Wednesday's WOD (5 pm only)

Five rounds for time of:
10 Front squats @ 50% of 1RM and pulled from the floor
30 sit-ups

Every minute on the minute for 16 minutes of:
Odd Minutes: 7 Hang Power Snatch @ light weight
Even Minutes: 7 Kettle Bell Swings @ medium weight

Monday's WOD (9:15 am only)

For time:
50 Medicine ball cleans
5 Rope climbs
40 Medicine ball cleans
4 Rope climbs
30 Medicine ball cleans
3 Rope climbs
20 Medicine ball cleans
2 Rope climbs
10 Medicine ball cleans
1 Rope climbs

Death By Handstand Push-ups

Saturday's WOD

"The 12 Days of CrossFit"

For time, singing the song in your head for reps and rounds of:

12 Kettlebells swinging (2/1.5 pd)
11 Knees to elbows
10 Box jump burpees (24/20)
9 Abmat sit-ups
8 Kipping pull-ups
7 Turkish get-ups (35/20)
6 Wallballs tossing
5 Dips on rings
4 Handstand pushups
3 Power cleans (95/65)
2 Front squats (95/65)
and a Sumo-deadlift highpull (95/65)

Go ahead and sing it…

The details... Each of the 12 rounds of the WOD will be:
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1
7,6,5,4,3,2,1
8,7,6,5,4,3,2,1
9,8,7,6,5,4,3,2,1
10,9,8,7,6,5,4,3,2,1
11,10,9,8,7,6,5,4,3,2,1
12,11,10,9,8,7,6,5,4,3,2,1

Holiday Schedule

Monday 12/24 the only class is at 9:15am.
Tuesday 12/25 Christmas; the box is closed.
Wednesday 12/26 the only class is at 5:00pm.
Thursday 12/27 Normal Class Schedule Resumes.

Monday 12/31 the only class is at 9:15am.
Tuesday 1/1 New Years Day; the only class is at 9:00am.
Wednesday 1/2 Normal Class Schedule Resumes.

Friday's WOD

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Thursday's WOD

As many rounds as possible in 12 minutes of:
2 Wall walks
4 Forward rolls
6 L-Pullups

Zercher squats 4x4 (4 work sets of 4 reps)

Wednesday's WOD

4 rounds for time of:
100m Shuttle sprint
20 Dumbell Snatch (very heavy)

Shoulder press 2-2-2-2-2-2-2-2-2-2
Every minute, on the minute, increasing load each set.

Tuesday's WOD

Tuesday's WOD

5 Rounds for time of:
7 Deadlifts (heavy)
30 squats
7 Handstand push-ups

Monday's WOD

3 x 1000m Row

Midline Work:
GHD Sit-ups and Back extensions
3 sets of 10, 15 or 20

Saturday's WOD

Five rounds for time of:
21 Pull-ups
21 Sumo deadlift high-pulls

Friday's WOD

Three rounds for time of:
400m Run
3 Rope climbs
10 DB Shoulder press

Tabata alternating jumping lunges

Thursday's WOD

Squat Cleans
3-3-3-3-3

Bench Press
3-3-3-3-3

Wednesday's WOD

For time:
30 Overhead squats
7 Muscle-ups
20 Overhead squats
5 Muscle-ups

Tuesday's WOD

Five rounds for time of:
50 Double-unders
10 Push jerks (heavy)
1 Minute Rest

Monday's WOD

As many rounds as possible in 15 minutes of:
8 ring dips
10 box jumps
12 steps barbell overhead walking lunges


5 rounds of 1 min kettlebell swings (heavy) followed by 1min rest

Saturday's WOD.

For time:
20 Wall ball shots
20 Sit-ups
20 Box jumps
20 Push-ups
20 Cleans
20 Double-unders
20 DB Thrusters
20 Pull-ups
20 Overhead squats
20 Kettlebell swings
20 Push presses
20 Dips
20 Sumo deadlift high pulls
20 Burpees
20 Back squats
20 GHD sit-ups
20 Walking lunge steps
20 Deadlift
20 Knees to elbows
20 Front squat

Friday's WOD

Practice rowing technique.

Three rounds for time of:
10 Weighted toes-to-bar
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

Wednesday's WOD

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday's WOD

Five slow rounds of:
15 Bodyweight deadlifts
Max reps pull-ups (strict)
Max reps dips (strict)

Each round is continuous; once you start, there is no break. Rest 3 minutes between rounds. Score total pull-ups plus dips.

Monday's WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14/10 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/53/45 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/53/45 pounds (Reps)
Row (Calories)

Saturday's WOD

Practice muscle-ups

4 rounds on a three minute clock of:
200m Run
2 Muscle-ups
Max rep thrusters
Rest 2 minutes

Friday's WOD

Warm-up front squats

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

Thursday's WOD

"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry (KB)
50 meter Waiter walk, Right arm (DB)
50 meter Waiter walk, Left arm (DB)

Wednesday's WOD

Complete as many reps as possible in 7 minutes of:
Burpees

For time:
10-9-8-7-6-5-4-3-2-1 reps of;
KB Clean and press
KB OHS

Tuesday's WOD

"Diane"
21-15-9 reps of:
Deadlift (225/155/115)
Handstand push-ups

For time:
15-12-9 reps of:
Ring rows
Ring dips

Monday's WOD

Front Squat 1-10-1-20-1-30 reps

For time:
30-20-10 rep rounds of:
Double unders
KB snatch

Saturday's WOD (9:00 am only)

Bulgarian split squat 3x5

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Friday's WOD (9:15 am only)

Seven rounds for time of:
12 Thrusters
9 Toes-to-bar
Run 200 meters with a medicine ball

Thanksgiving Schedule

Class at 9 am only.

Thursday's WOD

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely 3 minutes between rounds.

Wednesday Yoga

Yoga @ the box at 6:00am and 8:15pm.

Wednesday's WOD

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell bent over row

Tuesday's WOD

5 Rounds for time of:
15 Lunges
10 Box jumps
5 Ring dips

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Monday's WOD

As many rounds as possible in 5 minutes of:

1 Hang squat snatch

2 Overhead squats

4 Kettlebell swings

The snatch and OHS are at the same weight.

