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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.

2013 WOD

archived WOD's

 

12/31/2013

Strength- Hang squat cleans 3.3.3.3.3

WOD

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

-Power Cleans (#95/65)

-Overhead squats (#95/65)

-Star push ups

12/30/2013

WOD

5 rounds for time:

-9 KB snatches (#53/35)

-7 Burpee box jump overs (24"/20)

-5 Deadlifts (#275/195)

12/28/2013

WOD

For time with a partner:

-100 Junkyard dogs

-10 Chest to bar

-100 Slam balls (#40/30)

-10 HRPU

-100 Air squats

-10 Toes to bar

-100 Double unders

*Partners will alternate reps (50 each) for each 100 rep movement. 10 rep movements will be performed by both athletes.

 

12/27/2013

Strength- Push press 5.5.5.5.5

WOD

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

-Back Squat (#155/105)

-Wall balls (#20/14)

12/26/2013

WOD

For time:

-40 Squat cleans (#115/85)

*Perform 5 pull-ups at the top of every minute

12/25/2013

MERRY CHRISTMAS!!!!

12/24/2013

WOD

20 minute AMRAP:

-12 Plate GTO (#45/35)

-24 Overhead walking lunges (#45/35)

-13 Sit ups

12/23/2013

Strength- 10 minute EMOTM

3 Power snatch + 20 Double unders

WOD

4 Rounds for time:

-8 SDHP (#95/65)

-8 Burpee over bar

-8 Box jumps (24"/20)

 

AFTER PARTY- 50 Wall balls for time (#20/14)

 

12/21/2013

YOGA w/ LEXI from 9am-10am

($5 members, $10 non-members)

12/20/2013

Strength- 1 1/4 Front Squats 3.3.3.3.3 (90 second rest in between each set)

WOD

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

-Wall balls (#20/14)

-Handstand push ups

12/19/2013

WOD

"HELEN"

3 Rounds for time:

-400m Run

-21 KB swings (#53/35)

-12 Pull ups

AFTER PARTY- STRETCHING

 

12/18/2013

Strength- Deadlift 1.1.1.1.1.1.1 (max)

WOD

15 minute AMRepsAP:

-Thrusters (#95/65)

2,4,6,8.... and so on

-Push ups

4,8,12,16... and so on

12/17/2013

Strength- Back squats 5.5.5.5.5

WOD

7 Rounds for time:

-5 Power cleans (#135/95)

-5 Box jumps (30"/24)

-200m Run

 

 

12/16/2013

Strength- Push jerk 3.3.3.3.3.3.3

WOD

10 Rounds for time:

-8 Shoulder to overhead (#135/85)

-8 Chin ups

-8 Burpee to plate

12/14/2014

WOD

For time:

-200m Run

50 Burpees

-400m Run

50 Pull ups

-200m Run

50 KB swings (#53/35)

-400m Run

50 HRPU

 

12/13/2013

Strength- Back squat pause 5.5.5.3.3.3.3 

*Weight increases each set

WOD

3 Rounds for time:

-10 Power snatch**

-15 Toes to bar

-20 KB goblet squats (#53/35)

**Weight should be moderately heavy and athlete should emphasize touch and go technique

12/12/2013

WOD

18 minute AMRAP:

-6 Hang cleans (#115/75)

-6 Burpee over bar

-12 Wall balls (#20/14)

12/11/2013

Strength- Overhead squats 5.5.5.5.5

WOD

For time:

-2 mile run

-100 Box jumps (24"/20)

12/10/2013

WOD

5 Rounds for time:

-12 Deadlifts (#225/155)

-12 KB swings (#53/35)

-12 Slam balls (#40/30)

-50 Double unders

AFTER PARTY- Timed Wall sit

12/9/2013

Strength- Clean and Jerk

*30 minute skill session

WOD

"FRAN"

21-15-9

-Thrusters (#95/65)

-Pull ups

12/7/2013

WOD

20 minute AMRAP:

-15 Push press (#65/45)

-20 Sit ups

-15 Burpee jumping jack

12/6/2013

Strength- Back Squat/Front Squat 10.9.8.7.6.5.4.3.2.1

Evens- Back squat

Odds- Front Squats

*Weight should be as heavy as possible.

