WOD


2017-11-20


11/20/2017
Front Squat (2-2-2-2-2)
Take 15-20 minutes to build to a heavy double or 2RM.

**30 second plank hold after each set.
Metcon (Time)
4 RFT:
9 Front Squats, 135/95#
7 Strict HSPU
5 Ring Muscle Ups

Record time to complete.

Scales:
115/75, 95/65, 75/55 or less
hspu negatives or strict db press
5 c2bs/pull-ups/ring rows PLUS 5 ring dips/banded dips/bench dips


WOD


2017-11-18


11/18/2017
Metcon (Time)
Partner WOD!

5 RFT:
800m Row/Run*
25 KB Swings, 70/53#
25 Toes Through Rings

*partners will switch every 200m. For example, I row 200, you run 200, I run 200, you row 200.
One partner works, one partner rests.

Scales:
53/35# KB or less
hanging knee raises or v-ups or modified v-ups


WOD


2017-11-17


11/17/2017
Deadlift (4x4 (Level Load))
**5 Barbell Rollouts after each set.
Metcon (Time)
For Time:

Buy-in: 400m Run
2 Rounds:
30 Wall Balls, 20/14#
20 Ring Dips
10 Deadlifts, 185/135#
Cash-out: 500m Row

Scales:
14/10# MB
banded dips or bench dips or pushups
155/105, 135/95# or less


WOD


2017-11-16


11/16/2017
Split Jerk (1-1-1-1-1)
** Accumulate 30 seconds of handstand holds between sets.
Metcon (AMRAP - Rounds)
16 E2MOM:
6 KB Lunges, 53/35#
7 HSPU
8 T2B
9 KB Swings, 53/35#

Scales:
35/26# or less
box hspu or db press
hanging knee raises or v-ups or modified v-ups


WOD


2017-11-15


11/15/2017
Metcon (Time)
2 RFT:
50 Double Unders
10m Sled Push, 135/95#
50 MB Squat Cleans, 20/14#
10m Sled Push, 135/95#
50 MB Slams, 20/14#
10m Sled Push, 135/95#
50 Russian Twists, 20/14#
10m Sled Push, 135/95#

Record time to complete.

Scales:
scaled number of dubs or 2:1 single under
95/65# sled
14/10# MB


WOD


2017-11-14


11/14/2017
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP:
9 Push Press, 115/85#
6 Pullups
3 Bar Muscle Ups
200m Run

Record rounds plus reps.

Scales:
95/65, 75/55# or less
banded pull-ups or ring rows


WOD


2017-11-13


11/13/2017
Back Squat (4x4 (Level Load))
** 10 Back Extensions (15/10#) between sets
Metcon (Time)
5 RFT:
6 Hang Squat Cleans, 155/105#
9 Barbell Push Ups
12 Box Jumps, 24/20"

Record time to complete.

Scales:
135/95, 115/75, 95/65# or less
regular pushups or pushups from knees
20" jumps or step ups


WOD


2017-11-11


11/11/2017
Metcon (Time)
Partner WOD!

Buy-in: 3200m Run Relay (partners switch every 400)
4 Rounds:
25 Overhead MB Lunges, 20/14#
25 Wall Balls, 20/14#
Cash-out: 3000m Row Relay (partners switch every 500)

*During the 4 rounds, one partner does lunges, one partner does wall balls. Switch each round.

Record time to complete.

Scales:
14/10# MB


WOD


2017-11-10


11/10/2017
Strict Press (3-3-3-3-3)
Take 15-20 minutes to establish a heavy triple or a 3RM.
Metcon (Time)
For Time
Chipper Style:

30 HSPU
40 Pull Ups
50 Hollow Body Rocks
60 Walking Lunges
70 Push Ups
80 Air Squats

Record time to complete.

Scales:
box hspu or db press
banded pull-ups or ring rows
pushups from knees


WOD


2017-11-09


11/09/2017
Metcon (AMRAP - Rounds)
24 Minute EMOM:
Min 1: 12 OTB Jumps, 24/20":
Min 2: 200m Row

Record rounds completed.

Scales:
20" or step ups


WOD


2017-11-08


11/08/2017
Squat Clean (2-2-2-2-2)
Take 15-20 Minutes to establish a heavy double.
Metcon (Time)
3 RFT:
10 Push Jerks, 135/95#
30 Double Unders
200m Run
30 Double Unders
10 Squat Cleans, 135/95#

Scales:
115/85, 95/65, 75/55#
less dubs or 2:1 singles


WOD


2017-11-07


11/07/2017
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP:
20 KB Swings, 53/35#
400m Run
20 KB Snatches (10/arm)
500m Row

Record rounds plus reps - Run and row count as 1 rep every 10m completed.

Scales:
35/26# or less


WOD


2017-11-06


11/06/2017
Front Squat (5-4-3-2-1)
Take 20 minutes to establish a heavy load.

**20m Overhead KB Walk between each set, 35/26# (one in each hand)
Metcon (Time)
9-7-5-3-1:
C2B Pull Ups
Hang Cleans, 95/65#
Front Rack Lunges
Bar Facing Burpees

Record time to complete.

Scales:
banded c2b, pullups, banded pullups, ring rows
75/55#
step overs

**In the remaining class time, accumulate 3 minutes of a plank hold. Perform 10 burpees each time you drop.


WOD


2017-11-04


11/04/2017
Metcon (AMRAP - Rounds and Reps)
Partner WOD!

20 Minute AMRAP:
10 Clean and Jerks, 135/95#
10 Push Ups
10 BB Front Rack Lunges
10 Calorie Row
*one partner must be in a static hold on the pullup bar in order for reps to count

Record rounds plus reps.

Scales:
115/85, 95/65, 75/55#
pushups from knees


WOD


2017-11-03


11/03/2017
Deadlift (3-3-3-3-3)
Take 15-20 minutes to find a max load.

**10 V-Ups between each set**
Metcon (Time)
For Time:
21-15-9
Deadlift, 225/155#
HSPU
*10 Calorie Assault Bike after each round

Scales:
205/145, 185/135, 155/105 or less
box hspu or db press


WOD


2017-11-02


11/02/2017
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP:
5 Burpee Box Jumps 24/20"
10 Air Squats
15 Sit Ups

Record rounds plus reps.

Scales:
20" or step ups


WOD


2017-11-01


11/01/2017
Push Jerk (1-1-1-1-1)
Take 15-20 minutes to find a heavy load.
Metcon (Time)
4 RFT:
10 Push Jerks, 135/95#
10 Ring Dips
50 Double Unders

Record time to complete.

Scales:
115/85, 95/65, 75/55
banded ring dips or box dips or pushups
30 dubs or 2:1 singles


WOD


2017-10-31


10/31/2017
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


WOD


2017-10-30


10/30/2017
Front Squat (3-3-3-3-3)
Take 15-20 minutes to find a max load.

**5 Barbell Rollouts between sets**
Metcon (AMRAP - Rounds and Reps)
7:00 AMRAP
10 Pushups
5 Squat Cleans, 135/95#
200m Run

Rest 2:00 and Repeat

Score is the worst AMRAP.

Scales:
pushups from knees
115/85, 95/65, 75/55#


WOD


2017-10-28


10/28/2017
Power Clean (1-1-1-1-1)
Take 15 minutes to establish a heavy load.
Metcon (AMRAP - Rounds and Reps)
Partner WOD
Take 15 minutes to establish max power clean (combined total). Divide total by body weight. Use as multiplier for WOD below.

16 Minute AMRAP:
8 Power Cleans, 155/105#
8 Ring Dips
8 KB Combos, 53/35# (1 SDHP, 1 Russian KB Swing, 1 American KB Swing)

Example: Athlete A power cleans 250 and Athlete B power cleans 185, that's a total of 435. Athlete A's bodyweight is 175 and Athlete B's bodyweight is 145 for a total of 320. Divide 435 by 320 and you will get 1.36. In the AMRAP, if the partner gets 6 + 16 as their score, multiple 1.36 times 6.16 for a total of 8.38, or 8 + 38.

Scales:
135/95# or less
banded ring dips/bench dips/push-ups
35/26# KB or less


WOD


2017-10-27


10/27/2017
2 Power Cleans + 1 Squat Clean + 1 Front Squat (1-1-1-1-1)
Take 15-20 minute to find heavy load.
Metcon (Time)
For Time:
10! Complexes
*5 Burpees over the Box, 24/20" after each round

Complex: 1 Power Clean + 1 Squat Clean, 95/65#

Scales:
75/55# or less
20" box or step ups


WOD


2017-10-26


10/26/2017
Snatch (1-1-1-1-1)
Take 15-20 minutes to establish a 1RM.
Metcon (Time)
Re-Test Day!
4 RFT:

6 Power Snatch, 135/95#
9 Pull Ups
12 KB Swings, 53/35#
250m row

Scales:
115/75# or less
banded pull-ups or ring rows
35/26# or less


WOD


2017-10-25


10/25/2017
Metcon (AMRAP - Rounds)
24 Minute EMOM
1) 6 Front Squats, 135/95#
2) 9 Bar Facing Burpees
3) 200m run

Scales:
115/75#, 95/65#, 75/55# or less
step overs


WOD


2017-10-24


10/24/2017
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP:

7 Dumbell Push Press, 35/25#
7 Toes Through Rings
7m Sled Push, 135/95#

Scales:
25/15# DBs or lighter
knee raises or v-ups or modified v-ups
95/65# sled or less


WOD


2017-10-23


10/23/2017
Thruster (2-2-2-2-2)
Take 15-20 minutes to establish heavy double.
Metcon (Time)
3 RFT:

8 Bar Muscle Ups
24 GS Push Ups
72 Double Unders

Scales:
2:1 C2Bs or pull-ups or ring rows
push ups from knees
125 singles


WOD


2017-10-21


10/21/2017
Metcon (AMRAP - Rounds and Reps)
Parter WOD
30 Minute AMRAP:

12 C2B Pull Ups
12 Burpees
12 Dumbell Clean and Jerks, 50/35#
200m run // Plank

One partner working, one partner resting. On the run, one partner runs while the other partner planks. Alternate each round.

Scales:
pull-ups or ring rows
35/25# DBs or less


WOD


2017-10-20


10/20/2017
Strict Press (3-3-3-3-3)
Take 15-20 minutes to establish heavy triple.
Metcon (Time)
18-15-12-9:

Thrusters, 95/65#
Barbell Push Ups
Calorie Row

Record time to complete.

Scales:
75/55#, 65/45#, 55/35# or less
Regular push ups or pushups from knees


WOD


2017-10-19


10/19/2017
Metcon (Time)
5 RFT:
10 Box Jumps, 24/20"
10 KB Swings, 53/35#
10/8 Calories, Assualt Bike
10 Goblet Lunges, 53/35#
10 Ring Dips

Scales:
20" box jumps or step ups
35/26# KB or less
banded ring dips/bench dips/push ups


WOD


2017-10-18


10/18/2017
Back Squat (5-4-3-2-1)
Take 15-20 minutes to establish heavy load.
Metcon (Time)
For Time:

30 Pull Ups
30 Back Squats, 75/45#
30 Sit Ups
20 Pull Ups
20 Back Squats
20 Sit Ups
10 Pull Ups
10 Back Squats
10 Sit Ups

Scales:
Banded pull-ups or ring rows
55/35#


WOD


2017-10-17


10/17/2017
Metcon (AMRAP - Rounds and Reps)
25 Minute AMRAP:

1 Hill Sprint
50 Double Unders
10 Hang Power Clean, 95/65#
:30 Rest

Record rounds plus reps.

Scales:
400m run
30 DUs or 75 singles
75/55# or 65/45# or 55/35#


WOD


2017-10-16


10/16/2017
Fight For Five (Snatch) (5x1)
Pick a weight between 80-90% of your 1RM Snatch. The goal is to complete 5 reps with only 9 total attempts (4 misses allowed).
Metcon (Time)
For Time:

400m run
500m row
25 Burpees
400m run
500m row
25 Burpees
400m run
500m row

Time cap: 16 minutes. Add 1 second for every burpee not completed and every 10m on the row or run not completed.


WOD


2017-10-14


10/14/2017
Metcon (Time)
Partner WOD
3 RFT
6 Hill Sprints, (3 per partner)
12 Clean and Jerks, 155/105#
18 Wall Walks

20/14# Med ball must be carried on the entire workout. If it is dropped, both partners must perform 5 burpees.

Scales:
400m runs
135/95# or 115/85#
80 Shoulder tappers from plank


WOD


2017-10-13


10/13/2017
2 Hang Power Cleans + 1 Jerk (1-1-1-1-1-1)
Perform 2 hang power cleans and 1 jerk
Spend 15 minutes building to a heavy load
Metcon (Time)
4 RFT
8 Hang Power Cleans, 135/95#
500m row
20 Wall Balls 20/14#
200m mb run

Scales:
115/85# or 95/65#
14/10# WB


WOD


2017-10-12


10/12/2017
Metcon (AMRAP - Rounds and Reps)
22 Minute AMRAP
100m Run
10 Alt. Dumbell Snatches, 50/35#
5 Toes Through Rings
5 HSPU

Scales:
35# or less
v-ups or mod v-ups
Db press or box hspu


WOD


2017-10-11


10/11/2017
Front Squat (4 x 2 @ 85% of 1RM)
Metcon (Time)
100 Front Squats, 45/35#
200 Double Unders
*200m run every time you break

Max runs: 10

Scales:
350 singles
26# or less goblet squat


WOD


2017-10-10


10/10/2017
Metcon (AMRAP - Rounds)
30 Minute EMOM
1) 15 Wall Balls, 20/14#
2) 15 SDHP, 75/55#
3) 15 V-Ups
4) 250/200m row
5) 1 Minute Rest

Scales:
14/10#
65/45#
mod v-ups or sit ups


WOD


2017-10-09


10/09/2017
3 Snatch Pulls + 1 Snatch + 1 OHS (1-1-1-1-1-1)
3 Snatch Pulls + 1 Snatch + 1 OHS
Spend 15 minutes building to a heavy load
Metcon (Time)
10 RFT
2 Muscle Ups
6 Box Jumps, 24/20"
8 GS Push Ups

15 minute time cap. Any reps over 15 minutes are 1 second each.

Scales:
4 C2B / Pull Ups / Ring rows
20'' BJ or step ups
Push Ups from knees


WOD


2017-10-07


10/07/2017
Metcon (AMRAP - Rounds and Reps)
Partner WOD
35 Minute AMRAP
400m Partner Run
25 DB Snatches, 50/35#
20 T2B
15 Burpees over Box, 24/20"

Both partners run. One partner working, one partner resting.

Scales:
200m run
35/25# or less db
hanging knee raises, v-ups, mod v-ups
burpee step overs


WOD


2017-10-06


10/6/2017
Metcon (AMRAP - Rounds)
28 Minute EMOM:
Min 1: 5 Squat Snatch, 95/65#
Min 2: 12/10 Calories, Assault Bike
Min 3: 10 HSPU
Min 4: 15 Box Jumps, 24/20"

Scales:
75/55# or 65/45#
10/8 Calories
Step Ups
Box HSPU or DB press


WOD


2017-10-05


10/05/2017
Bench Press (2-2-2-2-2-2)
Spend 15 minutes building to a 2RM
Metcon (Time)
800m run
25 Burpees
600m run
20 Burpees
400m run
15 Burpees
200m run
10 Burpees


WOD


2017-10-04


10/04/2017
Squat Clean (5 x 1 @ 80-85%)
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP
5 Hang Power Cleans, 155/105#
10 Push Ups
15 KB Swings, 53/35#
400m run

Scales:
115/85# or 95/65#
Knee Push ups
44/26#
200m run


WOD


2017-10-03


10/03/2017
Metcon (Time)
10 RFT
3 Dumbell Clean and Jerks, 50/35#
6 Pull Ups
9 Sit Ups
250m row

Scales:
Banded Pull Ups or ring rows


WOD


2017-10-02


10/02/2017
Overhead Squat (2-2-2-2-2-2)
Spend 15 minutes building to a heavy double
Metcon (Time)
25 OHS, 75/55#
100 Double Unders
20 OHS
75 Double Unders
15 OHS
50 Double Unders
10 OHS
25 Double Unders

Scales:
65/45# or just bb
2:1 singles
*Scale to front squat if needed for mobility purposes


WOD


2017-09-30


9/30/2017
Metcon (Time)
Partner WOD
5 RFT
20 Dumbell Thrusters, 35/25#
25 Double Unders
20 Walking Lunges, 35/25#
25 Double Unders
500m row

One partner working, one person resting.

Scales:
25# db or less
2:1 singles


WOD


2017-09-29


09/29/2017
Power Clean (1-1-1-1-1-1)
Metcon (Time)
10!
Power Cleans, 115/85#
HSPU
*2 Muscle Ups after each round

Scales:
95/65#
DB press or box HSPU
4 C2B / pull ups/ ring rows


WOD


2017-09-28


09/28/2017
Metcon (Time)
6 RFT
400m run
10 OHS, 95/65#
10 Burpees
1:00 rest

Scales:
200m run
75/55#


WOD


2017-09-27


09/27/2017
Back Squat (4 x 2 @ 85-90%)
This is a level load
Metcon (Time)
100 Air Squats
80 Push Ups
60 Pull Ups
40 Ring Dips
20 T2B
150 Double Unders

Scales:
Push ups from knees
banded pull ups or ring rows
banded dips
hanging knee raises, v-ups, mod v-ups
2:1 singles


WOD


2017-09-26


09/26/2017
Metcon (AMRAP - Rounds and Reps)
25 Minute AMRAP
9 Box Jumps 24/20"
15 Calorie Row
21 Russian Twists, 20/14#

Scales:
Step ups
14/10# Russian twist or feet on floor


WOD


2017-09-25


09/25/2017
Snatch (3-3-3-3-3-3)
Work to a heavy triple. May reset after each rep.
Metcon (AMRAP - Rounds and Reps)
14 Minute AMRAP
10 Hang Snatches, 75/55#
10 KB Swings, 53/35#
10m Sled push, 135/95#

Scales:
65/45#
44/26#


WOD


2017-09-23


09/23/2017
Metcon (Time)
Partner WOD!
For Time:
Buy-in: 4 Alternating Hill Sprints
50 Calorie Row
50 Wall Balls 20/14#
50 Calorie Row
50 Burpees
50 Calorie Row
50 MB Partner Sit-Ups 20/14#
Cash-out: 4 Alternating Hill Sprints

Both partners run to the hill and alternate sprints. For the remainder of the work, one person working, one person resting.

Scales:
400m run
14/10# MB


WOD


2017-09-22


09/22/2017
Deadlift (2-2-2-2-2-2)
Spend 15-18 minutes building to a heavy double.
Metcon (Time)
21-15-9
Deadlift, 185/135#
Push Ups
Sit Ups
*50 Double Unders after each round

RX+ GHD Sit ups

Scales:
155/105# or 135/95#
Knee Push Ups
2:1 singles or 30 DU's


WOD


2017-09-21


9/21/2017
Metcon (AMRAP - Rounds and Reps)
12 Minute EMOM
1) 4 Snatches @ 60-65% of 1RM
2) 200m row

Rest 3:00

12 Minute EMOM
1) 4 Clean and Jerks at the same weight
2) 200m run
*record weight in notes

Scales:
150m row
100m run


WOD


2017-09-20


09/20/2017
Front Squat (5-4-3-2-1)
Use this scheme to build to a heavy 1RM.
1 min plank between each set.
Metcon (AMRAP - Rounds and Reps)
14 minute AMRAP
5 Front Squats, 95/65#
7 STO, 95/65#
9 Bar Facing Burpees

Scales:
75/55#
Step over Bar


WOD


2017-09-19


09/19/2017
Metcon (AMRAP - Rounds)
25 Minute EMOM
1) 10 Ring Dips
2) 10 T2B
3) 200m run
4) 10 HSPU
5) 10 Dumbell Clean and Jerks, 35/25#

Scales:
Banded dips or Push ups
hanging knee raises, v-ups, mod v-ups
100m run
DB press or Box HSPU
25# or less


WOD


2017-09-18


09/18/2017
Snatch (Spend 15-20 minutes building to a 1RM )
Metcon (Time)
4 RFT
6 Snatch, 135/95#
9 Pull Ups
12 KB Swings, 53/35#
250m row

Scales:
115/85# or 95/65#
Banded Pull Ups or ring rows
44/26#


WOD


2017-09-16


09/16/2017
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
once the WOD is completed we will rest for 4 minutes and then perform a 1 mile run
1-Mile Run (Time)
Max Effort 1-Mile Run


WOD


2017-09-15


09/15/2017
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest


WOD


2017-09-14


09/14/2017
Front Squat (4 x 3 @ 75-80%)
This is a level load
Metcon (Time)
4 RFT
7 T2B
9 Dumbell Thrusters, 35/25#
16 Mystery
400m run

Scales:
Hanging knee raises
25# or less db's
200m run


WOD


2017-09-13


09/13/2017
Push Jerk (5 x 2 @ 80-85% or 1RM)
This is a level load
Metcon (Time)
1 - 10 (Reverse Factorial)
Push Jerk, 155/105#
Pull Ups
*20 Double Unders after each round

Scales:
135/95# or 115/85#
Banded Pull Ups or ring rows
2:1 singles or 10 DU's


WOD


2017-09-12


09/12/2017
Back Squat (3-3-3-3-3-3)
Build to a 3RM
Metcon (AMRAP - Rounds and Reps)
11 Minute AMRAP
7 Back Squats, 95/65#
7 OTB Burpees

Scales:
75/55# or less
Step over Bar


WOD


2017-09-11


09/11/2017
Metcon (Time)
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lbs)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lbs)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lbs)
11 Push Jerks (110/75 lbs)
2001 meter Row

*Athletes may start with Row and end with Run, or start with Run and end with Row

Scales:
24/20 BJ or step ups
115/85# or 95/65#
Pull Ups,banded pull ups, ring rows
155/105# or 135/95#
DB press
53/35#
Hanging knee raises


WOD


2017-09-09


09/09/2017
Metcon (Time)
Partner WOD
For time
4 x 400 Relay Run (2 per person)
8 Rounds
Partner A
4 KB Snatches, each arm 53/35#
8 Burpees
Partner B
4 Squat Cleans, 115/85#
8 Burpees
Then...
4 x 500m Relay Row (2 per person)

Both partners working during the middle portion. Partner A and B have to finish their respective work before moving to the next round. Partners must switch positions after each completed round.

Scales:
35/26# kb
95/65# Barbell


WOD


2017-09-08


09/08/2017
Hang Power Clean (1-1-1-1-1-1-1)
Metcon (Time)
4 RFT
9 Hang Power Cleans, 135/95#
12 STO, 135/95#
15 Calories, Row

Scales:
115/85# or 95/65#


WOD


2017-09-07


09/07/2017
Metcon (Time)
5 RFT
400m run
15 Sit Ups
12 OHS, 115/85#
6 Bar Muscle Ups

Scales:
95/65# or 75/55#
12 C2B or Pull Ups


WOD


2017-09-06


09/06/2017
3 Clean Pulls + 2 Cleans + 1 Jerk (1-1-1-1-1-1-1)
Build to a heavy using the complex
Metcon (AMRAP - Rounds and Reps)
Partner WOD
15 Minute AMRAP
5 Push Ups, 45/25#
4 Junkyard Dogs
3 KB Combos, 53/35#

Scales:
25/10# plate for push ups or less
jump over legs and not arms
35/26# kb

1 Partner does a full round while 1 partner rests
. Resting partner puts plate on working partners back for push ups.
KB Combo = 1 SDHP + 1 Russian KB Swing + 1 American KB Swing.


WOD


2017-09-05


09/05/2017
Metcon (AMRAP - Rounds)
25 Minute EMOM
1) 10-15 GHD Sit Ups
2) 20 Wall Balls 20/14#
3) 25-75 Double Unders
4) 10-15 ring dips
5) 200m run

Scales:
MB Sit up 20/14#
14/10# WB
100 singles
Banded dips, bench dips, box dips, push ups
100m run

Post number of double unders and ring dips completed per round.


WOD


2017-09-04


09/04/2017
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups


WOD


2017-09-02


09/02/2017
Metcon (AMRAP - Rounds and Reps)
Partner WOD
25 Minute AMRAP
30 Calories, Row
20 Wall Ball Tosses over pull up bar, 20/14#
20 Dumbell Power Cleans, 50/35#

One person working, one person resting, with the exception of the wall ball tosses over bar. One partner tosses to the other. If the ball hits the pull up rig or the floor, both partners must do 3 burpees before continuing.

Scales:
14/10#
35/25# or less on DB cleans


WOD


2017-09-01


09/01/2017
Push Press (5 x 2 @ 80-85% of 1RM. This is a level load. )
Metcon (Time)
25 Push Press, 95/65#
25 OTB Jumps, 24/20"
20 Push Press
20 OTB Jumps
15 Push Press
15 OTB Jumps
10 Push Press
10 OTB Jumps

Scales:
75/55#
Step overs (both feet must touch top of the box)


WOD


2017-08-31


08/31/2017
Metcon (AMRAP - Rounds and Reps)
30 Minute AMRAP
250m row
9 TTB
200m run
12 Medball Cleans, 20/14#

Scales:
Hanging knee raises, v-ups, mod v-ups


WOD


2017-08-30


8/30/2017
Snatch (1-1-1-1-1)
For Fight for Five, find a weight that you can hit 5 times. You may only have 4 total misses. If you have more than 4 misses, the weight is too heavy.
Metcon (Time)
5 RFT
5 Hang Snatches, 75/55#
10 Burpees
*40 Double Unders after each round

Scales:
65/45#
2:1 singles or 25 Du's


WOD


2017-08-29


8/29/2017
Metcon (AMRAP - Rounds and Reps)
24 Minute E6MOM
1000m row or 800m run
8 Rings Dips
8 Strict HSPU

Rx+ 12 reps

Scales:
Banded dips, box dips, push ups
Kipping HSPU, Abmat HSPU, db press


WOD


2017-08-28


8/28/2017
Front Squat (5-4-3-2-1)
Metcon (Time)
6!
Front Squats, 185/135#
Power Cleans, 185/135#
Pull Up/CTB Pull Up/Bar Muscle Up

Do a pull up, a CTB pull up and a bar muscle up for 1 rep.

Scales:
Banded Pull Ups or ring rows
155/105# , 135/95#, 115/85#


WOD


2017-08-26


08/26/2017
Metcon (Time)
Partner WOD
6 RFT
20 Deadlifts 185/135#
20 Burpees over the bar
400m relay run*

Scales:
95/65# Deadlifts

*One partner runs 200m, then the second partner runs 200m


WOD


2017-08-25


08/25/2017
Clean (1.1-1.1-1.1-1.1-1.1-1.1)
Build to a heavy double.
1.1 means that you can reset after each rep (no more than 5 seconds)
Metcon (Time)
10!
Cleans, 115/85#
Ring Dips
2:1 Sit Ups
*100m run after each round

Scales:
95/65# or 75/55#
Banded Dips, push ups, box dips, bench dips


WOD


2017-08-24


08/24/2017
Metcon (AMRAP - Rounds)
20 Minute E4MOM
400m run
12 HSPU
12 OH KB Walking Lunges, 35/26#
*will be one kb in each hand
*can use db's

Scales:
200m run
db press
26# or less


WOD


2017-08-23


08/23/2017
Jerk (1-1-1-1-1-1-1)
Spend 15 minutes building to a heavy Jerk. This can be Push or Split
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP
9 Box Jump Overs, 24/20"
6 STO, 155/105#
3 Muscle Ups

Sclaes:
Step overs
135/95# , 115/85#, 95/65#
2:1 Pull Up or C2B Pull ups
Jumping MU
Banded Ring transition


WOD


2017-08-22


8/22/2017
Metcon (AMRAP - Rounds and Reps)
Partner WOD
25 Minute AMRAP
500m row
//
14 Hang KB Cleans, 53/35#
15 Goblet Squats
16 TTB

Scales:
35/26#
Hanging knee raises, v-ups, mod v-ups

*One partner rows, one partner does KB Cleans, TTB and push ups -- then switch.


WOD


2017-08-21


08/21/2017
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


WOD


2017-08-18


08/18/2017
Metcon (Time)
21-18-15-12-9-6-3
Calorie Row
OH Plate Walking Lunges, 45/35#
Pull ups
Sit Ups

Scales:
25/15# Lunge
banded pull ups or ring rows


WOD


2017-08-17


8/17/2017
Deadlift (3-3-3-3-3-3)
Build to a Heavy 3
*Stop at technical failure (not strength)
Metcon (Time)
3 RFT
25 Dead Lifts, 135/95#
20 HSPU
15 Burpees

Scales:
115/85#
DB press


WOD


2017-08-16


08/16/2017
Metcon (Time)
1 Mile Run
4 RFT
25 Sit Ups
25 Russian Twists, 15/10#
1 Mile Run

Scales:
1 mile then 800m run
2- 800m runs
body weight twists


WOD


2017-08-15


08/15/2017
Back Squat (Build to a 5RM)
Take as many sets as needed. Must have a spotter!
Metcon (AMRAP - Rounds and Reps)
16 Minute AMRAP
16 GS Push Ups
100m run
16 Hang Squat Cleans, 75/55#
100m run
16 Box Jumps, 24/20"
100m run

Scales:
GSPU from knees
65/45# squat cleans or 45/35#
Step ups


WOD


2017-08-14


08/14/2017
Metcon (AMRAP - Rounds)
32 Minute EMOM
1) 4 Burpee Bar Muscle Ups
2) 12/10 Calories, Assault Bike
3) 12 DB Thrusters, 35/25#
4) 12 Medball Situps, 20/14#

Scales:
Burpee C2B or pull ups
*if doing banded pullups then perform 4 burpees and then 8 pull ups or ring rows
10/8 Cal om bike
25# or less db's
14/10#


WOD


2017-08-12


08/12/2017
Metcon (Time)
Partner WOD
Buy In: 400m farmers carry, 53/35#

4 Rounds
50 KB swings 53/35#
40 KB Squats, 53/35#
20 KB Snatches, 53/35#
1:00 Partner Plank

Cash Out: 50 KB Swings, 53/35#

One partner working, one person resting. On the farmers carry, switch partners as often as you like. On the partner plank, accumulate 1:00 of planking together. If one partner drops, both must drop. The 1:00 must be accumulated by bother partners together.


WOD


2017-08-11


08/11/2017
Metcon (Weight)
12 Minute EMOM
3 Squat Cleans, 75-80% of 1RM

-3 min rest-
Metcon (AMRAP - Rounds)
12 Minute EMOM
1) 20 Wall Balls 20/14#
2) 4 50m shuttle sprints
3) 15 V Ups

*RX+ is all reps unbroken

Scales:
14/10# Ball
100m run
Modified V-ups or sit ups


WOD


2017-08-10


08/10/2017
Metcon (AMRAP - Rounds and Reps)
22 Minute AMRAP
8 Burpee Box Jumps, 24/20"
10 Dead Lifts, 185/135#
12/10 Calories, Assault Bike

Scales:
155/105#
10/8 cal bike


WOD


2017-08-09


08/09/2017
Shoulder Press (3-3-3-3 )
80% of 1RM. This is a Level Load.
Metcon (Time)
4 RFT
10 STO, 135/95#
10 KB Swings, 53/35#
500m row

Scales:
115/85# or 95/65#
35/26#


WOD


2017-08-08


08/08/2017
Metcon (Time)
800m run
20 HSPU
40 Double Unders
600m run
15 HSPU
60 Double Unders
400m run
10 HSPU
80 Double Unders
200m run
5 HSPU
100 Double Unders

Scales:
600, 400, 200, 100m run
DB press
50, 75, 100, 125 singles
20, 30, 40, 50 DU's


WOD


2017-08-07


08/07/2017
Back Squat (3-3-3-3-3-3-3)
Establish a 3RM Back Squat. YOU MUST HAVE A SPOTTER.
Metcon (AMRAP - Rounds and Reps)
11 Minute AMRAP
7 Back Squats, 95/65#
7 OTB Burpees

Scales:
75/55#
Burpee step overs


WOD


2017-08-05


08/05/2017
Metcon (Time)
Partner Workout
5 RFT
30 Dead Lifts, 135/95#
30 Shoulder to Overhead
400m run
Partition work any way. Both partners run.

Scales:
115/85# or 95/65#


WOD


2017-08-04


8/04/2017
Double Grace with burpees (Time)
30 Clean and Jerks, 135/95#
2 Burpees every 30 seconds
Rest 2 Minutes
30 Clean and Jerks, 95/65#
2 Burpees every 30 seconds

Scales:
115/85# and 95/65# OR 95/65# then 75/55#
1 Burpee every :30

Burpees are performed at :00 and :30. 15 Minute Cap. Add :01 for every clean and jerk not completed. (i.e., if you are 3 reps short, your time would be 15:03.)
Clean and Jerk (1-1-1-1-1-1)
Spend 15 min building to a 1RM


WOD


2017-08-03


08/03/2017
Nate (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here


WOD


2017-08-02


08/02/2017
Metcon (Time)
800m run
100 DU
40 Burpees
800m run
75 DU
30 Burpees
800m run
50 DU
20 Burpees
800m run
25 DU
10 burpees


WOD


2017-08-01


08/01/2017
Paused Front Squat (3-3-3-3-3)
Build to a heavy 3
Metcon (Time)
25 Front Squats, 115/85#
25 High Ring Dips
25 Dead Lift
15 Front Squats, 135/95#
15 High Ring Dips
15 Dead Lift
5 Front Squats, 155/105#
5 High Ring Dips
5 Dead Lift
Cash Out: 400m run

Scales:
95/65# or 75/55#
Ring dips / banded dips/ bench dips


WOD


2017-07-31


07/31/2017
Metcon (AMRAP - Rounds)
E3MOM, 27 Minutes
200m Run
6 KB Swings, 53/35#
6 OHS, 95/65#

Scales:
35/26#
75/55# or 65/45#


WOD


2017-07-29


07/29/2017
Metcon (Time)
Partner WOD
8 RFT (each partner does 4 of each)
10 Thrusters, 115/85# (Partner A)
250m row (Partner B)
Rest 0:30, then switch
*One partner performs a round and then switch

Scales:95/65 or 75/55#


WOD


2017-07-28


07/28/2017
Split Stance Push Jerk (Build to a 2RM or Heavy for the day )
Metcon (Time)
3 RFT
5 Burpee Bar Muscle Ups
10 Squat Cleans, 135/95#
15 Walking Lunges

Scales:
5 Burpee C2B or Pull Ups... If using bands perform 5 burpees and then 10 Banded Pull Ups
115/85# or 95/65#


WOD


2017-07-27


7/27/2017
Metcon (AMRAP - Rounds)
20 Minute E5MOM
600m run
20 Double Unders
10 Ring Dips
10 HSPU
10 Wall Balls, 20/14#

Scales:
400m run
2:1 singles or
Banded dips or push ups
DB press or box HSPU

Rx+ 40 Double Unders


WOD


2017-07-26


07/26/2017
Push Press (3-3-3-3-3)
Build to a 3RM
Metcon (AMRAP - Rounds and Reps)
7:00 AMRAP
5 Pull Ups
10 Situps
15 Box Jumps, 24/20"

Rest 2:00

*Repeat
*Score is worst AMRAP.

Scales:
Banded Pull Ups or ring rows
Knee Push Ups
Step Ups


WOD


2017-07-25


07/25/2017
Metcon (Time)
400m run, 25/15#
Put 25# weight on the bar
400m run, 25/15#
Put 25# weight on the bar

3 Rounds
10 Hang Power Cleans, 95/65#
10 Burpees OTB
10 Barbell Push Ups

Scales:
Regular push ups or knee push ups
15/10# runs making the BB 75/55#


WOD


2017-07-24


07/24/2017
Hang Clean (4 x 3 @ 75 & 80 % )
These should be hang squat cleans. Perform 2 sets at 75% and then 2 more sets @ 80%. Record weight for last 2 sets.
Metcon (Time)
3 RFT
115/85#
12 Front Squat
9 Clean and Jerk
6 Snatch
1:00 Rest

Scales:
95/65# or 65/45#


WOD


2017-07-22


07/22/2017
Metcon (Time)
Partner WOD
3 Rounds for Time
400m Farmers Carry, 53/35#
Station 1 (100m mark): KB SDHP, 15 each partner
Station 2 (200m mark): Russian Twists with KB, 15 each partner
Station 3 (300m mark): KB Swings, 15 each partner
Station 4 (400m mark): KB Snatches, 15 each partner

One KB per team. Partners may alternate carrying the KB in between stations as often as they like. At each station, one person working, one person resting. KB Snatches do not have to touch the ground.

