contact us

Use the form on the right to contact us.

You can edit the text in this area, and change where the contact form on the right submits to, by entering edit mode using the modes on the bottom right.

555 Alter St. #14
Broomfield, Colorado, 80020
US

(720) 934-3104

 

Come and support Broomfield's elite CrossFit gym! CrossFit is for all ages, male and female, young and old. These constantly varied, functional movements performed at a high intensity will improve your mind and body. Come once and you will never turn back to the old, boring routines that consume the majority of the population.

2014 WOD

12/27/2014

WOD

BUY-IN:

-100 Push ups

-100 Sit ups

15 minute AMRAP:

-20 Air squats

-20 Burpees

 

12/26/2014

WOD

5 Rounds for time:

-25 Wall balls (#20/14)

-25 Hang Power snatch (#75/55)

-50 Du's

12/24/2014

WOD

12 Days of Christmas...

-1 Thruster (#115/85)

-2 Power snatch (#115/85)

-3 Front squats (#115/85)

-4 Box jumps (24"/20)

-5 KB swings (#53/35)

-6 Burpee over bar

-7 Jumping lunges

-8 Push ups

-9 DB snatches (#45/30)

-10 Power cleans (#115/95)

-11 V sit ups

-12 Wall balls (#20/14)

   

12/23/2014

Strength- Banded bench press 7.7.7.7.7.7.7

WOD

15-12-9

-Deadlifts (#275/185)

-Chest to bar pull ups OR Ring muscle ups

12/22/2014

Strength- Push press 3.3.3.3.3 

WOD

3 Rounds for time:

-25 Power cleans (#105/75)

-15 OHS (#105/75)

-200m Weighted run (#53/44)

12/20/2014

WOD

In teams of 3:

-400m OH walking lunges (#45/25)

-200 HRPU

-150 KB SDHP (#53/35)

-100 Sq. box jumps (24"/20)

12/19/2014

Strength- Resistance sprints 10x

WOD

12 minute EMOM:

-2 Clusters (#135/95)

-5 KB swings (#53/35)

12/18/2014

Strength- Back squats 1.1.1.1.1 (90% 1RM)

WOD

For time:

-1,600m Run

-50 Burpees

-1,600m Row

12/17/2014

Strength- Strict or weighted chin ups 5.5.5.5.5.5.5.5.5.5

GREG'S BDAY WOD

3 Rounds for time:

-25 Box jumps (24"/20)

-50 DU's

-25 Toes to bar

12/16/2014

WOD

"DT"

5 Rounds for time:

-12 Deadlifts (#155/105)

-9 Hang power cleans (#155/105)

-6 Push jerks (#155/105)

12/15/2014

Strength- Front squats 5.5.5.5.5 (Increase load each set)

WOD

"KAREN"

-150 Wall balls (#20/14)

12/12/2014

WOD

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

-KB swings (#53/35)

-Plyo plate push-ups (#45/25)

*400m Run on the EVEN rounds

Strength- Push press + Push jerk + Split jerk 1.1.1.1.1

WOD

3 Rounds for time:

-50 Cal row

-150 Du's

-50 BW walking lunges

(Courtesy of CrossFit main website)

12/11/2014

Strength- 2 Power snatch (high hang) +  Hang power snatch 1.1.1.1.1

WOD

"2 for 1"

3 Rounds for time:

-15 DB snatches (#45/30)

-15 Chest to bat pull ups

THEN...

3 Rounds for time:

- 50 Sit ups

-25 Toes to bar

12/10/2014

Strength- Back squats 5.5.5.5.5 (85% 1 RM)

WOD

15 minute AMRAP:

-9 Thrusters (#95/65)

-12 SDHP (#95/65)

-15 DU's

 

12/9/2014

VANESSA'S BDAY WOD

WOD

For time:

-50 Burpee box jump overs (24"/20)

-400m Run

-40 Pull ups

-200m Run

-30 HSPU

-400m Run

-20 Tire flips

12/8/2014

Strength- Overhead squats 7.7.7.7.7.7.7 (65% 1RM)

WOD

10 minute AMRAP:

-5 Squat cleans (#135/95)

-10 Push ups

12/6/2014

PARTNER WOD

For time:

-100 OH stationary lunges (#45/25)

-400m Run

-100 Push press (#75/55)

-400m Run

-100 Burpee plate jumps

-400m Run

12/5/2014

Strength- Push jerk 5.5.5.5.5.5.5 (65% 1RM)

WOD

3 Rounds for time:

-25 KB swings (#53/35)

-25 Box jumps (24"/20)

12/4/2014

Strength- Deadlifts 5.5.5.3.3.3.3

*Sets of 5 @ 75% 1RM

**Sets of 3 @ 85% 1RM

WOD 

10 minute EMOM:

-8 Wall balls (#20/14)

-8 Burpees 

12/3/2014

WOD

20 minute AMRAP:

-7 Hang power snatch (#115/75)

-14 Toes to bar

-7 Front squats (#115/75)

12/2/2014

Strength- Narrow grip bench press 5.5.5.5.5

WOD

4 Rounds for time:

-20 Ring dips

-20 Pull ups

-20 Deficit push ups (#45/25)

12/1/2014

Strength- Clean and Jerk 2.2.2.2.2

PRESTON'S BDAY WOD

18-15-12-9-6-3

-Power cleans (#135/95)

-HSPU

AFTER PARTY: 1K Row

 

11/29/2014

WOD

For time:

-10 Thrusters (#115/85)

-15 Burpee box jumps (24"/20)

-50 DU's

-20 Thrusters (#115/85)

-15 Burpee box jumps (24"/20)

-75 DU's

-10 Thrusters (#115/85)

-15 Burpee box jumps (24"/20)

-100 DU's

11/28/2014

PARTNER WOD

21-15-9

-Deadlifts (#225/155)

-Pull ups

-400m Weighted run (#30/20)

Deadlifts- P1: Performs reps

                 P2: Holds weight in a hip extended position

Pull ups- P1: Performs reps

               P2: Holds chin over bar

Run- Both partners run together with each holding the weight on their shoulder

*Both partners must work at the same time and rest at the same time.  Both partners are responsible for completing all 21, 15 and 9 reps.

11/27/2014

CLOSED for Thanksgiving

11/26/2014

BUY-IN

1,500m Row

400m Run

WOD

12 minute EMOM:

-2 Power snatch (#135/85)

-5 Box jumps (24"/20)

11/25/2014

Strength- Bench press 1.1.1.1.1.1.1 (Establish a 1RM)

WOD

5 Rounds for time:

-15 Burpee to bar

-10 Toes to bar

-5 Push press (#135/95)

11/24/2014

Strength- Back squats 20.20.20 (55% 1RM)

WOD

10 minute AMRAP:

-3 Squat cleans (#155/105)

-9 Deadlifts (#155/105)

-27 Plate GTO (#45/35)

11/22/2014

WOD

For time:

-1,000m Row

- 100 Thrusters (#45/35)

-100 Air squats

AFTER PARTY: SURPRISE????

11/21/2014

Strength- Strict pull ups 15.15.15.15 

                 Ring Dips 15.15.15.15

WOD

3 Rounds for time:

-50 HRPU

-30 KB swings (#53/35)

-100 DU's

 

 

11/20/2014

COACH G's BDAY WOD

Strength- OHS 3.3.3.3.3 (85% 1RM)

WOD

For time:

-1 Squat snatch 

-10 Box jumps 

-2 Squat snatch

-9 Box jumps 

-3 Squat snatch

-8 Box jumps

-4 Squat snatch

-7 Box jumps

-5 Squat snatch 

-6 Box jumps

*Squat snatch (#135/95)

*Box jumps (30"/24)

 

 

11/19/2014

WOD

BUY-IN

-1 Mile run

WOD

42-30-18

-Wall balls (#20/14)

21-15-9

-Toes to bar

 

11/18/2014

WOD

15-12-9-12-15

-Clean and jerks (#165/105)

-Burpee over bar

*200m Run at the end of each round

11/17/2014

Strength- Front squats 5.5.5.3.3.3.3+*

*Last set of 3 will be performed for max reps

WOD

12 minute AMRepsAP:

-2 Deadlifts (#275/185)

-2 Chest to bar pull ups

-4 Deadlifts (#275/185)

-4 Chest to bar pull ups

-6 Deadlifts (#275/185)

-6 Chest to bar pull ups

...continue this rep scheme for 12 minutes

11/15/2014

WOD #1

For time:

-3,000m Row

*TIME CAP: 15 minutes

WOD #2

15 minute AMRAP:

-10 Power snatches (#75/55)

-20 Barbell alt. stationary lunges (#75/55)

-40 DU's

11/14/2014

Strength- Strict press 5.5.5 (70% 1RM)

                 Push press 3.3.3 (80% 1RM)

                 Push jerk 1.1.1 (90% 1RM)

WOD

12 minute AMRAP:

-15 Wall Balls (#20/14)

-12 KB swings (#53/35)

-9 Ring push up knee tucks 

11/13/2014

WOD

For time:

-20 Hang power cleans (#115/85)

-30 Burpee box jumps (24"/20)

-40 Ring dips

-30 Burpee box jumps (24"/20)

-20 Hang power cleans (#115/85)

 

11/12/2014

Strength- Back squat pauses (3.3.3.3.3.3.3)*

*3 second hold at the bottom of each squat

WOD

3 Rounds for time:

-10 Clusters (#115/75)

-10 DB snatch (#45/30)

 

11/11/2014

VETERAN'S DAY WOD

"BRADSHAW"

10 Rounds for time:

-3 HSPU

-6 Deadlifts (#225/175)

-12 Pull ups

-24 Double unders

*U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. 

