Friday 11/16/17

Posted: 11/16/2017 in Uncategorized
“Voorhees”

AMRAP in 13 minutes of:

55 burpees

55 pull-ups

55/40 cal row

55 hand stand push-ups

Thursday 11/16/17

Posted: 11/15/2017 in Uncategorized
“Three Cheers”

AMRAP in 18 minutes of:

3 kettle bell swings (53/35)

3 box jump overs (24/20)

200m run

6 kettle bell swings (53/35)

6 box jump overs (24/20)

200m run

(9/9….12/12…..15/15…..)

Wednesday 11/15/17

Posted: 11/14/2017 in Uncategorized
“Front Loader”

Teams of 3

AMRAP in 7 minutes of:

50 push presses (135/95)

50 push presses (155/105)

max push press (185/125)

Rest 3 minutes

AMRAP in 7 minutes of:

50 front squats (135/95)

50 front squats (155/105)

max front squats (185/125)

Rest 3 minutes

AMRAP in 7 minutes of:

50 hang power cleans (135/95)

50 hang power cleans (155/105)

max hang power cleans (185/125)

 

Tuesday 11/14/17

Posted: 11/13/2017 in Uncategorized
“Mixed Feelings”

5 rounds on the 4 minute:

12 pull-ups

16 deadlifts (135/95)

run or row 200m

Monday 11/12/17

Posted: 11/12/2017 in Uncategorized
“Denim”

AMRAP in 15 minutes of:

60 double unders

30/21 cal row

15 over head squats (115/80)

Sunday 11/12/17

Posted: 11/12/2017 in Uncategorized
“Anchor”

AMRAP in 10 minutes of:

Meter Row

min 1: 15 sit-ups

min 2: 12 it-ups

min 3: 9 sit-ups

min 4: 15 sit-ups

min 5: 12 sit-ups

min 6: 9 sit-ups

min 7: 15 sit-ups

min 8: 12 sit-ups

min 9: 9 sit-ups

Tuesday 11/7/17

Posted: 11/06/2017 in Uncategorized

On The Minute x 10

2 power snatches – building in weight

“Run Down”

4 rounds for time of:

15 power snatches (75/55)

30 double unders

run 200m

Monday 11/6/17

Posted: 11/05/2017 in Uncategorized
“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

Saturday 11/4/17

Posted: 11/02/2017 in Uncategorized
“Hard Top”

5 rounds on the 4:00

run 400m

1 round of “DT”

*score is slowest round

“DT”

12 dead lifts 155/105

9 hang power cleans 155/105

6 push jerks 155/105

Thursday 11/2/17

Posted: 11/01/2017 in Uncategorized
“Big Nasty”

3 rounds for time of:

7 ring muscle ups

50 air squats

10 hang power snatches (115/80)

Wednesday 11/1/17

Posted: 10/31/2017 in Uncategorized
Deadlift

5 sets of 3

“Dead Sprint”

Teams of 2:

AMRAP in 18 minutes of:

7 dead lifts (225/155)

100m run

7 box jumps (24/20)

Tuesday 10/31/17

Posted: 10/30/2017 in Uncategorized
“Happy Halloween”

AMRAP in 15 minutes of:

30 double unders

15 power cleans 115/80

30 double unders

15 toes to bar

Monday 10/30/17

Posted: 10/29/2017 in Uncategorized
“Weight Lifting”

Build to a heavy set of 5 thruster

“hopped up”

AMRAP in 7 minutes of:

3 thrusters (95/65)

3 lateral burpees

6 thrusters (95/65)

6 lateral burpees

9 thrusters (95/65)

9 lateral burpees

*continue adding 3 reps every round.

Sunday 10/29/17

Posted: 10/28/2017 in Uncategorized
“Finning”

4 rounds:

10 DB close grip bench presses (50/35)

15 DB single arm bent over rows (50/35) each arm

20 strict presses (empty bar)

25 band pull aparts

Saturday 10/27/17

Posted: 10/27/2017 in Uncategorized
“Ironhide”

AMRAP in 7 minutes of:

burpee box jump overs (24/20)

EMOTM 7 deadlifts (225/155)

Friday 10/27/17

Posted: 10/26/2017 in Uncategorized
“Saved by the Bell”

5 rounds for time of:

21 air squats

10/7 cal row

9 DB snatches (50/35)

Thursday 10/26/17

Posted: 10/25/2017 in Uncategorized
“Annie’s Got Balls”

100-80-60-40-20

double unders

50-40-30-20-10

sit-ups

*200m medball run after each round 20/14

Slot Machine

Posted: 10/24/2017 in CrossFit Trainers, WOD
Tags:

Teams of 3

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/115)

rest 3 minutes
AMRAP 7:
50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Monday 10/23/17

Posted: 10/22/2017 in Uncategorized
“Power”

For Time:

15-12-9

Cal Row

Power Snatch (95/65)

*Directly into….

