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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.

2015 WOD

1/2/2016

PARTNER WOD

For time:

-25 Partner deadlifts (#275/205)

-75 Wall balls (#20/14)

-800m Run

-75 Wall balls (#20/14)

-800m Run

-25 Partner deadlifts (#275/205)

1/1/2016

CLOSED

*Regular classes will resume on Saturday

 

 

12/31/2015

Strength- Bench press 2.2.2.2 (70% 1RM)*

*In between each set, perform 15 reps @ 50% 1 RM

WOD

10 minute EMOM:

EVEN: 8 DB Overhead lunges (#30/20)- 1 DB in each hand

ODD: 10 Lateral box jump overs (24"/20)

12/30/2015

Strength-

Snatch (15 minutes to est. a heavy double)

Clean and Jerk (15 minutes to est. a heavy double)

WOD

2 Rounds for time:

-15 Sumo deadlift (#225/155)

-15 Ring dips

TIME CAP: 8 minutes

12/29/2015

WOD

5 minute AMRAP:

-7 Push press (#135/95)

-7 Burpees

3 minute REST...

5 minute AMRAP:

-6 Pull ups

-6 Push ups

3 minute REST...

5 minute AMRAP:

-5 Thrusters (#135/95)

-5 Wall Balls (#30/20)

CASH OUT: 75 V-ups

 

12/28/2015

Strength- Back squat pauses (3 sec. pause @ bottom) 3.3.3.3.3.3.3 (80% 1RM)

WOD

21-15-9

-HSPU

-DB squat cleans (#35/25)

12/26/2015

WOD

4 Rounds for time:

-10 Squat snatch (#135/95)

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

-30 Wall balls (#20/14)

12/25/2015

CLOSED

12/24/2015

WOD

"12 Days of Christmas"

1 Muscle up (3 Ring dips)

2 Thrusters (#115/85)

3o Double unders

4 Front squats (#115/85)

5 Power cleans (#115/85)

6 OH plate lunges (#45/35)- each leg or Pistols

7 Push ups

8 Sit ups

9 Push press (#115/85)

10 Pull ups

11 Burpee over bar

12 Hang squat cleans (#115/85)

12/23/2015

Strength- Cluster (20 minutes to est. 1RM)

WOD

For time:

-100 Sit ups

-100 Plate GTO (#45/35)

-100 DU's

12/22/2015

Strength- Max rep strict pull-ups (8 minutes)

Max meter Row (8 minutes)

WOD

18-15-12

-Deadlift (#255/175)

-Toes to bar

12/21/2015

Strength- Overhead squat 5.5.3.3.1.1.1 (70%, 80%, 90%)

WOD

3 Rounds for time:

-10 Hang squat cleans (#135/95)

-30 HR Push ups

12/19/2015

WOD

**Partner "WHITTEN"

5 rounds for time:

-22 KB swings (#70/53)

-22 Box jumps (24"/20)

-40 DU's*

-22 Burpees

-22 Wall balls (#20/14)

^We will not be running 400m as the original workout suggests due to icy road conditions

**Partner 1 must complete movement #1 before partner 2 can begin.  Both partners must complete all 5 rounds

 

 

12/18/2015

Strength- Deadlift 1RM (20 minutes to est.)

WOD

3 Rounds for time:

-15 OHS (#115/85)

-30 Cal Row

-15 Ring push ups

12/17/2015

Skills- Hollow body to superman 10.10.10.10

WOD

5 Rounds for time:

-5 Power cleans (#185/135)

-60 DU's

-7 Box jumps (34"/28)

12/16/2015

Strength- Bench press (20 minutes to est. 1RM)

WOD

For time:

-50 Wall balls (#20/14)*

-10 Muscle ups**

-50 DB walking lunges (#40/30)

-10 Muscle ups**

*Wall balls must be performed unbroken.  Athlete must perform 5 burpees for every time they rest. Athletes can rest with the ball in squat position but the ball cannot touch the floor 

**If you're unable to perform muscle ups, substitute Chest to bar pull ups x2 

12/15/2015

Strength- 12 minute EMOM

EVEN: 2 squat snatches (75% 1RM)

ODD: 8 Burpee over bar

WOD

10 minute AMRAP:

-7 Hang snatches (#115/85)

-14 Slam balls (#30/20)

12/14/2015

Strength- Front squat (20 minutes to est. 1 RM)

WOD

"FRAN"

21-15-9

-Thrusters (#95/65)

-Pull ups

AFTER PARTY: 1K row and 150 DU's

12/12/2015

WOD

"WITTMAN"

7 Rounds for time:

-15 KB swings (#53/35)

-15 Power cleans (#95/65)

-15 Box jumps (24/20")

12/11/2015

Strength- Wendler week 4/DELOAD

Deadlift

5@40%

5@50%

5@60%

 

Squat snatch + Hang power snatch + OHS

*15 minutes to work up to a heavy single

WOD

21-15-9

-Strict ring dips

-Push press (#135/95)

TIME CAP: 10 minutes

12/10/2015

WOD

20 minute AMRAP:

-25 KB swings (53/35)

-25 Box jumps (24/20")

-25 Wall balls (#20/14)

12/9/2015

Strength- Wendler Week 4/DELOAD

Bench press

5 @ 40%

5 @ 50%

5 @ 60%

WOD

12 minute AMRAP:

-3 Front squats (75% 1 RM)- from floor

-9 Toes to bar

-15 Push ups

12/8/2015

Strength- Front planks

1 minute work/:30s rest

*The planks will increase by :30s per round with the REST remaining the same. Work up to a 3 minute plank

WOD

3-6-9-12-15-18

-DB weighted step ups (#35/25)- each leg

-DB squat cleans (#35/25)

*25 DU's at the end of each round

12/7/2015

Strength- Wendler Week 4/DELOAD

Front squats

5 @ 40%

5 @ 50%

5 @ 60%

WOD

On a 15 minute running clock:

Minute 0-10

-Establish a 2RM Snatch balance (from floor)

Minute 10-15

-Max repitition HSPU

12/5/2015

WOD

For time:

-120 DU's

-50 DB Thrusters (#35/25)

-40 DB snatch (#35/25)

-30 Burpee to bar

-1200m Run

12/4/2015

Strength- Wendler Week 3/Cycle 2

Deadlift

5 @ 75%

3@ 85%

1+ @ 95%

WOD

10-8-6-4-2

-Barbell front rack lunges (#155/105)- each leg

-Hang cleans (#155/105)

-Strict pull ups

12/3/2015

Strength/Skill- 12 minute EMOM

Even minute- 12 ring push ups

Odd minute- :30s handstand hold or 30m handstand walk

WOD

4 Rounds for time:

-15 Burpee box jump overs (30"/24)

-10 SDHP (#155/105)

12/2/2015

Strength- Wendler Week 3/Cycle 2

Bench press

5 @ 75%

3@ 85%

1+ @ 95%

WOD

10 Rounds for time:

-4 Power snatch (#115/75)

-12 Wall balls (#20/14)

12/1/2015

WOD

On a running clock:

0-10 minute

-1RM Thruster

10-12 minute

REST

12-18 minute (6 minute AMRAP)

-5 TTB

-10 Alt. pistols

18-20 minute (10 minute AMRAP)

-6 Power cleans (#165/105)

-24 DU's

 

 

 

11/30/2015

Strength- Wendler Week 3/Cycle 2

Front squats

5 @ 75%

3@ 85%

1+ @ 95%

WOD

For time:

-100 Bar facing burpees

*Every odd minute starting w/ minute 1, 2 ground to overhead (#185/125)

11/28/2015

Strength- Wendler- Week 2/Cycle 2

Deadlifts

3@ 70%

3@ 80%

3+ @ 90%

WOD

10 minute AMRAP:

(Increase 2 reps every round- 2,4,6,8,etc.)

-OHS (#135/95)

-C2B pull ups

 

11/27/2015

The gym will be CLOSED

 

11/26/2015

The gym will be CLOSED

HAPPY THANKSGIVING!!!

 

11/25/2015

Tomorrow will be a WHITEOUT WOD! Get some rest and don't let the WOD bugs bite... COME GET SOME!!!

"THOU SHALL NOT CHERRY PICK THY WODS"
-Coach G

11/24/2015

WOD

For time:

-1 mile run

-20 Thrusters (#115/85)

-800m Run

-20 Thrusters (#115/85)

-1k Row

11/23/2015

Wendler- Week 2/Cycle 2

Front squats

3@ 70%

3@ 80%

3+ @ 90%

WOD

12 minute EMOM:

EVEN: Power clean + Squat clean + Jerk (75% 1RM)

ODD: 15 KBS (#53/35) + 5 burpees

11/21/2015

WOD

Partners:

75-50-25

-Burpee box jumps (24"/20)

-AB mat sit ups

-Med ball cleans (#20/14)

11/20/2015

Strength- Wendler Week 1/Cycle 2

Deadlift

5 @ 65%

5 @ 75%

5+ @ 85%

WOD

12 minute AMRAP:

-200m Run

-20 Pull ups

-20 Power snatch (#95/75)

 

11/19/2015

Strength- 50 tire flips (Every 5 tire flips, complete 1 rope climb)- 20 minute cap

WOD

4 Rounds for time:

-50 Cal row

-100 DU's

-40 Ball slam w/ over shoulder toss (#30/20)- alternate shoulders

 

11/18/2015

Strength- Wendler Week 1/Cycle 2

Bench press

5 @ 65%

5 @ 75%

5+ @ 85%

WOD

2 Rounds for time:

-40 Deficit push ups (#45/25)

-40 Box jump overs (24"/20)

11/17/2015

Strength- Strict chin ups 20.20.20 (Use weight if applicable)*

*Or 15 minutes to complete as many reps as possible

WOD

20-30-20

-Toes to bar

-Push press (#115/85)

-Cal row

11/16/2015

Wendler- Week 1/Cycle 2

Front squats

5@ 65%

5@ 75%

5+ @ 85%

WOD

For time:

-40 Hang squat cleans (#135/95)

*Every 2 minutes, complete 10 burpees

11/14/2015

WOD

In teams of 3:

-225 Slam balls (#30/20)

-225 Air squats

-225 Push ups

-800m Weighted run (#30/20)

*All members of the team must work and rest at the same time.

