SUNDAY Sunday Fun Day! 3pm Surprise WOD MONDAY Pullup Cycle Week 3: Day 1 -then- “JT” 21-15-9 Handstand Pushups Ring Dips Pushups *Cutoff: 20 min TUESDAY E2MOM for 7 Rounds 2 Back Squats Increase the load each round -then- 5 x 60m Hill Sprints WEDNESDAY Pullup Cycle Week 3: Day 2 -then- 3 RFT 1Continue reading “Training April 9th – 15th”
Category Archives: CrossFit WODs
Training April 2nd – 8th
SUNDAY Sunday Fun Day 3 pm Surprise WOD MONDAY Pullup Week 2: Day 1 -then- “The Chief” 5 rounds In 3 min complete as many rounds as possible of: 3 Power Cleans @ 135/95# 6 Pushups 9 Squats Rest 1 min between rounds *Begin every new round from the beginning–not where you left off when timeContinue reading “Training April 2nd – 8th”
Training March 26th – April 1st
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Pullup Cycle Re-Test Max Pullups -then- Week 1: Day 1 -then- AMRAP 12 10 Chest to Bar Pullups 5 Snatches @ 135/85# TUESDAY “End of the Open” Dinner at Old Black Bear @ 7:30 PM EMOM 10 10 Deadlifts @ 185/125 10 Pushups -then- 5 x 40mContinue reading “Training March 26th – April 1st”
Training March 19th – 25th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Pullup Cycle: Week 3 Day 1 -then- “Barbara” Five rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest precisely three minutes between each round. TUESDAY Find a 1RM Back Squat *Between Every Attempt, Perform a Max Effort Broad Jump WEDNESDAY Pullup Cycle: Week 3 DayContinue reading “Training March 19th – 25th”
Gymnastics Class!
Our newest coach, Coach Josh, has a unique strength in gymnastics, and he’s going to share that with all of you during our new gymnastics class! The class will meet at 10am on Saturday mornings starting Saturday, April 1st. This is no April Fools joke–this is as real as it gets! The class is applicableContinue reading “Gymnastics Class!”
Training March 12th – 18th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Pullup Cycle Week 2 Day 1 -then- “Strongman Triathlon 2.0” 4 rounds, not for time: 5 Atlas Stone Squats 8 Z-Press 50’ Husafel Stone Carry *All loads Heavy AF. *Scored by heaviest load achieved for each movement TUESDAY 12 minutes to find a max in theContinue reading “Training March 12th – 18th”
Training March 5th-11th
SUNDAY Sunday Fun Day! MONDAY Pullup Cycle Week 1 Day 1 -then- 2RFT: 30 Plank Rows*@50/35# Dumbbell 25 Goblet Squats @ 50/35# Dumbbell 20 Single Arm Dumbbell Overhead Squats* @ 50/35# *1st Round: Left Arm Only 2nd Round: Right Arm Only TUESDAY “DT” 5 RFT 12 Deadlift @ 155/105# 9 Hang Power Clean @ 155/105#Continue reading “Training March 5th-11th”
Training February 26th – March 4th
SUNDAY FUNDAY MONDAY Find a New 5RM Back Squat Warmup reps in sets of 5 Old 5RM x 3 reps Last Successful Working Weight of the Cycle x 2 reps Hit a New 5RM If you have more, add weight, rest, and repeat. TUESDAY Skill work on Butterfly Pullups -then- EMOM 18 1st Min: 6Continue reading “Training February 26th – March 4th”
Training February 19th – 25th
SUNDAY Sunday Fun Day! 3pm Surprise WOD MONDAY President’s Day – Regular Schedule Back Squat 3 sets x 5 reps @ add +10/+5 lb to last week -then- 4 sets x 8 steps Sandbag Walking Lunges @ AHAP *Set 1 = Sandbag over left shoulder. Set 2 = Sandbag over right shoulder… TUESDAY ForContinue reading “Training February 19th – 25th”
Training February 12th – 18th
SUNDAY Sunday Fun Day! 3pm Surprise WOD MONDAY Back Squat 3 sets x 5 reps @ add +10/+5 lb to last week -then- 15-12-9 Back Squat @ 225/155# Chest to Bar Pullups Time cap: 8 min *Back Squat will be taken from a rack during conditioning. *Scaling Notes: If 225/155# is too much for theContinue reading “Training February 12th – 18th”