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Archive for the WOD Category

WOD – Thursday – 01/08/15

WOD – Thursday – 01/08/15

Kelly - name tag

 

Benchmark Thursday….KELLY 

5 Rounds For Time:

  • 400m Run
  • 30 Box Jumps 24/20
  • 30 Wallball 20/14

WOD – Wednesday – 01/07/15

WOD – Wednesday – 01/07/15

Derek, Vince, Mo, Daniell post WOD

 

A) EMOM 12

  • MIN 1: 6 Deadlifts 225/155
  • MIN 2: 30 Sec of Double Unders
  • MIN 3: 3 Wall Climbs
  • MIN 4: 15 Goblet Squats 53/35

 

B) Back Squats5-5-3-3-2-2. 

Start at 60% and add 5% each set (finish at 85%) Try to finish at least 5lbs over last Wednesday

 

C) AMRAP 12:

  • 3 Power Cleans 155/105*
  • 7 Pull-ups*
  • 9 Burpees

*RX+ do (205/135) & C2B Pull-ups

WOD – Tuesday – 01/06/15

WOD – Tuesday – 01/06/15

Games2012_RichFroning_Rope

 

A) 3 Rounds NOT For Time: 

  • 30 Seconds of Hollow Rocks
  • 1-2 Rope Climbs
  • 5-10 Hand Stand Push Ups

 

B) Shoulder Press: 12 Minutes to Build to a Heavy Single

 

C) 2 Rounds For Time: 

  • 800m Run
  • 25 Push Jerks 135/95*
  • 25 TTB

*RX+ do 155/105

WOD – Monday – 01/05/15

WOD – Monday – 01/05/15

Lauren Fisher - Strong

 

A) 5 Sets: 20 seconds on, 40 seconds rest. (Do not record reps)

  • pull-ups

 

B) EMOM 10

  • Min 1: 2 Squat Cleans @ 80% (build if needed)
  • Min 2: 10 Dips

(stagger starting stations if large class)

Quick transition to Part C

 

C) Front Squat: 10 minutes to build to a heavy single

(Start at same weight as squat clean and build) – Post Load

 

D) For Time: 11-1

  • Burpees
  • Air squats

WOD – Friday – 01/02/15

WOD – Friday – 01/02/15

Class Times are 8am (bootcamp).  9, 10, & 12p (CrossFit).

Bench Mark Friday!

A) 3 Rounds NOT For Time

  • 20-30 Duble Unders
  • 12 Kip tacs from pullup bar (head through window)
  • 12 Deadlifts 135/95
  • 20m Bear Crawl

 

Rest as needed

 

B) ‘HELEN’ – 3 Rounds For Time:

  • 400m Run
  • 21 Kettlebell Swings 53/35
  • 12 Pull-ups

WOD – Wednesday – 12/31/14

WOD – Wednesday – 12/31/14

Danielle-S-335-Deadlift

 

Happy New Years’ Eve! – Last class is 5pm today.    See HOLIDAY SCHEDULE

 

A) 2 Rounds, NOT For Time:

  • 25 Jumping Squats
  • 10 Muscle Snatch 45/35 (please do not drop empty bar)

 

B) Back Squats

5-5-3-3-2-2. Start at 60% and add 5% each set (finish at 85%)

 

C) 5 Rounds For Time: (18 Minute Cap)

  • 6 Hang Snatch 115/75 (RX+ do Hang Squat Snatch)
  • 200m Run
  • 6 Burpee Box Jump Overs 24/20 (RX+ do 30/24)

WOD – Tuesday – 12/30/14

WOD – Tuesday – 12/30/14

Rock Tape Image

 

HOLIDAY SCHEDULE

A) 3 RNFT:

  • 30 Sec Handstand hold
  • 8-10 Ring Rows
  • 20 Russian Twists 20/14

 

B) EMOM 6:

  • 3 Clean Pulls @ 80-85% of Clean.

Transition as quickly as possible to C. Will need time to build up.

 

C) EMOM 6:

  • 3 Split Jerks @ 65-70% of 1RM (from ground)

 

D) AMRAP 8:

  • 5 C&J 135/95   (Power clean and push jerk)
  • 10 Pullups

WOD – Monday – 12/29/14

WOD – Monday – 12/29/14

Heather Sled push

 

HOLIDAY SCHEDULE

A) 3 Rounds NOT For Time:

  • 1-2 Rope climbs
  • 20 Walking Lunges
  • 100m run (run backwards on way back)

 

B) EMOM 12:

  • Min 1: Squat Clean + Hang Squat Clean + Front Squat (70-80% of 1rm Clean)
  • Min 2: 20-30 Double Unders or 30 seconds of DU attempts

 

C) 40-30-20-10

  • Wallball 20/14
  • KB Swing 53/35

WOD – Friday – 12/26/14

WOD – Friday – 12/26/14

Khalipa MU

 

Click link for HOLIDAY SCHEDULE

A) 2 Rounds NOT For Time:

  • Max Bar muscle ups or C2B Pull-ups or Kipping Pullups or Ring Rows
  • 100m Sled Pull or push – pretty heavy
  • 4 Turksih gettups

 

B) BENCHMARK FRIDAY: ‘DT’    5 RFT:

  • 12 Deadlifts 155/105
  • 9 Hang Cleans 155/105
  • 6 Push Jerks 155/105

WOD – Wednesday – 12/24/14

WOD – Wednesday – 12/24/14

Santa with barbell

Merry Christmas Eve! Click link for HOLIDAY SCHEDULE

 

A) Bench Press   6×3. Build to a 3RM

(post load)

 

B) Mid Hang Snatch: 5 x 2 (starting at 60% and increasing by 5%)

 

C) AMRAP 8

  • 5 Hang Power snatch 95/65
  • 10 Push-ups
  • 20 Double Unders (scale to 50 singles)
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