Each rep count is cumulative and the 800m Run must be completed as a team

11/13/2015

Strength- Deadlift 1RM (20 minutes)

WOD

15-12-9-9-12-15

-DB Thrusters (#35/25)

-DU's x2

-Strict Ring dips*

*Kipping will also be allowed but does not qualify as RX

11/12/2015

Strength- 10 minute EMOM

:30s Superman holds/:30s Rest

WOD

6 minute AMRAP:

-6 OHS (#95/65)

-6 KB swings (#53/35)

3 minute REST...

5 minute AMRAP:

-5 Goblet squats (#53/35)

-5 KB SDHP (#53/35)

11/11/2015

Strength- Strict press 1RM (15 minutes)

WOD

"THE VET"

22 minute AMRAP:

-11 Power cleans (#175/125)

-11 HSPU

-22 Burpee over bar

*This is a work out that I came up with to honor all branches of the military on Veteran's Day

11/10/2015

Strength- Halt snatch deadlift (below knee) 2.2.2.2.2.2.2

WOD

4 Rounds for time:

-10 KB snatch (#53/35)

-15 box jumps (24"/20)

-20 Pull ups 

11/9/2015

Strength- 1RM Back squat (20 minutes)

WOD

For time:

-1k Row

-75 Wall balls (#20/14)

-1k Row

-75 Wall balls (#20/14)

TIME CAP: 20 minutes

11/7/2015

WOD

Surprise partner WOD!

11/6/2015

Strength- Wendler week 4 (DELOAD)

Deadlift

5 @ 40%

5 @ 50%

5 @ 60%

Accessory strength- Planche throughs 15.15.15.15 (bench, box or parallettes may be used)

WOD

21-15-9

-Push jerks (#115/85)

-Power cleans (#115/85)

TIME CAP: 12 minutes

11/5/2015

Strength- Weighted dips 10.10.10.10 (Increase load each set)

WOD

15 minute AMRAP:

(3-3-3, 4-4-4, 5-5-5, etc.)

-Snatch (#135/95)

-Wall balls (#20/14)

-Toes to bar

11/4/2015

Strength- Wendler week 4 (DELOAD)

Strict press

5 @ 40%

5 @ 50%

5 @ 60%

Accessory strength- Hollow body holds w/ PVC  (10 x :30s)

WOD

18 minute AMRAP:

-50 DU's

-25 Plate GTO (#45/35)

-25 Alt. lunges- Body weight

-200m Run

 

11/3/2015

Strength- Bench press 5.5.3.3.1.1 (75%, 85%, 95%)

WOD

6 Rounds for time:

-6 Hang squat cleans (#135/95)

-6 Burpee box jump over (30"/24)

CASH OUT: 75 banded tricep push downs

11/2/2015

Strength- Wendler week 4 (DELOAD)

Back squats

5 @ 40%

5 @ 50%

5 @ 60%

Skills- Ring muscle up progressions (15 minutes)

WOD

"JACKIE"

-1000m Row

-50 Thrusters (#45/35)

-30 Pull ups

10/31/2015

WOD

In teams of 2:

25 minute AMRAP:

-30 Box jumps (24"/20)

-20 HR burpees

-30 DB push press (#35/25)

-400m Run

*Partners can split up reps however they would like but RUNS must be done as a team

10/30/2015

Strength- Wendler week 3

Deadlift

5@ 75%

3@ 85%

1+@ 95%

WOD

28-21-14

-Thrusters (#75/55)

-OHS (#75/55)

-T2B

TIME CAP: 14 minutes

10/29/2015

Strength- 10 minute EMOM

1 Squat clean (85% 1RM) + 5 Box jumps (24"/20)

WOD

4 Rounds for time:

-400m Run

-20 Deficit push ups (#45/25)

-200m DB Farmers carry (#40/30)

-40 DU's

TIME CAP: 25 minutes

10/28/2015

Strength- Wendler week 3

Strict press

5@ 75%

3@ 85%

1+@ 95%

WOD

For time:

-25 HSPU

-25 Pull ups

-20 HSPU

-20 Pull ups

-10 HSPU

-10 Pull ups

Time cap: 15 minutes

AFTER PARTY: 100 V-ups

10/27/2015

Strength- Halt snatch 2.2.2.2.2 (increase load each set)

WOD

30-20-10

-Wall balls (#20/14)

-KB swings (#53/35)

-KB goblet lunges- stationary (#53/35)

10/26/2015

Strength- Wendler week 3

Back squats

5@ 75%

3@ 85%

1+@ 95%

WOD

"PICK YOUR POISON"

WOD #1:

-10 GTO (#95/65)

-10 Burpee over bar bar (lateral facing)

-10 GTO (#115/75)

-10 Burpee over bar (lateral facing)

-10 GTO (#135/85)

-10 Burpee over bar (lateral facing)

TIME CAP: 12 minutes

10/24/2015

YOGA FOR ATHLETES

8:30-9:30am

$5 members

$10 non-members

10/23/2015

Strength- Wendler week 2 

Deadlift

3 @ 70%

3 @ 80%

3+ @ 90%

JP's BDAY WOD

3 Rounds for time:

-15 Thrusters (#95/65)

-12 Burpee over bar (front facing)

-15 Pull ups

 

10/22/2015

WOD

"4 stations of hell"

Station 1:

-2k Row

Station 2:

-40 Med ball cleans (#20/14)

Station 3:

-40 Toes to bar

Station 4:

-40 Box jumps (30"/24")

TIME CAP: 30 minutes

*Athletes may start at any station but must complete the allotted reps for that station before they move on to the next

10/21/2015

Strength- Wendler week 2 

Strict press

3 @ 70%

3 @ 80%

3+ @ 90%

WOD

15 minutes to establish:

-1 RM Snatch

10/20/2015

Strength- 100 Deficit push ups (#45/25) + 100 Ring dips (RX= Strict)

*Can be partitioned however athlete chooses

TIME CAP: 15 minutes

WOD

For time:

-100 DU's 

-100 Ball slams (#30/20)

-100 Ball slam over the shoulder (#30/20)

-100 DU's

10/19/2015

Strength- Wendler week 2 

Back squat

3 @ 70%

3 @ 80%

3+ @ 90%

WOD

4 Rounds for time:

-5 Squat cleans (#155/105)

-7 Push jerks (#155/105)

-15 Wall balls (#20/14)

10/17/2015

FESTIVUS GAMES

10/16/2015

Strength- Wendler week 1 (All weights being lifted are based off of 90% of 1RM)

Deadlift

5@65%

5@75%

5+@85%

WOD

 18-15-12-9-6

-HSPU

-Cal row

TIME CAP: 12 minutes

10/15/2015

WOD

25 minute AMRAP:

-15 KB swings (#53/35)

-20 Box jumps (24"/20)

-30 DU's

10/14/2015

Strength- Wendler week 1 (All weights being lifted are based off of 90% of 1RM)

Strict press

5@65%

5@75%

5+@85%

WOD

For time:

-30 OH barbell lunges (#95/65)

-30 Front squats (#95/65)

-800m Run 

10/13/2015

Strength- Bench press 7.7.7.7.7 (70% 1 RM) 

Ring Push ups 5x5 (2 second descent/ascent each rep)

WOD

3 Rounds for time:

-15 Toes to bar

-10 Burpee to bar

-5 Ring muscle ups*

*Scaling option will be ring dips x2

TIME CAP: 12 minutes

 

10/12/2015

Strength- Wendler week 1 (All weights being lifted are based off of 90% of 1RM)

Back squat

5@65%

5@75%

5+@85%

WOD

4 Rounds for time:

-7 Hang snatch (#115/75)

-21 Pull ups

-500m Row

10/10/15

WOD

With a partner, complete as many rounds as possible in 25 minutes:

-10 Burpees

-10 Box jumps (24"/20)

-200m Weighted run (#30/20)

*Only 1 partner can work at a time

10/9/2015

Strength- Back squat pauses 2.2.2.2 (75% 1 RM)- 3 second pause @ the bottom of each squat

WOD

 Perform the following increasing reps by 2 each round (ex. 2,4,6,8... etc.)

9 minute AMRAP:

-GTO (#155/105)

-Plate squats (#45/35)- Bear hug plate

10/8/2015

Strength- Core circuit

WOD

For time:

-40 Double DB OH lunges (#30/20)

-30 Man makers (#30/20)

10/7/2015

Strength- 8 minute EMOM

Even minutes: Max effort Ring dips

Odd minutes: 20 Wall balls (#20/14)

WOD

15 minute AMRepsAP:

BUY-IN

-800m Weighted run (#20/14)- Part of WOD time

then...

