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WOD:

1. 3 RFT:
30 Calorie Row
30 KBS, 53,35
30 BJ, 24/20

2. Flexibility
work on some variation (or several variations) of a split for 10 minutes

Action from this Tuesday!

Action from this Tuesday!

 

WOD:

1. Jerk
Take 15 min and build to a 1RM Jerk

THEN:

2. Squat
5RM Back Squat
5RM Front Squat

AND/OR

2. With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood
One partner completes all 20 reps of a movement while the other rests then switch.

 

image (2)

 

WOD:

1. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

2. “Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB

WOD:

1.) In 25 min establish:
7RM Back Squat
7 RM Front Squat

 

2.) 3-5 Rounds of:
Max Effort Strict Pull-ups
Max Effort Bench Press @ 70%
Max Effort Kipping Pull-ups
Max Effort Push-ups
*Move from one movement to the next without rest.
*Rest as Needed between rounds.

WOD:

1. 3 RFT:
75 Double Unders
500m Row
25 Overhead Squats (75/55)

 

COMPETITORS:
1. Bench Press
5×6, build to heaviest 6

2. Squats
10×3 Front Squats, across

 

WOD:

1.) OH Walking Lunge: 4 x 14 steps
Use any object you wish but make the weight challenging for 14 steps.

 

2.) Pressing Weaknesses: 5 x 5-8 reps
Choose a upper body weakness, i.e; HSPU, Ring Dips, Push-ups, Push-Jerk. 5 sets of 5-8 reps. Add weight if you need to.

 

3.) Pulling Weaknesses: 5 x 5-8 reps
Same thing here for a pulling weakness, ie; Strict C2B, Muscle-ups, Rope Climbs, Rowing intervals.

OR

Make up a missed WOD

WOD:

1.) Deadlift
Take 15min and build to a Heavy 3 Rep Hand Release Deadlift

2.) Build to a Heavy Single:
Power Clean
Squat Clean

3.) EMOM x 7min
3 Squat Cleans (70%)


image (1)

 

WOD:

1. Row
500 meters for time

 

2. Strict Press Biathlon
800m Run

21 Unbroken* Strict Press, 115/75
800m Run
18 Unbroken* Strict Press, 115/75
800m Run
15 Unbroken* Strict Press, 115/75

*200m Run penalty must be completed any time the strict press is broken.

photo (14)

 

WOD:

1. Squat
5×7 Front Squats, across – stay on track we will be retesting your 1RM shortly.

2. “Karabel”
10 RFT OR 15 min AMRAP of:
3 Power Snatches, 135/95
15 Wall Balls

WOD:

1. Squats
10×3 Back Squats, across

2. 5 RFT
8 Strict TTB
8 DB Thrusters, 35/25
14 DB Walking Lunges, 35/25

 

COMPEITORS:

1. Jerk Complex
Push Jerk + Split Jerk, work up to a heavy set

 

WOD:

1.) For Time:
20 Wall-Ball Shots
4 Legless Rope Climbs
18 Wall-Ball Shots
3 Legless Rope Climbs
16 Wall-Ball Shots
2 Legless Rope Climbs
14 Wall-Ball Shots
1 Legless Rope Climb

 

OR

2.) Make up a missed WOD (equipment and space provided)

WOD:

1. Deadlift
3-rep Heavy

2. EMOMx14min
Odd:  7 Dead Lifts, 70% of 3-rep

Even:  200m Run (around Boynton sign)

 

COMPETITORS:

3 Sets of:
1 min Max Effort MU’s
1 min Max Effort Strict HSPU
1 min Rest

Squat
7×5 Back Squats, across

 

 


WOD:

1. Snatch
1RM

2. Squats
5×7 Back Squats, across

COMPETITORS:
3. “Jackie”
1K Row
50 Thrusters, 45
30 Pull ups

WOD:

1.) “Dinner Bell”
21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400m Run

 

COMPETITORS:

1. Snatch Complex
5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck

2. Squats
10×3 Front Squats, across

3. Pull ups
3 sets of 20 unbroken C2B Pull ups, rest as needed between sets

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WOD:

1. OHS
Heavy Single

2. Snatch Balance
Heavy Single

3. Squat Snatch
Heavy Single

4. Front Squat
7×5, across

*Spend 10-15 min on movements, don’t get caught up on PR’s, hit a heavy lift and move on*

WOD:

1. “Open Test”
AMRAP 20 of:

50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20
40 TTB
30 C2B
30 Burpees
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

 

 

 

WOD:

1. Snatch
1RM

2. 5 RFT:
7 Dead Lifts, 275/185
30 Air Squats
7 Strict HSPU

 

COMPETITORS:

3. Squat
5×7 Front Squats Across

4. Gymnastics Benchmark
Max unbroken strict C2B Pull ups

Free workout today at 10 am! Come check us out!

WOD:

By yourself or in teams of 2:

“Glen”
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
Glenn
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a StateDepartment security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Hey morning crew! NO 10 am workout today. We are running a 7am workout instead. Spread the word.  

 

WOD:

1. “Bullfrog”
Ascending Ladder for 7 minutes
20 DU, 1 Power Snatch(115/80)
20 DU, 2 Power Snatch
20 DU, 3 Power Snatch

2. Squats
10×3 Back Squats, across

July 31st, 2014

WOD:

1.) 10 min AMRAP:
20 Cal Row
20 Med Ball Sq Cleans
10 Deadlifts (you choose the weight)

2.) Make up a missed WOD from the week

July 30th, 2014

WOD:

1. Clean
1RM Power Clean

2.OT2:00 for 7 rounds:
5 Power Cleans (70%)
30 DU
7 Strict Pull ups (C2B if you can)

 

COMPETITORS
1. Squats
7×5 Back Squats, across

2. Press
EMOMx10: 2 Strict Shoulder Press

July 29th, 2014

WOD:

1. Snatch
EMOMx15

Min 1: 1 rep @ 30# under PR
Min 2: 1 rep @ 25# under PR
Min 3: 1 rep @ 20# under PR
Min 4: 1 rep @ 15# under PR
Min 5: 1 rep @ 10# under PR
Repeat 3x

2. For time:
20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute 5 Burpees.
Guys: 95#
Girls: 65#

 

 

July 28th, 2014

WOD:

1. “Helen”
3 RFT:
400m Run
21 KBS, (53/35)
12 Pull ups

 

COMPETITORS:

1. Squats
5×7 Back Squats Across

2. Bench Press
2RM

3. 5 RFT:
12 Bench Press (bodyweight/70% of bodyweight)
10 Strict C2B Pull ups

July 25th, 2014

photo (11)

WOD:

1. “The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″ – Games Standards

 

COMPETITORS:
1. Squat
10×3 Front Squat, across

2.  Complete As Many Reps As Possible in:
1 minute of Power Snatches, 135/95
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Power Clean and Jerks, 155/105
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Dead Lifts, 225/155
1 minute rest
1 minute of Muscle ups

 

Check out games.crossfit.com for live coverage of the 2014 games, pretty intense!

 

WOD:

1.) 2 Rounds for total reps:
2 min AMRAP: Double Unders
2 min AMRAP: KB Swings (70/53)
2 min AMRAP: HR Push-ups
1 min REST

 

2.) Active Recovery:
Run, Row, or work on mobility limitations for remainder of the time.

July 23rd, 2014

WOD:

1. Team Strongman Style
Teams of 2-4 athletes complete as many sets as possible in 8 mins at each station
100′ Dogsled Sprint
100′ Farmer’s Carry
Giant Tire Flips
100′ Back Rack Barbell Carry
Heavy Push Press
One athlete works at a time. 50′ is length of gym. You choose the weight, but make it heavy. Rest 2 minutes between stations.

