Nov 30, 2017

12-1-17 WOD

Challenge
Front squat
10-5-4-3-1-1-1
Add load as you go, work up to a feel good heavy single

L2
9 squat cleans 135/95
9 burpee box jump overs
7 squat cleans 165/105
7  burpee box jump overs
5 squat cleans 185/125
5  burpee box jump overs

L1
7min AMRAP
7 Med ball squat cleans

7 burpee’s

11-30-17 WOD

Challenge
3 sets max strict pull ups

L2
18min AMRAP
400m run
Max strict ring dips

L1
18min AMRAP
400m run

Max banded strict ring dips

Nov 29, 2017

11-29-17 WOD

Challenge
Turkish get up
Take 10 to 15 min to find you feel good heavy turkish get up. (both arms, up and back down for it to count!)

L2
2 rounds for time
20 Box jumps
20 Kb swings
20 Hspu’s
20 T2b

L1
2 rounds
20 step ups
20 Kb swings
20 seated DB press

20 V-ups

Nov 28, 2017

11-28-17 WOD

Challenge
N/A

2000m row
300 Du’s

90 cal on the assault bike (sub row if needed)

Nov 27, 2017

11-27-17 WOD

Challenge
3x15 Overhead Squat
Work up to a feel good heavy 15 set

L2
7min AMRAP
7 power snatch 75/45
7 Burpee’s over bar

L1
7min AMRAP
7 Hang power snatch

7 Burpee’s

Nov 25, 2017

SAT WOD

CrossFit Linchpin’s WOD from 11-11-17

Amrap 30 minutes of:
800m Run

20 Burpee Box Jumps, 24'/20"

Nov 24, 2017

11-24-17 WOD

Challenge
Tabata push ups

L2/L1
15min AMRAP
250m row
30 sit ups
20 push press 75/45

10 t2b (L1-toes to wall)

Nov 23, 2017

11-23-17 WOD

Happy Thanksgiving

Get outside and get out of the gym!!

11-22-17 WOD

Challenge
Box jumps
4 rounds
40 sec work
20 sec rest

L1/L2
Death by burpee’s

Every min on the min add one burpee.

11-21-17 WOD

Challenge
Deadlift
10-8-6-4-6-8-10
Make sure each  set is a feel good heavy!

3x10 good mornings
60 sec rest between sets

3x10 bent over row
60 sec rest between sets

3x20 w/ single kb, deadlifts

60 sec rest between sets

Nov 21, 2017

11-20-17 WOD

Challenge
Take 10 to 15 min to work up to a feel good heavy thruster. (off the ground)

L2/L1
Fran
21-15-9
Thrusters 95/65 (L1- goblet squat if needed)
Pull ups (ring row if needed)

Nov 18, 2017

SAT WOD

Crossfit.com WOD from 11-13-17

Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Nov 17, 2017

11-17-17 WOD

Challenge
Hang power snatch
3-3-3-3-3-3
Rest 60 sec between each set
Warm up to a feel good 3 then try to stay at the same weight for all 6 sets, shoot for around 75% of 1RM.


L2/L1
5 rounds
50 Du’s (L1-singles)
250m row
Rest 1 min

Nov 16, 2017

11-16-17 WOD

Challenge
N/A

L2
20min AMRAP
400m run
Max Hang squat clean to thruster 95/65
*Movement must be maintained for the next rep to count. So no resting bar on your quads!

L1
20 min AMRAP
400m run
15 kb swings

15 goblet squats

Nov 15, 2017

11-15-17 WOD

Challenge
90 sec max Strict HSPU’s
90 sec rest
60 sec Max Strict HSPU’s
60 sec rest
30 sec Max Strict HSPU’s
L1 Seated DB press


L2
10min AMRAP
200m run
10 pull ups
20 air squat
30 sit ups


L1
10 min AMRAP
200m run
10 rings rows
20 air squats
30 sit ups

Nov 14, 2017

11-14-17 WOD

Challenge
Tabata push ups

L2/L1
3 rounds
30 floor wipers
10 burpees over bar (L1-burpees)

*Stay sideways to the bar to save space

Nov 13, 2017

11-13-17 WOD

Deadlift
5x3
Work up to a heavy 3 then try to stay at same load for all 5 sets. It's OK to add add or take off weight if load is to light or heavy.

L2/L1
8 min AMRAP
1 Supine ring pull ups(L1 ring rows
1 Jumping lunges
2 Supine ring pull ups
2 Jumping lunges
3 Supine ring pull ups
3 Jumping lunges
4 Supine ring pull ups
4 Jumping lunges
5 Supine ring pull ups
5 Jumping lunges
6…….etc.

Add one rep each round

Nov 11, 2017

SAT WOD

Viola
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Nov 10, 2017

11-10-17 WOD

Challenge
Max strict Supine ring pull ups
(If scaling shoot for more than 10 less than 30 for difficulty)
So if you do over 30 you scaled to much!

Partner 5k row

Partners must switch every 500m

Nov 9, 2017

11-9-17 WOD

Challenge
Burgener warm up

Every 2 min on the min for 24min
Power snatch
Hang squat snatch
OHS
1.1.1.
Work up to a heavy complex then use the same weight for all 12 sets.

If halfway through you feel you are too light or heavy it's ok to adjust your load

Nov 8, 2017

11-8-17 WOD

Challenge
Max hollow rock for time
(must maintain movement, heals must stay off the ground)

L2
15-12-9
Strict ring dips
Toes 2 bar
Rest 3 min
21-15-9
Push ups
Pull ups

L1
12 min AMRAP
10 parallet dips
15 sit ups

10 knee push ups

Nov 7, 2017

11-7-17 WOD

Challenge
N/A

L2/L1
25 min AMRAP
800m Run
12 Front squat 165/105 (L1 scale as needed)
10 burpee

Post WOD cool down- smash quads

Nov 6, 2017

11-6-17 WOD

Challenge
Deadlift
5x5
Work up to a heavy 5 and stay at that load for all five sets

L2/L1
3 rounds for time
500m row
20 kb swings 53/35  (L1 scale as needed)

Nov 4, 2017

SAT WOD

Cossfit.com from 10-28-17
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

Nov 3, 2017

11-3-17 WOD

Challenge
Tabata mt. climbers

L2
Nancy
5 rounds
400m run
15 overhead squats 95/65

L1
4 rounds
400m run

15 overhead squats (scale goblet squats if form is not there)

Nov 2, 2017

11-2-17 WOD

Challenge
2 sets rest as needed
Max Strict pull ups

L2
10-9-8-7-6-5-4-3-2-1
Strict HSPU’s
Strict T2B
Box jumps

L1
10-9-8-7-6-5-4-3-2-1
Seated DB press
V-ups
Step ups

Nov 1, 2017

11-1-17 WOD

Challenge
N/A


L2/L1
6 rounds (1 to 1 rest, rest as long each round takes) (L1-5 rounds)
500m row
30 sec L-sit (try to do these from the parallets or boxes, scale as needed RX is straight leg parallel to the ground)
12 burpee’s
1 to 1 rest


Post wod cool down

Work on hamstring mobility