Workout Of The Day

  • WOD Wed 6-28-17

    CROSSFIT

    SKILL:

    EMOM 10

    ODD: 7 Strict C2B Pull Ups

    EVEN: 5 Strict Ring Dips w/ a 3 Sec. Negative

    WOD:

    “OXIDATIVE 18.3”

    10 Rounds (Every 3 Min.)

    15/12 Cal. Row

    15 KBS (70/53) (53/44) (44/35) (35/26)

    5 Bar Muscle Ups

    *Adjust reps to stay within the time frame.

    **Sub. BMU for 10 Burpee C2B Pull Ups accordingly

    HIT-CON

    500m Row Sprint

    Rest/Reset
    5 Rounds For Time
    20 OH Plate Walking Lunges

    5 Burpee to Plate

    Rest/Reset
    500m Row Sprint

  • WOD Tues 6-27-17

    CROSSFIT

    SKILL / LIFT:

    EMOM 12

    EVEN: 1 Power Clean + 1 Hang Squat Clean

    *Work to a heavy complex

    ODD: ADV & INT= 3 Wall Facing HSPU / BEG = 1 Wall Walk into a 20 Sec. Elevated Hollow Hold

    WOD:

    “BYE, BYE, BYE”

    For Time: (20 Min. Cap)

    800 M. Run

    30 Hang Squat Cleans (135/95) (115/75) (95/65) (75/55)

    20 HSPU

    10 SDLHP

    20 HSPU

    30 Hang Squat Cleans

    400 M. Run

    *Sub. box piked hspu accordingly.

  • WOD Mon 6-26-17

    CROSSFIT

    SKILL:

    3 Rounds (At a walking pace)

    10 Weighted Glute – Bridges

    8 Assisted Glute-Ham Raises

    10 DB RDL

    LIFT:

    Deficit Dead Lift

    5 @ 60%

    4 @ 65%

    2 x 3 @ 70%

    *Stand with feet on top of a 45 lb. plate.

    WOD:

    “DEAD LIFT FRAN”

    21-15-9

    Dead Lift (225/155) (205/135) (185/125) (165/115)

    Pull Ups

  • WOD Sunday 6-25-17

    CROSSFIT

    Sunday Service 9am

  • WOD Wed 6-21-17

    CROSSFIT

    100/80 Calorie Row
    50 Power Snatches (75/55)
    25 Over-the-Bar Burpees

    HIT-CON

    AMRAP-15
    10 KBS (heavy)
    Crawl 50'
    Zig Zag Run
    Crawl 50'

  • WOD Tues 6-20-17

    CROSSFIT

    AMRAP 20:
    200 Meter Run
    14 Kettlebell Deadlifts (70’s/53’s)
    2 Rope Climbs

    HIT-CON

    Shoulder Smoker
    5 Rounds
    45s Max effort Press-Push Press
    45s Max effort Push-Ups
    Rest 30s

    Rest Reset
    Booty Smoker
    45s Jumping Goblet Squat-Goblet Squat
    45s Goblet Lunge

  • WOD Sat 6-17-17

    CROSSFIT

    WOD
    Station 1:
    Row 1000m for time
    Station 2:
    50 V-ups for time
    Station 3:
    20 Manmakers for time, 50/35
    Station 4:
    50 MB Situps for time, 20/14
    Station 5:
    Max Plank hold

  • WOD Fri 6-16-17

    CROSSFIT

    OPEN GYM

    Coaches Choice WOD

    Team Series 530pm

  • WOD Thurs 6-15-17

    CROSSFIT

    Part 1
    15 minutes to complete (or get as far as possible) 50 T2B, 50 V-ups, and 50 Sit-ups in any order or fashion.
    Part 2
    10-9-8-7-6-5-4-3-2-1
    Deadlift @ 60% of max
    *30 D.U. after each set of deadlift

  • WOD Tues 6-13-17

    CROSSFIT

    WOD
    Five - 5 minute stations:
    Station 1) Row for calories
    Station 2) Rest
    Station 3) Power clean for max reps 95/65 75/55
    Station 4) Rest
    Station 5) max rounds of 10 wall balls 20/14 and 5 burpees
    Extra
    3 sets of: 
    10 DB Curl to Press
    20 Front Rack DB Lunges
    30 Strict Sit-ups (anchored)

  • WOD Monday 6-12-17

    CROSSFIT

    Strength/Skill
    1 Hang Squat Clean + 1 Front Squat + Jerk; build to a max complex.
    Rest, then...
    Seven 2-minute rounds of:
    7 Thrusters, 125lbs/85lbs 
    200m Sprint 
    Max rep Burpees over the barbell 
    Rest 1:00
    Your score is total Burpees completed.
    extra
    3 x 400m Run 
    150m Recovery Row

  • WOD Sun 6-11-17

    SUNDAY SERVICE

    9am

  • WOD 6-8-17

    CROSSFIT

    WOD A
    BARBARA
    Complete 5 Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Air Squats
    – Rest exactly 3 min between each round –

    Record total working time to complete minus the 12 min of rest time.
    — OR —
    BARBARA (SCALED VOLUME)
    Complete 5 Rounds for time:
    10 Pull-ups
    20 Push-ups
    30 Sit-ups
    40 Air Squats
    – Rest exactly 3 min between each round –
    Record total working time to complete minus the 12 min of rest time.
    ACCESSORY
    7-10 min aerobic cooldown / flush (run, bike, or row)

  • WOD Wed 6-7-17

    CROSSFIT

    WOD A
    In 8-10 min complete 4-5 sets building to a moderate but not max set of:
    1 Muscle snatch + 1 Snatch Balance + 1 Pause overhead squat (hold bottom position for 3-4s)
    WOD B
    3 POSITION SNATCH
    Every 2 min x 8 sets:
    3 position snatch (High Hang, Hang, Floor – you may drop between the hang and full snatch)
    Start at a light-moderate weight and build to a heavy set
    WOD C
    FRONT SQUAT + JERK
    15-17 min to build to a heavy set of: 1 Front squat + 1 Split Jerk
    ACCESSORY
    3 rounds: rest as needed
    12-15 x Weighted hip extensions
    8-10 x Single arm bent over rows

    HIT-CON

    5 Rounds
    45s Max Effort Strict press, when you hit failure continue with Push Press.
    45s Max Effort Push Ups
    Rest 30 Seconds

    5 Rounds
    2 min. Max Effort Bulgarian Split lunge, first leg to failure then second leg to failure
    Max Effort Mountain Climbers to end of 2 minutes.
    Rest 1 minute

    Rest and Reset
    400m for time.

    If time remains, rest and go for second 400m run.
    Cool-down with slow building jog.

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