Aug 31, 2017

9-1-17 WOD

10 min EMOM
3 hang power snatch
Work up to a workable 3 set for all 10 rounds


20 Strict HSPU’s (L1 seated DB press)
20 burpees
15 Strict HSPU’s
15 burpees
10 Strict HSPU’s
10 burpees
5 Strict HSPU’s

5 burpees

Aug 30, 2017

8-31-17 WOD

Max superman hold

Main site workout form 8-25-17
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Aug 29, 2017

8-30-17 WOD

2 min Max sit ups

12 min AMRAP
100m row
10 box jumps(L1 step ups)
200m row
20 box jumps
300m row
30 box jumps
400m row…..etc

Add 100m to row, 10 reps to box jumps each round.

Aug 28, 2017

8-29-17 WOD

21 min AMRAP
6 burpee box jump overs (clear the box if possible) (L1 step overs)
8 power cleans 75/115lbs  (L1 hang power cleans)
10 shoulder 2 overhead
50 Du’s (L1 50 single unders)

Coaches pick cool down stretching for 10 min

Aug 27, 2017

8-28-17 WOD

5x5 back squat
Warm up to a heavy 5 then stay at same weight for all 5 sets

1000m row
50 thrusters 45lbs
30 pull ups

L1 7 min AMRAP
8 cal Bike, Sub row for SS&C or 8 burpees
10 thrusters
8 banded pull ups/ or ring rows

Aug 25, 2017

Saturday WOD

Amanda .45

13-11-9-7-5 Reps for Time
Squat Snatches (135/95 lb)

Time cap: 13 minutes for males, 15 minutes for females
*scale muscle-ups for C2B pull ups, scale C2B pull ups for pull ups, scale pull ups for banded pull ups

*scale squat snatch by load. If needed, sub power snatch to OHS.

Aug 24, 2017

8-25-17 WOD

10 rope climbs for quality
SS&C, sub 5x5 strict pull ups

3 rounds
800m run
50 wall balls 20/10’  14/10’

3 rounds
400m run

40 goblet squats (light weight)

Aug 23, 2017

8-24-17 WOD

Plank hold for time!

Pull ups
Push ups
Air Squats
Sit ups

10 min AMRAP
Ring rows/ or banded pull ups
Knee push ups
Air squats

Sit ups

Aug 22, 2017

8-23-17 WOD

5 rounds
30 sec on 30 sec rest
Box jumps 24/20

7X2 (sets x reps)
Clean and Jerk

Each rep will Be performed as a single, Squat clean into a split jerk. Drop it and set up and perform you second lift immediately. Take a moderate break between lifts. Remember the second lift is the one to hit. So do go to big to quick!!

10 min EMOM
2 hang power cleans
1 front squat
2 power jerks

Warm up to your working weight, stay at same load for emom, unless halfway through you realize you really need a weight change

Aug 21, 2017

8-22-17 WOD

15 min AMRAP

5 power snatchs (115/75)
5 power clean and power jerks
5 front squats
10 burpees over the bar
5 strict pull ups

Post WOD take 15 to 20 min to group stretch
2 min on each station
Couch stretch first leg
Couch stretch second leg
Wall stretch calf
Wall stretch other calf
Banded hamstring stretch
Banded hamstring stretch other side
Glute stretch, pigeon pose
Glute stretch, pigeon pose other side

Everyone start on a different station, or pair up on stations!

Aug 20, 2017

8-21-17 WOD

Back Squat 5x5
Warm up to a heavy 5 then stay at same weight for all 5 sets
(we did a 5x3 last week,  this is 10 more reps total, you will most likely end up and a lighter load than last week)

9 minutes of fun

You will have 9 minutes to complete a 500m, row and a 1000m row. You can do this any way you would like. You can go 1000m rest 500m, 500m rest 1000m, or even 1500m total. Your score is the combined time from the 1000m and 500m. But remember you only have 9 minutes to complete the rowing

Aug 18, 2017

8-19-17 WOD

10 min EMOM
1 power snatch
1 hang power snatch
Take 5 min work ups to a good working weight for the EMOM this should be at a Heavier weight but not so heavy you miss a single lift!