-10 Chest to bar pull ups

-20 Deadlifts (#185/125)

 

10/6/2015

Strength- Split jerks 2.2.2.2 (Must perform from floor- begin 1st set at 60% 1RM and increase weight every set)

WOD

3 Rounds for time:

-15 Push press (#135/95)

-30 Push ups

10/5/2015

Strength- Front squats 3.3.3.3 (85% 1RM)

4x200m Plate pinch carries (#35/25)

WOD

5-4-3-2-1

-Squat cleans (#185/125)

-Burpee box jump overs (30"/24)

10/3/2015

Boot Camp @ the Park

Girl Scout Shelter Park

8:30am-9:30am

10/2/2015

Strength- Banded mobility (20 minutes)

WOD

"DANIEL"

-50 Pull ups

-400m Run

-21 Thrusters (#95/65)

-800m Run

-21 Thrusters (#95/65)

-400m Run

-50 Pull ups

10/1/2015

Strength- Bench press 5.5.5.5.5 (75% 1 RM)

:60s weighted wall sits (#30/20)

WOD

3 Rounds for time:

-15 Hang snatch (#95/65)

-15 SDHP (#95/65)

-30 Cal row

9/30/2015

Strength- Push press 5.5.5.5.5 (75% 1RM)

:30s handstand holds in between sets

WOD

5 minute AMRAP:

-10 Wall balls (#20/14)

-20 DU's

2 minute rest then...

5 minute AMRAP:

-20 DU's

-10 Double KB front rack lunges (#35/25)

9/29/2015

Strength- Deadlift 2.2.2.2.2 (85% 1 RM)

WOD

11 minute AMRAP:

-5 Power cleans (#185/125)

-5 Box jumps (30"/24)

-10 Ring dips

9/28/2015

Strength- 3 position snatch 1.1.1.1.1 (Increase load per each set)

WOD

5 Rounds for time:

-15 OHS (#95/65)

-15 T2B

9/26/2015

WOD

For time:

-200 DU's (400 singles)

-100 Slam balls (#30/20)

-50 Burpees

-1 mile run

9/25/2015

Strength- Strict pull ups 10.5.5.3.3.10 (Use additional weight if possible) + :30 Hollow Rock holds (Between sets)

WOD

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

-KB swings (#53/35)

-Deadlifts (#225/165)

 

9/24/2015

Strength- 8 minute EMOM 

-3 Front squats @ 70% 1RM + 9 HRPU

WOD

21-15-9

-Front rack stationary lunges (#115/85)

-Squat clean wall balls (#20/14)

9/23/2015

Strength- Mobility (20 minutes)

WOD

20 minute AMRAP:

-5 Snatch (#135/95)

-10 Box jump overs (24"/20)

-15 Sit-ups

-200m Run

9/22/2015

Strength- Barbell good mornings 5x5 (Light to moderate load)

Barbell bent over row 5x5

WOD

9 minute AMRAP:

-9 C2B pull ups

-12 Pistol squats

9/21/2015

Strength- Back squats 7.7.7.7.7 (75% 1RM)

WOD

3 Rounds for time:

-10 GTO (#135/95)

-10 Burpee over bar (lateral)

-75 DU's

9/19/2015

WOD

In teams of 2:

-100 Deadlifts (#135/95)

-80 Box jumps (24"/20)

-60 Plate GTO (#45/25)

-40 Burpees to plate #45/25)

*Reps will be partitioned between partners

9/18/2015

Strength- 2k Row and 1 mile run

WOD

Buy-In:

-40 KB swings (#53/35)

3 Rounds for time:

-15 Hang cleans (#135/95)

-15 HRPU

 

 

9/17/2015

Strength- 150* DB walking lunges (#35/25)

*75 reps per leg

WOD

7 minute AMRAP:

-5 Thrusters (#95/65)

-15 DU's

9/16/2015

Strength- 5x 1 minute bent elbow front planks

5x :30 Hollow rock holds

-50 Weighted V-ups (#30/20)

WOD

 4 Rounds for time:

-12 DB burpee box step overs (#45/35, 24"/20)

-12 DB push press (#45/35)  

-20 Ring dips

9/15/2015

Strength- High hang squat clean+hang power clean+Jerk 1.1.1.1.1 (Increase load per set)

WOD

For time:

-25 Floor presses (#135/95)

-50 HSPU

-50 Toes to bar

-100 DU's

TIME CAP: 18 miuutes

*This WOD can be partitioned however the athlete chooses

9/14/2015

Strength- 10 minute EMOM

3 Deadlifts @ 80% 1 RM+ 5  Box jumps (24"/20)

WOD

21-15-9

-OH squats (#135/95)

-Wall balls (#20/14)

9/12/2015

In teams of 2

For time:

-200 DU's

-200m Plate Run (#45/35)

-100 OH plate stationary lunges (#45/35)

-100 Cross over push ups (#45/35)

-200 DU's

-200m Plate Run (#45/35)

*Partners can work at the same time but both must complete all reps. Neither athlete is not allowed to move on to the next movement until both have completed the reps. Both partners will have weight during the runs. 

 

 

9/11/2015

*Strength- High hang power clean+ hang power clean+Squat clean (1.1.1.1.1)- Increase load each set

*You cannot rest the bar on the floor during any of the complex

9/11 Tribute WOD

For time:

-9 Thrusters (#125/85)

-11 Deadlifts (#125/85)

-9 KB swings (#53/35)

-11 Burpee box jumps (24"/20)

-9 Thrusters (#125/85)

-11 Deadlifts (#125/85)

-9 KB swings (#53/35)

-11 Burpee box jumps (24"/20)

CASH OUT: 2001m Run

9/10/2015

Strength- Narrow grip bench press 10.10.10.10 (65% 1 RM)

WOD

20 minute AMRAP:

-30 Wall balls (#20/14)

-20 Ring push ups

-10 Push press (#95/65)

9/9/2015

Strength- Banded resistance sprints x10

WOD

9-6-3

-Squat snatch (#155/105)

-Box jumps (#30/24)

-Chest to bar pull ups (x2)

*C2B reps will be 18, 12, 6

9/8/2015

Strength- Front squats 3.3.3.3.3 (75% 1 RM)

WOD

 5 Rounds for time:

-5 Power cleans (#185/125)

-15 Burpee over bar

 

9/7/2015

NO CLASSES- LABOR DAY

9/5/2015

WOD

In teams of 3:

"CINDY"

20 minute AMRAP:

-5 Pull ups

-10 Push ups

-15 Air squats

*P1: Starts off with 5 pull ups

**P2: Must wait until partner #1 finishes 5 pull ups before they begin their 5 pull ups, partner 2 continues on to 10 push ups

***P3: Begins 5 pull ups once partner 2 has completed 5 pull ups

9/4/2015

Strength- CORE

WOD

20 minute AMRAP:

-10 Hang snatch (#75/55)

-10 Hang power cleans (#75/55)

-60 DU's

9/3/2015

Strength- Back squats 10.5.3.1.3.5.10

10 @ 65%

5@ 75%

3@ 85%

1@ 95%

WOD

4 Rounds for time:

-400m Run

-15 Toes to bar

-200m Run

-15 Ring Dips

TIME CAP: 18 minutes

9/2/2015

Strength- 1K row for time

WOD

"FIGHT GONE BAD"

3 Rounds:

-Wall balls (#20/14)

-Slam balls (#30/20)

-Thrusters (#95/65)

-Burpees

-HRPU

*REST 1 MINUTE- REPEAT FOR 3 ROUNDS

9/1/2015

Strength- Squat snatch 1.1.1.1.1.1.1

WOD

9-7-5

-Deadlift (#255/175)*

*30 second deadlift hold at the end of each round

-Ring muscle ups (scale= chest to bar pull ups)

-Cal Row

8/31/2015

Strength- Max height box jump

LISA'S BDAY WOD

"GRACE"

For time:

-30 Clean and Jerks 

8/29/2015

5 mile Trail Run/Hike

 

8/28/2015

Strength- Bench press (20 min to establish 1RM)

WOD

4 Rounds for time:

-10 HSPU

-20 Box jumps (24"/20)

8/27/2015

Strength- Clean and Jerk (20 min. to establish a 1RM)

WOD

For time:

-50 Ring dips

-50 Push ups

8/26/2015

WOD

20 minute AMRAP:

-5 Power snatch (#145/105)

-7 Deadlifts (#145/105)

-9 Toes to bar

-21 DU's

8/25/2015

Strength- Push press (20 minutes to establish a 1RM)

WOD

"FAT HELEN"

3 Rounds for time:

-400m Weighted run (#20/14)

-21 KB swings (#70/53)

-12 Strict pull ups

 

8/24/2015

Strength- Back squats (20 mins. to establish a 1RM)

WOD

6-12-18-24

-Alt. DB snatches (#45/35)

-Burpee to plate (#45)

-Wall balls (#20/14)

8/22/2015

PARTNER WOD

For Time:

2 Rounds:

-15 Front squats (#95/65)

-15 Burpees

-400m Run

 

2 Rounds:

-30 KB swings (#53/35)

-30 Wall balls (#20/14)

-400m Run

*Partner 1 must complete one movement while partner 2 completes the other before they switch.  Both movements and rounds must be completed by each person.  The run must be performed together after each partner has completed one round of each movement.   

