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Wod

Friday November 30, 2018

** Just as a reminder there is no 10am class on Saturday, we will be hosting a Snatch clinic between 10am-1pm**

‘Chippy Countdown’

AMRAP 18
50 Double unders
400 Meter run
3 Rope climbs
20 Kettlebell swings 53/35
10 Handstand push ups

Thursday November 29, 2018

‘Just Sweat’

EMOM 40
M1: 250/200 Meter row
M2: 25′ Shuttle run
M3: 30 second plank
M4: Rest

Wednesday November 28, 2018

‘Tiny Giant’

For Time (16 cap)
20 rounds of
5 Wall balls 20/14
3 Toes to bar
1 Snatch 135/95

Tuesday November 27, 2018

Gymnastic Conditioning

EMOM 9
M1: 25 Second ring hold (at top of rings)
M2: 25 Second supinated grip L-sit hold
M3: 25 Second Superman hold

 

‘Anaerobic Treat’

5 rounds of
2 minutes on/ 2 minutes off
20/15 calorie row
6 burpee box jump overs 24/20
Max effort calorie bike I.R.T.

*Score is total calories biked.

Monday November 26, 2018

Strength

2 Front Rack lunges + 1 Hang clean + 1 Shoulder to over head
*Build to heavy single in the complex.

‘Iron March’

AMRAP 12
20 Front rack lunges 75/55
15 Hang cleans 75/55
10 Shoulder to overhead 75/55

 

 

 

Saturday November 24, 2018

‘Partner Murph’

For time
1 Mile run
100 Pull ups
200 Push ups
300 Squats
1 Mile run

*Runs are done together; partition Movements and reps anyway.  One partner works at a time.

Friday November 23, 2018

‘The choice is yours’

”CrossFit Total”
1 rep max back squat
1 rep max strict press
1 rep max Deadlift

OR

EMOM 40
M1: 15/12 calorie row
M2: 12/8 calorie bike
M3: 200 meter run
M4: rest

Thursday November 22, 2018

**Holiday hours: Thanksgiving 8am and 9am only, Friday 8, 9 and 10am only**

‘Turkey Gone Bad’

3 rounds of:
1 minute at each station
Row for calorie
Thrusters 75/55
Ring dips
Sumo deadlift high pull 75/55
Bike for calorie
Rest

 

Wednesday November 21, 2018

Strength

Single leg RDL with Kettlebell
4-4-4-4
*4 per leg with 3 count pause at knee.

‘Classic Cardio’

AMRAP 18
600 Meter run
30 Kettlebell swings 53/35
15 Burpees

Tuesday November 20, 2018

‘Collecting Cleans’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie bike
10 Push jerks 135/95
Max effort Power cleans I.R.T.

*Score is total power cleans.

Monday November 19, 2018

Weightlifting

1 Squat snatch + 1 Overhead squat
*Not a heavy single, just working technique.

’Punisher’

AMRAP 14
50 Wall Balls 20/14
40 Toes to bar
30 Box Jumps 30/24
20 Overhead Squats 135/95
10 Muscle ups

Saturday November 17, 2018

‘Leg Work’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie bike
8 Deadlifts 225/155
Max Effort Box jump overs 24/20″ I.R.T.

Friday November 16, 2018

Strength

Front Squat
3-3-3-3-3

 

‘Dumbball’

AMRAP 10
14 Wall Balls 20/14
14 Dumbbell Snatches 50/35

 

 

Thursday November 15, 2018

‘Keep Count’

EMOM 40
M1: 20/15 Calorie row
M2: 12 Burpees
M3: 12 Sit ups
M4: Rest

Wednesday November 14, 2018

Strength

Push Press
3-3-3-3-3

 

‘Swang It’

AMRAP 12
10 Push press 95/65
50 Double Unders
10 Kettlebell swings 70/44
50 Double Unders

Tuesday November 13, 2018

‘Around the Block’

4 rounds of
1 minute at each station
Row for calories
Push ups
Bike for calories
Power snatch 75/55
Rest

 

Monday November 12, 2018

‘Badger’

For time (30 cap)
3 rounds of
30 squat cleans 95/65
30 pull ups
800 meter run

*In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11th 2007.

Saturday November 10, 2018

Strength

Strict Press
3-3-3-3-3

 

‘Top Heavy’

AMRAP 18
10 Strict press 95/65
20 Wall balls 20/14
400 Meter run

Friday November 9, 2018

Strength

Single leg RLD
5-5-5-5
*5 Reps per leg

 

‘Core-tastic’

AMRAP 14
7 Handstand push ups
14 Toes to bar
21 Deadlifts 155/105
28 Box jumps 24/20

 

Thursday November 8, 2018

**Today is bring a friend day!  All Classes are free today for friends and family**

‘Bring A Friend Day’

AMRAP 25
2000 meter row
100 Sit ups
800 meter run
100 Russian kettlebell swings
1000 meter row
100 Push ups

*With a partner split reps anyway.

Wednesday November 7, 2018

Midline

Every 90 seconds of 3 sets
10 Second hollow hold
10 Knee tucks
10 Second hollow hold

‘Best Of Both’

AMRAP 3
Bike for calories

Rest 1 Minute

AMRAP 6
6 Single arm dumbbell push press 50/35
24′ Dumbbell overhead walking lunge 50/35
6 Single arm dumbbell push press 50/35
24′ Dumbbell overhead walking lunge 50/35

Rest 1 Minute

AMRAP 3
Row for Calories

Tuesday November 6, 2018

Weightlifting

Power clean
Heavy single

 

‘Big Dipper’

AMRAP 7
3,6,9,12,15… so on
Power Cleans 155/105
Ring Dips

Monday November 5, 2018

‘After Burn’

For time (15 cap)
5 rounds of:
12 Thrusters 75/55
9 Bar facing burpees
6 Bar Muscle ups

*Sub 6 strict chest to bar/strict pull up for Bar Muscle up.

Saturday November 3, 2018

‘Weekend Mixer’

AMRAP 5
10/6 Cal Bike
10 Burpees

Rest 3 minutes

AMRAP 5
12/8 Calorie row
10 Box Jump overs 24/20″

Rest 3 minutes

AMRAP 5
10 Toes to bar
10 Box jump overs 24/20
10 Kettlebell swings 70/44

 

 

Friday November 2, 2018

Weightlifting

Snatch
2-2-2-2-2
*Touch and Go

 

‘The Snatch One’

For time (12 cap)
800 meter run
30 Snatches 115/75
800 meter run

Thursday November 1, 2018

‘Pick Your Poison’

10 Rounds of:
2 minutes on/ 1 minute off
Row, Bike or Run