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Weekly WODs: 10/16/17- 10/20/17

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MONDAY

50 DU
3 rounds of *Cindy
75 DU
2 rounds of Cindy
100 DU
1 round of Cindy
125 DU

Time cap 25 minutes

*5 pull-ups, 10 push-ups, 15 air squats

 

TUESDAY

15-Min AMRAP

15 T2B
12 OH reverse lunges (35# plate/25# plate)
9 Alternating DB snatches (35/25)

 

WEDNESDAY

3 minutes each, 1 minute of rest between stations:

HPC 95/65
Wall balls 20/14
Row for calories

Totals reps = score

 

THURSDAY

11-Min AMRAP

15 Butterfly situps
9 Push press (95/65)

 

FRIDAY

21 RKBS (53/35)
21 Goblet squats (53/35)
450m run
15 RKBS
15 Goblet squats
450m run
9 RKBS
9 Goblet squats

 

 

Weekly WODs: 10/9-10/13

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THERE WILL BE SHORT 10-MIN SESSIONS FOR TESTING SOME MAX LIFTS THIS WEEK DURING REGULAR CLASSES! Woohoo!

New to CrossFit? That’s ok! You’ll be working toward getting more confidence with these lifts, as we will have you look for heavy-ish sets of 5. Totally doable, so don’t feel pressure to max out. We will not put you in any situation that you aren’t ready for. Remember that as coaches, we are very familiar with each of you as individuals and we will help you figure out what you should be doing.

Don’t forget to let us know if you plan to attend 6:30am classes this week! Sign up via MindBody online or use the whiteboard in our hangout area at the gym.

 

MONDAY

Max Test: Bench Press

5RFT

10 Thrusters (95/65)

35 DUs

 

TUESDAY

Max Test: Back Squat

“Grace”

30 Clean & Jerks for time (135/95)

***COMPARE TO JUNE 2nd***

WEDNESDAY

Max Test: Strict Press

10-9-8-7-6-5-4-3-2-1

American KBS (53/35)

Push-ups

 

THURSDAY

Max Test: Deadlift

AMRAP in 8 Minutes

8 Push Press (75)

8 Air Squats

 

FRIDAY

Max Test: OH Squat

“Pistol Whipped”

400m Run

21 Pistols (each)

50 Situps

15 Pistols (each)

50 Situps

9 Pistols (each)

400m Run

 

Weekly WODs – 10/2/17-10/6/17

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MONDAY

On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

 

TUESDAY

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull-ups

 

WEDNESDAY

15-min EMOM

Min. 1: 30-second handstand hold

Min. 2: 10 dips

Min. 3: 20 lunges (total)

Repeat in this order for 15 minutes.

 

THURSDAY

20-min AMRAP of

450m Run

10 Medball cleans (20/14)

10 deadlifts (bodyweight for RX)

 

FRIDAY

Snatch Complex:

1 Squat Snatch

1 Snatch Balance

1 OH Squat

*15-minutes to work up to a heavy complex without dropping the bar. You won’t want to miss this; it will be great skill work/practice!*

 

 

Weekly WODs: 9/25/17-9/29/17

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MONDAY

As Prescribed:

50 Wall balls (20/14)

15 Cleans (136/95)

50 Wall balls

10 Cleans (185/135)

50 Wall balls

5 Cleans (225/155)

Scaling Suggestion (adjust as needed):

30 Wall balls

15 Cleans (75/55)

30 Wall balls

10 Cleans (95/65)

30 Wall balls

5 Cleans (105/75)

 

TUESDAY

50-Cal Row

50 T2B

 

WEDNESDAY

ROMWOD

 

THURSDAY

Complete as many reps as possible in 10 minutes of:

3 ¬†burpee box jump-overs (24″/20″)
3 deadlifts (225/155)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc., adding 3 reps to each exercise every round.

If doing in a team, movements are synchronized.

Intermediate:

Men use 20″ box and step-over, 155# deadlift

Women use 20″ box and step-over, 105# deadlift

Beginner:

Men use 12″ box and step-over, 105# deadlift

women use 12″ box and step-over, 65# deadlift

 

Scaled options are merely SUGGESTIONS and can be modified however needed.

 

FRIDAY

As prescribed:

21-15-9 reps for time of:
Alternating dumbbell Snatches (50/35)
Bar muscle-ups

OR

Intermediate:

21-15-9 reps for time of:
Alternating dumbbell Snatches (35/20)
Pull-ups

OR

Beginner:

21-15-9 reps for time of:
Alternating dumbbell Snatches (20/15)
Jumping chest-to-bar pull-ups, banded pull-ups, or ring rows

If doing this is a pair, these are synchronized movements. Otherwise, just work at your own pace!

Remember that the scaled versions are just suggested and you can ALWAYS modify to make it work for you. If you need help choosing, just ask us. We’ve got ya covered.

 

 

Weekly WODs: 9/11/17-9/15/17

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MONDAY

9/11 Tribute WOD:

In teams of 3, split the run/row, and each team mate will compete 11 reps of each movement.

