Saturday, December 29, 2012

Monday, December 31st

3 Rounds for time:
300 meter Row
15 KB SDHP (53/35)
30 Sit-ups
15 Push Press (95/63)
30 Air Squats

Tuesday, January 1st

Closed for New Years Day
Happy New Years!!!

Wednesday, January 2nd

For Time: "David's B-day Wod"
41 Pull-ups
41 Wall Balls
41 KB Swings
41 Box Jumps
41 Slam Balls
41 Double Unders (123 singles)

Thursday, January 3rd

12 minutes to determine Max Dead Lift
Then; 21 - 15 - 9
Handstand Push-ups
Power clean (95/63)
Goblet Squats (53/35)

Friday, January 4th

12 minutes to determine Max Shoulder Press
6,5,4 minute Amraps / 1 minute rest between rounds
4 Bear Complexes (clean, front squat, OH, back squat, OH)
8 Ring Dips
12 Ring Rows

Saturday, January 5th

Team Wod
Coaches Choice

Sunday, December 23, 2012

Monday, December 24th

Only one class at 9am
"Victoria"
5 rounds for time:
10 Thrusters (95/63)
14 Box Jumps
12 SDHP (53/35)
12 Burpees
27 KBS (53/35)

Tuesday, December 25th

Closed for Christmas
Merry Christmas!!!

Wednesday, December 26th

For Time:
20 Hang Cleans (95/63)
20 Pull-ups
20 Front Squats (95/63)
20 Ring Dips
40 Double Unders (120 singles)
10 Hang Cleans (95/63)
10 Pull-ups
10 Front Squats (95/63)
10 Ring Dips
40 Double Unders (120 singles)
5 Hang Cleans (95/63)
5 Pull-ups
5 Front Squats (95/63)
5 Ring Dips




Thursday, December 27th

EMOM for 10 minutes;
2 Position Clean & Jerk at 75% 1RM
*First rep. from the ground, second rep. from the hang position.
Then: Complete a full cycle of Tabata for each movement, count total reps.
Row for Calories
1 minute rest
Alternate: Burpees / Toes to Bar
1 minute rest
Alternate: Air Squats / Box Jumps
1 minute rest
Alternate: Sit-ups / Supermans

Friday, December 28th

5x3 Snatch Grip High-Pulls (75/45)
5x3 Snatch Balance (75/45)
1 minute rest between sets.
Then, 4 Rounds for time;
100 meter Shuttle Run
12 Wall Balls
100 meter Shuttle Run
12 Snatches (75/45)
*Rest between each round an equal amount of time that it takes the athlete to complete each round.

Saturday, December 29th

Team Wod
Coaches Choice

Sunday, December 16, 2012

December 17th, Monday

EMOM for 7 minutes
3 Front Squats with 2 second pause on the bottom of 1st rep.
Then 3 rounds for time of;
400 meter Row
8 Dead Lifts (185/123)
10 Pull-ups
12 Ring Push-ups

December 18th, Tuesday

7-5-3 minute Amraps / 1 minute rest between
5 Hang High Pulls (95/63)
7 Ring Dips
9 Thrusters (95/63)
12 Kettle Bell Swings

December 19th, Wednesday

40 Double Unders (120 singles)
30 Wall Balls (20/14)
20 Clean & Jerks (95/63)
10 Burpees
20 Back Squats (95/63)
30 Slam Balls
400 meter Run

December 20th, Thursday

Strength: Squat Cleans (5-3-3-2-2)
Start at 75% 1RM
Then, 4 rounds for time of;
200 meter Med Ball Run (20/14)
20 KB Cleans (53/35) *10 each arm
20 Goblet Lunges (53/35) *10 each leg

December 21st, Friday

Tribute to the Mayans
21 - 15 - 9
Handstand Push-ups
Med Ball Cleans
Box Jumps

December 22st, Saturday

Team Wod

Sunday, December 9, 2012

Monday, December 10th

3 Rounds for time of;
3 Bear Complex (95/63) consisting of;
      - 3 Dead lifts
      - 2 Power Cleans
      - 1 Front Squat to OH
6 Ring Dips
9 Pull-ups
12 Box Jumps

Tuesday, December 11th

Strength: (5-3-3-2-2) Shoulder Press
Start at 75% 1RM
Then: EMOM for 12 minutes;
Even minutes (0,2,4,6,8,10) 3 Back Squats at 75% 1RM
Odd minutes (1,3,5,7,9,11) 10 Burpee's
You must finish all burpee's before starting Back Squats.