Scales:
35/26# kb


WOD


2017-07-21


07/21/2017
2 Deadlifts + 2 Squat Cleans (Spend 15 minutes building to a heavy for the compl)
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP
10 TTR
10 Hang Power Snatch, 95/65#
400m run

*10 reps for each 100m run. 60 reps each round.

scales:
v-ups or modified v-ups
75/55# or 65/45#
200m run
Scales:


WOD


2017-07-20


07/20/2017
Metcon (Time)
50 Wall Balls 20/14#
50 Sit Ups
50 KB Swings, 53/35#
50 OTB Burpees, 24"
25 KB Swings, 53/35#
25 Sit Ups
25 Wall Balls 20/14#
25 OTB Burpees, 24"
15 KB Swings, 53/35#
15 Sit Ups
15 Wall Balls 20/14#
15 OTB Burpees, 24"

Hands and feet can touch the box (regional style)

Scales:
14/10#
35/26#


WOD


2017-07-19


07/19/2017
Metcon (Time)
3 RFT
10 C2B Pull Ups
15 HSPU
20 Goblet Lunges, 53/35#
40 Double Unders
1:00 Rest

Rx+ 5 rounds
25 min cap

scales:
pull ups, banded pull ups, ring rows
db press
35/26# kb
2:1 singles


WOD


2017-07-18


07/18/2017
Clean and Jerk (4 x 2 @ 80-85% / level load)
may reset after each rep
Metcon (Time)
1000m row / 800m run
20 burpees
750m row / 600m run
15 burpees
500m row / 400m run
10 burpees
250m row / 200m run
20 burpees

Athletes may choose either the run or the row; either is Rx.


WOD


2017-07-17


07/17/2017
Metcon (AMRAP - Rounds)
24 Minute EMOM, 115/85#
Minute 1: 3 squat cleans, 10 STO
Minute 2: 2 squat cleans, 10 TTB
Minute 3: 1 squat cleans, 10 Ring Dips

Scales:
95/65# or 75/55#
Hanging knee raises or V-ups or modified v-ups
banded dips or push ups or box dips/bench dips

Rx+ is 3 squat cleans per minute


WOD


2017-07-15


07/15/2017
Metcon (Time)
Partner WOD
Buy in: 50m swim or 200m run with mb 20/14#
60 Goblet squats 53/35#
30 Burpees
60 Russian twist 53/35#
30 Push ups
60 KB swings 53/35#
Cash out: 100m sled pull with partner on it
(If sled not available then 50m swim or 200m run with mb)

Both partners run or swim. MB must be held OH for pushups to count

Scales:
2:1 singles


WOD


2017-07-14


07/14/2017
Clean Pull (3-3-3-3-3 @95% or 1RM )
Metcon (Time)
21 Push Jerks, 155/105#
15 Front Squats
9 Bar Muscle Ups
15 Front Squats
21 Push Jerks

*Penalty for breaking reps: 100m run. Max penatlies: 10

Scales:
135/95 or 115/85# or 95/65#
2:1 C2B pull ups, pull ups, ring rows


WOD


2017-07-13


07/13/2017
10 minutes
Max distance Handstand Walk
Metcon (Time)
5 RFT
25 Sit Ups
20 Burpees
15 Pull Ups
10m Handstand Walk

Scales:
Banded Pull Ups or ring rows


WOD


2017-07-12


07/12/2017
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk (1-1-1-1-1)
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk
Metcon (AMRAP - Rounds)
16 minute E4MOM

400m run
9 Overhead Squats, 115/85#

Rest in the remaining time

Scales:
20om run
95/65#

155/105# RX +


WOD


2017-07-11


07/11/2017
Metcon (AMRAP - Rounds and Reps)
21 minute AMRAP
7 T2B
9 HSPU
11 Hang Power Cleans, 135/95#
250m row

Scales:
hanging knee raises / v-ups / modified v-ups
DB press
115/85# or 95/65#


WOD


2017-07-10


07/10/2017
Thruster (5 x 2 Level load at 80% )
Metcon (Time)
30 KB Swings, 53/35#
30 Push Ups
30 KB Thrusters, 53/35#
30 Ring Dips
30 KB Lunges, 53/35#
30 Burpees
30 KB SDHP
Rest 1:00

Max Unbroken Double Unders. Deduct :01 from your total time for every consecutive double under performed.

Scales:
35/26# kb's
Push Ups from knees
banded dips / bench or box dips


WOD


2017-07-08


07/08/2017
Metcon (Time)
Partner WOD
5 RFT
500m row / 400 run
15 Power Cleans, 155/105#
20 Medball Situp Toss 20/14#*

*One partner does a wall sit while the other partner does a medball situp and tosses it to their partner. Do 10 each partner per round.
One partner runs, one partner rows. Alternte the row and run on subsequent rounds. Alternate power cleans in sets of 5 between partners. Partners must tag at the end of each set of 5.

Scales:
135/95# or 115/85#


WOD


2017-07-07


07/07/2017
Front Squat (4 x 2 @ 80-85% Level Load )
Metcon (AMRAP - Rounds and Reps)
6:00 AMRAP
10 power snatches, 95/95#
10 OTB burpees
rest 2:00

Repeat

Score is the worst AMRAP.

Scales:
75/55#
Step overs


WOD


2017-07-06


07/06/2017
Metcon (AMRAP - Reps)
20 minute AMRAP
1 C2B Pull Up
1 Dead Lift, 135/95#
1 Push Jerk, 135/95#
*100m run after each round

Ascending AMRAP - reps increase by 1. Score is total reps. Run doesn't count.

Scales:
115/85# or 95/65#
Banded Pullups or 2:1 ring rows


WOD


2017-07-05


07/05/2017
2 Clean Pulls + 1 Full Clean (4 x 2 @ 80% of 1RM Clean and Jerk)
2 Clean Pulls + 1 Full Clean
Metcon (Time)
3 RFT
400m run
25 GS Push Ups
15 KB Snatches, 53/35#

Scales:
Push Ups from knees
35/26#


WOD


2017-07-04


Whitten
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24''
400m Run
22 Burpees
22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here


WOD


2017-07-03


07/03/2017
Metcon (AMRAP - Rounds and Reps)
24 Minute AMRAP
4 power cleans, 155/105#
8 ring dips
16 sit ups
32 double unders

Scales:
135/95# or 115/85#
Banded Dips / Box Dips / Push Ups
2:1 Singles


WOD


2017-07-01


07/01/2017
Metcon (Time)
Partner WOD

5000m row
*Burpees

One person rowing, one person performing burpees. Score is time taken to complete the row. Subtract 1 second for every burpee performed. Burpee partner must stop if rowing partner stops. Burpees do not have to be performed.


WOD


2017-06-30


06/30/2017
Push Jerk (Build to a heavy double and perform 5 x 2 (85%)
Split Jerk (Build to a heavy double and perform 5 x 2 (85%)
Metcon (AMRAP - Reps)
"Fight Gone Bad"
3 Rounds
HSPU
GHD Situps
Double Unders
Alternating DB Snatches, 50/35#
Rowing, Calories
Rest

Every station is 1 min for max reps. Rest is also 1 min.

Scales:
DB press
Situps
single unders
35/25# DB or less


WOD


2017-06-29


06/29/2017
Metcon (AMRAP - Rounds and Reps)
24 minute AMRAP
200m run
15 Back Squats, 95/65#
12 Burpees OTB
9 Power Snatches

75/55# Barbell or less
Burpee step overs


WOD


2017-06-28


06/28/2017
Deadlift (3-3-3-3-3)
Build to a heavy 3 & perform 5 x 3 at that weight. 75-80%. Perform a :30 plank b/w each set
Metcon (Time)
21-15-9

Dead lift, 225/185#
Box Jumps, 24/20"
Barbell Pushups

Scales:
185/135# or 155/115#
Step Ups
Push ups or knee push ups


WOD


2017-06-27


06/27/2017
Metcon (AMRAP - Rounds)
25 minute E5MOM
400m run
10 Medball Situps 20/14#
8 Goblet Squats, 70/53#
6 KB Swings
4 KB Push Press (each arm, alternating)
2 Bar Muscle Ups
Rest in remaining time. Rx+ is 600m run.

Scales:
200m run
14/10# ball
53/35# kb or less
4 c2b, pull ups, or 6 ring rows


WOD


2017-06-26


6/26/2017
Clean and Jerk (Spend 15 min to find a 1 RM)
Double Grace with burpees (Time)
30 Clean and Jerks, 135/95#
2 Burpees every 30 seconds
Rest 2 Minutes
30 Clean and Jerks, 95/65#
2 Burpees every 30 seconds

Scales:
115/85# and 95/65# OR 95/65# then 75/55#
1 Burpee every :30

Burpees are performed at :00 and :30. 15 Minute Cap. Add :01 for every clean and jerk not completed. (i.e., if you are 3 reps short, your time would be 15:03.)


WOD


2017-06-24


06/24/2017
Metcon (Time)
Partner WOD
5 RFT
4 Sandbag Hill Climbs (alternating)
20 Burpees over the Box, 24/20"
40 Sit Ups
*one partner works while other rests

Scales:
1000m row if raining
4 hills
20" for jumping or step overs


WOD


2017-06-23


06/23/2017
Bench Press (5 x 5 @ 80%)
Metcon (Time)
6 RFT
200m run
12 Dumbell Push Press, 35/25#
12 Dumbell Front Squats, 35/25#
60 Double Unders

Scales:
25# or less on DB
80 singles


WOD


2017-06-22


06/22/2017
Metcon (AMRAP - Rounds)
27 Minute EMOM
1) 3 position squat clean @ 60-65% of 1RM
2) 3-5 Muscle Ups
3) 12/10 cal assault bike

Scales:
55-60%
2:1 C2B, Pull Ups or ring rows
10/8 Cal Row


WOD


2017-06-21


06/21/2017
Skill Work: Open Gym

Quick WOD:
Diane Light - 21-15-9
135/95# Dead lift, Push Ups
Metcon (Time)
Buy In: 1000m row

10!
Power Snatches, 115/85#
Bar Facing Burpees

Cash Out: 800m run

Scales:
95/65# or 75/55#
Burped step overs


WOD


2017-06-20


06/20/2017
Snatch (Spend 15 minutes building to a heavy triple. )
You may reset.
Metcon (Time)
Partner WOD
4 RFT
4 Hill Sprints
16 Alternating Atlas Stones, 95/65#

Rest 2:00

4 RFT
4 Hill Sprints
4 Alternating Sled Pushes (10m), 135/95#

On the hill sprints, both partners run to the bottom of the hill. Partner A then runs to the top while Partner B rests. When Partner A returns, they rest while Partner B runs to the top. Repeat this sequence for 4 hill sprints.

Scales:
scale hill to 400m run
65/50# stones
115/85# sled


WOD


2017-06-19


06/19/2017
Skill Work: Open Gym

Quick WOD:
20-15-10
45/35# Barbell Thrusters, Russian Twists, 20/14#
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups


WOD


2017-06-17


06/17/2017
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 Minute AMRAP
20 Push Jerks, 115/85#
20 Barbell roll outs
500m row

One person working, one person resting. Alternate 500m rows.

Scales:
95/65#


WOD


2017-06-16


06/16/2017
Shoulder Press (4 x 4 level load @ 70-80% )
Metcon (Time)
10 Squat Cleans, 185/115#
20 Bar Facing Burpees
30 KB Swings, 70/53#
20 Bar Facing Burpees
10 Squat Cleans, 185/115#

*must complete 2 rope climbs during the workout. These can be done at any point in wod.

Scales:
155/115#
135/95#
115/85#
Burpee step overs
53/35# or less
5 strict Pull ups vs rope climbs (10 total)


WOD


2017-06-15


06/15/2017
Skill Work: rope climbs

Quick WOD: 5 RFT
5 DB C&J, 35/25#, 5 Burpees, 5 Pull Ups
Metcon (Time)
5 RFT
8 DC&J, 50/35#
10 HSPU
12 T2B
500m row

Scales:
35/25#
DB press or box hspu
knee raises or v-ups


WOD


2017-06-14


06/14/2017
Back Squat (3 x 10 @ 65-70%)
Metcon (AMRAP - Rounds)
15 Minute EMOM
1) 5 Front squats 155/115#
2) 7 Burpees over the box, 24/20"
3) 5 Bar Muscle Ups

Scales:
135/95#
115/85#
burpee step overs // burpees
10 c2b, pull ups, ring rows


WOD


2017-06-13


06/13/2017
Skill Work: Dumbell Snatch

Quick WOD: 6:00 AMRAP
4 Alternating Dumbell Snatch, 35/25#, 100m run
Metcon (Time)
8 RFT
400m run
30 Double Unders
20 Sit Ups
10 Wall Balls, 20/14#

Scales:
200m run
2:1 singles
14/10# WB
Do 6RFT


WOD


2017-06-12


06/12/2017
3 Position Clean (15 min to establish a heavy load)
Perform 1 Clean from the high hang, 1 Clean from the hang, and 1 Clean from the floor.
Metcon (AMRAP - Rounds and Reps)
14 Minute AMRAP
2 Power Cleans, 135/95#
2 Pull Ups
4 Power Cleans
4 Pull Ups
etc.

Scales:
115/85# 95/65#
Banded Pull Ups
Ring rows


WOD


2017-06-10


The Sara Special!
Happy Birthday Sara Pennino!
Metcon (Time)
11 Rounds for time
11 Pull-ups
11 Deadlifts
200m run

*DL weight is 70% of your 1RM
*run is done in relay style. One partner runs the 100m and tags the next partner to go.

Scales:
Banded Pull-ups or ring rows
50-60% for DL
100m run


WOD


2017-06-09


06/09/2017
Squat Clean (Take 15min to find 1RM for squat clean )
Metcon (AMRAP - Rounds and Reps)
18 Minute AMRAP
5 Squat Cleans, 155/105#
10 HSPU
400m run

Every 100m run counts for 10 reps.

Scales:
135/95# or 115/85#
DB press 35/25#


WOD


2017-06-08


06/08/2017
Metcon (Time)
Partner WOD
60 KB Swings, 70/53#
60 Ring Dips
60 Wall Balls, 20/14#
60 Pull Ups

*5 Partner Facing Burpees every 3:00 (each partner)
Scales:
53/35#
banded dips or push ups
14/10#
Banded Pull Ups or ring rows


WOD


2017-06-07


06/07/2017
Skill Work: Toes to Bar

Quick WOD: 6 Minute AMRAP
7 T2B, 7 Wall Balls, 7 Snatches, 95/65#
Metcon (AMRAP - Rounds)
24 Minute E2MOM
1) 200m run + 7 T2B
2) 400/350m row
3) 10 Power Snatch, 115/85#

Scales:
Knees to chest, 12 situps, 12 v ups
350/300m row
95/65# or 75/55#


WOD


2017-06-06


06/06/2017
Paused Front Squat (4 x 3 @ 75-80% )
2 second pause in bottom of squat
Metcon (Time)
3 RFT
25 Front Squat, 75/55#
25 Shoulder to Overhead, 75/55#
100 Double Unders

Scales:
65/45# or less
150 singles or 60 DU's


WOD


2017-06-05


6/05/2017
Skill Work: Pistol Squats

Quick WOD: 3 RFT
4 Pistol Squats, 8 Push Ups, 12 Box Jumps, 24/20"
Metcon (AMRAP - Reps)
19 Minute AMRAP
0:00 - 4:00
10 Dumbell Snatches, 35/25#
10 Dumbell Burpees, 35/25#
Rest 1:00
5:00 - 9:00
10 Dumbell Step Ups, 35/25#, 20/20"
10 Push Ups
Rest 1:00
Repeat

Scales:
25# or less for DB
Push Ups from knees


WOD


2017-06-03


06/03/2017
Metcon (Time)
Partner WOD
800m Medball Carry, 20/14#
20 KB Lunges, 53/35#
40 Pull Ups
60 Push Ups
40 Pull Ups
20 KB Lunges, 53/35#
800m Medball Carry, 20/14#

*run is performed together, but pass the ball whenever you want

Scales:
44/26#
banded pull ups
knee push ups


WOD


2017-06-02


6/02/2017
Split Jerk (Spend 15 min building to a heavy load)
Metcon (AMRAP - Rounds)
18 Minute E3MOM
1st (3mins) 7 Reps of the following: 1 Hang Clean + 1 Power Clean + 1 Jerk @ 60-65% of 1RM Jerk

2nd (3mins) 400m run

Scales:
300m run
50-55% of max


WOD


2017-06-01


06/01/2017
Skill Work: Handstands / Handstand Walks

Quick WOD: For time
50m Handstand Walk
Metcon (Time)
3 RFT
12 Toes Through Rings
12 Over the Box Jumps, 30/24"
12 KB Swings, 70/53#

Rest 2:00
Take your score, add 2:00 and then attempt to complete the same work in the alotted time.

Scales:
V-ups, situps
24/20"
Step overs
53/35#


WOD


2017-05-31


05/31/2017
Overhead Squat (4 x 2 @80% Level Load)
Metcon (AMRAP - Rounds)
20 Minute EMOM
1) 5 Overhead Squats, 95/65# + 5 Bar Facing Burpees
2) 16/14 Calorie Row

Scales:
75/55# or down to Front squats
Burpees
14/12 cal or 12/10

Rx+ 135/95#


WOD


2017-05-30


05/30/2017
Skill Work: Muscle Ups (Ring or Bar)

Quick WOD: 5-4-3-2-1
Muscle Ups
135/95# Power Cleans
Metcon (Time)
1 Front Squat, 135/95#
1 Push Jerk
2 Front Squats
2 Push Jerks
etc., to 10

*20 double unders after each round

Scales:
115/85# // 95/65#
Shoulder to OH
2:1 singles or 15 DU's


WOD


2017-05-29


Murph
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scales:
800m run
50 Pull Ups
100 Pushups
200 air squats
800m run

Scale:
Ring Rows or banded Pull Ups
Pushups down to knees
Make into partner WOD


WOD


2017-05-27


05/27/2017
Metcon (Time)
Partner WOD
50 Thrusters, 95/65#
50 Push Jerks, 95/65#
*200m partner run for each break. Max runs: 10

5:00 rest

3600m row
Partners switch every 600m


WOD


2017-05-26


05/26/2017
Metcon (AMRAP - Rounds and Reps)
30 Minute AMRAP
800m run
9 Atlas Stones, 95/65#
15 Air Squats
21 Sit Ups

Each 200m run counts for 2 reps -- each 800m is 8 reps.

Scales:
400m run
65/50# stone


WOD


2017-05-25


05/25/2017
Bench Press (Spend 15 minutes building to a heavy double)
Metcon (Time)
4 RFT
9 C2B Pull Ups
10 HSPU
11 Box Jumps, 24/20"
12 Hang Power Cleans, 115/85#

Scales:
Pull Ups, banded Pull ups, ring rows
DB press or box hspu
Step Ups
95/65#


WOD


2017-05-24


05/24/2017
Skill Work: Ring Dips
Take 10 Minutes to work on Ring Dip Technique

Quick WOD: 7! Ring Dips
100m run after each round
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP
0:00 - 3:00
8 Dumbell Snatches, 35/25#
8 Ring Dips
Rest 1:00
4:00 - 7:00
8 Dumbell Press, 35/25#
8 Burpees
Rest 1:00
-Repeat-

*record total reps*


WOD


2017-05-23


05/23/2017
Back Squat (3 x 7 @ 70% of 1RM)
Metcon (AMRAP - Rounds)
15 Minute EMOM
1) 10 Front Rack Lunges, 53/35#
2) 250/200m row
3) 7 KB Combos, 53/35#
*KB Combo
SDHP + Russian Swing + American Swing

Scales:
35/26# kb for lunges and combo swings
200/150m row


WOD


2017-05-22


05/22/2017
Skill Work: Double Unders
Take 10 Minutes to work on Double Unders

Quick WOD: 6:00 AMRAP
25 Double Unders, 15 GHD Sit Ups, 15 Walking Lunges
Metcon (Time)
4 RFT
400m run
10 Squat Cleans, 95/65#
15 Med Ball Sit Ups, 20/14#
40 Double Unders

*Two runs must be done with a med ball, 20/14# (pick two)

Scales:
200m run
75/55#
Sit Ups
2:1 singles or 25 DU's


WOD


2017-05-20


05/20/2017
Metcon (Time)
Partner WOD
150 Front Squats, 95/65#
100 Pull Ups
150 Burpees
100 Overhead Lunges, 95/65#
*Partition any way. One partner working and one resting.

-rest 4 min-

1600m partner relay run. Switch every 400m.

Scales:
75/55# or 65/45#
Banded Pull ups or ring rows


WOD


2017-05-19


05/19/2017
3 Push Press + 2 Push Jerks + 1 Split Jerk (1-1-1-1-1-1)
3 Push Press + 2 Push Jerks + 1 Split Jerk
Spend 15 min building to a max for the complex.
Metcon (AMRAP - Rounds and Reps)
18 Minute AMRAP
6 Push Ups
12 Wall Balls 20/14#
18 Sit Ups

Sclaes:
Push Up from knees
14/10# WB


WOD


2017-05-18


05/18/2017
Take 10 minutes to work on the most difficult version of HSPU.

Quick WOD:
10-8-6-4-2
V-Ups
5-4-3-2-1
Strict HSPU
Metcon (Time)
4 RFT
10 HSPU
15 Toes Through Rings
20 Hang Snatches, 75/55#
25 Calories, Row

Scale:
For HSPU, DB Press 35/25#
V-ups, modified v-ups, or sit-ups
45/35#


WOD


2017-05-17


05/17/2017
Deadlift (5 x 2 @ 85%)
Metcon (Time)
21-15-9
Deadlift, 185/135#
OTB Burpees
*400m run after each round

Scales:
155/115# or 135/95#
Step over the bar


WOD


2017-05-16


05/16/2017
Skill Work: Pull Ups
Take 10 minutes to work on the most difficult version of pull up.
Quick WOD: 9-7-5
Pull Ups and Dumbell Thrusters (35/25)
*100m run after each round
Metcon (Time)
3 RFT
75 Double Unders
15 Dumbell Thrusters, 50/35#
10 Strict Pull Ups

Timecap: 25 minutes

Scales:
2:1 singles or 40 DU's
35# or less
banded pull ups, kipping, or ring rows

Rx+ 5 Rounds


WOD


2017-05-15


05/15/2017
2 clean pulls + 1 hang squat clean (16 min EMOM)
Perform @ 80% 1RM squat clean
Metcon (AMRAP - Rounds)
16 Minute EMOM
1) 18 KB Swings, 53/35#
2) 15 Box Jumps, 24/20"
3) 12/9 Assault Bike Calories
4) 6 Hang Squat Cleans, 115/85#

Scales:
35/26#
Step Ups
10/8 Cals
95/65#


WOD


2017-05-13


05/13/2017
Metcon (Time)
400m Run + 400m Row
400m Row + 400m Run
40 Air Squats
-Rest 3 minutes-
200m Run + 200m Row
200m Row + 200m Run
20 Air Squats
-Rest 3 minutes-
4 Rounds:
20 Wall Balls
20 MB Situps (throw to partner)
20 MB Slams (20/15)
20 MB Burpee passes

At 3, 2, 1, go… 1 partner runs while the other rows and then they switch. Squat reps may be partitioned any way and squats may be completed while partner is running or rowing. All reps are team totals. Only one partner working on air squats, situps, and slams at a time.


WOD


2017-05-12


05/12/2017
Spend 15 minutes on mobility:
Lax ball calf smash
banded hamstring floss
t-spine smash
couch stretch
Metcon (Time)
Partner WOD
5 RFT
35 Medball Front Squats, 20/14#
30 Pull Ups
25 Dumbell Snatches, 35/25#
20 Calories, Assault Bike
15 Partner Facing Burpees (jump over partner)
*One person working, one person resting

Scales:
14/10# Medball
Banded Pull Ups
25/15# Dumbell
15 Calories, Assault Bike
Burpees


WOD


2017-05-11


05/11/2017
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)


WOD


2017-05-10


05/10/2017
Metcon (Time)
5 RFT
500m row
15 Dumbell Snatches, 50/35# (alternating)
10 High Ring Dips

Scales:
35/25# snatches
dips, banded dips, or box dips


WOD


2017-05-09


05/09/2017
Pause Overhead Squat (3 x 2 )
Pause for 2 seconds in the bottom of the squat
70 % of 1RM
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scales:
Front Squats vs OH squats
OH squats at 75/55# or less


WOD


2017-05-08


05/08/2017
Metcon (AMRAP - Rounds)
25 Minute EMOM
1) 200m run
2) 8 Strict Pull Ups
3) 10 Box Jumps, 30/24"
4) 12 Front Rack Lunges, 53/35#
5) 50 Double Unders

Scales:
150/100m run
Ring Rows or banded Pull ups
24''/20'' box or step ups
35/26# lunges
70 singles or 30 DU's


WOD


2017-05-06


05/06/2017
Metcon (Time)
Partner WOD
75 Pull Ups
75 Tire Flips
75 TTR
75 Power Cleans, 135/95#
75 Front Rack Lunges, 53/35#

*One person working, one person resting. Partition any way.

Scales:
Banded Pull Ups or ring rows
v-ups or sit ups
115/85# or 95/65#
35/26#


WOD


2017-05-05


05/05/2017
Metcon (Weight)
Dumbbell Clusters 5 x 5

(Find a weight that is challenging and perform 5 sets of 5 reps with that weight)

Level Load
Metcon (Time)
4 RFT
9 Dumbell Clusters, 35/25#
18 Push Ups
27 Sit Ups
36 Double Unders

Scales:
25/20# or less
Push Ups from knees
2:1 singles or 20 Du's


WOD


2017-05-04


05/04/2017
Mobility:
2 min OH distraction
t-spine smash
couch stretch
barbell quad smash
calf smash with Lax ball
Metcon (Time)
Buy In: 800m run

21-15-9
Dumbell Step Ups, 20/20" 35/25#
HSPU

Cash Out: 1000m row

Scales:
25# or less
DB Press or Box HSPU


WOD


2017-05-03


05/03/2017
Snatch (5 x 1 @ 75-80% *level load)
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP
5 Snatches, 135/95#
10 Pull Ups
400m run

Scales:
115/85# or 95/65#
Banded Pull Ups / Ring Rows
Every 100m counts as 10 reps


WOD


2017-05-02


05/02/2017
Weightlifting
Spend 10 minutes warming up to your Clean and Jerk weight for the workout an even a little bit beyond. Make sure you are under control and the weight is ideally moderate to heavy.
Metcon (AMRAP - Rounds)
24 Minute EMOM
1) 1 Hang Power Clean + 1 Power Clean + 1 Jerk @ Body Weight
2) 14/12 Calorie Row

Scales:
You want to choose a weight that is moderate to heavy, but you are comfortable with. This is a great time to drill your technique!

12/10 Cal Row


WOD


2017-05-02


05/02/2017
Weightlifting
Spend 10 minutes warming up to your Clean and Jerk weight for the workout an even a little bit beyond. Make sure you are under control and the weight is ideally moderate to heavy.
Metcon (AMRAP - Rounds)
24 Minute EMOM
1) 1 Hang Power Clean + 1 Power Clean + 1 Jerk @ Body Weight
2) 14/12 Calorie Row

Scales:
You want to choose a weight that is moderate to heavy, but you are comfortable with. This is a great time to drill your technique!

12/10 Cal Row


WOD


2017-05-01


05/01/2017
Front Squat (4 x 3 @ 80-85% of 1RM )
*Level Load
Metcon (Time)
21-18-15-12-9-6-3
Wall Balls 20/14#
Box Jump Overs, 24/20"
Russian Twists, 20/14#

Scales:
14/10# WB
Step Overs
Feet down on the Russian Twist and lower the weight


WOD


2017-04-29


04/29/2017
Metcon (Time)
Partner WOD
Buy in: 1600m run (Alternate every 400m)
40 Burpee Box Jump Overs, 24/20"
40 OHS, 135/95#
40 T2B
Cash Out: 2000m row (Alternate row every 500m)

Scales:
Burpee Step overs
115/85# or 95/65#
Knee 2 chest, knee raises, sit ups, or V-Ups
(Pick what will challenge you the most)


WOD


2017-04-28


04/28/2017
Thruster (2-2-2-2-2)
Build to a heavy double
Metcon (Time)
9 RFT
3 Thrusters, 135/95#
3 Bar Muscle Ups
6 GS Push Ups

Scales:
115/85# or 95/65#
2:1 Pull Ups, c2b, or ring rows
Push Ups from knees

Rx+ 165/115


WOD


2017-04-27


04/27/2017
Metcon (Time)
1000m run
10 Dead Lift, 135/95#
800m run
20 Dead Lift
600m run
30 Dead Lift
400m run
40 Dead Lift

Scales:
115/85# or 95/65#


WOD


2017-04-26


04/26/2017
Push Press (5 x 2 @ 80% of 1RM)
Metcon (AMRAP - Reps)
4 Rounds
3:00 AMRAP
400m run
Max Effort STO 75/55#
1:00 Rest

Score is total S2OH reps*

Scale:
300m run // 200m run


WOD


2017-04-25


04/25/2017
Metcon (AMRAP - Rounds)
27 Minute EMOM
1) 14/12 Calorie Row
2) 12 Box Jumps, 24/20"
3) 10 HSPU

Rx+ 10 HSPU + 20 Double Unders

Scales:
12/10 Cal Row
Step Ups
DB Press or Box HSPU


WOD


2017-04-24


04/24/2017
Back Squat (10-8-6-4-2)
Work up to a heavy Double
Metcon (Time)
5-4-3-2-1
Back Squats, 185/135#

25-20-15-10-5
KB Swings, 53/35#

250m row after each round

Perform 5 back squats, followed by 25 KB swings and then a 250m row. Then 4 / 20 /250m, etc.

Scales:
Back Squats @ 155/115# or 135/95#
KB @ 35/26#


WOD


2017-04-22


Bring a Friend Day
Metcon (Time)
"Pet Rock"
For time:
Buy-in 1600m relay run (200m at a time)
40/40 Knees to elbows
30/30 Push-ups
50/50 Abmat sit-ups
40/40 Overhead lunges (20#/14#)
60/60 Push press (45#/35#)
Cash-out 1600m relay row (200m at a time)

*For this workout you will have a pet rock, the pet rock will be a 35# kettle bell for both women and men. One person will be doing the work, while the other one will be resting holding the “pet rock”. The pet rock does not liked to be dropped, so if you do drop it you must immediately do 8 burpees, each person, before continuing on. You can hold the “pet rock” by any means necessary as long as it does not touch the ground. Only idea not allowed is laying on the floor with the kettle bell on top of you and you may not physically sit down on anything while holding it. Have fun with this workout and get creative with how you hold the pet rock!


WOD


2017-04-21


04/21/2017
Weighted Pull-ups (4 x 4 @ level load)
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Scales:
2:1 c2b, Pull ups, or ring rows
Jumping MU
95/65# or 75/55#


WOD


2017-04-20


4/20/2017
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
Scales:
4 rounds vs. 5 rounds
Step Ups
14/10# WB


WOD


2017-04-19


04/19/2017
1 Hang Power Clean + 1 Power Clean + 1 Squat Clean (1-1-1-1-1-1)
1 Hang Power Clean + 1 Power Clean + 1 Squat Clean
*10 Scorpions between sets*
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Scales: 115/85# or 95/65#


WOD


2017-04-18


04/18/2017
Chelsea (AMRAP - Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Scales:
Ring Rows
Push Ups from knees


WOD


2017-04-17


04/17/2017
Deadlift (4 x 3 @80% of 1RM)
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scales:
185/135#, 155/115#, 135/95#
Box HSPU or DB Press


WOD


2017-04-15


04/15/2017
Metcon (Time)
Partner WOD
6 RFT
500m row // 400m run
Plank Hold // 3 Wall Walks
Air Squat Hold // 10 Box Jumps, 30/24"

Partner A does the 500m row, 10 Hang Snatches and 10 Burpees while Partner B does the 400m run, 3 Wall Walks and 10 Box Jumps. Partners have to wait for each other to finish the couplet they are on (i.e., if Partner A is not done rowing when Partner B finishes the run, Partner B must wait to begin the Wall Walks until Partner A finishes the row). After a full round is completed, partners switch the movements.

Scales:
On wall walk go as far as comfort allows
24/20" or Step ups


WOD


2017-04-14


04/14/2017
Metcon (AMRAP - Rounds and Reps)
22 Minute AMRAP
8 Dumbell Power Cleans, 35/25#
10 Dumbell Push Press, 35/25#
12 Sit Ups
200m run

10 reps for every 100m completed. Athletes may run to the 50m mark and come back for 100m.

Scales:
25/20# or less for DB weight


WOD


2017-04-13


04/13/2017
Shoulder Press (3 x 5 @ 75% of 1RM)
Metcon (Time)
50 Press, 45/35#
50 Bar Facing Burpees
50 Wall Balls, 20/14#

*Partition any way

Scales:
35/25# Press
14/10# WB


WOD


2017-04-12


04/12/2017
Metcon (Time)
6 RFT
500m row // 400m run
30 Double Unders
25m Prowler Push, 185/135#

Scales:
2:1 Singles or 18 DU's
As needed for Prowler


WOD


2017-04-11


4/11/2017
Back Squat (3 x 5 @ 75-80% of 1RM)
Metcon (Time)
4 RFT
15 KB Swings, 53/35#
10 Back Squats, 95/65#
5 Over the Bar Burpees

Rx+
70/53# kb
135/95# barbell
Over the Box Burpees, 30/24"

Scales:
35/26# kb
75/55# barbell


WOD


2017-04-10


Widowmaker
Widowmaker (AMRAP - Rounds)
20 Minute EMOM
"Widowmaker"
5 Squat Cleans, 115/85#
5 Shoulder to Overhead
5 Push Ups

Scales:
95/75 or 75/55
Push Ups from knees
Metcon (Time)
Partner: 3000m row relay
Switch every 500m


WOD


2017-04-08


04/08/2017
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 Minute AMRAP
3 Squat Cleans, 115/85#
3 Pull Ups
6 Squat Cleans
6 Pull Ups
9 Squat Cleans
9 Pull Ups
etc.
*one person working, one person resting
Scales:
95/65#
Banded Pull Ups / ring rows


WOD


2017-04-07


04/07/2017
3 Position Power Snatch (1-1-1-1-1-1)
Perform 1 Power snatch from the high hang, hang, and from the floor
:30 plank between sets
Metcon (Time)
15 Power Snatch, 75/55#
15 SDHP, 75/55#
600m run
12 Power Snatch, 95/65#
12 SDHP, 95/65#
400m run
9 Power Snatch, 115/85#
9 SDHP, 115/85#
200m run

Scales:
mens: 55/75/95
womens: 35/55/75


WOD


2017-04-06


04/06/2017
15 minutes of mobility
(This needs to start with static and build to smashing and more dynamic movements)
To be performed first:
2 min each side banded ankle
2 min each side couch
In the next wave:
1:30 LAX ball smash on shoulders and chest
1:30 min t-spine
10 scorpions
10 leg crossovers
Metcon (Time)
Buy In: 1000m row
100 push ups
80 sit ups
60 Box Jumps, 24/20"
Cash Out: 800m run

Scales:
Push Ups from knees
Step Ups


WOD


2017-04-05


04/05/2017
Paused Front Squat (3 x 3 Level Load @ 75-80% of 1RM)
1 minute air squat hold between sets
Metcon (Time)
9!
Front Squats, 135/95#
Ring Dips
*25 Double Unders after each round

Scales:
115/85# or 95/65#
Banded Ring Dips OR Hand release PU
2:1 singles or 15 DU/round


WOD


2017-04-04


04/04/2017
Metcon (AMRAP - Rounds)
28 Minute EMOM
1) 5 Burpee Toes to Bar
2) 200m run
3) 10 Hang Power Cleans, 115/85#
4) 12/10 Calorie Assault Bike

Scales:
Burpee to hanging knee raise
100m run
95/65# or 75/55#
10/8 cal


WOD


2017-04-03


04/03/2017
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)


WOD


2017-04-01


04/01/2017
Metcon (Time)
Partner WOD

4 rounds:
30 Wall Balls 20/14#
30 Push ups
30 TTR
400 m relay run
(100 m intervals)

*One partner working and one person resting.

