LATEST WOD

Sunday 2-26

10 AM

12 Rounds (36 Min)

Min 1  20/16 Cal Row

Min 2  40 Double Unders

Min 3  2 Muscle Ups

Scale as needed

11 AM

Open gym time, make up/redo the CF Open WOD

11AM Class will return April 2nd.  During the Open, it will be an open gym hour.

 

Monday, March 25th

March 23, 2019

For Time:

12EMOM
Min 1- 8 Back Squats (60-65%)
Min 2- 8 Barbell Row
Min 3- Rest

(Purple)
5 Rounds (15:00 cap)
9 Deadlift (225/155)
35 DUs

(Blue)
5 Rounds (15:00 cap)
9 Deadlift (185/135)
35 DUs

(Orange)
5 Rounds (15:00 cap)
9 deadlift (135/95)
25 DUs

(Yellow)
5 Rounds (15:00 cap)
10 KB Deadlift 70/53
50 Jump Rope Single


Saturday, March 23rd

March 22, 2019

Partner WOD

3 Person Team

 

(Blue)

30AMRAP
100 Cal Row
75 Wall Balls (20/14)
50 Hang Power Cleans (115/75)
 
*Add (20/10) to barbell each round.
 
Row Scale
Mixed 85 CAL
F/F/F 70 CAL
 

(Orange)

30AMRAP
100 Cal Row
75 Wall Balls (20/14)
50 Hang Power Cleans (95/55)
*Add (20/10) to barbell each round.


Friday, March 22nd

March 21, 2019

“Open WOD 19.5”

 
Go to games.crossfit.com for all rules, standards and scaling for 19.5
 
“Friday Night Lights” will begin at 5:30pm (All other classes will run as normal)
During FNL you must sign-up for a heat and find someone to judge you. There will be a warm-up on the whiteboard. Since this is a competition scenario, you will be expected to warm-up on your own and be ready to workout before your heat.


Thursday, March 21st

March 20, 2019

5EMOM

Squat Snatch (building)
Immediately into…

Every 2mins (4 Sets)

Squat Snatch (heavy)

(Yellow)

10EMOM
3 Hang Snatch Pulls + 1 Hang Power Snatch

(Purple)

6AMRAP
1-2-3-4-5-6-7-8…
Squat Snatch (135/95)
Ring Muscle-up
2x Alternating Pistol

(Blue)

6AMRAP
1-2-3-4-5-6-7-8…
Squat Snatch (115/75)
Ring Dip
2x Alternating Pistol

(Orange)

6AMRAP
1-2-3-4-5-6-7-8…
Power Snatch (95/65)
Low Ring Dips
Air Squat

(Yellow)

6AMRAP
1-2-3-4-5-6-7-8…
American KB Swing (35/18)
Bench Dips
Air Squat

Extra Credit

3 Rounds
Single Leg RDL x10/leg
Side Lunge x10/leg
Ab Wheel Rollout x 6-10 slow


Wednesday, March 20th

March 19, 2019

Partner WOD

For Time
50 Cal Bike or Row (M/F 45)(F/F 40)
50 S2OH (135/95)(115/75)(75/55)
50 C2B Pull-ups (Pull-ups>Ring Rows)
50 Cal Row or Bike (M/F 45)(F/F 40)
50 Power Cleans (135/95)(115/75)(75/55)
50 Burpee Bar Hops
50 Cal Bike or Row (M/F 45)(F/F 40)
50 Deadlifts (135/95)(115/75)(75/55)
50 Hand-Release Push-ups
50 Cal Row or Bike (M/F 45)(F/F 40)

**Alternate the machine used each time. Bike/Row/Bike/Row or Row/Bike/Row/Bike

Extra Credit

3 Rounds
Dumbbell Skull Crushers x 10 reps
Rest 30 seconds
Max Rep Strict Supinated-Grip Pull-Ups
Rest 30 seconds
Max Rep Tempo Ring Push-Up @ 3112
Rest 30 seconds
Supinated-Grip Bent Over Barbell Rows x 6-8 reps
Rest 90 seconds


Tuesday, March 19th

March 18, 2019

Deadlift

% of (3RM + 15 lbs)
3@70%
3@80%
Max Reps @ 90%

Bench Press

% of (3RM + 10/7 lbs)
3@70%
3@80%
Max Reps @ 90%

For Time (12:00 time cap)

(Blue)

21-15-9
Russian KB Swings (70/53)
Burpees
then
21-15-9
TTB
Air Squats

(Orange)

21-15-9
Russian KB Swings (53/35)
Burpees
then
21-15-9
Hanging Knee Raise
Air Squats

(Yellow)

21-15-9
Russian KB Swings (35/26)
No Push-up Burpees
then
21-15-9
Sit-ups
Air Squats

Extra Credit

3 Rounds
Hip Thrusts x10
Suitcase Carry x50ft/arm
Banded Face Pulls x 15-20


Monday, March 18th

March 17, 2019

“Prison Rules”

Every :15 for 4mins Complete:
2 Burpee Bar Hops
(Purple 3 Burpees; Yellow 1 Burpee)
 
Rest 4mins
 
Every :15 for 4mins Complete:
2 Thrusters
Purple (95+/65+) Blue (95/65) Orange (75/55) Yellow (55/35)
 

(Blue)

4 Rounds
20/18 Cal Row
20 Wall Balls (20/14)
20 Box Jumps (24/20)
(20:00 time cap)
 

(Orange)

4 Rounds
20/18 Cal Row
20 Wall Balls (20/14)
20 Box Jumps (24/20)
 

(Yellow)

3 Rounds
20/18 Cal Row
20 Wall Balls (14/10)
20 Box Jumps (24/20)
 
 

Extra Credit

3 Rounds
GHD Sit-ups x20
GH Raises x10
MB Twists x30


Sunday, March 17th

March 16, 2019

5 Rounds 

30 Cal Row
20 Air Squats 
10 Push Press (135/85)


Saturday, March 16th

March 15, 2019

Partner WOD

For Time:
100 Burpee to plate (25)
80 KB Swings (70/53)
60 Box Jump Overs (24/20)
40 Pull-ups
20 Wall Walks
40 TTB
60 Box Jumps (not over)(24/20)
80 Wall Balls (20/14)
100 Burpee to plate
Partners will alternate work/rest at will.


Friday, March 15th

March 14, 2019

“Open WOD 19.4”

For Time: (12:00 time cap)
3 Rounds
10 Snatch (95/65)
12 Bar-Facing Burpess
 
Rest 3 mins
 
3 Rounds
10 Bar Muscle-ups
12 Bar-Facing Burpees
 
Go to games.crossfit.com for all rules, standards and scaling for 19.4
 
“Friday Night Lights” will begin at 5:30pm (All other classes will run as normal)
During FNL you must sign-up for a heat and find someone to judge you. There will be a warm-up on the whiteboard. Since this is a competition scenario, you will be expected to warm-up on your own and be ready to workout before your heat.


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