• Daily WOD Blog

    10192020 – 10232020

    Monday 10-19-20

    Strength: Every 1 min for 7 mins: Sots Press3 Sots Press, pick load

    Complete as many rounds as possible in 7 mins of:

    50 Double Unders

    10 Overhead Squats, 135/95 lbs


    Tuesday 10-20-20

    5 rounds, each round for time, of:

    20 Pull-ups

    40 AbMat Sit-ups

    30 Alternating Single Arm Russian Kettlebell Swings, 50/35 lbs

    Rest 1:30 between each round.

    Accessory: Plank : Max Hold


    Wednesday 10-21-20

    In 15 mins do:

    30 Dumbbell Renegade men Maker, 65/35 lbs

    then in the remaining time, AMRAP of:

    15 Row Calories

    10 Handstand Push-ups

    Accessory: 3 Rounds
    8 Rep Each Side x Med Ball Rotational Lunges
    10 Banded Pull Downs
    Rest as needed.


    Thursday 10-22-20

    Deadlift 5-5-5-5-5


    Friday 10-23-20

    10 rounds for time of:

    Back Squat, 1x bodyweight

    Sprint, 200 m

  • Daily WOD Blog

    10122020 – 10162020

    Monday 10-12-20

    Back Squat 3-3-3-3-3

    Each for time:

    Run: 3x 400 m

    Rest 1:30 between efforts.


    Tuesday 10-13-20

    Complete as many rounds as possible in 20 mins of:

    5/3 Strict Pull-ups

    25 Double Unders

    10 Medicine Ball Push-ups

    *Challenge: Unbroken Double Unders

    Accessory:

    3 rounds for quality of:

    8 Strict Toes-to-bars

    Hanging L-Sit Hold, 30 secs


    Wednesday 10-14-20

    6 rounds for time of:

    Dumbbell Farmers Carry, 65/35 lbs, 30 m

    14 Barbell Ground To Overheads, 95/65 lbs

    14 Plate Overhead Lunges, 35/25 lbs

    20 Burpees

    If you’ve got a twenty/ten pound vest or body armor, wear it

    Accessory: Handstand Hold : Max Hold


    Thursday 10-15-20

    Bench Press 5-5-5-5

    For 3 cycles:

    AMRAP in 4 mins of:

    15 Box Jump Overs, 24/20 in 30

    Wall Balls, 20/14 lbs

    Rest 1 min between each cycle. For each cycle restart the AMRAP.


    Friday 10-16-20

    21-18-15-12-9-6-3 reps, for time of:

    Front Squat, 185/125 lbs

    GHD Sit-up

  • Daily WOD Blog

    10032020 – 10102020

    Saturday 10-3-20

    Teams of 3:

    EMOM 5 Burpees

    Complete for time:

    100 Deadlifts, 135/95 lbs

    90 Double Unders

    80 Hang Power Cleans, 135/95 lbs

    60 Front Squats, 135/95 lbs

    70 Pull-ups

    50 Toes-to-bars

    40 Push Jerks, 135/95 lbs

    30 GHD Sit-ups

    20 Thrusters, 135/95 lbs


    Sunday 10-4-20

    Rest Day


    Monday 10-5-20

    Awful Annie

    For time: 50-40-30-20-10

    Double Unders

    GHD Sit-ups

    5-4-3-2-1

    Cleans, 275/185 lbs


    Tuesday 10-6-20

    For time:

    Run, 1 mi

    — then —

    3 rounds of:

    12/10 Strict Pull-ups

    20 Single Arm Dumbbell Floor Press, pick load


    Wednesday 10-7-20

    Nasty Nancy

    5 rounds for time of:

    Run, 500 m

    15 Overhead Squats, 185/125 lbs

    15 Bar Facing Burpees


    Thursday 10-8-20

    Back Squat 10-8-6-4-2, using heaviest weight per set

    Shoulder Press 10-8-6-4-2, using heaviest weight per set

    Deadlift 10-8-6-4-2, using heaviest weight per set


    Friday 10-9-20

    5 rounds for distance of:

    Row, 50 secs / rest 10 secs

    Row, 40 secs / rest 20 secs

    Row, 30 secs / rest 30 secs

    Row, 20 secs / rest 40 secs

    Row, 10 secs / rest 50 secs


    Saturday 10-10-20

    Surprise Weaver Wod

  • Daily WOD Blog

    09282020 – 10022020

    Monday 9-28-20

    2013 CrossFit Games – 2007

    For time:

    Row, 1000 m

    — then —

    5 rounds of:

    25 Pull-ups

    7 Push Jerks, 135/85 lbs

    Then

    Every 1 min for 9 mins, alternating between:

    Alternating Dumbbell Hammer Curl, pick load

    Dumbbell Push-up

    Rest 1 min


    Tuesday 9-29-20

    Every 1 min for 7 mins: Hang Power Snatch + Overhead Squat

    Then

    21-15-9 reps, for time of:

    Overhead Squat, 115/80 lbs

    Toes-to-bar


    Wednesday 9-30-20

    Complete as many rounds as possible in 20 mins of:

    Run, 400 m

    7 Muscle-ups

    Then

    3 rounds for quality of:

    L-Sit Hold, 45 secs

    12 Parallette Pass Throughs


    Thursday 10-1-20

    Bench Press 4×12

    Use the same weight for each set.

    Rest 1:30 between sets.

    Then

    21-15-9 reps, for time of:

    Dumbbell Hang Squat Clean, 50/35 lbs

    Handstand Push-up

    Then

    Alternating Single Leg V-ups 1×100


    Friday 10-2-20

    Surprise.

  • 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