WOD 12-31-15


Tabata
Russian twists
Rower
DU
rebel rows
Crunches
Mt climbers
Dips
Plank jacks


WOD 12-29-15

WOD
10-1
Pull-ups
Between each - 10 power cleans--5 front squats

Post WOD mobility

WOD 12-28-15

Deck of Lving Fun

Spades=Walking Lunges
Hearts=Hand Release Push-ups
Clubs=Wall-balls
Diamonds=Banana Splits

Face Cards & Ace=5 Man-makers

GROUP EXERCISE: Everyone completes
E8MOM--11 Deadlifts
Joker= 11 Burpees

WOD 12-23-15

12 days of Crossfit Christmas countdown

WOD
"Nancy"

WOD 12-22-15

WOD

MINUTES1-3
2x
4HRPU
4Box Jump

MINUTES 3-6
2x
6HRPU
6Box Jumps

....  ....  ....

Continue until you cannot complete in 3 minutes.....

WOD 12-21-15

STRENGTH
DEADLIFTS


WOD
1-10
10-1
G2OH
Lunges

*20 cal row machine rotations

WOD 12-18-15

Mobility WOD

WOD
25 wall balls

AMRAP20
400 m run
10 front squats
20 sit ups

25 wall balls

WOD 12-17-15

Strength
Press 4x8

WOD
AMRAP20
1 Gator walk
8 Bench press
12 KB swings
16 Windmill

WOD 12-16-15

Mobility WOD
Tabata
Air squat
Bar hang

Plank jacks
Straight leg sit ups



WOD
5 rounds
5 Tire flip burpees
7 power cleans
9 Box jumps

WOD 12-15-15

Strength
OH squat
4x10

WOD
Buy in- 300 singles
21-18-15-12-9-6-3
Wall balls
Sit-ups
Cash out - 300 singles
*5 pistols at each dash

WOD 12-14-15

Med ball Monday

AMRAP20
10 Lunges
10 DL
10 Burpees

4th day or CrossFit Chtistmas

WOD 12-10-15

12 days of Christmas
1st day- 100 m run
2nd day- ... ... ...

EMOM-Sprints
21-18-15-12-9-6-3
Pull-ups
Ball slams

WOD 12-9-15

Starting off with the 12 days of Christmas Crossfit!
"The first day of Christmas"
                ... ... ... ...


STRENGTH
Bench press

WOD
Buy in- 2 gator walks
8 rounds
8 Back Squats
8 K2E
8 HRPU
Cash out- 2 gator walks

WOD 12-8-15

Mobility WOD
10 windmills
10 inchworms
10 pistols
10 plank rotations

WOD
6x
3 min AMRAP
-3 Burpees
-6 Push-ups
-9 Air Squats
Rest 3 min

WOD 12-7-15

Warm up
Med ball cleans

WOD
Buy in -10 Turkish get-ups
1-10
Push jerk
Rebel rows
*plate push between each round
Cash out-20 up down


DONT FORGET THE DECEMBER CHALLENGE! YOU DONT WANT TO FALL BEHIND!!!

WOD 12-3-15

Mobility WOD


Blast OFF
10-1
Sit ups
100 m sprints in between rounds

Hilo
5 rounds
10 vertical Jumps
10 Push ups

WOD 12-1-15


Mobility WOD

Hero WOD "Jack"
20 min AMRAP
10 push press
10 KB swings
10 box jumps

WOD 11-30-15

Since we had such a great turn out on Friday...
"Painstorm" has been rescheduled for Monday!

WOD 11-25-15

Pre-Turkey WOD

"After coming up with and self testing a workout involving three rounds of 21-15-9 thrusters and pull-ups, Coach promptly threw up- but he knew he found something that would make him better at his sport.  From there coach invited a friend to do the workout and a few decades later the WOD is still challenging CrossFitters around the world."




WOD 11-24-15

Mobility WOD 
(20/10)
Plank jacks
Spiderman stand
(45/15)
Banded hip stretch


WOD

This workout first appeared July 5th, 2003. More than a year later, September 23, 2004, Steve M., Rutman, Steve S., Ross Hunt, Barry Cooper, and Scott Kustes offered it as the toughest WOD to date. Mr. Kustes referred to this workout as “Three Bars of Death”. 

WOD 11-23-15

It's Thanksgiving week! Up for a challenge?
 First up is...

MURPH

WOD 11-19-15

1 RM Bench Press (retest)

AMRAP
8 good mornings
8 KB high pulls
8 rebel rows (each side)

WOD 11-18-15

Strength
OH squat

WOD
3-5 rounds
30 hip ext
20 rope slam thrusts
10 floor wipers
Fire hy run

WOD 11-17-15

Mobility WOD
3x
Inchworm
Bird dog
Pistols

WOD
21-15-12-9-6
Goblet
Ball slam
Strict press
100 singles (25 DU)

WOD 11-16-15

Warmup
Med ball Monday

Strength
Bench press
6-4-2

WOD
AMRAP
12Straight leg dL
12Dips
12At lunges
2Bear crawl


WOD 11-13-15

Bar wars

WOD
6 rounds for time
6 G2OH
6 banana splits
6 wall balls
...Then...

Cash out!

WOD 11-12-15

Mobility WOD

WOD
20 min AMRAP
8 bench press
8 box jumps
8 landmines
1 DB heavy carry

* row machine rotations (20cal)

WOD 11-11-15

Strength
Back squat
6X8

WOD
Intervals
30 seconds-45 seconds-1 minute
1minute-45 seconds-30 seconds
Planks
Push-ups
Walls sits
Air squat

WOD 11-10-15

Mobility
3X15
Feet together squat
Bird dog
3X15
Updowns
Hip openers
3X15
Star crunch
Spiderman climbs

5 times
4 Bar Facing Burpees
3 DL 
2 Sprints
1 Turkish get-up

WOD 11-9-15

Strength
Bench
7-5-3

WOD
12-1
Evens-cleans
Odds- pistol squats

* 1 gator walk in between

WOD 11-6-15

Partner WOD
Buy in 50 med ball cleans
2nd Fire hy run
20 HRPU
30 Tire flips
40 DL
50toe touches
60Push press
Cash out 50 med ball cleans

