Sunday, April 20, 2014 10:50

Friday’s WOD

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17
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 20 grasshoppers / 3 skin the cat / 10 ovh squat / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) 2 rounds for time of:
-10 cleans (135/95)(115/75)(95/65) (Squat or Power),
-20 bw walking lunge steps,
-15 shoulder to over-head (135/95)(115/75)(95/65),
-20 bw walking lunge steps,
-20 wall ball (20#/14#),
-20 bw walking lunge steps

D.) Mobility: 10 min. foam roll/static stretch

Thursday’s WOD

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16
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 50 ft. toe walks / 50 ft. heel walks/ 50 ft. inchworm / 50 ft. side lunge /50 ft. reverse lunge + fieldgoal / 50 ft. ankle grab /10 ytw’s

B.) :30 mt. climbers / :30 push-ups / :30 up and through / :30 jumping jacks / :30 plank / :30 air squats / :30 speed skaters/ 2:00 achilles and calf smash

C.) 2 x: 500 m. row for time (5 min. rest between efforts)

D.) 20 min. AMRAP of:
-Run 200 m.,
-14 box jumps (24″/20″)
-10 burpees,
-6 ring dips,
-2 rope climbs (scale: 6 rope climb progressions or 12 ring row)

CrossFit Total

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15
Apr
Athletes: Please try to arrive to class earlier than normal to get warmed up tomorrow. I am allowing 50 minutes to complete the CrossFit Total. So group Dynamic needs to be completed before 10 minutes into class to go over rules and start the clock.

A.) Run 400 m. or Row 500 m. / 10 pvc passovers / 5 fig. 8′s / 30 double unders / 20 mt. climbers / 10 single leg glute bridge (ea. leg) / 20 supermans / 20 scorpions / 20 hollow rocks / group dynamic warm-up

B.) “CrossFit Total”
-Back Squat: 1 rep max
-Strict Press: 1 rep max
-Deadlift: 1 rep max
*Ex. Rep Scheme of each: 5(60%), 3(75%), 2(80), 1(90%), 1, 1?

*Your score is the grand total of all three lifts

*Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift

*The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts*

*There is a 50 minute time cap for this wod.

Tuesday’s WOD

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14
Apr

We will be closed this upcoming Sunday for the Holiday. Happy Easter!

A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 20 grasshoppers / 20 bird dogs / 20 hollow rocks / 20 supermans / 15 kip swings

B.) Group Dynamic Warm-Up
C.) For Time:
-Run 800 m.,
-30 pull-ups,
-30 ball slams (30#/20#),
-Run 400 m.,
-20 pull-ups,
- 20 ball slams (30#/20#),
-Run 200 m.,
-10 pull-ups,
-10 ball slams (30#/20#)

D.) Cash-Out:
3 sets of:
-1 min. weighted plank (put 45#/25# plate on back while you plank),
-30 med ball russian twist,
-15 v-ups (hands make contact w/ toe box (straight legs))

Nikki’s B-Day WOD

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13
Apr
A.) Run 400 m. or Row 500 m. / 10 pvc passovers / 10 ytw’s / 20 speed skaters / 20 double unders / 10 strict pull-ups

B.) Group Dynamic Warm-Up

C.)5 min. snatch warm-up then:
20 minutes to find a 1 rep max Snatch
5(60%), 3(75%), 1(90%), 1-1-1

D.) For Time:
-38 calorie row,
-38 double unders,
-38 goblet squats (53#/35#),
-38 kb swings (53#/35#),
-38 sit-ups,
-38 push-ups (hand release),

Saturday’s Team WOD

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11
Apr
A.) Run 400 m. / 15 pvc passovers / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 20 scorpions / 20 grasshoppers / 30 speed skaters

B.) Group Dynamic Warm-Up

C.) This WOD has a 20 minute time cap…One person works while one person rests:
For Time:
-50 slam ball (30#/20#),
-50 double unders,
-40 deadlifts (185#/125#),
-40 toes to bar,
-30 box jumps (24″/20″),
-30 burpees,
-20 snatch (135#/95#) (may be power or squat),
-20 pull-ups,
-10 wall climbs,
-10 ring dips
*When done rest 3 minutes then:
*10 minute AMRAP of:
-Max Calories Row (0ne person rows while one person rests)
(some groups may have to start with the row before the other wod)

Friday’s WOD

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10
Apr
A.) Run 400 m. / 15 pvc passovers / 15 band scap squeeze / 15 push-ups / 20 supermans /20 hollow rocks /15 ovh squats /

