Sunday, November 19, 2017

WOD 111917

Fitness Level Weekly

Warm Up:
Burgener Warm-Up
https://www.youtube.com/watch?v=mWffzvDGeg4

Grace
For Time:
30 Clean & Jerks

Thursday, November 16, 2017

WOD 111717

Hero Friday's
Warm Up:
400m Run
Outside:
50' Lunge w/ reach
50' Frankenstein's
50' High Knees
50' Butt Kickers
Inside:
3rds:
10 ring rows
10 OH Squats (PVC)
10 Pass Thrus (PVC)

Metcon:
J.T.
21-15-9
Handstand Push-Ups
Ring Dips 
Push-Ups


Wednesday, November 15, 2017

WOD 111617

Benchmark Thursdays
Warm Up:

200m Run
Outside:
50' Butt Kickers
50' High Knees
50' Walking Lunges
50' Broad Jumps
Inside:
3 rounds
10 Air Squats
10 Push-Ups
10 Pass Thrus (PVC)


Strength/Technique Work:
Back Squat
5-5-5-5-5
For those new to class remember technique & form before weight, Listen to Coaching

Metcon:
Helen
3 rounds for time:
400m Run
21 Kettlebell Swings 1.5 pood 53#/1 pood 35#
12 Pull-Ups

Core Strength:
30 T2B/K2E/Hanging Knee Raises
Scale to your fitness level

WOD 111517

WOD 111517

Warmup:

3 Rounds of:
10 Cal Row
10 Push Ups
10 Air Squats

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

15 Push Press
15 Weighted Sit ups
400m Run or Row

Post times to comments.  Cash out:  Hollow Holds (:30 on/:30 off) x 2

Tuesday, November 14, 2017

WOD 111417

WOD 111417

Warmup: 
3 Rounds of:
10 Push Ups
5 Ring Rows
20 DU's or 40 Singles

Strength: Deadlift 3-3-3-3-3

5 Rounds for time:

5 Strict Pull ups
100m Farmer Carry
200m Row
15 Wall Ball Sit ups

Post times to comments.  Cash out:  Flutter Kicks (:45on/:45 off) x 2

Monday, November 13, 2017

WOD 111317

WOD 111317

Warmup:

3 Rounds of:
10 Cal Row
5 Burpees

Strength:  Floor Press 3-3-3-3-3

"Karen"

For time:

150 Wall Balls

Post times to comments.

Thursday, November 9, 2017

WOD 110917

WOD 110917

Warmup:

3 Rounds of:

10 Cal Row
10 Push Ups
5 Air Squats

Strength:  Cleans 3-3-3-3-3

4 Rounds for time:

10 Deadlifts
12 Burpee over Bar
200m Run

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Wednesday, November 8, 2017

WOD 110817

WOD 110817

Warmup:

5 Burpees
5 Body Rows
10 Air Squats

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

50 Double Unders or 150 Singles
10 Strict Shoulder Press
20 Wall Ball Sit ups

https://www.youtube.com/watch?v=cJxxsIVAQ_M

Post times to comments.  Cash Out:  500m Row for time.

Tuesday, November 7, 2017

WOD 110717

Warmup:

3 Rounds of:
10 Cal Row
10 Push ups
5 Pull Ups

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

12 Thrusters
24 KB Swings
200m Run

Post rounds to comments.  Cash Out:  Flutter kicks (:45 on/:45 off) x 2

Wednesday, November 1, 2017

WOD 110117

WOD 110117

Warmup:

3 Rounds of:

4 Inch Worms
10 Ring Rows
5 Air Squats

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

10 Box Jumps
10 Overhead Squats
200m Run

Post times to comments.  Cash Out:  Hollow Holds (:30 on/::30 off) x 2

Tuesday, October 31, 2017

WOD 103117

WOD 103117

Warmup:

3 Rounds of:

5 Push Ups
5 Squats
10 Cal Row

Strength:  Push Press 3-3-3-3-3

"Cindy"

AMRAP in 20 min:

5 Pull Ups
10 Push Ups
15 Squats

Post rounds to comments. 

Monday, October 30, 2017

WOD 103017

WOD 103017

Warmup:

3 rounds of:

5 Burpees
10 Air Squats
40 DU's or 80 Singles

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

8 Burpee Pull ups
8 Cleans
200m Run

Post rounds to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Thursday, October 26, 2017

WOD 102617

WOD 102617

Warmup:

3 Rounds of:

5 Jumping Squats
5 Push Ups
5 Inch Worms

Strength:  Strict Pull Ups 4-4-4-4-4

Tabata This:

Air Squats
Push Ups
DB Snatches
Sit Ups

Post tabata scores to comments. 

Wednesday, October 25, 2017

WOD 102517

WOD 102517

Warmup:

3 Rounds of:
5 Burpees
5 Pull Ups

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

200m Run
25 KB Swings
12 OH Sit ups
12 DB Snatches

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 3

Tuesday, October 24, 2017

WOD 102417

WOD 102417

Warmup: 

3 rounds of:
10 Cal Row
10 Push Ups
10 Air Squats

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

20 Wall Balls
15 Burpees
40 Double Unders/120 Singles

Post rounds to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Thursday, October 19, 2017

WOD 101917

WOD 101917

Warmup:

3 Rounds of:

20 DU's or 40 Singles
10 Squats
10 Push Ups

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:

12 Goblet Squats
12 Burpees
200m Run

Post rounds to comments.  Cash out:  500m Row for time

Wednesday, October 18, 2017

WOD 101817

WOD 101817

Warmup:

3 rounds of:

10 Cal Row
10 Push Ups
10 Squats

Strength:  Deadlift 3-3-3-3-3

50-40-30-20-10 reps of:

Jumping Squats
Sit ups

Post times to comments.  Cash Out:  100m Sprint x 2

Tuesday, October 17, 2017

WOD 101717

WOD 101717

Warmup:

3 rounds of:

5 Burpees
20 DU's or 40 Singles

Strength:  Back Squat 3-3-3-3-3

4 Rounds for time:

12 Pull Ups
12 Ring Dips
40 DU's or 120 Singles

Post times to comments.  Cash out:  Flutter Kicks (:45 on/:45 off) x 2

Monday, October 16, 2017

WOD 101617

WOD 101617

Warmup:

3 rounds of:

10 Cal Row
5 Push Ups
5 Squats

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

12 Deadlift
10 Burpee over Bar
200m Run

Post Rounds to comments.  Cash out:  Weighted Plank (1:00 on/1:00 off x 2)

Monday, October 2, 2017

WOD 100517

WOD 100517

Warmup:

3 Rounds of:

20 DU's or 40 Singles
5 Burpees

Strength:  Floor Press 3-3-3-3-3

AMRAP in 15 min:

8 Burpee Pull ups
12 Ring Dips
200m Run

Post rounds to comments.  Cash Out:  ME Sit ups in 1 min

WOD 100417

WOD 100417

Warmup: 

