WOD: 5 ROUNDS OF
10 Single Arm KB Squat Snatch @ 44/26#
(5 each arm alternating)
20 GHDs
Friday, December 29, 2017
Thursday, December 28, 2017
THURSDAY 20171228
WOD: 20 min EMOTM
ODD minute = 3 Back Squats @ 75% Bodyweight
EVEN minute = 3 Front Squats @ 75% Bodyweight
ODD minute = 3 Back Squats @ 75% Bodyweight
EVEN minute = 3 Front Squats @ 75% Bodyweight
Wednesday, December 27, 2017
Tuesday, December 26, 2017
Monday, December 25, 2017
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
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, December 22, 2017
FRIDAY 20171222
WOD: 6 ROUNDS FOR TIME
300m Run (Trueform)
6 Box Jumps @ 30/24"
3 Deadlifts @ 315/185#
300m Run (Trueform)
6 Box Jumps @ 30/24"
3 Deadlifts @ 315/185#
Thursday, December 21, 2017
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
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
Da Hopper (entire deck of cards)
♦- K2E
♣- GHDs
♥- Calorie Row
♠- Burpees
Face cards = 10 reps
Ace = 15 reps
Tuesday, December 19, 2017
TUESDAY 20171219
WOD: 20 min AMRAP
5 Over head squats @ 115/75#
10 C2B Pull Ups
15 HR Push ups
(5 rd minimum)
5 Over head squats @ 115/75#
10 C2B Pull Ups
15 HR Push ups
(5 rd minimum)
Thursday, December 14, 2017
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)
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)
Saturday, December 9, 2017
Thursday, December 7, 2017
THURSDAY 20171207
WOD: 6 Rounds of
9 Push Jerks @ 165/115#
12 T2B
15 Calories on Ski Erg*
*Rower or Assault bike are substitutes
9 Push Jerks @ 165/115#
12 T2B
15 Calories on Ski Erg*
*Rower or Assault bike are substitutes
Tuesday, December 5, 2017
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"
60 Double unders
12 Split Jump lunges with 45/25# plate overhead (l+r=2)
6 Box Jumps @ 36/27"
Monday, December 4, 2017
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
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
Saturday, November 25, 2017
Friday, November 24, 2017
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
800m Run
80 ABmat Sit ups
600m Run
60 Sprinter Toe Touches
400m Run
40 T2B
200m Run
20 GHDs
See 20170526
Thursday, November 23, 2017
Monday, November 20, 2017
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.
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, November 17, 2017
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
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, November 15, 2017
Tuesday, November 14, 2017
Monday, November 13, 2017
Wednesday, November 8, 2017
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
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, November 7, 2017
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
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
Thursday, November 2, 2017
Tuesday, October 31, 2017
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#
WOD: 11 min AMRAP of
4 Bar muscle ups
7 Clean and Jerks @ 135/95#
Monday, October 30, 2017
Sunday, October 29, 2017
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#
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, October 26, 2017
Wednesday, October 25, 2017
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).
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).
Tuesday, October 24, 2017
Friday, October 20, 2017
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#
3 Bench press @ 175/125#
5 ea alt Single arm DB snatch @ 50/35#
7 Front squats @ 135/95#
Thursday, October 19, 2017
Tuesday, October 17, 2017
Sunday, October 15, 2017
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#
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, October 3, 2017
Saturday, September 30, 2017
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.
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.
Friday, September 29, 2017
Wednesday, September 27, 2017
Tuesday, September 26, 2017
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.
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, September 25, 2017
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
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, September 22, 2017
FRIDAY 20170922
WOD: 5 rounds for time
300m Run
30 Calories on the Bike (about 3min)
3 Front Squats @ 225/155#
300m Run
30 Calories on the Bike (about 3min)
3 Front Squats @ 225/155#
Thursday, September 21, 2017
Wednesday, September 20, 2017
Tuesday, September 19, 2017
Monday, September 18, 2017
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
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
Thursday, September 14, 2017
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.
