Category Archives: WOD

TUE 2/19/19 WOD

Warm up – 3 Laps – Side Lunge – Goose Step – 10 Squats – 5 Down Dogs – Arm Circles – Trunk Twist – 10 Push ups – Inchworm – Bear Crawl – 10 Sit ups – 10 Pull ups – 3 way forearm stretch (30 sec each) – 15 sec bridge rest 10 sec 15 sec bridge – Bar Warm Up – 1 DL – 1 Power Pull – 1 Pwr Clean – 1 Squat Clean (3 Rounds)

Strength WOD – Clean – 1-1-1-1-1-1-1 (Compare to 11/9/18)

WOD – 12 Min EMOM
1 Deadlift @ 75% of 1RM
1 Power Pull
1 Power Clean
1 Squat Clean
**AMRAP if you can’t keep up**

MON 2/18/19 WOD

Warm Up – 1 Min Bike/Row – Bear Crawl – Tip Toe / Heel Walk – 5 Squats – 5 Strict T2B – 5 Push ups – 5 Strict Pull ups – 10 PVC Pass Thrus – 10 Around the World – 5 Back Presses – 5 Goblet Squats – 1 Min Pride Squat – Bar Work – 10 – 7 – 7 Squats –

Strength WOD – Front Squat – 7-7-7-7-7 (Compare to 12/13/18)

WOD – 12 Min AMRAP
L3
20 Lying Toes to Bar
15 Double unders
10 Burpees
Rounds + Reps

L2
15 Lying Toes to Bar
10 Double unders
8 Burpees
Rounds + Reps

L1
10 Lying Toes to Bar
30 Single unders
5 Burpees
Rounds + Reps

SAT 2/16/19 Strength – Bench – Open Gym – Hero WOD

Warm Up
100m
10 PVC Pass Thrus
10 PVC Around the world
10 PVC SOTS Presses
2 Rounds
-Then-
5 Ring Push ups
3 Handstands
2 Rounds
-Then-
3 Wall Walks
2 Handstand Push ups
2 Rounds

Bench
1 x 8 Warm Up
1 x 6 Warm Up
1 x 4 Warm Up
5 x 5 Work to Heaviest
3 x 3 Work to Heaviest

Ring Push Ups
3 x Max reps

Strict Pull ups
3 x Max reps

Hero WOD
“Danny”
20 MIN AMRAP
30 Box Jumps 24/20″ L2-20/16″ L1-16/12″
20 Push Presses 115/85# L2-95/65# L1-65/45#
30 Pull ups L2-Banded L1-Ring Rows
Rounds + Reps

FRI 2/15/19 WOD

Warm Up – 1 Min Bike/Row – Bear Crawl – Tip Toe / Heel Walk – 5 Squats – 5 Strict T2B – 5 Push ups – 5 Strict Pull ups – 10 PVC Pass Thrus – 10 Around the World – 5 Back Presses – 5 Goblet Squats – 1 Min Pride Squat – Bar Work – 7 – 5 – 3 Squats –

Strength WOD – Back Squat – 1-1-1-1-1-1-1 (Compare to 12/5/18)

WOD – 10 Min AMRAP (10/19/18)
L3
15 Back Squats 135/95#
30 Double unders
Rounds + Reps

L2
15 Back Squats 95/65#
15 Double unders
Rounds + Reps

L1
15 Back Squats 65/45#
60 Single unders
Rounds + Reps

THU 2/14/19 WOD

Warm Up – 3 Laps – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
3 Hang Power Snatches – 2 Hang Squat Snatches – 2 Rounds
Bar Warm Up – 1 Power Snatches – 1 OHS – 1 Squat Snatch – 3 Rounds

Strength WOD – Snatch – 3 x 5 Power Pulls – 3 x 5 Snatch

WOD – 11 Min AMRAP
L3
5 Pull ups L2-Banded L1-Ring Rows
10 Squats
15 Abmat Sit ups
Rounds + Reps

