WOD

Workout of the Day Posts

Wednesday, January 23, 2019

Snatch
1RM

Not Testing:
Hang Snatch
8 x 2

15 – 12 – 9
DB Deadlift
DB Hang Power Clean
DB Jerks

Tuesday, January 22, 2019

Front Squat
1RM

Not Testing
Front
4 X 5

4 Rounds for time:
20 Box Jumps
20 Russian KB Swings
20 Double Unders

Monday, January 21, 2019

3 Rounds
1:00 Rack Left SandBag TGU
1:00 Pull Ups
1:00 Rack Right Sandbag TGU
1:00 Slam Balls
1:00 Row for Calories
1:00 Rest

Sunday, January 20, 2019

Testing Snatch, C & J and Front Squat this week.

Deload
Hang Snatch
8 x 2

8 Rounds
AMRAP in 1:00
10 Burpee Over Bar
Max Hang Power Snatch
Rest

Saturday, January 19, 2019

Teams of 3

AMRAP in 7 min
Lengths Prowler Push

Rest

AMRAP in 7 min
10 Russian KB Swings

Rest

AMRAP in 7 min
200 Row Sprints

Friday, January 18, 2019

Deload, testing next week.

Light Snatch
8 x 1

Light Clean & Jerk
5 x 1

Light Back Squat
6 x 2

Thursday, January 17, 2019

Tabata Intervals

HSPU

Rest

Single Leg Squat

Rest

Push Ups

Rest

Jumping Lunges

WOD Courtesy of CF.COM

Wednesday, January 16, 2019

Hang Power Clean + Jerk

Ring Dips
3 X 12

3 Rounds
500m Row
14 SA DB Thruster
10 T2B
Rest

Tuesday, January 15, 2019

1 Snatch Balance + 2 Overhead Squat

Snatch Pull
6 x 1

4 sets
6 Strict Pull Ups
Rest
3 Lengths Double Kettlebell Rack Carry
Rest

Monday, January 14, 2019

AMRAP in 25 min:
Sandbag Shuttle Run
20 DB Box Step Up
10 Deadlift

Sunday, January 13, 2019

Clean & Jerk
8 x 1

3 Rounds , 3 min AMRAP:
5 Double KB Swings
5 Double KB Cleans + Thruster
5 HR Push UP’s
Rest

Saturday, January 12, 2019

6 Rounds
1) 50 DU’s
2) 10 Slam Balls
3) 12 Box Jump Over
4) 10 Burpee to target
5) :30 Hollow Rock

Friday, January 11, 2019

High Hang Snatch

Hang Snatch

Snatch

4 Rounds:
15 GHD Hip Extension
8 DB Lateral Lunge

Thursday, January 10, 2019

3 Rounds not for time:
3 Wall Walks
7 Strict Pull Ups

AMRAP in 15 min
200 Row
3 Lengths D-Ball Carry
20 Single Arm DB OH Walking Lunge

Wednesday, January 9, 2019

Jerk
12 x 1

AMRAP in 7 min:
6 R KB Swings
3 Wall Balls
9 R KB Swings
6 Wall Balls
12 R KB Swings
9 Wall Balls

Tuesday, January 8, 2019

Clean OTM
15 x 1

Clean Pulls
3 x 2

4 Sets
8 Seated Good Mornings
20 Hip Circle Steps

Monday, January 7, 2019

10 x 1 minute
9 Box Jumps
6 Hang Power Snatch
Max Reps DUs / Burpee over bar
Rest

Sunday, January 6, 2019

Jerk
10 x 1

AMRAP in 4
20 DUs
10 C2B

Rest

AMRAP in 4
200m Row
10 HR Push UPs

Parents of CrossFit Kids 6 – 18 years!

Reminder to register and sign in your kids to the classes they will be attending.
Thank you,
Your CrossFit Kids Coaches

Saturday, January 5, 2019

Kettlebell Partner WOD!

