• Daily WOD Blog

    09212020 – 09262020

    Monday 9-21-20

    For time:

    50 Row Calories

    50 Handstand Push-ups

    50 L-Sit Pull-ups

    50 Sumo Deadlift High-pulls, 95/65 lbs

    50 Inverted Burpees

    50 Toes-to-bars

    50 Row Calories


    Tuesday 9-22-20

    2017 CrossFit Games – Heavy 17.5

    10 rounds for time of:

    9 Thrusters, 125/85 lbs

    35 Double Unders

    Then

    Parallette Pass Throughs 1×30


    Wednesday 9-23-20

    For 4 cycles:

    AMRAP in 3 mins of:

    9 Medicine Ball Push-ups

    12 Alternating Pistols

    Rest 1 min between each cycle.

    For each cycle restart the AMRAP.

    Then

    SLIPS For quality:

    Scales

    L-Sits

    Handstands

    Planks

    Stretching


    Thursday 9-24-20

    Hang Power Snatch 5-5-5-5

    Snatch 2-2-2

    Overhead Squat 1-1-1

    Use the heaviest weight you can for each set. Rest as needed between sets.

    Then

    Freestanding Handstand : Max Hold


    Friday 9-25-20

    For time:

    Run, 1600 m

    Rest 3 mins

    Run, 1200 m

    Rest 2 mins

    Run, 800 m

    Rest 1 min

    Run, 400 m

    Then

    2 rounds for quality of:

    Forearm Plank Hold, 30 secs

    L Side Plank, 30 secs

    R Side Plank, 30 secs

    Reverse Plank, 30 secs

    Rest 1 min


    Saturday 9-26-20

    (Partner) Every 1 min for 36 mins, alternating between:

    1 Round Cindy

    12 Row Calories

    5 Clean & Jerks, 115/75 lbs

  • Daily WOD Blog

    09152020 – 09192020

    Normal schedule.

    Tuesday 9-15-20

    10-8-6-4-2-4-6-8-10 reps, for time of:

    Pull-up

    Alternating Turkish Get-up, pick load

    Then

    Tabata Hollow Body Hold
    Tabata Superman Hold
    Tabata Hollow Body Rock

    The Tabata interval is 20 secs of work followed
    by 10 secs of rest for 4 intervals.
    Tabata score is the total reps performed in all of the intervals.


    Wednesday 9-16-20

    Overhead Squat With 3 Sec Pause 2-2-2-2-2
    Use the heaviest weight you can for each set.
    Rest 1:30 between sets.

    Then

    For time:
    12 Handstand Push-ups
    L-Sit, 1 min
    9 Handstand Push-ups
    L-Sit, 1 min
    6 Handstand Push-ups
    L-Sit, 1 min
    3 Handstand Push-ups
    L-Sit, 1 min

    Then

    3 rounds for quality of:
    16 Barbell Floor Wipers
    Plank Hold, 45 secs


    Thursday 9-17-20

    4 rounds for quality of:
    20 Dumbbell Deadlifts, pick load
    20 Dumbbell Reverse Lunges, pick load
    20 Dumbbell Front Squats, pick load
    20 Dumbbell Reverse Alternating Lunge With Rotations, pick load
    20 Dumbbell Hang Power Clean + Push Press, pick load
    Run, 400 m


    Friday 9-18-20

    Every 1 min for 30 mins, alternating between:
    20 Row Calories
    15 Burpees
    30 Double Unders

    Then

    3 rounds for quality of:
    L-Sit Hold, 30 secs
    10 Parallette Pass Throughs


    Saturday 9-19-20

    Suprise Weaver WOD; I’ll see you guys at 9:30 AM.

  • Daily WOD Blog

    09142020

    Reminder: Starting today, we will no longer have the 6PM class on Mondays.

    Stay up to date with weather closures by following us on social media. Childcare will be closed at 2PM tomorrow (9/14/20).

    Tabata Row Calorie

    Rest 1 min

    Tabata Toes-to-bar

    Rest 1 min

    Tabata Lateral Med Ball Throw, pick load

    Rest 1 min

    Tabata American Kettlebell Swing, 50/35 lbs

    The Tabata interval is 20 secs of work followed by 10 secs of rest for 10 intervals. Tabata score is the total reps performed in all of the intervals.