Scales:
14/10# WB
Knee Push Ups
Sit Ups

Rx+ = 40 reps of each and 40 cal bike vs 400 m run


WOD


2017-03-31


03/31/2017
Push Press (3 x 3 @ 80-85% )
Metcon (Time)
40 Push Press, 135/95#
40 Burpees
40 Box Jumps, 24/20"
40 Shuttle Sprints

*Partition any way

Scales:
115/85# or 95/65#
Step Ups


WOD


2017-03-30


03/30/2017
Metcon (Time)
5 RFT
15 KB Swings, 53/35#
15 KB SDHP, 53/35#
15 Wall Balls, 20/14#
500m row

Scales:
35/25# swings and SDHP
14/10#


WOD


2017-03-29


03/29/2017
Thruster (4 x 2 @ 80-85% of 1RM thruster )
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP
10 Thrusters, 95/65#
10 V-Ups
10 HSPU
10 Hollow Rocks

Scales:
75/55# thrusters
modified v-ups or sit ups
db press or HSPU from box
knees tucked rocks OR knees tucked and arms tucked rocks


WOD


2017-03-28


03/28/2017
Metcon (AMRAP - Rounds)
21 Minute EMOM
1) 11 Pull Ups
2) 22 Russian Twists, 20/14#
3) 200m run

RX+ = 5 Muscle Ups vs 11 Pull Ups

Scales:
Banded Pull Ups or Ring Rows
100m Run


WOD


2017-03-27


03/27/2017
3 Position Clean (1-1-1-1-1-1-1)
Perform 1 Clean from the high hang, 1 Clean from the hang, and 1 Clean from the floor.
Spend 15 minutes building to a heavy 3 position clean.
Metcon (Time)
3 RFT
12 Squat Cleans, 135/95#
24 Push Ups
48 Double Unders

Scales:
115/85# or 95/65#
Push Ups from knees
2:1 singles or 30 DU's


WOD


2017-03-25


03/25/2017
Metcon (Time)
400 Double Unders
80 Clusters (squat clean thruster) 115/85#
80 Box Step Ups, 53/35#, 24/20"
80 Ring Dips

One person working, one person resting. Partition any way.

Scales:
250 DU's or 2:1 Singles
95/65# or 75/55#
35/26#
Banded Dips or Push Ups


WOD


2017-03-24


CF Open 17.5


WOD


2017-03-23


3/23/2017
Metcon (AMRAP - Rounds and Reps)
14 Minute AMRAP
15 Air Squats
12 V Ups
250m row

Scales:
Modified V up
Mobility Work:
Hamstring Floss
Double Lax Ball t-spine smash
Banded ankle
Couch Stretch
Anchored T-spine Smash


WOD


2017-03-22


03/22/2017
Push Jerk (5 x 2 @ 80%)
Metcon (Time)
5 RFT
10 Front Squat 115/85#
10 Push Jerk
40 Double Unders

Scales:
95/63# or 75/55#
S2OH (Push Press)
2:1 singles or 25 DU


WOD


2017-03-21


03/21/2017
Metcon (AMRAP - Rounds)
24 Minute EMOM
1) 10 Ring dips
2) 10 KB Swings, 70/53
3) 12 Burpees to plate, 45/35#
4) 40 second plank

Scales:
Banded Ring Dips or Push Ups
53/35#
Burpees
:30 plank


WOD


2017-03-20


03/20/2017
Back Squat (4 x 2 @ 85%)
Metcon (Time)
10 Back Squats @ 50% of level load
20 C2B Pull Ups
30 Box Jumps, 24/20"
800m run
30 Box J 24/20''
20 c2b
10 back squats @ 50% of level load

Scales:
40% of Back Squat weight (you must clean this weight and put it on your back)
Pull Ups
Step Ups


WOD


2017-03-18


03/18/2017
Metcon (Time)
*Partner WOD*

15!
Power Cleans 155/105#
Barbell Push Ups

-rest 1 min-

1.5 Mile Relay Run
(athletes switch every 400m)

*One partner working, one person resting on the factorial portion.
Scales:
135/95# , 115/85#, 95/65#
Push Ups or Knee Push ups
1 mile run


WOD


2017-03-17


CF Open 17.4
CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 and 17.4 Teens (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups

Boys 14-15 - 135# Deadlift + 14# Wall-Ball
Boys 16-17 - 185# Deadlift + 20# Wall-Ball
Girls 14-15 - 95# Deadlift + 10# Wall-Ball
Girls 16-17 - 125# Deadlift + 14# Wall-Ball


WOD


2017-03-16


03/16/2017
Metcon (Time)
*Partner Workout*

6 Rounds:
20 Cal Assault Bike
15 Hollow Rocks (done together)
400m Relay Run (Alternate every 100m)

Scales:
Bent knee Hollow Rocks, bent knee and arm hollow rocks, Sit Ups


WOD


2017-03-15


03/15/2017
3 Dead Lifts + 2 Squat Cleans (1-1-1-1-1)
Perform 3 Dead Lifts and then perform 2 Squat Cleans at 70 % of 1RM Squat Clean Max
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP:
5 OHS 115/85#
10 HSPU
15 Sit Ups

Scales:
95/65# , 75/55#
Box HSPU or DB Press


WOD


2017-03-14


03/14/2017
Metcon (AMRAP - Rounds)
30 min EMOM:
1st) 6 DB step Ups 50/35#
2nd) 14/12 Cal Row
3rd) 12 Kb Swings 53/35#

Scales:
Step Ups with 35/25#
12/10 Cal Row
35/26# Swings


WOD


2017-03-13


03/13/2017
Front Squat ( 4 x 2 @ Level Load (80-85%))
Metcon (Time)
3 RFT:
5 Muscle Ups
7 Thrusters 95/65#
9 OTB Burpees

Scale:
Jumping MU, 2:1 Pull Ups, C2B
75/55# or 65/45#


WOD


2017-03-11


03/11/2017
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP
7 Pull Ups
7 Wall Balls
7 Cal Row

*Record total Partner weight used for Pull Ups. For the metcon, each partner must complete 1 round of the couplet while the other rests.
Weighted Pull-ups (3-3-3-3 )


WOD


2017-03-10


CF Open 17.3


WOD


2017-03-09


03/09/2017
16 Minutes of Mobility:
2 min each side Calf Smash
2 min each side Hamstring Floss
2 min each side couch stretch
2 min each side banded bully
Metcon (Time)
2 Rounds For Time:
1000m Row
800m Run


WOD


2017-03-08


03/08/17
Deadlift (3-3-3-3)
80% of 1RM
Metcon (Time)
4 RFT:
15 C2B Pull Ups
12 Dead Lifts, 135/95#
9 Push Jerks
* 2 Bar Facing Burpees EMOM

Scales: Pull Ups or banded Pull Ups
115/85# or 95/65#
2 Burpees


WOD


2017-03-07


03/07/2017
Metcon (Time)
For Time:
75 Burpees
75 OH DB Lunges 35/25#
1000m Run

*Partition reps anyway

Scale: 26/18# kb


WOD


2017-03-06


03/06/2017
3 Hang Power Clean + 2 Power Clean + 1 Squat Clean (1-1-1 @ 70-75% of your 1RM Squat Clean )
3 Hang Power Clean + 2 Power Clean + 1 Squat Clean
Metcon (AMRAP - Reps)
15 Minute EMOM:
1) Max Sit Ups in 45 seconds
2) Max V-Ups in 45 seconds
3) Max Double Unders in 60 Seconds
4) Rest


WOD


2017-03-04


Bring A Friend 3/4/2016
Metcon
Metcon (Time)
4 RFT
400m relay run "Each partner runs 200m"
30 Push-ups
500m Row "Each partner rows 250m"
30 Air Squats
-rest 3 min-

Scaled:
Knee Push-ups

Please bring your friend tomorrow!
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
2 to 1 single unders for DU

Annie is not part of the partner WOD, but it is done as an individual WOD after the partner WOD.


WOD


2017-03-03


CF Open 17.2


WOD


2017-03-02


03/02/2017
15 minute of mobility:
Hamstring Floss
Couch stretch
Calf Smash
T-spine smash
Shoulder Smash with Lax ball
Metcon (Time)
21-15-9
Goblet Squat 53/35#
Hand Release Push Up
Shuttle Run

Scales:
44/26#
Push Ups from knees


WOD


2017-03-01


03/01/2017
Power Snatch (2-2-2-2-2)
Perform at 85% of 1RM. You may reset briefly after each rep.
Metcon (AMRAP - Rounds)
14 Minute EMOM
1st: 10 DB Power Snatch 35/25# (5 each arm)
2nd: 250m Row

Scales:
25/15#
200m row or 150m row


WOD


2017-02-28


02/28/2017
Metcon (AMRAP - Rounds and Reps)
22 min AMRAP
20 Double Unders
10 Sit Ups
5 Ring Dips

Scales:
2:1 Singles or 12 DU's
Banded Dips // Push Ups


WOD


2017-02-27


2/27/2017
Back Squat (3-3-3)
Level Load
Metcon (Time)
4 Rounds For Time
9 Back Squats 135/95#
6 Bar MU
400m Run

Scales:
115/85# 95/65#
10 c2b or Pull Ups
200m run


WOD


2017-02-25


02/25/2017
Metcon (Time)
*Partner WOD
4 RFT:
30 Push Jerks 95/65#
30 Back Squats
1000m row

Scakes: 75/55# or 65/45#


WOD


2017-02-24


02/24/2017
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes


WOD


2017-02-23


02/23/2017
Push Press (5-5-5)
Use 70% of 1RM
Metcon (Time)
For time:
50 Push Press 95/65#
50 KB Swings 53/35#
50 Toes through Rings
* Partition any way

Scales: 75/55#
44/26#
Sit ups


WOD


2017-02-22


02/22/2017
16 Minutes of mobility:
Banded OLY Squat (2 min)
Banded ankle/heel chord (2 min each side)
Couch Stretch (2 min each side)
T-Spine Smash (2 min)
Pigeon (2 min each)
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
5 Floor Press 115/85#
5 Burpee MB Slam 20/14#
20 DU's

Scales:
95/65#
2:1 Singles or 12 DU's


WOD


2017-02-21


02/21/2017
Metcon (AMRAP - Reps)
28 Min EMOM:
:30 ME HSPU
:30 ME Box Jump 24/20"
:30 ME Russian Twist 45/25#
:30 ME Assault Bike Cal

*:30 rest after each set
Score is total reps

Scales:
Box HSPU, db press
Step Ups
35/15# Twists


WOD


2017-02-20


02/20/2017
Front Squat (3-3-3)
Use 80% of your 1rm for all 3 sets
Metcon (Time)
7 RFT:
7 Front Squats 115/85#
7 Barbell Push Ups
7 SDHP

Scales: 95/65# or 75/55#
Regular Push Ups


WOD


2017-02-18


02/18/2017
Good luck to our athletes competeing at Rep Your Gym today!!!
Metcon (Time)
Partner WOD
G2O 10,000#
5 Push Ups every 2:00 (both partners)

Rest 3:00

Run 1600 m

One person working, one person resting. Choose whatever weight desired for Part A. Break up the run however desired for Part B. Both partners must finish all 5 pushups before the G2O can be resumed.


WOD


2017-02-17


02/17/2017
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


WOD


2017-02-16


02/16/2017
Power Clean (1.1-1.1-1.1-1.1-1.1)
Use this scheme to build to a heavy double. Remember this scheme indicates that you will perform 1 power clean and then reset for 5-10 seconds before performing the second rep.
Metcon (Time)
10!
Power Clean 135/85#
Ring Dips
*30 Double Unders after each round

Scales
115/75#
95/65#
Banded dips or Hand release Push ups
2:1 singles or 15 DU


WOD


2017-02-15


02/15/2017
Metcon (AMRAP - Rounds)
28 Minute EMOM
1)14/12 Cal row
2) 12 DB Press 35/25#
3) 10 OTB Burpees
4) 8/6 cals on assault bike

Scale:
12/10 cal
26/18# KBS
7 Step overs on OTB Burpees
12 Sit Ups


WOD


2017-02-14


02/14/2017
Shoulder Press (9-6-3)
Build to a heavy 3 rep
Metcon (Time)
Partner WOD
20 DL at 275/185
30 C2B
40 front rack lunges w/ db 35/25
50 stones 95/65
800 m run done together

Scale:
DL 225/155 185/135#
Pullups
26/18# kb
Scale accordingly for Stone


WOD


2017-02-13


02/13/2017
Metcon (Time)
4 rounds
7 Front Squats, 155/105#
14 KB Swings, 53/35#
1 Hill Sprint
-1 min rest b/w rounds-

Scales
135/85# // 115/75#
kb swings 44/26#
200 m run


WOD


2017-02-11


02/11/2017
Metcon (Time)
Partner WOD
25 Clean and Jerks, 135/95#
25 Snatches, 135/95#
20 Clean and Jerks
20 Snatches
15 Clean and Jerks
15 Snatches
10 Clean and Jerks
10 Snatches
5 Clean and Jerks
5 Snatches
*Partner run 200m after each couplet.

95/65#
75/55#


WOD


2017-02-10


02/10/2017
Squat Clean (1.1 - 1.1 - 1.1 - 1.1)
Use this scheme to build to a heavy double. 1.1 means we will perform 1 squat clean and reset for 5-10 seconds and then perform the second rep. Build to a heavy for the day.
CrossFit Games Open 16.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Scaled:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target


WOD


2017-02-09


02/09/2017
Metcon (Time)
10-8-6-4-2
Thrusters, 115/85#
BF Burpees
*400m run after each round

Scale weight to 95/65# OR 75/55#
Scale run to 200 m


WOD


2017-02-08


2/08/2017
Split Jerk (1-1-1-1-1-1)
Metcon (AMRAP - Reps)
Monster Mash
3:00 AMRAP
400m run
Max sit ups in remaining time
Rest 1:00
4:00 AMRAP
400m run
Max Box Jumps in remaining time 24/20"
Rest 1:00
1:00 AMRAP
Max KB Swings, 53/35#


WOD


2017-02-07


02/07/2017
Metcon (AMRAP - Rounds)
20 Minute EMOM
1) 12 T2B
2) 6 Bar Muscle Ups
3) 18 Push Ups
4) 9 Dead Lifts, 225/185#

Scales:
Knee to chest, v-ups, modified v-ups
8 pull ups or chest to bar
knee push ups
185/135# OR 155/85#
3 Rounds not for time (10 min cap)
5 kips
3 Pull Ups
5 V Ups
3 Dead Lifts building to working weight (135,185,225)


WOD


2017-02-06


02/06/2017
Overhead Squat (3-3-3 )
Level Load 75-80%
Metcon (Time)
4 RFT
250m row
15 OHS, 95/65#
200m run
15 Push Ups

Scales:
75/45# OHS or change to front squat
Perform Push Ups from knees


WOD


2017-02-04


02/04/2017
Metcon (AMRAP - Rounds and Reps)
Partner WOD
30 Minute AMRAP
30 KB Swings, 53/35#
30 Calorie row
30 Power Cleans 135/95#
30 Knees to elbows

Scale:
44/26# OR 35/18# KB
95/65#
Sit ups or knee raises


WOD


2017-02-03


02/03/2017
Metcon (No Measure)
3 rounds not for time: (10 min cap)
20 DU or DU attempt
5 hips to rings OR toes through tings or kips
1 MU, 1 jumping MU, 1 banded L MU with band
Focus on movement quality!!
CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
100 Wall Balls
2:1 singles vs DU or 50-75 DU depending on skill level
Scale down MU to Proper scale.


WOD


2017-02-02


02/02/2017
Tech WOD (1-1-1-1-1-1-1-1)
Using a light weight (40-55% of 1RM) perform the following:
2 second rise to hang (pos.2)
2 second pause right above knee
Hang Squat Clean
The goal of this exercise is to perform high quality reps at a relatively low weight so we can optimize movement quality. This is not designed to be heavy, but perform at a moderate weight.
Metcon (AMRAP - Rounds)
24 min EMOM
100m farmers carry
4 wall walks
10 Single leg RDL's 55/35#
12 Box jumps 24/20''

Scale: 44/35# KB for farmers carry and RDL
Walk hands as high as comfortable OR Perform with knees on box, :40sec high plank
Step Ups

Rx+
6 wall walks
70# KB for RDL & Carry
12 BJ at 30''


WOD


2017-02-01


02/01/2017
Snatch (1-1-1-1-1-1)
Build to a heavy 1 rep
Metcon (AMRAP - Rounds and Reps)
Monster Mash
7 Minute AMRAP
9 Power Snatches, 95/65#
3 Muscle Ups
Rest 2:00
7 Minute AMRAP
6 Squat Snatches, 115/85#
6 BF Burpees

Scale:
75/55#
6 C2B or Pull Ups OR Jumping MU


WOD


2017-01-31


01/31/2017
Metcon (Time)
5 RFT
400m run
14 Ring Dips
7 Hang Power Cleans, 135/95#

Scale:
Less rounds (3-4)
200m run
Banded ring dips or Push ups
115/75# OR 95/65#


WOD


2017-01-30


01/30/2017
Back Squat (3 x 3 @85% of 1RM (Level Load))
Make sure you have a spotter!
Metcon (Time)
4 RFT
15 Back Squats, 115/85#
9 Push Jerks
6 Overhead Lunges
10 Barbell Rollouts

Scale: 95/65# OR 75/55#
S2OH (Push Press)
Back rack lunges
V-Ups or modified V-ups


WOD


2017-01-28


01/28/2017
Metcon (AMRAP - Rounds and Reps)
Partner WOD
25 Minute AMRAP
400m partner run
40 Double Unders
20 Pull Ups

Scale:
200m run
20 DU's or 80 singles
Banded Pull Ups or Ring Rows


WOD


2017-01-27


01/27/2017
Bench Press (3-3-3-3-3 @ 80-85% of1RM)
CrossFit Games Open 16.2 (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
4-Minute AMRAP + Bonus Time of:
25 hanging knee raises
50 single-unders
Squat cleans*

*Round 1 - 15 @ 95/55
*Round 2- 13 @115/75
*Round 3- 11 @ 135/95
*Round 4 - 9 @ 155/115
*Round 5 - 7 @ 185/135

Time extends by 4-minutes when completing a round. If you complete ROund 5, your score is the time you finish.


WOD


2017-01-26


01/26/2017
Metcon (Time)
11 RFT
200m run
12 air squats
4 KB Push Press, 35/26# (one each arm)

Rx+ 53/35#

Scale:
26/18#
100mrun


WOD


2017-01-25


01/25/2017
Deadlift (4 x 4 @80-85% of 1RM - Level load)
Metcon (Time)
Monster Mash
3 rounds of:
3 Power Cleans, 185/135#
6 C2B Pull Ups
Rest 1 Minute
6 Rounds of
3 Power Cleans 135/95#
6 HSPU
Rest 1 Minute
9 Rounds of
3 Power Cleans, 95/65#
6 OTB burpees
*15 min time cap*

Scale:
155/115/95# OR 135/105/75#- MENS
115/95/75 OR 95/75/55#
Banded Pull Ups// Ring Rows
Box HSPU or KB press


WOD


2017-01-24


01/24/2017
Metcon (Time)
Spend the first 15-20 minutes working on needed mobility.

Coaches advice:
Banded ankle mobility (2 min each side)
Banded OH distraction (2 min each side)
Banded Oly wall squat (2 min)
T-spine smash (2 min)
Pigeon (2 min each side)
Spider man lunge (2 min each side)

-then-

27-21-15-9-3
Wall Balls, 20/14#
TTR

Scale:14/10#
V-Ups or modified V-ups
Sit ups


WOD


2017-01-23


01/23/2017
Make sure you are signing up for the Crossfit Open!!
Front Squat (7-6-5-4-3-2-1)
Work up to a heavy single
Metcon (Time)
3 RFT
11 Front Squats, 95/65#
22 GS Push Ups
11 Shuttle Sprints (outside)

Scale:
75/55#


WOD


2017-01-21


1/21/2017
Metcon (Time)
Partner WOD
6 RFT
9 Front Squats, 135/95#
18 Burpees
27 Pull Ups

*30 second partner plank each time you break reps. This includes breaking burpees. Max number of planks per round: 2.

Scaling options:
115/75 or 95/65#
Banded Pull Ups or Ring Rows


WOD


2017-01-20


01/20/2017
The 5 week cycle we are in will be revolving around getting prepared for the Open. What does that mean??? YOU will be seeing some traditional style crossfit workouts that will be hitting the main 3 energy systems with an emphasis on work capacity. We will also be retesting past Open workouts which will also help us gauge improvement over the past year(s)!
Power Snatch (1-1-1-1-1-1)
Crossfit Open 11.1 (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)


WOD


2017-01-19


01/19/2017
The 5 week cycle we are in will be revolving around getting prepared for the Open. What does that mean??? YOU will be seeing some traditional style crossfit workouts that will be hitting the main 3 energy systems with an emphasis on work capacity. We will also be retesting past Open workouts which will also help us gauge improvement over the past year(s)!
Metcon (AMRAP - Rounds and Reps)
18 Minute AMRAP
6 Pistol Squats (3 each leg)
9 Floor Press, 115/85#
12 KB Snatches (6 each arm), 53/35#

Adjustments:
Banded Pistols or Pistols to box
95/65# Floor Press
44/26# or 35/18#


WOD


2017-01-18


01/18/2017
The 5 week cycle we are in will be revolving around getting prepared for the Open. What does that mean??? YOU will be seeing some traditional style crossfit workouts that will be hitting the main 3 energy systems with an emphasis on work capacity. We will also be retesting past Open workouts which will also help us gauge improvement over the past year(s)!
Push Press + Push Jerk + Split Jerk (1-1-1-1-1-1-1)
Take 15 Minutes to find a heavy load
Metcon (AMRAP - Rounds and Reps)
Monster Mash
3 minute AMRAP
5 Push Jerks, 155/105#
25 Sit Ups
Rest 1:00
3 minute AMRAP
5 Dead lifts, 155/105#
50 DU's
Rest 2:00
3:00 minute AMRAP
15 Front Squats 155/105#
Max HSPU in remaining time

Adjustments:
135/85# 0R 115/65#
75 singles or 30 DU's
Box HSPU or KB press


WOD


2017-01-17


1/17/2017
Metcon (Time)
3 RFT
20 Box Jumps, 24/20"
400m Run
25 KB Swings, 53/35#
500m row

Adjustments:
Step Ups
44/35# or 35/26#


WOD


2017-01-16


01/16/2017
Squat Clean (4 x 2 at 75% of 1RM)
*You can reset after first rep
Metcon (AMRAP - Rounds)
14 Minute EMOM:
2 Squat Clean, 135/95#
3 S2O
4 Pull Ups
5 Sit Ups

Sc 1:
115/75#
banded pull ups

Sc 2:
95/65#
ring rows


WOD


2017-01-14


01/14/2017
Metcon (AMRAP - Rounds and Reps)
Partner WOD
24 Minute AMRAP
6 Front Squats, 135/95#
12 Push Jerks
18 T2B
200m Farmer's Carry, 53/35#

Scale:
115/75#
Knee raises
44/26#


WOD


2017-01-13


01/13/2017
Bench Press (3-3-3-3-3)
Build to a 3RM
Metcon (Time)
3 RFT
10 HSPU
15 Goblet Squats, 53/35#
20 KB Swings, 53/35#

Adjustments: Box HSPU or KB Press
44/26# KB


WOD


2017-01-12


01/12/2017
Metcon (Time)
10!
C2B Pull Ups
Push Press, 115/85#
Box Jumps, 24/20"
*100m row after each round

Adjustments:
Banded Pull Ups or Ring rows
95/65#
Step Ups


WOD


2017-01-11


01/11/2017
Back Squat (5-5-5-5-5)
Spend 15-18 min and build to a 5RM
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP
10 Push Ups
20 Lunges
30 Double Unders
200m run

Scale: 2:1 singles or 15 DU'S


WOD


2017-01-10


01/10/2017
Metcon (Time)
50 SDHP, 53/35#
50 Hang Power Cleans, 95/65#
50 Bent Over Rows
50 Ring Dips
*1 Burpee at the top of each minute
**Partition any way

Adjustments: Banded ring dips or GSPU


WOD


2017-01-09


01/09/2017
Snatch (1-1-1-1-1-1)
Build to a 1RM Snatch
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Metcon (Time)
Rest 4:00

21-15-9
Burpees
Air Squats
Sit Ups


WOD


2017-01-07


01/07/2017
Metcon (Time)
Partner WOD
G2O 10,000#
5 Push Ups every 2:00 (both partners)

Rest 3:00

Row 3,000m

One person working, one person resting. Choose whatever weight desired for Part A. Break up the rowing reps however desired for Part B. Both partners must finish all 5 pushups before the G2O can be resumed.


WOD


2017-01-06


01/06/2017
2 Dead Lifts + 1 Squat Clean + 1 Jerk (1-1-1-1-1-1-1)
Spend 15-18 minutes building to a max for the complex.
Metcon (Time)
5 RFT
5 Dead Lifts
4 Power Cleans
3 Front Squats
2 Push Jerks
1 Split Jerk
*Perform 10 T2B after each round

Weight used is 75% of complex max.


WOD


2017-01-05


01/05/2017
Metcon (AMRAP - Rounds)
21 Minute EMOM
1) 14 Burpees
2) 200m run
3) 7 KB Snatches, each arm 53/35#

Adjustments:
Step Ups
100m run
44/26# or 35/18#


WOD


2017-01-04


01/04/2017
Strict Press (3-3-3-3-3)
5 x 3 Press
Perform 5 sets of 3 reps at a level load. (85% of 1RM)
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest


WOD


2017-01-03


01/03/2017
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP
20 Russian Twists, 45/35#
20 Double Unders
200m row
(every 100m counts as 10 reps)

Scale:
35/25# russian twist or 25/15#
3:1 singles or 10 DU


WOD


2017-01-02


01/02/2017
3 position Snatch (1-1-1-1-1-1-1)
High Hang, Hang, Floor

Spend 15-18 minutes building to a 1RM for the 3 position snatch.
Metcon (Time)
4 RFT
15 Power Snatches, 75/45#
12 Burpees
9 C2B Pull Ups
200m run

Scale:
55/35# Power Snatches
Banded Pull Ups


WOD


2016-12-31


12/31/2016
Metcon (AMRAP - Reps)
Partner WOD
20 Minute AMRAP
0:00 - 6:00
1000m row // Goblet Squats, 35/26#
6:00 - 12:00
1000m row // TTR

Repeat sequence from 12:00 to 18:00 and 18:00 to 24:00
Partner switch the row every 500m. On the goblet squats and TTR, one person working, one person resting.


WOD


2016-12-30


12/30/2016
Push Press (5-5-5-5)
Metcon (Time)
4 RFT
10 Push Press, 115/85#
10 KB Snatches 53/35# (5 each arm)
10 Bar Facing Burpees (OTB)
50 Double Unders

Scale:
95/65#
35/26#
2:1 singles


WOD


2016-12-29


12/29/2016
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP
12 Barbell Push Ups
8 Dead Lifts, 185/135#
4 Power Cleans
200m run

Scale:
Push Ups
155/105 OR 135/85


WOD


2016-12-28


12/28/2016
Overhead Squat (1-1-1-1-1-1-1)
Metcon (AMRAP - Rounds and Reps)
12 Minute AMRAP
8 OHS, 115/85#
10 Bent over rows
200m run

Scale
95/65#
65/45#


WOD


2016-12-27


12/27/2016
Metcon (AMRAP - Rounds)
28 Minute EMOM
1) 12 KB Swings, 70/53#
2) 15 Box Jumps, 24/20"
3) 18 Sit Ups
4) 200m row

Scale
53/35#
150m Row


WOD


2016-12-26


12/26/2016
Metcon (Time)
3 RFT
15 Back Squats 95/65#
15 C2B Pull Ups
500m Row

Scale:
65/45#
Pull ups / Banded Pull Ups / Ring Rows
Snatch EMOM (1)
Perform 1 snatch every :30 for 10 minutes
(Use 65-70% of 1RM)


WOD


2016-12-23


12/23/2016
Hang Snatch (5 x 3 )
15-20min
Build to a heavy 3 rep Hang Snatch (75-85%) and then perform 5 sets of 3 reps with that weight.
Metcon (AMRAP - Rounds and Reps)
14 Minute AMRP

RX:
10 HSPU
20 KB Swings, 53/35#
30 Sit Ups

Scale:
10 Box HSPU
20 KB Swings 35/26#
30 Sit Ups

Scale 2:
10 KB Press 35/26#
20 KB Swings 35/26#
30 Sit Ups


WOD


2016-12-22


12/22/16
Metcon (AMRAP - Rounds)
28 Minute EMOM
RX
1st min) 10 Power Cleans, 135/95#
2nd min) 10 Burpees
3rd min) 10/8 Calorie Row
4th min) 10 T2B

Scaled
1st min) 10 Power Cleans, 95/65#
2nd min) 10 Burpees
3rd min) 10/8 Calorie Row
4th min) 10 Knees to chest/tucks


WOD


2016-12-21


12/21/2016
Only 4 DAYS 'till Christmas!
Back Squat (5 x 3 )
Perform 5 sets of 3 reps at a moderate-heavy load (80-85%)
Metcon (Time)
RX:
3 rds for time:
9 Bar Muscle Ups
15 Wall Balls 20/14#
400m Run or 500m Row

Scale 1:
3 Rds for time:
18 Chest to Bar
15 Wall Balls 20/14#
400m Run or 500m Row

Scale 2:
3 Rds
18 Pull-ups
15 Wall Balls 14/10#
400m Run or 500m Row


WOD


2016-12-20


12 Days of Christmas
12 Days of Christmas (Time)
Rx:
Day 1: 100m Run
Day 2: Front Squat 115/80
Day 3: Hang Clean 115/80
Day 4: OTBar Burpees
Day 5: Deadlift 115/80
Day 6: KBS 53/35
Day 7: Sit-ups
Day 8: GS Push-ups
Day 9: Box Jump 24/20
Day 10: DU
Day 11: Pull-ups
Day 12: GHD Sit-ups

Scaled:
95/65
35/18
30 SU


WOD


2016-12-19


12/19/2016
Front Squat (3-3-3-3-3)
Build to a 3 RM
Metcon (Time)
10!
Front Squats 135/95#
Push Jerks
*Perform 20 Double Unders in between each round

Scale
10!
Front Squats 95/65#
Push Jerks
*Perform 2:1 singles


WOD


2016-12-17


12/17/16
Metcon (AMRAP - Rounds and Reps)
Partner WOD
3200m Run
*Partners switch every 400m

While partner A is running partner B will perform the following AMRAP:
10 Sit ups
10 KB Swings 53/35#
40 Double unders

Score is rounds+reps.

Scale the run as needed. 2:1 singles and 35/26# KB


WOD


2016-12-16


12/16/2016
Christmas Party tonight at 7pm!!
Deadlift (4x4)
Work up to a heavy 4 reps (75%-80%) and perform 4 sets of 4 at that weight
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scale 185/135# and Box HSPU


WOD


2016-12-15


12/15/16
Metcon (Time)
4 rounds for time:
RX
12 Box Jump 24/20"
16 PullUps
20 Wall Balls 20/14#
500m Row

Scale 1
4 rounds
12 Step Ups 24/20"
16 Banded Pullups
20 Wall Balls 14/10#
500m Row

Scale 2
3 rounds
8 Box Jump
12 Banded Pullups
16 Wall Ball thrusters
500m row


WOD


2016-12-14


12/14/16
1 Snatch Balance + 2 OHS (1-1-1-1-1-1-1)
Work up to a heavy single for the complex.
Metcon (Time)
20-15-10-5
RX
OHS 115/85#
OTB Burpees
Russian Twist 20/14#

Scale 1
OHS 95/65#
OTB Burpees
Russian Twist 14/10#

Scale 2
Front Squat 95/65#
OTB Burpees
Russian Twist 20/14#

Rx+
20-15-10-5
OHS 135/95#
Burpee T2B


WOD


2016-12-13


12/13/16
Remember your tacky clothes Friday at 7PM!!
Metcon (AMRAP - Rounds and Reps)
24 min AMRAP:
RX
5 Goblet Squats 53/35#
7 KB Lunges
9 KB Swings
200m Run

Scaled
5 Goblet Squats 35/26#
7 KB Lunges
9 KB Swings
200m Run


WOD


2016-12-12


12/12/16
2 Snatch Grip Deadlifts + 2 Snatch High Pulls + 1 Snatch (full) (1-1-1-1-1-1)
Build to a heavy single
Metcon (AMRAP - Rounds)
15 Minute EMOM
RX
1st min: 12 Power Snatch 95/65
2nd min: 15 V-Ups
3rd min: 40 Double Under

Scale 1
1st min: 12 Power Snatch 75/45
2nd min: 15 Modified V-Ups
3rd min: 20 Double Under

Scale 2
1st min: 12 Power Snatch 55/35
2nd min: 15 Sit Ups
3rd min: 80 singles


WOD


2016-12-10


12/10/16
Squat Clean (1RM)
Metcon (Time)
14 minute EMOM
1) max burpees
2) max WBS

Rx: 20/14#
Scaled: 14/10#
Add both partners 1RM squat clean and divide by total body weight. Multiply that lifting score by the metcon time.


WOD


2016-12-09


12/9/16
Shoulder Press (3-3-3-3-3)
Take 15-20 minutes to find 3RM strict press.
Metcon (Time)
Rx:
50 strict press, 45/35#
50 front squats, 45/35#
50 T2B
50 KBS, 53/35#

Scaled:
50 strict press, 35/20# med ball
50 front squats, 35/20# med ball
50 knees to hips
50 KBS, 35/26#
Partition any way.


WOD


2016-12-08


12/8/16
Metcon (AMRAP - Rounds)
21 minute EMOM
Rx:
1) 10 goblet squats, 53/35#
2) 5 ring MU
3) 200m run

Scaled:
1) 10 goblet squats, 35/26#
2) 10 C2B pull-ups
3) 200m run


WOD


2016-12-07


12/7/16
Snatch Grip Deadlift (5x5)
Take 15-20 minutes to find heavy 5 rep and do not increase the load. Perform 10 second superman holds in between sets.
Metcon (Time)
4 RFT
Rx:
10 Deadlifts, 185/135#
20 Russian Twists, 20/14#
30 Walking Lunges
40 DU

Scaled:
10 Deadlifts, 135/95#
20 Russian Twists, 14/10#
30 Walking Lunges
40 DU attempts or 2:1 SU

Rx+ Deadlifts 225/185#
Russian Twists, 53/35#


WOD


2016-12-06


12/6/16
Metcon (Time)
Partner WOD
5 RFT
Rx:
20 power cleans, 155/105#
20 ring dips
20 pull-ups
20 push-ups

Scaled:
20 power cleans, 115/85#
20 ring dip progressions/ box dips
20 pull-up progressions
20 push-ups on knees
One person working, one person resting. If reps are broken up, both partners must perform 1 penalty burpee together. Max penalty burpees per round 10.


WOD


2016-12-05


12/5/16
This week starts a 6 week snatch cycle.
Snatch (1-1-1-1-1)
Take 15-20 minutes to find a 1 RM full snatch.
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP
6 power snatches
9 OHS
12 sit-ups
15 calorie row

Rx: 115/85#
Scaled: 95/65#


WOD


2016-12-03


12/3/16
Metcon (Time)
Partner WOD
Rx:
50 clean and jerks, 135/95#
50 snatches, 135/95#
50 C2B pull-ups
50 ring dips

Scaled:
50 clean and jerks, 95/65#
50 snatches, 95/65#
50 pull-up progressions
50 ring dip progressions
Partition any way.


WOD


2016-12-02


12/2/16
Power Clean (3-3-3-3-3)
Take 15-20 minutes to find a heavy 3RM (touch and go). Perform 5 barbell roll-outs between sets.
Metcon (AMRAP - Rounds and Reps)
7 minute AMRAP-- rest 2 minutes, then repeat.
Rx:
7 bar-facing burpees (OTB)
5 power cleans, 185/135#
200m run

Scaled:
7 bar-facing burpees (OTB)
5 power cleans, 115/85#
200m run
Score is lowest AMRAP.


WOD


2016-12-01


12/1/16
Metcon (Time)
4 RFT
Rx:
10 HSPU
20 Overhead KB lunges 53/35 "10 each arm"
30 Straight leg sit-ups
40 DU

Scaled:
10 HSPU on box / Perfect Push-ups
20 Overhead KB lunges 35/18 "10 each arm"
30 Straight leg sit-ups
40 DU attempts or 2:1 SU


WOD


2016-11-30


11/30/16
High-Hang Snatch (1-1-1-1-1)
Take 15-20 minutes to find a 1RM (to be full snatches). Perform 5 back extensions and 10 sit-ups between sets.
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
These are to be full snatches.


WOD


2016-11-29


11/29/16
Metcon (AMRAP - Rounds)
27 minute EMOM
Rx:
1) 200m row
2) 9 KBS + 3 goblet squats, 70/53#
3) 6 burpees OTB, 30/24"

Scaled:
1) 200m row
2) 9 KBS + 3 goblet squats, 53/35#
3) 6 burpees OTB, 24/20"


WOD


2016-11-28


11/28/16
Thruster (3-3-3-3-3)
Take 15-20 minutes to find a heavy 3RM. Perform 10 scorpions between each set.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups


WOD


2016-11-25


11/25/16
Metcon (Time)
Partner WOD
Rx:
Buy in: 2000m row
4RFT
20 squat cleans, 95/65#
40 burpees
80 DU
Cash out: 1600m run

Scaled:
Buy in: 2000m row
4RFT
20 squat cleans, 75/55#
40 burpees
80 DU attempts or SU
Cash out: 1600m run
Partners alternate every 500m row and 400m run.