WOD

G.O.A.T

It's time to work on your weaknesses!  Butterfly pull-ups, double unders, rope climbs, handstand push ups, Olympic lifting, etc.  Take advantage of having some individualized coaching.

12/5/2013

Skill- Max height box jump

WOD

5 Rounds for time:

-12 KB walking lunges (Front rack position) (#53/35)

-15 Pull-ups

-18 Air Squats 

12/4/2013

Strength- Snatch deadlift 5.5.5.5.5.5.5

WOD

AMRepsAP in 12 minutes:

-100 Push ups

-50 Thrusters (#45/35)

-25 Burpees

12/3/2013

Strength- 10 minute EMOTM

Even minutes- 5 Power cleans

Odd minutes- 5 Front squats

WOD

7 rounds for time:

-7 Kb swings (#53/35)

-14 Wall balls (#30/20)

12/2/2013

WOD

18 minute AMRAP:

-6 Power Snatch (#85/55)

-9 Pull ups

-12 Weighted step ups (#30/20)

11/30/2013

Strength- Squat clean and press 3.3.3.3.3

WOD

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

-Thrusters (#95/65)

-Box jumps (24"/20)

-Slam balls (#30/20)

11/29/2013

WOD

4 rounds for time:

-10 Deadlift (#225/155)

-10 Burpee over bar

-200m Weighted run (#30/20)

AFTER PARTY: 50 Toes 2 bar

11/27/2013

WOD

"Annie"

50-40-30-20-10

-Double unders

-Sit ups

AFTER PARTY: Stretching and mobility work

11/26/2013

WOD

5 Rounds for time:

-40 Wall balls (#20/14)

-15 Hang cleans (#115/75)

11/25/2013

Strength- 15 minute EMOTM

3 Squat snatch + 3 Burpee over bar

WOD

21-15-9

-Overhead squats (#95/65)

-Pull ups

11/23/2013

WOD

5 minute AMRAP:

-5 Box jumps (24"/20)

-5 Push ups

2 minute rest...

6 minute AMRAP:

-6 KB swings (#53/35)

-6 Burpees

2 minute rest...

7 minute AMRAP:

-7 KB sumo deadlift high pull (#53/35)

-7 Box jumps (24"/20)

11/22/2013

Strength- Back Squat 10.8.6.4.2 (Choose heavy weight for each set)

WOD

12 minute AMRAP:

-5 Push press (#135/85)

-10 Toes 2 bar

11/21/2013

JASON H. BIRTHDAY WOD

For time:

-41 Pull ups

-41 Burpees

-41 Break dancers

-41 OH alternating plate lunges (#45/35)

-41 Plate squat jumps

-41 Air squats

-41 Push ups

-41 Slam balls (#40/30)

11/20/2013

COACH GRAEM'S BIRTHDAY WOD:

4 rounds for time:

-11 Deadlifts (#245/165)

-20 Wall balls (#20/14)

-82 Double unders

11/19/2013

Strength- 1 Power snatch + 1 Hang squat clean (EMOTM for 12 minutes)

WOD

6-9-12-15-18-21

-Burpee box jump overs (24"/20)

-Thrusters (#95/65)

 

11/18/2013

Strength- Overhead squat 5.5.5.3.3.1.1.1 (1 REP MAX)

WOD

15 minute AMRAP:

-3 Power cleans (#135/95)

-6 HSPU

-9 Pull ups

11/16/2013

WOD

For time:

-50 Wall balls (#20/14)

-50 Push press (#45/35)

-50 Box jumps (#24/20)

-50 Plate squat jumps

-50 Toes to rings

 

11/15/2013

Strength- Front Squats 3.3.3.3.3

*Immediately following the last set, perform a max rep set @ 65% of last weight performed

WOD

MAX REPS:

-Push up

-Pull up

-Burpees (7 minutes)

AFTER PARTY- STRETCHING

11/14/2013

WOD

3 Rounds for time:

-200m walking lunges (BW)

-50 sit ups

-400m Run

-100 Double unders

 

11/13/2013

Skill- Burgener warm up

*Halt hang snatch for 20 minutes

WOD

21-15-9

-Deadlift @ 65% 1 rep max

-Kb swings (#53/35)

11/12/2013

Strength- Strict press 3.3.3.1.1.1.1 (rep max) 

