12/9/13

warm up: dynamic

Strength: 15min work to a 1rm back squat

wod:
10-9-8-7-6-5-4-3-2-1 toes 2 bar(sc: straight leg or GHD sit ups)
10-20-30-40-50-60-70-80-90-100 double unders (2:1 scale)

12/2/13

warm up: dynamic+partner shoulder smash

strength: 5x1 OHS (light-moderate)
             2x10 OHS (light, "pretty" reps)

wod: 4 rounds
        5 hspu
        10 power clean
        15 kbs
        20 wall ball shots

11/27/13

warm up: dynamic

Strength: 10 min emom:
                 odd: 10 ghdsu (sc: straight leg sit ups)
                 even: 30 double unders(sc: 2:1)

wod: 18-15-12-9-6-3
        hang clean (115/75)
        pull ups!!!

11/19/13

warm up: speed hurdles

strength: deadlift: 3x3
                          1x20

WOD:
10-8-6-4-2 front squats(185/135)
20-40-60-80-100 double unders(2:1 singles)

11/18/13

warm up: dynamic

Strength: 3x5 back squat (climb)

wod: for time:
        15 clean and jerk (135/95)
        20 walking lunges(alternate legs)
        25 kbs(55/35)
        30 deadlifts(135/95)
        35 wall balls (20/10)
       

11/14/13

warm up: dynamic

strength: 3x5 push press

wod:
7 min amrap

11/13/13

warm up: speed hurdles

Strength/skill: 10min
                    A. 3x max rep pull ups
                    or
                   B. pull up progressions

wod:
10-9-8-7-6-5-4--3--2--1 pull ups
1-2-3-4-5-6-7-8-9-10 squat clean thrusters (115/75)

11/12/13

warm up: speed ladder/burgener

Strength: 3x2 snatch deadlift(heavy)
             3x2 mid-hang snatch

wod: "randy"

10/25/13

warm up: speed ladder

strength: deadlift

wod: "annie"

10/24/13

warm up: dynamic

strength: 10min to work on double kb ohs

wod:
**buy in: sprint 200m**
        3 rounds:
        10 pull ups
        15 kbs(55/35)
        20 thrusters (95/65)

10/22/13

warm up: dynamic+group mobility

strength/skill: 12 min emom:
                    even: 10 kbs(55/35)
                    odd: 30 double unders (3:1 scale)
wod:
2 rounds:
5 min amrap
9 wall balls
6 sit ups
3 burpees
*rest 3 min between rounds*

10/21/13

warm up: dynamic

Strength: Back squat
              7x1 (heavy)

wod: 4 rounds:
        10 hang squat cleans (135/95)
        10 shoulder-2-oh
         run 200m

10/18/13

warm uP: dynamic

Sprints: 8x "perfect 20's"

strength: 5x3 1-1/4 front squats(climb)

wod: 21-15-9
        OH lunges (65/45)
        burpees over the bar

10/16/13

warm up: duck duck goose
 **if you get caught bear crawl 20m**

strength: 10min emom: 3 high hang power snatch
          *light technique work*

wod: 3 rounds:
        24 wall balls
        16 knees to elbows
         8 kbs (75/55)

10/16/13

warm up: dynamic+ core work

skill: 3min amrap: double unders
*if you trip up, do 5 burpees*

wod: 7min amrap
        5 deadlift (135/95)
      10 box jumps (24/20)

10/15/13

warm up: dynamic+hip mobility

strength: push press: 5x3(climb)

wod: **buy in**
bear crawl across the rubber and back
   then,      20-10-5
               1-arm  kb thrusters (55/35)
                pull ups
       
       

10/14/13

warm up: dynamic

strength: 10min emom: 3 squat cleans@70% of hang clean 1rm

wod:
4 rounds
2 cleans (135/1115)
3 front rack lunges(alternate legs)
4 front squats

10/9/13

warm up: dynamic+ bring sally up(push ups)

strength: bench press 5x5(climb)

  *do 10 push ups after ever set**

wod: For time: 

        25 burpees 

        20 box jumps

        15 wall balls

        run 200m w/med ball

        15 wall balls

        20 box jumps

        25 burpees 

10/9/13

warm up: jog 800m+hip mobility

skill: 10min Muscle up progressions/attempts

wod:
"death by 10m"

10/8/13

warm uP: dynamic

strength: hang clean:
            12 min work to a heavy single.

wod: 3 rounds:
      50  air squats
      10 pull ups
      10 deadlifts 185/115

10/07/13

Warm Up: Dynamic

Strength: Back Squat - 5-4-3-2-1

WOD: 4 Rounds - Max unbroken reps
KBS (55/35)
Burpees
Double Unders
**Rest 1 min between rounds**
--Score is total number of reps completed

10/4/13

warm UP: "Bring Sally UP!"

strength: 5x5 glute ham raises

wod: for time:
        50 double unders(100 singles
        4 turkish get ups
        40 double unders(80 singles)
        4 turkish get ups
        30 double unders(60 singles)
       4 turkish get ups
       20 double unders(40 singles)
       4 turkish get ups

10/3/13

warm up: speed ladder

strength: 3x10 weighted push ups w/partner
                (climb)

wod: 12min amrap
         run 200m
         10 hang power snatch (95/65)
         10 ohs (95/65)

