FRIDAY 20171229

WOD: 5 ROUNDS OF
10 Single Arm KB Squat Snatch @ 44/26#
      (5 each arm alternating)
20 GHDs

THURSDAY 20171228

WOD: 20 min EMOTM

ODD minute = 3 Back Squats @ 75% Bodyweight
EVEN minute = 3 Front Squats @ 75% Bodyweight

WEDNESDAY 20171227

WOD: 5 rounds of
100 Double unders
25 Pull ups
15 Hang snatches @ 75/45#

TUESDAY 20171226

WOD: 10 Down to 1
Calories on Assault bike
Push Press @ 95/65#
SDHP @ 95/65#

MONDAY 20171225

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

FRIDAY 20171222

WOD: 6 ROUNDS FOR TIME
300m Run (Trueform)
6 Box Jumps @ 30/24"
3 Deadlifts @ 315/185#

THURSDAY 20171221

WOD: CFT

Buy in : 1 mile on Bike,

9-7-5-3-1
Bar muscle ups
Squat Cleans @ 155/105#

Cash out : 1 mile on Bike

WEDNESDAY 20171220

WOD: 30 MIN AMRAP (rest accordingly)
Da Hopper (entire deck of cards)
♦- K2E
♣- GHDs
♥- Calorie Row
♠- Burpees

Face cards = 10 reps
Ace = 15 reps

TUESDAY 20171219

WOD: 20 min AMRAP
5 Over head squats @ 115/75#
10 C2B Pull Ups
15 HR Push ups

(5 rd minimum)

MONDAY 20171218

WOD: 3 HONDO
300 Calories  Row, Bike, or Ski
(30 sec on, 30 sec off)

THURSDAY 20171214

WoD: For Time:
50 Box Jump Overs (24/20)
35 Hang Power Cleans (95/65)
20 SHSPU
35 Hang Power Cleans (95/65)
50 Box Jump Overs (24/20)

FRIDAY 20171208

WOD: 5 Rounds of
25m Farmer's carry @ 70/53#
50 Air squats

THURSDAY 20171207

WOD: 6 Rounds of
9 Push Jerks @ 165/115#
12 T2B
15 Calories on Ski Erg*

*Rower or Assault bike are substitutes

WEDNESDAY 20171206

WOD: 12 min AMRAP of
60 Double unders
12 Split Jump lunges with 45/25# plate overhead (l+r=2)
6 Box Jumps @ 36/27"

TUESDAY 20171205

WOD: 4 rounds of
18 Sit ups
12 Power Cleans @ 135/95#
9 Front squats @ 135/95#

MONDAY 20171204

WOD: CFT
Buy in 1000m row,

5 rounds of :
20 HR Push ups
15 Romanian Dead lifts @ 95/65#
10 Burpees
5 Muscle ups

Cash out 1000m row

FRIDAY 20171124

WOD: 11-9-7
Deadlifts @ 225/165#
Ring Muscle ups

THURSDAY 20171123

WOD: THROWBACK THURSDAY
800m Run
80 ABmat Sit ups
600m Run
60 Sprinter Toe Touches
400m Run
40 T2B
200m Run
20 GHDs

See 20170526

WEDNESDAY 20171122

WOD: KAREN
150 Wallball shots @ 20/16#

TUESDAY 20171121

WOD: 21-15-9
KB Swings @ 70/53#
Burpee Box Jumps @ 24/20"

MONDAY 20171120

WOD: 5 ROUNDS FOR TIME
5 C2B Pull Ups
15 GTO* (Ground to Overhead) @ 75/55#
25 R4C (Row for Calories)

*clean and press, clean and jerk,
 snatch, etc.

FRIDAY 20171117

WOD: Bench Press **
1-1-1-1-1-1-1-1

(**8 tries @ a 1 Rep Max)

THURSDAY 20171116

WOD: CFT
50 Wallball shots @ 20/14#
20 Deadlifts @ 165/115#
50 T2B
20 Burpees
30 Wallball shots @ 20/14#
20 Deadlifts @ 165/115#
30 T2B
20 Burpees

WEDNESDAY 20171115

WOD: 15 min AMRAP of
10 GHDs
5 Front squats @ 165/125#
50 Double unders

TUESDAY 20171114

WOD: 4 Rounds of
40 Spiderman Push ups  (l+r=2)
20 Push press @ 115/85#
400m Run

MONDAY 20171113

WOD: 4 ROUNDS OF
7 Power Snatches @ 155/105#
11 Box Jumps @ 30/24"

