Tuesday, September 6, 2016

9/7/16


  • A. 12 min to find power snatch complex (high hang, above knee, below knee) bar can not touch the floor during complex for the rep to count.

  • B. teams of 2, one partner finishes a full round, then next partner does a full round. Switch until 10 rounds are complete between both.

  • 10 rounds

  • 6 Deadlifts (255/185) (Rx+ 315/225)
  • 10 Box Jumps (24"/20")(Rx+ 30"/24")
  • 14 situps

Sunday, September 4, 2016

9/5/16 - Labor Day

Happy LABOR DAY!! Please note all 3 locations will only have a 10am class. CLOSED for all other times



  • 5 rounds

  • 10 Wall Balls (20/14)
  • 10 KB Russian Swings (70/53)
  • 10 burpees
  • 250 M row

Wednesday, August 31, 2016

9/1/16


  • A. Clean and Jerk 10 min to find 1RM

  • B. 10 min EMOM 2 reps at 75% of today's 1RM

  • C. AMRAP 15

  • 12 Toes to Bar
  • 12 Box Jumps
  • 100 M run

Friday, August 19, 2016

8/20/16

AMRAP 18

250 M row

12 (6L/6R) single kb in front rack box step ups (24"/20") (55/35)

8 plate burpees (45/35 please keep plates flat on floor, no ab mat or any item under them as it breaks ab mat and/or plate from bent pressure on them)

B. group stretch

Thursday, August 18, 2016

8/19/16


  • warmup then...

  • A. 500m row relay x2

  • B. 4 rounds

  • 12 Push Press (95/65 / double KB for BC)
  • 18 KB Russian Swings (70/53)
  • 400 M run


Wednesday, August 17, 2016

8/18/16


  • warmup

  • A. EMOM 14

  • min 1: 10 (5L/5R) Single leg RDL (ahap)
  • min 2: 4 bar muscle ups / or 5-8 strict pullups

  • B. 6 rounds

  • 15 toes to bar
  • 10/7 Bike calories


Tuesday, August 16, 2016

8/17/16


  • A. Floor Press 5-3-3-1-1

  • B. EMOM 25
  • min 1: 2 rope climbs
  • min 2: 10 box jumps (30"/24")
  • min 3: 4 squat snatch (135/95)
  • min 4: 50 double unders
  • min 5: rest

Sunday, August 14, 2016

8/16/16


  • A. Clean Shrug Pull 3-3-3-3-3

  • B.

  • 15-10-5
  • Strict HSPU

  • 12-8-4
  • Front Squat (205/135)

  • rest 3 minutes from your finish time

  • 20-15-10
  • HSPU (kipping allowed)

  • 20-15-10
  • Front Squat (135/95)

8/15/16 - Rankel


  • warmup - 500 m row and squat clean technique

  • A. Squat Clean 1RM in 12 minutes

  • B. 20 min AMRAP

  • 6 Deadlifts (225/155)

  • 7 Burpee Pull-ups

  • 10 KB American Swings (70/53)

  • Run 200m

Friday, August 12, 2016

8/13/16


  • coaches warmup


  • 10 Pullups / Ring Row
  • 10 med ball situps
  • 1200 M run

  • 15 Pullups / Ring Row
  • 15 med ball situps
  • 800 M run

  • 20 Pullups / Ring Row
  • 20 med ball situps
  • 400 M run

  • 25 Pullups / Ring Row
  • 25 med ball situps
  • 200 M run

  • 30 Pullups / Ring Row
  • 30 med ball situps
  • 100 M run


Thursday, August 11, 2016

8/12/16


  • A. Turkish Getup

  • B. 5  rounds

  • 15 wall balls (20/14)
  • 15 men / 10 women bike cals
  • 15 Russian KB swings (55/35)

Wednesday, August 10, 2016

8/11/16


  • A. Shoulder Press 5-3-3-1-1

  • B. AMRAP 7

  • 1 Rope Climb
  • 4 OHS (135/95)
  • 8 HR pushups

  • rest 3 minutes 

  • AMRAP 7

  • 1 Rope Climb
  • 4 OHS (135/95)
  • 8 HR pushups

Tuesday, August 9, 2016

8/10/16


  • warmup

  • then...DB/KB snatch tech work

  • A. 

  • 40 alt. DB/KB snatch (55/35)
  • 40 Box Jumps (30"/24") (step down)
  • 40 Sumo DLHP (95/65)
  • 40 burpees
  • 1k Row

  • **25 min cap**

  • B. Plank 1 min, rest 1 min x5


Tuesday, August 2, 2016

8/3/16


  • A. 5x1 Power Snatch Complex 

  • Position work (2 sec pause high hang, mid thigh, below knee) 70%

  • B. AMRAP 12

  • 3 Hang Power Snatch (135/95)
  • 6 OHS (135/95)
  • 9 C2B Pullups

  • C. Core
  • 50 getup situps (45/25)


Monday, August 1, 2016

8/2/16


  • A. Push Press 3x10 increasing in weight

  • B. 4 rounds

  • 2 Rope Climbs / modify with seated to standing or 3x strict pullups
  • 20 alternating pistols (10L / 10R) / modify to box, on top of box or rig assisted / or perform 30 goblet squats
  • 20/15 AAB Calories 

Thursday, July 28, 2016

7/28/16


  • warmup - 400m plus 100m repeats increasing speed

  • A. band sprints 40m x3 per athlete

  • B. 6 rounds

  • 10 Thrusters (95/65) / Double KB/DB for BC *heavy*

  • 20 med ball situps
c. L-SIT WORK


Tuesday, July 26, 2016

7/27/16


  • with a running clock

  • A. 1,2,3,4,5,6,7

  • Ring Muscle ups / 2x C2B Pullups
  • Deadlift (315/205)
  • Strict HSPU

  • B. rest 5 minutes. Run one mile 4.5 laps for time **note your start and END times*

Monday, July 25, 2016

7/26/16


  • A. Pendlay Row 3-3-3-3-3

  • B. AMRAP 5 minutes

  • 5 Hang Squat Clean (185/115)
  • 10 Lateral Bar Burpees

  • rest 3 minutes

  • C. repeat AMRAP (2 separate scores)

  • D. group stretch

Friday, July 22, 2016

7/23/16


  • warmup - med ball team warmup

  • AMRAP 23 - teams of 2, one partner at a time. Run together

  • 40 KB Russian Swings (70/53)
  • 40 Toes to Bar
  • 200 M plate ball run (25#/15#) switch carrier of plate whenever needed

Thursday, July 21, 2016

7/22/16


  • warmup

  • A. 200 M run relay x2 switch teams

  • B. perform outdoors if possible

  • 40 Push Press (95/65) / double KB/DB for BC
  • 60 Box Jumps (24"/20")
  • 200 M Farmer carry/walk NO Running (70s/53s)

Wednesday, July 20, 2016

7/21/16


  • A. Romanian DL 5-5-5-5-5

  • B. 5 rounds

  • 5 OHS (155/105)
  • 8 bar facing burpees
  • 11 cal row

Monday, July 18, 2016

7/19/16


  • A. Shoulder Press 5-5-5-5-5

  • B. 2 rounds outdoors

  • 20 Hang Power Snatch (115/75)

  • 100 M Sled push (195 - 3 plates 45# /130 - 2 plates 35#) ** sled weighs 60**

  • 400 M run

Sunday, July 17, 2016

7/18/16


  • warmup then power clean technique work

  • A. Power Clean - EMOM 12 minutes start at 50%, build up to 1RM for the day

  • B. Karen

  • 150 wall balls (20/14) (10'/9')

Friday, July 15, 2016

7/16/16


  • coaches warmup

  • 5 rounds

  • 20 pullups / 20 ring rows
  • 12 burpees
  • 12 calorie row
  • 20 getup situp (45/35)

Thursday, July 14, 2016

7/15/16


  • A. weighted pushups 5-5-5-5-5 (no worming do pushup negatives without weight if needed to work on form)

  • B. AMRAP 15 

  • front rack step up (95/65) (24"/20") / KB for BC *heavy*
  • Double unders / lateral KB or Bar hops / 2x singles
  • Sumo DLHP (95/65) / KB for BC

  • cool down: stretch! 


