Wednesday 2/21/18

Posted: 02/20/2018 in Uncategorized

“Downpour”

3 Rounds:
500 Meter Row
12 Power Cleans (155/105)
50 Double Unders

Tuesday 2/20/18

Posted: 02/19/2018 in Uncategorized

Power Snatch

Build to Heavy Set of 2

“Fast Lane”

For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)

 

Monday 2/19/18

Posted: 02/18/2018 in Uncategorized

“Iron Lung”

AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

Thursday 2/15/18

Posted: 02/14/2018 in Uncategorized
“Drago”

30-25-20-15-10

Russian Kettle Bell Swings (70/53)

Abmat sit-ups

10 meter shuttle sprints

Wednesday 2/14/18

Posted: 02/13/2018 in Uncategorized

“Hot Sauce”

AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Tuesday 2/13/18

Posted: 02/12/2018 in Uncategorized

“Bar Hopping”

AMRAP 15:

15 hang Power cleans (135/95)

21/15 cal row

15 chest to bar pull-ups

60 double unders

Monday 2/12/18

Posted: 02/11/2018 in Uncategorized

Deadlift

Build to a Heavy Set of 3

“Optimus Prime”

AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)

Friday 2/9/18

Posted: 02/08/2018 in Uncategorized

Clean and Jerk

Build to a Heavy Single

“Double Time”

AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)

Thursday 2/8/18

Posted: 02/07/2018 in Uncategorized

AMRAP 3:
50′ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (30’s/25’s)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (40’s/30’s)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (50’s/35’s)
35 AbMat Sit-ups
Max Calorie Row

Thursday 2/7/18

Posted: 02/06/2018 in Uncategorized

AMRAP 18:
18/12 Calorie Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

 

Tuesday 2/6/18

Posted: 02/05/2018 in Uncategorized

Push Press

5 Sets of 3

“Waterworks”

For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

Monday 2/5/18

Posted: 02/04/2018 in Uncategorized
“Elizabeth” 

21-15-9

squat cleans (135/95)

ring dips

Friday 2/2/18

Posted: 02/01/2018 in Uncategorized
“Splash Zone”

For Time:

row 1,500m

150 double unders

10 rounds of “Cindy”

Thursday 2/1/18

Posted: 01/31/2018 in Uncategorized

“Onesies”

Athletes Choose 1 From Each Section:

Weightlifting

1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics

Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

Conditioning

1 Minute Bike Calories
500 Meter Row

Wednesday 1/31/18

Posted: 01/30/2018 in Uncategorized
Tags:
“Blitzen”

5 rounds:

20/15 cal row

10 thrusters (115/80)

Monday 1/30/18

Posted: 01/29/2018 in Uncategorized
“come clean”

AMRAP 3:
24 Box Jump Overs (24/20)
18/12 Cal Row
Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
15/10 Cal Row
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
12/9 Cal Row
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
10/7 Cal Row
Max Power Cleans (185/135

Monday 11/29/18

Posted: 01/28/2018 in Uncategorized
Overhead Squat

heavy single

“over and over”

21-15-9

chest to bar pull-ups

burpees

overhead squats (95/65)

Sunday 1/29/18

Posted: 01/28/2018 in Uncategorized
”sit tight”

4 rounds:

100’ bear crawl

30 sit- ups

30 kettle bell swings (53/35)

Thursday 1/25/18

Posted: 01/25/2018 in Uncategorized
Dumbbell walking lunges

buIld up to a heavy 50’

“stepping stone”

40/30 cal row

100’ dumbbell walking lunge (50/35)

30/25 cal row

100’ dumbbell walking lunge (50/35)

15/10 cal row

Wednesday 1/24/18

Posted: 01/24/2018 in Uncategorized
3 position power lean

build to a heavy complex

“Hangover”

3 rounds:

15 hang power cleans (115/80)

15 lateral barbell burpees

Monday 1/22/18

Posted: 01/21/2018 in Uncategorized

“Water Power”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)

