WOD

2/13/2017

WOD Part A) AMRAP in 12 Min: 9 DB Thrusters (50/35s) 100M Waiters Walk** | R+ 50ft HS Walk* 9 Strict Dips | 3 Ring MU Part B) Rest 2 min, THEN: 40 Cal Bike or Row for Time *HS Walk is done with lines every 10ft. Hands start behind the line, and your feet must come...

03/12/18

3 Rounds for Time (30 min cap): 21 Pullup | R+ C2B 21 KBS (53/35) | R+ Cal Row 15 Pushpress (95/65 | R+ 115/75) 15 Pushup | R+ HSPU 9 OHS (95/65 | R+ 115/75) 9 Bar Facing Burpees

03/09/2018

WOD "18.3" 2 rounds for time of (14 min cap): 100 Double-Unders 20 Overhead Squats (115/80) 100 Double-Unders 12 Ring Muscle-ups 100 Double-Unders 20 Dumbbell Snatches (50/35) 100 Double-Unders 12 Bar Muscle-ups Scaled:  Men: single-unders, 45-lb. OHS, chin-over-bar...

03/01/18

20 Min ROMWOD Then: EMOM for 5 Rounds: 1) 8 Walking Overhead Lunges (65/45) 2) 8 Box Jumps (step down) 3) 8/6 Cal on Bike 4) Athletes Choice Skill Work

02/28/18

Strength Bench Press: 5 sets of 3 at 70%-80% Conditioning Every 3 minutes for 6 rounds: 30 Double Unders 15 Pushups | R+ 12 HSPU 100ft Shuttle Sprint (25ft. x4) *Complete each round for time.

02/27/18

WOD Strength Back Squat: 60/2, 70/2, 80/2, 85-88/2x3 sets exactly 90 sec between sets Conditioning For Max Reps in 7 rounds, 1 min on/1 min off: 5 Strict Chin-ups | R+ 3 Ring MU 6 Overhead Squats (95/65) Max Burpees over Bar in remaining time *Any round you don't make...

02/26/2018

  Strength Hang Snatch: 5 sets of 2 at 75%-85%   Conditioning 3 Rounds for time (20 min cap): 400M Run 15 Pullups 9 Clean & Jerks (135/95) Rest 90 Sec  

02/22/18

Romwod Then: Conditioning/Skills EMOM for 5 Rounds: 1) 3 Inch worms 2) 15 DU (or 30 sec of Triple Practice) 3) Athletes Choice (GOAT work

2/21/18

WOD Conditioning 5 Rounds for Time (20 min cap): 10 DB PP (50/35) | R+ HSPU 15 Burpees Over Box (24/20) 6 Strict PU | R+ 4 Bar MU Rest 90 Sec Strength EMOM x 8 min: odd min- 10 Ring Rows even min- 5 Deadlifts @ 70%

2/20/18

4 Rounds for Time: 500M Row / 1500M Bike 20 Wallballs (20/14) 25 Abmat Situps | R+ 15 GHD Situps 1 Squat Clean & Jerk (80% of 1RM) *Alternate between row and bike.

CROSSFIT

11/13
Warm-up
Warm-Up (0-20)
Glute/Hamstring SMR (5)
+
400m jog
5 inch worms
+
2 rounds
15 Russian KBS (light)
15 Air Squats
10 Ring Rows+
Rowing Technique Review

Then:

LEVEL METHOD TEST ROWING

Test Rowing (40)
2 Heats/Groups
NOTE: if rowers are limited, have some clients test running
20 Minute row (Distance)
20 Minute row for Distance
1-Mile Run (Time)
Max Effort 1-Mile Run
11/12
Warm-up
Warm-Up (0-15)
Hip/Glute SMR (5)
+
1 min Squat hold
10 Scap Pull-ups
+
2 rounds
10 Ring Rows
12 Air Squats
Warm-up
Warm-Up (0-15)
Hip/Glute SMR (5)
+
1 min Squat hold
10 Scap Pull-ups
+
2 rounds
10 Ring Rows
12 Air Squats

Then:

LEVEL METHOD TESTING GROUP 1
Test Front Squat (15m)
+
Test UB Pull (15m)
+
Test Lactic Tolerance (Fran) (15m)
Front Squat (1RM)
Weighted Strict Pullup (Max Weighted Strict Pullup)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
No WOD available
11/10
Metcon (AMRAP - Rounds and Reps)
Warm-Up (0-25)
3x5 Wall Squat w/ PVC tempo: 3201
+
2 rounds
5 Inch Worms
10 Partner Push-ups
10 Glute Bridge
10 American KBS (light)
5 Burpee Box Jumps
10 Wall Balls

Partner Workout (25-60)
25 Minute AMRAP
10 Burpee Box Jumps 24/20> Bodybuilders to Step-up
20 American KBS 53/35> 35/26> 26/18
30 Wall Balls 20/14> 14/10> 10/4> Air squat
200m run
11/9
Warm-up
Warm-Up (0-15)
2 Rounds
10 Goblet Squats
10 Ring Rows
10 Front Step Lunges
10 Scap Pull-ups
Metcon (AMRAP - Rounds and Reps)

CP (15-40)
3x5 Front Squat> 10 reps> Goblet Squat, 2m rest b/t working sets
+
3x5 Weighted Pull-up> Non-weighted> 3x12 Ring Row, 2m rest b/t wokring sets
(heavier than last week)


Aerobic Power Intervals (40-60)

6 minute AMRAP
9 Power Cleans 95/65> 75/55> 55/35> KBS
12 Burpee Over Bar> Bodybuilder Over Bar
15 Deadlift 95/65> 75/55> 55/35> KB Deadlift
30 Double-unders> 2x Single-unders
Rest 2 minutes
x2
11/08
ROMWOD (Range of Motion workout of the day)
Metcon (AMRAP - Rounds)
EMOM for 4 Rounds:
30 Double Unders
45 second Plank
12 Alt. Single Leg Step-Ups (20")
12 V-Ups
Front Squat (5RM)

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