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WOD

Dec
15
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls 

10 abmat sit ups

10 back extensions

WOD

5 hang squat clean thrusters (95/65)

8 rope grip pull ups

11 calorie row

8 rounds for time!

Time
Dec
14
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 push ups

10 v ups

10 good mornings

10 prisoner lunge steps

WOD

Run 400 meters

12 deadlifts (225/145)

12 ghd sit ups

12 ball slams (25/15)

4 rounds for time!

Time
Dec
13
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

WOD

4 box jumps (30/24)

8 AAB calories

12 back rack lunge steps per side, alternating (95/65)

16 ring push ups

20 v ups

AMRAP 26 minutes

AMRAP
Dec
13
Wednesday
 
WARM UP

Run or row 250 meters

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 overhead squats 

WOD

18 minute EMOM

Minute 1:  10 push press (115/75)

Minute 2:  12 toes to bar

Minute 3:  14 burpees

Rounds
Dec
11
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 squats

WOD

10 down to 1 ladder

Back squats (155/100)

Pull ups-BK (strict = RX+)

Kettle bell swings (53/35)

Handstand push ups

For time!

Time
Dec
08
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls

10 abmat sit ups

10 back extensions

WOD

"Fight Gone Bad"

Push press (75/45)

Box jumps (20 inch)

Wall balls (20/14)

Sumo Deadlift High Pulls (75/45)

Row for calories

Rest 1 minute

3 rounds

Reps
Dec
07
Thursday
 
WOD

12 double reverse grip deadlifts (185/120)

10 AAB calories

12 horizontal pull ups

10 burpee box jumps (20 inch)

5 rounds for time!

Time
Dec
06
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 abmat sit ups

10 back extensions

10 squats

WOD

Run 1000 meters

10 back squats (135/95)

10 ghd sit ups

Run 750 meters

20 back squats

20 ghd sit ups

Run 500 meters

30 back squats

30 ghd sit ups

Run 250 meters

Time
Dec
05
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 v  ups

10 good mornings

10 prisoner lunge steps

WOD

WOD1: "Practice Burpees"

100 burpees for time.  10 minute cap.

WOD2:

3 hang power cleans (135/95)

6 push ups

9 ball slams (25/15)

AMRAP 3 minutes. Rest 1 minute.  Repeat for 3 cycles.

 

AMRAP
Dec
04
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 pull ups

10 abmat sit ups

10 back extenions

10 overhead squats with pvc pipe

WOD

8 AAB calories

10 overhead squats (95/65)

8 chest to bar pull ups

10 kettle bell swings (70/45)

50 meter prowler push (35/25)

4 rounds

Then, 250 meter overhead barbell carry.

For time!

Time
Dec
01
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 wall balls 

10 abmat sit ups

10 back extensions

WOD

5 tire flips

7 hang power cleans (95/65)

9 thrusters (95/65)

Run 200 meters

AMRAP 22 minutes

AMRAP
Nov
30
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

WOD

"Filthy 50"

50 box jumps (24 inch)

50 jumping pull ups

50 kettle bell swings (35#)

50 push press (45#)

50 knees to elbows

50 back extensions

50 walking lunge steps

50 wall balls (20/14)

50 burpees

50 double unders

For time!

Time
Nov
29
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 abmat sit ups

10 back extensions

10 squats

WOD

"CFEC Total"

1RM bench press

1RM clean

Max rep strict pull ups

Max rep dips

Mile run

Total Score
Nov
28
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 v ups

10 good mornings

10 prisoner lunge steps

WOD

40-30-20-10

Calorie row

Abmat sit ups

Double unders

Kettle bell swings (53/35)

For time!

Time
Nov
27
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 abmat sit ups

10 back extensions

10 squats

WOD

"CrossFit Total"

Back squat

Shoulder press

Deadlift

You get 3 attempts at your 1RM.

Suggested rep scheme 5-3-1-1-1-1

Load
Nov
24
Friday
 
WARM UP

Black Friday class times are:  0800, 1200, 1700.

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 strict pull ups

10 abmat sit ups

10 back extensions

10 overhead squats

WOD

"Nancy"

15 overhead squats (95/65)

Run 400 meters

5 rounds for time.  

AMRAP
Nov
23
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

WOD

12 supine ring pull ups

100 foot bear crawl

12 box jumps (24/20)

100 foot walking prisoner lunge steps

12 burpees

7 rounds for time!

Time
Nov
22
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

WOD

6 power cleans (165/110)

9 chest to bar pull ups

12 ghd sit ups

15 calorie row

50 meter fwd/50 meter bwd sled drag (135/95)

AMRAP 25 minutes

AMRAP
Nov
20
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

>10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 wall balls

WOD

WOD:

21-15-9

Thrusters (95/65)

AAB Calories

Toes to bar

For time.

Then:

Run 6x250 meter sprints with 1 minute break in between.

AMRAP
Nov
17
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 overhead squats

WOD

Run 1 mile AFAHP then:

10 handstand push ups

20 sumo deadlift high pulls (135/95)

30 hang power cleans (135/95)

40 pull ups

50 wall balls (20/14)

Post mile time and total time.

Time