WOD / BLOG

Thursday

Skill: 15:00 on kipping pull up WOD: The Longest Mile 4 Rounds for Time 10 Burpees 100 meter Run 10 Air Squats 100 meter Run 10 Push-Ups 100 meter Run 10 Sit-Ups 100 meter Run

Can't Stop, It's Wednesday

Sprints x 10 :30 ON :30 off WOD: “Rest Stop” 5 Minute Window… 600m Run + 1 Rd of Cindy AMRAP Squat Cleans (135/95) 5 Minute Window… 400m Run + 2 Rds of Cindy AMRAP Squat Cleans (155/105) 5 Minute Window… 200m Run + 3 Rds of Cindy AMRAP Squat Cleans (185/135)

Tuesday Overreaction

Press Complex Build to a Heavy: 2 Push Presses 3 Push Jerks WOD “Overreaction” 15-12-9: Push Press (115/85) Weighted Box Step-Overs (50/35 to 24″/20″) .. Directly into: 15-12-9: Push Jerks (115/85) Box Jump Overs (24″/20″)

Monday Get It

2K Row - Record this time Objective to finish in 7:00 Squat Snatch Complex On the 1:30 x 5 Sets: Pausing Hang Squat Snatch Pausing Low-Hang Squat Snatch Hang Squat Snatch Low-Hang Squat Snatch Front Squat 3 Sets of 2 2 Sets of 2

Halloween Murph

Join us for Murph on Halloween. Come in any time between 7 AM and 11AM and get it done. All Murph retail will be 50% OFF for the day!

Saturday for Time

For Time: 50 Double Unders, 20′ Handstand Walk, 50 Sit-ups, 20′ Handstand Walk 40 Double Unders, 20′ Handstand Walk, 40 Sit-ups, 20′ Handstand Walk 30 Double Unders, 20′ Handstand Walk, 30 Sit-ups, 20′ Handstand Walk 20 Double Unders, 20′ Handstand Walk, 20 Sit-ups, 20′ Handstand Walk 10 Double Unders, 20′ Handstand Walk, 10 Sit-ups, 20′ Handstand Walk Directly Into 100 Single Arm Alternating DB Clean and Jerks

Friday the 20 Something

“Twenty-Something” AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row

Open Thursday

“Open 19.5” 33-27-21-15-9: Thrusters (95/65) CTB Pull-Ups

Waterlogged Wednesday

“Waterlogged” For Time: 1,000 Meter Row Directly into: 30 DB Snatches, 15 Burpee Box Jump Overs 20 DB Snatches, 10 Burpee Box Jump Overs 10 DB Snatches, 5 Burpee Box Jump Overs Dumbbell – 50/35 Body Armor 4 Unbroken Sets: 6 Weighted Pull-Ups 12 Barbell Good Mornings 15-21 GHD Sit-Ups Max Effort L-Sit Rest 2:00 between efforts.

Tuesday JT

Midline Strength: 4 Rounds Not For Time Uneven farmer carry RX 70 & 55/ 35 & 25 End of Driveway and back, change at the end of the driveway Glute bridges (weighted) x 15 30 Hollow Rocks WOD: “Strict JT” 21-15-9: Strict Handstand Push-ups Strict Ring Dips Push-ups

Get Legs on a Monday

Snatch Primer [On the 0:00] On the 2:00 x 4 Sets: 1 Low Hang Snatch Pull 1 Low Hang Snatch High Pull 1 Low Hang Squat Snatch 1 Overhead Squat Snatch Complex [On the 10:00] On the 1:30 x 7 Sets: 1 Low Hang Squat Snatch 1 Overhead Squat WOD: “Jackie Legs” For Time: 70/50 Calorie Row 30 Chest to Bar Pull Ups 50 Overhead Squats (115/85)

Saturday Mixer

“Cement Mixer” Every 3 Minutes x 10 Rounds: 300 Meter Run +1 Power Clean Add 1 power clean every round Rx- 155/125 F- 135/105 L- 115/85

Friday Jams

Strength: Tempo RDL 42X3 (:04 up- :02 bottom- :03 back to top) 15:00 to Build to heavy 5 WOD: “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 155/105

Winning Thursday

Strenth: 21-18-15-12-9 Dips Rx- Ring Dip F- Box Dip L- Parallette Dip WOD: “Minute to Win It” 5 Rounds: 1 Minute Max Burpees 1 Minute Max Kettlebell Swings (70/50) 1 Minute Max Calorie Row Erg 1 Minute Rest

Wednesday with a Poker Face

Strength Strict Press: 15 minutes to build to a heavy single WOD: “Poker Face” 3 x AMRAP 5’s, Resting 5:00 between: 400m Buy-In, into AMRAP: 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24″/20″) 400m Buy-In, into AMRAP: 9 Front Squats (135/95) 6 Burpee Box Jump Overs (24″/20″) 400m Buy-In, into AMRAP: 6 Front Squats (155/105) 6 Burpee Box Jump Overs (24″/20″)

Twofer Tuesday

Strength 6 x 12/ leg Weighted Bulgarian Split Squat RX- 30/20 WOD: 25-20-15-10 Toes to bar Hand Stand Push Up

Spacey Monday

Bench Press 6 x 5 w/ a :02 Pause at the bottom (on the chest) WOD: “Space Cadet” 21-18-15-12-9-6-3: Double Dumbbell Squats (50’s/35’s) 200m Run

Friday Floor It

Clean and Jerk Complex On the 2:00 x 5 Sets: 2 Low Hang Squat Cleans 1 Push Jerk 1 Split Jerk WOD: “Floor It” On the 5:00 x 5 Rounds: 100′ Handstand Walk or :90 Handstand Hold (Total) 5 Power Clean and Jerks (185/135) 15/12 Calorie Row or Bike

Thursday with Chelsea

Skill: Pull Up: 5 x 5 Negative Pull Up @ :03 WOD: Chelsea EMOM for 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats

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