WED 2/13/19 WOD

Warm Up – 2 Min Row/Bike – Tip Toe Walk – Heel Walk – Goose step – 10 Squats – 10 Push ups – 10 Sit ups – 10 Pull ups – Bear Crawl – 15 sec Bridge x 2 – Empty Bar Thrusters 5-5-5

WOD – CrossFit Open 14.5
21-18-15-12-9-6-3
Thrusters 95/65# L2-65/45 L1-45/25#
Bar Facing Burpees
For Time

TUE 2/12/19 WOD

Warm Up – 2 Laps – Walking Lunge – Side Lunge – 10 push ups – 10 sit ups – 10 Pull ups – 10 Squats – 1 Lap Shuffle – Arm Circles – 5 Empty Bar SP,PP,PJ – 2 Min Banded elbow – Empty Bar Shoulder Press – 10 – 7

Strength WOD – Shoulder Press – 5-5-5-5-5-5-5 (Compare to 12/4/18)

WOD – 12 Min EMOM (12/4/18)
5 S2OH @ 85% of 5 rep SP
5 OTB Burpees
**AMRAP if you can’t keep up**

MON 2/11/19 WOD

Warm Up – 3 Laps – 10 PVC Pass Thrus – 10 Around the World – 10 Back Presses – 10 Good Mornings – 5 Down Dogs – 5 Up Dogs – 5 Inchworms – 10 Side Lunges – 10 Up/Over Lunge – 10 Push ups – 10 Lying T2B – 10 Pull ups – 10 Squats – 10 Lying Leg Raises – Bar Warm Up 10 – 7 – 5

Strength WOD – Deadlift – 3-3-3-3-3-3-3 (Compare to 11/30/18)

WOD
10-9-8-7-6-5-4-3-2-1
L3
Power Cleans 155/105#
Box Jumps 30/24”
GHD Sit ups
For Time

10-9-8-7-6-5-4-3-2-1
L2
Power Cleans 115/85#
Box Jumps 24/20”
Med Ball Abmat Sit ups
For Time

10-9-8-7-6-5-4-3-2-1
L1
Power Cleans 75/45#
Box Jumps 20/16”
Abmat Sit ups
For Time

SAT 2/9/19 Strength – Front Squat – Open Gym – Hero WOD

Warm Up
250m Row
-Then-
Sampson Stretch Walk
Side Lunge
10 Down Dogs
1 Min Tricep Smash (bar on rack)
1 Min Pride Squat
10 Goblet Squats

-Then-

Bar Warm Up (add weight each set)
1 x 10 Front Squat (5 Pause)
1 x 7 Front Squat (4 Pause)
1 x 5 Front Squat (3 Pause)

Front Squat
5 x 3 (Work to heaviest)

1 1/4 Front Squat
3 x 3 (Work to heaviest)

Hamstring Raises (with weight if possible)
5 x 5 (Slow descent)

Back Rack Lunge Steps
3 x 10 steps

Hero WOD – Adrian
3 Forward Rolls
5 Wall Walks
7 Toes to Bar
9 Box Jumps 30/24″

7 rounds for time.

FRI 2/8/19 WOD

Warm up – 3 Laps – Side Lunge – Goose Step – 10 Squats – 5 Down Dogs – Arm Circles – Trunk Twist – 10 Push ups – Inchworm – Bear Crawl – 10 Sit ups – 10 Pull ups – 3 way forearm stretch (30 sec each) – 15 sec bridge rest 10 sec 15 sec bridge – Bar Warm Up – 1 DL – 1 Power Pull – 1 Pwr Clean – 1 Squat Clean (3 Rounds)

Strength WOD – Power Pull – 3 x 3 – Clean – 3 Pwr / 2 Sqt – 5 Sets (Compare to 12/6/18)

WOD – 10 Min AMRAP
CrossFit Open 11.1
L3
30 Double unders
15 Power Snatches 75/55#
For Total Reps

L2
15 Double unders
15 Power Snatches 65/45#
For Total Reps

L1
60 Single unders
15 Power Snatches 55/35#
For Total Reps