Thursday 8/22/2019
Aug
22
5:30 AM05:30

Thursday 8/22/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers, each.

Workout Warmup:

Weighted sled push, up and back on turf

5 Devil Presses

Workout and Endurance:

3 rounds, 1 min per station, of: 

Wall Ball (20lb/14lb)

AbMat Sit-up, palms on the ground

Box Jumps (24/20)

Ball Slams (30/20)

Bar bell curls, 45/35

Rest 1 min

Lift and Skill:

Make up a lift and skill you missed this week.

View Event →

Wednesday 8/21/2019
Aug
21
5:00 AM05:00

Wednesday 8/21/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

25 single unders

10 push ups

weighted sled push, up and back

Workout Warmup:

Shoulder press

5x3, start at 75% and work up to a heavy triple for the day.

OR:

1 rope climb or 10 rope rows

5 devils press

10 GHD back extensions

4 rounds

Workout:

Buy in

40 Calorie Row

Then, 4 rounds:

30 Double unders

20 KB SDHP, 32kg(24kg)

5 Muscle-ups or burpee Pull Ups, Both RX

Cash Out-

400 m run

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 5 minutes (5 sets):
Clean Grip Overhead Squat x 3 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every minute, on the minute, for 8 minutes (8 sets):
Split Jerk x 1 rep @ 70%

C.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Power Snatch x 1 rep @ 70% of 1-RM Power Snatch

D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat with a 5 second lowering phase x 4 reps @ 60-65%

E.
Three sets of:
Bent Over Row x 8 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

View Event →
Tuesday 8/20/2019
Aug
20
5:00 AM05:00

Tuesday 8/20/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

two rounds

10 KB SDHP Heavy

10 Thrusters w/KB

150 m row or run

Workout Warmup:

10 min EMOM

1 Power Clean+1 Squat clean on each minute

Workout:

Blockbuster

AMRAP 5: 

Buy-In: 35/25 Calorie Row

Max Rounds of “The Chief” (135/95)

Rest 3 Minutes 

AMRAP 5: 

Buy-In: 25/18 Cal Row

Max Rounds of “The Chief” (155/105)

Rest 3 Minutes 

AMRAP 5: 

Buy-In: 15/10 Cal Row

Max Rounds of “The Chief” (175/125)

*The Chief

3 Power Cleans

6 Push Ups

9 Air Squats

Endurance:

5 Rounds:

1 Minute AbMat Sit-ups

1 Minute Air Squats

1 Minute Row for Cals

1 Minute Rest

Lift:

5x3 Sumo Dead lift, start at 75% and work your way up to a heavy triple

Skill:

4 rounds of:

max set of strict pullups

Max set of strict ring dips

15 GHD back extensions

View Event →
Monday 8/19/2019
Aug
19
5:00 AM05:00

Monday 8/19/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 RKBS, heavy

10 goblet squats, heavy

150 m row

Workout Warmup:

Back Squat 4-2-4-2-4-2

4s at about 75-80%

All the 2s from 80-90% gradually building

#1: 4 reps

#2: 2 reps

#3: 4 reps

#4: 2 reps

#5: 4 reps

#6: 2 reps

*Goal is to build steadily on our 2-Rep, where the sets of 4 stay constant:

Workout:

12 min AMRAP

400-m run

15 body-weight deadlifts

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by….

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps

Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch

*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Set 2 = 2 reps @ 80% of 1-RM Snatch
*Set 3 = 1 rep @ 84% of 1-RM Snatch
*Set 4 = 1 rep @ 87% of 1-RM Snatch
*Set 5 = 1 rep @ 90% of 1-RM Snatch
*Set 6 = 1 rep @ 93% of 1-RM Snatch

C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 90%

D.
In 15 minutes, establish a 4-RM Back Squat

E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds

Skill:

5 rounds of

30 sec handstand hold

30 sec ring hold

View Event →
Sunday 8/18/2019
Aug
18
8:30 AM08:30

Sunday 8/18/2019

Warmup:

Complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 20/15 Calories of Assault Bike or Row

Station 2 – 15 Devil’s Presses (35/25 lb DBs)

Station 3 – 300/250 Meter Row

Station 4 – 30 Kettlebell Swings (20/112 kg)

Station 5 – Rest

Workout:

3 Rounds for time:

500m row

50 DU

800m run


View Event →
Friday 8/16/2019
Aug
16
5:00 AM05:00

Friday 8/16/2019

The Crossfit Gym will be closed after the 6:30 pm class today to prepare for the Fossil Games tomorrow.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Barbell warmup then go over Power Snatch technique.

