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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.

2016 WOD

12/31/2016

WOD

15 minute AMRAP:

"CINDY"

5 minute rest...

DESCENDING-ASCENDING

"ANNIE"

w/ Partner

50-40-30-20-10-10-20-30-40-50

-DU's

-Sit ups

 

12/30/2016

Strength- 10 minute EMOM:

A.) 5 Push jerks (#155/105)

B.) 5 Power cleans (#155/105)- must be touch and go 

WOD

3 Rounds for time:

-30 Wall balls (#20/14)

-100 DU's

12/29/2016

WOD

20 minute AMRAP:

-5 Power snatch (#135/95)

-10 HSPU

-15 Air squats

-35 DU's

12/28/2016

Strength- Bench press 3.3.3.3.2.2.2 (increase load each set)

WOD

For time:

-75 Pull ups

-75 Push ups

*At the top of every minute, perform 1 squat clean (#185/125)

12/27/2016

Strength- Back squats 3.3.3.3.2.2.2 (Increase load each set)

 

WOD

5 Rounds for time:

-15 DB thrusters (#35/25)

-20 Burpees

 

12/26/2016

CLOSED

12/24/2016

WOD

12 Days of Christmas:

1- Cluster (#155/105)

2- Front squats (#155/105)

3- Strict pull ups

4- Box jumps (30"/24)

5- DU's x5

6- Wall balls (#20/14)

7- KB swings (#53/35)

8- V ups

9- Deadlifts (#155/105)

10- Jumping lunges- each leg

11- Push jerks (#155/105)

12- 00m run

12/23/2016

Strength- Barbell bent over rows 5.5.5.5.5 (Increase load each set)

*In between sets, perform 10 alternating DB bicep curls 

WOD

5 minute EMOM:

-3 Hang squat cleans @ 70% 1RM

3 minute rest...

5 minute EMOM:

-3 Squat snatch @ 70% 1RM

12/22/2016

WOD

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

-Chest to bar pull ups

-Burpee box jump overs (24"/20)

-Ring push ups

12/21/2016

Strength- Strict press 5.5.5.5.5 (Start @ 65% 1 RM- Increase load each set)

WOD

45-35-25-15-5

-Wall balls (#20/14)

-Sit ups

12/20/2016

Strength- 10 minute EMOM:

A.) 10 TTB

B.) :45s Wall sit

WOD

12 minute AMRAP:

-5 Deadlifts (#255/175)

-10 Burpee over bar- bar facing

-50 DU's

12/19/2016

Strength- Clean and Jerk (25 minutes to est. 1RM)

WOD

21-15-9

-Rind dips

-HSPU

TIME CAP: 10 minutes

AFTER PARTY: TABATA ROW (CALS)

12/17/2016

WOD

"JACK"

With a partner, 20 minute AMRAP:

(Partners will alternate rounds)

-10 Push press (#115/85)

-10 KB swings (#53/35)

-10 Box jumps (24"/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

 

12/16/2016

WOD

22 minute AMRAP:

-10 Front squats (#165/115)

-12 Alt. OH DB Lunges (#35/25)

-14 Pull ups

12/15/2016

Strength- Banded deadlifts (20 minutes to est. a HEAVY TRIPLE)

WOD

5 Rounds for QUALITY:

-10 Hollow rock straight arm pull downs (Use PVC pipe and black band)

-50 DU's

12/14/2016

Strength- Squat snatch (20 minutes to est. HEAVY single)

WOD

9-6-3

-Power cleans (#205/155)

-Muscle ups (Ring or bar)

Time cap: 9 minutes

AFTER PARTY: 

3 Rounds:

-30 V ups

:60s Front plank

12/13/2016

Strength- Bench press 8.8.8.8 (Start @ 55% 1RM- Increase load per set)

WOD

For time:

-75 Push ups

-50 Hang power snatch (#75/55)

-50 Push ups

-40 Hang power cleans (#75/55)

-25 Push ups

-30 HR burpees

TIME CAP: 20 minutes

 

12/12/2016

Strength- Back squats 8.8.8.8 (Start at 50% 1RM, Increase load each set)

WOD

21-15-9

-Thrusters (#135/95)

-Box jumps (30"/24)

12/10/2016

WOD

20 minute AMRAP:

2 Rounds of:

"CINDY"

-5 Pull ups

-10 Push ups

-15 Air squats

1 Round of:

"DT"

-12 Deadlifts (#155/105)

-9 Hang power cleans (#155/105)

-6 Push jerks (#155/105)

12/9/2016

Strength- HS holds 8 x :30s (:30s rest between sets)

WOD

5 Rounds for time:

-15 KB swings (#53/35)

-15 SDHP (#75/55)

 

 

12/8/2016

Strength- Front squats 6.6.6.6 (Start @ 55%- Increase load per set)

WOD

Max Effort

4 minutes:

-Max power cleans (#155/105)

2 minute rest...

3 minutes:

-Max squat cleans (#155/105)

2 minute rest...

2 minutes:

-Ring dips

12/7/2016

Strength- 8x :30s Hollow body holds (Floor)

WOD

For time:

-50 KB goblet squats (#53/35)

-40 Toes to bar

-30 Burpee box jump overs (24"/20)

-20 DB renegade rows (#35/25)- each side

12/6/2016

Strength- Sotts Press 3.3.3.3.3 (LIGHT WEIGHT)

WOD

14 minute AMRAP:

-10 Barbell front rack lunges (#115/85)- reps are each leg

-10 Push jerks (#115/85)

-500m Row

12/5/2016

Strength- Back squats 6.6.6.6.6

WOD

 3 Rounds for time:

-15 Power snatch (#115/85)

-20 Chest to bar pull ups

12/3/2016

WOD

For time:

-75 Med ball cleans (#20/14)

-65 Wall balls (#20/14)

-55 Walking lunges w/ Med ball (#20/14)

-125 DU's

 

12/2/2016

Strength- Strict weighted chin ups 8.8.8.8.8 (Increase load each set)

WOD

12 minute AMRAP: (2,4,6,8, etc. rep scheme)

-Power cleans (#165/115) *MUST BE TOUCH AND GO

*For every time the athlete misses a rep or rests the bar on the floor, they must complete a 5 burpee penalty

-KB swings (#53/35)

12/1/2016

Strength- 22 minutes:

A.) Alt. single arm DB bench press (10.10.10.10)

B.)In between sets, perform 3x10 Barbell skull crushers- Increase weight each set)

WOD

3 Rounds for time:

-30 Box jumps (24"/20)

-30 HRPU

TIME CAP: 12 minutes

11/30/2016

WOD

22 minute AMRAP:

-15 Deadlifts (#185/125)

-20 Pull ups

-25 Wall balls (#20/14)

11/29/2016

Strength- DB Bulgarian split squats 10.10.10.10 (Each leg- Increase load each set)

WOD

10 minute EMOM:

EVEN minutes: 7 OHS (#155/105)

ODD minutes: 7 Ring muscle ups (SC= 7 Ring dips)

11/28/2016

Strength- Clean and jerk (25 minutes to est. a HEAVY DOUBLE)

WOD

10 Rounds for time:

-10 HSPU

-25 DU's

11/26/2016

WOD

25 minute AMRAP:

-30 Thrusters (#75/55)

-30 Push ups

-30 SDHP (#75/55)

-30 Lateral burpee over bar 

11/25/2016

Strength- Hang power snatch + Hang squat snatch (20 minutes to est. a HEAVY single)

WOD

4 Rounds for time:

-500m Row

*Your first round will be your pacer round.  For every second slower than your first round, you must perform 10 burpees per second.  Allotted burpees must be completed before the start of each round.  

11/24/2016

*CLOSED

HAPPY THANKSGIVING!!!

11/23/2016

WOD

For time:

-80 Wall balls (#20/14)

-40 Power snatch (#75/55)

-40 Wall balls (#20/14)

-20 Power snatch (#75/55)

11/22/2016

Strength- Front squats 3.3.3.3.3 (85% 1 RM)

WOD

10 minute AMRAP:

-5 Power cleans (#205/155)

-15 KB swings (#53/35)

11/21/2016

Strength-

3 minute AMRAP:

-Max push ups

3 minute AMRAP:

-Max pull ups

WOD

3 Rounds for time:

-15 Deadlifts (#225/155)

15 Wall balls (#20/14)

-15 Toes to bar

-15 Box jump overs (24"/20)

11/19/2016

CLOSED

*Come check out some of our athletes competing at the Turkey Challenge (Saturday and Sunday) @ Unser Racing

11/18/2016

Strength- Hang squat clean (20 minutes to est. a HEAVY DOUBLE)

WOD

For time:

-21 Power cleans (#135/95)

-21 Burpee over bar- Bar facing

-15 Power cleans (#155/115)

-15 Burpee over bar-Bar facing

-9 Squat cleans (#175/125)

-9 Burpee over bar- Bar facing

 

11/17/2016

WOD

5 Rounds for time:

-10 Push press (#115/85)

-15 Cal row

-25 Ring rows

TIME CAP: 16 minutes

AFTER PARTY- 5 Rounds for QUALITY:

-15 V ups

-15 Knee tuck crunches

-:20s Hollow body hold

-:20s Superman hold

11/16/2016

Strength- Bench press 5.5.3.3.3 (Increase load each set- start @ 65% 1 RM)

*10-20 Ring push ups between sets

WOD

6  minute AMRAP:

-10 Burpees 

-10 TTB

2 minute REST...

