WOD – February 5, 2020

Work Out of the Day


Clean 1-1-1-1-1-1-1

then,

“Clean Wheels”

5 rounds for time of:
10/8 L pullups
5 squat cleans
10/8 calorie bike
5 squat cleans
2 minute rest
*Weights – R1 = 135/95lb.  R2 = 155/105lb.  R3 = 175/115lb.  R4 = 155/105lb.  R5 = 135/95lb.  

Post loads and time to beyond the whiteboard.  

WOD – February 4, 2020

Work Out of the Day


Jerk 5-5-5-5-5

then, 

“Viking Raids”

2 rounds for max reps of:
In 2 minutes –
25/20 calories row 
max rep left arm db push press, 50/35lb
1 minute rest
In 2 minutes –
20/16 calories row 
max rep right arm db push press, 50/35lb
1 minute rest
In 2 minutes –
15/12 calories row 
max rep db push press, 100/70lb
1 minute rest

Post loads and reps completed to beyond the whiteboard.  

 

WOD – February 3, 2020

Work Out of the Day


“Power Jump”

As many rounds as possible in 20 minutes of:
50 double unders
25 burpees
50 double unders
25 power snatch, 95/65lb
50 double unders
25 toes to bar
50 double unders
25 power clean, 95/65lb

Post reps completed to beyond the whiteboard.

WOD – February 1, 2020

Today is bring a friend day at 8am and 930am!  Goodluck to Bryan, Chris, and Coach Billy competing tomorrow at West Tech High at the Masters of The Universe competion!

Work Out of the Day


Sumo Deadlift 5-5-5-5-5

then,

“Race Horse”

As many rounds as possible in 15 minutes of:
20 air squats
15 situps
15 russian kb swings, 53/35lb
10 burpees
10/8 calorie bike

Post loads and time so beyond the whiteboard.  

WOD – January 31, 2020

The 630pm class tonight is cancelled.  The Nutrition Challenge Seminar will be at 630pm!

Work Out of the Day


“2012 Regional Team Event 4”

In teams of 2, for time:
75 Back squats, 135/95lbs
50 Pull-ups
25 Shoulder-to-overhead, 135/95lbs
75 Front squats, 85/65lbs
50 Pull-ups
25 Shoulder-to-overhead, 85/65lbs
75 Overhead squats, 65/45lbs
50 Pull-ups
25 Shoulder to overhead, 65/45lbs

or

2012 CrossFit Games Regional: Individual Event 4

For time:
50 Back squats, 135/95lbs
40 Pull-ups
30 Shoulder-to-overhead, 135/95lbs
50 Front squats, 85/65lbs
40 Pull-ups
30 Shoulder-to-overhead, 85/65lbs
50 Overhead squats, 65/45lbs
40 Pull-ups
30 Shoulder to overhead, 65/45lbs

Post times to beyond the whiteboard.

WOD – January 28, 2020

Work Out of the Day


“Epicyclic Gear Train”

5 minute amrap:
40 lateral bar burpees
30/24 calorie bike
20 deadlifts, 155/105lb
Max calorie row

Rest 2.5 minutes

5 minute amrap:
40/32 calorie row
30 lateral bar burpees
20/16 calorie bike
Max rep deadlifts, 155/105lb

Rest 2.5 minutes

5 minute amrap:
40 deadlifts, 155/105lb
30/24 calorie row
20 lateral bar burpees
Max calorie bike

Rest 2.5 minutes

5 minute amrap:
40/32 calorie bike
30 deadlifts, 155/105lb
20/16 calorie row
Max rep lateral bar burpees

Post reps completed for each to beyond the whiteboard. 

WOD – January 27, 2020

Work Out of the Day


“Black Mamba”

8 rounds for time of:
1 x 100m run
4 box jumps, 36/30″
3 hang power cleans, 215/140lb
24 jump and touches, 18/15″ (odd rounds)
24 push press wallball shots, 30/20lb  (even rounds)

Post time to beyond the whiteboard.  

