WOD 11/23/2016

Push jerk 3-3-3-3-3

WOD 11/22/2016

Hollywood

For time:

Run 2K
22 Wallball shots
22 muscle ups
22 Wallball shots
22 Power cleans (185#)
22 Wallball shots
Run 2K

WOD 11/21/2016

21-15-9 reps for time of:

Deadlift (275#)
Bar-facing burpees

WOD 11/18/2016

Filthy 50's

For time:
50 Box Jumps
50 Jumping pull-ups
50 Kettlebell Swings, 1 pood
Walking lunges, 50 steps
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 wall ball shots, 20 lb ball
50 Burpees
50 Double unders

WOD 11/15/2016

21-15-9 reps of:

Deadlift
Overhead squat

WOD 11/14/2016

Back squat 3-3-3-1-1-1-1-1

Then:
Death by Pull-ups (1 pull-up during the first minute, 2 during the second, and so on)

Then: Row 1000m or run 1/2 mile for time

WOD 11/8/2016

Thrusters 5-3-3-1-1-1-1

Then:

5 rounds for time:
15 Burpees
2 thrusters @ 70% max
1 snatch @ 135# (heavier than Fran)

WOD 11/7/2016

3 rounds for time of:
95# overhead squat, 15 reps
15 L-sit pull-ups
95# split jerks, 15 reps
15 knees to elbows
95# hang cleans, 15 reps
15 back extensions w/ 25# plates

Compare to 11/5/2013

WOD 11/4/2016

For time:

1000M row
50 wallball shots
50 box jumps
750M row
35 wallball shots
35 box jumps
500M row
25 wallball shots
25 box jumps

WOD 11/3/2016

Helen

3 rounds for time of:
Run 400m
1.5 pood kettlebell swings, 21 reps
12 pull-ups

Compare to 3/9/2016

WOD 11/2/2016

Test 3
Tabata squats
Max number of Muscle-ups in 4 minutes
(Muscle ups begin after the last rest period)

Then:

Ten minute AMRAP of:
20 GHD sit-ups
5 squat cleans, 205# RX

WOD 11/1/2016

Deadlifts 10-5-3-1-1-1-3-5-10

WOD 10/31/2016

Artie

20 minute AMRAP of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, Fran weight

WOD 10/28/2016

Complete AMRAP in 40 minutes of:

Row 500 M
100 double unders

WOD 10/27/2016

27-21-15 reps for time of:

165# back squats
Handstand push-ups

Scaled:

Use a little less than 2X your Fran weight
Dumbbell shoulder press

WOD 10/26/2016

Front Squats 3-3-3-3-3

Then:

3 rounds:

Run 5 minutes
Rest 5 minutes

WOD 10/25/2016

3 rounds:
10 strict knees-to-elbows
155# power snatches, 10 reps
10 strict knees-to-elbows
10 burpees

or

3 rounds:

40 sit-ups
10 power snatches 65% of max
40 dolly leg lifts
10 burpees

(Warm-up:  Run or Row. Down dog to cobra to push-up to down dog, walk hands to feet, hang in forward fold, roll-up to standing.
Practice jumping rope for 5 minutes
Calf stretch
Squats for 1 minute.

Practice snatch with PVC.

WOD 10/24/2016

10 rounds for time of:
95# sumo deadlift high pulls, 7 reps
95# front squat, 7 reps
95# push jerk, 7 reps

10/21/2016

Free for all Friday!

WOD 10/20/2016

20 Minute AMRAP of:

5 Clean and Jerk (RX 185#/135#)
10 toes-to-bar
Rest 30 seconds

WOD 10/19/2016

For time:

50 wall ball shots
50 deadlifts, 185#
50 handstand push-ups

WOD 10/18/2016

Shoulder Press 3-3-3-3-3

Then:


Workout 14.1

10 Minute AMRAP of:

30 double-unders
75# Power snatch, 15 reps

WOD 10/17/2016

Complete 20 Minute AMRAP of:

5 Pull-ups
10 push-ups
15 squats
20 pulls on the Rower

WOD 10/14/2016

25 minute AMRAP of:
45lb thruster, 25 reps
25 Burpees
45lb sumo deadlift high pull, 25 reps

WOD 10/13/16

Complete as many rounds as possible in 25 minutes of:

35-lb. single-arm dumbbell overhead lunges, 25 steps
Row 25 calories
35-lb. weighted sit-ups, 25 reps

WOD 10/12/16

Weighted chest to bar pull-ups 1-1-1-1-1
Weighted dips 1-1-1-1-1
Run 1 mile

WOD 10/11/16

Back squat 1-1-1-1-1-1-1

WOD 10/10/16

Marston

Complete AMRAP in 20 minutes of:

405# deadlift, 1 rep
10 toes to bar
15 bar facing burpees

WOD 10/7/2016

5 rounds for time of:
15 chest to bar pull-ups
30 single leg squats alternating legs

WOD 10/6/2016

20 minute AMRAP of:
100 double unders
100ft of walking lunges

WOD 10/5/2016

Time Priority Diane

For reps:
60 seconds of deadlifts, 225 lb.
60 seconds of handstand push-ups
45 seconds of deadlifts, 225 lb.
45 seconds of handstand push-ups
30 seconds of deadlifts, 225 lb.
30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

WOD 10/4/2016

5 rounds for time of:
3 rope climbs
Run 400M

9/30/2016

Free-4-All Friday

(10K was supposed to be the WOD today, so, get out and go for a long run, hike, or bike ride this weekend.)

WOD 9/29/2016

Run 1 mile

Then:

For time:

50 muscle-ups

(Scale or sub w/ 50 pull-ups plus 50 dips)

WOD 9/28/2016

Thrusters 5-5-5-5-5 reps

WOD 9/27/2016

Joshie

3 rounds for time of:
40-lb dumbbell snatched, 21 reps, right arm
21 L pull-ups
40-lb. dumbbell snatches, 21 reps, left arm
21 L pull-ups

WOD 9/26/2016

10 80-yard shuttle sprints (10 yards-10 yards-20 yards-20 yards-10 yards-10 yards= 1 shuttle sprint)

Rest as needed between efforts.

Then:

7 minute AMRAP of:

21-15-9 reps of:

Deadlift (225#)
OHS (135#)
50 Double unders

WOD 9/23/2016

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

WOD 9/22/2016

Hang power clean 1-1-1-1-1-1-1

WOD 9/21/2016

5 minutes of rowing
5 minutes of push presses

No rest between exercises.
Men use 115#, women use 80#.

WOD 9/20/2016

For time:
100 double-unders
25 toes-to-bars
25 deadlifts
50 box jump overs

Men use 225# for deadlift and a 24" box.
Women use 155# for deadlift and a 20" box.

WOD 9/19/2016

21-15-9 reps for time of:

Bar-facing-burpees
Overhead squats
Chest-to-bar pull-ups

(Use Fran weight)

WOD 9/16/2016

4 rounds, each for time of:

800 meter run

WOD 9/15/2016

Overhead Squat 5-5-5-5-5

WOD 9/14/2016

Nickman

With a 55# and 35# dumbbell, 10 rounds for time of:

200-meter farmers carry with both dumbbells
35# weighted pull-ups, 10 reps
55# dumbbell power snatch, 20 reps alternating arms

WOD 9/13/2016

Power snatch 5-3-3-1-1-1-1

Then:

Complete AMRAP in 10 minutes of:

95# power snatch, 10 reps
10 burpees

WOD 9/12/16

Row 250m
Row 500m
Row 1000m
Row 500m
Row 250m

Rest 1 minute between each effort.

WOD 9/7/2016

DVB

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
  10 wall-ball shots
  1 rope ascent

WOD 9/6/2016

For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups

WOD 9/5/2016

Deadlift 3-3-3-3-3

WOD 9/2/2016

From 0:00- 3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 Pull-ups
12 push-ups
18 squats

etc... continue until you can't complete the required work in that 3 minute interval.

WOD 9/1/2016

30 Strict Muscle-ups for time

or

Pull-up/Muscle-up profession work

then:

For time:

135# Squat clean, 10 reps
50 GHD sit-ups
135# Squat clean, 8 reps
40 GHD sit-ups
135# Squat clean, 6 reps
30 GHD sit-ups
135# Squat clean, 4 reps
20 GHD sit-ups
135# Squat clean, 2 reps
10 GHD sit-ups

WOD 8/29/2016

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

35-lb dumbbell burpee/hang squat clean/thrusters
pull-ups

WOD 8/26/2016

Front squat 1-1-1-1-1-1-1-1-1-1

WOD 8/25/2016

5 rounds for time of:

155# clean and jerk, 10 reps
15-ft legless rope climb, 1 ascent

WOD 8/24/2016

Split jerk 3-3-3-3-3-3-3

WOD 8/23/2016

Make 3 attempts at each of the following:

Max set of single-leg squats on your left leg.
Max set of single-leg squats on your right leg.
Max set of left arm dumbbell snatches (touch and go)
Max set of right arm dumbbell snatches
Max set of strict toes to bars

WOD 8/22/2016

7 rounds for reps of:

1 minute of 75# muscle snatches
1 minute of 75# overhead squats
1 minute of burps, jumping over the barbell
Rest 1 minute

WOD 8/19/2016

TK

Complete AMRAP in 20 minutes of:
8 strict pull-ups
8 box jumps, 36-in box
12 kettlebell swings, 2 pood

WOD 8/18/2016

5 2-minute rounds of:

15-ft rope climb, 3 ascents
Row for calories

Rest at least 3 minutes between rounds.

