12/22/2016

WOD: Back Squat 5x5

then,

9 min AMRAP
3 Hang Power Cleans
6 Lateral Ball Slams
9 Lateral Hops over the bar

12/20/2016

WOD: Strength

Push press 3x5

Then, 

8 min AMRAP

5 DB snatch each arm

5 Burpees

5 Wall Balls

12/19/2016

WOD:  strength

Bench press 5x5

Then,

8 min AMRAP

5 Power Clean => Push Press

5 push ups

12/16/2016

WOD: EMOM x 5 minutes
3 Power Cleans
then, 
3 Rounds
90 seconds to complete
1 Monster
30 KB Swings
rest 3 minutes between rounds

09-14-2016

Welcome back to a new school year!!! Hope you're first workout went well and we're on our way to a fitter you!

Warm up: 3x 

Jog down => butt kickers back => 5 HRPU's => 10 crunch toe touches => high skip down => jog backwards back => 10 lateral walking lunges => 3 cartwheels => Carioca down and back

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

Med ball deadlift 

Push press

6-9-2016

WOD: For time

Run 800m

50 sit ups

40 KB swings

Run 600m

40 sit ups

30 KB swings

Run 400m

30 sit ups

20 KB swings

6-6-2016

WOD: for time

30 Clean and Jerks 115# max

Then;

10 minutes to work up to a heavy single clean and jerk

6-01-2016

WOD: for time

Run 400m

21 Burpees

Run 400m

15 Burpees

Run 400m

9 Burpees 

5-26-2016

WOD: For time

Jog 5 laps around the gym

10 Front Squats115/75

10 pull ups

50 DU's or 150 singles

10 pull ups

10 Front Squats115/75

Jog 5 Laps around the gym

Cash out: 25 burpees

5-25-2016

WOD: For Time
20 Burpees, Then;
5 Rounds of
10 Hang Power Cleans
10 Push Press
then; 15 Burpees

5-24-2016

WOD: EMOM 14 minutes
Even - 5 Hang Power Cleans + 5 Push Press
Odd - 5 Push ups + 5 Sit ups

**Alternate each minute**

5-23-2016

WOD: 4 RFT
30 Double unders or 60 Singles
10 Wall Balls
10 KB Swings
10 Sit ups

5-19-2016

WOD: Tabata 

Air squat

Deadlift 155/115

Air squat

Deadlift 155/115

Tabata is 8 rounds of: 20 seconds of work/ 10 seconds of rest

You will be completing a full tabata for each exercise 

5-18-2016

WOD: 10 min AMRAP

10 Box jumps

20 Abmat sit ups or butterfly sit ups

5-17-2016

WOD:
Press 1-1-1, using heaviest weight per set Push Press 3-3-3, using heaviest weight per set Push Jerk 5-5-5, using heaviest weight per set

5-16-2016

WOD: 5-5-3-3-3-1-1-1-1

Deadlift + Hang Power Clean + Push Jerk

5-12-2106

WOD: 12 min AMLAP
As many laps as possible around the soccer field

5-11-2016

WOD: For Time
10 Burpees
15 Pull ups
20 OH Walking Lunges 25/35/45
25 Push ups
30 Squats
25 Push ups
20 OH Walking Lunges 25/35/45
15 Pull ups
10 Burpees

then,

4 min AMLAP (as many laps as possible around soccer field)

5-10-2016

WOD: Strength day

Thrusters

5-5-3-3-3-1-1-1-1

5-9-2016

WOD: tabata

Tabata Push Press (75/55)

Tabata Sit-up

Tabata Sumo Deadlift High Pull (75/55)

Tabata Push-up

*Do all 8 rounds of 20 seconds of work followed by 10 seconds of rest of one movement before moving to this next movement. There is no extra rest between exercises

5-4-2016

WOD: 10 min AMRAP

5 Front squats 115/75

10 bar facing Burpees

Run 1 lap around the gym

5-3-2016

WOD: 15-12-9

Hang power cleans 115/75

Pull ups

Handstand push ups

5-2-2016

WOD: AMRAP 9 min

15 Goblet Squat

10 Box Jump or Step Up

5 Pull Ups

4-21-16

WOD: 10 Min AMRAP
5 Front Squats
10 Bar Facing Burpees
Jog 2 Laps around the gym

4-20-2016

WOD: "Riggins"
4 Rounds For time
20 Pull ups
19 Air Squats
99 DU's/200 Singles
17 DB Snatch (heavy)