WOD


2016-11-23


11/23/16
Metcon (Time)
8 RFT
250m row or 200m run
10 KBS
10 KB SDHP

Rx: 53/35#
Scaled: 35/26#


WOD


2016-11-22


11/22/16
Metcon (Time)
4 RFT
Rx:
400m run
15 push press, 115/85#
20 sit-ups
30 DU

Scaled:
400m run
15 push press, 95/65#
20 sit-ups
30 DU attempts or 2:1 SU


WOD


2016-11-21


11/21/16
Paused Front Squat (5x2)
Take 15 minutes. Perform max L-sit pull-ups between sets.
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


WOD


2016-11-19


11/19/16
Metcon (Time)
Partner WOD
10!
Rx:
Front squats, 155/105#
C2B pull-ups
*15 WBS, 20/14# after each round

Scaled:
Front squats, 115/85#
Pull-up progressions
*15 WBS, 14/10# after each round


WOD


2016-11-18


11/18/16
Push Press (3-3-3-3-3)
Take 15-20 minutes to find a heavy 3 rep. Perform 1 (each arm) turkish get-up between sets.
Metcon (Time)
6 RFT
Rx:
10 OH KB lunges, 53/35# (5 each arm)
10 box jumps, 24/20"
10 knees to elbows

Scaled:
10 OH KB lunges, 35/26# (5 each arm)
10 box jumps or step-ups, 20/20"
10 knees to hips


WOD


2016-11-17


11/17/16
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP
10 hang power cleans
10 burpees
400m run

Rx: 135/95#
Scaled: 95/65#


WOD


2016-11-16


11/16/16
Overhead Squat (1-1-1-1-1)
Take 15-20 minutes to find a 1RM. Perform 30 DU between each set.
Metcon (Time)
2RFT
600m run
800m row


WOD


2016-11-15


11/15/16
Metcon (AMRAP - Rounds)
20 minute EMOM
Rx:
Even minutes: 5 squat snatches, 135/95#
Odd minutes: 200m run

Scaled:
Even minutes: 5 squat snatches, 95/65#
Odd minutes: 100-200m run


WOD


2016-11-14


11/14/16
Front Squat (3-3-3-3-3)
Take 15-20 minutes to find a heavy 3 rep. Perform 30 second plank holds between sets.
Metcon (Time)
4 RFT
Rx:
9 front squats, 135/95#
7 HSPU
5 bar MU

Scaled:
9 front squats, 95/65#
7 HSPU on box
5 bar MU progressions or 2:1 C2B pull-ups


WOD


2016-11-12


11/12/16
Metcon (Time)
5 RFT
Rx:
800m row
25 KBS, 70/53#
25 TTR

Scaled:
800m row
25 KBS, 53/35#
25 knees to hips
Switch partners on the row every 400m. Divide work as desired with one partner working and one resting.


WOD


2016-11-11


11/11/16
Deadlift (4x4 (level load))
Accessory work: 10 barbell roll-outs between sets
Metcon (Time)
Rx:
Buy in: 400m run

3 RFT
33 WBS, 20/14#
22 ring dips
11 deadlifts, 185/135#

Cash out: 400m run

Scaled:
Buy in: 400m run

3 RFT
33 WBS, 14/10#
22 ring dip progressions (red or purple only) or dips on bench
11 deadlifts, 135/95#

Cash out: 400m run


WOD


2016-11-10


11/10/16
Metcon (Time)
2 RFT
Rx:
50 DU
10m sled push, 185/135#
50 medball squat cleans, 20/14#
10m sled push, 185/135#
50 medball slams, 20/14#
10m sled push, 185/135#
50 medball Russian twists, 20/14#
10m sled push, 185/135#

Scaled:
50 DU attempts or 2:1 SU
10m sled push, 135/95#
50 medball squat cleans, 14/10#
10m sled push, 135/95#
50 medball slams, 14/10#
10m sled push, 135/95#
50 medball Russian twists, 14/10#
10m sled push, 135/95#


WOD


2016-11-09


11/9/16
Split Jerk (1-1-1-1-1)
Take 15-20 minutes to find 1 RM. Accumulate 30 seconds of HS holds in between sets.
Metcon (AMRAP - Rounds)
16 minute E2MOM
Rx:
7 lunges
8 HSPU
9 T2B
10 KBS, 53/35#

Scaled:
7 lunges
8 HSPU on box
9 v-ups
10 KBS, 35/26#


WOD


2016-11-08


11/8/16
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP
Rx:
9 pull-ups
6 push press, 135/95#
3 hill sprints

Scaled:
9 pull-ups
6 push press, 95/65#
3 hill sprints


WOD


2016-11-07


11/7/16
Back Squat (4x4 (level load))
Accessory work:10 back extensions between sets
Metcon (Time)
5 RFT
Rx:
5 back squats, 155/105#
10 OTbar burpees
15 box jumps, 24/20"

Scaled:
5 back squats, 115/85#
10 OTbar burpees
15 box jumps or step-ups, 20/20"


WOD


2016-11-05


11/5/16
Metcon (Time)
Partner WOD
Rx:
Buy in:
3200m run relay (partners switch every 400m run)

4 rounds (one partner does DU and one partner does WBS-- switching each round)
50 DU
25 WBS, 20/14#

Cash out: 3000m row relay (partners switch every 500m)

Scaled:
Buy in:
3200m run relay (partners switch every 400m run)

4 rounds (one partner does SU and one partner does WBS-- switching each round)
50 DU attempts or 2:1 SU
25 WBS, 14/10#

Cash out: 3000m row relay (partners switch every 500m)


WOD


2016-11-04


11/4/16
Shoulder Press (3-3-3-3-3)
Take 15-20 minutes to find a heavy triplet. This is also known as strict press.
Metcon (Time)
Rx:
30 HSPU
40 pull-ups
50 sit-ups
60 walking lunges
70 push-ups
80 air squats

Scaled:
30 HSPU on box
40 pull-up progressions
50 sit-ups
60 walking lunges
70 push-ups on knees
80 air squats


WOD


2016-11-03


11/3/16
Metcon (AMRAP - Rounds)
24 minute EMOM
Rx:
Even minutes: 200m row
Odd minutes: 6 burpees OTB, 24/20"

Scaled:
Even minutes: 200m row
Odd minutes: 6 burpees OTB, 20/20"


WOD


2016-11-02


11/2/16
Squat Clean (2-2-2-2-2)
Take 15-20 minutes to work up to a heavy double.
Metcon (Time)
4 RFT
Rx:
10 push jerks, 135/95#
20 DU
200m run
20 DU
10 squat cleans, 135/95#

Scaled:
10 push jerks, 95/65#
20 DU attempts or 2:1 SU
200m run
20 DU attempts or 2:1 SU
10 squat cleans, 95/65#


WOD


2016-11-01


11/1/16
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP
20 KBS
400m run
20 KB snatches (10 each arm)
500m row

Rx: 53/35#
Scaled: 35/26#


WOD


2016-10-31


10/31/16
Happy Halloween! Please feel free to wear a costume to class today.
Squat Snatch (1-1-1-1-1)
Take 15-20 minutes to establish 1RM. Perform 20m overhead KB walk between sets (35/26# in each hand).
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Scaled:
2:1 C2B pull-ups
Snatch, 95/65#

**These are ring MU and squat snatches.
Accessory work:
Accumulate 3 minutes of plank hold with a 10 burpee penalty each time you break.


WOD


2016-10-29


10/29/16
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 minute AMRAP
Rx:
10 clean and jerks, 135/95#
10 push ups
10 pull-ups
10 calorie row

Scaled:
10 clean and jerks, 95/65#
10 push ups on knees
10 pull-up progressions
10 calorie row


WOD


2016-10-28


10/28/16
Deadlift (3-3-3-3-3)
Take 15-20 minutes to find max load. Perform 10 v-ups between each set.
Metcon (Time)
21-15-9
Rx:
Deadlifts, 225/155#
Sit-ups
KBS, 53/35#

Scaled:
Deadlifts, 155/105#
Sit-ups
KBS, 35/26#


WOD


2016-10-27


10/27/16
Metcon (AMRAP - Rounds)
20 minute EMOM
Rx:
5 box jumps, 30/24"
5 burpees
5 air squats

Scaled:
5 box jumps or step ups, 24/20"
5 burpees
5 air squats


WOD


2016-10-26


10/26/16
Push Jerk (1-1-1-1-1)
Take 15-20 minutes to find 1RM. Perform 5 strict pull-ups between each set.
Metcon (Time)
5 RFT
Rx:
10 push jerks, 135/95#
10 pull-ups
30 DU

Scaled:
10 push jerks, 95/65#
10 pull-up progressions
30 DU attempts or 2:1 SU


WOD


2016-10-25


10/25/16
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scaled: 65/45#
3 rounds NOT for time
15 medball sit-ups, 20/14#
30 second scissor kick
45 second plank hold


WOD


2016-10-24


10/24/16
Back Squat (3-3-3-3-3)
Take 15-20 minutes to find max load. Perform 5 barbell rollouts between each set.
Metcon (AMRAP - Rounds and Reps)
7 minute AMRAP
Rx:
10 push ups
5 squat cleans, 185/135#
200m run

Scaled:
10 push ups on knees
5 squat cleans, 115/85#
200m run

REST 2 minutes; then repeat
Score is the lowest AMRAP. The run does not count unless it is completed in the allotted time.


WOD


2016-10-22


10/22/16
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 minute AMRAP
Rx:
3 hill sprints
40 medball burpee, 20/14#
20 HSPU

Scaled:
3 hill sprints
40 medball burpee, 14/10#
20 HSPU on box
Hill sprints only count if completed in the allotted time. Medball burpee involves tossing the medball to your partner after completing the burpee.


WOD


2016-10-21


10/21/16
Back Squat (1-1-1-1-1)
Take 15-20 minutes to find a 1RM. This is back squat retest day!
Metcon (Time)
4 RFT
Rx:
7 back squats, 185/135#
9 barbell push-ups
11 box jumps, 24/20"

Scaled:
7 back squats, 135/95#
9 push-ups
11 box jumps or step-ups, 20/20"


WOD


2016-10-20


10/20/16
Take 15-20 minutes to work through 3 rounds (not for time):
1) 15 GHDs
2) 15 back extensions
3) 15 med ball sit-ups, 20/14#
Metcon (Time)
30-20-10
Deadlifts
Burpees

Rx: 185/135#
Scaled: 135/95#


WOD


2016-10-19


10/19/16
Push Press (1-1-1-1-1)
Take 15-20 minutes to find 1RM.
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP
Rx:
10 WBS, 20/14#
10 ring dips
200m run

Scaled:
10 WBS, 14/10#
10 ring dips with bands (red and purple only) or tricep dips on bench
200m run
Run only counts if it is completed in the allotted time.


WOD


2016-10-18


10/18/16
Metcon (Time)
Buy in: 1000m row

15-12-9
Rx:
TTB
Power cleans, 135/95#
Push jerks, 135/95#

Scaled:
V-ups
Power cleans, 95/65#
Push jerks, 95/65#

Cash out: 1000m row


WOD


2016-10-17


10/17/16
Metcon (Time)
2 RFT:
Rx:
25 DU
25 KBS, 53/35#
25 DU
25 pull-ups
25 DU
25 HSPU
25 DU
25 sit-ups

Scaled:
25 DU attempts or 2:1 SU
25 KBS, 35/26#
25 DU attempts or 2:1 SU
25 pull-up progressions
25 DU attempts or 2:1 SU
25 HSPU on box
25 DU attempts or 2:1 SU
25 sit-ups


WOD


2016-10-15


10/15/16
Metcon (AMRAP - Reps)
Partner WOD
In a 2 minute window...
Partner A: 25/20 calorie row
Partner B: max burpees in 90 seconds

Rest 1 minute...

In a 2 minute window...
Partner A: max burpees in 90 seconds
Partner B: 200m run

Repeat this sequence 3 times.
Score is number of burpees performed.


WOD


2016-10-14


10/14/16
Weighted Pull-ups
Take 15-20 minutes to find 3 RM weighted pull-ups. If unable to perform weighted pull-ups, use this time to work on pull-up progressions (strict, C2B, butterfly, kipping).
Metcon (Time)
3 RFT
Rx:
500m row
50 DU
25 WBS, 20/14#

Scaled:
500m row
50 DU attempts or 2:1 SU
25 WBS, 14/10#


WOD


2016-10-13


10/13/16
Metcon (Time)
Rx:
12 power snatch, 95/65#
12 box jumps, 24/20"
12 TTB
1000m run
10 power snatch, 95/65#
10 box jumps, 24/20"
10 TTB
800m run
8, 8, 8 + 600m run
6, 6, 6 + 400m run
4, 4, 4 + 200m run
2, 2, 2 + 100m run

Scaled:
12 power snatch, 65/45#
12 box jumps or step-ups, 20/20"
12 sit-ups
1000m run
10 power snatch, 65/45#
10 box jumps or step-ups, 20/20"
10 sit-ups
800m run
8, 8, 8 + 600m run
6, 6, 6 + 400m run
4, 4, 4 + 200m run
2, 2, 2 + 100m run


WOD


2016-10-12


10/12/16
Metcon (AMRAP - Rounds)
24 minute EMOM
Rx:
Even minutes: 5 hang power cleans + 3 push jerks, 185/135#
Odd minutes: 14/12 calorie row

Scaled:
Even minutes: 5 hang power cleans + 3 push jerks, 135/95#
Odd minutes: 12/10 calorie row


WOD


2016-10-11


10/11/16
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP
Rx:
5 ring MU
10 KBS, 53/35#
200m farmers carry, 53/35#

Scaled:
5 ring MU progressions or 2:1 C2B pull-ups
10 KBS, 35/26#
200m farmers carry, 35/26#


WOD


2016-10-10


10/10/16
Back Squat (5x2 (level load @ 75-80% 1RM))
Pause 3 seconds at the bottom and EXPLODE out of the hole.
Metcon (Time)
3 RFT
15 back squats
12 OTB burpees
9 power cleans

Rx: 135/95#
Scaled: 95/65#


WOD


2016-10-08


10/8/16
Metcon (Time)
Partner WOD
10!
Rx:
Thrusters, 155/105#
Bar MU
*30 DU after each round

Scaled:
Thrusters, 115/85#
C2B pull-up progressions
*30 DU attempts or 2:1 SU


WOD


2016-10-07


10/7/16
Pendlay Row (3-3-3-3-3 (Increasing Load))
Metcon (No Measure)
4 rounds NOT for time
20m sled pull
Max L-Sit
500m row

Rx: 135/95#
Scaled: 95/65#


WOD


2016-10-06


10/6/16
Metcon (AMRAP - Rounds)
22 minute EMOM
Rx:
Even minutes: 7 C2B pull-ups, 5 push ups
Odd minutes: 11 deadlifts, 185/135#, 20 Double Unders

Scaled:
Even minutes: 7 pull-up progressions, 5 push ups
Odd minutes: 11 deadlifts, 135/95#, 20 Single Unders
This does not turn into an AMRAP.


WOD


2016-10-05


10/5/16
Overhead Squat (2-2-2-2-2 (increasing load))
Metcon (Time)
4 RFT
10 OHS
25 sit-ups
400m run

Rx: 115/85#
Scaled: 95/65#

Rx+ 155#


WOD


2016-10-04


10/4/16
Metcon (AMRAP - Rounds and Reps)
25 minute AMRAP
500m row // 400m run
10 KBS
20 KB Russian twists

Rx: 53/35#
Scaled: 35/26#

Alternate the run and the row each round. 1 full round is a row OR run plus kettle bell work.


WOD


2016-10-03


10/3/16
Back Squat (5-5-5-5-5 (increasing load))
Accessory work: 30 second plank between each set
Metcon (Time)
5 RFT
9 Back Squats, 135/95#, 3 burpees
7 HSPU, 3 burpees
5 Bar Muscle Ups, 3 burpees

Scaled
9 Back Squats, 95/65#, 3 burpees
7 HSPU on Box, 3 burpees
5 Pull Ups (2:1), 3 burpees


WOD


2016-10-01


10/1/16
Metcon (Time)
Partner WOD
2 RFT

Rx:
10 medball GHD sit-ups, 20/14#
20 WBS
30 medball slams
40 medball thrusters
50 medball Russian twists
40 medball thrusters
30 medball slams
20 WBS
10 medball GHD sit-ups

Scaled:
10 medball sit-ups, 14/10#
20 WBS
30 medball slams
40 medball thrusters
50 medball Russian twists
40 medball thrusters
30 medball slams
20 WBS
10 medball sit-ups


WOD


2016-09-30


9/30/16
1 Hang Snatch + 1 Full Snatch (1-1-1-1-1 (increasing load))
All of the snatches are squat snatches.
Metcon (Time)
4 RFT
Rx:
10 snatches, 115/85#
20 DU
10 snatches, 115/85#
20 DU

Scaled:
10 snatches, 95/65#
20 DU attempts of 2:1 SU
10 snatches, 95/65#
20 DU attempts or 2:1 SU


WOD


2016-09-29


9/29/16
Metcon (AMRAP - Rounds)
20 minute EMOM
Rx:
Even minute: 200m run
Odd minute: 7 TTB + 4 burpees

Scaled:
Even minute: 100m run
Odd minute: 7 v-ups + 4 burpees
This does not turn into an AMRAP.


WOD


2016-09-28


9/28/16
Front Squat (2-2-2-2-2 (increasing load))
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP
10 KB lunges
10 KB SDHP
10 calorie row

Rx: 53/35#
Scaled: 35/26#


WOD


2016-09-27


9/27/16
Metcon (Time)
Partner WOD:
Rx:
75 clean and jerks, 135/95#
150 WBS, 20/14#
300 DU

Scaled:
75 clean and jerks, 95/65#
150 WBS, 14/10#
300 DU attempts or 2:1 SU
Work may be partitioned anyway. One athlete working, one resting.


WOD


2016-09-26


9/26/16
Push Jerk (2-2-2-2-2 (increasing load))
Metcon (Time)
10!
Push jerks
Box jumps
*100m run after each round

Rx: 135/95#, 24/20"
Scaled: 95/65#, 20/20"


WOD


2016-09-24


9/24/16
Metcon (Time)
Partner WOD

5 RFT
Rx:
15 G2O, 135/95#
30 medball slams, 20/14#
400m run

Scaled:
15 G2O, 95/65#
30 medball slams, 14/10#
400m run
On the 400m run, the first athlete sprints 50m. Then they stop and the second athlete sprints 50m to catch up to them. The first athlete sprints the next 50m (then stops) and the second athlete again sprints to catch them. Complete the 400m run in these 50m sprint increments.


WOD


2016-09-23


9/23/16
Back Squat (5x3 (level load))
Work at 75-80% of 1RM
Metcon (Time)
10!
Rx:
Pull-ups
HSPU
*20 DU after each round

Scaled:
Pull-up progressions
HSPU progressions
*20 DU attempts or 2:1 SU

Rx+ C2B Pull Ups, Deficit HSPU (45# plates)


WOD


2016-09-22


9/22/16
Metcon (Time)
Accessory work:
Prowler push, 135/95#
3x20m
Record slowest time.
Metcon (AMRAP - Rounds and Reps)
18 minute AMRAP
20/18 calorie row // 400m run
10 burpees
Alternate rowing and running each round. Every 400m is worth 20 reps; every 200m is worth 10 reps.


WOD


2016-09-21


9/21/16
Metcon (AMRAP - Rounds)
12 minute EMOM
2 deadlifts + 1 hang power clean + 1 jerk (at 70% of 1RM jerk)

6 minute rest

12 minute EMOM
Max Effort WBS 30 seconds. 30 seconds rest. (Rx: 20/14#, Scaled: 14/10#)
This does not turn into an AMRAP.


WOD


2016-09-20


9/20/16
Metcon (Time)
5 RFT
Rx:
5 ring MU
10 KBS, 53/35#
15 box jumps, 24/20"

Scaled:
5 bar MU, 2:1 C2B or MU progressions
10 KBS, 35/26#
15 box jumps or step ups, 20/20"
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups


WOD


2016-09-19


9/19/16
Thruster (2-2-2-2-2 (increasing load))
Take 15-20 minutes to find max load.
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP
5 front squats
200m run

Rx: 135/95#
Scaled: 95/65#
If 200m run is completed in the time, then count it as 10 reps.


WOD


2016-09-17


9/17/16
Metcon (Time)
Partner WOD
Rx:
150 calorie row
200 KB lunges, 53/35#
250 DU

Scaled:
150 calorie row
200 KB lunges, 35/26#
500 SU
Partition anyway.


WOD


2016-09-16


9/16/16
Metcon (AMRAP - Rounds)
20 minute EMOM
Rx:
2 squat cleans @ 70% 1RM
3 strict pull-ups
4 KBS, 53/35#

Scaled:
2 squat cleans @ 70% 1RM
3 pull-up progressions
4 KBS, 35/26#
This does not turn into an AMRAP.


WOD


2016-09-15


9/15/16
Metcon (Time)
4 RFT
Rx:
15 TTR
10 atlas stones over the shoulder, 95/65#
400m run

Scaled:
15 knees to chest/hips
10 atlas stones over the shoulder, 65/50#
400m run


WOD


2016-09-14


9/14/16
Deadlift (4x4 (level load))
Perform 30 DU or 45 SU between each set.
Metcon (AMRAP - Rounds and Reps)
5 minute AMRAP
Rx:
5 deadlifts, 225/155#
10 KB lunges, 53/35#
30 DU
...rest 3 minutes, then repeat.

Scaled:
5 deadlifts, 155/105#
10 KB lunges, 35/26#
30 DU attempts or 2:1 SU
...rest 3 minutes, then repeat.
Score is the lowest AMRAP.


WOD


2016-09-13


9/13/16
Metcon (Time)
30 thrusters
30 bar-facing burpees
20 thrusters
20 bar-facing burpees
10 thrusters
10 bar-facing burpees

Rx: 115/85#
Scaled: 95/65#


WOD


2016-09-12


9/12/16
Back Squat (1-1-1-1-1)
Take 15-20 minutes to find 1RM. In between sets, perform 5 barbell roll-outs.
Metcon (Time)
25-20-15
Box jumps
Sit-ups
Calorie row

Rx: 24/20"
Scaled: 20/20"


WOD


2016-09-11


9/11/16
9/11 Memorial WOD (Time)
For Time:
2001 Meter Row or Run
11 Box Jumps 30/24
11 Thrusters 125/85
11 Burpee Chest To Bar Pullups
11 Power Cleans 170/120
11 HSPU
11 KB Swings 70/53
11 T2B
11 Deadlifts 170/120
11 Push Jerks 110/75
2001 Meter Run or Row

The WOD itself is completely symbolic of 9/11

The 2001M row or run represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined

The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center


WOD


2016-09-10


9/10/16
Metcon (Time)
Partner WOD
100 WBS
100 sit-ups
100 push-ups
50 WBS
50 sit-ups
50 push-ups
25 WBS
25 sit-ups
25 push-ups

Rx: 20/14#
Scaled: 14/10#


WOD


2016-09-09


9/9/16
Metcon (AMRAP - Rounds)
27 minute EMOM
Rx:
1) 10 HSPU
2) 12 box jumps, 24/20"
3) 100m run

Scaled:
1) 10 HSPU progressions
2) 12 box jumps or step-ups, 20/20"
3) 100m run
This does not turn into an AMRAP.

Rx+
10 HSPU + 3 burpees
12 box jumps + 3 burpees
200m run


WOD


2016-09-08


9/8/16
High-Hang Snatch (1-1-1-1-1)
Take 15-20 minutes to find a 1RM high hang POWER snatch.
Metcon (Time)
12-9-6
Rx:
Ring MU
Power snatch, 115/85#

Scaled:
Bar MU, MU progressions, C2B PU (2:1)
Power snatch, 95/65#


WOD


2016-09-07


9/7/16
Metcon (Time)
2 RFT
200m run
20 goblet squats
200m run
20 goblet lunges (10 per leg)
200m run
20 KBS
200m run
20 KB snatches (10 per arm)
200m run
20 KB push press (10 per arm)

Rx: 53/35#
Scaled: 35/26#


WOD


2016-09-06


9/6/16
Paused Front Squat (5x2)
(level load)
Metcon (AMRAP - Reps)
10 minute AMRAP
Rx:
2 TTB
2 deadlifts, 155/105#
4 TTB
4 deadlifts, 155/105#
etc.

Scaled:
2 TTR or v-ups
2 deadlifts, 115/75#
4 TTR or v-ups
4 deadlifts, 115/75#
etc.


WOD


2016-09-05


9/5/16
Happy Labor Day! As a reminder, we will only have class at 9:15 am. Hope to see you there!
Badger (Time)
Three Rounds for time of:
30 'Squat' Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here


WOD


2016-09-03


9/3/16
Metcon (Time)
6 RFT
Rx:
12 OHS, 135/95#
16 TTB
20 bar-facing burpees
24 calories on Assault bike

Scaled:
12 OHS, 95/65#
16 knees to hips/chest
20 bar-facing burpees
24 calories on Assault bike
The work is to be divided in half with Partner A performing 6 OHS followed by Partner B performing 6 OHS, etc.


WOD


2016-09-02


9/2/16
Metcon (Time)
4 RFT
Rx:
20 box jumps, 24/20"
20 hang power cleans, 135/95#
400m run

Scaled:
20 box jumps or step-ups, 20/20"
20 hang power cleans, 95/65#
400m run


WOD


2016-09-01


9/1/16
High-Hang Clean (1-1-1-1-1)
Take 15-20 minutes to find max load. This is to be a high-hang squat clean.
Metcon (Time)
Rx:
50 DU
25 front squats, 95/65#
50 DU
20 push press, 115/85#
50 DU
15 push jerks, 135/105#

Scaled:
100 SU
25 front squats, 75/45#
100 SU
20 push press, 95/65#
100 SU
15 push jerks, 115/85#
The barbell weight increases each round.


WOD


2016-08-31


8/31/16
Metcon (Time)
Rx:
1000m row
20 C2B pull-ups
20 WBS, 20/14#
800m row
15 C2B pull-ups
15 WBS, 20/14#
600m row
10 C2B pull-ups
10 WBS, 20/14#

Scaled:
1000m row
20 pull-ups
20 WBS, 14/10#
800m row
15 pull-ups
15 WBS, 14/10#
600m row
10 pull-ups
10 WBS, 14/10#


WOD


2016-08-30


8/30/16
Deadlift (5x3)
This is a level load at 75-80% of 1RM.
Metcon (Time)
Partner WOD
10!
Deadlift
Burpees

Rx: 185/135#
Scaled: 135/95#
Partner A completes 10 deadlifts while Partner B rests. Upon completion of the 10th rep, Partner A will perform a static hold (deadlift position) while Partner B completes the burpees. Partner B will then complete 10 deadlifts while Partner A rests. Upon completion of the 10th rep, Partner B will perform a static hold (deadlift position) while Partner A completes the burpees. Both partners will complete 55 deadlifts and 55 burpees.


WOD


2016-08-29


8/29/16
Metcon (Time)
1 mile run
50 med ball sit-ups
50 med ball cleans
50 med ball Russian twists
1 mile run

Rx: 20/14#
Scaled: 14/10#


WOD


2016-08-27


8/27/16
Wish Courtney Guhl a HAPPY BIRTHDAY!
Metcon (Time)
Partner WOD
15!... then rest 1 minute... then 1.5 mile relay
Rx:
Power cleans, 155/105#
Barbell push-ups

Scaled:
Power cleans, 115/80#
Barbell push-ups on knees
On the run, athletes switch every 400m.


WOD


2016-08-26


8/26/16
We are excited to announce a new opportunity for Forge members! Doug Beard is a massage therapist offering a discounted rate to our member for his services. For more info pick up a flyer or business card and give him a call!
Overhead Squat (3x3)
~50% of 1RM
CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)
Includes Masters up to 54 years old

0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
CrossFit Games Open 15.2 Scaled (AMRAP - Reps)
Includes Masters up to 54 years old

0:00 - 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.


WOD


2016-08-25


8/25/16
1 Deadlift + 1 Hang Power Clean + 1 Jerk
Take 15 minutes to find heaviest load unbroken.
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP
Rx:
400m run
15 WBS, 20/14#
15 KBS, 53/35#

Scaled:
400m run
15 WBS, 14/10#
15 KBS, 35/26#
The run only counts if it is completed in the time. 400m = 15 reps.


WOD


2016-08-24


8/24/16
Metcon (AMRAP - Rounds)
30 minute EMOM
Rx:
1) 30 DU + 3 burpees
2) 10 front squats, 95/65#
3) 10 hang power cleans, 95/65#

Scaled:
1) 45 SU + 3 burpees
2) 10 front squats, 65/45#
3) 10 hang power cleans, 65/45#
This does not turn into an AMRAP.


WOD


2016-08-23


8/23/16
Metcon (Weight)
3RM pull-ups
Take 15 minutes to establish max weight using kettlebells/bands or weights/belt.
Metcon (Time)
21-15-9... rest 1 minute... 15-12-9
Rx:
Pull-ups
Box jumps, 24/20"
Push-ups

Scaled:
Pull-up progressions
Step-ups, 20/20"
Push-ups on knees
Time cap 20 minutes.


WOD


2016-08-22


8/22/16
Metcon (Time)
4 RFT
25 sit-ups
20 deadlifts
15 push jerks

Rx: 135/95#
Scaled: 105/75#
100m run penalty for breaking any reps. Max number of penalties: 10.

Rx+ 185/135#


WOD


2016-08-20


8/20/16
Metcon (Time)
Partner WOD
5 RFT
Rx:
15 calories on Assault bike
30 WBS, 20/14#
60 DU

Scaled:
15 calories on Assault bike
30 WBS, 14/10#
60 DU attempts or 2:1 SU


WOD


2016-08-19


8/19/16
Everyone wish Cory Jackson a HAPPY BIRTHDAY!
3 Position Snatch (1 RM)
(Power, Hang, Floor)
Full snatches are preferred.
Metcon (Time)
4 RFT
4 power snatches
200m run
8 OHS
200m run

Rx: 135/95#
Scaled: 95/65#


WOD


2016-08-18


8/18/16
Metcon (Time)
Chipper
Rx:
80 DU
70 sit-ups
60 air squats
50 KB lunges (front rack position), 53/35#
40 ring dips
30 Russian twists, 53/35#
20 KB push press, 53/35#
10 KB snatches with each arm, 53/35#

Scaled:
80 DU attempts or 2:1 SU
70 sit-ups
60 air squats
50 KB lunges (front rack position), 35/26#
40 ring dip progressions (purple or red band only)
30 Russian twists, 35/26#
20 KB push press, 35/26#
10 KB snatches with each arm, 35/26#


WOD


2016-08-17


8/17/16
Metcon (Time)
Rx:
Buy in: 800m run
3RFT
9 front squats, 95/65#
15 TTR
21 SDHP, 95/65#
Cash out: 800m run

Scaled:
Buy in: 800m run
3RFT
9 front squats, 65/45#
15 knees to hips/chest
21 SDHP, 65/45#
Cash out: 800m run


WOD


2016-08-16


8/16/16
Metcon (AMRAP - Rounds)
20 minute E2MOM
7 back squats
250m row

Rx: 155/105#
Scaled: 95/65#
This does not turn into an AMRAP.


WOD


2016-08-15


8/15/16
Bench Press (2-2-2-2-2)
(increasing load)
Metcon (AMRAP - Rounds and Reps)
14 minute AMRAP
Rx:
14/12 calorie row
14 push-ups
14 T2B
200m run

Scaled:
14/12 calorie row
14 push-ups on knees
14 v-ups
200m run


WOD


2016-08-13


8/13/16
Metcon (Time)
Partner WOD
10!
Rx:
Thrusters, 135/95#
C2B pull-ups
*200m run after each round together

Scaled:
Thrusters, 95/65#
Pull-up progressions
*200m run after each round together
Partition work anyway you want.


WOD


2016-08-12


8/12/16
Metcon (Time)
Rx:
Buy in: 40 WBS, 20/14#

5 RFT
12 calorie row
12 HSPU
12 goblet squats, 53/35#

Cash out: 40 WBS, 20/14#

Scaled:
Buy in: 40 WBS, 14/10#

5 RFT
12 calorie row
12 HSPU progressions
12 goblet squats, 35/26#

Cash out: 40 WBS, 14/10#


WOD


2016-08-11


8/11/16
Metcon (Time)
Partner WOD
Rx:
2 mile relay run
100 KBS, 70/53#
400 DU

Scaled:
1.5 mile relay run
100 KBS, 53/35#
600 SU
One partner runs while one partner works. Partners switch every 400m run. KBS have to be completed before DU/SU.


WOD


2016-08-10


8/10/16
Deadlift (4x2)
(level load)
Metcon (AMRAP - Rounds)
12 minute EMOM
Rx:
5 deadlift, 155/105#
3 power cleans, 155/105#
1 hang squat clean, 155/105#

Scaled:
5 deadlift, 115/85#
3 power cleans, 115/85#
1 hang squat clean, 115/85#
This does not turn into an AMRAP.


WOD


2016-08-09


8/9/16
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP
Rx:
15 barbell push-ups
12 back squats, 135/95#
9 hang power cleans, 135/95#
6 SDHP, 135/95#

Scaled:
15 barbell push-ups on knees
12 back squats, 95/65#
9 hang power cleans, 95/65#
6 SDHP, 95/65#


WOD


2016-08-08


Mayhem After Mayhem
Warm Up: Take out 10 stall mats out of the trailer. 5 air squats and 5 push ups after each mat is removed.

Metcon:
Buy In: 1000m row

2 Hill Sprints
8 Atlas Stones (Over the Shoulder), 95/65#
16 Burpees over the stone

2 Hill Sprints
10 Atlas Stones
20 Burpees over the stone

2 Hills Sprints
12 Atlas Stones
24 burpees over the stone

Cash Out: 1000m row


WOD


2016-08-07


8/7/2016


WOD


2016-08-06


8/6/16
Metcon (Time)
Partner WOD
10!
Rx:
Thrusters, 135/95#
C2B pull-ups
*200m run after each round together

Scaled:
Thrusters, 95/65#
Pull-up progressions
*200m run after each round together
Partition work anyway you want.


WOD


2016-08-05


8/5/16
Metcon (Time)
Rx:
25 squat cleans, 115/85#
25 GSPU
25 ring dips
25 TTB
25 ring dips
25 GSPU
25 squat cleans, 115/85#

Scaled:
25 squat cleans, 95/65#
25 GSPU on knees
25 ring dip progressions
25 knees to hip/chest
25 ring dip progressions
25 GSPU on knees
25 squat cleans, 95/65#


WOD


2016-08-04


8/4/16
Push Press (3-3-3-3)
(increasing load)
Metcon (Time)
Rx:
Buy in: 400m med ball run, 20/14#
100 hang power cleans, 115/85#
*10 sit-ups every time you drop the barbell
Cash out: 400m med ball run, 20/14#

Scaled:
Buy in: 400m med ball run, 14/10#
100 hang power cleans, 95/65#
*10 sit-ups every time you drop the barbell
Cash out: 400m med ball run, 14/10#


WOD


2016-08-03


8/3/16
Metcon (AMRAP - Rounds and Reps)
Partner WOD
25 minute AMRAP
Rx:
8 Pull-ups
10 Box Jumps, 24/20"
14 KBS, 53/35#

Scaled:
8 Pull-up Progressions
10 Box Jumps or Step-ups, 20/20"
12 KBS, 35/26#
One partner completes the round while the other partner rows 250m. The row does not count towards the final score.


WOD


2016-08-02


8/2/16
Front Squat (5-5-5-5-5)
(increasing load)
Metcon (AMRAP - Rounds)
12 minute EMOM
Rx:
4 front squats, 135/95#
6 OTB burpees

Scaled:
4 front squats, 95/65#
6 OTB burpees
This does not turn into an AMRAP.


WOD


2016-08-01


8/1/16
Metcon (Time)
3 RFT
Rx:
10 ring MU
15 HSPU
100 DU
400m run

Scaled:
10 bar MU or 2:1 pull-up progressions
15 HSPU on box
100 SU
400m run


WOD


2016-07-30


7/30/16
Metcon (Time)
Partner WOD
5 RFT
Rx:
20 deadlifts, 135/95#
20 shoulder to overhead, 135/95#
400m run

Scaled:
20 deadlifts, 95/65#
20 shoulder to overhead, 95/65#
400m run
Partition work anyway. Both partners run.


