Friday 2/1/19

WOD
Open 16.1
20 min AMRAP
25ft OH lunge (95/65)
8 burpees
25ft OH lunge
8 C2B

Announcements
Here is the video for Open 16.1,  Each week during the Open, CrossFit will put out these videos which helps explain the workout and the standards. 

https://www.youtube.com/watch?v=HtKb8Juxw9w

Thursday 1/31/19

WOD
"CrossFit UNO"
Red - push ups
Blue - weighted sit ups
Green - supermans
Yellow - Box jumps (24/20)
Reverse - everyone start over
Draw 2 - everyone add 2 reps
Draw 4 - you add 4 reps
WILD - everyone run 4 laps around the rig

Stamina 
ROMWOD

Wednesday 1/30/19

Strength
20 mins to find 1 rep max Thruster

WOD
"Double Up"
12 min AMRAP
30 DU
15 Deadlift (225/155)
30 DU
15 TTB

Tuesday 1/29/19

Strength
Every 90 secs for 5 rounds
5-10 kipping HSPU + 2 power cleans @ 70-80%

WOD
"Bee's Knees"
5 Rounds
1 min KBS (55/35)
1 min cal Bike
1 min Medball cleans (20/14)
1 min Rest

Monday 1/28/19

Strength
EMOM x 10 mins
1 push jerk + 1 split jerk @ 75%

WOD
"Vader"
3 Rounds for Time
24/17 cal Row
21 wallballs
18 alt DB snatch (50/35)
15 lateral burpees over DB

Saturday 1/26/19

TEAM WOD
"Saving Grace"
Teams of 3
25 min AMRAP
3 round buy in: 60 push ups and 30 pull ups
then
30 clean and jerks @ 95/65
30 clean and jerks @ 115/80
30 clean and jerks @ 135/95
max clean jerks @ 155/105

Friday 1/25/19

WOD
Open 14.5 & 16.5 Repeat
21-18-15-12-9-6-3
Thrusters (96/65)
Bar facing burpees

Stamina
100 hollow rocks

Announcements: Good luck to our athletes competing at the Oswego Cold Steel Classic on Saturday. We encourage members to go out and support our numerous teams and cheer them on.

Thursday 1/24/19

Strength
EMOM x 10 mins
Even: 10 HSPU
Odd: 10 cal Bike

WOD
"Made of Steel"
3 sets NFT
8 Russian leans
10 back extensions
12 barbell bench press
16 close grip DB floor press
Max effort L sit hold

Wednesday 1/23/19

Strength
"Barbell Cycling"
21 Push press (75/55)
15 Push press (115/75)
9 Push press (135/95)
15 Push press (115/75)
21 Push press (75/55)

WOD
"Quick Draw"
4 Rounds for Time
300m Row
20 alt pistols
15 box jump overs (24/20)
10 KBS (70/55)

Tuesday 1/22/19

Strength
20 mins to find max Snatch (power or squat)

WOD
"Joker"
1-10 TTB
10-1 Deadlift (225/155)

Monday 1/21/19

Strength
EMOM x 12 mins
Even: 1 Front Squat @ 75%
Odd: 3 Back Squats (same weight)

WOD
"Clean Sheet"
3 min AMRAP
10/7 cal Row
9 power cleans (95/65)
Rest 3 mins
3 min AMRAP
10/7 cal Row
7 hang squat cleans (115/80)
Rest 3 mins
3 min AMRAP
10/7 cal Row
5 squat cleans (135/95)

Saturday 1/19/19

TEAM WOD
Teams of 3
300 singles
100 box jump overs
100 Thrusters (115/80)
100 pull ups
100 Thrusters
300 singles

Friday 1/18/19

WOD
OPEN REPEAT
16.4 & 17.4
13 min AMRAP
55 Deadlift (225/155)
55 wallballs (20/14)
55 cal Row
55 HSPU

Thursday 1/17/19

WOD
"Carry me Away"
10 Rounds (NFT)
2 stone to shoulder
2 lengths farmer carry
2 lengths OH carry
200m Row

