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Wod

Saturday August 31, 2019

‘Partner Chief V2’

4 rounds of:
AMRAP 5
3 Power cleans 135/95
6 Push ups
9 Air squats
Rest 2 minute
*Alternating movements with a partner.

 

Friday August 30, 2019

‘Open Season’

AMRAP 13
9 Thrusters 95/65#
35 Double unders
9 Bar facing burpees
35 Double unders

Thursday August 29, 2019

‘Tri-fecta’

Every 6 minutes for 30 minutes (5 sets)
250/200 Meter row
12/8Calorie bike
150 Meter run

Wednesday August 28, 2019

‘White’

For time (30 cap)
5 rounds of
3 Rope climbs 15′
10 Toes to bar
21 Overhead walking lunge steps 45/25# plate
400 Meter run

*U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Tuesday August 27, 2019

Strength

Weighted ring dip
5-3-1-1-1
*Focus on full range of motion and control of the rings. The rep start with the arms fully locked out at the top of the dip.

‘Sumo Ringer’

AMRAP 11
7 Strict ring dips
7 Sumo deadlift high pull 95/65

Monday August 26, 2019

Strength

Every 2 minutes for 10 minutes (5 sets)
Pause back squat double
*3 count pause at bottom of squat.

‘Leg Builder’

3 rounds of
1 minute at each station
Bike for calories
Back squats
Dumbbell box step ups 24/20 (50/35)
Rest

Back squat weight
225/185/135
155/125/95

Week Overview

Monday will be the start of our “every 2 minute” strength work followed by fight gone bad style workout.  Tuesday will have ring dips and sumo deadlift high pulls at a light weight in a short metcon. Wednesday we are doing Hero wod “White”.  Thursday will have a trifecta sprint cardio workout.  Friday is thrusters in a Open style workout.  Saturday will be another Hero wod but this time it’ll be partner “Chief”.

Saturday August 24, 2019

‘It takes 2’

AMRAP 20
125 Calorie row
100 Wall balls 20/14
75 Deadlifts 185/125
50 Burpees over the erg
*With a partner, split reps anyway.

Friday August 23, 2019

Weightlifting

Clean and Jerk
Heavy single

‘Bar Boxing’

For time (18 cap)
5 rounds of
12 Box jumps 30/24
Clean and jerks 115/75
6 Bar muscle ups

Thursday August 22, 2019

Midline

Every 90 seconds for 3 sets
10 second hollow hold
5 V-ups
10 Knee tucks
20 Russian twists
10 second hollow hold

‘Longerval’

3 rounds of
10 minutes on/ 2 minutes off
ROW, BIKE, SKI

 

Wednesday August 21, 2019

Weightlifting

Hang snatch
2-2-1-1-1

‘Hang Around’

AMRAP 12
45 Double unders
15 Hang snatches 75/55
45 Double unders
15 Handstand push ups

Tuesday August 20, 2019

Strength

Thruster
3-3-3
*from floor

‘Hands in Hands out’

For time (15 cap)
3 rounds of
400 Meter run
10 Pull ups
25 Thrusters 45/35
10 Pull ups

 

Monday August 19, 2019

‘Plate Carrier’

AMRAP 20
70/50 Calorie row
60 Squats
50′ Overhead walking lunge 45/25 plate
40 4/2″ deficit hand release push ups
30 Knees to elbows
20 Burpees to plate

Week Overview

Monday we will have a new movement the “Deficit push up” during the body weight AMRAP.  Tuesday is the pull thruster version of  a workout we did two weeks ago 8/6/19.  Wednesday we’ll be doing some hang power snatches with some light snatches and double unders in the metcon.  Thursday we’ll be doing some longer intervals.  Friday will have clean and jerks with box jumps. Saturday will be a partner workout involving some wall balls and a barbell.

Saturday August 17, 2019

‘Runners Pace’

AMRAP 7
1000 Meter run
Max effort Goblet squats 53/35 I.R.T.
Rest 2
AMRAP 6
800 Meter run
Max effort Kettlebell lunges 53/35 I.R.T.
Rest 2
AMRAP 5
600 Meter run
Max effort Box jumps 24/20 I.R.T.
Rest 2
AMRAP 4
400 Meter run
Max effort Kettlebell squat cleans 53/35 I.R.T.

Friday August 16, 2019

Strength

4-4-4-4
Single leg Romanian deadlifts
*4 reps on each leg

‘Minus 6’

AMRAP 15
21 Wall balls 20/14
15 Toes to bar
9 Deadlifts 275/185
3 Strict handstand push ups

Thursday August 15, 2019

‘The one with sit ups’

7 rounds of
3 minutes on/ 3 minutes off
20/15 Calorie row
10 Burpees
10 Sit ups
Max effort calorie bike I.R.T.

