Today

  • 4/17
  • "Helen"
  • 400 m Run
  • 21 KB Swings 44/35
  • 12 Pull Ups 
  • 3 RFT
  • 12min Cap

  • REST 3 MIN - then:

  • 8 Box Jumps 20/24
  • 8 SDHP 44/35
  • 3RFT

04/16/2021

4/16Warm Up:MobilityStrength:Bench Press 12x5L Sit HoldWOD:4-5 Intervals8 Burpees over the Bar6 hang DB Snatch (each arm)4 Roll Outs2 minutes rest...

04/15/2021

4/15Warm up:Bird DogsCrab Toe TouchesSide Hollow HoldStrength:3-4 Rounds2 gym length Sled Drag (only use legs)1 gym length Death March 5 Kneeling...

04/14/2021

4/14Warm Up:6 min cardioTabata Sit Ups as goupStrength:Hip Thrusts 5x5WOD:1: DU's2: Goblet Step Ups3: Farmers Carry 50m4: Rest or Plank16 min EMOM

04/13/2021

4/13Warm Up:Banded Mobility10 OHS PVC25 Jump Jacks200m Runx2Strength:OHS 6x4Partner WOD:"High 5"8 Power Cleans8 Shldr to OH5 Synchro High 5...

04/12/2021

4/`12Warm Up:100m JogShin Box to LungeInverted Burpee to WallStrength:6-15 Weighted Push ups or Pull Ups10 Ring Face Pulls6 Parallette Shoot...

04/09/2021

4/9Warm Up:Foam RollActive MobilityWOD:"Michael"800m Run50 Back Extensions50 Sit Ups3 RFT

04/08/2021

4/8Warm Up:Foam RollHanging Scap CirclesPlank to Down DogShin Box RotationsStrength:Jerk Balance 3x3Split Jerk 3x3WOD:"Grip and Go!"6 DB Push Press18...

04/07/2021

4/7Warm Up:Mobility and Plank GameStrength:3 sets:1-2 Rope Climbs5 Kipping Pull Ups w/Pause5 Heavy MB Squat Cleans w/PausePartner WOD:40 Pull Ups60 MB...

04/06/2021

4/6Warm Up:Banded StretchesFoam Roll Wall LatsSL Glute BridgesAirplane StepsStrength:Kneeling Strict DB Press 8x4KB Swings 18x4WOD:200m Run (100x2)10...

04/05/2021

4/5Warm Up:Coaches Call MobilityStrength:Pause Front Squat5 sets x 2 reps* @moderate weight *Perform a 3 secs PAUSE at the bottom of each squat with...

04/03/2021

4/3Warm Up:Coaches CallSkill:Bar MUWOD:For time5 Rounds for time: - 7 Deadlifts #225/155 - 14 Box Jumps - 400m Run Time cap: 20 minutes

04/02/2021

4/2Warm Up:Mobility - coaches callStrength:Hang Power Snatch + OH Squat5 sets for qualityWOD:20 minutes windowFor quality @sustainable pace 1 minute...

04/01/2021

4/1Warm Up:Active MobilityStrength:EMOM 10 minTGU Hand Stand FloatersWOD:No pacing, no life' #2Minutes 1 to 4 - 30 secs Max cals Row/Assault...

03/31/2021

3/31Warm Up:3 Rounds:15 Bodyweight Calves Raises (hands on wall)1 Gym Length Crab Walk15 Light Ball SlamsStrength:Clean Complex - 6 sets buildingPower...

03/30/2021

3/30Warm Up:Squat/Pull Warm-Up: 3 rounds8 PVC Kang Squats 8 PVC Overhead Squats 8 Hanging Scapular Pull-Ups 8 TRX or Ring...

03/29/2021

3/29    Warm Up:2 to 3 sets200m Run @easy pace8 Single Leg Dumbbell Deadlifts, each leg8 Band Pull Aparts 8 Cossack Squats,...

03/26/2021

3/26Warm Up:Foam Roll - Active MobilityCarly's Birthday WOD:29min AMRAP29 DU's1 Squats29 DU's11 Sit Ups29 DU's11 DB Snatches (each...

03/25/2021

3/25Warm Up:Banded Good MorningBanded Upright RowAdductor OpenersStrength/Skill:Bar Muscle UpsCarry Something HeavyWOD:90 sec each station - 8...

03/24/2021

Warm Up:Mobility - prep for CleanStrength:Hang Power Clean5x2 empty barbell or very light3x4 building in weight** Double Single Double Jump Rope x10...

