WOD

For time with a partner:

50 double unders (each)

200 pull-ups

50 double unders (each)

200 push-ups

50 double unders (each)

200 sit-ups

50 double unders (each)

200 air squats

50 double unders (each)

Oh Boy

Posted: 06/25/2017 in CrossFit Trainers, WOD
Tags:
Strength 

5 Back Squats every 1:30 for 6 rounds

1×5/50%

1×5/60%

1×5/70%

3×5/-20lb less

*If you did these last week add 10lb this week

METCON

For Time:

15-12-9

Thrusters 135/95

21-15-9

SDLHP 135/95

Power

Posted: 06/24/2017 in CrossFit Trainers, WOD
Tags:
WOD 

6 rounds of:

row a sub 1:30/500m split for as long as possible

rest as needed between efforts

Sucky Saturday

Posted: 06/23/2017 in Uncategorized

With a partner for time:

2 rounds:

50 Back extension

50 Hand Stand Push Up

50 Box Jump Over

50 Dumb bell Clean 50/35

50 KettleBell Front Rack Walking Lunge 25/36

10 Rope Climb

Smatch

Posted: 06/22/2017 in CrossFit Trainers, WOD
Tags:
Strength

Every 1:30 for 6 rounds: 3 snatches or 3 overhead squats

50/60/70/80:80/80%

WOD

For Time:

50 GHDSU

50 overhead squats 135/95

50 GHDSU

Nicole

Posted: 06/21/2017 in CrossFit Trainers, WOD
Tags: ,
SKILL

EMOTM for 10 minutes

hand stand variation of your choice :30 practice

WOD

“Nicole”

AMRAP in 20 minutes of:

400m run

max unbroken set of pull-ups

 

Lower half

Posted: 06/20/2017 in CrossFit Trainers, WOD
Tags:
Strength

3×2 clean (85%)

METCON

50 wall balls 20/14

50 deadlifts 225/155

50 wall balls 20/14

It’s Kyles Burpday

Posted: 06/19/2017 in CrossFit Trainers, WOD
Tags:
WOD 

For Time; with a partner

38 burpees

38 power snatches 95/65

38 burpees over the bar

38 burpees pull-ups

38 burpees box jumps 24/20

38 push-presses 95/65

38 burpees over the bar

38 cal row

38 burpees over the rower

38 burpees

 

Helen

Posted: 06/18/2017 in CrossFit Trainers, WOD
Tags:
WOD

“Helen”

3 rounds for time:

Run 400m

21 KBS 53/35

12 pull-ups

Strength

back squat

5 reps at 70%

3×5 at 20 pounds less than 70%

Only class is at 4

Posted: 06/17/2017 in CrossFit Trainers, WOD
Tags:
WOD (Just for this week OLY class will be at 4 instead of 2)

For Time:

Run 200m

200m right arm overhead carry 53/35

200m left arm overhead carry

run 200m

200m right arm waiter carry 53/35

200m left arm waiter carry 53/35

run 200m

200m right arm farmer carry 53/35

200m left arm farmer carry 53/35

run 200m

 

Dead toes

Posted: 06/16/2017 in CrossFit Trainers, WOD
Tags:
WOD

For Time:

10-9-8-7-6-5-4-3-2-1

dead lifts 225

toes to bar

*30 double unders between each round

Fronts

Posted: 06/15/2017 in CrossFit Trainers, WOD
Tags:
STRENGTH

1rm front squat

METCON

12-9-6 front squats 225/185 *from the floor

run 400m between rounds

amraps

Posted: 06/13/2017 in CrossFit Trainers, WOD
Tags:
Strength 

4×8 single arm DB overhead squats (4/4)

METCON

5 rounds for max reps:

1 minute AMRAP double unders

1 minutes AMRAP DB snatches 50lb

1 minute rest

Franz

Posted: 06/12/2017 in CrossFit Trainers, WOD
Tags:
WOD

0-10 minutes

FRAN

10-20 minutes

21-15-9

box jumps 24/20

HSPU

20-30 minutes

21-15-9

Row for calories

burpees

* with a partner alternate between movements (21 thrusters, 21 thrusters, 21 pull-ups, 21 pull-ups)

*if you finish the WOD before the cap you can work ahead.