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
*Novice*
CINDY
5 Pull ups
10 Push Ups
15 Airsquats
OR
*Advanced*
MARY
5 HSPU
10 PISTOLS (5 ea alternating)
15 Pull ups
Tuesday, September 12, 2017
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
6 Rounds of :
1 min Max Calories on Rower
1 min Max Burpees
1 min Max Double unders
1 min Rest
Monday, September 11, 2017
MONDAY 20170911
WOD: HOTSHOTS 19
6 rounds of
30 Air squats
19 Power Cleans @ 135/95#
7 Strict pull ups
400m Run
6 rounds of
30 Air squats
19 Power Cleans @ 135/95#
7 Strict pull ups
400m Run
Saturday, September 9, 2017
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
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)
12 GHDs
6 Clean and Jerks @ 135/95#
12 Spiderman Push ups ( l+r=2)
Wednesday, September 6, 2017
Monday, September 4, 2017
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
100 Pull ups
80 ABmat Sit ups
60 Wall ball shots @ 20/14#
40 Calories on the Rower
20 Burpees
Friday, September 1, 2017
Thursday, August 31, 2017
Wednesday, August 30, 2017
WEDNESDAY 20170830
WOD: 6 rounds of
25 Double unders (75 singles)
15 Power snatches @ 75/55#
5 Burpee bar hops
25 Double unders (75 singles)
15 Power snatches @ 75/55#
5 Burpee bar hops
Tuesday, August 29, 2017
Monday, August 28, 2017
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.
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, August 25, 2017
Tuesday, August 22, 2017
Friday, August 18, 2017
Thursday, August 17, 2017
Tuesday, August 15, 2017
Friday, August 11, 2017
Thursday, August 10, 2017
THURSDAY 20170810
WOD: CFT
50 Box Jumps @ 30/24"
50 KB Swings @ 70/44#
50 K2E
50 Wallballs @ 20/14#
50 Burpees
50 Box Jumps @ 30/24"
50 KB Swings @ 70/44#
50 K2E
50 Wallballs @ 20/14#
50 Burpees
Wednesday, August 9, 2017
WEDNESDAY 20170809
WOD: 18 min AMRAP
5 Hang cleans @ 115/65#
5 Hang snatches @ 115/65#
10 Burpees
15 ABmat Sit ups
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
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
Sunday, August 6, 2017
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
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
Thursday, August 3, 2017
THURSDAY 20170803
WOD: YING YANG
15 min AMRAP
3 Bench press @ 80% 1 rep max
6 C2B Pull Ups
9 Cal Row
Wednesday, August 2, 2017
WEDNESDAY 20170802
SKILL/STRENGTH : 500m Row for time
WOD: 7 min AMRAP of
10 Romanian Dead lifts @ 75/55#
5 Wallballs @ 20/14#
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)
30 Calorie on Airdyne LEGLESS
30 Alternating Single Arm KB Snatches
@ 53/35# (15 each arm)
Monday, July 31, 2017
Friday, July 28, 2017
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.
5 L sit pull ups*
10 Box Jumps @ 24/20"
5 HSPUs
10 GHDs
*Try and do pull ups static and unbroken.
Thursday, July 27, 2017
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#
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
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, July 25, 2017
Monday, July 24, 2017
Friday, July 21, 2017
FRIDAY 20170721
WOD: 5 ROUNDS OF:
20 Wallball shots @ 20/14#
15 Slamball Burpees @ 30/15#
10 Pull ups
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
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, July 19, 2017
Tuesday, July 18, 2017
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
WOD: 10 min EMOTM
3 Push Jerks @ 75-85% of 1 Rep Max
Monday, July 17, 2017
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#
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
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
Friday, July 14, 2017
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
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
Tuesday, July 11, 2017
MONDAY 20170710
WOD: 5 rounds of
20 Calories on Assault bike
15 C2B pull ups
10 Squat cleans @ 115/85#
20 Calories on Assault bike
15 C2B pull ups
10 Squat cleans @ 115/85#
Saturday, July 8, 2017
FRIDAY 20170707
WOD: 5 ROUNDS OF
200m run
10 Front squats @ 135/95#
20 Calories on Ski Erg
10 Bench press @ 135/95#
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
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"
3 Deadlifts @ 225/135#
6 Overhead lunges @ 45/25# plate
9 Box Jumps @ 30/24"
Tuesday, July 4, 2017
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)
150m run
10 spiderman push up (l+r=1)
5 Single Arm KB Swings @ 53/35# (l+r=1)
Saturday, July 1, 2017
FRIDAY 20170630
WOD: 20 min EOMOTM
200m Sprints
Every 2 min Sprint 200m, resting the remainder of time until the next 2 min.