Workout Warmup:

Bench Press

5x3 working up to a heavy triple for the day

Workout:

10-9-8——-3-2-1

Power snatch 95/65, Rx+115/80, rx++135/95, RX+++155/105

Pullups, C2B if you can

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat

*Sets 1-2 = 3 reps @ 82.5%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 92-95%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Skill:

5 rounds of

1 rope climb

5-10 strict dips on fixed bars.

View Event →
Thursday 8/15/2019
Aug
15
5:30 AM05:30

Thursday 8/15/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

8 min alternating EMOM

Sled push

10 KB thrusters, 5 each arm

Workout and Endurance:

50 cal row

50 slam balls 30/20lb

50 Russian twists 25/15lb bumper

50 lunges with bumper overhead.

50 DU’s

400 m run

Lift and Skill:

Make up a lift and skill you missed this week.

View Event →
Wednesday 8/14/2019
Aug
14
5:00 AM05:00

Wednesday 8/14/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Barbell warmup, Romanians, bent over row, Alternating shoulder presses, forearm stretch, Good mornings, front squats.

Start warming up your cleans

Workout Warmup:

On the minute for 10 min

Cleans, complex of one HPC+1 PC+1 Squat clean

Workout:

12 min AMRAP:

4 Hang Power Cleans, 135/95, RX+ 155/105, RX++185/125

12 Push ups, elevated feet

24 AbMat Sit-ups

36 DU’s

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Clean + Jerk x 1 rep

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk

(Perform a Clean, drop the bar, then perform a Clean & Jerk)

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 3 second pause below knee x 1 rep

*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch
*Sets 7-8 = @ 85% of 1-RM Power Snatch

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 2 reps

*Set 1 = @ 80%
*Sets 2-3 = @ 85%
*Sets 4-5 = @ 90%

E.
Three sets of:
Pull-Ups x 8 reps
Barbell Reverse Lunges x 5 reps each leg
Rest 45 seconds

Skill:

5 min max effort Ring MU’s

View Event →
Tuesday 8/13/2019
Aug
13
5:00 AM05:00

Tuesday 8/13/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

two rounds of:

25 jumping jacks

20 Mtn Climbers

15 air squats

10 push ups

Workout Warmup:

Set up your station then do 500 m row sprint.

Two min rest then begin workout.

Workout and endurance:

Kelly

5 Rounds For Time

  • 400 meter Run

  • 30 Box Jumps (24/20 in)

  • 30 Wall Ball Shots (20/14 lb)

Lift:

10 min EMOM

Two PC’s on the minute working up to a heavy double

Skill:
Accumulate 2 min of Handstand hold. Practice taking feet off the wall.

View Event →
Monday 8/12/2019
Aug
12
5:00 AM05:00

Monday 8/12/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 RKBS, heavy

10 goblet squats, heavy

150 m row

Workout Warmup:

Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 8 reps @ 75%

Set 5 – 8 reps @ 75%

Set 6 – 8 rep @ 75%

Workout:

12-9-6-3-6-9-12 reps, for time of:

Push Press (95/65) RX+(115/80)

Lateral Burpees (Over Barbell)

Pull-up, Chin over (no C2B)

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 85%

D.
In 15 minutes, establish a 7-RM Back Squat

E.
Three sets of:
Bench Press x 6 reps
Glute Ham Raise x 8-10 reps
Rest 60 seconds

Skill:

Take 10 min to work on Kipping Ring Dips

View Event →
Sunday Funday 8/11/2019
Aug
11
8:30 AM08:30

Sunday Funday 8/11/2019

Warmup:

400 m run, then:

15 min alternating EMOM of:

15 GHD Situps

10 Devil Presses

3 wall walks

Weighted sled push

Workout For time:

100 Double Unders

75 Kettlebell Deadlifts, 24/16kg (2 KB)

50 Farmers Carry Walking Lunges, 24/16, (1KB)

25 Dumbbell Box Step Overs, 24/16kg (1kb), 24/20 in

Kettlebell Deadlifts- RX+: 32/24


View Event →
Saturday 8/10/2019
Aug
10
7:00 AM07:00

Saturday 8/10/2019

Our own Dr. Nathan Wood will me doing a free selective movement assessment on Monday the 8/12 4:30-6:30 PM.