B.) Group Dynamic Warm-Up

C.) 20 min. to find a 1 rep max push press
5(60%), 3(70%), 2(80%), 2(90%), 1-1-1

D.) 12 min. AMRAP of:
-4 two for one wall ball (20#/14#),
-8 ring push-ups,
-200 m. run

Thursday’s WOD

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9
Apr
A.) Run 400 m. or Row 500 m. / 30 double unders / 10 pvc passovers / 10 ytw’s / 20 mt. climbers / 10 ring row / 3 skin the cat

B.) Group Dynamic Warm-Up

C.) 15 min. to find a 1 rep max weighted pull-up
5-3-2-2-1-1-1 (:60 rest for first 3 sets , :90 rest for last 4 sets)

D.) 5 rounds for time of:
-12 barbell weighted lunge steps (6/leg)(135#/95#),
-12 supine ring rows (put feet on box so from shoulder to heels make a straight line)(scale: regular ring row)

Wednesday’s WOD

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8
Apr
A.) Run 400 m. / 10 pvc passvovers / 10 fig. 8′s / 20 bird dogs / 10 push-ups / 10 toes to bar / 10 ovh squats / 10 goodmornings
B.) Group Dynamic Warm-Up

C.) 20 min. to find a 1 rep max Power Clean
5(60%), 3(70%), 2(80%), 2(90%), 1(100%), 1 – 1?
(2:00 rest between sets)

D.) 20 minute AMRAP of:
-400 m. run,
-10 ring dips,
-20 ball slams (30#/20#)

Tuesday’s WOD

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7
Apr
A.) Run 400 m. / 15 pvc passovers / 15 band scap squeeze / 20 grasshoppers / 10 single leg glute bridge (ea. leg) / 3 skin the cat / :30 handstand hold / 25 double unders

B.) Group Dynamic Warm-Up

C.) 20 min. to find a 1 rep max front squat
5(60%), 3(70%), 2(80%), 2(90%), 1-1-1
(:90 to 2:00 rest between sets)

D.) 5 min. AMRAP of:
-5 c2b pull-ups (scale w/ bands or reg. pull-ups),
-10 kb swings (70#/53#),
-25 double unders (scale: 75 singles)
*Rest 2 min. then:
*5 min. AMRAP of:
-5 c2b pull-ups,
-10 kb swings (70#/53#),
-25 double unders
(start back at top (w/ 5 c2b pu) after first 5 min. amrap) 

Lauriel – Monday’s WOD

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6
Apr

RIP April 2nd, 2014

Monday we do a WOD named Lauriel that was created by Crossfit Flagstaff. They performed this WOD in Dec 2011.
This WOD was created, based on her Chemotherapy schedule of 5 days of Chemotherapy and 23 days off. It is a tough WOD, created for a tough lady! Lauriel exemplifies “TOUGH” for many reasons, but this one in particular was because she would never miss Crossfit because of Chemotherapy. I mean seriously, why should “Chemo Brain”, a massive dose of poison coursing through your veins, causing fatigue, nausea, memory lapses, trouble concentrating, short attention span, trouble multi-tasking, taking longer to finish simple tasks, being disorganized, slower thinking and processing and trouble remembering common words stop you from a Crossfit WOD? For the normal person, I just listed 8 and that doesn’t even include the radiation or the bi-weekly drug trial (IV infusion) which made her even more fatigued.
Lauriel finished 16th in 2009 Sectionals (now known as the Crossfit Open) with NO MASTERS division, earning a spot to the 2009 Regionals in which she also competed!
Most of you are aware of the Barbell for Boobs fundraiser/competition for breast cancer, “Grace”, 30 clean and jerks for time: 135/95#. Above you see a photo of Lauriel in Oct 2011, in a parking lot, in the HOT, AZ sun, competing to raise money for breast cancer. What you need to realize is this was BARELY 6 MONTHS after she was diagnosed and had her first brain surgery to remove a massive brain tumor. She was not even allowed to lift more than 20# for many, many weeks after her surgery.
It was a long and slow recovery but Crossfit has been a HUGE part of her recovery, mentally and physically from day one.
The amount of compassion and caring for other people that Lauriel puts forth everyday, even in the face of her own battle for life…by simply being herself, is more than anybody I have ever known. I want to share a little secret about Lauriel. I know that she touches many of you every time you see her. She had and still sometimes has trouble understanding how or why she touches/inspires people. She always says, “I don’t know what I did, this is just me, I don’t know any other way” to which I respond, “EXACTLY, it’s who you are”.
A.) Run 400 m. or Row 500 m. / 10 pvc passovers / 10 ytw’s / 30 speed skaters / 15 kb swings / 10 strict pull-ups

