• WOD Wed 9-9-15

    CROSSFIT

    Strength:

    Back Squat 5x5

    5@60% / 5@70% / 5@75% / 5@80%  / 5@85%

    WOD

    10 min AMRAP (as many rounds as possible)

    30 double unders

    9 box jumps (24/20)

    6 burpee

    3 HSPU (hand stand push ups)


  • WOD Tues 9-8-15

    CROSSFIT

    Strength

    Push Press 5x5 @ 75% of 1RM

    WOD

    4 rounds

    400m run

    5 Man Makers w/dumbell


  • WOD Thurs 9-3-15

    CROSSFIT

    STRENGTH:

    Seated dumbell press 

    12-10-8-6

    WOD

    400m run

    20-15-10-5

    Thruster (75/45)(65/35)

    DU's

    400m run

    HIT-CON

    Skill:

    Renegade Rows or seated Dumbell press

    WOD

    AMRAP 2

    run 100

    10 box jumps (scale so all is done jumping)

    10 renegade rows

    10 seated dumbell press

    ---rest 1 min---

    AMRAP 4

    ---rest 1 min

    AMRAP 6

    ---rest 1 min---

    AMRAP 8

  • WOD Wed 9-2-15

    CROSSFIT

    Skill

    3x8 snatch grip deadlift

    work on form for and set up as beginning of snatch

    WOD

    "Dianne" on the run

    21-15-9

    Deadlift (225/155)

    Hand stand push ups

    200m run at end of each round

  • WOD Tues 9-1-15

    CROSSFIT

    Strength

    Hang Squat Clean

    1x5 / 2x4 / 3x3 / 4x2 / 5x1 (4x2 and 5x1 are NOT touch and go / each rep is reset)

    (increase weight each set)

    WOD

    NLI Dynamic DUO WOD

    can be done as single at 3-5-7 rep scheme

    team is done at 6-10-14

    AMRAP 6

    Chest to bar pull ups / pull ups

    Ground to overhead (135/95)

    after final number 7 or 14, amrap ground to overhead

  • WOD Monday 8-31-15

    CROSSFIT

    WOD

    EMOM20

    min 1. 100m run

    min 2. 10 pull ups

    min 3. 15 KBS (53/35)

    min 4. 20 air squat

    min 5. 25 sit ups

  • WOD Sat 8-29-15

    CROSSFIT


     WOD

    E5MOM (25 min / 5 rounds)

    200m run

    30 double unders

    20 KBS (53/35)

    10 push ups

    3 power snatch (135/95)(115/75)(95/55)


  • WOD Fri 8-28-15

    OPEN GYM


    5pm Caryn's B-Day Team WOD


  • WOD Thurs 8-27-15

    CROSSFIT

    STRENGTH

    Back Squat 5x3 @ 80% of 1RM

    WOD

    EMOM 10

    even minute

    4 Thruster (95/65)

    4 Front rack lunge 

    odd minute

    10 Toes 2 bar


  • WOD Wed 8-26-15

    CROSSFIT

    SKILL

    hang clean high pulls 5x3 (from the knee to high pull)

    work with weight that you can move properly before adding weight

    WOD

    4 rounds

    5 power cleans (135/95)(115/75)(95/55)

    5 push press

    10 wall balls

    100m run


  • Tues 8-25-15

    CROSSFIT

    WOD

    21-15-9

    KBS (62/44)

    push ups

    --rest 1 min--

    21-15-9

    box jumps

    v-ups

    --rest 1 min--

    21-15-9

    sumo deadlift high pull w/kettle bell

    ring dips


  • Mon 8-24-15

    CROSSFIT

    STRENGTH

    15 min to establish 1RM overhead squat

    WOD
    AMRAP 20

    5 OHS @ 60-70% of 1RM

    5 pull ups (weighted for advanced)

    200m run

    HIT-CON

    AMRAP 20

    15 KBS

    10 overhead lunge

    5 push ups

    run


  • Sunday 8-23-15

    SUNDAY SERVICE

    WOD zero

    5-10-15-20-25-30-35-40-45-50 

    unbroken double under (5 burpee penalty if broken)

    WOD 1

    Team of 2

    1 works at a time

    7 min

    50 back squats (135/95)

    50 back squats (155/115)

    rest 3 min

    7 min

    50 bench press (115/65)

    50 bench press (135/75)

    rest 3 min

    7 min max cal row

    WOD 2

    E5MOM

    400m run

    15 KBS (70/53)

    9 HSPU

    6 slam balls


  • WOD Sat 8-22-15

    CROSSFIT

    WOD

    "Cinderella"

    10 power snatch

    10 rounds of Cindy (scaled to 8-6 rounds for newer)

    10 power snatch

    10 rounds of Cindy

    10 power snatch

    "Cindy" is 5 pull ups / 10 push ups / 15 squats


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