Jan 31, 2018

2-1-18 WOD

Take 10 min to build to today's feel good heavy deadlift . (Please don't exceed 95# on 15# barbells:::)))

Wod
8min amrap
6 deadlifts
12 box jumps overs (24 guys/20 girls) l1 step ups

Jan 30, 2018

1-31-18 WOD

Challenge:
E2m for 24 min (4sets)
1) Bulgarian split squat x 10 each leg
2) barbell roll out or 5-10 strict ttb
3) bottoms up kb carry x 50 ft each arm

Wod:
10 min row for distance
Rest 5 min
80/60 Cal's for time

Jan 29, 2018

1-30-18 WOD

80 du (l1 125 singles)
40 Russian swings
20 dips (l1 box dips)
10 bar mu
800 m run
10 bar mu
20 dips
40 Russian swings
80 du (125 singles)
*Again - quality over speed!

Challenge:
Emom x 12
A) supine ring rows 8-10
B) side plank x 40 sec -r
C) side plank x 40 sec- l
D) reverse snow angels x 10. Slow and controlled

Jan 28, 2018

1-29-18 WOD

Burgener Warm Up 

Open 12.2
30 snatches 
30 snatches
30 snatches 
30 snatches 

L1- scale load as needed

Challenge: spend 15min warming up snatch and getting loads prepared.

Jan 27, 2018

1-27-18 WOD OPEN WOD 13.3

OPEN WOD 13.3!!!!!!!!!!!!!!!!!!
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9' target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9' target)
90 Double-unders
30 Muscle-ups

Jan 25, 2018

1-26-18 WOD

Challenge:
4 Sets
10 Supine Grip Barbell Rows
10-20 Back Extensions on GHD (25 Supermans okay)

*Maintain a good hip hinge on rows. Loss of the hinge means loss of technique. Legs should be straight with slight knee bent.


WOD:
21-15-9
C2B (sub - reg pull up, jumping pu, jumping c2b..ect)
Floor Bench 135/95 scale load as needed
V-Up

15Min Cap

Jan 24, 2018

1-25-18 WOD

Challenge:
EMOM10 Back Squat X1
Add Load Each Set. Feel Good Heavy.


WOD:
Teams of 2
20min AMRAP
600m Row
20 Back Squats
20 Reverse Lunges


L1
15min AMRAP
20 Sit Ups
20 Lunges
10 Goblet Squats

Jan 23, 2018

1-24-18 WOD

Challenge:
7X1
To Build to Max Weighted Dip

Alt Options: Ring Holds (top or bottom positions) Or Holds on Boxes!

WOD:
30 Burpee Buy In. Then:
FT
Strict Dip 10-9-8-7-6-5-4-3-2-1
Strict HSPU 1-2-3-4-5-6-7-8-9-10

L1:
FT
Dip From Boxes 10-9-8-7-6-5-4-3-2-1
Seated Press 1-2-3-4-5-6-7-8-9-10
30 Burpee Buy Out

Jan 22, 2018

1-23-18 WOD

Challenge:
3-4 Rounds
Max Ring Support Hold
10-20 Alternating Dumbbell Shoulder Press
10-20 Bent Over Dumbbell Rows

WOD:
L2
14Min Amrap
30 TTB
30 Front Squats
20 TTB
20 Front Squats
10 TTB
10 Front Squats

L1
14min AMRAP
20 Mountain Climbers
20 Flutter Kicks
10 Sit Ups

8 Gobblet or Front Squats

Jan 21, 2018

1-22-18 WOD

Challenge:
EMOM10
1 Power Clean + 2 Power Jerks
Building each set


WOD:
5 Rounds, every 4min,
30 Air Squats
20/15 Calorie Row
7 Clean and Power Jerks (95/65) (RX open competitors use 125/85)
*rest with remaining time, scale back reps as needed to complete in 4min


L1
15 Min Amrap
250m Row
20 Air Squats
7 Clean and Jerks

Jan 20, 2018

SAT WOD

Crossfit.com wod from 1-15-18

For time:
10 muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 muscle-ups
Men: 75 lb.
Women: 55 lb.

Scaling
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.
Intermediate Option
For time:
10 assisted muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 assisted muscle-ups
Men: 75 lb.
Women: 55 lb.
Beginner Option
For time:
10 ring rows
10 jumping dips
25 thrusters
750-meter row
25 thrusters
10 jumping dips
10 ring rows
Men: 45 lb.

Women: 35 lb.

Jan 18, 2018

1-19-18 WOD

Challenge:
N/A
Open 12.2
10min AMRAP of

Men:
  • 75 pound (34 kg) Snatch, 30 reps
  • 135 pound (61 kg) Snatch, 30 reps
  • 165 pound (75 kg) Snatch, 30 reps
  • 210 pound (95) Snatch, as many reps as possible
Women:
  • 45 pound (20 kg) Snatch, 30 reps
  • 75 pound (34 kg) Snatch, 30 reps
  • 100 pound 45) Snatch, 30 reps
  • 120 pound (54 kg) Snatch, as many reps as possible

*Squat snatch, power snatch and muscle snatch are all acceptable!

Jan 17, 2018

1-18-18 WOD

Challenge:
Post WOD
Smash quads and biceps, stretch Hammies and pecs.

L2
13 min AMRAP
15 Strict HSPU’s
20 Pull ups
200m run
*scale reps on HSPU’s and Pull ups so that the first 2 rounds will be unbroken!

L1
13 min AMRAP
15 seated DB press
20 ring rows

200m run

Jan 16, 2018

1-17-18 WOD

Challenge:
Plank hold for time

L1/L2
Team of two
4k row
400 sit ups
Both partners can work at the same time. Partners can switch whenever they like. Workout is complete all the sit ups are complete and all 4k meters on the row are complete.

Jan 15, 2018

1-16-18 WOD

Challenge:
N/A

L2
10 rounds for time
5 burpee’s
10 wall balls 20/14lbs to 10ft
* Rest five min
Max ring dips
*Rest 2 min
Max ring dips
*Rest 1 min
Max ring dips

L1
10 min AMRAP
5 burpees
10 goblet squats
*Rest 5 min
Max push ups/ Knee push ups (pic one or the other)
*Rest 2 min

Max push ups/ knee push ups

Jan 14, 2018

1-15-18 WOD

Challenge:
Standing long jump for distance
*Starting with both feet planted jump as far as possible landing on both feet. Falling is a scratch!
Warm up with a few practice jumps.

L2
20min AMRAP
100 Du’s
20 Kb swings 53/35
15 burpee box jumps
10 push ups
*If Du’s take longer then 2 min to complete each round, scale reps as needed by ten rep increments.

L1
20 min AMRAP
100 single unders
20 Kb swings
15 burpees
10 knee push ups

*If single unders take longer then 2 min to complete each round, scale reps as needed by ten rep increments.

Jan 13, 2018

SAT WOD

Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

*30 min time cap

Jan 11, 2018

1-12-18 WOD

Challenge
Take 10 to 15min
Work up to a feel good heavy 2 rep strict press

L2/L1
5 rounds for time
10 Hang clean
8 Front squat
6 Push press
M-115 W-75
*L1-scale load as needed

*20 min time cap

Jan 10, 2018

1-11-18 WOD

Challenge
Post WOD
100 dead bugs for quality

L2/L1 scale as needed
Open 17.1
For Time
10 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
20 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
30 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
40 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
50 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs

*Time Cap: 20 minutes