Wednesday November 9
Strength:Deadlift & Bench Press - Work up to a 1 Rep MaxWOD:"Annie"50-40-30-20-10Double Unders Sit Ups
View ArticleThursday November 10
Strength: Back Squat - Work up to a 1 Rep MaxWOD:5 Rounds10 Pull Ups10 Kettlebell Thrusters (5R, 5L) 53/35100' 1 Arm Overhead Walk 53/35 = 50' R & 50' L Arm Each Round
View ArticleFriday November 11
Veterans DayCrossFit Dedication will respectfully doing a Hero Workout in honor of all who have served.Partner up or take on this challenge solo. There will be a 25 Min Time Cap.Jeremiah Wittman |...
View ArticleMonday November 14
Strength:Strict Press - 5 @ 65%, 5 @ 75%, Max @ 85%WOD:5 Rounds12 Hand Rlelease Push Ups6 Jump Squats12 Chest To Bar Pull Ups6 Jumps SquatsAUX:10 Min EMOM10 Banded Kettlebell Swings
View ArticleTuesday November 15
Strength:Deadlift 5 @ 65%, 5 @ 75%, Max @ 85%WOD:8 Min AMRAP8 Power Snatches 95/658 Overhead SquatsAUX:3 Min Max Rep Double Unders
View ArticleWednesday November 16
Strength:Bench Press - 5 @ 65%, 5 @ 75%, Max @ 85%WOD:22-15-9Thrusters 95/65BurpeesAUX:Row 1000 M Row For Time
View ArticleThursday November 17
Strength:Front Squat - 5 @ 65%, 5 @ 75%, Max @ 85%WOD:5 Rounds20 Wallballs 20/1430 Double Unders 4 Muscle UpsAUX:Split Jerks 3,3,3,3,3
View ArticleFriday November 18
WOD:6 Rounds60' Sled Push60' Lunge Walk60' Crab Walk60' Hop (Left Foot)60' Hop (Right Foot)60' Bear Crawl60' Burpee Broad JumpAUX:50 Toes to Bar for time
View ArticleMonday November 21
Strength:Strict Press - 3 @ 70%, 3 @ 80%, Max @ 90%WOD:5 Rounds8 Toes to Bar10 Box Jumps 24/2012 Hand Release Push UpsAUX:Bent Over Row - 5 X 6
View ArticleTuesday November 22
Strength:Deadlift - 3@ 70%, 3 @ 80%, Max @ 90%WOD:10-9-8-6-7-6-5-4-3-2-1Power Cleans 135/95& 20 Lateral Bar Hops (per round)AUX:Snatch Balance 3,3,3,3,3
View ArticleWednesday November 23
Strength:Bench Press & Front Squat - 3 @ 70%, 3 @ 80%, Max @ 90%WOD:3 Rounds for Time10 DB Snatches (R) 55/35100' Farmer Carry (R)10 Leg Overs holding DB10 DB Snatches (L)100' Farmer Carry (L)10...
View ArticleThursday November 24
10:00 Thanksgiving Day WODTeams of 3 maybe 2 or Fly solo you Silly Turkey21 Min AMRAP21 Wallballs21 Kettlebell Ssings21 Push Presses21 Sit Ups21 Partner Over Burpees
View ArticleFriday November 25
WOD:Coaches Choice * Think Lots of Reps, Lots of Sweat, and Lots of Fun!
View ArticleMonday November 28
Strength:Strict Press - 5 @ 75%, 3 @ 85%, Max @ 95%WOD:7 Min AMRAP1 Power Clean 115/751 Burpee +1 Rep Each RoundAUX:1000 M Row For Time
View ArticleTuesday November 29
Strength:Deadlift - 5 @ 75%, 3 @ 85%, Max @ 95%WOD:5 Rounds10 Push Presses 95/6520 Air Squats30 Double UndersAUX:3 X 8 Strict Pull Ups & Dips
View ArticleWednesday November 30
Strength:Bench Press - 5 @ 75%, 3 @ 85%, Max @ 95%WOD:1 Min Max Rep Kettebell Swings 53/3530 Sec Rest1 Min Max Rep Box Jumps 24/2030 Sec Rest1 Min Max Rep Pull Ups30 Sec Rest X 3AUX:Full Squat Clean...
