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.

 

Wednesday, November 7th

November 6, 2018

1RM Front Squat

“Open”

7AMRAP
3-6-9-12-15-18…
Burpee Bar Hops
Front Squat (135/95)(Rx+ 185/125)

“Fitness”

7AMRAP
3-6-9-12-15-18…

Burpees

Air Squats

Extra Credit

Hip Extensions 3×20
GH Raises 3×10


Tuesday, November 6th

November 5, 2018

Jerk from behind the neck

2,2,2,1,1,1 (building)
++ Jerking from behind the neck allows you to work on form and get comfortable with weight overhead without worrying about hitting your face.

“Open”

4 Rounds
20/16 Cal Row
15 HSPUs
10 Alternating DB Snatch (50/35)
5 Bar Muscle-ups

“Fitness”

4 Rounds
20/16 Cal Row
20 Hand-Release Push-ups
10 Alternating DB Snatch
10 Ring Rows

Extra Credit

Half Kneeling Bottoms up KB Press 3×10/side
Bent Over DB Row 3×10/side
GHD Sit-ups 3×20


Monday, November 5th

November 4, 2018

“Open”
Every :90 (6 Sets)
Power Snatch + Hang Squat Snatch
“Fitness”
Back Squat 5×5
10AMRAP
25 Wall Balls (20/14)
25 DU’s
25 Deadlifts (135/95)
25 DU’s
Extra Credit
DB Split Squat 3×15/leg
Side Plank 3x :60/side


Sunday, November 4th

November 3, 2018

For Time 

2000m Row
150 DU’s

then

10 Rounds
5 Pull-ups
10 Hand-Release Push-ups
15 Air Squats


Saturday, November 3rd

November 2, 2018

Partner WOD

For Time

150 Cal Row
150 Wall Balls (20/14)
150 American KB Swing (53/35)
150 Sit-ups
150 Burpee
 
*Movements may be rearranged in any order
*Movements and reps maybe divided in any way
*Partners work/rest at will

Row Scale:

M/M 150 Cal
M/F  135 Cal
F/F 120 Cal


Friday, November 2nd

November 1, 2018

Thrusters

3-3-3-3

Front Squat

3-3-3-3
(building)
 

15AMRAP

5 Pull-ups
10 Thrusters (95/65)
5 Pull-ups
15 Front Squats (95/65)


Thursday, November 1st

October 31, 2018

Gymnastics Strength

9EMOM
Min 1: :40 Strict HSPUs
Min 2: :40 Strict C2B Pull-ups
Min 3: :40 Alt. Pistols
 
 

For Total Reps:

5mins

:30 Work/:30 Rest
Max Cal Row

5mins

:30 Work/:30 Rest
Max Burpee to plate (25)

5mins to Complete:

200 DU’s (Singles = Zero reps so practice those DU’s)

5mins

:30 Work/:30 Rest
Max Cal Row

5mins

:30 Work/:30 Rest
Max Burpee to plate (25)


Wednesday, October 31st

October 30, 2018

Happy Halloween!!!

 
 

Build to a technically heavy Squat Snatch

 

“Open”

21-15-9
Hang Power Snatch (95/65)
Toes to Bar
 

“Fitness”

Push Press
3-3-3-3-3
 

“Fitness”

21-15-9
American KB Swings (53/35)
30-20-10
Abmat Sit-ups


Tuesday, October 30th

October 29, 2018

Skill Work

9EMOM
Min 1: :40 HS Walking (scale = 2 Wall Walks)
Min 2: 1-2 Rope Climbs (scale = 6 Knees to armpits on rope)
Min 3: :40 Flutter Kicks
 
 

For Time

5 Rounds
500m Row
330m Run
30 Sit-ups


Monday, October 29th

October 28, 2018

The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

 

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

 
**Be sure to come in early and do your mobility or stretching. We will be lifting all hour and won’t have time for the normal 10-15mins of mobility** 

“Crossfit Total”

1RM Back Squat
1RM Strict Press
1RM Deadlift
+These must be done in order
 

“Fitness”

5×3 Back Squat
5×3 Strict Press
5×3 Deadlift
 

*Optional Metcon*

Run 1 mile for time


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