WOD: 15 min EMOTM
3 Power Snatches @ 135/95#
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Wednesday, May 23, 2018
Tuesday, May 22, 2018
THURSDAY 20180517
WOD: THROWBACK THURSDAY
400m Run
10 Box Jumps
15 Over head squats @ 115/75#
20150518
400m Run
10 Box Jumps
15 Over head squats @ 115/75#
20150518
Friday, May 18, 2018
Friday, May 11, 2018
FRIDAY 20180511
WOD: 5 rounds of
10 Power Cleans @ 115/75#
200m Run
10 Push Press @ 115/75#
200m Run
10 Power Cleans @ 115/75#
200m Run
10 Push Press @ 115/75#
200m Run
THURSDAY 20180510
WOD: 5 rounds of
2 min max rep Burpee Box Jumps @ 30/24"
1 min Rest
**See CrossFit Main site for today**
2 min max rep Burpee Box Jumps @ 30/24"
1 min Rest
**See CrossFit Main site for today**
Wednesday, May 9, 2018
Tuesday, May 8, 2018
TUESDAY 20180508
WOD: CFT
90 Calories on Rower (1600m)
Then,
3 rounds of
10 OHS @ 95/65#
100 Double unders
90 Calories on Rower (1600m)
Then,
3 rounds of
10 OHS @ 95/65#
100 Double unders
THURSDAY 20180503
WOD: THROWBACK THURSDAY
12 min AMRAP / or 4 rounds of:
25m Crabwalk
25m Kungfu grip plate carry @ 45/25#
25m O/H barbell carry @ 135/85#
25m O/H walking lunges
12 min AMRAP / or 4 rounds of:
25m Crabwalk
25m Kungfu grip plate carry @ 45/25#
25m O/H barbell carry @ 135/85#
25m O/H walking lunges
Wednesday 20180502
WOD: 3 Rounds of 5 min AMRAP
1 min Max Double unders
*4 mins of*
8 Clean and Jerks @ 95/65#
4 Bar Facing Burpees
5 min rest, then repeat
1 min Max Double unders
*4 mins of*
8 Clean and Jerks @ 95/65#
4 Bar Facing Burpees
5 min rest, then repeat
TUESDAY 20180501
WOD: 20 min AMRAP of
10 Push press @ 115/85#
10 KB Swings @ 53/35#
10 Box Jumps @ 24/20"
10 Push press @ 115/85#
10 KB Swings @ 53/35#
10 Box Jumps @ 24/20"
Saturday, April 28, 2018
Thursday, April 26, 2018
WEDNESDAY 20180425
WOD: 12 min AMRAP of
10 Single Arm KB Swings @ 35/26# (5 each)
15 GHDs
5 Box Jumps @ 30/24"
10 Single Arm KB Swings @ 35/26# (5 each)
15 GHDs
5 Box Jumps @ 30/24"
Monday, April 23, 2018
Thursday, April 19, 2018
Tuesday, April 17, 2018
MONDAY 20180416
WOD: 1 TO 10
Alternating Single Arm Dumbell Snatches @
40/25# (l+r=1)
GHDs [sprinter toe touches (l+r=1)]
Alternating Single Arm Dumbell Snatches @
40/25# (l+r=1)
GHDs [sprinter toe touches (l+r=1)]
FRIDAY 20180413
WOD: "LUCKY 13"
3 rounds of
13 Push ups
13 Sit ups
13 Box Jumps @ 20/18"
13 Kettle ell swings @ 1.5 pops
13 Push press @ 45/35#
13 Walking lunges (l+r=1)
13 Moutain climber
13 Knees to Elbows
13 Pull ups
13 Parallel bar dips
13 Air Squats
13 Back extensions
13 Burpees
3 rounds of
13 Push ups
13 Sit ups
13 Box Jumps @ 20/18"
13 Kettle ell swings @ 1.5 pops
13 Push press @ 45/35#
13 Walking lunges (l+r=1)
13 Moutain climber
13 Knees to Elbows
13 Pull ups
13 Parallel bar dips
13 Air Squats
13 Back extensions
13 Burpees
Friday, April 13, 2018
THURSDAY 20180412
Warm up: basic (run)
Stretch: legs/core
Skill/Strength: 3 min plank. If you can't go unbroken, pause the clock
and add 30 second penalty.
THROWBACK THURSDAY
WOD: 10 rounds of:
25 meter Farmers(53#)/waiter(35#) carry
10 air squats
25 meter Farmers(53#)/waiter(35#) carry switching arms
10 sprinter toe touches (l+r=1)
SEE: 20140616
Stretch: legs/core
Skill/Strength: 3 min plank. If you can't go unbroken, pause the clock
and add 30 second penalty.
