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WOD 4.28.17

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“The best way to predict the future, is to create it.” ~Abraham Lincoln 

Function & Fitness:
A. Front Squats
4 x 10 per side @3010

B. Split Squats
3 x 10 /leg

Performance:
A. Front Squats
4 x 6 per side @30X0

B. KB Rear Foot Elevated Split Squats
3 x 10/leg

Conditioning:

30-20-10 reps for time of:
WB (14/10, 20/14, 30/20)
T2B (hanging knee raises/ab mat sit ups, toes to rings)

WOD 4.27.17

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“As you go through life, and your rewards are few, just remember that the mighty oak was once a nut like you.” ~ Bullwinkle

Function:
A1. Dumbbell single leg romanian deadlift
3 x 10 per side @3010, rest 30 seconds

A2. Single Leg Ham Bridge
3 x 20 second hold per side, rest 30 seconds- stack two 25# plates and bridge off of that

A3. X-band walk
3 x 5 yards per side, rest 1 minute

Fitness:
A1. Dumbbell single leg romanian deadlift
3 x 10 per side @3010, rest 30 seconds

A2. Sorensen hold
3 x 30-45 seconds, rest 30 seconds

A3. X-band walk
3 x 5 yards per side, rest 1 minute

Performance:
A1. Barbell Single Leg Romanian Deadlift
3 x 10 per side @30X0, rest 30 seconds

A2. Glute Ham Raise
3 x 10 @30X0, rest 30 seconds

A3. Single Leg Sorensen hold
3 x 20 seconds per leg, rest 1 minute

Conditioning:

9-15-21 reps for time of:
Calories on the rower or the bike
Power Snatch (KBS, 75/55, 115/80)

WOD 4.26.17

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“Do you know how dangerous CrossFit is?”~ Doctor
“Yes ma’am, and it’s not near as deadly as your couch.” ~ A patient responding to his doctor

Conditioning:
30 min AMRAP:
200m med ball run (14/10, 20/14, 30/20)
5 Wall Balls (14/10, 20/14, 30/20)
500m row or 0.6 miles on the bike
45 yard farmer carry (1/0.75 pd, 1.5/1 pd, 2/1.5 pd)
Side plank 30 seconds per side

Ab Accessory Work:
Function/Fitness= 40 Hollow Tucks
Performance= 40 GHD sit-ups

 

WOD 4.25.17

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“Take a deep breath in, feel your shoulders and chest rise, smile, nod your head and tell yourself ‘I got this.'” ~ Coach Bob Fystro

Function:
A1. Hang Power Clean
4-5 x 3- build in weight per set, but maintain solid form, rest as needed between sets

A2. Clean Pull
4-5 x 3, rest as needed

Fitness & Performance:
A. Clean
6 x 1 @80-85% of 1RM, rest as needed

 

Conditioning:
3 Rounds for time of:
15 Back Squats (95/65 from the rack, 115/80 from the floor, 135/95 from the floor)
15 Bar facing burpees (function=no push-up burpees)

 

WOD 4.24.17

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“It’s not the load that breaks you down, it’s the way you carry it.”  — Lou Holtz

Function:
A1. Band Assisted Push Ups
3 x 10 with a 3 second hold at the bottom, rest 30-60 seconds

A2. Chin Up Holds
3 x 10-20 seconds, rest 30-60 seconds

Fitness:
A1. Push Ups
3 x 8-10 with a 3 second hold at the bottom, rest 30-60 seconds

A2. Ring Pull Up Holds
3 x 20-30 seconds, rest 30-60 seconds

Performance:
A1. Ring Push Ups
3 x 6-10 with a 5 second hold at the bottom, rest 30-60 seconds

A2. Ring Pull Ups
3 x 6-10 with a 3 second hold at the top of each rep

Conditioning:

12 minute AMRAP:
1 Legless Rope Climb (3 rope lowers, 2 regular rope climbs)
10 Push Presses (65/45, 95/65, 135/95)
30 Double-unders

WOD 4.23.17

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“Even if you fall flat on your face, at least you’re still moving forward.” —  Sue Luke

Function:
A1. Kettlebell Clean
3 x 10, rest as needed

A2. GHD Hip Extension
3 x 10 @3010, rest as needed

Fitness:
A. Clean Pull + Power clean +2 Hang Power cleans
12 minutes to build to a heavy complex

Performance:
A. 2 Power clean +2 Hang Power cleans
12 minutes to build to a heavy complex

Conditioning:

10 second all out sprint on the bike
Rest 1 minute
1 minute AMRAP:
5 KBS (1/0.75, 1.5/1, 2/1.5)
5 burpees (function= no push-up burpees)

Rest walk for 3-4 minutes x 3

WOD 4.22.17

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“No one ever drowned in sweat.” ~ Uknown 

Function & Fitness:
A. Front Squat
3 x 10 @3010, rest 2 minutes

Performance:
A. Front Squat
4 x 6 @30X0, rest 2 minutes

A2. Single Arm Ring Row
3 x 8 per side with a 3 second hold at the top, rest 30-60 seconds

Conditioning:

30-20-10:
Wall Balls (14/10, 20/14, 30/20)
Cals on rower or bike

WOD 4.21.17

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Function:
A1. 1/2 kneeling press
3 x 10 per side @3010, rest 30 seconds

A2. Top to Top Dumbell Bent Over Row
3 x 20 alternating reps (10 per side), rest 30-60 seconds

Performance & Fitness:
A1. Single arm db push-press
3 x 8 + 30 yard overhead carry per side, rest 30-60 seconds

A2. Single Arm Ring Row
3 x 8 per side with a 3 second hold at the top, rest 30-60 seconds

Conditioning:

5 rounds for time:
3 strict HSPU (Band Assisted push-ups, Regular push-ups)
3 strict C2B pull-ups (Ring Rows, Strict Pull-ups)
10 V-ups (abmat sit-ups, Hollow Tucks)

*10 minute time cap

WOD 4.20.17

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Function & Fitness:
A. Back Squats
3 x 10 @3010, rest 2 minutes

B. Russian Step Ups
3 x 20 alternating reps, rest 1-2 minutes (all levels)

Performance:
A. Back Squats
4 x 10 @50% of 1RM with a 5 second pause at the bottom on reps 5 and 10, rest 2 minutes

B. Russian Step Ups
3 x 20 alternating reps, rest 1-2 minutes (all levels)

Conditioning:

21-15-9-6:
Kettlebell Swings (1/0.75, 1.5/1, 2/1.5)
Box Jumps (20/16, 24/20, 24/20)

*9 minute time cap

WOD 4.19.17

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“There may be people who have more talent than you do, but there’s no excuse for anyone to work harder than you do.” ~Derek Jeter

Function:
A. Sled push
10 minutes to build to a heavy 30 yard sled push

B. Plate Rope Pulls
4 heavy sets, rest as needed

Fitness
A. Plate Rope Pulls
4 heavy sets, rest as needed

B. Dball Ground to Over Shoulder
4 x 6-10, rest as needed

Preformance
A. Tire Flips
4 x 10 flips, rest as needed

B. Seated Sled Pulls
4 heavy sets, rest as needed

Conditioning:
6 min AMRAP

Partner workout:
100m med ball run (14/10, 20/14, 20/14)
5 wall Balls (14/10, 20/14, 20/14)

*Every time the ball hits the floor it is a 10 burpee penalty to be done after class is over.