4 Rounds of:

10 Cal Row
5 Box Jumps

Strength:  Cleans 3-3-3-3-3

3 Rounds for time:

400m Run
12 Pull ups
12 Wall Balls

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 2

WOD 100317

WOD 100317

Warmup:

5 Push Ups
5 Air Squats
10 Cal Row

Strength:  Deadlift 3-3-3-3-3

"Chelsea"

EMOM for 30 min:

5 Pull ups
10 Push Ups
15 Air Squats

**Must complete 17 rounds. 

WOD 100217

WOD 100217

Warmup:

3 rounds of:

10 Air Squats
20 DU's or 40 Singles
10 Push Ups

Strength:  Front Squat 3-3-3-3-3

800m Run, then
4 Rounds for time:
20 Kettlebell Swings
10 Clean and Jerks
then run 800m

Post times to comments.  Cash Out:  Flutter Kicks (1:00 on/1:00 off) x 2

Thursday, September 28, 2017

WOD 092817

WOD 092817

Warmup:

5 Push Ups
5 Jumping Squats
20 DU's or 40 Singles

Strength:  Back Squat 3-3-3-3-3

4 Rounds for time:

400m Run
20 Walking Lunges
15 HR Push Ups

Post times to comments.  Cash Out:  L Hang for 1 min

Wednesday, September 27, 2017

WOD 092717

WOD 092717

Warmup: 

3 Rounds of:
10 Cal Row
10 Push Ups
10 Squats

Strength:  Cleans 3-3-3-3-3

10-1 reps of :

Front Squat
HSPU

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 2

Tuesday, September 26, 2017

WOD 092617

WOD 092617

Warmup:

3 Rounds of:
10 Cal Row
5 Air Squats
5 Pull ups

Strength:  Deadlift 3-3-3-3-3

EMOM for 14 min:

10 Dumbbell Snatches
10 Burpees

Post to comments.  Cash Out:  100m Sprint x 2

Monday, September 25, 2017

WOD 092517

WOD 092517

Warmup:

3 Rounds of:

5 Box Jumps
10 Push ups
6 Turkish Getups

Strength: Floor Press 3-3-3-3-3

AMRAP in 15 min:

10 Pull Ups
10 Burpee Box Jumps
200m Run

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 3

Wednesday, September 20, 2017

WOD 092017

WOD 092017

Warm up:
3 Rounds of:
5 Burpees
5 Inch Worms
10 Cal Row

Strength:  Floor Press 3-3-3-3-3

AMRAP in 20 min:

12 Push Press
18 Air Squats
24 Sledge Strikes
400m Run

Post rounds to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 2

Tuesday, September 19, 2017

WOD 091917

WOD 091917

Warmup:

3 Rounds of:
20 DU's or 40 Singles
10 Push Ups
10 Cal Row

Strength:  Strict Pull Ups 5-5-5-5-5

4 Rounds for time:

20 Wall Balls
10 Burpee Pull Ups
5 Deadlifts

Post times to comments. Cash Out:  Flutter Kicks (:30 on/:30 off) x 3

Monday, September 18, 2017

WOD 091817

WOD 091817

Warmup:

3 Rounds of:
10 Push Ups
6 Turkish Getups
10 Cal Row

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

200m Run
15 Goblet Squats
15 Ring Rows

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Thursday, September 14, 2017

WOD 091417

WOD 091417

Warmup:

3 Rounds of:
5 Box Jumps
5 Push ups
5 Air Squats

Strength:  Cleans 3-3-3-3-3

EMOM for 14 min alternating movements:

10 Push Press - Odd
8 Burpees - Even

Post to comments.  Cash Out:  100m Sprint x 2

Wednesday, September 13, 2017

WOD 091317

WOD 091317

Warmup:

3 Rounds of:
5 Burpees
5 Inch Worms
10 Cal Row

Strength:  Deadlift 3-3-3-3-3

4 Rounds of:

10 Thrusters
15 Pull ups
50 Du's or 150 Singles

Post times to comments.  Cash Out:  ME Sit ups in 1 min

Tuesday, September 12, 2017

WOD 091217

WOD 091217

Warmup:

3 Rounds of:
10 Cal Row
5 Push Ups
20 DU's or 40 Singles

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

12 Wall Balls
12 Burpees
200m Run

Post rounds to comments.  Cash Out:  ME Turkish Getups in 1:00 x 2

Monday, September 11, 2017

WOD 091117

WOD 091117

Warmup:

3 Rounds:
5 Pull ups
5 Push Ups
5 Air Squats

9-11 Tribute WOD

For time:
2001 meter run (1.24 miles)
11 Box Jumps
11 Thrusters
11 C2B Pull ups
11 Power Cleans
11 HSPU
11 KB Swings
11 T2B
11 Deadlift
11 Push Jerk
2001 meter row

Post to comments.

Thursday, September 7, 2017

WOD 090717

WOD 090717

Warmup:

3 Rounds of:

20 DU's or 40 Singles
10 Cal Row

Strength:  Strict Pull ups 4-4-4-4-4

50 Double Unders or 150 Singles
40 KB Swings
30 OH Sit ups
20 Burpees
10 Ring Dips

Post times to comments.


Wednesday, September 6, 2017

WOD 090617

WOD 090617

Warmup:

3 Rounds of:
5 Box Jumps
5 Push ups
5 Air Squats

Strength:  Floor Press 3-3-3-3-3

4 Rounds of:

12 Pull ups
12 SDHP
100m Farmer Carry

Post times to comments.  Cash Out:  800m Run for time

Tuesday, September 5, 2017

WOD 090517

WOD 090517

Warmup:

3 Rounds of:
10 Cal Row
5 Burpees
5 Pull ups

Strength:  Strict Press 3-3-3-3-3

AMRAP in 15 min:

200m Run
12 Goblet Squats
16 OH Sit ups

Post rounds to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off) x 2

Thursday, August 31, 2017

WOD 083117

WOD 083117

Warmup:

3 Rounds of :
10 Cal Row
10 Push Ups
10 Air Squats

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:
400m run
12 Wall Balls
10 Burpees

Post rounds to comments.  Cash Out:  Flutter kicks (:45 on/:45 off) x 2

Wednesday, August 30, 2017

WOD 083017

WOD 083017

Warmup:

3 Rounds of:
5 Burpees
10 Cal Row

Strength:  Deadlift 3-3-3-3-3

TABATA This:

Air Squats
Kettlebell Swings
Push Ups
Sit ups

Post tabata score to comments.

Tuesday, August 29, 2017

WOD 082917

WOD 082917

Warmup:

3 Rounds of:
10 Cal Row
10 Air Squats
10 Push Ups

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

12 Dumbbell Snatches
12 Ring Dips
500m Row

Post times to comments.  Hollow Holds (:30 on/:30 off) x 2

Monday, August 28, 2017

WOD 082817

WOD 082817

Warmup:

3 rounds of:
20 DU's or 40 Singles
10 Push Ups
10 Sit ups

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

10 Pull ups
20 OH Lunges
200m Run

Post rounds to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Tuesday, August 22, 2017

WOD 082217

WOD 082217

Warmup:

3 rounds of:
10 Ring Rows
5 Push Ups
5 Squats

Strength:  Deadlift 3-3-3-3-3

"Cindy"
AMRAP in 20 min:
5 Pull ups
10 Push Ups
15 Air Squats

Post rounds to comments.