THROWBACK THURSDAY
WOD: 10 rounds of:
25 meter Farmers(53#)/waiter(35#) carry
10 air squats
25 meter Farmers(53#)/waiter(35#) carry switching arms
10 sprinter toe touches (l
Wednesday, April 11, 2018
TUESDAY 20180410
WOD: 4 Rounds of
1 min Max Calories on Assault bike
1 min Max Burpees
1 min Max Push press @ 95/65#
1 min Rest
1 min Max Calories on Assault bike
1 min Max Burpees
1 min Max Push press @ 95/65#
1 min Rest
Tuesday, April 10, 2018
MONDAY 20180409
WOD: CFT
42-30-18
Wall Ball (20/14)
Pull Ups
100 Double Unders after each set.
* 15 min Time Cap *
42-30-18
Wall Ball (20/14)
Pull Ups
100 Double Unders after each set.
* 15 min Time Cap *
Thursday, April 5, 2018
THURSDAY 20180405
WOD: THROWBACK THURSDAY 5 Rounds of
25 Burpees
15 KB Swings @ 53/35#
200m Run
SEE 20120405
25 Burpees
15 KB Swings @ 53/35#
200m Run
SEE 20120405
Wednesday, April 4, 2018
TUESDAY 20180403
WOD: 12 min AMRAP "SANDBAG LADDER"
1 Deadlift
1 Clean
1 Press
1 Thruster
2 Deadlifts
2 Cleans
2 Press
2 Thrusters
3 , 4 , 5, 6, etc.
1 Deadlift
1 Clean
1 Press
1 Thruster
2 Deadlifts
2 Cleans
2 Press
2 Thrusters
3 , 4 , 5, 6, etc.
Monday, April 2, 2018
Friday, March 30, 2018
FRIDAY 20180330
WOD: 6 Rounds of
10 Hang cleans @ 115/75#
50 ft Over head barbell carry @ 115/75#
15 Bar Facing Burpees
50 ft Over head barbell carry @ 115/75#
10 Hang cleans @ 115/75#
50 ft Over head barbell carry @ 115/75#
15 Bar Facing Burpees
50 ft Over head barbell carry @ 115/75#
THIRSDAY 20180329
WOD: THROWBACK THURSDAY
20 minute AMRAP
30 abmat sit ups
25 feet kettlebell farmers carry lunges (35/15lbs)
10 Turkish get ups at 35/15lbs (L+R=2)
25ft farmers carry lunges
WEDNESDAY 20180328
WOD: 5 Rounds of
10 Alternating Dumbell Power Snatches @ 80/55#
40 Double unders
20 GHDs
40 Double unders
10 Alternating Dumbell Power Snatches @ 80/55#
40 Double unders
20 GHDs
40 Double unders
TUESDAY 20180327
WOD: 4 rounds of
50/35 Calories Row
35 Burpee Box Jump Over
20 Overhead Squats @ 155/115
35 Burpee Box Jump Over
50/35 Calorie Row
50/35 Calories Row
35 Burpee Box Jump Over
20 Overhead Squats @ 155/115
35 Burpee Box Jump Over
50/35 Calorie Row
Wednesday, March 7, 2018
Tuesday, March 6, 2018
Monday, March 5, 2018
Friday, March 2, 2018
FRIDAY 20180302
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Friday, February 23, 2018
FRIDAY 20180223
WOD: 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Women use 35-lb. dumbbell
Thursday, February 22, 2018
Tuesday, February 20, 2018
Monday, February 19, 2018
Friday, February 16, 2018
FRIDAY 20180216
WOD: CFT
55 T2B
44 Calories on Rower
33 Burpees
22 GHDs
11 Clean and Jerks @ 185/125#
55 T2B
44 Calories on Rower
33 Burpees
22 GHDs
11 Clean and Jerks @ 185/125#
Thursday, February 15, 2018
THURSDAY 20180215
WOD: 5 Rounds of
100m DB Farmers carry @ 50/35#
(50m out and back)
15 DB Deadlifts @ 50/35#
5 ea. Single Arm DB Snatch @ 50/35#
100m DB Farmers carry @ 50/35#
(50m out and back)
15 DB Deadlifts @ 50/35#
5 ea. Single Arm DB Snatch @ 50/35#
Tuesday, February 13, 2018
Monday, February 12, 2018
Friday, February 9, 2018
Thursday, February 8, 2018
WEDNESDAY 20180207
WOD: 7 min AMRAP of ascending reps:
1 Power clean @ 155/115#
1 Burpee
2 Power clean @ 155/115#
2 Burpee
3 Power clean @ 155/115#
3 Burpee
Etc...
1 Power clean @ 155/115#
1 Burpee
2 Power clean @ 155/115#
2 Burpee
3 Power clean @ 155/115#
3 Burpee
Etc...
Tuesday, February 6, 2018
Monday, February 5, 2018
FRIDAY 20180202
WOD: 4 rounds of:
10 KB Swings @ 53/35#
10 Pistols (5 each leg)
10 SDHP @ 115/85#
10 Front rack reverse lunges @ 115/85#
10 KB Swings @ 53/35#
10 Pistols (5 each leg)
10 SDHP @ 115/85#
10 Front rack reverse lunges @ 115/85#
Friday, February 2, 2018
THURSDAY 20180201
WOD: TABATA ROW
12 min (24 rds) max calorie
20 seconds row max effort
10 seconds rest
12 min (24 rds) max calorie
20 seconds row max effort
10 seconds rest