FRIDAY 20171110

WOD: 18 MIN AMRAP
15 Pull ups
12 Single Arm KB Snatches @ 53/35# (l+r=2)
9 Dips

THURSDAY 20171109

WOD: 15 MIN EMOTM
2 Squat Cleans @ 85% 1RM

WEDNESDAY 20171108

WOD: 5 rounds of
3 sumo deadlift high pulls @ 95/65#
6 power cleans @ 95/65#
9 push press @ 95/65#
12 box jumps @ 24/20"
15 calorie row

TUESDAY 20171107

WOD: CFT
100 DU
28 Thrusters @ 75/45#
28 Burpee Bar hops
20 Thrusters @ 95/65#
20 Burpee Bar hops
12 Thrusters @ 115/ 85#
12 Burpee Bar hops
4 Thrusters @ 135/95#
4 Burpee Bar hops
100 DU

MONDAY 20171106

WOD: 18-15-12
Calories on Assault bike
Push Press @ 115/85#
Ring Dips

THURSDAY 20171102

WOD: 4 rounds of
30 Calorie row
20 Air Squats
10 Deadlift @ 255/185#

WEDNESDAY 20171101

WOD: 7 rounds of
10 KB Swings @ 70/53#
5 Over head squats @ 135/95#

TUESDAY 20171031

Strength: 15 min to find 1RM Clean and Jerk

WOD: 11 min AMRAP of
4 Bar muscle ups
7 Clean and Jerks @ 135/95#

MONDAY 20171030

WOD: 20 min AMRAP of
15 GHDs
10m front rack lunges @ 115/85#
5 Pistols (l+r=1)

FRIDAY 20171027

WOD: CFT
50 Wall ball shots @ 20/14#
40 Sit ups
30 Box Jumps overs @ 24/20"
20 Turkish get ups @ 35/26#
10 Squat thrusters @ 135/95#

THURSDAY 20171026

WOD: 15-12-9
Hang Snatch @ 135/95#
C2B Pull Ups

WEDNESDAY 20171025

WOD: 10 rounds of
50 Double unders
2 Deadlifts @ 80% of 1RM

TUESDAY 20171024

WOD: 6 rounds of
5 Bear Complex* @ 135/95#
5 Bar Facing Burpees

* Each rep starts from the ground
Power clean
Front Squat to overhead press (thruster),
Back squat to overhead press  (thruster).

MONDAY 20171023

WOD: 5 rounds of
21 T2B
15 SDHP @ 95/65#
9 HSPU

FRIDAY 20171020

WOD: 5K Row

THURSDAY 20171019

WOD: 7 rounds of
3 Bench press @ 175/125#
5 ea alt Single arm DB snatch @ 50/35#
7 Front squats @ 135/95#

WEDNESDAY 20171018

WOD: 18-15-12
Clean and jerks @ 155/105#
HR Push ups
GHDs

TUESDAY 20171017

WOD: 5 rounds of
25 T2B
50 ABmat Sit ups
100 Double unders

MONDAY 20171016

WOD: 3 rounds of
5 Curtis P's @ 95/65#
10 m Over head barbell carry @ 145/115#
5 Squat cleans @ 145/115#
10m Over head barbell carry @ 145/115#

TUESDAY 20171003

WOD: 21-15-9
SDHP @  95/65#
OHS @  95/65#
DU  (×10)*

*Yes 210,150,90

MONDAY 20171002

WOD: 5 rounds for time
20 Sprinter toe touches (l+r=1)
15 KB Swings @ 53/35#
10 K2E

FRIDAY 20170929

WOD: 7 rounds of
10 Snatch grip dead lifts @ 115/85#
10m Overhead barbell carry @ 115/85#
5 Power Snatches @ 115/85#
10m Overhead barbell carry @ 115/85#


* if you don't have room for OHBC, use dumbbells or kettle bells.
**If you can do the OHBC at all, do
10 DL and 7 Snatches for 7 rounds.

THURSDAY 20170928

WOD: 10 min AMRAP of
15 Calories on the Bike
10 ABmat Sit ups
5 Burpees

WEDNESDAY 20170927

WOD: 20 min AMRAP of

100 DU
50 Pistols  (L+R=2)
20 GHDs

TUESDAY 20170926

WOD: 3 rounds for time
15 Calories on the Ski Erg
12 Clean and Jerks @ 135/95#
9 Muscle ups **

** 6 × 3 C2B Pull Ups/ Dips
18 each total , and YES go back and forth between pull ups and dips in sets of 3.

MONDAY 20170925

WOD: 15 min AMRAP of
10m Farmers carry walking lunges with 70/44# KB**
15 Hand release push ups
10m Farmers carry only @ 70/44#
5 Box jumps @ 30/24"