*if you’re not done with the designated work before the cap, move onto he next couplet.

Super Nasty

Posted: 06/11/2017 in CrossFit Trainers, WOD
Tags:
WOD 

“Nasty girl V2”

3 rounds for time:

50 alternating one leg squats 

7 muscle-ups

10 hang power cleans 175/115

——OR——-

Nasty Girls

3 rounds for time:

50 air squats

7 muscle – ups

10 hang power cleans 135/95

STRENGTH

1rm back squat 

 

Middle

Posted: 06/10/2017 in CrossFit Trainers, WOD
Tags:
WOD

3 rounds for time:

40 KB swings

1 minute plank

400m run

Traveling Band

Posted: 06/09/2017 in CrossFit Trainers, WOD
Tags:
WOD

For Time and Max Load:

Travel two miles with a partner, burdened with a heavy medball, a sled, DB’s, KB’s, plates. Go as heavy as you can.

Pull it

Posted: 06/08/2017 in Uncategorized, WOD

Strength: Build to Heavy Clean

7 singles – 12 minutes

Wod:

6 Rounds for time

20 Calorie Row

10 Cleans 185/135

Just You Weight

Posted: 06/07/2017 in CrossFit Trainers, WOD
Tags:
WOD 

AMRAP In 20 minutes of:

400m run

20 GHDSU

20 push-ups

Funge

Posted: 06/06/2017 in CrossFit Trainers, WOD
Tags:
Strength

4×8 overhead walking lunge

METCON

6 rounds for time:

50 double unders

Single arm over head DB walking lunge 25′ (AHAP)

Pet Rock

Posted: 06/05/2017 in CrossFit Trainers, WOD
Tags:
WOD

For Time with a partner:

60 dead lifts 135/95

50 burpees

60 push press 135/95

50 burpees

60 cleans 135/95

50 burpees

60 front squats 135/95

50 burpees

*A 45/25lb plate must be held by each team the entire workout.

Let’s Go Legs

Posted: 06/04/2017 in CrossFit Trainers, WOD
Tags:
Strength

4×3 back squat (pause for 3 in bottom)

METCON

AMRAP in 12 minutes of:

8 Chest to bar pull-ups

16 wall balls 20/14

Extra 

50 V-ups

 

Run up

Posted: 06/03/2017 in CrossFit Trainers, WOD
Tags:
WOD

10 rounds for time:

sprint 200m

1 legless rope climb

Jack

Posted: 06/02/2017 in CrossFit Trainers, WOD
Tags:
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
WOD 

“JACK”

AMRAP in 20 minutes of:

10 push presses 115/75

10 KBS 53/35

10 box jumps 24/20

Burp & Clean

Posted: 06/01/2017 in CrossFit Trainers, WOD
Tags:
Strength

4×3 Back squat 75% or heavy triple

Metcon

for time:

5-4-3-2-1

squat cleans 225

27-21-15-9-3

burpees to a 6″ target

You’ll like it

Posted: 05/31/2017 in CrossFit Trainers, WOD
Tags:
6 rounds for time of:

24 double unders

12 GHDSU

6 power snatches 135/95

Lemme think

Posted: 05/30/2017 in CrossFit Trainers, WOD
Tags:
Strength

4×8 front rack walking lunges

Metcon

2k row for time

It was Wise

Posted: 05/29/2017 in CrossFit Trainers, WOD
Tags:
WOD 

4-6-8-10-12-14-16-18-20-22-24-26-28-30 reps for time with a partner:

Bench press 135

box over 24″

20lb wall ball shots

HSPU

 

Murph

Posted: 05/29/2017 in CrossFit Trainers, WOD
Tags:
WOD 

Murph

for time:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

*partition reps as needed, if you have a 20lb weight vest or body armor, wear it.

Tomorrow

Posted: 05/27/2017 in CrossFit Trainers, WOD
Tags:
WOD

For Time:

400m farmer carry

5 rounds of:

20sit-ups

15 hip ext.