Wednesday, July 13, 2016

7/14/16


  • warmup - 400M run, then power snatch tech work 

  • A. power snatch 1RM in 12 minutes

  • B.

  • 50 toes to bar
  • 40 HSPU
  • 800 M run
  • 5 rope climb / 3x modified seated

Tuesday, July 12, 2016

7/13/16


  • A. Floor Press 3-3-3-3-3

  • B. AMRAP 12

  • 4 muscle ups / modify with 4 bar MU or 7 & 7 C2B pullups and ring dips (3x box dips)
  • 10/7 assault bike calories
  • 10 med ball situps (20/14)

  • C. hollow hold 3 minute total, perform 30 UB double unders / or practice 30 seconds every break


Monday, July 11, 2016

7/12/16


  • A. deadlift 5-5-5-5-5

  • B. 30-20-10

  • thrusters (115/75)
  • lateral bar burpees

  • c. core - 1 min plank hold, 1 min rest x5

Friday, July 8, 2016

7/09/16


  • core warmup then...

  • 3 rounds

  • 25 Box Jumps (24"/20")
  • 30 Alt. Front Rack KB Reverse Lunges (55/35)
  • 800 M run

Thursday, July 7, 2016

7/8/16


  • warmup then hip and shoulder mobility

  • A. Single Arm DB/KB row 3x10 per arm

  • B. 

  • 40 Alt DB snatch (55/35) / 40 American KBS
  • 40 Toes To Bar / 60 v-ups
  • 40 strict HSPU (hands on 45# plates or yoga mat for Rx) / 50 pushups for BC
  • 1000 M row

Wednesday, July 6, 2016

7/7/16


  • warmup: 3 rounds

  • 15 air squats
  • 8 burpees
  • 250 M row

  • EMOM 30 in teams of 3, switch partners

  • partner 1: sled push 40M AHAP
  • partner 2: farmer walk 40M AHAP
  • partner 3: rest

  • can do teams of 2, where both teammates rest on min 3


Tuesday, July 5, 2016

Monday, July 4, 2016

7/05/16


  • A. Back Squat 3x10 (find 10RM, aim for 70-75% of 1RM on set #2 go higher if possible on #3)

  • B. AMRAP 7

  • 3 Power Clean (205/125)
  • 5 Assault Bike cals

  • C. rest 3 minutes, repeat


Friday, July 1, 2016

7/02/16


  • coaches warmup

  • 25 min cap

  • 30 wall balls
  • 30 toes to bar / v-ups
  • 30 ring dips / 2x box dips
  • 100 M run

  • 20 wall balls
  • 20 toes to bar / v-ups
  • 20 ring dips / 2x box dips
  • 200 M run

  • 10 wall balls
  • 10 toes to bar / v-ups
  • 10 ring dips / 2x box dips
  • 400 M run

  • 5 wall balls
  • 5 toes to bar / v-ups
  • 5 ring dips / 2x box dips
  • 800 M run

Thursday, June 30, 2016

7/01/16


  • warmup - 200 M run rest 2 minutes repeat

  • A. 400 M relay x2-3 (switch teams)

  • B. AMRAP 14

  • 10 alt. front rack lunges (115/75) / KB front rack

  • 12 Sumo DLHP (115/75)

  • C. 20 turkish getup (10/arm) (as heavy as possible)

Wednesday, June 29, 2016

6/30/16




  • A. 5-10 min rope climb tech practice

  • B. EMOM 30

  • min 1: 3 rope climbs / 3 seated to standing / 5 strict pullups
  • min 2: 10men /7 women assault bike cals 
  • min 3: 7 squat snatch (115/75)

Tuesday, June 28, 2016

6/29/16


  • Thruster 3-3-3-3-3

  • AMRAP 12

  • 3 Deadlifts (225/155)
  • 7 Burpees
  • 100 M run

  • core: team core work 

  • hollow rocks, man makers, heel taps

Sunday, June 26, 2016

6/27/16 - Air Force WOD


  • A. Clean Shrug Pull 5-3-3-1-1

  • B. Air Force WOD

  • 20 Thrusters
  • 20 Sumo deadlift high pulls
  • 20 Push jerks
  • 20 Overhead squats
  • 20 Front squat

  • **4 burpees at beginning each minute including 0:00
  • *Rx is 95/65
  • *There is a 20 min cap

Friday, June 24, 2016

6/25/16


  • burpee broad jump, lunge warmup

  • AMRAP 25 min

  • 15 Push Press (95/65) / Double KB/DB for BC
  • 40 double unders / 40 jumping jacks
  • 7 strict Pullups / 7 ring rows for BC
  • 400M run with wall hurdle

Thursday, June 23, 2016

6/24/16


  • warmup - 400 m run, then 100 m sprint

  • A. Band Sprints 40m x 3 per athlete

  • B. 6 rounds

  • 7 Box Jumps (30"/24")
  • 10 Ring Dips / 2x box dips
  • 13 Kb Russian Swings (70/53)
  • 10 men / 7 women calorie row

Wednesday, June 22, 2016

6/23/16


  • A. Position work - Power Clean (2 second pause high hang, mid thigh, below knee) at 70% 5x1 complex

  • B. OPEN WOD 14.2″
  • Every 3:00 minutes for as long as possible

  • **may scale to 12 minute AMRAP of 10 OHS and 10 C2B pullups

  • 0:00-3:00
  • 2 rounds
  • 10 overhead squats
  • 10 chest 2 bars

  • 3:00-6:00
  • 2 rounds
  • 12 ohs
  • 12 c2b

  • 6:00-9:00
  • 2 rounds
  • 14 ohs
  • 14 c2b

  • 9:00-12:00 etc

  • C. L-sit

Tuesday, June 21, 2016

6/22/16


  • warmup - 500 m row, then hang s. snatch tech work

  • A. Hang Squat Snatch 1RM in 12 minutes

  • B. 2 rounds

  • 800 M run
  • 25 toes to bar
  • 15 Deadlifts (225/155)

Monday, June 20, 2016

6/21/16


  • A. Romanian Deadlift 3-3-3-3-3

  • B. 20 minute EMOM ping pong 

  • odd minute: 12 Wall Balls (20/14)
  • even minute: 8 hang power cleans (AHAP - as heavy for 8 reps on minute) , may go up in weight each round, record highest 8 rep weight

  • **Rx only if 12 WBS (20#/14#) and 8 are performed
  • **record weight and rounds with said weight on notes**
  • ** note any round not doing 12 WBS or 8 HPC**

Sunday, June 19, 2016

6/20/16 - Nate


  • A. Reverse Lunges 3x7(per leg)

  • B. Nate - 20 min amrap

  • 2 muscle ups
  • 4 HSPU
  • 8 American swings (70/53)

Friday, June 17, 2016

6/18/16


  • warmup - 2 rounds

  • 100 M run
  • 12 squat jumps
  • 7 pushups

  • AMRAP 22 minutes

  • Russian Swings (70/53)
  • Sumo DLHP (70/53)
  • 200 M run


Tuesday, June 14, 2016

6/15/16


  • A. Deadlift 5-3-3-1-1

  • B. EMOM 14 minutes

  • Odd: 40M Sled push (285# / 165#) (5-45#s for men  / 5-25# for women)

  • Even: 40 double unders or practice dubs

  • C. 50 getup situps for time (45/35)


Monday, June 13, 2016

6/14/16 - 5 round Helen


  • A. Squat Snatch EMOM for 8 minutes then every 2 minutes for 8 minutes to 1RM

  • B. 5 round Helen (20 minute cap)

  • 400 M run
  • 21 kb american swings (53/35)
  • 12 pullups

Sunday, June 12, 2016

6/13/16 - JJ


  • warmup + squat clean tech 

  • A. mobility

  • B. JJ

  • 1,2,3...10
  • Squat Clean (185/115)

  • 10,9,8...1
  • HSPU (Rx is hands on 45# plate or hands and head to yoga mat, open standards)

Friday, June 10, 2016

6/11/16


  • 4 rounds

  • 28 Partner Wall Balls over pullup rig, (choose height) (20/14) (14 per partner)
  • 14 Partner Situps (20/14) (down together up together)
  • 14 partner burpees (down/up together, 14 each)
  • 400 M med ball run

Thursday, June 9, 2016

6/10/16


  • A. Shoulder Press 3-3-3-3-3 / BC 3x10 with 2 minute rest after each set

  • B. 5 rounds

  • 250 M Row / 200 M run
  • 15 KB American Swings (70/53)
  • 12 Ring Dips / 24 box dips

Wednesday, June 8, 2016

6/9/16


  • A. Front Squat 5-3-3-1-1

  • B. AMRAP 11 minutes

  • 2-4-6-8-10...
  • HSPU (RX hands on 45# plate or head/hand on yoga mat)

  • 1-2-3-4-5...
  • OHS (135/95)

  • C. EMOM 10
  • 6x hanging around the world teams of 2

Tuesday, June 7, 2016

6/8/16


  • warmup - 3 rounds

  • 2 wall walks
  • 5 c&j
  • 100 M run

  • A. MU technique work

  • B. 
  • 5 muscle ups / modify with bar MU or 10 C2B pullups
  • 15 Push Jerks (185/105)
  • 30 Deadlifts (same)
  • 45 box jumps (30"/24")
  • 60 men / 45 women calories assault bike
  • 800 M run 
  • 5 muscle ups / modify with bar MU or 10 C2B pullups

Monday, June 6, 2016

6/7/16


  • warmup: 400 M run then Power Snatch tech work

  • A. Power Snatch 1RM in 15 min

  • B. AMRAP 13 (outdoors)

  • 40 M heavy sleds (195/125)  *sled weighs 60#

  • 10 burpees

  • 100 M run

  • *

  • C. Core - 3 rounds

  • 30 hollow rock
  • 30 double unders

Sunday, June 5, 2016

6/6/16 - Fran


  • A. Hang Power Clean 1RM

  • B. Fran 21-15-9 (10 minute cap)

  • Thrusters (95/65)
  • Pullups

  • C. begin at 10 min mark (even if not finished with Fran) 30-20-10

  • Wall Balls (20/14)
  • Toes to Bar

Friday, June 3, 2016

6/4/16


  • coaches choice warmup

  • 18 min AMRAP

  • 20 Alt. KB Step ups (24"/20") (53/35)
  • 12 box jumps (24/20)
  • 12 Pullups / ring rows for BC
  • 100 M run


Thursday, June 2, 2016

6/3/16


  • warmup - coaches' choice

  • A. Single Arm DB/KB row 3x8/arm

  • B. AMRAP 15

  • 10 Thrusters (135/95) / double or single KB thruster for BC
  • 10 Row for calories
  • 40 double unders / lateral hops

Wednesday, June 1, 2016

6/2/16


  • A. Back Squat 3-3-3-3-3

  • B. AMRAP 12

  • 8 Ring Dips / 2x box dips
  • 16 Toes To Bar
  • 24 Alternating DB Snatches (55/35)

  • C. Plank 1 min on, 1 off x5

Tuesday, May 31, 2016

6/1/16


  • warmup - team burpee broad jump and OH lunge back for BC also.

  • A. Push Press 5-3-3-1-1

  • B. 

  • 30 Hang Power Cleans (115/75)
  • 30 Alt. Front Rack Lunges (115/75)
  • 30 Push Press (115/75)
  • 1K Row
  • 30 Push Press (115/75)
  • 30 Alt. Front Rack Lunges (115/75)
  • 30 Hang Power Cleans


Monday, May 30, 2016

5/31/16


  • warmup: 400 m run then power clean tech work

  • A. Power Clean 1RM in 15 minutes

  • B.4 rounds

  • 7 Deadlift (315/205)
  • 10 burpee box jump (24"/20")
  • 200 M run

  • C. L-sit (any variation), accumulate 3 minutes total, do 20 double unders during break or practice.

Closed 5/30, Monday for Memorial day

We are closed today. Take this time to recover from this weekends Murph wod.

Thank you to all men and women pay and presently serving to keep this beautiful country free!

Tuesday, May 24, 2016

5/25/16


  •  warmup

  • 100m run
  • 2 wall walks
  • 6 spiderman lunges
  • 10 wall squats + 10 sec bottom hold on last rep

  • A. Thruster (off rack) 5-3-3-1-1

  • B. 

  • 7 Rope Climbs / modify seated to standing / 21 strict pullups
  • 1k row
  • 25 burpee box jump over (24"/20")
  • 30men /20 women calorie bike
  • 800 m run

Sunday, May 22, 2016

5/23/16 - Hammer


  • A. warmup specified to coaches

  • B. pullup technique work (10 to 15 min)

  • C. Hammer - 5 rounds (26 minute cap)

  • 5 power cleans
  • 10 front squats
  • 5 push jerks
  • 20 pullups

  • rest 90 seconds between rounds

Friday, May 20, 2016

5/21/16


  • teams of 2 or 3

  • 400M teams of 2 / 600M (teams of 3) single KB/DB front rack lunges (split as team)
  • 800 M run (run together as team)
  • 3 (team of 2) / 4.5 (team of 3) mile bike (split as team)

Thursday, May 19, 2016

5/20/16


  • A. Weighted Pushups 5x3

  • B. 4 rounds

  • 21 Situps
  • 11 Box Jumps (30"/24")
  • 6 Muscle Ups / mod with Bar MU / or 12 C2B pullups / 12 ring row for BC

Wednesday, May 18, 2016

5/19/16


  • warmup - 500 M row, then squat clean tech work

  • A. Squat Clean 1RM in 15 minutes

  • B. 2-4-6-8-10-12-14

  • lateral bar Burpees
  • Thrusters (95/65)

  • C. 50 getup situp (45/35)

Tuesday, May 17, 2016

5/18/16


  • warmup - 400m run or bike half mile

  • A. Alternating Reverse Lunge 3x5(per leg)

  • B. 2k row

  • rest 2 minutes

  • C. 1 mile run (4.5 laps)

5/17/16


  • warmup

  • 200 m run
  • 15 DL (empty bar)
  • 15 pocket power clean
  • 15 front squat
  • 15 good morning

  • A. Deadlift 3-3-3-3-3

  • B. AMRAP 15 - Teams of 2 or 3
  • **perform outside**

  • teammate 1: 10 Squat Clean (185/115)
  • teammate 2: max cal assault bike

  • *switch after clean set*
  • *record total calories*

  • C. bottom up KB OH walk


Sunday, May 15, 2016

5/16/16 - Isabel


  • Warmup - 400 m run + squat snatch tech work

  • A. Squat Snatch 1RM in 15 min

  • B. Isabel - 7 min cap
  • 30 snatches (135/95)

  • C.  3 rounds (1 minute after Isabel)

  • 400 M run
  • 15 toes to bar
  • 10 strict HSPU (RX is head to YOGA mat or hands on  45# plate)

Friday, May 13, 2016

5/14/16


  • 50 KB American Swings (53/35)
  • 30 Toes to bar / v-ups
  • 100 M run

  • 25 KB American Swings (53/35)
  • 15 Toes to bar / v-ups
  • 200 M run

  • 15 KB American Swings (53/35)
  • 10 Toes to bar / v-ups
  • 400 M run

  • 10 KB American Swings (53/35)
  • 5 Toes to bar / v-ups
  • 800 M run

Thursday, May 12, 2016

5/13/16


  • warmup - 400 M run, then 100 M run at 80-90%

  • A. Band Sprints 40m x3-5 per athlete

  • B. 3 rounds

  • 30 Wall Balls (20/14)
  • 30 Med Ball Situps
  • 500 M row

Wednesday, May 11, 2016

5/12/16


  • warmup - 400 M run then, hang power snatch tech work

  • A. Hang Power Snatch EMOM to 1RM

  • B. 