6 minute AMRAP:

-10 DB Thrusters (#35/25)

-2 Rope climbs

11/15/2016

Strength- Back squat pauses 5.5.5.5.5 (Increase load each set-  start @ 60% 1RM)

WOD 

18 minute AMRAP:

-40 DU's

-8 Front squats (#155/105)

-8 Deadlifts (#155/105)

-200m Run

11/14/2016

Strength- Strict press 5.5.5.5.5 (Increase load each set)

WOD

7 Rounds for time:

-10 Hang power snatch (#115/85)

-10 Pull ups

11/12/2016

PICK YOUR POISON

HERO WOD

"HAMMER" or "WITTMAN"

11/11/2016

Gymnastics- 5 Rounds:

-:20s L-sit (Boxes)

-50 DU's

(Time cap- 10 minutes)

WOD

4 Rounds for time:

-20 KB deadlifts (#53/35)

-20 Box jump overs (24"/20)

11/10/2016

Strength- 10 minute EMOM:

A.) 4 Strict skin the cats (Low rings)

B.) 6 Tire flips

WOD

14 minute AMRAP:

-12 Wall balls (#20/14)

-200m Run

-12 Strict ring dips

 

11/9/2016

Strength- 9 minute MAX REPS:

*Snatch @ 80% (Can either be a squat snatch or power snatch)

WOD

21-15-9

-KB front rack walking lunges (#53/35) in each hand- reps are each leg

-KB snatch- reps are each arm

11/8/2016

Strength- DB seated press 10.10.10.10 (Increase load each set)

WOD

2 Rounds for time:

-40 HSPU

-40 Strict pull ups

TIME CAP: 20 minutes

11/7/2016

Strength- Front squats 10.8.6.4.3.2.1

WOD 

12 minute AMRAP:

-10 Power cleans (#155/105)

-10 Burpee over bar- bar facing

11/12/2016

PICK YOUR POISON

HERO WOD

"HAMMER" or "WITTMAN"

11/11/2016

Gymnastics- 5 Rounds:

-:20s L-sit (Boxes)

-50 DU's

(Time cap- 10 minutes)

WOD

4 Rounds for time:

-20 KB deadlifts (#53/35)

-20 Box jump overs (24"/20)

11/10/2016

Strength- 10 minute EMOM:

A.) 4 Strict skin the cats (Low rings)

B.) 6 Tire flips

WOD

14 minute AMRAP:

-12 Wall balls (#20/14)

-200m Run

-12 Strict ring dips

 

11/9/2016

Strength- 9 minute MAX REPS:

*Snatch @ 80% (Can either be a squat snatch or power snatch)

WOD

21-15-9

-KB front rack walking lunges (#53/35) in each hand- reps are each leg

-KB snatch- reps are each arm

11/8/2016

Strength- DB seated press 10.10.10.10 (Increase load each set)

WOD

2 Rounds for time:

-40 HSPU

-40 Strict pull ups

TIME CAP: 20 minutes

11/7/2016

Strength- Front squats 10.8.6.4.3.2.1

WOD 

12 minute AMRAP:

-10 Power cleans (#155/105)

-10 Burpee over bar- bar facing

11/5/2016

WOD

14 minute AMRAP:

-400m Run

-25 Sit ups

-50 DU's

5 minute rest...

14 minute AMRAP:

-14 KB swings (#53/35)

-14 Goblet squats (#53/35)

-14 Push ups

 

11/4/2016

Strength- Bench press 10.8.6.4.3.2.1

WOD

20 minute AMRAP:

-50 Ring dips

-40 Thrusters (#105/75)

-30 C2B pull ups

-20 DB snatch (#35/25)- each arm

11/3/2016

Strength- Deadlifts 10.8.6.4.3.2.1

WOD

4 Rounds for time:

-10 Hang power cleans (#155/105)

-200m Farmers carry (#53/35)

11/2/2016

Strength- OHS 10.8.6.4.3.2.1 (Increase load each set)

WOD

12 minute AMRAP:

-5 Power snatch (#135/95)

-10 box jump overs (24"/20)

11/1/2016

Strength- 10.9.8.7.6.5.4.3.2.1 

*L-sit pull ups

WOD

16 minute AMRAP:

-200m Run

-20 Wall balls (#20/14)

-20 Burpees

-

10/31/2016

Strength-BTN Split jerk (20 minutes to est. a 1RM)

WOD

12 minute EMOM:

A.) 5 Clusters (#155/105)

B.) 15 TTB

10/29/2016

KICKBALL TOURNAMENT AND CHILI COOK-OFF

WHO: ANYBODY!

WHEN: Saturday, October 29th @ 9am

WHERE: Girl Scout Park (up the street from the gym)

WHY: To utilize our fitness outside of the box

*Chili- cook off to immediately follow tournament

 

10/28/2016

Strength- 12 minute EMOM:

A.) :30s Superman hold

B.) :30s Side plank left

C.) :30s Side plank right 

WOD

2 Rounds for time:

-50 Pull ups

-50 Ring dips

TIME CAP: 14 minutes

10/27/2016

Strength- KB Front rack lunges 10.10.10.10 (per leg- Increase weight each set)

WOD

20 minute AMRAP:

-400m run

-30 Cal Row

-20 Box jumps (24"/20)

10/26/2016

Strength- Back squats 5.5.3.3.1.1.1

WOD

9 minute AMRAP:

-5 OHS (#135/95)

-40 DU's

10/25/2016

Strength- 14 minute EMOM:

A.) 10 Strict pull ups and/or chin ups

B.) 15 KB swings (#53/35)

WOD

6 Rounds for time:

-10 Burpees

-10 Push ups

10/24/2016

Strength- Strict press 8.8.8.8.8 (Start @ 55% 1RM- Increase load each set)

WOD

For time:

-30 Squat cleans (70% 1RM)

10/22/2016

PARTNER WOD

"Runkle"

20 minute AMRAP:

-6 Deadlift (#225/165)

-7 Burpee pull ups

-10 KB swings (#70/53)

-200m Run

10/21/2016

Strength- 1 Power clean + 1 Split jerk + 1 Hang power clean (Est. a HEAVY complex)

WOD

15 minute AMRAP:

-15 Box jumps (30"/24)

-20 Cal row

-25 HRPU

10/20/2016

Strength- Plyo back squat jumps 10.10.10.10 (Form over load- Increase weight each set)

WOD

For time:

-30 Squat snatch (Use 70% 1RM)

10/19/2016

Strength- Sumo deadlifts 10.10.10.10.10 (Start @ 55% 1RM- Increase load each set)

WOD

For time:

-50 TTB

-50 Wall balls (#20/14)

-100 DU's

-25 Wall Balls (#20/14)

-25 TTB

10/18/2016

*NO 6pm class

Strength- OHS 10.10.10.10 (Start @ 55% 1RM and increase load each set)

WOD

11 minute AMRAP:

-10 OH barbell lunges (#95/65)

-20 Pull ups

10/17/2016

Strength- Narrow grip bench press 10.10.10.10.10 (Start @ 55% 1 RM and increase load each set)

WOD

4 Rounds for time:

-5 Squat cleans (#175/125)

-7 Pistols- (each leg)

-9 Deficit HSPU (#45/25)

10/15/2016

PARTNER WOD

5 Rounds for time:

-20 Wall balls (#20/14)

-20 Hang power snatch (#75/55)

-20 Ring push ups

*Partner 1 completes round 1 while partner 2 rests. Athletes will switch.  Both partners will complete 5 rounds

 

10/14/2016

Strength- Back squat pauses 4.4.4.4.4 (70% of 1RM)- 3 sec. pause @ bottom

WOD

12 minute EMOM:

Even minutes:

-10 Box jump overs (24"/20)

Odd minutes:

-10 Toes to bar

10/13/2016

WOD

10 Rounds for time:

-8 Power cleans (#95/65)

-8 Single arm Russian KB swings (#53/35)- each arm

-8 Burpee lateral jump over KB

10/12/2016

Strength-12 minute EMOM:

A.) 40 DU's

B.) 10 Wall balls (#30/20)

WOD

6 minute AMRAP:

-10 Deficit push-ups (#45/35)

-10 Chest to bar pull ups

3 minute REST...

6 minute AMRAP:

-5 Deadlifts (#255/175)

-15 Sit ups

10/11/2016

Strength- Push jerk 8.8.8.8.8 (Increase load each set)

WOD

21-15-9

-Muscle ups

-Man makers (#35/25)

10/10/2016

Strength- Halt squat snatch (Just below knees)- EST. 1RM

WOD

5 Rounds for time:

-6 Hang power cleans (#165/115)

-9 Front squats (#165/115)

-12 HSPU

TIME CAP: 18 minutes

 

10/8/2016

WOD

20 minute AMRAP:

-15 Power snatch (#95/65)

-15 Chin ups

-200m KB farmers carry (#53/35)- Only use 1 KB

10/7/2016 

Strength- 1 Squat clean + 1 Push jerk + 1 Split jerk (20 minutes to est. a HEAVY complex)

WOD

4 Rounds for time:

-10 Power cleans (#185/125)

-15 Lateral burpee over bar

-20 Wall balls (#20/14)

TIME CAP: 18 minutes

10/6/2016

Mobility- 15 minutes (Lacrosse ball and static/dynamic stretching)

WOD

Fitness Testing:

3:00 max effort: (2 minute rest between movements)

-Air squats

-Ring dips

-Box jump overs (24"/20)

-Strict Press (#45/35)- From rack

-Sit ups

10/5/2016

Strength- Weighted pull-ups 8.8.8.8.8

WOD

3 Rounds for time:

-15 DB thrusters (#35/25)

-30 Ring push ups

10/4/2016

Strength- Frankenstein squats 10.10.10.10 (Increase load each set)

WOD

12 minute AMRAP:

-12 TTB

-24 OH walking lunges (#45/35)

-36 DU's

10/3/2016

Strength- 2 Hang power snatch + 1 OHS (20 minutes to est. a HEAVY complex)

WOD

5 Rounds for time:

-15 KB swings (#53/35)

-15 Burpees

10/1/2016

See you at 8:30am

9/30/2016

Strength- 2 Power snatch + 1 squat snatch (20 minutes- Increase load each set)

WOD

9-15-21

-Strict chest to bar pull ups

-KB snatch (#53/35)

TIME CAP: 15 minutes

9/29/2016

Strength- Deadlifts 15.15.15.15 (Perform all sets at 55% 1RM)- Overhand grip ONLY

WOD

12 minute EMOM:

A.) 15 V-ups

B.) :30s Ring support hold

C.) 10 High hang squat cleans (#115/75)

9/28/2016

Gymnastics- 10 minute EMOM

A.) 3-5 Muscle ups (SC= 2 pull ups + 1 Dip x3)

B.) 10 Alt. pistols

WOD

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

-Push press (#135/95)

-HRPU's

-Box jumps (24"/20)

9/27/2016

Strength- Back squat 15.15.15.15 (Perform all sets @ 65% 1RM)

WOD

For time:

9-6-3

-Power cleans (#205/155)

*400m Run in between rounds

 

9/26/2016

Strength- Bench press 15.15.15.15 (Perform all sets @ 65% 1RM)

WOD 

14 minute AMRAP:

-10 HSPU

-15 Pull ups

-20 Cal row

9/24/2016

WOD

3 Rounds for time:

-20 Front squats (#115/85)

-40 Sit ups

-400m Run

9/23/2016

Strength- 12 minute EMOM:

A.) 10 DB strict press (#35/25)

B.) 10 DB hang power cleans (#35/25)

C.) :45s Front plank

WOD

For time:

-80 DB step ups (24"/20)- 40 each leg

*200m Run every 20 reps

9/22/2016

Strength- Squat snatch (25 minutes to est. a Double- doesn't need to be touch and go but MINIMAL rest between reps 1 & 2)*