 

 

8/21/2015

Strength- Squat snatch (65% 1 RM)- 20 minutes

WOD

21-15-9

-Hang power cleans (#135/95)

-T2B

8/20/2015

Strength- Deficit deadlifts 5.5.5.5.5 (65% 1RM)

WOD

12 minute AMRAP:

-10 Box jumps (30"/24)

-10 Push press (#95/65)

-20 Deficit push ups (#45/25)

8/19/2015

Strength- MOBILITY and STRETCHING 25 minutes (Back, shoulders, hips)

WOD

For Time:

-1,500m Row

-1 mile run

8/18/2015

Strength- Back squat pauses-3 second hold 5.5.5.5.5 (65% 1 RM)

WOD

21-18-15-12-9

-Thrusters (#75/55)

-Front rack alternating lunges (#75/55)

CASH OUT: 200 DU's (part of WOD time)

TIME CAP: 13 minutes

 

8/17/2015

Strength- Bench press 15.15.15.15 (65% 1 RM)

WOD

4 Rounds for time:

-15 Squat cleans (#95/65)

-25 Pull ups

8/15/2015

WOD

SHOW UP TO FIND OUT... COME GET SOME!!!

8/14/2015

Strength- 5x100m SPRINT row/5x ME HSPU (hardest variation)

WOD

5 Rounds for time:

-50 DU's

-8 OHS (#135/95)

-8 Burpee over bar (bar facing)

-16 HR push ups

 

8/13/2015

Strength- Deadlifts (15 minutes to establish a 5 RM)

WOD

4 minute AMRAP:

-7 Thrusters (#95/65)

-21 Ab mat sit ups

2 minute rest...

4 minute AMRAP:

-21 Weighted V-ups (#20/14)

-7 Hang power cleans (#95/65)

8/12/2015

Strength- Weighted and/or Strict chin ups 5.5.5.5.5.5.5

*20 second hollow rock hold between sets

WOD

For time:

-100 Burpee box jumps (24"/20)

*Every odd minute, starting at minute 1, perform 3 pull ups (banded, kipping, butterfly or strict)- Choose most challenging

8/11/2015

Strength- Bear complex (Power clean + Front squat + Push press + Back squat) 2.2.2.2.2.2.2- Increase load per set

WOD

14 minute AMRAP:

-6 Power snatches (#135/95)

-10 Pistol squats (5 each leg)

-14 Toes to bar

8/10/2015

Strength- Ring dips or Muscle ups (Ring or bar) 10.10.10.10

6x100m Sprints (10 second rest between sprints)

WOD

4 Rounds for time:

-400m Run

-8 Back squats (#185/135)- From floor

8/8/2015

WOD

Strength- 50 Tire flips (12 minute time cap)

20 minute AMRepsAP:

-75 KB swings (#53/35)

-400m Run

-50 Box jumps (24"/20)

-400m Run

-50 KB goblet squats (#53/35)

-400m Run

 

8/7/2015

MEMORIAL WOD

“KIMMY"

2 rounds of each triplet for time:

Triplet 1:

-15 Burpees

-12 Deadlift, (#185/135)

-9 Front squat, (#185/135)

 

Triplet 2:

-30 Chest to bar pull ups

-30 Shoulder to overhead (# 115/80)

-30 Push ups

CASH OUT: 100 double unders
 

*TIME CAP: 30 minutes

We lost a fellow CrossFitter last week, Kim Henderson to a fatal car crash.  She was a crossfitter at Trail Head CrossFit in Golden, CO.  Here is a note from her coach Brian: We had a reception for Kim over the weekend a learned quite a bit.  Kim was a very humble woman, more humble than we could have imagined.  Kim would simply tell us “I do jiujitsu” but it turned out, Kim was a practitioner of a very ancient samurai form of jiujitsu.  Not only that, but she was one of the best in the world, traveling internationally to teach the methods.  Who new we were daily working out with a Samurai!  Her sword has been displayed for a period of mourning in her Dojo, never to be unsheathed again, and we were witness to a very impressive ceremony.  Her son Luke, whom was injured during the accident, is doing remarkably well, recovering from a nearly severed thumb, a cracked skull and sinus at home with his father and Trailhead member Paul.  We would ask you if holding the comp in your gym, to have members bring donations to you and then you make a donation in the name of the gym (I feel a better way to show the CrossFit Community presence).  I got my inspiration for this workout from a WOD put up years ago (2008 I think) by CrossFit Inc called “the twins”…a truly terrible experience I have yet to forget.  

8/6/2015

Strength- Overhead squats 2.2.2.2.2 (90% 1RM)

WOD

9 minute AMRAP:

-9 Hang power snatch (#95/65)

-200m Run

8/5/2015

Strength- Deadlifts 2.2.2.2.2 (90% 1RM)

WOD

3 Rounds for time:

-25 Wall balls (#30/20)- perform w/ slam balls

-25 Ring dips

CASH OUT: 800m weighted run (#30/20)- NOT PART OF TIME

 

8/4/2015

Strength- Bench press 2.2.2.2.2 (90% 1RM)

WOD

15-12-9

-Push jerk (#165/105)

-Burpee box jump overs (24"/20)

-50 DU's @ end of each round

8/3/2015

Strength- Front squats 2.2.2.2.2 (90% 1RM)

WOD

"ANGIE"

For time:

-100 Pull ups

-100 Push ups

-100 Sit ups

-100 Air squats

*You must finish the first movement before moving on to the next.  NO partitioning reps!

8/1/2015

Strength- Agility

WOD

20 minute AMRAP:

-8 Toes to bar

-10 Burpee to bar

-12 Deficit push ups

7/31/2015

Strength- Strict press 8.8.8.8 (60% 1RM)

WOD

4 Rounds for time:

-15 Thrusters (#95/65)

-15 Pull ups

-200m Row

7/30/2015

Strength- 10 minute EMOM- 3 position snatch (high, hang, floor)- 55% 1RM

WOD

For time:

-400m Run

-10 OHS (#135/95)

-400m Run 

-8 OHS (#135/95)

-800m Run

-6 OHS (#135/95)

-200m Run

-4 OHS (#135/95)

-200m Run

-2 OHS (#135/95) 

7/29/2015

Strength- 4 rounds:

-200m Farmers carry (#55/44)

-60 second weighted plank (#45/25)

WOD

3 Rounds for time:

-21 Deadlifts (#135/95)

-15 Box jumps (24"/20)

-9 DB hang power cleans (#40/30)

7/28/2015

Strength- Back squats 8.8.8.8 (65% 1 RM)

Muscle ups or C2B pull-ups or Strict pull ups 5.5.5.5.5

WOD

12 minute AMRAP:

-10 Barbell lunges (#155/105)- 5 each leg

-10 HSPU

7/27/2015

Strength- 10 minute EMOM

3 Position clean (High, hang, floor) 55% 1RM

WOD

2 Rounds for time:

-100 DU's*

-15 Power snatch* (#95/75)

*For every break, athlete must perform 5 burpees

7/25/2015

PARTNER WOD

"MURPH"

-1 Mile run

-100 Pull ups

-200 Push ups

-300 Air squats

-1 Mile run

7/24/2015

Strength- Barbell bicep curls 12-10-8-6 (Increase load each set)/Barbell ab roll outs 10.10.10.10

WOD

7 minutes to establish 1RM:

-Cluster

AFTER PARTY: 100 push ups/100 sit ups (NO partitioning)

7/23/2015

Strength- Split jerks 1.1.1.1.1.1.1 (From rack)

WOD

10 minute AMRAP:

-10 Push press (#115/85)

-15 Pull ups

-20 DU's

 

7/22/2015

Strength- Snatch deadlifts 3.3.3.3.3

WOD

For time:

-800m Run

-400m Body weight walking lunges

-800m Run

7/21/2015

Strength- Weighted strict pull ups 5.5.5.5.5 

WOD

3 Rounds for time:

-50 Wall balls (#20/14)

-30 KB swings (#53/35)

-20 T2B

TIME CAP: 18 minutes

7/20/2015

Strength- OHS 3.3.3.3.3

ROB'S BDAY WOD

For time:

21-15-9

-Squat cleans (#115/85)

-Power snatch (#115/85)

7/18/2015

In-House comp @ 9am

7/17/2015

Strength- 25 minutes of mobility and flexibility

WOD

For time:

-800m Run

-30 Chest to bar pull ups

-40 Push press (#75/55)

-30 Front rack stationary lunges (#75/55)-30 each leg

-800m Run

*TIME CAP: 20 minutes

7/16/2015

Strength- Bench press 10.10.10.10 (70% 1RM)

WOD

"Annie"

50-40-30-20-10

-Double unders 

-Sit ups

CASH OUT: 2K row

7/15/2015

Strength- 8 minute EMOM

2 Squat cleans @ 80% 1RM

WOD

10 minute AMRAP:

-10 Ring Dips

-10 Box jumps (24"/20)

-200m Run

7/14/2015

Strength- Push press 3.3.3.3.3 (80% 1RM)

WOD

4 Rounds for time:

-20 DB snatch (#45/30)- 10 each arm

-15 Burpees

-35 DU's

7/13/2015

Strength- Back squats 3.3.3.3.3 (80% 1RM)

WOD

21-15-9

-Wall balls (#20/14)

-T2B

-400m Run @ end of each round

7/11/2015

WOD

PARTNER WOD

Complete as many reps as possible in 20 minutes:

-Run 400m

-60 Goblet alternating lunges (#30/20)

-50 Slam balls (#30/20)

-400m Run

-40 Weighted sit ups (#30/20

-30 Burpee over partner

-200m Run

*Both partners must complete allotted reps before moving on to the next exercise

 

7/10/2015

Strength- Deficit deadlifts 5.5.5.5.5 (#45 plate under each foot)

WOD

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

-Chest to bar pull ups (or ring muscle ups)

-HSPU (#45 plates for RX+)

-HRPU x2

7/9/2015

Strength- Front squats 1.1.1.1.1.1.1

WOD

5 Rounds for time:

-10 Burpee box jumps (24"/20)

-10 DB Thrusters (#35/25)

-20 DU's

7/8/2015

Strength- Resistance sprints x10 and Strict ring dips 4x10

WOD

20 minutes to establish a 1RM:

-Snatch

7/7/2015

DEB's BDAY WOD

18 minute AMRAP:

-20 KB swings (#53/35)

-13 Cal row

-20 SDHP (#75/55) 

CASH OUT: 150 Sit ups (Not part of WOD time)

 

7/6/2015

Strength- Skills (15 minutes to work on weaknesses- DU's, Butterfly pull ups, muscle ups, HSPU, rope climbs, etc.)

