cleans @ 135/95#

Wednesday 20160210

Warm up : 800m run,  40 air squats, 20 hand release
Push ups
WOD : 9 min AMRAP
3 ring dips
6 dumbbell push press @ 25/15#
9 wallball shots to a 9ft target @ 20/14#

Tuesday 20160209

Warm up: 500m row,  30 split jump lunges,  20 over/unders, 20 overhead pvc pipe  squats
WOD : 5 rounds of :
5 Hang clean split jerks @ 95/50#
5 HSPU
10 Hang Snatch Squats @ 95/50#
50 Double unders

Monday 20160208

Warm up : 400m run, 20 push ups, 20 abmat sit ups
WOD : 4 rounds of
800m run
40 sprinter toe touches  (l+r=2)
10 - 8 count push ups (burpees with 2 push ups)

Friday 20160205

Warm up : 500m row, 25 push ups, 25 overhead (pvc) squats
WOD : Master's Chipper from 2015 Games
For time:
10 Deadlits @ 275/255/185#
20 Pull-ups
30 Box jumps @ 24/20#
40 Kettlebell swings @ 53/35#
50 Double-unders
40 Kettlebell swings
30 Box jumps
20 Pull-ups
10 Deadlits

Thursday 20160204

THROWBACK THURSDAY 
(SEE 20130412)

Warm up: 500M Row, 25 over/unders , 25 air squats 

Stretch: legs

WOD: complete for time:

95# (barbell) squat thrusters, 21 reps
 400m run with 20# medball
115# squat thrusters, 15 reps
 400m run with 20# medball
135# squat thrusters, 9 reps
 400m run with 20# medball

Wednesday 20160203

Warm up : 50 push ups,
Skill : 10 min to find deadlift 1 rep max
WOD : 10 min AMRAP
250m  row
15 bench press @ 95/55#

20160202

Warm Up: 500 meter row, 25 push ups, 25 air squats, 25 over/unders
   WOD 1: EMOTM for 10 minutes
                   3 push press at 75% bodyweight OR 75% max
      Rest for 5 minutes THEN
   WOD 2: 10 minute AMRAP
                   10 GHD sit ups (scaled: abmat sit ups)
                   15 kettlebell swings (53/35lbs)

Tuesday 20160202

Warm up : 500m row, 20 sit up-to-push ups, 20 over/unders
Skill : 10min EMOTM 3 Push press @ 75% 1 rep max
WOD: 10 min AMRAP
10 GHDS
15 Kettle bell  swings @ 53/35#

Monday 20160201

Warm up : 20 push ups, 20 sit ups, 20 over/ unders
Skill: 10 × 50yrd sprints
WOD: 6 rds of
12 C2B Pull ups
18 Knees 2 Bar

Friday 20160129

Warm up : 50 air squats, 25 push ups, 25 sit ups
WOD : CFT
1600m  Row
80 HR push ups
80 Abmat sit ups
800m Run
40 Pull ups
400m
20 Hang snatches @ 95/50#

Thursday 20160128

Warm up : 500m row, 50 Double unders,  50 air squats
WOD: 15 min AMRAP
18 Box jumps @ 24/20"
12 Wallball shots @ 20/16#
6   Front squats @ 135/105#

Wednesday 20160127

Warm up: 25 burpees, 500m row
Skill: olympic/power lifting movements
WOD: 6 rds of
12 SDHP @ 95/65#
12 Evil wheels

Tuesday 20160126

Warm up: 25 GHDs, 25 over/unders
WOD : 21-18-15-12-9-6-3

T2B
Handstand Pushups

20150125

Warm up: stretch shoulders and abs
     WOD: 3 rounds
                 10 kettle bell over head squats (L+R=2) at 53/35lbs
                 10 kettle bell swings
                 10 Pull ups
                 10 knees to elbows 

20160121

THROWBACK THURSDAY!!!!!!
Go back to 20150121 and try and beat your time

20160120

Warm up: focus on stretching your shoulders
     WOD: 5 rounds
                 15 bench press (135/95lbs)
                 10 close grip chin ups (underhand
        **** Rest THEN****
                 4 rounds
                 250 meter row
                   25 push ups 

20160120

Warm Up: 500 meter row, 20 over/unders WARM UP PROPERLY TO LIFT HEAVY
     WOD: 4 rounds
                 400 meter run
                   25 meter overhead walk (With bodyweight OR 80% max clean&press)

20160118

Warm up: make sure to focus on your shoulders and legs
     WOD: 21-15-9
                 Deadlifts (275/205lbs)
                 Ring dips

20160115

Warm Up: today's WOD has heavy weights so make sure you warm your body up properly
     WOD: 10 minute AMRAP
                  3 power cleans (175/125lbs)
                  7 box jumps (30/24 inches)

20160114

THROWBACK THURSDAY!!!!!
     WOD: 14.5 (From the 2014 Crossfit Open)
                 21-18-15-12-9-6-3
                 Squat thrusters (95/65lbs)
                 Bar facing burpees

20160113

Warm Up: 250 meter row, 25 GHD sit ups, 25 air squats
      WOD: 20 minute AMRAP
                  10 single arm dumbbell snatches (L+R=2)
                  25 meter waiters/ farmers carry
                  10 kettle bell swings
                  25 meter waiters/ farmers carry
      * Post rounds and weights used*
EXTRA CREDIT: 5 minute AMRAP
                               5 C2B pull ups
                               5 ring dips

20160112

Warm up: stretch your shoulders and abs
       Skill: work on inverted burpees
     WOD: 10 Rounds
                 10 Toes to Bar
                 30 Double Unders (60 singles, 30 bar hops)

20160107

Warm Up: 250 meter row, 10 burpees, 5 handstand push ups
      WOD: EMOTM ascending reps
                  Snatches at 95/75lbs
                  1st minute -1 rep
                  2nd minute-2 reps
                  3rd minute -3 reps
 Post the last completed time and reps

20160107

THROWBACK THURSDAY!!!!!! Spend this day to catch up on WODs you missed earlier this week or do past WODs to try and do better.

20160106

Warm up: 400 meter run, 20 Romanian deadlifts (95/75lbs), 10 Toes to Bars
  WOD 1: 3 Rounds
                500 meter row
                  25 GHDs (or abmat sit ups)
                  25 hip extensions (or supermans)
     REST: 5 minutes THEN
  WOD 2: 15 minute AMRAP
                  5 dumbbell up right rows (L+R=1)
                10 meter dumbbell overhead walk
                  5 dumbbell squat thrusters
                10 meter dumbbell overhead walk
 NOTES: spend time prior to WOD 2 to find a good weight to do for the Dumbbells 

20160104

Warm up: 100 jump rope, 25 air squats, 25 push ups, 25 over/unders
       Skill: 3-3-3 overhead squats with a 5 second pause at the bottom
                 3-3-3 front squats with a 5 second pause at the bottom
     WOD: Hero WOD "BAZ"
                 30min AMRAP
                  30 double unders
                    8 squat cleans (155/110lbs)
                  11 hand release push ups
 


*Scaled: 60 single jump ropes AND 30 bar hops
               Perform a power clean then a front squat
               Use your knees to help lift you up if needed