B.) Group Dynamic Warm-Up then:
Med. Ball Warm-Up:  :30 toss L, :30 toss R, :30 between legs toss, :30 squat toss
C.) “Lauriel”
For Time:
-23 Deadlifts (155#/105#),
-23 Handstand push-ups,
-23 Back squats (155#/105#) (No Racks),
-23 Burpees,
-23 Ground-to-overhead (155#/105#)

There is a 20 minute cap on this workout

Friday’s WOD

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3
Apr
A.) Run 400 m. or Row 500 m. / 10 pvc passovers / 5 fig. 8′s / 15 band scap squeeze / 30 double unders / 20 grasshoppers / wall stretch / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) Back Squat:  8 min.  warm-up then:
3(70%), 3(75%), 3(80%), 3(85%), 2(90%), 2+(95%)

(:90 rest between first 3 sets – 2:00 rest between last 3 sets)

D.) 14 min. AMRAP of:
-5 wall climbs,
-10 alt. pistol squats,
-15 box jumps (24″/20″)

Thursday’s WOD

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2
Apr
A.) Run 400 m. or Row 500 m. / 10 pvc passovers / 10 ytw’s / 20 mt. climbers / 10 single leg glute bridge (ea. leg) / 4 wall climb / 4 skin the cat

B.) Group Dynamic Warm-Up

C.) Strict Press: 5 min. warm-up then:
3(70%), 3(75%), 3(80%), 3(85%), 2(90%), 2+(95%)
(:90 rest between sets)

D.) TABATA Mashup: 8 Rounds total, 20 sec. on, 10 sec off.
-KB Swing (53#/35#)
-Push-Up (Hand Release)
-Rest 1 min. then:
TABATA Mashup: 8 more rounds of:
-Air Squats,
-Sit-ups
*Alternate between both movements until you have completed all 8 Rounds, then 1 min. rest before doing it again with two other movements.
*Record the lowest round you complete from all four movements
*This workout will be 17 minutes total

LUKE – Wednesday’s WOD

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1
Apr

www.liftupluke.com

In order to highlight the growing need for concern and awareness about autism, the Autism Society has been celebrating National Autism Awareness Month since the 1970s. The United States recognizes April as a special opportunity to educate the public about autism and issues within the autism community.

  • GIVE 5 MINUTES OF YOUR TIME FOR AUTISM.

    Every family is in some way, shape, or form touched by autism. If you don’t know someone with autism, you will. Autism impacts 1 in every 88 children.
  • LIFT UP LUKE

    Lift Up Luke will unite CrossFitters and Athletes around the world to support Autism awareness.   Lift Up Luke is a charitable “competition of cause” with a heavy emphasis on “cause.” In October 2013 Lift Up Luke had a goal to raise $50,000 for the Autism Tree Project Foundation to support early diagnosis and treatment of Autism, as well as parent education.   Lift Up Luke is not for Luke specifically, but rather, for the “Lukes” of the World: Those individuals and families out there who struggle daily to deal with Autism.
  • Women’s Leaderboard

    HEROIC PERFORMERS: 1. Camille Leblanc-Bazinet – 270 Reps 2. Miranda Oldroyd – 228 Reps 3. Julie Foucher – 210 Reps 4. Annie Sakamoto – 190 Reps 5. Mary Everett – 172 Reps 6. Cherie Chan – 154 Reps 7. Lindsey Forrest – 144 Reps
  • Men’s Leaderboard

    HEROIC PERFORMERS: 1. Chris Spealler  - 266 Reps 2. Dan Bailey - 250 Reps 3. Zach Forrest – 246 Reps 4. Dave Lipson – 235 Reps 5. Josh Bridges – 232 Reps 6. Gabe Subry – 231 Reps 8. Jason Khalipa – 229 Reps 8. Austin Malleolo – 229 Reps 8. Rich Froning – 229 Reps 10. Matt Chan  - 225 Reps 11. Josh Everett – 220 Reps
  • http://www.liftupluke.com/

Wednesday’s WOD
A.) Run 400 m. or Row 500 m. / 10 pvc passovers / 5 fig. 8′s / 20 bird dogs / 20 supermans / 20 hollow rocks / 10 kb swings / 10 ring rows

B.) Group Dynamic Warm-Up

C.) Deadlift: 3(65%), 3(75%), 3(85%), 3(90%), 2+(95%)

D.) “LUKE”
5 min. AMRAP of:
-4 power cleans (155#/105#),
-24 double unders,
-10 pull-ups

E.) Cash-Out: 1,000 m. row or 800 m. run
+ mobility

Tuesday’s WOD

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31
Mar
A.) Run 400 m. or Row 500 m. / 1o pvc passovers / 10 ytw’s / 20 grasshoppers / wall stretch / band lat stretch / 10 snatch balance (45#/35#)

B.) Group Dynamic Warm-Up

C.) Turkish Get-Up: 3-3-3-3 (4 x 3 ea. arm – :90 rest after 3 ea. arm – HAP)

D.) 10 min. ladder of:
-3 slam ball (30#/20#),
-3 burpees,
-6 slam ball,
-6 burpees,
-9 slam ball,
-9 burpees,
-etc – cont. going up by 3 until 10 min. cap.

