• WOD Tuesday 10-13-15

    CROSSFIT

    "THE CHIPPER"

    50 DOUBLE UNDERS

    40 PULL UPS

    30 THRUSTERS (95/65)

    20 KETTLE BELL 

    100M KB RUN

    20 SUMO DEADLIFT HIGH PULL (95/65)

    30 GOBLET SQUATS

    40 SIT UPS

    50 DOUBLE UNDERS


  • WOD Monday 10-12-15

    CROSSFIT

    Strength

    Push Press

    10@50% / 8@60% / 6@70% / 3-4@80%

    WOD
    AMRAP 10

    1 Deadlift

    1 Squat Clean

    1 Front Squat

    1 Push Press (or shoulder to overhead anyway possible) @ 3-4rep weight from strength set


  • WOD Sat 10-10-15

    "LIL BULL"

    2 Rounds

    100 Double Unders

    25 Overhead Squats (95/65)

    25 Pull Ups

    800m Run


  • WOD Friday 10-9-15

    OPEN GYM


  • Thurs 10-8-15

    CROSSFIT

    Strength

    3 x pull ups to failure 

    use smaller band or go weighted

    WOD

    5 Rounds

    5 power clean (155/115)(135/95)(115/75)

    5 chest to bar / pull ups

    5 ring dips 

    HIT-CON

    Skill

    Double Unders 

    WOD
    4 Rounds

    40 DU's or 60 singles

    10 slam balls

    5 burpee box jump overs

    10 slam balls

    40 DU's

    2 min rest between each round / 4 min cutoff on rounds


  • WOD Wednesday 10-7-15

    CROSSFIT

    STRENGTH

    Back Squat 3x10 @ 50% of 1RM

    WOD

    21-15-9

    Back Rack Lunge (115/85)(95/65)(75/45)

    Burpee Over Bar

    HIT-CON

    SKILL

    Kettlebell Swings

    work to max load of 5 reps

    WOD

    EMOM 21 (ever minute on the minute)

    even min 10 kettlebell swings

    odd minute 10 goblet squats 

     

  • WOD Tues 10-6-15

    CROSSFIT

    8 Rounds 

    3 HSPU (handstand push ups)

    6 Deadlift (225/155)(205/135)(185/115)

    6 Box Jumps (24/20)

    30 Double Unders

    HIT-CON

    WOD

    4x400 run / 2 minute rest between runs

    ---rest 2 min---

    AMRAP 5 min

    Sit Ups

    ---rest 1 min---

    4x200 run / 1 min rest between runs


  • WOD Mon 10-5-15

    CROSSFIT

    Part 1

    EMOM 8

    1 Snatch (115/95)(95/65)(75/55)

    1 Snatch Balance

    1 Overhead squat

    ---rest 3 min---

    EMOM 8

    Odd min 6 power snatch

    Even min 100m run


  • WOD Sat 10-3-15

    CROSSFIT

    WOD

    "BURN"

    Team of 2

    7 min cap

    50 power snatch (95/65)(75/55)(65/45)

    50 power snatch (115/85)(95/65)(75/45)

    AMRAP power snatch (135/95)(115/75)(85/65)

    rest 1 min

    7 min cap

    50 thrusters (same weights)

    50 thrusters 

    AMRRAP trusters


  • WDO Fri 10-2-15

    OPEN GYM


  • WOD Thurs 10-1-15

    CROSSFIT

    Strength

    Pendlay Row (bent over row)

    5x5

    WOD

    AMRAP 10

    2-4-6-8-10.....

    Chest 2 bar / pull up / burpee to plate (25)

    Box jump overs (30/24/20)

    Deadlift (275/185)(225/135)(185/105)

    HIT-CON

    AMRAP 7

    Burpees to target

    Rest 3 min

    AMRAP 7

    10 Mountain climber

    5 Box jumps


  • WOD Wed 9-30-15

    CROSSFIT

    Strength

    Establish 1RM overhead squat

    WOD

    3 rounds

    10 OHS at 60% of 1RM

    400m run

    HIT-CON

    Skill

    Kettlebell swing

    WOD

    AMRAP 18

    15 KBS

    10 lunge with KB

    100m run


  • WOD Tues 9-29-15

    CROSSFIT

    Strength

    Ring Dips 3x10

    Strict Pull ups 3x10

    WOD

    EMOM 16

    3 stations max effort for 60 sec X4 rounds (1 min rest between rounds)

    1. ME ROW

    2. ME Double Unders

    3. KBS (62/44)

    4. Rest


    HIT-CON

    Skill 

    Plyometric sets

    Ladder speed drills

    WOD

    "The East Workout"

    150 squats

    800m run

    150 squats


  • WOD Mon 9-28-15

    CROSSFT

    Part 1

    The Clean Complex

    EMOM 8

    1 squat clean (135/95)(115/75)(95/55)

    1 front squat

    1 left lunge

    1 right lunge

    1 front squat

    rest 3 min

    Part 2

    3 Rounds

    10 shoulder to overhead (push press/push jerk/split jerk)

    8 front squat

    200m run


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