Today

  • 6/19
  • Warm Up
  • 21 Cal Row
  • 21 PVC Thrusters 
  • 21 Squat Jumps
  • x3
  • Strength:
  • Push Press 5x5
  • WOD:
  • 24-18-12
  • Burpees over Bar
  • Hang Squat Cleans

06/18/2019

6/18Warm Up:Coaches Call HS Practice 15minStrength:OHS 7x4WOD:15min 1 mile RunMax DU's for he rest of timeMost DU's wins

06/17/2019

6/17Warm Up:Active Mobility then:Rowling - 250 x 3WOD:15 Pull Ups10 Ring Dips10 Snatch Balancex4Finisher:Weighted Glute Bridges 5x5Mobilize

06/15/2019

6/15Warm Up:48 Burpees For BrandieWOD:"Kelly"30 Wall Ball30 Box Jumps (24")400m Runx5

06/14/2019

6/14Warm Up:Core & Cardio Circuit5-7 Stations 1 min Each x2Team WOD:50 DB Push Press50 Ring Rows50 Push Ups50 Walking Lunges with DB50 Air...

06/13/2019

6/13Warm Up:Coaches Call - drills and mobility for strengthStrength:Power Snatchwork up to heavy set of 2WOD:20 GHD Sit Ups15 DB Bench Press10 Strict...

06/12/2019

Warm Up:25 Wall Ball200m WB Run15min AMRAPStrength:Hang Clean 5x5WOD:1 rope climb100m Row2 rope climbs200m Row3, 300 - etc...15min AMRAP

06/11/2019

6/11Warm Up:Active Mobility then:Muscle Up Practice 15 minsStrength:Front Squat 5x5WOD:7 Romanian Deadlifts (70%1rm)7 Deadlifts21 Burpees 4RFT

06/10/2019

Warm Up:500m Row10 ManMakersx2Strength:Bench Press 5x5WOD:'21-15-9Weighted Push UpsAnchored Weighted Sit UpsDB Thrusters

06/08/2019

Warm Up:Games - group pickWOD:1mile run or row150 Burpee Pull Ups1mile run or row

06/06/2019

Warm Up:Mobility - Coaches CallPartner WOD:100 DU's100 Power Cleans (135/95)100 HSPU100 Front Squats

06/05/2019

Warm Up:Coaches CallStrength:Deadlift3-3-3-3-1-1-1WOD:15min AMRAP6 Pull Ups12 Burpees18 DB Front Squats

06/04/2019

Warm Up:Jog Block30 Alt. Clean & Jerks with KB or DBx2Strength:Clean& Jerk4-4-4-4-4WOD:10min AMRAP30 DB Strict Press15 Bar Muscle Ups (mod to...

06/03/2019

Warm Up:30' DB OH Walk (left)30' DB OH Walk (right)10 Ring Rows w 2 sec hold at top60" Double DB Walking Lunge (hang hold)rest as needed - 3...

06/01/2019

Warm Up:Coaches CallWOD:30 Burpees20 Pistols10 HSPU20 Box Jumps30 Wall Ball400m Runx3

05/31/2019

5/30/2019Warm Up:Active Mobility - Coaches CallMuscle Up Practice - coaches call on drills30 mins.WOD:30 DB Deadlifts20 Cal Row15 DB Seated Press10...

05/30/2019

Warm Up:Coaches Call - Mobility and Single Leg DrillsWOD:50-40-30-20-10Step Ups with BarbellWindshield WipersBox Jumps

05/29/2019

Warm Up:Around the World on BoxHS Hold or Shoulder TapsLunges with MB RotationsMB Ab TwistsBack Extensions on Ball1min each x2Strength:Incline DB...

05/28/2019

5/28/2019Warm Up:Mobilize after Murph 15min - if no murph, run 1 mileStrength/Review:SDHPRing Ring DipsWOD:21 SDHP (65/95#)21 Ring Dips5RFT

05/27/2019

Class at 9am Only Today#MURPHCHALLENGE #TAKETHECHALLENGE #CHALLENGEACCEPTED

05/25/2019

Warm Up:10 KB Taters10 KB Sit Up Press Switch10 Alt KB/DB Snatches10min AMRAPWOD:5:00 AMRAP25 Burpees25/25 S.A. KB/DB Push Jerks (24/16kg)? 2 minutes...