Snatch 3-3-2-2-2-1-1-1-1-1 reps

Saturday's WOD

"Ralph"
Four rounds for time of:
8 Deadlifts (250/165/125)
16 Burpees
3 Rope climbs
Run 600 meters

Friday's WOD

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

For time:
21-15-9 rep rounds of:
Shoulder press (75/50/38)
Ring dips

Thursday's WOD

"Clovis" varient
As many rounds as possible in 45 minutes of:
400m Run
4 Burpee pull-ups

Wednesday's WOD

Five rounds for time of:

10 Power clean and jerk (155/105/75)

1 Rope climb, legless

Front Squat 1-10-1-20-1-30 reps 

Yoga Tomorrow (Wednesday) at the Box

Yoga Tomorrow (Wednesday) at the Box:
6:00 am and 8:15pm 

Tuesday's WOD

Warm-up OHS
Practice doubles
Three rounds for time of:
10 Overhead squat (135/95/66)
50 Double-unders

Shoulder mobility

Monday's WOD

Set up for WOD and warm up movements.

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
30 Deadlifts (225/155/115)
30 Dumbbell push press (35/25/15)
50 Kettlebell swings (1.5/1/0.75 pood)
Row 20 calories
10 Muscle-ups

Saturday's WOD

Team WOD

Friday's WOD

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Level testing

Thursday's WOD

Split jerk 2-2-2-2-2-2-2-2-2-2 reps

Level testing

Yoga Wednesday

"Warrior Challenge" is on this week for Yoga @ the box 6am or 8:15pm.
Try this yoga class to challenge your body in a different way this week. We will be doing some intense, long posture holds and deep stretches.

Wednesday's WOD

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump (24/20/12)
30 Wall ball shots (20/14/10)

Tuesday's WOD

Power snatch 1 rep max. Establish in 20 minutes.

As many rounds as possible in 12 minutes of:
3 Deadlifts
20m Broad jumps

Do 3 burpees every 10 jumps.

Score by total load lifted multiplied by number of rounds.

Monday's WOD

For time:
10 Shoulder press
10 Overhead squat
20 Push press
20 Front squat
30 Push jerk
30 Back squat

Barbell weight: 115/75/55

Level testing.

Saturday's WOD

Two rounds for time of:
50 Pull-ups
75 Sit-ups
50 Overhead squat (75/50/33)
75 Double-unders

Friday's WOD

21-15-9 rep rounds of:
Medball cleans
Push-ups

Level testing

Thursday's WOD

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pull (95/65/45)
Lateral jumps over obstacle (24/20/12)

For lateral jumps, use athletic tape strung between two objects. Two or three feet per athlete should be enough. Touching tape is a no rep.

Death by dips. Set up boxes at 30". Use plates on top of boxes for more height/stability.

Wednesday's WOD

"Christine"
Three rounds for time of:
Row 500m
12 Deadlifts (225/155/115 competition) (155/105/80 level testing)
21 Box Jumps (30/24/20 competition) (24/20/12 level testing)

Level Testing

Yoga for 6am Wednesday

We are doing a "Back to Basics" class for a full body stretch and recovery.

Tuesday's WOD

21-15-9 rep rounds of:
Wallball shots (20/14/10)
Jumping pull-ups

Level testing

Special Class Times Wednesday

Due to "Beggars' Night" in Granville, our evening class times will be at 4 PM and 7 PM on Wednesday.

Monday's WOD

Five rounds for time of:
12 Push press (115/75/65)
40 meter Shuttle sprint (4 x 10 meters)
8 Squat snatch (115/75/65)

Teach the GHD sit-up.
GHD work: 3 x 10,15, or 20 reps

Friday's WOD

Deadlift 2-2-2-2-2-2-2-2-2-2
Deadlift on the minute, every minute
(After WOD; do not drop deadlift at top… keep it under control the whole time)

1000 meter Row
Rest 4 minutes
Dumbell "Tabata" Thrusters @ 40% Bodyweight (round UP)

Thursday's WOD

Front squat 4x4

For time:
50 Sit-ups
1 Muscle-up
40 SIt-ups
2 Muscle-ups
30 Sit-ups
3 Muscle-ups
20 Sit-ups
4 Muscle-ups
10 Sit-ups
5 Muscle-ups

Wednesday's WOD

Tabata Ring dips

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

(7pm row)

Yoga at the Box on Wednesday, Oct. 24th

Yoga at the Box on Wednesday, Oct. 24th
6:00am and 8:15pm - Focus will be on shoulder, chest and hamstring stretches plus relaxation.

Tuesday's WOD

Teach and practice Sots press and Hip Extension to Ring Row

Three rounds for time of:
15 Sots press (45/33/22)
15 Hip Extension to Ring Row
20 second L-sit hold (in rings)
15 Handstand push-ups

Monday's WOD

Split jerk 1-1-1-1-1-1-1

For time:
30 Hang cleans (155/105/75)
40 One-legged squats, alternating
Row 1000 meters

Saturday's WOD

"Glen"
For time:
30 Clean and jerks (135/95/65)
Run 1 mile
10 Rope climbs
Run 1 mile
100 Burpees

Friday's WOD

Pistols 3 sets of 10 each leg.

4 Rounds for time of:
40m Bear crawl
10 Deadlifts (225/155/110)
6 Turkish get-ups (1.5, 1, 0.75 pood)

Thursday's WOD

Warm-up muscle-ups and thrusters for WOD.

"Tom"
Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
11 Thrusters (155/105/80)
14 Toes-to-bar

Yoga for Wednesday

6am and 8:15pm - Focus will be on Warrior postures and deep stretches for athletic recovery

Wednesday's WOD

Push press 3-3-3-3-3-3-3-3-3-3 reps
On the minute, every minute for 10 minutes.

Every minute on the minute for 20 minutes:
1 Muscle-up
or
1 L-sit rope climb
Alternate between movements each minute

Tuesday's WOD

Weighted ring dip 3-2-2-2-1-1-1-1-1 reps

Three rounds for time of:
15 "Sit-ups on abmat bench press" (45/33/22)
25 Good mornings (45/33/22)
Run 800 meters

Monday's WOD

Prepare for WOD.  Warm-up movements and find weights.