WOD – January 24, 2020

Come down and celebrate our 11 year anniversary with 24 WODS in 24 Hours!  Below is the schedule and you can team up with friends to do them all or just do your favorites!  Feel free to bring food, drinks, and camp out all night!  (we are open for morning classes and they will be doing “The Seven”)

Work outs of the Day


12pm – 

“Fran”

21-15-9 reps for time of:
thrusters, 95/65lb
pullups

1pm – 

“Nasty Girls”

3 rounds for time of:
50 air squats
7 ring muscle ups
10 hang power cleans, 135/95lb

2pm –

“Diane”

21-15-9 reps for time of:
deadlifts, 225/155lb
handstand pushups

3pm – 

“Daniel”

For time:
50 pullups
400m run
21 thrusters, 95/65lb
800m run
21 thrusters, 95/65lb
400m run
50 pullups

4pm – 

“DT”

5 rounds for time of:
12 deadlifts, 155/105lb
9 hang power cleans, 155/105lb
6 shoulder to overhead, 155/105lb

5pm –

“Kelly”

5 rounds for time of:
400m run
30 box jumps, 24/20″
30 wallballs, 20/14lb

6pm –

“Angie”

For time:
100 pullups
100 pushups
100 situps
1oo air squats

7pm –

“Elizabeth”

21-15-9 reps for time of:
squat cleans, 135/95lb
ring dips

8pm

“Filthy Fifty”

For time:
50 box jumps, 24/20″
50 kb swings, 35/25lb
50 jumping pullups
50 walking lunges
50 knees to elbow
50 push press, 45/35lb
50 hip extensions
50 wallballs, 20/14lb
50 burpees
50 double unders

9pm –

“Amanda”

9-7-5 reps for time of:
ring muscle ups
squat snatch, 135/95lb

10pm – 

“Annie”

50-40-30-20-10 reps for time of:
double unders
situps

11pm –

“Bulger”

10 rounds for time of:
150m run
7 chest to bar pullups
7 front squats, 135/95lb
7 handstand pushups

12am –

“Beast 12”

For time:
25 walking lunges
20 pullups
50 box jumps, 20″
20 double unders
25 ring dips
20 knees to elbows
30 kb swings, 70/53lb
30 situps
20 db hang squat cleans, 35/25lbers
25 hip extensions
30 wallballs, 20/14lb
3 rope climbs

1am –

“Lumberjack 20”

For time:
20 deadlifts, 275/185lb
400m run
20 kb swings, 70/53lb
400m run
20 overhead squats, 115/75lb
400m run
20 burpees
400m run
20 chest to bar pullups
400m run
20 box jumps, 24/20″
400m run
20 db squat cleans, 50/35lbers
400m run

2am –

“Jackie”

For time:
1000m row
50 thrusters, 45/35lb
30 pullups

3am –

“Shop Chipper”

For time:
10 deadlifts, 135/95lb
wallballs, 20/14lb
10 hang power clean, 135/95lb
20 kb swings, 53/35lb
10 front squats, 135/95lb
20 box jump, 24/20″
10 push press, 135/95lb
20 pullups
10 back squats, 135/95lb
20 burpees

4am –

“White”

5 rounds for time of:
3 rope climbs
10 toes to bar
21 plate overhead walking lunges, 45/25lb
400m run

5am –

“Jack”

20min amrap:
10 push press, 115/75lb
10 kb swings, 53/35lb
10 box jumps, 24/20″

6am –

“Nancy”

5 rounds for time of:
400m run
15 overhead squats, 95/65lb

7am –

“The Seven”

7 rounds for time of:
7 handstand pushups
7 thrusters, 135/95lb
7 knees to elbows
7 deadlifts, 245/175lb
7 burpees
7 kb swings, 70/53lb
7 pullups

8am –

“Helen”

3 rounds for time:
400m run
21 kb swings, 53/35lb
12 pullups

9am –

“Fight Gone Bad!”

3 rounds for max reps of:
1min wallballs, 20/14lb
1min sumo deadlift high pulls, 75/55lb
1min box jumps, 20″
1min push press, 75/55lb
1min row for calories
1min rest

10am –

“Grace”

For time:
30 power clean and jerks, 135/95lb

11am – 

“Murph”

For time:
1mi run
100 pullups
200 pushups
300 squats
1mi run
*partition reps in any order

Post scores to beyond the whiteboard.