Monday, 11/20/17
“CrossFit Open Workout 13.2” 10 Minute AMRAP of 5 Shoulder-to-Overheads (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#) 10 Deadlifts (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#) 15 Box Jumps (Rx: 24″/20″ L2/L3:...
View ArticleSaturday, 11/25/17
WOD 5 RFT of 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′) 30 Sit-ups 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
View ArticleTuesday, 12/5/17
WOD Today’s Skill = Handstand Hold & Handstand Walk Practice/Progressions 5 Rounds for time: 15 Calorie Row 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″) 25 KB Swings (Rx:55#/35#, L2:35#/25#,...
View ArticleMonday, 12/11/17
WOD Clean Complex (1 Squat Clean + 2 Front Front Squats) 1RM 3 Rounds for time: 500m Row 12 Deadlifts (Rx: Bodyweight, L2: 80% Bodyweight, L3: 60% Bodyweight) 21 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)...
View ArticleMonday, 12/18/17
WOD Split Jerk – 6×2 (Same Weight for all 6 sets – 85-90% if 1RM is know) 15 Minute AMRAP: 8 Toes to Bar (L2/L3: Knee Raises) 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″) 12 Push-ups
View Article’12 Days of Christmas WOD’ // 12/23/17
12 Days of Christmas *Progress through the workout just like the 12 days of Christmas is sung. Start with 1, then complete 2+1, then 3+2+1, etc. 1 Push Press (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 2...
View ArticleThursday, 12/28/17
WOD Today’s Skill: Double Under Practice/Progressions 2 Rounds for time: 100 Double Unders (L2: 50 Double Under Attempts, L3: 200 Singles) 75 Russian KB Swings (Rx:35#/25#, L2:25#/15#, L3:15#/10#) 50...
View ArticlePartner WOD Saturday! // 12/30/17
WOD *PARTNER WOD – Switch Whenever (Must do an equal amount of work on each movement)* 25 Minute AMRAP: 4 Rounds of: 30 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) 30 Box Jumps (Rx: 24″/20″ L2/L3:...
View ArticleFriday, 1/12/18
WOD Weighted Push-ups – 5RM 20 Minute AMRAP: 200m run 15 Pull-ups (L2/L3: Banded Pull-ups) 200m run 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
View ArticleMonday, 1/22/18
WOD Deadlift – 5×5 (Same weight for all 5 sets – 80% if 1RM is known) *NO TOUCH AND GO* 5 Rounds: 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″) 15 Sit-ups 10 Overhead Squats (Rx:95#/65#, L2:65#/45#,...
View ArticleTuesday, 2/6/18
WOD Push Press – 3×8 (Same weight for all 3 sets) 7 Minute AMRAP: 10 Burpees 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″) -Rest 4 minutes- 7 Minute AMRAP: 10 Burpees 10 Toes-to-bar (L2: Knee Raises)
View ArticleMonday, 2/12/18
WOD Clean Complex (1 Clean Pull + 1 Clean + 2 Front Squats) – 1RM For time: 30-20-10 of Pull-ups (L2: Banded Pull-ups) Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″) Buy-out: 1 Mile Run
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Friday, 2/23/28
WOD Power Jerk – 3×5 (Same weight for all 3 sets – 80% if 1RM is known) 5 Rounds for time: 21 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″) 15 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3:...
View ArticleWednesday, 2/28/18
WOD Romanian Deadlift – 3×10 (Same weight for all 3 sets) 3 rounds for time of: 10 Cleans (Rx:155#/105#, L2:125#/85#, L3:95#/65#) 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″) 30 Wall Balls (RX: 20# to...
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