4.6.2017

WOD: Strength
Bench Press
5-5-5-5-5

Deadlift
3-3-3-3-3

4.4.2017

WOD: 15 Min AMRAP
3 Hang Cleans
6 Push Ups
9 Box Jumps
27 Double Unders or 100 Singles

4.3.2017

WOD: For Time
20 Walking Lunges
20 Pull ups
20 Box Jumps
20 Double Unders
20 Sit ups
20 KB Swings
20 Wall Balls
20 Hang Cleans

3.31.2017

WOD: 4 Rounds for time
12 Front Rack Lunges
12 Lateral Burpees over the bar

3.30.2017

15 Min AMRAP
Jog 4 Laps
15 Abmat Sit ups
15 Wall Balls

3.27.2017

WOD: 5 Rounds for time
8 Clean & Jerks 95#
20 Push ups

3.24.2017

WOD: CrossFit Open 17.5
10 Rounds for time
9 Thrusters 65#
35 Double Unders (or 100 Singles)

3.23.2017

WOD: Partner Workout
3 Rounds for Time
10 Push Press
Mat Pushes down the gym 25,35,45#
10 Burpees
Mat Pushes back to the beginning

3.22.2017

WOD: Every 2 minutes for 7 Rounds
6 Power Snatches
10 Bar Facing Burpees

3.21.2017

WOD: For Time
50 Wall Balls
30 Weighted sit ups
400m Run (3 Laps around gym)

then,

Bench Press 6 x 6  Choose a weight that is comfortable and you can maintain good form for all 6 sets.

3.20.2017

WOD: "Helen"
3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups

3/17/2017

Strength: Push Press 5 x 8
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds for time
10 DB Bench press
10 DB Rows
10 V - ups

3/16/2017

Strength: Front Squat 5 x 6
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds for time
10 DB Step ups
10 DB Single leg squats
10 ABmat Sit ups

3/15/2017

Strength: Deadlift 5 x 5
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds for time
10 DB Lunges
10 Wall Balls
30 Sec Plank hold

3/14/2017

Strength: Power Cleans 5 x 3
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds for time
10 Push ups
10 DB Shoulder Press
10 DB Shrugs

3/13/2017

Strength: Bench Press 5 x 5
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds for time
10 Pull ups
10 Bar Bicep curls
10 Sit ups

3/9/2017

Strength: Front Squats 5 x 6
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds
10 DB or Bar Step ups
10 Single Leg Squats
10 Abmat Sit ups

3/8/2017

Strength: Front Squats 5 x 6
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds
10 DB or Bar Step ups
10 Single Leg Squats
10 Abmat Sit ups

3/7/2017

Strength: Power Cleans 5 x 3
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds
10 Push ups
10 DB Shoulder Press
10 DB Shrugs

3/6/2017

Strength: Bench Press 5 x 5
2 Warm up sets
3 Working sets, increase weight each set

WOD: 3 Rounds
10 Pull ups
10 DB Bicep Curls
10 Sit ups

02/14/2017

WOD: 5 RFT
8 Bench Press
16 Push Press
32 Sit ups
64 Double Unders or 150 Singles

2/10/2017

WOD: 21-15-9
Deadlift
Push ups

2/8/2017

WOD:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 8 rounds of shuttle runs (score is total number of lines touched in the 8 rounds), immediately followed by 8 rounds of squats (score is total number of squats completed in the 8 rounds), immediately followed by a single 800-meter run (10 Laps around the gym)

2/6/2017

WOD: 12 Min AMRAP
Jog 2 Laps
12 Burpees

2/2/2017

WOD: Back Squat
10-8-6-4-2

Then,

2 Rounds, not for time:
DB Lunge to half court and back
10 Good Mornings (just the bar)
20 Crunch Toe touches (med ball is optional)

2/1/2017

WOD: AMRAP 10 Min
10 Front Squats
8 DB Shoulder Press
10 DB Lunges
8 DB Floor Press
Jog 2 Laps

1/31/2017

WOD: 12 Min AMRAP
10 Front Squats 75# max
10 Push Press 75# max
10 Wall Balls
10 Box Jumps
Jog 2 Laps

1/30/2017

WOD: "Cindy"
5 Pull ups
10 Push Ups
15 Air Squats

1/26/2017

WOD: Strength day, choose 3 of the following

1. Back Squat 5x 5
2. Bench Press 5 x 5
3. Power Cleans 5 x 3
4. Push Press 5 x 5
5. Strict Press 5 x 8
6. DB Floor press 5 x 8
7. Thrusters 5 x 8
8. Front Squats 5 x 5

1/23/2017

WOD: For Time
with a partner complete:
125 Wall Balls
100 Pull ups
75 Cals on the rower
50 DB Snatches

1/20/2017

Strength: Power Cleans 5 x 3

Post Strength work:
50 med ball sit ups
50 good mornings

1/19/2017

WOD: For time

25 Push ups

50 Toes to Bar or abmat sit ups

Jog 8 Laps around gym

75 Push Press 65# max

150 Double unders or 300 Singles

1/18/2017

WOD: Strength
Back Squat 5x5
then,
10 minutes to complete:
21-15-9
Strict Pull ups
Strict Presses 75# max

1/17/2017

WOD: TABATA Mash - up
One round is:
:20 Deadlift
:10 Rest
:20 Push ups
:10 Rest
:20 KB Swings
:10 Rest
:20 Sit ups
:10 Rest

Repeat for 8 Rounds

1/12 & 13/2017

WOD: Deck of Cards workout
Diamonds => Burpees
Hearts => Squats
Spades => Sit ups
Clubs => ?? Class Choice

1/11/2017

WOD: 10-8-6-4-2
Box Jumps
Deadlift max 205#

1/10/2017

WOD: Strength
5 x 5 Front Squat

5 x 3 Deadlift

1/09/2017

WOD:
For time:
40 Back Squats
40 Bar Facing Burpees

then,

For time:
20 Clean and Jerks

1/06/2017

Strength: Power Cleans 5 x 3

WOD: 12 min EMOM
20 Wall Balls
40 Double Unders or 100 Singles

1/05/2017

Strength: Back Squat 5x5

WOD: 12 Min EMOM
1 - 15 Sit ups
2 - 15 Wall Balls

1/04/2017

Strength: 3 x 5 Front Squats

WOD: 10 Min AMRAP
7 Front Squats
14 Deadlifts
42 Double unders or 142 Singles

1/03/2017

WOD: 12 min EMOM
1 - 3 Down and Back Sprints
2 - 10 Back Squats (moderate weight)