SUNDAY 2:30 pm ROM WOD 3 pm Coach’s choice WOD MONDAY Back Squat Cycle Week 3 Warmup E1.5MOM for 5 Rounds 6 Back Squats *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. Intensity E2.5MOM for 2 Rounds 6 Back Squats *Continue building load for 2 moreContinue reading “Training October 29th – November 4th”
Category Archives: CrossFit WODs
Training October 22nd – 28th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Back Squat Cycle Week 2 Warmup E1.5MOM for 5 Rounds 7 Back Squats *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. Intensity E2.5MOM for 2 Rounds 7 Back Squats *Continue building load for 2 moreContinue reading “Training October 22nd – 28th”
Training October 15th – 21st
SUNDAY Sunday Fun Day 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Back Squat Cycle Week 1 Warmup E1.5MOM for 5 Rounds 8 Back Squats *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. Intensity E2.5MOM for 2 Rounds 8 Back Squats *Continue building loadContinue reading “Training October 15th – 21st”
Training October 8th – 14th
SUNDAY Sunday Fun Day 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY “Blackbeard” Teams of 3 Pirates Spend 1 Minute at Each Station Before Rotating Station 1: Row the Boat for Calories Station 2: Canon Ball Swings @ 53/35 lbs Station 3: Cannon Ball Shots @ 20/14 lbs (10’/9’ target) Station 4: RopeContinue reading “Training October 8th – 14th”
Training October 1st – 7th
SUNDAY Sunday Fun Day! 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Warmup: 400m Run 10 Kettlebell Snatches Right @ 53/35# 400m Run 10 Kettlebell Snatches Left 400m Run -then- “Snatch ‘n’ Grab” 8 Sprint Rounds: -5 Kettlebell Snatches @ 53/35# -Place Kettlebell Upright in Marked Area on Ground -Turn Around -50yd SprintContinue reading “Training October 1st – 7th”
Training September 24th – 30th
SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY Mock Weightlifting Meet at 5:15 PM! Fall Sprint Week 2 Run 12 minutes -then- 9 x 60 yd Sprint TUESDAY Find a 5RM Bench Press -then- Tag Team WOD “Nasty Boys” AMRAP 20 5 Bench Presses @ 205/115# 8 Sandbag Hang Cleans @ 95/65# PartnerContinue reading “Training September 24th – 30th”
Training September 17th – 23rd
SUNDAY Sunday Fun Day 3 pm Coach’s Choice WOD MONDAY Fall Sprint Week 1 Run 12 minutes -then- 9 x 40 meter Hill Sprints TUESDAY “Barbara” Five rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest precisely three minutes between each round. *Time cap: 40 min. WEDNESDAY Find a 6RM Double KettlebellContinue reading “Training September 17th – 23rd”
Training September 10th – 16th
SUNDAY Sunday Fun Day! 3pm Coach’s Choice WOD MONDAY Deadlift Week 6 Find a new 1RM Deadlift *Homework: After class and off the clock, perform 5 40-yard hill sprints. First sprint is at a warmup pace. Increase intensity until last sprint is the only 100% sprint. TUESDAY Every 40 seconds for 15 Rounds: 1 HandstandContinue reading “Training September 10th – 16th”
Training September 3rd – 9th
SUNDAY Sunday Funday! 3 PM Coach’s Choice WOD MONDAY 9 AM – Obstacle Course 10 AM – Dedicated Mobility 10:30 AM – Gymnastic Clinic TUESDAY Deadlift Week 5 Work Sets: 1 set x 1 rep @ 97.5% Speed Sets: E2MOM for 2 Rounds 3 reps @ 70% Assistance Work: EMOM 6 Odd: 8 Stiff-leg DeadliftsContinue reading “Training September 3rd – 9th”
Training August 27th – September 2nd
SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY Deadlift Week 4 Work Sets: 1 set x 2 reps @ 95% Speed Sets: E2MOM for 3 Rounds 3 reps @ 70% Assistance Work: EMOM 6 Odd: 8 Stiff-leg Deadlifts Even: 8 Bent-over Rows TUESDAY “Nate” AMRAP 20 2 Muscle Ups 4 Handstand Pushups 8Continue reading “Training August 27th – September 2nd”