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WOD 9.25.17

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“Believe in yourself and you will be unstoppable.” ~Gabby Castillo, reader

Function 
A. Snatch Pull + Hang Power Snatch + Overhead Squat
4-5 x 2 + 2 + 1, rest as needed

Fitness & Performance
A. Snatch
3 reps @68% x 1 set
3 reps @73% x 1 set
3 reps @78% x 2 sets
2 reps @83% x 2 sets
Rest as needed between sets

Conditioning
5 min AMRAP
2 Rounds:
12 Deadlifts (95/65, 135/95, 155/105)
9 Hang Power Cleans (95/65, 135/95, 155/105)
6 Shoulder to Overhead (95/65, 135/95, 155/105)
then,
Max calorie row or bike in remaining time

 

WOD 9.24.17

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“I’m a great believer in luck. The harder I work, the more luck I have.” ~Unknown

All Levels
A. Romanian Deadlift
8, 8, 6, 6, 4 @2210, rest 2 minutes

B. Lateral Box Step-ups
4 x 8 reps per leg, rest 1-2 minutes

Conditioning
30 Wall Balls (14/10, 20/14, 30/20)
30 Double Unders (60 single unders, 45 combo)
30 Front Squats (65/45, 95/65, 135/95)
30/21 cla AB or rower

*12 minute time cap

WOD 9.23.17

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“Don’t be delicate…be vast and brilliant!.” ~Brent Smith

Aerobic Conditioning
8 minute AMRAP:
8 Burpees (fun= no push-up burpees)
8 Toes to bar (hanging knee raises or lying leg raises, KNees to elbows)
8/6 cal row or bike

Rest 3 minutes

8 minute AMRAP:
1 Rope Climb (fun= 3 rope lowers)
30 Double unders (60 SU, 45 DU/SU combo)
8/6 cal row or bike

 

WOD 9.22.17

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“Don’t count the days, make the days count.” ~Muhammad Ali

Function
A1. Strict Press
8, 6, 4, 2 with a 3 second hold at the top of each rep, rest 1 minute

A2. Dumbbell Row
4 x 8 per side with a 4 second hold at the top of each rep, rest 1 minute

Fitness & Performance
A1. Strict Press
5, 4, 3, 2 @3010, rest 1 minute

A2. Supinated Barbell Bent Over Row
4 x 6 with a 3 second hold at the top of each rep, rest 1 minute

Conditioning
3 Rounds for time of:
5 Clusters (65/45, 95/65, 135/95)
5 Ring Muscle-ups (banded pull-ups, chest to bar pull-ups)

*10 minute time cap

WOD 9.21.17

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Function
A. Hang power clean
Build to a heavy set of 3 with good form

Fitness & Performance
A. Power Clean
Build to a heavy 1 (no misses)

All levels
B. Dimas Pulls
3 x 3 with a 3 second hold and a 3 second descent (do these with a clean grip), rest 1-2 minutes between sets

Conditioning
10 min  EMOM
Minute 1: 8-10 Toes to bar (hanging knee raises, toes to rings)
Minute 2: 200m run or 250m row or 0.3 miles on the bike (push people to run)

WOD 9.20.17

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“Nothing is so strong as gentleness, nothing is so gentle as real strength.” ~St. Francis de Sales

Function
A. Front Squat
8, 6, 4, 8, 6 4 with a 5 second pause in the bottom, rest 2 minutes

Fitness & Performance
A. Front Squat
6, 4, 2, 6, 4, 2 with a 5 second hold in the bottom, rest 2 minutes

Conditioning
10 min EMOM
1-2 Snatches at 70-80% (fun= 2-3 Hang power snatch)

WOD 9.19.17

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“This is just your Monday [daily] reminder that you are under no obligation to be the same person you were last year, last week, or even yesterday. You can reinvent yourself at any time. You can choose a different path, a different outlook, a different vibe, at any time you damn well please. So who are you going to be today?” ~SHE THRIVES 

Function
A1. Bench Press
8, 6, 4, 8, 6 4 with a 5 second pause in the bottom, rest 1 minute

A2. Chin up or Pull-up hold
5 x 10-20 seconds, rest 1 minute

Fitness & Performance
A. Bench Press
6, 4, 2, 6, 4, 2 with a 5 second hold in the bottom, rest 1 minute

A2. Strict Pull ups (fitness)
5 x 3-6 with a 3 second hold at the top

A2. Weighted Strict Pull ups (performance)
4 x 2.2.2 with a 3 second hold at the top, rest 15 sec/1 minute

Conditioning
10min AMRAP
2 Muscle ups
3 Strict HSPU
4 Toes to bar
5 Kipping HSPU
6 Chest to bar Pull ups
7 Burpees

 

WOD 9.18.17

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“As an adult, I keep pushing my body to stay strong because I’ve never forgotten the rush that the 7-year old me understood as pure joy! Running, swimming,  biking, climbing trees….I will never relinquish that!” — Gemma Mrozinsky, CrossFit Manitowoc

Function
A. Back Squat
8, 6, 4, 8, 6 4 with a 5 second pause in the bottom, rest 2 minutes

Fitness & Performance
A. Back Squat
6, 4, 2, 6, 4, 2 with a 5 seocnd hold in the bottom, rest 2 minutes

For time:
21-15-9
Power Cleans (95/65, 135/95, 165/115)
Box Jumps (20/16, 24/20, 30/24)

WOD 9.15.17

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“Anything easy ain’t worth a damn.” ~Woody Hayes

Function
A. Snatch Pull + Hang Power Snatch + Overhead Squat
4-5 x 2 + 3 + 1, rest as needed

Fitness & Performance
A. Snatch
3 reps @65% x 1 set
3 reps @70% x 1 set
3 reps @75% x 2 sets
2 reps @80% x 2 sets
Rest as needed between sets

Conditioning
Every 2 minutes for 10 minutes (5 total sets):
250m row or 0.3 miles on AB or 200m run
12 Toes to Bar (lying leg raises or hanging knee raises, knees to elbows)

WOD 9.14.17

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“Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to FOCUS.” ~Alexander Graham Bell

Function
A1. Strict Press
10, 8, 6, 4 @3010, rest 1 minute

A2.  Dumbbell Row
4 x 8 per side @4010, rest 1 minute

Fitness & Performance 
A1. Strict Press
8, 6, 4, 2 @3010, rest 1 minute

A2. Dumbbell Row
4 x 6 per side @4010, rest 1 minute

Conditioning
12 second sprint on AB or running
Rest 1:50 x 4-6