*PENALTY= For every missed snatch, 10 burpees will need to be completed before the next set

WOD

10 minute AMRAP:

-10 Wall balls (#20/14)

-10 Toes to bar

9/21/2016

Gymnastics- 12 minute EMOM:

A.) 10-15 Deficit push ups (#45/25)

B.) 10 DB renegade row (#35/25) 

WOD

20 minute AMRAP:

-25 Air squats 

-15 Slam balls (#30/20)

-40 DU's

9/20/2016

Strength- Snatch balance (20 minutes of skill work- work up to moderate triple)

WOD

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

-Hang power cleans (#155/115)

-Burpee box jump over (24"/20)

TIME CAP: 15 minutes

9/19/2016

Strength- 2 Split jerks (Work up to 70% 1RM)

WOD

3 Rounds for time:

-15 Push press (#135/95)

-25 Pull ups

TIME CAP: 15 minutes

 

9/17/2016

WOD

In teams of 2:

For time:

-150 Med ball cleans (#20/14)

-100 HRPU

-150 Cal Row

-1 mile run

9/16/2016

Strength- 10 minute EMOM:

A.) 12 Ring Dips

B.) 5 Power cleans (#175/125)- Must be touch and go

WOD

10-8-6-4-2

-Deadlifts (#255/185)

-HSPU

9/15/2016

Gymnastics: 12 minute EMOM:

A.) 4 wall walks (sc= 4 Handstand to wall/Box hspu)

B.) :30 Hollow hold w/pvc pipe

WOD

AMRAP:

5:00 minutes

-Max effort tire flips

3 minute rest..

5:00 minutes

-Max effort Push jerks (#135/95)

9/14/2016

Strength- Resistance sprints x10

WOD

3 Rounds for time:

-20 Ring push ups

-50 DU's

-20 KB goblet lunge- each leg (#53/35)

-50 DU's

TIME CAP: 14 minutes

 

9/13/2016

Strength- (20 minutes) 1 Cluster + 2 hang squat cleans + 3 power cleans (5x1- Increase load each set)

*You cannot set the bar down during the complex

Margaret's B-DAY WOD

3:00, 6:00, 9:00 AMRAP:

-20 wall balls (20/14)

            -15 KBS (55/35)

            -20 box jumps (24/20)

            -15 T2B

            -30 squat snatches 155/105

*Start at the beginning of the movements at start of each AMRAP (i.e. start over at wall balls at each new AMRAP), :30s rest between rounds, score = total reps

Strength- 1RM Front Squat (25 minutes)

WOD

21-15-9

-OHS (#95/65)

-Burpee over bar- bar facing

-Chest to bar pull ups

TIME CAP: 15 minutes

 

9/10/2016

WOD

20 minute AMRAP:

In teams of 3:

P1: 400m plate run (#35/25), 20 pull ups

P2: 400m KB run (#53/35), 20 Burpee box jumps (24"/20)

P3: 400m slam ball run (#30/20), 20 Hang power clean (#95/65)

*Athletes can start at any station.  Athletes may not move on to the next station until the partner ahead of them has completed the allotted reps. Score will be total rounds completed (Each station counts as 1 round)

9/9/2016

Strength- 1RM Overhead squat (20 minutes)

WOD

40-30-20-10

-KB swings (#53/35)

-Wall balls (#20/14)

-Cal row

TIME CAP: 20 minutes

 

9/8/2016

Gymnastics- 14 minute EMOM

A.) 2 Rope climbs

B.) 10 Burpees

CrossFit Team Series

WOD

For time:

-100 DU's

-25 Toes to bar

-25 Deadlifts (#225/155)

-50 Box jump overs (24"/20)

TIME CAP: 10 minutes

9/7/2016

Strength- 1RM Bench press (25 minutes)

WOD

4 Rounds for time:

-7 Squat cleans (#165/125)

-14 Chest to bar pull ups

TIME CAP: 13 minutes

9/6/2016

Strength- 35 minutes to est. the following:

-1RM Back squat

-1RM Push press

WOD

For time:

-1 mile run

9/5/2016

CLOSED for Labor Day

9/3/2016

Strength- 10 minute EMOM:

A.) 10 barbell bicep curls (#65/35)

B.) :30s Hollow hold

WOD

14 minute AMRAP:

With a partner- ascending reps (2,4,6,8,10, etc.)

-Clean and jerk (#115/85)

-KB swings (#53/35)

*Only 1 partner can work at a time. Both partners must complete the allotted amount of reps before moving on to the next set

9/2/2016

Strength- OHS 2.2.2.2.2 (Start @ 80% 1RM- Increase load each set)

WOD

For time:

-60 DB thrusters (#35/25)

-50 Box jumps (24"/20)

-40 Wall balls (#20/14)

-30 Strict pull ups

TIME CAP: 20 minutes

9/1/2016

Strength- 2 Hang power cleans (20 minutes to est. a HEAVY single)

WOD

15 minute AMRAP:

-5 Power snatch (#135/95)

-200m Weighted run (#30/20)

8/31/2016

Strength- Front squat 2.2.2.2.2 (Start @ 80% 1RM- Increase load each set)

WOD

4 Rounds for time:

-15 Deadlifts (#205/155)

-15 Lateral burpee over bar 

8/30/2016

Strength- Push press 2.2.2.2.2 (Start @ 80% 1RM- Increase load each set)

WOD

For time:

-100 Push ups

-100 Ring dips

TIME CAP: 12 minutes

AFTER PARTY: 100 V-ups

8/29/2016

Strength- Back squats 2.2.2.2.2 (Start @ 80% 1RM- Increase load each set)

WOD

"FRAN"

21-15-9

-Thrusters (#95/65)

-Pull ups 

8/27/2016

WOD

For time:

*In teams of 2, Partner 1 working on the even minutes and partner 2 working on the odd minutes

-100 Burpee box jump overs (24"/20)

-100 DB Thrusters (#35/25)

-100 Alt. DB snatch (#35/25)

-Run 800m

TIME CAP: 30 minutes

8/26/2016

Strength- Front squats 3.3.3.3.3 (Start @ 70% 1RM- Increase load each set)

WOD

10 Rounds for time:

-10 C2B pull ups

-10 HSPU

-25 DU's

TIME CAP: 16 minutes

 

8/25/2016

Strength- Push press 3.3.3.3.3 (Start @ 70% 1RM- Increase load each set)

WOD

14 minute AMRAP:

-40 Push press (#115/85)

-30 Hang cleans (#115/85)

-20 Front squats (#115/85)

-10 Burpees

8/24/2016

Strength- Bench press 3.3.3.3.3 (Start @ 70% of 1RM- Increase load each set)

WOD

18-15-12-9-6-3

-Wall balls (#20/14)

-Box jumps (30"/24)

-Ring dips

8/23/2016

Strength- OHS 3.3.3.3.3 (Start @ 70% 1RM- Increase load each set)

WOD

"AMANDA"

9-7-5

-MU's

-Squat snatch (#135/95)

 

8/22/2016

Strength- Snatch grip deadlift 3.3.3.3.3 (Start @ 70% of conventional deadlift 1RM)

WOD

3 Rounds for time:

-10 Squat cleans (#135/95)

-20 Toes to bar

8/20/2016

CLOSED

8/19/2016

Strength- Back squats 5.5.5.5.5 (Start @ 60% 1RM- Increase load each set)

WOD

8 Rounds for time:

-10 Box jumps (24"/20)

-10 HSPU

-10 SDHP (#95/65)

TIME CAP: 20 minutes

8/18/2016

Strength- Weighted plank 5x :60s (#45/25)- :60 rest between sets

WOD

For time:

-100 Sit ups

-100 DU's

-1K Row

AP: 100 Ring push ups

8/17/2016

Strength- Push press 5.5.5.5.5 (Start @ 60% 1RM, Increase load each set)

WOD

5 minute EMOM:

-5 Squat snatch (65% 1RM)

2 minute rest...

5 minute EMOM:

-7 Deadlifts (65% 1RM)

8/16/2016

Strength- Bench press 5.5.5.5.5 (Start at 60% 1RM- Increase weight each set)

WOD

20 minute AMRAP:

-10 Power cleans (#155/115)

-12 Pull ups

-15 Lateral burpee over bar

8/15/2016

Strength- Front squats 5.5.5.5.5 (Start @ 60% of 1RM and increase weight each set)

WOD

5 Rounds for time:

-20 KB swings (#53/35)

-20 Wall balls (#20/14)

8/13/2016

2nd Annual In-House Competition

Begins @ 9am

Come and cheer on your fellow athletes as they battle for the CF Profectus Crown... It's going to be a barn burner!

Live DJ, raffle prizes, Paleo food truck and more...

COME GET SOME!!!

8/12/2016

WOD

30-25-20-15-10

-Cal Row

50-40-30-20-10

-Sit ups

80-70-60-50-40

-DU's

AFTER PARTY: Foam roll

 

*Perform 30 cal row, 50 sit ups and 80 DU's.  Follow this pattern for entire WOD

 

8/11/2016

Strength- 8 minute EMOM:

A.) 8 DB squat cleans (#35/25)

B.) 12 Ring dips

WOD

10 minute AMRAP:

-5 Hang power cleans (#135/95)

-10 Burpee box jumps (24"/20)

8/10/2016

Strength- 20 minutes of Banded mobility (Hips/Shoulders/Back)

WOD

4 Rounds for time:

-25 Deficit HRPU

-400m Run

 

8/9/2016

Strength- Reverse grip Pendlay rows 10.10.10.10 (Increase weight each set UNLESS form gets sloppy)

*After each set, perform 10 chin ups.  Weighted if possible

WOD

8 minute AMRAP:

-10 KB swings (#53/35)

-15 Goblet squats (#53/35)

3 minute rest then...

8 Minute AMRAP:

-15 Pull ups*

-30 DU's

*Protect your hands especially if you're competing on Saturday.  You may also modify as needed

8/8/2016

Strength- Hang squat clean + 2 Front squats (20 minutes to work up to a HEAVY complex)

WOD

6 minute EMOM:

A.) 15 Cal row

B.) 12 Burpees

2 minute REST...