15-12-9

Cal Row

C&J (95/65)

 

Sunday 10/22/17

Posted: 10/21/2017 in Uncategorized
“Heavy bells”

4 rounds for time of:

27 double unders

21 KBS (53/35)

15 Goblet squats (53/35)

Saturday 10/21/17

Posted: 10/20/2017 in Uncategorized
“Rock The Boat”

AMRAP 30 min:

500m row

400m run

3 rounds of “Cindy”

*”CINDY”

5 pull- ups

10 push-ups

15 air squats

Friday 10/19/17

Posted: 10/19/2017 in Uncategorized
“Dead Ahead”

4 rounds for time:

21 dead lifts (135/95)

15 box overs (24/20)

9 push jerks (135/95)

Thursday 10/19/17

Posted: 10/18/2017 in Uncategorized
“Ball Hogs”

AMRAP 15:

3 wall balls (20/14)

3 KBS (53/35)

3 cal row

*next round 6’s, then 9’s….

Wednesday 10/18/17

Posted: 10/17/2017 in Uncategorized
Squat Clean

Build to a heavy single

“Four Wheeler”

2 rounds for time:

600m run

12 squat cleans 115/80

Tuesday 10/17/17

Posted: 10/16/2017 in Uncategorized
“Lead Foot”

AMRAP 4

27/20 cal row

27 burpees

27 CTB pull-ups

REST 4

AMRAP 4

21/15 cal row

21 burpees

21 toes to bar

REST 4

AMRAP 4

15/10 cal row

15 burpees

15 pull-ups

Monday 10/16/17

Posted: 10/15/2017 in Uncategorized
Weight Lifting

Build to a heavy single power snatch

“Isabel”

For Time:

30 snatches (135/95)

Thursday 10/13/17

Posted: 10/12/2017 in Uncategorized
Skill

wall squats

“Double or Nothing”

3 rounds:

75 double unders

50 air squats

15 power cleans (135/95)

Wednesday 10/11/17

Posted: 10/10/2017 in Uncategorized
“Freedom Sauce”

AMRAP 3 min:

21 OHS (95/65)

21 erg burpees

Max cal row

REST 3 minutes

AMRAP 3 min:

18 OHS (115/80)

18 erg burpees

Max cal row

REST 3 minutes

AMRAP 3 min:

15 OHS (135/95)

15 erg burpees

Max cal row

REST 3 minutes

AMRAP 3 min:

12 OHS (155/105)

12 erg burpees

Max cal row

Tuesday 10/10/17

Posted: 10/09/2017 in Uncategorized
Strength

Build to a heavy set of 5 deadlift…

“Death Burp”

Teams of 3:

EMOTM for 12 minutes (3 rounds):

10 deadlifts (225/155)

20 sit-ups

max burpees in remaining time….

Monday 10/9/17

Posted: 10/08/2017 in Uncategorized
“Fight Gone Bad”

3 rounds for max reps:

wall balls 20/14

SDLHP 75/55

box jumps 20″

push press 75/55

cal row

*spend one minute at each station

*rest one minute after each round

Friday 10/6/17

Posted: 10/05/2017 in Uncategorized
“Friend Zone”

AMRAP in 20min:

100m run

12 cal row

9 pull-ups

*alternate rounds with a partner

Wednesday 10/4/17

Posted: 10/03/2017 in Uncategorized
“Dumb Down”

AMRAP 15:

15 toes to bar

12 DB reverse lunges (50/35)

9 DB clean and jerks (50/35)

Tuesday 10/3/17

Posted: 10/02/2017 in Uncategorized
“Handball”

For Time:

run 800m

100 double unders

800m Med Ball Run (20/14)

100 double unders

run 800m

Monday 10/1/17

Posted: 10/01/2017 in Uncategorized
“Hangman Jury”

3 rounds for time of:

30 hang power cleans (115/80)

30 wallballs (20/14)

30/21 cal row

Friday 9/29/17

Posted: 09/28/2017 in Uncategorized
“Tine”

3 rounds for time:

500m row

12 dead lifts (245/185)

21 box jumps (30/24)

Thursday 9/28/17

Posted: 09/28/2017 in Uncategorized
Partner “Nate”

AMRAP 20:

