011521 Friday

Posted: 01/14/2021 in Uncategorized, WOD

Barbell Complex:

On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press

“Blitzen”

5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (115/85)

011421 Thursday

Posted: 01/13/2021 in Uncategorized, WOD

“Wunderful”

10 Rounds For Time [25 Minute Cap]:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups

011321 Wednesday

Posted: 01/12/2021 in Uncategorized, WOD

“Control-Alt-Delete”

On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Bike

011221 Tuesday

Posted: 01/11/2021 in Uncategorized, WOD

“DelighT”

AMRAP 15:
12 Box Jump Overs (24″/20″)
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Strict Pull-ups
6 Push Jerks (155/105)

011021 Sunday

Posted: 01/09/2021 in Uncategorized, WOD

“Bench Warmer”

For Time:
1,000/800 Meter Row
2,000/1,600 Meter Bike
40 Bench Press (135/95)
2,000/1,600 Meter Bike
1,000/800 Meter Row

010921 Saturday

Posted: 01/08/2021 in Uncategorized, WOD

“Team Marston”

10 Rounds Each:
1 Deadlift (315/220)
10 Toes to Bar
15 Bar Facing Burpees

  • Switch After Full Rounds
  • 30 Minute Time Cap

010821 Friday

Posted: 01/07/2021 in Uncategorized, WOD

“Cannonball”

5 Rounds For Time:
21/15 Calorie Row
15 Box Jump Overs (24″/20″)
7 Squat Cleans (155/105)

010721 Thursday

Posted: 01/06/2021 in Uncategorized, WOD

“Handle With Care”

On the 5:00 x 6 Rounds:
1,000/800 Meter Bike
21 Hand Release Push-ups
12 Kettlebell Swings (70/53)

010621 Wednesday

Posted: 01/05/2021 in Uncategorized, WOD

Strength:

Pausing overhead squat

On the Minute x 10 Sets:
1 Pausing Overhead Squat

Pause 10 Seconds in Bottom

“Grimace”

21-15-9:
Overhead Squats (95/65)
Toes to Bar

Directly Into…

15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups

010521 Tuesday

Posted: 01/04/2021 in Uncategorized, WOD

“Barn Burner”

AMRAP 3:
50 Double Unders
21 Bar-Facing Burpees
Max Power Cleans (115/85)

Rest 3 Minutes

AMRAP 3:
50 Double Unders
18 Bar-Facing Burpees
Max Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
50 Double Unders
15 Bar-Facing Burpees
Max Power Cleans (155/105)

Rest 3 Minutes

AMRAP 3:
50 Double Unders
12 Bar-Facing Burpees
Max Power Cleans (185/135)

Rest 3 Minutes

AMRAP 3:
50 Double Unders
9 Bar-Facing Burpees
Max Power Cleans (205/145)

010421 Monday

Posted: 01/03/2021 in Uncategorized, WOD

“Sore Eyes”

AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Row

0102201 Saturday

Posted: 01/01/2021 in Uncategorized, WOD

With a partner

AMRAP 30:
40 Calories Bike
1 Round of “Barbara”

1 Round of “Barbara”
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

123120 New Years Eve

Posted: 12/31/2020 in Uncategorized, WOD

No 4:50, 5:30, 6:30 Class

“On to the next one”

AMRAP 20:
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
20/15 Calorie Row

010121 Friday

Posted: 12/31/2020 in Uncategorized, WOD

“Starting Over”

5 Rounds:
15 Step Back Lunges (Each Side)
30 Double Unders
15 Burpees
30 Double Unders

123020 Wednesday

Posted: 12/29/2020 in Uncategorized, WOD

“Fifth Wheel”

AMRAP 5:
7 Rounds of “The Chief” (115/85)
Max Calorie Bike

Rest 5 Minutes

AMRAP 5:
6 Rounds of “The Chief” (135/95)
Max Calorie Bike

Rest 5 Minutes

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Bike

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

122920 Tuesday

Posted: 12/28/2020 in Uncategorized, WOD

“Homeward Bound”

AMRAP 20:
20 Burpee Box Jumps (24″/20″)
40/30 Calorie Row
80 Double Unders

122820 Monday

Posted: 12/27/2020 in Uncategorized, WOD

Strength:

Snatch Complex

On the Minute x 10:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

“From the Top”

For Time [15 Minute Cap]:
30 Power Snatches (95/65)
30 Overhead Squats (95/65)
30 Power Snatches (95/65)

On the Minute: 5 Toes to Bar

122720 Sunday

Posted: 12/26/2020 in Uncategorized, WOD

“Funday”

AMRAP 4 x 5 Rounds:
500/400 Meter Row
15 Double Dumbbell Push Press (50’s/35’s)
Max Burpee Pull-ups

122620 Saturday

Posted: 12/25/2020 in Uncategorized, WOD

“Hot-N-Ready”

5 Rounds For Reps:
1 Minute Max Single Dumbbell Power Snatches (50/35)
1 Minute Max Front Squats (115/85)
1 Minute Max Calorie Bike
1 Minute Rest

122520 Christmas

Posted: 12/24/2020 in Uncategorized, WOD

Merry Christmas!

122420 Christmas Eve

Posted: 12/23/2020 in Uncategorized, WOD

NO CLASSES!