For time:

100 ft Walking lunge

50 Push-ups

50 Double-unders

25 Knees to elbows

5 Rope climbs

50 Box jump (24/20/12)

25 Overhead squats (65/45/33)
25 L-pull-ups (strict)
50 Sit-ups

Saturday's WOD

Run or Row 5k

Shoulder press 3x5
(3 work sets of 5 reps)

Friday's WOD

As many rounds as possible in 11 minutes of
210m Row
7 Bench press (135/95/65)

Front Squats (135/95/65)
2 minute test: Clean the barbell and do as many front squats as possible in 2 minutes.

Thursday's WOD

Deadlift 5-5-5-5-5

Bench press 5-5-5-5-5

Wednesday's WOD

"GI Jane"
For time:
100 Burpee pull-ups

As many flips as possible in 2 minutes of:
Tire flips

Tuesday's WOD

Three rounds for time of:
10 Squat cleans (135/95/65)
20 Box jumps (24/20/12")

21-15-9 rep rounds of:
Hug-a-twinkie
Push-ups
Sit-ups

Monday's WOD

Warm-up muscle-ups, handstand push-ups and swings

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings (2/1.5/1 pood)

Saturday's WOD

Hooverball!

Every minute on the minute for 12 Minutes:
1 Snatch grip deadlift
1 Power snatch
1 Squat snatch

Increase load each set

Friday's WOD

Shoulder Press 3-3-3-3-3-3-3

As many reps as possible in 10 minutes of:
Pull-ups for 20 seconds
Sit-ups for 20 seconds
Squats for 20 seconds

Thursday's WOD

Handstands and Handstand walk and progressions. Walk 60m total.

Three rounds for time of:
100m Walking lunge
10 Wall walks
50 Kettlebell swings (1/0.75/0.5 pood)

Wednesday's WOD

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Ring Dips, 5 sets of max reps.

Tuesday's WOD

"Benchmark"
For time:
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Back Squat 5-5-5-5-5 reps

Monday's WOD

For time:
100 L-Pull-ups

Mobility: Overhead, first rib, and barbell quickie

Saturday's WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

Team WOD!

Friday's WOD

Teach and practice kettlebell movements.

As many rounds as possible in 20 minutes with a (1.5/1/0.75 pood) kettlebell of:
KB Deadlift
KB Snatch
KB Jerk
KB OHS

One round is all movements complete with left and right hand.

Thursday's WOD

5x20m Sled Pull Backward (after snatch)

Split snatch 2-2-2-2-2-2-2 reps
Alternate legs for each rep

Wednesday's WOD

Teach and Practice Front Rolls and Wall Climbs

"Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps (30/24/20")

Tuesday's WOD

Max Watt Test Row x3 (after WOD)

21-15-9 reps of:
Deadlift (225/155/110)
Overhead squat (135/95/65)

Monday's WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Saturday's WOD

Split snatch 2-2-2-2-2-2-2 reps
Alternate legs for each rep

Four rounds for time of:
3 Rope climbs
30 Push-ups
30 Sit-ups

Friday's WOD

Front rack therapy and open shoulders

Five rounds for time of:
15 Walking lunge steps, carrying a 95/65/45 pound barbell in the front rack position
30 Double-unders

Front squat 3x5 (3 work sets of 5)

Thursday's WOD

Practice Clean and Jerks, build to WOD load.

For time:
30 Clean and jerks (185/120/95)

Sled Pulls 3 x 50m

Wednesday's WOD

Review split jerks

Split jerks
You have 15 minutes to find a 5-rep max.

For time:
50 Double-unders
50 Wall ball shots (20/14/12)
40 Double-unders
40 Wall ball shots
30 Double-unders
30 Wall ball shots
20 Double-unders
20 Wall ball shots
10 Double-unders
10 Wall ball shots

Tuesday's WOD

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95/65)
7 Knees to elbows
7 Deadlift (245/160/125)
7 Burpees
7 Kettlebell swings (2/1.5/1 pood)
7 Pull-ups

Yoga at Always Forward CrossFit!

We are excited to announce that Leigh Brennan of A Place to Cal Om will be offering yoga instruction and practice on Wednesdays at 6am, and 8:15 pm, and Saturdays at 10:15am. CrossFitters, there is no better way to unwind restore while developing better mobility (flexibility) and movement! Always Forward!

Schedule Change 9/24/12

Big news.... Schedule change beginning Monday 9/24!  Our evening schedule will be Monday through Thursday, 5pm, 6pm, and 7pm!  We will still have open gym on Friday's at 5:30 pm and the morning and weekend schedule will remain the same.

Monday's WOD

Practice Double-unders or Triple-unders
Can you get a double? 10 in a row? How about 50?

Double under contest: You have 10 minutes to link as many as possible together.

For max reps of double-unders...
Preform for 10 minutes, every minute, on the minute one round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air squats
Then for the rest of each minute, max reps of Double-unders.

Saturday's WOD

Hooverball!

4 Rounds for total reps of jerk, each six minutes, consisting of:
3 minutes to row 400m or run 200m then max rep Jerk (push or split; 135/95/65)
Rest 3 Minutes.

Friday's WOD

Weighted Dips 3-3-3-3-3

As Many Reps As Possible In 7 Minutes of:
3 Wallball (20/14/12)
6 Sit Up
6 Wallball
6 Sit Up
9 Wallball
6 Sit Up
12 Wallball
6 Sit Up...
*Wallball reps continue accumulating by 3, Sit Ups remain constant until time elapses.

Thursday's WOD

Overhead Squat 3-3-3-3-3 reps

Eight rounds for max reps of:
Hang power clean (115/75/55), 20 seconds
Rest 10 seconds
Push press (115/75/55), 20 seconds
Rest 10 seconds

Wednesday's WOD

Shoulder press 2-2-2-2-2-2-2-2-2-2

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pull (95/65/45)

Tuesday's WOD

Weighted Strict Pull-ups 3-3-3-3-3

For time:
100 Thrusters (95/65/45)

Monday's WOD

"Helen"

Three rounds for time:

400m Run

21 Kettlebell of DB swings (1.5/1/0.75 pd)

12 Pull-ups

Back squat 3x5 

Build to three work sets of five reps

Saturday's WOD

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps (20/20/20)
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings (2/1.5/1 pood)
30 Sit-ups
20 Hang squat cleans (35/25/20 pound dumbbells)
25 Good mornings (65/45/33)
30 Wall ball shots (20/14/12 pound ball)
3 Rope climb ascents

Friday's WOD

Seven rounds for time of:
400m Run
30 Front squat (95/65/45)

Thursday's WOD

Three rounds for time of:
Run 800 meters
Rest 2 minutes

For time:
5-4-3-2-1 rep rounds of:
Tire flips and
80-60-40-20-10 rep rounds of:
Sit-ups

Wednesday's WOD

For time:
As many rounds as possible in 9 minutes of:
1 Muscle-up
5 Box jumps (34/28/24) (add 45# bumper to box)

For time:
5-10-15...50...15-10-5 rep rounds of:
Double-unders
100 Push jerk (95/65/45)
Partition as needed.