Wednesday August 14, 2019

Strength

Overhead squat
3-3-3-3-3

‘Swing Over’

For time (15 cap)
15-12-9-6-3
Overhead Squats 135/95
30-24-18-12-6
Kettlebell swings 70/44

Tuesday August 13, 2019

Strength

Strict press
5-3-1-1-1

‘Pressing Matters’

AMRAP 12
10 Strict press 95/65
20 Hand release push ups
30 Double unders

 

Monday August 12, 2019

‘Mighty Mouse’

For time (20 cap)
4 rounds of
2 Legless rope climbs 15′
400 Meter run
6 Squat cleans 185/125

 

Week Overview 

Monday’s workout is inspired by 2019 CrossFit Games event 1.  Tuesday will have strict press (heavy single) followed by a muscle endurance workout with push ups, presses and double unders.  Wednesday we will be working our overhead squats with a shorter time domain workout after.  Thursday will be some cardio and core with a 3 minute on/ 3 minutes off format.  Friday we’ll see some deadlifts and a “21-15-9” style workout.  Saturday we’ll be doing some running  and a kettlebell medley to end the week!

 

Saturday August 10, 2019

‘Kettle Friends’

AMRAP 25
80 Russian kettlebell swings 70/44
400 Meter kettlebell Farmers carry (Partners switch every 100 meters) 70/44
60 Kettlebell swings 70/44
400 Meter kettlebell Farmers carry (Partners switch every 100 meters) 70/44
40 Kettlebell hang cleans 70/44
400 Meter kettlebell Farmers carry (Partners switch every 100 meters) 70/44

*With a partner split reps anyway.

Friday August 9, 2019

Strength

Back Squat
5-3-1-1-1

‘Odd One’

AMRAP 7
6 Handstand push ups
8 Dumbbell squat snatches 50/35 (alt. arms)

 

 

Thursday August 8, 2019

‘Cardio Day’

7 rounds of
4 minutes on/ 1 minute off
Bike, Row or Ski

 

Wednesday August 7, 2019

Strength

Good Mornings
5-5-5-5

‘Ringer’

For time (18 cap)
3 rounds of
45 Wall balls 20/14
30 Double unders
15 Deadlifts 185/125
5 Ring muscle ups

Tuesday August 6, 2019

Strength

Push Press
5-3-1-1-1

‘Toes in toes out’

For time (15 cap)
3 rounds of
400 meter run
10 Toes to bar
25 Push press 75/55
10 Toes to bar

Monday August 5, 2019

‘Macho Bike’

5 rounds of
2 minute on/ 2 minutes off
12/8 Calorie bike
Max effort rounds of “Macho Man” I.R.T.

*Macho Man = 3 power cleans, 3 front squats,  3 jerks 185/125

Week Overview 

 **Monday will start with a bike and macho man interval workout.  Tuesday we’ll see some push presses and toes to bar. Wednesday will have wall balls, deadlifts and ring muscle ups. Thursday will be a four minute on one minute off interval format. Friday will be some heavy back squats and a short metcon with handstand push-ups and Dumbbell snatches. Saturday will be a partner workout involving some kettlebells**

Sunday August 4, 2019

We are closed this Sunday 8/4

Saturday August 3, 2019

**Reminder we are closed Sunday 8/4**

‘DB Mixer’

AMRAP 18
8 Single arm dumbbell push press 50/35 (4 left arm/ 4 right arm)
10 Dumbbell step ups 24/20 (50/35)
12 Knees to elbow
14 Hand release push ups

Friday August 2, 2019

**Reminder we are closed Sunday 8/4**

‘Scarface’

For Time (13 cap)
2 Rounds of
8 Power Snatches 135/95
8 Bar facing Burpees

then

2 Rounds of
8 Power Snatches 115/75
8 Bar facing Burpees

then

2 Rounds of
8 Power Snatches 95/65
8 Bar facing Burpees

*Workout courtesy of Comptrain and done at a reduced weight.

Thursday August 1, 2019

**Reminder we are closed Sunday 8/4**

‘Sweat Sesh’

2 rounds of
5 minutes Row or Bike
1 minute rest 
4 minutes Row or Bike
1 minute rest 
3 minutes Row or Bike
1 minute rest 
2 minutes Row or Bike
1 minute rest 
1 minute Row or Bike
1 minute rest