“12 Days of Crossfit”

For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24’/20′)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Assault Bike

122320 Wednesday

Posted: 12/22/2020 in Uncategorized, WOD

“8th Grade”

8 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row

122220 Tuesday

Posted: 12/21/2020 in Uncategorized, WOD

“Layover”

5 Rounds For Time:
15/10 Calorie Assault Bike
10 Chest to Bar Pull-ups

Directly Into…

5 Rounds:
10 Power Cleans (95/65)
10 Push Jerks (95/65)

122120 Monday

Posted: 12/20/2020 in Uncategorized, WOD

Strength:

3 Position Power Snatch

Build to a heavy complex

-Then-

“Isa-Ball”

AMRAP 12:
3 Power Snatches (135/95)
15 Wallballs (20/14)

122020 Sunday

Posted: 12/19/2020 in Uncategorized, WOD

“Total Whine”

10 Minutes:
Establish Heavy Set of 3 Bench Press

Rest 5 Minutes

8 Minutes:
Max Calorie Bike

Rest 5 Minutes

2 Minutes:
Max Double Unders

121920 Saturday

Posted: 12/18/2020 in Uncategorized, WOD

“Fire Alarm”

For Time:
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”

[1 Round of Bergeron Beep Test]:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

121820 Friday

Posted: 12/17/2020 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 6-4-2

-Then-

“Hot & Bothered”

AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks (50/35)
20 Box Jumps (24″/20″)
10 Deadlifts (245/165)

121720 Thursday

Posted: 12/16/2020 in Uncategorized, WOD

“Cap and Gown”

5 Rounds For Time [30 Minute Cap]:
40 AbMat Sit-ups
30 Russian Kettlebell Swings (53/35)
20 Hand Release Push-ups
1,000/800 Meter Bike

121620 Wednesday

Posted: 12/15/2020 in Uncategorized, WOD

“12 Days of Christmas”

(95/65)

1 Deadlift

2 Hang Cleans

3 Front Squats 

4 Strict Press

5 Back Squats

6 Push Presses

7 Thrusters

8 Squat Cleans

9 Push Jerks

10 Power Snatch

11 Overhead Squats

12 Sumo Deadlift High  Pulls 

MERRY CHRISTMAS!!

121420 Monday

Posted: 12/13/2020 in Uncategorized, WOD

“Eighteen Wheeler”

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

121520 Tuesday

Posted: 12/13/2020 in Uncategorized, WOD

Strength:

Power Clean

Build to a heavy set of 3

“Black and Blue”

5 Rounds:
10 Power Cleans (135/95)
10 Burpees

121320 Sunday

Posted: 12/12/2020 in Uncategorized, WOD

“Shiplap”

EMOM 20:
1st Minute: Calorie Row
2nd Minute: AbMat Sit-ups

Score is Lowest Row + Lowest Sit-up Round

121220 Saturday

Posted: 12/11/2020 in Uncategorized, WOD

Today is the beginning of our “12 Days of Christmas Workout Log”

“HarDtop”

On the 4:00 x 5 Rounds:
400 Meter Run
1 Round of “DT” (155/105)

121120 Friday

Posted: 12/10/2020 in Uncategorized, WOD

“Tread Water”

For Time:
2,000/1,600 Meter Row
150 Double Unders
10 Rounds of “Cindy”

121020 Thursday

Posted: 12/09/2020 in Uncategorized, WOD

“I Scream, You Scream”

Teams of 2
AMRAP 30:
Partner 1: Max Calorie Assault Bike
Partner 2: 6 Single Arm Devil’s Press (50/35)

Switch Stations Every Minute

120920 Wednesday

Posted: 12/08/2020 in Uncategorized, WOD

“Loch Ness Monster”

For Time:
50 Wallballs (20/14)
50 Box Jumps (24″/20″)
50 Wallballs (20/14)

On the Minute [Starting at 0:00]:
5 Deadlifts (225/155)

120820 Tuesday

Posted: 12/07/2020 in Uncategorized, WOD

“Lead Foot”

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

120720 Monday

Posted: 12/06/2020 in Uncategorized, WOD

Strength:

Power Snatch and OHS

On the Minute x 10:
2 Power Snatches
1 Overhead Squats

-Then-

“All That”

21-15-9:
Power Snatches (75/55)
Overhead Squats (75/55)

50/35 Calorie Assault Bike

9-15-21:
Power Snatches (75/55)
Overhead Squats (75/55)

120620 Sunday

Posted: 12/05/2020 in Uncategorized, WOD

“Over Due”

For Time:
100/80 Calorie Bike
80 AbMat Sit-ups
60 Step Back Lunges
40 Box Jump Overs (24″/20″)
60 Step Back Lunges
80 AbMat Sit-ups
100/80 Calorie Bike

120520 Saturday

Posted: 12/04/2020 in Uncategorized, WOD

“New Level”

For Time:
1,000/800 Meter Row 
20 Power Snatches (115/85)
20 Pull-ups
1,000/800 Meter Row 
20 Power Clean & Jerks (115/85)
20 Pull-ups
1,000/800 Meter Row 
20 Thrusters (115/85)
20 Pull-ups

010321 Sunday

Posted: 01/02/2020 in Uncategorized, WOD

“Heated Seats”

For Time:
2,000/1,600 Meter Row

On The Minute: 5 Deadlifts (185/125)

011121 Monday

Posted: 01/10/2021 in Uncategorized

“Full Circle”

For Time:
1,500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1,500 Meter Row