Note calories rowed each round.

WOD 8/17/2016

For time:

Run 800 meters
100 push-ups
100-meter bear crawl
Run 800 meters
50 handstand push-ups
50 meter handstand walk
Run 800 meters

WOD 8/16/2016

Deadlift 5-5-5-5-5 reps

WOD 8/15/2016

12-9-6 reps for time of:

squat snatches (Use about 75% of max)
bench press

WOD 8/12/2016

10 200 Meter Sprints

WOD 8/11/2016

40-30-20-10 reps for time of:

Toes-to-bars
Wall-ball shots

Rest 5 minutes, then:

40-30-20-10 reps for time of:

Hip extensions holding a 25# plate (or sub with Superman)
Wall-ball shots

WOD 8/10/2016

Nancy

5 rounds for time of:

400 M run
95# overhead squats, 15 reps

WOD 8/9/2016

Elizabeth

21-15-9 reps for time of:

135# cleans
ring dips

WOD 8/8/2016

Monday Mile

Then...

Fran

21-15-9 reps for time of:

95# thrusters
pull-ups

WOD 8/5/2016

For time:
12 ring handstand push-ups
225# back squats, 15 reps
20 burpees
9 ring handstand push-ups
205# front squats, 18 reps
20 burps
6 ring handstand push-ups
185# overhead squats, 21 reps
20 burpees

WOD 8/4/2016

DT

5 rounds of:

12 deadlifts
9 hang power cleans
6 push jerk

(RX Men 155#, Women 105#)

WOD 8/3/2016

"Murph"

1mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

*Break into 5 rounds of 20, 40, 60 of each.

WOD 8/2/2016

Masters Event 1

For time:
8 deadlifts
40 GHD sit-ups
80 Double unders
4 rope climbs
80 wall ball shots
4 rope climbs
80 double unders
40 GHD sit-ups
8 deadlifts

Men RX weight is 365#, women 245#

WOD 8/1/2016

Squat Clean 1-1-1-1-1-1-1

WOD 7/29/2016

For time:

100 Chest-to-bar pull-ups
100 Handstand push-ups
100 GHD sit-ups
100 one legged squats, alternating

WOD 7/28/2016

Five rounds:

Row 1000M
Rest 3 minutes

WOD 7/27/2016

"Monti"

5 rounds for time:

50 step-ups with 45lb barbell, 20-in box
135lb clean, 15 reps
50 step-ups with 45lb barbell, 20-in box
135lb snatch, 10 reps

WOD 7/26/2016

"Angie"

For time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

WOD 7/25/2016

Snatch 5-5-3-3-3-1-1-1-1

Then:

7 minute AMRAP of:

snatch, 1 rep
clean and jerk, 3 reps

Use 80% of max Snatch from above.

WOD 7/18/2016

Griff

For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Then:

Back squats 5-5-3-3-3-1-1-1-1

WOD 7/15/2016

T.J.

For time:

185-lb bench presses, 10 reps
10 strict pull-ups
135# thrusters, max set

Repeat the triplet until you complete 100 reps of thrusters.

WOD 7/14/2016

Mr. Joshua

5 rounds for time of:

Run 400M
30 GHD sit-ups
250-lb deadlift, 15 reps

WOD 7/13/2016

With a pair of 45-lb dumbbells, 4 rounds for time of:

50-meters of weighted lunges
350-meter farmers carry

WOD 7/12/2016

Hang squat snatch 3-3-3-3-3-3-3

WOD 7/11/2016

5 rounds for time of:

50 double-unders
45-lb dumbbell squat cleans, 15 reps
15 burpees
50 double-unders

Rest 2 minutes

WOD 7/8/2016

For time:

75 pull-ups
Row 500M
75 push-ups
Row 500M
50 pull-ups
Row 500M
50 push-ups
Row 500M
25 pull-ups
Row 500M
25 push-ups
Row 500M

WOD 7/7/2016

Front Squat 5-5-5

Then:

20 minute AMRAP of:
135# clean and jerk, 15 reps
Rest 1 min
155# clean and jerk, 15 reps
Rest 1 min
185# clean and jerk, 15 reps
Rest 1min
225# clean and jerk, 15 reps
Rest 1 min
And so on...