**equals about 10 steps , 5ea leg

FRIDAY 20170922

WOD: 5 rounds for time
300m Run
30 Calories on the Bike (about 3min)
3 Front Squats @ 225/155#

THURSDAY 20170921

WOD: 6 rounds of
18 Calorie Row
12 Floor press @ 135/95#
6 KB Swings @ 53/35#

WEDNESDAY 20170920

WOD: 5 rounds of

15 Calories on Ski Erg
10 C2B Pull Ups
5 Push Jerks @ 165/115#

TUESDAY 20170919

WOD: CFT
21-18-15-12-9-6-3
Hang Snatch @ 95/65#
Box jumps @ 24/20"

MONDAY 20170918

WOD: CFT
1 UP TO 10
Squat cleans @ 75% 1RM
Calories on Assault bike

SUNDAY 20170917

RED RIVER 44 HERO WOD


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

FRIDAY 20170915

WOD: 5 rounds of
200m Run
200m Run Backwards
15 Push Press @ 95/65#

* if you are unable to run backwards
due to location or equip. , i.e. running on treadmill or truefirm, run 400m fwd.

THURSDAY 20170914

WOD: 20 min AMRAP BETWEEN:

*Novice*
CINDY
5 Pull ups
10 Push Ups
15 Airsquats

OR

*Advanced*
MARY
5 HSPU
10 PISTOLS (5 ea alternating)
15 Pull ups

WEDNESDAY 20170913

WOD: ISABEL
30 Snatches @ 135/95#

TUESDAY 20170912

WOD: GHOST
6 Rounds of :
1 min Max Calories on Rower
1 min Max Burpees
1 min Max Double unders
1 min Rest

MONDAY 20170911

WOD: HOTSHOTS 19
6 rounds of
30 Air squats
19 Power Cleans @ 135/95#
7 Strict pull ups
400m Run

FRIDAY 20170908

WOD: ROYAL FLUSH
2 complete suits ( 2- Ace, 13 cards per suit)

SHUFFLE cards then,
Do how ever many reps the card dictates of:

Box Jumps @ 24/20"
KB Russian twist  @ 35/26# (l+r=1)

Face cards = 10
Ace = 15

THURSDAY 20170907

WOD: 5 Rounds for time
12 GHDs
6 Clean and Jerks @ 135/95#
12 Spiderman Push ups ( l+r=2)

WEDNESDAY 20170906

WOD: 7 rounds of
7 Deadlifts @ 255/175#
14 Dips

TUESDAY 20170905

WOD: 10 rounds of
9 Thrusters @ 95/65#
200m Run

MONDAY 20170904

WOD: TRIPLE G CHIPPER
100 Pull ups
80 ABmat Sit ups
60 Wall ball shots @ 20/14#
40 Calories on the Rower
20 Burpees

FRIDAY 20170901

WOD: 7 rounds of
15 KB Swings @ 53/35#
10 Pull ups

THURSDAY 20170831

WOD: 3 rounds of
800m Run
40 ABmat sit ups
20 Box Jumps @ 24/20"

WEDNESDAY 20170830

WOD: 6 rounds of
25 Double unders  (75 singles)
15 Power snatches @ 75/55#
5 Burpee bar hops

TUESDAY 20170829

WOD: 6 rds of
300m Row
3 Bench press @ 205/105#

MONDAY 20170828

WOD: complete for time
10 Calories on the assault bike**
10 down to 1 Front Squats @ 135/95#

**10 cal., 10 FS, 10 cal., 9 FS, 10 cal., 8 FS and so on.

FRIDAY 20170825

WOD: 3 rds of
600m run
30 Abmat sit ups
20 L-sit pull ups

THURSDAY 20170824

WOD: 10 min AMRAP
10 Med ball cleans @ 20/14#
10 Wallball shots @ 20/14#

WEDNESDAY 20170823

WOD: 5K Run

TUESDAY 20170822

WOD: 10 min AMRAP:
50 DU
10 Overhead Squats @ 135/95#

MONDAY 20170821

WOD: 8 min AMRAP :
4 Deadlifts @ 75% 1 Rep Max
8 C2B Pull Ups

FRIDAY 20170818

WOD: Cross Country
3 rounds of
400m Run
800m Row
1600m Bike

WEDNESDAY 20170816

WOD: 10 MIN AMRAP
50 Double unders
200m Row
5 Box Jumps @ 36/27"