Tuesday's WOD

As many rounds as possible in 15 minutes of:
2 Rope Climb
3 Wall Climb
10 Ring Push-ups

For time:
15 rounds for distance of:
Row 30 seconds
Rest 30 seconds

Monday's WOD

"Holleyman"
30 rounds for time of:
5 Wall ball shots (20/14/12)
3 Handstand push-ups
1 Power clean (225/155/110)

Only one class on Labor Day

Only one class tomorrow, Monday, 9/3 at 9:15 am. Get ready for a good one!
-mcdontron

At the gym Saturday morning!

With early-morning thunderstorms and a cross country meet at Brun Du we will be at the gym this morning.

Saturday's WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Friday's WOD

Back squat 5-4-3-2-1-2-3-4-5
(after WOD)

Seven round for time of:
10 Deadlifts (225/155/115)
1 Rope Climb double-up
(one double-up is two ascents with only one toe touch between climbs... )

Thursday's WOD

Muscle-up and triple-under practice

10-8-6-4-2 rep rounds of;
Muscle-ups
Jump rope triple-unders

Wednesday's WOD

Sled pulls 3x100m @ 1/3 back squat 1-rep pr. (after WOD)

For time:
15 Thrusters (135/95/65)
Run 200 meters
20 Thrusters (95/65/45)
Run 400 meters
30 Thruster (65/45/33)
Run 800 meters

Tuesday's WOD

Push press 3-3-3-3-3

Four rounds for time of:
30 Dumbbell ground to overhead (35/20/15) (DB's must touch floor each rep.
Row 200 meters

******20 Burpee penalty if DB's are dumped on floor!!!!! DB's chew up the concrete. Bad, bad, bad!*****

Monday's WOD

Power clean 1-1-1-1-1-1-1 reps

10 Rounds of:
30 Seconds to Complete 10 Sumo Deadlift High Pull (95/65/45)
30 Seconds to Complete 10 Abmat Sit Ups
30 Seconds Rest

Saturday's WOD

Medball clean practice
Tabata Medball cleans (20/14/12)

50-35-20 reps of:
Wall balls (20/14/12)
Pull-ups
Double-unders

Friday's WOD

Snatch balance 1-1-1-1-1-1-1

Three rounds for time of:
Row 500 meters
Run 400 meters

Thursday's WOD

Scots press 5-5-5-5-5

Five rounds for time of:
5 Deadlifts (275/185/110)
10 Burpees

Wednesday's WOD

Hang power clean 3-3-3-3-3

Five rounds for time of:
25' Overhead barbell walking lunges (135/95/65)
15 Knees to elbows

Tuesday's WOD

Tire flipping practice
GHD work 3 x 10, 15 or 20
Back Extensions 3x 10, 15, or 20

WOD and Strength will run concurrently.

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Tire flips
Tire jumps (like a box jump)

-athletes can pair together for the WOD... they will flip together and jump together.

**** 9 minute cap ***

Monday's WOD

Tabata pistols

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings (2/1.5/1 pood)
10 Box jumps (30/24/20)
10 Ring dips

Saturday's WOD

Max rep pull-up test: Can be kipping or strict, but the total number is what counts. You get up to three attempts.

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

BYOST (Bring your own stopwatch)

Friday's WOD

As many reps as possible in 7 minutes for DISTANCE:
Burpee Broad Jump

Tabata Shoulder Press: To score, multiply load times the smallest number of reps for any set.

Thursday's WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

Wednesday's WOD

"Jared"
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Tuesday's WOD

Standing broad jump testing: Place toes touching edge of stall mats. Jump. Back of heel (or body, or whatever hits) closest to start is the point of measurement. Round to nearest 1/2 inch. You get 5 attempts.

Box jump max height test: Warm-up jump. For safety, it is recommended to use bumper plates. All athletes take a turn (adjusting height as needed) and then a new height is established. It is up to the athlete to choose and attempt a height. The jump must be made from two stationary feet to two stationary feet; no half step or other movement before the attempt. You get 5 attempts.

Max Jump Rope Double Unders in 5 minutes
Recover 3 minutes
Max Pistols in 5 minutes
Recover 3 minutes
Max Handstand Push Ups with Kip in 5 minutes

Monday's WOD

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

Start light and add weight.

Saturday's WOD

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Friday's WOD

Death by kettlebell swings (2/1.5/1 pd.)

As many rounds as possible in 11 minutes of:
11 Kettlebell snatch, left arm (1.5/1/.75 pood)
11 Kettlebell snatch, right arm
22 Double unders

Thursday's WOD

Clean and Jerk 3-3-3-3-3 reps

For time:
25-20-15-10-5 rep rounds of:
Medball cleans (20/14/12)
Ring dips

Wednesday's WOD

"Filthy Fifty"
For time:
50 Box jumps (24/20/12)
50 Jumping pull-ups
50 Kettlebell swings (1/.75/.5 pood)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/33/22)
50 Supermen
50 Wallball shots (20 to 10'/14 to 9'/12 to 8')
50 Burpees
50 Double unders

Tuesday's WOD

Thruster 5-5-5-5-5

For time:
30 Thrusters (75/50/33)
3 Rope climbs
20 Thrusters
2 Rope climb
10 Thrusters
1 Rope climb

Monday's WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Saturday's WOD

For time:
21 Back squats (225/155/115)
90 Sit-ups
15 Back squats
60 Sit-ups
9 Back squats
30 Sit-ups

Friday's WOD

Push Press 2-2-2-2-2-2-2 reps.