05/24/2019

5/24/2019Warm Up:Fun 15 minsRowling - 200m x3 (coaches call penalty)Strength:Weighted Pull Ups3-3-3-3WOD:1min Stationsrest between rounds as needed3...

05/23/2019

5/22/2019Warm Up:25/25FT DB March (single DB)10 Banded Good Mornings10 Hollow/Arch Kip Swings (**advance add MB between feet)10 Strict Push Ups...

05/22/2019

Warm UP:10 Alt DB Snatch Sprawl20 Lateral Hops Over DB30 Mtn. Climbers10min AMRAPStrength:Front Squat8-8-6-6-4-4WOD:200m Row10 DB Thrusters (5/5)10...

05/21/2019

5/21/2019Warm Up:Coaches CallWOD:100 Double Unders (200 singles)25 OH Squats (135/95lb)25 Burpees 2 RFT- then -Run 1.5 Miles (sub row = 3000m)

05/20/2019

Warm Up:Foam roll then:30 seconds each x3HS Hold Face to WallChin Up HoldBottom of Push Up HoldWall Squat with PlateStrength:DB Bench...

05/18/2019

Bonny's Birthday WODWarm up:Active Mobilitythen:60 Walking Lunges60 Jump Jacksx2WOD 1:600m Run or Row60 Alternating Weighted Step Upsx2WOD 2:100m...

05/17/2019

Warm Up:Coaches Call WOD:For Time50 Box Jumps40 DB Squat Cleans30 OH Walking Lunges 20 T2B10 Tire Flips200m Run after each...

05/16/2019

Warm Up:Power Wall BallLunges with MB OHWall Ball sit upsMB Jump Jacks1 min each station3 roundsStrength:Press8/8/6/4/4/4WOD:12min AMRAP10 Deadlifts...

05/15/2019

Warm Up:Jog BlockActive MobilityWOD:4 rounds for time, alternating arms each round, of:10 single-arm squat snatches8 single-arm rows6 single-arm push...

05/14/2019

5/14/2019    Warm Up:Coaches Call, Drills for SnatchStrength:SnatchWork up to a heavy singlethen:Hang Squat Snatch3-3-3WOD:300m...

05/13/2019

5/13/2019Warm Up:21-15-9PVC OH SquatsPush Ups with ClapHollow RocksStrength/Practice:Back Squat 8/8/6/4/4/4Practice Hold or Walk between...

05/11/2019

5/11/2019Donnies Birthday WODWarm Up:Donnies CallWOD:"Filthy Fifty Four"For time:54 Box jump, 24 inch box54 Jumping pull-ups54 Kettlebell swings, 1...

05/10/2019

5/10/2019Warm Up:Coaches Call, Review MovementsStrength:1 Snatch + 1 Hang Squat Snatch + 2 OHSx5 setsWOD:15 Snatches30 Sprawls15 Back Squats30 T2B15...

05/09/2019

5/9/2019Warm Up:Coaches Call MB Drills (jump jacks, squats, sit ups, etc)Strength:Push Press 5x3Front Squat 5x3WOD:16min EMOM3 Rope Climbs20 Goblet...

05/08/2019

Warm Up:Coaches Call Mobility200m Run6 TGUx3WOD:"Fight Gone Bad"Row KB SwingKB SDHP (55/72)Rope WavesBall Slams

05/07/2019

Warm Up:5 minutes Active Drills - Coaches Callthen:5x5 RDL (bar only)5x5 Back Squat with 3 sec hold at bottom (bar only)Super Set...

05/06/2019

Warm Up:Active Mobilitythen:CrossFit.com Challenge:How far can you carry 35/55lb DB's?  400m?Strength:Bent Over Row 8x5Hollow Hold on Pull Up...