WOD 7/6/2016 ("South Canyon 14")

"South Canyon 14"

22 minute AMRAP of:

7 Burpees
6 Pull-ups
14 Box step-ups (20" with 45 pounds)
100M run

For box step-ups use a dumbbell, plate, or wear a 45# vest.  Or choose to do the entire WOD with a 45# vest or pack.

WOD 7/1/2016

"Free-for-all" Friday.

(Recover, work on skills, or do a workout that you missed ("Hotshots 19" if you didn't do this already.)

WOD 6/30/2016 "Hotshots 19"

"Hotshots 19"

6 rounds for time:

30 squats
135# power clean, 19 reps
7 strict pull-ups
Run 400M

(Compare to 6/30/2015)

NOTE:  This WOD is in honor of the Granite Mountain Hotshots who tragically were killed while fighting the Yarnell Fire in Arizona on June 30th, 2013.  The period from June 30th to July 6th is designated as "Wildland Firefighter Week of Remembrance".

WOD 6/29/2016

Mary XXX

Complete AMRAP in 20 minutes of:

10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand pushups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups

(Mainsite WOD 6/19/16)

WOD 6/28/2016

Inverse Tabata shoulder press, use 75% of max SP or 20# more than Fran weight
Inverse Tabata front squat, use 75% of max front squat
Inverse Tabata deadlift, use 75% of max deadlift

Inverse Tabata is 10 seconds of work, 20 seconds of rest for 8 rounds.

WOD 6/27/2016

"Kelly"

5 rounds for time of:

Run 400M
30 box jumps, 24" box
30 wallball shots

WOD 6/24/2016

1775

Complete AMRAP in 60 minutes of:

17 power cleans, 135#
75 squats

Unload the barbell and carry it 200 meters away.  Return to the plates and then carry one to the barbell.  Retrieve the second plate, carry it forward and reload the barbell for the next round.

(Mainsite WOD from 6/14/2016)

WOD 6/23/2016

"JT"

21-15-9 reps for time of:

Handstand push-ups
dips
push-ups

WOD 6/22/2016

Row:

Maintain a sub 1:25/500M pace (scale to 5 seconds faster than your 500M PR) for as long as possible
Rest 3 minutes
Maintain a sub 1:30/500M (500M PR) pace for as long as possible
Rest 3 minutes
Maintain a sub 1:35/500M pace for as long as possible
Rest 3 minutes
Maintain a sub 1:30/500M pace for as long as possible
Rest 3 minutes
Maintain a sub 1:25/500M pace for as long as possible

Note time you are able to maintain pace for each interval.

WOD 6/21/2016

5 rounds for max number of reps:
Body weight deadlift
Dips

WOD 6/20/2016

21-15-9 reps for time of:

115# hang squat clean
chest-to-bar pull-ups

WOD 6/17/2016

The Shoulder Killer

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

WOD 6/16/2016

For time:

200 Double unders
Dumbbell squat snatch, 100 reps (Rx'd weight is 70# dumbbell)
200 Double unders

WOD 6/15/2016

Run 5K

WOD 6/14/2016

21-15-9 reps for time of:

225# deadlift
135# overhead squat

WOD 6/13/2016

21-15-9 reps for time of:

Handstand push-ups
bar muscle-up (scale with pull-ups)

WOD 6/10/2016

Run 10 K

WOD 6/9/2016

For time:

50-lb. single-arm dumbbell overhead lunge, 50 steps
100 GHD sit-ups
100 hip extensions
50-lb. single-arm dumbbell overhead lunge, 50 steps

WOD 6/8/2016

Sham

7 rounds for time of:

11 bodyweight deadlifts
100-meter sprint

WOD 6/7/2016

Hildy

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

WOD 6/6/2016

2016 Regional Event 6

For time:

1000-meter bike
100-ft. handstand walk
10 Overhead squats
500-meter row
50 burpee box jump overs
5 Overhead squats

WOD 6/3/2016

For time:

27-21-15 reps

Thrusters
Pull-ups

WOD 6/2/2016

20 Minute AMRAP of:

5 chest-to-bar pull-ups
10 ring dips
15 Overhead squats, 95#

WOD 6/1/2016 "Michael"

Michael

3 rounds:

800M Run
50 back extensions
50 sit-ups

WOD 5/31/2016

1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 45-lb. dumbbells
2 minutes of burpees
2 minutes of toes-to-bars
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars

WOD 5/30/2016 "Murph"

"Murph"

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

WOD 5/26/2016

Regional Event 7

For time:

21 thrusters (95#)
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

WOD 5/25/2016

Regional Event 5

3 rounds for time of:

400 meter Run
40 GHD sit-ups
7 deadlifts (405#/275#)

WOD 5/24/2016

Regional Event 3 and 4

Event 3

For time:

104 wallball shots (20#/14# ball)
52 pull-ups
(Time cap: 6 minutes)

Rest 1 minute

Event 4

4 rounds:

28 pistols
15 power cleans (115#/80#)
(10 minute time cap)

WOD 5/23/2016

Regional Event 2

"Regional Nate"

10 rounds (or 20 Minute AMRAP) of:

4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatch

20 minute time cap.

WOD 5/20/2016

Split jerk 5-5-3-3-3-1-1-1-1

Then:

10 minute AMRAP of:

10 split jerks @ 40%
10 box overs
10 push-ups

WOD 5/19/2016

Squat clean 5-5-3-3-3-1-1-1-1

Then:

10 minute AMRAP of:

10 squat cleans (40% of Max)
5 pull-ups
10 dips

WOD 5/18/2016

Push Press 5-5-3-3-3-1-1-1-1

Then:

10 Minute AMRAP of:

10 push press 40%
5 burpees
10 pistol squats

WOD 5/17/2016

Back Squats 5-5-3-3-3-1-1-1-1

Then:

10 minute AMRAP of:

10 back squats (40% of max)
10 knee to elbows or knee ups
30 second hollow hold

WOD 5/16/2016

Shoulder press 5-5-3-3-3-1-1-1-1

Then
10 minute AMRAP of:
10 shoulder press @ 40 % of max
10 squats
10 box jumps

WOD 5/13/2016

Thrusters 5-5-3-3-3-1-1-1-1

WOD 5/12/2016

Deadlift 5-5-3-3-3-1-1-1-1

WOD 5/11/2016

For time:
Row 1000m
100 push-ups
Row 750m
75 push-ups
Row 500m
50 push-ups

WOD 5/10/16

5 minute AMRAP of:

165# clean and jerk

WOD 5/9/2016

1200m Run
75 pull-ups
800m Run
50 pull-ups
400m Run
25 pull-ups

WOD 5/6/2016

Fran

21-15-9 reps for time of:
Thrusters
Pull-ups

WOD 5/5/2016

Complete AMRAP in 20 minutes of:

10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk

WOD 5/4/2016

200M Run X 5
Rest 1 minute between each

Then:

10 Minute AMRAP of:

50 double unders
10 Back squats (135#/95#)

WOD 5/3/2016

Push jerk 1-1-1-1-1-1-1

WOD 5/2/2016

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

Triple-unders (Scale with 2 X Double-unders or 3 X singles)
GHD sit-ups
185# deadlift (use about 2 x your Fran weight)

WOD 4/29/2016

"Tommy V"

115# thruster, 21 reps
Rope climb, 12 ascents
115# thruster, 15 reps
Rope climb, 9 ascents
115# thruster, 9 reps
Rope climb, 6 ascents

WOD 4/28/2016

4 4-minute rounds of:

15 wall ball shots, 20-lb. ball to 12-foot target (higher than your normal height)
30 medicine ball cleans, 20-lb. ball
Row for max calories

Rest 3 minutes between rounds.

WOD 4/27/2016

Shoulder press 3-3-3-3-3-3-3

WOD 4/26/2016

Masters Qualifier Event 3

Complete AMRAP in 15 minutes of:

55 double-unders
15 chest-to-bar pull-ups
155# hang power cleans, 5 reps (use a weight at or slightly heavier than your 1 rep shoulder press)

WOD 4/25/2016

20 Minute AMRAP of:

200M farmers carry, use heavy dumbbells
100M walking lunges
50M handstand walk (sub with 60 sec handstand hold)

WOD 4/22/2016

With  a continuously running clock complete 5 thrusters every minute.

From 0:00 to 5:00 use 75lb./55lb. (Lighter than Fran weight)
From 5:00 to 10:00 use 95# (or Fran weight)
From 10:00 to 15:00 use 115#

Continue adding 10-20 lbs every 5 minutes for as long as possible.  Note the total number of reps completed.

WOD 4/21/2016

"Taylor"

4 rounds for time of:

Run 400M
5 Burpee muscle-ups

WOD 4/20/2016

Overhead squat 1-1-1-1-1

Front squat 1-1-1-1-1

Back squat 1-1-1-1-1

WOD 4/19/2016

Complete 20 minute AMRAP of:

10 L pull-ups
10 handstand push-ups
20 hip extensions

WOD 4/18/2016

10 minute AMRAP of:

12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push press

WOD 4/15/2016

20 minute AMRAP of:

2 rope climbs
10 ring dips
20 GHD sit-ups

WOD 4/14/2016

"Maupin"

4 rounds:

800 M run
49 push-ups
49 sit-ups
49 squats

WOD 4/13/2016

Clean and Jerk 1-1-1-1-1-1-1

WOD 4/12/2016

"Death by Pull-ups"

Then: Skill work

WOD 4/11/2016 "Jessica"

Jessica's Chipper

For time:

32 Box jump overs (24"/20")
32 Deadlifts- 95#/65#
32 Knees to Elbows
32 Jumping lunges (scale with regular walking lunge steps)
32 Ground to Overhead- 95#/65#
32 Pull-ups
Run 400M

WOD 4/8/2016

3 Rounds of:

20 strict ring dips
20 strict chest-to-bar pull-ups
10 barbell turkish get-ups, 75#

WOD 4/7/2016

"Robbie"

25 minute AMRAP

8 freestanding handstand push-ups
15ft L-sit rope climb

Then,

Row 2000M

WOD 4/6/2016

"Grace" or "Isabel"

"Grace"

135# clean and jerk

or

"Isabel"

Snatch, 30 reps

WOD 4/5/2016

20 minute AMRAP of:

Run 400M
20 GHD sit-ups
10 Overhead squats, 95# (Fran weight RX'd)

WOD 4/4/2016

For time:

55 handstand push-ups
55 calorie row
55 wall ball shots
55 deadlifts

WOD 4/1/2016

Overhead squat 1-1-1-1-1-1-1

WOD 3/31/2016

"Woehike"

3 rounds, each for time of:

4 jerks, 185#
5 front squats, 185#
6 power cleans, 185#
40 pull-ups
50 push-ups
60 sit-ups

WOD 3/30/2016

In front of a clock set for 12 minutes:

1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls

WOD 3/29/2016

Complete as many rounds as possible in 20 minutes of:


200-meter farmers carry, 65-lb. dumbbells
100-meter walking lunge
50-meter handstand walk

WOD 3/28/2016

Open WOD 16.5 (Again!)

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

Thrusters*
Burpees

*Scale so you can go unbroken on the thrusters.

WOD 3/25/2016

Open WOD 16.5

WOD 3/24/2016

For time:

20-lb medicine ball cleans, 42 reps

21 body-weight bench presses

20-lb. medicine ball cleans, 30 reps

15 body-weight bench presses

20-lb. medicine ball cleans, 18 reps

9 body-weight bench presses

WOD 3/23/2016 "When it all started"

Foundations 1 (Kind of)

Squat Therapy- 10-15 minutes really working on your squat

Then:

15 minute AMRAP of:

5 push-ups
10 sit-ups
15 squats

WOD 3/22/2016

Clean (Power or squat) 5-5-3-1-1-1

then

Jerk (from rack) 5-5-3-1-1-1

WOD 3/21/2016

Run 1600 M
Rest 3 minutes
Run 1200 M
Rest 2 minutes
Run 800 M
Rest 1 minute
Run 400 M

WOD 3/18/2016 (Open WOD 16.4)

CrossFit Open WOD 16.4

WOD 3/17/2016

For time:

1 round of:
  115-lb. hang power cleans, 30 reps
  15 ring dips
  15-ft. rope climb, 3 ascents


Then, 2 rounds of:
  115-lb. hang power cleans, 20 reps
  10 ring dips
  15-ft. rope climb, 2 ascents


Then, 3 rounds of:
  115-lb. hang power cleans, 10 reps
  5 ring dips
  15-ft. rope climb, 1 ascent

WOD 3/16/2016 "Jeremy"

"Jeremy"

21-15-9 reps for time of:

Overhead squat (95#)
Burpees

WOD 3/15/2016

For time:

1 round of:
  100 double-unders
  50 squats
  95-lb. push press, 25 reps


Then, 2 rounds of:
  60 double-unders
  30 squats
  95-lb. push press, 15 reps


Then, 3 rounds of:
  40 double-unders
  20 squats
  95-lb. push press, 10 reps

WOD 3/14/2016

Back squat 5-5-5-5-5

WOD 3/11/2016

Open WOD 16.3

AMRAP in 7 minutes of:

10 Power snatch (75#/55#)
3 bar muscle-ups

WOD 3/10/2016

Thrusters 1-1-1-1-1-1-1

WOD 3/9/2016

Helen

3 rounds for time of:

Run 400M
1.5 Pood Kettlebell swings, 21 reps
12 pull-ups

WOD 3/8/2016

"Terry"

For time:

Run 1 mile
100 push-ups
100 M Bear crawl
Run 1 mile
100 M Bear crawl
100 push-ups
Run 1 mile

WOD 3/7/2016

Redo Open WOD 16.2

or

Split jerk 1-1-1-1-1-1-1

WOD 3/4/2016

CrossFit Open WOD 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes. 

