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WOD Monday 3.9.15

12 Minutes EMOM
1 Clean

Then

12 Minutes AMRAP
7 Hang Clusters 115/75#
7 Burpee Box Jumps 24/20”

Optional Accessory Work
3x
DB Bulgarian Split Squat x 8 @30X1
Rest As Needed
Barbell Hip Thrust x 8-10
Rest As Needed

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Open WOD 15.2 Friday 3.6.15

For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats (95 / 65 lb.)
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats (95 / 65 lb.)
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats (95 / 65 lb.)
  14 chest-to-bar pull-ups

Etc., following same pattern

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WOD Thursday 3.5.15

*Reminder*
We will be streaming live coverage of the CrossFit Games Open from 5-6PM.
Evening Schedule of Classes is 4PM and 6PM only!

12 Minutes Every Minute on the Minute
Min 1: 40 Double Unders – VIDEO
Min 2: 5 Toes To Bar @31X0 – VIDEO
Min 3: 6-8 Alternating Pistol Squats
Then
6 Rounds Ror Time
Buy In: 1 Minute Wall Sit Hold
Run 200 Meters
15 Air Squats – VIDEO
15 Sit-ups – VIDEO
Cash Out:1 Minute Wall St Hold

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WOD Wednesday 3.4.15

21-15-9 Reps For Time
Power Clean 135/95# – VIDEO
Bar Facing Burpee – VIDEO
Rest 5 Minutes
12-9-6 Reps For Time
Power Clean 135/95#
Bar Facing Burpee
 
Extra Optional Work
3x
45 Seconds Free Handstand Hold
(Accumulated is Ok)
Rest As Needed
Reverse Snow Angels x 10
(Do These Slow and Controlled)

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WOD Tuesday 3.3.15

For Time:
21 Thrusters 95/65# – VIDEO
7 Muscle-Ups
18 Thrusters 95/65#
6 Muscle-Ups
15 Thrusters 95/65#
5 Muscle-ups
12 Thrusters 95/65#
4 Muscle-Ups
 
Extra Optional Work:
Seated Strict Barbell Press
3 x 5
Rest As Needed
Dumbbell Bent Over Row
3 x 8
(1 Second Pause At Top)
Rest As Needed

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WOD Monday 3.2.15

7 Minutes AMRAP
10 Chest-2-Bar Pull-ups – VIDEO
15 Box Jumps 24/20’’ – VIDEO
20 Kettle Bell Swings 53/35# – VIDEO

Extra Optional Work:
Back Squat – VIDEO
5 x 3 @ 75% of 1RM

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WOD Friday 2.27.15

Open Workout 15.1

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WOD Thursday 2.26.15

**Reminder**
Evening Class Schedule Is As Follows
4PM, 6PM, 7PM
There will NOT be a 5PM Class

12 Minutes EMOM
Min 1: 40 Double Unders – VIDEO
Min 2: 10-15 Meters Handstand Walk
Min 3: 15-20 Second L-Sit
(Last Week Of This)
Then
3 Rounds For Total Time
Run 800 Meters
Rest 4 Minutes

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WOD Wednesday 2.25.15

5 Minutes AMRAP
10 Front Squats 135/95# – VIDEO
10 Chest-to-Bar Pull-ups – VIDEO
At the 8 Minute Mark…
3 Rounds For Time Of
15 Wall Ball Shots 30/20# – VIDEO
Run 400 Meters
Then
3x
Dip To Upper Arm Support x 8-10
(Use Jerk Blocks For These)
Rest As Needed
This is NOT Optional, The Class Will Do These

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WOD Tuesday 2.24.14

3 Rounds For Time
7 Deadlifts 315/205# – VIDEO
7/5 Muscle-ups
Rest 5 Minutes
3 Rounds For Time
20 Kettlebell Swings 70/53# – VIDEO
20 Burpees (Touching Target Outside of Overhead Reach) – VIDEO
Then
Optional Accessory Work
3x Not For Time
Weighted GHD Hip Extensions x 8 (10X3) – VIDEO
RAN
Barbell Hip Thrust x 8
RAN
Glute Ham Raise x 8-10

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WOD Monday 2.23.15

Back Squat
Work To A 1RM – VIDEO
Then
Open Workout 13.4
7 Minutes AMRAP
3 Clean and Jerk 135/95# – VIDEO
3 Toes To Bar – VIDEO
6 Clean and Jerk 135/95#
6 Toes To Bar
9 Clean and Jerk 135/95#
9 Toes To Bar
Continue Ascending By 3 Each Round
Record Total REPS
 
Optional Accessory Work
3x
Barbell Bent Over Row x 8
(1 Second Pause With Bar Touching Chest)
Rest As Needed
Reverse Snow Angels x 10
Rest As Needed
Strict Handstand Pushup x 10-15 VIDEO
(Accumulated is ok)
Rest As Needed

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WOD Friday 2.20.15

Front Squat
3-3-3-1-1-1 Reps – VIDEO
Then
4 Rounds For Time
15 Deadlifts 225/155# – VIDEO
15 Hand Release Pushups – VIDEO
15 Box Jumps 24/20” – VIDEO

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WOD Thursday 2.19.15

12 Minutes Every Minute on the Minute
Min 1: 40 Double Unders – VIDEO
Min 2: 10-15 Meters Handstand Walk
Min 3: 15-20 Second L-Sit
(Continue Building Here)
Then
For Time
Row 1K
Run 800 Meters
50 Sit-ups – VIDEO
30 Strict Handstand Pushups

Extra Optional Work
10 Minutes Every Minute on the Minute
1-6 Muscle-ups
(Try for A Little More Than Last Week)

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WOD Wednesday 2.18.15

3 Minutes AMRAP
5 Thrusters 115/75# – VIDEO
5/3 Muscle-Ups
Rest 3 Minutes
3 Minutes AMRAP
7 Power Cleans 135/95# – VIDEO
7 Ring Dips – VIDEO
Rest 3 Minutes
Repeat Starting From the Top
 
Extra Optional Work
3x
Dip To Upper Arm Support x 8-10
(Use Jerk Blocks For These)
Rest As Needed
Bent Over Barbell Rows x 8
(1 Second Pause With Bar Touching Chest)
(More Weight Than Last Week)
Rest As Needed