10/2/13

warm up: dynamic+mobility

Strength: Deadlift 5x3 (touch and go)

wod: 20min emom
        even: 15 unbroken wall balls
        odd: 6-10 pull ups

10/1/13

warm up: speed hurdles

Strength: Push press 5-4-3-2-1(CLIMB)
               *10 Push ups after each set*

wod: 30-20-10-20-30
         KBS(55.35)
         SIT UPS

9/27/13

warm up: dynamic

strength: 3 sets: a1. 10 "T's"
                       a2. 10 "Thumbs"

wod: 3 rounds:
        9 deadlift (225/135)
        9 burpees over bar
        6 kbs (75/55)
        6 pull ups
        3 toes to bar
        3 wall walks

9/26/13

warm up: dynamic

strength: back squat 4x7(across)

wod: "griff"
   2 rounds
  run 800m
run 400m backwards

9/24/13

warm up: dynamic

Strength: 5x5 barbell row(Climb)

wod: 15-10-5
        hang cleans (135/95)
*run 200m between each set*

9/20/13

warm up: surprise

strength: 10min to work to a heavy (not maximal) deadlift

wod: DIANE

9/19/13

warm up: dynamic+hip mobility)


strenth: Hang squat clean 5X3 (climb, heavy)

wod: For Time:
         Run 400m
         then,
        4 rounds
        10 goblet squats (55/35)
        10 1 arm kb snatch(alternate arms)
        10 goblet lunges
         then,
         SPRINT 200m

9/16/13

warm up: dynamic

Strength:
a1.  4x3 Overhead squat (climb)
 a2. 12 min emom:
        even: 5 handstand push ups
       odd: 8-10 pull ups

wod: 10 min amrap
         10 toes to bar
          8 hand release push ups
          6 kbs (75/55)

9/13/13

warm up: dynamic

strength: front squat 5x3, (climb in weight each set)
**after each set of squat, perform 3 HIGH BOX JUMPS

WOD: for time:
           run 400m
           30 knees-2-elbows
           20 shoulder-2-over head(95/65)
           10 overhead lunges (95/65)
          run 400m

9/11/13

warm up: dynamic

Skill: 12 min emom:
                 even: 5 hspu
                 odd: 20 double unders (2:1 scale)

wod: 3 rounds:
        30 kbs (55/35)
        20 box jumps (24.20)
        10 sit ups

9/9/13

warm up: dynamic

conditioning: 4 x 40yd sprints@100%
                     (30 sec rest between)
strength: Back squat:
                   55%x10
                   65%x10          
                   75 %x5      
                   85%x5
                   95%x1-3                                        
wod: 12min amrap:
         30 double unders
         10 power snatch (95/65)

9/6/13

warm up: speed ladder

Strength: 5x3 thruster (climb)

wod; FRAN
       21-15-9
      THRUSTERS (95/65)
      PULL UPS

9/5/13

warm up: dynamic

skill: 12min EMOM
      even: 15 unbroken wall balls
      odd: 30 double unders (3:1 singles)

wod: for time:
        50 burpees
      100 over head walking lunges(45/25)
*each time the weight drops from over head perform 5 knees to elbows*

9/4/13

warm up: speed hurdles

strength: push press 40%,50%,60%x10
                              70%, 80%, 90%5

wod: 21-15-9
         ring dips(scaled: hand release push ups)
         box jumps (24/20)

9/3/13

warm up: dynamic

Strength: Front squat:
              40%, 50%, 60%x10
              70%, 80%, 90%x5

wod:  "Quadilla"
         Run 200m
         4 front squats(135/85)
          run 400m
         8 front squats
         run 200m
         12 front squats
**all from the ground**

8/29/13

warm up: dynamic

strength: front squat: 35%x10
                                45%x10
                               55%x10
                               65%x5
                               75%x5
                              85%x5-7
wod: 5 min amrap x2
      (*rest 2 min between)
        7 wall ball
       5 power clean (135.95)
       3 push jerks

8/26/13

warm up: dynamic

Strength: Back squat
             35%x10
             45%x10
             55%x10
             65%x5
             75%x5
             85%x5+

wod: for time:
        run 800m
       4 rounds:
        7 DEADLIFT (275/155)
        8 WEIGHTED STEP UPS (24"/20") (35#/20#)
        9 RING DIPS

8/23/13

warm up: speed ladder

Strength: 5x3 snatch grip deadlift

wod: 8 min amrap:
         5 ring dips
         5 burpees
          run 200m
       
       

8/22/13

warm up: speed ladder

strength: 10 min emom:
           even: 10 ghd sit ups
            odd: 10 ring push ups

WOD: For time:
          "LAUREN"
           3 rounds:
           8 hspu
           8 pull ups
           84 double unders
           29 box jumps (30/24)
           29 wall balls
         
         
         
         
         
     
       

8/21/13

warm up: dynamic

Strength: Snatch balance 5x5
    **light technique work, pause 3sec in the bottom each rep**

wod: 21-15-9
         kb sdhp (55/35)
         kbs (55/35)
**cash out: row 1000m--- not included in wod time**

8/20/13

warm up: dynamic

Strength: Clean complex:
              2 power clean+2 jerks
  **work to a heavy set in 12 minutes**

wod: for time:
        run 400m
       50  hang squat clean thrusters (95/65)
       run 400m
**7 burpees each time you drop the dumbbells**

8/19/13

warm up: 4x500m row *1 min rest between

strength: 15 min to find a 3rm back squat

wod: 5 rounds:
        50 double unders
        20 knees-2-elbows
        10 hand release push ups

8/15/13

warm up: dynamic

strength: 5 sets of 3 position snatch with just the bar
          (high hang, mid hang, low hang)

wod: fot time:
  ** buy in 50 wall balls**
        9-6-3
        thrusters (135/95)
        handstand push ups
**cash out: 50 walking lunges**