03/23/2021

3/24Warm Up:Squat TherapyStrength:Back Squat 6x4Partner WOD:10 Synchronized Burpees30 Wall Ball **Gym Length DB OH Walking Lunges ****...

03/22/2021

3/22Warm Up:15 Banded Bridges15 sec Hollow Hold15 Band Pull Apartsx3Strength:4-10 Feet Elevated Ring Rows15-30 secs Side Planks3 setsWOD:21...

03/19/2021

3/19Warm Up:Mobility Strength:OH Squat 3x3Hollow Rocks 15x3WOD:90Sec Stations - 30 sec restRowingAssault BikeSandBag Over Shoulder/YokeRope Waves

03/18/2021

3/18Warm Up:Coaches Call - Jog BlockStrength:Power Clean & Jerk 2x5WOD:9 DB Floor Chest Press12 Alt. Pistols15 Wall Ball12min AMRAP

03/17/2021

3/17Warm Up:Rope ClimbsSled PullMB Ab TossWOD:2-4-6-8-10-12...Three Point Row50m Heavy CarrySide Plank Crunches

03/16/2021

3/16Warm Up:mobilityStrength:3 front squats rest 30 secs7-9 reps @70% 3 building setsWOD :18-15-12DB deadlifts Burpees over DB?s200m...

03/15/2021

3/14Warm Up:Coaches CallSkill:Muscle UpsWOD:2000m Run or Row100 Wall Ball20 Muscle UpsForTime

03/13/2021

3/13Warm Up:Coaches CallWOD:CF Games 21.1WORKOUT 21.1For time:1 wall walk10 double-unders 3 wall walks30 double-unders 6 wall walks60 double-unders 9...

03/12/2021

3/12Warm Up:MobilityStrength:Hang Power Snatch + OH Squat5 sets - quality WOD:60 sec Assault Bike/Rower/Erg4 T2B4 SandBag Over Yoke or Tire...

03/11/2021

3/11Warm Up:Bear Shoulder TapsKB SwingsHollow Rocks & ArchesSkill/Strength:Box Walk Arounds Plank with Movement DB SnatchesWOD:4 Man...

03/10/2021

3/10Warm Up:2 rounds6 Clean grip deadlifts6 Barbell elbow pumps6 Barbell bent over row +2 rounds12 MB Cleans100m runStrength:Power Clean 2x5 or...

03/08/2021

Warm Up:Foam roll and MobilityStrength:2 Front Squats/KB tempo33x0 - pause at bottom6 Box Curtsy Squats3-4 rounds WOD:20min AMRAP200m run50m...

03/06/2021

3/6Warm Up:Coaches CallStrength:Deadlift 5x5 (60-70%)WOD:Games WOD 13.210min AMRAP5 Shoulder to OH (75/115)10 Deadlifts (75/115)15 Box Jumps

03/05/2021

3/5Warm Up:MobilizeSkill:5 minutes Jump RopeWOD:60 on, 30 rest - 3 rounds of eachRowAssaultBall Slams or Sledge Hammer Tire HitsCore:Coaches Call

03/04/2021

3/4Warm Up:6/6 Side Plank Walk2 Prisoner Jump Lunges + 4 Prisoner Lunges6 Straight Leg Glute Bridges3 rounds Skill:Handstand WalkGoblet Curtsy...

03/03/2021

3/3Warm Up:MobilizeRing Rows - Mixed PullingCalf RaisesSkill:3 rounds for qualityRope ClimbsSpeed Jump Rope DrillWOD:Jog Block - Then 9 mins...

03/02/2021

3/2Warm Up:6 Shin Box Hip Ext.6 Plank Side Arch Ups6 OHS with Foam Rollerx3Strength:10 GHD Sit Ups25" SA DB OH Lungesx3WOD:15 Thrusters 55/85#200m...

03/01/2021

3/1Warm Up:Foam Roll8 Step Ups6 Half Kneeling KB Ankle Rock4 Bear to Bridges3 roundsStrength:Every 1:15 for 5 Rounds1 Power Clean - Build in #rest 3-4...

02/27/2021

2/27Warm Up:Coaches CallWOD 1:"Alberto"5 Ring Muscle Ups - Body Blasters10 HSPU - Strict Push Ups15/12 Cal Row - 12/9 Cal Assault - 200m Run3 Rounds -...