Monday, August 21, 2017

WOD 082117

WOD 082117

Warmup:

3 Rounds of:
5 Pull ups
5 Push Ups
5 Squats

Strength:  OH Squat 3-3-3-3-3

AMRAP in 15 min:

200m Run
12 Ring Dips or Bench Dips
12 Goblet Squats

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Thursday, August 17, 2017

WOD 081717

WOD 081717

Warmup:

3 Rounds of:
5 Pull Ups
5 Burpees
20 DU's or 40 Singles

Strength:  Push Press 3-3-3-3-3

For time:

5k Row

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/off) x 2

Tuesday, August 15, 2017

WOD 081517

WOD 081517

Warmup:

4 Rounds of:
10 Cal Row
10 Squats
5 Push Ups

Strength:  Floor Press 3-3-3-3-3

For time:

50 Thrusters
Rest 3:00
800m Run
Rest 3:00
100 KB Swings

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 3

Monday, August 14, 2017

WOD 081417

WOD 081417

Warmup:
3 Rounds of:

5 Burpees
20 DU's or 40 Singles

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

8 Clean and Jerks
12 Pull Ups
16 Sit ups

Post rounds to comments.  Cash Out:  ME Push ups in 1:00

Wednesday, August 9, 2017

WOD 080917

WOD 080917

Warmup:

4 Rounds of:
5 Push up
5 Buprees
5 Pull ups

Strength:  Strict Press 3-3-3-3-3

For time:
400m Run, then
30 Box Jumps
30 DU's or 90 Singles
30 Push Ups
30 Air Squats
30 KB Swings
then, 400m Run

Post times to comments.  Cash out:  Weighted Plank (1:00 on/1:00 off) x 2

Tuesday, August 8, 2017

WOD 080817

WOD 080817

Warmup:

3 Rounds of:
20 DU's or 40 Singles
10 Push Ups
5 Jumping Pullups

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

12 Goblet Squats
24 HR Push ups
12 Burpee Broad Jump

Post times to comments.  Cash Out:  100m Sprint x 2

Monday, August 7, 2017

WOD 080717

WOD 080717

Warmup:

3 Rounds of:
10 Cal Row
10 Ring Rows
10 Air Squats

Strength:  Back Squat 3-3-3-3-3

AMRAP in 20 min:

200m Run
15 Wall Balls
10 Pull ups

Post rounds to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Thursday, August 3, 2017

WOD 080317

WOD 080317

Warmup:

3 Rounds of:
20 DU's or 40 Singles
10 Ring Rows
10 Squats

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

12 Push Press
24 KB Swings
200m Run

Post rounds to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Wednesday, August 2, 2017

WOD 080217

WOD 080217

Warmup:
3 Rounds of:
10 Push Ups
10 Air Squats
10 Cal Row

Strength:  Deadlift 3-3-3-3-3

21-15-9 reps for time:

Wall Balls
Burpee Pull Ups

Post times to comments.  Cash Out:  ME Push ups in 1:00 x 2

Tuesday, August 1, 2017

WOD 080117

WOD 080117

Warmup:

AMRAP in 5 min of:
20 DU's or 40 Singles
5 Burpees
10 cal row

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

200m Run
10 Squat Cleans

Post times to comments.  Cash Out:  L-Hang for 1 min

Monday, July 31, 2017

WOD 073117

WOD 073117

Warm up:

3 rounds of:
10 Push ups
5 Box Jumps
5 Burpees

Strength:  Floor Press 3-3-3-3-3

Chelsea

EMOM for 30 min:
5 Pull Ups
10 Push Ups
15 Squats

Post to comments.

Thursday, July 27, 2017

WOD 072717

WOD 072717

Warmup:

3 Rounds of:
10 Push Ups
10 Air Squats
20 DU's or 40 Singles

Strength:  Cleans 3-3-3-3-3

4 Rounds for time:

200m Row
20 Air Squats
10 Ring Dips/Bench Dips

Post times to comments.

Wednesday, July 26, 2017

WOD 072617

WOD 072617

Warmup:

4 Rounds of:
10 Cal Row
5 Box Jumps
10 Push Ups

Strength:  Push Press 3-3-3-3-3

AMRAP in 20 min:

400m Run
12 Burpees
12 Sumo Deadlift High Pulls (SDHP)

Post rounds to comments.  Hollow Holds (:30 on/:30 off) x 2

Tuesday, July 25, 2017

WOD 072517

WOD 072517

Warmup:

3 Rounds of:
10 Air Squats
5 Pull ups
10 Cal Row

Strength:  Deadlift 5-5-5-5-5

For time:

3000m Row

Post times to comments.  Cash out:  ME Wall Ball Side Throws in 1:00


Monday, July 24, 2017

WOD 072417

WOD 072417

Warmup:

3 Rounds of:
10 Push Ups
10 Ring Rows
20 DU's or 40 Singles

Strength:  Back Squat 3-3-3-3-3

21-15-9 reps of:

Front Squat
Pull ups

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/off) x 2

Thursday, July 20, 2017

WOD 072017

WOD 072017

Warmup:

3 Rounds of:
10 cal row
5 pull ups
10 air squats

Strength: OH Squats 3-3-3-3-3

800m Run, then:
AMRAP in 12 min:
8 Pull Ups
12 DB Snatches
16 Sit ups
then, 800m Run

Post rounds to comments.  Cash out:  Flutter kicks (45 on/45 off) x 2

Wednesday, July 19, 2017

WOD 071917

WOD 071917

Warmup:

3 Rounds of:
20 DU's or 40 singles
5 Burpees
10 Air Squats

Strength:  Floor Press 3-3-3-3-3

AMRAP in 15 min:

400m run
20 KB Swings
10 Ring Dips

Post rounds to comments.  Cash Out:  ME Sit up in 1:00

Tuesday, July 18, 2017

WOD 071817

WOD 071817

Warmup:
3 Rounds of:
5 Jumping Squats
5 Push Ups
5 Pull ups

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

8 Thrusters
16 HR Push Ups
50m Farmers Carry

Post times to comments. Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Monday, July 17, 2017

WOD 071717

WOD 071717

Warmup:

2 Rounds of:

300m Row
5 Pull Ups
10 Air Squats

Strength:  Floor Press 3-3-3-3-3

AMRAP in 20 min:

25 DU's or 75 Singles
15 Wall Balls
10 Box Jumps

Post rounds to comments.  Cash Out: Weighted Plank 1:00

Thursday, July 13, 2017

WOD 071417

WOD 071417

Warmup:

3 Rounds of:
10 Push ups
5 Jumping Squats
20 DU's or 40 Singles

Strength:  Floor Press 3-3-3-3-3

10-1 reps of:

