Feb 28, 2018

3-1-18 WOD

For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups
Men: 20-lb. ball
Women: 14-lb. ball

Intermediate Option
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups
Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
For time:
Row 1,500 meters
50 wall-ball shots
20 ring rows
Men: 10-lb. ball
Women: 6-lb. ball

If you are competing in the open. I recommend taking a rest day today!!

Feb 27, 2018

2-28-18 WOD

Crossfit.com workout from 1-7-18

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

OR
8 rounds for time of:
Run 400 meters

Rest 90 seconds

Feb 26, 2018

2-27-18 WOD

10 rounds for time of:
1 power snatch
3 overhead squats
Men: 185 lb.
Women: 125 lb.


Intermediate Option
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 135 lb.
Women: 95 lb.


Beginner Option
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 75 lb.
Women: 55 lb.

Feb 25, 2018

2-26-18 WOD

21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups

Intermediate Option
18-15-12-9-6-3 reps of:
Handstand push-ups
Kipping L pull-ups

Beginner Option
15-12-9-6-3 reps of:
Pike push-ups
Jumping tuck pull-ups

Feb 21, 2018

2-22-18 WOD

Build to today's feel good heavy
Strict Press
Push Press
Push Jerk

*If you plan on competing in the open.
Keep volume low!

Feb 20, 2018

2-21-18 WOD

3 Rounds For Time
400m run
20 db deads 50/35
15 db G2O
10 db front squat
*12min Cap


L1
12min Amrap
250m Row
10 KB Deadlifts
10 russian swings
10 Gobblet Squats

Feb 19, 2018

Feb 18, 2018

2-19-18 WOD

12-9-6
Hang Squat Clean 155/105
Burpee Bar MU or Burpee Pull Up
(do C2B if you can)


L1
12min Amrap
5 hang pwr clean
5 front squat
12 burpees

Feb 16, 2018

SAT WOD

16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb. Women lunge 65 lb.

Feb 15, 2018

2-16-18 WOD

50-40-30-20-10
Bicep Curl 65/35
Push Up

Challenge:
Back Squat
3-3-3-3-3

75%1RM

Feb 14, 2018

2-15-18 WOD

2 Rounds For Time
75 DU
18 Shoulder 2 0verhead  115/75 (no more than 1 break)
21 Box Jumps 24/20

L1
13min amrap
40 singles
12 S2O

10 Step Ups (low height w/ light load if possible (2 light db)

Feb 13, 2018

2-14-18 WOD

Happy V-Day!!!! Until death…….
Teams of 2!!!!!
14min AMRAP - IN SYNCRO!
14 Rainbow Wall Balls
14 Abmat Sit Ups
14  Burpees
14 Lunges
14 Deadlifts - light/straightsettable 135/95
14 Ring dips


L1-

Solo, Sub as needed

2-13-18 WOD

10Min Amrap
12 KBS
9 K2E (L1- Leg Raise or Sit Up)
6 HSPU - Kip Okay (l1 - Seated press)

Challenge:
9Min EMOM (3 Sets)
  1. HW WALK - or Sub 3 Wall Walks or 20 Should taps in HS position
  2. L-sit 20 sec
  3. DUX 50 UB- or Practice DU

Feb 11, 2018

2-12-18 WOD

14Min AMRAP
ODD Minutes- BAR MU 3-7 reps (SUB 10 C2B or Jumping C2B! Reg PU OK!)
EVEN Minutes- 7 Thrusters - Straightsettable + 7 Box Jump Overs 24/20


*Thrusters Must be unbroken each set. Scale reps on MU and BJ overs as needed.
7 Unbroken thrusters must be completed each EVEN minute!


L1-
14min Amrap
200m Row
14 Gobblet Squats
7 Single Arm press (each arm 7 reps)
7 Jumping Pull Ups


Challenge:
EMOM X 6
3 Front Squats

Going for Q and Mechanics.

Feb 9, 2018

SAT WOD

HANSEN

5RFT
30 KBS 53/35
30 burpees
30 ghd

Feb 8, 2018

2-9-18 WOD

Challenge:
3x10
Single arm oh walking lunge (10 reps each arm = 1 set)

*Ready for ohwl in the open!!?? Practice practice!!!

L1 hold DB in front rack position

For Time:
1000m row
50 sit ups
30 back rack reverse lunges (no more than 3 breaks)
1000m row

L1
3RFT
500m row
30 sit ups
30 alternating reverse lunges (bodyweight)

2-6-18 WOD

Challenge:
E2MOM for 14 min (7 sets)
High hang squat snatch + hang squat snatch + full snatch

L2/l1
10 min amrap
30 du's (l1 - 50 singles)
15/10 Cal row (* / means guys/girls)
5 power snatch (open athletes 115/75, but these must be linkable at all times)


Feb 7, 2018

2-8-18 WOD

Teams of 2:
For time
300/200 Cal row
120 pull ups (open athletes c2b)
60 Clean and Jerk 75/55 (open athletes 115/80)
50 Clean and Jerk 95/65 (open athletes 135/95)
40 Clean and Jerk 105/75(open athletes 155/105)
30 Clean and Jerk 115/80 (open athletes 185/135
20 Clean and Jerk 135/95 (open athletes 205/145)

*Cleans and jerks are all power


30 min CAP!
If you can choose a column that works well as a met con for you great. Pick loads that work for you!!! These are guidelines only!

* NO bands for pull ups today . Open will call for jumping or jumping c2b, so we will be practicing this standard.

L1:
18 min amrap
30/20Cal row
15 jumping pull ups (jumping c2b if you have them!)
10 clean and jerks

Feb 6, 2018

2-7-18 WOD

In order:
Romainian deadlift
4x8
(One load. Slow controlled reps. These are lighter, but focus on controlled decent with hammies)

Then:
"Midline madness"
4 giant sets, not for time
15 ghd or abmatbsit ups
20 hip extensions on ghd
25 flutter kicks
30 banded good am's.

(Giant sets mean complete all movements with as little rest as possible between movements, then rest between SETS!)

L2/l1
3 sets:
30 sec of both movements:
Push up (l1 knee okay) if this is easy, use band on push ups
Burpees (l1- don't go to floor, go to push up position and right back up to create a fast movement!)
1min rest

Feb 4, 2018

2-5-18 WOD

Challenge:
N/A

15 min to Complete the following for time.

21-15-9
Wall ball
Pull ups
Thruster (do not exceed 95/65)
Box jump (24/20)

Feb 3, 2018

SAT WOD


100 push up
100 sit up
100 pull up
1 mile run
Break up as you wish

Feb 1, 2018

2-2-18 WOD

RFT
400m Run
10 Strict C2b
20ft HSW (sub nose to wall HS hold 1min accumulation)

L1
13min AMRAP
Row 400
12 Ring Rows
1min box HS hold or seated DB hold overhead

Challenge:
Emomx 15min
1) 3 Snatch push press
2) 1 snatch push press + 3 tempo ohs
3) 10 alternating back rack lunges
One load or add load as you warm up(: