Wod

Thursday December 31, 2020

Holiday Schedule

Thursday 12/31 (8, 9 and 10am Classes only), Friday 1/1/21 Closed, Saturday 1/2 Normal hours

Schmalls’

For time (40 cap)
Run 800 meters
Then
2 rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell swings 53/35
10 Handstand push-ups
Then
Run 800 meters

*Compare to 12/31/19 & 12/31/18

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Wednesday December 30, 2020

‘Strength’

Every 2 minutes for 8 sets
1-2 Overhead squats

‘Under Over’

For time (8 cap)
21-15-9
Overhead squats 115/75
Box jumps 30/24

*Compare to 12/30/19

Holiday Schedule

Thursday 12/31 (8, 9 and 10am Classes only), Friday 1/1/21 Closed, Saturday 1/2 Normal hours

Tuesday December 29, 2020

‘Road Trip’

AMRAP 17
60/48 Bike calories
50 Wall balls 20/14
40/32 Bike calories
30 Ring dips
20/15 Bike calories
10 Hang power cleans 185/125

Holiday Schedule

Thursday 12/31 (8, 9 and 10am Classes only), Friday 1/1/21 Closed, Saturday 1/2 Normal hours

Monday December 28, 2020

Holiday Schedule

Thursday 12/31 (8, 9 and 10am Classes only), Friday 1/1/21 Closed, Saturday 1/2 Normal hours

Strength

Every 90 seconds for 7 sets
3 Push press

‘Free Solo’

4 rounds of
2 minutes on/ 1:30 off
3/2 Rope climbs 15′
12 Push press 135/95
Max effort Double Unders I.R.T.

Weekly Overview

TUES: Bike + Wall balls + Ring dips + Hang cleans
WED: Overhead squat + Box jump
THURS: HERO WOD ‘Schmalls’ (8, 9 and 10am Classes only)
FRI: Closed
SAT: Russian Kettlebell swings + Squat snatch

Saturday December 26, 2020

Strength

EMOM 10
1 Clean and Jerk
*Building to a heavy single

‘13.4 CrossFit Open’

AMRAP 7
3,6,9,12,15.. so on
Clean and Jerk 135/95
Toes to bar

Friday December 25, 2020

Closed Today

Merry Christmas!

Thursday December 24, 2020

AMRAP 18
80 Single arm dumbbell hang clean and press
80 Push ups
80 Squats with dumbbell
80 Sit ups

*With a partner, partner one works while the other runs 200 meters. 

Wednesday December 23, 2020

‘The Grinch’

For Time (40 cap)
1 Snatch 95/65#
2 Burpees
3 Thrusters 95/65#
4 Chest to bar
5 Box Jumps 24/20’’
6 Wall Balls 20/14#
7 Jerks 95/65#
8 Kettle Bell swings 53/35#
9 Power Cleans 95/65#
10 Toes to bar
11 Handstand push ups
1200M Row or 12oz of beer

Tuesday December 22, 2020

‘Cardio Check’

For time (25 cap)
3 rounds of
25/20 Calorie bike
75 Double unders
1000/850 Meter row

Holiday Schedule

Thursday 12/24 (8 and 9am Classes only), Friday 12/25 Closed, Saturday 12/26 Normal hours

Monday December 21, 2020

Holiday Schedule

Thursday 12/24 (8 and 9am Classes only), Friday 12/25 Closed, Saturday 12/26 Normal hours

Strength

Deadlift
5-3-3-2-1-1

‘All Around’

AMRAP 9
3,6,9,12,15.. so on
Deadlifts 225/155
Burpee box jump overs 24/20

Weekly Overview

TUES: Bike + Double unders + Row
WED: 12 Days of Christmas workout
THURS: Outdoor Workout (8, 9am classes only)
FRI: Closed
SAT: Clean and Jerk + Toes to bar

Saturday December 19, 2020

Strength

Every 90 seconds for 7 sets
1 Power snatch + 1 hang snatch

‘Closed Case’

For time (12 cap)
21-15-9
Bike Calorie
Knees to elbows
Power snatch 95/65

Friday December 18, 2020

Strength

Strict Press
5-3-3-1-1-1

‘Little Devil’