Deadlift
DB Snatch

Post times to comments.  Cash Out:  ME Sit ups in 1 min

Wednesday, July 12, 2017

WOD 071217

WOD 071217

Warmup:

4 rounds of:
10 Air Squats
5 Pull ups
20 DU's or 40 Singles

Strength:  Deadlift 3-3-3-3-3

For time:

5K Row

Post times to comments.  Cash Out:  ME Push ups in 1:00

Tuesday, July 11, 2017

WOD 071117

WOD 071117

Warmup:

5 Burpees
5 Pull ups
10 Cal Row

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

12 Clean and Jerk
12 Wall Balls
50 Sledge Strikes

Post times to comments.  Cash Out:  100m Sprint x 4

Monday, July 10, 2017

WOD 071017

WOD 071017

Warmup:

3 Rounds of:
10 Push Ups
10 Squats
10 Cal Row

Strength:  Cleans 3-3-3-3-3

AMRAP in 20 min:

15 Goblet Squats
10 Burpee Pull ups
200m Run

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Thursday, July 6, 2017

WOD 070617

WOD 070617

Warmup:

3 Rounds of:
5 Burpees
5 Jumping Squats
5 Pull ups

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

12 Goblet Squats
12 1 Arm DB Snatch
200m Run

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 2

Monday, July 3, 2017

WOD 070317

WOD 070317

Warmup:

3 Round of:
10 Cal Row
10 Air Squats
10 HR Push Ups

Strength:  Front Squat 3-3-3-3-3

"Filthy Fifty"

For time:
50 Box Jumps
50 Jumping Pull ups
50 KB Swings
50 Walking Lunges
50 K2E
50 Push Press (45/35)
50 Supermans
50 Wall Balls
50 Burpees
50 Du's or 150 Singles

Post times to comments.

Friday, June 23, 2017

WOD 062917

WOD 062917

Warmup:
3 Rounds of:
10 Cal Row
5 Jumping Squats
5 Burpees

Strength:  Front Squat 3-3-3-3-3

5 Rounds for time:

200m Run
10 Burpee Pull ups
10 Deadlifts

Post times to comments.

WOD 062817

WOD 062817

Warmup:
3 Rounds of:
20 DU's or 40 Singles
10 Lunge Steps
5 Pull ups

Strength:  Floor Press 3-3-3-3-3

800m Run, then
AMRAP in 12 min of:
12 Goblet Squats
24 Sledge Strikes
48 Air Squats

Post rounds to comments.

WOD 062717

WOD 062717

Warmup:

4 Rounds of:
20 Mountain Climbers
10 Air Squats
5 Burpees

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

8 Clean and Jerks
10 OH Sit ups

Post times to comments.

WOD 062617

WOD 062617

Warm up:
3 rounds of:
10 Cal Row
10 Push Ups
5 Pull ups

Strength:  Back Squat 3-3-3-3-3

AMRAP in 20 min:

200m Run
14 Wallballs
14 KB Swings

Post rounds to comments.

Thursday, June 22, 2017

WOD 062217

WOD 062217

Warmup:

3 Rounds of:
10 Cal Row
10 Squats
10 Push Ups

Strength:  Deadlift 3-3-3-3-3

800m Run, then
AMRAP in 15 min:
12 Wallballs
12 Goblet Squats
12 HR Push Ups
then, 800m Run

Post rounds to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off x 2)

Wednesday, June 21, 2017

WOD 062117

WOD 062117

Warmup:

AMRAP in 5 min:

10 Push Ups
10 Air Squat
4 Inch Worms

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

10 Cleans
10 Burpee o/ Bar
200m Run

Post times to comments.  Cash Out:  L Hold for 1 min


Monday, June 19, 2017

WOD 061917

WOD 061917

Warmup:

3 rounds of:
10 Push ups
20 Mountain Climbers
5 Pull ups

Strength:  OH Squat 3-3-3-3-3

For time:

10-1 reps of:

Burpees
Jumping Pull ups

Post times to comments.  Cash Out:  ME Sit up in 1 min

Friday, June 16, 2017

WOD 061617

WOD 061617

10 Rounds for time:

5 Pull ups
10 Push ups
15 Squats

Post times to comments.

Thursday, June 15, 2017

WOD 061517

WOD 061517

Warmup:

4 Rounds of:
5 Pull ups
5 Burpees
5 Dips

Strength:  Shoulder Press 3-3-3-3-3

5 Rounds for time:

200m Row
12 Back Squats

Post times to comments.  Cash Out:  ME Sit ups in 2 min

Wednesday, June 14, 2017

WOD 061417

WOD 061417

Warmup:

4 Rounds of:

5 Burpees
5 Sit ups
10 Air Squats
4 Inch Worms

Today is a single strength modality day.

Deadlift 10-8-6-5-3-3-2-1


Post weights to comments.  Cash Out:  1 min ME Push Ups in 1 min, 1 min ME Sit ups

Tuesday, June 13, 2017

WOD 061317

WOD 061317

Warmup:

10 Push Ups
20 DU's or 40 Singles
5 Wallballs

Strength:  Cleans 3-3-3-3-3

3 Rounds for time:

20 DB Snatches
10 Ring Rows

Post times to comments.  Cash Out:  100m Sprint x 2

Monday, June 12, 2017

WOD 061217

WOD 061217

Warmup:

3 Rounds of:

10 Air Squats
3 Handstand Holds
20 DU's or 40 Singles

Strength:  Back Squat 3-3-3-3-3

AMRAP in 20 min:

400m Run
12 Burpees
12 Push Press

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Thursday, June 8, 2017

WOD 060817

WOD 060817

Warmup:

3 Rounds of:

5 Strict Pull ups
10 Push ups
10 Cal Row

Strength:  Clean and Jerk 3-3-3-3-3

4 Rounds for time:

14 Wallballs
14 Pull Ups

Post times to comments.  Cash Out:  100m Sprint x 4

Wednesday, June 7, 2017

WOD 060717

WOD 060717

Warmup:
3 rounds of:

10 cal row
5 Push Ups
5 Sit ups

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

10 Strict Pull ups
10 Back Squats
200m Run

Post times to comments.

Tuesday, June 6, 2017

WOD 060617

WOD 060617

Warmup:

4 Rounds of:
20 DU's/40 Singles
5 Burpees
10 Walking Lunges

Strength:

Deadlift 3-3-3-3-3

AMRAP in 15 min:

8 Cleans
8 Bar over Burpees
200m Run

Post rounds to comments.  Cash Out: Hollow Hold (:30 on/:30 off) x 3

Monday, June 5, 2017

WOD 060517

WOD 060517

Warmup:

4 Rounds of:
10 Cal Row
5 Jumping Squats
5 Push ups

Strength:  Front Squat 3-3-3-3-3

5 Rounds for time:

200m run
15 KB Swings

Post times to comments.  Cash Out:  L-Hang for 1 min

Wednesday, May 31, 2017

WOD 053117

WOD 053117

Warmup:

4 Rounds of:
20 DU's/40 Singles
5 Burpees
5 Walking Lunges
4 Inch Worms

Strength:  Front Squat 3-3-3-3-3

For time:

800m Run, then
40-30-20 reps of
Walking Lunges
DB Snatches
then, Run 800m

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Tuesday, May 30, 2017

WOD 053017

WOD 053017

Warmup:

3 Rounds of:
5 Ring Rows
10 Push Ups
10 Jumping Squats

Strength:  Push Press 3-3-3-3-3

For time:
21-15-9 reps of

Deadlift
Box Jumps

Post times to comments.  Cash Out:  ME flutter kicks in 1 min


Thursday, May 25, 2017

WOD 052517

WOD 052517

The Murph

For time:
1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run

**Rx in a 20lb vest
Post times to comments.


Wednesday, May 24, 2017

WOD 052417

WOD 052417

Warmup:

AMRAP for 5 min:

5 Burpees
10 Cal Row
20 DU's/40 Singles

Today is a Weightlifting Day, so go as heavy as you can safely.