  • 5 Rope Climb / seated to standing / or 15 strict pullups
  • 25 Deadlift (185/115)
  • 50 Pushups
  • 50 men /40 women Bike Cals

Tuesday, May 10, 2016

5/11/16


  • warmup - team OH med ball lunges and burpee broad jumps

  • A. Shoulder Press 5-3-3-1-1

  • B. AMRAP 10, teams of 2

  • Alternating Stationary back Rack Lunges (115/75)

  • Row for Calories (switch partners every 20 cals)

  • accumulate lunges and calories for total team score

  • rest 3 minutes

  • C. 3 rounds each, teams of 2 alternating 1 full round

  • 10 v-ups
  • 24 hollow rocks
  • 20 supermans
  • 20 heel taps (10 per side) https://www.youtube.com/watch?v=jfXcyLTuKP4

  • 6 man makers without thruster (just double DB floor to overhead) (35/20) 
  • https://www.youtube.com/watch?v=PhmMNgjkxMY

Sunday, May 8, 2016

5/10/16


  • warmup - 3 rounds

  • 2 wall walks
  • 6 hollow rocks
  • 20 double unders / dubs practice

  • A. Floor Press 5-3-3-1-1

  • B. 30-20-10 

  • Clean and Jerk (95/65)
  • Pullups
  • **50 Double Unders after each set**

  • C. EMOM 10 minutes - partner 6 per partner

  • hanging around the world

5/9/16 - Nancy


  • warmup - 2 rounds

  • 10 thoracic rotations
  • 10 back strokes
  • 10 PVC OHS
  • 100 M run

  • A. Front Squat 5-5-5-5-5

  • B. Nancy - 3 rounds (22min cap, scale as needed)

  • 400 M run
  • 15 OHS (95/65)

Friday, May 6, 2016

5/7/16


  • coaches warmup

  • AMRAP 20 min 

  • 15 Front Squat (115/75)
  • 15 Plate getup situps (45/35)
  • 20 Stationary Alt. Plate OH lunges (45/35)
  • 400 M run with wall hurdle

Thursday, May 5, 2016

5/6/16


  • A. Single Arm DB Row 5x5

  • B. 6 rounds

  • 12 KB Russian Swings (70/53)
  • 10 HSPU / BC pushups
  • 8 Box Jumps (30"/24")


Wednesday, May 4, 2016

5/5/16


  • warmup - 2 rounds 

  • 5 pushups
  • 5 good mornings
  • 15 double unders

  • A. Romanian Deadlift 5-5-5-5-5

  • B. 

  • 7 power cleans (225/135)
  • 7 Muscle ups
  • 17 burpees
  • 1000 M Row
  • 17 burpees
  • 7 Muscle ups
  • 7 power cleans (225/135)

  • C. 

  • 3 minute hollow rock hold, perform 30 UB dubs every time you break

5/4/16


  • A. 3 position power clean. 5 sets of 1 (3 position complex = 1) at 70% of max

  • B. 7 min amrap

  • 3 Hang power snatch (135/95)
  • 7 OHS
  • 10 t2b

  •  Rest 3, repeat 7 min amrap

  • C. Amrap repeat

Monday, May 2, 2016

5/2/16


  • warmup

  • 200 M run
  • 10 squat jumps
  • 500 M row

  • A. Back Squat 5-3-3-1-1

  • B. 4 rounds

  • 7 Deadlift (315/225)
  • 12 strict C2B pullups
  • 400 M run

  • C. double KB OH hold for 30 sec EMOM 5 minutes

Friday, April 29, 2016

4/30/16


  • AMRAP 23

  • 20 Wall Balls (20/14)
  • 20 Sumo DLHP (95/65) / KB for BC
  • 20 Situps
  • 20 pushups
  • 250 m row / 200 m run


Thursday, April 28, 2016

4/29/16


  • warmup: 2 rounds

  • 100 m run
  • 7 v-ups
  • 10 pushups

  • A. Turkish Getup technique, then 1RM per arm. 12 min cap

  • B.

  • 400 M run
  • 15 Push Jerks (185/105) / BC double KB/DB push press
  • 400 M run
  • 3 rope climbs / modified / or 9 strict pullups / BC 12 strict ring rows
  • 400 M run
  • 25 burpees
  • 400 M run

Wednesday, April 27, 2016

4/28/16


  • warmup: power snatch tech work

  • A. Power Snatch 1RM

  • B. AMRAP 12 minutes

  • 10 men / 7 women Bike Cals 
  • 15 Box Jumps (24"/20")
  • 30 KB Russian Swings (70/53)

  • C. core

  • plank hold 1 min on, 1 min break x3 or x5 per athlete



Tuesday, April 26, 2016

4/27/16


  • warmup

  • 200 m run
  • 10 squat jumps
  • 500 M row

  • A. Pendlay Rows 3-3-3-3-3

  • B. Open WOD 15.5  (20 minute cap)

  • 27-21-15-9

  • Row (Calories)
  • Thrusters (95/65)

Monday, April 25, 2016

4/26/16


  • A. 1RM Hang Squat Clean, EMOM 8 minutes, then every 2 minutes for 8 minutes

  • B. 5 Rounds

  • 7 deadlifts (275 / 185)
  • 17 toes to bar
  • 37 double unders

Sunday, April 24, 2016

4/25/16


  • warmup

  • 100 m run
  • 5 good mornings
  • 5 snatch grip behind neck strict press
  • 5 OHS

  • A. Thruster 3-3-3-3-3 (off the rack)


  • B. 9-7-5
  • Muscle Ups
  • Squat Snatch (135/95)

  • C. accumulate 3 minute L-sit, with Dubs practice during rest


Thursday, April 21, 2016

4/22/16


  • A. Weighted Pushups 5-5-5-5-5

  • B. 6 rounds 

  • 5 Front Squat (185/115) (go heavy) / 10 goblet squats 
  • 10 Burpees

  • C. 50 getup situps for time

Wednesday, April 20, 2016

4/21/16


  • A. Squat Clean EMOM to 1RM

  • B. 3 rounds (12 min cap)

  • 20 HSPU (rx = open standard hand and head on yoga mat or use 45's with ab mat)
  • 40 KB Russian Swings (70/53)
  • 60 Double Unders / lateral hops / 2x singles

  • C. accumulate 3 minutes of hollow hold

Tuesday, April 19, 2016

4/20/16


  • warmup: row 500 M, then split jerk tech work

  • A. Jerk 5-3-3-1-1

  • B. perform outdoors

  • 50/40 Bike Calories
  • 200 M Sled push (100m twice) (3 45# men / 2 45# women)
  • 800 M run (1 wall hurdle per 400M or 5 burpees)


Monday, April 18, 2016

4/19/16


  • warmup 2 rounds

  • 100 M run
  • 2 wall walks
  • 6 spiderman lunges
  • 10 wall squats (10 second hold on bottom during last rep)

  • A. Reverse Lunges 3x5 (per leg)

  • B. 2-4-6-8-10-12-14-16 (15 min cap)

  • C2B pullups / banded pullups will be STRICT but can do half reps from now on, work on strengthening the lats and shoulder before kipping

  • Push Press (95/65)

Sunday, April 17, 2016

4/18/16 - The Chief


  • warmup

  • 400 M run
  • 10 good mornings
  • 10 hang power cleans
  • 10 thrusters

  • A. Deadlift 5-5-5-5-5

  • B. The CHIEF - 3 minute AMRAP, rest 1 minute for 5 rounds. Start each round where you left off. Example if you do 5+9 you start at 5+10 on second cycle.

  • 3 power cleans (135/95)
  • 6 pushups
  • 9 air squats

Friday, April 15, 2016

4/16/15


  • AMRAP 10 - Team WOD (2 people)

  • Partner 1: max Goblet Squat (70/53)
  • Partner 2: 100 M run

  • rest 2 minutes

  • AMRAP 10
  • partner 1: max KB American Swings (70/53)
  • Partner 2: 100 M run

  • **switch partners after every run. keep continuous rep count

Thursday, April 14, 2016

4/15/16


  • A. 250m row relay x3

  • B. 7 rounds for BC as well

  • 8 Floor Press (135/95) / KB floor press
  • 10 / 8 Bike calories
  • 12 Toes To Bar / 18 V-Ups

Wednesday, April 13, 2016

4/14/16


  • warmup: 3 rounds

  • 2 wall walks
  • 5 power clean and jerk (empty bar)
  • 100 m run

  • A. Shoulder Press 5-5-5-5-5

  • B. AMRAP 7 minutes

  • 12 Alternating DB snatches (65/45)
  • 12 Box Jumps (30"/24")

  • rest 3 minutes

  • C. AMRAP 7

  • 12 ring dips / stationary scaled / or 24 box dips
  • 12 box jumps (30/24)


Tuesday, April 12, 2016

4/13/16


  • warmup

  • 2 rounds
  • 100 m run
  • 10 front squat
  • 10 superman
  • 10 pushups

  • A. Floor Press 3-3-3-3-3-3

  • B. Rope Climb technique work (5-10 minutes)

  • C. 