    Then

    3 rounds for quality of:

    20 Weighted Box Step-ups, pick load

    10/5 Strict Pull-ups

  • Daily WOD Blog

    09082020 – 09112020

    Tuesday 9-8-20

    Complete as many rounds as possible in 30 mins of:

    15 Burpees

    Run, 400 m

    Then

    Forearm Plank Hold : Max Hold


    Wednesday 9-9-20

    Back Squat : 20 Rep Max

    Record your best Back Squat 20 rep max lift.

    Then

    Complete as many rounds as possible in 12 mins of:

    12 Alternating Dumbbell Power Snatches, 65/35 lbs

    10 Toes-to-bars

    30 Unbroken Double Unders


    Thursday 9-10-20

    2014 CrossFit Games – Midline March

    3 rounds for time of:

    25 GHD Sit-ups

    Handstand Walk, 50 ft

    Overhead Walking Lunge, 155/115 lbs, 50 ft

    Then

    3 rounds for quality of:

    Hollow Body Roll-to-Superman, 30 secs

    Plank Jacks, 30 secs

    L-Sit Hold, 10 secs


    Friday 9-11-20

    Teams of 3, Waterfall style:

    Each team member will complete 5 rounds for time of:

    Sprint, 200 m

    9 Strict Pull-ups

    11 D-Ball Ground-to-Over Shoulders, pick load

  • Daily WOD Blog

    09072020 – Labor Day

    We will only have one class at 9:30 AM today.

    “The Hammy”

    For time:

    Row, 1000 m

    7 Squat Clean & Jerks, 135/95 lbs

    50 Push-ups

    7 Squat Clean & Jerks, 135/95 lbs

    50 AbMat Sit-ups

    7 Squat Clean & Jerks, 135/95 lbs

    50 Box Jumps, 24/20 in

    7 Squat Clean & Jerks, 135/95 lbs

    50 Pull-ups

    7 Squat Clean & Jerks, 135/95 lbs

    Row, 1000 m

  • Daily WOD Blog

    08312020 – 09042020

    Monday 8-31-20

    4 rounds for quality of:

    Pike Handstand Shoulder Tap, 45 secs

    Snow Angel, 45 secs

    Lateral Jump, 45 secs

    Russian Twist, 45 secs

    Rest 45 secs

    Then

    Complete as many rounds as possible in 8 mins of:

    16 Jump Planks

    8 High To Low Planks

    16 Plank Jacks

    8 Plank To Knee Taps

    Then

    Row 500 m TT


    Tuesday 9-1-20

    Overhead Squat 1-1-1-1-1, using heaviest weight per set

    Front Squat 1-1-1-1-1, using heaviest weight per set

    Back Squat 1-1-1-1-1, using heaviest weight per set

    Try to increase the load on each of the fifteen sets.

    Then

    For time: 30 Box Jumps, 24/20 in

    Then

    Hollow Body Roll-to-Supermans 2×20


    Wednesday 9-2-20

    Sprint : 10x 200 m , rest 1:30

    Then

    3 rounds for quality of:

    Hanging Windshield Wipers On Pullup Bar, 30 secs

    Plank Hold, 1 min


    Thursday 9-3-20

    10 rounds, 1 min each, of:

    3 Thrusters, 185/125 lbs

    Shuttle Sprint, 60 yd (5-10-15 yd)

    max reps in remaining time Chest-to-bar Pull-ups

    Then

    3 rounds for quality of:

    Handstand Hold, 20 secs

    L-Sit Hold, 30 secs

    Dead Hang, 10 secs


    Friday 9-4-20

    Find your Floor Press 3 Rep Max.

    Then

    “J.T.”

    21-15-9 reps, for time of:

    Handstand Push-up

    Ring Dip

    Push-up

    Then

    Downward Dog To Cobra Press Ups 1×20

    In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

  • Daily WOD Blog

    08242020 – 08282020

    Please follow our Facebook page for possible closures due to the storms this week.

