Tuesday 10/18
For Time
42-30-18
-Cal Row
-Thrusters (Just the Bar)
Monday 10/17
AMRAP 4 minutes
4 Jumping Pullups
8 Push-Press Barbell (#75/#45)
Rest 4 Minutes
AMRAP 4 Minutes
8 Hang Power Cleans
10 Pushups
Saturday 10/15
CrossFit Golf:
-Each “break” during exercise counts as a stroke. Lowest overall wins
-40 Pushups
-50 Ab mat situps
-1,000 M Row
-20 Wall Balls
-30 KB Swings
-20 Burpees
-20 Box Jumps
-25 Barbell Pushpress
-1 minute Jump rope
Friday 10/14
1,000 M Row
100 Air squats
1,000 M Row
50 Pushups
Thursday 10/13
5 Rounds for time
25 KB Goblet hold Lunges
25 Cal Row
25 Weighted Situps #25/#15 (arms straight and extended)
Wednesday 10/12
"Grace"
Clean and Jerk
-30 reps
#135/#95
Tuesday 10/11
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 back squats
10 Dead hang “reverse pullups”
From 3:00-6:00
2 rounds of:
12 back squats
12 “reverse pullups”
From 6:00-9:00
2 rounds of:
14 back squats
14 “reverse pullups”
Etc. until can no longer complete
Monday 10/10
10 Minutes as many reps and rounds
-10 Toes to bar
-10 KB swings
-10 Wall Balls
Saturday 10/8
“The 7”
7 rounds for Time
-7 Pushups
-7 Kettlebell Swings (American)
-7 Burpees
-7 Hanging Knees to chest
-7 Calorie Row
-7 Box Jumps
-7 Strict Press (Bar)
Friday 10/7
21-15-9
Thrusters (#45/35) and Burpees
9-15-21
Sit ups and Calorie Row
Thursday 10/6
#115/75
10 minute AMRAP
-1 Deadlift
-1 Hang Power Clean
-1 Front Squat
-1 Push Press
*Any time weight settles on ground = 5 burpees
Wednesday 10/5
10 Minute AMRAP
-15 Mountain climbers with hands on Wall ball
-15 Ball Slams
-15 Wall ball burpees
Tuesday 10/4
15 Min AMRAP
-9 calorie row
-12 H.R. Pushups
-15 Box step ups (highest height)
Monday 10/3
Repeat 4x
-30 second parallet jump
-30 second alternating lunge to ab mat
-60 second plank
-30 second air squat
-30 second dips
Saturday 10/1
Teams of two “You go then I go”
Complete as many rounds and reps as possible in 5 minutes of:
-Row 250 Meters
-10 Thrusters (95/65 lbs)
Rest 5 minutes
Complete as many rounds and reps as possible in 5 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
Rest 5 minutes
Complete as many rounds and reps as possible in 5 minutes of:
20 Box Jumps
5 Ring Dips
Friday 9/30
Complete for time
-50 bar rows
-50 prisoner squats to ball
-50 push ups
-50 wall balls
-50 cal row
Thursday 9/29
As Many Rounds as Possible in 10 minutes (AMRAP)
-10 Burpees
-10 Air Squats
-10 boxjumps
-5 GHD Situps
Wednesday 9/28
Strict Press and Burpees (Just the bar #45/#35)
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1
Tuesday 9/27
21-18-15-12-9-6-3
Calorie Row
Wall Balls
Box Jumps
Monday 9/26
WOD: 15 minute AMRAP
-15 Calorie Row
-15 Ab mat situps
-15 Pushups
-15 Burpees
Saturday 9/24
Angie *Must complete all 100 before moving onto next
100 Pull-ups (Can do jumping pull-ups)
100 push-ups
100 Situps
100 Air Squats
Friday 9/23
Annie
50-40-30-20-10
-Double Under Jump Rope (If doing single double the jump rope amounts 100-80-60-40-20)
-Abmat situps
Thursday 9/22
Death by Thruster”
(#75/#45) Guys/Girls
1 Thruster for minute 1, 2 thrusters for minute 2, 3 thrusters for minute 3, etc until failure
Wednesday 9/21
21-15-9
-Strict Press (#45/#35) *Just the Bar
-Med Ball Lat Pullovers (Lay on back, keep arms straight and move medball from right above torso to overhead touching the ground and back. Pull-up modification)
-Calorie Row
Tuesday 9/20
Partner 15 minute AMRAP
One Partner rows for 500 meters while the other partner completes as many rounds/reps as possible of.