WOD 11-5-15

Mobility WOD

WOD
21-18-15-12-9-6-3
Burpees
Lunges

WOD 11-4-15

Strength
8-8-8-8


WOD
6 OH squat
9 Box jumps
12Toes to bar
1st fire hy run

WOD 11-3-15

MOBILITY WOD 
(Presented by Keon Page)

WOD
2.5 mile run

WOD 11-2-15

Strength
Bench Press
7-5-3

WOD
6-8 rounds
20 hip extensions
20 good mornings
20 DU

WOD 10-29-15

Mobility WOD

WOD
Rounds!!
8 power cleans
16 lunges
2 sprints

WOD 10-28-15

Strength
DL
3-3-3-3-3

WOD
Buy in 2 gator walks

10-1
Back squats
Burpees

Cash out 2 plate pushes

WOD 10-27-15

Warm up
Jog 5 minutes

Mobility WOD
10-1
Low box squat
Inchworm
Sit up (straight leg w/ toe touch)

AMRAP20
12 push press
10 banana splits
8 T2 bar
1st Fire hydrant run

WOD 10-26-15

Strength testing
Bench press

WOD (for time)
25 Front squat
25 Ball slams
25 Russian twists
25 Tire flips

WOD 10-23-15

Barbell Deck of Death!
Hearts-Thrusters
Spades-RDL
Clubs-Strict press
Diamonds-OH Squat

Joker-3gator walks

WOD 10-22-15

Skill
Pistols

WOD
3 rounds
20 walking lunges
15 sit-ups
10 HRPU
10 dips
15 air squats
20 walking lunges

WOD 10-21-15

Strength
front squat

WOD
"Roy"
5 rounds for time
15 DL
20 box jumps
25 pull-ups

WOD 10-20-15


Skill practice
Pistols

21-15-9-3
KB swings
TRX Push-ups
Med ball cleans

Row machine rotations

WOD 10-19-15

Strength
OH squat

WOD
AMRAP25
6 TTB
8 Burpees
10 Good mornings
12 Bench press




WOD 10-16-15

Skill practice
Hand stands

"The seven"
7 rounds
7 HSPU
7 thrusters
7 K2E
7 DL
7 burpees
7 KBswings
7 pull-ups

WOD 10-15-15

Skill practice
Pistols

AMRAP20
8 back squats(%)
10 ground to OH
12 hip extensions

(1 min speed rope rotations)

WOD 10-14-15

Strength
DL
5-5-3-3-2-1
(Increasing Weight)

WOD
"Miles of Shuttles"
Its hard to explain so bring some running shoes and meet us here!
(NO WORRIES ITS NOT AS BAD AS IT SOUNDS)

WOD 10-13-15

Skill practice
Pistols

WOD
7 rounds
8 strict press
1 alligator push-up (down and back)
2 sprints


WOD 10-12-15


Strength
1 RM Bench press


WOD
15-1
Lunges -odd
Banana splits-evens

WOD 10-9-15

WOD-30 minutes
100- ball or rope slams
90-DU
80-Mt climbers
70- rebel rows
60- KB high pulls
50- front squats
40-TRX push-ups
30-1 arm snatch
20-HSPU
10-plate pushes

PLANK wars


WOD 10-8-15

Skill
Pistols

WOD (6 rounds for time)
6 squat cleans
9 HRPU
12 tire flips

WOD 10-7-15

Strength 
3 Push press
1 Push jerk

WOD
7 min
3-6-9-12...
Wall balls
Sit-ups


WOD 10-6-15

"Linda" 
If you don't know who she is...Come meet her! Once you do you won't forget her! See y'all there!

WOD 10-5-15

Skill practice
Pistol squats

5 rounds( for time)
12Box jumps
6HRPU
12KB swings
3Sprints

WOD 10-2-15

T-G-I-F!


Team run
Gator walk
Inverted row
FRAN

*Trust me you don't want to miss this one! See y'all tomorrow!

WOD 10-1-15

Skill practice
Pistol squats progressions
Stretch

WOD
Buy in 10 Turkish get ups
Then
4 X
12TRX/ring push-ups
12Lunges
12Floor wipers
Then
Cash out 10 Turkish get ups

WOD 9-30-15

Sprint practice
10x
Sprints

Skill practice
Snatch

WOD-AMRAP10
5snatch
5sit ups
10 snatch
10 sit ups

WOD 9-29-15

Skill/ strength
Plank wars

WOD
0-3 min
4 push-ups
4goblets
4 TTB
3-6min
6 push up
6 goblets
4 TTB

WOD 9-28-15

Pistol Squat Test

WOD
AMRAP
2 Bear Crawls
4 Med Ball Cleans
6 Burpees

WOD 9-24-15

Skill Practice
Running Drills


WOD
Buy in
300 singles
Cindy
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
Cash out
300 singles

WOD 9-23-15

Strength
Push Jerk
7-5-3-3-5-7


WOD
4 Rounds
Run 400m
20 Burpees
10 Hang cleans

* don't try to do the math on the burpees..Just be there and be ready!

WOD 9-22-15


Skill Practice
Ring dip variation


WOD
30-25-20-15-10-5
T2 Beam
KB Swings
Wall balls


* Remember- red band WODs are always available.  Just ask your Coach!
**Also make plans to be back on Friday!! ReTEST!!

WOD 9-21-15

Back squats
1 RM

 WOD
McGhee
5 DL
13 push-ups
9 box jumps

WOD 9-18-15

We need all everybody in on this one! See you there:)

Partner WOD
10-1
Bear complex
Walking Lunges

WOD 9-17-15

Skill
Back extension

AMRAP
30 DU or 90 singles
2 inchworms
12 DL
2 sprints

WOD 9-16-15

Skill/Strength
Snatch

WOD
10-1
Dead row
1-10
Weighted lunge (back rack)

