WOD 060119

Saturday

"Adderall"

Part #1 – In a 10:00 Window:
Run 1 Mile
Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

WOD 053119

Friday

"Death Race"

5 Rounds:
15/10 Calorie Row
10 Burpees

WOD 053019

Thursday

Overhead squat 

5-3-3-1-1-1 reps

WOD 052919

Wednesday

"Bel Air"

AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row

WOD 052819

Tuesday

"Jelly Belly"

50 AbMat SU, 25 Cal Row, 10 Deadlifts
40 AbMat SU, 20 Cal Row, 8 Deadlifts
30 AbMat SU, 15 Cal Row, 6 Deadlifts
20 AbMat SU, 10 Cal Row, 4 Deadlifts
10 AbMat SU, 5 Calorie Row, 2 Deadlifts

Rx Barbell – 275/185

WOD 052719 - Memorial Day

Monday - Memorial Day 2019

Memorial Day MURPH

Murph

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

*With a 20 lb Vest or Body Armor

WOD 052619

Sunday

7 minutes of scales practice
7 minutes of L-sit practice
7 minutes of handstand practice (inversion)
7 minutes of plank practice
7 minutes of stretching

WOD 052519

Saturday

"Fancy Pants"

For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run

Rx- 95/65

WOD 052419

Friday

"The Joker"

For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

Rx - 225/155

WOD 052319

Thursday

Murph

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

*With a 20 lb Vest or Body Armor

WOD 052219

Wednesday

"Dirt Nap"

3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

WOD 052119

Tuesday

3 rounds for time of:

1,000-m row
15 clean and jerks

♀ 95 lb. ♂ 135 lb.

WOD 052019

Monday

"Hot Air"

On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

WOD 051919

Sunday

Complete as many rounds as possible in 20 minutes of:

5 strict L pull-ups
10 ring dips
15 single-leg squats

WOD 051819

Saturday

"Buzz Lightyear"

30:00 Time Cap:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs (15')
... Directly into:
7 Clean and Jerks (115/85)

7 Clean and Jerks (135/95)
7 Clean and Jerks (155/105)
7 Clean and Jerks (185/125)
7 Clean and Jerks (205/135)

WOD 051719

Friday

"Fight Club"

3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Row Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

WOD 051619

Thursday

LLEA Hiking Event

6 - 7:30 pm
201 E. Joners St

WOD 051519

Wednesday

4 rounds for time, alternating arms each round, of:

10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups

♀ 35-lb. dumbbell ♂ 50-lb. dumbbell

WOD 051419

Tuesday

"Undercover"

3 Rounds:
15 Power Cleans (115/85)

20 Pushups

Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders

Directly into 1 Round:
50/35 Calorie Row

WOD 051319

Monday

"Wall Street"

3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14) *Females to a 9' Target

WOD 051219 - Mother's Day

Sunday

Rest Day

WOD 051119

Saturday

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

WOD 051019

Friday

Fran

21-15-9 reps for time of:
Thrusters
Pull-ups

♀ 65 lb. ♂ 95 lb.

WOD 050919

Thursday

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

WOD 050819

Wednesday

"Jack Squat"

21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run

Rx Barbell – 135/95
Rx Kettlebell – 70/53

WOD 050719

Tuesday

"Lead Foot" Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

"Lead Foot" Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

"Lead Foot" Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

WOD 050619

Monday

3 rounds for time of:

15 cleans
15 thrusters
1,000-m row

♀ 95 lb. ♂ 135 lb.

WOD 050519

Sunday

Walk 400 meters 

carrying 50-lb. dumbbells (♀ 35-lb.)?

WOD 050419

Saturday

"Sleep Walk"

"Sleep Walk" Part #1

In a 7:00 Window: 33/23 Calorie Row
Time Remaining - Max Overhead Squats (95/65)
... Rest 3:00

"Sleep Walk" Part #2

In a 6:00 Window: 25/16 Calorie Row
Time Remaining - Max Hang Squat Cleans (115/85)
... Rest 3:00

"Sleep Walk" Part #3

In a 5:00 Window: 16/10 Calorie Row
Time Remaining - Max Thrusters (135/95)

WOD 050319

Friday

4 rounds for time of:

21 bench presses
15 pull-ups
400-m run

♀ 95 lb. ♂ 135 lb.

WOD 050219

Thursday

Tabata squats

L-sit for 2 minutes in as few sets as possible (AFSAP)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of reps performed in any of the eight intervals.

WOD 050119

Wednesday

"Waterlogged"

For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell - 50/35
Box - 24"/20"

WOD 043019

Tuesday

"Front Runner"

For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks

Rx - 155/105

WOD 042919

Monday

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

WOD 042819

Sunday

Back squat 1-1-1-1-1 reps

Then, for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents

WOD 042719

Saturday

5 rounds for time of:

7 left-arm dumbbell rows
7 right-arm dumbbell rows
21 dumbbell bench presses
500-m row

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

WOD 042619

Friday

"Girls Gone Wild"

On the 0:00... Girls Gone Wild Part #1 - "Fran"
21-15-9:
Thrusters (95/65)
Pull-Ups

On the 4:00... Girls Gone Wild Part #2 - "Diane"
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups

On the 8:00... Girls Gone Wild Part #3 - "Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)