 

COMPETITORS:
1. Squats
7×5 Front Squats

2. Power Cleans
EMOMx7: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute.

 

July 22nd, 2014

Colbs

Colbs

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WOD:

1. “Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

2. Gymnastic Skills
50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU

Extras:

1. Strength
4×10 Barbell Bent Over Row (Heavy as possible, make these strict rows)

 

July 21, 2014

IMG_0191

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WOD:

 
1. “Sugar Daddy”
21-15-9 Dead Lifts, 225/155
400m run between sets

 

COMPETITORS:

1. Snatch
Work up to a heavy Squat Snatch from the low hang (below knees)

2. Sqauts
5×7 Front Squats, across

 

 

 

 

 

 

 

 

July 18th, 2014

WOD:

1. “Snake Bite”
21-15-9:
Squat Snatches, 95/65
C2B Pull ups

COMPETITORS:
1. Squats
10×3 Back Squats, across

2. Press
5×5  Strict Press, climbing

 

July 17th, 2014

“Do what others won’t…so you can do what others can’t”

WOD:

1.) Active Recovery
Row 2000m; Try and increase your pace every 500m.

2.) 20 min skill work of choice.
Work on a weakness of choice. Keep things focused on mechanics.

OR

3.) Make up a missed WOD from the week.

July 16th, 2014

WOD:

 

1. Take 15 min and warm up accordingly for Deadlifts. 


2.  EMOMx15

Min 1:  6 Deadlifts at ~ 60% of 1RM
Min 2:  :40 Hollow Hold
Min 3:  10 Strict TTB

 

COMPETITORS:

1.  Squat
7×5 Back Squats, across

 

July 15th, 2014

WOD:


 1. “Tiger Blood”

3 RFT:
10 Clean and Jerks, 135/95
400m Run

2.  C2B Progression
7 sets of 7, :60 rest between sets

 

COMPETITORS:

1.  20 Rep Max
20 rep unbroken Shoulder to Overhead –  It’s ok to pause.  A broken set is defined as dropping the bar.

July 14th, 2014

COMPETITORS:

1.  Squat
5×7 Back Squats, across

2.  Bench Press
10×3, climbing

 

WOD:

“The Admiral”
3 RFT:

20 Burpee Pull ups - bar should be about 6′ above max reach
20 Front Squats, 155/105

20 Box Jumps, 24/20

 

 

July 11th, 2014

WOD:

1.  Front Squat
10×3, across


3.  
Press
5×3 Push Press, climbing


3.  “Team Nukes”
Teams of 2 complete:

8 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 8 minute mark start:
10 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)
at the 18 minute mark start:
12 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)

 

July 10th, 2014

WOD:

1.) Active Recovery
Spend 20 min on moderate intensity row and/or mobility drills.

2.) 20 min skill work of choice.
Bring a old tee and get outside and flip some tires or work on a weakness of choice. Keep things focused on mechanics.

OR

3.) Make up a missed WOD from the week.

July 9th, 2014

“The pessimist sees difficulty in every opportunity, and the optimist sees opportunity in every difficulty”

WOD:

1.  Overhead Squat
1RM

2.  Squat
7×5 Front Squats, across


3.  EMOMx15

Min 1:  7 OHS with 3 second pause at the bottom, you choose the weight
Min 2:  :45 Elbow Plank hold
Min 3:  7 Strict C2B Pull ups

 
COMPETITORS
4.  Deadlift
2×10

July 8th, 2014

WOD:

1.  “Black & Blue”
5 RFT:

10 Power Cleans, 135/95
10 Burpees

2.  Press
A.  5-4-3-2-1 Bench Press

B.  2×20 Dumbbell Strict Press

3.  C2B Progression
7 sets of 6, :50 rest between sets
We are repeating this C2B Progression.  If you missed it the first time – DO IT now.  C2B Pull ups are a game changer in the Open.  In other words you to have to excel at them to be able to compete.  If you have already completed this entire progression (you can compete 7 sets of 10 unbroken with :40 rest between) then you should repeat it with the next level of difficulty, ie: butterfly or strict or weighted.

July 7th, 2014

WOD:

1.  Snatch
1 RM Power Snatch

2.  Squat
5×7 Front Squats

All sets should be challenging. Rest 2 min between sets.

3.   “Ultimate Warrior”
21-15-9 reps of:

Thrusters 135/95
Bar Muscle ups