Category

WOD

3.9.19- Saturday!

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Today’s Workout

With a partner:

  • AMRAP10:
    • 5 Ring Muscle Ups
    • 10 SDHP (115/75#)
    • 15 Air Squats

Rest 3:00

  • AMRAP10:
    • 15 Hang Power Cleans
    • 10 Chest to Bar Pull Ups
    • 5 Synchro Burpees

Split reps however desired.

3.8.19- Friday

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Today’s Workout

Strength

  • EMOM10: 1 Push Press + 1 Push Jerk (build every 2 minutes)

Conditioning

  • AMRAP10:
    • 10 DB Rev. Lunges (2×40/2×35#)
    • 10 DB Box Step Ups (24/20″)
    • 10 DB Push Press

CrossFit LITE

  • AMRAP25:
    • 5R/5L Alt DB Press
    • 8 Strict Pull Ups
    • 5R/5L DB Rev. Lunge
    • 8 Glute Ham Raises
    • 1:00 Plank

3.7.19- Thursday

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Today’s Workout

Strength

  • Build to a heavy HEAVING Snatch Balance
    • Try to beat last weeks number

Conditioning

  • 4 Rounds for time:
    • 500m Row
    • 20 Box Jumps (24/20″)
    • :20 L-Hang

CrossFit LITE

  • 4 Rounds for time:
    • 500m Row/Ski
    • 10 Dual DB/KB Hang Power Cleans
    • 10 Dual DB/KB Box Step Ups
    • :20 Hollow Hold

3.6.19- Wednesday

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Today’s Workout

2:00 Work/2:00 Rest

Odd Rounds:

  • 10 Bench Press (70/60% BW) (CRX: 100/70%)
  • Max Reps Push Ups

Even Rounds:

  • 2 Rope Climbs (CRX: 1 rope climb + 1 pegboard)
  • Max Reps Russian KB Swings (70/53#

3.5.19- Tuesday

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Today’s Workout

Strength

EMOM9: High Hang, Hang, Full Snatch

  • Min 1-3: @60%
  • Min 4-6: @65%
  • Min 7-9: Building

Conditioning 

2 Rounds For Time:

  • 30/25 Cal AAB
  • 25 HSPU
  • 20/15 Calorie Ski
  • 25’ HS Walk

CrossFit LITE

AMRAP20:

  • 10 Burpees
  • 15/12 Cal AAB
  • 20 Abmat sit ups

3.4.19- Monday

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Today’s Workout *Schedule is tentative due to weather! Please check Wodify with schedule updates.

Strength

  • Every 3:00 x5
    • 10 Back Squats @60%
      • On final minute, perform MAX REPS in 1:00

Conditioning

  • “Repeater”
    • Every 3:00 x5
      • 30 Double Unders
      • 20 Wallballs (20/14#) (CRX 30 Reps)
      • 30 Double Unders

CrossFit LITE

  • Every 3:00 x6
    • 10 Wallballs
    • 20 Russian Swings
    • 40 Double Unders

After Party

3 Rounds:

  • 20 Russian Twists
  • :20 Arch Hold

3.1.19- 19.2 TONIGHT!

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Reminder that we will be doing Friday Night Lights TONIGHT for 19.2 from 6:30-9pm.

Today’s Workout

Strength

  • Front Squat
    • 10 Rep Max

Conditioning

  • AMRAP4:
    • 40 Double Unders
    • 12 Squat Cleans (95/65#)
  • Rest 1:00
  • AMRAP3:
    • 30 Double Unders
    • 8 Squat Cleans (135/95#)
  • Rest 1:00
  • AMRAP2:
    • 20 Double Unders
    • 4 Squat Cleans (155/105#)
  • Rest 1:00
  • AMRAP1:
    • MAX Reps Squat Cleans (185/125#)

CrossFit LITE

  • 25 Minutes:
    • 20 Russian KB Swings
      15 Pushups
      10R/10L 1-Arm Rows
      5R/5L Turkish Getups

2.28.19- Thursday

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Today’s Workout (CrossFit and CF LITE)

Strength

  • Build to a heavy Heaving Snatch Balance

Conditioning

  • EMOM24:
    • 1- 100′ Sled Push
    • 2- 20 Wallballs (20/14#) (SX= 15 Reps)
    • 3- 1:00 Plank
    • 4- Rest