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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

WOD 9.13.17

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“Ever tried. Ever failed. No Matter. Try again. Fail again. Fail better.” ~Samuel Beckett

Function
A. Clean Pull + Hang Power Clean + Push Press
4-5 x 2 + 2 + 1, rest as needed

Fitness & Performance
A.  Clean & Jerk
3 cleans + 1 jerk @65% x 1 set
3 + 1 @70% x 1 set
2 + 1 @75% x 2 sets
2 + 1 @80% x 2 sets
Rest as needed between sets

Conditioning
5 minute AMRAP:
Buy-in= 60 Wall Balls (14/10, 20/14, 30/20)
5 Deadlifts (95/65, 155/110, 225/155)
5 bar facing burpees

WOD 9.12.17

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“Allow yourself to be a beginner. No one starts off being excellent.” ~Unknown

Aerobic Conditioning

9 minute AMRAP:
500m row or 0.6 miles on bike or 400m run
10 lateral hop burpees over a parallette (fun= no push-up burpees with lateral hop over PVC pipe)
45 yard Farmer Carry (1/0.75 pd, 1.5/1 pd, 2/1.5 pd)

Rest 3 minutes

9 minute AMRAP:
500m row or 0.6 miles on bike
10 Box Jumps (20/16, 24/20, 24/20)
30 second side plank per side

WOD 9.11.17

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“I’m gonna show you how great I am.” ~Muhammad Ali

Partner WOD:

21-15-9 reps for time of (8 minute time cap):
Power Snatch (Hang Power Snatch 45/35, 75/55, 75/55)
Calories on the Bike or the rower

Rest 3 minutes

“Heavy Fran” 15-12-9 reps for time of (8 minute time cap):
Thruster (95/65, 115/80, 135/95)
Pull-up (Bnaded, Strict, Strict with 20/10# added)

Rest 3 minutes

30-20-10 reps for time of (8 minute time cap):
Kettlebell Swing (1/0.75, 1.5/1, 2/1.5)
GHD Sit-up (Frog Crunches, V-ups)

WOD 9.10.17

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“He who is good at making excuses is seldom good for anything else.” ~Ben Franklin

All Levels
A. Front Squats
Build to a 5RM

Conditioning
12 min EMOM
Minute 1: 8-10 Toes to bar (hanging knee raises, toes to rings)
Minute 2: 20-30 second side plank per side
Minute 3: 6-8 Single arm KBS per side (0.75/0.5, 1/0.75, 1.5/1)

WOD 9.9.17

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“Beware the lollipop of mediocrity; lick it once and you’ll suck forever.” ~Brian Wilson

Function
A. Hang Power Clean
Build to a heavy set of 4 with good form

Fitness & Performance
A. Power Clean
Build to a heavy 2

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
4 min AMRAP
400m run or row
15/10 cal AB or row
Max Rep Power Snatches (75/55, 115/80, 135/95)