Monday’s WOD

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30
Mar
A.) Run 400 m. / 10 pvc passovers / 5 fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 10 single leg glute bridge (ea. leg) / 10 strict pull-ups / 10 clapping push-ups

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 5 x 3 @ 80% 1rm
(2:00 rest between sets)

D.) 8 rounds of:
-200 m. run,
-10 wall ball (20#/14#),
-8 toes to bar

CrossFit Games Open WOD 14.5

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27
Mar
A.) Row 500 m. / 15 pvc passovers / 10 ytw’s / band lat-front rack stretch/ 20 mt. climbers / 10 single leg glute bridge (ea. leg) / wall stretch / 3 skin the cat / :30 handstand hold/ 8 min. mobility (pec – tricep smash, thoracic spine roll, lat roll, center quad roll)

B.) Group Dynamic Warm-Up

c.) Open Workout 14.5
21-18-15-12-9-6-3 reps for time of:
-Thrusters (95#/65#),
-Bar Facing Burpees

Fox’s B-Day WOD

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27
Mar
A.) Run 400 m. or Row 500 m. / 30 speed skaters / 10 pvc passovers / 10 ytw’s / 3 skin the cat / 15 push-ups / 10 ovh squat

B.) Group Dynamic Warm-up

C.) EMOTM for 7 min. complete (@70 1rm):
-1 power clean,
-1 hang power clean,
-1 hang squat clean
(Focus on technique)

D.) 10 min. AMRAP of:
-3 rope climb (Scale: 9 rope climb progressions or 12 ring rows),
-27 kb swings (53#/35#),
-1,986# Deadlift (ex. deadlift 135# 14.7 times = 15 deadlifts),
-28 lateral hops

(competitors – may scale up w/ legless rope climb)

Wednesday’s WOD

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26
Mar
A.) Run 400 m. or Row 500 m. / 10 pvc passovers / 5 fig. 8′s / 15 scap pull-up / 25 du / 10 kb swings / 10 ovh squats / 10 ring rows

B.) Group Dynamic Warm-up

C.) Every 3 minutes for 12 minutes perform:
-5 back squat (75%-80% 1rm),
-5 strict pull-ups (competitors scale up w/ 5 strict c2b pull-ups)

D.) 4 rounds of:
-Run 400 m.,
-24 sit-ups,
-16 walking lunge steps,
-8 HSPU

Tuesday’s WOD

Posted by bobby
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24
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 30 speed skaters / 20 mt. climbers / 3 skin the cat / :30 handstand hold

B.) Group Dynamic Warm-up

C.) Push Press: 5(60%), 5(70%), 3(80%), 3(85%), 3+(90%)
(:90 rest between sets)

D.) For Time:
Buy In:  1,000 m. row then:
3 rounds of:
-40 double unders (scale: 120 singles),
-20 thrusters (45#/35#),
-10 ring dips (scale: bench dips or close grip push-ups)

John Lesniewski’s B-Day WOD

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23
Mar

A.) Run 400 m. or Row 500 m. / 10 PVC passovers / 10 ytw’s / 20 grasshoppers / 3 wall climb / 10 kb taters

B.) Group Dynamic Warm-up

C.) Deadlift: 5(60%), 5(70%), 3(80%), 3(85%), 3+(90%)

D.) 4 rounds for time of:
-8 kb swings (70/53),
-8 box jump (24/20),
-8 c2b pull-up,
-8 burpee

Thursday’s WOD

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19
Mar

Sorry for the short notice, but we will be cancelling the 9:00 am WOD on Thursday 3/20/14. The 6:00 am, 4:30 pm, 5:30 pm, and 6:30 pm are all still on.