8/14/13

warm up: dynamic

skill: 10 min emom:
        even: amrap double unders
         odd: 6 burpees

wod: 10 min amrap:
         10 kbs (55/35)
         10 box jumps (24/20)
         run 200m

8/14/13

warm up: dynamic 

15mins of GOAL WORK

wod: "tabata somethin else"

complete 32 intervals of 20 seconds of work, followed by 10 secs of rest where the 1st 8 intervals are pull ups, the 2nd 8 intervals are push ups, the 3rd 8 intervals are sit ups, and finally the last 8 are squats. there is no rest between exercises

 

8/13/13

warm up: speed ladder

strength: 12 mins to find a 1rm hang squat clean

wod: 5 rounds: (w/ 60% of the 1rm hang clean you just got)
        3 deadlifts
        3 hang squat cleans
        3 front squats
        3 jerks
*rest 3 mins between each round*

8/12/13

warm up: dynamic

Strength: 7x1 back squat @90%

wod: for time:
        run 800m
   21-18-15-12-9-6-3
    goblet lunge (55/35)
   1 arm kb clean&jerk (55/35)
      run 800m

8/9/13

warm up: dynamic

Strength: clean complex:
             10 min EMOM
            1 deadlift+1 hang clean squat clean+1 jerk
            @ 70%

wod: for time:
       med ball run 200m w/ medicine ball (20/14)
        4 med ball turkish get ups(2 per arms)
          21 med ball thrusters
      med ball run 200m
        4 med ball turkish get ups(2 per arm)
        15 med ball thrusters
     med ball run 200m
       4 med ball  turkish get ups (2 per arm)
        9 med ball thrusters

8/8/13

warm up: dynamic

Strength: Shoulder Press: work up to a heavy single in 10 mins.

GOAL WORK: 15 mins to work on reaching goal you wrote on the

WOD: 5 min. amrap
             12 wall balls (20/14)
             6 burpees

8/7/13

warm up: dynamic

skill: 3 rounds (not for time)
        a1. 30 sec L-sit
        a2. 1 min max effort double unders
wod:
     **buy in: 200m kb farmer carry (55/35)
          50-40-30-20-10
            double unders
            sit ups
        ** cash out 200m kb farmer carry

8/6/13

warm up: speed ladder

 Strength: Deadlift 7x1 @ 85%

wod: for time:
         21 kbs (55/35)
         21 box jumps (24/20)
         run 200m
         15 kbs
         15 box jumps
          run 200m
         9 kbs
         9 box jumps
       
       

8/4/13

warm up: dynamic

strength: Back squat
               2x5 75%
               2x3 80%
               3x1 95%

wod: 3 rounds:
         50 squats
         14 pull ups
         10 hang power cleans (135/95)

8/2/13

warm up: dynamic

Skill: accumulate 90sec L-sit

wod: 3 rounds:
         15 wall balls (20/14)
         15 toes-2-bar (scaled: ghd sit ups)

8/1/13

warm up: run 400m + speed hurdles

strength: Front Squat 5x5 (climbing)

wod: For time:
        Run 1 mile
       40 burpees
       30 push ups
       20 box jumps

7/31/13

warm up: dynamic

core work: a1: FLR 30 sec
                 a2: Hurdle over-unders

wod: for time:
        12 deadlifts (135/95)
        8 hang cleans(135/95)
        40 double unders
        9 deadlifts
        4 hang cleans
        40 double unders
        6 deadlifts
        2 hang cleans
        40 double unders

7/30/13

warm up: dynamic

strength: 5x3 clean pulls @ 95% of clean 1rm

wod: 10 min amrap:
         10 one arm kb snatch (55.35)
         10 pull ups
         10 sit ups

7/29/13

warm up: dynamic+hip mobility

strength: back squat 5x5 @ 75%

wod: 5 rounds:
        10 oh lunges (45/25)
        10 pull ups

7/25/13

warm up: dynamic + hip mobility

Strength: Front squat 3 rep max

wod: 10-9-8-7-6-5-4-3-2-1
         squat cleans (95/65)
     *do 5 burpees in between sets*

7/24/13

warm up: speed ladder+burgener warm up

Strength: 15 mins to find a 1rm Snatch

wod: 15 min amrap:
         5 power snatch (115/75)
         run 400m

7/24/13

warm up: dynamic+hip/shoulder banded mob

wod: 21-18-15-12-9-6-3
         kbs (55/35)
         sit ups




       

7/23/13

warm up: dynamic+ 4x200m run

Strength: 10min EMOM
              1 squat clean & jerk @65%

wod: 16-12-8
         Thruster (95/65)
 **do 30 double unders between each set**
       
       

7/22/13

warm up: dynamic

Strength: 7x3 back squat @65%
             *follow each set by 3 high box jumps*

Wod: 200m kb farmer carry
         15 burpee box jump(24/20)
         200m plate carry (45/35)
         15 burpee box jump
         200m plate carry
         15 burpee box jump
         200m kb farmer carry
       

7/19/13

warm up: dynamic

Strength: 3x8 front rack lunges (heavy)

wod:
*buy in: 30 sec bear crawl**
 3 rounds:
 10 chest2bar pull ups
 10 front squats (135/95)*from the ground)
 25 double unders
**cash out run 400m**

