Dec 31, 2015

1-1-16 WOD

16 Min Amrap
5 Strict HSPU
7 Push Ups
9 TTB (L1 Leg raises -heels above hips)
15 Box Jumps

Challenge: 5 Sets Max Supine GRIP Pull Ups

Dec 30, 2015

12-31-15 NEW YEAR's EVE WOD

Buy IN:
20 Rounds
1 Burpee to 6” Target
6 Air Squats
2 Rounds (L1 1 Round)
2000m Row
16 Clean and Jerks 135/95

Challenge: Group Pause Power Cleans PVC/Open Barbell Drill. Clean and Pause in the Receive. Hold the Receive until all athletes are in good position, then recover. Goal is to start with a longer pause and shorten amount of time required in the pause. Clean and Jerks should reflect this bar path positioning. (-: Set up for WOD

Dec 28, 2015

12-29-15 WOD

L2 (CFMA did wall Ball WOD, CFTD/S did annie, tomorrow you will do the appropriate WOD, the one you didn't do today)
14 Min Amrap
60 Wall Balls - 90 DU
40 Wall Balls - 60 DU
20 Wall Balls - 30 DU

L1 -
14 Min Amrap
1000M row Buy In
7 Wall Balls
25 Singles

Challenge: 5x2 TEMPO FRONT SQUATS 4 seconds to bottom, HoldBottom 3 Full Seconds. Pick a good load and stick with it. NOT building to a “heavy two”..

 (CFMA did wall ball WOD- CFTD/S did ANNIE, tomorrow you the appropriate WOD)
ANNIE 50/40/30/20/10
DU/AbMat Sit Ups

Challenge: For Quality 4 Sets
10 Back Extensions (S- 15 Supermans)
10 Bulgarian Split Squats each LEG
5 Tall Box Jumps or Seated Box Jumps

Dec 27, 2015

12-28-15 WOD

Dead lift 75/55
Front Rack Lunges 
*EMOM 5 Burpees (do not begin with burpees)

L1- 10Min Amrap 
5 dead
5 Front Squat
5 Front Rack Lunges
5 Burpees - BARBELL

A) Test 1Rep Deadlift. 
B) 5X5 Dead lift - Strength

Either piece must have no loss of lumber. Goal to find True “clean” 1Rep. Have Coach watch your heavy sets. Stop the pull if loss of lumbar happens. Reverse Grip OK for these. 5X5 Please use regular or hook grip.

Dec 24, 2015

12-25-15 WOD

Merry Christmas*******
Push Up
Jumping Air Squats
*1 Min plank between Each set - Note Time online (-:

Dec 23, 2015

12-24-15 WOD

Happy X-Mas EVE
For Time:
1 Wall Walk
2 PWR Snatch (75/55)
3 Deadlift (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Push Up
7 Pull-Ups
8 Wall Balls
9 Box Jumps (24/20 in)
10 Air Squats
11 Burpee
12 OHS (75/55)
aka: “12 Days of CrossFit,” like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Dec 22, 2015

12-23-15 WOD

Please Choose between 2 options of todays WORK. We are not doing both.
Warm Up:
Row 2 Mintues then as a group:
Snatch Balance PVC - Neural Spine. Pause in an active squat, as low as you can w/ as minimal loss of lumbar as possible. AS GROUP. Balance. Receive. Pause. Stand. 3 Sets of 3.

Sots Press Facing Rig. Focus on Upper Torso and Hip mechanics over depth here. 3X3 - Light Load Drill - Barbell is perfect.

Todays Work Includes:
Challenge: 15 Minutes to build to today's feel good heavy snatch balance. If major butt wink is present catch as low as you are able before losing the lumbar. You will figure this out in the above skills. Goal Consistency. Not Load. Add load when consistency and mechanics are present.

WOD: Squat Snatch
Build to todays Feel Good Heavy. Again. Consistency here. No more than 3 failed attempts. Feel Good Heavy means heavy load before any loss of mechanics.

B) Row 5 K.

*Note: This can be all out of a recovery “light” row. Let your coach know if you plan on choosing this option. (:

Dec 21, 2015

12-22-15 WOD

L2 For Time
30 Thrusters 95/65
60 Burpee Over Bar (please perform bar facing if room available)
30 Thrusters

L1: 10 Min Amrap 7 Thrusters/10 Burpees
Split Jerk (If maxing, you MUST use RACK)
Build today’s 1RM in 10 sets or Less. No more than 3 Failed attempts.
Or Work Jerk Technique

Dec 20, 2015

12-21-15 WOD

5 rounds
20 Kb swings 53/35
15 box jumps
10 knee’s 2 elbows
20min time cap

15 min AMRAP
15 Russian swings
12 step ups
9 sit ups

take 15 min to complete
5x3 hang squat cleans (add load as you go, work up to today's heavy/ succesful set, note succesful set)
power clean to 3 front squats

Dec 17, 2015

12-18-15 WOD

13min AMRAP
2 front rack lunges 95/65 (L1 walking lunges)
20 DU’s (40 singles)
4 front rack lunges
20 DU’s
6 front rack lunges
20 DU’s
8 front rack lunges
20 DU’s
10 front rack lunges…..add 2 reps each round

