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Daily WOD – Tuesday 013117

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Workout of the Day 013117
Skill Handstands
10mins
5 x 10-30 seconds Partner Assisted HS Hold on wall.
*rest 30-60 seconds between

2 x 15 KB Strict Press
*Rest 1 minute between sets

METCON
4 Rounds
1min. of Rowing/Air Dyne (Cals)
1min. of hand over hand seated KB pull(70/53)
1min. of Clean and Jerks (135/95)

*Score Total Reps
*Athletes can start at any movement.

Cool Down Accessory
Forearm stretch, 60 seconds
Upper back roll, 60 seconds

Post your scores to the Whiteboard.

Daily WOD – Monday 013017

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Workout of the Day 013017

Photocred Julie Doniero 

METCON
15 min. Cap
24 Thrusters (95/65)
60 Double Unders
18 Thrusters (115/65)
60 Double Unders
12 Thrusters (135/95)
60 Double Unders
6 Thrusters (155/105)
60 Double Unders
3 Thrusters (175/115)
60 Double Unders

*IF weights are not available; we have an EMOM planed for Athletes who can do the prescribed weights ONLY

Cool Down Accessory
21-15-9 NOT For time
Hollow Holds
Abmat Sit-up
Hip Extension

Post your scores to the Whiteboard.

Daily WOD – Saturday 012817

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Workout of the Day 012817

Photocred Julie Doniero 
METCON
In teams of 2 or 3
2 Rounds
2 minutes max cal Row or Bike
2 minutes max rep Push Jerk (135/95#)
2 minutes max Box Jumps (24/20″)
2 minutes max rep Front Squats (135/95#)
2 minutes max rep Power Cleans(135/95#)

*One person works at a time. Divide time worked in any fashion.
*Score Total amount of reps

Post your scores to the Whiteboard.

Daily WOD – Friday 012717

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Workout of the Day 012717

Photocred Julie Doniero 
Extended Warm up
2 Rounds
15 PVC Pass Throughs
10 Ring Rows
10 Push-ups
5 Kip Swings

METCON
25 min EMOM
Minute 1: 10 Power snatch (95lbs/65lbs)
Minute 2: 10 Bar facing burpees (MOD 8 Burpees)
Minute 3: 10 GHD Sit-ups or 20 Abmat Sit-ups
Minute 4: 10 Chest to bar pull-ups (MOD 8 Strict Pull-ups, Jumping Chest to bar)
Minute 5: Rest

*every movement should be completed before 50 secs. If not mod movement accordingly

Post your scores to the Whiteboard.

Daily WOD – Thursday 012617

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Workout of the Day 012617

Photocred Julie Doniero 
METCON
1,000m Row
Then
75 Double Unders
50 Medball Cleans (20#/14#)
75 Double Unders
25 Handstand Push-ups
75 Double Unders

*MOD 75 singles or 1min double under attempts / Strict Press to a challenging weight (takes more than 3 attempts to complete)

Cool Down Accessory
*KB farmers hold 3×45 seconds (2KB)
*Super Couch stretch, 90 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Wednesday 012517

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Workout of the Day 012517

Photocred Julie Doniero 
Strenght
Back Squat
Build up to a max set for 3 reps

*15 minute timeframe

Endurance Test
Back Squat
1 Minute AMRAP at 60% of heaviest weight lifted from the Strenght

*Goal will be over 20 reps.
*No racking the bar during the 1 minute interval

Cool Down Accessory
5 mins.
Toes to bar Practice

Post your scores to the Whiteboard.

Daily WOD – Tuesday 012417

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Workout of the Day 012417

Photocred Julie Doniero 
METCON
Part 1
For time: (with a 7 min CAP.)
3 Power clean (155/105)
3 Front squat (155/105)
3 Thruster (155/105)
3 Jerk (155/105)

2 Power clean (175/115)
2 Front squat (175/115)
2 Thruster (175/115)
2 Jerk (175/115)

1 Power clean (195/135)
1 Front squat (195/135)
1 Thruster (195/135)
1 Jerk (195/135)

*Keep a challenging weight for all 3 rounds
*MOD Start with a weight you can hit for those reps.
*Men add +20# after each set
*Ladies add +10# after each set

METCON
Part 2
8 Rounds (Tabata)
20 seconds Push-ups
rest 10 seconds
20 seconds Hollow Hold
rest 10 seconds

Post your scores to the Whiteboard.

Daily WOD – Monday 012317

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Workout of the Day 012317

Photocred Julie Doniero 
CrossFit Games Open Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (24″ / 20″)
12 Push press (115lb / 75lb)
9 Toes-to-bar

Cool Down Accessory
Barbell calf smash, 90 seconds per side
Banded shoulder stretch, 90 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Saturday 012117

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Workout of the Day 012117

Photocred Julie Doniero 
METCON
Squat City”
Teams of 2. Split up reps however you want.

All Barbells start on the floor

50 Back Squats(135/95)
50 Lateral Bar Hops
40 Front Squats(115/75)
40 Slam Balls(25/20)
30 OH Squats(95/65)
30 Slam Ball Sit Ups(25/20)
20 Front Rack Alt. Lunges(95/65)
20 Slam Ball Russian Twist(25/20)
10 Pistols
10 Push Ups

*MOD use 95,65/75,55/45,35 ONLY

Post your scores to the Whiteboard.