WOD 9-15-15

Skill practice
Med ball cleans

WOD
20 hip extensions
2 plate pushes
2 tire pulls

WOD 9-14-15

Strength
Bench press
12-10-8-6-4

WOD
15-12-9-6-3
Back squats
Banana splits

WOD 9-11-15

WARM UP
1/2 mile run
20 lunges
10 pull-ups

SKILL PRACTICE
Rope climb

9/11 team WOD
100 DL
100 lat pulls
100 shoulder to OH
43 burpees
1/2 mile run

WOD 9-10-15

Warmup
½ mile run
20 lunges
10 pull-ups

20 OH band pulls
30s PVC shoulder stretch

Cleans

WOD
10-1
Push press
Pull ups

*at ANYTIME during WOD you must complete:  800 m run & 1000 m row

WOD 9-9-15

Warm-up
½ mile run
20 lunges
10 pull-ups

Skill Practice
DU

WOD
Chelsea

WOD 9-8-15

Warm-up
1/2 mile run
20 lunges
10 pull ups

Strength
Front squat
8-8-8-8-8-8

4x (for time)
15 box jumps
400 m run



WOD 9-4-15

Skill
DU

Partner WOD
Each partner must be working at all times

5 min AMRAP
Sprints
Jump rope

5 min AMRAP
Tire flips
Tire pulls

5 min AMRAP
Burpees
lunges

5 min AMRAP
Ball slams
KB swings

WOD 9-3-15

Srength
High pull from power position

3 rounds
10 Burpees
2 Gator Walks
10 Floor wipers
2 bear crawls
1 Barbell heavy carry

WOD 9-2-15

Skill
GHD back extension
Toes to bar

10-1 
Sprints
Pushups


WOD 9-1-15

SDL
8-8-8-8

AMRAP12
6 hang cleans
12 rope slams
18 air squats

AMRAP12
Lunge
5 SA DB snatch
Run

WOD 8-31-15


Running TEST
5K RUN

* Don't hide from this WOD we need full participation from ALL classes! It's time to test and in 4 weeks we will retest to track our improvements! We can't track improvements if we don't start somewhere! See y'all there!

WOD 8-28-15

*Great job on the overhead squat test for those that actually showed up! Everyone who skipped...DO better next time! Starting a new text next week!

Fun partner WOD tomorrow! You don't want to miss it! 
70 DL
60 Straight leg deficit DL
50 Goodmorning
40 Hip Extensions
30 Back Squats
30 weighted OH Lunges
40 Swiss ball curls
50 box jumps
60 wall balls
70 resistance band donkey kicks


WOD 8-27-15

Weight test! Make a point up be here and see how much you have improved!
OH squats

AMRAP
3 strict pull-ups
6 med ball cleans
9 squat thrusts

WOD 8-26-15

Warm up
Bands pushes
Pull aparts
OH pull aparts
Rotator cuff

Bench press Burn out

WOD
10x
10 GHD sit-ups
30 Jump ropes
10 Lat pulls
30 Russian twists

WOD 8-25-15

Skill
Turkish Get-Ups


WOD
15-1
(odds) KB Swings
(evens) Burpees

WOD 8-24-15

Skill practice
5x
5 OH squats
15 Med ball toe touches

WOD
Buy in 5 sprints
Amrap 20
10 HRPU
15 Landmines
20 walking lunges
Cash out 5 sprints

WOD 8-21-15

We need EVERYONES attendance tomorrow! 
Great partner WOD coming your way!

Warm up
Team med ball

WOD
50 back squats
40 pull-ups
30 shoulder to OH
50 front squats
40 pull-ups
30 shoulder to OH
50 OH squats
40 pull-ups
30 shoulder to OH

WOD 8-20-15

Skill practice
Snatch balance

WOD
0:00-2:00
 plate push
2 DL
2 sit ups



2:00-4:00
 plate push
4 DL
4 sit ups


WOD 8-19-15

Bands
Pull apart
Pushes
Oh pull apart

Strength press
8-8-8-8

30:10
Air squats
HS walk/ gator walk
TTB
Lunges
Dips
Push-ups
Chin ups
Hollow body

* ask us about black belt

WOD 8-18-15

Skill -1:00
GHD sit ups
hip thrusts
ab mat sit ups

10 HSPU
15 DL
25Box jumps
50 Pullups
75 Wall balls
100 DU
400m run

WOD 8-17-15

Warm-up
Med Ball
2X
10 Push press
10 front squat
10 thrusters
10OH squats
10 Med ball cleans

Strength
OH squats
4X10

WOD
Elizabeth
21-15-9
Cleans
Ring Dips

Post WOD
Stretches for OH squats

WOD 8-14=15

Warm up
2min jumping jacks
 Spiderman
band pull apart

Strength
Front Squat
4X10

WOD
3X
Fire Hy Run
15 hip extensions
15 TRX pushups
15 Ab mat sit ups
1 plate push

Recovery
Shoulder
hips

WOD 8-13-15

Warm-up/skill
10 front squats
10 pass throughs
10 OH squats
10 OH squats w/ pass through

5x
1:00/30s
OH Holds

5 min each
Bosu PVC squats
Bottom of squat holds

Amrap 20
100m OH carry
9 ball slams
8 box jumps
7 DB push press
6 Lat pulls
5 med ball cleans
4 wall balls

WOD 8-12-15

Pre-workout WOD
Intervals
Good Mornings
TRX Scapular pulls
3 way lunge

Strength
Dead lifts
5-5-3-3-2-1

BLT
6 Bench
12 Lunges
18 T 2 Beam
24 Bench Press
30 Lunges
36 T 2 Beam
42 Bench Press
48 Lunges
54 T 2 Beam
60 Bench press




**Remember Red Band workouts available!

WOD 8-11-15

Warm up
Band pull apart
Squat to stand
supermans




Skill
Core


               
10X
1:30
5 Burpees
10 Pushups
15 Squats
Sprint Remaining time                                                                                                             

WOD 8-10-15

strength
OH Squat
5-5-5-5-5

5X
5 chest/tricep plate push up
5 banana splits
5 DB Rebel Rows
5Lunges(each leg)

WOD 05/07/15

Tomorrow we need 100% Attendance & Effort!!!

Benchmark WOD

     "The 100"

You Can Have RESULTS -or- EXCUSES, but NOT BOTH.





WOD 8/06/15

Skill: 1 min each station x 4
Bar-
       Kip
       Monkey Bars
       Hang

WOD
Gator Walk Rotation

5x
10 DB Shoulder Complex
20 T2Beam
50 Skips


WOD 8/05/15

Warmup: TBA

Strength: Good-mornings

WOD:
Countdown/Up  
(5-1 then 1-5)
Bench Press
TRX Pistol-Row Complex

Round Transitions:
Evens- OH Plate Carry
Odds-Sprints




WOD 08/04/15

Warmup: TBA

Skill: Med Ball Cleans

WOD:
Buy in- 2 min DU/ Singles

EMOM-10 Mins
Odds-7 Burpees
EVENS- 7 Thrusters (95/65)

Cash out- 2 min plank

WOD 8-03-15

Weight Test
OH Squat


AMRAP
3 Strict Pull-up
6 Med Ball Clean
9 Squat Thrust

We will retest in 4 weeks, therefore we encourage
everyone to participate in tomorrow's test, so that we
will have data to compare.......see you there!!!