6 minute EMOM:

A.) 5 Squat cleans (#135/95)

B.) 8 Push jerks (#135/95)

AFTER PARTY: 100 V-ups

8/6/2016

WOD

In teams of 2:

"BARBARA"

5 Rounds for time:

-20 Pull ups

-30 Push ups

-40 Sit ups

-50 Squats

*Both athletes can work at the same time to complete the allotted reps 

8/5/2016

Strength- Split jerks (20 minutes to est. 1RM)- from rack

WOD

12 minute AMRAP:

-10 HSPU

-10 KB snatch (#53/35)- 5 each hand

-200m Weighted run (#45/35)

8/4/2016

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

WOD

3 Rounds for time:

-12 Push jerks (#135/95)

-50 DU's

-15 Power cleans (#135/95)

-50 DU's

8/3/2016

WOD

50-40-30-20-10

-Wall balls (#20/14)

-Cal Row

-Sit ups

 

8/2/2016

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

WOD

8 rounds for time:

-10 Box jumps (24"/20)

-10 Med ball cleans (#20/14)

-10 Deficit push ups (#45/35)

TIME CAP: 18 minutes

8/1/2016

Strength- 1 Squat snatch + 1 Hang power snatch (20 minutes to work up to a HEAVY single)

WOD

9-15-21

-Strict pull ups

-Thrusters (#95/65)

-KB swings (#53/35)

TIME CAP: 13 minutes

7/30/2016

YOGA FOR ATHLETES

8:30-9:30am

(In place of our regular adult class)

Members- $5

Non members- $10

COME GET YOUR STRETCH ON!!!

7/29/2016

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

WOD

8 minute AMRAP:

-3 OHS (Take 70% of total lifted in the strength)

-6 Burpee over bar

AFTER PARTY: 1k Row

7/28/2016

Gymnastics- 12 minute EMOM:

A.) 5 Ring MU's or 5 Ring dips+5 chin ups

B.) 10 Hollow hold to L-sit

C.) :30s Superman hold

WOD

3 Rounds for time:

-15 T2B

-50 DU's

-15 Hang Snatch (#95/65)

 

7/27/2016

Strength- Clean and Jerk (20 minutes to est. 1RM)

WOD

For time:

-1 mile Run

-40 Box jumps (24"/20)

-30 C2B pull ups

-20 Front rack lunges (#95/65)- each leg

TIME CAP: 20 minutes

7/26/2016

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

WOD

3 Rounds for time:

-30 Push ups

-30 Wall balls (#20/14)

-30 Ring dips

TIME CAP: 15 minutes

7/25/2016

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

WOD

12-9-6

-Hang power cleans (#165/115)

-Push jerks (#165/115)

TIME CAP: 10 minutes

7/23/2016

WOD

"HELEN"

3 Rounds for time:

-400m Run

-21 KB swings (#53/35)

-12 pull ups

TIME CAP: 15 minutes

Then...

3 Rounds for time:

-15 Burpee box jumps (24"/20)

-15 KB/DB push press (35/25)

 

 

7/22/2016

Strength- Front squats 2.2.2.2.2 (Perform all sets @ 90% 1RM)

WOD

3 Rounds for time:

-60 Cal row

-15 OHS (#115/85)

7/21/2016

Gymnastics- 4x15 planche throughs

WOD

15 minute AMRAP:

-10 Deadlifts (#205/155)

-100 DU's

7/20/2016

Strength- Bench press 2.2.2.2.2 (Perform all sets @ 90% 1RM)

Strength 1A- 150 push ups (10 minute time cap)

WOD

2 Rounds for time:

-400m Run

-40 Wall balls (#20/14)

7/19/2016

WOD

"When Rob met Mary"

25 minute AMRAP:

-7 Bear complex*

-19 Box jump overs (24"/20)

-1 Round of "MARY"

-7 Bear complex

-19 Box jump overs (24'/20)

-2 Rounds of "MARY"

-7 Bear complex

-19 Box jump overs (24"/20)

-3 Rounds of "MARY"

Continue this pattern for 25 minutes...

RX+= 135/95

RX= 115/75

SC= 95/55

BEAR COMPLEX=Power clean+Front squat+Push press+Back squat+Push press (athletes will perform a 5 burpee penalty for resting th bar on the floor any time during the 7 reps)

"MARY"= -5 HSPU, 10- Pistols, 15 Pull ups 

 

7/18/2016

Strength- Back squats 2.2.2.2.2 (90% 1RM)

WOD

3 Rounds for time:

-10 Burpees

-15 GTO (#115/85)

-20 DU's 

7/16/2016

Strength- 10 minute EMOM:

A.) 12 Toes to bar

B.) :30s Handstand hold

WOD

2-4-6-8-10-12

-Thrusters (#115/85)

-25 Air squats

*200m run between each round

TIME CAP: 25 minutes

7/15/2016

Strength- Every :90s for 21 minutes:

-2 Squat snatch @ 65% 1RM  

*Focus on bar speed and consistency @ light weight

WOD

For time:

42-35-28

-Deficit push-ups (#45/35)

-Burpee to plate

7/14/2016

Strength- Strict Press (Banded w/ kettlebells) 3.3.3.3.3

*QUALITY OVER LOAD

WOD

12-9-6

-GTO (#155/105)

30-20-10

-Wall balls (#20/14)

TIME CAP: 12 minutes

*Perform 12 GTO and 30 wall balls. Perform 9 GTO and 20 wall balls.  Perform 6 GTO and 10 Wall balls.

7/13/2016

Strength- Banded deadlifts (3.3.3.3.3.3.3)- Choose a light to moderate weight and Increase load each set

WOD

18 minute AMRAP:

-400m Row

-75 DU's

-20 Box jumps overs (24"/20)

7/12/2016

Gymnastics- 12 minute EMOM:

A.) 4 Deficit handstand push ups (#45x2)

B.) 8 Strict ring dips

C.) 12 HRPU

Strength- Front squats 8.8.8.8 (65% 1RM)

WOD

7 minute AMRAP:

-10 Power snatch (#75/55)

-10 Toes to bar

7/11/2016

Strength- Hang squat clean + Squat clean + Jerk (Work up to a single heavy)

WOD

21-15-9

-OHS (#135/95)

-C2B pull ups

TIME CAP: 12 minute

7/2/2016

PARTNER WOD

For time:

*Both partners must complete each movement before moving on to the next round

P1: Row 100 Cals

P2: Weighted front plank (#45)

*SWITCH

P1: 40 Push press (#95/65)

P2: 40 OH lunges (#25/15)- 40 reps each leg

*SWITCH

P1: 200 DU's

P2: Wall sits

*SWITCH

-30 Partner hand slap push ups

 

 

7/1/2016

Strength- 10 minute EMOM:

A.) 12 Strict ring dips

B.) 12 Strict pull ups

WOD

4 Rounds for time:

-400m Run

-5 Front squat (#205/155)

-30 Sit-ups

TIME CAP: 18 minutes

 

6/30/2016

Strength- 2 Push press + 3 Push jerks (5 sets total)

WOD

6 minute AMRAP:

-10 Wall balls (#20/14)

-20 DU's

2 minute rest...

6 minute AMRAP:

-10 Slam balls (#30/20)

-150m Row

6/29/2016

Mobility- Banded and lacrosse ball smashing (20 minutes)

WOD

22 minute AMRAP:

-5 Dealifts (#245/165)

-15 Burpee box jump overs (24"/20)

-15 Toes to bar*

SC= V-ups (#10 plate)

 

6/28/2016

Strength- Clean and Jerk (20 minutes to est. 1RM)

WOD

12 minute AMRAP:

-8 OHS (#115/85)

-12 Ring dips

-200m Run

 

6/27/2016

Strength- Back squats 2.2.2.2.2 (Perform all sets @ 90% 1 RM)

Gymnastics- 8 minute EMOM:

A.) :45s Hollow hold

B.) 20 Push ups

WOD

3 Rounds for time:

-10 Barbell step ups on 20" box (#95/65)- each leg

-20 Pull ups

-50 DU's

6/25/2016

WOD

With a partner: 

25 minute AMRAP:

-100 Sit ups*

-50 Tire flips

-50 Pull ups/partner dead hang

-50 Burpee over partner 

-100 Air squats*

*Movement must be performed synchronized and both partners must complete all reps

**All other movements, reps can be partitioned between both partners how they choose

 

6/24/2016

Strength- Bent over barbell row (Reverse grip) 5.5.5.5.5 -"Form over load" -Coach G

-In between sets, perform 10 chin ups (weighted if possible)

WOD

3 Rounds for time:

-21 Box jumps (24"/20)

-15 Hang squat cleans (#95/65)

-9 Deficit HSPU (#45) 

6/23/2016

Strength- Narrow grip bench press 5.5.5.5.5 (Start @ 65% 1RM)- Between sets, perform a :45s handstand hold

WOD

18-15-12-9-6-3

-Power snatch (#105/75)

-SDHP (#105/75)

TIME CAP: 13 minutes

6/22/2016

Conditioning- 2k Row + 1 mile run

WOD

For time:

-25 Burpees

-50 Push ups

-75 BW walking lunges (total)

-100 DU's

-75 BW walking lunges

-50 Push ups

-25 Burpees 

TIME CAP: 22 minutes

6/21/2016

Strength- Push press 5.5.5.5.5 (Start at 65% of 1RM and increase weight each set)

Gymnastics- 8 minute AMRAP:

-12 Ring dips

-12 Toes to bar

WOD

10-8-6-4-2

-Push jerks (#165/105)

-Power cleans (#165/105)

6/20/2016

Strength- Deadlifts (20 minutes to est. a HEAVY TRIPLE)

WOD

4 Rounds for time:

-12 Thrusters (#115/85)

-24 Wall balls (#20/14)

6/18/2016

WOD

With a partner, complete the following:

-800m Weighted run (#30/20)*

P1: 5o Soulder to shoulder squats

P2: 50 HR burpees

*SWITCH

P1: 50 Slam balls (#30/20)

P2: 50 Pull ups

*SWITCH

-800m Weighted run (#30/20)*

*Each partner must run with the weight 400m

6/17/2016

Strength- Halt power snatch (2 second pause) Work up to a heavy DOUBLE- 20 minutes

WOD

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

-Strict HSPU**

-KB snatch (#53/35)- reps are each hand

*200m Run between rounds

TIME CAP:18 minutes

**Scaling= Ring dips x2

6/16/2016

Strength- 12 minute EMOM:

A.) 15 push ups

B.) :45s Extended arm front plank

C.) :30s Hollow hold

WOD

10 Rounds for time:

-2 Rope climbs

-5 Hang squat cleans (#155/105)

TIME CAP: 20 minutes

6/15/2016

Strength- Single arm KB strict presses 10.10.10.10 (Increase weight each set if possible)

WOD

For time:

-200 DU's

-50 Box jumps (24"/20)

-50 Push presses (#95/65)

-200 DU's

TIME CAP: 16 minutes

 

