Monday 12/18/2017
Dec
18
5:00 AM05:00

Monday 12/18/2017

Emily

Warmup:

1000 m row

Mobility:

CS/Dynamic stretch

B Warmup:

10 goblet squats

10 kb swings

10 lunges (unweighted)

150 m row sprint

Workout Warmup:

Back Squat, we will redo squat routine performed on 11/6

Warm up back squat to body weight, then:

On the 3 min for 5 sets, (body weight) if you did this on 11/6, use same weight.

Max set, no rest in standing position!!!

Record total reps with wod score.

Workout:

7 min AMRAP

3 hang power cleans 115/75, RX+ 135/95, RX++ 155/105

3 Hand release push-ups

6 hang power cleans

6 Hand release push-ups

9 HRPU's

9 HPC's

etc.

Lift:

Push Press:

Warm up to 70% then:

7X3 adding weight as you can

Skill:

HSPU, 15 strict-15 extended-30 kipping.

 

 

View Event →

Sunday Funday 12/17/2017
Dec
17
8:30 AM08:30

Sunday Funday 12/17/2017

Warmup:

One mile run or 1600 m row

Workout:

10 rounds of: 

10 slam balls
10 toes to bar
10 hang snatches (75/55)
10 box jumps
10 pull ups
10 thrusters (75/55)
10 burpees
10 cals Row  

150 m run every 3 minutes

                                                                                                                   

View Event →
Saturday 12/16/2017
Dec
16
7:00 AM07:00

Saturday 12/16/2017

Esdrel

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

Coaches choice

Workout Warmup:

1000 m row sprint with partner. Each partner rows 250 meter segment. 

Workout:

In teams of two, complete the following for time:
100 Partnered Burpee Wall Ball Shots 20/14
(you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss)
100 Partner pullovers (total with same wall ball)
100 Double-Unders (each)
100 DB Snatches (total)(50/35)
 

 

 

View Event →
Friday 12/15/2017
Dec
15
5:00 AM05:00

Friday 12/15/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

3 rounds of

10 air squats

10 pushups

10 V-ups

Workout Warmup:

10 min EMOM:

1 PP+ 1 Push Jerk+ 1 split jerk, add weight

Workout:

12 min AMRAP

20 lunges

15 Jerk, 95/65, RX+ 115/75. Split or Push

10 SDHP (same weight as jerk)

Lift:

Split Jerk

On the 90 sec:

1 Push jerk+ 2 Split jerks, add weight maintaining form

Skill:

4 rounds

30 DU's

15 GHD sit ups

View Event →
Thursday 12/14/2017
Dec
14
5:30 AM05:30

Thursday 12/14/2017

Juhee

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Partner Burpee Chest Pass

While one partner holds the medicine ball, the other performs a burpee. Partners chest pass the ball back and forth for max reps in 30 seconds then rest for 30 seconds for four rounds.  Partners stand eight feet apart. 

Workout Warmup:

10 min Alternating EMOM

8 Bicep curls with DB

8 triceps  extensions with DB

Workout:

1000/800M row buy in
Then                                                                                                                                                 4 rounds for time
15 Ball Slams 30/20
15 KB Swing 24kg/16kg
15 Wall Ball 20/14 (10'/9')                                                                                                               15 Burpees to 25 lb bumper

Endurance:

1000/800M row buy in
Then                                                                                                                                                 5 rounds for time:
15 Ball Slams 30/20
15 KB Swing 24kg/16kg
15 Wall Ball 20/14 (10'/9')                                                                                                               15 burpees to 25lb bumper

Lift and Skill: make up a lift and skill you missed this week

View Event →
Wednesday 12/13/2017
Dec
13
5:00 AM05:00

Wednesday 12/13/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

500 m row (fast)

2 rounds of

10 RKBS

10 Goblet Squats

10 KB push presses

Workout Warmup:

10 min alternating EMOM

set of 3-5 Deadlifts working up to workout weight

Every other minute alternate between warming up pullups and DU's

Workout:

7 rounds of:

7 deadlifts, 185 lbs/125 lbs RX+ 225/155 ( you should be able to do this unbroken)

7 Box jumps

7 Pull-ups

28 DU's
 

Lift:

Bench Press

Warmup to 75% then do sets of 5-5-3-3-2-1. Add weight as you can

Skill:

Accumulate 20 strict pullups. Do them weighted if you can.

