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    WOD WEEK 06/11/2018

    Monday June 17, 2018
     

    Tuesday June 18, 2018
     
     
     
     
     
    Wednesday June 20, 2018

     
     

     
    Thursday June 11, 2018

     
     

     


    Friday June 14, 2018




    Saturday June 23, 2018

    regular schedule 

    Luau Party 




     

    Sunday June 24, 2018

    Coach Doug will have the original SS ready



  • WOD Sat 9-2-17

  • WOD Week of Monday June 4, 2018

    Weightlifting

    Back Squat (Week 3 of 4)

    75% x 5 reps

    85% x 3 reps

    95% x MAX reps

    Metcon (AMRAP - Reps)

    15min. to get as far as possible...

    1 (100m) Run

    2 Wall Walks

    3 DB Lunges (ea. leg)

    4 DB Thrusters 50/35

    5 Pull-Ups

    6 DB Power Cleans

    7 DB Alt Snatch

    8 TTB

    9 Wall Balls 30/20

    10 Cal Assault Bike


    Like the song the "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1;

    -

    The last set is 10-9-8-7-6-5-4-3-2-1

  • WOD Tues 8-29-17

    CROSSFIT

    SNATCH SKILLS
    Skill #1 – Flat-Footed Snatch High Pull (Video)
    5 Sets of 3, Light Load

    Skill #2 – Muscle Snatch
    4 Sets of 3, Light to Moderate Load

    Skill #3 – Snatch Grip Push Jerk
    3 Sets of 3, Moderate Load (from rack)

    Hang Power Snatch
    5 Sets of 3
    Our aim is to control the loadings, and dial in our best technique, confirming the drills above. Treat each repetitions as if it is a heavy single attempt. Drop from the top of each.

    Set #1 – 3 Reps @ 60%
    Set #2 – 3 Reps @ 65%
    Set #3 – 3 Reps @ 70
    Set #4 – 3 Reps @ 75%
    Set #5 – 3 Reps @ 80%

    "SATANS WHISKERS"
    3 Rounds:
    10 Chest to Bar Pull-Ups
    10 Front Squats (135/95)
    10 Burpees

    HIT-CON

    Cindy Mashed Up
    Pull Ups – Push Ups – Air Squats
    Advanced is 100-200-300
    Intermediate is 75-150-225
    Beginner is 50-100-150

  • WOD Monday 8-28-17

    CROSSFIT

    3-POSITION CLEAN + JERK
    All Cleans today are Power.
    3-Position Power Clean + Split Jerk
    =
    1 Hang Power Clean (mid-thigh)
    1 Hang Power Clean (knee-level)
    1 Power Clean (from the floor)
    Finish with a single Split Jerk

    Set #2 – 1 Complex @ 55% of 1RM CJ
    Set #3 – 1 Complex @ 60% of 1RM CJ
    Set #4 – 1 Complex @ 65% of 1RM CJ
    Set #5 – 1 Complex @ 70% of 1RM CJ
    Take (3) additional sets to build to a heavy, stay across at 70%, or any combination in between.

    "DROP DEAD"
    4 Rounds of “Tabata” at each station.
    Station 1 – Box Jump Overs (24/20)
    Station 2 – Deadlifts 155/105(135/95)
    Station 3 – Box Jump Overs (24/20)
    Station 4 – Deadlifts 155/105(135/95)

  • WOD Friday 8-25-17

    CROSSFIT

    Open Gym

    Coaches Choice WOD

    Friday Night Team WOD 530p

  • WOD Thursday 8-24-17

    CROSSFIT

    On the Minute x 12
    Odd Minutes – Recovery Row. Conversational pace. Relaxed.
    Even Minutes – Paces below, based off your estimated/current 2K row time.

    Minute 2 @ 10 seconds above 2K Pace
    Minute 4 @ 8 seconds above 2K Pace
    Minute 6 @ 6 seconds above 2K Pace
    Minute 8 @ 4 seconds above 2K Pace
    Minute 10 @ 2 seconds above 2K Pace
    Minute 12 @ 2K Pace

  • WOD Wed 8-23-17

    CROSSFIT

    For Time:
    10-9-8-7-6-5-4-3-2-1:
    Kettlebell Swings (53/35)
    Burpees
    30 Double-Unders after each round.

