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WOD

Jun
26
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"

3 attempts at your 1 rep max of..

Back squat

Shoulder press

Deadlift

Suggested rep scheme:  5-3-1-1-1-1

 

Load
Jun
23
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 slasher to halo (25/15)

10 burpees

10 abmat sit ups

10 back extensions

10 squats

STRENGTH
Clean5-3-1-1-1-1
WOD

3 power clean (135/95)

9 2 for 1 wall balls (20/14)

18 kettle bell swings (53/35)

36 double unders 

AMRAP 19 minutes

AMRAP
Jun
22
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

STRENGTH
Bench Press5-3-1-1-1-1Then: 30 dips
WOD

Run 1 mile AFAHP

Then, 4 rounds of:

2 rope climbs

8 per side KB bench press (70/45)

12 horizontal pull ups

16 v ups

For time.

Time
Jun
21
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

STRENGTH
Deadlift5-3-1-1-1-1Then: 3x10 straight leg deadlifts or good mornings
WOD

5 deadlifts (275/185)

7 box jumps (24/20)

9 chest to bar pull ups

12 ball slams (25/15)

AMRAP 17 minutes

AMRAP
Jun
20
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 strict toest to bar

10 good morning

10 prisoner lunge steps

STRENGTH
Press5-3-1-1-1-1
WOD

6 shoulder press (135/95)

12 GH sit ups

50 meter prowler push (95/65)

Row 300 meters

6 rounds for time.

Time
Jun
19
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 squats

STRENGTH
Back Squat5-3-1-1-1-1
WOD

1, 2, 3...

Back squats (225/145)

Front rack dumbell lunges (50/35)

AAB Calories

Burpees

Tire flips

21 minute cap. 6 rounds needed for RX.

AMRAP
Jun
16
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 slasher to halo (25/15)

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 overhead squats

STRENGTH
Clean5-3-1-1-1-1
WOD

4 hang power cleans (155/100)

6 handstand push ups

8 lateral burpees (4 per side)

10 overhead squats (95/65)

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

6 rounds for time.

Time
Jun
15
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 second L sit

10 good mornings

10 prisoner lunge steps

STRENGTH
Bench Press5-3-1-1-1-1Then: 30 dips
WOD

100 true push ups

100 military sit ups

100 4 count mountain climbers

100 walking prisoner lunge steps

RX:  Must do a minimum of 25 reps before switching exercises.

RX+:  Must do all 100 in a row before switching.

 

Time
Jun
14
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

STRENGTH
Deadlift5-5-3-3-3Then: 3x10 straight leg deadlifts or good mornings
WOD

Run 1 mile AFAHP

Then, 3 rounds of:

12 sumo deadlift (225/145)

24 wall balls (20/14)

48 double unders

Post mile time and total time.

Time
Jun
13
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

STRENGTH
Press5-5-3-3-3
WOD

3 power clean to push jerk (155/100)

6 box jumps (30/24)

9 toes to bar

12 AAB calories

AMRAP 23 minutes

Time
Jun
12
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 squats

STRENGTH
Back Squat5-3-1-1-1-1
WOD

Run 250 meters

5 front squats (185/120)

8 rope grip pull ups

11 1 arm kettle bell swings (35/25) (alternating arms)

5 rounds for time.

Time
Jun
10
Saturday
 
WARM UP

Important:::

We will be having just one class time at 0900 today due to the

assault course being run from 0730-1000.

 

WOD
AMRAP
Jun
09
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 slasher to halo

10 burpees

10 abmat sit ups

10 back extensions

10 squats

STRENGTH
Clean5-3-1-1-1-1
WOD

6 squat cleans (135/95)

8 box jumps (24/20)

12 calorie row

24 double unders

AMRAP 20 minutes

AMRAP
Jun
08
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

STRENGTH
Bench Press5-5-3-3-3Then: 30 dips
WOD

Run 1 mile AFAHP

Then, 10 down to 1:

Bench press (185/115)

Heel claps

Sumodeadlift high pulls (95/65)

Post mile time and total time.

Time
Jun
07
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

 

STRENGTH
Deadlift5-5-3-3-3Then: 3x10 straight leg deadlifts or good mornings
WOD

Run 200 meters

8 deadlifts (255/165)

8 kb rows per side (70/45)

8 ball slams (40/25)

8 rounds for time.

Extra credit:  3x10 hammer curls

Time
Jun
06
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 v ups

10 good mornings

10 prisoner lunge steps

 

STRENGTH
Press5-5-3-3-3
WOD

18 minute EMOM

Minute 1:  9 push press (135/95)

Minute 2:  11 bar facing burpees

Minute 3:  13 kettle bell swings (70/45)

4 round minimum for RX

Extra credit:  3x10 front db raises and 3x10 side raises

Rounds
Jun
05
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 squats

WOD

20 back squats (205/135)

20 pull ups BK

20 AAB calories

20 GHD sit ups

2 rounds for time.

Time
Jun
02
Friday
 
WARM UP

Run or row 250m then,
3 rounds
10 shoulder stretch
10 push ups
10 ab mat sit ups
10 good mornings
10 prisoner lunge steps

WOD

Run 250m
7 hang power cleans (135/95)
14 True Push Ups
21 Military Sit Ups
100m Prowler Push (95/65)
5 Rounds for Time
30 min cap

Extra credit:
3x10 triceps extension
3x10 upright rows

Time
Jun
01
Thursday
 
WARM UP

Please join us for our 8 year anniversary party tonight from

630 pm until ????  There will not be a 630 or 730 class tonight.

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 v ups

10 back extensions

10 squats

WOD

Run 1 mile AFAHP

Then: 3, 6, 9, 12....until 18 minutes

Back squats (135/95)

Kettlebell swings (53/35)

Post mile time and total reps.

AMRAP
May
31
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 good mornings

10 squats

WOD

Double reverse grip deadlifts (185/135)

Box jups (24/20)

Row for calories

For time.

Time