Buy-in 50 wall balls (#20/14) 

WOD

4 Rounds for time: 

-10 SDHP (#95/65) 

-8 Back squat pause (#95/65)

-6 Burpee star jumps

11/11/2013

Hero WOD in honor of Veterans Day

WOD

"BADGER" 

3 rounds for time: 

-30 Squat cleans (#95/65) 

-30 Pull ups

-800m Run

 

11/9/2013

WOD

20 minute AMRAP: 

-20 Air squats

-15 Ball slams (#40/30) 

-10 Kb SDHP (#53/35) 

11/8/2013

Strength- Find your 1RM for the following in 5 sets or less (not including warm-up sets): 

*Back squats, Power clean, Deadlift

WOD

Max effort: 

1,000m Row

11/7/2013

Strength- Floor presses 5.5.5.5.5.5.5

*10 plyo push-ups in between each set

WOD

21-15-9

-Thrusters (#95/65) 

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

11/6/2013

Strength- 12 minute EMOTM  

3 Power Snatch + 3 Overhead squats

WOD

12 minute AMRAP:

-20 Wall balls (#20/14) 

-10 Bent over rows (#135/95) 

-20  Deadlifts (#135/95)

11/5/2013

WOD

For time:

-50 KB burpees

-40 Sit ups

-30 Pull ups

-20 Deep squat jumps

-1 mile run

11/4/2013

Skill- Free handstands/Handstands to wall

WOD

4 Rounds for time: 

-12 Ground to overhead (#135/95) 

-9 Front squats (#135/95) 

-6 HSPU

11/2/2013

PARTNER WOD

"McGhee" 

Rounds in 30 minutes: 

-5 Deadlift (#275/175) 

-13 Push ups

-9 Box jumps (24"/20) 

*Teams of 2 will perform this workout.  Both partners will alternate rounds performing the work while the other rests.  Partners do not need to use the same weight as this can be scaled accordingly to each athlete.

11/1/2013

Strength- Power cleans 3.10.3.10.3.10

WOD

20 minute AMRAP: 

-10 KB squats (#53/35) 

-10 KB overhead lunge

-200m Backwards run

10/31/2013

WOD

For time: 

-40 Ball slams (#40/30) 

-1 Rope climb

-30 Sit ups

-2 Rope climbs

-20 Wall balls (#30/20) 

-3 Rope climbs

-10 Strict pull ups

-4 Rope climbs

10/30/2013

Strength- Overhead squats 5.5.5.5.5

WOD

10 down to 1 for time:

-KB swings (#53/35) 

-Burpee box jump overs (24"/20)

-Deadlift (#185/125) 

10/29/2013

Skill- Double unders and L-sit holds

WOD

15 minute AMRAP: 

-10 DB step ups on to box (20")- #30/20

-10 DB renegade rows

-10 DB push press (#30/20) 

10/28/2013

Strength- Front Squats 5.5.5.3.3.3

WOD

5 Rounds for time:

-15 Air squats

-10 Burpees

-5 Pull ups

AFTER PARTY- Stretching

10/26/2013

WOD

3 Rounds for time: 

-21 Thrusters (#115/85) 

-21 Power cleans (#115/85) 

-21 Hand release push ups

-200m Weighted run (#45/35)  

10/25/2013

Skill- Snatch balance 3.3.3.3.3

WOD

18 minute AMRAP: 

-5 Hang power snatch (#95/65) 

-10 Toes 2 bar

-15 Plate squat jumps

10/24/2013

Strength- 10 minutes to find a 3 rep max Thruster

WOD

"Kelly" 

5 Rounds for time: 

-400m Run

-30 Box jumps (24"/20) 

-30 Wall balls (#20/14) 

10/23/2013

WOD

For time: 

-30 Deadlifts (#155/105) 

-25 Pull ups

200m Run

-20 Deadlifts (#155/105) 

-20 Pull ups

200m Run

-10 Deadlifts (#155/105) 

-15 Pull ups

200m Run

10/22/2013

SKill- 8 minute EMOTM Hang cleans (3 reps)

WOD

5 rounds for time: 

-3 Squat cleans w/ alternating lunge in front rack

-6 Box jumps (24"/20)

10/21/2013

Strength- Push press 5.5.5.5.5

WOD

18-15-12-9-6-3

-KB swings (#53/35) 

