Strength/Skill
Deadlift 5-5-5 (add 10lbs from last working weight)

WOD
A: 3 Rounds For Time
7 Ring Rows
9 Power Clean
15 Wall Balls
1:00 Plank Holds (on forearms)


B: 5 Rounds For Time
7 Strict Pull Ups
9 Power Clean 145#/100#
15 Wall Balls 20#/14#
1:00 Plank Holds (on forearms) 

*25:00 time cap 

Mary had some of the best wall walks yesterday. 

WOD
A: For Time:
25 Burpees
Then
3 Rounds of:
3 Dumbbell Shoulder Press
12 Kettlebell Swings
18 Goblet Squats
24 Walking Lunges  

B: For Time:
100 Burpees
Then
3 Rounds of:
3 Wall Climbs
12 Kettlebell Swings 70#/55#
18 Goblet Squats 70#/55#
24 Walking Lunges 

Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

WOD
A: 3 Rounds For Time
5 Shoulder Press
10 Box Jumps
15 Knees Tucks
20 ABMAT Sit Ups

B: 3 Rounds For Time
10 Shoulder Press (75% of your last working weight)
15 Box Jumps 30"/24"
20 Knees to Elbows
25 Hand Release Push Ups
 

SATURDAY!!

How do you like the Saturday WOD's being posted on the site? Do you prefer not to know what's coming on Saturday or like seeing before you come in?

WOD
In Teams of 2 
5 Rounds for Time:
20 Partner Deadlifts 315#/225#
30 Mountain Climbers (3 steps + 1 push up = 1 rep)
40 Ring Rows
200m Run

Happy Friday!!

Strength/Skill
Deadlifts 5-5-5 (add 10lbs to last working weight)

WOD
A: AMRAP in 10:00
5 Overhead Squats
10 Hang Power Snatches
15 Warrior Situps
20 Ring Rows

B: AMRAP in 20:00
5 Overhead Squats 95#/65#
10 Hang Power Snatches 95#/65#
15 Windshield Wipers 95#/65#
20 Pull Ups

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. Make sure you still get your 100 push ups in.

 

Strength/skill

Back Squat 5-5-5 (add 5lbs)

then

Max Strict Pull ups 3x

WOD

A: 3 Rounds For Time

Run 400m

12 kettlebell swing

60 Singles

B: 3 Rounds For Time

Run 800m

12 kettlebell swingS 70#/55#

30 Double Unders

WOD
A: 3 Rounds for time of:
12 Deadlift
9 Hang Power Cleans
6 Push Jerks

B: "DT"
5 Rounds for time of:
12 Deadlift 155#/105#
9 Hang Power Cleans 155#/105#
6 Push Jerks 155#/105#

*Scale Weight Accordingly

Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

Then

Shoulder Press 5-5-5 (Add 2lbs - 2.5lbs to last working weight) 

WOD

A: 3 Rounds For Time:

Run 400m (Row 500m if it rains)

10 Push Press

15 ABMAT Sit Ups

B: 3 Rounds For Time:

Run 400m (Row 500m if it rains)

10 Push Press (use your working weight from strength)

15 Sit Up Get Ups 45#/25#

WOD
In teams of 2
For Time:
600m Run
50 Push Press 115#/75#
100 Warrior Sit Ups
600m Run
50 Squat Cleans 115#/75#
100 Push Ups
600m Run
50 Bar Facing Burpees
100 Russian Twists 45#/25#

600m Run

Cash Out 300 Double Unders 

30:00 Time Cap

Happy Friday!!!

Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

WOD
A: AMRAP in 10:00 of:
5 Banded Pull Ups
10 Push Ups
10 Goblet Squats
10 Burpee Box Jumps

B: AMRAP in 20:00 of:
5 Strict Pull Ups
10 Ring Push Ups
15 Goblet Squats 55#/35#
20 Burpee Box Jumps 24#/20# 

After a month off, Mori comes back to a tough WOD.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Nirali after one of last week's WOD's

Strength/Skill
Deadift 5-5-5  (Add 10 lbs to your last working weight. Make sure your form is in tact when doing each set. If you have a hard time with the added weight stay at your previous working weight)

WOD
A: 3 Rounds for Time
10 One-Arm Dumbbell/Kettlebell Snatches (alternating arms each rep)
200m Run 

B: 4 Rounds for Time 
10 One-Arm Dumbbell/Kettlebell Snatches 70#/50# (alternating arms each rep)
200m Run

Keep going on those push ups. 

Some of you are starting to wonder why we're squatting so much. We're in the middle of a cycle. I appreciate everyone keeping up with it. We're seeing some good gains. Try looking at your benchmarks under your account and look to see where you started on your first working set of squats. We only have a few more weeks left of the cycle so stick with it.

WOD
A: 3 Rounds for Time
5 squat cleans
15 Ring Rows
20 Wall Balls
50 Singles

B: 5 Rounds for Time
5 Squat cleans 115#/80#
15 Pull Ups
20 Wall Balls 20#/14#
50 Double Unders

35:00 cap

Welcome back Kelly. Hope you enjoyed your vacation.

Hope everyone was able to get in their 200 push ups through out the weekend. Here's a tip from some of the girls last week. If you're trying to get your 100 push ups all done at once you can do the following: 1 set of 10, 2 sets of 9, 2 of 8, 2 sets of 7, 2 sets 6, 2 sets of 5, 2 sets 4, 2 sets of 3, 2 sets 2, 2 sets of 1 and get them all done. Another way to play with your mind


Strength/Skill

Back Squat 5-5-5 (Add 5lbs to last working weight)

WOD
A: 3 Rounds for Time
5 Shoulder to Overhead
10 Squat Jumps
15 Mountain Climbers
20 ABMAT Sit Ups

B: 5 Rounds for Time

5 Shoulder to Overhead 135#/95#

10 Squat Jumps

15 Mountain Climbers

20 Warrior Sit Ups

Don't forget your 200 push ups over the weekend. If you're doing today's WOD you'll knock out 30 of them with your partner.