He is survived by his parents, Paul and Mary, and brother Robert. 

11/10/2014

Strength- 2 Snatch balance + 2 OHS (1.1.1.1.1)

WOD

21-15-9

-OHS (#95/65)

-Toes to bar

11/8/2014

Partner WOD:

3 Rounds for time:

-20 Power cleans (#115/85)*

-20 Plate GTO (#45/35)**

-20 KB swings (#53/35)***

*Partners must alternate every rep. While partner 1 performs a rep, partner 2 must hold bar in front rack position.  20 reps must be completed by each partner.  

**Partners must alternate every rep.  While partner 1 performs a rep, partner 2 must hold plate above their head.  20 reps must be completed by each partner.

***Partner 1 must complete all 20 reps before partner 2 can begin their 20 reps.

11/7/2014

Strength- Split jerks 2.2.2.2.2.2.2 (Perform from rack)

WOD

3 Rounds for time:

-15 Back squats (#155/105)- from floor

-400m Run

-3 Rope climbs or 7 muscle ups*

*Scalable options will be available for athletes who are unable to perform rope climbs or muscle ups

11/6/2014

WOD

10 minute AMRAP:

-5 Deadlifts (#225/155)

-10 Burpee over bar

*THEN...

10 minute AMRAP:

-10 Box jumps (24"/20)

-150m Row

 

11/5/2014

Strength- Power cleans 3.3.3.3.3 (Must be touch and go)

WOD

21-18-15-12-9-6-3

-Chest to bar pull-ups

-Wall balls (#20/14)

11/4/2014

Strength- Floor presses 5.5.5.5.5 

WOD

15 minute AMRAP:

-7 Hang power snatch (#95/65)

-14 HRPU

-21 DU's

 

11/3/2014

Strength- Front squats 5.5.5.3.3.3.3 (5 @ 70% and 3 @ 85%)

WOD

"FRAN"

21-15-9

-Thrusters (#95/65)

-Pull ups

11/1/2014

WOD

For Time:

-20 Pull ups

-20 Box jump overs (24"/20)

-40 Wall balls (#20/14)

-15 Pull ups

-15 Box jump overs (24"/20)

-30 Wall balls (#20/14)

-10 Pull ups

-10 Box jump overs (24"/20)

-20 Wall balls (#20/14)

10/31/2014

WOD

7 Rounds for time:

-400m Row

-6 Front squats (#135/95)

-8 HSPU

 

10/30/2014

Strength- 1 Squat snatch + 3 OHS (1.1.1.1.1)

JULIE's BDAY WOD

WOD

3 Rounds for time:

-10 Strict pull ups

-30 Power cleans (#95/65)

-19 Pistol squats

-84 DU's

TIME CAP: 20 minutes

10/29/2014

WOD

20 minute AMRAP:

-10 Deadlifts (#185/115)

-20 Deficit push ups (#45/25)

-200m weighted run (#30/20)

10/28/2014

Strength- 10 minute EMOM: 1 Clean and Jerk (#155/105) + 4 Burpee over bar

WOD

18-15-12-9

-Push press (#115/85)

-Toes to bar

10/27/2014

Strength- Back squats 5.5.5.5.5 (75% 1RM)

WOD

For time:

-250m Row

-50 Air squats

-500m Row

-50 Box jumps (24"/20)

-750m Row

-50 Ring Dips

10/25/2014

WOD

"FIGHT GONE BAD"

3 Rounds- 1 minute @ each station 

-Row (calories)

-Push press (#75/55)

-Tire flips

-Pull ups

-Wall balls (#20/14)

10/24/2014

Strength- 1 Power snatch + 1 Squat snatch 1.1.1.1.1.1.1

WOD

10 minute AMRAP:

-5  OHS (#135/95)

-25 Du's

 

10/23/2014

WOD

For time:

-15 Deadlifts (#155/115)

-15 Front squats (#155/115)

-200m Run

-12 Deadlifts (#155/115)

-12 Front squats (#155/115)

-200m Run

-9 Deadlifts (#155/115)

-9 Front squats (#155/115)

-200m Run

10/22/2014

WOD

"14.4"

14 minute AMRAP:

-60 Calorie row

-50 Toes to bar

-40 Wall balls (#20/14)

-30 Power cleans (#135/95)

-20 Muscle ups

10/21/2014

Strength- 2 Push press + 2 Push jerk 1.1.1.1.1.1.1

WOD

12 minute AMRAP:

-15 HSPU

-12 Alternating stationary barbell lunges (#95/65)

10/20/2014

Strength- Squat cleans 3.3.3.3.3 (Must be touch and go reps for each set)

WOD

3 Rounds for time:

-10 Chest to bar pull-ups

-20 Burpees

-20 SDHP (#75/55)

10/18/2014

YOGA FOR ATHLETES

8:30am-9:30am

$5 members

$10 non-members

10/17/2014

WOD

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

-Deadlifts (#225/165)

-Box jumps (30"/24)

*50 DU's on ODD rounds

AFTER PARTY: GROUP STRETCH

10/16/2014

WARM-UP

"HELEN"

3 Rounds for time:

-400m Run

-21 KB swings (#53/35)

-12 Pull ups

WOD

4 Rounds for time:

-12 Hang power cleans (#115/85)

-6 Thrusters (#115/85)

-12 Ring push ups

10/15/2014

WOD

FITNESS TESTING:

-1 mile run

-Max push ups

-1,000m Row

-Max pull ups

-5 minute Burpee test

-Max toes to bar (2 minutes)

-Max DU's (2 minutes)

-Max box jumps (24"/20)- 2 minutes

-500m Row

10/14/2014

Strength- Back squats 15.15.15.15 (65% 1RM)

WOD

12 minute AMRepsAP:

-Wall balls (#20/14)

-Push press (#135/95)

*3,6,9,12 format

10/13/2014

WOD

Coach Veronica's B-DAY WOD

For time:

-400m Run

-30 Power snatch (#115/75)

-400m Run

5 minute rest...

5 Rounds for time:

-7 Deadlifts (#275/185)

-30 Air squats

-7 HSPU

10/11/2014

WOD

For Time:

-15 Power cleans (#115/85)

-15 Burpee over bar

-30 Pull ups

-200m Run

-12 Power cleans (#115/85)

-12 Burpee over bar

-24 Pull ups

-400m Run

-9 Power cleans (#115/85)

-9 Burpee over bar

-18 Pull ups

-800m Run

10/10/2014

Strength- Squat snatch 1.1.1.1.1.1.1

WOD

12 minute AMRAP:

-10 KB Thrusters (#53/35)- Single arm 5 R/L

-10 OH stationary lunges (#53/35)- Single arm 5 R/L

-25 DU's

10/9/2014

Strength- OHS 5.5.5.5.3.3.3

WOD

2 Rounds for time:

-30 Toes to bar

-20 Ring dips

--10 HSPU

10/8/2014

WOD

For time:

-50 Burpee box jumps (24"/20)

-40 Chest to bar pull ups

-30 KB swings (#53/35)

-20 Hang power snatch (#95/65)

-1,000m Row 

10/7/2014

Strength- Deadlifts 10.10.10.10 (All sets must be performed unbroken @ 65% 1RM)

WOD

"DEATH BY POWER CLEAN"

-Power cleans (#165/115)

*Starting the workout off with 3 reps, athletes will increase 1 rep each minute until they cannot perform the allotted reps during that 1 minute.