Power Cleans

10-8-6-5-5-4-2-2-1

Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Tuesday, May 23, 2017

WOD 052317

WOD 052317

Warmup:

4 Rounds of:

6 Pull ups
10 Air Squats
10 Cal Row

Strength:  OH Squat 3-3-3-3-3

4 Rounds for time:

500m Row
15 Push Jerks

Post times to comments.  Cash Out:  Flutter Kicks (ME 1 min)

Monday, May 22, 2017

WOD 052217

WOD 052217

Warmup:
4 Rounds of:
5 Burpees
10 Cal Row
10 Jumping Lunges

Strength:  Deadlift 3-3-3-3-3

AMRAP in 20 min:

200m Run
14 OH Sit ups
14 Wall balls

Post rounds to comments.  Cash Out:  ME Push up in 1:00

Wednesday, May 17, 2017

WOD 051717

WOD 051717

Warmup:

AMRAP in 5 min:
10 Push Ups
10 Air Squats
4 Inch Worms

Strength:  Bench Press/Floor Press 3-3-3-3-3

AMRAP in 15 min:

15 Burpees
25 KB Swings
200m Run

Post rounds to comments.  Cash Out:  Weighted Plank (1:00 on x 2)

Tuesday, May 16, 2017

WOD 051617

WOD 051617

Warmup:

3 Rounds for time:
5 Ring Rows
10 Push Ups
10 Jumping Lunges

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

12 Toes to Bar
12 Tire Flips

Post times to comments.  Cash Out:  100m Sprint x 4

Monday, May 15, 2017

WOD 051517

WOD 051517

Warmup:

4 Rounds of:
5 Pull ups
5 Burpees
5 Dips

Strength:  Push Press 3-3-3-3-3

AMRAP in 20 min:

400m Run
8 Ring Dips
12 Back Squats

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Thursday, May 11, 2017

WOD 051117

WOD 051117

Warmup:
4 Rounds of:
10 Air Squats
5 Burpees
20 DU's/40 Singles

Strength:  Back Squat 3-3-3-3-3

5 Rounds for time:
10 Burpee Box Jumps
40 DU's or 120 Singles

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Wednesday, May 10, 2017

WOD 051017

WOD 051017

Warmup:

4 Rounds of:
5 Burpees
5 Sit ups
10 Air Squats

Strength:  Deadlift 3-3-3-3-3

Core Day:

2 Rounds:  1 min of work each round with 30 seconds of rest between rounds

Double Leg Extension
Alternating Triangle Lift
Hip Dips
Repeating Push Kicks
Hip Escape Toe Tap
Plank

https://www.youtube.com/watch?v=zhPmpqymNBc

Post to comments.  Cash Out:  100m Sprint x 4

Tuesday, May 9, 2017

WOD 050917

WOD 050917

Warmup:

4 Rounds of:
10 Air Squats
5 Burpees
10 PVC Pass Thru

Strength:  Clean and Jerk 3-3-3-3-3

AMRAP in 15 min:

14 Push Press
200m Run
10 Pull Ups

Post rounds to comments.  Cash Out:  ME Jumping Squats in 1:00

Monday, May 8, 2017

WOD 050817

WOD 050817

Warmup:
3 Rounds for time:

5 Pull ups
10 Push Ups
10 Cal Row

Strength: Floor Press/Bench Press 3-3-3-3-3

4 Rounds for time:
400m Row/Run
12 Thrusters

Post times to comments.  Cash Out:  ME Push Ups in 1:00

Wednesday, May 3, 2017

WOD 050317

WOD 050317

Warmup:

3 Round of:
10 Air Squats
5 Handstand Holds
20 DU's

Strength:  Deadlift 3-3-3-3-3

"Cindy"
AMRAP in 20 min:

5 Pull ups
10 Push ups
15 Air Squats

Post rounds to comments.

Tuesday, May 2, 2017

WOD 050217

WOD 050217

Warmup:
4 Rounds of:
10 Push Ups
15 Air Squats
10 Box Jumps

Today is a strength component day.  Go as heavy as you can safely.

Power Cleans

10-8-5-3-2-1-1

Post weights.  Cash Out:  Sprints 100m x 4

Friday, April 28, 2017

WOD 042817

WOD 042817

4 Rounds for time:

400m Run
10 Pull ups
10 HR Push Ups

Post times to comments.

Thursday, April 27, 2017

WOD 042717

WOD 042717

Warm up

4 Rounds of:

5 Box Jumps
10 Air Squats
10 Push ups

AMRAP in 20 Min:

200m Run
7 Ring Dips
14 Wall Balls

Post rounds to comments.  Cash Out:  Flutter Kicks :45 on/:45 off x 2

Wednesday, April 26, 2017

WOD 042617

WOD 042617

Warmup:
3 Rounds of
10 Push ups
20 DU or 40 Singles
5 Pull ups

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

500m Row
8 OH Squats

Post times to comments.  Cash Out:  ME Push ups in 1:00

Tuesday, April 25, 2017

WOD 042517

WOD 042517

Warmup: 
4 rounds of:

6 Pull ups
10 Air Squats
10 Cal Row

Strength:  OH Squats 3-3-3-3-3

AMRAP in 15 min:

8 Power Cleans
8 Burpee Box Jumps
200m Run

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Friday, April 21, 2017

WOD 042117

WOD 042117

5 Rounds for time:

12 HR Push ups
12 Ring Rows
24 Air Squats

Post times to comments.