-10 Hand Release pushups
-10 Straight leg ab mat situps
-5 Box jumps (Can modify for step ups or stack plates if boxes are too high for anyone)
*If one person doesn’t have a partner they row for 500 meters then do as many rounds/reps as possible in 3 minutes, then back to the row
Monday 9/19
1-2-3-4-5-6-7-8-9-10 Box Jumps
10-9-8-7-6-5-4-3-2-1 Burpees
No breaks do 1 box jump and 10 burpees, then 2 box jumps and 9 burpees, 3 box jumps and 8 burpees etc. all the way until 10 box jumps and 1 burpee
Saturday 9/17
Row 500 Meters
-10 KB Swings
-10 Burpess
-10 KB Swings
-10 Burpees
-10 KB Swings
5 Minute Rest
Row 500 Meters
-10 KB Swings
-10 Burpess
-10 KB Swings
-10 Burpees
-10 KB Swings
5 Minute Rest
Row 500 Meters
-10 KB Swings
-10 Burpess
-10 KB Swings
-10 Burpees
-10 KB Swings
Friday 9/16
As Many Rounds as Possible in 5 minutes (AMRAP)
-40 Single Unders
-10 Air Squats
1 minute Rest
5 Minute AMRAP
-10 situps
-10 boxjumps
Tuesday 9/6
3 Sets for Time
15 Ring Rows
20 Push-Ups
45 Air Squats
Monday 9/5
No Class
Saturday 9/3
WOD For TIME
21-15-9
Box Jumps
Burpees
21-15-9
MB Sit-Ups
KBS
21-15-9
Calorie Row
Toes to Bar
Wednesday 8/31
3 RFT
15 Deadlifts (#155/105)
15 Burpees over bar
15 Box Jumps
15 Knees to Chest
Tuesday 8/30
12 Min AMRAP
10 Ab Mat Sit-Ups
10 Wallballs
10 Push-Ups
10 Single Unders
Monday 8/29
WOD Chipper: 12 Min AMRAP
20 Calorie Row
10 H.R. Pushups
10 Knees to Chest
10 H.R. Pushups
20 Calorie Row
Saturday 8/27
Partner WOD- Chipper for time:
100 Wall Balls
100 Med Ball Squat Cleans
100 Med Ball Sit Ups
100 Push Ups – Chipper style, start at the top of the list, finish each exercise, …break up reps however needed.
Friday 8/26
4 rounds
10 hang cleans 95/65 (75/45)
20 box jumps
60 single Unders
Thursday 8/25
"Courtney"
6 RFT
8 Deadlifts (F: 115/ M: 155)
25 TTSU
20 Calories row
16 Box Jump
Meaning-
We have been open for 6 months
My last day is 8/25/2016 (rep scheme)
Wednesday 8/24
24 Rounds for Reps
:40 single Unders
:20 rest
:40 pull ups
:20 rest
:40 hh power snatch 65/35
:20 rest
Tuesday 8/23
EMOM 10
ODD minutes-200m Row
EVEN- 15 push ups
Monday 8/22
6 Minute Amrap
1/1 2/2 3/3...