-Slam balls (#40/30) 

-Burpee to bar

10/18/2013

WOD

2 Rounds for time: 

-40 Barbell thrusters (#45) 

(women will perform 30 reps) 

-30 Hand release push ups

-20 Chest 2 bar pull ups

-10 Burpee roll

*Round 2 will start off with 10 burpee rolls and move up the ladder finishing with 40/30 barbell thrusters

10/17/2013

WOD

5 Rounds for time: 

-12 KB snatch (#53/35) 

-10 KB goblet squats(#53/35) 

-8 Broad jumps

10/16/2013

WOD

12 minute AMRepsAP: 

-Sumo Deadlift (#225/175)

2, 4, 6, 8.... and so on

-Toes 2 bar

4,8,12,16....and so on

*You will perform 2 deadlifts and then 4 toes to bar.  Next round you will perform 4 deadlifts and 8 toes 2 bar and so on for 15 minutes. Count the total amount of reps completed.

Strength- Back Squats 5.5.5.5.5

10/15/2013

Strength- 15 minutes to find a 1RM Clean and Jerk

WOD

21-15-9

-Ground to overhead (60% of 1RM) 

-Burpee box jumps (30"/24") 

10/14/2013

WOD

"MURPH"

1 mile run

-300 Air squats

-200 Push ups

-100 Pull ups

1 mile run

10/12/2013

WOD

For time: 

-50 Hand release

push ups

200m Farmers carry  (#53/35)

-50 Ball slams (#40/30) 

200m Farmers carry (#53/35)

-50 Pull ups

200m Farmers carry (#53/35)

-50 Single KB alternating lunges (#53/35)

200m Farmers carry (#53/35) 

10/11/2013

Strength- Sally up, Sally down (#135/95) 

Then...  Roxanne (Roxanne= Burpees, Red light= Air squats)

Then...                                                                           

WOD

12 minute AMRAP: 

-10 Wall balls (#20/14) 

-10 KB swings (#53/35) 

10/10/2013

WOD

5 Rounds for time: 

-800m Run

-15 Knees to elbows

AFTER PARTY- Stretch

10/9/2013

Strength- 7 minutes to find a 3 rep max deadlift

WOD

20 minute AMRAP: 

-8 Hang squat cleans (#115/75) 

-8 Burpee over bar w/ double lateral jump

 -50 Double unders

10/8/2013

 Strength- Floor presses 5.12.5.12.3.10.3.10

WOD

6-9-12-15-18

-Pull ups

-Shoulder to overhead (#115/75) 

10/7/2013

SKill- Hang snatch+Power snatch+Overhead squat (15 minute EMOTM) 

WOD

3 Rounds for time: 

-20 Box jumps (30"/24") 

-20 KB single arm Thrusters (#53/35) 

-400m Run

10/5/2013

Skill- Handstand push up progressions

WOD

13 minute EMOTM: 

Even minutes: 10 Deadlift (#165/105) 

Odd minutes: 4 HSPU

10/4/2013

WOD

20 minute AMRAP:

-6 Hang cleans (#135/95) 

-10 Toes to bar

-50 Double unders

10/3/2013

Strength- Front Squats 3.3.3.3.3.3.3

WOD

5 Rounds for time: 

-6 Push Press (#115/75) 

-9 Ball slams (#40/30) 

-12 Wall balls (#20/14) 

10/2/2013

WOD

TRIFECTA: 

6 minute AMRepsAP

-5 Pull ups

-5 Push ups

Then..

Tabata Sit-ups

Then... 

6 minute AMRAP

-2 Deadlift (#245/155) 

-4 Box jumps (24"/20") 

10/1/2013

Strength- Squat cleans 5.5.5.3.3.3.3

WOD

15 minute AMRAP: 

-8 Sumo deadlift high pulls (#95/75) 

-10 DB snatch (#45/35) 

-200m Run w/ DB

9/30/2013

WOD

For time: 

15-12-9-6-3

-Thrusters (#95/75) 

-40 ft. walking lunges in front rack position

-Burpee over bar

9/28/2013

WOD

For time: 

-Run 5k

-100 Push

ups

9/27/2013

Skill- Power Snatch

WOD

-40 Power snatch (#135/95) 

