• WOD Mon 7-24-17

    CROSSFIT

    A warm up
    SQUAT PRIMER

    3 Rounds:
    5 Single Leg Box Step Ups per side
    5 Waiter Squats

    B
    Alternating On the Minute x 12 (6 Rounds):

    Odd Minutes – 2 Front Squats @ 75% of 1RM Front Squat
    Even Minutes – 4 Back Squats @ 75% of 1RM Front Squat

    C
    CLEAN BREAK

    10-9-8-7-6-5-4-3-2-1
    Squat Cleans (95/65)
    100 Meter Run
    Rest exactly 1:00 between rounds.
    Time stops when the athlete finishes the final round of 1 squat clean + 100 meter run.

  • WOD Sat 7-22-17

    CROSSFIT

    Miagi" (Team Version) -
    Teams of 2 complete the following for time:
    50 Deadlift -135# M/95# W
    50 Double KB Swings -1.5 pd M/1 pd W
    50 Pushups
    50 Clean and Jerk -135# M/95# W
    50 Pullups
    50 Taters -1.5 pd M/1 pd
    50 Box Jumps -24" M/20" W
    50 Wall Climbs
    50 Knee-to-Elbows
    50 Double Unders

  • WOD Thurs 7-20-17

    CROSSFIT

    A. 10 Minute EMOM
    – Evens – 10 stick jumps (box+PVC+Plate on top or on Jhooks)
    – Odds – 8 wall balls (20/14)(30/20)

    B. Four rounds for time of:
    – 6 Hang Snatches (95/65)(155/105)
    – 8 Burpee Box-Jump-Overs (24/20)
    – 12 Pull ups / Chest to bar

    C. Tabata
    – Alternate between Dead hang on rig and Plate Pinch Hold (25/15)
    **20 sec dead hang, 10 sec rest, 20 second plate pinch, 10 sec rest, 20 second dead hang…..etc

  • WOD Wed 7-19-17

    CROSSFIT

    A. Power Jerk (Every 90 seconds for 7.5 min)
    – 5×3 @ 65% off rack

    C. For Time:
    – 15-12-9-6-3 Deadlifts (185/130)(245/175)
    – 30-24-18-12-6 Weighted Sit Up or (GHD)

    Extra:

    Additional Conditioning:
    1. Push Press (Every 90 seconds for 7.5 Minutes)
    – 5×5 @ 75%

    2. 3 Rounds:
    – 21 C2B Pull-ups
    **Rest :30 between rounds

    3. 8 Rounds:
    – 30 Cal Row
    **Rest :30 after each round

    HITCON

    CF Open 16.1
    AMRAP-20

    25' Walking OH Lunge
    8 Burpees
    25' Walking OH Lunge
    8 Pull-ups

  • WOD 7-17-17

    CROSSFIT

    Monday

    A. Clean & Jerk (every 90 seconds for 9 minutes)
    – 3+1 @ 60%
    – 3+1 @ 65%
    – 3+1 @ 70%
    – 3x (3+1) @ 75%

    B. 10 Rounds:
    – 5 Squat Cleans (115/80)(165/115)
    – 100m Run (10 cal row or 8 cal AB)
    – 30 Double Unders

    Extra:
    Front Squat
    – 5 x 4 @ 75%

  • WOD Sun 7-16-17

    9am

    Sunday Service

  • WOD Sat 7-15-17

    CROSSFIT

    In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
    5 Push-Ups
    10 Russian Kettlebell Swings (heavy)
    15 Air Squats
    200 Meter Run

  • WODs 7-12 / 7-13-17

    CROSSFIT

    Wednesday

    Strength - Tempo Deadlift B2H (5 second descent)
    3 x 5
    with 5 second descent

    WOD
    21-18-15-12-9-6-3
    Calorie Bike or Row
    Strict Press (75/55)

    extra
    3 x 8 Sumo stance good mornings with barbell in back rack, increase load each round

    3 x 8 Supinated rows lying on a bench, increase load each round
    (Bench elevated on weight plates to provide enough space)

    Thursday
    0:00-10:00:
    1 Mile Run
    Max Clean & Jerk (135/95) in remaining time
    10:00-13:00:
    Rest
    13:00-20:00:
    800 Meter Run
    Max Power Snatch (115/80) in remaining time
    20:00-23:00:
    Rest
    23:00-27:00:
    400 Meter Run
    Max Thrusters (95/65) in remaining time

  • 7-10-17 WOD Mon & Tues

    CROSSFIT


    Monday

    For time:

    200 Double-unders
    21 Power Snatch, 95lbs/65lbs
    12 Burpee Box Jump Overs, 24"/20"

    Rest 3:00

    For time:
    1000m Row
    21 Power Cleans, 135lbs/95lbs
    12 Burpee Box jump overs

    Rest 3:00

    For time:
    800m Run
    21 Back Squats, 185lbs/125lbs
    12 Burpee Box Jump Overs, 24"/20"

    Tuesday

    5 rounds for max reps of:
    Bodyweight Bench Press
    Pull-ups

    Rest as needed between sets. Perform your set of Pull-ups immediately after your set of Bench Press.