3 rounds for time
400m run
30 pull ups
This is a Rainier CrossFit WOD form a few weeks ago!! It was a fun one!
18 min time cap.

3 rounds
500m row

20 ring rows

Aug 17, 2017

8-18-17 WOD

12 min AMRAP
3 Du’s
1 Wall walks
3 Walking lunges
6 Du’s
2 Wall walks
6 Walking lunges
9 Du’s
3 Wall walks
9 Walking lunges
Add 3 reps each round to Du’s and walking lunges, and 1 rep each round to wall walks

10 min Gymnastics practice
Pick a skill or 2 and work on it!
Handstand walking
Handstand holds
Kipping swing
Kipping pull ups
Kipping t2b
Bar muscle up

Ring muscle up

8-17-17 WOD

4X400m runs
1 to 1 rest

100m sprint for time (run 2 slower 100s building speed each time as a warm up)

Aug 16, 2017

8-16-17 WOD

Deadlift 3 reps
Warm up to a heavy three touch and go and stay at same weight for the EMOM

Thrusters 95/65
Burpees over the bar

Aug 15, 2017

8-15-17 WOD

3 rounds
20 shoulder 2 overhead 95/65
1000m row
100 du’s

30 min time cap

Aug 13, 2017

8-14-17 WOD

5X3 back squat
Warm up to a heavy 3 then stay at same weight for all 5 sets

For time
30 burpees
500m row
20 burpees
300m row
10 burpees

100m row

Aug 9, 2017

8-10-17 WOD

25 Burpees to 6’’ Target (if you are a super ninja and won’t kick, stumble, or trip in any other fashion on erg, you may complete burpees over the erg. If you trip on erg, immediate 20 burpee penalty, so basically, dont touch the erg!)
500m row
Remaining time build to 1 rep clean and jerk.
*Add 10 Lbs to lift score if first part is sub 3 for girls, or sub 2:30 for guys. Subtract 10 lbs if its slower!

Challenge: Warm Up for Clean and Jerk Load!

L1 Option:
500m row for time.

Complete for Quality NOT TIME

30 Clean and Jerks

Aug 8, 2017

8-9-17 WOD

10 RFT
5 strict HSPU
8 Alt Pistols

16 min amrap
12 stink bugs or box hspu or seated press
20 plate squats (when squatting hold plate out in front)
250m row

Challenge: 3 Rounds: 20 Death march steps, GHD 10-20 reps, Banded Good AM’s X 10

Aug 7, 2017

8-8-17 WOD

25 min Cap
Teams 0’ 2

50 cal row
50 burpee box jump overs
50 deadlifts
50 wall balls
50 dips
50 wall balls
50 deadlifts
50 burpee box jump overs
50 cal row

50 Cal Row
50 Box Jump/Step up
50 Dead
50 Gobblet Squat
50 Parallette Dips or box Dips

Challenge: Set up for WOD

Aug 6, 2017

8-7-17 WOD

3Min Amrap
5 Thrusters
5 Burpee Over Bar
Rest 1min
5min amrap
7 Thrusters
7 Chest 2 C2B

8min amrap
7 Gobblet Squat or KB thrusters
7 jumping C2b or jumping pull up
7 burpee

Challenge: Hang Squat Clean 7X1 build to todays feel good hang squat clean. Or stick with one load and build mechanics. No loss of mechanics.

Aug 3, 2017

8-4-17 WOD

15 min AMRAP
100 du buy in
10 burpee box jumps
15 OHS *no more then 65/95

15min AMRAP
200 jump rope buy in
12 box step overs
8 burpee’s
12 goblet squats


Handstand hold for time

Aug 2, 2017

8-3-17 WOD

9 min AMRAP
2 pull ups
2 KB swings
2 sit ups
4 pull ups
4 KB swings
4 sit ups
6 pull ups
6 KB swings
6 sit ups
8 pull ups
8 KB swings
8 sit ups

9 min AMRAP
10 ring row
10 kb swings
10 sit ups

3 sets
30 sec max burpee’s

3 sec rest

Aug 1, 2017

8-2-17 WOD

1000m Row
30 Deadlifts - touch n go
20 Strict Deficit  HSPU 4’’/2’’ or seated press
Rest 5 Min