5 rounds
30 sec superman (tight arch, feet together thumbs to sky)
30 sec hollow hold (lumbar in contact with ground)

Dec 16, 2015

12-17-15 WOD

strict handstand push ups
box jumps 24’’/20’’

10 min AMRAP
10 seated DB press
10 step ups/ jump down

10X3 Hang squat snatch with 2 sec pause in the receiving position (scale hang power snatch to overhead squat 2 sec pause at bottom of squat)
*penalty for 4 failed attempts 30 burpee’s,
*penalty for 8 failed attempts 100 burpee’s

Dec 15, 2015

12-16-15 WOD

L2/L1 Partner WOD
100 cal row buy in (each partner must row 50 cal, break up as you wish)
20 rounds of
5 pull ups (L1 ring rows)
10 push ups (L1 knee push ups)
15 air squats
(must complete full round before switching)
500 Du’s ( these Double unders can be done during any point of the WOD! choose wisely.)
30 min time cap

set up for WOD

Dec 14, 2015

12-15-15 WOD

12 min AMRAP
10 slam or med ball thruster 40/20 (L1 Goblet squats)
20 sit ups
30 Du’s (60 singles)

Split Jerk 7X3 - Pause in dip and pause in receive. If you are having to constantly adjust the footwork, you are too heavy. try to add 5 more pounds from last week, if consistency is present.

Dec 13, 2015

12-14-15 WOD

7 rounds
7 Hang power cleans (straight setable)
7 burpee’s over bar

take 15min to complete for quality
3 rounds
max strict dips (L1 knee push ups)
max strict supine ring pull ups (L1 ring rows)
score total reps

Dec 10, 2015

12-11-15 WOD

7 Min Amrap
10 TTB (L1 - Kipping Knee to As high as possible!!! Try for K2E!!! ok)
15 Box Jumps (L1 Set ups )
12 S2O ( Straightsettable)

Challenge: 5 Sets Max Strict Pull Ups

Dec 9, 2015

12-10-15 WOD

7 Rounds - 17 Min Cap
3 TGU ( R - switch arms each round)
6 KB Thrusters ( R - switch arms each round)

10 Min Amrap
6 KBS or Russians
6 KB Deadlifts
6 KB lunges ( R- switch sides each rounds - rest KB on shoulder OK)

Challenge: Complete 3 Rounds of:
5 Wall Walks
1 Min Plank
30 Sec to 1 Min Gobblet Squat Hold - Focus on Scap position - no butt wink - chest position, ect..

Dec 8, 2015

12-9-15 WOD

Teams of 2
Buy In:
One May Row and One May Squat at the same Time. All 200 Reps must be completed before beginning Burpees
100 Cal Row
100 Back Squats (rack or no rack OK) choose appropriate load
100 Burpees (partner must hold barbell in front Rack before burpees can be performed)

14 Min Amrap
Row 10 Cals
7 Squats - Loaded Appropriate (front/back/gobblet ect)
7 Burpees

Challenge: Set up for WOD and figure out what weight you should go with)

Dec 7, 2015

12-8-15 WOD

L2 - 20 Min Amrap
3 Rope Climbs (start on a different movement if ropes are taken or sub 3 strict pull ups for each climb)
20 Sit Ups
30 Ball Slams
40 Russian Twists

L1 - 20 Min Amrap
Row 200 M
10 Ring Rows OR 3 Negative Pull Ups
20 Sit Ups
10 Ball Slams
10 Russian Twists

Challenge: AS PART OF WARM UP AND to be completed as a group : PVC Tall Jerk Sets of 3. Sets depend on how quickly you hit good foot mechanics. Aim for no more than 5 sets total. Then: Split Jerk 7X3 - Pause in dip and pause in receive. If you are having to constantly adjust the footwork, you are too heavy.

Dec 6, 2015

12-7-15 WOD

For Time:
20 Du’s (L1X2 for singles)
15 C2B
10 Hang Cleans (unbroken)
30 Du’s
10 C2B
15 Hang Cleans
40 Du’s
5 C2B
20 Hang Cleans (goal unbroken but ok if split up)
60 Du’s

Challenge: 20 Minutes - Max Weighted Strict MU. Goal5#
Scale 1- unweighted Scale 2- EMOMX20min - Banded Turn Over and finish the dip Scale3- Practice pulling rings to arm pits in the false grip. Please complete some dips here too w/ band if needed. Any scale here athlete needs to begin in a good false grip position.

Dec 3, 2015

12-4-15 WOD

100 air squats
40 burpee pull ups (shoot for the pull up bar being (6”men/4”women) inches from end of reach)
100 air squats

15 min AMRAP
10 air squats
5 burpee’s
5 jumping pull ups

5 rounds
30 sec knees 2 elbow on rings
30 sec rest

Dec 2, 2015

12-3-15 WOD

50 du’s
50 Du’s
50 du’s

3 rounds
100 single unders
15 seated DB press

Squat Snatch + 4 OHS
I squat snatch form is not optimal
Power snatch + 5 OHS

Dec 1, 2015

12-2-15 WOD

400m run/ 500m row if conditions don’t allow a run, Or get tuff!
21 power cleans

10min AMRAP
9 hang power cleans
250m row

4x100m row
rest as needed