For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lbs)
11 Burpee Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lbs)
11 Handstand Push-Ups
11 Kettlebell Swings (53/35)
11 Toes-to-Bar
11 Deadlifts (170/115 lbs)
11 Push Jerks (110/75 lbs)
2001 meter Row
Athletes may start with Row and end with Run, or start with Run and end with Row.

The WOD, originally attributed to CrossFit Bel Air (via the CrossFit forum in 2013) then modified to include Push Jerks (see below), is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

God bless the United States of America. We will never forget.

 

TUESDAY

21-15-9

Rope Slams

Bench press (95/65)

 

WEDNESDAY

“Tabata This”

Calorie Row

Air Squats

Pull-ups

Push-ups

Sit-ups

8x of 20 seconds of work, 10 seconds of rest. Rest 60 seconds between each.

 

THURSDAY

5 RFT:

10 Hang Power Snatch (95/65)

10 Box Step-ups each leg (30″/24″)

 

 

FRIDAY

Run/Row 450m, then:

3 Rounds of

3 Rope Climbs

10 Squat Cleans (135/105)

 

Weekly WODs: 9/5/17-9/8/17

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TUESDAY

“Chief”

AMRAP 3-min:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 minute, repeat 5x total.

 

WEDNESDAY

21-15-9-15-21

MedBall Cleans (20/14)

Ring Dips

Burpees

 

THURSDAY

A. Deadlift: Build to heavy double

2-2-2-2-2-2-2-2-2

B. Sprint WOD (1RFT)

21 Box Jumps (24/20)

15 Jumping Pull-ups

9 Butterfly Sit-Ups

 

FRIDAY

10 RFT:

3 Squat Snatches (95/65)

3 T2B

Weekly WODs: 8/28/17-9/1/17

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Just wanted to remind you all that it’s ROMWOD week! We are coming up on the last Thursday of the month, so please take advantage of the fact that all of our Thursday class times we will be doing ROMWOD.

Also, please note that there will be no classes this weekend! We will also be closed on Labor Day (next Monday, Sept. 4th).

On to the WODs…

 

MONDAY

Team WOD with ropes: 5 RFT

10 Burpees over rope
20 OH forward lunges (total)
30 Butterfly sit-ups

TUESDAY

WOD

4-minute AMRAP
12-9-6
Wall balls 20/14
Pull-ups
DUs for remainder

Rest 4 minutes

4-minute AMRAP
12-9-6
Wall balls
KTE
DUs for remainder

Rest 4 minutes

Repeat first AMRAP

Score is total number of DUs

WEDNESDAY

WOD: 21-15-9
Box jumps (24″/20″)
Push-ups
SDHP (95/65)

THURSDAY

ROMWOD

FRIDAY

WOD: “Macho Man” 20 min emom
3 Power cleans (135/95)
3 Front squats
3 Push jerks
Same weight for all three.

Weekly WODs: 8/21/17-8/25/17

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MONDAY

21 Thrusters (95/65)

3 Rope Climbs

15 Thrusters

2 Rope Climbs

9 Thrusters

1 Rope Climb

 

TUESDAY

5 RFT

10 Power Snatches (95/65)

20 Burpees

30 DU

 

WEDNESDAY

50 Wall Balls (20/14)

40 Situps

30 TTB

20 Pushups

10 Shoulder Taps

20 Pushups

30 TTB

40 Situps

50 Wall Balls

 

THURSDAY

15-min EMOM

Alternating between

3 Deadlifts and Max Strict Pull-Ups

And

Rest

 

FRIDAY

“Death by Clean and Jerk”

MAX Weight (135/95)

1st Minute: 1 Rep

2nd Minute: 2 Reps

3rd Minute: 3 Reps

and so on, for up to 20 minutes

*You will have the opportunity to figure out your working set prior to the WOD. Once you begin, you must keep the same weight. Choose wisely!

Weekly WODs: 8/14/17-8/18/17

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MONDAY

Strength/Accessory:
3-5 sets of barbell holds, 15 seconds at a time, adding weight with each set, then:
3 RFQ:
10 strict leg raises
10 candlesticks

WOD:
21-15-9
Single-arm DB PP (50/35)
Wall balls (20/14)

 

TUESDAY

Accessory:
3 RFQ
Max handstand hold OR max shoulder taps
5 Hollow hold to V-up

WOD:
Partner AMRAP of
10 power cleans
10 burpees
Partners must agree on weight for power cleans

 

WEDNESDAY

Strength:
Clean Complex, 50-60% of max power clean
Deadlift, deadlift to shrug, deadlift to shrug and pull. full power clean
5 sets for quality

WOD:
“Baseline”
1 RFT
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

THURSDAY

Accessory:
Pistol taps, build height each set
4 sets of 5 each leg

WOD:
2, 4, 6, 8… 12-min AMRAP
Box jumps (24″/20″)
R KBS (53/35)

 

FRIDAY

Accessory:
1 RFT & Quality
Max hollow hold
Max superman hold
Max plank hold (arms extended)

WOD:
“Half-Dottir”
100 DUs (200 SU)
50 alternating DB squat snatches (35/20)
100 DUs