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Reminder, this Friday we are doing “Todd WOD 55″ Workout start times and post workout celebration discussed at the box.  

 

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WOD:

1. “Tosh Sprints”
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time
Repeat this cycle for three rounds.

 

EXTRAS:

1. 3 RFT:
25′ Double KB Front Rack Walking Lunge, 1.5-pood/1-pood
1 Legless Rope Climb
25 GHDSU
1 legless Rope Climb

WOD:

1. AMRAP 10:
50 Bar Facing Burpees
30 Power Snatches, 135/95
10 Muscle ups

 

COMPETITORS:
1. Squats
5×5 Front Squats, Across

2. Snatch Complex
Slow Snatch Deadlift + Hang Snatch High Pull + Hang Squat Snatch – work up to a heavy set

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WOD:
1. 7 RFT:
7 C2B Pull ups or 2 Muscle ups (pick the one you need to work on more)
7 Push Jerks, 155/105
7 Burpees

COMPETITORS:
1. Squat
10×2 Box Squat with bands, across


WOD:

1. Overhead Squat
work up to a heavy single

2. Snatch Balance
work up to a heavy single

3. Hang Squat Snatch
work up to a heavy single

 

COMPETITORS:
4. Squats
3×3 Front Squats, across

5. Row
5x300m Row, 1 minute rest between rounds

Linds

Linds

 

WOD:

1. 7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 315/210
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU

2. EMOMx20
Odd: 5 Muscle ups
Even: 5 Bench Press

OR

2.  Muscle ups
20 Muscle ups for time, every time you break rest for 1 full minute

 

COMPETITORS:
1. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

 

Dave, Ian, Olivia, Dakota, Molly, Lindsey, John

Dave, Ian, Olivia, Dakota, Molly, Lindsey, John

WOD:

1. For Time:
30 Calorie Row
30 Barbell Facing Burpees
30 Hang Power Cleans, 135/95

 

COMPETITORS:
Squats
3×5 Back Squats, across

2. Pause Squats
3×3 Double Pause Front Squats, Pause for 10 seconds at the bottom and 5 seconds half way up.

3. Ring Extensions – demo video
2×10 alternating arms – pause 1-2 seconds at extension
2×5 double arms – pause 1-2 seconds at extension

Reminder, Saturday we will be meeting at 10am at Cliff Haven beach for a beach workout. Bring regular workout shoes and a suit to swim, swim goggles if you would like.  

WOD:

1. Squat
Take 15 min and establish a heavy 1 rep Front Squat

2. “Tequila Montoya”
3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65

Weather permitting, this Saturday we are planning a beach workout at 10am instead of a 10am and 11am workout at the gym. More info about location and what to bring coming soon. Spread the word.

WOD:

1.) For max reps:
2 min AMRAP: DU’s
2 min AMRAP : Ab-mat-situps
2 minAMRAP: DU’s

 

2.) 3-5 Rounds of:
BHTN Strict Press: 8-10 Reps
Strict Ring Dips: 8-10 Reps
Bench Press: 8-10 reps
Rest 3 min between rounds

 

 

 

WOD:

1. Squats
3×3 Pause Front Squats, hold the bottom position for 10 seconds

2. “The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

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Molly

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WOD:

1. For Time
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65

 

COMPETITORS:

1. Snatch
A. 5 sets of 1 Snatch Pull at 1RM Snatch weight
B. 5 sets of 2 Snatch Deads at 1RM Snatch weight

NO 6AM or 7:30AM WORKOUTS TODAY. HAVE A GREAT LABOR DAY!

 

WOD:

1. Squat
1RM Back Squat

2. Row
500m easy
500m hard
500m easy
500m hard
This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.

 

EXTRAS:
1. For time
5 Clean and Jerks, 205/145
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
Row 500m
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
5 Clean and Jerks, 205/145

WOD:

1. Squats
EMOMx10: 1 Front Squat, Across

2. EMOMx14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups

 

COMPETITORS:
1. Accessory Work
NOT for time:
200m Double KB Farmers Carry, 2pood/1.5pood
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 GHDSU
100m Double KB Overhead Walk, 2pood/1.5pood
20 GHDSU
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Double KB Farmers Carry, 2pood/1.5pood

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%)


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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.

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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

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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.