    If you cannot Bench Press your bodyweight, pick a weight that allows you to perform at least 8-10 reps on your first set.

    Work in teams

    Elite scores are 200+ reps

    Extra
    6 rounds of:
    1:00 Row for meters
    1:00 Step-ups, 24"/20"
    1:00 Ball Slams
    1:00 Rest
    4. Accessories
    4 sets of:
    12 Barbell Rows
    Max rep Ring Rows
    1:00 Ring Plank

  • Sat 7-8-17

    CROSSFIT

    A. For Time:
    15 Clean & Jerks 135/95 
    (30/20) Calories on the Assault Bike/ row 50/35 cal
    15 Clean & Jerks 135/95
    Rest 5 minutes
    B. 3 Rounds for time of:
    50 Ft Front Rack Lunge (135/95 )
    50 Double-unders 
    25 Push-ups

  • WOD Thurs 7-6-17

    CROSSFIT

    “DT”
    5 rounds for time of:
    12 deadlifts (155/105)(135/95)(105/65)
    9 hang power cleans (155/105)
    6 shoulder to overhead (155/105)

    Additional Work: 20 min EMOM
    10-15 wallballs
    10-15 push-ups
    10-30 double unders
    8-12 2 DB 30/15 weighted step ups
    15-25 sit ups


  • MON-TUES-WED WODs

    CROSSFIT

    MONDAY

    Every 3 min for 10 rounds perform the complex:
    1 hang power snatch
    2 overhead squats
    1 hang squat snatch
    2 overhead squats
    1 squat snatch
    Start light and work up to your heaviest set and then try to finish the sets off at that weight. You may not combine any movements. This should be done more or less touch and go. This means you can regrip, but shouldn’t drop the bar until the squat snatch.

    extra: post until Thursday and i'll post a different one

    1) 3 rounds:
    20 cal bike
    20 KBS 44/26
    20 KB Lunge press (10 each side)
    100ft Farmers Carry
    200m run


    TUESDAY

    830am 4th of July WOD


    WEDNESDAY

    For time:
    1,000-meter row
    25 push-ups
    750-meter row
    50 push-ups
    500-meter row
    75 push-ups

  • WOD Sat 7-1-17

    CROSSFIT

    3 Rounds (At a walking pace)

    7 Strict T2B

    8 Alt. DB Strict Press

    8 BB Bent Row

    LIFT:

    EMOM 10

    Power Snatch + Hang Squat Snatch

    *Work to a heavy complex.

    WOD:

    “GG3”

    Beginning on a 4-minute clock:

    2 Rounds

    12 OHS (95/65) (75/55) (65/45) (55/35)

    12 T2B

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:

    2 Rounds

    10 OHS (135/95) (95/65) (75/55) (65/45)

    12 T2B

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:

    2 Rounds

    8 OHS (165/115) (115/75) (95/65) (75/55)

    12 T2B

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:

    2 Rounds

    6 OHS (185/125) (145/95) (115/75) (95/65)

    12 T2B

    *Stop at 16 Min.

    **Sub. Back Squat for OHS accordingly.

  • WOD Thurs 6-29-17

    CROSSFIT

    SKILL:
    5 Rounds
    10 Hollow Rocks
    10 V-Ups
    10 Tuck Ups
    10 Sec. Hollow Hold
    *Rest 1 Min.
    LIFT:
    Front Squat
    3 @ 65%
    3 @ 75%
    3 @ 80%
    3 @ 85%
    3+ @ 90%
    Last set is a burn out set. Can as many as you can after 3.
    WOD:
    “BBMAK”
    5 Rounds (10 Min. Cap)
    10 Alt. DB Snatch (70/50) (60/40) (50/35) (40/20)
    10 Box Jump Overs (24/20) (20/12)
    10 Alt. Pistols
    *Sub. 20 Air Squats for Pistols accordingly

    HIT-CON

    #1 AMRAP-10
    25 Thrusters
    25 Pull-Ups

    #2 15-9-6
    Thrusters
    Pull-Ups

    #3 3 Rounds ME to fail, of each, no resting.

RSS Feed