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

WOD 3/3/2016

Front Squat 5-5-5-5-5

WOD 3/2/2016

9-15-21 reps for time of:

Row for calories
115# power snatches

Then:

Snatch Balance 1-1-1-1-1-1-1

WOD 3/1/2016

5 rounds for time of:

12  dumbbell snatches
9 Bench press
6 Bar muscle-ups


Bonus:  (Extra Credit)

Snatch Balance 1-1-1-1-1-1-1

WOD 2/29/2016

Open WOD 16.1

or

Clean and Jerk 3-3-3-3-3

WOD 2/26/2016

CrossFit Open WOD 16.1

Complete AMRAP in 20 Minutes of:

25-ft overhead walking lunges (95#/65#)
8 bar-facing burpees
25-ft overhead walking lunges
8 chest-to-bar pull-ups

WOD 2/25/2016

The Open Workout 16.1 will be announced today... are you ready?  Have you been working on your skills and weaknesses from last year?

WOD

15 minute Row

Then:

AMRAP in 2 minutes of:
Burpees

Rest 5 minutes, then:

AMRAP in 3 minutes of:
30 Double-unders
15 power snatches (75#/55#)

Rest 5 minutes, then:

AMRAP in 5 minutes of:
3 clean-and-jerks (135#/95#)
3 Toes-to-bar
6 clean-and-jerks
6 toes-to-bar
9 clean-and-jerks
9 toes-to-bar
12
12 and so on...

WOD 2/23/2016

For time, working on the odd minutes, and resting on the even minutes:

100 chest-to-bar pull-ups
95-lb. push presses, 125 reps
95-lb. back squats, 150 reps 

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

WOD 2/22/2016

Mainsite WOD from 2/18/16

21-15-9 reps for time of:

225# deadlift
Dumbbell OH walking lunge steps
burpees (jumping over bar)

WOD 2/19/2016

Row or Run 5000M (5K)

WOD 2/18/2016

3 5-minute rounds for max reps at each station:

From 0:00-2:00, run 200 meters (or Row 250M) then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

WOD 2/17/2016

For time:

500M Row
50 sit-ups
1000M Row
30 sit-ups
2000M Row
20 sit-ups

WOD 2/16/2016

For time:

90 double-unders
9 muscle-ups
9 squat clean thrusters, with heavy dumbbells
80 double-unders
8 muscle-ups
8 squat clean thrusters, heavy dumbbells
70 double-unders
7 muscle-ups
7 squat clean thrusters

WOD 2/15/2016

"Grace"

For time:

135# clean and jerk- 30 reps

WOD 2/12/2016

4 rounds for time of:

115# Overhead squats- 20 reps
30-inch box jump- 20 reps

WOD 2/11/2016

For time:

9 bar muscle-ups
21 push jerks, 115#
7 bar muscle-ups
15 push jerks, 115#
5 bar muscle-ups
9 push jerks, 115#

WOD 2/10/2016

Row 15 minutes

Free-for-All

-Work on skills and weaknesses
-Choose a WOD from the past
-Or try another Open WOD

WOD 2/9/2016

CrossFit Open WOD 14.5

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

Thrusters, 95 lbs (65# Women, 45# Masters women)
Bar-facing Burpees

WOD 2/8/2016

Back Squat 5-5-3-3-3-3-1

(Row 1 minute for max distance after each set)

WOD 2/5/2016

For time:

25 Kettlebell Swings (Russian style)
20 Turkish Get-ups (Alternating arms)
25 Kettlebell Swings (Russian style)
10 single arm KB snatch (Alternating arms)
25 Kettlebell Swings (Russian style)

Every 2 minutes complete 5 Burpees

WOD 2/4/2016

5 rounds for reps of:

1 minute of 185# deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows

WOD 2/3/2016

"Chris and Toni"

3 sets of:

300M Row
10 Box jumps (24"/20")
15 Kettlebell Swings
2-3 minutes rest between each set

3 sets of:

300M Row
10 Hang Power Cleans (135#/95#/ or 60% of max PC)
10 Burpees
2-3 minutes rest between sets

Each set is for time.  Note fastest for each 3 set triplet.