THURSDAY 20170817

WOD: 15 AMRAP
20 Air Squats
10 HSPU
5 Dead lifts @ 225/155#

TUESDAY 20170815

WOD: 9 min AMRAP
6 Overhead squats @ 95/65#
9 Sit ups

MONDAY 20170814

WOD: CFT
50 Jumping Lunges (L+R=2)
50 Pull ups
50 Push press @ 95/65#
50 Hip extension
50 Burpees

FRIDAY 20170811

WOD: 27-21-15-9
Squat cleans @ 95/65#
Calories on the Rower

THURSDAY 20170810

WOD: CFT
50 Box Jumps @ 30/24"
50 KB Swings @ 70/44#
50 K2E
50 Wallballs @ 20/14#
50 Burpees

WEDNESDAY 20170809

WOD: 18 min AMRAP
5 Hang cleans @ 115/65#
5 Hang snatches @ 115/65#
10 Burpees
15 ABmat Sit ups

TUESDAY 20170808

WOD: CFT
5  Ring Muscle ups
50 Double unders
4 Ring Muscle ups
40 Double unders
3 Ring Muscle ups
30 Double unders
2 Ring Muscle ups
20 Double unders
1 Ring Muscle up
10 Double unders

MONDAY 20170807

WOD: CFT
70 calories on bike
Then
4 rounds of:
8 Front squats  @ 165 /115#
21 GHD/ ab mats
6 Burpee box jumps 30/24"
3 parallete HSPU,
Then,
70 Calories on rower

FRIDAY 20170804

WOD: 4 rounds of
800m run
100 DU

THURSDAY 20170803

WOD: YING YANG
15 min AMRAP
3 Bench press @ 80% 1 rep max
6 C2B Pull Ups
9 Cal Row

WEDNESDAY 20170802

SKILL/STRENGTH : 500m Row for time

WOD: 7 min AMRAP of
10 Romanian Dead lifts @ 75/55#
5 Wallballs @ 20/14#

TUESDAY 20170801

WOD: 5 Rounds of
30 Calorie on Airdyne LEGLESS
30 Alternating Single Arm KB Snatches
@ 53/35# (15 each arm)

MONDAY 20170731

WOD: 5 rounds of
10 Bench press @ 155/105#
20 T2B
30 Air squats

FRIDAY 20170728

WOD: 5 Rounds  of
5 L sit pull ups*
10 Box Jumps @ 24/20"
5 HSPUs
10 GHDs

*Try and do pull ups static and unbroken.

THURSDAY 20170727

WOD: CFT
500m Row
30 Push press @ 95/65#
500m Row
30 Push press/ jerks @ 115/85#
500m Row
30 Push jerks @ 145/115#

WEDNESDAY 20170726

STRENGTH: Front Squat 1-1-1-1-1
5 tries @ a 1 Rep Max

WOD: Complete for time
1 up to  10 Power Cleans @ 75% 1 rep max
30 Double unders

So, do 1 clean, 30 DU, 2 cleans, 30 DU , 3 cleans, 30 DU, etc. up to 10

TUESDAY 20170725

WOD: 30 min AMRAP
800m Run
10 Deadlifts @ 275/185#
50 ABmat Sit ups

MONDAY 20170724

WOD: 3 rounds of
15 Calorie row
12 Snatches @ 95/65#
9 Burpees

FRIDAY 20170721

WOD: 5 ROUNDS OF:
20 Wallball shots @ 20/14#
15 Slamball Burpees @ 30/15#
10 Pull ups

THURSDAY 20170720

WOD: TABATA (8min)
20 sec max reps 10 sec rest/ transition

Weighted squats 45/25# plate
Weighted push ups 45/25# plate

Try and stay consistent each round
10-15 squats, 7-10 push ups

WEDNESDAY 20170719

WOD: 3 rounds of
30 KB Swings @ 53/35#
20 Triple unders
400m Run

TUESDAY 20170718

STRENGTH: Push Jerks 1-1-1-1-1(5 tries for a 1 Rep max)
WOD: 10 min EMOTM
3 Push Jerks @ 75-85% of 1 Rep Max

MONDAY 20170717

SKILL: 1 minute max Double under
             1 min rest
             2 min max D.U.
             1 min rest
             3 min max D.U.
WOD: 6 ROUNDS FOR TIME
18 Calories on Assault bike
3 Power Cleans @ 185/115#

FRIDAY 20170714

WOD: MICHELLE

15 min AMRAP (3rd minimum)
10m  Waiters carry @ 44/26#
15 KB Abmat sit ups @ 44/26#
10m Farmers carry walking lunges @ 44/26#
15 KB Swings @ 44/26#
10 T2B
15 Cal on Ski Erg