6/14/2016

Gymnastics- 14 minute EMOM:

A.) 7 Strict C2B pull ups

B.) 12 TTB

WOD

12 minute AMRAP:

-7 Deadlifts (#225/155)

-9 Plate OH lunges (#45/35)- reps are each leg

-11 Med ball cleans (#20/14)

6/13/2016

Strength: OHS 6.6.6.6.6 (Start @ 65% 1RM)

WOD

3 Rounds for time:

-30 KB swings (#53/35)

-30 Push ups

-60 DU's

6/11/2016

WOD

Max Reps:

2 minutes:

-HRPU

4 minutes:

-Wall balls (#20/14)

6 minutes:

-Burpee box jump overs (24"/20)

8 minutes:

-Stationary lunges

6 minutes:

-Air squats

4 minutes:

-DU's

2 minutes:

-HRPU

*1 minute REST between stations

 

 

6/10/2016

Strength- Squat snatch + 2 OHS (20 minutes to est. a single heavy)

WOD

12-9-6

-Thrusters (#135/95)

-HSPU

 

6/9/2016

Gymnastics- 5x :60s weighted front plank (#45)- :30s rest between sets

Strength- Reverse grip bent over barbell rows 10.10.10.10.10 (Increase weight each set)

WOD

For time:

-50 Toes to bar

-50 Burpees

TIME CAP: 10 minutes

6/8/2016

Strength- Back squat pauses- 3 second pause 5x3 @ 80% 1RM

Skill work- Light DB squat snatch (10 minutes)

WOD

12 minute EMOM:

A.) 5 DB squat snatch (#40/30)- reps are per each arm 

B.) 6-10 Box jumps (30"/24)

6/7/2016

Strength- Deficit deadlifts (5x7- starting at %50 1RM)

WOD

10 minute AMRAP:

-7 Push jerks (#155/105)

-7 Power cleans (#155/105)

 

6/6/2016

WOD

4 Rounds for time:

-30 Wall balls (#20/14)

-15 Strict pull ups

TIME CAP: 11 minutes

Strength- Bench press 5x8 (Perform a set every :90s)- Increase load each set starting at 65% 1 RM

6/4/2016

WOD

22 minute AMRAP:

-7 Squat cleans (#155/105)

-14 Toes to bar

-21 Ring dips

6/3/2016

Conditioning- MAX EFFORT: (2 minutes of each movement)

-Push ups

-Wall balls (#20/14)

-Burpees

*1 minute rest between movements

WOD

For time:

-1 mile run

-25 OHS squats (#155/105)

Time cap: 14 minutes

6/2/2016

Strength- 1 Power clean + 2 split jerks (20 minutes to est. a HEAVY single)

WOD

4 Rounds for time:

-8 Hang snatch (#115/85)

-16 Burpee box jumps (24"/20)

6/1/2016

Gymnastics- 10 minute AMRAP:

-15 V ups (#15/10 plate)

-35 DU's

WOD

"NATE"

20 minute AMRAP:

-2 Muscle ups

-4 HSPU

-8 KB swings (#70/53)

5/31/2016

Strength- Strict press 8.8.8.8.8 (Increase load each set)

WOD

4 Rounds for time:

-15 Power cleans (#115/85)

-28 Pistols

TIME CAP: 16 minutes

5/30/2016

WOD

"MURPH"

-1 mile run

-100 Pull ups

-200 Push ups

-300 Air squats

-1 mile run

*The work out begins at 10am SHARP!

** Festivities to follow at noon

5/28/2016

WOD

42-31-20

-SDHP (#75/55)

-V ups

-Thrusters (#75/55)

-Sit ups

5/27/2016

Strength-  Power snatch (20 minutes to est. a heavy double)

WOD

3 Rounds for time:

-12 Hang power snatch (#105/75)

-15 Alt. front rack lunges (#105/85)

-65 DU's

5/26/2016

Mobility- Barbell smashing (legs/Triceps)- 15 minutes

Strength- KB single leg RDL's 10.10.10.10 (Each leg- increase weight each set)

WOD

2 Rounds for time

-30 Box jumps (30"/24)

-60 Cal row

5/25/2016

Strength- KB bench press 15.15.15.15 (Increase weight each set)

*In between each set, perform 25 push ups (75 total)

Gymnastics- 8 minute EMOM:

A.) 10 HSPU

B.) 10 Ring dips

WOD

9 minute AMRAP:

-9 Push press (#115/85)

-12 Burpee over bar

5/24/2016

Strength- Squat snatch (20 minutes to est. a heavy DOUBLE- Must be touch and go)

WOD

4 Rounds for time:

-12 Hang cleans (#135/95)

-24 Toes to bar

TIME CAP: 15 minutes

5/23/2016

Strength- Front squat ladder (Every :90s perform a set)

10 @ #135/85

8 @ #165/105

6 @ #185/125

4 @ 205/145

2 @ 225/165

WOD

For time:

-104 Wall balls (#20/14)

-52 Pull ups

TIME CAP: 10 minutes

AFTER PARTY: 2k Row

5/20/2016

WOD 

In teams of 2:

PARTNER A :

-75 Box jumps (24"/20)

-800m Run

-75 Burpees

-400m Run

-75 Sit ups

-200m Run

-75 Barbell Thruster (#45/35)

 

PARTNER B:

-75 V ups

-800m Run

-75 Med ball cleans (#20/14)

-400m Run

-75 Burpees 

-200m Run

-75 BW walking lunges (each leg)

*PARTNER A/PARTNER B: Must choose which athlete will perform which WOD.  Times will be combined to see which team can score the fastest time as a pair

 

5/19/2016

Gymnastics- 10 minute EMOM:

A.) 12 Ring dips (Strict if possible)

B.) :30s Ring support

WOD

18 minute AMRAP:

-15 GTO (#105/75)

-30 Push ups

-15 Cal Row

5/19/2016

Strength- Back squats (Perform a set every :90s for a total of 5 sets) 

10 @ (#155/95)

8 @ (#175/105)

6 @ (#205/135)

4 @ (#225/155)

2 @ (#245/175)

Gymnastics- TABATA 

-Hollow body holds

WOD

For time:

-800m Run

-40 KB swings (#53/35)

-40 Slam balls (#30/20)

-400m Weighted run (#30/20)

 

5/18/2016

Strength- Snatch balance 3.3.3.3.3

WOD

10 minute AMRAP:

-7 Deadlifts (#225/165)

-14 Pull ups

THEN...

8 minute AMRAP:

-200m Run

-50 DU's

 

5/17/2016

Strength- Power clean + 2 Front squats + Jerk (20 minutes to est. a heavy single)

Conditioning- 50 Burpee box jumps (24"/20)

TIME CAP: 8 minutes

WOD

4 Rounds for time:

-16 Single arm KB walking lunge (#53/35)- 8 each leg

-16 Hang cleans (#95/65)

5/16/2016

Strength- OHS 8.8.8.8.8 (Start @ 50% 1RM and increase load each set)

Gymnastics- 5 Rounds:

:45s HS hold (:45s rest in between sets)

WOD

18-15-12-9-6

-Thrusters (#95/65)

-TTB

TIME CAP: 10 minutes

5/14/2016

WOD

For time:

-4 Clean and jerks (#185/135)

-100 DU's

-500m Row

-8 Clean and Jerks (#155/105)

-100 DU's

-500m Row

-12 Clean and Jerks (#135/85)

-100 DU's

-500m Row

-16 Clean and Jerks (#115/65)

-100 DU's

-500m Row

5/13/2016

Strength- Bench press 8.8.8.8.8 (Start @ 50% 1RM- increase weight each set)

WOD

10-8-6-4-2

-Front squat (#135/95)

-Back squat

-200m Slam call carry between rounds (#30/20)

 

5/12/2016

Strength- Deficit Stiff legged deadlifts (#45)- 8.8.8.8.8 (Start @ 50% 1RM- conventional deadlift)

Conditioning- 3x800m (2 minute rest between rounds)*

*Goal is to decrease time per round

WOD

3 Rounds for time:

-25 Med ball cleans (#20/14)

-25 Wall balls (#20/14)

TIME CAP: 9 minutes

5/11/2016

Strength- Pendlay rows 8.8.8.8.8 (Increase weight each set)

Gymnastics- 10 minute EMOM:

A.) 10 Ring dips

B.) :45s Wall sit

WOD

8 Rounds for time:

-3 Squat snatch (#155/105)

-10 HR burpees

TIME CAP: 16 minutes

5/10/2016

Strength- KB single arm seated press 8.8.8.8.8 (Increase weight each set)

Conditioning- 2k Row

WOD

12 minute AMRAP:

-10 Hang KB snatches (#53/35)

-15 KB SDHP (#53/35)

-25 DU's (must be unbroken)

 

5/9/2016

Strength- Front squats (20 minutes to est. 3RM)

WOD

5 Rounds for time:

-5 Pistols (each leg)

-9 HSPU

-13 C2B pull ups

TIME CAP: 16 minutes

 

5/7/2016

WOD

"PROFECTUS REGIONAL 2016"

With a partner:

-30 Cal row

-30 Toes to bar

-200m Run

-30 Toes to bar

-30 Thrusters (#95/65)

-200m Run

TIME CAP: 25 minutes

*Only 1 partner can work at a time and runs must be performed together

5/6/2016

Strength- Split Jerk (20 minutes to est. 3RM- perform from rack)

WOD

4 Rounds for time:

-5 Power cleans (#185/125)

-400m Run

-20 KB swings (#53/35)

5/5/2016

Strength- Back squat (20 minutes to est. 5 RM)

Gymnastics- 8 minute EMOM

A.) 10-15 Ring push ups

B.) :45s extended arm front plank

WOD

15 minute AMRAP:

-5 OHS (#135/95)

-10 Burpee over bar

-15 Pull ups

5/4/2016

Strength- Sumo deadlift 3.3.3.3.3.3.3 (work up to 80-85% 1RM conventional deadlift)

Gymnastics- 6 minute EMOM:

-15 V Ups

WOD

2 Rounds for time:

-25 Hang power snatch (#105/75)

-100 DU's

TIME CAP: 8 minutes

 

5/3/2016

Mobility- Shoulders/Thoracic (20 minutes)

WOD

"KELLY"

5 Rounds for time:

-400m Run

-30 Box jumps (24"/20)

-30 Wall balls (#20/14)

TIME CAP: 30 minutes

5/2/2016

Strength- Bench press (15 minutes to est. 3RM)

Gymnastics- 8 minute EMOM:

A.) 10 T2B

B.) :45s Ring support

WOD

15-12-9

-Squat clean (#135/95)