WOD

15-12-9

-Squat cleans (#115/85)

-Push jerk

7/4/2015

PARTNER WOD

HAPPY 4th OF JULY!!!

3 Rounds for time:

P1: 500m Row

P2: 200m Plate carry (#35/25) 

P1: 25 Pull ups

P2: Dead hang from bar- Both partners must work and rest at the same time

P1/P2:  75 DU's or 225 singles

*Both partners must complete each movement before moving on to the next set of exercises

7/3/2015

WOD

21 minute AMRAP:

-22 wall balls (#20/14)

-23 Sit ups

-24 Hand release burpees

-400m Run

7/2/2015

Strength- Strict press 3.3.3.3.3 

WOD

 4 Rounds for time:

-15 OHS (#95/65)

-15 Cal row

-15 Power cleans (#95/65)

7/1/2015

WOD

2 minutes max reps:

-Ring dips

2 minutes max reps:

-Strict pull ups

2 minute max reps:

-Deficit push ups (#45/25)

2 minutes max effort:

-Toes to bar

*Rest 1 minute between stations

**Repeat stations 2x

6/30/2015

Strength- Front squats 7.7.7.7.7 (75% 1RM)

JILL'S BDAY WOD

21-15-9-15-21

-Power snatch (#75/55)

-Box jumps (24"/20)

*200m run @ the end of each round

6/29/2015

Strength- Deadlifts 5.5.5.5.5.5.5 (85% 1 RM)

WOD

10 minute AMRAP:

-10 HSPU

-10 OH lunges (#95/65)

-20 DU's

6/27/2015

WOD

For time:

-800m Run

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

-50 Chest to bar pull ups

-75 DU's

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

-25 Chest to bar pull ups

-400m Run

6/26/2015

Strength- Bench press 7.7.7.7.7.7.7 (80% 1RM)

WOD

 10 minute AMRAP:

-100m Row

-10 Back squats (#115/85)- From floor

-200m Run

 

6/25/2015

Strength- Hip/Shoulder/Back mobility (20 minutes)

RENEE'S BDAY WOD

"DT"

5 rounds for time:

-12 Deadlifts (#155/105)

-9 Hang power cleans (#155/105)

-6 Push jerks (#155/105)

6/24/2015

MOLLY'S BDAY WOD

Complete as much as possible in 25 minutes:

-41 Thrusters (#75/55)

-41 Box jumps (24"/20)

-41 Power snatch (#75/55)

-41 Front rack stationary lunges (#75/55)

-41 HRPU

-41 Bar facing burpees

-41 Cal row

6/23/2015

Strength- 10 minute EMOM

EVEN minutes:

-Power clean+squat clean+Front squat (70% 1RM of squat clean for complex)

ODD minutes:

-30 DU's or 60 singles

WOD

18-15-12-9-6-3

-Pull ups

-Slam balls (#30/20)

-Sit ups

6/22/2015

Strength- Med ball mile (#30/20)

WOD

12 minute AMRepsAP:

-Push press (#115/85)

-Wall balls (#20/14)

*Ascending reps (2,4,6,8,10, etc.)

6/20/2015

WOD

For time:

-100 Hang power cleans (#75/55)

-100 Push ups

-100 Air squats 

-100 Burpee over bar

6/19/2015

Strength- Snatch (Power or squat) 3.3.3.3.3

WOD

 3 Rounds for time:

-30 KB swings (#53/35)

-30 Front squats (#95/65)

-400m Run

TIME CAP: 20 minutes

6/18/2015

Strength- Deadlifts 5.5.5.3.3.3.3 (5 @ 75% 1RM/3 @ 85% 1RM)

WOD

10 minute AMRAP:

-10 Box jumps (24"/20)

-10 Ring dips

-10 Toes to bar

6/17/2015

Strength- Ring push ups 15.15.15.15

WOD

5 Rounds for time:

-5 Power cleans (#205/135)

-10 Strict HSPU

6/16/2015

SATOKO'S BDAY WOD

25 minute AMRAP:

-16 Wall balls (#20/14)

-200m DB farmers carry (#45/30)

-40 DU's

6/15/2015

Strength- Back squats 5.5.3.3.1.1.1

WOD

15-12-9

-Thrusters (#115/85)

-Chest to bar pull ups

-35 Unbroken DU's at the end of each round

6/13/2015

WOD

30-25-20-15-10

-Box jumps (24"/20)

-Front rack stationary lunges (#75/55)

-Sit ups

6/12/2015

WOD

For time:

-1,500m Row

-40 DB squat cleans (#35/25)

-1,000m Row

-30 DB squat cleans (#35/25)

-500m Row

-20 DB squat cleans (#35/25)

 

6/11/2015

Strength- Body weight bench press 15.15.15/Strict ring dips 15.15.15

WOD

21-15-9

-OHS (#115/85)

-Toes to bar

6/10/2013

JON H. BDAY WOD

For time:

BUY-IN

-47 Burpees

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

-Deadlifts (#225/155)

-KB swings (#53/35)

CASH OUT

-47 Burpees

6/9/2015

Strength- Tire flips 10.10.10.10

WOD

12 minute AMRAP:

-25 Wall balls (#20/14)

-200m Weighted run (#30/20)

-15 Pull ups

6/8/2015

Strength- Clusters 2.2.2.2.2.2.2

WOD

5 Rounds for time:

-15 Push presses (#115/85)

-15 Box jump overs (24"/20)

TIME CAP: 18 minutes

6/6/2015

WOD

20 minute AMRAP:

-20 Wall balls (#20/14)

-20 HRPU

-20 Plate GTO (#45/35)

6/5/2015

WOD: 

For time:

-50 SDHP (#75/55)

-40 Burpee over bar

-30 C2B pull ups

6/4/2015

Strength- Back squats 15.15.15.15 (65% 1 RM)

TAMMY'S BDAY WOD

 18-15-12-6

-Power cleans (#155/105)

-40 DU's

-200m Run @ end of each round

6/3/2015

WOD

30 minutes to establish 1RM:

-Snatch

6/2/2015

Strength- L-sit pull ups 10.10.10.10

WOD

15 minute AMRAP:

-15 Toes to bar

-15 Deficit push ups

-15 Deadlifts (#115/85)

 

6/1/2015

WOD

-Clean and Jerk (1RM)

5/30/2015

WOD

In teams of 3, perform AMRAP:

3 minutes:

-KB Swings (#53/35)

rest 1 minute

3 minutes:

-Box jumps (24"/20)

rest 1 minute

3 minutes:

-DU's

rest 1 minute

3 minutes:

-Push ups

*ONLY 2 people can work at a time.  Add up all reps performed at the end of the 3 minutes

5/29/2015

WOD

For Time:

-65 Burpees

-30 Power snatch (#75/55)

-55 Wall balls (#20/14)

-20 Power snatch (#75/55)

-65 Cal Row

-10 Power snatch (#75/55)

5/28/2015

Strength- Push press 5.5.5.5.5 (75% 1 RM)

WOD

21-15-9

-DB Thrusters (#45/30)

-400m Run*

*Run occurs at the end of each round

5/27/2015

Strength- Resisted band sprints 10x (length of mats)

WOD

12 minute AMRAP:

-5 Hang cleans (#165/105)

-10 HSPU

-40 DU's

5/26/2015

Strength- OHS 5.5.5.5.5 (75% 1RM)

WOD

3 Rounds for time:

-20 OH plate lunges (#45/35)- 20 each leg

-200m Run

-20 Box jumps (24"/20)

5/25/2015

WOD

"MURPH"

-1 mile run

-100 Pull ups

-200 Push ups

-300 Air squats

-1 mile run

5/23/2015

WOD

20 minute AMRAP:

-15 Wall balls (#20/14)

-200m Run

-25 Sit ups

5/22/2015

Strength- Deadlift 7.7.7.7.7 (Increase load each set)

WOD

10 minute EMOM:

Even minutes- 4 Power snatch (#135/95)

ODD minutes- 12 KB swings (#53/35)

5/21/2015

Strength- Front squats 10.10.10.10 (65% 1RM- Perform all sets unbroken)

WOD

21-15-9

-DB snatch (#45/30)- 21 each side, 15, 9

-Strict ring dips

-Toes to bar

5/20/2015

Strength- Barbell glute/ham bridges (#45/35) 20.20.20* 

*Pause 2 seconds at the top of each raise

WOD

For time:

-150 Double unders

-75 Burpee to bar

-500m Row

-100 Double unders

-50 Burpee to bar

-500m Row

-50 Double unders

-25 Burpee to bar

-500m Row

TIME CAP: 25 minutes

5/19/2015

Strength- Bench press 10.9.8.7.6.5.4.3.2.1 (75% 1RM)

WOD

2 Rounds for time:

-40 Box jumps (24"/20)

-30 SDHP (#115/75)

-20 OHS (#115/75)

TIME CAP: 15 minutes

5/18/2015

Strength- Squat clean + Hang squat clean + Jerk 1.1.1.1.1.1.1

WOD

10 minute AMRAP:

-10 Push press (#115/85)

-10 Pull ups

5/16/2015

PARTNER WOD

For time:

-50 KB swings (#53/35)

-50 Box jumps (24"/20)

1,000m Run

-40 KB swings (#53/35)

-40 Box jumps (24"/20)

-800m Run

-30 KB swings (#53/35)

-30 Box jumps (24"/20)

-600m Run

-20 KB swings (#53/35)

-20 Box jumps (24"/20)

-400m Run

-10 KB swings (#53/35)

-10 Box jumps (24"/20)

-200m Run

*Only 1 person can work at a time.  Partners can partition reps however they see fit and the runs must be completed together.