WOD


2016-07-29


7/29/16
Clean and Jerk (1 RM)
Metcon (Time)
"Grace" with a twist
30 clean and jerks
*2 burpees every 30 seconds

Rx: 135/95#
Scaled: 95/65#


WOD


2016-07-28


7/28/16
Metcon (Time)
10!
Rx:
HSPU
Calorie row
WBS 20/14#
*15 DU after each round

Scaled:
HSPU progressions
Calorie row
WBS 14/10#
*30 SU after each round


WOD


2016-07-27


7/27/16
Metcon (Distance)
Max distance HS walk in 10 minutes
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP
Rx:
10m HS walk
15 pull-ups
20 GSPU
25 TTR

Scaled:
30 second HS hold
15 pull-up progressions
20 GSPU on knees
25 knees to hip/chest


WOD


2016-07-26


7/26/16
Paused Front Squat (3-3-3-3-3)
3 second pause at the bottom (increasing load)
Metcon (Time)
Rx:
25 front squats, 115/85#
25 ring dips
25 deadlifts, 115/85#
15 front squats, 135/95#
15 ring dips
15 deadlifts, 135/95#
5 front squats, 155/105#
5 ring dips
5 deadlifts, 155/105#
CASH OUT: 400m run

Scaled:
25 front squats, 65/45#
25 ring dip progressions
25 deadlifts, 65/45#
15 front squats, 95/65#
15 ring dip progressions
15 deadlifts, 95/65#
5 front squats, 115/85#
5 ring dip progressions
5 deadlifts, 115/85#
CASH OUT: 400m run


WOD


2016-07-25


7/25/16
Metcon (AMRAP - Rounds)
E2MOM for 22 minutes
Rx:
200m run
7 KBS, 53/35#
7 OHS, 95/65#

Scaled:
100-200m run
7 KBS, 35/26#
7 OHS, 75/55#
This does not turn into an AMRAP.


WOD


2016-07-23


7/23/16
Metcon (Time)
Partner WOD
8 RFT (each partner does 4 RFT)
10 thrusters (partner A)
125m row (partner B)

Rest 30 seconds, then switch.

Rx: 115/85#
Scaled: 95/65#


WOD


2016-07-22


7/22/16
Split Stance Push Jerk (2-2-2-2-2)
(increasing load)
Metcon (Time)
3 RFT
Rx:
5 burpee ring MU
10 squat cleans, 135/95#
15 box jumps, 24/20"

Scaled:
5 burpee bar MU/pull-up progressions
10 squat cleans, 95/65#
15 box jumps/step-ups, 20/20"


WOD


2016-07-21


7/21/16
Metcon (AMRAP - Rounds)
20 minute E5MOM
Rx:
600m run
40 DU
20 ring dips
10 HSPU

Scaled:
400m run
80 SU
20 ring dip progressions
10 HSPU progressions
This does not turn into an AMRAP.


WOD


2016-07-20


7/20/16
Push Press (3-3-3-3-3)
(increasing load)
Metcon (AMRAP - Rounds and Reps)
5 minute AMRAP; rest 2 minutes; 5 minute AMRAP

Rx:
5 pull-ups
10 sit-ups
15 walking lunges

Scaled:
5 pull-up progressions
10 sit-ups
15 walking lunges
Score is worst AMRAP in rounds and reps.


WOD


2016-07-19


7/19/16
Metcon (Time)
Begin by running a 400m run with a plate overhead. Rx athletes will carry a 25/15# plate while scaled athletes will carry a 10/5# plate. You will run in and start constructing your barbell with that weight, grab another plate and run another 400m run carrying the plate overhead. Finish building your bar with the second plate and then begin...

3 RFT
Rx:
10 hang power cleans, 95/65#
10 burpees OTB
10 bent over rows (Pendlay), 95/65#
10 barbell push-ups

Scaled:
10 hang power cleans, 65/45#
10 burpees OTB
10 bent over rows (Pendlay), 65/45#
10 push-up progressions


WOD


2016-07-18


7/18/16
Hang Clean (2x3 at 80% of 1 RM)
Followed by 2x3 at 75% of 1 RM.

These are to be Hang SQUAT Cleans.

To be completed unbroken at a level load after an adequate warm-up. Score is the weight used.
Metcon (Time)
12 front squats
9 clean and jerks
6 snatches

Rx: 205/135#
Scaled: as needed. If scaling, choose a weight that is very close to your 1RM snatch. This should be a very challenging weight. Put weight used in the comments.


WOD


2016-07-16


7/16/16
Metcon (Time)
Partner WOD
3 RFT
400m farmer's carry
Station 1 (100m mark): 30 KB SDHP
Station 2 (200m mark): 30 Russian twist with KB
Station 3 (300m mark): 30 KBS
Station 4 (400m mark): 30 KB snatches (do not have to touch the ground)

Rx: 53/35#
Scaled: 35/26#
One KB per team. Partners may alternate carrying the KB in between stations as often as they like. Partner A does 15 of the movement while Partner B rests, then they switch.


WOD


2016-07-15


7/15/16
2 Deadlifts + 2 Squat Cleans (1 RM)
Metcon (Time)
15 minute AMRAP
Rx:
10 TTR
10 hang power cleans, 185/135#
400m run

Scaled:
10 knees to chest/hips
10 hang power cleans, 135/95#
400m run


WOD


2016-07-14


7/14/16
Metcon (Time)
Rx:
30 WBS, 20/14#
30 sit-ups
30 KBS, 53/35#
30 OTbox burpees, 24/20"
30 KBS, 53/35#
30 sit-ups
30 WBS, 20/14#

Scaled:
30 WBS, 14/10#
30 sit-ups
30 KBS, 35/26#
30 OTbox burpees, 20/20"
30 KBS, 35/26#
30 sit-ups
30 WBS, 14/10#


WOD


2016-07-13


7/13/16
Metcon (Time)
3 RFT
Rx:
10 ring muscle ups
10 deficit HSPU (45# plates)
20 goblet lunges, 53/35#
40 DU
1:00 minute rest

Scaled:
10 muscle up progressions
10 HSPU progressions
20 goblet lunges, 35/26#
40 DU attempts or 2:1 SU
1:00 minute rest


WOD


2016-07-12


7/12/16
Split Jerk (1-1-1-1-1)
(increasing load)
Metcon (Time)
20 burpees
1000m row or 800m run
15 burpees
750m row or 600m run
10 burpees
500m row or 400m run
15 burpees
250m row or 200m run
20 burpees
Row or run each round. Both are considered Rx.


WOD


2016-07-11


7/11/16
Metcon (AMRAP - Rounds and Reps)
30 minutes EMOM
Rx: 115/85#
1) 3 squat cleans, 7 STO
2) 3 squat cleans, 7 TTB
3) 3 squat cleans, 7 ring dips

Scaled: 95/65#
1) 3 squat cleans, 7 STO
2) 3 squat cleans, 7 v-ups
3) 3 squat cleans, 7 dips on box
This turns into an AMRAP if the work is not completed in the minute. Score is rounds and reps.


WOD


2016-07-09


7/9/16
Metcon (AMRAP - Rounds and Reps)
Partner WOD
18 minute AMRAP relay
Rx:
100m run
10 air squats
20 DU

Scaled:
100m run
10 air squats
40 SU
Partner A completes a full round while Partner B rests then they switch.


WOD


2016-07-08


7/8/16
Clean Pull (3-3-3-3-3)
(increasing load)
Metcon (Time)
Rx:
21 push jerks, 155/105#
15 front squats, 155/105#
9 muscle ups
15 front squats, 155/105#
21 push jerks, 155/105#

Scaled:
21 push jerks, 115/85#
15 front squats, 115/85#
9 C2B, pull-up progressions
15 front squats, 115/85#
21 push jerks, 115/85#

*penalty for breaking reps: 100m run (max penalties: 10)


WOD


2016-07-07


7/7/16
Handstand Walk
Take 10 minutes to establish max distance HS walk.
Metcon (Time)
5 RFT
Rx:
25 Abmat sit-ups
20 burpees
15 pull-ups
10m HS walk

Scaled:
25 Abmat sit-ups
20 burpees
15 pull-up progressions
30 second HS hold


WOD


2016-07-06


7/6/16
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk (1 RM)
Metcon (AMRAP - Rounds)
16 minute E4MOM
Rx:
400m run
9 squat cleans, 135/95#

Scaled:
200-400m run
9 squat cleans, 95/65#
Rx+: 185/135#

This does not turn into an AMRAP.


WOD


2016-07-05


7/5/16
Metcon (AMRAP - Rounds and Reps)
21 minute AMRAP
Rx:
7 T2B
9 HSPU
11 hang power cleans, 135/95#
250m row

Scaled:
7 knees to chest/hips
9 HSPU on box
11 hang power cleans, 95/65#
250m row


WOD


2016-07-04


7/4/16
Happy 4th of July! We will only have class at 9:15 am due to the holiday.
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24''
400m Run
22 Burpees
22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here


WOD


2016-07-02


7/2/16
Metcon (Time)
Partner WOD
5 RFT
500m row/ 400m run
15 power cleans 155/105#
One partner runs while the other partner rows (alternate each round). One partner completes power cleans in sets of 5 before tagging their partner.


WOD


2016-07-01


7/1/16
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP
Rx:
1 deadlift, 1 hang clean, 1 push press, 1 push jerk
100m run
1 pull-up, 1 C2B, 1 bar MU
100m run

2 deadlift, 2 hang clean, 2 push press, 2 push jerk
100m run
2 pull-up, 2 C2B, 2 bar MU
100m run

Continue increasing by 1 rep each round...

Rx: 135/95#
Scaled: 95/65#, 2:1 ratio of hardest pull-up progression
Score the completed run as 1 rep.


WOD


2016-06-30


6/30/16
Front Squat (5x2)
(level load)
Metcon (AMRAP - Rounds and Reps)
7 minute AMRAP
Rx:
7 power snatches
7 bar-facing burpees
*rest 2 minutes, then repeat

Rx: 115/85#
Scaled: 75/55#
Score is worst AMRAP.


WOD


2016-06-29


6/29/16
OPEN GYM: take 20 minutes to work on your weaknesses
Metcon (Time)
Rx:
1000m row
50 thrusters 45/35#
30 pull-ups
20 HSPU
10 muscle-ups

Scaled:
1000m row
50 thrusters PVC pipe
30 pull-up progressions
20 HSPU progressions (1-2 abmat max)
10 muscle-up progressions 2:1


WOD


2016-06-28


6/28/16
2 Clean Pulls + 1 Squat Clean (1x1)
Metcon (Time)
3 RFT
Rx:
400m run
25 GSPU
25 KBS 53/35#

Scaled:
400m run
25 GSPU on knees
25 KBS 35/26#
Rx+: 600m run, clapping GSPU, KBS 70/53#


WOD


2016-06-27


6/27/16
Metcon (AMRAP - Rounds and Reps)
23 minute AMRAP
Rx:
3 squat cleans 185/135#
13 ring dips
23 abmat sit-ups
33 DU

Scaled:
3 squat cleans 115/85#
13 assisted ring dip (red or purple band only), ring dips on box, tricep dips
23 abmat sit-ups
33 DU attempts of 2:1 SU


WOD


2016-06-25


6/25/16
Metcon (Time)
Partner WOD
3000m row

*one partner rows while the other partner performs burpees
Score is the time of the row minus 1 second per burpee performed.


WOD


2016-06-24


6/24/16
Split Jerk (2-2-2-2-2)
(increasing load)
*can take from the rack
Metcon (AMRAP - Reps)
"Fight Gone Bad"-ish
3 rounds
Rx:
1) HSPU
2) GHD sit-ups
3) DU
4) Alternating KB clean and jerks 53/35#
5) Calorie row
6) Rest

1:00 at each station.

Scaled:
1) HSPU progressions (1-2 abmats only) or chest to deck push-ups
2) Abmat sit-ups
3) DU attempts or SU
4) Alternating KB clean and jerks 35/26#
5) Calorie row
6) Rest


WOD


2016-06-23


6/23/16
Metcon (AMRAP - Rounds and Reps)
24 minute AMRAP
200m run
15 back squats
12 burpees OTB
9 power snatches
250m row

Rx: 115/85#
Scaled: 95/65#


WOD


2016-06-22


6/22/16
Deadlift (3-3-3-3-3)
(increasing load)
*30 second plank between each set
Metcon (Time)
21-15-9
Rx:
Deadlift 225/185#
Box jumps 24/20"
Barbell push-ups

Scaled:
Deadlift 185/135#
Box jumps or step-ups 20/20"
Push-ups on knees


WOD


2016-06-21


6/21/16
Metcon (AMRAP - Rounds and Reps)
25 minute E5MOM
Rx:
400m run
10 CTB pull-ups
8 goblet squats 70/53#
6 KBS 70/53#
4 KB press (each arm) 70/53#
2 bar MU

Scaled:
400m run
10 pull-up progressions
8 goblet squats 35/26#
6 KBS 35/26#
4 KB press (each arm) 35/26#
4 pull-ups or 4 ring rows
4 ring dips or 4 dips on bench
If unable to complete the work in 5 minutes, turn into an AMRAP.


WOD


2016-06-20


6/20/16
Clean and Jerk (1 RM)
Metcon (Time)
"Grace" with a twist
30 Clean and Jerks, 135/95#
Rest 2:00
30 Clean and Jerks, 95/65#
*2 burpees performed every 30 seconds (at each :00 and :30).

Scaled: 95/65# for the first 30; 65/45# for the second 30.


WOD


2016-06-18


6/18/16
Metcon (Time)
Partner WOD
5 RFT
Rx:
400m run
25 KBS 70/53#
25 TTR

Scaled:
400m run
25 KBS 53/35#
25 knees to chest/hips
Both partners run; one person working at a time inside.


WOD


2016-06-17


6/17/16
Metcon (Time)
Buy in: 800m run
10 squat clean, 2 push jerk
8, 4
6, 6
4, 8
2, 10
Cash out: 800m run

Rx: 135/95#
Scaled: 95/65#
Rx+: 165/115#


WOD


2016-06-16


6/16/16
Snatch (1 RM)
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP
Rx:
8 box jump 24/20"
8 snatch 95/65#
8 bar-facing burpee

Scaled:
8 box jump or step-up 20/20"
8 snatch 75/55#
8 bar-facing burpee


WOD


2016-06-15


6/15/16
Metcon (AMRAP - Rounds)
30 minute EMOM
Rx:
1) 10 ring dip
2) 12 GHD
3) 14 goblet squat 70/53#
4) 16/14 calorie row
5) rest

Scaled:
1) 10 ring dip progressions (red or purple only)
2) ab mat sit-ups
3) 14 goblet squat 53/35#
4) 12/10 calorie row
5) rest
If an athlete fails to complete the work inside of a minute, the workout turns into an AMRAP.


WOD


2016-06-14


6/14/16
Metcon (AMRAP - Reps)
4 rounds
Max effort HSPU
Max distance HS walk
Score is total HSPU
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scale accordingly


WOD


2016-06-13


6/13/16
Bench Press (2-2-2-2-2 (increasing load))
Metcon (AMRAP - Rounds and Reps)
Partner WOD
15 minute AMRAP
20 burpees
20 WBS
250m row

Rx: 20/14#
Scaled: 14/10#
One person working at a time. Alternate row each round. 10m = 1 rep.


WOD


2016-06-11


6/11/16
Metcon (Time)
Partner WOD
3 RFT
20 thruster
20 power clean
20 back squat

Rx: 135/95#
Scaled: 95/65#


WOD


2016-06-10


6/10/16
2 Deadlifts + 1 Squat Clean (1 RM)
Metcon (Time)
Buy in for each round: 50 DU or 2:1 SU

15-12-9
Rx:
Hang power clean 135/95#
WBS 20/14#
Burpees

Scaled:
Hang power clean 115/85#
WBS 14/10#
Burpees


WOD


2016-06-09


6/9/16
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled: 35/26#
Rx+: rest 3:00 and repeat (post fastest time and add Rx+ in comments)


WOD


2016-06-08


6/8/16
Shoulder Press (5x3 (level load))
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP
Rx:
5 goblet squat 53/35#
10 strict KB press 53/35#
15 TTR
20 Russian twist 45/35#

Scaled:
5 goblet squat 35/26#
10 strict KB press 35/26#
15 knees to chest/hips
20 Russian twist 35/25#


WOD


2016-06-07


6/7/16
Metcon (Time)
400m run
10 power snatch
400m run
10 squat snatch
400m run
10 power clean
400m run
10 squat clean
400m run
10 push press
400m run
10 push jerk

Rx: 115/85#
Scaled: 95/65#


WOD


2016-06-06


6/6/16
3 position Snatch (1 RM)
High Hang, Hang, Floor
Metcon (Time)
Rx:
20 OH lunges 45/35#
5 burpee bar muscle-ups
15 OH lunges 45/35#
5 burpee bar muscle-ups
10 OH lunges 45/35#
5 burpee bar muscle-ups
5 OH lunges 45/35#
5 burpee bar muscle-ups

Scaled:
20 OH lunges 35/25#
5 burpee pull-up progressions
15 OH lunges 35/25#
5 burpee pull-up progressions
10 OH lunges 35/25#
5 burpee pull-up progressions
5 OH lunges 35/25#
5 burpee pull-up progressions


WOD


2016-06-04


6/4/16
Metcon (AMRAP - Rounds)
Partner WOD
20 minute EMOM:
Rx:
5 ring dip
5 WBS 20/14#

Scaled:
5 ring dip progression
5 WBS 14/10#
Partner A planks while Partner B works. Alternate each minute. Score is number of rounds completed.


WOD


2016-06-03


6/3/16
Metcon (Time)
Rx:
25 muscle-up
25 power clean 155/105#
25 push jerk 155/105#
25 strict T2B
25 bar facing burpee
*partition anyway

Scaled:
25 bar muscle-up, muscle-up progressions
25 power clean 115/85#
25 push jerk 115/85#
25 med ball sit-up 20/14#
25 bar facing burpee
*partition anyway


WOD


2016-06-02


6/2/16
Overhead Squat (1 RM)
Metcon (Time)
10!
Rx:
Thrusters 95/65#
*20 DU after each round

Scaled:
Thrusters 75/55#
*20 DU attempts or 2:1 SU after each round


WOD


2016-06-01


6/1/16
Push Press (5-5-5 (increasing load))
Metcon (Time)
21-15-9
Rx:
GSPU
Box jump 24/20"
Deadlift 185/135#

Scaled:
GSPU on knees
Box jumps or step-ups 20/20"
Deadlift 135/95#

Rx+: clapping GSPU, box jump 30/24", deadlift 235/185#


WOD


2016-05-31


5/31/16
Back Squat (5x3 (level load))
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP
Rx:
7 C2B, strict
7 back squat 135/95#
7 HSPU, strict

Scaled:
7 pull-up progression
7 back squat 115/85#
7 shoulder press 35/26#


WOD


2016-05-30


5/30/16
9:15 AM class is the ONLY class on Memorial Day! Come celebrate with us!
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


WOD


2016-05-28


5/28/16
Metcon (AMRAP - Rounds)
Partner WOD
20 minute EMOM:
Rx:
5 bar facing burpees
5 WBS 20/14#

Scaled:
5 burpees
5 WBS 14/10#
Partner A planks while Partner B works. Alternate each minute. Score is number of rounds completed.


WOD


2016-05-27


5/27/16
Hang Snatch (5x3)
(level load)
Metcon (AMRAP - Reps)
3 minutes, burpees over the bar
2 minute REST
2 minutes, squat snatch 135/95#
1 minute REST
1 minute, push jerk 135/95#

Scaled:
95/65#


WOD


2016-05-26


5/26/16
Metcon (Time)
Buy in: 500m row
12-9-6-3
Front squats 155/105#
KBS 70/53#
*30 DU after each round
Cash out: 500m row

Scaled:
Buy in: 500m row
12-9-6-3
Front squats 115/80#
KBS 53/35#
*30 DU attempts or 2:1 SU after each round
Cash out: 500m row


WOD


2016-05-25


5/25/16
Deadlift (3-3-3-3-3)
(increasing load)
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scale accordingly


WOD


2016-05-24


5/24/16
Metcon (Time)
10 RFT
Rx:
5 C2B pull-ups
6 box jumps 30/24"
7 KB snatches 53/35# (alternating)
200m run

Scaled:
5 pull-up progressions (jumping C2B)
6 box jumps or step-ups 20/20"
7 KB snatches 35/26# (alternating)
100m run
KB snatches are alternating arms.


WOD


2016-05-23


5/23/16
Athletes we will be canceling our 6:30PM class Tuesday night. Please make arrangements to attend one of our earlier classes. Thank you!
Front Squat (2-2-2-2-2)
(increasing load)
Metcon (Weight)
21 minute EMOM
Rx:
1st min: 5 front squats (choose weight accordingly)
2nd min: 10 GSPU
3rd min: 15 V-ups

Scaled:
GSPU on knees
Ab mat sit-ups

Score is weight of front squats. Rx is if all rounds are completed.

Rx+: GS Clapping Push Ups, GHD Sit-ups


WOD


2016-05-21


5/21/16
Metcon (AMRAP - Rounds and Reps)
24 minute AMRAP
Rx:
10 TTB
20 KBS 53/35#
30 DU

Scaled:
10 knees to hips/chest
20 KBS 35/26#
30 DU attempts to 2:1 SU

Partner A performs 1 round while Partner B does 25 sit-ups. Partner B then performs 1 round while Partner A does 25 sit-ups.


WOD


2016-05-20


5/20/16
Metcon (Time)
"Isabel"
30 snatches 135/95#

1 mile run

"Grace"
30 clean and jerks 135/95#

Scaled:
95/65#


WOD


2016-05-19


5/19/16
Snatch Balance Fun! (1-1-1-1-1)
1 snatch balance + 2 OHS (5 second pause at the bottom)
Metcon (Time)
Buy in: 50 DU*

4 rounds of...
Rx:
4 ring muscle-ups
8 clusters 95/65#

Scaled:
4 muscle-up/ pull-up progressions
8 clusters 75/55#

Cash out: 50 DU*

*Scaled is DU attempts or 2:1 SU


WOD


2016-05-18


5/18/16
Metcon (Time)
5 RFT
Rx:
20 TTR
15 KBS 70/53#
10 burpees

Scaled:
20 knees to chest/hips
15 KBS 53/35#
10 burpees


WOD


2016-05-17


5/17/16
Snatch Complex (1-1-1-1-1 (increasing load))
2 snatch grip deadlifts + 2 snatch pulls + 1 snatch
Snatch pulls are from the floor.
Metcon (Time)
Buy in: 800m run*

3 rounds of...
Rx:
5 strict HSPU
10 strict pull-ups
15 Pendlay Row 115/85#

Scaled:
5 strict press 75/55
10 pull-up progressions
15 Pendlay Row 75/55#

Cash out: 800m run*

*Scaled can do 400m run


WOD


2016-05-16


5/16/16
Metcon (AMRAP - Rounds and Reps)
24 minute EMOM
Rx:
1st min: 10 OHS 115/85#
2nd min: 12 box jump overs 24/20"
3rd min: 14/12 calorie row

Scaled:
1st min: 10 OHS 95/65#
2nd min: 12 box jump overs or step-ups 20/20"
3rd min: 12/10 calorie row
If athlete fails to complete work in a minute, take the next minute off and resume the EMOM at the next movement (i.e., you fail on OHS, skip a minute and then proceed to the row).


WOD


2016-05-14


5/14/16
Metcon (Time)
Partner WOD
Rx:
3200m run
150 clean and jerks 115/85#

Scaled:
1600m run
150 clean and jerks 95/65#
One person runs while the other person performs clean and jerks-- partition work as desired. If 150 clean and jerks are completed but the run remains, both partners may finish the run together.


WOD


2016-05-13


5/13/16
Shoulder Press (2-2-2-2-2 (increasing load))
*in between each set, accumulate 60-90 seconds of handstand hold
Metcon (Time)
Partition work as desired...
Rx:
50 WBS 20/14#
50 KBS 53/35#
50 SDHP 115/85#

Scaled:
50 WBS 14/10#
50 KBS 35/26#
50 SDHP 95/65#

*perform 3 burpees EMOM


WOD


2016-05-12


5/12/16
Metcon (AMRAP - Rounds and Reps)
18 minute AMRAP
Rx:
500m row
10 burpees to 45/25#
10 overhead lunges 45/25#
10 ring dips

Scaled:
500m row
10 burpees to 35/15#
10 overhead lunges 35/15#
10 assisted ring dips (purple OR red band only), ring dips on box, tricep dips
Score excludes the row


WOD


2016-05-11


5/11/16
Snatch Grip Deadlift (5x5 (level load))
*in between each set, do 10 KB strict press (choose weight accordingly)
Metcon (Time)
21-15-9
Rx:
Deadlift 185/135#
Ab mat sit-ups

Scaled:
Deadlift 135/95#
Ab mat sit-ups

Rx+ 225/185#, Medball sit-ups 20/14#


WOD


2016-05-10


5/10/16
Metcon (Time)
10!
Rx:
Pull-ups
Strict HSPU
*200m run after each round

Scaled:
Pull-up progressions
Strict press 75/45#
*100m run after each round
Rx+ is C2B pull-ups and strict HSPU


WOD


2016-05-09


5/9/16
We hope everyone had a Happy Mother's Day!
Congratulations to those who improved their Fran time over the past six weeks.
Today starts a 6 week cycle focused on SNATCH!
Snatch (1x1)
Metcon (Time)
4 RFT
Rx:
12 hang power snatch 115/85#
12 GSPU
12 box jumps 24/20"

Scaled:
12 hang power snatch 95/65#
12 GSPU on knees
12 box jumps or step-ups 20/20"


WOD


2016-05-07


Partner WOD
Metcon (Time)
Teams of 2
4 RFT:
10 Hang Snatch 115/80
15 Toes to Bar
20 Power Clean 115/80
25 WBS 20/14
Cash Out: 800m Run Together


WOD


2016-05-06


5/6/16
Reminder: Please be on time to class. We will have a "late warm-up" posted on the board for those of you who are >3 minutes late. This ensures you are properly prepared for the workout without disrupting the class.

3 rounds
10 calories on Assault bike
10 burpees
10 sit-ups
10 air squats
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups


WOD


2016-05-05


5/5/16
Reminder: Please be on time to class. We will have a "late warm-up" posted on the board for those of you who are >3 minutes late. This ensures you are properly prepared for the workout without disrupting the class.

3 rounds
10 calories on Assault bike
10 burpees
10 sit-ups
10 air squats
Metcon (AMRAP - Rounds)
EMOM for 20 minutes
Rx:
5 HSPU
10 ab mat sit-ups
15 Russian twists 45/35#

Scaled:
5 Strict Press 75/55#
10 ab mat sit-ups
15 Russian twists 35/25#
Score is number of rounds completed (does not turn into an AMRAP).


WOD


2016-05-04


5/4/16
Reminder: Please be on time to class. We will have a "late warm-up" posted on the board for those of you who are >3 minutes late. This ensures you are properly prepared for the workout without disrupting the class.

3 rounds
10 calories on Assault bike
10 burpees
10 sit-ups
10 air squats
Pull-ups (ME strict)
Scaled:
ME kipping pull-ups, pull-up progressions
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
Rx:
12 power snatch 95/65#
15 TTB
21 DU

Scaled:
12 power snatch 75/55#
15 knees to chest
21 DU attempts or 2:1 SU


WOD


2016-05-03


5/3/16
Reminder: Please be on time to class. We will have a "late warm-up" posted on the board for those of you who are >3 minutes late. This ensures you are properly prepared for the workout without disrupting the class.

3 rounds
10 calories on Assault bike
10 burpees
10 sit-ups
10 air squats
Front Squat (1x1)
Build to 1 RM
Metcon (Time)
Double "Grace" Light
Rx:
30 clean and jerks 95/65#
Rest 1 minute
30 clean and jerks 95/65#

Scaled:
30 clean and jerks 75/55#
Rest 1 minute
30 clean and jerks 75/55#


WOD


2016-05-02


5/2/16
Metcon (Time)
50, 40, 30, 20, 10
Rx:
Hang cleans 75/55#
Calorie row
GSPU

Scaled:
Hang cleans 65/45#
Calorie row
GSPU on knees


WOD


2016-04-30


Buffy
Metcon (Time)
1000m row
100 pull-ups
100 power snatches 75/55#
100 goblet squats 70/53#
100 calories on assault bike

EMOM 1 athlete must complete 5 burpees


WOD


2016-04-29


4/29/16
Metcon (AMRAP - Reps)
"Fight Gone Bad" style
Rx:
GHD
Ring push-ups
Calorie row
WBS 20/14#
Front squat 95/65#

Scaled:
Abmat sit-ups
Push-up progression
Calorie row
WBS 14/10#
Front squat 75/55#


WOD


2016-04-28


4/28/16
Weightlifting
Bench Press (increasing load 3,3,3,3)
Metcon (Time)
3 RFT
Rx:
800m run
*rest 2 minutes between rounds

Scaled:
400m run
*rest 2 minutes between rounds
Time cap: 25 minutes

*score is overall time for all three 800m runs with rest.


WOD


2016-04-27


4/27/16
Metcon (AMRAP - Rounds)
20 minute EMOM
Rx:
Odd minutes: 8 KB thrusters 53/35#
Even minutes: 8 burpee box jump overs 24/20"

Scaled:
KB thrusters 35/26#
Burpee box jump overs 20/20"
Score is number of rounds completed


WOD


2016-04-26


4/26/16
Metcon (Time)
27, 21, 15, 9, 3
Rx:
DU
Toes through rings
Hang clean 95/65#

Scaled:
DU attempts, 2:1 SU
Knees to hips
Hang clean 75/55#


WOD


2016-04-25


4/25/16
Front Squat (8, 8, 8, 8)
(increasing load)
Metcon (AMRAP - Reps)
Rx:
1-3 minutes
12 front squat 135/95#
12 push press 135/95#

3-6 minutes
15 front squat
15 push press

6-9 minutes
18 front squat
18 push press

9-12 minutes
21 front squat
21 push press

Scaled:
95/65#
Choose a weight that will allow you to complete multiple rounds


WOD


2016-04-23


Bridge
Metcon (AMRAP - Reps)
4 RFT
In team of 2:
Minute 1 – ME Deadlift 135/95#
Minute 2 – ME Calorie Assault Bike
Minute 3 – ME Calorie Row
Minute 4 – HSPU
Minute 5 -- Rest


WOD


2016-04-22


4/22/16
Metcon (Time)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Rx:
Medball burpees 20/14#
Box jumps 30/24#
Medball sit-ups 20/14#

Scaled:
Medball burpees 14/10#
Box jumps 24/20#
Medball sit-ups 14/10#


WOD


2016-04-21


4/21/16
Metcon (AMRAP - Reps)
Superset- 3 rounds
Rx:
ME strict pull-ups
10 thrusters 115/85#

Scaled:
ME pull-up progression
10 thrusters 95/65#
Score is number of max effort pull-ups
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP
Rx:
200m row
20 T2B
20 KBS 53/35#

Scaled:
200m row
20 knee to hip
20 KBS 35/26#


WOD


2016-04-20


4/20/16
Metcon (AMRAP - Rounds)
EMOM for 20 minutes

1 hang power clean (slight dip)
1 hang power clean (bigger dip)
1 hang squat clean
Score is number of rounds completed; choose weight accordingly


WOD


2016-04-19


4/19/16
Front Squat (5, 5, 5, 5)
(increasing load)
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP
Rx:
10 pull-ups
15 push press 95/65#
20 DU

Scaled:
10 pull-up progressions
15 push press 75/55#
20 DU attempts, 10 DU, or 40 SU
Allow Rx+ 135/95#, strict pull-ups


WOD


2016-04-18


4/18/16
Metcon (Time)
5, 10, 20, 10, 5
Rx:
WBS 20/14#
Power snatch 115/85#
Bent over row 115/85#
*400m run after each round

Scaled:
WBS 14/10#
Power snatch 95/65#
Bent over row 95/65#
*400m run after each round
35 minute time cap


WOD


2016-04-17


4/22/16


WOD


2016-04-16


RowWOD
Metcon (Time)
In Teams of 2:

12,24,48,24,12
Clean and Jerk 135/95
Burpees
K2E
Row


WOD


2016-04-15


Mercury
Front Squat (3, 3, 3, 3)
(level load)
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP
Rx:
12 front rack lunge 115/85#
24 Russian twists 45/35#

Scaled:
12 front rack lunge 95/65#
24 Russian twists 35/25#
Allow Rx+


WOD


2016-04-14


DT
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here


WOD


2016-04-13


Francis
Metcon (AMRAP - Reps)
Superset- 2 rounds
ME unbroken thruster 95/65#
ME weighted pull-up 35/18#
Score is number of ME unbroken thrusters and weighted pull-up
Metcon (AMRAP - Reps)
3 RFT
Rx:
1st min.- power snatch 115/85#
2nd min.- Assault Bike calories
3rd min.- GSPU
4th min.- GHD
5th min.- SDHP 115/85#
6th min.- rest

Scaled
1st min.- power snatch 95/65#
2nd min.- Assault Bike calories
3rd min.- GSPU on knees
4th min.- sit-up
5th min.- SDHP 95/65#
6th min.- rest
Score is number of reps and calories


WOD


2016-04-12


On Eagle's Wings
Metcon (Time)
Rx:
50 DU
40 WBS 20/14#
30 burpees
20 KBS 53/35#
10 bar muscle-up
20 KBS 53/35#
30 burpees
40 WBS 20/14#
50 DU

Scaled:
50 DU attempts/ 25 DU/ 100 SU
40 WBS 14/10#
30 burpees
20 KBS 35/26#
10 strict pull-up/ pull-up progression
20 KBS 35/26#
30 burpees
40 WBS 14/10#
50 DU attempts/ 25 DU/ 100 SU
Allow Rx+


WOD


2016-04-11


Freckle
Back Squat (8, 8, 8, 8)
(increasing load)
Metcon (AMRAP - Rounds and Reps)
14 minute AMRAP
Rx:
10 box jump overs 24/20"
50m farmer's carry 70/53 / 53/35#
10 OHS 95/65#

Scaled:
10 box jump/ step overs 20/20"
50m farmer's carry 53/35 / 35/26#
10 OHS 75/55#
Allow Rx+


WOD


2016-04-09


Stunts
Metcon (AMRAP - Reps)
Partner WOD

25 minute running clock

7 min AMRAP
Thrusters 135/95#
(one person working at a time)

Rest 2 min

7 min AMRAP (relay style)
10 box jumps
20 push ups
30 air squats

Rest 2 min

7 min AMRAP
6 deadlifts 225/155#
8 burpees
12 alternating KB push press 53/35#


WOD


2016-04-08


Carousel
Metcon (AMRAP - Rounds and Reps)
E2MOM for 20 minutes
Rx:
2 squat cleans 185/135#
200m sprint
4 HSPU

Scaled:
2 squat cleans 145/105#
200m sprint
4 HSPU progression-- HSPU on box, handstand hold, wall climb


WOD


2016-04-07


Barnum and Bailey
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP
Rx:
2 MU
10 burpees
4 MU
10 burpees*

Scaled:
2 MU progression/ strict PU/ PU progression
10 burpees
4 MU progression/ strict PU/ PU progression
10 burpees*

*continue increasing MU by 2 each round


WOD


2016-04-06


Big Bad Wolf
Gymnastics
ME Strict Pull-ups
4 rounds
Strict Pull-ups

* Please take 15 mins to complete four rounds of ME pull-ups or take time to develop pull-up skills.
*Score is total reps completed across all four rounds.
Metcon (Time)
4 RFT
Rx:
400m run
500m row

Scaled:
200m run
300m row


WOD


2016-04-05


Fondue
Front Squat (Take 15-20 minutes to find 1 rep max)
Metcon
4 RFT
Rx:
15 KBS 70/53#
40 DU
15 Ring dips

Scaled:
15 KBS 53/35#
40 DU attempts/ 20 DU/ 80 SU
15 Banded ring dips or dips on box


WOD


2016-04-04


Fran Day Testing
We will be starting a 5 week cycle focused on improving our Fran time. We will retest on May 6.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Rest 5 minutes before doing Fran Light!
Fran Light (Time)
21-15-9
Thrusters, 45/35
Jumping Pull-ups


WOD


2016-04-02


Bound
Metcon (Time)
In teams of 2
50 DL 135/95
50 pull-ups
200m run together
40 DL 135/95
40 pull-ups
400m run together
30 DL 135/95
30 pull-ups
600m run together
20 DL 135/95
20 pull-ups
800m run together
10 DL 135/95
10 pull-ups


WOD


2016-04-01


Hump
Gymnastics
Gymnastics Work (no measure / quality over quantity)
15 minutes
1-5 mins- HS walk / HS hold
6-10 mins- muscle-ups / pull-ups (progression)
11-15 mins- turkish get-ups
Metcon (Time)
3 RFT
Rx
200 m run
10 push press 135/95#
10 barbell roll-outs

Scaled
200 m run
10 push press 75/55#
10 modified barbell roll-outs


WOD


2016-03-31


Ouch
Metcon
Metcon (10 Rounds for reps)
E3MOM for 30 minutes
Rx
5 HSPU
15/12 calorie row
5 clean and jerk 185/135#

Scaled
5 HSPU on box or single-arm KB strict press 35/26#
12/10 calorie row
5 clean and jerk 115/85#


WOD


2016-03-30


Bang
Weightlifting
Bench Press (3x3x3x3)
increasing load
Metcon (AMRAP - Reps)
12 min AMRAP
Rx
40 DU
30 air squats
20 burpees
10 CTB pull-ups

Scaled
40 DU attempts / 2:1 SU
30 air squats
20 burpees
10 pull-ups / banded pull-ups
Metcon (AMRAP - Reps)
12 min AMRAP
Rx
40 DUBs
30 air squats
20 burpees
10 CTB pull-ups

Scaled
40 DUBs attempts / 2 to 1 SU
30 air squats
20 burpees
10 pull-ups / banded pull-ups


WOD


2016-03-29


Stump
Metcon (Time)
Rx
30 ring dips
400 m run
15 power snatches 115/85#
800 m run
15 power snatches 115/85#
400 m run
30 ring dips

Scaled
30 dips on box
400 m run
15 power snatches 75/55#
800 m run
15 power snatches 75/55#
400 m run
30 dips on box


WOD


2016-03-28


Ghirardelli
Superset
Front Squat (2x2x2)
70% of 1 rep back squat (level load)
Back Squat (3x3x3)
70% of 1 rep back squat (level load)
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP

Rx
12 WBS 20/14#
12 Box jumps 30/24"
12 GSPU

Scaled
12 WBS 14/10#
12 Box jumps 24/20"
12 GSPU on knees


WOD


2016-03-26


Happy Easter!
Metcon (AMRAP - Rounds and Reps)
TO BE COMPLETED AT HOME... We are closed due to Easter.