-OH plate lunge (#45/35)*

*Each leg

Time cap: 12 minutes

4/30/2016

*CLOSED DUE TO ATHLETES COMPETING AT THE FESTIVUS GAMES

4/29/2016

Strength- 20 minute E2MOM (10 sets total)

High hang power clean+Hang power clean+Squat clean (Start @ 50% and work up to a max)

WOD

For time:

-500m Row

-20 Strict pull ups

-30 Thrusters (#95/65)

-40 KB swings (#55/35)

-50 DU'S

TIME CAP: 13 minutes

 

4/28/2016

Strength- E2MOM: 16 minutes (8 sets total)

Front squat + Jerk (Start @ 50% of Jerk and work to a max)

Gymnastics- 8 minute EMOM:

A.) 10 Strict ring dips

B.) :40s Hollow hold

WOD

10 minute AMRAP:

-3 Power snatch (#135/95)

-6 Pistols (each leg)

 

4/27/2016

Strength- 100 Wall balls (#20/14)- TIME CAP: 6 minutes

Conditioning- 1 mile run (<10 minutes)

WOD

For time:

-50 push press (#105/75)

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

AFTER PARTY: 75 ab-mat sit ups

4/26/2016

Strength- Deadlift (15 minutes to est. 3RM)

Gymnastics- 12 minute EMOM:

A.) 8 HSPU (Strict if possible)

B.) L-sit hold (Bar/box/parallette)

C.) DU's

WOD

7 RFT:

-250m Row

-3 MU's or 10 pull ups

TIME CAP: 14 minutes

4/25/2016

Strength- Bench press

5 Rounds:

:30s work (#155/95)

:60 rest

Gymnastics- 12 minute EMOM

Even: 7 TTB

ODD: 9 HRPU

WOD

21-15-9

-Front Squats (#135/95)

-Hang cleans

TIME CAP: 12 minutes

4/23/2016

Strength- Strict press 5.5.5.5.5 (Start @ 50% 1RM)

Gymnastics- Hollow holds 10 x :30s (:30s rest between sets)

WOD

In teams of 3:

-125 Plate GTO (#45/35)

-400m Run

-125 Box jumps (24"/20)

-800m Run

 

 

4/22/2016

Strength- Snatch grip deadlift + High hang squat snatch + OHS- 15 minutes to est. a single heavy

WOD

Annie + Cindy

-50 DU's

-50 Sit ups

*5 Rounds of Cindy

-40 DU's

-40 Sit ups

*4 Rounds of Cindy

-30 DU's

-30 Sit ups

*3 Rounds of Cindy

-20 DU's

-20 Sit ups

*2 Rounds of Cindy

-10 DU's

-10 Sit ups

*1 Round of Cindy

TIME CAP: 20 minutes

4/21/2016

Strength- Farmers carry (Increase load each round if possible)

-400m

-200m

-100m

-50m

Gymnastics- 8 minute EMOM:

-7 C2B Pull ups

-:30s Arch holds

WOD

21-15-9

-Wall balls (#20/14)

-Burpees

*THEN...

15-12-9

-Ring push ups

-Thrusters (#115/75)

*THERE IS NO REST BETWEEN WODS

TIME CAP: 15 minutes

 

4/20/2016

Strength- 5 Rounds

:30s max effort back squats (#165/115)

:60s rest

Gymnsatics- 6 minutes for quality:

-1 Strict pull up (Slow descent)

-2 Strict K2E (Slow negative)

-3 Strict TTB (Slow negative)

WOD

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

-Power cleans (#135/95)

-200m Run (Between rounds)

TIME CAP: 15 minutes

4/19/2016

Strength- E2MOM (Every 2 minutes for 14 minutes)

-1 Clean and Jerk starting at 60% 1RM*

*If you miss, stay at the last made weight until a successful repetition is completed

Gymnastics- 9 minute EMOM

-7 Strict HSPU

-15 Cal row

-7 KB swings (#70/53)

WOD

"FLIGHT SIMULATOR"

10-20-30-40-50-40-30-20-10

-Unbroken Du's or speed steps

*EX. 10 Unbroken DU's and then stop and do 20 unbroken DU's then stop. If you miss at 22 on your set of 30, you will need to repeat your set of 30 before moving on to the set of 40.

 

TIME CAP: 10 minutes

4/18/2016

Strength- Stiff legged deadlifts 10.8.6.4.2 (Increase load each set)

Gymnastics- 10 minute EMOM for QUALITY:

Even- 5 strict ring dips

Odd- 15 Perfect push ups

WOD

For time:

-30 Burpee strict pull ups

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

TIME CAP: 12 minutes

4/16/2016

*CLOSED

*MASTERS CLASS CANCELED

 

4/15/2016

Strength

3 x ME barbell curls

*Increase weight each set, hold hollow body position

3 x ME banded tricep pulldowns

*Hold hollow body position

2 x ME bent elbow planks

Gymnastics- Rope climb technique review *S-Wrap and J-Hook

WOD

For time:

                                                                                                            -50 walking lunges (Bodyweight)

                                                                                                            -30 Box jumps (30"/24)

                                                                                                            -10 Rope climbs

                                                                                                            -30 Wallballs (#20/14)

                                                                                                            -50 Slamballs (#30/20)

TIME CAP: 15 minutes

4/14/2016

Strength- KB split squats 10-8-6-4 (One KB in each hand/Increase weight each set)

Gymnastics- 10 minute EMOM:

A.) 2 Strict ring pull ups + 2 MU's + 2 Strict dips

B.) 10 side raises- each side

*Scaleable options will be posted on the whiteboard

Conditioning- E2MOM (Every 2 minutes for a total of 8)

-200m Sprint

 

4/13/2016

Strength- Single arm KB push press (Increase load each set) 8-6-4-2- each arm

Gymnastics- 10 minute EMOM:

RX

-5 Deficit HSPU (#45)

-Max distance HS walk

SC

-5 HS kick ups to wall

-:30s HS hold

WOD

10 Rounds for time:

-20 DU's

-6 KB swings (#53/35)

4/12/2016

Strength- Every :90s for a total of 8 reps, one full snatch @ 75-85% of 1 rep max

*if you miss an attempt you must not retry until the next :90s interval

 

Gymnastics- 2:00 of max reps or accumulated time of each movement

-strict C2B chin ups

-hollow hold

-dead hang from bar

-strict TTB

*Rest 60s between sets

WOD

15 minute EMOM:

A.) 15 Cal row

B.) 15 Burpees

C.) Rest

*Perform max effort for both movements due to the rest

4/11/2016

Strength- Front squats 10-8-6-4-2 (Ascending weight starting at 50% 1 RM)

Gymnastics- 9 minute EMOM:

A.) 8 Strict pull ups

B.) 8 Ring support L lifts

C.) 8 KB squats (#53/35)- In each hand

WOD

10 minutes:

-Handstand walk and/or hold practice

4/9/2016

WOD

25 minute AMRAP:

-10 Thrusters (#95/65)

-200m weighted run (#30/20)

-30 HRPU

4/8/2016

Strength- 12 minutes to est. 1RM: 

-Pause squat snatch (below knee for 3 seconds)

 

Gymnastics:

10-8-6-4-2

-Weighted chin ups

-Weighted dips 

WOD

4 minute AMRAP:

-4 pistols

-4 power snatch @ 65% of strength complex

*2 minute rest

4 minute AMPRAP:

-4 wall balls

-4 overhead lunges @ same weight as first AMPRAP

4/7/2016

Strength- Deadlifts

3@ 50%

3@ 60%

3@ 70%

1+@ 85%

Gymnastics- 3 rounds for quality:

-20 Weighted V-ups

-:20s L-sit hold (In support position on rings or hanging from a pull up bar)

WOD

10 x 50m sprints

Then...

3 Rounds for time:

-12 KB swings (#53/35)

-9 TTB

-6 HSPU

TIME CAP: 9 minutes

 

4/6/2016

Strength- Push press 

3@ 50%

3@ 60%

3@ 70%

1+@ 85%

Gymnastics- 10 minute EMOM: 

EVEN: 2 MU's (strict if possible) + 5 V-ups

ODD: 2 MU's (strict if possible) + 5 Barbell ab roll outs

WOD

21-15-9

-Hang power snatch (#115/85)

-Lateral burpee over bar

TIME CAP: 12 minutes

4/5/2016

Strength- 1 Pause clean below knee (3 sec. pause) +  1 Split jerk (12 minutes to est. 1RM)

Gymnastics- 10 minute EMOM: 2 strict pull ups + 2 strict K2E + 2 strict TTB

WOD

3 Rounds for time:

-60 DU's

-10 Power cleans (#185/125)

-400m Run

TIME CAP: 15 minutes

4/4/2016

Strength- Back squats 

3@50%

3@60%

3@70%

1+@85%

WOD

6 Rounds for quality:

:30s Stomach to wall hold (keep only 1 foot on wall)

:60s controlled kick ups to wall

Gymnastic Skill- 10 minutes

RX- Handstand walk practice

SC- Handstand hold practice 

4/2/2016

WOD

"MARCY"

"IN MEMORY OF A DEAR FRIEND" - ROB HOWARD

Fight Gone Bad:

5 Rounds:

(1 minute running clock for 5 stations- 1 minute break after 5 movements have been completed)

-Wall balls (#20/14)

-SDHP (#75/55)

-Box jumps (24"/20)

-Push press (#75/55)

-Row (Cals)

 

4/1/2016

Strength- 6 x :60s Bent arm front planks (:30s rest in between sets)

WOD

10 minute AMRAP:

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

-Hang power cleans (70% 1RM power clean)

-Ring dips

Then...

Immediately following the 10 minute AMRAP, athletes must accumulate as many burpees as possible in 3 minutes.  Total time for WOD is 13 minutes.  No, this is not an April fools joke!