View Event →
Tuesday 12/12/2017
Dec
12
5:00 AM05:00

Tuesday 12/12/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

40 bear crawl

40' sideways bear crawl, switch direction at 20'

20 air squats

10 pushups

Workout warmup:

10 min alternating EMOM

Power Clean complex of: 

1 from mid thigh+1 from below knee+1 from ground.

10 KB Thrusters

Workout:

The "Chief" 

Five 3-minute AMRAPs

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Then Rest 1 minute

Endurance:

4 rounds, 32 min

90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings, 20/12kg
30 seconds of Rest
90 seconds of ball slams 30/20
30 seconds of Rest
90 seconds of Plank
30 seconds of Rest

Score is total reps + cals. Plank = 25 reps if you hold for 90 sec. 
 

Lift:

12 min EMOM

Squat cleans, two on the minute starting at 75% add weight as you can.

Skill:

10 min EMOM

Max set of RMU's on the minute for 10 min.

 

 

View Event →
Monday 12/11/2017
Dec
11
5:00 AM05:00

Monday 12/11/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch, calves, quads, hips

B warmup:

With empty bar

10 back squats

10 strict presses

10 good mornings

10 bent over rows

250 m row sprint

Workout warmup:

Back squat

On the 3 minutes do, 5x3 AHAP. (as heavy as possible, about 87.5%)

Workout:

10-9-8-7---3-2-1

Strict press 1/2 body weight

TTB

Lift:

Snatch, 10 min EMOM

Warmup to 50% then:

1 HS +1 SS, add weight as you can and maintain technique. 

Skill:

5 rounds of 10 kipping dips

25 DU's

View Event →
Sunday Funday 12/10/2017
Dec
10
8:30 AM08:30

Sunday Funday 12/10/2017

Warmup:

Burpee Partner Chest Pass

While one partner holds the medicine ball, the other performs a burpee. Partners chest pass the ball back and forth for max reps in 30 seconds then rest for 30 seconds for four rounds.  Partners stand eight feet apart. 

Set up stations and warmup each movement.

Workout:

Bathgate PTSD (kinda) X2

British Charity WOD: From CrossFit Bathgate, "This is a WOD devised by our guys who wish to do this in aid of the service men and women who suffer or have suffered from PTSD [post-traumatic stress disorder]."

The workout was created in support combat stress, the UK's leading veterans' mental health charity, which treats a range of mental health conditions including PTSD, depression and anxiety. "Rise to the challenge." 

With a partner, two rounds. Partition reps as necessary.

  • 1 min Pull-Ups
  • 1 min Air Squats
  • 1 min Kettlebell Swings (24/16 kg)
  • 1 min Double Unders
  • 1 min Push-Ups
  • 1 min Sit-Ups
  • 1 min Lunges
  • 1 min Strict Presses 45/35. (empty barbell)
  • 1 min Mountain Climbers
  • 1 min Dumbbell Push Presses, single arm (35/25)
  • 1 min Box Jumps (24/20 in)
  • 1 min Shuttle Runs Length of outside turf, line to line.
  • 1 min Wall Balls (20/14)
  • 1 min Ball Slams (30/20)
  • 1 min Burpees
  • 1 min Bench Presses (95/65)
  • 1 min Deadlifts (95/65)
  • 1 min Wall Sit (both partners)
  • 1 min Plank Hold (both partners)
  • 1 min Rope Climbs
  • 1 min V-ups
  • 1 min KB Snatches (16/12kg)

Score is total reps completed of all movements. For Wall Sit and Plank count 1 rep per second in static hold (do not count transition or rest time).