    Monday 8-24-20

    For time: 150 Burpees

    Accessory: 3 rounds for quality of:

    20 Weighted Box Step-ups, pick load

    10/5 Strict Pull-ups


    Tuesday 8-25-20

    “Rowing Helen”

    3 rounds for time of:

    Row, 400 m

    21 Kettlebell Swings, 53/35 lbs

    12 Pull-ups

    Accessory:

    Tabata Hollow Body Hold

    Tabata Superman Hold

    Tabata Hollow Body Rock


    Wednesday 8-26-20

    Tabata Handstand Push-up

    Rest 1 min

    Tabata Single Leg Squat

    Rest 1 min

    Tabata Push-up

    Rest 1 min

    Tabata Jumping Lunge

    The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

    Accessory: 3 rounds for quality of:

    16 Barbell Floor Wipers

    Plank Hold, 45 secs


    Thursday 8-27-20

    “DT”

    5 rounds for time of:

    12 Deadlifts, 155/105 lbs

    9 Hang Power Cleans, 155/105 lbs

    6 Push Jerks, 155/105 lbs

    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

    Accessory:

    Tabata Strict Hanging Knee Raise

    Tabata Kipping Pull-up

    Tabata Downward Dog To Cobra Press Up


    Friday 8-27-20

    Every 3 mins for 30 mins do:

    60 Double Unders

    20 Dumbbell Thrusters, 50/35 lbs

    Accessory: 3 rounds for quality of:

    L-Sit Hold, 30 secs

    10 Parallette Pass Throughs

  • Daily WOD Blog

    08172020 – 08212020

    Monday 8-17-20

    Deadlift 3-3-3-3-3

    Then

    Complete as many rounds as possible in 6 mins of:

    3 Toes-to-bars

    6 Push-ups

    9 Air Squats


    Tuesday 8-18-20

    Every 1 min for 12 mins: 2 Overhead Squats

    Then

    5 rounds for time of:

    Sprint, 200 m

    7 Overhead Squats, 95/65 lbs


    Wednesday 8-19-20

    Row : 6x 300 m, rest 1:30

    Then

    5 rounds for quality of:

    5 Strict Muscle-ups

    15 GHD Sit-ups


    Thursday 8-20-20

    In 20 mins do:

    Run, 1 mi

    then in the remaining time, AMRAP of:

    5 Power Snatches, 155/105 lbs

    5 Box Jumps, 30/24 in


    Friday 8-21-20

    10 rounds for time of:

    5 Handstand Push-ups

    10 Thrusters, 95/65 lbs

  • Daily WOD Blog

    08102020 – 08142020

    Monday 8-10-20

    5 rounds, each round for time, of:

    Run, 400 m

    15 Clean & Jerks, 95/65 lbs

    Rest 3 mins between each round.


    Tuesday 8-11-20

    Deadlift 5-5-5-5

    THEN

    Complete as many rounds as possible in 10 mins of:

    25 Air Squats

    Handstand Walk, 50 ft


    Wednesday 8-12-20

    Fran

    21-15-9 reps, for time of:

    Thruster, 95/65 lbs

    Pull-up

    THEN

    3 rounds for quality of:

    Flutter Kick, 30 secs

    Plank Hold, 30 secs

    AbMat Sit-up, 30 secs

    Alternating Bicycle Crunch, 30 secs


    Thursday 8-13-20

    4 rounds, 20 secs per station, for reps:

    Bike Calorie

    Rest 10 secs

    Burpee

    Rest 10 secs

    Row Calorie

    Rest 40 secs

    Row Calorie

    Rest 10 secs

    Burpee

    Rest 10 secs

    Bike Calorie

    Rest 40 secs


    Friday 8-14-20

    Overhead Squat 1-1-1-1-1, using heaviest weight per set

    Front Squat 1-1-1-1-1, using heaviest weight per set

    Back Squat 1-1-1-1-1, using heaviest weight per set

    Try to increase the load on each of the fifteen sets.

    THEN

    SLIPS

    For quality:

    Scales

    L-Sits

    Handstands

    Planks

    Stretching

  • Daily WOD Blog

    08082020

    Working in teams of four:

    30 Minute AMRAP of:

    Team Member 1 & 2 Complete:

    40 Cal Row

    30 D Ball Over Shoulders 80/50 lb

    20 Box Step Overs w/ D Ball 24/20 lb

    30 D Ball Over Shoulders 80/50 lb

    40 Cal Row

    While Team Member 3 & 4:

    Every 30 Seconds: OHS 75/55 lb

    Continue swapping for 30 minutes of work.