As many rounds as possible in 10 minutes of:
7 Muscle-ups
21 V-ups

Thursday's WOD

10 rounds for time of:
5 Squat clean (185/120/95)
8 Burpee box jumps (30/24/20")

Wednesday's WOD

Shoulder mobility

Overhead squat: 2-2-2-2-2-2-2
The focus is on mechanics. Demonstrate coaching points for lift. Have two coaches per lifter and have each coach look for a different coaching point. Only increase load when points are met.

Four rounds for time of:
10 Power cleans (135/95/65)
10 Burpees

Tuesday's WOD

Sled pulls: 3 x 50m each set at 60% of 1-rep max for back squat.

As many rounds as possible in 30 minutes of:
3 Weighted Pull-ups (45/35/25)
5 Strict Pull-ups
7 Kipping pull-ups

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.

Place stall mats under the pull-up rig for dropping dumbbells.

Coming off the bar or going to ground constitutes termination of a set.

Keep track of rounds and sets (each round might take a few sets.)

Monday's WOD

Kipping pull-up clinic. Work on 5 sets of 5 kipping pull-ups.

GHD: 3x10,15, or, 20
Using a ring set precisely 12" above your maximum reach, complete 4 rounds for time of:
30 Jump and touch, alternating arms
20 Deadlifts (185/125/95)
10 Handstand push-ups

Friday's WOD

3 rounds for quality (after WOD):
5 Dumbbell Planche Throughs
Hold Planche in Tuck Position for 15 seconds

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
Thrusters
Pull-ups

Thursday's WOD

"2 minute Fran"
Modify "Fran" in any way to do it in 2 minutes. For example, I did it with 22# thrusters and jumping pull-ups in 2:03.

Front squat 2-2-2-2-2-2 reps

Wednesday's WOD

For time:
90 Sit-ups
30 Deadlifts (225/155/105)
30 Double-unders
30 Overhead squats (95/65/45)
30 Pull-ups

Tuesday's WOD

Overhead squat 3x5 (3 work sets of 5)

"Isabel"
For time:
30 Snatch (any method)(135/95/65)
Use 95 pounds, 65 pounds or broomstick as needed.

Monday's WOD

Ring dips: 3 sets of max reps (after WOD)

"Elizabeth"
21-15-9 reps of:
Clean (any method)(135/95/65)
Ring dips

Saturday's WOD

In heats of 6, with a 95/65/45# bar.
For time:
10 Overhead squats
10 Box jump overs
10 Thrusters
10 Power cleans
10 Toes to bar
10 Burpee muscle-ups (or 15 Burpee muscle-up progressions)
10 Toes to bar
10 Power cleans
10 Thrusters
10 Box jump overs
10 Overhead squats

Group mobility work: Hips and shoulders

Friday's WOD

"Lazy Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift
Bench press
Clean

Load one bar to 1/2 body weight and crush through the WOD with one bar. Be sure to have a spotter ready for the bench press.

12 minute time cap. Add one second for each rep left undone.

For time:
5 Front squats (185/125)
20 Double unders
4 Front squats
15 Double unders
3 Front squats
10 Double unders
2 Front squats
5 Double unders
1 Front squat

Thursday's WOD

Clean technique review: Medball cleans then bar cleans with no weight. Look for and correct pulling arms/elbows too early.
For time:
10 Clean & jerks (165/110)
40 Doubles unders
7 Rope climbs, 15'
40 Double unders
2 Clean & jerks

Wednesday's WOD

Bar muscle-ups or muscle-up progressions.

Three rounds for time of:
8 Split snatch, alternating legs (75/50)
7 Muscle-ups
400m Run

Tuesday's WOD

Complete the following every minute for as long as possible:
Clean, 1 rep

Begin with 95/65/45 pounds (or scale as needed) and add 10 pounds every minute after each successful lift. The workout is finished when you cannot complete the clean within the time limit.

As many rounds as possible in 6 minutes of:
12 Box jump-overs (24/20)
12 Burpees
Each Burpee must finish on top of a 45/25/25# bumper.

Monday's WOD

Monday:
Tabata push jerk

To find score, multiply weight by the lowest number of reps achieved in the eight rounds.

For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

Saturdays's WOD

Snatch balance to OHS 3-3-3-3
OHS after snatch balance then reset barbell for next rep. Sets of 3 reps.

8 rounds of:
Run 400 meters
Rest 90 seconds

Friday's WOD

Four rounds for time of:
Run 400 meters
20 Dumbbell burpee deadlifts (35/25)

Thursday's WOD

Back squat 5-3-3-3-1-1-1

Three rounds for time of:
5 Burpees
10 Ground to overhead (95/65)
150m Row

Wednesday's WOD

Five rounds for time of:
400 meter Run
20 Pull-ups
10 Walking lunge steps, carrying 35/25# dumbbells
10 Squat clean dumbbell thrusters (35/25)

Tuesday's WOD

Turkish get-ups w/kettlebell or barbell 1-1-1-1-1
For time:
50 Wall ball shots (20/14)
25 Toes-to-bar
40 Wall ball shots
20 Toes-to-bar
30 Wall ball shots
15 Toes-to-bar
20 Wall ball shots
10 Toes-to-bar
10 Wall ball shots
5 Toes-to-bar

Monday's WOD

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings 1.5/1 pood)
40 Pull-ups
30 Handstand push-ups

Saturday's WOD

Shoulder press 2-2-2-2-2-2-2-2-2-2 on the minute, every minute.

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)

Friday's WOD

Max wattage test:
3 trials, each trial is 10 pulls of a rower. Goal is to find the maximum number of watts.

Complete as many rounds as possible in 12 minutes of:
12 Push press (115/75)
12 Chest to bar pull-ups
12 One-legged squats

Power is on!

We will resume normal operations starting tomorrow at 6 am. Thanks everyone for your patience!

Thursday Evening Class Time Change

Due to the heat, we will have one class at 8 pm on Thursday at Bryn Du.

Thursday's WOD

At Bryn Du...

For time:
Run 800
Then, 50-40-30-20-10 rep rounds of:
Push-ups
Sit-ups
Then run 800m

Wednesday's WOD

Happy 4th of July!
One class only at 9:15 am. We will meet at Bryn Du.