Sunday 1/21/18

Posted: 01/20/2018 in Uncategorized

Romanian Deadlift

4×8

“Midline Madness” 

4 Giant Sets, Not For Time:

15 Abmat Sit-Ups

20 Hip Extensions

25 Flutter Kicks

30 Banded Good Mornings

Friday 1/19/18

Posted: 01/18/2018 in Uncategorized
“Chip Shot”

AMRAP 13:

70 DB snatches (50/35)

60 wall balls (20/14)

50/35 cal row

40 HSPU

Thursday 1/18/18

Posted: 01/18/2018 in Uncategorized
Sumo Deadlift

build to a heavy 3 rep

“lung butter”

Teams of 3

AMRAP 20:

7 kettle bell swings (70/53)

150’ shuttle sprint

7/5 cal row

150’ shuttle sprint

Wednesday 1/17/18

Posted: 01/16/2018 in Uncategorized
“Slap happy”

AMRAP 5:

But in: 100 double unders

12 front squats (95/65)

4 burpee bo jump overs (24/20)

rest 5 minutes

AMRAP 5:

Buy in: 100 double unders

8 front squats (115/80)

4 burpee Box jump over (24/20)

rest 5 minutes

AMRAP 5:

Buy in: 100 double unders

4 front squats (135/95)

4 burpee Box jump overs (24/20)

Tuesday 1/16/18

Posted: 01/15/2018 in Uncategorized
“Handle bars“

4 rounds:

21/15 cal row

15 toes to bar

7 power clean and jerks (155/105)

Monday 1/15/18

Posted: 01/14/2018 in Uncategorized
Back Squat

3 sets of 5

“Doctor’s Orders”

3 rounds:

50 air squats

35 Push-ups

20/15 calorie row

Friday 1/12/18

Posted: 01/11/2018 in Uncategorized
“Guys and Glory”

21-15-9

cal row

thruster (95/65)

15-12-9

Cal row

hang squat clean (95/65)

12-9-6

lateral burpees over the bar

over head squats (95/65)

 

Wednesday 1/10/18

Posted: 01/10/2018 in Uncategorized
“Marston”

AMRAP 20:

1 dead lift (315/205)

10 toes to bar

15 bar facing burpees

Monday 1/9/18

Posted: 01/08/2018 in Uncategorized
Hang squats snatch

build to a heavy single

“high heels”

AMRAP 9:

10 hang squat snatches (75/55)

30 double unders

 

Monday 1/8/18

Posted: 01/07/2018 in CrossFit Trainers, WOD
Tags:
“Sea Sick”

On the 4:00 x 5 Rounds:
21/15 Calorie Row
14 Alternating Dumbbell Snatches (50/35)
7 Burpee Box Jump Overs (24/20)

Friday 1/4/18

Posted: 01/04/2018 in WOD
Tags:
“Buddy-Buddy”

Teams Of 3

AMRAP 20:

50 strict pull-ups

75 bench presses (135/95)

70/50 cal row/bike/ski

Thursday 11/4/17

Posted: 01/03/2018 in Uncategorized, WOD
“Curve Ball”

100-80-60-40-20

double unders

50-40-30-20-10

sit-ups

25-20-15-10-5

medball cleans (20/14)

 

Wednesday 1/3/18

Posted: 01/02/2018 in WOD
3 position power snatch

build to a heavy complex

“power wheels”

AMRAP 3:

12/9 cal row

12 power snatches (95/65)

rest 3:00

AMRAP 3:

12/9 cal row

8 power snatches (115/80)

rest 3:00

AMRAP 3:

12/9 cal row

4 Power snatches (135/95)

Tuesday 1/2/18

Posted: 01/02/2018 in WOD

“Dirty 30”

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Monday 1/1/18

Posted: 01/01/2018 in Uncategorized
Happy New Year!

