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WOD 5.19.17

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“Excuses are the nails used to build a house of failure.” ~ Jim Rohn

Function:
A1. Hang Power Cleans
4-5 x 3- build in weight per set, but maintain solid form, rest 1 minute- go heavier than last time

A2. Cleans pull
4-5 x 3, rest 1 minute- go heavier than last time

B. Back Squats
3 x 12 @3010, rest 1 minute

Fitness & Performance:
A. Cleans
6 x 1 @83-88% of 1RM, rest 2 minutes

B. Back Squats
3-4 x 8 @30X0, rest 2 minutes

Conditioning:

1200m run at aerobic pace
or
800m row at 80% effort
or
1 mile bike at 80% effort

*10 minute time cap

WOD 5.18.17

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Signal loud and clear with your body that you love being right where you are. Physically radiate fun, fight, passion, and poise, no matter what the circumstances.” ~ James E. Loehr

Function & Fitness:
A1. Strict Press
4 x 8 @3010, rest 1 minute

A2. Dual Dumbbell Prone Row
4 x 10 @3010, rest 1 minute

A3. Russian Twists
3 x 20 total reps, rest 1 minute

Performance:
A. Push Press +Push Jerk + Split Jerk
4 x 2 + 2 + 1, rest 2 minutes

B1. Strict Press
3-4 x 6 @3010, rest 1 minute

B2. Pendlay Row
3-4 x 6 @3010, rest 1 minute

Conditioning:

50 Push-ups (band assisted, chest to deck, with 20/14# weight vest)
50 Pull-ups (ring rows, COB pull-ups, pull-ups with 20-14# vest)
400m run or row or 0.5 miles on the bike (performance= wearing 20/14# vest while running)

*12 minute time cap

WOD 5.17.17

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“If they can make penicillin out of moldy bread, they can sure make something out of you.” ~Muhammad Ali 

Conditioning:

8 minute AMRAP at Aerobic pace:
30 yard DB OH carry per side (30/20, 50/35, 80/50)
30 Double-unders (60 singles, 45 DU/SU combo)
5 Burpees (fun=no push-up burpees)

Rest 2 minutes

Run 2 miles or row 2500m or Ride 3.5 miles at 5K/6 mile TT pace

*27 minute time cap

Core Work:

Function:
A1. Pallof Hold- 3 x 30 seconds per side, rest 30 seconds
A2. Frog Crunches- 3 x 10-15 reps, rest 30 seocnds

Fitness:
A1. Pallof Hold- 3 x 30 seconds, rest 30 seconds
A2. Hollow Tucks- 3 x 10-15, rest 30 seconds

Performance:
A1. Negative Dragon Flags: 3 x 6-8 with a 6 second negative, rest 30-60 seconds
A2. 1/2 kneeling pallof hold- 3 x 30 seconds per side, rest 30-60 seconds

WOD 5.16.17

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“Experiment. Fail. Learn. Repeat.” ~ Unkknown

All Levels:
A. Conventional Deadlifts
5 x 2 for all levels, rest 2 minutes

Conditioning:

12 second all out sprint on the bike
Rest 1 minute
1 minute AMRAP:
10 KBS (1/0.75, 1.5/1, 2/1.5)
10 burpees

Slow ride on bike or rest walk for 4 minutes x 3-4

WOD 5.15.17

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“If you can fill the unforgiving minute with sixty seconds worth of distance, run.” ~ Rudyard Kipling

Function:
A. Front Squat
3 x 12 @3010, rest 2 minutes

Fitness & Performance:
A. Front squats
4 x 8 @30X0, rest 2 minutes

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

Conditioning, Partner workout:
10minute AMRAP:
100m run, 100m row, or 0.2 miles on the bike
10 GHD Sit-ups (abmat sit-ups, V-ups)
5 Hang Power Cleans (65/45, 115/80, 155/105)

*partners will alternate rounds

WOD 5.14.17

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Happy Mother’s Day

“If you can fill the unforgiving minute with sixty seconds worth of distance, run.” ~ Rudyard Kipling

All Levels:
A. Conventional Deadlift
5 x 3 @80-85% for all levels, rest 2 minutes

Function:
B. Sorensen hold
3 x 30-60 seconds, rest 1-2 minutes

Fitness & Performance:
B. Partner Hamstring Curls
3 x 8 @50X0, rest 1-2 minutes

Conditioning:

4 Rounds for time of:
45 foot Handstand Walk (45 second FLR, 30 Handstand hold)
20 second Parallete L-sit (7 HRPU, 30 second hollow hold)
10 Strict Pull-ups (Ring Rows, 5 Strict Pull-ups)

*12 minute time cap

WOD 5.13.17

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“A strong woman looks challenge in the eye and gives it a wink.” ~Gina Carey

Conditioning:

“M.O.M”

12 Min Partner AMRAP:

200m run or 250m row or 0.3 miles on the bike
10 Hang Power cleans for experienced crossfitters or KBS for the less experienced CF (weights for Hang Power cleans are 135/95. Scale accordingly)
100m med ball run or walk holding (20/14)

Cash-out: Plank Hold- 1 minute per child

WOD 5.12.17

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“It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change.” — Charles Darwin

Conditioning:

10 minute AMRAP at Aerobic pace:
2 Kettlebell snatches per side (1/0.75, 1.5/1, 2/1.5)
2 KB Windmills per side (1/0.75, 1.5/1, 2/1.5)
300m row or 0.4 mile bike or 250m run

Rest 3 minutes

Run 1.5 miles or row 2K or Ride 3 miles at 5K/6 mile TT pace

Core Work:

Function:
A1. 1/2 hollow hold: 3 sets of 30 seconds, rest 30 seconds
A2. Side Plank: 3 x 30-45 seconds per side, rest 30 seconds

Fitness:
A. 50 Ab roll outs, not for time

Performance:
A. Negative Dragon Flags: 3 x 6-8 with a 6 second negative, rest 60-90 seconds

WOD 5.11.17

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“If you don’t do it this year, you will be one year older when you do.” ~Warren Miller

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

B. Single Leg Ham Bridge
3-5 x 20 second hold per leg with foot on a 12-16″ box, rest 1 minute between sets

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

Conditioning:

10 second all out sprint on the bike
Rest 1 minute
1 minute AMRAP:
7 Power Snatches (KBS, 75/55 for fit and perf)
7 Box Jumps (20/16, 24/20, 24/20)

Slow ride on bike or rest walk for 4 minutes x 3

WOD 5.10.17

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“The miracle is not that I finished. The miracle is that I had the courage to start.” ~ John Bingham 

All levels:
A. Back squat
Build to a 3RM

Function:
B. Low band Split squat
3 x 10 per leg @3010, rest 1-2 minutes

Fitness:
B. Rear Foot Elevated Split Squat
3 x 10 per leg @3010, rest 1-2 minutes **holding DB. If you did this last week, try to add 5-10# in each hand from last week

Performance:
B. Kettlebell Front Rack Rear foot Elevated Split Squat
3 x 8 per leg, rest 1-2 minutes **try to go heavier than last time

Conditioning:

cash-in: 400m run or row
2 rounds:
8/7 cals on AB or rower
8 Toes to Bar (abmat sit-ups, toes to rings)
Cas-out: 400m run or row

*10 minute time cap