4-15-2016

WOD: Strength work

3x5 Back Squat

3x5 Shoulder Press

5x3 Power cleans

4-14-16

WOD: 12 min AMRreps

As many reps in 12 mins as you can of:

Box Jumps for 1 min

Sumo deadlift high pull for 1 min

Box Jumps for 2 min

Sumo deadlift high pull for 2 min

Box jumps for 3 min

Sumo deadlift high pull for 3 min

4-13-16

WOD: 12 min AMRAP

Ascending Ladder of:

1 KB Swing

1 Thruster

2 KB Swings

2 Thrusters

3 KB Swings

3 Thrusters

4 KB Swings

4 Thrusters

5 KB Swings

5 Thrusters

Etc.....

4-12-16

WOD: for time

20 Pull ups

20 Goblet squats

20 KB swings 

Run 400m (5 laps around gym)

10 Pull ups

10 Goblet squats

10 KB swings 

Run 800m (10 laps around gym)

4-11-16

WOD: 8 Min AMRAP
25 Push Ups
25 Double Unders
25 Sit Ups

4-8-16

"Jack"

Complete AMRAP in 20 min:

10 Push Press 115/85

10 KB Swings

10 Box Jumps

4-6-16 & 4-7-16

WOD: Find your Push Press 3 Rep Max.
Work up to your 3 rep max effort push press. Begin with a load you can comfortably complete three reps with proper mechanics, paying close attention that your heels remain on the ground throughout the exercise and you do not come onto your toes.

4-4-2016

WOD: "Diane"

21-15-9

Deadlifts 225/155

Handstand push ups

4-01-2016

21-15-9-3

Thrusters 45/65

Burpees over the bar 

3-31-2016

Partner AMRAP 15 min

50 DB snatch

50 box jumps

50 DB OHS

50 over partner Burpees 

3-30-2016

WOD: 5 RFT
30 Medball Cleans
15 Hand Release push ups

3-29-2016

WOD: 5 RFT

20 Wall Balls

40 DU's

10 HSPU's

20 butterfly sit ups

3-24-2016

WOD: 4 RFT

Jog 3 Laps

12 Abmat sit ups

15 DB box step ups 30/45

3-23-2016

WOD:
1 Round of:
100 DU's
50 Squats
25 Push Press (55/75)

into,

2 Rounds of:
60 DU's
30 Squats
15 Push Press (55/75)

into,

3 Rounds of:

40 DU's
20 Squats
10 Push Press (55/75)

25 min Time Cap

3-22-2016

Warm up: 

Jog 4 laps

20 box jumps 

20 push ups

20 DB/KB push press light

Skill: Clean and Jerks

WOD: "Grace"

30 Clean and Jerks for time

Then;

Row Bowling (100M) x3. See how close to 100m you can get, if you go over you must complete that many squats, if you're under you must complete that many Burpees 

3-18-2016

Warm up:
Jog 3 Laps
then; 3x
5 Wall balls with 3 sec pause at the bottom
10 Lateral Lunges
15 PVC pass
then;
Jog 3 Laps

WOD: EMOM x 12
odd - 7 Hang Power Cleans 65#/75#/95# + 5 Burpee over bar
Even - 8 Push Ups + 11 Air Squats

3-16-2016 & 3-17-2016

Warm up: 

Jog 3 laps

Then; 3x

5 squat jumps

10 push ups

15 good mornings 

Then;

Jog 3 laps

WOD: 12 minutes on the clock

1. Deadlift conditioning

       a. 5 x 10     105#/135#

       1:1 work rest ratio

Then; with remaining time

AMRAP

Jog/sprint 1 lap

8 strict presses     25#/35#/45#

3-15-2016

Warm up: TABATA

DU's

Burpees

Skill: Hang Squat Clean

WOD: for time

6 Laps around the gym

10 Hang Squat Clean

5 Laps

8 HSC

4 Laps 

6 HSC

3 Laps

4 HSC

2 Laps

2 HSC

1 Lap

1 HSC

3-14-2016

Warm up: alternating tabata 

Jump rope

Burpees

WOD: 21-15-9

Wall ball

Box jumps

Toes to bar

3-11-2016

WOD: "Smokey"

30 reps 

Big bear complex

Power clean => front squat (or squat clean) => push press => back squat => push press

3-09-2016

WOD: Team Chipper relay

15 Cleans 115/65 (wall sits)

30 Abmat sit ups 

30 box jumps

15 Pull ups

30 KB Swings

30 Push Press with DB's 30/15

15 Thrusters

30 Double Unders

30 Burpees

15 OH Walking lunges (wall sits)

3-7-2016 &3-8-2016

WOD: 12 min AMRAP

3 Deadlifts

10 wall balls

20 sit ups 

40 Double Unders

3-3-2016

WOD: Find your 1 rep Max

Front Squats

3-01-2016

WOD: Death by

Push Press

Kettle bell Swings

Works on an EMOM starting with 1 rep first minute, 2 reps second minute, etc...