WOD
In Teams of 2 For Time:
200m Run
120 Wall Balls 20#/14#
400m Run
90 ABMAT Situps
600m Run
60 Push Ups
800m Run
30 Burpee Pull Ups

Was Tuesday's WOD easier or harder than Filthy Fifty?

Happy Friday!!!

Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

Then

Floor Press 5-5-5 (add 2lbs - 2.5lbs to last working weight)

WOD
A: 3 Rounds for Time:
15 Yards Walking Lunges
10 Push Ups

B: 5 Rounds for Time:
15 Yards Walking Lunges 35#/25# (dumbbells or kettle bells on each side)
3 Wall Climb + Push Up

 

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Farmers Carry - I want to congratulate everyone that has done the 3-400m farmers carry so far this week. Those were tough physically and mentally. A lot of you did your first round and said there was no way you were doing more. You rested and got back out there and did 2 more sets. You've proven that you have the ability to do more than your mind imagines. You learned a little bit that if you calm down and really break down a movement or workout you can get through any WOD. Great job to all that have done these.

Don't forget your 100 push ups. They are still due on rest days.

CrossFit Kids - Kids classes are now going on. Wednesdays, Fridays and Saturdays. Ages 3-11. Spread the word.

Strength/Skill
Deadift 5-5-5 
(Add 10 lbs to your last working weight. Make sure your form is in tact when doing each set. If you have a hard time with the added weight stay at your previous working weight)

Then

Max Strict Pull Ups 3x

Then

3 Rounds NOT FOR TIME of
400m Farmer's Walk 70#/55# (use kettlebell, bars or dumbbells)

30 Day Push Up Challenge - Hope everyone got their first 100 push ups in yesterday. Remember if they're in the warm up or WOD they count towards your 100 for the day. You will get 60 push up credits in today's WOD alone.


WOD
A: For Time:
50 Air Squats
45 Singles
40 ABMAT Sit Ups
35 Walking Lunges
30 Push Ups
25 Kettlebell Swings
20 Wall Balls
15 Box Jumps
10 Ring Rows
5 Burpess

B: For Time:
100 Air Squats
90 Double Unders
80 ABMAT Sit Ups
70 Walking Lunges
60 Push Ups
50 Kettlebell Swings 55#/35#
40 Wall Balls 20#/14#
30 Box Jumps 24"/20"
20 Pull Ups
10 Burpess

**35 Minute Timecap

30 Day Push Up Challenge. Starts Today. 100 push ups every day for 30 days. You can break them up however you want throughout the day. Just get 100 push ups done before you go to bed. If there are push ups in the WOD or warm ups you can count those towards your daily 100 push ups.

Strength/Skill
Back Squat 5-5-5 (add 5 lbs to your last squat and use that weight for your working weight. If you have a hard time with that weight stay at your last working weight.)

Then

Should Press 5-5-5  (add 2 lbs - 2.5 lbs to your last squat and use that weight for your working weight. If you have a hard time with that weight stay at your last working weight.)

WOD
A: For Time 15, 12, 9, 6, 3 reps of:
Dumbbell Thruster
Push Ups
Warrior Sit Ups

B: For Time 15, 12, 9, 6, 3 reps of:
Dumbbell Thrusters 50#/35#
Dynamic Push Up
Russian Twists 45#/25#

HAPPY FRIDAY!!

Nice not to have to worry about no crazy Open WOD. Sad that it's over but nice that it is.

30 Day Push Up Challenge. Starts Monday. 100 push ups every day for 30 days. You can break them up however you want throughout the day. Just get 100 push ups done before you go to bed. If there are push ups in the WOD or warm ups you can count those towards your daily 100 push ups. 

Strength/Skill
Back Squat 5-5-5 (Add 5 lbs to your working weight from Monday for all 3 sets of 5. Take 3-4 sets to warm up to that weight)

Then

Floor Press 5-5-5 (take 3-4 sets to warm up to a working weight. All 3 sets of 5 should be done at the same weight without failure)

WOD
A: For Time:
Row 250m
10 Ring Rows
20 Hand Release Push Ups
30 ABMAT Sit Ups


B: For Time:
Row 500m
10 Squat Jumping Pull Ups
20 Hand Release Push Ups
30 Warrior Sit Ups

Farmers and Lumberjacks

REST DAY!!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

30 day push up challenge starting Monday. 100 push ups every day for 30 days. 

 

30 day push up challenge starting Monday. 100 push ups every day for 30 days. 

Strength/Skill
Deadlift 5-5-5 (Add 10 pounds to what you did last week and use that as your working weight. Take 3-4 sets to warm up to it)

WOD
A: 3 Rounds For Time
5 Deck Snatches
10 Windshield Wipers
10 Box Jumps

B: 5 Rounds For Time
5 Deck Snatches 95#/65#
10 Windshield Wipers
10 Box Jumps 30"/24"

Trainer Schedule is now available online. Go to the "Trainer Schedule" tab to see who's training what hours.

WOD
A: For Time:
15-9-6 reps of:
Cleans 
Dips

B: "Elizabeth"
For Time 
21-15-9 reps of 
Cleans 135#/95#
Ring Dips

1013 Kids starting their own bond.