View ArticleWednesday November 30
Strength:Bench Press - 5 @ 75%, 3 @ 85%, Max @ 95%WOD:1 Min Max Rep Kettebell Swings 53/3530 Sec Rest1 Min Max Rep Box Jumps 24/2030 Sec Rest1 Min Max Rep Pull Ups30 Sec Rest X 3AUX:Full Squat Clean...
View ArticleThursday December 1
Strength: Front Squat - 5 @ 75%, 3 @ 85%, Max @ 95%WOD:10 Min AMRAP1 Front Squat - 1 Thruster 75/55X 51 Knee Tuck - 1 Toes To BarX5AUX:EOMOM X6Max Rep Strict HSPU Then Kipping HSPU
View ArticleFriday December 2
WOD:40 Seconds Effort15 Seconds Rotation* Sled Push* Mason Twists* Overhead Lunge Walks* Shoot Throughs* Ski Pulls* Plank Holds4 RoundsNo Open Gym Tonight! There is a Gym Christmas party that you...
View ArticleMonday December 5
Strength:Strict Press - 5 @ 40%, 5 @ 50%, 5 @ 60%WOD:"Elisabeth"21-15-9Cleans 135/95Ring DipsAUX:Bent Over Row 5 X 5
View ArticleTuesday December 6
Strength:Deadlift - 5 @ 40%, 5 @ 50%, 5 @ 60%WOD:11 Min AMRAP6 Pull Ups12 Push Ups6 Box Jumps 24/20AUX:Snatch Balance 3,3,3,3,3
View ArticleWednewsday December 7
Strength:Bench Press - 5 @ 40%, 5 @ 50%, 5 @ 60%WOD:5 Rounds20 Lunge Walk Steps15 Kettlebell Swings 53/3510 BurpeesAUX:Pistols 20 R - 20 L
View ArticleThursday December 8
Strength:Front Squats - 5 @ 40%, 5 @ 50%, 5 @ 60%WOD:5 Rounds30 Double Unders10 Power Snatches 75/55AUX:4 Min - Max Rep Handstand Push Ups
View ArticleFriday December 9
WOD:20 Min AMRAP100' Sled Push200 M Row20 Wallballs10 V Ups2 Rope Climbs
View ArticleMonday December 12
Strength: Strict Press - 5 @ 65%, 5 @ 75%, Max @ 85%WOD:11 Min AMRAP5 Toes To Bar10 Kettlebell Swings 53/352 Wall ClimbsAUX:Snatch Balance 3,3,3,3,3
View ArticleTueday December 13
Strength:Deadlift - 5 @ 65%, 5 @ 75%, Max @ 85%WOD:50-40-30-20-10Wallballs 20/14Double UndersAUX:Accumulate 120 sec of L-sit Hold
View ArticleWednesday December 14
Strength:Bench Press 5 @ 65%, 5 @ 75%, Max @ 85%WOD:500m X 3 Row 1 Min Rest between AUX:3 X 8 - Strict Pull Ups & DipsCore work - Coaches Choice
View ArticleThursday December 15
Strength:Front Squat - 5 @ 65%, 5 @ 75%, Max @ 85%WOD:8 Min AMRAP1 Power Clean 115/751 Front Squat1 Power Clean1 Thruster1 Power Clean1 Jerk 20 Lateral Bar HopsAUX:5 Min Handstand Practice
View ArticleFriday December 16
WOD:20 Min AMRAP5 Tire Flips10 Box Jumps15 Push Ups20 Mason Twists200' Sandbag Carry
View ArticleMonday December 19
Strength:Strict Press - 3 @ 70%, 3 @ 80%, Max @ 90%WOD:50 Double Under Buy In5 Rounds10 Front Squats 75/5510 Kettlebell Swings 53/3550 Double Under Cash OutAUX:Bent Over Row - 5,5,5,5,5
View ArticleTueday December 20
Strength:Deadlift - 3 @ 70%, 3 @ 80%, Max @ 90%WOD:8 Min AMRAP5 Power Snatches 95/655 Bar Facing BurpeesAUX:Overhead Squats - 3 X 6 Steady Weight
View ArticleWednesday December 21
Strength: Bench Press - 3 @ 70%, 3 @ 80%, Max @ 90%WOD:5 Rounds5 Handstand Push Ups20 Jumping Pull UpsAUX:Core Work - Coaches Choice