2-24-2016

WOD: 50-30-10

Lunges 

Push ups

Sit ups

Double Unders 

2-23-2016

WOD: 3 x 5

Front Squats

Bench Press

Cash out: 5 min Jog

2-22-2016

WOD: 5 x 3

Power Cleans

Then, 

2 Rounds

5 pull ups

15 V - ups

30 sec plank holds

2-10-2016 & 2-11-2016

WOD: 4 RFT
Jog 4 Laps around the gym
50 Air Squats

2-08-2016 & 2-09-2016

WOD: 3x5
Push Press
Front Squats

2-2-2016

Happy Groundhog day!!!

Mobility Week: Stretching, foam rolling, yoga!!!

2-1-2016

Mobility Week!!

We are going to focus on stretching, foam rolling, and yoga! Mobility is going to help us all move better!

1-28-2016

WOD: 3 Rounds
8 Single Leg squat with KB each leg
8 Single Leg KB RDL
10 Bench Press
10 Chin ups
10 Seated DB Presses

Cash Out: Jog 5 Minutes

1-27-2016

WOD: 21-15-9
Push Press 115#
Pull ups

Cash Out: 2 Rounds
15 Ab Mat situps
30 Sec. Plank hold

Jog 5 Minutes

1-26-2016

WOD: 3 Rounds for time
6 Front Squats
5 Box Jumps
8 Deadlifts
10 Pull ups
8 DB Bench Press
15 Ankel Band Shuffle

Cash Out: 2 Rounds
15 V-Ups
30 Sec. Plank hold

Jog 5 minutes

1-25-2016

WOD: 21-15-9
Deadlifts 185#
Push Ups

1-20-2016

WOD: partner workout

3 RFT

10 KB swings each (one partner works at a time)

Mat push down the gym

10 Burpees each

Mat push back to start

**45# for each person pushing the mat**

1-19-2016

WOD: partner workout

21-15-9

Thrusters 75#

Box Jumps

While one partner is working the other partner is in handstand hold!

1-15-2016

8 Min AMRAP

1. You call it: Squat, Deadlifts, or Lunges (with bar) Squats and Deadlifts heavy for 5 reps and Lunges light for 10 reps => then go right into either 8 broad jumps or 8 box jumps

2. RDL or single leg KB RDL  x10 reps

3. Band Pull aparts x12

1-14-2016

WOD: 8 Min AMRAP

10 Med ball rotational throws
25 DU's or 50 Singles
10 Presses
5 Pull ups

1-13-2016

WOD: "TRUMP"

4 RFT

11 Pull ups
08 Power Cleans
16 KB Swings

1-12-2016

WOD: Team WOD teams of 4

4 RFT

10 KB Swings each, one partner works at a time

Mat push to other end of gym

10 Burpees one partner works at a time

Mat push to other end of gym

***teammates must hold a handstand while teammates go through KB swings and Burpees, and must perform a wall sit while teammates are pushing the mat to the other end of gym

01-11-2016

WOD: 3RFT
25 Wall Balls
25 Burpees

01-08-2016

WOD: CrossFit Open 13.2
Complete as many rounds and reps as possible in 10 minutes (10 min AMRAP) of:
5 Shoulder-to-overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24"/20")

**Scale accordingly**

01-07-2016

WOD: EMOM x 7 min
2 Burpee Box Jumps
4 Kettle bell Swings
6 Sit ups

then,

Front Squats: 5 Rep max in 7 minutes

01-06-2016

WOD: 15 min 

Establish 1 RM deadlift

01-05-2016

WOD: EMOM x 10

1 Power Clean

1 Hang power clean

1 Push Jerk

01-04-2016

Happy New Year!!! Here's to a new year and a new YOU!!!!

WOD: 16 min AMRAP

1 Push Jerk

1 Front Squat

20 Double Unders or 60 singles

16 KB Swings

20 Double Unders or 60 singles

16 KB Swings