Month: January 2015

Sled Push V Ups TRX Row Rower Wall Sit Curl to Press Burpee Broad Jump Ring Push Ups WJR KBS 2 for 30:25 30:20 30:20 20:10, 20:10

You will be working in a group of 3 but never working on the same thing at the same time:   Part A: 100 Wall Balls (20/14)  (10 min cap) Part B: AMRAP of  10 Bench Presses (155/95) 10 DB/KB Bentover Rows (2 handed) 50/35# Part C: AMRAP of  10 Burpees 10 Barbell Bicep Curls […]

Skill: Power Cleans – Work up to a 1RM   7 x 1   WOD:  4RNFT Max Effort  20 Alt Pistols (1 for 1) 20 Alt OHL (1 for 1) 45# 35 Jump Ropes (preferably double unders) Max Effort Hang Cleans to Strict Press (95/55) – Once you drop the bar your max effort for […]

6RFT 3 Rope Climbs (15’/14′) 20 ABMAT Sit Ups 14 Lateral Box Jumps (23/20) 23″ = 20 inch box with BLACK 45# plate 8 DB Burpee Box Overs (23/20″)  (50/30#)   *You will be assigned a rope. If there are more than 10 people in class then some people will be partnered up on a […]

20 Min AMRAP  14 HRPU 6 Deadlifts (225/155) 23 Double Unders (MOD: WJR) *cash out. 4 round tabata burpee  

5RFT 3 Hang Cleans (155/115) 26 Russian Twists 56 ABMAT Sit Ups 58 Single Unders 25 Min Cap

Skill: Back Squat 3RM 5,5,3,3,3   WOD Part A: 10 Min AMRAP  10 Back Squats (off a rack) (135/95) 15 KB SDHP (70/50) 30 Sec accumulated Plank Hold Record Score   rest 2 min   WOD Part B: 5RNFT (10 min) Perform 1 round every 2 minutes 10 Ring Dips (mod: any dip) 10 Vertical […]

WOD: Tom T For Time 21 Thrusters (135/95) 21 Pull Ups 10 Clean and Jerks 15,15,10 9,9,10 25 Min Cap Top Scores:  

Continuous Running Clock:   Complete 3RFT of 21 Pull Ups (mod: bands or Rows) 15 HRPU 9 Deadlift (225/185)   Record Score and Take a 3 minute rest    10 MIN AMRAP  20 Alt Dumbbell Snatches (50/35) 20 Hollow Rocks   Total Time Cap 35 min   *The 10 min AMRAP will be started and […]

Skill: Power Snatch (5×2) 7 min to work up to a successful double (every 2 minutes perform 2 power cleans – if you drop the bar, you must perform the second rep within 15 seconds)   WOD: 2 Min AMAP Every AMAP is 2 minutes long 1 min rest between exercises Time on the clock and exercise order below 0-2 […]

You are racing against your partner to see who can finish their 6RFT first.   Partner Battle 6RFT 15 KBS (70/50) 15 Toes to Bar 35 Jump Ropes (preferably Double Unders)   While one person is working on THEIR 6RFT the other person is performing 3 Rope Climbs (mod: 4 Rope Climbs). Once one partner […]

Skill:  Power Cleans (5×2) 7 min to work up to a successful double (every 2 minutes perform 2 power cleans – if you drop the bar, you must perform the second rep within 15 seconds)   WOD:  20 Min AMRAP  Rep Scheme 3-6-9-12-15-18… Squat Cleans (145/115) V-Ups Pass Betweens (2 for 1) (15/8) HRPU   *When you report […]

For Time 30-20-10 HSPU Box Jumps (23″) Bentover Row (105/55)   *Record your time after your first 30 HSPU (last time you did 30 HSPU is Here) *Record your overall time 30 min cap *Challenge yourself to perform well executed HSPU                 30 HSPU (12.23.14)    

Skill:  3RM Deadlift   WOD: For Time 21-18-15-12-9-6-3 Shoulder to Overhead (115/65) Forward Facing Bar Over Burpees (Forward hop over, lateral burpee) Slam Balls (30/20) 20 Min Cap        

Burpee Broad Jumps V-Ups Slam Balls Rower Rope Slam Curl to Press Plank Hops Shoot Throughs TRX Rows Hip Band Walk Handstand Hold or Plank 30:25 30:20 30:20 20;20

Skill: Rope Climb   WOD: 30 Min AMRAP  3 Rope Climbs (15’/14′) 12 Front Squats (155/105) 15 Bar Hop Overs (forward facing) 9 Pull Ups   *14 person cap. Anyone over the cap can do the WOD but will not be assigned a pull up or rope station. They will have to do the WOD […]

