Category Archives: WOD

FRI 1/8/21 WOD

Warm Up
3 Laps – Front Skip – Back Skip – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Crabwalk / Inchworm
Movement Prep – 5 Reps of each rep – 3 Rounds

Partner WOD (Compare to 1/13/20)
“Fight Gone Bad!” – Partner Style –
**Share the work**
*Only one partner works at a time**
L3
90 sec Wall-ball shots, 20/14#
90 sec Sumo deadlift high-pull 75/55#
90 sec Box jump, 20/16”
90 sec Push press, 75/55#
90 sec Cal Row
-Rest 90 seconds-
3 Rounds for Total Reps

L2
90 sec Wall-ball shots 16/12#
90 sec Sumo deadlift high-pull 55/35#
90 sec Box jump, 16/12”
90 sec Push press, 55/35#
90 sec Cal Row
-Rest 90 seconds-
3 Rounds for Total Reps

L1
90 sec Wall-ball shots 14/10#
90 sec Sumo deadlift high-pull 45/25#
90 sec Box jump, 16/12”
90 sec Push press, 45/25
90 sec Cal Row
-Rest 90 seconds-
3 Rounds for Total Reps

THU 1/7/21 WOD

Warm Up – 30 sec Jump Rope – 30 sec Plank – 30 sec Squat Hold – 30 sec Jump Rope – 30 sec Push up Plank – 30 sec (each) Side Lunge – 30 sec Jump Rope – 30 sec Hang – 30 sec (each) Lunge (inside hand to sky) – 30 sec Down Dog – 30 sec Up Dog – 1 Lap Run – 1 Lap Shuffle – Kneeling Banded Row x 5 – Kneeling KB SP x 5 (each) – 50ft KB Waiter walk – 2 Rounds – Push Jerk 3 Pwr – 2 Split (Rt/Lt) – 2 Rounds
Strength WOD – Push Jerk – 5-5-5-5-5-5-5 (Compare to 10/12/20)

WOD – 9 Min AMRAP (Compare to 7/10/20 or 2/21/20)
L3
10 Box Jumps 24/20”
8 Push Presses 115/75#
6 Toes to Bar
Rounds + Reps

L2
10 Box Jumps 20/16”
8 Push Presses 85/55#
6 K2E
Rounds + Reps

L1
10 Box Jumps 18/16”
8 Push Presses 55/35#
6 Lying T2B
Rounds + Reps

WED 1/6/21 WOD

Warm Up – 20 Jumping Jacks – 20 Mountain Climbers – 20 Zig Zag Jumps – 5 Burpees – 10 Squats – 10 Push-ups – 10 Sit ups – 5 Strict Pull ups – 5 Kipping Pull ups – 10 Side Lunge Steps – Bear Crawl / Inchworm – 2 Min Lat Smash (each) – 2 Min each Banded Ankle Lunge stretch – 30 sec Down Dog – 30 sec Up Dog –

WOD (4/15/19)
“Cindy”
20 Min AMRAP
L3
5 Pull ups
10 Push ups
15 Squats
Rounds + Reps

L2
5 Jumping Pull ups
10 Push ups
15 Squats
Rounds + Reps

L1
5 Ring Rows
10 Push ups
15 Squats
Rounds + Reps

TUE 1/5/21 WOD

Warm Up – 3 Laps – Front Skip – Back Skip – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Crabwalk / Inchworm
Movement Prep – 5 Reps of each rep – 3 Rounds

WOD
L3
“Helen”
400m Rum
21 KB Swings 55/35# L2-45/25# L1-35/15#
12 Pull ups L2-Banded L1-Ring Rows
3 Rounds
-Rest 5 Min-
“Annie”
50-40-30-20-10
Double Unders / Running Singles / High Jump Singles
Abmat Sit ups
For Total Time

MON 1/4/21 WOD

Warm Up – Ankle circles – Knee circles – Hip circles – Trunk Twist – Arm circles – Head side to side / front to back – 5 Squat Jumps – 5 HOD Push-ups – 5 Lying T2B – 5 Strict Pull ups – 100m Run – Shuffle – Bear Crawl – Empty Bar – 5 Good Mornings – 4 Straight Leg DL – 2 Deadlifts – Then – Deadlifts 5-3-1

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 10/13/20)