THURSDAY 20170713

WOD: THROWBACK THURSDAY
CrossFit Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups

WEDNESDAY 20170712

WOD: 15 min AMRAP
5 Snatches @ 135/95#
10 Pull ups
15 Box Jumps @ 24/20"

TUESDAY 20170711

WOD: 6 ROUNDS OF
9 Squat thrusters @ 95/65#
6 Burpee Bar hops
300m run

MONDAY 20170710

WOD: 5 rounds of
20 Calories on Assault bike
15 C2B pull ups
10 Squat cleans @ 115/85#

FRIDAY 20170707

WOD: 5 ROUNDS OF
200m run
10 Front squats @ 135/95#
20 Calories on Ski Erg
10 Bench press @ 135/95#

THURSDAY 20170706

WOD: CFT
25 Pull ups
30 Push ups
35 SDHP @ 75/55#
40 Bar Facing Burpees
45 Thrusters @ 75/55#
50 Abmats
45 Thrusters
40 Bar Facing Burpees
35 SDHP
30 Push ups
25 Pull ups

WEDNESDAY 20170705

WOD: 12 min AMRAP
3 Deadlifts @ 225/135#
6 Overhead lunges @ 45/25# plate
9 Box Jumps @ 30/24"

TUESDAY 20170704

WOD: DOUBLE GRACE
 60 Clean and Jerks @ 135/95#

MONDAY 20170703

WOD: 12 min AMRAP
150m run
10 spiderman push up (l+r=1)
5 Single Arm KB Swings @ 53/35# (l+r=1)

FRIDAY 20170630

WOD: 20 min EOMOTM
200m Sprints

Every 2 min Sprint 200m, resting the remainder of time until the next 2 min.

THURSDAY 20170629

WOD: 4 RFT
25 Calories on the Assault bike
5 Push press @ 75% of 1 Rep max

WEDNESDAY 20170628

Warm up: FRAN (light)
21-15-9
Thrusters @ 45/35#
Pull Ups

WOD: 10min AMRAP
15 K2E
10 Wall ball shots @ 20/12#
5 Burpees

TUESDAY 20170627

WOD: 3 rds of
250m Row
12 Hang cleans @ 95/65#
21 HR Push ups

MONDAY 20170626

WOD: 5 rds of
25 KB Swings @ 53/35#
20 2KB Front rack lunges @ 44/26# (l+r=2)

FRIDAY 20170623

WOD: CFT

5K Row

30 SDHP @ 75/55#

THURSDAY 20170622

WOD: 12 min AMRAP
10 Wall ball shots @ 20/14#
25m Bearcrawl
10 Squat Thrusters @ 75/45#
25m Crab walk

WEDNESDAY 20170621

WOD: BECCA
3rds of
25 Calorie row
19 Bar facing Burpees
9 C2B Pull ups
2 Power snatches @ 175/125#
1 Muscle up *

*10 calories on Ski Erg

HAPPY BIRTHDAY REBECCA

TUESDAY 20170620

WOD: 12 min AMRAP
200m Sprint on rower
15 T2B
10 Bench press @ 135/95#

MONDAY 20170619

WOD: 4 rounds of
800m run
8 Deadlifts @ 225/155#

FRIDAY 20170616

WOD: "Filthy Fifty" For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

SEE : 20120806

THURSDAY 20170615

THROW BACK THURSDAY
WOD: 3 BARS OF DEATH
10, 10, 10, 9, 9, 9, down to l of:
Power Cleans @ 75% Bodyweight
Bench press @ 100% Bodyweight
Dead lifts @ 150% Bodyweight

SEE: 20141231

WEDNESDAY 20170614

WOD: 12 min AMRAP of
5 Calories on Assault bike
10 Push ups
10m KB Waiter's carry @ 35/18#
10 Single arm KB snatches (5ea)
10m waiters carry

TUESDAY 20170613

WOD: 15 min AMRAP

30 KB Swings @ 53/35#
15 T2B
5 Burpees

MONDAY 20170612

WOD: 'GRACE'

30 Clean and Jerks @ 135/95#

Thursday 20141225

FRIDAY 20170609

WOD: 9min AMRAP
7 Thrusters @ 95/65#
5 Burpee Bar hops

THURSDAY 20170608

WOD: CFT:
800m Run
25 Box Jumps @ 24/20"
20 T2B
15 Deadlifts @ 225/155#
10 C2B Pull ups
15 DL
20 T2B
25 Box Jumps
800m run