*TIME CAP: 10 minutes

10/6/2014

WOD

20 minute AMRAP:

-10 Push press (#115/85

-15 Front squats (#115/85)

-Single arm farmers carry (#53/35)

10/4/2014

PARTNER WOD

For time:

-50 Box jump overs (24"/20)

-75 Slam balls (#30/20)

-1,000m Row

-75 Ball slams (#30/20)

-50 Box jump overs (24"/20)

-1,000m Row

*Only 1 person can work at a time and each exercise must be completed before moving on to the next  

10/3/2014

Strength- Hang power clean + Hang squat clean + Split jerk 2.2.2.2.2

WOD

3 Rounds for time:

-21 Thrusters (#95/65)

-400m Run

10/2/2014

WOD #1

7 minute EMOM:

-12 Wall balls (#20/14)

5 minute rest...

WOD #2

8 minute AMRAP:

-12 Hang power snatch (#75/55)

-12 OHS (#75/55)

AFTER PARTY: Stretching

 

 

10/1/2014

Strength- Back squats 5.10.15.10.5

*Perform sets of 5 @ 85% 1RM

*Perform sets of 10 @ 65% 1RM

*Perform sets of 15 @ 55% 1 RM

WOD

For time:

-800m Run

-50 Burpees

-400m Run

-50 Burpees

-800m Run

9/30/2014

Strength- Strict press 3.3.3.3.3

WOD

4 Rounds for time:

-15 KB swings (#53/35)

-25 Pull ups

9/29/2014

WOD

12 minute EMOM:

Even minutes

-2 Squat cleans (#205/135)

Odd minutes

-10 Deadlifts (#205/135)

AFTER PARTY- 300 DU's

9/27/2014

WOD

5-10-15-20 

-Thrusters (#95/65)

-Burpee Box jumps (24"/20)

Immediately following:

-50 Wall balls (#20/14)

-100 Sit ups

9/26/2014

Strength- Hang squat snatch 2.2.2.2.2

WOD

3 Rounds for time:

-21 Power cleans (#95/65)

-21 Ring dips

-350m Row

9/25/2014

Strength- Deadlift 3.3.3.3.3 (85% 1RM)

WOD

8 minute AMRAP:

-10 Push ups

-5 DB snatches (#45/35)*

*Every other round needs to be performed w/ non dominate hand

3 minute rest then...

6 minute AMRAP:

-5 Toes to bar 

-10 KB goblet stationary lunges (#53/35)- alternate R/L leg

 

 

9/24/2014

WOD

5 Rounds for time:

-24 Box jumps (24"/20)

-12 Overhead squats (#95/65)

-400m Plate run (#35/25)

 

9/23/2014

Strength- Push jerk 5.5.5.5.5

WOD

15 minute AMRAP:

-250m Row

-50 Double unders

9/22/2014

Strength- Back squats 5.5.3.3.1.1.1

WOD

4 Rounds for time:

-5 Clusters (#155/105)

-10 Chest to bar pull ups

-15 Hand release burpee over bar

9/20/2014

OUTDOOR BOOTCAMP w/ Sara

8:30am-9:30am

Lac Amora Park

$5.00 members

$10.00 non-members

9/19/2014

Strength- Barbell bent over rows 10.10.10.10.10 (Increase weight each set)

WOD

BUY-IN

-50 Deficit push-ups (#45/25)

WOD

"POPEYE"

21-15-9

-Deadlifts (#225/165)

-Strict chin ups

-Reverse grip toes to bar

9/18/2014

Strength- Power snatch + Hang power snatch 1.1.1.1.1.1.1 (Increase weight each set)

WOD

15 minute AMRAP:

-2 Wall balls (#20/14) / 20 DU's

-200m Run

-4 Wall balls (#20/14) / 20 DU's

-200m Run

-6 Wall balls (#20/14) / 20 DU's

-200m Run

*Continue as high as possible until time has expired

9/17/2014

SHANNON's BDAY WOD

WOD

BUY-IN

-41 Deadlifts (#175/125)

4 Rounds for time:

-200m Plate pinch carry (#35/25)

-410m Row

-10 Tire flips

-10 KB swings (#53/35)

-10 KB SDHP (#53/35)

-10 Burpee to bar

-200m Plate pinch carry (#35/25)

9/16/2014

Strength- Front squats 1.1.1.1.1.1.1 (1RM)

WOD

4 Rounds for time:

-5 Squat cleans (#185/135)

-7 Chest to bar pull ups

-9 HSPU

9/15/2014

WOD

For Time:

-25 Push press (#95/65)

-25 Box jumps (24"/20)

-50 Du's

-400m Run

-20 Push press (#95/65)

-20 Box jumps (24"/20)

-50 Du's

-400m Run

-15 Push press (#95/65)

-15 Box jumps (24"/20)

-50 Du's

-400m Run

*TIME CAP: 25 minutes

9/13/2014

WOD

"TRIPLE THREAT"

10 minute AMRAP:

-10 Burpees 

-25 Double unders

4 Rounds for time:

-15 Wall balls (#20/14)

-15 Toes to bar

For time:

-1,000m Row

-800m Run

 

 

9/12/2014

Strength- Snatch balance 3.3.3.3.3 (2 second hold at the bottom of each squat)

WOD

16 minute AMRAP:

-5 Hang Power snatch (#115/85)

-10 Slam ball over bar (#30/20)

-20 Slam ball over shoulder (#30/20)

 

9/11/2014

Strength- Back squats 5.5.3.3.3 (Sets of 5 performed at 70% 1RM and sets of 3 performed at 80% 1RM)

WOD:

15 minute AMRAP:

-3 Squat cleans (#185/125)

-6 Strict pull ups

-9 Plate squat jumps (#45)*

*You must perform a squat and jump up on the plate with both feet and then jump back down into another full squat. Repeat for all 9 reps

9/10/2014

Strength- Push press 3.3.3.3.3

WOD

6 Rounds for time:

-300m Row

-25 Deficit push ups (#45/35)

-200m Run

*TIME CAP: 20 minutes

9/9/2014

Strength- Deadlifts 1.1.1.1.1 (1 RM)

WOD

"MAX EFFORT"

2 minutes:

-Pull ups

2 minutes:

-Box jumps (24"/20)

2 minutes:

-Power cleans (#115/85)

2 minutes:

-Double unders

*1 minute rest after each movement

9/8/2014

WOD

BUY-IN

-400m Run

21-18-15-12-9

-Thrusters (#95/65)

-Burpee over bar (Bar facing)

CASH OUT

-400m Run

9/6/2014

WOD

Strength- TABATA

-Sit ups

-Ball slams (#30/20)

WOD

For time:

30-20-10

-Box jumps (24'/20)

-Push press (#95/65)

-Burpee over bar

9/5/2014

SUSAN's B-DAY WOD

WOD

18 minute AMRAP:

-10 Pistol squats

-9 Toes to bar

-10 Front rack stationary lunges (#95/65)

-45 Double unders

9/4/2014

Strength- 2 Front squats + 1 split jerk 1.1.1.1.1.1.1

WOD

Buy-In

-50 Unbroken double unders

4 Rounds for time:

-10 KB swings (#53/35)

-200m weighted run (#30/20)

-15 KB goblet squats (#53/35)

9/3/2014

Strength- Weighted push ups 5.5.3.3.3.3

WOD

12 minute AMRAP:

-5 Hang power snatch (#115/85)

-10 Chest to bar pull ups

9/2/2014

LISA's B-DAY WOD

WOD

For time:

-8 Deadlifts (#275/185)

-19 Box jumps (24"20)

-30 Clean and jerks (#115/85)

-75 Wall balls (#20/14)

-30 Clean and jerks (#115/85)

-9 Deadlifts (#275/185)

*TIME CAP: 30 minutes 

9/1/2014

Strength- Back squats 5.5.5.5.5 (75% 1RM)

WOD

21-15-9:

-Thrusters (#115/85)

-Toes to bar

-KB snatches (#53/35)

8/30/2014

WOD

"FIGHT GONE BAD"

3 Rounds:

-Wall balls (#20/14)

-Burpees

-Pull ups

-Sit ups

-Plate squats (#45/35)

 

8/29/2014

WOD

Buy-In

-100 Double unders

For time:

-30 Box jump overs (24"/20)

-40 Ring dips

-50 Cal row

-40 HRPU

-30 Med ball cleans (#20/14)

Cash Out:

-100 Double unders

8/28/2014

JODI's BDAY WOD

Strength- Strict pull ups 10.10.10.10

WOD

4 Rounds for time:

-10 OH barbell stationary lunges (#95/65)

-2 Legless rope climbs

-7 Wall walks

-10 Deficit HSPU

8/27/2014

Strength- Front squats 5.5.5.5.5 (85% 1 RM)

WOD

2 Rounds for time:

-27 Deadlifts (#185/115)

-54 Slam balls (#30/20)

-400m Weighted run (#30/20)

8/26/2014

WOD

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

-Power cleans (#135/95)

-Knees to elbows

*250m Row on ODD numbers

8/25/2014

Strength- Squat snatch 1.1.1.1.1.1.1

WOD

4 Rounds for time:

-12 OHS (#115/85)

-200m Run

-12 Burpee box jumps (24"/20)

8/23/2014

WOD

TEAM WORK:

-50 Thrusters (#95/65)

-400m Run

-40 Tire flips

-2,000m Row

-30 Burpee over bar

-400m Run

*Only 1 person can work at a time.  Partner 1 must hold the front rack position while partner 2 performs thrusters and vice-versa.  400m runs must be performed together. 

