SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Bench Press: Week 1 In 10 min find a 10 RM Bench Press -then- EMOM 5 10 reps @ 70% of 10 RM -then- Front Squat 3 sets x 5 reps TUESDAY AMRAP 17 50 Double-unders 20 Wall Ball Shots @ 20/14# 5 Hang Power Cleans @Continue reading “Training September 25th – October 1st”
Category Archives: CrossFit WODs
Training September 18th – 24th
SUNDAY Sunday Fun Day! 3 pm surprise WOD MONDAY Find a 1RM Push Press -then- Cash Out: 4×10 Bent Over Rows TUESDAY 10 rounds for time: 5 Power Cleans @ 155/105# 10 Walking Lunges WEDNESDAY “The Running Fran” 21-15-9 Thrusters @ 95/65# Pullups Run 200 m after each set of Pullups (3 runs total). THURSDAYContinue reading “Training September 18th – 24th”
Training September 11th – 17th
SUNDAY Sunday Fun Day! 3 pm surprise WOD MONDAY Push Press Week 7 15 min to find a 2 RM Push Press -then- EMOM5 2 reps @85% of 2 RM -then- Back Squat 3 sets x 5 reps *If you trained back squat with us last Monday, try to meet or exceed your topContinue reading “Training September 11th – 17th”
Training September 4th – 10th
SUNDAY Sunday Fun Day! 3 pm surprise WOD MONDAY Push Press Week 6 15 minutes to find a 3 RM Push Press -then- EMOM 5 3 Push Press @ 85% of 3 RM -then- Back Squat 3 sets by 5 reps *If you trained Back Squat with us last Monday, try to meet or exceedContinue reading “Training September 4th – 10th”
Training August 28th – September 3rd
SUNDAY Sunday Fun Day! 3 pm surprise WOD MONDAY Push Press Week 5 12 min to find a 4RM Push Press -then- EMOM5 4 reps @80% of 4RM -then- Back Squat 3 sets x 5 reps *If you trained back squat with us last Monday, try to meet or exceed your top weight fromContinue reading “Training August 28th – September 3rd”
Training August 21st – 27th
SUNDAY Sunday Fun Day! 3 pm surprise WOD! MONDAY 10 min to Find a 5RM Push Press -then- EMOM5 5 reps @80% of 5RM -then- Back Squat 3 sets x 5 reps *Improve your loads from last Monday. TUESDAY 12 min to find a 4RM 2” Deficit Deadlift -then- 3 RFT 400 m RunContinue reading “Training August 21st – 27th”
Training August 14th – 20th
SUNDAY Sunday Fun Day! *3 PM Surprise WOD* MONDAY Push Press Week 3 12 min to find a Push Press 6RM -then- EMOM5 6 reps @ 70% of 6RM -then- Back Squat 3 sets x 5 reps *If you trained back squat with us last Friday, try to meet or exceed your top weight fromContinue reading “Training August 14th – 20th”
Training August 7th – 13th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Find a 8 RM Push Press -then- EMOM 5 8 Push Presses @ 70% of 8RM -then- For time: 30 Power Cleans @ 185/125 lb *15 min time cap. If you can do even one power clean at the Rx load, you will use the RxContinue reading “Training August 7th – 13th”
Training July 31st – August 6th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY In 10 min find a 10RM Push Press -then- EMOM5 10 reps @70% of 10RM -then- 25-15-10 Double Kettlebell Front Squat Pullups *Rx loads: *Men:50 lb DBs or 53 lb KBs *Women: 35-40 lb DBs or 35 lb KBs *12 min time cap TUESDAY Partner WODContinue reading “Training July 31st – August 6th”
Training July 24th – 30th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Sprint & Agility Week 8 Sprint Warmup Drills on Sprint Mechanics 1x100m Hill Sprint @ Warmup Pace, Lying Prone Start 2 x 100 m, 2 x 80 m, 2 x 60 m, 4 x 40 m Hill Sprint, Lying Prone Start Sprint Cooldown TUESDAY 7 RoundsContinue reading “Training July 24th – 30th”