 

 

View Event →
Friday 12/8/2017
Dec
8
5:00 AM05:00

Friday 12/8/2017

Holliday Party tonight at Cheluna, 6:30pm

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

40' bear crawl

10 push ups

40' sideways bear crawl, reverse position after 20'

10 V-ups

40' crab walk

10 Supermans

10 high knee raises on rig

Workout warmup:

10 min Alternating EMOM

1st min. 1 HPC+1PC+1SC(PC and SC from ground)

2nd min. 150 m row

Workout:

4 min AMRAP

5 Power cleans(115/75) RX+(135/95)RX++(155/105)

5 Bar over burpees (lateral)

3 min rest

4 min AMRAP

5 power cleans (135/95) RX+(155/105)RX++(185/135)

5 Bar over Burpees

3 min rest

4 min AMRAP

5 Power Cleans (155/105) RX+(185/135)RX++(225/185)

5 Bar over Burpees

Start the additional AMRAP's at beginning. 

Score is total rounds and additional reps of the 3 rounds added together. 

Lift:

4 rounds

10 OH Lunges with Barbell, go as heavy as you can without having to put bar down for 10 reps

Skill: 

Pick a goat to work on for 10 min.

View Event →
Thursday 12/7/2017
Dec
7
5:30 AM05:30

Thursday 12/7/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

6 min partner row/sprint, partners switch every 30 seconds. Going for max meters.

Workout warmup:

10 min EMOM

Bench press, 10 reps. Pick a weight that becomes difficult.

Bent over row with barbell, 10 reps.  

Workout:

10-9-8-7-6-5-4-3-2-1 reps for time of:
push-ups
box jumps, 24″ box/20″ box
air squats
Ball Slams
150 meter row
 

Endurance:

Same as Crossfit

Lift and Skill: 

Make up a lift and Skill you missed this week.

 

View Event →
Wednesday 12/6/2017
Dec
6
5:00 AM05:00

Wednesday 12/6/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds

10 ground to overhead with bumper

5+ dips

10 V-ups

Workout warmup:

Take 10 minutes to do:

5x3 deadlifts working up to your workout weight.

Warm up lunges between sets

Workout:

For time:
Row 1000/800m
Then
5 rounds of:
10 Deadlifts 185/135 RX+ 225/155
20 OH lunges with bumper. 45/25lb
Lift:

Bench Press, warm up to 75% then:

6x3 at 85% ish, if you did this last week, add 5+lbs.

Skill:

Accumulate 30 strict HSPU, use bumpers and ab mat if necessary

View Event →
Tuesday 12/5/2017
Dec
5
5:00 AM05:00

Tuesday 12/5/2017

 

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 KB thrusters

10 swings

5 strict pull-ups

Workout warmup:

10 min Alternating EMOM

3 push presses, working up to something heavy

25 DU's

Workout:

Holbrook, last done 2/17/2017

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

  • 10 Rounds For Time
  • 5 Thrusters 95/65, Hero 115/85 lbs
  • 10 Pull-Ups
  • 100 meter Sprint
  • 1 minute Rest                                                                                                                                   Endurance:
  • 10 Rounds For Time
  • 5 Thrusters 75/55
  • 10 Pull-Ups or Ring Rows
  • 100 meter Sprint
  • 1 minute Rest                          
  •  

Lift:

Squat Cleans:

On the two minutes, 10 rounds of:

1 clean shrug+1 high hang clean+1 squat clean.

Start at 70% adding weight as you can.

Skill:

5 rounds:

15 back extensions on GHD

16 OH lunges with bumper, 45/25

View Event →
Saturday 12/9/2017
Dec
4
11:30 AM11:30

Saturday 12/9/2017

Warmup:

500 m row/400m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

Set up stations and do 10 reps of each movement

Workout:

Partner Workout

As a team of 2 for time

80  Goblet squats 32/24kg's
70  SDHP 95/65lbs
60 DB Snatches 50/35lb
50 Clean and Jerks 95/65
* 3 Burpees Every Minute On The Minute. Partition reps as desired. Both partners must do 3 burpees each minute.