WOD 7-31-15


WOD
MURPH (Treadmill option)

WOD 07-30-15

Gymnastics retest
Ring dips

WOD
5 Rounds
5- HSPU
10- Hip extensions
15- Air squats

WOD 7-29-15

Warm up
Roxanne

Strength
6x6
Bench press

6x
12 wall balls
8 pull ups
2 sprints

WOD 7-28-15

Warm up
Squat hold w/ pass through
Rotator cuff
Squat to stand
Band superman pull a parts

Skill
Snatch balance
Snatch

10-2 evens
Snatch

50 lunges

WOD 7-27-15

Strength
3X
15 Skull crushers
10 Triceps press


AMRAP 15
15Ball slams
10Tricep Pushups
5Burpees


10 min skills and drills
Ring dips
Russian Twists
Sit ups
Toes to beam

WOD 7-24-15

Warn up
Rotator cuff
Circles
Shoulder Thrusts
squat holds
Duck Walks




1-10
SDL
DL


10-1
Power Clean
Press

WOD-7-23-15

Warm up
Sally (PVC OH Squats)


Deck of Death
4 (AMRAP5)


(5:00/2:00)

Ring dip Rotations

Hearts- Jump ropes X5
Clubs- Med ball cleans
Spades - HRPU
Diamonds- Box jumps


Joker- 8 Thrusters


WOD 7-22-15

Warm up
Inch worms
Bear crawls
Spiderman Climbs

Strength
Wt Lunges



M-Intervals
50/10 Air Dyne Bike
Rower
Hip Extension
Ab Mat sit ups
"Sled" Pull
Plate push
Speed Ropes
Single arm Rope slam
Jump rope
Burpee

WOD 7-21-15


Skill
10 minutes
Snatch Practice



2X
15 Body ups
5 Banana Splits
12 DB one arm Triceps Ext
5 Banana Splits
9 Cobra Triceps Ext
5 Banana Splits
6 One arm Triceps Floor Press
5 Banana splits

WOD 7-20-15

Strength
Deadlift

10-1
Diamond push-ups
Run
Close grip pull ups
Run
DU

WOD 7-17-15

You have 20 minutes to complete: 5X
10 Back Squat
10 Deadlift
25 Singles


You have 20 minutes to complete: 10X
10 Dips
10 TRX or Ring Push-ups
10 TRX or Ring Pulls



WOD 7-16-15

Skill
Ring dips!


Partner
1-5
Power clean
Clean
G2OH


Rotate
Fire hy run
10 tire flips

Wod 7-15-15


Warm-up-
3X's
10 PVC SDLHP
10 Passthroughs
10 Broad Jumps

Strength-
High Pulls
4 or 5X's
3 Strict
3 Power Position

WOD-
20 Min AMRAP
5 Box Jump Burpees
10 Pull-ups
15 KB swings

WOD 7-14-15

Warm up
30s/5s
Bear Crawls
Inch Worm
Samson stretch


Skill 2X
10 reps positive rings
10 reps negative equalizers


Intervals 10X
30/30/30
Bear complex
Wall Balls
rest

WOD 7-13-15

Strength
Front squat
6-6-6-6-6

3x super sets 
10 skull crushers
15 toes to beam

10 Med ball cleans
15 DU

10 Bench press
15 HRTPU

10 Rope slam thrusts
15 Wt Russian twists

WOD 7-10-15

Warm up
Bowling


  - 3  10min AMRAPS


A)  KB
1.) Side weave
2.) Duck walk
3.) Back peddle
4.) Karaoke


B.) Body Weight
1.) Broad jump
2.) Speed ladders
3.) High kicks
4.) Butt kicks


C.) Sand Bag
1.) Carry
2.) Lunges
3.)OH carry
4.) Side shuffle

WOD 7-9-15

Strength
OH Squats
5-5-5-5-5


4 Rounds --EMOM Row (60 calories total)
20 Step dips
5 Burpees
20 around the world
5 Burpees

WOD 7-8-15

Skill Practice (dips)
Equalizer
Rings
Bosu ball
Med ball

WOD
10-1
Clean and press
Superman

odds-Lunges
evens-plate push

WOD 7-7-15

Strength
Triceps Superset 3X
5 Skull Crushers
10 Triceps Push


AMRAP 20
(Add Every Round)
1 sprint
11 Triceps Pushups
11 Box jumps
11 Goblet Squats







WOD 7-6-15

Gymnastics test
Ring dips

WOD
Rounds
5- HSPU
10- Hip extensions
15- air squats

WOD 7-3-15

Partner WOD
4x for time
20 Floor wipers---Plank
20 KB swings---wall squat
40 Partner dynamic ball squats
20 Lat pulls-----OH plate hold
40 Partner lunges

WOD 7-2-15

Weight Retest
Back squat
3rep max

2 min push press test

WOD 7-1-15

Skill practice
Negative Pull Ups

10x
10 ball slams
5 burpees
Alternating Tire flips and Tire pulls

WOD 6-30-15

Strength
Bench Press


WM
Countdown
3,4,5,6,7,8,9,10,...12,14,16...
(2:00)
Thrusters
Toes to bar

WOD 6-29-15

Skill
Squat Progression

AMRAP10
10 DB Bicep curl to OH press
10 Banana splits
10 HRPU

AMRAP10
10 Back squats
10 Box Jumps
30 Jump ropes

Wod 6-25-15

Strength
Clean
1-1-1-1....