Thursday, April 20, 2017

WOD 042017

WOD 042017

Warmup:

3 Rounds of:
10 Push Ups
20 Mountain Climbers
5 Pull ups

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

800m Run
15 HSPU or Shoulder Press

Post times to comments.  Cash Out:  ME Jumping Squats in 1 min

Wednesday, April 19, 2017

WOD 041917

WOD 041917

Warmup:
AMRAP in 5 min:

10 Push Ups
10 Air Squats
4 Inch Worms

Strength:  Floor Press/Bench Press 3-3-3-3-3

AMRAP in 15 min:

12 OH Sit ups
24 KB Swings
200m Run

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/off) x 3

Tuesday, April 18, 2017

WOD 041817

WOD 041817

Warmup:
3 rounds of:
5 Ring Rows
10 Push ups
10 Jumping Lunges

Strength:  Push Press 3-3-3-3-3

10-1 reps for time:

Burpee over Bar
Squat Cleans

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45off) x 2

Monday, April 17, 2017

WOD 041717

WOD 041717

Warm up:
4 Rounds of:
5 Pull ups
5 Burpees
5 Dips

Strength:  Front Squat 3-3-3-3-3

AMRAP in 20 min:

400m Run
8 T2B
12 Push Press

Post rounds to comments.  Cash Out:  ME Sledge Strikes in 1:00 x 2

Friday, April 14, 2017

WOD 041417

WOD 041417

For time:

33 Wall balls
33 HR Push ups
33 Sit ups
33 Burpees
33 Box Jumps

Post times to comments.

Thursday, April 13, 2017

WOD 041317

WOD 041317

Warm up:
4 Rounds:
10 Air Squats
5 Burpees
20 DU's/40 Singles

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

20 OH Lunges
30 Du's or 90 Singles

Post times to comments.  Cash Out:  Weighted Plank 1:00 on x 2

Wednesday, April 12, 2017

WOD 041217

WOD 041217

Warmup:

4 Rounds:
5 Burpees
5 Situps
10 Air Squats
4 Inch Worms

Strength:  Cleans 3-3-3-3-3

Core Day:

Today is a Gymnastics modality day so we will continue to develop our core strength for this component.  The following exercises can be viewed in this youtube video.

https://www.youtube.com/watch?v=zhPmpqymNBc

2 Rounds: 1 min of each movement with 30 sec rest between movements.

Double Leg Extension
Alternating Triangle Lift
Hip Dips
Repeating Push Kick
Hip Escape Toe Tap
Plank


Post to comments. Cash Out:  100m Sprint x 4

Tuesday, April 11, 2017

WOD 041117

WOD 041117

Warmup:

4 Rounds of:
10 Air Squats
5 Burpees
10 Pass Throughs

Strength:  Floor Press or Bench Press 3-3-3-3-3

AMRAP in 15 min:

10 Tire Flips
200m Run
10 Pull ups

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Monday, April 10, 2017

WOD 041017

WOD 041017

Warm up:
3 Rounds of:
5 Pull ups
10 Push ups
10 Box jumps
10 Cal Row

Strength:  Back Squat: 3-3-3-3-3

4 Rounds for time:

500m Row
12 Clean and Jerks

Post time to comments.  Cash Out:  Weighted Plank (2:00 min)

Thursday, April 6, 2017

WOD 040617

WOD 040617

For Time:

5k

Come out and enjoy the City of Lewisville annual 5k.


Wednesday, April 5, 2017

WOD 040517

WOD 040517

Warm Up:
3 Rounds of:
10 Air Squats
5 Handstand Holds
20 DU's or 40 Singles

"Hope":

3 Rounds of:
Burpees
Power Snatch (75#)
Box Jump
Thruster (75#)
Chest to Bar Pull Ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points and post them to comments.

Tuesday, April 4, 2017

WOD 040417

WOD 040417

Warm Up:
4 Rounds of:
10 Push Ups
15 Air Squats
10 Box Jumps
4 Inch Worms

Today is a Strength component day.  Try to increase weight each round while keeping good form and full range of motion.

Front Squat 10-8-5-3-2-1-1

Post to comments.  Cash Out:  100m Sprint x 4

Sunday, April 2, 2017

WOD 040217

WOD 040217

Strength:  Push Press 3-3-3-3-3

5 Rounds for time:

200m Run
12 Burpee Pull Ups

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Friday, March 31, 2017

WOD 033117

WOD 033117

AMRAP in 10 min:

12 Jumping Squats
8 Pull ups

Post rounds to comments.


Thursday, March 30, 2017

WOD 033017

WOD 033017

Warm up:

3 Rounds of:
10 Push Ups
5 Wall Balls
4 Inch Worms

Strength:  Strict Pull ups 5-5-5-5-5

Happy Birthday Kyle!

For time:
38 Sit Ups
38 Push Ups
38 Pull Ups
38 Burpees
38 Wall Balls

Post times to comments.  Cash Out:  L-Hang for 1 min



Wednesday, March 29, 2017

WOD 032917

WOD 032917

Warmup:
3 Rounds of:
10 Air Squats
5 Handstand Holds
20 DU's/40 Singles

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

100m Farmers Carry
20 HR Push Ups

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Tuesday, March 28, 2017

WOD 032817

WOD 032817

Warm Up:
4 Rounds of:
5 Pull ups
10 Push Ups
10 Air Squats

Strength:  Push Press 3-3-3-3-3

For time:

Run 2 Miles or Row 3200 Meters

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/off) x 2

Monday, March 27, 2017

WOD 032717

WOD 032717

Warm up:
3 Rounds of:

20 DU's/40 Singles
5 Burpees
10 Box Jumps

Strength:  Floor Press 3-3-3-3-3

17.5

10 Rounds for time:

9 Thrusters (95#/65#)
35 DU's/Singles

Post times to comments.

Friday, March 24, 2017

WOD 032417

WOD 32417

Warmup:
3 Rounds of:
5 Push Ups
20 DU's or 30 Singles
10 Mountain Climbers

AMRAP in 10 min:

5 Pull ups
10 Push ups
15 Air Squats

Post rounds to comments.

Thursday, March 23, 2017

WOD 032317

WOD 032317

Warmup:

AMRAP in 6 Min:
5 Burpees
10 Cal Row
10 Jumping Lunges

Today is a mono modal day focused on weight lifting.  Attempt to increase weights with each set if possible without compromising your form.

Front Squat

10-10-10-8-5-3-3-2-1-1-1

Post to comments.  Cash Out:  ME Push ups in 1:00

Tuesday, March 21, 2017

WOD 032217

WOD 032217

Warmup:
4 Round of:
5 Box Jumps
5 Pull Ups
10 cal row

Strength:  Back Squat 3-3-3-3-3

AMRAP in 20 min:

8 Bupree Box Jumps
12 Wall Balls
200m Run

Post rounds to comments.  Cash Out:  ME Ring Dips

Monday, March 20, 2017

WOD 032117

WOD 032117

Warmup:

5 Ring Rows
10 Push Ups
10 Air Squats

Strength:  Push Press 3-3-3-3-3

5 Rounds for time:

12 Cleans
200m Run

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

WOD 032017

WOD 032017

Warmup:
4 Rounds of:
5 Pull ups
5 Burpees
10 Cal Row

17.4 Open/Scaled

AMRAP in 13 min:

55 Deadlifts 135/95#
55 WallBall Shots
55 Calorie Row
55 Hand Release Push Ups

Post reps to comments.