 

View Event →
Monday 12/4/2017
Dec
4
5:00 AM05:00

Monday 12/4/2017

Warmup:

500 m row or run

Mobility:

CS/Dynamic stretch, Bands

B warmup:

3 rounds of:

10 KBS

10 Goblet squats, moving up in weight

150 m row

Workout warmup:

Warmup to 75% of max then on the 3 min do:

5@75%

3@85%

Max set @ 90%

6 reps at 90%

Workout:

21/15/9

Power snatch 95/65, RX+ 115/75, RX++ 135/95

TTB

Lift:

Dead lift, 5 @65%, 5 @75%, Max set @85%, 10 reps @85%

Skill:

150 DU's, 15 GHD Situps every time you break

View Event →
Sunday 12/3/2017
Dec
3
8:30 AM08:30

Sunday 12/3/2017

Warmup:

12 min alternating EMOM

Sled push

150 m run

10 ground to overhead with Sand Bag

Workout:

Deck of Cards WOD:
2 person teams
35 min AMRAP
Hearts – Sandbag over shoulder Blue/Red
Spades – Burpee Box Jumps
Diamonds –Pullups
Clubs –OH Lunges 45lb/25lb plate
*Face cards (Jacks, Queens, Kings)- 10 reps
*Aces- 15 reps                                                                                                                                  *Joker- both partners run a 400.

 

View Event →
Saturday 12/2/2017
Dec
2
7:00 AM07:00

Saturday 12/2/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

Coaches choice

Workout warmup:

Take 7-10 min to set up stations and warm up movements

Workout:

With a partner

25 min. AMRAP
Row 400m
5 TTB
10 KB Thrusters 24/16. 5 each arm
15 SDHP 75/55
One partner rows 400m while the other partner is completing as many rounds as he/she can. Partners switch once rowing partner completes 400m. Score is how many rounds of TTB/SDHP/KBS completed.
 

 

View Event →
Friday 12/01/2017
Dec
1
5:00 AM05:00

Friday 12/01/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Grab a bar and your workout spot. 

10 shoulder kips on rig

10 Romanian DL

10 Front squats

10 Strict presses

10 OH lunges

5 min working on Split Jerk foot placement, no bar then with bar. 

Workout warmup:

10 min EMOM

1 P clean+2 split jerks, stay light and work on technique but work up to workout weight.

Workout:

10-9-8-----3-2-1

Split Jerks 95/65, RX+ 115/75 RX++135/95

5X Lateral bar jumps (50-45-40-35...5)

Lift:

Bench Press, warm up to 75% then:

6x3 at 85% ish

Skill:

Max set of RMU's in 5 min, rest 5 min and repeat. 

View Event →
Thursday 11/30/2017
Nov
30
5:30 AM05:30

Thursday 11/30/2017

Tomi

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

Burpee Partner Chest Pass

While one partner holds the medicine ball, the other performs a burpee. Partners chest pass the ball back and forth for max reps in 30 seconds then rest for 30 seconds for four rounds.  Partners stand eight feet apart. 
 

Workout warmup:

10 min EMOM

Rope climb, bring long socks

Dumbbell bench press

Workout and Endurance:

Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following movements:

Weighted situps, with bumper 15/10 pullover style. Bumper must touch ground behind your head and between heals.

Lunges, jumping OK

KB Swings 20/12kg

Burpees

Complete all 8 sets of one exercise before moving on to the next. One minute of rest between each movement.

Score is the total of the lowest # of reps for each movement.

Lift and Skill: Make up a lift and skill you missed this week

View Event →
Wednesday 11/29/2017
Nov
29
5:00 AM05:00

Wednesday 11/29/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

80' Bear crawl, length of rig and back

Then with empty bar:

2 rounds of:

10 front squats

10 strict presses

10 bent over rows

Workout warmup:

10 min Alternating Emom

Squat clean, working up in weight

Set of strict Pull-ups

Workout:

1000/800m Row
50 Wall balls 20/14lb-10'/9'
30 Power cleans 115/75, RX+ 135/95
50 Wall balls
400 m run, or 500/400m Row

Lift:

Squat Snatch

5x3 on the 2 min. Start at 50%

Skill:

5 rounds of

set of strict dips

15 GHD Sit-ups

View Event →
Tuesday 11/28/2017
Nov
28
5:00 AM05:00

Tuesday 11/28/2017

Brian Bradshaw

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

150 m row

10 ball slams

10 squats with slam ball

10 shoulder kips

Workout warmup:

Take 10 minutes to warmup Deadlift, pullups, DU's and HSPU.

