Thursday, March 31, 2016

WOD Friday 4/1/16

Warm Up
10 Air Squats
10 Long Jump
2 TGU
10 Pull ups


Strength
EMOMx10min 
E: 10 Jump Squats
O: 2TGU 

WOD
15 Min Amrap

5 Thrusters(115/85) 
10 Pull -ups
15 Cal Row

Wednesday, March 30, 2016

WOD Thursday 3/31/16

Warm Up
10 Strict press
5 Snatch
10 OHS
10 Lunges
10 Box Jumps


Strength
EMOMx10
E: 10 Push Press
O: 10 OH Lunge (Snatch Grip) 
Same Weight

WOD
12min Amrap 
10 Wall Balls (20/14)
10 Box Jump (24/20)
10 Cal

Tuesday, March 29, 2016

WOD Wed 3/30/16

Warm Up
5 Hang clean 
10 snatch
5 Dips 
25 DU
200 Run


Strength
EMOM x 12
E: 2 Power Snatch
O: 100 Run 

WOD
4 RFT
10 Hang Clean (115/80)
5 Ring Dips
25 DU

Monday, March 28, 2016

WOD Tuesday 3/29/16

Warm Up
10 Box Jumps
5 Squat Snatch 
10 OHS
5 C2B


Strength
EMOM x 10
3 MU or 6 Pull up + 6 Dips

WOD
3 RFT
12 Box Jumps (24/20)
12 OHS (115/80)


Sunday, March 27, 2016

WOD Monday 3/28/16

Warm Up
10 Deadlifts
5 Hang Cleans 
5 F. Squats
5 Snatches
10 Cal row


Strength
E2MOMx10
1 Deadlift + 1 Hang Squat Clean + 1 F.Squat (75%)

WOD
9-15-21
Cal Row 
Snatches (115/

Friday, March 25, 2016

WOD Friday, March 25, 2016

Open WOD 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar facing Burpees

Men - 95 lb.
Women - 65 lb.

*For scaling options and standards, visit games.crossfit.com

Wod Sat 3/26/16

Team WOD

Teams of 3
For time complete:

400m Run Relay
 100 Front Squats (135/95)
 75 Pull-ups
 50 S2OH (135/95)
 25 HSPU 
400m run together

Wednesday, March 23, 2016

Wod Thursday 3/24/16

Warm Up
400 Run
10 Wall Balls
10 Push Jerk
10 Deadlifts
Leg Swings 
Hamstring Swing 


Strength
For Time:
400 run
20 Wall Balls
100 run

WOD

3RFT
10 Jerks (135/95)
10 Sit Ups
10 Deadlifts (135/95)

Tuesday, March 22, 2016

WOD Wed 3/23/16

Warm Up
10 KB/DB Snatch
10 Cleans
10 Pull UPs
10 Goblet Squats


Strength
EMOMx10
E: 6 KB/DB Squat Snatch
O: 2 R. Twisters

WOD
For Time / 12min
10 Snatch (135/95)
2 TTB
8 Snatch
4 TTB
6 Snatch
6TTB
4 Snatch
8 TTB
2 Snatch
10 TTB

Monday, March 21, 2016

WOD Tuesday 3/22/16

Warm Up

10 Cleans
10 Push Ups
10 Pull ups
Squat Stretch
Shoulder Opener

Strength

5 x 3 B. Squats @ 80%


WOD

3RFT/9Min

5 Cleans 225/155
10 Bar Face Burpees
15 C2B

Sunday, March 20, 2016

WOD Monday 3/21/16

Warm Up

10 Air squats
25 DU
10 Box jumps
10 cal Row
10 Push Press

Strength

EMOM x 10

Even:  50 DU
Odd: 10 Alternating Pistols or  30 air squats


WOD

21-15-9

Thrusters (95/65)
Box Jumps (24/20)

Friday, March 18, 2016

WOD Sat 3/19/16

Partner WOD
Split Reps

Partner WOD

16Min Amrap
10 Front Squats (185/135)
20 Burpees
30 Pull ups 

Split Reps!

WOD Friday 3/18/16

WOD

Open 16.4
13 min. AMRAP:


55 deadlifts
55 wallballs
55 calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball
For scaling options and standards see games.crossfit.com

Wednesday, March 16, 2016

WOD Thursday 3/17/16

Warm Up
Races
Coach's Choice

Strength

5-4-3-2-1


WOD

For Time:

50 Wallballs

*Every time the Ball stops moving do 5 Burpees!