 

5/15/2015

Strength- Ring dips 15.15.15 (90 sec. extended arm planks in between each set)

WOD

10 minute AMRAP:

-20 Wall balls (#20/14)

-15 Deadlifts (#155/105)

5/14/2015

Conditioning- 10 minute EMOM

Even minutes- 40 DU's or 80 singles

Odd minutes- 150m Row (max effort)

WOD

8 Rounds for time:

-10 Power snatch (#75/55)

-10 Toes to bar

-10 Deficit push ups (#45/25)

Time cap: 20 minutes

5/13/2015

Strength- 10 minute EMOM

Even minutes- 3 Power cleans (#175/115)

Odd minutes- 12 Burpees

WOD

3 Rounds for time:

-12 Hang cleans (#115/85)

-12 Front squats (#115/85)

-200m Run

5/12/2015

WOD

2015 Regional event #6

5 Rounds for time:

-25 Cal row

-16 C2B pull ups

-9 Strict HSPU

5/11/2015

Strength- Back squat pauses 3.3.3.3.3 (75% 1 RM- 3 second pause @ bottom of each squat)

WOD

4 Rounds for time:

-15 Thrusters (#95/65)

-15 Box jumps (24"/20)

-50 DU's

5/9/2015

WOD

"BACK TO THE BASICS"

-150 Sit ups

-125 Air squats

-100 Burpees

-75 HRPU

5/8/2015

Strength- Ring archer push ups 10.10.10

WOD

For time:

-750m Row

-25 Ring dips

-25 Hang snatch (#95/65)

-500m Row

-20 Ring dips

-20 Hang snatch (#95/65)

-250m Row

-15 Ring dips

-15 hang snatch (#95/65)

5/7/2015

Strength- Deadlift 1.1.1.1.1.1.1 (90% 1RM)

WOD

9-6-3

-Squat cleans (#205/145)

-Ring muscle ups*

*If you do not have muscle ups, you'll be performing C2B pull-ups x2 (18,12,6)

5/6/2015

WOD

5 Rounds for time:

-7 OHS (#135/95)

-11 HSPU

-18 Burpee over bar (Bar facing)

5/5/2015

Strength- Bench press 2.2.2.2.2 (85% 1RM)

WOD

"MAX REPS"

2 minutes of each exercise:*

-Pull ups

-Sit ups

-Push ups

-Wall balls (#20/14)

-Cal row

-Box jumps (24"/20)

-DU's

*1 minute rest between movements

5/4/2015

Strength- Front squats 1.1.1.1.1.1.1 (90% 1RM)

WOD

12 minute AMRAP:

-15 Push press (#115/85)

-15 Power cleans (#115//85)

5/2/2015

PARTNER WOD

10 minute EMOM*

-12 Burpees

-12 Slam balls (#30/20)

8 minute EMOM*

-10 HRPU

-10 Wall balls (#20/14)

6 minute EMOM*

-8 Pull ups

-8 KB swings (#53/35)

*Alternate partners every minute. There will be a 2 minute rest between each EMOM.

5/1/2015

Mobility/Skills- 25 minutes

WOD

30 minutes to establish

-Snatch 1RM

4/30/2015

Buy-In: 

-1200m Run

5 Rounds for Time:

-15 Toes to bar

-75 DU's

-15 Burpee box jumps (24"/20)

4/29/2015

Mobility- 20 minutes

WOD

30 minutes to establish

-1 RM Clean and jerk

4/28/2015

Strength- Push press 5.5.5.5.5 (75% 1RM)

WOD

10.9.8.7.6.5.4.3.2.1

-Deadlift (#225/155)

-Strict pull ups

*TIME CAP: 15 minutes

4/27/2015

Strength- Back squats 5.5.5.5.5 (75% 1RM)

WOD

3 Rounds for time:

-1,000m Row

-35 Wall balls (#20/14)

4/25/2015

NO CLASS

4/24/2015

Strength- DB split squats 15.15.15 (#45/35)- perform 15 per leg*

*Use the flat bench for your none working leg

WOD

4 Rounds for time:

-10 OHS (#115/85)

-20 Box jumps (24"/20)

4/23/2015

Strength- Deadlift 1.1.1.1.1 (1RM)

WOD

7 Rounds for time:

-7 Thrusters (#115/85)

-7 Power cleans (#115/85)

-7 HRPU

4/22/2015

For time:

-50 Toes to bar

-40 Cal row

-30 KB swings (#53/35)

-20 KB Thrusters (#53/35)- 10 each arm

-140 DU's

4/21/2015

Strength-  Ring dips 15.15.15.15

WOD

15 minute AMRAP:

-5 Hang power snatch (#115/85)

-7 HSPU

-200m Run

4/20/2015

Strength- Front squats 1.1.1.1.1 (1RM)

WOD

 2 Rounds for time:

-6 Squat cleans (#205/135)

-9 Box jumps (30"/24)

-15 C2B pull ups

4/18/2015

PARTNER WOD

Round 1
-50 DU’s (Each)- :90 max
-50 Med Ball Squat Cleans (modify w/ lighter wallball or w/ front squats) partners alt every other rep
> 50 toes to bar (partition reps as needed, one partner works at a time)
 

1:00 rest
 

Round 2
-75 DU’s (Each)- 2:00 max
-50 Burpee Box Jump over (modify with step up and over)
-50 pull ups (partition reps as needed, one partner works at a time)
 

1:00 rest


Round 3
 100 DU’s (Each)-2:30 max
-30 Shoulder to Shoulder Thruster (R+L=1) (modify w/ lighter ball)
-30 Alternating Front Lunges (R+L=1)
-50 heavy wallballs (w/ your chosen wall ball weight) one partner works at a time
 

1:00 Rest
 

Round 4
-100 DU’s (Each)-2:30 max
-8 bear crawl ball push (down and back = 1) 

4/17/2015

Strength- Bench press 1.1.1.1.1 (1RM)

WOD

12 minute AMRAP:

-12 Deficit push ups (#45/35)

-24 Wall balls (#20/14)

4/16/2015

Strength- Back squats 1.1.1.1.1 (1RM)

WOD

5 Rounds for time:

-500m Row

-75 DU's

4/15/2015

Strength- *Ring muscle ups 7.7.7.7.7

*If you do not have muscle ups, perform ring dips

WOD

3 Rounds for time:

-20 Muscle snatch (#95/65)

-20 Burpee over bar

4/14/2015

WOD

20 minute AMRAP:

-9 Push press (#135/95)

-18 Pull ups

-36 DU's

4/13/2015

Strength- 5 minute EMOM- 3 Front squats @ 80% 1RM (This is based off of your 1RM for a squat clean)

WOD

9 minute AMRAP:

-3 Power cleans (#185/125)

-6 Deadlifts (#185/125)

4/11/2015

WOD

5 Rounds for time:

-20 KB Sumo deadlift high pulls (#53/35)

-40 Sprinter sit ups

-60 DU's

4/10/2015

Strength- Bench press 20.20.20 (60% 1RM)

WOD

15 minute AMRAP:

-15 Cal row

-15 Ring dip

-15 OH plate walking lunges (#45/35)

4/9/2015

Strength- Snatch balance (from rack) 1.1.1.1.1

WOD

For time:

-10 Hang power snatch (#135/95)

-20 Box jumps (24"/20)

-30 Wall balls (#20/14)

-20 Box jumps (24"/20)

-10 Hang power snatch (#135/95)

4/8/2015

Strength- Tabata Row x2 (4 minute rest in between sets)

WOD

18 minute AMRAP:

-1 Deadlift (#300/200)

-11 Pull ups

-22 Sit ups

4/7/2015

Strength- Rope climbs 12 ascents and descents

WOD

2 Rounds for time:

-30 Burpees

-30 Push press (#95/65)

-60 DU's

4/6/2015

Strength- Back squats pauses 3.3.3.3.3 (3 second pause @ the bottom of each squat)

WOD

2 Rounds for time:

-20 Squat cleans (#95/65)

-20 KB swings (#53/35) 

4/4/2015

WOD

For time:

-800m Run

-50 Ring push ups

-400m Run

-40 Box jumps (24"/20)

-200m Run

-30 Goblet squats (#53/35)

4/3/2015

Strength- Strict chin ups 10.10.10.10

WOD

50-40-30-20-10

-DU's

25-20-15-10-5

-Toes to bar

*Perform 50 DU's then 25 T2B, 40 DU's then 20 T2b, etc.