Workout:

Bradshaw, last done 2/17/2017

  • 7 Rounds For Time (Hero is 10 rounds)
  • 3 Box push ups, (regular push ups with feet on 20" box), Hero 3 Handstand Push-Ups
  • 6 Deadlift (185/125) Hero (225/155 lb)
  • 12 Pull-Ups
  • 24 Double-Unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert.

Endurance:

Modified Bradshaw

10 Rounds For Time

  • 3 Box Push-Ups (regular push ups with feet on a box)
  • 6 Deadlift 135/95
  • 12  Burpee Pull-Ups
  • 24 Double-Unders, or jumping bar touch

Lift:

Strict Press

5x5 starting at 60%

Skill:

Max set of ttb for 5 min

 

View Event →
Monday 11/27/2017
Nov
27
5:00 AM05:00

Monday 11/27/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 m row sprint

3 rounds of:

10 squats

10 push ups

10 V-ups

Then 250m row sprint

Workout warmup:

Back squat, warm up to 70% then 4X7 0n the three min at 75%ish. 

Workout:

3 rounds for time of:
400 meter run
15  KB clean and jerk right arm 24 kg (16 kg)
15  KB clean and jerk left arm 24 kg (16 kg)
Lift:

Push press, 2 x3, then 2x2, then 1x1. Start at 70% add weight as you can. Make sure your dip is vertical. (do not lean forward at all during dip and drive).

Skill:

Accumulate 150 DU's. Every time you break do one rope climb. 

 

View Event →
Sunday Funday 11/26/2017
Nov
26
8:30 AM08:30

Sunday Funday 11/26/2017

Warmup:


3 rounds of:
100 yard farmer’s carry 32/24, 20/16
100 yard waiters walk 24/16
40 yard prowler push (down and back) 90lbs. 

Workout:

10 rounds with a partner:

Alternate movements

20 v-ups

20 ball slams 30/20

20 KB snatches 20/12kg

20 burpees

20 DU's

 

 

 

View Event →
Saturday 11/25/2017
Nov
25
7:00 AM07:00

Saturday 11/25/2017

Johanna

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

Coaches choice. 

Workout warmup:

10 min alternating EMOM

set of dips

set of strict Pull ups

Workout:

“In teams of two, partners alternate movements to complete as many rounds and reps as possible in 18 minutes of:
5 Burpee Box Jump-Overs (24″/20″)
10 Power Snatches 75/55                                                                                                           150 m run
 

View Event →
Friday 11/24/2017
Nov
24
8:15 AM08:15

Friday 11/24/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

6 min partner row, partners switch every 30 seconds. Row for total distance. 

Workout warmup:

Set up stations and warm up each movement. 

Workout:

5 rounds for time of:
20 calories on the rower
15 pushups
10  elevated ring rows. (Feet on 20"box)
5 two handed kettlebell presses. As heavy as you can go without breaking up reps. 

 

Lift and Skill:

Work on your weakest lift and skill

View Event →
Thursday 11/23/2017 Earn your Turkey Workout. Mimosas post wod!
Nov
23
9:00 AM09:00

Thursday 11/23/2017 Earn your Turkey Workout. Mimosas post wod!

 

Happy Thanksgiving! 

Warmup:

500 m row or 400 m run

Mobility and warmup:

Organize a team and set up station and do 10 reps of each movement.

Workout:

With teams of four

4000 M Row

 1 mile run (3 laps on soccer field = 450 yds)

100 wall balls 20/14, 10'/9'

100 pullups, MU's count for 3

100 front squats (95/65)

100 burpees

200 partner pullovers 4 lb. wall ball, 6' apart

4 sled pushes, length of outdoor turf and back equals one rep.