Burpees
KBS (20k/16)
Saturday 8/20
-Partner WOD-
For Time:
21-15-9
Wall Balls (20/14)
Burpees
21-15-9
KBS (53/35)
MB Sit Ups
21-15-9
K2C (Knees to Chest)
Calorie Row
* Partner 1 starts with 21 Wall Balls, Partner 2 starts with 21 Burpees. Once both partners are finished, Partners switch movements. P1 does 21 Burpees, P2 does 21 Wall Balls, then both switch and move into round of 15’s, and so on..Must hold plank of any sort while partner is working if you finish before them.. (forearms straight arm side plank)
Friday "CINDY" 8/19
5 Pull Up
10 push up
15 air squats
Thursday 8/18
15:00 AMRAP
15 cal row
15 box jump overs
15 Push Press 45/35
Wednesday 8/17
1000m row
21-15-9
Kbs
Burpees
Tuesday 8/16
MetCon:
8min AMRAP
10 Pull ups
15/10 Push ups
20 Box Jumps
Monday 8/15
EMOM 10
Odd Cals 15/12
Even T2B K2C (15/12)
Thursday 8/11
5 Rounds For Time:
250 Meter Row
20 Wall Balls (20#/14#)
15 Deadlifts (135#/95#) or Rx+ :(155#/105#)
20 Minute Time Cap
Wednesday 8/10
21-15-9
Box Jumps
Push Press
Plate Ground to Overhead (45#/35#)
Tuesday 8/9
Death By Burpee
Burpee + Thruster Every Minute on the Minute until failure. (1st minute: 1 Burpee + 1 Thruster, 2nd minute: 2 Burpees + 2 Thrusters etc.)
Men: 75# Women: 55#
Monday 8/8
3 Rounds For Time
16 Front Rack Lunges (65#/45#)
60 Single Unders
Friday 8/5
For Time:
100 Single Unders
1 Rope Climb
10 Knees to Chest
20 Box Jumps (24/20)
10 Thrusters (75/55)
200 Single Unders
3 Rope Climbs
30 Medicine Ball Cleans
30 Box Step Overs (24/20)
15 Thrusters (75/55)
150 Single Unders
2 Rope Climbs
20 Knees to Chest
20 Box Jumps (24/20)
10 Thrusters (75/55)
100 Single Unders
1 Rope Climb
10 Knees to Chest
10 Box Jumps (24/20)
5 Thrusters (75/55)
Thursday 8/4
1000 M. Row
20 Burpees Over Rower
20 Knees to Chest
20 Ring Rows
20 Single Arm KBS (10 Each) 16K/8K
20 TTSU
20 Ring Rows
20 Knees to Chest
20 Burpees Over Rower
1000 M. Row
Wednesday 8/3
12 Minute AMRAP (As Many Rounds as Possible)
Row Cals. (30/20)
KB Farmer Carry Down (20 Ft.)
Hand Release Pushup (8x)
KB Farmer Carry Back (20 Ft.)
Row Cals. (30/20)
Tuesday 8/2
5-10-15-15-10-5
KBS (Kettlebell Swing)
Burpee Box Jump
Monday 8/1
10 AMRAP (As Many Rounds as Possible)
10 T2B/K2C (Toes to bar or Knees to Chest)
20 Wall Balls
30 Single Unders (Jump Rope)
July 18, 2016
2RFT (Rounds For Time)
500 meter Row
20 Burpee Box Jumps
Wednesday, May 18
Chipper Wednesday
TBA
Tuesday, May 17
4 Rounds for Time
3 Wall Walks
12 Toe Touch Sit-Ups
21 Russian Kettle Bell Swings (24kg/20kg)
Monday, May 16
8 Minute AMRAP
300 Meter Row
12 Kettle Bell Sumo Dead Lift High Pull
Wednesday, May 4
Chipper Wednesday
40 Air Squats
40 Toe Touch Sit Ups
40 Calorie Row
40 In place Overhead Lunges
40 Strict Press (45/35)
40 Russian Kettlebell Swings
40 Push Ups
40 Ring Rows
80 Single Unders
Tuesday, May 3
"Jackie"
1000m Row
45 pound Thruster, 50 Reps
30 Pull Ups
Monday, May 2
21-15-9
Box Step Overs (holding a plate)
7-5-3
Rope pull ground to standing.