4/2/2015

Strength- Squat snatch 2.2.2.2.2

WOD

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

-HSPU

-Thrusters (#105/75)

 

4/1/2015

Sara's BDAY WOD

15 minute AMRAP:

-3 Power cleans (#175/115)

-9 Burpee over bar

-15 Wall balls (#20/14)

 

3/31/2015

Strength- Bench press 7.7.7.7.7 (80% 1RM) + 10 Strict ring dips at the end of each set

WOD

3 Rounds for time:

-15 Deadlifts (#205/135)

-400m Run

-15 Box jumps (24"/20)

3/30/2015

Strength- OHS 5.5.3.3.3.1.1.1

WOD

12 minute AMRAP:

-1 Power snatch (#135/95)

-3 C2B pull ups

-2 Power snatch (#135/95)

-6 C2B pull ups

-3 Power snatch (#135/95)

-9 C2B pull ups

...continue rep scheme for 12 minutes.

3/28/2015

WOD

BUY-IN

-100 Push ups

4 Rounds for time:

-75 DU's

-25 Burpee to bar

-200m Weighted run (#30/20)

3/27/2015

WOD

"15.5"

For time:

-27 Cal row

-27 Thrusters (#95/65)

-21 Cal row

-21 Thrusters (#95/65)

-15 Cal row

-15 Thrusters (#95/65)

-9 Cal Row

-9 Thrusters (#95/65)

SCALED:

Men- #65

Female- #45

3/26/2015

Strength- 3,000m Row for time

WOD

5 Rounds for time:

-15 Hang cleans (#95/65)

-20 Wall balls (#20/14)

-25 Sit ups

3/25/2015

WOD

20 minute AMRAP:

-7 Chest to bar pull-ups or Muscle ups

-7 Push press (#135/95)

-21 DU's

3/24/2015

Strength- SPRINTS: 6x200m* and 2x400m**

*30 seconds rest between sets

**60 Seconds rest between sets

WOD

12-9-6

-Deadlifts (#255/185)

-Burpee box jump overs (24"/20)  

3/23/2015

Strength- Front squats 10.10.10.10 (55% 1RM)

WOD

4 Rounds for time:

-10 Power snatch (#75/55)

-200m Row

-30 Air squats

3/21/2015

PARTNER WOD

For time:

-50 HRPU

-40 KB goblet squats (#53/35)

-30 Burpees

-20 Box jumps (24"/20) 

-1,000m Row

*Both partners must complete all reps for each movement

**Only 1 partner can work at a time

3/20/2015

WOD

"15.4"

8 minute AMRAP:

RX- (#185/125)

-3 HSPU

-3 Cleans

-6 HSPU

-3 Cleans

-9 HSPU

- 3 Cleans

-12 HSPU

-6 Cleans

-15 HSPU

-6 Cleans

-18 HSPU

-6 Cleans

-21 HSPU

-9 Cleans

*Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. 

 

SCALED

Men- #95 Push press, #115 Clean

Women- #65 Push press, #75 Clean

8 minute AMRAP:

-10 Push presses

-10 Cleans

3/19/2015

Strength- Strict ring dips 10.10.10.10.10

WOD

10 minute AMRAP:

-12 GTO (#95/65)

-12 Toes to bar

-200m Run

3/18/2015

Strength- Power snatch 2.2.2.2.2

Millie T's BDAY WOD

5 Rounds for time:

-5 Deadlifts (#225/155)

-20 Wall balls (#20/14)

-25 Slam balls (#30/20)

3/17/2015

Strength- 800m Run + 1,000m Row for time

WOD

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

-Box jumps (24"/20)

-KB swings (#53/35)

-Pull ups

3/16/2015

Strength- Bench press 5.5.5.5.5 (80% 1 RM)

WOD

12 minute AMRAP:

-3 Front squats (#175/115)

-12 Burpees

3/14/2015

YOGA FOR ATHLETES

8:30am-9:30am

COST: $5 members/$10 non-members

*Please bring a mat if you have one

3/13/2015

WOD

"15.3"

14 minute AMRAP:

-7 Ring muscle ups

-50 Wall balls (#20/14)

-100 Double unders

 

SCALED:

14 minute AMRAP:

-50 Wall balls (#20/10)- Men and women on 9' target

-200 Single unders

 

3/12/2015

Conditioning- 4x400m Run (The goal is to improve your time each 400m- Rest 2 minutes between each round)

WOD

10 minute AMRAP:

-10 Power cleans (#115/85)

-25 Sit ups 

3/11/2015

Strength- Push press 10.10.10.10 (60% 1 RM)

WOD

3 Rounds for time:

-1o DB snatch (#45/30)- 10 each arm

-20 Slam balls (#30/20)

-300m Row

3/10/2015

WOD

20 minute AMRAP:

-5 Deadlifts (#225/155)

-10 Pull ups

-20 DU's

 

3/9/2015

Strength- 3 Squat clean (70% 1RM)- 6 minute EMOM

WOD

15-12-9

-Thrusters (#115/85)

-Burpee box jumps (30"/24)

*4oom Run at the end of each round

3/7/2015

WOD

"Double the Fun"

KAREN:

-150 Wall balls for time

then...

"ANNIE"

50-40-30-20-10

-Double unders

-Sit ups

3/6/2015

WOD

"15.2"

For as long as possible:

From 0:00-3:00

2 rounds:

-10 OHS (#95/65)

-10 Chest to bar pull ups

From 3:00-6:00

2 rounds:

-12 OHS (#95/65)

-12 Chest to bar pull ups

From 6:00-9:00

-14 OHS (#95/65)

-14 Chest to bar pull ups

*Etc., following the same pattern

SCALED DIVISION

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

-6 overhead squats (#65 / 45)

-6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

-8 overhead squats (#65 / 45)

-8 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

-10 overhead squats (65 / 45 lb.)

-10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

3/5/2015

Strength- Slam ball keg tosses 10.10.10 (#30/20)

WOD

10 Rounds for time:

-150m Row

-10 Ring push ups

-5 Sumo deadlift high pulls (#95/65)

3/4/2015

Strength- Back squats 7.7.7.7.7 (75% 1RM)

WOD

21-15-9

-HSPU

-GTO (#115/85)

TIME CAP: 15 minutes

3/3/2015

Strength- Barbell good mornings 10.10.10.10

WOD

3 Rounds for time:

-20 Ring dips

-20 Box jumps (24"/20)

-20 Overhead walking lunges (#45/35)- R+L=2

3/2/2015

Strength- 2 Squat snatch (75% 1RM) - 8 minute EMOM

WOD

"FOO"

-13 Bench press (#170/110)

Then...

20 minute AMRAP:

-7 Chest to bar pull ups

-77 DU's

-2 Clusters (#170/110)

-28 Sit ups

2/28/2015

WOD

10 Rounds for time:

-10 Wall balls (#20/14)

-10 Hand release burpees

-25 Double unders

2/27/2015

WOD

"15.1"

9 minute AMRAP:

-15 Toes to bar

-10 Deadlifts (#115/75)

-5 Snatches (#115/75)

"15.1A"

6 minutes to establish a 1RM- Clean and Jerk

-Perform both workouts on a 15 minute clock, start workout 15.1A immediately after finishing 15.1

SCALED OPTION

"15.1"

9 minute AMRAP:

-15 Hanging knee raises

-10 Deadlifts (#85/55)

-5 Snatches (#85/55)* Ground-to-overhead allowed

"15.1A"

-Same as RX'd

 

2/26/2015

Strength- 6 minute EMOM

3 Overhead squats + 3 Power cleans (#155/105)

WOD

5 rounds for time:

-10 Push press (#95/65)

-15 Back squats (#95/65)

TIME CAP: 15 minutes

 

2/25/2015

Strength- Banded Rowing 10x100m

WOD

21-15-9

-Strict pull ups

-Deadlifts (#225/155)

2/24/2015

Strength- Front squats 3.3.3.3.3 (85% 1RM)

WOD

4 Rounds for time:

-15 Box jumps (24"/20)

-12 Power snatch (#95/65)  

-9 Burpee over bar

2/23/2015

Strength- Bench press 7.7.7.7.7.7.7 (70% 1RM)

BRYAN'S BDAY WOD

For time:

-5,000m Row

TIME CAP: 22 minutes

2/21/2015

WOD

For time:

-100 Pull ups

-100 Squat jumps to bar

-100 Sit ups

-100 Burpees

TIME CAP: 25 minutes

2/20/2015

Strength- Overhead squats 5.5.5.3.3.3.1.1.1 (65%,75%, 85%)

WOD

7 minute AMRAP:

-20 HRPU

-20 Hang power clean (#95/65)

2 minute rest...

7 minute AMRAP:

-10 HSPU

-10 Burpees

2/19/2015

Strength- Snatch grip deadlifts 5.5.5.5.5

WOD

5 Rounds for time:

-9 Push press (#115/85)

-9 Barbell lunges (#115/85)- R+L=1

-50 Double unders

2/18/2015

WOD

For time:

-2,500m Row

5 minute rest...

