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