20 min AMRAP:

30 sit-ups
20 air squats
10 burpees

* post a picture with your score to instagram or Facebook and tag @forgevestavia!


WOD


2016-03-25


16.5 CrossFit Open
We are closed Saturday and Sunday!
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
CrossFit Games Open 16.5 Scaled (Time)
For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing Burpees


WOD


2016-03-24


Goat2
We will be closed Easter weekend.
Weightlifting
Power Clean (4X3X2X1)
Metcon
Metcon (No Measure)
20 minute EMOM

Odd minutes – “Goat” #1
Even minutes – “Goat” #2

“Goat” – CrossFit slang for a personally challenging movement

Ex: DU, ring dips, overhead squats


WOD


2016-03-23


Son
Forge will be closed Easter weekend.
Metcon (Time)
4 RFT

Rx
24 DU
21 WBS 20/14#
18 KBS 70/53#
15 pull-ups

Scaled
24 DU attempts or 2:1 SU
21 WBS 14/10#
18 KBS 35/26
15 banded pull-ups or ring pull-ups


WOD


2016-03-22


Sorry
Weightlifting
Snatch Balance + Hang Snatch + Snatch + Overhead Squat (1x1x1x1)
Metcon
Metcon (Time)
Rx
200m run
15 bar facing burpees
15 snatches 95/65#

200m run
12 bar facing burpees
12 snatches 95/65#

200m run
9 bar facing burpees
9 snatches 95/65#

Scaled
80/55#

* 20 min time cap


WOD


2016-03-21


Con
We will be closed Easter weekend!
Metcon (AMRAP - Rounds)
28 minute EMOM:
Rx
1st min 8 hang cleans 135/95
2nd min 10 Push Jerks 135/95
3rd min 12 box jump overs 30/24
4th min 14/12 cal row

Scaled
1st min 8 hang cleans 95/65
2nd min 10 Push Jerks 95/65
3rd min 12 box jump overs 24/20
4th min 12/10 cal row

* If unable to complete total reps within the minute move onto the next movement. Score is the number of total rounds completed.


WOD


2016-03-19


Huckleberry
Metcon (AMRAP - Reps)
Partner WOD
4 rounds of :40 seconds on / :20 seconds off:

Rx
Push jerks 135/95#
Burpee box jumps 24/20''
Toes through rings
Power clean 135/95#
Assault Bike calories

Scaled
Push jerks 95/65#
Burpee box step-overs 20/20''
Knees to hips
Power clean 95/65#
Assault Bike calories

During each :20 second rest, rotate to the next station


WOD


2016-03-18


16.4 CrossFit Open
CrossFit Games Open 16.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups


WOD


2016-03-17


Lift
Power Lifting Total
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups


WOD


2016-03-16


Stunt
Metcon (Time)
5 RFT

Rx
15 calorie row*
15 OHS 115/80#

Scaled
15 calorie row*
15 OHS or back squats 95/65#

*15/10 calories on Assault Bike can be substituted for the row


WOD


2016-03-15


Fierce
Push Press + Push Jerk + Split Jerk (1,1,1,1 Work at 70% of 1 rep C&J)
Metcon (AMRAP - Reps)
5 rounds for reps:
Rx
1 min of Burpees
1 min of SDHP 95/65
1 min of Pull-ups

Scaled
1 min of Burpees
1 min of SDHP 65/55
1 min of Banded Pull-ups/ Ring Pull-ups


WOD


2016-03-14


Cramps


WOD


2016-03-12


Dunk
Metcon (AMRAP - Reps)
Partner WOD
E3MOM
1-3mins
200m Run Together
4 Hang Power Cleans 115/80
4 Burpees
4 Push Press 115/80
3-6mins
200m Run Together
6 Hang Power Cleans 115/80
6 Burpees
6 Push Press 115/80
6-9mins
etc.....


WOD


2016-03-11


16.3 CrossFit Open
CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP - Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.


WOD


2016-03-10


“Goat Day”
Strength
Front Squat (3,3,3,3 work at 85% of one rep max)
Metcon
Metcon (No Measure)
On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.
Post “goats” to comments.


WOD


2016-03-09


Gracey
Metcon (Time)
For Time:
Rx
400m Run
20 C&J 95/65
400m Run
20 C&J 115/80
400m run
20 C&J 135/95


WOD


2016-03-08


Punch
3 Position Snatch (Take 15 minutes to find 1 rep max)
(Power, Hang, Floor)
Metcon (AMRAP - Rounds and Reps)
10min AMRAP
Rx
20 HR Push-ups
25 Sit-ups
30 Wall Ball Shots 20/14
25 Burpees
20 Calorie Row

Scaled
20 Modified Push-ups
25 Sit-ups
30 Wall Ball Shots 14/10
25 Burpees
20 Calorie Row


WOD


2016-03-06


Clam
Metcon (AMRAP - Rounds and Reps)
30 min EMOM
Rx
1st minute: 6 Thrusters ,115/80
2nd minute: 9 CTB Pull-ups
3rd minute: 12 KBS, 70/53

Scaled
1st minute: 6 Thrusters, 95/65
2nd minute: 9 Pull-ups/Banded or Rings
3rd minute: 12 KBS, 53/35


WOD


2016-03-05


Frick and Frack
Metcon (Time)
800m run
100 air squats/wall sit
80 push-ups/plank
60 pull-ups/bar hang
40 burpees/handstand hold
20 Deadlifts 225/155 -plate hold 45/35
800m run

*only one athlete working at a time. While one athlete is working the other is in the static hold position.


WOD


2016-03-04


CrossFit Open 16.2
CrossFit Games Open 16.2 (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Scaled (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.


WOD


2016-03-03


Death by Row!
Strength
Kettlebell Bulgarin Split Squat (4,4,4,4,4,4 with a 3 second hold at the bottom)
Metcon
Metcon (AMRAP - Reps)
"Death By Row"
1 min 2 Calories
2 min 4 Calories
3 min 6 Calories
4 min 8 Calories
etc..


WOD


2016-03-02


Juggernaut
Metcon (Time)
Rx
4 RFT
7 Power Snatch 95/65
7 Push Press 95/65
14 Burpees
28 DU
1min rest

4 RFT
7 Power Snatch 65/55
7 Push Press 65/55
14 Burpees
28 Single Unders/DU Attempts
1min rest


WOD


2016-03-01


Green Lantern
Strength
Push Press (3,3,3,3,3 @ 60% of 1 rep clean and jerk)
Metcon
Metcon (AMRAP - Reps)
Rx
6 min AMRAP
6 Toe Through Rings
3 Muscle Ups
6 High Hang Rings Dips
15 KB swings 70/53
Rest 1 min & Repeat

Scaled
6 min AMRAP
6 Sit-ups
3 Strict Pull-ups/Banded Pull-ups
6 Ring dips/ Dips on box
15 KB swings 35/18
Rest 1 min & Repeat

*score is the least amount of reps achieved in a 6min AMRAP.


WOD


2016-02-29


Flash
Metcon (Time)
Rx:
400m Run
20 Squat Cleans 155/105
20 Box Jumps 24/20
800m Run
10 Squat Cleans 155/105
10 Box Jumps 24/20
800m Run
20 Squat Cleans 155/105
20 Box Jumps 24/20
400m Run

Scaled:
400m Run
20 Squat Cleans 115/80
20 Box Jumps 20/20
800m Run
10 Squat Cleans 115/80
10 Box Jumps 20/20
800m Run
20 Squat Cleans 115/80
20 Box Jumps 20/20
400m Run


WOD


2016-02-27


Hans and Franz
Metcon (Time)
Rx
Buy In: 800 meter run together with med ball 20/14
2 RFT
20 Push Jerk 135/95
40 Russian Twists 35/26
20 Atlas Stones 95/65
40 Alternating Med Ball Sit-ups 20/14
20 Front Squats 135/95
Cash Out: 800 meter run together

Scaled
Buy In: 800 meter run together with med ball 14/10
2 RFT
20 Push Jerk 95/65
40 Russian Twists 26/18
20 Atlas Stones 65/50
40 Alternating Med Ball Sit-ups 14/10
20 Front Squats 95/65
Cash Out: 800 meter run togther
Metcon (Time)
Rx
Buy In: 800 meter run together with med ball 20/14
2 RFT
20 Push Jerk 135/95
40 Russian Twists 35/26
20 Atlas Stones 95/65
40 Alternating Med Ball Sit-ups 20/14
20 Front Squats 135/95
Cash Out: 800 meter run together

Scaled
Buy In: 800 meter run together with med ball 14/10
2 RFT
20 Push Jerk 95/65
40 Russian Twists 26/18
20 Atlas Stones 65/50
40 Alternating Med Ball Sit-ups 14/10
20 Front Squats 95/65
Cash Out: 800 meter run togther


WOD


2016-02-26


16.1 CrossFit Open
CrossFit Games Open 16.1 (AMRAP - Reps)
20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Scaled (AMRAP - Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Masters 55+ (AMRAP - Reps)
20-Minute AMRAP of:
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Bar Facing Burpees
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Pull-ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Masters Scaled 55+ (AMRAP - Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge
8 Jumping Pull-ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep


WOD


2016-02-25


Cutter
Bench Press (5x5x5x5x5)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


WOD


2016-02-24


Ape
Metcon (AMRAP - Reps)
Teams of 3, AMRAP 25:
100 Cal Row, 50 C&J 95/65
100 Cal Row, 50 C&J 135/65
100 Cal Row, 50 C&J 155/105
100 Cal Row, ME C&J 185/135


WOD


2016-02-23


Acer
Snatch Grip DL Complex (E2MOM for 10 minutes)
E2MOM for 10 minutes
1 Snatch Grip Deadlift
1 Hang Snatch
1 Overhead Squat
1 Behind the Neck Press
1 Good Morning
20 Dubs
Strength
Metcon (AMRAP - Reps)
3 Rounds, For Total Reps in 20 minutes
Rx:
1 min Bar MU
1 min Calories on Assault Bike
1 min GHD Sit-ups
1 min Strict HSPU
1 min Burpees to plate 45/35
1 min Ring Dips
1 min REST

Scaled:
1 min Pull-ups/Ring Pull-ups
1 min Calories on Assault Bike
1 min AB mat Sit-ups
1 min Strict HSPU on Box
1 min Burpees to plate 25/15
1 min Box Dips
1 min REST


WOD


2016-02-22


Tenacity
Metcon (AMRAP - Rounds)
30 min EMOM
Rx:
1st min: 12/10 Cal Row
2nd min: 15 Box Jump Overs 24/20
3rd min: 10 Push Press 115/80

Scaled:
1st min: 8/6 Cal Row
2nd min: 15 Box Jump Overs/ Step Ups 20/20
3rd min: 10 Push Press 75/65


WOD


2016-02-20


Partner WOD
Metcon (Time)
In Teams of 2:

400 Meter Run Together
100 Deadlifts 135/95
50 T2B
100 OH Walking Lunges 35/25
50 Cal Row
100 Floor Press 135/95
400 Meter Run Together


WOD


2016-02-19


Flock
Front Squat (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
Rx:
10 2fers 20/14
10 KBS 70/53

Scaled:
14/10
53/35


WOD


2016-02-18


Dead Overhead
Metcon (Time)
Rx:
60 Overhead Squats 135/95
*3 Burpees EMOM

Scaled:
95/65


WOD


2016-02-17


Shred
Clean+Hang Clean+Front Squat+Jerk (1-1-1-1-1-1-1)
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
Rx:
12 Chest-to-Bar Pull-ups
9 Push Jerk 135/95
6 SDHP 135/95

Scaled:
Banded Pull-ups
95/65


WOD


2016-02-16


Fire
Metcon (Time)
Rx:
Buy In: 3 Hill Sprints
Then, 4 RFT:
10 KB Snatch 53/35
15 Goblet Squats 53/35
20 Sit-ups
Cash Out: 3 Hill Sprints

Scaled:
35/18


WOD


2016-02-15


CrossFit Open 15.5
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#


WOD


2016-02-13


Partner WOD
Metcon (Time)
Teams of 2
For time:
50 Front Rack Lunge 115/80
50 Burpees Over the Bar
50 STO 115/80
50 Cal on Assault Bike
50 Power Clean 115/80
50 Pull-ups


WOD


2016-02-12


Gravy
Back Squat (5-5-5-5-5)
Metcon (AMRAP - Reps)
10 min EMOM
Rx:
10 Push Jerk 115/80
5 Burpees Over the Bar

Scaled:
95/65


WOD


2016-02-11


Yearn
Metcon (Weight)
E4MOM for 24 min
Rx:
400m Run
1RM Squat Snatch
*Score=total weight over 6 sets

Scaled:
1RM Power Snatch


WOD


2016-02-10


Flee
Max Height Box Jump
Metcon (Time)
2 RFT
Rx:
25 WBS 20/14
25 Pull-ups
25 Box Jumps 24/20

Scaled:
25 WBS 14/10
25 Banded Pull-ups
25 Box Jumps 20/20


WOD


2016-02-09


Jive
Metcon (AMRAP - Rounds and Reps)
16 min AMRAP
Rx:
9 OHS 115/80
15 Toes to Bar
21 DU

Scaled:
9 OHS 95/65
15 Knees to Hips
21 DU Attempts or SUx2


WOD


2016-02-08


CrossFit Open 15.4
Clean and Jerk (Take 20 min to find your 1RM. PR'ville!!!)
CrossFit Games Open 15.4 (AMRAP - Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Scaled:
155/105
HSPU on Box or Strict KB Press


WOD


2016-02-06


Partner WOD
Metcon (Time)
Teams of 2
5 RFT:
400m Run Together
20 Thrusters 95/65
20 Burpees Over the Bar
20 HSPU


WOD


2016-02-05


Haze
Deadlift (3-3-3-3-3)
Metcon (AMRAP - Rounds and Reps)
9 min AMRAP
Rx:
9 Box Jumps 30/24
9 Ring Dips

Scaled:
24/20
Banded Ring Dips


WOD


2016-02-04


Franny
Metcon (Time)
Rx:
9 Thrusters 95/65
9 Pull-ups
800m Run
15 Thrusters 95/65
15 Pull-ups
600m Run
21 Thrusters 95/65
21 Pull-ups
400m Run

Scaled:
75/55
Banded Pull-ups


WOD


2016-02-03


Craze
Shoulder Press (3-3-3-3-3)
Metcon (Calories)
Rx:
ME Cal Row in 8 min


WOD


2016-02-02


Darth
Metcon (Time)
For Time
Rx:
50 Goblet Lunges 53/35
40 Push-ups
30 Deadlifts 185/125
20 Burpees Over the Bar
10 Squat Snatches 185/125
20 Burpees Over the Bar
30 Deadlifts 185/125
40 Push-ups
50 Goblet Lunges 53/35

Scaled:
35/26
115/80


WOD


2016-02-01


CrossFit Open 15.3
15min Gymnastics Skill Work
CrossFit Games Open 15.3 (AMRAP - Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
CrossFit Games Open 15.3 Scaled (AMRAP - Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders

*9 Foot Target*
or 100DU


WOD


2016-01-30


Partner WOD
Metcon (Time)
Teams of 2:
Buy In: 800m Run together
50 KBS 53/35
50 Push Press 115/80
50 WBS 20/14
50 Power Clean 115/80
50 Burpees Over the Box 24/20
Cash Out: 800m Run together


WOD


2016-01-29


Might
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
Rx:
10 Clean/Jerk 155/105
20 Push-ups
30 Sit-ups
20 Box Jumps 24/20
10 Front Squats 155/105

Scaled:
115/80
20/20


WOD


2016-01-28


Throttle
Bench Press (1-1-1-1-1-1-1)
Take 15 min to find your 1RM.
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Scaled:
Chest-to-Bar Pull-ups
Squat Snatch 95/65


WOD


2016-01-27


Roll
Metcon (Time)
Rx:
5 Deadlift 225/155
5 Toes Through Rings
20 DU
10 Deadlift 225/155
10 Toes Through Rings
40 DU
15 Deadlift 225/155
15 Toes Through Rings
60 DU
20 Deadlift 225/155
20 Toes Through Rings
80 DU
25 Deadlift 225/155
25 Toes Through Rings
100 DU

Scaled:
155/105
Knees to Hips
SUx2


WOD


2016-01-26


Blaze
Jerk Balance (1-1-1-1-1-1-1)
Level load across all sets.
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
Rx:
10 Floor Press 115/80
10 SDHP 115/80
10 Burpees Over the Bar

Scaled:
95/65


WOD


2016-01-25


CrossFit Open 15.2
CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)
Includes Masters up to 54 years old

0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Scaled:
75/55
Pull-ups


WOD


2016-01-23


Partner WOD
Metcon (Time)
Teams of 2
Buy In: 30 Burpees Over the Box 24/20
Then, 3 RFT:
20 Partner WBS 20/14
20 Power Clean 135/95
20 Partner OTBox Med-ball Sit-ups 20/14
20 Front Squat 135/95
Cash Out: 30 Burpees Over the Box 24/20


WOD


2016-01-22


Summit
Paused Front Squat (1-1-1-1-1-1-1)
Metcon (AMRAP - Reps)
12 min EMOM
Rx:
Even min:
Cal Row 15/12
Odd min:
5 Pull-ups
10 Push-ups
15 Air Squats

Scaled:
Banded Pull-ups


WOD


2016-01-21


Batch
Metcon (AMRAP - Reps)
E2MOM for 20 min
Rx:
50 DU
ME Snatch + OHS + Alt OH Lunge 115/80

Scaled:
50 SUx2 or 20 DU
95/65


WOD


2016-01-20


Split
Clean Pull (3-3-3-3-3)
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
Rx:
5 Strict Pull-ups
10 Burpees
15 Box Jumps 24/20
20 WBS 20/14

Scaled:
5 Pull-ups
10 Burpees
15 Box Jumps 20/20
20 WBS 14/10


WOD


2016-01-19


Purge
Metcon (Time)
15,12,9,6,3
Rx:
Back Squat 135/95
HSPU
KBS 70/53

Scaled:
Back Squat 95/65
HSPU on Box
KBS 53/35


WOD


2016-01-18


CrossFit Open 15.1
CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Scaled:
15 Knees to Hips
10 Deadlifts 95/65
5 Snatches 95/65
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk


WOD


2016-01-16


Partner WOD
Metcon (Time)
Teams of 2:
Buy In: 2000m Row-Athlete 1
Then, 3 RFT
20 Push Press 95/65
20 Box Jump/ Step-ups 24/20
20 OTB Burpees
Cash Out: 2000m Row-Athlete 2

*Partners can divide reps however they like but only one person can be working at a time.


WOD


2016-01-15


Ladies
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Rest 2 min, then
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#


WOD


2016-01-14


Grind
Jerk Balance (2-2-2-2-2)
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
Rx:
5 1.5xBW Deadlift
5 Ring Muscle Ups

Scaled:
5 BW Deadlift
5 Strict Pull-ups/Ring Pull-ups


WOD


2016-01-13


2016 Paleo WOD
2016 Paleo WOD (AMRAP - Rounds and Reps)
15min AMRAP
Rx:
10 Squat Cleans (115/80#)
20 Push Ups
30 Sit Ups
20 Box Jumps (24/20)
10 KBS 53/35

Scaled:
10 Squat Cleans (95/65#)
20 Push Ups
30 Sit Ups
20 Box Jumps (20/20)
10 KBS 35/26


WOD


2016-01-12


Pilot
1 Squat Clean + 2 Front Squats + 3 Thrusters (1-1-1-1-1)
Work at 95% of last week's 1RM.
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
Rx:
10 Burpees
25 DUBS

Scaled:
50 single unders


WOD


2016-01-11


Can't spell "Swinney" without "win"
Metcon (Time)
Rx:
30 Front Rack Lunges 115/80
20 Cal Row
10 Ring Dips

20 Front Rack Lunges 115/80
20 Cal Row
20 Ring Dips

10 Front Rack Lunges 115/80
20 Cal Row
30 Ring Dips

Scaled:
95/65
Banded Ring Dips


WOD


2016-01-09


Partner WOD
Metcon (Time)
Teams of 2
5 RFT:
50 DU
40 WBS 20/14
30 Cal Row
20 Push Jerk 115/80
10 Squat Clean 115/80


WOD


2016-01-08


Running Down the Hill
Push Press (3-3-3-3-3)
Work at 75% of your 1RM Clean/Jerk.
Metcon (Time)
21,15,9
Rx:
WBS 20/14
Hang Snatch 95/65

Scaled:
14/10
75/55


WOD


2016-01-07


B.Y.O.G.
Metcon (AMRAP - Reps)
20 min Ascending AMRAP
Rx:
200m Run
2 Cluster 115/80
2 Toes to Bar
200m Run
4 Cluster 115/80
4 Toes to Bar
...etc

Scaled:
95/65
Knees to Hips


WOD


2016-01-06


Dabo
Front Squat (2-2-2-2-2)
Explosive bounce at the bottom!!
Metcon (AMRAP - Reps)
8 min AMRAP
Rx:
ME OHS 135/95
*5 GS Push-ups EMOM

Scaled:
95/65


WOD


2016-01-05


Howard's Rock
Metcon (Time)
8 RFT
Rx:
10 Pull-ups
20 Hollow Rocks
30 DU

Scaled:
10 Banded Pull-ups
20 Hollow Rocks
30 SUx2


WOD


2016-01-04


Death Valley
1 Squat Clean + 2 Front Squats + 3 Thrusters (1-1-1-1-1-1-1)
Metcon (AMRAP - Reps)
10 min EMOM:
Rx:
5 Power Clean 115/80
5 Back Squat 115/80
5 Burpees Over the Bar

Scaled:
95/65


WOD


2016-01-02


Partner WOD
Metcon (Time)
Teams of 2:
5 RFT:
400m Medball Run Together 20/14
20 Squat Snatch 95/65


WOD


2015-12-31


Frace
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Scaled:
75/55
Banded Pull-ups

*Rest 3 min, then
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Scaled:
115/80


WOD


2015-12-30


Thunder
Squat Clean (10x3)
3 reps EMOM for 10 min. Level load across all sets.
Metcon (Time)
21,15,9
Rx:
Cal Row
Burpees Over the Erg
DU

Scaled:
SUx2


WOD


2015-12-29


Found
Metcon (AMRAP - Reps)
E4MOM for 16 min:
Rx:
400m Run
ME Squat Snatch 135/95

Scaled:
95/65


WOD


2015-12-28


Clan
Split Jerk (Take 15 min to find your 1RM Split Jerk.)
Metcon (Time)
Rx:
50 Hang Clean/Jerk 115/80
*1 Ring Muscle-up EMOM

Scaled:
50 Hang Clean/Jerk 95/80
*3 Chest to Bar Pull-up EMOM


WOD


2015-12-26


Partner WOD
Metcon (Time)
Teams of 2
Buy In: 30 Burpees Over the Box 24/20
Then, 4 Rounds:
20 Power Snatch 95/65
20 WBS 20/14
20 Squat Clean 95/65
20 Pull-ups
Cash Out: 30 Burpees Over the Box 24/20


WOD


2015-12-24


Jolly
Shoulder Press (3-3-3-3-3-3-3)
Metcon (Time)
4 RFT:
Rx:
10 SDHP 95/65
20 Sit-ups
10 Pull-ups
20 Floor Press 95/65

Scaled:
10 SDHP 75/55
20 Sit-ups
10 Banded Pull-ups
20 Floor Press 75/55


WOD


2015-12-23


Grinch
Metcon (Time)
Rx:
Buy In: 1000m Row
Then, 4 RFT:
10 HSPU
15 Toes Through Rings
20 Box Jump 24/20
Cash Out: 1000m Row

Scaled:
Buy In: 1000m Row
Then, 4 RFT:
10 HSPU on Box
15 Knees to Hips
20 Box Jump 20/20
Cash Out: 1000m Row


WOD


2015-12-22


Jingle
Front Squat with 3 sec pause + 2 reps (1-1-1-1-1-1-1)
Metcon (Time)
For time:
Rx:
50 Power Cleans 155/105
*10 Over the Bar Hops EMOM

Scaled:
135/95


WOD


2015-12-21


Comet and Cupid
Metcon (Time)
Teams of 2:
Rx:
100 Thrusters 95/65
800m Run
80 KBS 53/35
600m Run
60 Front Squats 95/65
400m Run
40 Burpees Over the Bar
200m Run
20 Overhead Squats 95/65

Scaled:
75/55
35/26


WOD


2015-12-19


Partner WOD
Metcon (Time)
Teams of 2:
Buy In: 5 Hill Sprints together
50 WBS 20/14
40 Burpee Pull-ups
30 Power Clean 135/95
20 HSPU
10 Squat Snatch 135/95
Cash Out: 5 Hill Sprints together


WOD


2015-12-18


Flank
Squat Clean (2-2-2-2-2-2-2)
TnG
Isabel (Time)
For Time: 30 Snatches, 135# / 95#


WOD


2015-12-17


Truck
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
Rx:
200m Run
10 Goblet Lunges 53/35
10 Burpees Over the Box 20/20
10 Toes to Bar

Scaled:
200m Run
10 Goblet Lunges 35/26
10 Burpees Over the Box 20/20
10 Knees to Hips


WOD


2015-12-16


Hound
Back Squat (Take 20 min to find 1RM.)
Metcon (Time)
1,2,3,4,5,6,7,8,9,10
Rx:
Push Jerk 135/95
Ring Dips

Scaled:
95/65
Banded Ring Dips


WOD


2015-12-15


12 Days of Christmas
12 Days of Christmas (Time)
Rx:
Day 1: 100m Run
Day 2: Front Squat 115/80
Day 3: Hang Clean 115/80
Day 4: OTBar Burpees
Day 5: Deadlift 115/80
Day 6: KBS 53/35
Day 7: Sit-ups
Day 8: GS Push-ups
Day 9: Box Jump 24/20
Day 10: DU
Day 11: Pull-ups
Day 12: GHD Sit-ups

Scaled:
95/65
35/18
30 SU


WOD


2015-12-14


Sparky
Clean and Jerk (Take 15 min to find your 1RM.)
Metcon (AMRAP - Rounds and Reps)
6 min AMRAP
Rx:
40 DU
20 WBS 20/14
10 Pull-ups
Rest 2 min, then repeat
*Record worst of the 2 sets

Scaled:
40 SUx2
20 WBS 14/10
10 Banded Pull-ups
Rest 2 min, then repeat
*Record worst of the 2 sets


WOD


2015-12-12


Partner WOD
Metcon (AMRAP - Rounds and Reps)
Teams of 2
20 min AMRAP:
10 Clean/Jerk 155/105
30 Cal Row
60 DU


WOD


2015-12-11


Struck
Metcon (AMRAP - Reps)
8 min Ascending AMRAP:
Rx:
2 Snatch 95/65
2 WBS 20/14
4 Snatch 95/65
4 WBS 20/14
etc...
Rest 3 min, then
8 min Ascending AMRAP:
2 Squat Clean 95/65
2 HSPU
4 Squat Clean 95/65
4 HSPU
etc...

Scaled:
75/55
14/10
HSPU on Box


WOD


2015-12-10


Quake
Bench Press (5-5-5-5-5)
Metcon (Time)
Rx:
10,8,6,4,2
Overhead Squat 115/80
5,4,3,2,1
Ring Muscle-up

Scaled:
95/65
Chest-to-Bar Pull-ups


WOD


2015-12-09


Barbarian
Metcon (AMRAP - Reps)
Teams of 2:
2 RFR
Rx:
2 min ME Tire Flips
2 min ME Farmers Carry 25/15
2 min ME Atlas Stone 95/65
2 min ME Shuttle Sprints 20/14
2 min ME Partner Deadlift 315/205
*30 sec rest between every set

Scaled:
2 min ME Tire Flips
2 min ME Farmers Carry 15/10
2 min ME Atlas Stone 65/50
2 min ME Shuttle Sprints 14/10
2 min ME Deadlift 185/135
*30 sec rest between every set


WOD


2015-12-08


Squat Mania
Back Squat (1x20)
Metcon (Time)
4 RFT
Rx:
14 OH Lunges 53/35
12 Toes to Bar
10 Cal Row

Scaled:
14 OH Lunges 35/26
12 Knees to Hips
10 Cal Row


WOD


2015-12-07


Flake
Metcon (AMRAP - Reps)
Rx
3 min AMRAP:
400m Run Buy In
ME Hang Cleans 95/65
Rest 1 min, then
3 min AMRAP:
400m Run Buy In
ME Sit-ups
Rest 1 min, then repeat 2 more times

Scaled:
75/55


WOD


2015-12-05


Partner WOD
Metcon (Time)
Teams of 2
4 RFT:
10 Hang Snatch 115/80
15 Toes to Bar
20 Power Clean 115/80
25 WBS 20/14
Cash Out: 800m Run Together


WOD


2015-12-04


ACC>SEC
Squat Snatch (3-3-3-3-3)
Drop the bar after every rep. Pick the bar back up immediately after it stops bouncing.
Metcon (AMRAP - Rounds and Reps)
10 min EMOM
Rx:
3 Clusters 115/80
50 DU

Scaled:
3 Clusters 95/65
30 DU/30 SU


WOD


2015-12-03


Ergy
2k Row (Time)
Max Effort 2k Row
Rest 2 min after the 2K row, then start the metcon.
Metcon (Time)
4 RFT
Rx:
5 Bar MU
10 Ring Dips
20 Sit-ups

Scaled:
5 Chest-to-Bar Pull-ups
10 Banded Ring Dips
20 Sit-ups

*Record your total time, including the 2K row


WOD


2015-12-02


Load
1 Power Clean + 2 Hang Power Cleans + 2 Hang Squat Cleans (1-1-1-1-1-1-1)
Metcon (Time)
1,2,3,4,5,6,7,8,9,10
Rx:
Front Squat @ 75% BW
Burpees Over the Bar

Scaled:
50% BW


WOD


2015-12-01


Brash
Metcon (Time)
8 RFT
Rx:
400m Run
12 KB Clean/Jerk 53/35

Scaled:
35/26


WOD


2015-11-30


Row Row Row Today
We had every erg occupied on Sunday for over 2 hours and have made a huge gain to get into 1st place. Please try to row 5,000 meters after the workout if you can.
Back Squat (1x20)
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
Rx:
9 Deadlift 225/155
12 Pull-ups
15 Box Jumps 24/20

Scaled:
9 Deadlift 185/125
12 Banded Pull-ups
15 Box Jumps 20/20


WOD


2015-11-28


Partner WOD
Metcon (Time)
Teams of 2
Buy In: 6 Hill Sprints together
Then, 5 RFT:
20 Atlas Stones 95/65
10 Power Snatch 115/95
20 Partner OTBar Wall Ball Shots 20/14
10 Hang Clean 115/95
Cash Out: 600m Run with 20/14 together


WOD


2015-11-25


Jive
Metcon (AMRAP - Reps)
Forge Gone Bad
Rx:
GHD Sit-ups
HSPU
SDHP 95/65
Toes-Through-Rings
Push Press 95/65

Scaled:
V-ups
GS Push-ups
SDHP 75/55
Knees to Hips
Push Press 75/55


WOD


2015-11-24


Vice
Remember to get 50,000 meters before the end of the month for a free t-shirt or tank! http://www.crossfitchelsea.com/rowvember-2015/
Back Squat
Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
Rx:
20 Floor Press 95/65
20 OTBar Hops
Rest 1 min, repeat
*Score=worst AMRAP

Scaled:
75/55


WOD


2015-11-23


Flee
Remember to get 50,000 meters before the end of the month for a free t-shirt or tank! http://www.crossfitchelsea.com/rowvember-2015/
Metcon (AMRAP - Reps)
15 min Ascending AMRAP
Rx:
1 Power Clean 135/95
1 Hang Squat Clean 135/95
5 Pull-ups
2 Power Clean 135/95
2 Hang Squat Clean 135/95
5 Pull-ups
3 Power Clean 135/95
3 Hang Squat Clean 135/95
5 Pull-ups
*Only count the barbell work

Scaled:
95/65
Banded Pull-ups


WOD


2015-11-21


Partner WOD
Only 10 days left. Let's catch back up!!!!
http://www.crossfitchelsea.com/rowvember-2015/
Metcon (Time)
Teams of 2:
100 WBS 20/14
200m Run
80 DL 135/95
200m Run
60 Pull-ups
200m Run
40 Burpees Over the Bar
200m Run
20 Clean/Jerk 135/95
200m Run


WOD


2015-11-20


Gunk
1 Power + 3 OHS (1-1-1-1-1-1-1)
Metcon (Time)
4 RFT
Rx:
10 OH Lunges 115/80
15ft Handstand Walk

Scaled:
10 OH Lunges 95/65
15 sec HS Hold/Wall Climb


WOD


2015-11-19


Deshaun for Heisman
Metcon (AMRAP - Rounds and Reps)
30 min EMOM
Rx:
1st min: 10 Toes to Bar
2nd min: 10 OTBox Burpees 24/20
3rd min: 10 Thrusters 95/65
*Repeat 9 more times

Scaled:
1st min: 10 Knees to Hips
2nd min: 10 OTBox Burpees 20/20
3rd min: 10 Thrusters 75/55
*Repeat 9 more times


WOD


2015-11-18


Tank
Bench Press (10-8-6-4-2)
Metcon (Time)
30,20,10
Rx:
KBS 53/35
WBS 20/14


WOD


2015-11-17


Unk
Metcon (AMRAP - Reps)
2 min AMRAP
Rx:
200m Row
ME HSPU
Rest 1 min,
200m Run
ME Squat Snatch 95/65
*Repeat 4 times

Scaled:
GS Push-ups
75/55


WOD


2015-11-16


Crank
Back Squat
Increase 5-10lbs from last week.
Metcon (AMRAP - Reps)
8 min Ascending AMRAP
Rx:
1 Clean/Jerk 185/125
1 Ring MU
2 Clean/Jerk 185/125
2 Ring MU

Scaled:
1 Clean/Jerk 135/95
1 Chest-to-Bar Pull-up
2 Clean/Jerk 135/95
2 Chest-to-Bar Pull-up


WOD


2015-11-14


Tag
Metcon (AMRAP - Rounds and Reps)
Teams of 2
20 min AMRAP:
400m Run
10 Box Jumps 24/20
10 Squat Clean 135/95
10 Push Press 135/95
*Partner A runs as Partner B is performing the AMRAP inside


WOD


2015-11-13


Might
Metcon (AMRAP - Rounds and Reps)
E3MOM for 15 min
Rx:
200m Run
3 Power Snatch 135/95
5 Overhead Squat 135/95
*Must be unbroken for Rx

Scaled:
115/80


WOD


2015-11-12


Fried
Deadlift (3-3-3-3-3)
Metcon (Time)
Rx:
200 DU
50 Air Squats
25 Deadlifts 225/155

Scaled:
200 SUx2
50 Air Squats
25 Deadlifts 155/105


WOD


2015-11-11


"Jag 28"
Jag 28 (Time)
Run 800 meters
28 Kettlebell swings, 70#
28 Strict Pull-ups
28 Kettlebell clean and jerk, 70# each arm 28 Strict Pull-ups
Run 800 meters
In honor of U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL died on September 29, 2010
To learn more about Jag 28 click here
Scaled:
Banded Pull-ups
53/35


WOD


2015-11-10


Blaze
Back Squat
Increase 5-10lbs from last week.
Metcon (AMRAP - Rounds and Reps)
4 min AMRAP
Rx:
10 Goblet Lunges 53/35
10 Box Jumps 24/20
Rest 1 min, repeat
*Score=lowest AMRAP

Scaled:
10 Goblet Lunges 35/26
10 Box Jumps 20/20
Rest 1 min, repeat
*Score=lowest AMRAP


WOD


2015-11-09


Grunt
Metcon (AMRAP - Rounds and Reps)
Teams of 2
20 min AMRAP:
Rx:
400m Run
5 Chest-to-Bar Pull-ups
10 Squat Snatch 115/80
15 Sit-ups
*Partner A runs as partner B is completing the AMRAP

Scaled:
Banded Pull-ups
95/65


WOD


2015-11-07


Partner WOD
Metcon (Time)
Teams of 2:
Buy In: 1000m Row
Then, 3 RFT:
20 Clean/Jerk 135/95
20 Back Squats 135/95
Cash Out: 1000m Row


WOD


2015-11-06


Blank
Bench Press (5-5-5-5-5)
Metcon (Time)
3 RFT
Rx:
100 DU
10 Push Jerk 155/105
*10 burpee penalty when set is broken

Scaled:
100 SUx2
10 Push Jerk 115/80
*10 burpee penalty when set is broken


WOD


2015-11-05


Chive
Metcon (AMRAP - Rounds and Reps)
3 min AMRAP
Rx:
3 Squat Cleans 185/125
6 Toes to Bar
9 Box Jumps 30/24
Rest 1 min
*Repeat for 5 total cycles

Scaled:
3 Squat Cleans 135/95
6 Knees to Hips
9 Box Jumps 24/20
Rest 1 min
*Repeat for 5 total cycles


WOD


2015-11-04


Lulu-Land
Don't forget to go to http://www.crossfitchelsea.com/rowvember-2015/ to record your meters. Let's get in 1st place!!!
Power Clean (3-3-3-3-3)
TnG
Metcon (Time)
3 RFT
Rx:
6 Hang Snatch 115/80
9 Burpees Over the Bar
12 Pull-ups

Scaled:
6 Hang Snatch 95/65
9 Burpees Over the Bar
12 Banded Pull-ups


WOD


2015-11-03


Spanky
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
Rx:
Buy In: 1600m Run
Then,
10 2fers 20/14
15 KBS 53/35

Scaled:
Buy In: 1200m Run
Then,
10 WBS 14/10
15 KBS 35/26


WOD


2015-11-02


DT
November starts our month of rowing. Don't forget to go to http://www.crossfitchelsea.com/rowvember-2015/ to record your meters. Lets have the most meters recorded in Birmingham!
Back Squat (20 reps)
Start at 60% of 1RM Back Squat. We will perform this strength once a week for 6 weeks. Increase 5% every week.
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here


WOD


2015-10-31


Partner WOD
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP:
400m Run
5 Pull-Ups
10 Thrusters 95/65
15 KBS 53/35
Only one partner may be working on the triplet at a time, and the other partner will be completing the run. Partners will switch tasks once the running partner returns.