15 min AMRAP
3-6-9-12...
Power cleans
Walking lunges

WOD 6-24-15

Skill Practice
DU

Interval Skill WOD

Interval 1
(30/5)(8X)
Hollow body hold-------Kipping
Super man-----------Squat Jumps

***

Interval 2
(30/5)(8X)
Handstands
Wall Sits

***

Interval 3
(30/5)(8X)
Up Down
Tricep pushups


***=2 min crab walk

Post WOD
Recovery

WOD 6-23-15

Skill
Split jerk

10min
EMOM
Evens - 1 run to the road
Odds- 20 dips
         -10 pull-ups


3 Rounds
5 Pistol squats(each leg)
50 sit ups
50 kb swings
50Toes to beam

WOD 6-22-15

Strength
Bench Press
12-10-8-6-4

Wod
21-15-9 (for time)
Thrusters
Burpees

Recovery and stretching

WOD 6-19-15

TEAM WOD

8 minutes
10 OH rope squats
200 m team run w/ rope 
(10 pts for each round completed )

(2:00/1:00)
Upper Body Sequence
Push press (95/65)
HSPU
Rebel Row (20/30)
(Count reps for each round)

Lower Body Sequence
Box Jumps
Deadlifts (135/95)
KB Swings (grey/green)
(Count reps for each round)

WOD 6-18-15

Squat Skill Practice 
Wall sits
Bulgarian split squat (target Quads)
BOSU Squat


Wall sit w/ plate
Bulgarian Split squat (Target Glutes)
BOSU OH Squat


AMRAP20
10 pull ups
20 Rope slam thrusts
30 Walking lunges (15 each leg)
2 run

WOD 6-17-15

Strength
Deadlift
12-10-8-6-4

WOD
1 HRPU
10 Clean and Press

2 HRPU
9 Clean and Press

3 HRPU
8 Clean and Press

           . . .

WOD 6-16-15

Skill practice
DU

Intervals (penalty WOD)
1:00
broad jumps
5DU (30 singles)

WOD 6-15-15

Strength
Back Squat (Starting at 60-75% of 3 rep max)
12-10-8-6-4

WOD
E2MOM 
Row rotations 
4 Rounds
10 Strict Press
20 Air Squats (facing wall)
30 Half Sit-ups

WOD 6-12-15

Warm up
Roxanne

WOD
50 Box jumps
50 Jumping Pul ups
50 Kettle bell Swings
50 Walking lunges
50 Knees to elbows
50 Dips
50 Back extensions
50 Wall Ball shots
50 Burpees
50 Double unders

WOD 6-11-15

Squat Skill practice

Bosu balance
Plyo step backs
Broad jumps

DB WOD
1-5, 5-1
DB Push press
DB Swings
DB Heavy carries
Burpees

WOD 6-10-15



Strength
Deadlift
5-5-5-5-5

3 rounds
5 Bear complex
10 Pushups
15 Sit ups
20 Air squats
100 Singles

WOD 6-9-15

Skill
Squat Mobility Work


AMRAP15
10 Bench Press
20 Toes to bar
30 Hip extensions


Sprint work
8 rounds
(2:00 each)



WOD 6-8-15

Weighted test day(retest in 4 weeks)

Push press
2 minute test

Back squat
3 rep max

WOD 6-5-15

Strength
6X8
Strict press

4X
5-100 m sprints
10- wt step ups (each leg)
15- Push press

WOD 6-4-15

Skill test

1 min skill test 2X
 Pull ups
Push ups
Wall balls

WOD
12 Lat pulls
12 Wall ball shots
12 Decline pushups
1 rope climb
Rest and Repeat

WOD 6-3-15

Strength
6X8
Deadlifts




Core Training Tabata 2X
Shoulder to Shoulder
Barbell Hammers




Conditioning
4X
15 Box Jumps
1 Fire Hydrant Run

WOD 6-2-15

 Skill
Snatch progression


WOD
Option #1
15-12-9-6
Toes to Bar
Thrusters (95/65)


Option #2
18-15-12-9-6
Knees to Elbows
Thrusters


Option #3
21-18-15-12-9-6
Knee Raises
Thrusters

WOD 6-1-15

Strength
Back Squat
6X8

AMRAP7
7SDLHP
1 Sprint

Recovery and Stretching

LAST WEIGH IN FOR THE SPRING 15 CHALLENGE! 
BRING ALL FOOD LOGS!!!!!!

WOD 5-28-15

Buy in- 200 Crunches
5 Rounds
10 Power Clean
25 Double unders (100s)
20 Jumping lunges (10 each)
Cash out- 200 Crunches

WOD 5-28-15

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10

DB chest press
Lat pulls
Wall balls
Burpees

WOD 5-27-15


15 Min AMRAP
Tire Flips
Tire Pulls

Heavy Carry/ Run

15 Min AMRAP
18 Deadlifts
8 push press


REMEMBER: Commercial TODAY @ 5:30pm!!

WOD 5-22-15

Deck of Death

Hearts-Banana Splits
Diamonds-KB swings
Spades-Hand release PU
Clubs- Rebel rows
Joker-Sprints

WOD 5-21-15





Skill/Strength
Squat progression
(must display ability to complete each progression before moving on)
10 Air Squats
10 Front Squats
10 OH squats
*Oncce you reach the exercise you can master you have 5 X 10





AMRAP
20 Dips
10 Negative pull-ups
20 Floor Wipers
1 Plate Push









WOD 5-20-15





Interval WOD


12X
1 min
8 Deadlifts


30sec
(unbroken)
Wall balls
Toes to beam




Nutrition and weigh ins! Bring Food Journals!!

WOD 5-19-15

Strength
Bench press
5X
Light/Medium/Heavy
5---5---5




Conditioning
10X
5 Bar facing Burpees
5 Ground to OH

WOD 5-18-15



For time:
25 Pull ups
25 Squat cleans
25 pushups
50 OH plate lunges
300 singles
50 OH plate lunges
25 Pushups
25 Squat cleans
25 Pull ups

WOD 5-15-15



Tabata super set X5
Crunches
Toes to beam-Flutter kicks-Russian twist-Plank twist-Toe touches

4 minute plank

Stretching and mobility for race prep on Saturday
Race packets are ready for pickup!

WOD 5-14-15

WOD
Minutes 1-3
5 Push ups
5 Sit ups
1 Bear crawl
(rest)

Minutes 4-6 
6 Push ups
6 Sit ups
1 Bear crawl
(rest)

Minutes 7-9
7 Push ups
7 Sit ups
1 Bear crawl
(rest)

. . . . . . . . . . . . . . . . . .