7/18/13

warm up: dynamic

Skill: 5min amrap double unders
Strength: On the minute: 10 min
                 2 snatch (light-technique work)
wod: 5 rounds:
        3 min amrap
       3 power snatch (115/75)
       6 hand release push ups
       9 squats
  *rest 1 min between rounds*

7/17/13

warm up: dynamic

Strength: push press 5x3 (heavy)

wod:  10-9-8-7-6-5-4-3-2-1  shoulder 2 overhead  (135/95)
          1-2-3-4-5-6-7-8-9-10  toes-2-bar
     

7/16/13

warm up: speed ladder

strength: 1-legged squats 5x5 (per leg)

wod: 3 rounds:
         15 wall balls
         15 burpees
   

7/15/13

warm up: dynamic+hip mobility+burgener warm up

Strength: build to a 1rm clean in 20 mins

wod: 15-12-9-6-3-6-9-12-15
         kbs (55/35)
         box jumps
       **cash out: run 400m*
       

7/12/13

warm up: speed ladder+
shoulder mobility and partner shoulder smash

WOD: for time:
           Run 400m
           10 handstand push ups
           20 goblet lunges (55/35)
           30 sit ups
           40 thrusters (95/65)
           30 sit ups
           20 goblet lunges
           10 handstand push ups
           Run 400m
         

New shirts are in!!

The new shirts are in!! They are $20. If you pre ordered please pay and pick your shirt up :-)

7/11/13

warm up: dynamic

Strength: 5x3 pause front squats (pause 3 seconds at the bottom of every squat)

WOD: 15 min AMRAP:
           5 burpees
          10 wall balls
          15 box jumps

7/10/13

warm up: speed ladder

***ACTIVE RECOVERY DAY***
A. Come in and make up a WOD/strength you've missed this week

OR

B. CHOOSE ONE:
       Row 2000m (slow, recovery pace)
       Run 1600m (slow recovery pace)
       Ride the airdyne for 10 mins
                    +
      foam roll+ Hip&shoulder mobility
     
 

7/9/13

Warm up: dynamic

Strength/Skill: 5x10
                     1 legged Kb deadlift (55/35)

WOD: 21-15-9
           Deadlifts (225/135)
          Med ball sit ups (20/14)
      **cash out: 50 double unders(150 singles)**

7/8/13

warm up: dynamic+hip mobility
 Strength: back squat 5x3 85%
wod: 4 rounds
         20 kbs
         10 push ups
          5 pull ups
         run 200m
       
       
       
 
       

7/5/13

warm up: speed ladder

strength: High hang power snatch 5x1

wod: Filthy 50
        50 Box jump(24/20)
           50 Jumping pull-ups
           50 Kettlebell swings (55/35)
           50 Walking Lunge
           50 Knees to elbows
           50 Push press, 45 pounds
           50 Back extensions
           50 Wall ball shots, (20/14)
           50 Burpees
           50 Double unders

July 4th!!

The gym will have a 9am class tomorrow only! We hope everyone has a fun and safe 4th of July!

7/2/13

warm up: dynamic + shoulder mobility

strength: push press 5x2 (climbing)

wod: **13.2**
         10 min AMRAP
           5 shoulder-to-overhead (115/75)
          10 deadlift (115/75)
          15 box jumps (24/20)

6/1/13

warm up: speed ladder OUTSIDDDDE!!!

Strength: 5x2 squat cleans

WOD: "ELIZABETH"

            21-15-9

            power cleans (135/95/)

            ring dips

6/28/13

warm up: dynamic

mobility: Hips + shoulder

wod: for time:
        50 KBS (55/35)
        400m Overhead barbell carry
        30 chest 2 bar pull ups
        40 wall balls (20/14)
        100 jumping lunges (alt legs, 50 per leg)

6/27/13

Warm up: dynamic+ 4x100m sprints (all out, rest 2 mins between each sprint)

 Skill:     Muscle up drills/practice/attempts

 Wod:    20 min. EMOM:   

              odd minute:   2 power clean (135/95)
              Even minute:  run 200m

               **cash out: 30 burpees for time as a group**

6/26/13

warm up: row 3x500m rest 90 seconds between

Stength: 5x5 back squat, follow each set with 3 high box jumps

wod: 5-10-15
        front squat (135/95)
        box jumps (24/20)
 ** front squats are done from the ground**

6/25/13

warm up: SPEED LADDER

Strength: clean grip Deadlift 5x5 (touch-n-go)

wod: 3 ROUNDS ** rest 2 mins between rounds**
: 3min amrap: 2 deadlifts (225/135)
                     4 hand release push ups
                     6 body squats

6/24/13

warm up: dynamic + burgener

Strength: Overhead squat practice (or 5x2, climbing)

WOD:      For time: 
              10-9-8-7-6-5-4-3-2-1 Jerks (135/95)
               **between each round do 3 wall walks**

6/21/13

warm up: dynamic

Skill: 100 double unders for time

WOD: 50-40-30-20-10
            double unders
            sit ups
           *between each round do 10 wall balls*

6/20/13

warm up: speed ladder (outside- LETS SWEEEAATTT)

Skill: 15-20min Handstand walk practice

WOD: 2 sets of: 5min AMRAP (** rest 2 mins between AMRAP's)
                            5 burpees
                            5 KBS (55/35)
                            5 box jumps (24/20)

6/19/13

warm up: dyamic+ burgener warm up

Strength: Snatch complex: 5 sets of 1 power snatch+ 2 Overhead squat

WOD:    3 rounds:  4 power snatch (115/75)
                              12 pistols (6 per leg)
                              20 toes-2-bar