AMRAP 8
8 Weighted step ups 24/20 (50/35)
8 Single dumbbell thrusters 50/35

Thursday December 17, 2020

‘Casual Cardio V2’

EMOM 30
M1: 15/10 Bike
M2: 10 Sit ups + 10 Push ups  
M3: Rest

 

Wednesday December 16, 2020

‘Metcon Medley’

5 rounds of 
4 minutes on/1 minute off
12 Handstand push ups 
18/14 Calorie row 
Max effort Squat cleans I.R.T.
Guys: 95-115-135-155-185
Ladies: 65-75-95-105-125

 

Tuesday December 15, 2020

‘7 On Your Side’

For time (15 cap)
10 rounds of 
7 Burpees
7 Kettlebell swings 53/35
7 Pull ups

 

Monday December 14, 2020

‘Doubling Back’

2 Sets of
AMRAP 4 
10 Push Jerks 115/75
10 Pistols 
Rest 2 minutes
AMRAP 4 
20 Wall balls 20/14
40 Double unders 
Rest 2 minutes

Weekly Overview

TUES: Burpee + Kettlebell swing + Pull ups
WED: Handstand push ups + Row + Squat clean
THURS: Bike + Sit ups
FRI: Strict press + Step ups + Thruster
SAT: Bike + Snatch

Saturday December 12, 2020

‘Peg Leg’

5 rounds of
3 minute on/ 1:30 off
12 Box jumps 30/24
9 Deadlifts 225/155
Max effort Row for calorie I.R.T.

Friday December 11, 2020

Strength

Every 90 seconds for 7 sets
1 Squat snatch + 1 Overhead squats

‘CrossFit Open 11.4’

AMRAP 10
60 Bar facing burpees 
30 Overhead squats 120/80
10 Ring muscle ups

 

Thursday December 10, 2020

‘Blast off’

15 rounds of 
30 seconds on/ 1:30 off
Bike or Row

Wednesday December 9, 2020

Strength

Bench Press
5-5-3-3-3

‘Benched’

For time (15 cap)
5 rounds of 
12 Bench press 135/95
3/2 Rope climbs 15′
45 Double unders

 

Tuesday December 8, 2020

Strength

Every 90 seconds for 7 sets
1 Power clean + 1 Hang power clean

‘Biker Brawl’

Every 3 minutes for 12 minutes (4 sets)
Round 1 
25/20 Calorie bike
10 Power cleans 95/65
Round 2
20/15 Calorie bike 
8 Power cleans 135/95
Round 3
15/10 Calorie bike 
6 Power cleans 165/110
Round 4
10/7 Calorie bike 
4 Power cleans 185/125

 

Monday December 7, 2020

Strength

Front Squat
5-3-3-1-1-1

‘Floor Pusher’

AMRAP 8
3,6,9,12,15.. so on
Front squats at 70% of heavy single
Handstand push ups
*Squats from rack

Weekly overview

TUES: Bike + Power clean
WED: Bench Press + Rope climb + Double under
THURS: Short intervals
FRI: Burpee + Overhead squat + Ring muscle ups
SAT: Deadlift + Lunge

Saturday December 5, 2020

‘Diez Mas’

Every 4 minutes for 16 minutes (4 sets)
10 Wall balls 20/14
10 Kettlebell swings 53/35
10 Burpees
*Every round add 10 more reps of each movement, except for the burpees those stay at 10 every round.

Friday December 4, 2020

‘Turn and Burn’

For time (5 cap)
1000 Meter row
Rest 2 minutes
For time (5 cap)
15/10 Rope climbs 15’
Rest 2 minutes 
For time (5 cap)
30 Snatches 115/75

 

Thursday December 3, 2020

‘Quick Stop’

15 Rounds of
1:30 on/ :30 off
Bike or Row

Wednesday December 2, 2020

‘Shape Shifter’

For time (16 cap)
7 rounds of 
40 Double Unders
5 Bar muscles ups or 7/5 strict pull ups
8 Deadlifts 225/155

 

Tuesday December 1, 2020

Strength

Every 90 seconds for 7 sets
1 Hang power clean + 1 Thruster

‘Grip and Go’

AMRAP 11
9 Bar facing burpees 
11 Hang power cleans 75/55
13 Thrusters 75/55