02/26/2021

2/26Warm Up:Mobilize Strength:Box Front Squat 3x5WOD:20min AMRAP400m Run6 Boulder/Bag Over Something or Heavy Tire Flip12 Hollow Body Rocks

02/25/2021

2/25Warm Up:20 Jump Jacks5 Side Kneeling Reach Thrus4 Inchworms with Push Up3 Broad Jumps3 roundsStrength:Single Arm Plank Rings (or what is...

02/24/2021

2/24Warm Up:Foam Rollthen:800m Run100m Farmers Carry20 Banded Glute Bridges20 Sec Hollow Hold20 Barbell Clean and Jerk (or very...

02/23/2021

2/23Warm Up:Squat Warm Upthen:5 Cossack Squats4 DB SA PP3 Deck Squatsx2Strength:"Squatting Contrast"4 Back Squatsrest 30-60 secs8 DB Front SquatsBuild...

02/22/2021

2/22Warm Up:Foam RollHip Mobility and Scapular ActivationStrength:4/4 SL Deadlifts with pause at bottom4/4 Archer Ring Rows 8/8 Plank Side...

02/20/2021

2/20Warm Up:Group Core Warm UpWall Ball Volley BallWOD:1-3-6-9-12 etc...Box JumpBurpeesThrustersSA DB Clean and Jerk20min AMRAP

02/19/2021

2/19Warm Up:Hanging Scap Circles6 OH SA Squats - each8 Goblet Hip Extensions x3Strength:OH Squat 4x4WOD:3 RFT100m Farmers Carry400m Run8 Heavy...

02/18/2021

2/18Warm Up:MobilitySide plankKB SwingsSide Hollow Body HoldSkill:10/7 HSPU (or negatives if still learning)20 secs hollow rocks20 secs Kipping Ring...

02/17/2021

2/17Warm Up:PVC mobility10 Barbell Rows5 MB Cleans100m Run3 roundsStrength:Squat Clean 5/4/3/2/1** 30 DU's or 1-1-1-2 pattern jumpWOD:15min...

02/16/2021

2/16Warm Up:20-30 secs Shoulder Stretches20-30 secs Opp Hand Foot Planks4+4 Inchworms with Alt Foot Taps3 Wall Walks2 roundsStrength:4-3-2-1Shoulder...

02/13/2021

2/13Warm Up:Coaches CallWOD:18min to complete:10 rounds:35 DU's15 Hang Power Snatch (55/75)if complete under time cap ...9 Burpees 9 OH...

02/12/2021

2/12WOD:Lets see what the weather does...

02/11/2021

2/11Warm Up:Coaches Squat Call Strength:Front Squat 15RM - 4 setsWOD:"Give me Crutches"100m Run25 Wall Ball3-4 roundsFinisher:30 Arch Ups30 Sit...

02/10/2021

2/10Warm Up:Coaches Call WOD:"Double AMRAP 5"6 Deadlifts (65/95)15 DU's or 25 SinglesAMRAP 5 minutesrest 5 minutes - repeat - try to...

02/09/2021

2/9Warm Up:Squat and Snatch Warm UpStrength:Hang Power Snatch5x2 empty barbell - focus on cycling technique5x5 Building in weightWOD:20min AMRAP20 Alt...

02/08/2021

2/8Warm Up:Foam Roll & mobilizeSkill:Sandbag Clean and Toss over ShoulderBeast Shoulder tap to Shoot ThroughsWOD:200m Run2 Gym Length Monster walk...

02/06/2021

2/6    Warm Up:Coaches CallWOD:"Running Jackie"For Time:800m Run50 Thrusters 45/3530 Pull UpsRX+ :800m Run with Vest50 Thrusters...

02/05/2021

2/5Warm Up:Stuff :)Skill/Strength:6 SA KB or Db Cleans (each arm)15 Sec Handstand Hold (use wall shifting weight)10min alternating exercisesWOD:Sled...

02/04/2021

2/4Warm Up:Coaches CallGymnastics:5 Deck Squat to Burpee15 Sec L Support15 Sec Ring to Chest Pull Up HoldWOD:50 SA DB OH Lunges (35/50)50 Box Step...

02/03/2021

2/3Warm Up:Mobility and Prep for Strength:Strength:Hang Power Snatch2x5WOD:perform any way to complete:32/40 Cals on Rower25 HPC (65/95) 10 Wall...

02/02/2021

2/2Warm Up:Coaches CallStrength:Back Squat 12RM in 4 setsWOD:12min AMRAP18 Wall Ball (14/20)15 KB Deadlifts (35/53)9 Box Jumps50" KB Farmers Carry...

 

Currently look at 60 days worth of workouts. See: 14 days | 30 days | 60 days
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