05/03/2019

5/3/2019Warm Up:Coaches CallFun/Core CircuitWOD:Tabata This!Wall BallDU'sKB SwingsBurpeesSide Plank (alt Sides)

05/02/2019

5/2/2019    Warm Up:Coaches Call Active MobiityPractice:Muscle Ups and HandStand HoldsWOD:1 mile run150 Squats2RFT

05/01/2019

Warm Up:21-15-9Step Ups alternating feetBox Dipsrun100m after eachStrength:Clean & Jerk5x5WOD:21-15-9DB Clean & JerkBox Jumps

04/30/2019

Warm Up:Coaches Call CorePlanks, Hollow Holds, etc...15-20minsWOD:10 Pull Ups20 Sit Ups30 Squats40 Mountain Climbers30min AMRAP

04/30/2019

04/29/2019

Warm Up:Mobilize Shoulders/Lats100m Farmers Carry20 Push Ups w Rotation20 Reverse Lunge w MB Pressx3Strength:Bench Press5/5/3/3/2/2WOD:400m Row21...

04/27/2019

Hero WOD:"Hotshots19"6 Rounds For Time30 Air Squats19 Power Cleans (135/95 lb)7 Strict Pull-Ups400 meter Run

04/26/2019

Warm Up:10 minutes?100m Jog4 Kneeling Single Arm KB Press8 Slow Goblet Squats with last one 20sec hold8 Alt Speed Skate Lunge Hop and Hold4 Walk Outs...

04/25/2019

Warm Up:PlankInchwormSquatsHigh Plank Shoulder TapsBridges1minute each x2Strength:Bent Over Row 8x8Chin Ups10-5x8WOD:500m RowArcher Hill Run200m...

04/24/2019

Warm Up:200m Jogbanded side steps 10/10 x2Low Lunges 10/10 x2x3Strength:Back Squat4-4-4-3-3-3WOD:10-9-8...1Weighted Step OversBurpee Box Overs

04/23/2019

Warm Up:Coaches Call Mobility and Active DrillsReview Pistols and Ring Dips20minsWOD:5 Strict Pull Ups10 Ring Dips16 Alternating PistolsStretch:10min

04/20/2019

Mai's Birthday WODBuy in;87 Jump ropesthen:4 rounds21 Deadlifts32 Wall Ball21 Box JumpsCash Out;87 Jump Ropes

04/19/2019

Warm Up:Coaches CallStrength:Muscle Ups & HS WalkingWOD:10 Man Makers 20 Burpees Pull Ups30 Barbell Sit Ups40 Ball Slams50 Ab Mat Sit Ups

04/18/2019

Warm Up:10 KB Deadlifts10 Plyo KB Squats10 Dead Bugsx6WOD:18min AMRAP21/15 Cal Bike (10-15 sec sprint)15 Push ups15 KB Swings15 BurpeesStretch: 10...

04/17/2019

Warm Up:Plank variations HS HoldL-Sit15minutesStrength:Press 3x3Push Press 3x3Push Jerk 3x3WOD:30 HSPU30 Bar Muscle Ups - mod to -30 DB Push...

04/16/2019

Warm Up::`Coaches CallStrength:Front Squat 4x4WOD:50 Pull Upsjog block100 push upsjog block150 SquatsFor Time

04/15/2019

Warm Up250m Row10 Perfect Lunges10 Bottoms Up Kneeling KB Pressesx3WOD:12 Turkish Get Ups Left 12 Turkish Get Ups Right3 Rope Climbsx3

04/13/2019

Partner WOD 1:"Deck of Cards"Hearts = KB SwingsDiamonds = Box JumpsSpades = Double UndersClubs = Goblet SquatsJokers = 50 BurpeesPartner WOD...

04/12/2019

Warm Up:Coaches CallStrength:1 DL+1 Squat Clean + 1 hang clean5 sets15 minutes to work to heavy loadWOD:10 Back Squats (75/115)20 Burpee Pull Ups30...

04/11/2019

Warm Up:Jump SquatsPull Up hang/scapiula pullHollow HoldSuperman Hold30secs each x4WOD:Partner EMOM:20 minutes - switch every minute10 DB Cleans5 Pull...

04/10/2019

Warm Up:Coaches Call Active Drillsthen:Raise the RoofStrength:Bench Press3x6WOD:200m Run10 SA KB Bent over Row (each arm)20 Wall Ball5 RFT

04/09/2019

4/9/2019Warm Up:Coaches Call Plank and Scale variations15-20minsStrength:Deadlift5-5-3-3-3-1-1WOD:10-1KB SwingsAnchored Sit Ups (feet around KB)

 

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