Blog Archives

Mon WOD 2/29/16

2/29/2016

WOD: Open 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

CRX: 95/65
RX: 45/35

*** If you are doing the open, Make sure your score is entered on time so it can be validated!

Extra: Back Squats (See SugarWOD)

Register for the 2016 Reebok CrossFit Games Open!

Fri WOD 2/26/16

2/26/2016

STRENGTH: 12 min to find 1 RM Split Jerk

WOD: 5 Rounds
3 Squat Cleans 185/115#
10 Pull ups
30 Double unders 3:1

The first Open WOD has been released! It's not too late to register. We will be doing 16.1 as a box on Monday! Register for the CrossFit Open!

Thurs WOD 2/25/16

2/25/2016

STRENGTH: 5 Rounds
1 min ME Evil Wheels
- 1 min rest -

WOD: 21 - 15 - 9
Deadlifts 185/135 (225/165)
OH Lunges 45/25
Bar facing Burpees

Extra Work: 6 Rounds, EMOM:
-Odd minute: 5x bench press (AHAP)
-Even minute: 2x rope climb, legless

Wed WOD 2/23/16

2/23/2016

STRENGTH: Back Squats
8 x 8 x 6 x 6

WOD: 15 min AMRAP
15 Sit ups
15 Alt DB Snatch 35/25
15 KB Swings 53/36
200 m Run

Extra Work: See SugarWOD

Tues WOD 2/23/16

2/23/2016

10 min EMOM
Even: 12 Push Press @ 60%
ODD: 6 Burpees

WOD: 15 - 12 - 9
Hang Cleans 135/95
C2B
***50 D.U. after each round (3:1)

Mon WOD 2/22/16

2/22/2016

STRENGTH: Push Press
12 min to establish 1 RM

WOD: 'Short Kelly'
3 Rounds
400 m Run
30 Box Jumps 24/20
30 Wall Balls 20/16

February 18th, 2016

2/18/2016

STRENGTH: Front Squats
5 x 5 x 5 x 5

WOD: 'DT'
5 Rounds
12 Deadlifts 155#
9 Hang Cleans
6 Shoulder to OH

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Thurs WOD 2/18/16

2/18/2016

TABATA ABS:
Sit ups
Med Ball Twist

WOD: 'Little Eva'
5 rounds
400 m Run
15 KB Swings 70/53#
15 Pull ups

**Compare to 5/20/15

Wed WOD 2/17/16

2/17/2016

WOD: 5 Rounds
Every 3 minutes, perform:
5 S2OH (80% 1 RM) + 25 D.U.

WOD: 12 min AMRAP
10 Burpees
10 Power Cleans 135/95
10 Box Jumps

Tues WOD 2/16/16

2/16/2016

STRENGTH: Back Squats
10 x 8 x 8 x 8

WOD: 5 Rounds
10 Toes to Bar
10 Deadlifts 185/135 (225/155)
10 Barbell Push ups

Extra Work: Snatches + OH Squats
3+3, 2+3, 1+3, 1+3, 1+3

Mon WOD 2/15/16

2/15/2016

WOD: For Time:
27 Thrusters 95/65
20 OH MB Walking Lunges 20/16
500 m Run
21 Thrusters
20 OH MB Lunges
400 m Run
15 Thrusters
20 OH MB Lunges
300 m Run
9 Thrusters
20 OH MB Lunges
200 m Run

Oly Work: Push Jerks
3 - 2 - 2 - 2 - 1 - 1
***Clean from the floor, no racks

Fri WOD 2/12/16

2/12/2016

STRENGTH: Sumo Deadlift

WOD: 10-1 Ladder
Box Jumps 24/20
T2B
Deadlifts 185/135

Thurs WOD 2/11/16

2/11/2016

STRENGTH: Sally up, Sally Down 135/95#

WOD: 3 Rounds
5 min AMRAP
5 Clean & Jerk
15 Wall Balls

- 1 min rest -

Wed WOD 2/10/16

2/10/2016

STRENGTH: Split Jerk

WOD: 'Run Megan, Run!'
400 m Run, then
21 - 15 - 9
Burpees
KB Swings 53/35
Double Unders (3:1)

then, 400 m Run

OLY Work: Hang Squat Snatch
3 - 2 - 1 - 1 - 1

Tues WOD 2/9/16

2/9/2016

TABATA: 100 Sit ups

WOD:
10 Power Cleans 155/95 (175/115)
20 Pull ups
8 Power Cleans
16 Pull ups
6 Power Cleans
12 Pull ups
4 Power Cleans
8 Pull ups
2 Power Cleans
4 Pull ups

POST WOD: Back Squats
(See sugarWOD)

Mon WOD 2/8/16

2/8/2016

STRENGTH: Front Squat
5 - 5 - 5 - 5

WOD: 3 Rounds
400 m Run
12 Body weight Deadlifts
21 Box Jumps 24/20"

**Compare to 8/10/15

Fri WOD 2/5/16

2/5/2016

Skill/STRENGTH: OH Squats

WOD:
Buy-in: 500 m Row
21 Power Snatch 115/75 (Scale: C&J)
30 Wall Balls 25/20
15 Hang Cleans
20 Wall Balls 25/20
9 OH Squats
10 Wall Balls 25/20
Buy-out: 400 m Run

CRX: 135/85

Thurs WOD 2/4/16

2/4/2016

STRENGTH: Front Squats
5 - 5 - 5 - 5

WOD: 3 Rounds for Reps
1 min Push ups
1 min Sit-ups
1 min Burpees
1 min Air Squats
– 1 min Rest –

Wed WOD 2/3/16

2/3/2016

Endurance:
100 D.U. (3:1)
400 m Farmer Carry 25/15

WOD: 3 Rounds for Time
10 C2B
20 Push Press 95/65#
30 KB Swings 53/35

Extra Work:
Bench Press 5 - 5 - 5 - 5

Tues WOD 2/2/16

2/2/2016

STRENGTH: 15 min EMOM
1 Squat Cleans
10 Sit ups

WOD:
2 Rounds
8 Deadlifts 185/135 (225/155)
16 Lunges

-600 m Run-

2 Rounds
8 Deadlifts
16 Lunges