SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY Deadlift Week 3 Work Sets: 1 set x 2 reps @ 90% Speed Sets: E2MOM for 3 Rounds 3 reps @ 75% Assistance Work: EMOM 6 Odd: 8 Stiff-leg Deadlifts Even: 8 Bent-over Rows TUESDAY Skill Work on Handstand Pushups -then- 4 Rounds for Time:Continue reading “Training August 20th – 26th”
Category Archives: CrossFit WODs
Training August 13th – 19th
SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY Deadlift Week 2 Work Sets: 2 set x 2 reps @ 85% Speed Sets: E2MOM for 3 Rounds 3 reps @ 70% Assistance Work: EMOM 6 Odd: 8 Stiff-leg Deadlifts Even: 8 Bent-over Rows *Add load to your assistance exercises over last week. TUESDAY 8Continue reading “Training August 13th – 19th”
Training August 6th – 12th
SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY Deadlift Week 1 Work Sets: 3 sets x 3 reps @ 80% Speed Sets: E2MOM for 3 Rounds 3 reps @ 65% Assistance Work: EMOM 6 Odd: 8 Stiff-leg Deadlifts Even: 8 Bent-over Rows TUESDAY 15 mins to find a 2 RM Front Squat -then-Continue reading “Training August 6th – 12th”
Training July 30th – August 5th
SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY Find a 1RM Snatch TUESDAY Find a 3RM Back Squat -then- “Annie’s Bastard Cousin with Big Quads” 50-40-30-20-10 of: Double Unders Wall Ball Shots @ 20/14# *Compare to July 10th 2015 WEDNESDAY Find a 3RM touch-and-go Power Clean -then- “Big, Chesty Elizabeth” 21-15-9 Power CleansContinue reading “Training July 30th – August 5th”
Training July 23rd – 29th
SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY Snatch Cycle Week 4 Find a 3 RM Snatch -then- EMOM 15 1 Snatch @ 3 RM load *Any time you fail two snatches in a row, you must reduce load by 10 lbs and continue. TUESDAY “Partner Hansen” With a partner, and onlyContinue reading “Training July 23rd – 29th”
Training July 16th – 22nd
SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY “Helen” 3 Round for Time: 400m Run 21 Kettlebell Swings @ 53/35# 12 Pullups *Cutoff: 18 min TUESDAY Snatch Cycle Week 2 Find a 3 RM Hover Snatch -then- Every 50 seconds for 15 rounds 1 Hover Snatch @ 3RM load WEDNESDAY Front Squat & BenchContinue reading “Training July 16th – 22nd”
Training July 9th – 15th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Snatch Cycle Week 2 Find a 3 RM Hang Snatch -then- Every 50 seconds for 15 rounds 1 Hang Snatch @ 3 RM load TUESDAY “Wes” Run 800m with a 25/15# Bumper** -then- 14 Rounds of: 5 Strict Pull-ups 4 Burpee Box Jumps @ 24/20” 3Continue reading “Training July 9th – 15th”
Training July 2nd – 8th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Snatch Week 1 Find a 3RM Hi-Hang Snatch -then- Every 50 seconds for 15 rounds 1 Hi-Hang Snatch @ 3RM load TUESDAY Only one class today at 9am. “1775” AMRAP 60 17 Power cleans @ 135/85# 75 Air Squats After each round break down your bar.Continue reading “Training July 2nd – 8th”
Training June 25th – July 1st
SUNDAY Sunday Fun Day! 3pm Surprise WOD MONDAY Strongman Week 6 Within a 40 minute time cap, alternate between squats and deadlifts, working up to your heaviest load possible in both movements. 5 Stone Back Squats @ AHAP 1 Fat Grip Deadlift @ AHAP Scored by heaviest set of 5 stone squats and heaviestContinue reading “Training June 25th – July 1st”
Training June 18th – 24th
SUNDAY Sunday Fun Day! 3pm Surprise WOD MONDAY 6 rounds (not for time) 2 x 50’ Log Carry 8 Unbroken Double Kettlebell Swings (Russian) @ AHAP TUESDAY In 4 Minutes: Run 400m 15 Lateral Bar Over Burpees AMRAP Power Cleans @ 135/95# in remaining time -Rest 4 minutes- In 4 Minutes: Run 400m 10 LateralContinue reading “Training June 18th – 24th”