WOD


2015-10-30


Mack
Metcon (Time)
Rx:
10 Power Snatch 115/80
200m Row
10 Squat Snatch 115/80
200m Row
10 Power Clean 115/80
200m Row
10 Squat Clean 115/80
200m Row
10 Push Press 115/80
200m Row
10 Push Jerk 115/80
200m Row
*5 burpees every time you break your set

Scaled:
95/65


WOD


2015-10-29


Lurong WOD #2 Retest
This is the final Lurong WOD!!!!
Lurong Challenge WOD #2 (AMRAP - Reps)
9 Minute AMRAP
Ground to Overhead
Bar Facing Burpees

MEN

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs

Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

WOMEN

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs

Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs


WOD


2015-10-28


Fly
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
Rx:
10 Pull-ups
20 Over the Box Jumps 24/20
20 Toes-Through-Rings
10 GS Push-ups

Scaled:
10 Banded Pull-ups
20 Over the Box Jumps 20/20
20 Knees to Hips
10 GS Push-ups


WOD


2015-10-27


Zip
Split Jerk (Take 15 min to find 1RM)
Metcon (Time)
Rx:
5 Push Press 95/65
5 Thrusters 95/65
400m Run
10 Push Press 95/65
10 Thrusters 95/65
400m Run
15 Push Press 95/65
15 Thrusters 95/65
400m Run

Scaled:
75/55


WOD


2015-10-26


Brink
Metcon (AMRAP - Rounds)
Rx
8 min EMOM:
15 KBS 53/35
10 WBS 20/14
5 Sit-ups

Rest 2 min, then

8 min EMOM:
150m Row
5 Toes to Bar

Rest 2 min, then

8 min EMOM:
5 Burpees Over the Bar
10 Hang Cleans 115/75
15 DU

*Score=successful rounds in a minute
*FREE T-shirt if you finish ALL rounds!

Scaled:
8 min EMOM:
15 KBS 35/26
10 WBS 14/10
5 Sit-ups

Rest 2 min, then

8 min EMOM:
150m Row
5 Knees to Hips

Rest 2 min, then

8 min EMOM:
5 Burpees Over the Bar
10 Hang Cleans 95/65
15 SU

*Score=successful rounds in a minute


WOD


2015-10-24


Partner WOD
Metcon (Time)
Teams of 2:
100 DU
800m Run Together
120 Sit-ups
80 Power Cleans 115/75
40 Burpee Pull-ups
20 Toes to Bar
10 HSPU
800m Run Together
100 DU


WOD


2015-10-23


Jive
Hang Snatch (Take 15 min to find 1RM)
Metcon (AMRAP - Rounds and Reps)
Rx:
5 min AMRAP
20 KBS 70/53
20 GS Push-ups
Rest 1 min, repeat

Scaled:
5 min AMRAP
20 KBS 53/35
20 GS Push-ups
Rest 1 min, repeat

*Score=worst of the 2 rounds


WOD


2015-10-22


Stance
Metcon (Time)
Rx:
1 Squat Clean 135/95
200m Run
2 Squat Clean 135/95
200m Run
4 Squat Clean 135/95
200m Run
8 Squat Clean 135/95
200m Run
4 Squat Clean 135/95
200m Run
2 Squat Clean 135/95
200m Run
1 Squat Clean 135/95
200m Run

Scaled:
95/65


WOD


2015-10-21


Flank
Bench Press (Take 15 min to find 1RM)
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
Rx:
40 DU
20 OH Plate Lunges 45/35
10 Chest-to Bar Pull-ups

Scaled:
40 SUx2
20 OH Plate Lunges 35/25
10 Banded Pull-ups


WOD


2015-10-20


Lurong WOD #1 Retest
Lurong Challenge WOD #1 (AMRAP - Reps)
Men
2 RFR:
0-1 Min: Deadlift 155/115/75
1-2 Min: Rest
2-3 Min: Box Jump Overs 30/24/20
3-4 Min: Rest
4-5 Min: Hang Power Cleans 155/115/75
5-6 Min: Rest
6-7 Min: Muscle-ups/Straight Leg Dips/Bent Knee Dips
7-8 Min: Rest
8-9 Min: Thrusters 155/115/75
9-10 Min: Rest
10-11 Min: Row for Cal
11-12 Min: Rest
Repeat

Women
2 RFR:
0-1 Min: Deadlift 100/75/55
1-2 Min: Rest
2-3 Min: Box Jump Overs 24/20/step ups
3-4 Min: Rest
4-5 Min: Hang Power Cleans 100/75/55
5-6 Min: Rest
6-7 Min: Muscle-ups/Straight Leg Dips/Bent Knee Dips
7-8 Min: Rest
8-9 Min: Thrusters 100/75/55
9-10 Min: Rest
10-11 Min: Row for Cal
11-12 Min: Rest
Repeat
This is a retest of the first Lurong Challenge WOD! Let's see who has improved!


WOD


2015-10-19


Strike
Power Clean + 2 Front Squats (1-1-1-1-1-1-1)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Scaled:
75/55
Banded Pull-ups


WOD


2015-10-17


Partner WOD
Metcon (Time)
Teams of 2

"Helen"
3 RFT:
400m Run
21 KBS 53/35
12 Pull-ups

Then,

"Grace"
30 Clean/Jerk 135/95


WOD


2015-10-16


Chunker
Metcon (Time)
Rx:
Buy In: 800m Row
21,15,9
DL 225/150
Burpees Over the Bar
Cash Out: 800m Row

Scaled:
185/125


WOD


2015-10-15


Blaster
Back Squat (5-5-5-5-5)
Metcon (Time)
3 RFT
Rx:
15 Box Jumps 24/20
15 WBS 20/14
400m Run

Scaled:
15 Box Jumps 20/20
15 WBS 14/10
400m Run


WOD


2015-10-14


The Motivator
Lurong WOD #5
Metcon (AMRAP - Reps)
9 Min AMRAP

Level III
Shoulder to Overhead at 115/85
Penalty: 20 Double Unders
Front Rack Lunges at 115/85
Penalty: 5 Burpees
Repeat until time expires...

Level II
Shoulder to Overhead at 95/65
Penalty: 20 Single Unders
Front Rack Lunges at 95/65
Penalty: 5 Burpees
Repeat until time expires...

Level I
Shoulder to Overhead at 65/35
Penalty: 20 Single Unders
Front Squats at 65/35
Penalty: 5 Burpees
Repeat until time expires...

Each time the bar is dropped on either movement, you must serve the penalty. Once the penalty reps are completed, move to the next movement. The pattern continues until the clock expires. You may rest in the front rack position or overhead!

This is designed to motivate you to go a little deeper into each set before putting the bar down. Do your best to minimize the number of penalties you serve! GOOD LUCK!


WOD


2015-10-13


Mary
Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Scaled:
5 Handstand Push-ups on Box
10 Pistols on Box
15 Banded Pull-ups


WOD


2015-10-12


Pulse
Metcon (Time)
1,2,3,4,5,6,7,8,9,10
Rx:
Power Snatch 105/75
OHS 105/75
Toes to Bar
Ring Dip

Scaled:
Power Snatch 85/65
OHS 85/65
Knees to Hips
GS Push-ups


WOD


2015-10-10


Partner WOD
Metcon (Time)
Teams of 2:
4 RFT
600m Row(split by team)
20 Hang Clean 115/80
20 OTBox Burpees


WOD


2015-10-09


Vulcan
Metcon (Time)
3 RFT
Rx:
20 WBS 20/14
20 Goblet Lunges 70/53
2 Hill Sprints

Scaled:
20 WBS 14/10
20 Goblet Lunges 53/35
2 Hill Sprints


WOD


2015-10-08


Splitter
Metcon (AMRAP - Reps)
12 min Ascending AMRAP
Rx:
1 Bar MU
1 Squat Snatch 135/95
2 Bar MU
2 Squat Snatch 135/95

Scaled:
1 Chest-to-Bar Pull-up
1 Squat Snatch 95/65
2 Chest-to-Bar Pull-up
2 Squat Snatch 95/65
Turkish Get Up (Take 15 min to establish a 1RM.)
Barbell Turkish Get Up


WOD


2015-10-07


Torch
Metcon (AMRAP - Rounds and Reps)
E:30 OM for 15 min
Rx:
2 Power Clean 115/75
2 Hang Power Clean 115/75
4 STO 115/75
4 Burpees Over the Bar

Scaled:
95/65


WOD


2015-10-06


Jam
Squat Clean (Take 15 min to find 1RM)
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
Rx
Buy In: 1600m Run
Then,
5 Pull-ups
10 Push-ups
15 Air Squats

Scaled:
Ring Pull-ups


WOD


2015-10-05


Nautical Nancy - Lurong #4
Metcon (Time)
Complete 5 Rounds of:

Level III
400 Meter Row
15 Overhead Squats 95/65

Level II
400 Meter Row
15 Overhead Squats 65/45

Level I
400 Meter Row
15 Overhead Squats 45/35

17 minute time cap


WOD


2015-10-03


Partner WOD
Metcon (Time)
Team of 2
6 RFT:
10 Front Squat 135/95
15 Burpees Over the Bar
20 Deadlift 135/95
*One partner working at a time


WOD


2015-10-02


Beat Notre Dame
Metcon (Time)
For time
Rx:
2000m Row
200 DU
2000m Run

Scaled:
2000m Row
200 SUx2
2000m Run


WOD


2015-10-01


Breach
Overhead Squat (3-3-3-3-3)
Metcon (Time)
For time
Rx:
50 Clusters 135/95

Scaled:
95/65


WOD


2015-09-30


Spacer
Metcon (Time)
5 RFT
Rx:
7 Push Jerk 155/105
14 KBS 70/53
21 Sit-ups

Scaled:
7 Push Jerk 115/80
14 KBS 53/35
21 Sit-ups


WOD


2015-09-29


Brew
Bench Press (2-2-2-2-2-2-2)
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
Rx:
10 SDHP 115/80
10 Burpees Over the Bar

Scaled:
95/65


WOD


2015-09-28


Lurong Challenge WOD #3
Lurong Challenge WOD #3 (Time)
Level III (3)
50 Wall Balls 20/14
50 Snatches 115/75
50 Pistols (alt.legs)
50 Chest to Bar Pull Ups

Level II (2)
50 Wall Balls 14/14
50 Snatches 95/65
50 Single Leg Squat Touchdowns (alt.legs)
50 Pull Ups

Level I (1)
50 Wall Balls 10/10
50 Snatches 75/55
50 Air Squats
50 Ring Rows

15 minute time cap


WOD


2015-09-26


Partner WOD
Metcon (Time)
Teams of 2
2 RFT:
200 DU
50 OHS 115/80
50 Pull-ups
800m Run Together
*One partner performing exercises at a time


WOD


2015-09-25


Justice
Back Squat (5-5-5-5-5)
Metcon (Time)
3 RFT
Rx:
10 Floor Press 135/95
15 Sit-ups
20 Deadlift 135/95

Scaled:
10 Floor Press 95/65
15 Sit-ups
20 Deadlift 95/65


WOD


2015-09-24


Filthy Fifty
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders


WOD


2015-09-23


Lurong Challenge WOD #2
Lurong Challenge WOD #2
Lurong Challenge WOD #2 (AMRAP - Reps)
9 Minute AMRAP
Ground to Overhead
Bar Facing Burpees

MEN

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs

Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

WOMEN

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs

Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs
If you make it to the final
heaviest round you will use the remaining time to complete as many reps as possible of G2OH.


WOD


2015-09-22


Stacked
Metcon (Time)
3 RFT
Rx:
200m Run 20/14
10 Squat Snatch 115/75
200m Run 20/14
15 Squat Clean 115/75

Scaled:
200m Run 14/10
10 Squat Snatch 95/65
200m Run 14/10
15 Squat Clean 95/65


WOD


2015-09-21


Funk
1 Clean + 1 Front Squat + 1 Thruster + 1 Push Press (1-1-1-1-1-1-1)
Metcon (AMRAP - Reps)
Forge Gone Bad
Rx:
Cal Row
SDHP 95/65
HSPU
KB Thruster 35/26
GHD Sit-ups

Scaled:
Cal Row
SDHP 75/55
HSPU on Box
KB Thruster 26/18
V-ups

*Work for 1 minute on each exercise with no transition time. Score=accumulated reps. There is a 1 minute rest between each set.


WOD


2015-09-19


Partner WOD
Metcon (AMRAP - Reps)
15 Min AMRAP:
Three Person Team:
Athlete 1: 200m Row (Pacer)
Athlete 2: Box Jumps 24/20
Athlete 3: Deadlifts 135/95
Score is total Box Jumps & DL in 15 Min; rotate athletes every 200m.


WOD


2015-09-18


Trip 7's
Metcon (Time)
For Time
Rx:
400m Row
7 Squat Cleans 185/115
20 Plate Burpees 35/25
800m Row
7 Squat Cleans 185/115
20 Plate Burpees 35/25
1200m Row
7 Squat Cleans 185/115
20 Plate Burpees 35/25

*30 min time cap

Scaled:
115/80
25/15


WOD


2015-09-17


Cobalt
800m Run (Time)
Max Effort 800m Run
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
Rx:
20 KBS 53/35
60 DU

Scaled:
20 KBS 35/26
60 SU x 2


WOD


2015-09-16


Command
Metcon (AMRAP - Reps)
20 min Ascending AMRAP
Rx:
200m Run
1 Push Jerk 135/95
1 FR Lunge(both legs) 135/95
2 Push Jerks 135/95
2 FR Lunges(both legs) 135/95
etc.

Scaled:
95/65


WOD


2015-09-15


Nutty
Bench Press (3-3-3-3-3)
Metcon (AMRAP - Reps)
EMOM for 10 min
Rx:
Even Minute: 10 Ring Dips
Odd Minute: 20 WBS 20/14

Scaled:
Banded Ring Dips
14/10


WOD


2015-09-14


Lurong Challenge WOD #1
Metcon (AMRAP - Reps)
Men
2 RFR:
0-1 Min: Deadlift 155/115/75
1-2 Min: Rest
2-3 Min: Box Jump Overs 30/24/20
3-4 Min: Rest
4-5 Min: Hang Power Cleans 155/115/75
5-6 Min: Rest
6-7 Min: Muscle-ups/Straight Leg Dips/Bent Knee Dips
7-8 Min: Rest
8-9 Min: Thrusters 155/115/75
9-10 Min: Rest
10-11 Min: Row for Cal
11-12 Min: Rest
Repeat

Women
2 RFR:
0-1 Min: Deadlift 100/75/55
1-2 Min: Rest
2-3 Min: Box Jump Overs 24/20/step ups
3-4 Min: Rest
4-5 Min: Hang Power Cleans 100/75/55
5-6 Min: Rest
6-7 Min: Muscle-ups/Straight Leg Dips/Bent Knee Dips
7-8 Min: Rest
8-9 Min: Thrusters 100/75/55
9-10 Min: Rest
10-11 Min: Row for Cal
11-12 Min: Rest
Repeat


WOD


2015-09-12


Partner WOD
Metcon (Time)
Teams of 2:
4 RFT
6 Clean/Jerk 155/105
12 Front Squats 155/105
18 Pull-ups
400m Run


WOD


2015-09-11


9/11 Memorial WOD
9/11 Memorial WOD (Time)
For Time:
2001 Meter Row or Run
11 Box Jumps 30/24
11 Thrusters 125/85
11 Burpee Chest To Bar Pullups
11 Power Cleans 170/120
11 HSPU
11 KB Swings 70/53
11 T2B
11 Deadlifts 170/120
11 Push Jerks 110/75
2001 Meter Run or Row

The WOD itself is completely symbolic of 9/11

The 2001M row or run represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined

The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center


WOD


2015-09-10


Virginia
Metcon (Time)
For time
Rx:
30 Power Clean 155/105
30 Box Jumps 30/24
20 Power Clean 185/115
20 Box Jumps 30/24
10 Power Clean 205/135
10 Box Jumps 30/24

Scaled:
30 Power Clean 115/80
30 Box Jumps 24/20
20 Power Clean 135/95
20 Box Jumps 24/20
10 Power Clean 155/105
10 Box Jumps 24/20


WOD


2015-09-09


Shawshank
Paused Front Squat (3x3x3x3x3)
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
Rx:
5 Squat Snatch 135/95
15 WBS 20/14
45 DU

Scaled:
5 Squat Snatch 95/65
15 WBS 14/10
45 SUx2


WOD


2015-09-08


Gasp
Metcon (AMRAP - Reps)
Tabata
Rx:
Push-ups
Air Squats
KB Deadlift 70/53
Hollow Rocks

Scaled:
53/35

*1 min rest between each tabata.


WOD


2015-09-07


Daniel
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here


WOD


2015-09-05


Partner WOD
Metcon (Time)
For time:
Buy In: 800m Run together
Then, 4 RFT:
20 Clean/Jerk 115/80
20 Burpees Over the Bar
Cash Out: 200 DU

*One partner working at a time.


WOD


2015-09-04


Sucker
Metcon (Time)
5 RFT
Rx:
5 Power Snatch 115/80
5 Squat Snatch 115/80
10 T2B
10 Barbell Push-ups

Scaled:
5 Power Snatch 95/65
5 Squat Snatch 95/65
10 Knees to Hips
10 Barbell Push-ups


WOD


2015-09-03


Plunge
Overhead Squat (1-1-1-1-1-1-1)
Metcon (AMRAP - Reps)
12 min Ascending AMRAP
Rx:
200m Row
1 HSPU
200m Row
2 HSPU
200m Row
3 HSPU
etc.

Scaled:
HSPU on Box

*Score=# of HSPU


WOD


2015-09-02


Dread
Metcon (AMRAP - Rounds and Reps)
Partner WOD

25 min AMRAP
Rx:
Partner A:
200m Farmers Carry 53/35
Partner B:
4 STO 135/95
8 Front Squats 135/95
12 Box Jumps 30/24

Scaled:
35/18
95/65
24/20

*Partner A walks the 200m as Partner B is working on the movements. Swap once your partner returns. Your score is the rounds + reps of the movements.


WOD


2015-09-01


Cry-baby
Back Squat (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
Rx:
10 Wall Ball Shots 20/14
10 Pull-ups

Scaled:
10 Wall Ball Shots 14/10
10 Ring Pull-ups or Banded Pull-ups


WOD


2015-08-31


Stoner
Metcon (AMRAP - Reps)
E4MOM for 16 min
Rx:
400m Run
10 Burpees OTBar
ME Clean/Jerk 155/105

Scaled:
115/80

*Score=# of Clean/Jerks completed


WOD


2015-08-29


Nocturna
Metcon (AMRAP - Reps)
In teams of 2

25 min AMRAP

Station 1, Wall Balls 20/14 & Wall Sits
Station 2, Deadlift 135/95 & Bar Hang
Station 3, Pull-ups & OH Plate 45/25
Station 4, Goblet Squats 53/35 & HS Hold
Station 5, Knee to Elbow & Plank
Station 6, Calorie Row & Hollow Hold

Rest one minute, then repeat

1:30 per station :30 switch. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.

Score is total reps between all stations


WOD


2015-08-28


The CrossFit Total
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)


WOD


2015-08-27


Spiral
Metcon (Time)
4 RFT
Rx:
10m Handstand Walk
15 Box Jumps 30/24
20 WBS 20/14
400m Run

Scaled:
10 Sec Handstand Hold
15 Box Jumps 24/20
20 WBS 14/10
400m Run


WOD


2015-08-26


Night Night
1 Power Snatch + 1 Squat Snatch (1-1-1-1-1-1-1)
Metcon (Time)
Buy In: 3 Hill Sprints

15,12,9
Rx:
Deadlift 225/155
Ring Dips

Scaled:
Deadlift 155/105
Banded Ring Dips

Cash Out: 3 Hill Sprints


WOD


2015-08-25


Ergo
Metcon (Time)
Buy In: 1000m Row
Rx:
30 OHS 115/80
10 Pull-ups
20 OHS 115/80
20 Pull-ups
10 OHS 115/80
30 Pull-ups

Scaled:
30 OHS 75/55
10 Banded Pull-ups
20 OHS 75/55
20 Banded Pull-ups
10 OHS 75/55
30 Banded Pull-ups


WOD


2015-08-24


Trick
Hang Power Clean (3-3-3-3-3)
Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
Rx:
15 KBS 70/53
15 Sit-ups

1 min rest, then

5 min AMRAP
Rx:
15 Goblet Squats 70/53
15 Push-ups

Scaled:
53/35

*Score=combined AMRAPs


WOD


2015-08-22


Partner WOD
Metcon (Time)
For Time:
75 Box Jumps 24/20
75 Jumping Pull-ups
75 Kettlebell swings 35/18
75 Walking Lunges
75 Knees to Elbows
75 Push Press 45/35
75 Back Extensions
75 Wall Ball Shots 20/14
75 Burpees
75 Double Unders


WOD


2015-08-21


Lazarus
Metcon (Time)
Rx:
Buy In: 10 Ring MU
Then, 5 RFT:
10 HSPU
10 KBS 70/53
10 T2B

Scaled:
Buy In: 10 Pull-ups
Then, 5 RFT:
10 HSPU on Box
10 KBS 53/35
10 Knees to Hips


WOD


2015-08-20


Grunt
Bench Press (3-3-3-3-3)
Metcon (AMRAP - Rounds and Reps)
10 min EMOM
Rx:
5 BW Deadlifts
5 BW Front Squats
20 Over the Bar Hops

Scaled:
5 Deadlifts 135/95
5 Front Squats 135/95
20 Over the Bar Hops


WOD


2015-08-19


Lemon
Metcon (Time)
10,8,6,4,2
Rx:
Strict Pull-ups
Clean/Jerk 155/105
*10 Burpees Over the Bar after each round

Scaled:
Pull-ups
Clean/Jerk 115/80
*10 Burpees Over the Bar after each round


WOD


2015-08-18


Smitty
Back Squat (10-8-6-4-2)
Metcon (Time)
21,15,9
Rx:
OH KB Lunges 53/35
Box Jump 24/20

Scaled:
OH KB Lunges 35/18
Box Jump 20/20


WOD


2015-08-17


Yuri
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
Rx:
50 DU
25 Push Press 95/65
15 SDHP 95/65

Scaled:
50x2 SU
25 Push Press 75/55
15 SDHP 75/55


WOD


2015-08-15


Bar-b-que Alliigator
Metcon (Time)
50 Alt Box Jumps 24/20
25 Unison Burpees
50 KB Swings 70/53
25 Med Pass Sit-ups 20/14
50 Alt Power Cleans 135/95
100 Wall Ball Shots 20/14


WOD


2015-08-14


Splash
Shoulder Press (1-1-1-1-1-1-1)
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
Rx:
20 20" Step-ups 45/35
20 KBS 53/35
20 TTR

Scaled:
20 20" Step-ups 35/25
20 KBS 35/18
20 Knees to Hips


WOD


2015-08-13


Canyon
Metcon (Time)
Rx:
75 Back Squats 95/65
75 Sit-ups
50 Front Squats 95/65
50 Russian Twists 45/35
25 OHS 95/65
25 GS Push-ups

Scaled:
Barbell Movements 75/55
Russian Twists 35/25


WOD


2015-08-12


Tarzan
Squat Clean (3-3-3-3-3)
Metcon (Time)
3 RFT
5 Bar MU
100 DU

Scaled:
10 Chest-to-Bars
100 SUx2 or 50 DU


WOD


2015-08-11


Chip
Metcon (Time)
For time:
Rx:
15 Power Snatches 115/80
30 Burpees Over the Bar
60 Cal Row
30 Ring Dips
15 Squat Snatches 115/80

Scaled:
15 Power Snatches 95/65
30 Burpees Over the Bar
60 Cal Row
30 Banded Ring Dips
15 Squat Snatches 95/65


WOD


2015-08-10


Drill
Paused Front Squat (3-3-3-3-3)
1 second pause
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled:
35/18
Banded Pull-ups


WOD


2015-08-07


5K Run
5k Run (Time)
Max Effort 5k Run


WOD


2015-08-06


Jailbreak
Bench Press (10-8-6-4-2)
Metcon (Time)
For time:
ME 2000m Row
*Perform an over the erg burpee EMOM that increases by 1 every minute.
1st minute=1 Burpee Over the Erg
2nd minute=2 Burpees Over the Erg
...etc


WOD


2015-08-05


Heavy DT
Metcon (Time)
5 RFT
Rx:
12 Deadlifts 185/125
9 Hang Cleans 185/125
6 STO 185/125

Scaled:
12 Deadlifts 135/95
9 Hang Cleans 135/95
6 STO 135/95


WOD


2015-08-04


Snitch
Snatch
Take 20 min to find your 1RM. This is the final day for the strength cycle. Let the PR's begin!!!
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Scaled:
35#
Banded Pull-ups


WOD


2015-08-03


Burp
Metcon (Time)
Rx:
1200m Run
5 Hand-Release Burpees
10 WBS 20/14
800m Run
10 Hand-Release Burpees
20 WBS 20/14
400m Run
15 Hand-Release Burpees
30 WBS 20/14
200m Run
20 Hand-Release Burpees
40 WBS 20/14

Scaled:
14/10


WOD


2015-08-01


Stinky
Metcon (Time)
Teams of 2
3 RFT:
40 Wall Balls 20/14
40 Floor Press 95/65
40 Over the Box Jumps 24/20
40 DUBs
40 Calorie Row
Rest 1:00 Between Rounds


WOD


2015-07-31


Chunk
Behind the Neck Jerk + 2 OHS (1-1-1-1-1)
Snatch Grip, Split or Push - lifter's choice
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP:
Rx:
15 KBS 70/53
30 DU

Scaled:
15 KBS 53/35
30 SUx2


WOD


2015-07-30


Landshark
Landshark (Time)
4-person team
Rx:
1200m Run
30 Snatches 115/80
30 Wall Ball Shots 20/14
30 Overhead Squats 115/80
30 Pull-ups

Scaled:
600m Run
30 Snatches 95/65
30 Wall Ball Shots 14/10
30 Overhead Squats 95/65
30 Burpees


WOD


2015-07-29


Yoda
3 position Snatch (1-1-1-1-1-1-1)
High Hang, Hang, Floor
Metcon (Time)
10,9,8,7,6,5,4,3,2,1
Rx:
Push Press 115/80
Pistols

Scaled:
Push Press 95/65
Pistols on Box


WOD


2015-07-28


Tandem
Tandem (AMRAP - Reps)
4-person team
Rx:
25 Atlas Stones Over the Shoulder 95/65
50 Goblet Squats 70/53
75 Box Jumps/Step-ups 24/20
100 GHD Sit-ups
200 DU

Scaled:
25 Atlas Stones Over the Shoulder 65/50
50 Goblet Squats 53/35
75 Box Jumps/Step-ups 20/20
100 Ab Mat Sit-ups
100 DU or 200 SU

*Split into 2 separate teams. This is follow the leader style. Only 1 of the 2 partners can be working at a time. Once the first 2 athletes have completed an exercise, then the other 2 can start. Complete as many reps as possible.


WOD


2015-07-27


Cliffhanger
Clean and Jerk (80% 1RM)
3 reps EMOM for 10 min. Level load across all sets.
*20 DU or attempts after each set.
Cliffhanger (Time)
Rx:
10 Squat Cleans 135/95
20 Toes to Bar
10 Snatches 135/95
20 Toes to Bar
10 Thrusters 135/95

Scaled:
10 Squat Cleans 95/65
20 Burpees Over the Bar
10 Snatches 95/65
20 Burpees Over the Bar
10 Thrusters 95/65


WOD


2015-07-25


Partner Wod
Metcon (Time)
Teams of 2:
50 Alt Box Jumps 24/20
25 Unison Burpees
50 KB Swings 70/53
25 OTBox Med-Ball Sit-ups 20/14
50 Alt Power Cleans 135/95
100 Wall Ball Shots 20/14


WOD


2015-07-24


The CrossFit Total
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)


WOD


2015-07-23


Ripple
Front Squat + Jerk (1-1-1-1-1-1-1)
Ripple (AMRAP - Reps)
4-person team WOD
Rx:
From 0:00-2:00
9 Toes to Bar
9 STO 115/80

9 Over the Box Jumps 24/20
9 Hang Cleans 115/80

Scaled:
From 0:00-2:00
9 KBS 35/26
9 STO 95/65

9 Over the Box Jumps/Step-ups 20/20
9 Hang Cleans 95/65

*Split in teams of 2, then complete both couplets before the 2 min have expired. If you succeed, then your team advances to the next round. Increase 3 reps on every exercise every 2 min.


WOD


2015-07-22


Deja Vu
Deja Vu (Time)
Rx:
5 Atlas Stones Over the Shoulder 95/65
10 Burpees Over the Box 24/20
15 Cal Row
20 GHD Sit-ups
25 KBS 53/35
50 DU
800m Run
50 DU
25 KBS 53/35
20 GHD Sit-ups
15 Cal Row
10 Burpees Over the Box 24/20
5 Atlas Stones Over the Shoulder 95/65

Scaled:
5 Atlas Stones Over the Shoulder 65/50
10 Burpees Over the Box 20/20
15 Cal Row
20 Sit-ups
25 KBS 53/35
100 SU or 50 DU
800m Run
100 SU or 50 DU
25 KBS 53/35
20 Sit-ups
15 Cal Row
10 Burpees Over the Box 20/20
5 Atlas Stones Over the Shoulder 65/50


WOD


2015-07-21


Exposure
High-Hang Snatch (1-1-1-1-1-1-1)
Exposure (Time)
Rx:
10 Deadlifts 275/185
20 WBS 20/14
30 C2B Pull-ups
20 WBS 20/14
10 Deadlifts 275/185

Scaled:
10 Deadlifts 185/135
20 WBS 14/10
30 Burpees Over the Bar
20 WBS 14/10
10 Deadlifts 185/135


WOD


2015-07-20


The Kraken
Metcon (Time)
Rx:
1200m Run
21 HSPU
9 One-arm OH Lunges 53/35
800m Run
15 HSPU
15 One-arm OH Lunges 53/35
400m Run
9 HSPU
21 One-arm OH Lunges 53/35

Scaled:
HSPU on Box
35/18


WOD


2015-07-17


Fling
Squat Snatch (3-3-3-3-3)
Level load at 80% 1RM.
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Scaled:
Clean, 95/65
Banded Ring Dips


WOD


2015-07-16


Dirk
Metcon (AMRAP - Rounds and Reps)
30 min EMOM
Rx:
1st Min: 15 Cal Row for Men/12 for Women
2nd Min: 18 Over the Box Jumps 24/20
3rd Min: 21 KBS 53/35

Scaled:
1st Min: 15 Cal Row for Men/12 for Women
2nd Min: 18 Over the Box Jumps 20/20
3rd Min: 21 KBS 35/18

*FREE Mayhem shirt for anyone who finishes Rx!!!


WOD


2015-07-15


Hook
Hang Clean + Hang Squat Clean + 2 STO (1-1-1-1-1-1-1)
Metcon (Time)
21,15,9
Rx:
Overhead Squats 115/80
Burpees Over the Bar

Scaled:
Overhead Squats 95/65
Burpees Over the Bar


WOD


2015-07-14


Vail
Metcon (Time)
6 RFT
Rx:
5 Ring MU
400m Run

Scaled:
15 Chest-to-Bar Pull-ups
400m Run


WOD


2015-07-13


Embrace
Snatch Balance + Hang Snatch + Snatch + Overhead Squat (1-1-1-1-1-1-1)
Metcon (Time)
For time:
Rx:
50 DU
10 GTO 135/95
50 DU
10 GTO 135/95
50 DU
10 GTO 135/95

Scaled:
100 SU
50 GTO 95/65
100 SU
50 GTO 95/65
100 SU
50 GTO 95/65


WOD


2015-07-11


Nocturna
Metcon (AMRAP - Reps)
In teams of 2

25 min AMRAP

Station 1, Wall Balls 20/14 & Wall Sits
Station 2, Deadlift 135/95 & Bar Hang
Station 3, Pull-ups & OH Plate 45/25
Station 4, Goblet Squats 53/35 & HS Hold
Station 5, Knee to Elbow & Plank
Station 6, Calorie Row & Hollow Hold

Rest one minute, then repeat

1:30 per station :30 switch. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.