06/18/13

Warm up: dynamic
Strength: weighted push ups 5x5
Wod: 3 rounds
Run 200m
20 sit ups
20 double unders ( 60 single unders

6/17/13

warm up: dynamic+ Burgener warm up

Skill: Broad jump for distance: 5 attempts

WOD:
21-15-9
squat clean thrusters (135/95)
pull ups

***UNCHAIN YOUR MIND***

6/14/13

WARM UP: Speed Hurdles

Skill: 3 rounds(not for time) a1. 30 sec FLR (on rings or floor)
                                          a2. over/under track hurdles

WOD: 30 double unders (scaled- 90 singles)
           15 Handstand Push ups
           10 sit ups
           run 400m
          10 sit ups
          15 HSPU
          30 double unders

6/13/13

warm up: Speed ladder + hip mobility

Strength: 12min emom: even:  4 squat cleans (135/95)
                                    ODD: 1 rope climb
             
WOD:     3 rounds:
                15 wall balls
                12 power cleans (135/95
                  8 burpee pull ups

6/12/13

Warm Up: Dynamic

Skill: 20 min. Muscle up Practice/attempts

WOD: A.  Rowing-->> TABATA STYLE    
           B.  Mobility

         

6/11/2013

WARM UP: Speed ladder + Burgener warm up

STRENGTH: 15 mins to find a 1rm Clean & Jerk (with "perfect" technique)

WOD:  For Time: Run 200m
                            15 Thrusters (95/65)
                            25 Box jumps (24/20)
                            15 Thrusters

**Mandatory Mobility after the wod

06/10/13

Warm up: dynamic + press prep
Strength: shoulder press 5x5 @ 70% of 1RM
WOD: 1-2-3-4-5-6-7-8-9-10-11........
KBS (55/35)
Goblet squats
Goblet lunges (each leg)

15 minute time cap!

06/07/13

Warm Up: dynamic warm up and shoulder mobility
Strength: Clean and Jerk complex
1 power clean + 2 front squat + 1 jerk
WOD:
10 Power cleans (135/95)
10 Burpee over bar
10 Front Squat
10 Burpees
10 Jerks
10 Burpees

06/06/13

Warm Up: Dyanmic + Burgner Warm Up + Shoulder Mobility
Strength: snatch work
WOD:
"Light Isabel"
30 snatches for time (95/65)

06/05/13

Warm up: speed ladder
Strength: 15 minutes of muscle up drills
1. Slam hips open
2. Pull to sternum
WOD: run 800m
30 wall balls (20//14)
30 box jumps (24//20)
Run 400m

06/04/13

Warm Up: Dynamic
Strength: 5x2 Squat Cleans (moderate)
WOD: Happy Birthday Beth!!
A. Row 400m
20 Kettlebell swings (55/35)
Rest 5 min
B. Row 400m
20 Toes 2 Bar
**2 Rounds, rest 5min**

06/03/13

Warm Up: Hurdles + Shoulder
Strength: Overhead Squat Technique Work (20 minutes)
WOD: 8 Min AMRAP
10 Power Snatch (95/65)
5 Burpees
**Cash out: 400 m Run for Time

05/31/13

Warm Up: Speed Ladder + Hip Opener
Strength: 12 min to find a 1 RM Thruster
WOD: FRAN FRIDAY!!!!
21-15-9
Thrusters (95/65)
Pull Ups (or ring rows -- NO BANDS!!)

05/30/13

Warm Up: 3 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Skill: Row 1000m - Max effort
WOD:
Row 500m
3 Rounds
10 Push Press (115/80)
15 Sit-ups (Straight leg)
20 Double Unders (60 Single unders)
Row 500m

05/29/13

Warm Up: Dynamic + Hip Mobility
Strength: 12 min EMOM
2 Deadlift
2 Hang Clean
2 Push Jerk
(Increase weight each set if possible)
WOD: 3 Rounds
Run 400m
20 Squat Cleans (95/65)
15 Burpee Box Jumps (24/20)

05/28/13

Warm Up: Run 400m + Dynamic

Strength: 3 Rounds

              60 sec FLR

              4 Turkish Get ups (per arm)

WOD:

5 Ring Dips

25 KB swings (55/35)

10 Ring Dips

20 KB swings

15 Ring Dips

15 KB swings

20 Ring Dips

10 KB swings

25 Ring Dips

5 KB swings

Memorial Day Hours

Memorial Day Hours: There will be one class at 10am and open gym from 12-2.

05/24/13

Warm up: dynamic
Strength: 4 rounds
A1. 2 rope climbs
A2. 8 good mornings (65/45)
WOD:
Run 200m
6 clean and jerk (115/85)
10 goblet squats (55/35)
Run 200m
8 clean and jerk
12 goblet squats
Run 200m
10 clean and jerk
14 goblet squats

05/23/13

Warm Up: Row 500m + Dynamic
Strength: A. Push Press 5-5-4-4-3-2-1
              B. Ring Rows 3x8
               
WOD:
4 Rounds
8 Snatches (95/65)
10 Hand Release Push UPs
12 Knees to Elbows

05/22/13

Warm up: Dynamic
Strength:
A1. Front Squats 4x5
A2. GHD Sit-ups 4x10

Alternate between each strength. You will do 5 reps for front squats and then do 10 GHD sit-ups. Then repeat each 'round' 4 times.