*At the top of every minute perform 5 ball slams (#40/30) 

9/26/2013

WOD

1.2.3.4.5.6.7.8.9.10- Box jumps (30"/24") 

10.9.8.7.6.5.4.3.2.1- Resistance KB swings (#53/35) 

-2 Wall walks

AFTER PARTY- Group stretch

9/25/2013

Strength- 10 minute EMOTM

Power clean + push press (#135/95)

WOD

12 minute AMRAP

-8 Deadlift (#185/135)  

-25 Double unders

9/24/2013

WOD

For time: 

-30 Wall balls (#20/14) 

5 Rope climbs

-25 Wall balls

4 Rope climbs

-20 Wall balls

3 Rope climbs

-15 Wall balls

2 Rope climbs

-10 Wall balls

1 Rope climb

9/23/2013

Strength- Back Squats 7.7.7.7.7.20 (@ 60%) 

WOD

"CINDY" 

20 minute AMRAP

-5 Pull ups

-10 Push ups

-15 Air Squats

9/20/2013

WOD

10 Rounds for time: 

-10 Burpees

-10 Ball slams (#40/30) 

-10 OH plate lunges (#45/35) 

9/19/2013

WOD

21-15-9

-Deadlift (#225/165) 

-Box jumps (30"/24") 

*After party- Now is the time to work on some of your weaknesses!  Have it be double unders, kipping pull-ups, rope climbs, handstand push-ups, Olympic lifting technique/form, overhead squats, toes to bar, wall balls, etc.  Now is the time to take advantage of having a coach that can help you turn your weaknesses into strengths. 

9/18/2013

Skill- Squat Snatch 3.3.3.2.1.1.1

WOD

5 Rounds: 

-6 Power snatch (#95/65)

-9 Toes to bar

9/17/2013

SHANNON'S B-DAY WOD

For time: 

 40 Double unders (120 singles)

13 Tire flips

40 Air squats

Run 400 m

40 Double unders (120 singles)

13 Tire flips

40 KB swings (#53/35)

Run 400 m

40 Double unders (120  singles)

14 Tire flips

40 Push ups

Run 400 m

9/16/2013

Skill- Squat Cleans

EMOTM for 12 minutes

-3 Squat cleans

WOD

18 minute AMRAP: 

-4 Power cleans (#95/65) weight can be heavier but NO lighter

-6 Burpee over bar

-10 V ups 

9/14/2013

WOD

For time: 

-100 Double unders

400m Run

-100 Air squats

800m Run

-100 Push ups

400m Run

-100 Wall balls

800m Run

9/13/2013

Strength- Push Press 5.5.5.5.5

WOD

Tabata

Round 1- Lateral box jumps

Round 2- Battle Ropes

Round 3- Row

Round 4- Suspended ring holds

*Each round is 20 seconds on/10 seconds off for 8 rounds

9/12/2013

Strength- Back Squat 5.5.5.3.3.3.3

WOD

EMOTM for 15 minutes: 

-3  Burpees

-4 Slam balls (#40/30) 

-5 Goblet squats (#53/35)

9/11/2013

Strength- Floor Press 5.5.3.3.2.1.1

WOD

"Helen" 

3 Rounds for time

-400m Run

-21 KB swings (#53/35) 

-12 Pull ups

*After Party- 911m Row for time

9/10/2013

Strength- Deadlift 5.10.5.10.3.10.3.10

(*Reps of 10 will be performed at 20% less than the previous set of 3 or 5) 

WOD

21-15-9

-Deadlifts (#165/135) 

-Wall balls (#30/20)

-Hand release push ups

9/9/2013

Strength- Overhead Squats 5.5.3.3.3

WOD: 

"Nancy" 

5 Rounds

-400m Run

-15 Overhead squats (#95/65)  

9/7/2013

WOD

3 Rounds for time: 

-14 Burpee to bar

-16 Alternating single arm KB thrusters

-18 Squat jumps

-20 Double unders

-30 second KB static squat hold

9/6/2013

WOD

For time: 

-25 Tire flips

-400m Run

-25 Tire flips

-400m Run

-25 Tire flips

-400m Run

9/5/2013

WOD: 

For time: 

-50 Box jump overs (24"/20") 

-75 Pull ups

-100 Sit ups

9/4/2013

Strength- Push jerks 5.5.5.5.5

WOD: 

15 EMOTM: 

-3 Push jerks (#95/65) 

-6 KB swings (#53/35) 

9/3/2013

WOD

10 minute AMRAP: 

-5 Deadlifts @ BW

-5 Burpee box jumps

THEN.... 

