Wod

Monday November 30, 2020

‘Push Back’

For time (20 cap)
30/22 Calorie bike
30 Strict press 75/55
30 Box jump overs 24/20
30 Toes to bar 
30 Ring dips 
30 Toes to bar 
30 Box jump overs 24/20
30 Strict press 75/55
30/22 Calorie bike

 

Weekly Overview

TUES: Hang cleans + Thrusters + Burpees
WED: Double unders + Bar muscle ups + Deadlifts
THURS: Bike Intervals
FRI: Row + Rope climb + Snatches
SAT: Wall balls + Kettlebell swings

Saturday November 28, 2020

Strength

Every 90 seconds for 7 sets
1 Snatch balance + 1 Overhead squat 

‘0 to 60’

For time (10 cap)
60 Overhead squats 115/75
*EMOM 9/6 calories bike starting at 0:00

Friday November 27, 2020

Closed Today Friday 11/27

Thursday November 26, 2020

‘Turkey Trot’

AMRAP 25
P1: 400 Meter run
P2: 10 Single arm Dumbbell push press
10 Dumbbell squats
10 Dumbbell lateral hop overs
10 Push ups
*With a social distant partner.

Holiday Schedule

Thursday: 8,9am only, Friday: Closed, Saturday: Normal hours

Wednesday November 25, 2020

Strength

EMOM x8
1-2 Squat cleans

‘Tin Man’

For time (11 cap)
5 rounds of
15 Pull ups
5 Squats cleans 185/125

Holiday Schedule

Thursday: 8,9am only, Friday: Closed, Saturday: Normal hours

Tuesday November 24, 2020

‘Middle Man’

For Time (15 cap)
15 Push Jerks 155/105
30/22 Calorie Bike 
Then: 
15-10-5
Strict handstand push ups
Strict ring dips 
Then:
30/22 Calorie Bike 
15 Push Jerks 155/105

Holiday Schedule

Thursday: 8,9am only, Friday: Closed, Saturday: Normal hours

Monday November 23, 2020

Holiday Schedule

Thursday: 8,9am only, Friday: Closed, Saturday: Normal hours

‘Nine Inch Snails’

For time (22 cap)
7 Rounds of
24 Double unders
16/11 Calorie row
12 Wall balls 20/14
8 Burpee box jump overs 24/20

Weekly Overview 

TUES: Push jerks + Ring dip + Handstand push ups + Bike
WED: Pull ups + Squat cleans
THURS: Turkey Trot (8,9am classes only)
FRI: Closed
SAT: Overhead squat + Bike

*Todays workout courtesy of MisFits Athletics  

Sunday November 22, 2020

Mobility is canceled for today 11/22. Have a good Sunday!

Saturday November 21, 2020

Strength

Strict press
3RM in 15 minutes 

‘Straight Shooter’

AMRAP 10 
2,4,6,8,10.. So on
Strict press 95/65
Pistols

 

Friday November 20, 2020

‘CrossFit Open 14.4’

AMRAP 14
60 Calorie row
50 Toes to bar
40 Wall balls 20/14
30 Power cleans 135/95
20 Ring muscle ups

 

Thursday November 19, 2020

‘Spin Class’

5 sets of 
Bike
4 minutes (easy pace)
45 seconds (moderate pace)
15 Seconds (all out pace)

 

Wednesday November 18, 2020

‘déjà vu’

For time (5 cap)
3 rounds of 
12 Thrusters 95/65
48 Double unders 
Rest 4 
For time (5 cap)
3 rounds of 
9 Bar facing burpees  
9 Thrusters 115/75

Tuesday November 17, 2020

‘Battle Rope’

ARMAP 16
18/13 Calorie bike
3/2 Rope climbs (10/6 Strict pull ups)
18 Kettlebell swings 53/35

Monday November 16, 2020

‘Barbell Yoga’

For time (20 cap)
5 rounds of
400 Meter run
15 Squat snatches 75/55

Weekly Overview

TUES: Bike + Rope Climb + Kettlebell swings
WED: Thrusters + Double unders + Burpees
THUR: Bike sprint intervals
FRI: Row + Toes to bar + Wall balls + Power cleans + Ring muscle ups
SAT: Strict press + Pistols