(Continue pattern until you get to 10 reps, then increase by 2 reach round)
(Continue until you can not complete a round)

WOD 5-13-15

Skill Practice
L-Pull ups


Countdown WOD
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Dead lifts
&
Choice of:
Handstand Pushups
Ring dips
L- Pull-ups

WOD 5-12-15

Skill practice
Bear Complex


WOD
5 Bear complex
10 bar facing Burpees
4 bear complex
10 bar facing Burpees
3 bear complex
10 bar facing Burpees
2 bear complex
10 bar facing Burpees
1 bear complex
10 bar facing Burpees

WOD 3-11-15

Skill Tests

1 min skill test 2X (retest will be in 4 weeks)
Pull ups
Push ups
Wall balls

WOD
12 Lat pulls
12 Wall ball shots
12 Decline pushups
1 rope climb
Rest and Repeat

WOD 5-8-15

Warm up

Strength
Front Squat
8-8-8-8-8-8

WOD
AMRAP20
15 KB swings
10 sit ups
5 SDLHP (KB)
1 Burpee

WOD 5-7-15

Warm up
ankles
legs




RE-TEST
1 mile run for time



Warm up


Shoulder
Chest


Strength
Power clean
8-8-8-8-8-8




Bench press
8-8-8-8-8-8

WOD 5-6-15

Skill Practice
Running Drills

High knees
Butt kicks
Long stride run
Broad jumps

WOD
FRAN

Post WOD
Nutrition and weigh-ins today

WOD 5-5-15

Skill/Warm up
Wall Squats
Squat Therapy


Countdown WOD
20-1


20-16 
Ball slam
push up


15-11
Ball Slam
Air squat


10-6
Ball slam
squat thrusts


5-1
Ball slam
Run

WOD 5-4-15


Warm up
Leg kicks
Good morning
Single leg toe touch


Strength 
Deadlift
8-8-8-8-8-8

20 min AMRAP
Team WOD
(A) Jump Rope
(B) 10 DB push press
      10 Goblet squats
      10 Box jumps

WOD 5-1-15

Warm up

Bench press
65-70%
5-5-5-5-5

FUN Mile Challenge- Bring gloves it will be outside:)
1600 meters 
100 meter run
100 meter bear crawl
100 meter run
100 meter alligator push up
100 meter run
100 meter tire flip
100 meter run
100 meter lunge
100 meter run
100 meter inch worm
100 meter run
100 meter side shuffle
100 meter run
100 meter heavy carry
100 meter run
100 meter burpees

WOD 4-30-15

Skill
Muscle ups
(ring pull ups, ring dips/equalizer dips)

WOD
AMRAP20
5 Hang clean underpass
5 Muscle ups (pull up and dips)
5 Box jumps
5 Banana Splits

Post WOD
Stretch and foam roll
Glutes and hamstrings

WOD 4-29-15

Warm up
Inchworm
Spiderman climb
Leg kicks
Squat to stand


10 X
1 min/ 2 min
3 DL
Shuttle Run

Weigh ins and Nutrition!!
Bring Food logs!

WOD 4-28-15

Skill
Running Drills

High knees
Butt kicks
Long stride run
Broad jumps

WOD
4X
10 Sit ups
50 Jump Ropes
10 Pistol Squats (each)
50 Jump Ropes
10 Single leg DL(each)
50 Jump Ropes
10 Rebel Rows (each)
50 Jump Ropes

WOD 4-27-15

Strength
DB OH Strict press
5-5-5-5-5-5
DB OH Push press
8-8-8-8-8-8



Countdown
20-1
Ball Slams
Pushups

WOD 4-24-15

Warm up
squat to stand
Forward backward lunges (each side)
Samson stretch (each side)



Strength Back Squat 65-70%
8 X 5

21-15-9-6-3
Wt Lunges
K2E
Ring Dips

- = RUN 400 m

WOD 4-23-15

Warm up
10 minutes
Shoulders
Chest/ Back

Strength
10 min
Clean and press
5-5-5-5-5...

10 min
Bench press
5-5-5-5-5...

15 min EMOM AMRAP
As many Burpees as Possible!
Odd- 3 man makers
Even- 3 DL

WOD 4-22-15


Warm up
5 min run

4 min Plank
 
5X
30/10
Bicycles
Tank Crunches
Scuba crunches
 
5x
30/10
Reverse crunch pulse
Crunches
Get up sit ups
 
Recovery and Mobility
Foam rollers
hips
legs
Shoulders

WEIGH INS AND NUTRUTION!!!!!
FOOD LOGS!!!!

WOD 4-21-15

Skill work
Med ball Clean Wall balls

5X
20 Wall balls
20 Box jumps
20 push press
20 KB swings
100 Jump rope

WOD 4-20-15


Mobility
Pass throughs
Shoulder Thrusters
Spidy Climbs

Penalty WOD

WOD #1
You have 10 minutes to complete 7 Rounds of Cindy:
-If you succeed: Go to the next WOD
-If you Fail: Do 40 burpees and wait for WOD #3

WOD #2
You must finish the following:
25 OH Squats
25 push-ups
25 SDHP (95/65)

WOD #3
Run 400 m
5-4-3-2-1
Deadlifts
HSPU
Run 400 m

WOD 4-17-15

Running and Footwork drills 
High Knees w/ arm pumps
Long stride run
Butt Kicks
Broad Jumps


50/10

Air Dyne Bike
Rower
Hip Extension
Ab Mat sit ups
"Sled" Pull
Plate push
Speed Ropes
Single arm Rope slam
Jump rope
Burpee


WOD 4-16-15


Warm up
Sally

TEAM WOD
Partners must complete each station before moving on to the next

2x
20 Deadlift
20 Tire Flips

2x
15 Front Squats
15 Tire Flips

2x
10 Power cleans
10 Tire Flips

Transition- Partner heavy carry

M-95
F-65

WOD 4-15-15

Warm up 
2 min Jump Rope
Tabata
Tricep pushup jacks

1-10
Box jumps
Push press
Toes to bar

Post WOD
Nutrition and Weigh-ins!
BRING YOUR NUTRITION LOGS!!!