10 minute AMRAP: 

-10 Wall balls (#20/14) 

-10 Walking lunges holding wall ball overhead (#20/14)

9/2/2013

Skill- Power Snatch

WOD

6 Rounds for time: 

-8 Power snatch (#75/55) 

-10 Sumo deadlift high pulls (#75/55)

-12 Back squat (#75/55) 

-200m High skips 

8/31/2013

Skill- Speed work

WOD

5 minute stations:  (Partners)

P1:  15 Burpees

P2:  KB swings (#53/35)

P1:  15 Ball slams (#30/20)

P2:  Air Squats

P1:  15 Ring rows

P2:  Overhead plate hold (#45/35)

P1:  200m row

P2:Push ups

*Partner 2 will not switch movements until partner 1 has completed their allotted reps.  Each partner will switch throughout the entire 5 minutes.  There will be a 1 minute transition period between stations.  

8/30/2013

Strength- Front Squats 5.5.3.3.3.2.2

WOD

15 minute AMRAP (as many REPS as possible): 

-Thrusters (#95/65) 2,4,6,8,10... 

-Barbell bent over rows 3,6,9,12,15... 

-Double unders 15

*For example, your first set will be 2 thrusters, 3 bent over rows and 15 double unders.  Your second set will be 4 thrusters, 6 bent over rows and 15 double unders.  You will follow this format for 15 minutes to accumulate as many reps as possible. 

8/29/2013

WOD

For time: 

1 Mile run

-150 Air squats

-100 Push ups

-50 Box jumps ("30/24") 

1 Mile run

8/28/2013

WOD

For time: 

-5 Slam balls (#40/30) 

-5 Barbell ground to overhead (50% BW) 

-5 Burpee over bar

-10 Slam balls (#40/30) 

-10 Barbell ground to overhead (50% BW) 

-10 Burpee over bar

-15 Slam ball (#40/30) 

-15 Barbell ground to overhead (50% BW) 

-15 Burpee over bar

*Once you hit 15, you will work your way back down the ladder starting at 15 down to 5. 

**AFTER PARTY- Row 500m for time

8/27/2013

WOD

EMOTM 25 minutes: 

-5 KB sumo deadlift high pulls (#70/53) 

-5 KB goblet squats (#70/53) 

-10 Chin ups

8/26/2013

CrossFit Total: 

-1 RM Back squat

-1 RM Strict press

-1 RM Deadlift

8/24/2013

WOD

"Barbara" 

5 Rounds for time: 

-20 Pull ups

-30 Push ups

-40 Sit ups

-50 Squats

*3 minute rest in between each round

8/23/2013

Strength- Squat Cleans 3.3.3.3.3

WOD: 

"Grace" 

30 Clean and jerks #135

*Scaled options will be discussed in class

AFTER PARTY: 5 minutes

Wall Ball "two-fers" (#20/#14) 

8/22/2013

Strength- Weighted push-ups  

*15 minutes to work up to a 1RM

WOD: 

12 minute AMRAP: 

-10 Lateral slide push ups

-200m Sprint

After party- 75 Wall ball shots for time (#20/14) 

8/21/2013

WOD

30 minute AMRAP: 

-3 DB thrusters

-6 Tire flips

-9 Wall ball shots (#20/14) 

8/20/2013

Skill- Bear Complex 5.5.5.5.5

WOD

For time: 

-50 Wall balls (#20/14) 

8/19/2013

WOD

TEST DAY: 2 minutes for max reps

-Push ups

-Pull ups

-Air Squats

-Box jumps (24"/20") 

-Wall ball shots (#20/14) 

-Toes 2 bar

-Burpees

-Row 500m for time

*There will be a 2 minute rest between each movement

8/17/2013

WOD

For time: 

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

-Deadlifts (#135/115) 

-Superman push ups

-Plyo split squats  

8/16/2013

Skill- Hang Snatch

*20 minute running clock to get to a 1RM

WOD

21-15-9

-DB Snatch (#45/#35) 