View ArticleThursday December 22
Strength:Front Squat - 3 @ 70%, 3 @ 80%, Max @ 90%WOD:5 Rounds3 Full Squat Cleans 155/1056 Toes TO Bar9 Push UpsAUX:3 Min Max Rep Double Unders
View ArticleFriday December 23
WOD:20 Minn AMRAP1 Wallball1 Sit Up1 Box Jump1 Pull Up+1 Rep Each RoundAUX:Row 1000m for time
View ArticleMonday December 26
Strength:Strict Press - 5 @ 75%, 3 @ 85%, Max @ 95%WOD:12.57 Min AMRAP3 Thrusters 100/653 Chest To Bar Pull UpsAdd 3 Reps Each RoundAUX:500 M Row for time
View ArticleTuesday December 27
Strength: Deadlift - 5 % 75%, 3 @ 85%, Max @ 95%WOD:Clean & Jerk - work up to a 1 Rep MaxAUX:Core Work - Coaches Choice
View ArticleWednesday December 28
Strength:Bench Press - 5 @ 75%, 3 @ 85%, Max @ 95%WOD:5 Rounds10 Box Jumps 24/2020 Sit Ups30 Double UndersAUX:Bent Over Row 5,5,5,5,5
View ArticleThursday December 29
Strength:Front Squat - 5 @ 75%, 3 @ 85%, Max @ 95%WOD:12.210 Min Max Reps30 Snatches 75/4530 Snatches 135/7530 Snatches 165/10030 Snatches 205/120AUX:Tabata - Push Ups
View ArticleFriday December 30
WOD:20 Min AMRAP2 50' Sled Push6 Man Makers12 Wallballs200 M Row40 Sec Plank Hold
View ArticleMonday January 2
Strength:Strict Press - 5 @ 40%, 5 @ 50%, 5 @ 60%WOD:8 Min AMRAP10 Kettlebell Sumo Deadlift High Pulls 53/3510 Goblet Squats 53/3510 BurpeesAUX:Strict Pull Ups & Dips 3 X 8
View ArticleTuesday January 3
Strength:Deadlift - 5 @ 40%, 5 @ 50%, 5 @ 60%WOD:10 Rounds3 Power Cleans 135/951 Push Press10 Lateral Bar HopsAUX:500 M Row For Time
View ArticleWednesday January 4
Strength:Bench Press - 5 @ 40%, 5 @ 50%, @ 60%WOD:3 Min AMRAP12 Wallballs 20/146 Toes To Bar1 Min RestX 3Pick up where you left offAUX:Core Work - Coaches Choice
View ArticleThursday January 5
Strength:Front Squat - 5 @ 40%, 5 @ 50%, 5 @ 60%WOD:50 Double Under (Buy In)5 Rounds15 Push Ups10 Dumbbell Snatches 5 R 5 L 55/3550 Double Under (Cash Out)Aux:Bent Over Rows 5,5,5,5,5
View ArticleFriday January 6
WOD:20 Min AMRAP200' Waiter Walk2 X 50' Sled Push10 Box Jumps10 Pull Ups20 Sit Ups
View ArticleMonday January 9
Strength:1 Rep Max - Strict Press & Back SquatWOD:6 Min AMRAP5 Box Jumps 24/206 Push Ups7 Sit Ups
View ArticleMonday January 9
Strength:1 Rep Max - Strict Press & Back SquatWOD:6 Min AMRAP5 Box Jumps 24/206 Push Ups7 Sit Ups
View ArticleTuesday January 10
Strength:1 Rep Max - DeadliftWOD:10-9-8-7-6-5-4-3-2-1Power Snatches 75/5520 Double Unders (per round)AUX:Abs - Coaches Choice
View ArticleWednesday January 11
Strength:Bench Press - 1 Rep MaxWOD:20 Min EOMOM 10 WallballsEOMOM 15 Jumping Pull UpsAUX:1000 M Row
View ArticleThursday January 12
Strength:Front Squat & Push Press - 1 Rep MaxWOD:2 Min AMRAP10 Power Cleans 115/7520 Lateral Bar Hops1 Min RestX3
View ArticleFriday January 13
WOD:20 Min300 M Row2 X 50' Sled Push4 Tire Flips10 Burpee Pull Ups10 Goblet Squats
View Article
