FRIDAY 20191115

WOD: 6 Rounds of

3 Benchpress @ BW
6 T2B
12 Calorie Row

THURSDAY 20191114

WOD: 20 min AMRAP

5 Burpees
6 Split Jump Lunges
7 Kettlebell swings @ 53/35#
100m Sprint

WEDNESDAY 20191113

WOD: 20 min AMRAP "IGUG"

5 Power cleans @ 115/85#
10m Overhead barbell carry @ 115/85#
10 Abmat situps
10m Overhead barbell carry

TUESDAY 20191112

WOD: Crossfit 20.5 (scaled)

40 C2B
80 Calorie Row
120 Wallballs @ 16/12#

(Broke it up into 10 rounds 4,8,12)

HAPPY VETERANS DAY!!

Enjoy that free food while you can!

500 MILE CHALLENGE

Today is the start of our 1st annual 500 mile challenge. The challenge will run until 1 NOV 2020. Actual runs , road or treadmill,  no Fitbit steps or anything bogus like that. Log your runs , I'm working on a official form.

GO FORREST, RUN FORREST!!

FRIDAY 20191101

WOD: CFT

5 rounds of :

21s (barbell curls, 7bottom 7 top 7full curl)
15 Russian Twist @ 35/26# KB
9 Snatches @ 95/75#

THURSDAY 20191031

WOD: TRICK OR TREAT

30min AMRAP

Using a deck of cards:

♥️- 1 Shuttle Run (200m regardless of #)

♦️- Calories on Rower

♣️ or ♠️- Burpees

ACE = 1
FACE CARDS = 10

WEDNESDAY 20191030

WOD: 18 min AMRAP (IGYG)

1 Power Clean*
1 Hang Squat Clean*
1 Hang Squat Thrusters*
6 Pull ups

*Clean complex is done without releasing
Barbell @ 135/95#

TUESDAY 20191029

WOD: CrossFit Open 20.3 (Scaled)

21-15-9

Deadlift @ 135#
HR Pushups

21-15-9

Deadlift @ 185#
100ft Bearcrawl

MONDAY 20191028

WOD: 5K Run or 8K Row

FRIDAY 20191025

WOD: 18 min AMRAP  IGUG

6 Ring Dips
9 GHDs

THURSDAY 20191024

WOD: 12min EMOTM

3 Clean and Jerks @ 90-100% BW

WEDNESDAY 20191023

WOD: 20 min AMRAP IGUG

10 Calorie Row
15m sprint
5 Burpee bar hops
15m Sprint
10 AbMat situps
30m Sprint

TUESDAY 20191022

WOD: CrossFit Open 20.2

20 min AMRAP of

4 Dumbell Thrusters @ 50/35#
6 T2B
24 Double Unders

MONDAY 20191021

WOD: 6 Rounds of

30 Russian Twist @ 35/26#
20 Air Squats
10 Box jumps @ 30/24"

FRIDAY 20191019

WOD: 4 Rounds of
800m Run
25 Push ups
25 Sit ups

THURSDAY 20191017

WOD: 20 min AMRAP:

5 Bench Press @ 95/55#
6 Deadlift @ 135/85#
7 Ring push ups
8 Calorie Row

WEDNESDAY 20191016

WOD: 8 Rounds of

400m Run
20 Army Sit ups

TUESDAY 20191015

WOD: CrossFit Open 20.1

10 Rounds or AMRAP in 15 min:

8 GTO @ 95/65#
10 Bar facing Burpees

15 min Cap

MONDAY 20191014

WOD: CFT

5000m row

FRIDAY 20191011

WOD: 6 Rounds of

800m Sprint
Rest 2 minutes

Try to stay consistent with each sprint.

THURSDAY 20191010

WOD: DA HOPPA

30 min AMRAP

♠️- Pull ups
♥️- Burpees
♦️- Box Jumps @ 24/20"
♣️- Front Rack Lunges @ 95/55#

FACE CARDS = 10
ACE = 15

WEDNESDAY 20191009

WOD: 5 Rounds of

400m run
20 Abmat situps
10 Push press @ 115/75#

TUESDAY 20191008

WOD: 15 min AMRAP

15 K2E
10 Deadlifts @ 185/135#

MONDAY 20191007

WOD: CFT

1000 meter row
50 Abmat situps
1000m Row
40 Abmat situps
1000m Row
30 Abmat situps
1000m Row
20 Abmat situps
1000m Row
10 Abmat situps

TUESDAY 20190917

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

TUESDAY 20190827

WOD: " SUCKER PUNCH"

21-18-15-12-9

KB Swings @ 44/35#
Thrusters @ 75/45#

FRIDAY 20190823

WOD: 20min AMRAP

15 Romanian Deadlifts @ 95/65#
10 Burpee bar hops
5 T2B

THURSDAY 20190822

WOD: 3 Rounds of

30 KB swings @ 53/35#
50 Push ups
800m Run

WEDNESDAY 20190821

WOD: 5 Rounds of
5 Curtis P's @ 115/75#
10m Alligator walks
20 Abmat Sit ups
10m Alligator walks

