WOD Archive

Thursday, 22 February

  Skills Spend time mobilizing and working on your 2018 Fitness goal   Conditioning EMOM x 21 minutes: minute 1: 200m row minute 2: 50 double unders minute 3: 10-calorie on Assault bike

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Wednesday, 21 February

  Skills Work on double unders. If you can do them already, do 3 or 4 sets of unbroken reps. Sign up for the Open…   Conditioning 40-30-20-10 burpee box jump overs, 24/20 wall ball, 20/14 sit ups thrusters, 95/65

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Tuesday, 20 February

 Skills Work on your 2018 SMART fitness goal. Spend as much time as the coach allows. Conditioning on a 30-minute running clock: A. 0:00-10:00 5 rounds: 5 power cleans, 155/105 10 pull ups B. 10:01-20:00 4 rounds: 5 push press, 155/105 5 Chest to bar pull ups C. 20:01-30:00 3…

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Monday, 19 February

The Open starts this Friday!!! Skill 50-40-30-20-10  Calorie Row 1-minute rest between each “set” Conditioning (A) 21-15-9 Deadlift, 225/155 Box Jump, 30/24 *10-minute time cap Rest 5 minutes then….. (B) AMRAP x 8 minutes: 15 Sumo DL Highpull, 115/75 15 Push Jerk, 115/75

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Friday, 16 February

Skill 4x 500m row rest 3 minutes between sets Conditioning 100 double unders 50 wall ball, 20/14 30 burpee with jump 80 double unders 40 wall ball, 20/14 20 burpee with jump 60 double unders 30 wall ball, 20/14 10 burpee with jump

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Thursday, 15 February

Cole’s Birthday WOD Today! “KELLY” 5 rounds: 400m run 30 box jumps, 24/20 30 wall ball shots, 20/14 Scaling This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes. Intermediate Option 4 rounds for time of: Run 400 meters 30 box…

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Wednesday, 14 February

Skills 4 rounds: Overhead lunge with Axel bar (1/2 gym, relay style) 5 heavy wall ball 5 strict handstand push up *keep track of your rounds. Continue the relay until your 4 rounds are completed. Conditioning With a partner: AMRAP in 20-minutes of: 5 power clean 5 split jerk 200m…

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Coles Birthday! Tuesday, 13 February

Strength 2 rounds of: 10 snatch balance + Sotts Press then, Snatch 5 sets of 4 reps at 70%. These need to be touch-n-go. Conditioning (A) 3 rounds for time: 10 OHS, 95/65 50 double unders Rest 3-minutes then, (B) 50 thrusters, medium weight Rest 3-minutes then, (C) AMReps x…

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Monday, 12 February

…dont let Monday win. Skill Default Warm-up 500m row or 1-mile run then, 2 rounds: 10 pull ups 10 overhead plate squat 10 ring dip 10 GHD sit up/hip extension (1st round sit-up, 2nd H.E.) Conditioning 3 rounds: In 10-minutes, 2 rounds of: 25 double under 10 thrusters, 95/65 5…

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Friday, 09 February

Skill Spend 20 minutes working on your 2018 Fitness goals   Conditioning CrossFit Open Workout, 11.5 AMRAP x 20 minutes: 5 power clean, 145/100 10 toes to bar 15 wall ball, 20/14

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Thursday, 08 February

Skill 1-mile run Then, 2-rounds 10 pull ups 10 OH plate squats 10 ring dips 10 GHD sit ups Conditioning AMRAP x 3 minutes 1 full clean, 95/65 3 burpee over the bar then, rest 2 minutes AMRAP x 3 minutes 1 power clean, 95/65 3 burpees then, rest 2…

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Monday, 05 February

Skill 1-mile run 2 rounds for quality: 10 pull ups 10 GHD hip extenstion 10 ring push ups Conditioning 12-9-6 Hang Squat Clean, 165/115 Burpee Bar Muscle up *15 minute time cap This is a sprint workout. Choose a load for the clean and a movement for the burpee muscle…

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Friday, 02 February

Skills 5 rounds: Agility ladder (4 runs)…. directly into 60m shuttle run Conditioning From the mainsite, 180124. 2 rounds for time: 1-mile run 100 sit ups Spend time mobilizing

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Thursday

Thursday, Feb. 1, 2018 Conditioning A. EMOM 12:00 Min 1: 12 back squat 115/75 Min 2: 12 GHD sit ups or weighted situps Min 3: 8 cal bike Rest 3:00 B. EMOM 12:00 Min 1: 14 wall balls Min 2: 7 thrusters 115/75 Min 3: 10 pull ups Rest 3:00…

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Wednesday, 31 January

Strength 5 x 5- your choice lift 10 box jumps 12 GHD sit ups Increase weight each round. Between the sets, complete the box jumps and the sit ups Conditioning 21-15-9 push press, 135/95 power clean, 135/95 Rest 5-minutes then…. 21-15-9 Kettlebell swings, 70/53 Burpees

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Tuesday, 30 January

Strength Snatch 5-5-3-3-1 Conditioning 4 rounds for time: 1 minute-row for calories 1 minute- Deadlift, 155/105 1 minute- Box Jump over 1 minute- Rest *Score is the total of the HIGHEST repetitions for each of the movements

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Monday, 29 January

Skill Plank- accumulate 5 minutes in the plank position; on forearms (difficult) or hands (easier) PVC sit ups-50 repetitions 1-mile run   Conditioning For time: 30 hang power cleans, 115/75 30 kipping handstand push ups *compare with 04 January*  

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Friday, 26 January

Conditioning 7 rounds :30 power snatch, 115/75 :30 rest :30 lateral burpee over bar :30 rest :30 overhead squat, 115/75 :30 rest :30 double unders :30 rest *For this 28-minute workout, you are working for 14-minutes. Throughout the rounds, keep your repetitions consistent.  Your score is the total amount of…

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