WOD:
7 minute AMRAP
20 kettlebell swings
15 box jumps
Run 200m

05/21/13

Warm Up:  Run 400m
                 10 GHD Sit Ups
                 10 Back Extensions
                 10 Walking Lunges
                 10 Air Squats
                 10 Push-ups
Strength: 20 min EMOM
               Evens (0, 2, 4, etc) 2 Power Cleans (115/85)
               Odds (1, 3, 5, etc) 5 Ring Dips
WOD: 10-9-8-7-6-5-4-3-2-1
           Thrusters (95/65)
           Burpees
               

05/20/13

Warm Up: Dyanmic + Hip/Shoulder Prep
WOD: CrossFit Totals

05/17/13

Dynamic Warm Up + Shoulder Prep
Strength: Max weighted pullups x3 (rest 2 min between each set)
WOD: 3 Rounds
          20 Knees to elbow
          10 KB Clean and Jerk
          30 sec air dyne spring
**Rest 1 minute between rounds**

05/16/13

Strength: Deadlift: 40%x5
                            50%x5
                           60%x5-8
WOD:

5-10-15

Deadlift (155/115)

Hand stand push up

Row 500m after last set

05/15/13

"Kelly"
 5 rounds
Run 400m
30 box jumps
30 wall balls

05/14/13

Dyn. WU + shoulder prep

Strength: Shoulder press. 40% x5
                                       50%x5
                                       60%x5-8
WOD:

10 Min AMRAP

10 Pullups

10 Push ups

10 situps

05/13/13

Dyn. WU + HIP PREP
Strength: Back Squat: 40% x5
50% x5
60% x5-8

WOD:

14 Min AMRAP

30 Dbl unders
20 Air Squats
10 Burpee Box Jumps

05/10/13

Strength: 3 sets of max ring push ups
WOD: 8 Min AMRAP
10 Deadlifts (95/65)
10 Hang Cleans
10 Push Press

05/09/13

Dyn WU + 2 sets of 10 of GHD SIT UPS and BACK EXTENSIONS
Strength: Deadlift: 75% x5
                            85%x3
                            95% x1-3
WOD:

2 Rounds

40 KBS (55/35)

30 Med ball situps (Touch ground above head and in front of feet)

20 KB snatch (10 per arm)

05/08/13

5 Rounds

Run 400m

10 Cleans (95/65)

10 V-ups

10 Ring rows

05/07/13

Dyn WU + hip prep
Stength: Back squat: 75% x5
                                85% x3
                                95% x1-3
WOD:

10-8-6-4-2

Front Squats (95/65)

OH Lunges (95/65)

05/06/13

Dyn WU + shoulder prep
Strength: Shoulder press: 75% x5
                                       85% x3
                                       95% x1-3

3 Rounds

10 Thrusters (95/65)

15 Hand release push ups

20 Bar Hops

05/03/13

FRIDAY: 
WARM UP:  250m row
                     10 ghd sit ups
                     10 back extensions
                     10 lunges
                     5 pulls ups
                     10 push ups
                     10 pvc pass throughs
                     10 OHS
Strength: Deadlift: 70% x3
                            80% x3
                            90% x3-5
WOD:

21-15-9

Snatch (95/65)

Burpees

05/02/13

Warm Up: Dynamic + Shoulder Prep

Strength: 15 Min to build to 3 rep max bench press

WOD:

7 Min AMRAP

10 Cleans (95/65)

10 Sumo DL high pull

10 Bar Hops

05/01/13

Skill: Double under practice (or progressions for people who arent even close) for 20 mins.

WOD:
50-40-30-20-10
Air Squats
Pushups
Situps

04/30/13

Dyn WU + SHOULDER PREP
Strength: Shoulder press: 70%x3
                                       80%x3
                                       90%x3-5
WOD:

4 Rounds

200m run

10 Snatches (95/65)

15 Pull ups

20 Toes to Bar

*30 Burpee Buyout*

04/29/13

Dyn WU + hip opener
Strength: Back squat: 70% x3
                                 80% x3
                                 90%x3-5
WOD:

4 Rounds

10 Thrusters (95/65)

20 Walking lunges

5 Bar roll outs

04/26/2013

Dyn. WU+ shoulder prep
Strength: Bench press: 4 rounds: 
                                  A1. max rep 135/95
                                  A2. max rep pull ups *rest 2 mins between rounds
WOD:

17 Min AMRAP

6 Turkish Get Ups (3 per arm) (55/35)

8 Ring Dips

10 Ring Rows

04/25/13

warm up: row 250m
               10 ghd sit ups
               10 back extensions
               5 pull ups
               10 push ups
               10 lunges
               10 pvc pass throughs
               10 overhead squats
Strength: Deadlift: 65% x5
                            75% x5
                            85% x5-8
WOD:

400m Run

21 Wall balls

21 KBS

21 Toes to bar

400m Run

18 Wall balls

18 KBS

18 T2B

400m Run

15 Wall balls

15 KBS

15 T2B

04/24/13

Dynamic WU + hip prep
Strength: Back squat: 

65% x5

75% x5

85% x5-8

WOD:

12 Min AMRAP

8 Push Press (95/65)

6 OH Squat

10 Box Jumps

04/23/13

Dyn WU + shoulder prep
Strength: Strict shoulder press: 65% x5 
                                               75% x5
                                              85% x5-8
WOD:

4 Rounds

10 Snatch (95/65)

10 Hand Stand Push Up

30 Double Unders (90 single unders)

04/22/2013

Warm up: Dyn WU + hip/shoulder prep

Strength/WOD:
 Crossfit Totals: work to a PERFECT 1rm of the following:
A. BACK SQUAT
B. STRICT SHOULD PRESS
C. DEADLIFT