TUESDAY 20190820

WOD: "JACKIE"

1000m Row
50 Thrusters @ 45/35#
30 Pull ups

MONDAY 20190819

WOD: 6 Rounds of

600m Run
12 Calories on Assault bike

FRIDAY 20190816

WOD: 21 min AMRAP
13 Wallball shots @ 20/12
11 GHDs
7 Burpees

THURSDAY 20190815

WOD: CFT

5 ROUNDS OF:

20 K2E
10 Snatches @ 95/65#

WEDNESDAY 20190814

WOD: 15 min AMRAP  of

150m Sprint
150m Sprint on Rower

TUESDAY 20190813

WOD: 12 min AMRAP

4 Pull ups
8 Bench Press @ 115/75#

MONDAY 20190812

WOD: 5K

FRIDAY 20190809

WOD: CFT

50 Calories on Rower
40 Box Jumps @ 24/20"
30 GTO (ground to overhead) @ 135/95#
20 GHDs
10 Deadlift @ 315/205#

THURSDAY 20190808

WOD: 6 rounds of

60 Double unders
400m Medball Run @ 20/12#
20 KB Swings @ 53/35#

WEDNESDAY 20190807

WOD: 12 Min AMRAP

Clean complex:  @ 135/95#
 1 Power clean,
 1 Hang clean,
 1 Hang clean and jerk,

3 Muscle ups*

Scale* 3 Chest to bar pull ups
            3 Ring Dips

TUESDAY 20190806

WOD: CFT

20 Abmat situps
200m Run
40 Sprinter toe touches
400m Run
60 Abmat situps
600m Run
80 Sprinter toe touches
800m Row

MONDAY 20190805

WOD: Complete for time

Buy in : 25 Calorie Row, then

5 Rounds of
10 Snatches @ 95/65#
10 Wallball shots @ 20/12#
10 GHDs

Then,

Cash out: 25 Calorie Row

FRIDAY 20190621

WOD: 5 rounds of

50m Overhead barbell carry @ 135/95#
(25m out and back)
25 Wallball shots at 20/12#

THURSDAY 20190620

WOD: 15min AMRAP

10 Deadlift @ 205/135#
5 HSPU

WEDNESDAY 20190619

WOD: 10 down to 1(used cards for randomness)

Clean and Press @ 115/85#
Air squats

TUESDAY 20190618

WOD: 15 min AMRAP  of

10 Ring dips
15 K2E

MONDAY 20190617

WOD: 5 rounds of

10 Burpees
15 Sit ups
200m run

FRIDAY 20190614

WOD: 10 down to 1

Squat thrusters @ 75/55#
Pull ups

THURSDAY 20190613

WOD: 12 min AMRAP  of

12 Single arm DB snatches @ 45/25#
12 Box jumps  @ 24/20"

WEDNESDAY 20190612

WOD: 10 Rounds of

10 C2F Push ups
10 GHDs
10 Calorie row

TUESDAY 20190612

WOD: 4 Rounds of

20 Front squats @ 95/65#
400m Run Backwards
400m Run Forward

MONDAY 20190610

WOD: 21-18-15-12-9-6-3

Calories on the tower
Push press @ 95/65#

FRIDAY 20190607

WOD: 15 min EMOTM

3 Deadlift @ 75% 1 Rep max

WEDNESDAY 20190605

WOD: 25 min AMRAP (IGUG)

5 T2B
10 Wallball shots @ 20/12#
200m run

THURSDAY 20190606

WOD: 18 min AMRAP
30 Double unders
6 Bench press @ 145/105#
9 Pull ups

TUESDAY 20190604

WOD: 15 min AMRAP  of
5 Hang cleans @ 115/85#
10 Bar facing Burpees

MONDAY 20190603

WOD: 5 Rounds of
.5 mile run(800 m)
50 ABmat situps

MONDAY 20190419

WOD: THE PASSION

100 Double unders
*800m Barbell carry @ 95/65#
100 burpees

* we went 150m and did 34 Burpees,
Picked up our cross and went 250m and did
33 Burpees,  turned around and carried 250m and did 33 Burpees,  and then finished with 150m carry.

FRIDAY 20190329

WOD: 10 DOWN TO 1
Bench Press @ 155/105#
GHD Wallballs @ 20/12#

THURSDAY 20190328

WOD: 20 min AMRAP (IGUG)

15 KB swings @ 53/35#
25m Sprint
10 Front Squats @ 115/85#
25m Sprint

WEDNESDAY 20190327

WOD: 20 Min AMRAP  ( IGUG) i go , you go

200m MedBall Run @ 20/12#
20 Deadlifts @ 95/65#

TUESDAY 20190326

WOD: Complete For Time:

Buy in: 20 Calorie Row, then...

