• 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