Wednesday, December 12th

For Time;
30 Turkish Get-ups (35/26)
30 Butterfly Sit-ups
30 Front Squats with Bumper plate (15/10)
30 Power cleans (75/45)
30 Double Unders (90 singles)
30 Slam Balls
30 KBS
30 Goblet Lunges
30 minute Cap on Workout!


Thursday, December 13th

Skills Practice: Double Unders / Muscle Ups
for first 20 minutes, then;
"Karen"
150 Wall Balls for time

Friday, December 14th

5 - 5 - 5 minute Amraps / 1 minute rest between;
8 Toes to Bar
12 One Arm KB Squats (35/26)
15 Push-ups

Saturday, December 15th

Change in Scheduling!!
Meet at the box as usual,
Team Wod, Coaches Chose

Sunday, December 2, 2012

Monday, December 3rd

EMOM for 5 minutes
2 Back Squats with a 2 second pause at the bottom
at 75% 1RM
Then; 10 minute Amrap / 2 minute rest / 8 minute Amrap of:
10 Pull-ups
20 Jumping Lunges
10 Ring Dips
20 Sit-ups

Tuesday, December 4th

Strength: (5-3-3-2-2) Push Press
Start at 70% of 1RM and work up to 2RM
Then; 5 rounds for time of:
8 Dead Lifts (185/123)
12 Slam Balls
8 Toes to Bar
12 Box Jumps

Wednesday, December 5th

For time:
800 meter Row
40 KB SDHP (53/35)
20 Wall Balls
40 Burpees
20 Hang Snatches (75/45)
40 KBS (53/35)
20 V-ups
800 meter Row

Thursday, December 6th

EMOM for 5 minutes
2 Clean & Jerks at 75% 1RM
Then, 15 minute Amrap of;
8 Ring Dips
12 one arm KB snatches (6 each arm at 35/26)
8 Chest to Bar Pull-ups
12 Med Ball Cleans

Friday, December 7th

21 - 15 - 9
Handstand Push-ups
Front Squats (95/63)
Slam Balls

Saturday, December 8th

Team Wod
Coaches Choice

Sunday, November 25, 2012

Monday, November 26th

6 min. Amrap, Ab Tabata , 6 min. Amrap / 1 min. rest between
8 Ring Dips
12 Goblet Lunges
15 KB SDHP

Tuesday, November 27th

21 - 15 - 9
Dead Lift (135/85)
Slam Balls
Wall Balls

Wednesday, November 28th

Fight Gone Bad
Pull-ups
Burpees
Sit-ups
KB SDHP
Box Jumps

Thursday, November 29th

3 rounds
200 meter Med Ball Run
8 Push Press (75/45)
12 Kettle Bell Swings
8 Med Ball Cleans
12 V- Ups

Friday, November 30th

40 - 30 -20
Double Unders (x3 singles)
Plank Kettle Bell Pulls (35/26)
Air Squats

Saturday, December 1st

Team
400 meter Row / 20 Burpee Pullups (Partners Alternate)
40 Hang Clean to OH (75) (Do not sit weight down)
40 Burpee Box Jumps (20 each/alternating)
40 Partner Wall Balls
Finish with a 400 meter Run

Sunday, November 18, 2012

Monday, November 19th

Strength training: Push Press (5-3-3-2-2)
Start at 70% 1 rep. Max
Then, 4 rounds for time;
6 Ring Dips
9 Hang Cleans (95/53)
12 Slam Balls
15 Over the Box Jumps

Tuesday, November 20th

1500 meter Row for Time, Then;
8 - 6 minute Amraps / 2 minute rest between;
3 Wall Walks
5 Hang Clean to OH (85/45)
10 One Arm KB Squats (35/26, 5 each arm)

Wednesday, November 21st

Skills training: rope climb
Then, For Time;
50 double unders (150 singles)
40 KB Lunges
30 Toes to Bar
20 Burpee's
50 double unders (150 singles)

Thursday, November 22nd

Turkey Wod
Coaches Choice

Friday, November 23rd

6-6-6 minute Amraps / 1 minute rest between;
6 Chest to Bar Pull-ups
10 Push Press (95/53)
12 Front Squats (95/53)

