WOD 10/31/2014

"Free for all"

Work on skills, mobilize, get some PR's, or make up a workout you missed this week.

WOD 10/30/2014 ("Riley")

"Riley"

Run 1.5 miles
150 Burpees
Run 1.5 miles

Wear a 20# weight vest.

WOD 10/29/2014

For time:

50 Wallball Shots, 20#
155# Clean, 30 reps
15 Muscle ups

WOD 10/28/2014 (Baseline WOD plus)

"Baseline WOD" (With Burpees)

For time:

Row 500M
5 Burpees
30 Squats
5 Burpees
20 Push-ups
5 Burpees
10 Pull-ups
5 Burpees

WOD 10/27/2014

Three rounds for time:

Run 400M
75# hang power snatch, 21 reps
12 chest-to-bar pull-ups

WOD 10/24/2014

3 rounds for time of:

Run 400 M
30 squats
115# push press, 20 reps

WOD 10/23/2014

3 rounds for time of:

Run 400M
75# Sumo Dead lift high pull, 21 reps
12 Burpees, jumping over barbell

WOD 10/22/2014

Overhead Squat 1-1-1-1-1

21-15-9 reps of:

115# Overhead squat
Toes-to-bar

WOD 10/21/2014

Bench Press 5-5-3-3-3-1-1-1-1-1

WOD 10/20/2014 (100 Thrusters)

Front Squat 3-3-3-3-3

Then:

The Thruster Challenge

100 thrusters for time (95# or Fran weight)

(For those you have done the Thruster Challenge already we will find something fun for you to do instead!)

WOD 10/17/2014

EMOM (Every minute on the minute) for 20 minutes:

Even:  3 hang power cleans (use 70% of 1 rep max)
Odd:  40 Double unders

WOD 10/16/2014

Back Squat 2-2-2-2-2-2 (65%-70%-75%-80%-85%-90%)

Then:

For time:

20 pistol squats
20 Double unders
20 hollow rocks
20 Double unders
20 box jumps
20 double unders
20 back extensions
20 double unders
20 walk out push-ups
20 Burpees
20 double unders

WOD 10/15/2014

2 rounds of:
500 M Row
25 thrusters (35# or 45#)
15 pull-ups

Rest 5 minutes then:

4 rounds of:

4 clean and jerks (70% of max)
20 sit-ups
100 yard sprint

WOD 10/14/2014

AMRAP 10 minutes of:

1 dead lift
1 hang power clean
1 front squat
1 push jerk

(Use 60% of max push jerk)

WOD 10/13/2014

Dead lift 3-2-1-1-1-1-1 (60%-75%-80%- 90%- 95%- 100%- 105%)

25-20-15-10-5 reps of:

Toes to Bar
Push-ups
Back extensions
Sit-ups

WOD 10/10/2014

Run 1 mile or Row 2000M for time

Then:

8 rounds for time of:

Run 200M
11 Dumbbell dead lift Burpees (50# DB's is RX for Men)

WOD 10/9/2014

8 rounds for max # of Reps (Double Tabata)

20 seconds hang power clean, 115#
10 seconds rest
20 second Push Press, 115#
10 seconds rest

WOD 10/8/2014

For time:

225# deadlift, 21 reps
Run 400 Meters
225# deadlift, 18 reps
Run 400 Meters
225# deadlift, 15 reps
Run 400 Meters
225# deadlifts, 12 reps
Run 400 Meters

(Main site WOD from 9/9/2014)

WOD 10/7/2014

3 rounds of:

35# Dumbbell shoulder press, 30 reps
35# weighted pull-ups, 20 reps
35# weighted dips, 10 reps

(Main site WOD from 8/7/2014)

WOD 10/6/2014

2 Rounds for time of:

30 inch Box jump, 20 reps
5 Muscle ups
24 inch Box jump, 30 reps
5 Muscle ups
20 inch Box jump, 40 reps
5 Muscle ups

(Main site WOD from 9/8/2014)

WOD 10/3/2014

Snatch 3-3-3-3-3

(Main site WOD from 9/4/2014)

WOD 10/2/2014

21-18-15-12-9-6-3 reps of:

Handstand push-ups
L-sit pull-ups

(Main site WOD from 9/2/14, compare to 6/21/2013)

WOD 10/1/2014 "Sandy"

"Sandy"

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift  225#
Push-press  135#
GHD Sit-ups

One year ago today, Sandy walked through the doors of our garage gym (at that time we were running our Affiliate out of our garage).  It was her 59th birthday and she wanted to make a life change.

I'll be honest, I was scared.  I didn't know if I would be able to coach her, having never really coached someone with absolutely no CrossFit experience (and limited athletic background).

Today we honor Sandy with a workout named after her.  Why?  Because it is important to look back at how far we have come.  I have learned more about coaching in the past year than I could've imagined possible, this is because the members like Sandy who keep showing up.  Day to day we might notice how much our bodies change and how much better you are today.  Remember to look back at some of your first WOD's.  This will give you some good perspective about how far you actually have come.

Thank you Sandy for sticking with it.  Thanks for always showing up.  Thanks for helping make me a better coach.  Happy Birthday!