Dumbbell "DT"
5 rounds for time of:
12 DB Deadlifts (35/24)
9 DB Hang power cleans (35/25)
6 DB Push Jerk (35/25)

Tuesday's WOD

At Bryn Du...

Three rounds for time of:
50 Dumbbell swings (35/25)
20 Dumbbell squat snatches, left arm (35/25)
50 Steps, overhead dumbbell walking lunge (35/25)
20 Dumbbell squat snatches, right arm

Wildwood Park is Closed

We'll meet at Bryn Du.

July 4th Schedule

We will have one class at 9:15 am.

At Wildwood Park in Granville for Monday's

We will WOD at Wildwood park on Monday whether we have power or not! The class schedule will remain the same this week.

Monday's WOD

"Brenton"
Five rounds for time of:
Standing broad-jump, 100 feet
Bear crawl 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it

No Class Today

We are still without power...

Saturday's WOD

If we have power by 7am we'll be open... Here is what you can look forward to.

10 Rounds for time of:
10 Thrusters (115/75)
10 Push-ups

Friday's WOD

Back squat 5x5 (5 work sets of 5 reps)

For time: 21-15-9 rep. rep rounds of:
DB push press
Pull-ups
Double unders (sub tuck jumps only)

Thursday's WOD

Bench Press 5-5-5-5-5 reps

Snatch 2-2-2-2-2-2 reps

Wednesday's WOD

10 rounds for time of:
10 Dumbbell hang squat clean (35/25)
5 Handstand push-ups on dumbbells

Tuesday's WOD

Practice handstands and handstand walks.

Five rounds for time of:
15 Knees to elbows
15 Supermen
15 m Handstand walk
15 Box jumps (24/20")

Monday's WOD

Weighted ring dips 1-1-1-1-1-1-1

21-15-9 reps for time of:
Deadlift (225/155)
Thruster (95/65)

Saturday's WOD

For time:
Row 2K
Bike 7K
Run 3K

Helmet is required for the bike segment.

Friday's WOD

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Thursday's WOD

Clean and jerk and rope climbing skill practice

15 foot Rope climb, 5 ascents
135/95 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
145/100 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
155/105 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
165/110 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
175/115 pound Clean and jerk, 1 rep

Saturday's WOD -bike alert-

Don't forget to bring your bike and helmet for Saturday mornings class!

Wednesday's WOD

Split jerk 1-1-1-1-1-1-1

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat snatch (135/95/65/45)

Tuesday's WOD

Squat snatch practice
Start light, build to a medium weight and practice coaching points.

10 rounds for time of:
15 Push-ups
160m Sprint
Rest 1 minuteSquat snatch practice
Start light, build to a medium weight and drill coaching points.

10 rounds for time of:
15 Push-ups
160m Sprint
Rest 1 minute

Monday's WOD

For time:
30 Muscle-ups or 60 pull-ups and 60 ring dips.
Dips are rock-bottom, and pull-ups are pulled to the sternum to approximate the muscle-up's value.

For time:
300 Squats

Saturday's WOD

For time:
50 Thrusters (95/65)
25 Ring dips
50 Clean and jerks (95/65)
25 Chest to bar pull-ups
50 Deadlifts (95/65)

30 minute cap. At time, total reps.

Then within 10 minutes...
Once to failure for reps:
Shoulder press to push press at WOD weight (no jerking, clean from ground).

Then within 20 minutes after the WOD find 1-rep max clean and jerk.

Friday's WOD

Static hold on rings x2 (once locked out, once in full dip)

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Or
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Thursday's WOD

Push jerk 3x5
(three work sets of 5 reps)

"Super Michael"
Three rounds for time of:
Run 800 meters
50 Supermen
50 Sit-ups

Wednesday's WOD

"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points.

Tuesday's WOD

Hold handstand for 5 minutes
30 front rolls

Front squat 3-3-3-3-3 reps

Monday's WOD

Deadlift 7-7-7-7-7

21-15-9 reps for time of:
Hang squat clean (50/35 pound dumbbells)
Handstand push-ups

Saturday's WOD

Thruster 5-5-5-5-5 (after WOD)

"Nancy"
5 rounds for time of:
400 meter run
15 Overhead squats (95/65)

Friday's WOD

Tabata Clean and jerk (135/95)

Five rounds for time of:
2 Rope climbs
7 Handstand push-ups
10 One-legged squats

Thursday's WOD

As many reps as possible in 12 minutes of:
1 Box jump
1 Sit-up
2 Box jumps
2 Sit-ups
3 Box jumps
3 Sit-ups...

Three rounds for time of:
Row 500 meters
20 Knees to elbows
30 Supermen

Wednesday's WOD

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday's WOD

Death by Pull-ups

Death by 10m

Monday's WOD

Sled pulls x3 (50-60% of back squat 1-rep max) after WOD

21-15-9 reps for time of:
Front squat (95/65)
Burpee
Pull-up

Saturday's WOD

Weighted pull-ups 2-2-2-2-2-2-2 reps

Five rounds for time of:
100 ft Walking lunge
15 Handstand push-ups

Friday's WOD

Weighted push-up 3x10 (a few smaller light sets, then the 3 work sets)
Or
Ring push-ups 3x10

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Thursday's WOD

Bulgarian split squats 5x5 (build to work set weights)

Clean 3-3-3-3-3-3-3 reps

Wednesday's WOD

Weighted ring dips 2-2-2-2-2-2-2 (after WOD)

"Helen"
Three rounds for time:
Run 400 meters
21 swings (KB or DB 1.5/1 pd)
12 Pull-ups

Tuesday's WOD

One-legged squats 3x10

Five rounds for time of:
25 Push press (75/50)
50 Double-unders

Monday's WOD (9:15 am ONLY; No evening classes)

"Murph"
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Saturday's WOD

Three rounds for time of:
50 Double-unders (tuck jumps as sub, no singles!)
40 Sit-ups
30 Medicine ball cleans (20/14 pound ball)
20 Pull-ups
10 Handstand push-ups

Get ready, this one is good...