AMRAP in 30 min
Alterante movements
20 Double KB Swing
20 Double KB Front Squat
20 Double KB Reverse Lunge
20 Double KB Jerk
20 Burpees

 

Parents of CrossFit Kids 6 – 18 years!
Reminder to register and sign your kids in to the classes they will be attending.
Thank you,
Your CrossFit Kids Coaches

Friday, January 4, 2019

Clean off Blocks Complex – at or just below knee
8 x 1

Clean Pull
4 x 2

Abs

Thursday, January 3, 2019

5 Rounds
40 Reps
:60 Row for Calories
Man Makers

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

Wednesday, January 2, 2019

Snatch OTM
15 x 1

Snatch Pulls
3 x 2

Back Squat
1RM for the day

Monday, December 31, 2018

“Filthy Fifty”

For time:
50 Box jump
50 Jumping pull-ups
50 American Kettlebell swings
50 Walking Lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

*Compare to Aug 20/18 or Nov 18/17

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

Sunday, December 30, 2018

2 Push Press + 1 Jerk
5 sets

EMOM 20 min
Min 1 12 Cal row
Min 2 3 Lengths Prowler Push
Min 3 12 C2B
Min 4 12 ALT SL Squat
Min 5 HS Plate Walk

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

Saturday, December 29, 2018

Happy Birthday Bench for Coach Jason
5 x 3

Skull Crushers
3 sets x 12 Reps
With chains if you’re bad ass and/or sport a beard.

Choose your adventure:

5 Rounds, AMRAP in 1:00
16 Alternating Sledgehammer Swings
Max Reps Sandbag or D. Ball Loads
Rest

OR

AMRAP in 12 Minutes:
5 Sandbag to Shoulder
10 Push Ups
15 Squats

View this post on Instagram

Merry Christmas to everyone! . Santa’s pulling out all the stops this year and all the gifts of swoleness. Enjoy the time with friends, family and food and fun. . . Here’s 200lb sandbag loading for sets of 45 seconds for your holiday spirit. Santa may need some cookies and milk later. . . Lastly, it’s a time of year to reflect on the previous year on the high’s and low’s and begin to forecast for next year and your outcomes. Keep working and finish the year strong! . . Thank you to all of you and our connection here on social. . Wishing all of you an awesome Christmas! . .?Trans Siberian Orchestras Xmas . . #christmas #xmas #holiday #2018 #family #friends #santa #food #foodie #fun #love #laugh #strength #power #gains #athlete #instagood #instadaily #picoftheday #vid #legs #training #gym #workout #bodybuilding #powerlifting #fitness #health #followme

A post shared by Dr. Jonathan Mike (@drjmike) on

Friday, December 28, 2018

Snatch off Blocks Complex

1 1/4 Back Squat
5 x 5

4 Rounds
3 Lengths Sled Drag
15 Russian KB Swings

Thursday, December 27, 2018

In Teams of 3, AMRAP in 15min
3 Power Cleans
6 Burpees
20 DUs

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

Monday, December 24, 2018

Merry Christmas Eve CFE!

AMRAP in 4 minutes of:
Row

Rest

AMRAP in 4 minutes of:
4 C2B Pull Ups
4 D-Ball to Shoulder

Rest

AMRAP in 4 minutes of:
3 DB Power Snatch
4 Alt Reverse Lunge
R & L

Rest

AMRAP in 4 minutes of:
4 HR Push Ups
8 Box Jumps/Step down

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

Sunday, December 23, 2018

2 Postion Power Clean + Jerk
6 x

AMRAP in 12:
20 American KB Swing
30 Squats
40 DU’s

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

Saturday, December 22, 2018

“12 Days of Christmas”
1 200m Run/Row
2 Power Snatch
3 Thrusters
4 Bar Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Russian Kettlebell Swings
9 Box Jumps
10 Handstand Push-Ups
11 Ground to Overhead
12 Man-Makers

Courtesy of CF Invictus ( modified )

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Run or Row
2 – 2 Snatches + 1 Run or Row
3 – 3 Thrusters + 2 Snatches + 1 Run or Row
4 – 4 Muscle-Ups + 3 Thrusters + 2 Snatches + 1 Run or Row
. . . and so on.

December 24 to January 1st Holiday Hours listed here.