Friday, March 17, 2017

WOD 031717

WOD 031717

Warmup:
4 rounds of :
5 Pull Ups
5 Inch Worms
5 Push Ups

AMRAP in 15 min:

12 Burpees
10 Pull ups
200m run


Post rounds to comments.  Cash Out:  ME Sit ups in 1 min

Thursday, March 16, 2017

WOD 031617

WOD 031617

Warmup:
3 Rds for time
5 Ring Rows
10 Push Ups
10 Jumping Lunges

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

20 Air Squats
15 Push Press

Post times to comments.  Cash Out:  800m Row for time

Wednesday, March 15, 2017

WOD 031517

WOD 031517

Warm up:
4 Rounds of:
5 Pull Ups
5 Burpees
5 Dips

Strength:  Deadlift 3-3-3-3-3

Today is a Gymnastics modality day so we will continue to develop our core strength for this component.  The following exercises can be viewed in this youtube video.

https://www.youtube.com/watch?v=zhPmpqymNBc

2 Rounds: 1 min of each movement with 30 sec rest between movements.

Double Leg Extension
Alternating Triangle Lift
Hip Dips
Repeating Push Kick
Hip Escape Toe Tap
Plank

Post to comments.  Cash Out:  200m Sprint x 4

Tuesday, March 14, 2017

WOD 031417

WOD 031417

Warmup:
4 Rounds of:
5 Burpees
10 Ring Rows
10 Push ups

Strength:  Push Press 3-3-3-3-3

AMRAP in 20 min:

200m Run
12 Wall Balls
18 KB Swings

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Monday, March 13, 2017

WOD 031317

WOD 031317

Warm up:
AMRAP in 5 min:
10 Push ups
10 Air Squats
4 Inch Worms

Strength: OH Squat 3-3-3-3-3

4 Rounds for time:
10 Thrusters
400m Run

Post times to comments.  Cash Out:  ME Sit ups in 2:00

Thursday, March 9, 2017

WOD 031017

WOD 031017

4 Rounds for time:

5 Pull ups
15 Sit ups
200m Run

Post times to comments.  Cash Out:  ME Sit ups in 1:00

WOD 030917

WOD 030917

Warm Up:
4 Rounds of:
10 Air Squats
5 Burpees
10 PVC Pass Throughs

Strength:  Deadlift 3-3-3-3-3

AMRAP in 20 min:

200m Run
8 Burpee Box Jumps
8 Clean and Jerks

Post rounds to comments.  Cash Out:  ME Ring Dips

Wednesday, March 8, 2017

WOD 030817

WOD 030817

Warm up:
3 Rounds of:
5 Pull ups
10 Push ups
10 Box Jumps
10 Cal Row

Strength:  Back Squat 3-3-3-3-3

For time:

500m Row Time Trials - ME row x 4 - Take a break between efforts.

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 3

Tuesday, March 7, 2017

WOD 030717

WOD 030717

Warm up:
4 Rounds of:
10 Air Squats
5 Burpees
20 DU's/40 Singles

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:
25 Wallballs
15 Overhead Sit ups

Post times to comments.  Cash Out:  50m Sprint x 4


Monday, March 6, 2017

WOD 030617

WOD 030617

Warm up:
3 Rounds of:
5 Buprees
5 Sit ups
10 Air Squats

17.2 Crossfit Open

AMRAP in 12 min:
2 Rounds of:
50 ft Weighted Walking Lunge (45/35)
16 Toes to Bar
8 DB Power Cleans (45/35)

Then, 2 Rounds of:
50 ft Weighted Walking Lunges (45/35)
16 Bar Muscle Ups
8 Power Cleans

Etc. Alternating between T2B and Bar Muscle Ups every 2 rounds.

Scaled:

AMRAP in 12 min:
2 Rounds of:
50 ft Weighted Walking Lunge (35/25)
16 Hanging Knee Raises
8 DB Power Cleans

Then, 2 rounds of:

50 ft Weighted Walking Lunge (35/25)
16 Chin over Bar Pull ups
8 DB Power Cleans (35/25)

https://games.crossfit.com/workouts/open/2017?division=18&workout_type=scaled

Friday, March 3, 2017

WOD 030317

WOD 030317

AMRAP in 15 min:

20 HR Push Ups
40 Sit ups
200m Run

Post rounds to comments.

Thursday, March 2, 2017

WOD 030217

WOD 030217

Warm Up:
4 Rounds of:
10 Push ups
15 Air Squats
10 Box Jumps
4 Inch Worms

10-8-6-5-4-2-1-1-1 reps of:

Shoulder Press

This is a strength component day so focus on proper form and lifting as much weight without compromising proper technique and range of motion.

Post to comments.  Cash Out:  100m Sprint x 4

https://www.youtube.com/watch?v=CnBmiBqp-AI&index=4&list=PLkFtvdIDw_NSy_1FiUPMH8oEqXbDABu2R

Wednesday, March 1, 2017

WOD 030117

WOD 030117

Warm up:
4 Rounds of:
20 Du's/40 Singles
4 Burpees
10 Walking Lunges
2 Inch Worms

5 Rounds for time:

200m Run
12 Burpee Pull ups

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 2

Tuesday, February 28, 2017

WOD 022817

WOD 022817

Warm up:
3 Rounds:
10 Air Squats
5 Handstand Holds
20 DU's or 40 Singles

AMRAP in 20 min:

400m run
6 HSPU or Shoulder Press
12 Front Squats

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Sunday, February 26, 2017

WOD 022717

WOD 022717

Warm up:
3 Rounds:
10 Push Ups
20 DU's or 40 Singles
5 Wall Balls
4 Inch Worms

CrossFit Open 17.1

For time:
10 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

20 Min Time Cap
RX: Men 50lb DB's and a 24 inch box/ Women 35lb DB and 20 in Box.

https://games.crossfit.com/workouts/open/2017/17.1?division=2&workout_type=scaled  

Tuesday, February 21, 2017

WOD 022217

WOD 022217

Warm up:
3 Rounds:
20 DU's or 40 Singles
10 Push ups
5 Pull ups

Strength:  OH Squat 3-3-3-3-3

AMRAP in 15 min:

20 Air Squats
8 Power Cleans
500m Row

Post rounds to comments.  Cash Out:  Weighted Plank 1:00 on/1:00 off x 2

WOD 022117

WOD 022117

Warm up:
4 Rounds of:
6 Pull ups
10 Air Squats
10 Cal Row

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

12 Deadlifts
800m Run

Post times to comments.  Cash Out:  ME Ring Dips x 2

Sunday, February 19, 2017

WOD 122017

WOD 122017

Warm up:
AMRAP in 6 min:
5 Burpees
10 Cal Row
10 Jumping Lunges

Strength:  Push Press 3-3-3-3-3

Gymnastics Day:

40, 30, 20, 10 reps of each:

Hollow Rock
Arch Hold

https://www.powermonkeyfitness.com/videos/core-abs/hollow-rocks

https://www.powermonkeyfitness.com/videos/core-posterior-chain/arch-holds

Post to comments.  Cash Out: 800m Row for time

Friday, February 17, 2017

WOD 021717

WOD 021717

4 Rounds for time:

8 Pull ups
25 Walking Lunges

Post times to comments.  Cash Out:  Plank (1:00 on/1:00 off) x 2

Thursday, February 16, 2017

WOD 021617

WOD 021617

Warmup:
3 Rounds:
10 Push ups
20 Mountain Climbers
5 Pull ups

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

400m Run
12 Ring Dips
6 Tire Flips

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Wednesday, February 15, 2017

