WOD

Workout of the Day Posts

Thursday, July 31, 2014

5 Rounds

4 Deadlift
30 DU’s
8 T2B
200m Row
rest

IMG_0397

Wednesday, July 30, 2014

Bench Press w/ Chain
Find a 3RM

4 Rounds
12 Box Jumps
6 DB Push Press
12 Med Ball Cleans
6 DB Push Press

Coach Deni's relaxing holiday.

Coach Deni’s relaxing holiday 5 hour row for cals

Tuesday, July 29, 2014

5 Rounds

20 Cals Bike
2 Laps SB Carry
10 Burpee Pull Ups
rest 2:00

Cash Out
3 x Max Hold FLR

IMG_0395

Monday, July 28, 2014

Barbell Step Up
3 x 8R, 8L

“Elizabeth”

21 – 15 – 9
Clean 135/95
Dips

IMG_0219

Sunday, July 27, 2014

5 x
5 Press
1 Length Reverse Lunge Row

AMRAP in 10:00
12 SA DB Power Snatch
6 K2E’s
150m Row

IMG_6576

Saturday, July 26, 2014

Back Squat w/ chain
12 x 2

3 x
10 GHD Glute Ham Raise
20 MB Russian Twist
30 KB Swings

IMG_2171

Friday, July 25, 2014

Tabata Intervals

Pull Ups

rest 1:00

Push Ups

rest 1:00

Squats

rest 1:00

Sled Drag for Lengths

 

Photo bombing, its hereditary.

Photo bombing, its hereditary.

Cash out
3 x 15 GHD Hip Extension

Thursday, July 24, 2014

TGU
Work Up to a 1Rm
or
20 TGU

3 Rounds
:20 sec Power Clean 135/95
:40 sec rest
:20 Push Jerk
:40 rest
:20 Ring Dips
:40 rest

IMG_6595

Wednesday, July 23, 2014

5:00on / 2:00 off

2 Rope Climbs
8 Burpees
1 Parking Lot Run

2 HSPU
8 Sit Ups
16 KB Swings

Man-makers

IMG_0403

Tuesday, July 22, 2014

Deadlift
Work up to a 1RM

AMRAP in 9:00
12 Cal Bike
1 Lap Backward Sled Drag
4 Strict Pull Ups – weighted

The Dunce Bike

The Dunce Bike

Monday, July 21, 2014

For time

80 DU’s
800m Run
10R, 10L DB Thrusters
400m Row
10R, 10L DB Thrusters
80 DU’s
10R, 10L DB Thrusters
400m Row
10R, 10L DB Thrusters
800m Run
80 DU’s
IMG_6575

Sunday, July 20, 2014

Bench Press – Close Grip
9 x 3

4x
12 Body Row
12 Diamond Push Ups

AMRAP in 5:00
20 Walking Lunges
15 Slam Balls
10 Box Jumps
IMG_0347

Saturday, July 19, 2014

“Nancy”

5 Rounds

400m Run
15 Overhead Squats 95/65

IMG_0273

Friday, July 18, 2014

Back Squat w/ Chain
12 x 2

4 Rounds
10 Burpee Box Jump
1 Lap Sled Drag
200m Run

IMG_0324

Thursday, July 17, 2014

Tabata Mash Up

Wall Balls
Ring Dips

Row
DB Power Clean

Cash Out
Side Plank
:30 R/L
IMG_0368

Wednesday, July 16, 2014

Press
Work up to a 1RM

Pull Up
Work up to a 1RM
or 5 x 3

3 Rounds
15 HR Push Ups
25 Cal Bike
35 KB Swings
IMG_0338

Tuesday, July 15, 2014

AMRAP 4:00/2:00

10 SB Deadlift
20 DU’s

6 SB Walking Lunges
12 Box Jump

2 SB TGU
8 Buprees

3 Lengths SB Run
6 Back Squat

CFE and PK Coaches  at the Freestyle Connection Movement Seminar with Carl Paoli.

CFE and PK Coaches at the Freestyle Connection Movement Seminar with Carl Paoli.

Monday, July 14, 2014

Block Pull
Work up to a 1RM

3 x
12 Body Row
12 SL Hip Trust

AMRAP in 8:00
7 Toes to Bar
14 DB Bulgarian Split Squat
1 Lap Sled Drag

IMG_0310

Sunday, July 13, 2014

Class times today are 9 and 10am

Floor Press
9 x 3

3 x :30on/:20off
Wall Walk
Handstand Hold
Plank R
Plank L

2K Row
IMG_0330

Saturday, July 12, 2014

Reminder the gym is closed today.
Sundays hours are 9 and 10am only.

This guy is going to do a workout at the park at 9:30.  Stop by if you want see what he's cooked up!

This guy is going to doing a workout at the park at 9:30. Stop by if you want see what he’s cooked up!

 

Friday, July 11, 2014

Back Squat w/ Bands
10 x 2

AMRAP in 12:00
4 Deadlifts
6 Pull Ups
4 Deadlifts
12 Box Jumps
200m Run

IMG_0301

Thursday, July 10, 2014

Bench Press
Work up to a 1RM

4x
12 Band Push Ups
20 Chainsaw Row
Max L-Sit Hold
IMG_0281

Wednesday, July 9, 2014

Partner WOD

Time 6 rounds at each station alternating between partners

15 Burpee over bar

rest

12 Clean & Jerk

rest

250m Row

IMG_0287

Tuesday, July 8, 2014

Good Morning x 5

4x
6 Glute Ham Raise
12 BB Step Ups

3 x
:30 R/L Side Plank
or
The Captain Morgan Challenge
IMG_0288

Monday, July 7, 2014

4 Rounds

400m Run
20 Box Jumps
20 Single Leg Squats
2 Rope Climbs
Rest

IMG_0294

Sunday, July 6, 2014

Press
9 x 3

3 x
4 – 7 Muscle Ups
20 Band Pull Aparts

4 Rounds
6 DB H.Power Clean
Parking Lot Run

These kids LOVE their CrossFit Kids Classes!

These kids LOVE their CrossFit Kids Classes!

Saturday, July 5, 2014

4 Rounds
30sec Sledgehammer Swings
Rest
30sec Bike
Rest

4 Rounds
30sec Pull Ups
Rest
30sec Squats
Rest

4 Rounds
30sec Push Ups
Rest
30sec KB Swings
Rest
IMG_0245

Friday, July 4, 2014

Back Squat w/ Bands
12 x 2

3 x
12 SL Hip Thrust
24 Steps Death March
:30 R/L Side Plank
IMG_2238

Thursday, July 3, 2014

AMRAP in 20:00

20 Cal Bike
7 Power Clean
60 DU’s
5 Push Jerk
photo 1

Wednesday, July 2, 2014

3 x Max Reps Kipping Pull Ups
3 x Max Reps HSPU

5 Rounds
200m Row
16 DB Power Snatch
20 Sit Ups
IMG_0184