  • 400 M Run
  • 40 Front Rack Reverse Lunges (135/95) *20 per leg*
  • 400 M run
  • 5 Rope Climb / 3x strict pullups
  • 400 M run

  • D. core work: plank 1 min on, 1 min off x3 or x5

Monday, April 11, 2016

4/12/16


  • warmup: squat snatch tech work led by coach. Work high hang, mid thigh and floor positions for warmup after a 400M run

  • A. Squat Snatch 1RM in 15 minutes

  • B. AMRAP 12

  • 5 Hang Power Snatch (135/95)
  • 8 OHS
  • 40 Double Unders

  • C. core: hang around the world partner EMOM 10 minutes, 6 reps per partner

Sunday, April 10, 2016

4/11/16 - Tabata This


  • warmup: clean and jerk tech work

  • A. Clean and Jerk 1RM in 15 minutes

  • B. Tabata This

  • For Lowest Reps in 24 minutes

  • Tabata Row
  • 1 Minute Rest
  • Tabata Air Squat
  • 1 Minute Rest
  • Tabata Pull-Ups
  • 1 Minute Rest
  • Tabata Push-Ups
  • 1 Minute Rest
  • Tabata Sit-ups

  • For a total of 40 intervals, 8 Tabata intervals (20 seconds of work followed by 10 seconds of rest) for each movement, each followed by 1 minute of rest.

  • Tabata score for each movement is the lowest number of reps performed in any of the eight intervals. For the row 1 calorie = 1 rep.

Friday, April 8, 2016

4/9/16


  • Coaches warmup

  • AMRAP 22

  • 12 Box Jumps (24"/20")
  • 12 Double KB/DB box step ups (24"/20") (44/26)
  • 400 M run

Thursday, April 7, 2016

4/8/16


  • warmup: 400 M run, rest 2 minutes. 100 M run fast. rest 1 minutes.

  • A. Band Sprints 40m x3 per athlete

  • B. 4 rounds

  • 15 Thrusters (95/65) / double or single KB for BC 

  • 15 KB Russian Swings (70/53)

  • 40 double unders


Wednesday, April 6, 2016

4/7/16


  • WARMUP

  • Shoulder mobility then...

  • 2 RNFT
  • 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
  • 10 Supermans
  • 10 Pushups

  • A. Back Squat 5-5-5-5-5

  • B. AMRAP 15

  • 2,4,6,8,10...Burpee-Box Jumps

  • 1,2,3,4,5...Muscle Ups / modify with Bar MU / or 2x C2B pullups

Tuesday, April 5, 2016

4/6/16


  • Warmup

  • 2 rounds

  • 100m run 
  • 2 wall walks
  • 6 spiderman lunges
  • 10 wall squats + 10 second hold

  • A. Push Press 5-5-5-5-5

  • B. **ONE Running clock

  • RX in 3 minute increments, may scale to 4 minute increments 
  • minute 0-3
  • 400 M run 
  • max T2B / Knees raises

  • minute 3-6
  • 400 M run
  • max *STRICT* HSPU (head to yoga mat or use 45# plate for RX)

  • minute 6-9
  • 400 M run
  • max wall balls (20/14)

  • minute 9-12
  • 400 m run
  • max hang power snatches (95/65)


  • C. L-sit and dubs practice


Sunday, April 3, 2016

4/4/16 - Badger


  • WARMUP

  • 2 slow rounds

  • 100 M  run
  • 10 OHS (empty bar or 95/65)
  • 7 strict pullups
  • 7 strict toes to bar

  • B. Lat band stretch/opener

  • C. Badger (35 min cap)

  • 3 rounds

  • 30 squat cleans (95/65)
  • 30 pullups
  • 800 M run

Friday, April 1, 2016

4/2/16


  • warmup: coaches choice

  • Teams of 2

  • OUTDOORS

  • 100 push press (115/75) 
  • 100 sumo DLHP (115/75)
  • 1200 run

  • **BC will do KB**

Thursday, March 31, 2016

4/01/16


  • warmup: 800 M run

  • A. Farmer walk 400M, teams of 2. Pick a *challenging* weight

  • B. 4 rounds

  • 14 Double KB/DB Step up (24"/20")(35#/26#)
  • 10 burpees
  • 300 M row


Wednesday, March 30, 2016

3/31/16


  • warmup: squat snatch tech work

  • A. Sqt Snatch Complex (high hang, mid hang, below knee hang) 5 x 1 at 70%

  • B. 4 rounds

  • 4 Rope Climb / mod seated to standing or half way 3/4 up the rope / or 3x strict pullups per RC
  • 15 HSPU
  • 30 Russian Swings (70/53)

Monday, March 28, 2016

3/29/16


  • WARMUP - empty bar

  • 1 round

  • 200 M run
  • 15 DL
  • 15 pocket hang power cleans
  • 15 front squats
  • 15 good mornings

  • A. Pendlay Row 5-5-5-5-5

  • B. AMRAP 7 min

  • 12 Cluster (165/105)
  • 75 Double Unders

  • rest 3 min

  • C. AMRAP 7 min

  • 12 Cluster (165/105)
  • 75 Double Unders

3/28/16 - Pit Chipper


  • A. Find your Power  Clean 1RM in 15 minutes

  • B. Pit Chipper

  • 6 Bar Muscle Ups / 10 C2B pullups
  • 12 Power Snatches (115/75)
  • 18 OHS (115/75)
  • 24 Push Jerks (115/75)
  • 30 Burpees
  • 36 T2B / 36 V-ups
  • 40 Sumo DLHP (70/53)

  • **17 min CAP**

Wednesday, March 23, 2016

3/24/16


  • warmup line drills

  • A. Single Arm DB row 3x10 per arm

  • B. 5 rounds

  • 200 M run
  • 15 calories row
  • 3 Rope Climb / modify with seat to stand or 3x strict pullups

Tuesday, March 22, 2016

3/23/16


  • A. Thruster 5-3-3-1-1

  • B. 1 minute on, 1  minute off. 7 rounds (14 minutes)

  • 30 Double unders / 60 singles or practice for 20 seconds
  • AMRAP with time remaining hang power snatches (135/95) 

  • C. 50 getup situps for time (45/35)


Monday, March 21, 2016

3/22/16


  • A. Romanian Deadlift 3-3-3-3-3

  • B.

  • 60 Alt. DB snatches (55/35)
  • 50 Box Jumps
  • 40 Alt. Pistols / modifications /or scale to 60 goblet squats
  • 30 Toes to Bar
  • 20 cal assault bike

Sunday, March 20, 2016

3/21/16 - Jackie


  • A. Hang Squat Snatch 8 minute EMOM...
  • then every TWO minutes for 8 minutes to 1RM

  • B. Jackie

  • 1000 Meter Row
  • 50 Thrusters (45 lbs)
  • 30 Pull Ups

  • C. Partner Hanging around the world 

Wednesday, March 16, 2016

3/17/16


  • A. Deadlift 5-3-3-1-1-1 (15 min cap)

  • B. 3 rounds

  • 20 Russian Swings (70/53)
  • 2 Rope Climb
  • 400 M run

  • C. hollow hold accumulate 3 minutes. Every break perform 20 unbroken double unders or practice for 20 seconds and continue hollow

Tuesday, March 15, 2016

3/16/16


  • A. Reverse Lunges 3x7 (per leg alternating)

  • B. AMRAP 15

  • 30M Sled push (150/105) *sleds weigh 80# so add 45&25 men and 25# for women

  • 12 Row for Cal

  • 12 Push Jerk (115/75)

  • **perform outdoors**

Monday, March 14, 2016

3/15/16


  • A. Squat Clean EMOM for 8 minutes building to 80-90%

  • then... every TWO minutes for 8 minutes building to 1RM 

  • B. 21-15-9 (12 min cap)