WOD 4-14-15

Mobility/ Warm up
2 min Karaoke
Pass through
Duck walk
Ankle mobility on poll

Skill
OH Squat
Stance
Active shoulders
External Rotations

Pistol Squats


20 min AMRAP
6 Hang clean
7 Pull ups
8 Pistol Squats

WOD 4-13-15

Warm up 
3X
5 inchworm w/ pushup
1 Burpee

Strength
Bench press
4x10

Warm up for run
2X
30 high knees
10 Spider man climbs

TEST
1 mile run test
(Will be retested in 4 weeks)


Then BINGO core for remaining time
B- Toes to beam
I- Banana splits
N-Plank taps
G-Russian twists
O-Crunches

WOD 4-10-15

Warm up/ Mobility
2 min Jump Rope
Spidy Climb
Good Mornings
Squat Hold

Strength
9-12-15-18-21
Deadlifts

WOD
5-10-15-20-25
Air Squats
HR Push ups
Sit ups
Lunges

Cash out
50 DU (150 singles)


WOD 4-9-15

This WOD is a BENCHMARK.  Meaning most of you have done this workout before so bring your results(times, weight for deadlift etc) from the last workout so that you can compare!




Warm up
knee hugs
high knees
butt kicks
leg kicks
skips
side shuffle
shuffle squat
Toe touch
karaoke




"The 100"
10 Air Squats
10 Knees to Elbows
10 Pushups
10 Sit ups
10 Deadlifts
10 Pull-ups
10 Med Ball Cleans
10 Sprints
10 KB swings
10 Burpees


Post WOD
Stretch


 









WOD 4-8-15

Shoulder Mobility
Ball slams
Pass throughs

Plank w/ front raise
Circles
Shoulder rotations

10X
1 strict press
1 push press
1 push jerk

M- (Bar-65-95)
F- (Bar-55-75)

Post WOD
Nutrition and weighins
and...
Stretching
Shoulders
Hips
Glutes

WOD 4-7-15


Mobility/ Warm up
2 min Jumping Jacks

Spiderman climb w/ hip raise
Glute
Squat to stand



Strength
4X 10
Back squat


WOD
5 Cleans
10 Rebel rows
15 Lunges
20 Runners crunches

WOD 4-6-15

Dynamic Warm up
Walking knee hugs
High knees
Butt kicks
Leg kicks
Skips
Side shuffle L/R
Shuffle squat L/R
Toe touches

WOD
5K

*other options will be avaliable

WOD 4-3-15

Warm up/ Hip Mobility
2 min jog
Lunges
Hip flexor
Ankle to knee
10 second static hold

Strength
Back squat
5-5-5-5-5-5

Tabata Sprints

10 minutes
Parking lot challenge

WOD 4-2-15

Warm up
Shoulder Mobility

Skill Practice 
Kipping

WOD
Minutes 1-3
2X
4 HRPU
4 Box Jumps

Minutes 3-6
2X
6 HRPU
6 Box Jumps

Minutes 6-9
2X
8 HRPU
8 Box Jumps
Continue until you cannot complete in 3 minutes...


Post WOD
Stretching

WOD 4-1-15

Warm up
10-8-6-4
Shoulder Thrusters
Pass through
Air squats

10 Minute Strength
Bench press
5-5-5-5-5....

10 Minute AMRAP
10 Med ball cleans
Sprint
10 sit ups


Weigh ins! Nutrition
BRING FOOD JOURNALS!!!

WOD 3-31-15

Warm up
2 min Jump Rope
Hip Bridge
Samson Stretch
Squat to Stand

Strength
4 X 10
65% DL

Couplet WOD
4X
10 Lunges (each leg)
20 DU

WOD 3-30-15


15.5
27-21-15-9
Row (calories)
Thrusters (95/65)

AMRAP
12 Thrusters
8 Squat Thrusts

AMRAP
½ Mile Run
Tire Flips
Tire Pulls

WOD 3-27-15

Warm-Up: (5-10mins)
CF L1 Trainer's Choice

Last Man/Woman Standing- 45 Min. AMRAP
KB Swings -12
Shoulder 2 Shoulder -12
Wall Balls -12
Dips -12
Burpee Pull-ups -12
100 Meter Row
Box Jumps -12
Knees 2 Elbow -12
Push Press -12
OVH Squat -12
Handstand Push-up -12
Jump Rope -50 Skips






WOD 3-26-15

Warm-up/Skill:
Shoulder Mobility & Clean Progression

EMOM 10
2 Bear Complexes

-----Followed by-----

20 Min. AMRAP (adding an additional rep every round)
Round 1
1 Heavy Carry
1 Sprint
1 Burpee

Round 2
2 Heavy Carries
2 Sprints
2 Burpees

Round 3
3 Heavy Carries
3 Sprints
3 Burpees

Round 4.........etc., following same pattern

Post WOD Stretch




WOD 3-25-15

Dynamic Warm-Up

FOR TIME
Run 1 Mile
----Then----
35 Kettlebell Swings
30 DB Bicep Curls
25 Ring Dips
20 Box Jumps

Post WOD
Weigh-ins & Nutrition Questions
Don't Forget To Bring Food Logs!!!

WOD 3-24-15

Warm-up:
Jump Rope/Med Ball Cleans- Tabata Style

Strength/Skill:
Bench Press 10-8-6-4-2
Plyo Push-ups 10-8-6-4-2

-------THEN-------

4 Rounds:
10 Single-Arm Clean & Press (each side)
10 Off-Set Step Back Lunges (each side)

WOD 3-23-15

Warm Up
Clean Progression

Workout 15.4
8-min AMRAP (Men 185lbs.  Female 125lbs.) 
3 HSPUs
3 Cleans
6 HSPUs
3 Cleans
9 HSPUs
3 Cleans
12 HSPUs
6 Cleans
15 HSPUs
6 Cleans
18 HSPUs
6 Cleans
21 HSPUs
9 Cleans 
Etc., following same pattern....

20 Min. AMRAP
"Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats

Post WOD 
Stretch 



WOD 3-20-15

Warm up
Progression practice

Mobility
Hips
Shoulders


10-9-8-7-6-5-4-3-2-1
DL
SDL
Dead Row
Power clean
Front squat
Pushpress
Back Squat

WOD 3-19-15



5X
20 Hip extensions
15 Pushups


100 Jumping jacks
100 Crunches
100 Toes to beam


5X
5 Handstand pushups
5 Plate pushes

WOD 3-18-15



3x
1 minute intervals (rest 1 minute between rounds)

Wall Balls (reps)
Sumo-Deadlift high pull (reps)(55/75)
Box jumps (reps)
Rebel Rows (reps) (15/25)
Row Machine (calories)

Post WOD
Nutrition and weigh-ins

WOD 3-17-15

Mobility/ Warm up
Shoulders
Hamstrings

Team Strength
Deadlift (65/95)

17 min AMRAP
7 Power Cleans
100 m Run
7 Push Press
100 m Run
7 Hang snatch
100 m run

Post WOD 
Shoulder Stretch

REMEMBER ITS ST PATRICK'S DAY!