WOD 2/2/2016

Bench Press 3-3-3-3-3

Then:

10-round Tabata squat
Then, 3 attempts at max handstand hold

This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals.  Remain in the bottom of the squat for every other rest interval (alternating bottom-to-bottom).  Perform handstands against a wall and hold for as long as possible.  Rest as needed between attempts.

WOD 2/1/2016

3 minute AMRAP of:

5 pull-ups
10 push-ups
15 squats

Then after rowing 5 minutes:

3 minute AMRAP of:

10 hang power cleans
10 shoulder-to-overhead

Then after rowing 5 minutes:

3 minute AMRAP of:

10 jumping lunges
10 knees-to-elbows

WOD 1/29/2016

Fight Gone Bad!

3 rounds of:

Wallball shots

Sumo deadlift high pulls, 75 lbs

Box jumps, 20-inch box

Push presses, 75 lbs

Row (calories) 

WOD 1/28/2016

21-15-9 reps for time of:

275-lb deadlifts
Strict ring dips

WOD 1/27/2016

3 rounds SLOWLY of:

95-lb overhead squats, 21 reps
21 GHD sit-ups
21 hip-back extensions

WOD 1/26/2016

5 rounds for time of:

25 GHD sit-ups
25 back extensions
Legless rope climb, 5 ascents

WOD 1/25/2016

Tabata push-ups
Run 2 miles
Bottom-to-bottom Tabata squats

WOD 1/22/2016 (Bullet Point Open WOD 4)

Bullet Point Open WOD 4

15 minute AMRAP of:

10 cal Row
10 Wallball shots (20#/14#)
10 cal Row
10 Wallball shots (20#/14#)
15 cal Row
15 Wallball shots (20#/14#)
15 cal Row
15 Wallball shots (20#/14#)
20 cal Row
20 Wallball shots (20#/14#)
20 cal Row
20 Wallball shots (20#/14#)

WOD 1/21/2016 (CrossFit Open WOD 13.5)

CrossFit Open WOD 13.5

Complete AMRAP of 4 minutes of:

100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
Etc...

WOD 1/20/2016

5 rounds for time of:

5 Front squats (95#/65#)
10 Wallball shots (14#/10#)

WOD 1/19/2016

5 rounds for time of:

20 L-sit pull-ups
16 ring dips

WOD 1/18/2016

3 rounds for time of:

10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

WOD 1/15/2016

Bullet Point Open WOD 3- "Snatch Squatch"

15-12-9 reps for time of:

Snatch (135#/95#)
Back squat (135#/95#)

WOD 1/13/2016

30 minute Row for distance

Then:

Bench press 5-5-3-3-3-1-1-1-1

WOD 1/12/2016

On an 8-minute running clock, perform 1 minute each of:

Squats
Push-ups
20-inch box jumps
pull-ups
Inverted burpees
wallball shots
Burpees
double-unders

Note reps completed for each exercise and total number of reps.

WOD 1/11/2016

CrossFit Open WOD 11.4

10 minute AMRAP of:

60 bar-facing burpees
30 overhead squats (120#/90#)
10 muscle-ups

WOD 1/8/2016

CrossFit Open WOD 14.4

14 minute AMRAP of:

60 calorie Row
50 Toe-to-bar
40 Ball ball shots
30 cleans (135#/95#)
20 Muscle-ups

(Compare to: 2/5/2015 and 3/21/2014)

WOD 1/7/2016

For time:

Row 1000M
Then:
5 rounds of:
20 back extensions
16 GHD sit-ups
Row 1000M

WOD 1/6/2015

Bullet Point Open WOD 2

Death by ladder EMOM of:

Single arm kettle bell thruster (54#/35#)
plus
Burpee Deadlift (same KB weight as thruster)

WOD 1/5/2015

CrossFit Open WOD 11.6

7 minute AMRAP of:

3 thrusters (100/65#)
3 chest to bar pull-ups
6 thrusters
6 pull-ups
9 thrusters
9 chest-to-bar pull-ups
.... and so on.

Then:

Bullet Point Open WOD 1

6 minutes for a max of:

1 clean and jerk plus thruster

WOD 1/4/2016

Back Squat 5-5-3-3-3-3

then:

5 rounds of:

1 minute of dumbbell deadlifts
1 minute of push-ups

WOD 1/1/2016

Behind the neck jerks 5-5-3-3-3-1-1-1-1

Then:

Deadlift (work to a 1-rep max)