-Ring pull ups

8/15/2013

WOD: 

20 minute AMRAP: 

-10 KB swings (#53/35) 

-10 Sit ups

8/14/2013

Strength

Back Squats 5.5.5.5.5

WOD

4 Rounds for time: 

-21 Ball slams

-12 Squat roll backs to push up

-400m Run

8/13/2013

Skill-  Clean and Jerk

WOD

EMOTM for 12 minutes: 

-1 Clean and Jerk @ 50% body weight

-2 Rope climbs

8/12/2013

WOD: 

For time:

 -50 Push press (#45)

-100 Double unders

-50 Front squats (#45)

-75 Double unders

-50 Box jumps (24"/20") 

-50 Double unders

-50 Burpee star jumps

-25 Double unders 

8/10/2013

WOD: 

3 Rounds for time: 

-30 yard walking lunges (barbell in front rack position) #75/55

-15 sit ups

 -10 Hand release push ups

*After party- Car pushes

8/9/2013

WOD

18 minute AMRAP: 

-15 Plate GTO (ground to over head) #45/35

-15 Wall ball shots (#20/14) 

8/8/2103

WOD

Strength- Deadlift 1RM

*25 minute running clock to find your 1RM

**25 minutes- After Deadlift, we will stretch, roll, mobilize, etc.  Athletes need to make sure they're stretching after each work out but it's my responsibility as a coach to make sure they know the proper way to do it.  It's time to recover!!!! 

8/7/2103

WOD

10 Rounds for time: 

-5 KB swings (#53/35) 

-7 Burpee box jump squats

-9 Pull ups

8/6/2013

WOD

4 Rounds for time: 

-20 Sumo deadlift high pulls (#75/55) 

-20 Lateral bar hops

-800m Run

8/5/2013

Strength- Front Squats (Drop sets)

5.15.5.15.3.15.3.15

WOD

21-15-9

 - Squat cleans (#95/65)

-Handstand push-ups 

8/3/2013

WOD

For time: 

-10 KB swings (#53/35)

-20 Box jumps (24"/20")

-30 Pull ups

-40 Push ups

-50 Ball Slams (#40/30)

-10 Knees to elbows

-20 Broad jumps

-30 Burpees

-40 Sit ups

-50 Air squats

8/2/2013

Skill- Squat Snatch

WOD

6 Rounds for time: 

-3 Squat Snatch  

-6 Overhead squats

-9 Chest to bar pull-ups

8/1/2013

WOD

Strength- Floor presses 5.5.5.5.5.5.5

After Party- 3 Rounds of 500m Row (2 minute rest in between rounds) 

*Each round must produce a faster time than the previous.  1 burpee penalty for every second past previous time.  

7/31/2013

WOD

10 down to 1

For time: 

-Dumbbell renegade rows

-Dumbbell push press

-Dumbbell front squats

-V ups w/ dumbbell

*Perform each movement for 10 reps, then 9 reps, then 8 reps and so on.   

7/30/2013

Strength- Deadlift 5.5.5.3.3.3

WOD

20 minute AMRAP: 

-15 Deadlifts (#135/#115) 

-10 Burpee over bar

-5 Tire flips

7/29/2013

Skill- Power Snatch/Hook grip

WOD

3 Rounds for time:

-5 Power Snatch (#115/#95) 

-10 L-sit pull-ups

-200m Plate carry above head (#45/#35) 

7/27/2013

Strength 

3 rounds of max pull-ups (rest 2 minutes in between each) 

HERO WOD

"LOREDO" 

6 Rounds for time: 

-24 Squats

-24 Push ups

-24 Walking lunge steps

-400m Run

7/26/2013

WOD

For time: 

-70 Double unders

-100m KB farmers carry

-60 Double unders

100m KB farmers carry

-50 Double unders

-100m KB farmers carry

-40 Double unders

-100m KB farmers carry

-30 Double unders

-100m KB farmers carry

7/25/2013

Skill- Squat Clean

*On a 20 minute running clock, build up to a 3RM squat clean (touch and go reps)

WOD

15 minute AMRAP: 

-6 Squat cleans @ 50% body weight

-6 Knees to rings

-6 Box jumps (30"/24") 

7/24/2013

WOD

TABATA  (8 rounds, 20 seconds work/10 rest) 1 minute rest between movements

1. Tabata burpee pull ups or ar touch       3. Tabata air squats                            5. Tabata slam balls

2. Tabata t-spine push ups                        4. Tabata break dancers                    6. Tabata battle ropes

*The lowest amount of reps performed during the 8 rounds will be the score you record for that movement.  All scores will be added at the end of the work out for the athletes overall total. 

