TUESDAY 20180522

WOD: 15 min EMOTM

3 Power Snatches @ 135/95#

MONDAY 20180521

WOD: 1 MILE RUN FOR TIME

FRIDAY 20180518

WOD: 10 DOWN TO 1
Bench press @ 75% Bodyweight
GHDs
KB Swings @ 53/35#

THURSDAY 20180517

WOD: THROWBACK THURSDAY

400m Run
10 Box Jumps
15 Over head squats @ 115/75#

20150518

WEDNESDAY 20180516

WOD: 5 rounds (1min on / 1 min off)
Max rep TIRE flips

TUESDAY 20180515

WOD: 5 Rounds of
30 Air Squats
20 Calories on Rower
10 Lateral Burpees over Rower

MONDAY 20180514

WOD: 10 min AMRAP of
10 Box Jumps @ 30/24"
10 Squat thrusters @ 85/55#

FRIDAY 20180511

WOD: 5 rounds of

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**

TUESDAY 20180509

WOD: 20 min AMRAP of
10 Pull ups
15 T2B
20 GHDs

TUESDAY 20180508

WOD: CFT
90 Calories on Rower  (1600m)

Then,

3 rounds of

10 OHS @ 95/65#
100 Double unders

MONDAY 20180507

WOD: 10 rounds of
100m Sprints
10 Burpees
10 Sit ups

FRIDAY 20180504

WOD: 3 rounds of
800m Run
2 min max Calorie Row
2 min max Deadlifts @ 135/95#

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

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

TUESDAY 20180501

WOD: 20 min AMRAP of
10 Push press  @ 115/85#
10 KB Swings @ 53/35#
10 Box Jumps @ 24/20"

FRIDAY 20180427

WOD: CFT
400m Run
30 Squat thrusters @ 115/85#
400m Run

THURSDAY 20180426

WOD: 5 rounds of
100 DU
20 Burpees

WEDNESDAY 20180425

WOD: 12 min AMRAP of
10 Single Arm KB Swings @ 35/26# (5 each)
15 GHDs
5 Box Jumps @ 30/24"

TUESDAY 20180424

WOD: 20 min AMRAP of
600m Run
12 Deadlifts @ 135/95#
12 Burpee bar hops

MONDAY 20180423

WOD: 20 min AMRAP of
200m Run
12 Push ups
6 Dead lifts @ 185/115#

THURSDAY 20180419

WOD: 10 Rounds of
10 Wall all shots
10 Wallball V-ups
10 Box Step ups (l + r=1)

WEDNESDAY 20180418

WOD: 25 min AMRAP
20 Push ups
30 Sit ups
40 Calories on Rower
(Or 400m Run)

TUESDAY 20180417

WOD: 7 rounds of

5 Power Snatches @ 135/95#
200m Sprint

MONDAY 20180416

WOD: 1 TO 10
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

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

WEDNESDAY 20180411

WOD: NANCY

5 rounds of

400m Run
15 Overhead Squats @ 95/65#

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

MONDAY 20180409

WOD: CFT

42-30-18
Wall Ball (20/14)
Pull Ups
100 Double Unders after each set.
* 15 min Time Cap *

FRIDAY 20180406

WOD: 15 MIN AMRAP

10 Squat Clusters
15 GHDs

THURSDAY 20180405

WOD: THROWBACK THURSDAY 5 Rounds of

25 Burpees
15 KB Swings @ 53/35#
200m Run

SEE 20120405

WEDNESDAY 20180404

WOD: DIANE
21-15-9
Deadlifts @ 225/175#
Handstand push ups

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.

MONDAY 20180402

WOD: 4 rounds of

400m Row
50 Double unders
25 Pull ups

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#

THIRSDAY 20180329

WOD: THROWBACK THURSDAY

SEE 20160329
      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

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

MONDAY 20180326

WOD: 10 Rounds of

100 meter sprints ( 1 min rest)

WEDNESDAY 20180307

WOD:
Back Squat 1 RM  1-1-1-1-1-1-1

TUESDAY 20180306

WOD: 15 MIN AMRAP
8 Power Cleans @ 165/115#
11 Ring dips

MONDAY 20180305

WOD: CFT 5 rounds of
15 Wallball shots @ 20/14#
10 Deadlifts @ 225/155#

FRIDAY 20180302

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
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 20180223

WOD: 18.1

Workout 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

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

2018 CROSSFIT OPEN

THE OPEN

Today starts the open! Train, compete,live! 

THURSDAY 20180222

THROWBACK THURSDAY

WOD: FRAN
21-15-9

Thrusters @ 95/65#
Pull Ups

WEDNESDAY 20180221

WOD: CFT
5000m Row

TUESDAY 20180220

WOD: 5 Rounds of
10 Static pull ups
20 Romanian Dead lifts @ 115/85#
200m Run

MONDAY 20180219

WOD: 4 Rounds of
10 Hang Squat Cleans @ 135/85#
10 DB push press @ 50/35#

FRIDAY 20180216

WOD: CFT
55 T2B
44 Calories on Rower
33 Burpees
22 GHDs
11 Clean and Jerks @ 185/125#

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#

WEDNESDAY 20180214

WOD: PICK YOUR FAVORITE GIRL

TUESDAY 20180213

WOD: 6 ROUNDS OF
200m Run
15 ABmat Sit ups
15 Push ups

MONDAY 20180212

WOD: 5 rounds of
30 Calories on Assault bike
8 Squat cleans @ Bodyweight

FRIDAY 20180209

WOD: 15 min AMRAP of
12 Pull ups
9 Bench press @ 135/85#

THURSDAY 20180208

WOD: 4 ROUNDS of
400m Row
8 Deadlifts @ 315/205#
12 HSPU

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...

TUESDAY 20180206

WOD: 5 rounds of
400m Run
20 Pull ups

MONDAY 20180205

WOD: 6 rounds of
12 Bench press @ 50% 1RM
12 Box Jumps @ 24/20"

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#

THURSDAY 20180201

WOD: TABATA ROW
12 min (24 rds) max calorie

20 seconds row max effort
10 seconds rest

WEDNESDAY 20180131

STRENGTH: Bench Press 1-1-1-1-1

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

Double unders
Sit ups

TUESDAY 20180130

WOD: 20 min AMRAP of
10 HSPU
20 Pull ups

MONDAY 20180129

WOD: 8 rounds of
200m Row
7 Push ups
3 Front Squats @ 175/115#