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WOD 9.8.17

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“If it is important to you, you will find a way. If not, you’ll find an excuse.” ~Unknown

All Levels
A. Back Squats
Build to a 5RM (all levels)

B. Dumbbell Row
3 x 6, rest 30 seconds between sides

Conditioning
Fran
21-15-9:
Thrusters @95/65 (function= scale as needed)
Pull-ups (function= ring rows)

*10 minute time cap

WOD 9.5.17

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“You can’t expect to soar with the eagles if you keep scratching around with the chickens.” ~Myfanwy Galloway

Conditioning: 
10 minute AMRAP:
500m row or 0.6 miles on bike
10 Toes to bar (lying leg raises, knees to elbows)
10 burpees (function= no push-up burpees)

Rest 2 minutes, repeat

WOD 9.4.17

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Labor Day 9:30 AM class ONLY
9am-11am open gym hourscrossfi

For time:
50 Pull-ups (fun= Ring rows)
400m run or 400m row or 0.6 miles on AB
21 thrusters (65/45, 95/65, 95/65)
800 or row 1K or bike 1.5 miles on AB
21 thrusters (65/45, 95/65, 95/65)
400m run or 400m row or 0.6 miles on AB
50 Pull-ups (fun= Ring rows)

*30 minute time cap

WOD 9.2.17

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COMMUNITY DAY
“Alone we can do so little, together we can do so much.” ~Helen Keller

Partner WOD (teams of 2 or 3)
1 person working at a time

For time:
50 C2B Pull-ups (Ring rows, pull-ups)
50 calories on the bike or the rower
50 Push-ups (function= knee push-ups)
50 Russian KBS (1/0.75, 1.5/1, 2/1.5)

Cash-out= 200m run as a group of 3

*20 minute time cap

WOD 9.1.17

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“You can’t get to a place that you don’t believe exists.” ~Vaibhav Shah

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

Fitness & Performance
A. Snatch
Build to a heavy set of 4 with good form

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

Conditioning
For Time:
40 GHD Sit-ups (Frog Crunches, V-ups)
40 Toes to Bar (hanging knee raises, toes to rings)
40 Abmat sit-ups (all levels)

*time cap= 10 minutes

WOD 8.31.17

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“People die in bed. And so does ambition!” ~Joseph Fielding Smith

Function
A1. Band Assisted Push-ups
4 x 8-12 @3010, rest 30-60 seconds

A2. Chin up or Pull-up Lowers
3 x 3 with the longest descent possible, rest 1 minute

Fitness
A1. Weighted Push-ups
4 x 6-8 @4010, rest 30-60 seconds

A2. Strict Pull-ups
4 x 3-6 @3010, rest 1 minute

Performance
A1. Weighted Ring Push-ups
4 x 6-8 @30X0, rest 30-60 seconds

A2. Weighted Strict Pull-ups
4 x 3. 3. 3, rest 15 sec/1 minute

Conditioning
12 second sprint on AB or running
Rest 2:00 x 4-6

WOD 8.30.17

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“The Merit of all things lies in their difficulty.” ~Alexandre Dumas

Function
A. Back Squat
9, 7, 5, 9, 7, 5 @3010, rest 2 minutes

Fitness & Performance
A. Back Squat
7, 5, 3, 7, 5, 3 @3010, rest 2 minutes

All Levels
B. Russian Step Up
3 x 20 alternating reps, rest 1-2 minutes between sets

Conditioning
6 minute AMRAP:
30/21 cals on the bike or rower
AMRAP “Macho Man” (95/65, 115/80, 155/105)

*Macho Man= 3 Power Cleans, 3 Front Squats, 3 Push Jerks