7/23/2013

Strength

Strict press 5.5.5.3.3.3

WOD

EMOTM for 10 minutes: 

-4 Thrusters @ 65% 3RM

-8 Medicine ball sit-ups

7/22/2013

Skill- KB snatches and Pistol squats

WOD

5 Rounds for time: 

-20 KB snatches (10 each arm) 

-15 ft. handstand walks

-10 Pistol squats

7/20/2013

WOD

20 minute AMRAP: 

-15 Ball slams (#40/#30) 

-400m run with slam ball

-10 Single leg burpee

7/19/2013  

ROB'S 26th B-DAY WOD 

7 exercises for time: 

26x- Deadlift @ 80% body weight                           26x- Handstand push ups

26x- Burpee box jump (24"/20")                              26x- Tire flip jump through

26x- Power clean @ 80% body weight                   26x- Front Squat @ 80% body weight 

26x- Double wall ball shots (#20/#14) 

7/18/2013

Skill- Double unders

WOD: 

50-40-30-20-10

-Double unders

-KB swings (#70/#53/#35) 

7/17/2013

Strength

Back Squats 5.5.3.2.2.1.1.1

WOD

5 Rounds for time: 

-10 KB waiter lunges (10 reps each leg)

-10 Back Squats (#135/#115)

7/16/2013

WOD

18 minute AMRAP: 

-8 Pull-ups

-10 Toes to bar

-12 Hand release push-ups

AFTER PARTY: Row 500m for time

7/15/2013

Skill- Thrusters

WOD

  "FRAN"

21-15-9

-Thrusters (#95/65) 

-Pull ups 

7/12/2013

Strength 

Overhead Squat 5.5.5.5.5

WOD

5 Rounds for time: 

-15 OHS (#95/65) 

-10 Single arm KB swings (alt. arms) 

-200m run

-40 Double unders 

7/11/2013

Skill- Resisted Sprints

WOD

4 Rounds for Time:  

-40 yard sprint

-40 yard walking lunges

-40 yard broad jumps

-40 yard sprint 

7/10/2013

Strength- Deadlift 3.3.3.3.3.3.3

WOD

20 minute AMRAP: 

-10 Sumo deadlift high pull (#65/#45) 

-10 Box jump overs (24"/20") 

7/9/2013

Skill- Power Snatch

WOD

5 Rounds for time: 

-12 Power snatch (#75/#55) 

-9 Burpee over bar

-6 Chest to bar pull ups 

7/8/2013

Strength Bench Press 5.10.3.20.2.30

WOD

3 Rounds for max reps (2 minute rest in between rounds) 

Parallete inverted push-ups (feet on box) 

AFTER PARTY!

2 minute max sit up test

7/6/2013

Skill- Wall ball shots

WOD

"KAREN" 

-150 Wall ball shots for time

7/5/2013

Strength- Hang Cleans 5.5.5.5.5

WOD: 

5 Rounds for time: 

-15 med ball cleans (#20/14) 

-10 ring rows

-800m run

7/4/2013

Happy 4th of July! 

Strength- Strict Press 5.5.5.5.5

WOD

21-15-9

-Push press @ 50% bodyweight

-Ring push ups

-Double unders

 

 

7/3/2013

Skill- Kipping

WOD

20 minute AMRAP: 

-400m Run

-10 Ring pull-ups

-15 Box jumps (24/20) 

7/2/2013

Strength- Front Squats 5.3.3.2.2.1.1

WOD

5 rounds for time: 

5-Handstand Push-ups

10-Front Squats @ 50% body weight  

 

 

7/1/2013

Skill- Movements

WOD

7 Rounds for time:  (10 reps each)

"Opener" 

Plate ground to overhead (#45/35) 

Hand release push-ups

 Knee to Elbows

Run 200m

Kettle Bell swings (#53/35) 

Burpees