Tuesday, March 15, 2016

WOD Wed 3/16/16

Warm Up
400 Run
10 Thrusters 
25 DU
Calf Stretch
Hamstring swing

Strength

For Time:
800 Run



WOD

For Time:

21 Thrusters (95/55)
50 DU
15 Thrusters
50 DU
9 Thrusters
50 DU

Monday, March 14, 2016

WOD Tuesday 3/15/16

Warm Up

10 Push ups
10 Dips 
10 Snatches
10 Lat Box Jumps
Shoulder Opener

Strength

EMOM x 6

6 HSPU


WOD

3 RFT/12 mins

5 Ring MU
10 Snatch (135/95)
25 Box Jumps (24/20)

Sunday, March 13, 2016

WOD Monday 3/14/16

Warm Up
High Knee / Butt Kicker
200 Run
5 Pullups
5 Cleans 
5 F. Squats

Strength

EMOMx10
5 Deadlifts (225/135) + 10 Box Jumps


WOD

4RFT/12min

2 BMU / 5 Jumping C2B
100m Sprint
4 Squat Cleans (225/135)
100m Sprint

Friday, March 11, 2016

WOD Sat 3/12/16

WOD
Partner WOD
2min
Max Reps of Shoulder to Overhead (135/95)
2min 
Max Reps Box Jumps (24/20)
2min
Max Reps Burpees
2min
Max Reps Deadlifts (225/135)
2min
Max Cal Row

Wednesday, March 9, 2016

WOD Thurs 3/10/16

Warm Up

10 Push ups
10 Wall balls
10 KBS
10 Sit ups

Strength

For Time:
10 HSPU
10 Wall balls
10 Pull ups

WOD

21-15-9

KBS  (55/35)
Sit ups
Sprint Down and back after each Round!

Tuesday, March 8, 2016

WOD Wed 3/9/16

Warm Up

5  Dips
10 Air Squats
10 Push ups
5  Pull ups
Pigeon Stretch

Strength

Warm up to a 2 rep Max - Back Squat
Rep 10-8-6-4-2

WOD

7 min AMRAP

5  MU
25 Wall Balls
15 Burpees

Monday, March 7, 2016

WOD Tues 3/8/16

Warm Up

25 DU
10 Cal Row
10 Snatch 
10 Thrusters
10 Clean & Jerk

Strength
EMOM x 10 min
20 Russian Twists
25 DU

WOD
For Time: 15 min. Cap

Cal Row 15/12
10 Snatches (135/95)
Cal Row 15/12
10 Clean and Jerk (135/95)
Cal Row 15/12
10 Thrusters (135/95)

Sunday, March 6, 2016

WOD Monday 3/7/16

Warm UP

10 Hang Cleans
10 Push Ups
10 Air Squats
5TTB

Strength

EMOMx10

E: 10 KBS
O: 10 Shoulder Taps

WOD

3 RFT

20 Pistols
5 MU
10 Hang Cleans(135/95)

Friday, March 4, 2016

Sat WOD


WOD 

Max Reps

EMOMx21Min.

Min 1: max Cal Row
Min 2: Max Suttle Run
Min 3: Max Power Cleans 135/95


Wednesday, March 2, 2016

WOD Thursday 3/3/16

Warm UP

1 Rope Climb
10 Cleans
5 Pull ups
10 TTB

Strength

For Time
1 Rope Climb
2 MU
3C2B
4TTB
5 Snatches 135/95

WOD

4 Rounds/10min

250 Row
5 Cleans (135/95)
5 B. Squats
10 Swipers

Tuesday, March 1, 2016

WOD Wed 3/2/16

Warm UP

10 Cleans 
10 Split Jerk
High knee 
Butt Kicker
10 KB / DB Snatch

Strength

EMOMx10
E: 1 Squat Clean & split jerk @75%
O: 50 MTN Climbers

WOD
 AMRAP x 6min
2 Alt KB/DB Snatch (70/55)
1 Sprint
4 Alt KB/DB Snatch
1 Sprint 
6 Alt KB/DB Snatch 
1 Sprint