2 muscle-ups

4 HSPU

8 KBS 2/1.5 Pood

*alternate full rounds with a partner

Wednesday 9/27/17

Posted: 09/26/2017 in Uncategorized
Weight Lifting

5-4-3-2-1

push press

“Push Aroubd”

Every 3 minutes for 4 rounds:

15/12 cal row

10 bar facing burpees

max push press (115/80)

* no rest between rounds

Tuesday 9/26/17

Posted: 09/25/2017 in Uncategorized
“Undertow”

5 rounds:

run 200m

30 double unders

9 hang squat cleans (115/80)

Monday 9/25/17

Posted: 09/24/2017 in Uncategorized
“Eighteen Wheeler”

AMRAP 18:

18 cal row

15 wall balls (20/14)

12 DB snatches (50/35)

9 toes to bar

Saturday 9/23/17

Posted: 09/23/2017 in Uncategorized
“Quad”

For Time:

run 800m

50 over head squats (45/35)

run 800m

50 thrusters (45/35)

run 800m

50 front squats (45/35)

 

Friday 9/22/17

Posted: 09/21/2017 in Uncategorized
Weightlifting

build to a heavy single power clean

“pull over”

for Time:

21 lateral burpees over the bar

21 cleans (135/95)

21 lateral burpees over the bar

Thursday 9/21/17

Posted: 09/20/2017 in Uncategorized
“Skelator”

run 1 mile

21 KBS (70/53)

21 goblet squats (70/53)

run 800m

15 KBS (70/53)

15 goblet squats (70/53)

run 400m

9 KBS (70/53)

9 goblet squats (70/53)

Wednesday 9/20/17

Posted: 09/19/2017 in Uncategorized
Weightlifting Wednesday

Pausing Front Squat

-build to a heavy single

Front Squat

– build to a heavy single

“Up And Down”

AMRAP 8 min:

15 sit-ups

30 double unders

Tuesday 9/19/17

Posted: 09/18/2017 in Uncategorized
“Captain Crunch”

AMRAP 4 min

3 rounds:

12 dead lifts (95/65)

9 hang power cleans

6 push jerks

max cal row in remaining time!

REST 4 min

AMRAP 4 min

2 rounds:

12 dead lifts (135/95)

9 hang power cleans

6 push jerks

max cal row in remaining time

REST 4 min

AMRAP 4 min

12 dead lifts (155/75)

9 hang power cleans

6 push jerks

max cal row in remaining time

Monday 9/18/17

Posted: 09/17/2017 in Uncategorized
“Double Take”

AMRAP 15

55 snatches (95/65)

55 pull-ups

55 cal row

55 HSPU

Sunday 9/17/17

Posted: 09/16/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Dream Boat”

14-12-10-8-6-4-2

Cal Row

21-18-15-12-9-6-3

strict press (75/55)

Saturday 9/16/17

Posted: 09/16/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Mind Eraser”

AMRAP 20

7 power cleans (135/95)

7 burpees

run 200m

“Blitzen”

5 rounds:

20/15 cal row

10 thrusters (115/80)

Thursday 9/14/17

Posted: 09/14/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Pump House”

15-12-9-6-3

strict dips

strict pull-ups

run 200m after each round

Wednesday 9/13/17

Posted: 09/12/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Weight Lifting Wednesday

EMOTM for 10 minutes

0:00-5:00 – 3 pausing snatch deadlifts

5:00-10:00 – 3 snatch high pulls

rest 5 minutes

10 minutes to:

build to a heavy single power snatch

“Head To Toe”

AMRAP in 8 minutes

10 toes to bar

10 burpees

Friday 11/10/17

Posted: 11/09/2017 in Uncategorized
Back Squat

5×3

“Leg Stand”

8 rounds:

:20 seconds back squats (45/35)

:10 seconds rest

:20 seconds double unders

:10 seconds rest

Thursday 11/9/17

Posted: 11/08/2017 in Uncategorized
“Farmers Tan”

Teams of 3

AMRAP in 20 minutes of:

200m farmer carry (70/53)

800m team run

200m farmer carry (70/53)

75 wall balls (20/14)

Wednesday 11/8/17

Posted: 11/07/2017 in Uncategorized
“Dove”

AMRAP in 4 minutes of:

27/21 cal row

21 power cleans (135/95)

15 burpees box jump overs (24/20)

Rest 4 minutes

AMRAP in 4 minutes of:

27/21 cal row

21 power cleans (115/80)

15 burpees box jump overs (24/20)

Rest 4 minutes

AMRAP in 4 minutes of:

27/21 cal row

21 power cleans (95/65)

15 burpees box jump overs (24/20)