  • Deadlift (225/135)
  • wall balls (20/14)
  • Toes To Bar

  • C. core / shoulder stability

  • bottoms up single KB waiters carry 20 feet per arm x3 - rest as needed

Sunday, March 13, 2016

3/14/16 - Angie


  • warmup: 500 M row

  • A. Strict Shoulder Press 3-3-3-3-3

  • B. Angie

  • 100 pullups  
  • 100 pushups  
  • 100 situps  
  • 100 air squats


Wednesday, March 9, 2016

3/10/16


  • Floor Press 5-5-5-5-5

  • EMOM 24

  • min 1: 12/9 calories assault bike
  • min 2: 12 strict HSPU
  • min 3: 45 second plank

Tuesday, March 8, 2016

3/9/16


  • warmup: hang power clean tech work

  • A. Hang Power Clean 3-3-3-3-3

  • B. AMRAP 7
  • 5 Bar Muscle Ups
  • 7 Front Squats (185/115)

  • rest 3 minutes

  • C. AMRAP 7
  • 10 C2B pullups
  • 15 Front Squat (135/95)


Monday, March 7, 2016

3/8/16


  • warmup: hang power snatch + OHS tech work with empty bar or pvc pipe

  • A. EMOM 20
  • min 1: one complex. Hang Power Snatch + 2 OHS. Build up to 1RM of day

  • Min 2: 8 strict toes to bar

  • **3 minute transition into part B

  • B. EMOM 10

  • 2 Deadlift (315 / 225)
  • 3 over the bar burpees
  • 20 Double Unders / 40 singles / or practice for 30 seconds on dubs

Sunday, March 6, 2016

3/7/16 - Fight Gone Bad


  • A. Push Press 5-3-3-1-1

  • B. FGB

  • Three rounds of:

  • Wall ball (20/14)
  • Sumo DLHP (75/55)
  • Box Jump (20")
  • Push press (75/55)
  • Row (Calories)

  • In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • C. Accumulate 3 minute L-Sit hold

Friday, March 4, 2016

3/5/16 - Tabata Saturday


  • Tabata (20 sec work, 10 sec rest)
  • 8x per movement, 4 minutes each. rest 1 minute between movements for a total of 25 minutes

  • Burpee Pullups CF / Plate burpees for BC

  • Air Squats

  • KB American Swings (53/35)

  • Box Jumps (24"/20")

  • Ring Dips / Box Dips

  • Cool down: 800 M run

Thursday, March 3, 2016

3/4/16 - Open WOD 16.2

A. Hip and front rack mobility work.

Then

B. warmup:

pushups, good morning, double unders (The Training Pit)

warmup:
2 rounds

5 pushups
5 empty bar good mornings
15 double unders / or practice

C. then squat clean tech work


D. CrossFit Games Open 16.2

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

Wednesday, March 2, 2016

3/3/16


  • A. Back Squat 3-3-3-3-3

  • B. 5 rounds

  • 10 Toes to bar / 15 v-ups
  • 10 Burpees
  • 200 M run

  • C. Plank hold 1 min on, 1 min break x3

Tuesday, March 1, 2016

3/2/16


  • warmup: 2 rounds

  • 10 med ball clean

  • 1 wall walk + 3 handstand shrug (https://www.youtube.com/watch?v=1-efrso7nbI&feature=youtu.be)

  • 30 double unders / or practice them for 30 seconds

  • A. Push/Split Jerk 3-3-3-3-3

  • B. 2-4-6-8-10-12

  • Front Squat (115/75)
  • Push Press
  • Row Calories

Monday, February 29, 2016

3/1/16


  • warmup: power clean tech work

  • A. High hang, mid thigh hang, below knee hang power clean at 70% 5x1

  • B. 1 minute on, 1 minute off x5

  • 30 double unders / 40 singles
  • AMRAP with time remaining Squat Snatch (155/105)

  • rest 3 minutes

  • 4 rounds

  • 30 double unders / 40 singles
  • Squat Snatch (155/105)

Sunday, February 28, 2016

2/29/16 - Mary or Cindy


  • warmup: ankle mobility then power snatch technique work

  • A. Power Snatch (1RM for day in 15 minutes)

  • B. 20 minute AMRAP of one of the following

  • Cindy 

  • 5 pullups
  • 10 pushups
  • 15 air squats

  • or Mary

  • 5 HSPU
  • 10 alt. Pistols
  • 15 pullups

Friday, February 26, 2016

2/27/16


  • coaches warmup

  • partner wod, 2 or 3 people

  • 7 rounds

  • 20 Push Press (95/65) (or KB for BC)
  • 20 KB American Swings (70/53)
  • 200 M run buddy carry / scale down to running together if needed

Thursday, February 25, 2016

2/26/16 - Open WOD 16.1


  • WARMUP

  • teams lined up in similar count.

  • One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back...etc

  • do this until everyone has finished the combo TWICE
  • SAVE
  •  
  • A. hip mobility (The Training Pit)

  •  
  • B. CrossFit Games Open 16.1

  • 20 Minute AMRAP

  • 25 Ft OH Walking Lunge 95#/65#
  • 8 Bar Facing Burpees
  • 25 Ft OH Walking Lunge
  • 8 C2B Pull-Ups

  • *Jump over the bar after each burpee
  • *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Wednesday, February 24, 2016

2/25/16


  • A. Clean Shrug Pull 5-3-3-1-1

  • B. 3 rounds

  • 13 Toes To Bar
  • 3 Rope Climb / modify only going up 2 pulls (which varies per individual)  OR seated to standing modification
  • 400 m run

  • C. 20 (10 L / 10 R) turkish getups - AHAP


Tuesday, February 23, 2016

2/24/16 - Open WOD 11.2


  • warmup - snatch tech work

  • A. Squat Snatch 1RM, 15 min cap

  • B. ankle mobility

  • C. 15min AMRAP

  • 9 Deadlifts (155/100lbs)
  • 12 Pushups (Hand Release)
  • 15 Box Jumps (24"/20")

Monday, February 22, 2016

2/23/16 - Open WOD 12.5


  • A. Pendlay Row 3-3-3-3-3

  • B. Complete as many reps as possible in 7 minutes following the rep scheme below:
  • (100/65) Thruster, 3 reps
  • 3 Chest to bar Pullups
  • (100/65) Thruster, 6 reps
  • 6 Chest to bar Pull-ups
  • 100 pound Thruster, 9 reps
  • 9 Chest to bar Pull-ups
  • 100 pound Thruster, 12 reps
  • 12 Chest to bar Pull-ups
  • 100 pound Thruster, 15 reps
  • 15 Chest to bar Pull-ups
  • 100 pound Thruster, 18 reps
  • 18 Chest to bar Pull-ups
  • 100 pound Thruster, 21 reps
  • 21 Chest to bar Pull-ups...
  • This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

  • ** rest 5 minutes**

  • C. AMRAP 7 minutes

  • 12 Thrusters (100/65)
  • 3 Bar muscle ups / modify to 3 C2B pullups

Sunday, February 21, 2016

2/22/16 - Grace


  • A. Front Squat 5-3-3-1-1

  • B. Grace

  • 30 clean (any kind) and jerk (135/95)

  • rest 3 minutes

  • C. 6 rounds

  • 250 M row
  • 20 KB russian swings (70/53)
  • 30 Double unders

Friday, February 19, 2016

2/20/16


  • 1000 M Row / 800 M Run
  • 50 Box Jumps (24"/20")
  • 50 Front / Goblet Squat (115/75)
  • 1000 M Row / 800 M Run

Thursday, February 18, 2016

2/19/16


  • A. Band Sprints 40 M x3 per athlete 
  • *2 minute rest after each set

  • B. AMRAP 20

  • 10 Burpees
  • 10 / 7 Bike cals
  • 10 Med Ball Situps (20/14)


Wednesday, February 17, 2016

2/18/16


  • A. Weighted Pushups 3-3-3-3-3

  • B. 3 rounds

  • 400 M run
  • 30 pullups
  • 10 OHS (135/95)

  • C. Hollow Rock accumulate 3 minute hold on running clock


Tuesday, February 16, 2016

2/17/16 - Open 11.3


  • A. Deadlift 3-3-3-3-3

  • B. AMRAP 5 minutes of:

  • Squat clean (165/110)
  • Jerk (165/110)

  • **note: may Cluster (clean into thruster)

  • ** 3 minute rest

  • C. 2 rounds

  • 100 double unders / or lateral hops / 200 singles / 
  • 3 rope climbs / modified seated to standing or half way up

Monday, February 15, 2016

2/16/16 - Open WOD 14.4


  • warmup

  • 400M run
  • 10 good mornings (empty bar)
  • 10 hang power cleans
  • 10 thrusters

  • A. Reverse Lunge 5x3 (per leg) (10 minute cap)

  • B. skill work: fine tune t2b or ring MU depending on athlete group (10 minutes)

  • C. Open WOD 14.4 - 14 minute AMRAP

  • 60-calorie row 
  • 50 toes-to-bars
  • 40 wall-ball shots (men:20 & 10 ft / women 14# & 9 ft)
  • 30 cleans (135/95)
  • 20 muscle-ups

2/15/16 - JT


  • warmup: squat clean and jerk technique

  • A. Squat Clean and Jerk 1RM in 15 mintues

  • B. JT > 21-15-9

  • HSPU
  • Ring dips
  • Push-ups

Friday, February 12, 2016

2/13/16


  • coaches warmup

  • 5 rounds

  • 5 bar muscle up (rx) / 5 C2B pullups work on pulling high for bar MU transition/ Ring Row for BC
  • 10 Kb russian (70/53)
  • 15 Air Squats
  • 200 M run with wall hurdle


Thursday, February 11, 2016

2/12/16

  • 20 min AMRAP

  • Teams of 2 or 3
  • in the time in takes partner 3 to run 400M, partners 1 and 2 will row (max cal) and sled push max distance (50M up and 50M back)

  • *set up rowers outside for easier transition

  • partner 1: Sled Push (heavy but keep feet moving)
  • partner 2: Row for calories
  • partner 3: 400 M Run

  • *rotate after each 400M run

Tuesday, February 9, 2016

2/11/16


  • A. Shoulder Press: 5-3-3-1-1

  • B. Skill: Rope Climb

  • C. EMOM 12

  • 3 Deadlift (275/175)
  • 6 Box Jumps (30"/24")
  • 1 Rope Climb / seated modified / 3x strict pullups

  • rest 3 minutes

  • D. 50 Bike Cals for time

2/10/16 - Open WOD 14.1

A. Floor Press 5-3-3-1-1

B. Complete as many rounds and reps as possible in 10 minutes of:

30 double-unders
15 power snatches (75/45)

**rest 4 minutes**

C. core/skill work EMOM 6

Min 1: accumulate 20 sec L-sit (any style)
Min 2: 3 bar muscle ups or skill work progressions

Monday, February 8, 2016

2/9/16


  • WARMUP

  • 2  rounds not for time

  • 10 DL
  • 10 pocket hang power cleans
  • 10 front squats
  • 10 good mornings

  • *performed with an empty bar*

  • A. Romanian Deadlift 5-5-5-5-5

  • B. 21-18-15-12-9-6-3 reps for time of:

  • thrusters (95/65)
  • Burpees

Sunday, February 7, 2016

2/8/16 - Helen


  • warmup: snatch position warmup

  • A. POWER Snatch Position work (pause high hang, mid thigh, below knee) 70% 5x1 per complex

  • B. Helen

  • 3 Rounds  
  • 400m Run  
  • 21 Kettlebell American Swings 53# / 35#  
  • 12 Pullups

Friday, February 5, 2016

2/6/16


  • warmup: coaches choice

  • teams of 2

  • 6 rounds

  • 40 wall ball Med ball team toss over pullup bar, choose height each team, 20 per teammate

  • **(face each other on opposite ends of pullup bar, perform wall ball and throw over pullup bar to teammate)

  • 400 Med Ball run switch as needed

Thursday, February 4, 2016

2/5/16


  • warmup: 250M row steady pace

  • A. 500M row relay x3 per person, switch teams if necessary

  • B. Tabata 20 seconds on, 10 seconds off 

  • x8 per movement before advancing to the next movement.

  • KB swings (53/35)
  • single KB front rack lunges (53/35)
  • bike calories
  • situps

Wednesday, February 3, 2016

2/4/16


  • Warmup with Empty Bar

  • 3 rounds

  • 5 good mornings
  • 5 snatch grip behind the neck STRICT press
  • 5 OHS

  • A. Back Squat 5-5-5-5-5

  • B. 

  • 1-2-3-4-5-6-7-8
  • Squat Snatch (165/95) *Rx or AHAP (as heavy as possible)

  • *30 double unders after each snatch set. Use these sets to practice dubs if you do not yet have them OR you can scale the reps down to 20 or even 10. The idea is to practice these until the CrossFit open comes around in just 4 weeks!

  • C. cool down: 1 min plank/rest x5

Tuesday, February 2, 2016

2/3/16 - Open WOD 12.3


  • Air Squats, strict T2B, 100 M run (The Training Pit)

  • WARMUP

  • 3 rounds

  • 7 air squats
  • 5 strict toes to bar
  • 100 M run

  • A. Shoulder and Ankle mobility work
  • B. Skill work - Toes To Bar

  • C. Open WOD 12.3 (go hard on this test)

  • 18 Minute AMRAP of:

  • 15 Box Jumps (24"/20")
  • 12 Shoulder to Overhead (115/75)
  • 9 ToesToBar (T2B)

Monday, February 1, 2016

2/2/16


  • A. Push Press 3-3-3-3-3

  • B. 6 rounds

  • 5 Front Squats (205/125)
  • 3 Ring Muscle Ups / 2x C2B

  • rest 5 minutes

  • C. Row 2k (as fast as possible)


Sunday, January 31, 2016

2/1/16 - Rankel


  • warmup: power clean technique with empty bar led by coaches

  • A. Power Clean EMOM 12, build to day's 1RM

  • B. Rankel

  • 20 Minute AMRAP of:
  • 6 Deadlifts (225/155)
  • 7 Burpee Pullups
  • 10 Kettlebell Swings (70/53)
  • 200m Run

Friday, January 29, 2016

1/30/16


  • 5 rounds

  • 12 Front Squat  (115/75) / Goblet Squat *as heavy as possible*
  • 12 burpees
  • 400 M run

Thursday, January 28, 2016

1/29/16


  • Single Arm KB/DB Row 3x8 per arm

  • 30-20-10

  • Row Calories 
  • Toes to Bar / V-ups
  • High *pocket* Hang Power Snatch (75/45)


Wednesday, January 27, 2016

1/28/16


  • WARMUP

  • 2  rounds not for time

  • 10 DL
  • 10 pocket hang power cleans
  • 10 front squats
  • 10 good mornings

  • *performed with an empty bar*

  • Front Squat 5-5-5-5-5

  • AMRAP 7
  • 3 Lateral Bar burpees
  • 1 Power Cleans (205/125)

  • rest 3 min

  • AMRAP 7
  • 3 Pullups
  • 3 power cleans (155/105) *should be lighter weight*

  • D. core: EMOM in groups of 2 for 10 minutes perform 6 around the world (3 per side) each partner

Tuesday, January 26, 2016

1/27/16


  • A. Squat Clean EMOM 8 minutes, then Every 2 minutes for 8 minutes 1RM

  • B. 5 rounds

  • 4 Alt DB Snatches (70/55)
  • 6 Box Jumps (30"/24")
  • 10/7 Assault Bike Calories

Monday, January 25, 2016

1/26/16


  • A. Reverse Back Rack Lunges 3x5 per leg

  • B.