200m Sprints
Every 2 min Sprint 200m, resting the remainder of time until the next 2 min.
Wednesday, June 28, 2017
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
21-15-9
Thrusters @ 45/35#
Pull Ups
WOD: 10min AMRAP
15 K2E
10 Wall ball shots @ 20/12#
5 Burpees
Friday, June 23, 2017
THURSDAY 20170622
WOD: 12 min AMRAP
10 Wall ball shots @ 20/14#
25m Bearcrawl
10 Squat Thrusters @ 75/45#
25m Crab walk
10 Wall ball shots @ 20/14#
25m Bearcrawl
10 Squat Thrusters @ 75/45#
25m Crab walk
Wednesday, June 21, 2017
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
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
Saturday, June 17, 2017
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
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, June 15, 2017
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
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
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, June 13, 2017
Monday, June 12, 2017
Friday, June 9, 2017
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
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, June 7, 2017
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)
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)
Monday, June 5, 2017
Saturday, June 3, 2017
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#
10 GTO *start with snatch, then clean and press
15 HR Push ups
20 Wall ball shots @ 20/12#
Thursday, June 1, 2017
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.
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.
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)
Minute 1: 10 L sit leg lifts
Minute 2: 20 Russian KB Swings @ 53/35#
Minute3: 30 KB hops
Repeat for 18min (6rds)
Monday, May 29, 2017
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
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
Sunday, May 28, 2017
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
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, May 25, 2017
Thursday 20170525
WOD: 15 min AMRAP
12 Calorie Row
9 Explosive Push ups (45/25# plate)
6 Power Cleans @ 135/95#
12 Calorie Row
9 Explosive Push ups (45/25# plate)
6 Power Cleans @ 135/95#
Wednesday, May 24, 2017
Wednesday 20170524
WOD: JAN (Fran's shorter, stronger, stricter sister)
15-12-9
Front squat and Strict press @ 95/65#
Strict pull ups
15-12-9
Front squat and Strict press @ 95/65#
Strict pull ups
Saturday, May 20, 2017
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
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
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
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
Wednesday, May 17, 2017
Monday 20170515
WOD: ROYAL FLUSH
Ace,2-10, jack =10,queen=10,king=10
Shuffle the suite, CFT
Burpees
Pull ups
Ace,2-10, jack =10,queen=10,king=10
Shuffle the suite, CFT
Burpees
Pull ups
Thursday, May 11, 2017
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"
Buy in: 3 miles on bike,
Then: 6 rounds of
9 Deadlifts @ 225/155#
12 Box Jumps @ 30/24"
Wednesday, May 10, 2017
Monday, May 8, 2017
Friday, May 5, 2017
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#
10 Bench press @ 135/95#
15m Overhead Barbell carry @ 135/95#
500m Row
15m Overhead Barbell carry @ 135/95#
Thursday, May 4, 2017
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
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, May 3, 2017
Tuesday, May 2, 2017
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
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, May 1, 2017
Monday 20170501
WOD: 4 rounds of
10 Front rack reverse lunges (l+r=1) @ 75/65#
10 Burpees
10 Wallball shots @ 20/14#
10 Front rack reverse lunges (l+r=1) @ 75/65#
10 Burpees
10 Wallball shots @ 20/14#
Friday, April 28, 2017
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
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, April 27, 2017
Thursday 20170427
WOD: 5 rounds of:
30 Calories on Assualt Bike
25m Farmers carry walking lunges
@ 53/35#
5 T2B
30 Calories on Assualt Bike
25m Farmers carry walking lunges
@ 53/35#
5 T2B
Wednesday, April 26, 2017
Wednesday 20170426
WOD: ANNIE
50-40-30-20-10
DU*
Abmat sit ups
*if you scale, do 100-80-60-40-20 singles
50-40-30-20-10
DU*
Abmat sit ups
*if you scale, do 100-80-60-40-20 singles
Tuesday, April 25, 2017
Monday, April 24, 2017
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#
WOD: 21-15-9
2KB Clean and jerks @ 44/26#
2KB Front squats @ 44/26#
Saturday, April 22, 2017
Thursday, April 20, 2017
Wednesday, April 19, 2017
Monday, April 17, 2017
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
50 Pull ups
40 GHDs
30 Push press @ 75/45#
20 T2B
10 HSPU
20 T2B
30 Push press
40 GHDs
50 Pull ups
Sunday, April 16, 2017
Thursday, April 6, 2017
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.
