WOD

Workout of the Day Posts

Thursday, May 28, 2015

8 rounds
200m Run
10 Box Jumps
5 Power Clean and Jerk

Rest

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Wednesday, May 27, 2015

Press
Find todays 1RM

4x
8 Ring Dips
Push UPs

Partner Row
10 x 1:00 Row

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Tuesday, May 26, 2015

Front Squat
find todays 1RM

4 Rounds
20 KB Swings
20 KB Lunge

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Monday, May 25, 2015

Tabata Mash Up

Box Jump
HR Push Up to plate

Med Ball Clean
K2E

Cash Out
3 x 20 Hip Extension

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Sunday, May 24, 2015

EMOM for 10 Min.

Alternate between:
6 HSPU or DB Press 50/35
10 C2B Pull Ups

3x
12 Tricep Roll Back Extension
12 Diamond Push Ups

100 Tricep Push Downs

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Saturday, May 23, 2015

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Strong-human series starts today at 12!

 

 

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Friday, May 22, 2015

Back Squat w/ Band
10 x 2

Pull Ups
3 x 10

For Time
20 Sandbag Cleans
20 Burpees
100DU’s

Strong-Human Series starts tomorrow! Remember to register online under the courses tab.

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Thursday, May 21, 2015

6 Rounds

20 Cal Bike
200m Run
3 Man Makers

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Wednesday, May 20, 2015

Hang Power Clean
2 RM

AMRAP IN 12:00
15 Box Jumps
10 Push Press
5 strict weighed pull up/1 rope climb

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Tuesday, May 19, 2015

Zercher Squat
Work Up to a 1RM

3x
10 Good Mornings
10 Glute Ham Raise

100 KB Swings
75 Split Jumps
50 MB Russian Twist

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Monday, May 18, 2015

“Lumberjack 20″

 

Sunday, May 17, 2015

EMOM for 10 Min.

Alternate between:
6 Press
6 DIPS

6 x 200m row
2:00

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Saturday, May 16, 2015

6 Rounds

20 DU’s
10 Deadlift
5 Hang Power Snatch
20 DU’s
rest

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Friday, May 15, 2015

Back Squat w/ Band
12 x 2

Deadlift
8 x 1

AMRAP IN 6:00
24 Russian KB Swing
12 Sit Ups
6 body row

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Thursday, May 14, 2015

3 Rounds

20 Box Jumps
rest

12 Bupree Slam Ball
rest

300m Row
rest

400m Run
rest

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Wednesday, May 13, 2015

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Side Plank
3 x :30 – :45 R and L

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Tuesday, May 12, 2015

Box Squat
Work up to 1RM

50 Hip Extension
3 laps backward sled drag
3 laps walking lunge

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Monday, May 11, 2015

4:00on / 2:00off

10 Bike
20 DU’s

SB Complex

10 Box Jumps
15 KB Swing

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Sunday, May 10, 2015

Bench w/chain
9 x 3

Happy Mother’s Day Grace

“Grace”
30 clean and jerk 135/95

Or

Happy Mother’s Day Fran

“Fran”
21-15-9
Thruster 95/65
Pull Ups

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Saturday, May 9, 2015

AMRAP in 20

Run 4oom
3x
5 Pull Up’s
10 Push Ups
15 Squats

WOD Courtesy of CrossFit.com

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Strong Mama Tanis

 

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Friday, May 8, 2015

Back Squat w/ Band
12 x 2

Sumo Deadlift
8 x 1

4 Rounds
10 Box Jumps
10 Chainsaw Rows
5 Burpees

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Thursday, May 7, 2015

Tabata Intervals

KB Swings 55/35

WallBalls 20/14

DU’s

GHD Hip Ext
3 x 12

K2E
3 x 12

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Most popular coach award goes to Michael.

 

 

Wednesday, May 6, 2015

Bench Press
Work Up to a 1RM

3x
10 DB Bench Press
10 Push Ups

3x
15 Slam Ball
8 Pull Ups
Max L-sit Hold
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Tuesday, May 5, 2015

Deadlift
Work up to 1RM

3x
8 DB Front Squat – AHAP
16 DB Walking Lunge

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Monday, May the 4th be with you, 2015

Obi WOD Kenobi

A long time ago in a galaxy far, far away…

Do or do not, there is no tri:
20 Hand Solo DB Snatch
10 Princess Leia Laser Pistols
15 Darth Vader Sith Ups

Chewbacca Complex

Do or do not, there is no tri:
1 Luke Skywalker
5 R2B2
10 C3PU

A long time ago in a galaxy far, far away…

 

Remember to pack your lifting Chews.

Remember to pack your lifting Chews.

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Sunday, May 3, 2015

Bench Press
9 x 3

3x
DB Tri Extensions
DB Press

Mobility Class

Mobility Class

Saturday, May 2, 2015

7 Rounds

4 HSPU
6 Hang Squat Clean
8 Burpees
Rest

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Friday, May 1, 2015

Back Squat w/Chains
10 x 2

Romanian Deadlift
5 x 5

3x
10 C2B
10 GHD Sit Up
1 Lap Sled Push

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Thursday, April 30, 2015

6 rounds

5 Power Snatch
20 Walking Lunge
200m Run or 300m Row

Side Plank
3 x :45

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Wednesday, April 29, 2015

Press 3RM

10:00
5 Strict Pull Ups – NO KIP!
10 Dynamic Push Ups
10 Box Jumps
200m Row
Weighted Plank
3 x 1:00
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