WOD 021517

WOD 021517

Warm up:
4 Rounds:
10 Air Squats
5 Burpees
20 DU's/40 Singles

5 Rounds for time:

20 Box Jumps
30 Kettlebell Swings

Post times to comments.  Cash Out:  ME Push ups in 1:00

Monday, February 13, 2017

WOD 021417

WOD 021317

Warm up:
3 Rounds:
10 Ring Rows
10 Push Ups
10 Jumping Lunges

Strength:  Floor Press 3-3-3-3-3

For time:

1000m Row

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off ) x 3

Sunday, February 12, 2017

WOD 121317

WOD 121317

Warm up:
4 Rounds:
5 Pull ups
5 Burpees
10 PVC Pass Throughs

Strength:  Deadlift 3-3-3-3-3

AMRAP in 20 min:

5 Clean and Jerk
200m Run
20 Push Ups

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off ) x 2

Thursday, February 9, 2017

WOD 021017

WOD 021017

AMRAP in 12 min:

10 Jumping Squats
5 Pull ups
10 Wall Balls

Post rounds to comments.  Cash Out:  800m Run for time.

WOD 020917

WOD 020917

Warm up:

AMRAP in 5 min:

10 Push Ups
10 Air Squats
4 Inch Worms

Strength:  Cleans 3-3-3-3-3

4 Rounds for time:

200m Run
15 Burpees

Post times to comments.  Cash Out:  ME Sit ups in 1:00

Wednesday, February 8, 2017

WOD 020817

WOD 020817

Warm up:
3 Rounds of:
10 Push Ups
20 DU's/40 Singles
5 Wallballs
4 Inch Worms

Today is a strength specific modal domain, so you should attempt to lift heavy weight relative to your ability.

Bench Press/Floor Press

10-10-10-8-5-3-3-2-1-1-1

Post weight to comments.  Cash Out:  EMOM in 5 min:  100m Sprint

Tuesday, February 7, 2017

WOD 020717

WOD 020717

Warm up:
4 Rounds:
10 Air Squats
5 Burpees
20 PVC Pass Throughs

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

20 OH Lunges
5 Squat Cleans
30 DU's or 90 Singles

Post rounds to comments.  Cash Out:  ME Ring Dips x 2

Monday, February 6, 2017

WOD 020617

WOD 020617

Warm up:
3 Rounds (not for time):

5 Pull ups
10 Push ups
10 Box Jumps
10 Cal Row

Strength: Deadlift 3-3-3-3-3

4 Rounds for time:

12 Push Press
400m Run

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 2

Friday, February 3, 2017

WOD 020317

WOD 020317

AMRAP in 10 min:

5 Pull-ups
10 Push ups
15 Squats

Post rounds to comments.

Thursday, February 2, 2017

WOD 020217

WOD 020217

Warm Up:  AMRAP in 6 min:
5 Burpees
15 Sit ups
20 PVC Pass Throughs
4 Inch Worms

Getting back to traditional programming, today is a prescribed gymnastics element day.  We will get to a point where we will work on one element of gymnastics like Handstand Push Up practice.  Today we will start working on our core and balance and work up to these practice sessions.

Complete 3 Rounds of each for a core assessment:  No time limit

1:00 Hollow Hold
1:00 Arch Hold
10 Hollow/Arch Rolls
30 Seconds of tuck ups or V ups
30 Seconds of Russian Twists

Please watch this video to see how these exercises are done correctly and how to record your results.
https://www.youtube.com/watch?v=1RwgqYQpWp8

Record your baseline number.


Wednesday, February 1, 2017

WOD 020117

WOD 020117

Strength:  Floor Press 3-3-3-3-3

Warm up:
3 Rds:
20 DU's/40 Singles
5 Burpees
10 Box jumps
10 Cal Row

AMRAP in 20 min:

200m Run
20 Sit ups
10 Thrusters

Post rounds to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x2

Tuesday, January 31, 2017

WOD 013117

WOD 013117

Warm up:
4 Rounds:
10 Push Ups
15 Air Squats
10 Box Jumps
4 Inch Worms

Strength:  Push Press 3-3-3-3-3

5 Rounds for time:

6 Pull ups
12 Deadlifts

Post times to comments.  Cash Out:  ME Push ups in 1:00

Monday, January 30, 2017

WOD 013017

WOD 013017

Warm up:
4 Rounds of:
20 DU's/40 Singles
5 Burpees
10 Walking Lunges
4 Inch Worms

For time:

Run 5K

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off ) x 2

Thursday, January 26, 2017

WOD 012617

WOD 012617

Strength:  Strict Pull ups 4-4-4-4-4

AMRAP in 12 min:

200m Run
12 Box Jumps
24 HR Push ups

Post rounds to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x2

Wednesday, January 25, 2017

WOD 012517

WOD 012517

Strength:  Cleans 3-3-3-3-3

3 Rounds for time:

25 KB Swings
15 Goblet Squats
5 Handstand Push ups/Shoulder Press

Post times to comments.  Cash Out:  500m Row for time.

Tuesday, January 24, 2017

WOD 012417

WOD 012417

Strength:  Floor Press 3-3-3-3-3

800m Run, then
10-1 reps for time:

Deadlifts
Burpee over Bar

Post times to comments.  Cash Out: ME Sit ups in 1 min

Monday, January 23, 2017

WOD 012317

WOD 012317

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

400m Run
20 Wall Balls
8 Burpee Broad Jumps

Post rounds to comments.  Cash Out:  L Hand for 1 min

Thursday, January 19, 2017

WOD 011917

WOD 011917

Strength:  Deadlift 3-3-3-3-3

EMOM for 15 min:

6 Push Press
4 Buprees

Post to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Wednesday, January 18, 2017

WOD 011817

WOD 011817

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

5 Squat Cleans
10 Pull-ups
50 DU's or 150 Singles

Post times to comments.  Cash Out:  ME Weighted Sit-ups in 1 min

Tuesday, January 17, 2017

WOD 011717

WOD 011717

Strength:  Front Squat 3-3-3-3-3

AMRAP in 20 min:

100m Farmers Carry
20 HR Push Ups
20 Air Squats

Post Rounds to Comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Wednesday, January 11, 2017

WOD 011117

WOD 011117

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 15 min:

200m Run
20 KB Swings
10 Burpees

Post rounds to comments.  Cash Out:  ME Push ups in 1 min

Monday, January 9, 2017

WOD 010917

WOD 010917

Strength:  Deadlift 3-3-3-3-3

15-12-9 reps for time:

Wall Balls
Burpee Pull-ups

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 2

Wednesday, January 4, 2017

WOD 010417

WOD 010417

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

12 KB Swings
16 Box Jumps
20 Sit-ups

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2