5 Rounds of : 15 Abmat Situps
                       10 GTO (groung to overhead) @ 135/95#

Then...

Cash out: 20 Calorie Row

FRIDAY 20190208

WOD: CFT 7Rounds of

11 Wallball Burpees
4 Front Squats @ 165/125#

THURSDAY 20190207

WOD: TAG TEAM 20 Min AMRAP (IGYG)

5 Deadlift @ 185/135#
10 C2F Push ups
150m Sprint on Rower

WEDNESDAY 20190206

WOD: 20 Min AMRAP

50 DU
10m Crabwalk
20 ABmat Sit ups
10m Crabwalk

TUESDAY 20190205

WOD: 5 Rounds of
400m Run
12 Push press @ 95/65#

MONDAY 20190204

WOD: 18-15-12-9-6-3

Wallball shots @ 20/12#
Wallball sit ups
200m Run

FRIDAY 20190201

WOD: Da Hopper 30 min AMRAP

♠️- Squat Thrusters @ 75/55#
♥️- Calorie Row
♦️- Box Jumps @ 24/20"
♣️- Medball V-ups @ 16/12#

FACE CARDS = 10 reps
ACE = 15 reps

THURSDAY 20190131

WOD: 15 min AMRAP
50yrd Dash
 15 ABmat situps
50yrd Dash
 15 KB swings @ 53/35#

WEDNESDAY 20190130

WOD: 20 min AMRAP

5 HSPU
50 Calories on Rower

TUESDAY 20190129

WOD: CFT 5 Rounds of
5 Curtis P's @ 95/65#
10 Box Jumps @24/20"
15 Floor Sweepers (center only) @ 95/65#

MONDAY 20190128

WOD: Back Squat 5 rep max
5-5-5-5-5

FRIDAY 20190125

WOD: 20min AMRAP

20 Sprinter toe touches
*10 Hang Squat Cleans @ 95/65#

*once the bar is lifted it can not touch the ground until all 10 reps are complete. If it does, i.e. you break to rest, there is a 5 Burpee penalty per round.

THURSDAY 20190124

WOD: CFT
3 Deadlifts @ 305/255#
30 HR Push ups
6 Deadlifts @ 285/235#
24 HR Push ups
9 Deadlifts @ 215/185#
18 HR Push ups
12 Deadlifts @ 165/165#
12 HR Push ups
15 Deadlifts @ 135135#
9 HR Push ups

WEDNESDAY 20190123

WOD: 6 Rounds of
12 Single Arm DB Squat Snatch @ 45/25#
18 Abmat sit ups

TUESDAY 20190122

WOD: 10 Min AMRAP
150m Row
20 Push Press @ 95/65#

MONDAY 20190121

WOD: 6 Rounds of
12 GHDS
18 HR Push ups

FRIDAY 20190118

WOD: 4 Rounds of
15 Pull ups
10 Deadlifts @ 185/135#

THURSDAY 20190117

WOD: 8 Rounds for Time

20 Abmat sit ups
10 Wallball shots @ 20/16#
200m Run
10 Burpees

WEDNESDAY 20190116

WOD: 3 Rounds for time

6 Power Cleans @ 135/95#
6 Burpee Bar Hops
9 Deadlifts @ 135/95#
9 SDHP @ 135/95#

TUESDAY 20190115

WOD: 10 minute EMOTM

3 Bench Press @ 80% of 1 Rep max

MONDAY 20190114

WOD: 12 AMRAP

9 Box jumps @ 20/24"
6 Overhead Squats @ 95/135#

FRIDAY 20190111

WOD: 5 Rounds of

500m Row
20 Wall ball shots @ 16/20#

THURSDAY 2019010

WOD: Complete for Time

50 Pull ups
50 Push ups
40 C2B Pull ups
40 C2F Push ups
30 Pull ups
30 Push ups
20 Bar Muscle ups
20 Burpees
10 Pull ups
10 Push ups

WEDNESDAY 20190109

WOD: 5 Rounds of

200m Run
20 GHDs
20 Split jump Lunges (l+r=2)

TUESDAY 20190108

WOD: 12 MIN EMOTM

3 Push Jerks @ 80% BW or 80% of 1 REP MAX

FRIDAY 20190104

WOD: CFT

7 Rounds of :
11 Abmat sit ups
7 Burpees
4 Squat Cleans @ 75-85% BW

THURSDAY 20190103

THROWBACK THURSDAY

Warm up: 3 x 10 Push ups 15 Air squats

WOD: Open 15.5

27-21-15-9

Calorie Row
Thrusters @ 95/65#

WEDNESDAY 20190102

Warm up:
3 x 150m row
       15 HR push ups
WOD: 18 MIN AMRAP

3 Deadlifts @ 225/165#
6 Ring dips
9 Bench press @ 135/95#

TUESDAY 20190101

HAPPY NEW YEAR 2019!

New Goals, New Gains!