10 minute EMOM:

EVEN: -10 Ring dips

ODD: -15 Toes to bar

2/17/2015

Strength- Squat clean+ Hang squat clean + High hang squat clean 1.1.1.1.1 (Increase load each set)

WOD

12 minute AMRAP:

-10 Chest to bar pull ups

-10 Thrusters (#115/85)

2/16/2015

Strength- Split jerks 2.2.2.2.2

WOD

21-18-15-12

-KB swings (#53/35)

-Burpee box jumps (24"/20)

-Wall balls (#20/14)- UNBROKEN

2/14/2015

WOD

"Sweetheart Special"

Teams of 2 for time:

-100 Box jumps (24"/20)*

-100 HRPU**

-2k Row***

-800m Weighted run (#45/35)****

*Partners must alternate box jumps

**Partner 1 will perform HRPU, while partner 2 holds an extended arm front plank

***Partners must rotate every minute

****Both partners must start and finish the run together

2/13/2015

Strength- Tire flips 10.10.10

WOD

BUY-IN:

-25 HSPU

4 Rounds for time:

-5 H. squat cleans (#115/85)

-400m Run

-15 Burpee over bar

 

2/12/2015

Strength- Ring dips 10.10.10.10.10

WOD

20 minute AMRAP:

-10 Pull ups

-10 Hang power snatch (#75/55)

-20 Sit-ups

2/11/2015

Strength- Back squat pauses (3 sec. hold @ bottom of squat) 5.5.5.5.5.5.5 (Perform all sets @ 75% 1RM)

JV's BIRTHDAY WOD

11 minute AMRAP:

-3  Deadlifts (#225/155)

-3 Toes to bar

-6 Deadlifts (#225/155)

-6 Toes to bar

-9 Deadlifts (#225/155)

-9 Toes to bar

*Continue to increase reps by 3 each round for entire 11 minutes

2/10/2015

Strength- Bench press 10.10.10.10 (Increase weight each set)

WOD

14 minute EMOM:

EVEN minutes:

-5 Power cleans (#165/115)

ODD minutes:

-10 Push ups

-15 DU's

2/9/2015

Strength- Man makers 10.10.10 (#45/35)

WOD

9-15-21

-KB Thrusters (#53/35)*

-KB Swings (#53/35)

*Athletes must perform at least 5 reps per side

CASH OUT: 800m Run

2/7/2015

YOGA FOR ATHLETES

8:30am-9:30am

$5 members

$10 non-members

2/6/2015

Strength- Strict pull ups 10.10.10.10

WOD

9-6-3

-Power snatch (#155/105)

-Front squats (#155/105)

 

2/5/2015

Strength- 4x10 Ring muscle ups or 4x10 Ring row + Ring dip

WOD

3 Rounds of:

1 minute:

-Squat cleans (#95/65)

1 minute:

-Deficit push ups (#45/25)

1 minute:

-Air squats

1 minute:

-Slam balls (#30/20)

*Each round will run on a continuous clock. There will be a 2 minute rest after each round. Your score will be total reps performed for each movement at the end of 3 rounds.

2/4/2015

Strength- Resistance sprints x8

WOD

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

-Push press (#115/85)

-Box jumps (24"/20)

*50 DU's on ODD rounds

2/3/2015

Strength- Deadlifts 5.5.5.5.5 (5RM)

WOD

12 minute AMRAP:

-20 Wall balls (#20/14)

-20 Chest to bar pull ups

2/2/2015

Strength- Power clean + Hang squat clean 1.1.1.1.1.1.1

WOD

4 Rounds for time:

-15 OHS (#95/65)

-15 Toes to bar

1/31/2015

WOD

BUY-IN

-200 DU's

2 Rounds for time:

-25 Burpee box jumps (24"/20)

-50 Goblet squats (#53/35)

-25 HRPU

-50 Plate GTO (#45/35)

CASH-OUT

-200 DU's

 

1/30/2015

Strength- Bear complex (Power clean+front squat+push press+back squat) 1.1.1

*Each set must be completed 7 times before the athlete can set the bar down

WOD

For time:

-1 mile run

-1,500m Row

1/29/2015

Strength- Push jerk 3.3.3.3.3 (Increase weight each set)

WOD

TABATA:

-Row (cal)

*2 minute rest

-Hang power snatch (#75/55)

*2 minute rest

-Push ups

*2 minute rest

-Deadlift (#135/95)

 

1/28/2015

Strength- Overhead static plate holds 1.1.1.1. (#45/35)- 1 minute per set

WOD

BUY-IN

-50 Burpees

12 minute AMRAP:

-15 Wall balls (#20/14)

-15 Pull ups

1/27/2015

Strength- Back squats 3.3.3.3.3 (85% 1RM)

WOD

5 rounds for time:

-10 DB squat snatch (#45/30)- R+L= 2*

-15 Box jumps (24"/20)

-50 DU's

*Athletes must alternate between right and left on the DB squat snatch. A total of 5 each arm must be completed each round

1/26/2015

WOD

BUY-IN

-800m Run

-500m Row

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

-HSPU

-Power cleans (#115/85)

1/24/2015

WOD

25 minute AMRAP:

-30 Air squats

-15 Push press (#95/65)

-30 Sit ups

1/23/2015

Strength- Front squats 2.2.2.2.2.2.2 (90% 1RM)

WOD

7 minute EMOM:

-3 Hang power snatch (#135/95)

-4 Burpees

1/22/2015

Strength- Bench press 5.5.5.5.5.5.5 (80% 1RM)

WOD

12 minute AMRAP:

-15 Deficit push ups (#45/25)

-15 KB swings (#53/35)

-30 DU's

1/21/2015

Strength- Squat snatch 1.1.1.1.1

WOD

3 Rounds for time:

-21 Thrusters (#95/65)

-15 Strict ring dips

-9 Box jumps (30"/24)

1/20/2015

WOD

20 minute AMRAP:

-10 Power cleans (#165/115)

-15 cal row

-20 Pull ups

1/19/2015

"CF TOTAL"

-Back squat (1RM)

-Strict press (1RM)

-Deadlift (1RM)

*Athletes have 3 attempts to establish a !RM for each movement

1/17/2015

WOD

In teams of 2:

3 Rounds for time:

-20 Back squats (#135/95)

-50 Burpee over bar (bar facing)

-80 Wall balls (#20/14)

*Only one partner can work at a time for all 3 movements.  For the back squats, reps must be alternated and the non working partner must hold the bar in the back rack position at full hip extension. Reps must also be alternated for the burpee over bar.  Partners can divide the reps as they see fit.    

1/16/2015

WOD

10 minute AMRAP:

-10 Deadlift (#185/125)

-10 HRPU

THEN...

For time:

-1 mile run

 

1/15/2015

Strength- Overhead squat pauses 3.3.3.3.3 (3 second pause at the bottom of each squat)

WOD

3 Rounds for time:

-400m Run

-15 GTO (#135/95)

-15 Box jumps (24"/20)

 

1/14/2015

WOD

-2,500m Row

(TIME CAP: 12 minutes)

10 minute AMRAP:

-DU's

AFTER PARTY: FOAM ROLLING

1/13/2015

Strength- Ring push ups 25.25.25.25

WOD

6 minute AMRAP:

-10 KB swings (#53/35)

-5 Burpees

3 minute rest then...

6 minute AMRAP:

-10 Power snatch (#75/55)

-10 Pull ups 

1/12/2015

Strength- Power clean + Squat clean and jerk 1.1.1.1.1

WOD

12-9-6

-Thrusters (#135/95)

-HSPU

1/10/2015

WOD

3 Rounds:

2 minutes at each station

-Row

-Box jump overs (24"/20)

-Sit ups

-OH plate stationary lunges (#45/35)

1/9/2015

Strength- L-sit chin ups or strict chin ups 5.5.5.5.5.5.5.5.5.5

WOD

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

-Deadlifts (#225/165)

-DB snatch (#45/35)- R+L= 1 rep

-200m Run

1/8/2015

Strength- Back squats 5.5.5.5.5.5.5

WOD

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

-Wall balls (#20/14)

-Toes to bar

1/7/2015

WOD

5 Rounds for time:

-9 Box jumps (24"/20)

-6 Burpee box jumps (24"/20)

-3 Squat cleans (#155/105)

*400m Run @ the end of each round

1/6/2015

Strength- Bench press 15.15.15.15.15 (65% 1RM)

WOD

12 minute AMRAP:

-25 Push press (#75/55)

-25 DU's

1/5/2015

Strength- Hang squat snatch 1.1.1.1.1.1.1 (Work up to 1RM)

WOD

21-15-9 COMPLEX:

21:

-8 Deadlifts (#135/95)

-7 Power cleans

-6 Power snatch

21:

-8 Pull ups

-7 Chest to bar pull ups

-6 Strict ring dips

15:

-6 Deadlifts (#135/95)

-5 Power cleans

-4 Power snatch

15:

-6 Pull ups

-5 Chest to bar pull ups

-4 Strict ring dips 

9:

-4 Deadlifts (#135/95)

-3 Power cleans

-2 Power snatch

9:

-4 Pull ups

-3 Chest to bar pull ups

-2 Strict ring dips

1/3/2015

WOD

20 minute AMRAP:

-5 Box jumps (24"/20)

-10 KB goblet squats (#53/35)

-15 Sit ups

1/2/2015

Strength- Back squats 10.10.10.10.10 (65% 1RM)

WOD

5 Rounds for time:

-15 Push press (#115/85)

-15 Burpee over bar (bar facing)

-15 Deficit push ups (#45/25)

12/31/2014

WOD

30-25-20-15-10-5

-Toes to bar

-OH stationary lunges (#95/65)

-Wall balls (#20/14)

*75 DU's at the end of each round

TIME CAP: 25 minutes

12/30/2014

Strength- Strict seated press 5.5.5.5.5

WOD

12 minute AMRAP:

-15 Pull-ups

-10 HSPU

12/29/2014

Strength- Front squats 5.5.5.5.5

WOD

21-15-9

-Squat cleans (#115/85)

-Box jumps (30"/24)