3/31/2016

Strength- 2k Row (Must be performed in 9 minutes or less)

JON G's BDAY

WOD

"CINDY"

20 minute AMRAP:

-5 Pull ups

-10 push ups

-15 Air squats

3/30/2016

Strength- Max reps HSPU in 7 minutes (Perform strict for as long as possible)

WOD

6 Rounds for time:

-10 OHS (#95/65)

-20 Box jumps (24"/20)

3/29/2016

Strength- Bench press 5.5.3.3.2.2.2 (70%,75%,80%)

1A.) 3x ME- Push ups

WOD

12 minute EMOM:

A.) 3 Power snatch (70% 1RM)

B.) 12 Pull ups

C.) 36 DU's 

3/28/2016

Strength- Pause back squats 3.3.2.2.1.1.1.1 (75%, 80%, 85%)

*3 second pause at the bottom of each squat

WOD

For time:

-50 Wall balls (#20/14)

-750m Row

-40 Wall balls 

-500m Row

-30 Wall balls 

-250m Row

-20 Wall balls

TIME CAP: 13 minutes

3/26/2016

WOD

In teams of 2:

2 rounds for time:

P1: 15 Power cleans (#155/105)

P2: Deadlift hold (#155/105)

*SWITCH

P1: 20 Deadlifts (#155/105)

P2: Deadlift hold (#155/105)

*SWITCH

P1: 25 Pull ups

P2: Straight arm hang hold

*SWITCH

P1: 40 Sit ups

P2: Front plank hold

*SWITCH

TIME CAP: 35 minutes

3/25/2016

WOD

"16.5"

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

-Thrusters (#95/65)

-Burpee over bar (bar facing)

3/24/2016

Strength- 4 x :60s Handstand holds

WOD

21 minute EMOM:

A.) 6 Push jerks (#155/105)

B.) 8 burpee box jump overs (24"/20)

C.) 14 Deficit push ups (#45/25)

 

3/23/2016

*CLOSED DUE TO INCLEMENT WEATHER

 

3/22/2016

Strength- 1 Hang snatch + 1 Squat snatch

2@65%

2@70%

2@75%

2@80%

1A.) 3x25 Weighted V-ups (#20/14)

WOD

5 Rounds for time:

-20 Med ball cleans (#20/14)

-10 Toes to bar 

TIME CAP: 15 minutes

3/21/2016

Strength- 2 Front squats + 1 split jerk 1.1.1.1.1.1.1

*Start at 55% and increase load each set

WOD

3 Rounds for time:

-20 Chest to bar pull ups

-20 Hang cleans (#135/95)

TIME CAP: 11 minutes

3/19/2016

WOD

30 minute AMRAP:

In teams of 2:

-5 Pull ups

-10 Box jumps (30"/24)

-15 Hang power snatch (#75/55)

*Partner 1 must complete a full round before partner 2 can begin.  Partners will alternate rounds during the entire 30 minutes

3/18/2016

WOD

"16.4"

13 minute AMRAP:

-55 Deadlifts (#225/155)

-55 Wall balls (#20/14)

-55 Cal row

-55 HSPU

3/17/2016

Strength- 1 Snatch balance + 1 OHS

2@60%

2@65%

1@70%

1@75%

WOD

8 minute AMRAP:

-5 Push press (#115/85)

-8 Burpee over bar (bar facing)

3/16/2016

Strength- TABATA

-Row

-Burpee to bar

-Slam balls (#30/20)

WOD

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

-Power cleans (#185/125)

-Rope climb*

*Row for CALS x3 if you DO NOT have rope climbs (DAMPER= 10)

TIME CAP: 20 minutes

3/15/2016

Strength- Back squat

6@65%

6@70%

4@75%

4@80%

1A.) 1 Ring muscle up + 2 dips + 1 Ring muscle up (5 sets) or 4x8 Strict pull ups

WOD

3 Rounds for time:

-15 Thrusters (#95/65)

-30 HRPU

-15 Box jumps (24"/20)

TIME CAP: 15 minutes

 

3/14/2016

Strength- 3 position Squat snatch (High hang, below knee, floor)

3@50%

3@55%

2@60%

2@65%

WOD

10 minute AMRAP:

-10 HSPU

-10 Pull ups

-30 DU's

3/12/2016

WOD

"BATMAN AND ROBIN"

26 minute AMRAP:

In teams of 2:

Partner A- 400m Run

Partner B- AMRAP Clean and Jerks (#135/95)

*THEN SWITCH

Partner A- 400m Run

Partner B- AMRAP Back squats (#135/95)

*THEN SWITCH

Partner A- 400m Run

Partner B- AMRAP Double unders

*THEN SWITCH

Partner A- 400m Run

Partner B- AMRAP Burpees

*THEN SWITCH

IF TIME REMAINS,START AGAIN!!!

 

 

3/11/2016

Strength- Reaction sprints x10 (Edge of black mat to black wall and jog back)

WOD

"16.3"

7 minute AMRAP:

-10 Power snatch (#75/55)

-3 Bar muscle ups

3/10/2016

Strength- Squat clean + 2 Jerks

3@65%

3@70%

2@75%

2@80%

WOD

For time:

-1,500m Row

-50 KB swings (#53/35)

TIME CAP: 9 minutes

Strength- 1 mile run

WOD

18 minute AMRAP:

-7 Deadlifts (#225/165)

-14 Ring dips 

-21 Push ups

3/8/2016

Strength- Power clean (1 floor+ 1 just below knee)

4@60%

4@65%

4@70%

4@75%

1A.) Front squats 3x12 @ 50% 1 RM

WOD

For time:

-100 Wall balls (#20/14)

3/7/2016

Strength- Squat snatch + 2 OHS

*Start @ 55% and work up to a heavy complex (15 minutes)

1A.) 2x ME Pull-ups

WOD

4 minute AMRAP:

-5 Thrusters (#135/95)

-5 Power cleans (#135/95)

2 minute rest...

4 minute AMRAP:

-10 box jumps (24"/20)

-20 DU's

3/5/2016

WOD

14 minute AMRAP:

-13 Push press (#115/85)

-12 Bar facing burpees

-11 Deadlifts (#115/85)

3/4/2016

WOD

"16.2"

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

 

3/3/2016

Strength- 1 Push jerk + 1 split jerk (from rack)

3@55%

3@60%

3@65%

3@70%

1A.) Stiff legged deadlifts 4x8- Increase load each set

WOD

9-15-21

-HSPU

-Toes to bar

TIME CAP: 8 minutes

3/2/2016

Strength- 1 1/4 back squats

5@ 50%

5@55%

5@60%

5@65%

WOD

For time:

-2,500m Row

-1 mile run

TIME CAP: 22 minutes

3/1/2016

Strength- 2 Power cleans + 1 Squat clean

*Start at 55% and work up to a heavy complex (15 minutes to est.)

1A.) 3x ME Ring dips

WOD

15-12-9

-KB snatch- each arm (#53/35)

-KB SDHP to swing

2/29/2016

Strength- 3 position snatch (High, hang, floor)

3@50%

3@55%

3@60%

3@65%

1A.) 2x ME Wall balls (#20/14)- 10' target for all athletes

WOD

3 rounds for time:

-4 Squat snatch (#155/105)

-12 Box jumps (30"/28")

TIME CAP: 10 minutes

 

2/27/2016

WOD

For time:

-35 Power cleans (#115/85)

-800m Run

-50 Medball cleans (#20/14)

-400m Run

-65 Walls balls (#20/14)

2/26/2016

WOD

"16.1"

20 minute AMRAP:

-25 ft. OH walking lunges (#95/65)

-8 Bar facing burpees

-25 ft. OH walking lunges (#95/65)

-8 Chest to bar pull ups

*If necessary, we will perform 2 heats for this WOD due to space restrictions.  Come ready to cheer on your fellow crossfitters!  Those who are registered for the open will go in the same heat and non-registrants will perform the in the same heat.  Volunteer judges during each heat is recommended.  

**If you're registered for the Master's division or Scaled, weights and modifications will be explained before the work out.  

 

2/25/2016

Strength- 3 position clean (High hang, hang, floor)

4@50%

4@55%

4@60%

4@65%

1A.) 3x ME Bench press @ body weight (ex. athlete X weighs 150 lbs. there bench press weight will be 150lbs.)

WOD

9-6-3

-Deadlift (#255/185)

18-12-6

-Cal row 

*Athletes will perform 9 deadlifts and then row 18 cals. 6 Deadlifts and then row 12 cals, etc.

TIME CAP: 9 minutes

2/24/2016

Strength- Front squats 

8@ 55%

8@60%

8@65%

WOD

10 Rounds for time:

-20 Air squats

-15 Push ups

-10 Burpee to plate (#45)

-20 DU's

TIME CAP: 25 minutes

2/23/2016

Strength- Power snatch+ OHS

6@55%

6@60%

6@65%

3@70%

1A.) Split jerks (From rack) 4x3- Increase weight each set

WOD

For Time:

-12 OHS (#135/95)

-9 Hang power cleans (#135/95)

-10 OHS

-7 Hang power cleans

-8 OHS 

-5 Hang power cleans 

TIME CAP: 10 minutes

 

2/22/2016

Strength- Clean pull+Clean+Jerk

6@55%

6@60%

6@65%

3@70%

1A.) 3x ME TTB or weighted V-Ups

WOD

8 minute AMRAP:

-8 Push jerks (#115/85)

-8 Deadlifts (#115/85)

-8 Pull ups

2/20/2016

WOD

"THE 3 AMIGOS"

10 minute AMRAP:

-10 Burpee box jump overs (24"/20)

-15 Push ups

-25 DU's

8 minute AMRAP:

-25 Air squats

-200m Run

6 minute AMRAP:

-100 Sit ups

-50 Barbell bicep curls (#45/35)

*3 minute rest between AMRAP's

2/19/2016

Strength- 1 Snatch pull + 1 Squat snatch

4@50%

4@55%

4@60%

4@65%

1A.) 3x25 Sit ups or 3x25 v-ups or 3x15 TTB

WOD

2 Rounds for time:

-14 OH barbell stationary lunges (#95/65)

-21 Hang snatch (#95/65)

-28 Front squats (#95/65)

TIME CAP: 11 minutes

 

2/18/2016

Strength- 1 Power clean + 1 Push jerk

6@50%

6@55%

6@60%

6@65%

1A.) Chin ups 3x8 (weighted if possible- increase weight each set)

WOD

For time:

-2k Row

AFTER PARTY: 75 push ups (perform as many unbroken as possible)

 

2/17/2016

Strength- Back squat

8@55%

8@60%

8@65%

15@45%

WOD

20 minute AMRAP:

-5 Muscle ups (or 10 chest to bar pull ups)

-15 KB swings (#53/35)

-45 DU's

-400m Run

2/16/2016

1.) Strength- 1 Power snatch+1 Hang power snatch (just below knee)

6@50%

6@55%

6@60%

3@65%

*Reset in between each rep

1A.) Strength- Strict press 3x8 (Increase load each set)

WOD

21-15-9

-HSPU

-Burpees

2/15/2016

1.) Strength- 1 Power clean+1 Hang power clean (just below knee)

6@50%

6@55%

6@60%

3@65%

*Reset in between each rep

1A.) Strength- Stiff legged deadlifts 3x8 (Increase load each set)

WOD

8 minute AMRAP:

-5 Strict pull-ups

-10 Ring push ups

-5 Box jumps (34"/28")

 

2/13/2016

WOD

In teams of 3, accumulate the following:

-200 SDHP (#95/65)*

-1 mile Plate run (#45/35)**

-200 Back squats (#95/65)*

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

-200 Push press (#95/65)*

*Only 2 athletes can be working at one time

**Both RUNS must be done as a team of 3 but only one person holds the plate at one time.  The plate can switch athletes at any time

2/12/2016

Strength- Sumo deadlift 1RM (20 minutes to est.)