Sign up sheet on the White Board where WOD's are posted.

Sign up today to receive a General Movement Screen and Soft Tissue Work.

Fossil Games coming up a week from Saturday, I really need some volunteers and judges. If you’re not participating in the event please consider volunteering at least for a little while.

Thanks!!!!

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

10 min Alternating EMOM

Box push on turf, up and back

10 KB Thrusters, 5 each arm.

Workout:

Teams of three

Two rounds of:

Box push relay on outside turf. Two partners will be at start position the other at the other end of the turf. one partner pushed box to other partner on other end and he pushes it back to third partner, continue this pattern until each partner has three pushes.

Then proceed to:

90 Partner Wall balls(one partner tosses to other partner) partition reps as necessary.

View Event →
Friday 8/9/2019
Aug
9
5:00 AM05:00

Friday 8/9/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

Weighted sled push, up and back on turf

10 pushups

10 OH squats with empty bar

2 wall walks

Workout Warmup:

Bench Press

5@75%-4@80%-3@85%2@90%-max set @70%

Alternative Workout warmup

4 rounds of:

10-15 GHD situps

sled push, up and back

5 Man Makers

Workout:

AMRAP 3: 

21/15 Calorie Row 

21 Burpees 

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 

18/13 Calorie Row 

18 Burpees 

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3: 

15/11 Calorie Row 

15 Burpees 

Max Overhead Squats (115/75)

Score is total OH Squats

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat

*Sets 1-2 = 3 reps @ 82.5%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 92-95%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Skill:

3 rounds

max set of pullups, supinated grip

10 strict HSPU, use riser if necessary

15 GHD Situps

View Event →
Thursday 8/8/2019
Aug
8
5:30 AM05:30

Thursday 8/8/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

Class row, Tabata style rotating through the rowers

Workout:

Tabata:

20 seconds of work, 10 sec of rest for 8 cycles. One min of rest between each exercise.

Movements

Empty Bar Bell Curls, 45/35lb

Back squats with empty barbell, 45/35lb

Shoulder press, empty Barbell 45/35

Sit ups, palms on ground

Your score is the combination of your lowest rep count for each movement.

Lift and Skill:

Work on two goats for 20 min.

View Event →
Wednesday 8/7/2019
Aug
7
5:00 AM05:00

Wednesday 8/7/2019

Our own Dr. Nathan Wood will me doing a free selective movement assessment on Monday the 8/12 4:30-6:30 PM.

Sign up sheet on the White Board where WOD's are posted.

Sign up today to receive a General Movement Screen and Soft Tissue Work.

Fossil Games coming up a week from Saturday, I really need some volunteers and judges. If you’re not participating in the event please consider volunteering at least for a little while.

Thanks!!!!

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 SDHP, heavy kb

10 one legged DL

10 RKBS

150 m row

Workout Warmup:

On the two min. 5x3 DL, Warm up to 75% and work your way up to a heavy triple for the day, touch and go.

Workout:

6 Rounds  for time:

30sec: 3 Deadlifts at 275/185, RX+315/205, RX++365/255 (I prefer touch and go if you can)

30sec: 6 Box Jump Overs at 24/20, RX+30/24”

30sec: 9 Toes to Bar

30sec: 12/9 Cal Row

30sec Rest

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Jerk + Clean x 1 rep

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk

(Perform a regular Clean & Jerk, drop the bar, then perform a clean)

C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-6 = @ 85% of 1-RM Power Snatch

D.
In 15 minutes, establish a 1-RM Front Squat

E.
Three sets of:
Bent Over Row x 8 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

Skill:

Accumulate 12 rope climbs, do Sled push up and back on turf, 90/50lb after each 3 rope climbs.

View Event →
Tuesday 8/6/2019
Aug
6
5:00 AM05:00

Tuesday 8/6/2019

Our own Dr. Nathan Wood will me doing a free selective movement assessment on Monday the 8/12 4:30-6:30 PM.

Sign up sheet on the White Board where WOD's are posted.