Friday's WOD

Sled pulls x3 (50-60% of back squat 1-rep max) after WOD

Three rounds for time of:
25 Pull-ups
25 Sit-ups
25 Front squats (135/95)

Special Memorial Day Schedule

We will have a 9:15 am class only this Monday. Please let us know if you have any questions.

Thursday's WOD

Bench press 2-2-2-2-2
(last set should be 85-90% of 1-rep max)

Complete as many rounds as possible in 12 minutes of:
15 Push-ups
250m Row

Wednesday's WOD

Wallball 2-for-1's
Find WOD weight or sub and practice.

Sumo deadlift high-pull 2-2-2-2-2-2-2-2-2-2
Add weight every minute, on the minute.

21-15-9 rep rounds of:
Wallball 2-for-1's
Ring rows

Tuesday's WOD

As many rounds as possible in 9 minutes of:
9 Box jumps
9 Sumo-deadlift high pulls (75/50)

For time:
2000m Row

Push press 2-2-2-2-2
(last set should be 85-90% of 1-rep max)

Monday's WOD

Monday:
Front Squat 2-2-2-2-2
(last set should be 85-90% of 1-rep max)

Five rounds for time of:
10 Power cleans (135/95)
15 Wall ball shots (20 to 10'/14 to 9')

Saturday's WOD

Weighted back extension 3x15

Hang power cleans 2-2-2-2-2

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Ring dips
Burpees

Friday's WOD

Shoulder Press 3-3-3-3-3

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Thursday's WOD

Bench press 3-3-3-3-3

Overhead Squat 1-1-1-1-1-1-1 reps

Wednesday's WOD

Deadlift 3-3-3-3-3

For time:
Run 800 meters
50 Kettlebell swings (1.5/1)
40 Pull-ups
30 Kettlebell clean and jerks (1.5/1)
20 Strict Pull-ups
Run 800 meters

Tuesday's WOD

For time:
Three rounds of:
7 Deadlifts (225/155)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 to 10'/14 to 9')
21 Toes-to-bar
then,
200 foot Farmer carry, 50# dumbbells
28 Burpee box jumps (24/20")
200 foot Farmer carry, 50# dumbbells
3 Muscle-ups

Monday's WOD

Back squat 3-3-3-3-3

21-15-9 reps rounds for time of:
L-pull-ups
Good mornings (65/45)

Saturday's WOD

Deadlift 5-5-5-5-5 reps

"Tabata Angie"
Using 20 second work intervals with 10 sec rest breaks, complete:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Friday's WOD

Hang power clean 3-3-3-3-3

3 rounds for time of:
Run 400 meters
30 Overhead squats (75/50)
21 Pull-ups

Thursday's WOD

Back squat 5-5-5-5-5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Wednesday's WOD

Bench press 5-5-5-5-5

Complete as many rounds as possible in 15 minutes of:
2 Muscle-ups
4 One-legged squats
8 Good mornings (65/45)

Tuesday's WOD

Tuesday:
Ring Dips 3 sets of max reps

For time:
40 Back squat (95/65)
30 Pull-ups
20 Shoulder-to-overhead (95/65)
40 Front squat (65/45)
30 Pull-ups
20 Shoulder-to-overhead (65/45)
40 Overhead squat (45/33)
30 Pull-ups
20 Shoulder-to-overhead (45/33)

Monday's WOD

Shoulder Press 5-5-5-5-5 reps

Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups (double release)
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Saturday's WOD

Level Testing

Teams of two, each team completes each movement and then switches before moving to the next movement.

20 Pull-ups while partner holds loaded barbell
20 Wallball shots (20/14# ball to 10') while partner hangs from bar
Team moves weights totaling twice their bodyweight 10m
40 Box jumps (total), alternating jumps
20 Kettlebell swings while partner holds plank position
Team moves weights totaling twice their bodyweight 10m

Fridays WOD

Level Testing

Bench press 3-3-3-3-3 reps.

Thursdays WOD

Level Testing

10 rounds for time of:
10 10m Shuttles
10 Front squats (135/95)

Clean barbell from the ground for front squats. At the turn around for each shuttle, hips must be beyond cone with a two hand touch on the ground.

Wednesday's WOD

Level Testing

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
Clean and jerk (135/95), 20 seconds
Rest 10 seconds

The sub for muscle-ups is to alternate rounds of pull-ups and dips (there would be four total rounds of each).

Tuesdays WOD

Level Testing

Four rounds for time of:
20 One-arm dumbbell ground to overhead (50/30)
50 Doubles

Alternate arms on G2OH. 3:1 for single skips.

Mondays WOD

Level Testing

For time:
10 Handstand push-ups (head to ground is rx'd)
1 Squat clean (165/110)
9 Handstand push-ups
2 Squat cleans
8 Handstand push-ups
3 Squat cleans
7 Handstand push-ups
4 Squat cleans
6 Handstand push-ups
5 Squat cleans
5 Handstand push-ups
6 Squat cleans
4 Handstand push-ups
7 Squat cleans
3 Handstand push-ups
8 Squat cleans
2 Handstand push-ups
9 Squat cleans
1 Handstand push-up
10 Squat cleans

Saturdays WOD

Level testing (push, core, speed, hips)

"Helen"
Three rounds for time of:
Run 400m
21 Kettlebell swings (1.5/1pd)
12 Pull-ups

Fridays WOD

Level testing (pull, core)

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Thursdays WOD

Level testing (core, push)

For time:
Run 400 meters
21 Thrusters (95/65)
21 Pull-ups
Run 400 meters
15 Thrusters
15 Pull-ups
Run 400 meters
9 Thrusters
9 Pull-ups

Wednesdays WOD

Level testing (speed, hips)

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Tursdays WOD

Level testing (work, speed, pull)

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Saturdays WOD

Team WOD for time in 3 person teams of:
150 Wallballs
15 Rope climbs
6000m Row

Partition as needed , everyone does 1/3 of the WOD.