  • 800 M run
  • 20 KB American Swings (70/53)
  • 4 rope climbs / seated to standing or 3x strict pullups
  • 400 M run
  • 15 KB American Swings (70/53)
  • 3 rope climbs / seated to standing or 3x strict pullups
  • 200 M run
  • 10 KB American Swings (70/53)
  • 2 rope climbs / seated to standing or 3x strict pullups
  • 100 M run
  • 5 KB American Swings (70/53)
  • 1 rope climbs / seated to standing or 3x strict pullups


Sunday, January 24, 2016

1/25/16 - DiAnnie


  • Pendlay Row 5-5-5-5-5

  • Diane

  • 21-15-9
  • Deadlifts (225/135)
  • HSPU

  • Annie

  • 50-40-30-20-10
  • Double-unders  
  • Sit-ups


Wednesday, January 20, 2016

1/21/16


  • Warmup 3 round NFT

  • 2 Wall Walk/Climb
  • 5 Empty Bar Pwr clean and jerk
  • 100 M run

  • A. Push or Split Jerk find 1RM (15 min cap)

  • *athletes should only be doing split jerk if they have proper form and technique

  • B. 1 min on, 1 min break x6 rounds. Accumulate total H. Sqt clean reps

  • 30 Double Unders / 60 singles / 30 lateral hops
  • AMRAP Hang Squat Clean (185/105)

  • C. EMOM 7

  • 20 sec L-sit hold (any kind ring, hanging, or stationary)

  • 3 bar MUs (or practice MU, or C2B pullup) can scale down reps or use modifications to perform C2B

Tuesday, January 19, 2016

1/20/16


  • warmup: hang PS tech work

  • A. EMOM for 8 minutes, 1 Hang Power Snatch

  • then Every 2 minutes for 8 minutes to find 1RM of day

  • Chipper

  • 50 Pullups
  • 40 box jumps (24"/20")
  • 30 HSPU
  • 20 Power Snatch (135/95)
  • 10 OHS (135/95)
  • 5 rope climbs / 10 strict pullups

Monday, January 18, 2016

1/19/16


  • warmup: hang power clean tech work

  • A. EMOM for 8 minutes, 1 Hang Power Clean

  • then Every 2 minutes for 8 minutes to find 1RM of day

  • B. AMRAP 14

  • 10 alt DB snatches (55/35)
  • 10 Toes to Bar / modify with v-ups
  • 100 M run


1/18/16 - Coe


  • A. Deadlift 5-5-5-5-5

  • B. 10 rounds

  • 10 Thrusters (95/65)
  • 10 Ring Pushups


Friday, January 15, 2016

1/16/16


  • teams of 2 or 3 

  • 200M /300M double kb/db lunges (44s/25s) *switch as needed*

  • 100 M run *together*

  • 200M /300M double kb/db lunges (44s/25s) *switch as needed*

  • 200 M run

  • 200M /300M double kb/db lunges (44s/25s) *switch as needed*

  • 400 M run

  • 200M /300M double kb/db lunges (44s/25s) *switch as needed*

  • 800 M run


Thursday, January 14, 2016

1/15/16


  • WARMUP

  • teams lined up in similar count.

  • One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back...etc

  • do this until everyone has finished the combo TWICE

  • A. Turkish Getup 1RM per arm, 12 minutes 

  • B.

  • 30 Box Jumps (30"/24")
  • 45 situps
  • 60 HR pushups
  • 45 situps
  • 30 Box Jumps (30"/24")

Wednesday, January 13, 2016

1/14/16


  • warmup: 2 rounds

  • 10 mountain climbers
  • 10 air squats
  • 5 sotts press with pvc or empty barbell
  • 100 M run

  • A. Thruster (off rack) 3-3-3-3-3 

  • B. 5-10 minute SKill/Progression work: Pistols - work with athletes on different modifications from most difficult to easiest (elevated heel, on top of box, pistol onto box sit, using rig for assistance) 

  • C. 2 rounds

  • 20 alternating Pistols / any modification is same rep count / Goblet squats (55/35) will be 30 reps
  • 20 Ring Dips / stationary dips / box dips will be 40
  • 30 OHS (75/45)
  • 400 M run


Tuesday, January 12, 2016

1/13/16


  • WARMUP

  • 2  rounds not for time

  • 10 DL
  • 10 pocket hang power cleans
  • 10 front squats
  • 10 good mornings

  • *performed with an empty bar*

  • A. 9-6-3

  • Power Cleans (135/95)
  • Front Squat
  • Push Jerk

  • *5 min cap*

  • B. At minute 8 begin...

  • 5 min AMRAP
  • 3 burpee box jumps (24"/20")
  • 3 ring muscle ups / modify with bar MU / or 8 C2B pullups

  • rest from min 13-18. 

  • C. At 18 minutes begin. Cap at 28 min

  • 20 Cal Row
  • 20 T2B
  • 400 M run
  • 20 T2B
  • 20 Cal Row

  • ** Thank you CrossFit Nordic (Sweden) and CrossFit Linchpin for the awesome WOD!!**


  • Core: 1 min spiderman plank (perform 16 8L/8R continue plank for full minute, 1 min break x5

Sunday, January 10, 2016

1/11/16


  • WARMUP

  • Shoulder and hip mobility then...

  • 2 RNFT
  • 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
  • 10 Supermans
  • 10 Pushups

  • A. Floor Press 3-3-3-3-3

  • B. 150 Wall Balls (20/14)

  • C. core: 50 around the world for time

Friday, January 8, 2016

1/9/16


  • 4 rounds

  • 7 Burpees
  • 14 KB American Swings (70/53)
  • 21 Getup Situp (45/25)
  • 200 M run

Thursday, January 7, 2016

1/8/16


  • Warmup: 200 M run. 100 M run at 80%. 50 M sprint. 

  • A. Band Sprints 40m x3 per athlete

  • B.

  • 5 Thrusters (115/75) / BC use double KB/DB
  • 30 Double Unders / jumping jacks
  • 10 Thrusters (115/75) / BC use double KB/DB
  • 30 Double Unders / jumping jacks
  • 15 Thrusters (115/75) / BC use double KB/DB
  • 30 Double Unders / jumping jacks
  • 20 Thrusters (115/75) / BC use double KB/DB
  • 30 Double Unders / jumping jacks
  • 25 Thrusters (115/75) / BC use double KB/DB
  • 30 Double Unders / jumping jacks

Wednesday, January 6, 2016

1/7/16


  • warmup: squat snatch technique work with coaches

  • A. Squat Snatch 1RM in 15 minutes

  • B. EMOM 21 minutes

  • min 1: 12 T2B / 15 v-ups
  • min 2: 12 Ring Dips / Stationary Dips / 2x for box dips
  • min 3: 12 Box Jumps (24"/20")

  • scale reps up or down as needed*


Tuesday, January 5, 2016

1/6/16


  • warmup: clean and jerk tech work with empty barbell

  • A. Clean and Jerk EMOM, 15 minutes increasing weight. May skip a few minutes if necessary at 90% or higher

  • B. 

  • 1000 M row
  • 800 M run
  • 2 mile bike

Monday, January 4, 2016

1/5/16


  • Warmup with Empty Bar

  • 3 rounds

  • 5 good mornings
  • 5 snatch grip behind the neck STRICT press
  • 5 OHS

  • A. Push Press 5-5-5-5-5

  • B. AMRAP ladder 12 minutes
  • 2,4,6,8,10... OHS (135/95)

  • 1,2,3,4,5...Bar Muscle Up / 2x C2B pullups

  • C. Core/skill: accumulate 3 minutes of hollow rock hold. Perform 20 UB double unders every break or practice them for 20 seconds during break before continuing hollow rock

Sunday, January 3, 2016

1/4/16 - DT


  • Warmup with Empty Bar

  • 3 rounds

  • 5 good mornings
  • 5 snatch grip behind the neck press
  • 5 OHS

  • DT

  • 5 Rounds for time:

  • 12 Deadlifts, 155# / 105#
  • 9 Hang Power Cleans, 155# / 105#
  • 6 Push Jerks, 155# / 105

  • Core work:

  • accumulate a total of 3 minutes on L-Sit (On Ring, Hanging, or Box). Perform or 20 unbroken double unders every rest or practice!!

Friday, January 1, 2016

1/02/16 - First Pit WOD of 2016!


  • Team WOD (2 or 3 people)

  • one partner MUST BE PLANKING at all times, teams of 3 may have 2 people working at the same time. Switch between planks and reps at teams' discretion. 

  • 100 (150 for 3 people) Toes To Bar / 150 (200 for teams of 3) V-ups
  • 800 M (1000 M for teams of 3) Buddy Carry
  • 140 (210 for 3 people) Push Press (115/75) / Double KB/DB for BC