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
5 Hang cleans @ 115/85#
5 Burpee bar hops
5 Push press @ 115/85#
5 Burpee bar hops
Tuesday, April 4, 2017
Monday, April 3, 2017
Wednesday, March 29, 2017
Tuesday, March 28, 2017
Monday 20170327
WOD: 15 min AMRAP
6 Hang snatches @ 95/75#
9 Snatch grip Deadlifts @ 185/145#
12 Pull ups
6 Hang snatches @ 95/75#
9 Snatch grip Deadlifts @ 185/145#
12 Pull ups
Friday, March 24, 2017
Tuesday, March 21, 2017
Sunday, March 19, 2017
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
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
Wednesday, March 8, 2017
Tuesday 20170307
WOD: 15 min AMRAP
3 Dead lifts @ 225/165#
6 ground 2 over head 95/65#
9 pull ups
12 push ups
3 Dead lifts @ 225/165#
6 ground 2 over head 95/65#
9 pull ups
12 push ups
Tuesday, March 7, 2017
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
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
Monday, March 6, 2017
Thursday, March 2, 2017
Tuesday, February 28, 2017
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
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, February 27, 2017
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
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
Friday, February 24, 2017
Thursday, February 23, 2017
Tuesday, February 21, 2017
Tuesday 20170221
Strength: 12 min to find Bench press 1 rep max
WOD: 5 rds of
10 hang cleans @ 135/95#
15 GHDs
WOD: 5 rds of
10 hang cleans @ 135/95#
15 GHDs
Friday, February 17, 2017
Monday, February 13, 2017
Friday, February 10, 2017
Thursday, February 9, 2017
Wednesday, February 8, 2017
Wednesday 20170208
WOD: 15min AMRAP
10 Single arm KB clean and squats
(5ea alternating) @ 44/26#
10 Box jumps @ 30/20"
10 Single arm KB clean and squats
(5ea alternating) @ 44/26#
10 Box jumps @ 30/20"
Tuesday, February 7, 2017
Friday, February 3, 2017
Thursday, February 2, 2017
Wednesday, February 1, 2017
Tuesday, January 31, 2017
Sunday, January 29, 2017
Friday, January 27, 2017
Thursday, January 26, 2017
Thursday 20170126
50WOD: 12 min AMRAP
9 Romanian Dead lifts @ 95/55#
6 Push press @ 95/55#
3 Squat Thrusters @ 95/55#
9 Romanian Dead lifts @ 95/55#
6 Push press @ 95/55#
3 Squat Thrusters @ 95/55#
Friday, January 20, 2017
Friday 20170120
WOD: 6rds of
6 Dead lifts @ 225/155#
9 Burpees
12 Dumbbell snatches @ 40/25#
(L+R=2)
6 Dead lifts @ 225/155#
9 Burpees
12 Dumbbell snatches @ 40/25#
(L+R=2)
Thursday, January 19, 2017
Tuesday, January 17, 2017
Friday, January 13, 2017
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
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, January 12, 2017
Wednesday, January 11, 2017
Friday, January 6, 2017
Thursday, January 5, 2017
Thursday 20170105
WOD: 18 min AMRAP
12 Burpee bar hops
9 Squat thrusters @ 115/65#
6 Hang squat cleans @ 115/65#
12 Burpee bar hops
9 Squat thrusters @ 115/65#
6 Hang squat cleans @ 115/65#
Tuesday, January 3, 2017
Monday, January 2, 2017
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
Sunday, January 1, 2017
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