Saturday, November 24th

Team Wod
Begin Wod with a 800 meter Bar Bell Carry
40 Jump over your partner burpee's
50 Med Ball Situps (25 each)
60 Thrusters (45/33 bar)
End Wod with a 200 meter Farmer's Carry

Sunday, November 11, 2012

Monday, November 12th

Hero Wod "Daniel"
For Time;
50 Pull Ups
400 meter Run
21 Thrusters (95/53)
800 meter Run
21 Thrusters (95/53)
400 meter Run
50 Pull Ups

Tuesday, November 13th

4 Rounds For Time;
7 Power Snatches (95/53)
14 Goblet Lunges (35/26)
7 Ring Dips
14 Box Jumps (24"/20")

Wednesday, November 14th

Strength: Clean & Jerk (5-3-3-2-2)
Start at 75% 1RM, Then;
21-15-9
Front Squats (95/63)
KB SDHP (53/35)
Wall Balls

Thursday, November 15th

Strength & Skills
Make Up Wods

Friday, November 16th

3 rounds; 8-6-4 minute Amraps / 1 minute rest between rounds;
8 OH Squats (75/33)
10 Burpee Pull Ups
12 KB Swings

Saturday, November 17th

Team Wod / Coaches Choice

Sunday, November 4, 2012

Monday, November 5th

12 minutes Strength Training: Back Squat (5-3-3-2-2)
Start at 70% of 1RM, increase each set by 5%, then;
12 minute Amrap of:
6 Hang Clean & Jerks (95/53)
12 Slam Balls
18 KBS



Tuesday, November 6th

4 rounds for time:
5 Dead Lifts (155/95)
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Air Squats

Wednesday, November 7th

3 rounds: 6 minute Amrap / 1 min rest.
5 Bear complexes consisting of;
(Clean to Front Squat to OH to Back Squat to OH)
10 Box Jumps
20 Weighted Planks (35/26)


Thursday, November 8th

Strength & Skills
Make up Wod

Friday, November 9th

20 minute Amrap of:
800 meter Row
8 Push Press (85/53)
8 Toes 2 Bar
8 Wall Balls

Saturday, November 10th

Team "Murph"

Sunday, October 28, 2012

Monday Oct. 29, 2012

20 minute AMRAP of:
500 meter row
5 Front squats, clean from the ground (75/53)
10 Slam balls
15 Kettle bell swings

Tuesday Oct. 30, 2012

8 Rounds for time of:
8 Toes to Bar
8 GTO (95/63)
8 Pull Ups
8 Box Jumps

Wednesday Oct. 31, 2012

3 rounds for time of:
5 minute AMRAP with one minute rest between rounds of
5 Hang Snatches (75/33)
7 Ring Dips
9 Wall Balls
Start each round were you ended the last. 

Thursday Nov. 1, 2012

Strength & Skills

Friday Nov. 2, 2012

2 rounds: 8 min. AMRAP/4 min. rest between rounds
30 double Unders (75 Singles)
7 Thrusters (85/63)
9 Pull Ups
12 KB SDHP

Saturday Nov. 3, 2012

09:00 AM CrossFit (Coach's Choice)
10:00 AM Basics

Sunday, October 21, 2012

Monday Oct. 22, 2012

CrossFit Benchmark "Elizabeth"
21-15-9
Power cleans (135/95)
Ring Dips

Tuesday Oct. 23, 2012

3 rounds: 4 min. AMRAP/1 min. rest of:
9 back squats off the rack (95/63)
9 Push Press or Jerk (95/63)
9 Burpee Box Jumps
9 KB SDHP

Wednesday Oct. 24, 2012

"Chipper"
60 Lunges (30 each leg)
30 Push ups
30 Med. Ball Cleans
30 Abmat Sit-ups
30 Pull ups
60 Lunges (30 each Leg)

Thursday Oct. 25, 2012

Skills & Strength Training

Friday Oct. 26, 2012

"Death by Clean & Jerk"
(115/75)

Saturday Oct. 27, 2012

09:00 AM Team WOD
10:00 AM Basics

Sunday, October 14, 2012

Monday Oct. 15, 2012

For Time:
2000 Meter Row for time, then:
21 - 15 - 9
Dead Lift (185/123)
Hand Release Push ups
V-ups

Tuesday Oct. 16, 2012

3 rounds: 6 minute AMRAP with 1 minute rest of:
9 C2B Pull ups
12 Goblet Lunges (53/35)
15 Kettle Bell SDHP (53/35)      
Start each round where you finished the previous.