WEDNESDAY 20170607

WOD: C2rdsFT
40 Cal on Rower
  20 Burpees
400m Run
  20 Split Jump lunges (L+R=1)
40 Calories on Bike
  20 Plank shoulder taps (L+R=1)
40 Cal on Ski Erg
  20 Sprinter toe touches (L+R=1)

TUESDAY 20170606

WOD: "ANNIE"
50-40-30-20-10

Double Unders
ABmat  Sit ups

MONDAY 20170605

WOD: 5 rounds of
10 Deadlifts @ 185/125#
15 Pull ups

FRIDAY 20170602

WOD: 5 rounds of:

10 GTO *start with snatch, then clean and press
15 HR Push ups
20 Wall ball shots @ 20/12#

THURSDAY 20170601

WOD: CFT

120 Cal row
100 *Box Jumps overs @ 24/20"
80 V -Ups
60 Burpees

*You may jump onto the box and jump off the
otherside.

WEDNESDAY 20170531

WOD: 12 min EMOTM
3 Push Press @ 75-85% of 1 Rep max

TUESDAY 20170530

WOD: 18 min EMOTM
Minute 1: 10 L sit leg lifts
Minute 2: 20 Russian KB Swings @ 53/35#
Minute3: 30 KB hops

Repeat for 18min (6rds)

MONDAY 20170529

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 20160917

FRIDAY 201705226

WOD: CFT:
800m run
80 abmat Sit ups
600m run
60 sprinter toe touches
400m Run
40 Toes 2 bar
200m run
20 GHD sit ups

Thursday 20170525

WOD: 15 min AMRAP

12 Calorie Row
9 Explosive Push ups (45/25# plate)
6 Power Cleans @ 135/95#

Wednesday 20170524

WOD: JAN (Fran's shorter, stronger, stricter sister)
15-12-9

Front squat and Strict press @ 95/65#
Strict pull ups

Tuesday 20170523

WOD: 10k on Ski Erg

Do it as a team of 2 or 3. Alternating

Monday 20170522

WOD: 3 rounds of:
30 KB Thrusters @ 53/35#
30 KB SDHP @ 70/53#

Friday 20170519

WOD: THE 7s

7 rounds of:

7 HSPU
7 Thrusters @ 135/95#
7 K2E
7 Cal  row
7 Burpees
7 KB Swings @ 53/35#
7 Pull ups

Thursday 20170518

Skill: KB Snatch
Strength: 50 Alternating Single Arm KB Snatches @ 44/26#
(L+R=1)
WOD: TABATA 12 MIN (20 seconds on/ 10 seconds off)
Sprinter toe touches
Russian twist @ 35/26#
Split Jump lunges

Wednesday 20170517

WOD: 21 min AMRAP :
Team : Athlete 1 finishes all movements, then
Athlete 2 works while athlete 1 rest. Alternating.
9 Deadlifts @ 135/95#
12 Push ups
150 m Sprint

Tuesday 20170516

WOD: KAREN
150 Wall ball shots @ 20/14#

Monday 20170515

WOD: ROYAL FLUSH
Ace,2-10, jack =10,queen=10,king=10
Shuffle the suite, CFT
Burpees
Pull ups

Thursday 20170511

WOD: Complete for time
Buy in: 3 miles on bike,

Then: 6 rounds of

9 Deadlifts @ 225/155#
12 Box Jumps @ 30/24"

Wednesday 20170510

WOD: 15min AMRAP
3 HANG snatch @ 115/75#
6 HSPU
9 GHDs

Tuesday 20170509

WOD: FRAN
21-15-9
Thrusters @ 95/65#
Pull Ups

Monday 20170508

WOD: 9-15-21
Power clean @ 135/85#
Calorie row
Sit ups

Friday 20170505

WOD: 5 rounds of
10 Bench press @ 135/95#
15m Overhead Barbell carry @ 135/95#
500m Row
15m Overhead Barbell carry @ 135/95#

Thursday 20170504

WOD: 20 min AMRAP of
 ROULETTE

With a deck of Cards:
Black = Abmat Sit ups
Red  = Front Squats @ 75/45#

Reps are indicated by # on card
Face cards are 10reps
Aces are 15reps

Wednesday 20170503

WOD: 15 min AMRAP
5 Push press @ 95/65#
10 Pull ups
15 Calories on Ski Erg

Tuesday 20170502

Warm up: 400m run, 40 push ups, 20 air squats, 100
single jumprope
WOD: "GHOST" 6 rounds of
1 min row for calories
1 min burpees
1 min Double unders
1 min rest