(then)

400m farmer carry

Birds

Posted: 05/26/2017 in CrossFit Trainers, WOD
Tags:
Wod 

10 rounds for time of:

20 DB snatches (AHAP)

20 box overs 24/20

*alternate movements with a partner

 

Cows

Posted: 05/25/2017 in CrossFit Trainers, WOD
Tags:
Strength

4×3 split jerk

WOD

3 rounds for time of:

row 500m

run 400m

75 double unders

Balance

Posted: 05/24/2017 in CrossFit Trainers, WOD
Tags:
WOD

AMRAP in 5 minutes of:

5 hang power cleans 185

7 Strict HSPU

Rest 3 minutes

AMRAP in 7 minutes of:

5 toes to bar

7 burpees

9 dead lifts 185

Wegs

Posted: 05/23/2017 in CrossFit Trainers, WOD
Tags:
Strength

4×8 overhead squat or overhead walking lunge

 Metcon

For Time:

80 walking lunges

800m run

80 air squats

Tag in

Posted: 05/22/2017 in CrossFit Trainers, WOD
Tags:
WOD

for time with a partner:

100 burpee pull-ups

100 KBS 53/35

100 wall balls 20/14

100 clean and jerks 95/65

100 cal row

* one partner working at a time, while your partner works you must stand outside the door and touch their hand to switch.

Several of Them

Posted: 05/21/2017 in CrossFit Trainers, WOD
Tags:
Warm-up

run 1 mile

WOD 

EMOTM for 5 minutes

6 TNG snatches

rest 1 minute

EMOTM for 5 minutes

3 TNG snatches (medium)

rest 1 minute

Every 30 seconds for 5 minutes

1 snatch (heavy)

Stuff

Posted: 05/21/2017 in CrossFit Trainers, WOD
Tags:
WOD

50-40-30-20-10

push-up

air squat

sit-ups

 

do what?

Posted: 05/19/2017 in Uncategorized, WOD
Tags:

for time with partner: split reps however / run together

400m run

then 4 rounds of:

25 pullups

50 lunge steps 45/25 overhead

25 burpee box jump 24/20

50 cal row, bike, or ski

then 400m run

DONE!

Linda

Posted: 05/18/2017 in CrossFit Trainers, WOD
Tags:
WOD

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

deadlift: 1 1/2 bodyweight

bench press: bodyweight

clean: 3/4 bodyweight

*If there isn’t enough benches available for the entire class this can be done as a team of 3 workout in which and average for each weight is used for each movement, and each team member must stay at each station until everyone is done with the prescribed work at each station.

 

 

Easy There Chip

Posted: 05/17/2017 in CrossFit Trainers, WOD
Tags:
WOD 

For Time:

20 cal row

20 Pull- ups

30 overhead squats 75/55

30 toes to bar

30 wall balls 20/14

4 rope climbs

40 double unders

40 air squats

run 400m

AFAP

Posted: 05/16/2017 in CrossFit Trainers, WOD
Tags:
Strength

4×6 steps front rack walking lunge (3/3), from the ground.

METCON

Every 1:30 for 10 rounds of:

4 burpees

100′ shuttle spring (4×25′)

8 jumping lunges

Top 2 bottom

Posted: 05/15/2017 in CrossFit Trainers, WOD
Tags:
WOD 

10 rounds for time with a partner:

15 snatches 95/65

15 box jumps 24/20

15 front squats 95/65

15 push press 95/65

*break it up however y’all want.

Nate

Posted: 05/14/2017 in CrossFit Trainers, WOD
Tags:
Skill

7×1 for max weight:

pick one

– muscle up

– ring dip

– strict pull-ups

*If you don’t have these skills yet, do 4×8 DB bench press and bent over rows.

WOD

Nate

AMRAP in 20 minutes of:

2 muscle ups

4 HSPU

8 KBS 70/5

Kiss ya momma

Posted: 05/14/2017 in CrossFit Trainers, WOD
Tags:
WOD

100 power cleans for Time 135/95

EMOTM do 3 burpees

Split/Tri

Posted: 05/12/2017 in CrossFit Trainers, WOD
Tags:
Wod

For time, divide class into 2 teams:

10,000m row

5 mile run

500 cal bike

*only 1 rower / runner/ biker at a time but all 3 implements can be used at the same time (3 people working at once).

Eat Larry’s Pizza

Posted: 05/11/2017 in CrossFit Trainers, WOD
Tags:
WOD

21-15-9

Thrusters 95/65

KBS 53/35

run 400m after each round