WOD – 12 Min AMRAP
L3
5 Deadlifts 155/105# L2-115/85# L1-85/55#
3 Power Cleans
1 Squat Clean
200m Run
Rounds + Reps

SAT 1/2/21 – 9am – 11am Partner WOD / OPEN GYM –

Partner Murph
**Share the Work and organize the Reps any way you choose**
L3
1 Mile Run (800m each) / 2000m Row / 4800m Bike
100 Pull ups / Banded / Ring Rows
200 Push ups
300 Squats
1 Mile Run (800m each) / 2000m Row / 4800m Bike
For Time

L2
1200m Run (600m each) / 1500m Row / 3600m Bike
75 Pull ups / Banded / Ring Rows
150 Push ups
200 Squats
1200m Run (600m each) / 1500m Row / 3600m Bike
For Time

L1
800m Run (400m each) / 1000m Row / 2400m Bike
50 Pull ups / Banded / Ring Rows
100 Push ups
150 Squats
800m Run (400m each) / 1000m Row / 2400m Bike
For Time

January 1st, 2021 – CrossFit Change Burpee Challenge / Covered Dish – 12pm

 

2021 Burpees to start the new year!!!

On January 1, 2021 at 12:00pm, we will perform 2021 burpees to welcome in the new year. The more people that show (and we mean every warm body present), the fewer burpees for each. Don’t worry, we have plans to enjoy a meal and the New Year football games after the work is done. Bring your favorite meat, veggies, fruit, nuts and seeds, and dare I say it…dessert…whatever you want to bring.

Please come join us on the 1st and let’s enjoy the first day of the new year together!

See you there.

THU 12/31/20 WOD – NO NOON OPEN GYM / NO 7pm CLASS –

Warm Up – 2 Lap Run – Front Skip – Back Skip Open Hip – 5 Burpees – 10 Goose Steps – 10 Squats – 10 Push-ups – 10 Sit ups – 10 Pull ups – 20 sec Down Dog – 20 sec Up Dog – 200m Run – 2 Min Thoracic Extension – 10 Sec Overhead Bar Hold – Rest 15 Sec – 3 Rounds – 1 Rep of each: ¼ OHS / ½ OHS / 5 Full OHS – 3 Rounds – 7-6

Strength WOD – Overhead Squats – 5-5-5-5-5-5-5 (Compare to 10/9/20)

WOD
L3
30 sec Plank (elbows and toes)
-Rest 15 sec-
30 sec Squat hold
-Rest 15 sec-
8 Rounds
**If you can’t hold the position for the entire 30 seconds add 2 wall walks for every break**

WED 12/30/20 WOD – NO 7pm CLASS –

Warm Up – 20 Jumping Jacks – 10 Squats – 10 Hollow Rocks – 20 Mountain Climbers – 5 Down/Up Dogs – 10 Push-ups – 20 Zig Zags – 30 sec Push-up Plank – 20 Heel Pulls – 10 Goose Steps – Empty Bar Warm Up – 5 sec Overhead Hold – 5 sec OHS Hold – 3 Rounds – Snatch Progression – 3 Rounds – 3 to Knee – 2 to Hip – 1 Pwr Pull – 1 Pwr Snatch – 1 Sqt Snatch – 2 Rounds

Strength WOD – Snatch – 1-1-1-1-1-1-1 (Compare to 9/30/20)

WOD – 10 Min – Every 30 sec –
1 Power Snatch @ 60% of 1RM
1 Squat Snatch @ 60% of 1RM
**AMRAP if you can’t keep up**

TUE 12/29/20 WOD – NO NOON OPEN GYM / NO 7pm CLASS –

Warm Up – 10 Lunge Steps – 10 Side Lunge Steps – 10 push ups – 10 sit ups – 10 Pull ups – 10 Squats – Arm Circles – PVC – 10 Pass Thrus – 10 Around the World – 10 Back Presses – Shoulder Stretch – 1 Min (each) Lat Smash (roller) – 1 Min (each) Banded elbow – Bar Warm Up Push Press – 7-6

Strength WOD – Push Press – 5-5-5-5-5-5-5 (Compare to 10/12/20)

WOD – 12 Min AMRAP
L3
8 Wall Ball Shots 20/14# L2-16/12# L1-14/10#
7 Burpees
6 Strict Pull ups L2-Banded L1-Ring Pull ups
Rounds + Reps