Wednesday Oct. 17, 2012

4 Rounds for time of:
8 Wall Balls
10 Knees to Elbows
12 Slam Balls
15 Kettle Bell Swings

Thursday Oct. 18, 2012

Strength & Skills
Power Cleans (5-3-3-2-2)
Skills Training

Friday Oct. 19, 2012

20 minute AMRAP:
400 meter row
4 Bear Complex of:
Hang Clean to Front squat to Overhead (95/63)
8 Pull Ups
12 Box Jumps

Saturday Oct. 20, 2012

09:00 AM Team WOD
10:00 AM Basics

Sunday, October 7, 2012

Monday Oct. 8, 2012

12 min. skills training: Kettle bell snatch, then:
9,6,3 min. AMRAP / 1 min. rest between rounds of:
3 Wall Walks
6 Toes to Bar
12 Slam Balls

Tuesday Oct. 9, 2012

12 min. Strength Training: Push Press (5-3-3-3-2)
Start at 70% of 1RM
Then 4 rounds for time of:
8 Burpee Pull Ups
10 Kettle Bell Snatch (5 each arm) (35/26)
12 Medicine Ball Cleans

Wednesday Oct. 10, 2012

Fight Gone Bad Format of:
Pull Ups
Kettle Bell SDHP (53/35)
Box Jumps
Weighted Planks (35/26)
Push Press or Jerk (75/45)

Thursday Oct. 11, 2012

Strength & Skills
Back Squat (5-3-3-3-2)
Start @ 70% 1RM
Skills training: Handstand Holds

Friday Oct. 12, 2012

20 minute AMRAP of:
300m Row
6 Ring Dips
9 Hang Cleans (95/63)
12 Wall Balls
Then, Tabata 2 rounds/ 2 min. rest between

Saturday Oct. 13, 2012

8:00 AM Basics
9:00 AM Team WOD

Sunday, September 30, 2012

Monday Oct. 1, 2012


3 Rounds; 6 min AMRAP/1min rest of:
6 Ring Dips
12 Wall Balls
6 Hang Snatches (75/53)
12 Burpees

Tuesday Oct. 2, 2012


12 Minute AMRAP of:
10 Box Jumps
15 Slam Balls
30 Double Unders
Then 5 minute rest, then:
Tabata: Ab work

Wednesday Oct. 3, 2012


4 Rounds for time of:
5 Clean & Jerks (95/63)
20 KBS
5 Front Squats (95/63)
20 Mountain Climbers

Thursday Oct. 4, 2012


12 Minutes: Skills training / Turkish Get Ups, then:
EMOM for 20 Minutes:
3 Squat Cleans to Overhead

Friday Oct. 5, 2012


21 - 15 - 9
Deadlift (165/123)
Pull Ups

Saturday Oct. 6, 2012


08:00 AM Intros
09:00 AM Team WOD
10:00 AM Basics

Sunday, September 23, 2012

Monday Sept. 24, 2012


For Time:
400 Meter Row
40 Kettle Bell Swings (53/35)
40 Double Unders (100 single’s)
40 Weighted Planks (35/26) Kettle Bell
40 Abmat Sit ups
40 Air Squats

Tuesday Sept. 25, 2012


3 Rounds: 4 minute AMRAP with 1 minute rest of:
9 Handstand Pushups (Use box to Scale)
9 Front Squats (95/63)
12 Kettle Bell SDHP
Start each round where you finished the previous.

Wednesday Sept. 26, 2012


4 Rounds for time of:
10 Overhead squats (75/45)
15 Pushups
10 Toes to Bar
15 Slam Balls

Thursday Sept. 27, 2012


Strength & Skills
Hang Power Snatch (5-3-3-2)
Start with (45/33) bar, and then add weight each set
Skills training: Double Unders, Handstand holds,
Kipping Pull-ups, Med Ball Cleans, etc.

