SUNDAY Sunday Fun Day! 3 pm surprise WOD MONDAY Back Squat: 20 min to find a 3RM Stone Load Medley: 20 min to find your fastest time TUESDAY Find a 2 RM Thruster from a rack -then- 10 rounds: 30 seconds of Burpees Rest 30 seconds 30 seconds of Thrusters @ 105#/70# Rest 30 secondsContinue reading “Training December 4th – 10th”
Category Archives: CrossFit WODs
Training November 27th – December 3rd
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY “The Mooch” AMRAP 9 3 Back Squats @ 225/155# 6 Pullups 9 Pushups *Rx+: Don’t use a rack. -Immediately after conclusion of AMRAP- 5 x 50m Hill Sprints TUESDAY 15 minutes to find a 1RM in the complex: 1 Snatch + 2 Overhead Squats -then- 15Continue reading “Training November 27th – December 3rd”
Training November 20th – 26th
SUNDAY Sunday Fun Day 3 pm Surprise WOD MONDAY “Obstacle Course” 10 Rounds for Time: 1 Tire Flip @ heavy 2 Over the Plyo Box (m: 24″, f: 18″) 1 Over the 4′ Wall 1 Crawl Under the barbell 1 Roll Over the pullup bar Cash out: 1 Rope Climb (15′) *If you’re a littleContinue reading “Training November 20th – 26th”
Training November 13th – 19th
SUNDAY Sunday Fun Day 3 pm Surprise WOD! MONDAY Bench Press Week 8 Find a 1RM Bench Press -then- Find a 1RM Front Squat TUESDAY “Cindy Sandwich” 8 min AMRAP 5 Pullups 10 Pushups 15 Squats -10 minutes to find a 1RM Deadlift 8 min AMRAP 5 Pullups 10 Pushups 15 Squats WEDNESDAY 5 RoundsContinue reading “Training November 13th – 19th”
Training November 6th – 12th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Bench Press Week 7 15 min to find a 2RM Bench Press -then- EMOM5 2 reps @90% of 2RM -then- Front Squat 3 sets x 5 reps *Try to meet or exceed your top weight from last Monday for all sets. TUESDAY E2MOM for 10Continue reading “Training November 6th – 12th”
Training October 30th – November 5th
SUNDAY Sunday Fun Day 3 pm Surprise WOD MONDAY Bench Press Week 6 15 min to find a 3RM Bench Press -then- EMOM5 3 reps @85% of 3RM -then- Front Squat 3 sets x 5 reps *Try to meet or exceed your top weight from last Monday for all sets. TUESDAY For time: 50Continue reading “Training October 30th – November 5th”
Training October 23rd – 29th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Bench Press Week 5 12 min to find a 4RM Bench Press -then- EMOM5 4 reps @ 80% of 4RM -then- Front Squat 3 sets x 5 reps *Try to meet or exceed your top weight from last Monday for all sets. TUESDAY Stone Loading:Continue reading “Training October 23rd – 29th”
Training October 16th – 22nd
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Bench Press Week 4 10 min to Find a 5 RM Bench Press -then- EMOM 5 5 reps @80% of 5 RM -then- Front Squat 3 sets x 5 reps *Try to meet or exceed your top weight from last Monday for all sets. TUESDAYContinue reading “Training October 16th – 22nd”
Training October 9th – 15th
SUNDAY Sunday Fun Day! 3 pm surprise WOD! MONDAY Bench Press Week 3 12 min to find a 6 RM Bench Press -then- EMOM5 6 reps @75% of 6 RM -then- Front Squat 3 sets x 5 reps *Try to meet or exceed your top weight from last Monday for all sets. TUESDAY 10 xContinue reading “Training October 9th – 15th”
Training October 2nd – October 8th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Bench Press: Week 2 Find 8 RM Bench Press -then- EMOM 5 8 Bench Presses @ 70% of 8 RM -then- Front Squat 3 sets x 5 reps *Try to meet or exceed your top weight from last Monday for all sets TUESDAY Partner Kelly InContinue reading “Training October 2nd – October 8th”