WOD 3-16-15



15.3
14 min AMRAP
7 Muscle ups
50 Wall ball shots
100 Double-unders

WOD 3-13-15

Skill
Clean


100 Jumping Jacks
90 Russian Twists
80 Mt Climbers
70 Box Taps
60 Squat thrusters
50 Rope slams
40 Vertical jumps
30 Plank Jacks
20 Sit ups
10 Burpees
10 Burpees
20 Sit ups
30 Plank Jacks
40 Vertical jumps
50 Rope Slams
60 Squat Thrusters
70 Box Taps
80 Mt Climbers
90 Russian Twists
100 Jumping Jacks

WOD 3-12-15

Skill/Strength
Clean (Pause at each position)
1-1-1-1-1.....

30 minute AMRAP
5 Strict Press
10 Bench Press
15 Banana Split
20 Lunges


WOD 3-11-15

Skill
Clean

4X
400 m run
21 KB swings
12 Pull-ups (close grip)

Post WOD
Nutrition discussion
Weigh ins

BRING YOUR FOOD LOGS!!!!!!!!

WOD 3-10-12

Skill Practice
Med ball clean
Clean progression



Buy in- 23 DL (unbroken)

5 rounds
5 Bar facing burps
5 Hang Cleans
5 Power Cleans

Cash out-23 DL (unbroken)

WOD 3-9-15


Skill Practice
Cleans
15.2
RX
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats (95 / 65 lb.)
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats (95 / 65 lb.)
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats (95 / 65 lb.)
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Scaled
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   6 overhead squats (65 / 45 lb.)
   6 chin-over-bar pull-ups
From 3:00-6:00
   2 rounds of:
   8 overhead squats (65 / 45 lb.)
   8 chin-over-bar pull-ups
From 6:00-9:00
   2 rounds of:
   10 overhead squats (65 / 45 lb.)
   10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Red bands
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   6 overhead squats 
   6 chin-over-bar pull-ups *Jumping
From 3:00-6:00
   2 rounds of:
   8 overhead squats 
   8 chin-over-bar pull-ups*Jumping
From 6:00-9:00
   2 rounds of:
   10 overhead squats 
   10 chin-over-bar pull-ups*Jumping
Etc., following same pattern until you fail to complete both rounds

WOD 3-6-15

Skill
Snatch

15-12-9
Deadlift
KB swing
(1 min rest)
Bench press 3X8

12-9-6
Deadlift
KB swing
(1 min rest)
Bench press 3X8

9-6-3
Deadlift
KB swing
(1 min rest)
Bench press 3X8

WOD 3-5-15

Skill
Snatch practice


Tabata
Speed rope
Wall sit


20 minute AMRAP
12 Lunges (each)
12 Chin-ups
12 Ab mat sit-ups
12 Lat pulls

WOD 3-4-15

Skill
Snatch practice


Last man standing
Thrusters


5 minute burn out (reps matter)
Jump rope
50 crunches




Nutrition
Weigh ins! and nutrition discussion

WOD 3-3-15

Skill
Snatch progression practice

Deck of Death
hearts-box jumps
spades-HRPU
diamonds-ring dips
clubs-air squats

E5MOM
sprint

WOD 3-2-15

Skill Practice
Snatch

15.1- 9 minute AMRAP
RX
15 toes to bar
10 Deadlifts (115/75)
5 Snatches (115/75)

Scaled
15 hanging knee raises
10 deadlifts (85/55)
5 snatches  or ground to over head (85/55)

Red Band
15 toes to beam
10 deadlifts
5 Snatch or ground to overhead



15.1a
6 minutes to find 1RM Clean and Jerk

 

WOD 2-27-15

Shoulder Mobility Work


Warm up
3 Sumo-Deadlift(form-hip extension)
1 Sumo Deadlift High Pull


3 Shoulder Press
3 Push press (30% more)
3 Push/ Split Jerk (30% more)


WOD 2-26-15

Warm up
5 minute AMRAP
2roll up complex
10 standing internal and external rot (shoulder mobility)

5X
12 pushups
12 Toes to beam
12 Hip Extensions
12 Situps
12 Lunges each leg

5X
Sprints
Bear crawls

WOD 2-25-15



WOD(s)
Fran AND Karen




Everyone participating in the Spring15Challenge come ready to weigh in today and we will spend some time reviewing nutrition and getting recipes to help you reach your goals in the next 15 weeks!



WOD 2-24-15

Warm up


WOD
12 min AMRAP
8  Dead Rows
10 Rebel rows

12 min AMRAP
8 Bench Press
20 Ball Slams

12 min AMRAP
8 Deadlifts
30 Mt Climbers

Announcement

Due to inclement weather, there will be no Omada CrossFit classes meeting this evening or tomorrow morning.
Classes will resume at noon tomorrow, February 24.
Thank you see you then!

WOD 2-23-15

Skill
Kipping pull up break down

Skill WOD
3 Rope climbs
1 Monkey Bars
5-10 DU
1 Handstand Walk
1 Muscle up
3 Kipping Pull ups

WOD 2-20-15

AMRAP30
E2MOM-Row machine
25 Squat thrusters
25DU (75 s)
25 Plank jacks
25 lateral broad jumps

WOD 2-19-15



Mobility/Warm-up
Shoulders
hamstrings


5X
12 DL
9 Power Cleans
6 Push Press
3 Plate Pushes

WOD 2-18-15

Skill
Practice roll up(partner)

WOD
150 Banana Splits

WOD 2-17-15

Mobility/ Warm-up
Shoulders
hang clean progression

20-->10
Hang cleans

50 high knee jumps ropes

20-->10
Pushups

WOD 2-16-15



 5 Rounds

- 3 Back Squats
   Tempo-32X1
-25 unbroken KB Swings
-Banded Hip Flexor stretch (1min each)


5 Rounds
12 Wall Balls
12 Sit ups

5 Rounds
12 Box jumps
12 Step ups

WOD- 2-13-15

Friday the 13th WOD

Warm up


3X
13 min AMRAP (3 min rest)

13 Toes to bar
13 box jumps
13 dips
13 Ring or TRX Row