Thursday’s WOD
A.) Run 400 m. or Row 500 m. / 10 pvc passovers / 10 ytw’s / 20 mt. climbers / 10 single leg bridge (ea. leg) / 20 bird dog / 15 kip swings

B.) EMOTM for 8 min. perform:
-1 hang power snatch,
-1 oh squat,
-1 hang snatch
(HAP)

C.)For Time:
-500 m. row,
-40 walking lunge steps,
-40 push-ups (hand release),
-40 air squats,
-800 m. run

Wednesday’s WOD

Posted by bobby
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18
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 15 scap pull-up / 30 du  / 3 skin the cat / :30 handstand hold / 10 snatch balance (45/35)

B.) Group Dynamic Warm-Up

C.) Strict Press: 5 (60%), 5(70%), 3(80%), 3(85%), 3+(90%)

D.) 21 – 15 – 9 reps for time of:
-HSPU,
-Box Jump (30″/24″),
-100′ bear crawl
(After 21 hspu and 21 box jump perform 1 – 100′ bear crawl, after 15 hspu and 15 box jump perform 1 – 100′ bear crawl,
and at the end of 9 hspu and 9 box jump perform 1 – 100′ bear crawl)

E.) Moblity: Shoulder mobility, thoracic spine, and calf smashing

Tuesday’s WOD

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17
Mar
A.) Run 400 m. / 10 pvc passovers / 10 ytw’s / 20 mt. climbers / 20 bird dogs/ 20 hollow rocks / 4 wall climb / 10 ovh squat

B.) Back Squat: 5(60%), 5(70%), 3(80%), 3(85%), 3+(90%)
(2:00 rest between sets)

C.) 12 min. AMRAP of:
-7 kb swing (70#/53#),
-7 burpee pull-ups,
-7 v-ups

Lisa Billett and Mike Donovan’s B-Day WOD

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16
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 5 fig. 8′s / 15 band scap squeeze /3 skin the cat / 15 air squats / 10 kb swings / 10 strict pull-ups

B.) Group Dynamic Warm-Up

C.) Clean & Jerk: 5(60%), 3(70%), 2(80%), 2(85%), 2(90%)
(2:00 rest between sets)

D.) For Time:
-10 MU (scale: 20 pull-ups + 20 ring dips),
-30 ground to over-head (95#/65#),
-41 double unders,
-30 wall ball (20#/14#),
-41 sit-ups,
-30 back extensions,
-41 lateral hops over barbell (over and back = 1)

CrossFit Open WOD 14.2

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13
Mar
A.) Warm-up: Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 20 bird dogs / 20 supermans / 20 hollow rocks / 20 mt. climbers /30 double unders  / 10 ovh squats / foam roll (hammys, calves, low back, thoracic spine, etc)

B.) Group Dynamic Warm-Up (increase heart rate)
Lie on back: 10 rolling v-sit, 10 rolling hurdler stretch, 10 rolling butterfly, 10 scorpion, 10 hamstring wipers

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Thursday’s WOD

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12
Mar
A.) Run 400 m. or row 500 m. / 10 pvc passovers / 5 fig. 8′s / 10 ytw’s / 15 kb swings / 4 skin the cat / 3 wall climbs

B.) 10 min. mobility – Roll – thoracic spine, lats, center quads, inner thigh, IT band, calves, anterior deltoid-pecs

C.) Warm-up:
:30 mt. climbers, :30 plank, :30 push-ups, :30 speed skaters, :30 air squats

Med. Ball Warm-up:
:30 toss R, :30 toss L, :30 between legs toss, :30 squat toss

D.) Every Minute on the Minute for 10 min. complete:
-5 hang power clean (135#/95#),
-5 ring row
-5 ball slam (30#/20#)
E.) 5 min. easy Recovery Row or Run plus static stretch for open wod tomorrow

Wednesday’s WOD

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11
Mar
A.) 2 rounds of: row 200 m. / 10 supermans / 10 hollow rocks /10 pvc passovers / 10 ovh squats / 10 ovh walking lunge steps / 20 du

B.) Group Dynamic Warm-up: then:

5 partner band sprints (ea. partner does 5 – :08 resist)

C.)Weighted Chin-Up: 5-5-3-3-3 (:90 rest between sets)

D.) 3 min. AMRAP of:
-Calories Row,
rest 1 min,
3 min. AMRAP of:
-Burpees,
rest 1 min.,
2 min. AMRAP of:
-Double Unders,
rest 1 min.,
2 min. AMRAP of:
-Pull-ups

Tuesday’s WOD

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10
Mar
A.) Run 400 m. or Row 500 m / 10 pvc passovers / 5 fig. 8′s / 15 band scap squeeze / 15 kip swings / 10 ovh squats (45/35) / 10 strict pull-up /:30 handstand hold

B.) Thruster (from rack): 5-5-3-3-3
(Increase weight ea. set – HAP – 2:00 rest between sets)

C.) For Time:
-50 sit-up,
-25 front squat (95/65)(Scale: 65/45),
-15 push press (95/65)(Scale: 65/45),
-50 sit-up,
-15 front squat (95/65)(scale: 65/45),
-25 push press (95/65)(scale: 65/45)
{Competitors scale up with 115#/75#}

Tony’s B-Day WOD

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9
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 10 ytw’s / 25 double unders or attempts / 20 grasshoppers / 10 strict pull-ups / 10 kb swings / calf stretch

B.) Group Dynamic Warm-up then:
3 rolling to left sprints + 3 rolling to right sprints

C.) Deadlift: 8(50%), 8(60%), 5(70%), 5(80%), 3+(85%)
(:90 rest between sets)

D.) For Time:
Buy In: run 440 yds.,
Then 4 rounds of:
-11 ring dips,
-11 box jumps (24″/20″) (games standard),
Cash Out: run 440 yds.