Fridays WOD

As many rounds as possible in 20 minutes of:
5 DB push press
10 Pistols
15 Medball cleans (20/14)

Death by 10m

Wednesdays WOD

L-sits, 3x1 minute

As many rounds as possible in 16 minutes of:
8 Squat snatch (65/45)
32 Double-unders

Mondays WOD

OHS 5-5-5-5-5

For time, 10-9-8-7-6-5-4-3-2-1 rep rounds of:
Chest to bar pull-ups
Box jumps (30/24)
and... 20-18-16-14-12-10-8-6-4-2
Sit-ups (unanchored, abmat, with "frogs" legs, reaching through)

Saturdays WOD

3 Sled pulls 50m (~60% back squat)

30 Squat Clean and Jerk (155/105)

Thursdays WOD

3x 5,10,15, or 20 GHD

Run 5K

Wednesdays

Clean and Jerk 1-1-1-1-1-1-1 reps

Five rounds for time of:
45/25 pound plate Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Tuesdays WOD

Snatch 1-1-1-1-1-1-1

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Mondays WOD

Split jerk 3-3-3-3-3

Five rounds for time of:
25m Shuttle run (5m shuttles)
50 Squats

Saturdays WOD

Thrusters 3-3-3-3-3-3-3

For time: 50-40-30-20-10 rep rounds of:
Double-unders
Box jumps (24/20")

Thursdays WOD

Back squat: 1-1-1-1-1-1-1

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups

10 L Pull-ups

15 Steps, Walking Lunge

Wednesdays WOD

Hang power clean 3-3-3-3-3

“Bradley”
Complete 3 Rounds for time of:
60 Squats
30 Sit-ups
15 Deadlifts (225/155)

Tuesdays WOD

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Mondays WOD

"Del"
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Saturdays WOD

Team Chipper!
50 reps of each movement, partition as needed. Only one member works at a time. 2 person teams. Each must do at least 20 reps.

Wallball shots
Kettlebell swings
Sit-ups
Ball slams
DB Hang squat cleans
Superman
Knees to elbows
DB Push press
DB Deadlifts
Burpees

Fridays WOD

WOD One:
For time: Row 1000m

WOD Two:
Walking Lunge 100 ft.
21 Sit-ups
21 Pull-ups
Walking Lunge 100 ft.
18 Sit-ups
18 Pull-ups
Walking Lunge 100 ft.
15 Sit-ups
15 Pull-ups
Walking Lunge 100 ft.
12 Sit-ups
12 Pull-ups
Walking Lunge 100 ft.
9 Sit-ups
9 Pull-ups
Walking Lunge 100 ft.
6 Sit-ups
6 Pull-ups

Thursdays WODs

WOD One:
For time:
100 Shoulder press (45/33)

WOD Two:
30-20-10 reps for time of:
Front squat (135/95)
Kettlebell swing (1.5/1 pd or 50/34# db)

Wednesdays WOD

Overhead Squat 3-3-3-3-3 reps

"Diane"
21-15-9 reps of:
Deadlift (225/155)
Handstand push-ups

Tuesdays WOD

Muscle-up practice and progressions

9-6-3 reps for time of:
Thruster (135/95)
Muscle-ups (or progressions)

Mondays WOD

(after WOD) Tabata plank to plank push-ups

Five rounds for time of:
21 Turkish Get-ups (1.5/1 pd)
Run 400 meters

Saturdays WOD

Front squats 2-2-2-2-2-2-2-2-2-2
Squat on the minute, every minute. Increase load every round.

As many rounds as possible in 10 minutes of:
150m Row
20 Sit-ups
1 Rope climb

Fridays WOD

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.

Thursdays WOD

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65)
3 Chest to bar Pull-ups
6 Thrusters (100/65)
6 Chest to bar Pull-ups
9 Thrusters (100/65)
9 Chest to bar Pull-ups
12 Thrusters (100/65)
12 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 12, go on to 15. If you complete 15, go on to 18, etc.

Wednesdays WOD

3 Sled pulls (after wod)

Four rounds for time of:
400m run
25 Sumo deadlift high-pulls (45/33)
25 Thrusters (45/33)

Tuesdays WOD

Death by strict pull-ups

"Good Morning Michael"
Three rounds for time of:
Run 800 meters
50 Good mornings (45/33)
50 Sit-ups

Mondays WOD

Tabata bottom to bottom squats

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Saturday's WOD

Team "DT"
10 rounds for time of:
12 Deadlift (155/105)
9 Hang power clean (155/105)
6 Push jerk (155/105)

Each team member does 5 rounds. Only one bar is used and one person on the bar at a time. Each round must be complete before the exchange. Team members should be preferably male/female or different abilities. Plate exchanges are part of the WOD.

Friday's WOD

Complete as many rounds as possible in 15 minutes of:
5 Chest to bar Pull-ups

10 Ring Dips

15 Overhead squat (95/65)

Thursday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Practice Movements

WOD

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall ball shots (20# to 10’/14# to 9’)

90 Double-unders


30 Muscle-ups

Rest for 5 minutes.

Then complete as many rounds and reps as possible in 8 minutes of

90 Double-unders


30 Muscle-ups

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Group warm-up

Stretching and discussing class for the day

Strength/Skill

Shoulder Press 3-3-3-3-3

WOD

"Griff"

For time:

Run 800 meters


Run 400 meters backwards


Run 800 meters


Run 400 meters backwards

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

Group Warm up

Stretching and discussing class for the day

Strength/Skill

Practice Squat clean thrusters

WOD

Five rounds for time of:

7 Dumbbell squat clean thruster
(35/25)

10 Pull-ups

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Push-ups

Sit-ups

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Tabata Ring Dips and Push-ups

Alternate movements each round.

WOD

5 rounds for time of:

20 Box jumps (24/20”)


15 Burpees


10 Squat cleans (135/95)

Recovery

Short stretching and mobility sequence

Saturday's WOD

Warm-up

Group warm-up

Stretching and discussing class for the day

Strength/Skill

Weighted pull-ups 1-1-1-1-1-1-1 reps

WOD

100 Air squats

10 Shuttles (5m/each)

75 Sit-ups

10 Shuttles (5m/each)

50 Medbal cleans (20/14)

10 Shuttles (5m/each)

25 Deadlifts (225/155)

Recovery

Short Stretching and Mobility Sequence 

Friday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Five rounds for load of:

5 Deadlifts

5 Hang squat cleans

5 Push jerks

5 Front squats

Add weight to each set.  Rest as needed between sets.  A foul on any movement means a missed set.

WOD

21-15-9 rep rounds of:

Double-unders

Ring dips

Recovery

Short Stretching and Mobility Sequence