04/19/13

Warm up: fun

Strength: 15 minutes to build to 1 rep max snatch. Level 1- work on snatch technique and add weight

Wod:

4 min AMRAP
5 front squat (95/65)
10 bar hops

*rest 2 min

4 min AMRAP
5 snatch (95/65)
20 double unders

*rest 2 min

4 min AMRAP
10 hand release push ups
10 ring dips

04/18/13

Warm up: fun

Strength: EMOM 10 MINUTES
Even minutes (0, 2, 4, etc) 4 Deadlifts (145/115) @ tempo 1 sec up, 1 sec at top, 4 seconds down.
Odd minutes (1, 3, 5, etc) 2 cleans

Wod:
5 rounds
200m med ball run (20/14)
15 wall balls (20/14)
15 pull ups

Cool down: static stretching and shoulder mobility

04/17/13

Warm up: MSCFWU

Strength:
A. Back squat 5x5 @ 85%
B. 30 sec hand stand holds x5

Wod:10 min AMRAP
8 Thrusters 95/65
8 burpees
8 knees 2 elbows

04/16/13

warm up: dynamic & junkyard dogs

 

Strength: 180 sec FLRs

 

Wod:

50 dbl unders

40 flutter kicks

30 goblet squats 55/35

20 kb swings 55/35

10 hand stand push ups

20 kb swings

30 goblet squats

40 flutter kicks

50 double unders

04/15/13

This is a benchmark workout in which we will be repeating in 6 months. This will be a great way to track our progress!

Warm up: MSCFWU

Strength:
Row 500m for time x2

WOD:
"Nancy"
5 rounds
400m run
15 OH Squats (95/65)

Cool down: shoulder mobility with bands

04/12/13

Warm Up: Dynamic

Strength:

100m Prowler Push (w/ 55 or 35 lbs) x3

WOD:

Tabata (8 Total Rounds)
20 sec Air Squat
10 sec rest
20 sec Ring Dips
10 sec rest
20 sec Jumping Lunges
10 sec rest
20 sec Sit Ups
10 sec rest

4/11/13

Warm up: MSCFWU

Strength:
A. 4x10 good mornings (light)
B. 4x10 sumo deadlift high pull w/ kb (55/35)

WOD:

8 min AMRAP
10 hand release push ups
6 overhead squats (85/55)
2 wall walks

Cool down: 100 single unders @ slow to moderate pace

04/10/13

Warm Up: Fun

Strength:
A1. 3 Rope Climbs x3
A2. 12 GHD situps x3

WOD:

Run 400m
12 Hang Cleans (95/65)
12 KB Swings (55/35)
12 Goblet Lunges (55/35)
Run 400m
12 Hang Cleans
15 KB Swings
15 Goblet Lunges
Run 400m
12 Hang Cleans
18 KB Swings
18 Goblet Lunges

Cool Down: Static Stretching

L1 and L2 classes: 6, 7, 8:30, 12, 4, 5, 6, 7

4/09/13

Warm up: Dynamic
Strength:
A1. 60 second hollow hold x3
A2. AMRAP strict pullups x3
WOD:
12 min AMRAP
10 KB snatch - 5 per arm (55/35)
15 Ring Rows
20 Double unders
*scaled - 60 single unders
Cool Down: mobility with bands
Class times: 6, 7, 8:30 ,12, 4, 5, 6, 7

4/08/13

Warm Up: Stretch, dynamic
Strength and Skill: Front Squat 5-5-4-4-3-3-2-1

WOD:
5 Rounds
10 Cleans (95/65)
10 Box jumps
200m Run

We are no longer separating level 1 & 2 classes.  There will be 2 coaches during classes when needed.  There will be one coach focusing on level 1...which will be a scaled down version of level 2, and another coach for level 2.  Level 1 & 2 are welcome to attend any of our class times.

Class times:  6am, 7am, 8:30am, noon, 4pm, 5pm, 6pm, 7pm.  

4-5-13

4-5-13

Warm-Up:  Fun Friday warm-up

Strength: 3- 50 meter Prowler Pushes

Team W.O.D. =)

4-4-13

4-4-13

Level 1 & 2:

Warm-Up:  Dynamic, Shoulder stretches

W.O.D. 4 min AMRAP
              15 Thrusters (100/65)
              15 Chest to Bar Pull-ups
4 minute bonus for every 90 reps (rounds) completed.

*** Level 1 will scale weight to (75/45) and do regular pull-ups***
Class times:
Level 1: 6am, 9:30am, 4pm, 7pm
Level 2: 6am, 7am, 8:30am, noon, 4pm, 5pm, 6pm

4-3-13

Level 1:
Warm-up:  Introduce cleans or med ball cleans, Snatches.  Clean pull drills & Burgener

W.O.D.- 3 rounds
              Suicide drills (Rest 2 min. between each set)
              Rest 5 minutes
              8 min EMOM (every minute on the minute).
              2 cleans or medball cleans
              2 Snatches
             *Form over weight*
Immediately after emom, complete 100 sit-ups

Level 2:
Warm-Up: MSCFWU

W.O.D.- 3 rounds
              Suicide drills (Rest 2 min. b/t each)
              Rest 5 minutes
 You will pick a weight in-between 50% of your 1 rep max on cleans & snatches
              Perform Clean Drills & Burgener warm up with weight
              Move up to 70%
             10 min EMOM
               2 cleans
               2 snatches
Immediately after, complete 5x10 weighted G.H.D. sit-ups