8/22/2013

Strength- Back squats 5.5.3.3.3

WOD

7 minute EMOTM:

-Max effort wall balls (#20/14)

-5 Deadlifts (#225/165)

*At the top of every minute, you will perform 5 deadlifts.  Within that same minute, you'll perform a max effort set of wall balls.  Repeat for 7 minutes.  Score will be based on total wall ball reps.

 

8 minute EMOTM:

-25 Double unders

-10 Push ups

8/21/2014

WOD

AMRepsAP:

5 minutes:

-Rowing

4 minutes:

-Box jumps (24"/20)

3 minutes:

-Air squats

2 minutes:

-Double unders

1 minute:

-OH plate lunges (#45/35)

*1 minute rest between movements

8/20/2014

Strength- Resisted sprints 10x50m 

WOD

15 minute AMRAP:

-8 Push press (#135/95)

-8 KB swings (#53/35)

-8 Chest to bar pull ups

8/19/2014

Strength- 3 Deadlifts + 2 Power cleans + 1 Front squat (1.1.1.1.1 - Increase weight each set)

WOD

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

-Wall balls (#20/14)

-Toes 2 bar

-Burpees

TIME CAP: 12 minutes

8/18/2014

WOD

3 Rounds for time:

-10 OHS (#115/85)

-500m Row

Strength- Squat snatch 1.1.1.1.1 (1RM)

8/16/2014

WOD

For time:

-25 Burpee box jumps (24"/20)

-400m KB farmers carry (#53/35)

-50 Wall balls (#20/14)

200m KB farmers carry

-25 KB SDHP (#53/35)

-1,000m Row

8/15/2014

Strength- Back squats 5.5.3.3.3 (Sets of 5 performed at 65% 1RM and sets of 3 @ 70% 1RM)

WOD

12 minute AMRAP:

-3 Squat cleans (#155/95)

-6 HSPU

8/14/2014

WOD

20 minute EMOTM:

-5 Ball slams (#30/20)

-10 Plate GTO (#45/35)

-15 Air squats

8/13/2014

Strength- Deadlifts 3.3.3.3.3 (90% 1 RM)

WOD

11-9-7

-Power cleans (#165/115)

-Burpee over bar w/ double jump

TIME CAP: 11 minutes

8/12/2014

WOD

5 Rounds for time:

-10 Thrusters (#135/95)

-15 Pull ups

-250m Row

8/11/2014

PAUL'S BDAY WOD

Strength- Bear complex ladder     6@ #95/65

                                                    5@ #115/85

                                                    4@ #135/105

                                                    3@ #155/115

                                                    2@ #185/135

                                                    1@ #205/155

 

WOD

10 Rounds for time:

-10 KB swings (#53/35)

-10 Push ups

-10 Sit ups

-39 Double unders (perform on even sets)

8/8/2014

Strength- Front squats 15.15.15.15 (Perform all sets @ body weight)

WOD

BUY-IN

1 mile run

 

3 Rounds for time:

-15 Power snatch (#75/55)

-15 Box jumps (30"/24)

-30 Wall balls (#20/14)

8/7/2014

Strength- Strict press 5.5.5       Push press 3.3.3     Push jerk 1.1.1

WOD

"GRACE"

-30 Clean and jerks (#135/95)

8/6/2014

WOD

For time:

-100 Thrusters (#45/35)

-500m Row

-75 Pull ups

-400m Run

-50 Burpee to bar

-800m Run

TIME CAP: 30 minutes

 

8/5/2014

Strength- 2 Hang power snatch+ 1 Hang squat snatch 1.1.1.1.1.1.1

WOD

12 minute AMRAP:

-5 Deadlifts (#275/185)

-15 Ring dips

8/4/2014

Strength- Back squats 5.5.5.3.3.3.20 (Set of 20 reps should be performed at 55% 1RM)

WOD

5 Rounds for time:

-15 SDHP (#95/65)

-200m Run

-15 Wall balls (#20/14)

*TIME CAP: 15 minutes

 

8/2/2014

"YOGA FOR ATHLETES"

8:30am-9:30am

Members- $5.00

Non members- $10.00

8/1/2014

WOD

For time:

-30 Power cleans (#115/85)

-25 Burpee box jump overs (24"/20)

-20 Deadlifts (#115/85)

-15 Wall balls (#20/14)

-1,000m Row

7/31/2014

Skill- Snatch balance 1.1.1.1.1.1.1 (#95/65)- Hold bottom of squat for 5 seconds

WOD

20 minute EMOM:

Even minutes- 8 Thrusters (#95/65)

Odd minutes- 12 Toes to bar

7/30/2014

Strength- 8x100m Sprints

WOD

For time:

-250m Row

-25 Double unders

-500m Row

-50 Double unders

-750m Row

-75 Double unders

-1,000m Row

7/29/2014

Strength- Squat cleans 1.1.1.1.1.1.1 (1RM)

WOD

15 minute AMRAP:

-7 HSPU

-9 Deadlifts (#225/165)

-11 Burpee over bar

7/28/2014

Strength- Overhead squats 5.5.3.3.3

WOD

4 Rounds for time:

-10 Push press (#135/95)

-10 OH plate lunges (#45/35)

-20 Pull ups

7/26/2014

WOD

For time:

-200m Run

-25 burpees

-50 HRPU

-400m Run

-20 Burpees

-40 HRPU

-800m Run

-15 Burpees

-30 HRPU

-200m Run

7/25/2014

Strength- Front squats 5.5.5.5.5 (Perform all sets at 75% 1RM)

WOD

18 minute AMRAP:

-20 Ball slams (#30/20)

-10 Box jumps (24"/20)

-200m Weighted run (#30/20)

7/24/2013

Strength- Push press 5.5.5.5.5 (Perform all sets @ 75% 1RM)

WOD

10 Rounds for time:

-10 KB swings (#53/35)

-10 Wall balls (#20/14)

7/23/2014

Strength- Deadlifts (20 minutes to establish a 1RM)

WOD

For time:

-1 Mile run

-2,000m Row

7/22/2014

WOD

20 minute AMRAP:

-6 Hang cleans (#115/85)

-9 C2B

-50 Double unders

7/21/2014

Strength- Back squats 3.10.3.8.3.6.3.4.3.2 (Reps of 3 performed at 85% 1RM/All other reps performed at 65% 1RM)

WOD

12 minute AMRAP:

-3 Squat snatch (#135/95)

-6 Push press (#135/95)

-9 Pistol squats 

 

7/19/2014

WOD

For time:

-1600m Run

-150 Air squats

-800m Run

-100 Push ups

-400m Run

-50 Burpees

7/18/2014

WOD

For time:

-30 Thrusters (#95/65)

-20 Toes to bar

-400m Run

-20 Thrusters (#115/85)

-30 Toes to bar

-400m Run

-10 Thrusters (#135/105)

-40 Toes to bar

-400m Run

7/17/2014

Strength- 10 minute EMOTM 

3 Power cleans (#155/95) + 2 Front squats (#155/95)

WOD

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

-Deadlifts (#225/155)

-Deficit HSPU 

*Deficit HSPU will be performed with 2- #45 plates on each side for males and 1-#45 plate on each side for females

7/16/2014

Strength- Split jerks 1.1.1.1.1.1.1 (Perform all sets from a rack)

WOD

4 Rounds for time:

-20 Plate GTO (#45/35)

-15 Box jumps (30"/24)

-50 Double unders

 

7/15/2014

ROB'S BDAY WOD

WOD

27 minute AMRAP:

-1 Bear complex (#115/85)

-9 Burpee over bar

-8 Ring dips

-7 Chest to bar pull ups

7/14/2014

WOD #1

"KAREN" 

For time:

-150 Wall balls (#20/14)

 

WOD #2

"NANCY"

5 rounds for time:

-400m Run

-15 OHS (#95/65)

7/12/2014

WOD

21-15-9-9-15-21

-SDHP (#95/65)

-Burpee over bar

-Pull ups

7/11/2014

Strength- Back squats 3.3.3.3 (85% 1RM)

WOD

18 minute AMRAP:

-5 Hang clean and press (#95/65)

-7 Back squats (#95/65)

-9 Ring push ups

7/10/2014

Strength- Hang squat snatch + Overhead squat 2.2.2.2.2.2.2 (Increase weight each set)

WOD

12 minute AMRAP:

-12 KB swings (#53/35)

-200m Run

-12 Toes to bar

 

7/9/2014

WOD

For time:

-75 Wall balls (#20/14)

-50 Burpee box jumps (24"/20)

-25 Thrusters (#95/65)

-75 Calorie row

7/8/2014

Strength- Deadlifts 3.3.3.3.3 (90% 1RM)

WOD

3-6-9-12-15

-Squat cleans (#155/95)

-50 Double unders

*TIME CAP: 15 minutes

7/7/2014

DEB's BIRTHDAY WOD

"BARBARA"

5 Rounds for time:

-20 Pull ups

-30 Push ups

-40 Sit ups

-50 Air squats

*Rest 3 minutes between each round

7/5/2014

WOD

20 minute AMRAP:

-10 Front squats (#115/95)

-10 KB swings (#53/35)

-200m Weighted run (#45/25)

7/4/2014

HERO PARTNER WOD

"SMALL"

3 Rounds for time:

-1,000m Row

-50 Burpees

-50 Box jumps (24"/20)

-800m Run

7/3/2014

WOD

5 Rounds for time:

-5 Hang snatch (#115/85)

-10 Front rack walking lunges (#115/85)

-15 Burpees

7/2/2014

Strength- Back squats 10.10.10.10.10 (#185/115)

WOD

21-18-15-12-9

-Slam ball wall balls (#30/20)

-Plate plyo push-ups (#45/25)

*TIME CAP: 16 minutes

7/1/2014

CF PROFECTUS 1 YEAR ANNIVERSARY!!!!

WOD

20 minute AMRAP:

-5 Clean and jerks (#155/95)

-7 Deadlifts (#155/95)

-9 Box jumps (24"/20)

6/30/2014

Strength- Front squats 5.5.3.1.1.1.1 (1RM)

WOD

"FRAN"

21-15-9

-Thrusters (#95/65)

-Pull ups

6/28/2014

CLOSED

6/27/2014

WOD

20 minute AMRAP:

-500m Row

-10 Burpee over rower

-10 Power snatch (#85/65)

6/26/2014

Strength- Back squats 1.1.1.1.1.1.1 (1RM)

WOD

Buy-In

-400m Body weight walking lunges

3 Rounds for time:

-25 Ring dips

-25 Toes to bar

-25 Push press (#95/65)

6/25/2014

WOD

"3 for 1"

8 minute AMRAP:

-8 Pull ups

-8 KB swings (#53/35)

7 minute AMRAP:

-7 HRPU

-7 KB goblet squats (#53/35)

6 minute AMRAP:

-6 HSPU

-21 DU's

 

6/24/2014

Strength- Deadlifts 10.10.10 (65% 1RM)

WOD

10 minute AMRAP:

-5 Burpee box jumps (24"/20)

-10 Wall balls (#20/14)

6/23/2014

Strength- Strict press 5.5.3.3.3.1.1.1 (Work up to a 1RM)

WOD

21-15-9

-Overhead squats (#115/85)

-Squat cleans (#115/85)

*400m run after each set

6/21/2014

WOD

For time:

-10 Burpees

-20 OH plate lunges (#45/35)

-30 KB swings (#53/35)

-40 Plate plyo squats

-50 Wall balls (#20/14)

-40 Burpees

-30 OH plate lunges (#45/35)

-20 KB swings (#53/35)

-10 Plate plyo squats

6/20/2014

Conditioning- 4x500m Row time trial (P1 rows 500m, P2 holds a front plank)

WOD

12 minute AMRepsAP:

(3,6,9,12.... format)

-Thrusters (#115/85)

-Deadlifts (#115/85)

-Ball slams (#30/20)

6/19/2014

Strength- Hang power snatch 3.3.3.3.3 (Increase weight each set)

WOD

15 minute AMRAP:

-10 Box jump overs (#24/20)

-10 KB swings (#53/35)

-20 Double unders

6/18/2014

Conditioning- 4x400m Sprint time trial

WOD

Tabata

-SDHP (#95/65)

-Deficit HRPU (#45/25)

-Burpee over bar

-Toes to bar

6/17/2014

Strength- 10 minute EMOM- 10 Front squats (#135/95)

WOD

21-15-9

-Power cleans (#175/105)

-Handstand push ups

6/16/2014

Strength- Push press 5.5.5.5.5

Satoko's B-Day WOD

"ANNIE"

50-40-30-20-10

-Double unders

-Sit ups

After Party- Surprise!!!!

6/14/2014

HERO PARTNER WOD

"Daniel"

-50 Pull ups

-400m Run

-21 Thrusters (#95/65)

-800m Run

-21 Thrusters (#95/65)

-400m Run

-50 Pull ups

*Both partners must complete all movements and reps but ONLY 1 athlete can work at a time.  The runs must be completed together.  

 

6/13/2014

Jon's BIRTHDAY WOD

WOD

For time:

-25 Burpees

-50 Power snatch (#75/55)

-50 HRPU

-50 Wall balls (#20/14)

-50 Weighted sit ups (#30/20)

-25 Burpees

6/12/2014

Strength- Deadlifts 5.5.5.5.5.5.5 (75% 1RM)

WOD

10.9.8.7.6.5.4.3.2.1

-Ring dips

-Slam balls (#30/20)

-Box jumps (24"/20)

*13 minute Time cap

6/11/2014

WOD

3 Rounds for time:

-15 GTO (#135/95)

-400m Run

-30 Pull ups

6/10/2014

Strength- Clean complex

Power clean + hang power clean + Jerk 1.1.1.1.1.1.1 (Increase weight each set)

WOD

12 minute AMRAP:

-10 Burpee to bar

-10 Toes to bar

-10 Push ups

6/9/2014

Strength- Back squats 20.20.20 (Performed @ 55% 1RM)

WOD

4 Round for time:

-25 KB swings (#53/35)

-25 Wall balls (#20/14)

-50 Double unders

 

6/7/2014

WOD

YOGA FOR ATHLETES

8:30am-9:30am

6/6/2014

Strength- Resistance sprints 8x100m 

WOD

4 Rounds for time:

-12 HSPU

-12 Deadlifts (#225/155)*

-12 Strict pull ups

*10 second hod at the end of each set

6/5/2014

WOD

10 Rounds for time:

-300m Row

-200m Weighted run (#30/20)

-10 Burpees

6/4/2014

Strength- Hang squat cleans 3.3.3.3.3 (3RM)

WOD

3-6-9-12-15-18

-Box jumps (30"/24)

-Overhead squats (#95/65)

6/3/2014

Strength- Floor Press 5.5.5.5.5

WOD

10 minute AMRAP:

-6 Push presses (#135/95)

-12 Plate deficit push ups (#45/25)

6/2/2014

Strength- Front squats 3.3.3.3.3 (3RM)

WOD

18 minute AMRAP:

-60 Calorie row

-50 Wall balls (#20/14)

-40 Deadlifts (#185/115)

-30 Pull ups

-20 Calorie row

-10 Deadlifts (#185/115)

5/31/2014

CLOSED

5/30/2014

WOD

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

-Toes to bar

-Burpee box jumps (24"/20)

-Thrusters (#95/65)

*Run a 200m on all EVEN rounds

5/29/2014

Strength- Snatch complex

Power snatch+ Overhead squat+ Squat snatch

WOD

10 Rounds for time:

-150m Row

-3 Deadlifts (#275/185)

-15 Double unders

5/28/2014

Strength- Split jerks 3.3.3.3.3.3.3 (main site)

WOD

"ELIZABETH"

21-15-9

-Cleans (#135/95)

-Ring dips

 

5/27/2014

Strength- Front squats 5.5.5.3.3.3.3 (85% 1RM)

WOD

12 minute AMRAP:

-12 SDHP (#115/85)

-12 KB swings (#53/35)

-6 Chest to bar pull ups

5/26/2014

MEMORIAL DAY WOD

WOD

"MURPH"

-1 Mile run

-100 Pull-ups

-200 Push ups

-300 Air squats

-1 Mile run

*Repetitions can be partitioned 

5/24/2014

WOD

-Deficit push ups (#45/25)

-KB swings (#53/35)

-Row (calories)

-Burpee box jumps (24"/20)

-Wall balls (#20/14)

*Performed in a FIGHT GONE BAD format for 5 rounds.

