WOD Archive

Friday, 15 December

WOD WONDERLAND…. tonight is the last of the series…..Your workout will be posted tonight. Morning Crew, your workout is: Every Minute for 24-minute: Minute 1- 7-10 GHD sit ups Minute 2- 14 DB Snatch, 50/35 Minute 3- 50′ bear crawl Minute 4- 14 DB thruster, 50/35

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Thursday, 14 December

Skills Work your weakness today…. EMOM x 10 reps per minute will be determined individually…. depending on what movement you want to work on. Met Con 3 rounds: 24′ Handstand walk 200m weighted run, 15# 24′ Handstand walk 10 burpees onto plate

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Wednesday, 13 December

WEIGHTLIFTING WEDNESDAY This workout was recently posted on the Crossfit main site. Beginner, up to 6 months Back squat 8-8-8 reps Shoulder press 8-8-8 reps Deadlift 8-8-8 reps   Intermediate, 6-9 months Back squat 10-8-6-4 reps Shoulder press 10-8-6-4 reps Deadlift 10-8-6-4 reps   Advanced, 9+ months of experience Back…

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Tuesday, 12 December

Skills. Muscle up practice…. Try 3 sets of this drill out: Step 1- establish the proper false grip Step 2-5 hip to rings Step 3- 5 transitions with box or bench… NO DIP Check out the video from CrossFit Gymnastics to get a preview of what to expect. Met Con…

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Fri-YAY, 08 December

Skill Super-set: 3x 7-10 Good Morning, low weight 3x 7-10 jumping squats Rest as needed between sets   Met Con 5 rounds: Deadlift * 12 Bar facing Burpees 14 wall ball, 20/14 Buy out: 70 cal on bike OR 100 cal on rower   *Follow the sequence below for the…

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Wednesday, 06 December 2017

Skills 3x 10 single leg DB Deadlift Metcon 21-15-9 Kettlebell swing, 53/35 Box jump, 24/20 then…. 12-9-6-3 Wall Ball, 25/20* Burpees *Yes…that is heavier than normal weight. Suck it up buttercup, the open is coming.

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Tuesday, 05 December

Strength Thrusters 5-3-3-1-1 looking for a 1-rep max, from the rack Met Con “Helen” 3 rounds for time 400m run 21 Kettlebell Swing, 53/35 12 pull ups We did this in April of this year. This is the time to see if your fitness is improving. This is a benchmark…

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Monday, 04 December

  Met con 70 burpees 60 sit ups 50 Kettlebell swing, 53/35 40 pull ups 30 pistols, alt. 1 count   rest as needed then……   Skill 3×10 Strict chest to bar pull up *unbroken *use bands as needed 3×7-10 GHD back extension

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Friday, 01 December WOD WONDERLAND

Morning crew your workout is: Every minute x 20 minutes: Minute 1-10 burpees Minute 2-12 DB Push Press Minute 3-100m run Minute 4-12 Goblet Squat with DB Extra credit: 6 sets of 5 GHD sit up WOD WONDERLAND CREW Your workout will be released tonight. Hope to see you here!!!!

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Tuesday, 28 November

Strength Full Clean 3-3-3-3 Rest as needed between sets. Each set is unbroken, performed as a “Touch-N-Go”. Workout 5 rounds: 15 toes to bar 30 double unders Full Clean* Rest 3-minutes *weight will go up and reps go down with each round: round 1—– 9 reps at 95/65 round 2—–…

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Monday, 27 November

Make it a great Monday or not, the choice is yours Skills 4 sets of :10 Ring dip hold 5 Unbroken strict dips, box or rings   Workout 21*15*9 Chest to bar pull ups Handstand push ups *=1.2 Km Assult bike 15-minute Time cap  

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Friday 24 November

  Come in today for our 1 class time at 0900, as we honor Corporal Carse   “Carse” 21-18-15-12-9-6-3 reps, for time of: Squat Clean, 95/65 Double Under Deadlift, 185/135 Box Jump, 24/20 *Begin each round with a 50 meter Bear crawl.    

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Happy Thanksgiving

Today we will have 1 class at 0900. Come in and enjoy a great workout. Today is brought to you by…… “The Girls”: Angie’s House: 20 pull ups 20 push ups 20 sit ups 20 air squats Helen’s House: 400m Run 21 KB swings, 53/35 12 pull ups Frans House:…

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Wednesday, 22 November

Skill Power snatch 3-3-3-3-3 use same weight for each set. Needs to be medium to heavy OR the same weight that you used for the workout on Monday the 13th of Nov. Rest as needed between sets. Repetitions are unbroken.   Workout EMOM x 14 minutes: Odd: 5 power snatch-use…

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Tuesday, 21 November 2017

Skill Max Effort Pull-ups Use any style and combo of pull ups that you choose. Basic rules apply: elbows must be full extension at bottom and chin must go over the bar at top. As soon as you  let go of the bar, your set is over. Above is a…

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Monday, 20 November

Strength EMOM x 10 minutes 4 Handstand push ups* 4 Air squats *challenge yourself. If you can do HSPU’s with ease, then replace 1 kipping with 1 strict, or try deficit HSPU’s. If you just learned how to get inverted, try a HS hold for :30 seconds… Workout “Annie” 50-40-30-20-10…

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