Thursdays WOD

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5
Mar
A.) 500 m. row, 10 pvc passovers / 5 fig. 8′s (ea. way) / 20 mt. climbers / 20 speed skaters / 10 pull-ups / 10 kb swings / 15 push-ups /3 skin the cat / 3 wall climb

B.) Mobility (10 min.) – Calves, Hips, Lats, IT bands, Shoulders

C.)* 5 min. amrap of:
-20 push-ups (hand release),
-20 lateral hops (over agility hurdle – (over and back = 2),
-20 air squats
*3 min. rest then:
*5 min. amrap of:
-5 hspu,
-10 burpees,
-20 sit-ups

D.) Cash out:
Easy pace run or row 5-10 min. then static stretch

Wednesday’s WOD

Posted by bobby
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4
Mar
A.) Row 400 m. / 20 mt. climbers / 20 du / 10 pvc passover / 10 ytw’s / 20 bird dogs / 20 hollow rocks

B.) Group Dynamic Warm-up then med. ball warm-up:
:45 toss left, :45 toss right, :45 between legs toss, :45 squat toss, 1:00 plank

C.) 9 min. AMRAP of:
-9 box jumps (24″/20″),
-9 kb swing (53#/35#),
-150 ft. sprint (cones set 75 ft. apart – sprint down and back)

D.) Skills: Practice pistol Squats (3 x 5 ea. leg)

E.) 10 min. of mobility

Tuesday’s WOD

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3
Mar
A.) Row 400 m. / 15 pvc passovers / 5 fig 8′s / 30 du / 15 band scap squeeze / 10 ovh squat (45/35) / 10 strict pull-up / 10 kb swing

B.) Group Dynamic Warm-up

C.) Push Jerk: 8 min. warm-up then
3 x 5 @ 80% 1rm (2:00 rest between sets)

D.) For Time:
-1,000 m. row then:
3 rounds of:
-25 wall ball (20#/14#),
-15 burpee
-5 mu (scale: 5c2b pull-ups + 5 ring dip)

Monday’s WOD

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2
Mar
A.) Row 500 m. or run 400 m. (12 lengths in box) / 15 pvc passovers / 10 ytw’s / 20 mt. climbers / 3 wall climbs / 20 double unders / 15 single leg glute-ham bridge (ea. leg)

B.) Group Dynamic Warm-up

C.) Box Front Squat:  6 min. warm-up then:
3 x 5 (HAP – 2:00 rest between sets)
(Set box or plates to just below parallel)

D.) 12 minute AMRAP of:
-12 ring row,
-12 reverse ball slam (30#/20#) (pick ball up throw over shoulder),
-12 toes to bar,
-12 sit-up

Kaley’s B-Day WOD

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26
Feb
A.) Row 500 m. or Run 400 m. (12 lengths of box) / 10 pvc passovers /10 ytw’s / 20 mt. climbers /10 kb swings / 10 strict pull-up

B.) 10 min. mobility – roll out any tight area / band shoulder therapy

C.) 2 sets of:
:30 speed skaters, :30 lunge + twist, :30 plank, :30 push-ups, :30 double unders, :30 air squat

C.) For Time:
-15 cal. row,
-15 sprints (cones are set 75 ft. apart, down & back = 2),
-15 burpee lateral stick jump (24″/20″),
-15 kb swing (70/53),
-15 shoulder to over-head (135#/95#),
-15 goblet squat (70#/53#)

D.) Skill Work – 5 min. handstand skill work (free, w/ wall, lateral wall walks etc.)