Friday Sept. 28, 2012


20 min AMRAP of:
250 Meter Row
Bear Complex of:
3 Deadlifts, 2 Hang Cleans, 1 Overhead (95/63)
10 Pull-ups
15 Box Jumps

Saturday Sept. 29, 2012


09:00 AM Team WOD
10:00 AM Basics

Tuesday, September 18, 2012

Monday Sept. 17, 2012

12 min. to determine 1RM Push Jerk
THEN, 21-15 -9
TOE'S TO BAR
BURPEE'
SQUATS

Tuesday Sept 18, 2012

DEAD LIFT (5-3-3-3-2)
Start at 70% of 1RM
Then, 3 rounds for time of:
300 M ROW
20 KBS
PUSH PRESS (75/53)

Wednesday Sept. 19, 2012

FIGHT GONE BAD
PULL UPS
WALL BALLS
KB SDHP
BOX JUMPS
PUSH PRESS (75/53)

Saturday, September 15, 2012

Thursday Sept. 20, 2012

STRENGTH & SKILLS

HANG CLEANS (5-3-3-3-2)
START @ 70% 1RM
HANDSTAND PUSH UPS/SKILLS TRAINING

Friday Sept. 21, 2012


20 MIN AMRAP OF:
200M ROW
5 RING DIPS
10 PULL UPS
15 BOX JUMPS

Saturday Sept. 22, 2012


9AM TEAM WOD

10AM BASICS

Saturday, September 8, 2012

Monday Sept. 10, 2012

Strength: 12 min. to determine Max Shoulder Press
WOD: 5 rounds for time of:
200m row
20 KB SDHP

Wednesday Sept. 12, 2012

WOD: 3 rounds for time of:
5 Clean & Jerks (115/63)
10 Ring Dips
200m run

Friday Sept. 14, 2012

Skills: Snatch
WOD: 12 min. Amrap of:
10 pullups
20 abmat situps
30 double unders

Saturday Sept. 15, 2012

9am Team Wod

10am Basics

Monday, September 3, 2012

Monday, September 3rd

3 round Amrap with 1 min. rest between rounds,:
1st round 6 min, 2nd round 4 min, 3rd round 2 min. of:
5 Front Squats
10 Toes to Bar
15 Slam Balls (20/15)
Start each round where you ended the last round.

Wednesday, September 5th

4 rounds for time of:
400 meter run
5 dips
10 pullups
15 abmat situps

Friday, September 7th

Begin WOD with a 500 meter row then 3 rounds of:
7 Clean & Jerks (115/63)
12 Burpee’s
15 Kettle Bell Swings
The finish WOD with a 400 meter Run

Saturday, September 8th

8am Basic
9am Team WOD

Saturday, August 25, 2012

Monday Aug 27, 2012

3 Rounds of, 4 min. Amrap’s with 1 min. rest between rounds of:
10 pullups
10 Ring Dips
10 Burpee’s
Start each round where you ended the previous round.

Wednesday Aug 29, 2012

40 – 30 – 20 reps for time of:
Wall Balls
Double Unders (x3 for singles)
Kettle Bell Sumo Deadlift Highpulls

Friday Aug 31, 2012

5 rounds for time of:
15 Hang Cleans (135/83)
15 Burpee’s
15 Box Jumps

Saturday Sept 1, 2012

8am Basics
9am Team Wod

Saturday, August 18, 2012

Monday Aug 20, 2012

12 minutes to determine Max Back Squats
Then...
4 rounds for time of:
3 minute AMRAP's with one minute rest between rounds of...
3 Squat Cleans
6 Wall Balls
9 Hand Release Push ups
Start each round were you ended the last round for total reps

Wednesday Aug 22, 2012

12 minutes to determine max Power Clean
Then...
"Grace" 30 reps of:
Clean & Jerk (135/95)

Friday Aug 24, 2012

1000 meter row for time
Then 12 minute AMRAP of:
5 Front Squats (95/65)Lbs
15 Kettle bell swings (1/7.5)Pood
25 Double Unders (75 singles)

Saturday Aug 25, 2012

8am Basics
9am Team Wod

Monday, July 30, 2012

Monday August 13, 2012

12 Minutes to Determine Max Deadlift
Then...
4 Rounds for Time of:
10 Pull Ups
20 Hand Release Push Ups
30 Ab Mat Sit Ups
40 Air Squats

Wednesday, Aug 15, 2012

12 Minutes to Determine Max Push Press
Then...
21 - 15 - 9 for Time of:
Dead Lift (185/135)
Wall Balls

Friday August 17, 2012

500 Meter Row for Time
Then...
5 push press (75/53)
10 Box Jumps
15 kettle bell swings

Saturday August 18, 2012

8am Basics
9am Team Wod