Class Times:
Level 1 6am, 6pm
Level 2 6am, 7am, 8:30am, noon, 4, 5, 6

4-2-13

4/2/13

Level 1:

Warm Up: PVC Warm-Up, Shoulder stretching
                 3 Rounds:
                 10 dips
                 10 pull-ups (work on strict with a band)

W.O.D. 10 min AMRAP
              3 handstand push-up (modification)
              6 dips
              9 box jumps (20/18)
***Buy-in(optional)- 800 meter row***

Level 2:

Warm Up: PVC Warm-Up

Skill Work: Muscle-Up progression
                  3 Rounds:
                  Ring Rows
                  Reverse order transitions
                  Transition from toes

W.O.D. 15 min AMRAP
              3 handstand push-ups
              6 ring dips
              9 Box Jumps(24/20)
***Buy-in 1,000 meter row***
           

Class Times:
Level 1: 6am, 9:30am, 4pm, 7pm
Level 2: 6am, 7:00am, 8:30am, noon, 4pm, 5pm, 6pm

4-1-13

4-1-13

Level 1

Warm Up: Hip/Squat Prep
3 rounds:
10 wall balls
10 push ups

Skill: Front Squat technique. Focus on technique with light weight

W.O.D. 21-15-9
Push Press (65/45)
Burpees
Run 400 meters after each set

Level 2:
Warm UP: Hip/Squat Prep
3 rounds:
10 wall balls
10 push ups

Strength: Front Squats 5-5-5-5-5@ 50%

W.O.D. 21-18-15-12-9-6-3
Push Press (105/75)
Burpees

Class Times: Level 1- 6am, 9:30am, 4pm, 7pm
Level 2- 6am, 7am, 8:30am, noon, 4pm, 5pm, 6pm

3/29/13

For Good Friday we will only be having a 10am wod for 13.4

3/27/13

3-27-13
Level 1
Warm Up: Dynamic Warm Up
Skill Work: Turkish Get-ups, deadlifts, Around the Worlds
For Time: 400 meter run
W.O.D. 21-18-15-12-9-6-3
3- 6- 9-12-15-18-21
Deadlifts (135/95)
Hand-Release Push Ups

... Level 2
Warm Up: Dynamic Warm Up
Skill Work: Overhead Squat negatives-increase weight x 5, Around the Worlds
For Time: 800 meter run
W.O.D. 8 min AMRAP
10 wall balls (20/14)
10 Around the Worlds (sub toes 2 bar/Knees 2 Elbows)
Rest 2 min
8 min AMRAP
1 rope climb (3 to 1 ascents)
30 double unders (3 to 1)
Rest 2 min.
8 min. AMRAP
10 Goblet Squats(55/35)
10 Goblet Lunges

Score total rounds. To gain extra rounds ***30 Burpees (every 5 counts as 1 round)***

3-26-2013

Level 1: 

Warm Up: Shoulder Prep

Review Press, Push Press, and Jerk

Skill: Shoulder Press

(5-5-5-5)

WOD: 15 Minute AMRAP

Run 200m

10 Push Press (95/65)

10 Box Jumps (24/20)

____________________________

Level 2:

Warm Up: Run/Row 400m

Snatch Drills

Strength: 2-2-2-2-2 @ 65%

WOD: 3 Rounds For Time

Run 400m 

10 Snatches (95/65)

10 Pull Ups

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2

5:00 PM - Level 2

6:00 PM - Level 2

7:00 PM - Level 1

3-25-2013

Level 1:

Warm Up: 2 Rounds 

Run 200m

10 Push Ups

10 Sit Ups

10 Squats

Skill: Back Squat

1-1-1-1-1-1

(heavy as possible)

WOD: 3 Rounds

20 KB Swings (55/25)

20 Sit Ups

20 Burpees

____________________________

Level 2:

Warm Up: Clean and Jerk

2-2-2-2-2 @ 65%

WOD: 3 Rounds

20 KB Swings (75/55)

20 Weighted Sit Ups (25/10)

20 Burpees

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2

5:00 PM - Level 2

6:00 PM - Level 2

7:00 PM - Level 1

3-22-2013

Level 1 & 2

Warm Up: PVC Warm Up

MSCFWU 

WOD: 13.3

12 Minute AMRAP

150 Wall Balls (20/14)

90 Double Unders (180 singles)

30 Muscle Ups (sub chest 2 bar pull ups or regular pull ups)

Group Times: 

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

Noon - Level 2

4:00 PM - Level 2

5:00 PM - Level 2

6:00 PM - Level 1

3-21-2013

Warm Up: Dynamic Warm Up,

Hurdle Drills

WOD: Active Recovery Row

3 Rounds 1000m, 4 Minute rest

Also you may make up a WOD you that may have missed 

Group Times:

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2

5:00 PM - Level 2

6:00 PM - Level 2

7:00 PM - Level 1

3-20-2013

Level 1:

Warm Up: Hip Prep

Skill: Over Head Squat

3-3-3-3-3

WOD: 10 Min AMRAP

5 OH Squats (65/45)

10 Box Jumps

15 Sit Ups

____________________________

Level 2:

Warm Up: MSCFWU

Strength: Back Squat

(3-2-2-2-1-1-1)

80-85%-90%-95-%-3 heavy singles

WOD: For Time

Run 400m

50 Thrusters (45/25)

25 KB Swings (55/35)

Run 400m

25 Thrusters 

50 KB Swings

Run 400m

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

Noon - Level 2

4:00 PM - Level 2

5:00 PM - Level 2

6:00 PM - Level 1