All are max reps

SEE: Friday 20150626

Monday 20170501

WOD: 4 rounds of
10 Front rack reverse lunges (l+r=1) @ 75/65#
10 Burpees
10 Wallball shots @ 20/14#

Friday 20170428

WOD: The Hopper
Using a deck of cards: 30 min AMRAP
♤ KB Thrusters @ 44/26#
♡ Calorie Row
♧ KB Swings @ 44/26#
◇ Box Jumps @ 24/20"

Face card = 10 rep
Ace = 15 reps

Thursday 20170427

WOD: 5 rounds of:
30 Calories on Assualt Bike
25m Farmers carry walking lunges
 @ 53/35#
5 T2B

Wednesday 20170426

WOD: ANNIE
50-40-30-20-10

DU*
Abmat sit ups


*if you scale, do 100-80-60-40-20 singles

Tuesday 20170425

WOD: 6-9-12-9-6
Bar Facing Burpees
Front Squats @ 115/75#
Pull Ups

Monday 20170424

Warm up: 100 DU or work on DU for 5 min
WOD: 21-15-9
2KB Clean and jerks @ 44/26#
2KB Front squats @ 44/26#

Friday 20170421

WOD: 18 min  EOMOTM
3 Snatch balances @ 75%-80% of 1rep max

Thursday 20170420

WOD: 5 rds of
400m Run
20 KB Swings @ 53/35#

Wednesday 20170419

WOD: Dead lift 2 rep max
2-2-2-2-2-2

Tuesday 20170418

WOD: complete for time
50 Pull ups
40 GHDs
30 Push press @ 75/45#
20 T2B
10 HSPU
20 T2B
30 Push press
40 GHDs
50 Pull ups

Monday 20170417

Warm up: basic (row)
Stretch: shoulders and legs
WOD: 5 rounds of:
100 DUs
20 Burpees

See: 20140417

Thursday 20170406

WOD: 10 rounds of
250m Row*
20 sec rest

*Keep it under one minute, if not, it's one Burpee
for every second over cumulative at the end.

Wednesday 20170405

WOD: 5 rds of
5 Hang cleans @ 115/85#
5 Burpee bar hops
5 Push press @ 115/85#
5 Burpee bar hops

Tuesday 20170404

WOD: 4 rounds of
800m run
20 Burpees

Monday 20170403

WOD: 6 rds of
30 abmat sit ups
15 Overhead squats @ 95/65#

Wednesday 20170329

WOD:  5 rds for time
9 Front squats @ 95#
18 Box jumps @ 30"

Tuesday 20170328

WOD: 4 rds of
400m Run
15 HSPU
60 DU

Monday 20170327

WOD: 15 min AMRAP
6 Hang snatches @ 95/75#
9 Snatch grip Deadlifts @ 185/145#
12 Pull ups

Friday 20170324

WOD: Open Workout 17.5
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

Thursday 20170323

WOD: 10 min AMRAP
10 calorie row
10 Pistols (left + right=1)

Wednesday 20170322

WOD: CFT
60 T2B Unbroken

Everytime you break it's a 10 sit up penalty

Tuesday 20170321

WOD: CFT
50-40-30-20-10 Barbell curls @ 45/25#
10-20-30-40-50 KB Swings @ 53/35#

Monday 20170320

WOD: 17.4 Crossfit Open
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Tuesday 20170307

WOD: 15 min AMRAP
3 Dead lifts @ 225/165#
6 ground 2 over head 95/65#
9 pull ups
12 push ups

Monday 20170306

WOD: Open 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb

Friday 20170303

WOD: 4 rounds of
800m run
5 rope climbs on a 15ft rope

Thursday 20170302

WOD: CFT

5k run

Wednesday 20170301

WOD: CFT
1000m Row then,
5rds of
10 Push Press @ 115/75#
10 C2B Pull ups

Tuesday 20170228

WOD: CFT
10 back squats @ 75%bw
10 t2b
10 Front squats @ 75% bw
10 t2b
10 back squats @ 75%bw
10 t2b
10 Front squats @ 75% bw
10 t2b
10 back squats @ 75%bw
10 t2b

Monday 20170227

WOD: 6 rds of
12 Sit ups
12 KB swings @ 53/35#
12 Burpees

Friday 20170224

WOD: Open Workout 17.1
For time:
10 dumbbell snatches @ 50#
15 burpee box jump-overs @ 24"
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

Thursday 20170223

WOD: 5 rds of
250m row
25m walking lunges with 25# DB
5 Deadlifts @ 275/185#

Wednesday 20170222

WOD: 6 rds of
6 Bench press @ Bodyweight
12 Dips

Tuesday 20170221

Strength: 12 min to find Bench press 1 rep max
WOD: 5 rds of
10 hang cleans @ 135/95#
15 GHDs

