Tuesday, February 27, 2018

WOD 022818

Wednesday


3-Position Squat Snatch

Build to Heavy

“Sunny Side”

AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees
rest 5 Minutes
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

Monday, February 26, 2018

WOD 022718

Tuesday


“Whip Lash”

5 Rounds:
1:00 Row
1:00 Wallballs (20/14)
1:00 Double Unders 
1:00 Rest

WOD 022618

Monday



“18.1 Re-Test”


AMRAP 20: 
8 Toes to Bar 
10 Dumbbell Hang Clean and Jerks (50/35) 
14/12 Calorie Row

or

“Copycat”


AMRAP 20:
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Row
Add (3) Repetitions Each Round

Saturday, February 24, 2018

WOD 022518

Sunday



“Dead Center”


For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)
15/12 Calorie Assault Bike

Friday, February 23, 2018

WOD 022418

Saturday


Cool Runnings”

For Time: 
400 Meter Run
21 Front Squats (115/80) 
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80) 
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80) 
9 Burpee Box Jumps (24/20)
400 Meter Run

WOD 022318 - 18.1

Friday


18.1

AMRAP 20: 
8 Toes to Bar 
10 Dumbbell Hang Clean and Jerk (50/35) 
14/12 Calorie Row

Wednesday, February 21, 2018

WOD 022218

Thursday


“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

WOD 022118

Wednesday


“Downpour”

3 Rounds:
500 Meter Row
12 Power Cleans (155/105)
50 Double Unders

Tuesday, February 20, 2018

WOD 022018

Tuesday



Power Snatch


Build to Heavy Set of 2

“Fast Lane”


For Time: 
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
50/35 Row

Sunday, February 18, 2018

WOD 021918

Monday


“Iron Lung”

AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14) 
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4: 
21/15 Calorie Row
21 Wallballs (20/14) 
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14) 
15 Pull-ups

WOD 021818

Sunday


“Strict Lynne”

5 Rounds: 
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3:00

Saturday, February 17, 2018

WOD 021718

Saturday


“Go Time”


Teams of 3
AMRAP 20:
16/12 Calorie Row
8 Burpees
4 Clean and Jerks (115/85)*

Thursday, February 15, 2018

WOD 021618

Friday


“Mighty Mouse”

AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

WOD 021518

Thursday


“Drago”

30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
10 Meter Shuttle Sprints

Tuesday, February 13, 2018

WOD 021418

Wednesday



“Hot Sauce”


AMRAP 3
21/15 Calorie Row 
21 Lateral Erg Burpees 
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3
18/13 Calorie Row 
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3
15/11 Calorie Row 
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3
12/9 Calorie Row 
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Monday, February 12, 2018

WOD 021318

Tuesday


“Bar Hopping”

AMRAP 15:
15 Hang Power Cleans (135/95)
30/21 Calorie Row
15 Chest to Bar Pull-ups
60 Double Unders

Sunday, February 11, 2018

WOD 021218

Monday


Deadlift

Build to a Heavy Set of 3

“Optimus Prime”

AMRAP 7: 
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)

WOD 021118

Sunday


“Jump Ship”

AMRAP 18:
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand Release Push-ups

Friday, February 9, 2018

WOD 021018

Saturday


“Hot Seat”

3 Rounds:
AMRAP 3: Calorie Row
AMRAP 2: Power Snatch (95/65)
AMRAP 1: Pull-ups
Rest 2:00

WOD 020918

Friday


Clean and Jerk

Build to a Heavy Single

“Double Time”

AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)

Wednesday, February 7, 2018

WOD 020818

Thursday


“Buckle Up”

AMRAP 3:
50′ Walking Lunge (No Weight) 
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (30’s/25’s) 
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (40’s/30’s) 
35 AbMat Sit-ups
Max Calorie Row

WOD 020718

Wednesday



“Eighteen Wheeler”

AMRAP 18:
18/12 Calorie Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Tuesday, February 6, 2018

WOD 020618

Tuesday


Push Press

5 Sets of 3

“Waterworks”

For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row


WOD 020518

Monday


“Elizabeth”

21-15-9:
Squat Cleans (135/95)
Ring Dips


WOD 020418

Sunday


“Break Even”

On the Minute x 16 (8 Rounds): 
Odd Minutes – 15/12 Calorie Row
Even Minutes – 3 Deadlifts

Saturday, February 3, 2018

WOD 020318

Saturday

“Heave-ho”


Teams of 3

AMRAP 25:
150/120 Calorie Row
75 Thrusters (95/65)
10 Rope Climbs
150/120 Calorie Row
75 Power Snatches (115/80)
10 Rope Climbs
150/120 Calorie Row
75 Clean and Jerks (135/95)
10 Rope Climbs

Friday, February 2, 2018

WOD 020218

Friday


Warm Up

500m Row
10 PVC Pass Thru
10 PVC Reverse Pass Thru
10 PVC Windmills each side
10 Burpees
Warm Up DB Snatch start light and work your way up the the weight you will use in the WOD

18.Zero

21-15-9
One Arm Alt. DB Snatch 50#/35#
Burpee Over The DB

CoolDown

Easy 200m Jog
10 Min Foam Roll w/ concentration on Back