Stamina
ROMWOD

Wednesday 1/16/19

Strength
Snatch work
O-5 min EMOM OH Squats
5-10 min EMOM 3 Snatch balance
10-15 EMOM 1 Squat Snatch

WOD
"DB Freddy Krueger"
21-15-9
DB Snatch each side (50/35)
Burpees over DB

Tuesday 1/15/19

Strength
Gymnastics conditioning
2 Rounds (NFT)
5 MU + 50 DU
4 MU + 50 DU
3 MU + 50 DU

WOD
"Crash Course"
3 Rounds for Time
30/20 cal Row
21 weighted sit ups
15 C2B
9 SDLHP (105/75)

Monday 1/14/19

Strength
25 mins
Max Clean & Jerk

WOD
"High and Heavy"
7 min AMRAP
5 box jumps (30/24)
3 cleans (225/155)

Saturday 1/12/19

Announcements
Jack Frost In-House competition day!!!

Remember to have fun.

Doors open at 8am

Judges briefing at 8:30 am
Heat 1 will begin promptly at 9am
Warm up area will be roped off (you will be responsible for your own warm up)

Bring snacks/change of clothes/folding chairs

Remember to check your Heat time on the closet doors

Friday 1/11/19

WOD
"Three Wise Men"
4 min AMRAP
5 hang squat snatch (135/95)
10 bar facing burpees
Rest 2 mins
4 min AMRAP
10 power cleans (135/95)
20 pull ups
Rest 2 mins
4 mins AMRAP
15 box jumps over (24/20)
30 wallballs (20/14)

Thursday 1/10/19

Strength
3 sets 25/16 cal Row (rest 30 sec between each set)
Rest 1:30
3 sets 20 cal/10 cal Row (rest 30 sec between each set)

WOD
"Man up"
EMOM x 14 mins
Even: 2 Man makers
Odd: 15 V-ups

Wednesday 1/9/19

Strength
4 sets of Clean Complex
High hang squat clean + 1 low hang squat clean + 1 full squat clean

WOD
"DB Day"
15 min AMRAP
15 TTB
12 DB reverse lunges (50/35s)
9 DB clean and jerks

Tuesday 1/8/19

Strength
Rope climbing conditioning
5 sets of 1 rope climb + 40 DU (80 singles)

WOD
"Get up"
50 mtn climbers
20 box jumps
50 mtn climbers
20 burpees
50 mtn climbers
20 box jumps
50 mtn climbers
20 burpees

Monday 1/7/19

Strength
Every 90 secs 1 power snatch for 10 rounds

WOD
"Hustle and Flow"
18 min AMRAP
5 round buy in:
200m Row and 10 OHS (95/65)
then AMRAP in the remaining time of
5 C2B
7 HSPU
21 air squats

Saturday 1/5/19

Announcements: Nutrition Challenge kick off meeting at 8:00 am today!  Stay and join us for Team WOD after.

TEAM WOD
21 min AMRAP
400m Row (split)
21 box jumps
15 burpees
9 KBS (70/55)
Partners can split reps or alternate movements except for the row, both partners do 200m each time

Friday 1/4/19

Announcements: Nutrition Challenge Kick off meeting will be on Saturday at 8am.

WOD
"John Williamson"
EMOM x 36 mins
0-6 EMOM
10 pull ups
6-12 EMOM
5 squat cleans (155/105)
12-18 EMOM
10 TTB
18-24 EMOM
5 S2OH (155/105)
24-30 EMOM
10 HR push ups
30-36 EMOM
5 OH squats (155/105)

Thursday 1/3/19

Strength
EMOM x 10 mins
Even: 2 TGU
Odd: 20-30 Russian Twists

WOD
"Ms. Dash"
21-18-15-12-9
SDLHP (95/65)
Push press (95/65)
Cal Row

Wednesday 1/2/19

Strength
20 mins to find 1 rep max Front Squat

WOD
"Smooth Criminal"
15 min AMRAP
60 DU
30 Wallballs
15 Deadlifts