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WOD 9.30.17

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“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” ~H. Jackson Brown, Jr.

Aerobic Conditioning
8 minute AMRAP:
10 yard burpee broad jumps (fun= no push-up)
45 yard Farmer carry ((1/0.75, 1.5/1, 2/1.5)
250m row or 200m run or 0.4 mile bike

Rest 3 minutes

8 minute AMRAP:
10 Hand release push-ups
30 yard sled push (90/70 for all levels)
250m row or 200m run or 0.4 mile bike

WOD 9.29.17

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“Everyday is filled with time and excuses. Which one are you choosing to use today?” ~LG Fries

“ZACH”
For time:
400m run
18 Thrusters (95/65)
18 Bar Facing Burpees
18 calorie row or AB
18 Kettlebell swings
18 Wall Balls (20/14)
18 Hang Power Clean (95/65)
18 Push Press (95/65)
18 Box Jump
18 HSPU
400m run

Lets use this workout to send Zach off to the Air Force in style! Scale workout as needed

WOD 9.28.17

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“If you want to be successful, you respect one rule: never lie to yourself.” ~Paulo Coelho

Function
A1. Bench Press
9, 7, 5, 9, 7, 5 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
A1. Bench Press
7, 5, 3, 7, 5, 3 with a 5 second hold in the bottom, rest 1 minute

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

Performance
A1. Bench Press
7, 5, 3, 7, 5, 3 with a 5 second hold in the bottom, rest 1 minute

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

Conditioning
For time:
10 Muscle ups (20 Banded Pull-ups, Chest to bar pull-ups)
20 HSPU (Pike push-ups, modified height HSPU)
40 Toes to Bar (hanging knee raises or lying leg raises, knees to elbows)
80 Burppees (fun= no push-up burpees)

*15 minute time cap

WOD 9.27.17

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“Nothing worthwhile comes easily. Half effort does not produce half results. It produces no results. Work, continuous work and hard work, is the only way to accomplish results that last.” ~Hamilton Holt

Function
A. Front Squats
9, 7, 5, 9, 7, 5 with a 5 second pause in the bottom, rest 2 minutes

Fitness & Performance
A. Front Squats
7, 5, 3, 7, 5, 3 with a 5 second hold in the bottom, rest 2 minutes

Conditioning
13 min AMRAP
55 Power Snatches (Hang Power snatchs at 45/35, 75/55, 95/65)
55 Burpee Box Jump Overs (20/16, 24/20, 24/20
35/25 Calorie Assault Bike or row

 

WOD 9.26.17

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“Cops and soldiers are professional athletes. In fact, we argue that the physical preparedness required of military combat—and by extension law enforcement—matches and regularly surpasses that required of Olympic athletes.” ~Greg Glassman, March 2003 in CrossFit Journal article “Police Training”

Function
A1. pike push up on the ground
4-5 x 6-10 @3010, rest 1 minute

A2. Ground Rows
4-5 x 10-12, rest 1 minute

Fitness
A1. Handstand Push-Up Negative
4-5 x 3 with a 6 second negative, rest 1 minute

A2. Weighted Ground Rows
4-5 x 8-10, rest 1 minute

Performance
A1. Strict Handstand Push-up
4-5 x 3-8, rest 1 minute

A2. Weighted Ground Rows
4-5 x 8-10, rest 1 minute

Conditioning
Assalt Bike
13 second sprint, rest 2:00 x 4-6

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)