WOD

50-40-30

-Wall balls (#20/14)

-Cal Row

*200m Plate pinch carry (#35/25) every time athlete has to break on wall balls

TIME CAP: 16 minutes

2/11/2016

Strength- Clean and Jerk 1RM (25 minutes to est.)

WOD

10 minute AMRAP:

(2,4,6,8,etc. format)

-Power cleans (#155/105)

-Strict ring dips

2/10/2016

Strength- Push press 1RM (15 minutes to est. 1RM)

WOD

30-20-10

-Burpee box jump overs (24"/20)

-Front rack lunges (#115/85)

*400m RUN in between rounds

2/9/2016

Strength- Snatch (25 minutes to est. 1 RM)

WOD

9 minute AMRAP:

-9 Hang snatch (#95/65)

-30 DU's

2/8/2016

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

WOD

"FRAN" on Steroids

-21 Thrusters (#95/65)

-21 Pull ups

-15 Thrusters (#115/85)

-15 Pull ups

-9 Thrusters (#135/105)

-9 Pull ups

TIME CAP: 12 minutes

2/6/2016

WOD

20 minute AMRAP:

-60 Cal row

-50 SDHP (#75/55)

-40 Burpee over bar

-30 DU's

-20 Pull ups

2/5/2016

Strength- Week 4 DELOAD Sumo Deadlift

5@40%

5@50%

5@60%

WOD

For time:

-20 Box jumps (24"/20)

-15 GTO (#105/75)

-20 Box jumps (24"/20)

-12 GTO (#105/75)

-20 Box jumps (24"/20)

-9 GTO (#105/75)

 

2/4/2016

Strength- 10 Rounds of: Suicide Sprints* (30 sec. rest between rounds)

*3 cones will be placed on the black mats (Run to 1st cone and back, 2nd cone and back, 3rd cone and back= 1 round)

 

WOD

8 minute AMRAP:

-30 DU's

-10 Power snatch (#75/55) 

2/3/2016

Strength- Week 4 DELOAD Push Press

5@40%

5@50%

5@60%

WOD

4 Rounds for time:

-10 Stiff legged deadlifts from a deficit (#45)- (55% 1RM conventional deadlift)

-15 Toes to bar

-20 Wall balls (#20/14)*

*Wall balls must be performed unbroken.  Every time the athlete rests, they must complete a 200m row penalty.

 

2/2/2016

Strength- Narrow grip bench press (20 minutes to est. 3RM)

WOD

15-12-9

-Front squats (#155/105)

-Hang power cleans (#155/105)

-Ring push ups

TIME CAP: 10 minutes

2/1/2016

Strength- Week 4 DELOAD- OHS

5@ 40%

5@ 50%

5@ 60%

WOD

30 minutes of gymnastics skills:

All of these movements will have a progression- Select 1 or 2 movements to focus on during the 30 minutes

-HSPU

-Muscle ups- Bar and ring

-Pull ups (Kipping/Butterfly)

-Toes to bar

-Rope climbs

*Now is the time to iron out some kinks you may have in gymnastics movements.  Pick your coaches brain and work towards making some weaknesses your strengths.

1/30/2016

WOD

With a partner, complete the following:

-90 Back squats (#135/95)

-80 Hang cleans (#135/95)

-70 KB swimgs (#53/35)

-60 Partner over and under

1/29/2016

Strength- Wendler week 3- Sumo Deadlift

5@75%

3@85%

1+@95%

WOD

5 Rounds for reps of:

-1 minute of deadlifts (#185/125)

-1 minute of strict pull ups

-1 minute of burpee over bar

1/28/2016

Strength- Back squat + BTN split jerk + Overhead squat (20 minutes to est. a heavy single)

WOD

12 minute EMOM:

A) 3 Snatch (75% 1RM)

B) 20 Slam balls (#30/20)

C) 6 Box jumps (34"/28)

1/27/2016

Strength- Wendler week 3- Push press

5@75%

3@85%

1+@95%

WOD

5 Rounds for time:

"BODY WEIGHT NINJA"

-20 Air squats

-20 HR push ups

-20 Burpees

-20 Cal row (Damper=1)

1/26/2016

Strength- Hang squat clean (20 minutes to est. a heavy double)

WOD

9-7-5

-Clusters (#175/125)

-Ring muscle ups*

*Chest to bar pull ups x2 if you do not have muscle ups

1/25/2016

Strength- Wendler week 3- OHS

5@75%

3@85%

1+@95%

WOD

21-15-9

-Ring dips

-Deadlifts (#225/155)

-HSPU

TIME CAP: 12 minutes

 

1/23/2016

PARTNER WOD

2 Rounds for time:

-100 Wall balls (#20/14)

-400m Farmers carry (#53/35)

-100 Plate GTO (#45/35)

-200m Plate Run (#45/35)

-100 Plate crossover push ups

1/22/2016

Strength- Wendler week 2- Sumo deadlift (90% 1RM)

3@70%

3@80%

3+@90%

WOD

Complete as many reps as possible in 10 minutes:

-3 Clean and Jerk (#135/95)

-3 Box jumps (24"/20)

-6 Clean and Jerk (#135/95)

-6 Box jumps (24"/20)

-9 Clean and Jerk (#135/95)

-9 Box jumps (24"/20)

-12 Clean and Jerk (#135/95)

-12 Box jumps (24"/20)

-15 Clean and Jerk (#135/95)

-15 Box jumps (24"/20)

etc...

 

1/21/2016

Strength- 4 minute AMRAP:

-20 Cal Row

*With the remaining time, complete as many reps as possible of BENCH PRESS @ 70% 1RM

**Repeat the 4 minute AMRAP (Athletes will rest 3 minutes in between each AMRAP)

WOD

For time:

-800m Run

-30 Pull ups

-60 Cal row

-30 Pull ups

-800m Run

TIME CAP: 18 minutes

1/20/2016

Strength- Wendler week 2- Push press (90% 1RM)

3@70%

3@80%

3+@90%

WOD

15 minute AMRAP:

-10 Thrusters (#95/65)

-15 HR burpees

-20 KB swings (#53/35)

-45 DU's

 

1/19/2016

Strength- Power clean + front squat + squat clean + Jerk (15 minutes to work up to a heavy single)

WOD

2 Rounds for time:

-25 Toes to bar

-50 Med ball cleans (#20/14)*

-750m Row

*Every time the athlete has to rest during med ball cleans, there will be a 10 burpee penalty which must be completed immediately

1/18/2016

Strength- Wendler week 2- OHS (90% 1RM)

3@70%

3@80%

3+@90%

WOD

"ISABEL"

-30 Snatches (#135/95)

TIME CAP: 9 minutes

AFTER PARTY: 1k Row

1/16/2016

Strength- Bring sally up, bring sally down (Back squats #135/95)

WOD

With a partner, complete the following;

-3K Row

-50 Tire flips

-1 Mile run

-100 Thrusters (#45/35)

1/15/2016

Strength- Wendler week 1- Sumo deadlift (90% 1RM)

5@65%

5@75%

5+@85%

WOD

28-21-14

-Sumo deadlift high pull (#95/65)

-Burpee over bar- bar facing

-Ring dips

1/14/2016

Skills- Muscle ups (ring or bar) or Banded muscle up progression- 3 sets of max effort reps 

WOD 

4 Rounds for time:

-200m Run

-20 Box jump overs (30"/24)

-200m Run

-20 Hang cleans (#115/85)

TIME CAP: 25 minutes

 

1/13/2016

Strength- Wendler week 1- Push press (90% 1RM)

5@65%

5@75%

5+@85%

WOD

10 minute EMOM:

EVEN: 6 Pistols- each leg

ODD: 8 Strict pull-ups

5 minute Rest...

6 minute AMRAP:

-3 Front squats (75% 1RM)

-6 Deficit push ups (#45/25)

 

1/12/2016

Strength- Perfect ring rows (2 sec. descent/ascent) 10.10.10

WOD

For time:

-1200m Run

-25 Power snatch (#95/65)

-50 Wall balls (#20/14)

-25 Power snatch (#95/65)

1/11/2016

Strength- Wendler week 1- OHS (90% 1RM)

5@65%

5@75%

5+@85%

WOD

For time:

-30 Squat cleans (#135/95)

-30 HSPU

TIME CAP: 15 minutes

 

1/9/2016

WEIGHTED WARM-UP

WOD

5 Rounds for time:

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

-20 Thrusters (#95/65)

-20 HR lateral burpee over bar

 

1/8/2016

Strength- Resistance sprints x8

WOD

12 minute AMRAP:

-1 Power clean (#205/155)

-15 Wall balls (#20/14)

-2 Power cleans (#205/155)

-15 Walls balls (#20/14)

-3 Power cleans (#205/155)

-15 Wall balls

*Increase power cleans by 1 rep every round while maintaining the same amount of wall balls

1/7/2016

Strength- Snatch balance + OHS 1.1.1.1.1 (Increase load per set)

WOD

For time:

-100 DU's

-15 OHS (#125/85)

-30 Burpee to plate (#45)

-15 OHS (#125/85)

-100 DU's

TIME CAP: 12 minutes

1/6/2016

WOD

*BUY-IN

-75 Push ups

then...

"JACK"

20 minute AMRAP:

-10 Push press (#115/85)

-10 KB swings (#53/35)

-10 Box jumps (24"/20)

 

*The buy-in is part of the 20 minutes and must be completed before the athlete begins "JACK"

1/5/2016

Strength- Front squat pauses (3 sec. pause @ bottom of squat) 5.5.3.3.3.1.1.1.1

Perform the following % of 1RM for each set:

5@60%

3@70%

1@80%

WOD

3 Rounds for time:

-20 Chest to bar pull ups

-400m Weighted run (#45/35)

1/4/2016

Strength- Push jerk + Split jerk 1.1.1.1.1 (Increase load each set)

WOD

"GRISABEL"

(Grace + Isabel)

-10 Clean and jerk (#135/95)

-10 Snatch (#135/95)

-10 Clean and jerk

-10 Snatch

-10 Clean and jerk

-10 Snatch