Wednesday’s WOD

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25
Feb
A.) Row 400 m. or Run 400 m. / 10 pvc passovers / 10 ytw’s / 20 mt. climbers / 20 speed skaters / 10 ovh squat / 10 strict pull-up

B.) Group Dynamic warm-up then:
2 rounds of – :30 plank, :30 L plank, :30 right plank, :30 bird dogs

C.) Bent-Over Row w/ barbell:  3 x 10 (2:00 rest between sets)

C.) 4 rounds of:
-11 v-ups,
-9 t2b,
-7 box jumps (30″/24″) (games standard),
-5 muscle up (scale: decrease amount of mu, bar mu, bar mu in bands, or 7 c2b pull-up + 7 ring dip )

Larry’s B-Day WOD

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24
Feb
A.) Row 400 m. or run 400 m. (12 lengths of box) / 10 pvc passover / 5 fig. 8′s (ea. side) / 15 band scap squeeze / 3 skin the cat / 30 speed skaters / 30 double unders

B.) Group Dynamic Warm-up then:  Med. Ball warm-up
:30 toss left, :30 toss right, :30 toss between legs, :30 squat toss, :30 plank

C.) Handstand Push-up: 3 x 10 (2:00 rest between sets)
(scale up w/ plates or parrallettes (deficit hspu,
scale down w/ abmats, bands, box)

D.) 7 rounds of:
-8 sumo deadlift high pull (95#/65#),
-8 burpees,
-8 kb walking lunge steps (hold kb in goblet squat position)(55#/35#),
-8 wall ball (20#/14#)

E.) Mobility: Roll out – quads, hamstrings, glutes, thoracic spine
Static – 3 way band hamstring, wall stretch, figure 4, band shoulder

Pam’s B-Day WOD

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23
Feb
A.) Row 400 m. or Run 400 m (12 lengths in box) / 10 pvc passovers / 10 ytw / 20 mt. climber / 10 single leg glute bridge (ea. leg) / 10 snatch balance (45#/35#)

B.) Group Dynamic Warm-up

C.) Snatch Balance: 5(55%), 5(65%), 4(75%), 4(80%)
(:90 rest between sets)

D.) 20 – 14 – 8 reps for time of:
-Hang Power Snatch (95#/65#),
-Ring Rows,
-Push-ups (hand release)

Paleo Challenge – Post WOD

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20
Feb
A.) Row 500 m. / 15 pvc passovers / 5 fig 8′s / 10 ytw’s / 20 grasshoppers / 10 ovh squat (45#/35#) / band shoulder mobility

B.) Group Dynamic Warm-up

C.) 5 min. Split Jerk Warm-up:
20 min. to establish 1 rep max split jerk from rack:
3(50%), 3(65%), 2(75%), 1(85%), 1(95%), Attempt 1RM
(:90-2:00 rest between sets)

D.) For Time:
Buy In:  750 m. row then:
3 rounds of:
-10 shoulder to over-head (95#/65#),
-10 c2b pull-ups,
-10 front squat (95#/65#)

Thursday’s WOD

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19
Feb
A.) Run 400 m. or Row 500 m. / 1o pvc passovers / 10 ytw’s / 20 mt. climbers / 10 single leg glute ham bridge (ea. leg)  /
10 kb swings

B.) Group Dynamic Warm-up
5 min inner thigh, quad % achilles-calf foam roll

C.) 15 minutes to find 1 rep max box jump
ex. warm-up: 5-4-3-2-1-1-1

D.) 10-9-8-7-6-5-4-3-2-1 reps for time of:
-Burpees,
-Lateral box jump (20″/16″) (scale: lateral hurdle jump),
-Slam Ball Sit-up (30#/20#)

Wednesday’s WOD

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18
Feb
A.) 2 rounds of: Row 200 m. / 10 pvc passovers / 10 ovh walking lunge steps / 10 band scap squeeze / 10 supermans / 10 hollow rocks / 10 kb swings

B.) 8 min. of: Foam Roll-Barbell Roll (Hamstrings/Adductors) + Shoulder Mobility then:
Group Dynamic Warm-up

C.) 15 min. AMRAP of:
-15 v-ups,
-5 wall climbs (nose to ground-nose to wall),
-5 deadlift (75%1rm),
-5 hspu

D.) Static Stretch: Pigeon pose, 3-way band hamstring, figure 4 static, Roll thoracic spine

Tuesday’s WOD

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17
Feb
A.) Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 20 mt. climbers / 30 speed skaters / 20 kb sumo deadlift / 15 scap pull-up

B.) Group Dynamic Warm-up then:
1:00 plank, :45 right side plank, :45 left side plank, :45 superman hold

C.) 12-9-6-3 reps for time of:
-C2B Pull-up (Scale: reg pull-ups),
-Front Squat (185#/125#) (scale weight to 75% 1rm)

*If you have muscle ups:  Competitor’s WOD:
12-9-6-3 reps for time of:
-Muscle-Up,
-Front Squat (225#/155#)(still scale weight accordingly)

D.) Skills and Mobility:
*Practice muscle-up progressions, straight bar mu w/ bands, & kip swings
*Roll to Recover