Score is total reps between all stations


WOD


2015-07-10


Tank
Metcon (Time)
Teams of 3:
Rx:
200m Run-relay style
100 KBS 53/35
200m Run-relay style
100 WBS 20/14
200m Run-relay style
100 OHS 95/65
200m Run-relay style
100 Burpees

Scaled:
KBS 35/26
WBS 14/10
OHS 75/55


WOD


2015-07-09


Beast Mode
Back Squat (1-1-1-1-1-1-1)
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
Rx:
200m Row
20 Box Jumps 24/20
20 Goblet Squats 53/35

Scaled:
200m Row
20 Box Jumps 20/20
20 Goblet Squats 35/26


WOD


2015-07-08


Bot
Metcon (AMRAP - Rounds and Reps)
20 min EMOM
Rx:
5 Snatches 115/80
30 DU

Scaled:
5 Snatches 95/65
30 SU x 2


WOD


2015-07-07


Stance
Snatch
Take 15 min to retest 1RM.
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
Rx:
5 Burpee Ring Muscle-ups
10 One-arm KB Thrusters 53/35

Scaled:
5 Burpee Pull-ups
10 One-arm KB Thrusters 35/18


WOD


2015-07-06


Renegade
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Metcon (Time)
Then, 3 RFT:
Rx:
5 Clusters 135/95
10 Barbell Push-ups
15 Sit-ups

Scaled:
95/65


WOD


2015-07-04


"Whitten"
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24''
400m Run
22 Burpees
22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here


WOD


2015-07-03


Fresh
Hang Snatch (3-3-3-3-3)
Metcon (Time)
21,15,9,15,21
Rx:
WBS 20/14
GS Push-ups

Scaled:
WBS 14/10
GS Push-ups


WOD


2015-07-02


The Dean's List
Metcon (Time)
21,15,9
Rx:
Power Clean 115/80
Alternating Lunges 115/80
Toes Through Rings
400m Run

Scaled:
Power Clean 95/65
Alternating Lunges 95/65
Knees to Hips
400m Run


WOD


2015-07-01


Ping
Snatch Deadlift (3-3-3-3-3)
120% of your 1RM Snatch
Metcon (AMRAP - Rounds and Reps)
5 min AMRAP:
Rx:
15 Russian Twists 45/35
10 20" Step-ups 45/35
5 HSPU
*Rest 1 min, repeat.
Score=worst AMRAP

Scaled:
15 Russian Twists 35/25
10 20" Step-ups 35/25
5 HSPU on Box
*Rest 1 min, repeat.
Score=worst AMRAP


WOD


2015-06-30


Dooms Day
Metcon (Time)
For time:
10 Strict Press 115/80
15 OHS 115/80
20 Hang Cleans 115/80
25 Front Squats 115/80
30 Push Jerks 115/80
35 Back Squats 115/80
800m Run

Scaled:
95/65


WOD


2015-06-29


Pulley
Squat Snatch
80% of your 1RM. Next time we do this, increase by 5lbs if you hit at least 3 out of the 5 attempts.
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
Rx:
40 DU
30 Air Squats
20 KBS 53/35
10 Pull-ups

Scaled:
40 SU x 2
30 Air Squats
20 KB Swings 35/18
10 Banded Pull-ups/Ring Pull-ups


WOD


2015-06-27


Partner WOD
Metcon (Time)
Teams of 2:

Chipper:
100 KBS
30 Cal Row
80 WBS
30 Cal Row
60 GTO 95/65
30 Cal Row
*Partition the reps however you like


WOD


2015-06-26


Clan
Metcon (Weight)
E4MOM for 16 min
Rx:
400m Run
10 Box Jumps 24/20
10 Sit-ups
1RM Power Clean

Scaled:
400m Run
10 Box Jumps 20/20
10 Sit-ups
1RM Power Clean


WOD


2015-06-25


Boss
Back Squat (3-3-3-3-3)
Metcon (Time)
3 RFT
Rx:
10 2fers 20/14
20 KBS 53/35
10 Ring Dips
100 DU

Scaled:
10 2fers 14/10
20 KBS 35/26
10 Banded Ring Dips
100 SUx2


WOD


2015-06-24


Strug
Metcon (AMRAP - Rounds and Reps)
5 min Ascending AMRAP:
Rx:
1 Bar MU
1 Overhead Squat 115/80
2 Bar MU
2 Overhead Squat 115/80
...etc
Rest 1 min, repeat twice.
Score=worst AMRAP

Scaled:
1 Chest to Bar Pull-up
1 Overhead Squat 95/65
2 Chest to Bar Pull-ups
2 Overhead Squats 95/65
...etc
Rest 1 min, repeat twice.
Score=worst AMRAP


WOD


2015-06-23


Prefontaine
Snatch Balance (1-1-1-1-1-1-1-1-1-1)
1-Mile Run (Time)
Max Effort 1-Mile Run


WOD


2015-06-22


Splice
Metcon (AMRAP - Rounds and Reps)
Partner WOD
20 min AMRAP
Rx:
Partner A: Row 500m
Partner B: 10 Clusters 115/75
*Swap positions every round once both exercises completed.

Scaled:
95/65


WOD


2015-06-20


Tank
Metcon (Time)
Teams of 3:
200m Run-relay style
100 KBS 53/35
200m Run-relay style
100 WBS 20/14
200m Run-relay style
100 OHS 95/65
200m Run-relay style
100 Burpees


WOD


2015-06-19


Swag
Snatch Pull (3x3x3x3)
80% of your one rep snatch
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
Rx:
20 KBS 53/35
15 SDHP 95/65
10 OTBar Burpees

Scaled:
20 KBS 35/26
15 SDHP 75/55
10 OTBar Burpees


WOD


2015-06-18


Down Under
Metcon (Time)
3 RFT
Rx:
100 DU
15 Deadlifts 135/95
10 Back Squats 135/95
5 Front Squats 135/95

Scaled:
100x2 SU
15 Deadlifts 95/65
10 Back Squats 95/65
5 Front Squats 95/65


WOD


2015-06-17


Justice
Overhead Squat (3-3-3-3-3)
Metcon (AMRAP - Rounds)
EMOM for 10 min
*You have 40 sec to complete every set, followed by 20 sec rest.
Rx:
3 Strict Pull-ups
6 HSPU
9 Push-ups

Scaled:
3 Pull-ups/banded pull-ups
6 HSPU on Box
9 Push-ups


WOD


2015-06-16


Slam Dunk
Metcon (Time)
Row 1000m
*If you finish anytime after 4:00, then you have to complete 1 burpee for every second over. The max anyone has to complete is 30 burpees.
Then,
3 Rounds
Rx:
10 GTO 155/105
20 TTR

Scaled:
10 GTO 115/80
20 TTR/Knees to Hips

Then,
1000m Run


WOD


2015-06-15


Dragon
Snatch
Take 20 min to find your 1RM. This will be your baseline for a 6 week snatch cycle. Let's get some PR's baby!!!
Metcon (AMRAP - Rounds)
Death by Box Jumps
Rx: 24/20
Scaled: 20/20
1st min-2 reps
2nd min-4 reps
3rd min-6 reps
...etc


WOD


2015-06-13


Epi
Metcon (Time)
2k Row "Each Partner must Row 1k
-into-
30-20-10
Kettlebell Swing 70/53
Back Squat 135/95

1000 meter run together


WOD


2015-06-12


Assault
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
Rx:
200m Run
10 Snatches 95/65
10m Handstand Walk
10 Thrusters 95/65

Scaled:
200m Run
10 Snatches 75/55
10x2 Handstand Hold on Wall
10 Thrusters 75/55


WOD


2015-06-11


Geronimo
Deadlift (2 reps EMOM for 8 min)
Metcon (Time)
21,15,9
Rx:
WBS 20/14
Toes to Bar
Cal Row

Scaled:
WBS 14/10
Knees to Hips
Cal Row


WOD


2015-06-10


Grudge
Metcon (Time)
12,9,6,3
Rx:
Overhead Lunges 115/80
Floor Press 115/80
400m Run after each set

Scaled:
Overhead Lunges 75/55
Floor Press 75/55
400m Run after each set


WOD


2015-06-09


Dagger
This workout is for you, Jason Crow! Thank you for representing our country well. Good luck as you serve your next 9 month term!!
Back Squat (3-3-3-3-3)
Level load across all sets.
CrossFit Games Open 15.4 (AMRAP - Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Scaled:
HSPU on Box
Cleans 135/95


WOD


2015-06-08


Widow Maker
Metcon (AMRAP - Rounds and Reps)
20 min EMOM
Rx:
5 Squat Clean 115/80
5 STO 115/80
5 Push-ups

Scaled:
5 Squat Clean 95/65
5 STO 95/65
5 Push-ups


WOD


2015-06-06


Partner WOD
Metcon (Time)
Teams of 2:
300 DU(switch every 25)
200 Cal Row(switch every 20)
100 WBS 20/14(switch every 10)


WOD


2015-06-05


Juggernaut
Metcon (Time)
4 RFT
Rx:
5 GTO 155/105
10 OTBar Burpees
10 Front Squat 155/105
5 Strict HSPU

Scaled:
5 GTO 115/80
10 OTBar Burpees
10 Front Squat 115/80
5 HSPU on box or GSPU


WOD


2015-06-04


Grills
1 Power Clean + 2 Hang Power Cleans + 2 Hang Squat Cleans (1 set E2MOM for 10 min)
Metcon (Time)
Rx:
3 RFT
20 Toes to Bar
20 Wall Ball Shots 20/14
100m Farmers Carry 70/53-53/35

Scaled:
20 Knees to Hips
20 Wall Ball Shots 20/14
100m Farmers Carry 53/35-35/18


WOD


2015-06-03


Zeus
Metcon (Time)
For Time
Rx:
Buy In: 800m Run
21,15,9
Overhead Squats 115/75
Ring Dips
Cash Out: 800m Run

Scaled:
Buy In: 800m Run
21,15,9
Overhead Squats 75/55
Ring Dips on Box
Cash Out: 800m Run


WOD


2015-06-02


Juice
Deadlift (3 reps EMOM for 10 min)
80% of 1RM
Metcon (AMRAP - Reps)
3 RFR
In 3 min, complete:
Rx:
100 DU
25 KBS 70/53
ME Box Jumps 24/20
Rest 1 min
*Score=amount of box jumps

Scaled:
200 SU
25 KBS 53/35
ME Box Jumps 20/20
Rest 1 min
*Score=amount of box jumps


WOD


2015-06-01


Bell
Metcon (Time)
4 RFT
Rx:
10 Squat Cleans 135/95
10 CTB Pull-ups
10 Over the Bar Burpees
*rest 1 minute

Scaled:
10 Squat Cleans 95/65
10 Banded Pull-ups
10 Over the Bar Burpees
*rest 1 minute


WOD


2015-05-30


Forge for Compassion
Metcon (Time)
Teams of 2:
2000m Row, Partner holding water jug
200m Carrying Water Jug
100 WBS 20/14, Partner holding water jug
25m Overhead Walking Lunges 45/35
Then, complete the following...
Both partners run a hill sprint with sand bag between every set below.
50 Sit-ups
40 KBS 53/35
30 Air Squats
20 GS Push-ups
10 Over the Box Burpees 24/20
200m Run
"Grace"


WOD


2015-05-29


Cash
Metcon (Time)
4 RFT
Rx:
10 Power Snatches 135/95
20 Sit-ups
30 Over the Bar Hops
400m Run

Scaled:
10 Power Snatches 95/65
20 Sit-ups
30 Over the Bar Hops
400m Run


WOD


2015-05-28


Ghost
Back Squat (2-2-2-2-2)
Metcon (Time)
4 RFT
Rx:
5 HSPU
10 Box Jumps 30/24
20 WBS 20/14

Scaled:
5 HSPU on Box
10 Box Jumps 24/20
20 WBS 14/10


WOD


2015-05-27


Franklin
Metcon (AMRAP - Rounds and Reps)
6 min AMRAP
Rx
5 Deadlifts 185/120
3 Front Squats 185/120
1 Push Jerk 185/120

Scaled:
5 Deadlifts 115/80
3 Front Squats 115/80
1 Push Jerk 115/80

Then, rest 2 min
Metcon (Time)
For time
Rx:
12,9,6
Hang Clean 185/120
Over the Bar Burpees

Scaled:
115/80


WOD


2015-05-26


Lincoln
400m Run (Time)
Max Effort 400m Run
Metcon (Time)
For time:
Rx
800m Run
5 Ring MU
10 KBS 53/35
600m Run
5 Ring MU
20 KBS 53/35
400m Run
5 Ring MU
40 KBS 53/35

Scale
800m Run
5 Dips on box & Pull-ups
10 KBS 35/18
600m Run
5 Dips on box & Pull-ups
20 KBS 35/18
400m Run
5 Dips on box & Pull-ups
40 KBS 35/18


WOD


2015-05-25


"Murph"
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Metcon
Metcon (Time)
Scaled Murph
800 meter run
50 pull-ups/ring rows
100 Push-ups
150 Air Squats
800 meter run


WOD


2015-05-23


Stinky
Metcon (Time)
Teams of 2
3 RFT:
40 Wall Balls 20/14
40 Floor Press 95/65
40 Over the Box Jumps 24/20
40 DUBs
40 Calorie Row
Rest 1:00 Between Rounds


WOD


2015-05-22


Hatter
High Hang Power Clean (3-3-3-3-3)
Metcon (AMRAP - Reps)
Death by Shuttle Runs:
1st Min: 1 Shuttle Run
2nd Min: 2 Shuttle Runs
3rd Min: 3 Shuttle Runs
etc...

*Every minute, increase your shuttle runs by 1 rep. Achieve this for as long as possible until you are unable.


WOD


2015-05-21


Stacked
Metcon (Time)
3 RFT
Rx
200 meter run 20/14
10 Squat Snatch 115/75
200 meter run 20/14
15 Squat Clean 115/75

Scale
3 RFT
200 meter run 14/10
10 Squat Snatch 95/65
200 meter run 14/10
15 Squat Clean 95/65


WOD


2015-05-20


Cranked
Bench Press (3-3-3-3-3)
Metcon (AMRAP - Reps)
3 RFR:
Ring Push-ups
Med Ball Sit-ups 20/14
Burpees onto Plate 45/35
Cal Row
Jumping Squats
*Rest 1 minute

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate" the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


WOD


2015-05-19


Jackson's
Metcon (AMRAP - Reps)
E3MOM for 15 minutes
Rx:
2 Hill Sprints
ME Push Jerk 115/80

Scale:
1 Hill Sprint
ME Push Jerk 95/65


WOD


2015-05-18


Max
Split Jerk (Take 15 minutes to find 1 rep max)
PR'ville!!!!!
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
Rx
10 T2B
10 Over the Box Burpees 30/24

Scale
10 Knees to Hips
10 Over the Box Burpees 24/20


WOD


2015-05-16


Partner WOD
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP:
10 Squat Cleans 155/105
20 Partner WBS
30 Cal Row


WOD


2015-05-15


Nancy
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#


WOD


2015-05-14


Captain America
Jerk Balance (2-2-2-2-2)
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
Rx:
20 KB One-Arm Push Press 53/35
20 KBS 53/35
20 Sit-ups

Scaled:
20 KB One-Arm Push Press 35/18
20 KBS 35/18
20 Sit-ups


WOD


2015-05-13


Hulk
Metcon (Time)
1,2,3,4,5,6,7,8,9,10
Rx:
C2B Pull-ups
Deadlift 225/150

Scaled:
Pull-ups
Deadlift 155/105


WOD


2015-05-12


Ironman
Bench Press (3-3-3-3-3)
Metcon (Time)
15,12,9
Rx:
Strict HSPU
Goblet Lunges 70/53

Scaled:
Hand Push-ups on Box
Goblet Lunges 53/35


WOD


2015-05-11


Buddy Buddy
Metcon (Time)
Partner WOD
Rx:
60 Power Cleans 115/80
60 Thrusters 115/80
60 Pull-ups
60 WBS 20/14
60 Toes Through Rings
60 Cal Row

Scaled:
60 Power Cleans 75/55
60 Thrusters 75/55
60 Pull-ups w/ Band
60 WBS 14/10
60 Knees to Hips
60 Cal Row


WOD


2015-05-09


Smokey
Metcon (Time)
Teams of 2:
4 RFT:
35 KBS 53/35
30 Push Press 95/65
25 Box Jumps 24/20
20 OTBar Burpees
400m Run together


WOD


2015-05-08


Cheetah
We are CLOSED on Sunday. Happy Mother's Day!!!
Metcon (No Measure)
Endurance:
10 100m Sprints
Rest 15 sec between every sprint.
Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
Rx:
10 Back Squat 95/65
20 Sit-ups
30 DU
Rest 1 min, then repeat

Scaled:
10 Back Squat 75/55
20 Sit-ups
30 SUx3
Rest 1 min, then repeat
Score=Worst AMRAP


WOD


2015-05-07


All About That Pace
Metcon (AMRAP - Rounds)
E:45 for 20 min(:15 transition)
Rx:
Even: 3 (Ring MU + 2 Ring Dips)
Odd: 10 Cal Row

Scaled:
Even: 3 (Pull-up + 2 GS Push-ups)
Odd: 10 Cal Row


WOD


2015-05-06


Garfield
Paused Front Squat (3-3-3-3-3)
Metcon (AMRAP - Rounds and Reps)
E:30 for 15 min(:30 rest)
Rx:
3 Squat Snatch 115/80
6 OTBar Burpees

Scaled:
3 Squat Snatch 95/65
6 OTBar Burpees


WOD


2015-05-05


Seguir Adelante
Metcon (Time)
For Time:
Rx:
200m Run
5 Ground to Overhead 155/105
400m Run
7 Ground to Overhead 155/105
800m Run
9 Ground to Overhead 155/105
400m Run
7 Ground to Overhead 155/105
200m Run
5 Ground to Overhead 155/105

Scaled:
Ground to Overhead 115/80


WOD


2015-05-04


Jumper
Shoulder Press (5x5x5)
Metcon (AMRAP - Reps)
10 min AMRAP
Rx
2,4,6,8,10, etc...
WBS 20/14
Over the box jumps 24/20
Pull-ups

Scaled
2,4,6,8,10, etc...
WBS 14/10
Over the box jumps/Step ups 20/20
Banded pull-ups/Ring rows


WOD


2015-05-02


Partner Pie
Metcon (Time)
Buy In: 400m Run
100 Air Squats-Wall Sit
75 Push-ups-Plank
50 Deadlifts 135/95-Bar Hang
25 Burpees-Handstand Hold
Cash Out: 400m Run
*One partner works as the other partner holds the static position.


WOD


2015-05-01


Tyson
Metcon (Time)
For Time:
Rx:
100 Thrusters 115/80
*5 Burpees EMOM

Scaled:
100 Thrusters 85/55
*5 Burpees EMOM


WOD


2015-04-30


Holyfield
This is for you, Dr. Thomason, and you'll be missed!
Front Squat
Take 15 min to find 1RM
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
Rx:
7 Ring Dips
14 K2E
21 KBS 53/35

Scaled:
7 Ring Dips on Box
14 Knees to Hips
21 KBS 35/18


WOD


2015-04-29


Apollo
Metcon (AMRAP - Reps)
E3MOM for 18 min
Rx:
400m Run
5 Box Jumps 30/24
ME Deadlifts 225/155

Scaled:
400m Run
5 Box Jumps 24/20
ME Deadlifts 155/105


WOD


2015-04-28


Balboa
Split Jerk (3-3-3-3-3)
Level load at 80% of 1RM
Metcon (Time)
For Time
Rx:
200 DU
100 GS Push-ups
50 Alt KB Clean 53/35

Scaled:
200 SUx2
100 GS Push-ups
50 Alt KB Clean 35/18


WOD


2015-04-27


Will you be my "Fran"
This for you Padrino and you will be missed!
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Metcon (No Measure)
E30sec for 8 min
Flutter Kicks
Plank Hold
V-ups
Hollow Hold


WOD


2015-04-25


Nocturna
Metcon (AMRAP - Reps)
In teams of 2

25 min AMRAP

Station 1, Wall Balls 20/14 & Wall Sits
Station 2, Deadlift 135/95 & Bar Hang
Station 3, Pull-ups & OH Plate 45/25
Station 4, Goblet Squats 53/35 & HS Hold
Station 5, Knee to Elbow & Plank
Station 6, Calorie Row & Hollow Hold

Rest one minute, then repeat

1:30 per station :30 switch. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.

Score is total reps between all stations


WOD


2015-04-24


Drago
Back Squat (3-3-3-3-3)
Level load all sets
Metcon (Time)
Heavy "Grace"

For time:
30 Clean/Jerk
Rx:
Clean/Jerk 185/120

Scaled:
Clean/Jerk 135/95


WOD


2015-04-23


Ali
Metcon (Time)
5 RFT
Rx:
5 HSPU
10 SDHP 53/35
15 Russian Twist 45/35
20 Cal Row

Scaled:
5 HSPU on Box
10 SDHP 35/18
15 Russian Twist 35/25
20 Cal Row


WOD


2015-04-22


Pacquiao
Bench Press (Take 15 min to find 1RM)
Metcon (AMRAP - Rounds and Reps)
E2MOM for 20 min
Rx:
10 Hang Clean 115/80
20 Hollow Rocks
30 DU

Scaled:
10 Hang Clean 95/65
20 Hollow Rocks
30 SUx2


WOD


2015-04-21


Mayweathered
Metcon (Time)
4 RFT
Rx:
30 Sit-ups
20 KBS 70/53
10 OHS 135/95

Scaled:
30 Sit-ups
20 KBS 53/35
10 OHS 95/65


WOD


2015-04-20


Welcome to the Jungle
Split Jerk
Take 15 min to find 1RM
Metcon (Time)
3 RFT
Rx:
1 Bar MU
3 Strict Pull-ups
6 Chest-to-Bar Pull-ups
9 Pull-ups
20 Goblet Squats 53/35
400m Run

Scaled:
20 Pull-ups
20 Goblet Squats 35/18
400m Run


WOD


2015-04-18


Partner WOD
Metcon (Time)
Teams of 2
For Time:
120 Air Squats
100 Push Press 95/65
80 Wall Ball Shots 20/14
60 Box Jumps 24/20
40 Thrusters 95/65
20 Toes to Bar


WOD


2015-04-17


Trip 7's
Metcon (Time)
For Time
Rx:
400m Row
7 Squat Clean 185/115
20 Plate Burpees 35/25
800m Row
7 Squat Clean 185/115
20 Plate Burpees 35/25
1200m Row
7 Squat Clean 185/115
20 Plate Burpees 35/25

*30 min time cap

Scaled:
115/80
25/15


WOD


2015-04-16


Thanos
Front Squat (3x3x3x3x3)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#


WOD


2015-04-15


Splice
Metcon (Time)
1,2,3,4,5,6,7,8,9,10
Rx:
Push Jerk 155/105
Toes to Bar

Scaled:
Push Jerk 95/65
Knees to Hips


WOD


2015-04-14


Congo
Split Jerk (3-3-3-3-3)
75% 1RM
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
Rx:
10 Pull-ups
10 Ring Dips
50 DU

Scaled:
10 Pull-ups with Band
10 Ring Dips with Band
50 SUx3


WOD


2015-04-13


Breathe
Metcon (AMRAP - Rounds and Reps)
30 min EMOM
Rx:
1st min: 10 Cal Row
2nd min: 10 OTBox Burpees 24/20
3rd min: 10 Thrusters 95/65
*Repeat 10 times

Scaled:
1st min: 10 Cal Row
2nd min: 10 OTBox Burpees 20/20
3rd min: 10 Thrusters 75/55
*Repeat 10 times

*Free new comfort color shirt that’s coming soon for anyone who finishes Rx.


WOD


2015-04-10


Andale
Jerk Balance (3-3-3-3-3)
Metcon (Time)
21,15,9
Rx:
Power Snatch 95/65
Box Jumps 24/20

Scaled:
Power Snatch 75/55
Box Jumps 20/20


WOD


2015-04-09


Pulley
Metcon (Time)
For time
Rx:
60 Cal Row
50 Deadlift 135/95
40 Russian KBS 70/53
30 Toes Through Rings
20 Floor Press 135/95
10 Strict HSPU

Scaled:
60 Cal Row
50 Deadlift 95/65
40 Russian KBS 53/35
30 Knees to Hips
20 Floor Press 95/65
10 HSPU on Box


WOD


2015-04-08


Grizzly
Back Squat (2-2-2-2-2-2-2)
Metcon (Time)
5,4,3,2,1
Rx:
Bear Complex 135/95
*200m Run after each round

Scaled:
95/65


WOD


2015-04-07


Gymnasty
Metcon (Time)
Rx:
15 Ring MU
50 WBS 20/14
100 DU
10 Ring MU
30 WBS 20/14
100 DU
5 Ring MU
10 WBS 20/14
100 DU

Scaled:
Strict Pull-ups
WBS 14/10
SUx2


WOD


2015-04-06


Bunny
Split Jerk
Take 15 min to find your 1RM. We are starting a 6 week cycle to increase this olympic lift. Prepare for PR's!
Metcon (Time)
For Time
Rx:
10,9,8,7,6,5,4,3,2,1
Overhead Barbell Lunges 95/65
OTBar Burpees

Scale weight: 75/55


WOD


2015-04-04


Partner WOD
Metcon (Time)
Teams of 2

"Helen"
400m Run
21 KBS 53/35
12 Pull-ups

Then,

"Grace"
30 Clean/Jerk 135/95


WOD


2015-04-03


Paralyzer
Metcon (Time)
*Closed on Easter Sunday!!

15,12,9,6,3
Rx:
Deadlift 115/80
200m Run
Cluster 115/80
Cash Out: 600m Row

Scaled:
Deadlift 95/65
200m Run
Cluster 95/65
Cash Out: 600m Row


WOD


2015-04-02


Ambush
Bench Press (1-1-1-1-1-1-1)
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
Rx:
10 KBS 70/53
10 Burpees
10 T2B

Scaled:
10 KBS 53/35
10 Burpees
10 Knees to Hips


WOD


2015-04-01


Foolish
Metcon (Time)
For time
Rx:
2 Hang Squat Snatch 115/80
4 Push Jerk 115/80
400m Run
4 Hang Squat Snatch 115/80
8 Push Jerk 115/80
400m Run
6 Hang Squat Snatch 115/80
12 Push Jerk 115/80
400m Run
8 Hang Squat Snatch 115/80
16 Push Jerk 115/80
400m Run
10 Hang Squat Snatch 115/80
20 Push Jerk 115/80
400m Run

Scaled:
95/65


WOD


2015-03-31


Shawshank
Paused Front Squat (3x3x3x3x3)
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
Rx:
5 Chest-to-Bar Pull-ups
15 WBS 20/14
45 DU

Scaled:
5 Strict Banded Pull-ups
15 WBS 14/10
45 SUx3


WOD


2015-03-30


Virginia
Metcon (Time)
For time
Rx:
30 Power Clean 155/105
30 Box Jumps 30/24
20 Power Clean 185/115
20 Box Jumps 30/24
10 Power Clean 205/135
10 Box Jumps 30/24

Scaled:
30 Power Clean 115/80
30 Box Jumps 24/20
20 Power Clean 135/95
20 Box Jumps 24/20
10 Power Clean 155/105
10 Box Jumps 24/20


WOD


2015-03-28


Partner Angie
Metcon (Time)
Partner Angie:

For Time:
100 pullups
100 pushups
100 situps
100 air squats


WOD


2015-03-27


CrossFit Open 15.5
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#


WOD


2015-03-26


Cindy
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


WOD


2015-03-25


Brutus
Power Snatch
Take 15 min to find 1RM
Metcon (Time)
Rx:
4 RFT:
5 Deadlifts 275/185
10 OH Walking Lunges 45/35
15 Ring Dips

Scaled:
5 Deadlifts 185/135
10 OH Walking Lunges 35/25
15 Ring Dips on Box


WOD


2015-03-24


Embrace the Suck
Metcon (Time)
For time:
Rx:
40 WBS 20/14
20 Burpees
200m Run
30 WBS 20/14
20 Burpees
400m Run
20 WBS 20/14
20 Burpees
600m Run
10 WBS 20/14
20 Burpees
800m Run

Scaled:
14/10


WOD


2015-03-23


Hillbilly Jim
1 Clean + 1 Front Squat + 1 Thruster + 1 Push Press (1-1-1-1-1)
Metcon (AMRAP - Reps)
12 min AMRAP
Rx:
1 Box Jump 30/24
1 Knees to elbows
1 Clean/Jerk 185/135
2 Box Jump 30/24
2 Knees to elbows
2 Clean/Jerk 185/135
etc...

Scaled:
1 Box Jump 24/20
1 Knees to elbows
1 Clean/Jerk 135/95
2 Box Jumps 24/20
2 Knees to elbows
2 Clean/Jerk 135/95
etc...


WOD


2015-03-21


Roddy Piper
Metcon (Time)
In Teams of 2:

8 RFT (4 Rounds each)
200m run
15 Box Jumps 24/20
10 Lateral Jumps
5 Deadlifts 185/135

One person completes round before switching.


WOD


2015-03-20


CrossFit Open 15.4
CrossFit Games Open 15.4 (AMRAP - Reps)
8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb
CrossFit Games Open 15.4 Scaled (AMRAP - Reps)
8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean
115 lb.

Women push press 65 lb. and
clean 75 lb.


WOD


2015-03-19


Junkyard Dog
Metcon (Time)
Rx:
1600m run
100 Air Squats
75 WB Sit-ups 20/14
50 KBS 53/35
25 GS Push-ups
800m row

Scaled:
14/10
35/18


WOD


2015-03-18


Snuka
Front Squat (3-3-3-3-3)
Metcon (Time)
5 RFT:
Rx
200m Run
5 2fers 20/14
10 Hollow Rocks
5 Strict Pull-ups

Scale
200m Run
5 Wall Ball Shots 20/14
10 Sit-ups
5 Pull-ups/Banded


WOD


2015-03-17


DT
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Metcon (Time)
Scaled DT:
5 Rounds for time:
12 Deadlifts, 115/80
9 Hang Power Cleans, 115/80
6 Push Jerks, 115/80


WOD


2015-03-16


Shazaam
Push Jerk (3x3x3x3x3)
Metcon (AMRAP - Rounds and Reps)
10-Minute AMRAP:
Rx
8 TTR
10 KB Thrusters, 53/35
12 Walking Lunges, 45/35

Scale:
8 V-ups
10 KB Thrusters, 35/18
12 Walking Lunges, 35/25


WOD


2015-03-14


Dumb and Dumber
Metcon (Time)
Teams of 2

4 RFT:
400 meter run
30 Push Press 135/95
30 Sit-ups

Runs must be together and only one athlete working at a time on the bar and sit-ups.


WOD


2015-03-13


15.3 Open WOD
Metcon (AMRAP - Reps)
Forge Open 15.3 Modified:

14-Minute AMRAP
100 DUBS
50 Wall-Ball Shots, 20/14
7 Muscle-ups
Metcon (AMRAP - Reps)
Forge Open 15.3 Scaled:

14-Minute AMRAP
50 Wall-Ball Shots, 14/10
200 Single-Unders
CrossFit Games Open 15.3 (AMRAP - Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders


WOD


2015-03-12


Craze
Metcon (Time)
Rx:
Buy In: 5 Hill Sprints
Then, 4 RFT
5 HSPU
10 KB Russian Twist 53/35
15 Ring Push-ups
Cash Out: 800m Run

Scaled:
Buy In: 5 Hill Sprints
Then, 4 RFT
5 HSPU on Box
10 KB Russian Twists 35/18
15 Push-ups
Cash Out: 800m Run


WOD


2015-03-11


Cry-baby
Back Squat (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
Rx:
10 Wall Balls
10 Pull-ups

Scaled:
10 Wall Balls
10 Ring Pull-ups or Banded Pull-ups


WOD


2015-03-10


Viper
Metcon (Weight)
E4MOM for 16 min
400m Run
10 OTBar Burpees
ME Overhead Squat


WOD


2015-03-09


Jimbo
Bench Press
2-2-2-2-2
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
Rx:
21 T2B
12 Squat Clean 115/80
21 Sit-ups
12 Push Press 115/80

Scaled:
21 Knees to Hips
12 Squat Clean 95/65
21 Sit-ups
12 Push Press 95/65


WOD


2015-03-07


Stuffy
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
Teams of 2
50 Box Jump Overs 24/20
50 Toes Through Rings
50 Burpee Pull-ups
50 Front Squats 135/95
-Rest 3 min
Then Repeat AMRAP for 12 min

Please start the second AMRAP wear you left off. Only one partner working at a time.


WOD


2015-03-06


CrossFit Open 15.2
CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)
Includes Masters up to 54 years old

0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Metcon (AMRAP - Reps)
0:00 - 3:00
2 Rounds of:
10 Overhead Squats 65/45
10 Jumping Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats 65/45
12 Jumping Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats 65/45
14 Jumping Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
AMRAP - Reps


WOD


2015-03-05


Po
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP
Rx
10 Floor Press 95/65
20 Lateral Jumps over Bar
10 Bent Over Rows 95/65

Scale Weight 75/55


WOD


2015-03-04


Sun Baby
Bench Press (Close Grip Bench Press 5×5x5x5 every 3:00)
Metcon (AMRAP - Rounds and Reps)
8 minute AMRAP
Rx
3 Ring Dips
6 KB Swings 70/53
9 Goblet Squats 70/53
12 HR Burpees

Scale: Dips on box


WOD


2015-03-03


Tinky-Winky
Metcon (Time)
For time:
Rx
45 Deadlifts 135/95
1200m run
30 Deadlifts 135/95
800m run
15 Deadlifts 135/95
400m run

Scale
45 Deadlifts 95/65
1200m run
30 Deadlifts 95/65
800m run
15 Deadlifts 95/65
400m run


WOD


2015-03-02


Cobra
Shoulder Press (4x4x4x4)
Metcon (AMRAP - Reps)
Tabata
Rx:
3 RFR
Push Press 75/55
Sit-ups
Med-Ball Cleans 20/14
Air Squats
Russian Twists 45/35
Box Jumps 24/20
KBS 53/35
HSPU

Scaled:
3 RFR
Push Press 65/45
Sit-ups
Med-Ball Cleans 14/10
Air Squats
Russian Twists 35/25
Box Jumps 20/20
KBS 35/18
HSPU on Box


WOD


2015-02-28


Commander
Metcon (Time)
Teams of 2

For time:
Buyin: 400m run together
150 Wall Balls 20/14
90 Calorie Row
30 Over the Box Jumps 20/20
Cash out: 400m run together

Only one athlete working at a time.


WOD


2015-02-27


CrossFit Open 15.1
CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
CrossFit Games Open 15.1 Scaled (AMRAP - Rounds and Reps)
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to Overhead, 85# / 55#


WOD


2015-02-26


Beachy
Metcon (Time)
6 RFT
Rx:
20 Sit-ups
20 Shuttle Runs
20 Push-ups

Scaled:
Knee Push-ups


WOD


2015-02-25


Fight Gone Bad
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest


WOD


2015-02-24


Ripcord
Push Press
Take 15 min to find 1RM
Metcon (Time)
3 RFT
Rx:
5 Ring Dips
10 Strict HSPU
20 T2B

Scaled:
5 Ring Dips on Box
10 Strict HSPU on Box
20 Knees to Elbows


WOD


2015-02-23


Braker
Metcon (AMRAP - Rounds and Reps)
20 min EMOM
Rx:
4 BW Squat Cleans
20 DU

Scaled:
4 1/2 BW Squat Cleans
20 DUB attempts or 20 Single Unders


WOD


2015-02-21


Team Brute
Metcon (Time)
2 person teams

10 RFT:

1 Hill Sprint
10 Pull-ups
12 Barbell Step-ups 75/55 w/ 20/20
14 Sit-ups

One athlete is doing the hill Sprint while the other athlete is completing the movements. The hill sprint and movements need to be alternating each round.


WOD


2015-02-20


CrossFit Open 14.5
CrossFit Games Open 14.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees


WOD


2015-02-19


Hawk
Split Jerk
2x2x2x2x2x2x2
Metcon (Time)
For Time:
60 DU
50 Mountain Climbers
40 Russian Twists 45/35
30 Goblet Squats 53/35
20 Alt KB Thrusters 53/35
10 Wall Climbs


WOD


2015-02-18


Scarlett
Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
Rx:
Buy In: 1500m Row
12 Goblet KB Lunges 53/35
15 K2E
18 GS Push-ups

Scaled:
Buy In: 1500m Row
12 Goblet KB Lunges 35/18
15 K2Hips
18 GS Push-ups


WOD


2015-02-17


Storm Shadow
Squat Snatch
3x3x3x3x3
Metcon (Time)
Rx:
4 RFT
15 Floor Press 115/80
15 SDHP 115/80
75 DUBs

Scaled:
95/65


WOD


2015-02-11


Stone
Metcon (Time)
21,18,15,12,9,6,3
Rx
Hang Cleans 115/80
WBS 20/14

Scale
Hang Cleans 95/65
WBS 14/10


WOD


2015-02-10


Heavy Duty
Back Squat (10x10x10)
Metcon (AMRAP - Reps)
5 mins of ME DUBs

rest 1 minute, then
Metcon (Calories)
5 mins of ME Calorie Row


WOD


2015-02-09


Zartan
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
Rx
10 Barbell Lunges 95/65
15 Floor Press 95/65
20 Shuttle Runs 20 yd

Scale
10 Barbell Lunges 75/55
15 Floor Press 75/55
20 Shuttle Runs 20 yd


WOD


2015-02-07


Team Stealth
Metcon (AMRAP - Reps)
Teams of 2

Part 1
3:00 ME Hang Cleans 95/65
2:00 Rest

Part 2
8:00 AMRAP
20 Wall Balls 20/14
20 Pull-ups
20 Mountain Climbers
20 Push Balls 20/14
20 Calorie Row
2:00 Rest

Part 3
2:00 ME Double Unders


WOD


2015-02-06


Cobra Commander
Bench Press (3x3x3x3x3)
Metcon (Time)
Rx
Buy In: 800 meter row
10,9,8,....3,2,1
Burpees
KBS 70/53

Scale
53/35


CrossFit


2015-02-05


Split Jerk
A: Split Jerk (1-1-1-1-1-1-1-1 (off the rack))
B: Metcon (AMRAP - Rounds and Reps)
6min amrap
8 Thrusters45/30kg
8 Chest to Bar
8 KBS 24/16kg
8 Burpees

rest 4mins

Rx+
Male
KBS 32kg
Rx+
Female
KBS 24kg
B1: Metcon (AMRAP - Rounds and Reps)
6mins amrap
8 Wall Balls
8 Chest to bar
8 Power Snatch 45/30kg
40 Double Unders

Rx+
Male
Wall Ball 10kg to 12ft target
Rx+
Female 10kg to 10ft target


WOD


2015-02-05


CrossFit Open 14.2
CrossFit Games Open 14.2 (AMRAP - Reps)
0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.