Skill: Power Snatch – Work up to a 1RM  7 x 1 Every 90 seconds perform 1 rep   WOD:  10 Rounds  10 Front Rack Lunges (1 for 1) (115/65) FB(135/75) 10 SDHP KB (70/50) 4 Snatches (115/65)  FB(135/75)   1 min rest in between rounds      

Part A: 15 Min AMRAP  7 Bench Presses (155/95) 10 Thrusters (115/65) *Switch when one partner completes 20 Hollow Rocks   3 min rest   Part B:  15 Min AMRAP  7 Ring Dips (mod: Banded) 15 Cal Row (or assault bike) *Switch when one partner completes 30 ABMAT Sit Ups      

Skill: Power Cleans – Work up to a 1RM   7 x 1   WOD:  21 min EMOM  Min 1 – 15 Wall Balls (20/14) Min 2 – 10 Plate Burpees (45# black plate) Min 3 – 5 Power Cleans (135/95) continue for 21 minutes total   *Scale the workout as needed. Either change the […]

Skill:  HSPU   WOD: RFTs With a Running Clock Complete: 2RFT of  5 HSPU 25 Jump Ropes (preferably Double Unders) 10 HSPU 50 Jump Ropes (preferably Double Unders) (record time) then 3RFT of  5 Pistols (2 for 1) 25 Jump Ropes (preferably Double Unders) 10 Pistols (2 for 1) 50 Jump Ropes (preferably Double Unders) (record time) then […]

Sprints Fingers to Toes Band Pull Downs Rower Rope Slam Incline Chest Press Hip Band Walk w/Med Ball Crunch to Press/Weighted Crunch SSJ Hi-Lo Plak Goblet Squat 30:25 30:20 30:20 20:20   *No bootcamp next week as Ben, Rich, and Kevin are getting their CrossFit Level II              

Skill:  Shoulder to Overhead 3RM (5,5,3,3,3)   WOD: For Time 10-9-8-7-6-5-4-3-2-1   Shoulder to Overhead (135/95) KBS (70/50) SDHP (135/95)   20 minute cap   GOAL:  HEAVY   Cash Out: Tabata – Med Ball Slam      

For Time 21-18-15-12-9-6-3 Deadlift (205/145) Pistols (1 for 1) Bar Over Burpees Hollow Rocks Wall Balls (20/14) 30 min cap  

Skill:  Power Snatch 7 x 1  (15 minutes)   WOD:  4 min, 6 min, for Time  In 4 minutes complete as much as possible of:   10 Snatches (115/75)  FB(135/85) 25 Air Squats 5 Ropes Climbs 100 Jump Ropes (preferably Double Unders) 25 Pull Ups (if you finish everything in 4 minutes record your time)   2 […]

For Time   50 HSPU 75 OHL Steps (45#) 1 for 1 100 Box Jump Overs (23″) 125 HRPU 150 ABMAT Sit Ups 175 Plank Jacks 200 Mountain Climbers (2 for 1)   35 minutes on the clock   *you can switch whenever you want. One person is working while the other is resting.   […]

Skill:  Power Clean – 7×1 (record last successful rep)   WOD: 7 Rounds  Every 3 minutes for 21 minutes complete 1 round of:   10 Toes to Bar (mod: KT) 10 Burpees 7 Cleans (135/95)   *Scale yourself accordingly to finish every round in 3 minutes (ex. 9,9,6 or 8,8,5) *If you finish a round before […]

Gliders Dips TRX Jack Knife Rope Slam Wall Sit Iron Cross Tire Flip T-Row Rower Plank Hops 6″ Leg hold KB Step Ups 30:25 30:20 30:20 20:20  

WOD:  Kyle – For Time – 30 Minute Cap 30 Clean and Jerks (135/95) 30 ABMAT Sit Ups 30 Alt D. Snatches (50/35) 1 for 1 50 Double Unders 30 KBS (70/45) 30 ABMAT Sit Ups 30 Bar Over Burpees

WOD:  Ana T – For Time  – 30 Min Cap 20 Deadlifts (225/185) 400 Meter Run 20 KBS (70/50) 400 Meter Run 20 Front Squats (135/95) 400 Meter Run 20 Pull Ups 400 Meter Run

Skill: Wall Balls (Forearms stay VERTICAL)   WOD:  For Time: 70 Wall Balls (20/14) 70 Jump Ropes (preferably Double Unders) 70 ABMAT Sit Ups 70 Shoulder to Overheads (75/45) 70 Air Squats 70 Chest to Deck Push Ups (or HRPU) 70 Jump Ropes (preferably Double Unders) 70 TRX Rows   *every 5th minute perform 4 […]