Monday’s WOD

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16
Feb
A.) Row 400 m. / 10 pvc passovers /20 ovh walking lunge steps / 10 ytw’s / 20 grasshoppers / 20 goblet squats

B.) 8 min. foam roll-shoulder mobility

C.) Group Dynamic then Med. Ball Warm-up:
:30 toss left, :30 toss right, :30 between legs toss, :30 squat toss, 1 min. plank

D.) CrossFit Open WOD 11.1
10 min. AMRAP of:
-30 double unders (scale: 90 singles),
-15 power snatch (75#/55#)

E.) 1,000 m. row for time

Friday’s WOD

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13
Feb
A.) Run 400 m. or Row 500 m. / 1o pvc passovers / 10 ytw’s / 20 supermans / 20 hollow rocks /25 double unders / 10 kb sumo deadlift

B.) Clean Progressions warm-up 5 min. then:
High Hang Clean: 2-2-1-1
Hang Clean: 1-1-1-1
Clean: 1-1-1-1
(Increase weight ea. set – Finish HAP )
(:60 rest between High Hang Clean & Hang Clean Sets,
:90 rest between Clean sets)

C.) Within 5 minutes complete: 50 burpess,
Then immediately within 6 minutes complete: 50 ring dips,
Then immediately FOR TIME complete: 50 KB Swings (70#/53#)

Kids Class

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13
Feb

We will be running a kids class on Friday Feb. 14 and Monday Feb. 17 at 10:00 am. It will be an hour long class and the price will be $10.00 per kid. Each additional kid (family member) will be $5.00. Pass on the good word.

Thursday’s WOD

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12
Feb
A.) Row 500 m. or Run 400 m. /10 pvc passovers /10 ytw’s / 20 mt. climbers / 3 skin the cat / 10 ovh squat (45/35) / 10 strict pull-ups

B.) Group Dynamic Warm-Up

C.) Push Jerk: 5-10 min. warm-up then:
5(60%), 3(70%), 3(80%), 3(90%)

D.) 7 min. AMRAP of:
-Ring Row,
-Wall Ball (20#/14#)
3-3, 6-6, 9-9, 12-12, 15-15 etc…..

E.) Mobility

Wednesday’s WOD

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11
Feb
A.) 2 rounds of: Row 200 m. / 10 pvc passovers / 10 scap pull-up / 10 push-up / 10 mt. climbers / 10 squat / 2 wall climbs

B.) Group Dynamic Warm-up

C.) 2,000 m.  max effort row
Rest 5 min. then:

D.) 5 min. AMRAP of:
-10 push-ups,
-20 walking lunge steps
-Rest 1 min,
5 min. AMRAP of:
-10 t2b,
-20 ball slams (30#/20#)

E.) Mobility

-

Tuesday’s WOD

Posted by bobby
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10
Feb
A.) Row 400 m. or run 12 lengths in box / 15 pvc passovers / 15 band scap squeeze / 20 grasshoppers / 10 single leg glute bridge ea. leg / 15 push-ups /10 snatch balance (45#/35#)

B.) Group Dynamic Warm-up (1 min. calf smash per side + :30 calf stretch per side)

C.) 1 Power snatch e2motm for 20 min.
(Increase weight ea. set – finish heavy as possible)

D.) 14 min. AMRAP of:
-50 hang power snatch (75#/55#)(scale: 55#/35#),
-50 sit-ups,
-50 double unders (scale: 25 du attempts or 150 singles)
-50 jumping pull-ups

Monday’s WOD

Posted by bobby
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9
Feb
A.) Row 500 m. or Run 12 lengths is box / 15 pvc passovers / 10 ytw’s / 30 speed skaters / 20 mt. climbs / 20 squats / 4 skin the cat

B.) Group Dynamic Warm-up

C.) 20 min. to find 1 rep max front squat
8(55%), 5(75%), 3(85%), 1(95%), 1….

D.) 4 rounds of:
-10 thrusters (95#/65#),
-10 box jumps (24″/20″)[games standard],
-10 ring dips

Friday’s WOD

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6
Feb
A.) Row 400 m. / 10 pvc passovers / 10 ytw’s / 20 grasshoppers / 3 skin the cat / 20 bird dogs / 20 hollow rocks /3 wall climbs

B.) Group Dynamic Warm-up

C.) Split Jerk: 3(50%), 3(60%), 3(70%) 2(80%) 2(90%) (work off 1 rep max – :90 rest between sets)

D.) 21 – 15 – 9 reps for time of:
-OVH Squat (115#/75#)(95/65)(75/55)(55/35),
-Double Unders (scale: 62-45-27 singles),
-V-Ups (scale: Sit-ups)