Category Archives: Blog

WOD: 11.7.16 – WOD: 11.12.16

WOD: 11.7.16
Strength Work
HBBS 5-5-3-3-1-1
*start first set at 50% of 1Rm and build up to about 90%

Conditioning
15 min AMRAP
30 Double Unders
10 Alternating BB Lunges (135/85) *from the ground
5 HBBS (135/85) *from the ground
——————————————————————–
WOD: 11.8.16
“CrossFit”
For time:
50 Pull-ups
50 Burpee Box Jumps (24″/20″)
100/70 Calorie Rows

*at the start of the minute […]

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WOD: 10.31.16 – WOD: 11.5.16

WOD: 10.31.16
Strength Work
1RM Bench Press

Conditioning
15 min AMRAP
400m run
100 Double Unders
——————————————————————–
WOD: 11.1.16
“CrossFit”
Positional Therapy
3RM Pause Back Squat
*hold bottom for 2-3 seconds, work up to heavy tripple

Conditioning
5 rounds for time:
10 Thrusters (95/65)
15 Toes to Bar

“Barbell Club”
Olympic Total
1-1-1 Snatch
1-1-1 Clean & Jerk
*must declare attempts, […]

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WOD: 10.24.16 – WOD: 10.29.16

60 DAY NUTRITION CHALLENGE WOD: 9.26.16 “RETEST”

Part 1: 10 min AMRAP
5 Pull Ups
10 Burpee Over Bar
5 Shoulder to Overhead (115/75)

then…

Part 2: 6 min cap.
1RM Clean
——————————————————————-
WOD: 10.25.16

For time:
100 HSPU
1 mile run
100 GHD Sit-ups
100 calorie row
——————————————————————-
Heavy Day: 10.26.16
Strength Work
1RM FRONT SQUAT
*work up to 1RM

Bench Mark
500M ROW
——————————————————————
WOD: 10.27.16
Strength Work
STRICT PRESS
*work up to heavy […]

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WOD: 10.17.16 – WOD: 10.22.16

WOD: 10.17.16
Capacity Work
10 min EMOTM:
Odd: 25-50 Double Unders
Even: 5 Back Squats (225/155)

Conditioning
5 rounds for time:
20 Lateral Jumps Over Bar
10 BB Lunges (135/85)
5 Bar Muscle Ups or 5 Chest to Bars
——————————————————————–
WOD: 10.18.16
Skill Work “STRADDLE TO PRESS WORK”
5 min EMOTM
10-20 Straddle Pike of the Box
*Rest

5 min EMOTM
Straddle Pike to Forward […]

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WOD: 10.10.16 – WOD: 10.15.16

WOD: 10.10.16
Strength Work
2RM OVERHEAD SQUAT

Conditioning
For time: 
500m row
100 Double Unders
50 Shoulder to Overhead (75/55)
25 Burpees
——————————————————————–
WOD: 10.11.16
Skill Work 
V1: Handstand Push-up Tutorial
V2: 10 min EMOTM
10 – 20 Shoulder touches or hand release from wall climb position

Bench Mark
2 MIN AMRAP HSPU’S

Conditioning

Part 1: 5 min AMRAP

10 HSPU’s

10 Box Jumps (24″/20″)

*1 minute rest

Part 2: 5 min […]

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WOD: 10.3.16 – WOD: 10.8.16

WOD: 10.3.16
Skill Work
12 min EMOTM:
O: 2 HBBS (70%+)
E: Max L-Sit

Conditioning
For time:
1000m row
50 Chest to Bars
250m row
——————————————————————-
WOD: 10.4.16
“CrossFitters”
HERO WOD “WITTMAN”

Seven rounds of:
15 KB Swings (55/35)
15 Power Cleans (95/65)
15 Box Jumps (24″/20″)

“Barbell Club”
Skill Work
CLEAN + PUSH PRESS + PUSH JERK + SPLIT JERK
*work up to heavy single with great form

Strength Work
Front […]

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WOD: 9.26.16 – WOD: 10.1.16

NUTRITION CHALLANGE WOD: 9.26.16

Part 1: 10 min AMRAP
5 Pull Ups
10 Burpee Over Bar
5 Shoulder to Overhead (115/75)

then…

Part 2: 6 min cap.
1RM Clean
——————————————————————-
WOD: 9.27.16
Version 1: 15 min tutorial/practice
Rope Climbs

Version 2: 12 min EMOTM
O: 10 GHD Sit-ups
E: 20m Handstand Walk or 20 sec Handstand Hold of the wall

Conditioning
Version 1: For […]

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WOD: 9.12.16 – WOD: 9.17.16

WOD: 9.12.16
Conditioning
11 rounds for time:
9 Pull-ups
9 Push-ups
9 Goblet Squats (55/35)
9 Abmat Sit-ups
*September 11 tribute WOD

WOD: 9.13.16
Strength Work
5RM PUSH PRESS

Conditioning
3 rounds of
2 minutes of maximum calorie rows
2 minutes of maximum shoulder to over head (115/75)
*no rest in between sets

Barbell Club: 9.13.16 (TEST WEEK)
1RM Snatch

WOD: 9.14.16
Positional Therapy
PAUSE FRONT SQUAT
*work up to heavy single

Conditioning
3 […]

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WOD: 9.5.16 – WOD: 9.10.16

PARTNER WOD: 9.5.16
For time:
400m run
60 Pull ups

400m run
50 Pull-ups

400m run
40 Pull-up

400m run
30 Pull-ups

400m Run
20 Pull-ups

*team must run the 400 together, can break up the pull-ups in any way
——————————————————————
WOD: 9.6.16
Strength Work
1RM QUARTER SQUAT
*work up to a heavy single

Conditioning
15 min AMRAP:
5 Cleans (135/85)
5 Thrusters (135/85)
10 Box Jumps (24/20) *must be a jump […]

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WOD: 8.29.16 – WOD: 9.3.16

WOD: 8.29.16
PUSH PRESS
*work up to heavy single

Conditioning
For time:
50 Shoulder to Overhead (95/65)
50 Air Squats or Pistol Squats
50 Pull-ups
50 Overhead Squats (95/65)
*At the start of the minute and EMOTM 4 Burpees, 20 min cap
——————————————————————–
WOD: 8.30.16
Skill Work
12 min EMOTM
O: 10-20 GHD Back Extensions
E: 40 sec Hollow Rocks

Conditioning
10 rounds for time:
10 Box Jumps […]

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