• Daily WOD Blog

    11302020 – 12042020

    Monday 11-30-20

    Every 1 min for 12 mins, alternating between:

    3 Front Squats, pick load

    5 Back Squats, pick load

    Then

    10 rounds for time of:

    L-Sit Hold, 30 secs, unbroken

    10 Box Jumps, 30/24 in


    Tuesday 12-01-20

    Tabata Lateral Burpee Over Bar

    Rest 1 min

    Tabata Hang Power Clean, 95/65 lbs

    Rest 1 min

    Tabata Any Machine Calorie

    Rest 1 min

    Tabata Double Under

    The Tabata interval is 20 secs of work followed by 10 secs of rest for 10 intervals.


    Wednesday 12-02-20

    Find your Floor Press 5 Rep Max.

    Then

    For 3 cycles: AMRAP in 4 mins of:

    5/3 Strict Pull-ups

    3 Manmakers, 55/25 lbs

    Rest 1 min between each cycle.

    For each cycle restart the AMRAP.


    Thursday 12-03-20

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

    Row Calorie

    Toes-to-bar

    Mountain Climber


    Friday 12-04-20

    5 rounds for time of:

    Handstand Walk, 100 ft

    30 Alternating Pistols

  • Daily WOD Blog

    11232020 – 11272020

    Monday 11-23-20

    5 rounds for time of:

    max rep Row Calories, 1 min

    Turkish Get-ups, 50/35 lbs

    Each round complete a total of 40 reps or calories.


    Tuesday 11-24-20

    Fran

    21-15-9 reps, for time of:

    Thruster, 95/65 lbs

    Pull-up

    Then

    20 Minutes Running or Biking


    Wednesday 11-25-20

    Every 1 min for 6 mins:

    3 Overhead Squats

    Then

    4 rounds for time of:

    20 Power Snatches, 95/65 lbs

    50 Double Unders


    Thursday 11-26-20 – No classes; happy Thanksgiving!


    Friday 11-27-20

    Filthy Fifty

    For time:

    50 Box Jumps, 24/20 in

    50 Jumping Pull-ups

    50 Kettlebell Swings, 35/26 lbs

    50 Walking Lunges

    50 Knees-to-elbows

    50 Push Press, 45/35 lbs

    50 Back Extensions

    50 Wall Balls, 20/14 lbs

    50 Burpees

    50 Double Unders

  • Daily WOD Blog

    11162020 – 11202020

    Monday 11-16-20

    6 rounds for time of:

    12 Front Squats, 115/75 lbs

    12 Bar Facing Burpees

    Weighted Run, 65/35 lbs, 200 m


    Tuesday 11-17-20

    10 rounds for quality of:

    10 Bike Calories

    10 Alternating Dumbbell Snatches, 65/35 lbs

    10 GHD Sit-ups


    Wednesday 11-18-20

    In 3 mins do:

    Run, 400 m

    max reps in remaining time Pull-ups

    — Rest 1 min —

    In 3 mins do:

    Run, 400 m

    max reps in remaining time Clean & Jerks, 155/105 lbs

    — Rest 1 min —

    In 3 mins do: Run, 400 m

    max reps in remaining time Pull-ups

    — Rest 1 min —

    In 3 mins do:

    Run, 400 m max reps in remaining time

    Clean & Jerks, 155/105 lbs


    Thursday 11-19-20

    Floor Press : 2 Rep Max

    Annie

    50-40-30-20-10 reps, for time of:

    Double Under

    AbMat Sit-up


    Friday 11-20-20

    Kelly Brown

    5 rounds for time of:

    Row, 440 m

    10 Box Jumps, 30/24 in

    10 Deadlifts, 275/185 lbs

    10 Wall Balls, 30/20 lbs, 10/9 ft

    On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44. Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.

    Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff. An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

  • Daily WOD Blog

    11092020 – 11132020

    Monday 11-9-20

    For time:

    15 Muscle-ups

    150 Double Unders

    12 Muscle-ups

    120 Double Unders

    9 Muscle-ups

    90 Double Unders

    Accessory:

    3 rounds for quality of:

    6 Handstand Kick-ups

    6 Forward Rolls


    Tuesday 11-10-20

    For time:

    Row, 1000 m

    50 Alternating Dumbbell Squat Snatches, 40/30 lbs

    Row, 750 m

    35 Alternating Dumbbell Squat Snatches, 40/30 lbs

    Row, 500 m 20

    Alternating Dumbbell Squat Snatches, 40/30 lbs


    Wednesday 11-11-20

    Complete as many rounds as possible in 15 mins of:

    5 Strict Toes-to-bars

    10 GHD Sit-ups

    15 Hip Extensions


    Thursday 11-12-20

    Shoulder Press 1-1-1-1-1, using heaviest weight per set

    Push Press 3-3-3-3-3, using heaviest weight per set

    Push Jerk 5-5-5-5-5, using heaviest weight per set

    Then:

    10-20-30-40-50 reps, for time of:

    Russian Kettlebell Swing, pick load

    Push-up


    Friday 11-13-20

    Tabata Back Squat, 95/65 lbs

    Rest 1 min

    Tabata L-Sit Rest 1 min

    Tabata Ring Row

    Rest 1 min

    Tabata Handstand Hold

    Rest 1 min

    Tabata Row Calorie

    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.

    Then SLIPS

  • Daily WOD Blog

    11022020 – 11062020

    Monday 11-2-20

    Adrian

    7 rounds for time of:

    3 Forward Rolls

    5 Wall Climbs

    7 Toes To Bars

    9 Box Jump (30/24 in.)s


    Tuesday 11-3-20

    3 rounds for time of:

    25 Strict Pull-ups

    50 Push-ups

    75 Air Squats

    Run, 800 m


    Wednesday 11-4-20

    50-40-30-20-10 reps, for time of:

    Row Calorie

    Thruster, 45/35 lbs

    Accessory: Shoot Throughs 1×30


    Thursday 11-5-20

    Clean & Jerk 5-5-3-3-3-1-1-1-1

    Accessory: 3 rounds for quality of:

    12 Rear Foot Elevated Split Squats, Each and 15 Banded Face Pulls


    Friday 11-6-20

    For time:

    30 Sumo Deadlifts, 155/95 lbs

    30 Double Kettlebell Walking Lunges, 50/35 lbs

    Elbow Plank Hold, 1 min

    20 Sumo Deadlifts, 155/95 lbs

    20 Double Kettlebell Walking Lunges, 50/35 lbs

    Elbow Plank Hold, 1 min

    10 Sumo Deadlifts, 155/95 lbs

    10 Double Kettlebell Walking Lunges, 50/35 lbs

    Elbow Plank Hold, 1 min

  • Daily WOD Blog

    10262020 – 10302020

    Monday 10-26-20

    Coffland

    For time:

    Pull-up Bar Hang, 6 mins

    Every time you break complete:

    Run, 800 m

    30 Push-ups

    U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.

    Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

    Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

    Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.


    Tuesday 10-27-20

    5 rounds for time of:

    5 Hang Squat Clean + Front Squats, 195/135 lbs

    20 Burpees

    Accessory:

     4 x 20 secs / 10 secs

    Tabata Hollow Body Hold

    Tabata Superman Hold

    Tabata Hollow Body Rock


    Wednesday 10-28-20

    Floor Press 3-3-3-3-3-3-3, using heaviest weight per set

    Barbell Floor Wiper 4-4-4-4-4-4-4, using heaviest weight per set

    Metcon:

    7 rounds, each round for time, of:

    Row, 100 m

    20 Unbroken Double Unders

    Rest 1 min between each round.


    Thursday 10-29-20

    Every 1 min for 6 mins:

    3 Overhead Squats, pick load

    Complete as many rounds as possible in 20 mins of:

    5 Overhead Squats, 135/95 lbs

    10 Box Jumps, 30/24 in

    15 Shoot Throughs


    Friday 10-30-20

    Angie

    For time:

    100 Pull-ups

    100 Push-ups

    100 Sit-ups

    100 Air Squats

    Then SLIPS:

    For quality:

    Scales

    L-Sits

    Handstands

    Planks

    Stretching

  • 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.