5/23/2014

WOD

15 minute AMRAP:

-Squat cleans (#135/95)

-Toes to bar

*Performed in a 2,4,6,8 style format.  Score will be by number of reps completed at the end of 15 minutes.

 

5/22/2014

Strength- Push press 5.5.5.5.5 (75% 1RM)

WOD

"Pick your poison"

*A randomized selection of workouts chosen by the athlete in a blind format where the athlete cannot see the WOD before they choose.

5/21/2014

Strength- 6 minute EMOM

-5 Power snatch (#95/65) + 15 Double unders

WOD

12 minute AMRAP:

-15 Wall balls (#20/14)

-5 Box jumps (24"/20)

*Perform the wall balls unbroken for every round

5/20/2014

Strength- Deadlifts 15.15.15.15 (Performed at %55 of 1RM)

WOD

4 Rounds for time:

-15 Back squats (#135/95)- From floor

--15 Burpee over bar

-200m Farmers carry (#53/35)

5/19/2014

WOD

25 min AMRAP:

-5 Tire flip jumps

-10 Thrusters (#115/85)

-25 Double unders

5/17/2014

WOD

For time:

-40 GTO (#45/35)

-35 Burpee to bar

-30 Push up knee tucks

-25 GTO (#45/35)

-20 Burpee to bar

-15 Push up knee tucks

-800m Run

5/16/2014

WOD

"JACKIE"

For time:

-1000m Row

-50 Thrusters (#45/35)

-30 Pull ups

5/15/2014

Strength- Back squats 5.5.5.3.3.3.3 (3 second pause at the bottom of each rep)

WOD

21-18-15-12-9

-Box jumps (30"/24)

-Power cleans (#155/105)

*18 minute time cap

5/14/2014

WOD

20 minute AMRAP:

-750m Row

-14 Push press (#115/75)

-14 Slam balls (#30/20)

5/13/2014

WOD

"DIANE"

21-15-9

-Deadlifts (225/155)

-HSPU

5/12/2014

Strength- Hang squat cleans 3.3.3.3.3.3.3

WOD

4 Rounds for time:

-40 Air squats

-25 Pull ups

-10 Overhead squats (#115/85)

5/10/2014

Strength- Sprint Intervals

WOD

3 Rounds for time:

-25 Burpee box jumps (24"/20)

-50 Ball slams (#30/20)

-400m Run w/ slam ball (#30/20)

 

5/9/2014

Strength- Hang power snatch 3.3.3.3.3

WOD

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

-Thrusters (#95/65)

-Toes to bar

*25 Double unders (after each set of thrusters)

5/8/2014

Strength- 12 minute EMOM 

4 Deadlifts (#255/185) + 4 Burpee over bar

WOD

10 minute AMRAP:

-3 Power cleans (#175/105)

-5 Box jumps (24"/20)

-7 KB swings (#53/35)

5/7/2014

WOD

For time:

-1 Mile run

-2,500M Row

-100 Push ups

5/6/2014

Strength- Front Squats 15.15.15.15 (Increase weight each set)

WOD

4 Rounds for time:

-12 Chest to bar

-12 Front rack lunges (#95/65)

-24 Wall balls (#20/14)

5/5/2014

WOD

Clean and Jerk

1.1.1.1.1.1.1 (1RM)

AFTER PARTY- STRETCHING

5/3/2014

WOD

YOGA FOR ATHLETES

1 HOUR

5/2/2014

WOD

20 minute AMRAP:

-50 Deadlifts (#115/75)

-50 HRPU

-40 OH walking lunges (#35/25)

-40 Sit ups

-30 Push press (#115/75)

-30 Double unders

-20 Burpees

-20 Ring pull ups

5/1/2014

Strength- Back squats 12.12.12.12 (65% 1RM)

WOD:

18-15-12-9-6

-Hang snatch (#95/65)

-Pull ups

-200m Run (@ end of each round)

4/30/2014

Strength- Sumo deadlifts 5.5.5.3.3.3.3

WOD

18 minute AMRAP:

-15 Box jumps (24"/20)

-15 KB swings (#53/35)

-25 Double unders

4/29/2014

WOD

For time:

-40 Power cleans (#135/95)

-10 calorie row

-30 GTO (#45/35)

-20 calorie row

-20 Front squats (#135/95)

-30 calorie row

-10 Ring dips or muscle ups

-40 calorie row

4/28/2014

Strength- OHS 3.3.3.1.1.1.1 (Work up to 1RM)

WOD

5 Rounds for time:

-12 OHS (#95/65)

-15 Burpee over bar

-20 Wall balls (#20/14)

 

 

4/25/2014

Strength- Deadlift 5.5.3.3.1.1.1.1 (Work up to 1RM)

WOD

15 minute AMRAP:

-7 Thrusters (#115/85)

-5 Squat cleans (#115/85)

-15 second front rack hold

4/24/2014

WOD

8 minute AMRAP:

-5 Hang Snatch (#95/75)

-10 Wall Balls (#20/14)

THEN...

8 minute AMRAP:

-5 Slam balls (#40/30)

-150m Row

 

4/23/2014

Strength- Push Press 5.5.3.1.1.1.1 (Work up to 1RM)

WOD

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

-Push press (#115/75)

-Burpee box jump (24"/20)

*25 double unders at the end of each round

4/22/2014

WOD

Janine's B-DAY

20 minute AMRAP:

-5 Power cleans (#155/105)

-10 Push ups

-15 Pull ups

4/21/2014

Strength- Back squats 5.5.3.1.1.1.1 (Work up to a 1RM)

WOD

4 rounds for time:

-20 Front squats (#115/75)

-20 KB swings (#53/35)

4/19/2014

WOD

For time:

-100 Wall balls (#20/14)

-75 Burpee to bar

-50 Toes to bar

-100 Walking lunges (BW)

4/18/2014

WOD

FITNESS TESTING:

-1 mile run

-Max push ups

-1,000m Row

-Max pull ups

-5 minute Burpee test

-Max sit ups (2 minutes)

-800m Run

-Max air squats (2 minutes)

-500m Row

4/17/2014

Strength- 8 minute EMOM- 5 Deadlifts (#255/185)

WOD

4 Rounds for time:

-8 Power Snatch (#95/65)

-10 Burpee over bar

-12 Deadlifts (#95/65)

 

4/16/2014

Strength- Strict presses 3.3.3.3.3

WOD

3-6-9-12-15-18-21

-Wall balls (#20/14)

-Box jumps (30"/24)

4/15/2014

WOD

25 minute AMRAP:

-500m Row

-20 Pull ups

-400m Run

-20 KB swings (#53/35)

4/14/2014

Strength- Front Squats and Back squats 10.9.8.7.6.5.4.3.2.1

Even= Front squats

Odd= Back squats

Mark's Birthday WOD

5 Rounds for time:

-3 Squats cleans (#185/115)

-6 HSPU

-12 Toes to bar

-50 Double unders

4/12/2014

WOD

20 minute AMRAP:

-5 Tire flips

-15 Burpees box jump (24"/20)

-30 Wall Balls (#20/14)

-400m Run

4/11/2014

Strength- Floor presses  10.10.10 (1 minute ring plank in between sets)

WOD

3 Rounds for time:

-10 Squat snatch (#115/75)

-50 Push ups

-750m Row

4/10/2014

WOD

18 minute AMRAP:

-5 Deadlifts (#225/165)

-8 Burpees

-25 Double unders

4/9/2014

Strength- Push jerk 5.5.3.3.3

WOD

4 Rounds for time:

-10 SDHP (#95/65)

-15 Thrusters (#95/65)

-200m Farmers carry (#53/35)

4/8/2014

Shelagh's Birthday WOD

TABATA:

-Row (meters)

-Box jumps (#24/20)

-Chin ups

-Sit ups

4/7/2014

Strength- Clean and Jerk (12 minutes to work up to a 1RM)

WOD

15 minute AMRAP:

-3 Rope climbs

-6 HSPU

-9 Power cleans (#115/75)

4/5/2014

WOD

With a partner, complete the following for time:

-100 Box jumps (24"/20)

-1 Mile run

-100 Burpees over partner

-1/2 Mile run

-100 Wall ball partner toss (#20/14)

4/4/2014

WOD

20 minute AMRAP:

-15 Deadlifts (#245/185)

-20 Burpee over bar star jumps

-500m Row

-25 Pull ups

-30 Slam balls (#40/30)

-400m Run

4/3/2014

Strength- Power snatch 3.3.3.1.1.1.1

WOD

5 Rounds for time:

-15 Toes to bar

-20 Sit-ups

-50 Double unders

4/2/2014

Strength- "Death by pull-ups" Starting at 8 reps (10 minute time cap)

WOD

10-1, 1-10

-Push press (#115/75)

-Front squats (#115/75) 

4/1/2014

Sara's B-DAY WOD

For time:

-33 Power cleans (#115/75)

-200m Run

-66 Wall balls (#20/14)

-200m Run

-33 HRPU

-200m Run

3/31/2014

Strength- Back squats 3.3.3.3.3.3.3 (85% 1RM)

WOD

12 minute AMRAP:

(2,4,6,8,10 FORMAT)

-Goblet squats (#53/35)

-Burpee box jumps (24"/20)

3/29/2014

TRIBUTE WOD

"MARCY"

Fight gone bad

-Row for calories

-Burpee to bar

-Ball slams (#40/30)

-Double unders

-Wall balls (#20/14)

3/28/2014

WOD

"14.5"

For time:

21-18-15-12-9-6-3

-Thrusters (#95/65)

-Burpee over bar

3/27/2014

WOD

"RANDY"

-75 Power snatch (#75/55)

Then...

20 minute AMMAP:

-Rowing

3/26/2014

Strength- Deadlifts 5.5.5.5.5 @ 75% 1RM (25 Wall balls- #20/14 in between each set)

WOD

4 Rounds for time:

-10 Walking lunges (#95/65)- Barbell in front rack

-10 Chest to bar pull ups

-200m Run

3/25/2014

WOD

10 Rounds for time:

-250m Row (Damper @ 10)

-50 Double unders

(15 minute time cap)

Then...

-50 Burpees w/ a double push up

3/24/2014

Strength- Cluster (Squat clean+Thruster) 3.3.3.3.3

WOD

"JACK"

20 minute AMRAP:

-10 Push presses (#115/75)

-10 KB swings (#53/35)

-10 Box jumps (24"/20)

3/22/2014

YOGA FOR ATHLETES

8:30am-9:30am

$5 members

$10 non-members

3/21/2014

WOD

"14.4"

14 minute AMRepsAP:

-60 calorie row

-50 Toes to bar

-40 Wall balls (#20/14)

-30 Power cleans (#135/95)

-20 Muscle ups

3/20/2014

WOD

4 Rounds for time:

-10 Tire flips

-15 KB swings (#53/35)

-400m Run

AFTER PARTY- 100 Pull ups for time

3/19/2014

Strength- EMOTM for 10 minutes- 3 Power cleans+ 3 burpee over bar (Increase power clean load every round)

WOD

8 minute AMRAP:

-5 Front squats (#95/65)

-10 Toes to bar

3/18/2014

Millie's Birthday WOD

50-40-30-20-10

-Wall balls (#20/14)

-Slam balls (#30/20)

-200m Weighted run (perform at the end of each round)

3/17/2014

Strength- Overhead squats 5.5.5.3.3.1.1.1 (1RM)

WOD

"FRAN"

21-15-9

-Thrusters (#95/65)

-Pull ups

3/15/2014

WOD

For time:

-50 Hand release burpees

-100 Push ups

-125 Air squats

-150 Sit ups

-200 Double unders

3/14/2014

WOD

"14.3"

8 minute AMRAP:

-10 Deadlifts (#135/95)

-15 Box jumps (24"/20)

-15 Deadlifts (#185/135)

-20 Deadlifts (#225/155)

-15 Box jumps (24"/20)

-25 Deadlifts (#275/185)

-15 Box jumps (24"/20)

-30 Deadlifts (#315/205)

-15 Box jumps (24"/20)

-35 Deadlifts (#365/225)

-15 Box jumps (24"/20)

*Athletes are only allowed one bar and must load their own weight after each round. Step ups ARE allowed in place of box jumps.

3/13/2014

Strength- Front squats 5.15.5.15.5.15 (Sets of 15 reps need to be performed at 50% load)

WOD

12 minute AMRAP:

-10 Power snatch (#75/55)

-10 Box jumps (24'/20")

-200m Run

3/12/2014

Tabata- Row (calories) and Wall ball (#20/14)

WOD

10 minute AMRAP:

-8 KB snatch (#53/35)

-8 Ring pull ups

 

3/11/2014

Strength- Push press 3.3.3.3.3

WOD

9 minute AMRAP:

- 6 KB swings (#53/35)

-6 Deadlift (#175/115)

 

3/10/2014

Strength- 3 Squat cleans- EMOTM 10 minutes (Increase weight each minute)

WOD

8 minute AMRAP:

-4 Power cleans (#115/75)

-4 Burpee over bar 

3/8/2014

WOD

Scott's "Surprise" Birthday WOD

3/7/2014

WOD

"14.2"

From minutes 0:00-3:00

2 rounds of:

-10 Overhead squats (#95/65)

-10 Chest to bar pull ups

From minutes 3:00-6:00

-12 Overhead squats (#95/65)

-12 Chest to bar pull ups

From minutes 6:00-9:00

-14 Overhead squats (#95/65)

-14 Chest to bar pull ups

*ETC, following same pattern until allotted number of reps cannot be completed w/in the 3 minutes

3/6/2014

Strength- Floor presses 10.10.10.10 (Increase weight each set)

WOD

4 Rounds for time:

-400m Run

-15 Wall balls (#30/20)

-20 Toes to bar

3/5/2014

Strength- Hang squat snatch 3.3.3.3.3

WOD

50 Burpees

then...

5 Rounds for time:

-8 SDHP (#95/65)

-10 Ring dips

then...

50 Burpees

3/4/2014

WOD

20 minute AMRAP:

-12 Box jumps (24"/20)

-200m Weighted run (#40/30)

-12 Deadlifts (#155/105)

3/3/2014

Strength- Back Squats 5.5.5.5.5+ (Perform all sets @ 85% 1RM)

WOD

4 Rounds for time:

-5 Thrusters (#135/95)

-10 KB swings (#53/35)

-15 Pull ups

3/1/2014

WOD

50-40-30-20-10

-Wall balls (#20/14)

-Slam balls (#30/20)

-Burpee w/ slam ball press (#30/20)

2/28/2014

Skill work- Power snatch and Double unders

WOD

"14.1"

10 minute AMRepsAP:

-30 Double unders

-15 Power snatch (#75/55)

2/27/2014

15 minutes of Mobility 

WOD

5 Rounds for time:

-10 Front squats from floor- (#135/105)

-250m Row

-10 Burpee over rower

 

2/26/2014

Strength- Strict Press 5.5.3.3.1.1.1 (Rep max)

WOD

10 minute AMRAP:

-10 Push press (#115/85)

-10 Power cleans (#115/85)

2/25/2014

WOD
 

5 minutes:
-Row for calories

5 minutes:
-Pull ups

5 minutes:
-Burpees

5 minutes:
-Split squats or Pistol squats

5 minutes:

-Box jumps (30"/24)

*Add up total reps for final score

2/24/2014

Strength- 12 minutes to find a 1RM Clean and Jerk

Bryan's birthday WOD:

"DIANE"

21-15-9

-Deadlifts (#225/175)

-HSPU

2/22/2014

PARTNER WOD

3 Rounds for time:

-200m Walking lunge with plate overhead (#45/35)

-50 Burpee over partner

-200m Farmers carry (#53/35)

-30 calorie row

-2 minute L-sit hold 

*Each partner is responsible for half of the workload.  Both partners must start and end together before they can move on to the next movement.