Saturday November 14, 2020

‘Rowing Back’

For time ( 14 cap)
250/200 Meter row
21 Back squats 135/95
500/400 Meter row
15 Back squats 185/135
750/650 Meter row
9 Back squats 225/155

*From the rack

 

Friday November 13, 2020

‘Cast Iron’

AMRAP 14
100 Double unders
50 Dumbbell snatches 50/35
25 Toes to bar
50 Weighted step ups 24/20 (50/35)

Thursday November 12, 2020

Recovery

Lat and rear dealt smash with foam roller (1-2 min per side)
Quad and IT band smash with foam roller (1-2 min per side)

‘Drive Thru’

5 Sets of
4 minutes on/ 2 minutes off
400 Meter run
Max effort Bike calories I.R.T.

Wednesday November 11, 2020

‘Klepto’

For time (24 cap)
4 rounds of 
27 Box jumps 24/20
20 Burpees 
11 Squat cleans 145/100

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Tuesday November 10, 2020

‘Regionals Lite’

For time (18 cap)
5 rounds of
21/18 Calorie row
14 Chest to bar pull ups
Deficit handstand push ups 3″/1.5″

*Deficit is 45# plate + ab mat for the ladies and 45# + 25# plate (thin ones) + AB mat for the guys.

Julie Foucher does a harder version of this workout in a boot after tearing her achilles tendon while attending medical school… no I’m not joking, watch it here.

Monday November 9, 2020

‘The Basics’

AMRAP 15
5 Push Jerks 115/75
10 Deadlifts 115/75
15 Wall balls 20/14

 

Weekly Overview 

TUES: Row + Pull up + Handstand push up
WED: Hero WOD “Klepto” Box jump + Burpee + Squat clean
THURS: Run + Bike (4 minute intervals with 2 minutes rest)
FRI: Double unders + Dumbbell snatch + Toes to bar + Weighted step up
SAT: Back squat + Run

Saturday November 7, 2020

‘Victory Lap’

2 Rounds of :
AMRAP 3
50 Double unders 
10 single arm dumbbell hang clean and jerks 50/35
Max effort row I.R.T.
Rest 1 minute
AMRAP 3
25/20 Calorie row
10 single arm dumbbell hang clean and jerks 50/35
Max effort Double unders I.R.T.
Rest 1 minute 

 

Friday November 6, 2020

‘Believer’

For time (18 cap)
150/100 Calorie bike
*Every 2 minutes from the start 5 bar facing burpees + 5 Front squats 135/95

Thursday November 5, 2020

Mobility

Internal shoulder and pec smash with lacrosse ball (1-2 min per side)
Lat and rear dealt smash with foam roller (1-2 min per side)
Quad and IT band smash with foam roller (1-2 min per side)

‘Big Cardio’

3 rounds of
1000 Meter row
1000 Meter run

Wednesday November 4, 2020

‘Pulled Pork’

For time (16 cap)
20 Pull ups
20 Snatches 75/55 
20 Box jumps 24/20 
15 Pull ups 
15 Snatches 95/65
15 Box jumps 24/20
10 Pull ups 
10 Snatches 135/95
10 Box jumps 24/20
5 Pull ups 
5 Snatches 165/110
5 Box jumps 24/20

 

Tuesday November 3, 2020

Strength

3RM bench press in 15 minutes 

‘Beach Ball’

AMRAP 10
15 Bench press 135/95
30 Wall balls 20/14

 

Monday November 2, 2020

‘Shake Down’

For time (18 cap) 
3 rounds of 
25 Push press 75/55
200 Meter run
25 Toes to bar 
200 Meter run 
25 Kettlebell swings 53/35

Weekly Overview

TUES: Bench press + Wall ball
WED: Pull ups + Snatch + box jumps
THURS: Row + Run (long distance)
FRI: Assault bike + Burpee + Front squat
SAT: Double Unders + Dumbbell hang clean & jerk