Sign up today to receive a General Movement Screen and Soft Tissue Work.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

20 Mountain climbers

20 Jumping jacks

150 m run

150 m row

10 push ups

Workout Warmup:

Strict press:

5x3 starting at 75%, add weight each round

Workout:

Push Pull

5 Rounds for Time

  • 20 calorie Row

  • 15 Sumo Deadlift High-Pulls (95/65 lb)

  • 10 Pushups, elevated feet

Endurance:

For Time:

Two rounds of
60 m sled push, (up and back on turf) 90lb/50lb
30 ground to Overhead w/bumper. 45/25
15 Burpee box jumps
30 ground to Overhead w/bumper. 45/25
60 m sled push, (up and back on turf) 90lb/50lb

Lift:

5x5 bent over rows, AHAP

Skill:

5 rounds

15 GHD Situps

5 Strict PU

10 strict dips

View Event →
Monday 8/5/2019
Aug
5
5:00 AM05:00

Monday 8/5/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 RKBS, heavy

10 goblet squats, heavy

150 m row

Workout Warmup:

Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 8 reps @ 75%

Set 5 – 8 reps @ 75%

Set 6 – 8 rep @ 75%

Workout:

For Time

21, 15, 9

Power Clean RX 115/75, RX+135/95, RX++155/105, RX+++185/125

Pull ups, RX +C2B

HSPU

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 80% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)

C.
Every minute, on the minute, for 9 minutes (9 sets):
Power Clean + Power Jerk x 1 rep @ 80%

D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 7 reps @ 90% of your 7-RM weight

*if you don’t know your 7-RM Back Squat, establish that today instead of doing these sets

E.
Three sets of:
Bench Press x 6 reps
Glute Ham Raise x 8-10 reps
Rest 60 seconds

Skill:

50’ hand stand walking

or 10 min of practice

View Event →
Sunday 8/4/2019
Aug
4
8:30 AM08:30

Sunday 8/4/2019

Warmup:

2000 m row, 10 Ball Slams 0n the two min starting with ball slams.

Workout:

For Time:

150 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

150 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

150 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

150 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

150 Meter Run

 


View Event →
Saturday 8/3/2019
Aug
3
7:00 AM07:00

Saturday 8/3/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

9 min alternating EMOM

7 Devil Presses

10 KB swings, heavier bell each round

5 pullups, strict if you can

Workout for time:

Partners of three

50-40-30-20

Dead lifts

Back squats

Pullups

Weight: 115/85-135/95-165/115-185/125

Complete the 50 reps of each movement and then add the weight for the “40” round…etc. Partition reps as necessary. partners can act as the rack for back squats.

View Event →
Friday 8/2/2019
Aug
2
5:00 AM05:00

Friday 8/2/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

10 goblet squats, heavy bell

10 SDHP, heavy bell

10 one legged DL, 5 each

150 m row

Workout Warmup: Strength

Dead lift:

5x3 starting at 75% and working up to a heavy triple.

Workout:

5 rounds of:

10 power snatches, 95/65, RX+ 115/75, RX++135/95

10 box jumps

3 MU’s, or 7 C2B pullups, or 12 chin over pu’s

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-6 = @ 80%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 2 second pause at bottom x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Skill:

Ring MU practice

Max set in 3 min, rest 3 min and repeat.

View Event →
Thursday 8/1/2019
Aug
1
5:30 AM05:30

Thursday 8/1/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

10 air squats

10 push ups

10 V-ups

Workout Warmup:

Set up station and warmup movements.

Workout and Endurance:

Crossfit Golf

Objective is complete each movement in as few sets as possible.

Complete all reps before moving to next.

No more than 10 seconds rest between sets, no more than 30 seconds rest between movements.

Par for the course = 26

Buy-in: 500 meter Row

50 Empty BB Thrusters (Par 2) 45/35lb

50 Double Under (100 Single Under) (Par 3)

50 KBS (24/16kg) (Par 3)

50 Air Squats (Par 3)No more than 1 second rest between squats or it will count as a set.

50 Ring Rows (Par 3) Feet under bar for RX

50 Slam Balls (Par 2) 30/20lb

50 Toes to Bar (Par 4)

50 Wall Ball Shots (20/14) (Par 4)

50 Sit-ups (Par 2) palms on the ground

Scoring: Points


Lift and skill:

Make up a lift and skill you missed this week

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Wednesday 7/31/2019
Jul
31
5:00 AM05:00

Wednesday 7/31/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 DB Snatches

10 DB Squats

10 push ups

Workout Warmup:

Bench Press:

5@70%-5@75%-3@80%-3@85%-2@90%

Or:

4 rounds of

5 devils press

2 Wall Walk

15 GHD Sit ups

Workout:

1000/850m row buy in then:

3 rounds for time

50 Double unders

10 Front Squats 115/85, RX+135/95, RX++155/115

400 m run

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

Followed by…

Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep

*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep

*Sets 1-2 = @ 80% of 1-RM Power Snatch
*Sets 3-4 = @ 85% of 1-RM Power Snatch
*Sets 5-6 = @ 90% of 1-RM Power Snatch

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 2 second pause at bottom x 3 reps

*Sets 1-2 = @ 70%
*Sets 3-5 = @ 75%

E.
Three sets of:
Bent Over Row x10 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

Skill:

Peg board practice

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Tuesday 7/30/2019
Jul
30
5:00 AM05:00

Tuesday 7/30/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

25 Jumping jacks

25 mtn climbers

25 lunges

10 push ups

10 knee raises on rig

150 m row

150 m run

Workout Warmup:

Take 10 min to set up your station and warmup each movement.

Workout and Endurance:

John Crisci

For Time

25 Box Jumps (24/20 in)

25 Pull-Ups

25 Kettlebell Swings (24/16 kg)

25 Air Squats

  • 25 Sit-Ups

    25 Deadlifts (135/95 lb)

    25 Wall Ball Shots (20/14 lb)

    25 Burpees

    25 Power Cleans (135/95 lb)


This Firefighter Hero WOD is dedicated to John Crisci, FDNY, HazMat 1, who was killed on September 11, 2001. John Crisci, 48, of Holbrook, was a lieutenant with the New York City Fire Department's hazardous materials unit. After leaving the north tower, he died in the south tower.

Crisci "was tenacious, maybe stubborn, but he had a heart of gold," said his brother, Lenny, also of Holbrook, a retired New York City police officer who spent a week at Ground Zero looking for him. He didn't find him, but his body was ultimately recovered.

Lift:

12 min EMOM:

1 power snatch+1 squat snatch working up in weight.

Skill:

3 rope climbs

10 ring dips

3 rounds

View Event →
Monday 7/29/2019
Jul
29
5:00 AM05:00

Monday 7/29/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

6 min Alternating EMOM

150 m row

150 m run

Workout Warmup:

10 min alternating EMOM

6 Barbell curls AHAYC

6-10 Ring Dips, scale to box dips

Workout:

3 rounds of

400 m run or 500m row

21 Thrusters 95/65

15 KB SDHP 32/24kg

9 V-ups

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps

Build over the course of the 4 sets.

B
Every 90 seconds, for 12 minutes (8 sets):
Snatch + Hip Snatch x 1 rep

*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Set 3 = @ 75% of 1-RM Snatch
*Sets 4-5 = @ 80% of 1-RM Snatch
*Sets 6-8 = @ 85% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk with a 2 second pause in catch

*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean & Power Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 4-5 reps @ your 7-RM Back Squat Weight

E.
Three sets of:
Bench Press x 8 reps
Romanian Deadlift x 6 reps (Aim to use 75%+ of your 1-RM Clean for these)
Rest 60 seconds

Skill:

Work on two goats for 20 min.

View Event →
Sunday Funday 7/28/2019
Jul
28
8:30 AM08:30

Sunday Funday 7/28/2019

Workout:

Every 90 seconds, for 30 minutes (4 sets) of:

Station 1 – 15/10 cals Assault bike.

Station 2 – 25 sledge hammers to tire

Station 3 – 250/200 Meter Row

Station 4 – 25 ball slams

Station 5 – 50 Double-Unders

Then:

Every 2 mins for 30 mins, alternating between:

Run, 400 m

30 Wall Balls, 20/14 lbs

Run, 400 m

30 Ring Rows

15 Burpee Box Jump Overs, 24/20 in


View Event →
Saturday 7/27/2019
Jul
27
7:00 AM07:00

Saturday 7/27/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

Take 10 min to 5x3 clean and jerks working up to workout weight++

Workout:

As a Team of 2, Complete 2 rounds for time of:

1200m Row

100 Air Squats

40 shoulder to overhead, 115/75, RX+ 135/95

30 Push-up, elevated feet

20 box jump overs

One partner works at a time, partition reps as necessary


View Event →
Friday 7/26/2019
Jul
26
5:00 AM05:00

Friday 7/26/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Barbell warmup, then with empty bar do 5 hang power snatch+ 5 OH squats+5 snatch balances.