Sunday 12/31/17

Posted: 12/30/2017 in Uncategorized
“Last Chance”

AMRAP in 10 minutes of:

Max Meter Row

min 1: 1 Box over (24/20)

min 2: 2 Box overs (24/20)

min 3: 3 Box overs (24/20)

min 4: 4 Box overs (24/20)

min 5: 5 Box overs (24/20)

min 6: 6 Box overs (24/20)

min 7: 7 Box overs (24/20)

min 8: 8 Box overs (24/20)

min 9: 9 Box overs (24/20)

Saturday 12/30/17

Posted: 12/29/2017 in Uncategorized
“Any Minute”

Teams of 3:

On the minute for 24 minutes (6 rounds):

minute 1: 1 round of “Cindy”

minute 2: 10 hang Power snatches (95/65)

minute 3: max cal row

minute 4: Rest

 

Friday 12/29/17

Posted: 12/28/2017 in Uncategorized
Dead lift

heavy set of 3

“smooth criminal”

AMRAP in 15 minutes of:

60 double unders

30 wall balls (20/14)

15 deadlifts (245/165)

Thursday 12/28/17

Posted: 12/28/2017 in Uncategorized
“Freezer Burn”

30-25-20-15-10

cal row

Russian KBS (70/53)

10m shuttle sprint

12/27/17

Posted: 12/26/2017 in Uncategorized
3 position squat clean

build to a heavy complex

“clean shave”

3 rounds:

15 chest to bar pull-ups

12 lateral barbell burpees

9 squat cleans (135/95)

Tuesday 12/26/17

Posted: 12/25/2017 in Uncategorized
“First Degree”

27-21-15-9

Wall balls (20/14)

SDLHP (75/55)

Box jumps (24/20)

Push press (75/55)

Cal row

Sunday 12/24/17

Posted: 12/23/2017 in Uncategorized
Gym is Closed, Merry Christmas Eve!

IN THE ORDER OF THE SONG, 1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1 ETC…….

95/65

1 DEADLIFT

2 HANG POWER CLEANS

3 FRONT SQUATS

4 STRICT PRESS

5 BACK SQUATS

6 PUSH PRESS

7 THRUSTER

8 SQUAT CLEAN

9 PUSH JERKS

10 POWER SNATCH

11 OVERHEAD SQUATS

12 SUMO DEADLIFT HIGH PULLS

MERRY CHRISTMAS YALL!!!!!!!!!!

Friday 12/22/17

Posted: 12/21/2017 in Uncategorized
Hang Power Clean

heavy set of 2 reps

“DT”

5 rounds for time of:

12 dead lifts (155/105)

9 hang power cleans (155/105)

6 push jerks (155/105)

Thursday 12/21/17

Posted: 12/20/2017 in Uncategorized
“Loose Cannon”

3 rounds of:

3:00 row/bike/ski/burpee

2:00 10m shuttle sprints

1:00 sit-ups

2:00 rest

Wednesday 12/20/17

Posted: 12/19/2017 in Uncategorized
“Double Decker”

AMRAP in 15 minutes of:

15 power snatches (75/55)

30 double unders

15 wall balls (20/14)

30 double unders

Tuesday 12/19/17

Posted: 12/18/2017 in Uncategorized
“Nickel and Dime”

AMRAP in 5 minutes of:

21-15-9

Kettle Bell Swing (53/35)

Front Squats (115/80)

15-10-5

Cal Row

(rest 5 minutes)

AMRAP in 5 minutes of:

21-15-9

Kettle Bell Swing (53/35)

Front Squats (115/80)

15-10-5

Cal Row

 

 

Monday 12/18/17

Posted: 12/17/2017 in Uncategorized
“Water Wings”

AMRAP in 20 minutes of:

27/21 cal row

21 chest to bar pull-ups

15 burpees Box jumps (24/20)

9 clean and jerks (135/95)

Saturday 11/16/17

Posted: 12/15/2017 in Uncategorized
”Mile”

for load and time:

1 mile weighted run