• Post Featured Image

    Weekly WODs

    Monday, 8/13/18
     Weightlifting
     Front Squat
      (Week 1 of 4)
     5 sets of warm up 
     65% x 5
     75% x 5
     85% x max reps
     
     
     
     *In between each set complete 20 Russian Situps with the heaviest DB you can. 
     
     Metcon
     
     For Time:
     25 pull-ups
     50-calorie row
     100 overhead squats 45/35lb. bar
     50 box jumps 24/20
     25 pull-ups
     
     Time CAP: 15min.
     RX+ is 10 bar or ring muscle ups each time instead of the pull-ups


    TUESDAY  

              4 RFT
    20 DL 255/205 (155/105)
    Must be able to do in 5’s
    15/10 Cal Bike
    20 DB Reverse Lunge 60/40
    DB In the power clean position
    15/10 Cal Bike

    18 Minute time cap

     WEDNESDAY

    Weightlifting

    Power Clean and Jerk 

    15min. Running clock...
    5 Reps at 50%
    3 Reps at 60%
    3 Reps at 70%
    2 Reps at 75%
    2 Reps at 80%
    1 Reps at 85%
    1 Reps at 90%
    Start trying to a hit a new max if possible!

    *Once the clock starts, you just start cruising through at your own pace. The sooner you get to 90% the sooner you can start trying new maxes. Keep your form solid, you may share bars, and keep the same jerk the whole time. (Push Jerk or Split Jerk)

    *If you do not know your percentages, then just try and add something each set. You will definitely get tired running through this, but I promise this is how PRs are born. That little bit of stress can make all the difference.

    Metcon

    (AMRAP - Reps)

    2min. AMRAP:
    12/9 Cal Assault Bike Sprint
    8 Push Jerks (135/95)
    Max Burpees in remaining time

    Rest 1min. x 5 Rounds

    *Score is Burpees only
    *I really want you to move quick! You should have about a minute on the burpees, so if you don't, scale a few things back.
    *We did something similar 2 weeks back with DB Snatches and TTB
    *RX+ is 10 Jerks

    THURSDAY

    WeightliftingSnatchOn the 1:30 for 7 Sets:
    2 Power Snatches
    2 Overhead Squats

    Technique loads to start and then build if you feel good.

    Focus on the positioning of your OHS. Most people will usually like a slightly wider stance and their toes pointed slightly out. If you're flexible, you may like a closer grip on the bar... Just play around here and lock down YOUR setup.

    Metcon

    (AMRAP - Reps)

    Complete as many reps as possible in 15 minutes of:
    2 rounds of:

      
    12 (1) DB OHS 70/50
      50 Double Unders
      16 Alt. (1)DB Snatches 70/50 50/35
    Then, 2 rounds of:
      12 (1) DB OHS 70/50
      50 Double Unders
      16 (2) DB Power Cleans  70/50 50/35

    1 round is 82 reps. If you finish, remember to start again! It does NOT end until the 15min. mark. Going to need a calculator today, but fun one!

    FRIDAY

    Board WOD

    team series with coach Neil 


    SATURDAY 

    Metcon (No Measure)3 Piece today... Partners of 2 (only 1 works at a time)

    5 Rounds: (0-10min.)
    12 Push Jerks 135/95
    24 Toes-To-Bar

    10-17min. (With a partner)

    1mile run (in 200m intervals)

    17-30min. (10min. AMRAP)
    42-30-18
    Front Squats 135/95
    Burpees over the bar
    HSPUs

    Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you're going to be wishing you went faster ;)

    RX+ is 155/105+ on the barbell

    SUNDAY


  • Post Featured Image

    WOD WEEK 06/25/2018

    Monday July 2, 2018

    Weightlifting

    Front Squat (1 rep test day!)