 

 

2/21/2014

WOD

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

-Thrusters (#95/65)

-Ball slams (#40/30)

-Sit ups

2/20/2014

Strength- 8 minute EMOTM Hang squat snatch + Squat snatch

WOD

12 minute AMRAP:

-10 KB swings (#53/35)

-8 Burpee over box (24"/20)

-25 Double unders

2/19/2014

Endurance testing

2,500m Row

-1 minute rest

100 Push ups

-1 minute rest

100 Air squats

-1 minute rest

100 Wall balls (#20/14)

-1 minute rest

1 mile run

2/18/2014

Strength- Push press 5.5.5.5.5

WOD

6 Rounds for time:

-12 Deadlifts (#155/105)

-12 Pull ups

-6 Tire flips

2/17/2014

Strength- Back squats 5.5.5.5.5 (Perform all sets @ 85% 1RM)

WOD

21-15-9

-Squat cleans (#135/95)

-HSPU

2/15/2014

WOD

5 Rounds for time:

-400m Run

-15 Box jumps (24"/20)

-15 Boblet squats (#53/35)

-250m Row

2/14/2014

WOD

14 minute AMRAP:

-14 Push press (#95/65)

-14 Alt. walking lunges- Barbell in front rack position (#95/65)

-150m Row

2/13/2014

Strength- Front Squats 10.10.10

WOD

For time:

-30 Hang snatch (#95/65)

-40 Med ball cleans (#20/14)

-50 Toes to bar

*20 minute time cap

 

2/12/2014

WOD

5 minute AMRAP:

-10 Slam balls (#40/30)

-10 KB swings (#53/35)

2 minute rest....

4 minute AMRAP:

-8 Burpees

-8 Push ups

1 minute rest....

3 minute AMRAP:

-6 Plate GTO (#45/35)

-Plate overhead hold (15 seconds)

2 minute AMRAP:

-Max air squats

 

2/11/2014

Strength- Hang cleans 3.3.3.3.3.3.3

WOD

15 minute AMRAP:

-3 Deadlift (#275/175)

-6 Box jumps (24"/20)

-9 Wall balls (#20/14)

 

2/10/2014

Strength- Overhead squats (10 minutes to find 1RM)

WOD

"FRAN"

21-15-9

-Thrusters (#95/65)

- Pull ups

*9 minute time cap

2/7/2014

Strength- Squat snatch 

*3 reps at the top of every minute for 7 minutes

WOD

3 Rounds for time:

-15 Front squat (#135/95)

-15 Chin ups

-15 Burpees

 

2/6/2014

Strength- Accessory work (Banded good mornings, weighted good mornings)

WOD

21-15-9

-Deadlifts (#175/115)

-Wall balls (#20/14)

2/5/2014

WOD

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

-Power Cleans (#135/95)

-Burpee box jump overs (24"/20)

-Double unders x5

2/4/2014

Strength- 10 minute EMOTM Back squats (5 reps @  65% 1 RM)

WOD

15 minute AMRAP:

-10 Weighted step ups (#53/35)

-KB swings (#53/35)

 

2/3/2014

WOD

4 Rounds for time:

-12 Thrusters (#95/65)

-12 Pull ups

-20 HRPU

2/1/2014

"LAURA"

Fight gone bad format: 5 Rounds

-Wall balls (#20/14)

-Sit ups

-Box jumps (24"/20)

-Pull ups

-Wall sits

*This work out is in honor of our very own athlete who was recently diagnosed with breast cancer.  This is a list of a few of her favorite exercises... COME GET SOME!!!

1/31/2014

Strength- Deadlift 10.10.10.10 (55% 1RM)

WOD

21-15-9

-Push press (#115/85)

-Ring dips

-Toes to bar

1/30/2014

Strength- Back squats 3.3.3.3.3+

WOD

3 Rounds for time:

-30 Wall balls (20/14)

-30 Box jumps (24"/20)

1/29/2014

WOD:

5 Rounds for time:

-10 SDHP (#95/65)

-15 Burpee over bar

-20 Slam balls (#40/30)

 

1/28/2014

Strength- Power clean + Front squat + Jerk 2.2.2.2.2

WOD

15 minute AMRepsAP:

-Squat clean (#135/105) 2, 4, 6, 8...

-Pull ups 3, 6, 9, 12...

1/27/2014

Strength- Squat snatch 3.3.3.3.3

WOD

12 minute AMRAP:

-10 KB snatch (#53/35)

-10 Box jumps (32"/28)

-25 Double unders

1/25/2014

WOD:

20 minute AMRAP:

-5 Tire flips

-10 HRPU

-20 Plate jump squats

-200m Run w/ bumper plate (#45/25)

 

 

1/24/2014

Strength- Deadlift 5.5.5.5.5 (Increase weight each set)

WOD

5 Rounds for time:

-3 Thrusters (#115/85)

-6 HSPU

-9 KB swings (#53/35)

 

1/23/2014

Strength- Front squats 8.8.8 (65% of 1RM)

WOD

"Isabel"

-30 Snatches (#135/95)

1/22/2014

WOD

21-18-15-9-6-3

-Overhead plate walking lunges (#45/35)

-Pull ups

-Wall ball to burpee (#20/14)

 

1/21/2014

Strength- Back squats 5.5.5 (75% 1 RM) 3.3.3.3 (85% 1 RM)

WOD

12 minute AMRAP:

-8 Shoulder to overhead (#115/75)

-8 Box jumps (30"/24)

AFTER PARTY: Tabata ab mat sit-ups

1/20/2014

WOD

Buy-In:

200 Double unders

Then...

3 rounds for time:

-10 SDHP (#95/65)

-20 Goblet squats (#53/35)

-30 Burpee to bar

1/18/2014

WOD

Coach G's "Filthy Fifty"

-800m run
-50 Box jumps (24"/20)
-50 Pull ups
-50 Wall balls (#20/14)
-50 KB swings (#53/35)
-50 Burpees
-50 Walking lunge steps
-50 Air squats
-50 Alternating side planks
-800m run

1/17/2014

Strength- Overhead squats 10.10.10

WOD

21-15-9

-Power cleans (#155/95)

-Deadlifts (#155/95)

*Run 200m after every set

1/16/2014

WOD

20 minute AMRAP:

-6 Hang snatch (#95/65)

-10 Front squats (#95/65)

-1 Rope climb

1/15/2014

Strength-

Strict Press 5.5.5.5

Push press 3.3.3.3

Push jerk 1.1.1.1

WOD

Tabata:

Thrusters (#45/35)

AFTER PARTY- STRETCHING/MOBILITY

1/14/2014

WOD

Complete as much as possible in 25 minutes:

-20 Clean and jerk (#135/95)

-25 Deadlifts (#135/95)

-30 Chest 2 bar pull ups

-35 Burpee over bar

-40 Push ups

-45 Ball slams (#30/20)

-50 Double unders 

-400m Run

1/13/2014

Strength- Front squats 5.5.5.3.3.3.3

WOD

5 rounds for time:

-15 Wall balls (#20/14)

-12 Box jumps (24"/20)

-9 Sit ups

1/11/2014

WOD

30 minute EMOM:

-4 Burpees

-6 Push ups

-8 Air squats

*Even minutes- Partner #1 performs work

*Odd minutes- Partner #2 hold front plank for 45 seconds

1/10/2014

WOD

3 Rounds for time:

-10 Back squat- no rack (#135/105)

-20 Pull ups

-10 Squat cleans (#135/105)

-20 KB swings (#53/35)

1/9/2014

Strength- Floor presses 10.10.10.10.10

WOD

5-1, 1-5

-Squat snatch (#95/65)

-GTO (#95/65)

*At the end of each round, perform 10 ball slams (#40/30)

1/8/2014

Skill- Speed work

WOD

12 minute AMRAP:

-12 Plate walking lunges (#45/25)

-12 Toes to bar

AFTER PARTY- STRETCHING/MOBILITY

1/7/2014

Strength- Deadlift 5.5.5.5.5.5.5

WOD

8 Rounds for time:

-6 Thrusters (#115/85)

-8 Burpee over bar

-10 Box jumps (30"/24)

1/6/2014

Strength- Power clean + Front squat + Jerk 3.3.3.3.3

WOD

21-15-9

-Power clean (#135/105)

-Pull ups

1/4/2014

Partner WOD

For time:

Buy In- 30 burpees

-100 Ball slams (#30/20)

-20 Push ups

-100 Box jumps (24"/20)

-20 Pull ups

-100 Jump squats

-20 V sit ups

-100 Double unders

Cash out- 30 burpees

1/3/2014

Strength- Snatch complex 1.1.1.1.1.1.1

*Squat snatch + Hang snatch + Overhead squat

WOD

12 minute EMOM:

-10 Wall balls (#20/14)

-10 KB swings (#53/35)

1/2/2014

WOD

20 minute AMRAP:

-5 Thrusters (#115/85)

-10 Chest to bar

-100 Double unders

1/1/2014

HAPPY NEW YEAR!