Saturday, 17 February 2018

Strength:
15 minutes to find a 1RM Squat Clean

WOD:
Death by...  
Deadlifts (@ 75% of your deadlift 1RM) + 3x Push-Ups

Min 1: 1 deadlift + 3 push-ups
Min 2: 2 deadlifts + 6 push-ups
Min 3: 3 deadlifts + 9 push-ups
Etc... until you cannot complete the push-ups within the minute

Friday, 16 February 2018

EMOM x16 - 30 sec work/30 sec rest

Min 1) Max Calorie Row
Min 2) Max Box Jumps (24/20")
Min 3) Max Double Unders
Min 4) Max Ground-to-Overheads (45/25# plate)

Thursday, 15 February 2018

"CrossFit Open Workout 17.3"

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155#)

L1: (45/35), (75/55), (95/65), (115/75) & jumping C2B
L2: (65/45), (95/75), (135/95), (185/115) & jumping C2B
L3: (95/65), (135/95), (185/135), (225/155) & C2B

Tuesday, 13 February 2018

Strength
Front Squat 3-3-3-3-3

Metcon
For time:
40 Wall Balls (20/14#)
30 Power Cleans (95/65#)
20 Burpees

Monday, 12 February 2018

20 minute AMRAP:

5 Chest-to-Bar Pull-Ups
10 Push-Ups
15 Alternating Single-Leg Squats
*Run 400m after every 3 rounds

Scale as needed with:
Jumping chest-to-bar pull-ups
Knee push-ups
20 walking lunges

Saturday, 10 February

WOD:
15 Power Snatches (95/65)
400m run
15 Power Snatches

Rest 5 minutes

15 Clean and Jerks (95/65)
500 m row
15 Clean and Jerks

Friday, 9 February 2018

WOD:

100 Double Under Buy-in
4 Rounds for Time:
20 Squat Cleans (135/95)
20 T2B
20 Box jumps
20 Cal Row
After 4 Rounds...100 DU Cash-out

Time cap: 35 minutes


Thursday, 8 February 2018

Strength:
Back Squat
6 @ 80% 
4 @ 85%
6 @ 80%
3 @ 90%
6 @ 80%

WOD:
10 minute AMRAP:
2, 4, 6, 8, etc...
Front squats (95/65)
Bar Facing Burpees

Wednesday, 7 February 2018

Rest or Active Rest Day! Rest days are great opportunities to go out for a run, practice some specific skill work, or do some core training. 

Optional Core Workout:

3 Rounds:
60 Sec Weighted Plank
15 GHD Sit-ups
10 Strict T2B

3 Rounds:
30 Weighted Sit-ups
20 Russian Twists
20 Leg Lifts

Tuesday, 6 February 2018

For Time:
21-15-9
Wallballs (20/14#)
Chest to Bar Pull-ups 
Thrusters (95/65#)
Burpee box jumps
KB Swings

Monday, 5 February 2018

Weightlifting:
7 Min EMOM: 2 Snatch Balance + 2 OH squats
-Rest 2 minutes-
7 Min EMOM: 1 Squat snatch (building in weight, try to work to a heavy 1 RM for the day)

WOD: 75 Push Press (95/65#) for time with EMOM 5 Burpees (start with Burpees)

Sat, 3 Feb 2018

Sat, 3 Feb 2018

Warmup: Partner Cindy -
3 rds - 5 pullups, 10 Pushups, 15 Squats

WOD1: "Abs-solution" team of 2 -
80 T2B (1 @ a time)
80 Side Med Ball Toss
80 GHD Situps
80 Plate Twists (45/25) (1 @ a time)
80 MB Toss situps

WOD2:
EMOM 12 - 2 Back Squat @ ~70% 1RM

Friday, 2 Feb 2018

Strength warm up: Bench press, 5x5 rounds @ 80% max weight.

WOD:
400 m row
21-15-9 each of
Thrusters (95/65)
Sumo deadlift high pull (95/65)
GHD sit ups
400 m row

Cash out: tabata planks

Thursday, 1 Feb 2018

Open Workout 17.1

For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Tuesday, 30 Jan 2018

Benchmark Tuesday!

Skill:
Muscle-up progression

WOD: Grace
30 Clean-and-Jerks (135/95)

Monday, 29 Jan 2018

Strength:
Snatch- 3-3-3-3
Deadlift- 2 x 20 touch & gos

WOD:
30-20-10
C2B
Shoulder to Overhead (S2O)

Tuesday, 9 January 2018

Tuesday, 9JAN2018
Warm up 5 min Double Under Practice
Chippy Dippy
For time:
100 Air Squats
80 Hand Release Push Ups
60 Front Squats 75/55
40 Ring Dips
20 Overhead Squats 75/55

Monday, 8 January 2017

Unfortunately, many coaches are out this week. Even if no coach is available, a WOD will be posted.

For Monday:

"DT"
5RFT
12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 Push Jerks (155/105)

First Foundations Class of 2018!

Join us for our first Foundations Class of 2018, on Saturday, Jan 6 from 0700-0900!

Saturday, 6 January 2018

2,000M Row (shoot for sub 8 minutes)
EMOM 10
5 pull-ups
10 push-ups
15 air squats

Friday, 5 January 2018

Deadlift
5-5-3-3-3

then, AMRAP 12
10 Box jumps
10 Kettlebell swings (53/35)
10 Push press (115/85)

Thursday, 4 January 2018

Happy New Year! We'll start regular classes and programming on Thursday, 4Jan.
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Saturday, 23 December 2017

Partner A)
Run 800m

Partner B)
Max tire flips while Partner A runs

Then switch. Get to 80 total tire flips, with one person flipping tires at a time.

If tire is too heavy, partners can work together to flip tire. Start with an 800m run and your combined 800m time is the amount of time you can flip the tire. Still get to 80 flips total.

Friday, 22 December 2017

For Max Reps at Each Station...

4 Rounds:
1 minute of Ring Rows
1 minute of Lunges
1 minute Handstand Hold
1 minute of Deadlifts (225/155#)

Thursday, 21 December 2017


5 Rounds for Time of:
8 Russian Kettlebell Swings (70/53#)
8 Push-Ups
--Rest 3 minutes--
5 Rounds for Time of:
8 Kettlebell Goblet Squats (70/53#)
8 V-Ups

Tuesday, 19 December 2017

12 min AMRAP:

25 pull-ups
50 burpees
100 overhead squats (45/35# barbell)
50 box jumps (24/20")
25 pull-ups

Monday, 18 December 2017

1) Build to a max on the following complex:

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk


2) For time:

1,000m Row

Saturday, 16 December 2017

Strength
Front squat 10-8-6-4-2

Then,

For time:

15 rope climbs (scale w/ 45 ring rows)

Friday, 15 December 2017

For time:

50 double-unders
40 sit-ups
30 box jumps (24/20”)
20 KB swings (53/35#)
10 strict handstand push-ups
20 KB swings (53/35#)
30 box jumps (24/20”)
40 sit-ups

50 double-unders

Thursday, 14 December 2017


3 rounds for time of:
400 meter Run
115-lb. power cleans, 12 reps
6 bar muscle-ups (scale w/ 12 pull-ups & 12 dips)