    5 reps at 75%
    3 reps at 85%
    1 rep at 100% (try for a new max)

    Metcon

     (AMRAP - Reps)

    Every 6min x 3 Rounds:
    400m Run
    500m Row
    Max Thrusters 95/65

    increase load every round 

    score is reps of thrusters

    *Round 2 is 115/75
    *Round 3 is 135/95

    RX+ is:
    135/95
    155/105
    175/115

    Tuesday July 3, 2018

    Metcon

     (Weightlifting)

    Every 2min. x 10 Rounds:
    10/7 Cal Assault Bike
    2 Power Snatches (Climbing) work on your snatch technique. Being tired tends to to keep us more "in-tuned" to our mechanics. Also, you have 10 sets here, so small jumps are encouraged. If you are not comfortable in this movement, then keep the weight light and do 3-4 reps from the hang.

    Metcon

     (AMRAP - Reps)3 Rounds:
    1min. Max effort  Russian KB Swings 70/53
    1min. Max effort  Toes-To-Bar
    1min. Max effort  Sit-Ups (Feet anchored on KB)
    1min. Rest

    ******score total reps

    Looking for max reps at each station. This should be a fun little burner after today's strength/cardio piece. All abs :)

    *go heavy on the KB, go for it.
     
    Wednesday July 4, 2018

    9am class only . 

     
    Thursday June 28, 2018




    Friday July 6, 2018

    Tackle your favorite Board WOD

    Come join our Friday Team WOD with coach Neil. 



    Saturday July 7, 2018


    Sunday June 24, 2018

    Coach Doug will have the original SS ready at 9:30



  • WOD Sat 9-2-17

  • Post Featured Image

    WOD Week of Monday June 4, 2018

    Monday


    Tuesday

    Metcon :

    Every 2min. x 10 Rounds:
    10/7 Cal Assault Bike
    2 Power Snatches (Climbing)This is a great day to work on your snatch technique. Being tired tends to to keep us more "in-tuned" to our mechanics. Also, you have 10 sets here, so small jumps are encouraged. If you are not comfortable in this movement, then keep the weight light and do 3-4 reps from the hang.

    Metcon (AMRAP - Reps)

    3 Rounds:
    1min. of Russian KB Swings 70/53
    1min. of Toes-To-Bar
    1min. of Sit-Ups (Feet anchored on KB)
    1min. Rest

    score is total reps

    Looking for max reps at each station. This should be a fun little burner after today's strength/cardio piece. All abs :)

    *If you can manage a heavier KB, go for it.


    Wednesday

    PLEASE JOIN US FOR A VERY FUN PARTNER WOD THIS MORNING at 9am. one class today.  

    Happy 4th of July 

    • For Time (in a Team of ?)
    • Kettlebell Swings (53/35 lb)
    • Box Jumps (24/20)
    • Air Squats
    • Push-Ups
    • Burpees
    • Pull-ups
    • Sit-Ups
    • Row (calories)
    • Double-Unders
    • Wall Balls (20/14 lb)
    • Ball Slams (30/20 lb)
    • Dumbbell Push Press (45/35 lb)
    • As a team, complete a total ????

    Thursday

    Metcon 

    for time

    10 Rounds:
    5 Wall Balls 20/14
    3 Burpees
    1 Deadlift 315/205

    immediately into;
    10 Rounds:
    5 Pull-Ups
    10 Push-Ups
    15 Air Squats

    immediately into;
    10 Rounds:
    5 Wall Balls 20/14
    3 Burpees
    1 Deadlift 315/205

    Thursday

    Friday

    Saturday

    Sunday

    Original Sunday Service (OSS) with Dougie at 9:30

  • Post Featured Image

    WOD Monday 07-02-2018

    Weightlifting

    Front Squat (1 rep test day!)

    5 reps at 75%
    3 reps at 85%
    1 rep at 100% (try for a new max)

    Metcon

    Metcon (AMRAP - Reps)

    Every 6min x 3 Rounds:
    400m Run
    500m Row
    Max Thrusters 95/65
    score is total thruster Reps
    *Round 2 is 115/75
    *Round 3 is 135/95

    Mutiny Dodger day August 31 

    today's Birthday Coach Robb 

    RX+ is:
    135/95
    155/105
    175/115


  • 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)

RSS Feed