The row and run cannot be done concurrently. One team member will be either rowing or running until the distance for both is completed.  All other movements, (one person works at a  time except partner pullovers) will be performed while a team member is either rowing or running. You can do movements in any order but you must complete the 100 reps of the movement you're doing before you can move on to the next movement. The sled push can be performed any time during the workout. Each team member will do one sled push with a partner on the sled. Each partner must also be rider on the sled.

The wod is complete when all movements are performed and row and run distance are complete.

Mimosas Post wod.

 

View Event →
Wednesday 11/22/2017
Nov
22
5:00 AM05:00

Wednesday 11/22/2017

THANKSGIVING WEEKEND SCHEDULE:

Thanksgiving Day we will have one wod at 9am.

Friday we will have 8:15am and 9:15am classes only.

Saturday and Sunday will be normal schedule.

Yuri

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

40 mtn climbers

20 KB snatches, 10 each arm

10 burpees

Workout warmup:

100 air squats for time

Workout:

21 DB Snatch (50/35) Right
21 DB Snatch (50/35) Left
100 m sprint
15 DB Snatch (50/35) Right
15 DB Snatch (50/35) Left
100 yard sprint
9 DB Snatch 50/35) Right
9 DB Snatch (50/35) Left
100 yard sprint
Lift:

Bench Press:

10x3 on the 2 min. Start at 80-85%. add weight if you can.

Skill:

Max dips for 5 min.

View Event →
Tuesday 11/21/2017
Nov
21
5:00 AM05:00

Tuesday 11/21/2017

Warmup:

500 m row 0r 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of:

10 jumping squats

10 SDHP's

10 KBS

Workout warmup:

10 min alternating EMOM

5 SDL's (Sumo Dead Lifts), warm up to 50% and add weight as you can.

150 m row

Workout:

"Christine"

  • 3 Rounds for Time
  • 500 meter Row
  • 12 Deadlifts (Bodyweight)
  • 21 Box Jumps (24/20 in)

Endurance:

"Christine +"

  • 4 Rounds for Time
  • 500/400 meter Row
  • 12 Deadlifts (Bodyweight)
  • 21 Box Jumps (24/20 in)

Lift:

Strict Press

5x5 starting at 60%

Skill:

Max TTB for 5 min

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Monday 11/20/2017
Nov
20
5:00 AM05:00

Monday 11/20/2017

Thanksgiving Day we will have one wod at 9am.

Friday we will have 8:15am and 9:15am classes only.

Saturday and Sunday will be normal schedule.

April eyeballing me...

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch, use bands to mobilize hips for squats

B Warmup:

Form a line in groups of 3, each person works at the same time (Congo line). Movements are:

3 rounds of:

10 wall balls

10 KB Swings

10 V-ups

Workout warmup:

Back squat:

Every  3 minutes for 15 minutes: Back Squat  4 reps @ 80-85%. Every set should be at the same weight. If to easy then move up weight but you must get 4 reps.
 

Workout:

One round for time:

500m row

40 double unders

30 pull ups

20 hspu's, or equivalent sub.

10 power snatch 115/75. RX+ 135/95

Lift:

Snatch:

1 shrug+1 Pull+1 Snatch (squat) 8 rounds on the 90 sec. 

Skill:

For time, 30 TTB

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Sunday Funday 11/19/2017
Nov
19
8:30 AM08:30

Sunday Funday 11/19/2017

Warmup:

3000 m Partner Row, switch every 250 m. 

Workout:

Deck of Cards WOD:
2 person teams
35 min AMRAP
Hearts – Shoulder to overhead 95/75
Spades – Bar facing burpees
Diamonds –Knees to Elbows
Clubs –Goblet Squats 32/24kg
*Face cards (Jacks, Queens, Kings)- 10 reps
*Aces- 15 reps                                                                                                                                  *Joker- both partners run a 400.

 

Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 reps of knees to elbows. Team member 2 must wait until their partner has completed all of the reps on that card before they can flip over the next card. This alternating rotation will continue until the 35 minutes are up. If you make it all the way through the deck, simply re-shuffle the deck and keep going.

 

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