Workout Warmup: Strength

Bench Press, 5x5@ 75%, add weight if you can, or:

4 rounds of:

30 sec Hand Stand hold

10 Ring or stationary bar dips

10 - 15 GHD Situps

Workout:

15-12-9:

Power Snatch (95/65), RX+115/75, RX++135/95

Box Jump Overs (24”/20″)

Directly Into…

15-12-9:

Overhead Squats (95/65)RX+115/75, RX++135/95. Do Front Squats if unable to do OH Squats.

Lateral Barbell Burpees


Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-6 = @ 80%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 2 second pause at bottom x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Skill:

Ring MU practice

Max set in 3 min, rest 3 min and repeat.

View Event →
Thursday 7/25/2019
Jul
25
2:00 PM14:00

Thursday 7/25/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

6 min AMRAP

Sled push, teams of 3 or 4. One team member pushes to one of the others at end of turf than that team member pushes It back to other team mate. continue this pattern for 6 min. Each direction is a rep.

Workout and Endurance:

18 min AMRAP

400 m Run or 500 m row buy in., then AMARP in the remaining 18 min.

15 Russian Twists 45/25lb

15 Bumper ground to overhead, 45/25lb

15 OH lunges with bumper 45/25lb

15 Burpee to bumper

Lift and Skill:

Make up a lift and skill you missed this week.

View Event →
Wednesday 7/24/2019
Jul
24
5:00 AM05:00

Wednesday 7/24/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 m run

250 m row

Barbell warmup

Workout Warmup:

Power cleans:

10 min EMOM, warm up to 75%, start @80% one rep every min. AHAP

Workout:

5 rounds for time of:

9 Power Cleans (135/95) RX+(155/105)RX++(185/125)

15 Push-ups

21 Air Squats

150 m run

Lift:

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk x 1 rep

*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 1 jerk)

C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-2 = @ 70% of 1-RM Power Snatch
*Sets 3-4 = @ 75% of 1-RM Power Snatch
*Sets 5-6 = @ 80% of 1-RM Power Snatch

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 2 second pause at bottom x 3 reps

*Sets 1-2 = @ 75%
*Sets 3-5 = @ 80%

E.
Three sets of:
Pull-Ups x 8 reps
Barbell Reverse Lunges x 5 reps each leg
Rest 45 seconds

Skill:

15 strict HSPU

20 Kipping HSPU

View Event →
Tuesday 7/23/2019
Jul
23
5:00 AM05:00

Tuesday 7/23/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Two rounds

10 single leg DL’s (5 each)

10 RKBS heavy KB

10 SDHP heavy KB

150 row

Workout Warmup:

10 min EMOM

Dead Lift, warmup to 85% then one lift on the minute as heavy as you can handle.

Workout: Donny

21-15-9-9-15-21 Reps, For Time

Deadlifts (185/125) Hero (225/155 lb)

Burpees

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

The "Donny" Hero WOD was first posted on the CrossFit Main Site as the workout of the day fro Wednesday, August 21, 2013 (130821).

Endurance:

5 Rounds:

50 Walking Lunges

30 AbMat Sit-ups, palms on the ground

15 Slam balls

150 m run

Lift:

12 min EMOM

1 Power clean+1 squat clean AHAP. (as heavy as possible)

Skill:

20 Ring MU’s, or 30 C2B pullups

View Event →
Monday 7/22/2019
Jul
22
5:00 AM05:00

Monday 7/22/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 RKBS

10 goblet squats

150 m row

Workout Warmup: Strength

Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 8 reps @ 75%

Set 5 – 8 reps @ 75%

Set 6 – 8 rep @ 75%

Workout:

15 min AMRAP:
5 Bar Muscle-ups
10 Handstand Push-ups
20 Air Squats
40 Double Unders
* Scale 5 BMU to 5 C2B or 4 strict Pull ups

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch + Hip Snatch x 1 rep

*Set 1 = @ 60% of 1-RM Snatch
*Set 2 = @ 65% of 1-RM Snatch
*Set 3 = @ 70% of 1-RM Snatch
*Sets 4-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk with a 2 second pause in catch

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk

D.
In 15 minutes, establish a 7-RM Back Squat

E.
Three sets of:
Bench Press x 8 reps
Romanian Deadlift x 8 reps (Aim to use 70%+ of your 1-RM Clean for these)
Rest 60 seconds

Skill:

4 rounds of

10 ring dips

5-10 strict pull ups

10 -15 GHD sit ups

View Event →