    "BIKE BUFFET"
    “Bike Buffet” Part #1
    AMRAP 4:00
    15-12-9: Wallballs (20/14)
    12-9-6: CTB Pull-Ups
    Time remaining, Max Calorie Assault Bike/rower
    – Rest 4:00 –
    “Bike Buffet” Part #2
    AMRAP 4:00
    15-12-9: Wallballs (20/14)
    12-9-6: Toes to Bar
    Time remaining, Max Calorie Assault Bike/rower
    – Rest 4:00 –
    “Bike Buffet” Part #3
    AMRAP 4:00
    15-12-9: Wallballs (20/14)
    12-9-6: Pull-Ups
    Time remaining, Max Calorie Assault Bike/rower

    HIT-CON

    5+5 Goblet step back lunge 88/62
    10 Jumping lunges
    100m run
    Rest 1 min.
    10+10 Goblet step back lunge 70/53
    10 Jumping Lunges
    100m run
    Rest 1 min.
    15+15 Goblet step back lunge 62/44
    10 Jumping Lunges
    100m run
    Rest 1 min.
    20+20 Goblet step back lunge 53/35
    10 Jumping Lunges
    100m run
    Rest 1 min.
    25+25 Goblet step back lunge 44/26
    10 Jumping Lunges
    100m run
    Rest 1 min.

  • WOD Mon 8-21-17

    CROSSFIT

    "ADDERALL"
    Part #1 – In a 10:00 Window:
    Run 1 Mile (1600 Meters)
    Time Remaining, Max Power Clean and Jerks(135/95) (115/80)(95/65)
    — Rest 3:00 —
    Part #2 – In a 7:00 Window:
    Run 800 Meters
    Time Remaining, Max Power Snatches (115/80)(95/65)(75/55)
    — Rest 3:00 —
    Part #3 – In a 4:00 Window:
    Run 400 Meters
    Time Remaining, Max Thrusters (95/65)(75/55)(55/35)

  • WOD 9-19-17

    CRSOSSFIT

    partner WOD

    15 minutes to establish 1 rep push press
    WOD
    15 min amrap
    1 mile run both run 1 mile each
    time remaining max efforts bench press
    185/135 135/95 95/65

  • WOD Friday 8-18-17

    CROSSFIT

    Open Gym

    Team WOD 530p

  • WOD Thurs 8-17-17

    CROSSFIT

    "CHIQUITAS"
    15 KBS, 15 TTB
    10 KBS, 10 TTB
    5 KBS, 5 TTB
    800 Meter with vest and plate, sandbag total should be (50/35)
    5 KBS, 5 TTB
    10 KBS, 10 TTB
    15 KBS, 15 TTB
    KBS – Kettlebell Swings, Rx loading at 70/53 53/35
    On the Minute x 11 (2 rounds)
    Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL
    Minute 2 – 40 Double-Unders
    Minute 3 – 7 Deadlifts @ 70% of estimated 1RM DL
    Minute 4 – 15 AbMat Sit-Ups
    Minute 5 – 5 Deadlifts @ 90% of estimated 1RM DL
    Minute 6 – Rest

  • WOD Tues 8-15-17

    CROSSFIT

    VEST TRIPLET" (MODIFIED)
    2 Rounds, wearing a weight vest:
    400 Meter Run
    24 Air Squats
    12 Box Jump Overs (30/24,24/20″)

    finish with a third 400m Run

    HITCON

    "Karen"

    150 wall balls for time

  • WOD Mon 8-14-17

    CROSSFIT

    "BAR FIGHT"
    12 Clean and Jerks (185/135)(155/105)(135/95)
    Into 
    2 Rounds of:
    15 TTB
    12 CTB
    Into…
    12 Clean and Jerks (155/105)

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