Monday 20170220

WOD: 15 min AMRAP
3 Strict Pull ups
6 Push ups
9 Box jumps @ 24/20"

Friday 20170217

WOD: 5 rds of
400m run
20 pull ups
10 Burpees

Thursday 20170216

WOD: 11.2 (Open) 15 min AMRAP
9 DL @ 155/95#
12 Push ups
15 Box jumps @ 24/20"

Wednesday 20170215

WOD: CFT
800m Row
60 Pull ups
40 KB Squat Swings @ 44/26#
20 T2B
800m Row

Tuesday 20170214

WOD: 12 min AMRAP
6 Front Squats @ 135/75#
9 Romanian Deadlifts @ 135/75#

Monday 20170213

WOD: 6 rds of
12 Decline bench press @ 135/65#
12 C2B pull ups

Friday 20170210

WOD: 15 min AMRAP

5 Dead lift @ 205/155#
7 Bench press @ 155/105#

Thursday 20170209

WOD: 20 min EOMOTM (2min)
100 yrd dash

Wednesday 20170208

WOD: 15min AMRAP
 10 Single arm KB clean and squats
        (5ea alternating) @ 44/26#
10 Box jumps @ 30/20"

Tuesday 20170207

WOD: 4 rds of
20 pull ups
20 double understand
400m run

Monday 20170206

WOD: 5 rounds of
15 Calorie row
15 ea Turkish get-ups @ 45/25#

Friday 20170203

WOD: 4 rds of

12 Overhead squats @ 115/65#
9 C2B pull ups
6 HSPU

Thursday 20170202

WOD: 5 rounds
20 DUs
15 kettlebell swings @ 53/35#
10 box jumps 30"

Wednesday 20170201

WOD: 12 min EMOTM
5 Bench press @ Bodyweight

Tuesday 20170131

WOD: 3 rounds of
10 tire flips
 5 rope climbs
400 meter run

Monday 20170130

WOD: 6 rds of
 400m run
1 mile on bike (about 3:30 seconds)

Friday 20170127

WOD: 6 rds of

12 Snatches @ 95/50#
6 Bar muscle ups

Thursday 20170126

50WOD: 12 min AMRAP
9 Romanian Dead lifts @ 95/55#
6 Push press @ 95/55#
3 Squat Thrusters @ 95/55#

Friday 20170120

WOD: 6rds of

6 Dead lifts @ 225/155#
9 Burpees
12 Dumbbell snatches @ 40/25#
(L+R=2)

Thursday 20170119

WOD: 10 down to 1
Bench press @ bodyweight
Pistols (l+r=1)

Tuesday 20170117

WOD: 3 rds of
17 power cleans @ 135/85#
51 air squats

Friday 20170113

WOD: "Old Gregg" Friday the 13th

1300m row then,

13 rounds of:

13 C2F push ups
13 Abmat sit ups
13 Pull ups
13 Russian twist @ 53/35#
13 Single arm KB swings @ 53/35#

SEE:   Friday20150213

Thursday 20170112

WOD: 20 min AMRAP
400m run
8 Overhead Squats @ 115/75#

Wednesday 20170111

WOD: 4 rds of
15 Push press @115/75#
10 pull ups
5 Burpees

Friday 20170106

WOD: 5 rds of

20 KB squats @ 53/35#
100 yd dash
100 double unders

Thursday 20170105

WOD: 18 min AMRAP
12 Burpee bar hops
9 Squat thrusters @ 115/65#
6 Hang squat cleans @ 115/65#

Wednesday 20170104

WOD : 12 min EMOTM 

4 Dead lifts @ 75% of 1 rep max

Tuesday 20170103

WOD: 15 min AMRAP

21 abmat sit ups

15 c2f push ups

9 dumbbell snatches @ 60/35#

Monday 20170102

WOD: "The Hopper"
HAPPY NEW YEAR
Since we don't know what the next 52 weeks have in store,
Instead of sharing a deck , COMPLETE THE ENTIRE DECK FOR TIME.
Rest as needed.
Hearts = Row for calories or SDHP @ 95/45#
Clubs = KB swings @ 53/35#
Diamonds = C2B Pull ups
Spades = HSPU or Push press @ 95/45#

Face cards = 10
Aces = 15
Jokers, yes leave them in, = 10 each exercise

See 20150101

HAPPY NEW YEAR

I hope everyone has a great year! New year means new goals and new PRs!