Thursday - November 14, 2019

November 13, 2019

"Thruster Club"
4 Sets
A1: DB Thruster (6 reps)
A2: KB Thruster (6 reps)


15 Rounds for Time
15 DU's
5 T2B
1 Power Snatch (135/95)

Read More

better late than never...

Wednesday - November 13, 2019

November 12, 2019

5 Rounds
:60 ON / :60 OFF
30 Russian Swings (1.5/1)

Death By
10m Run
*Max 20 min

Read More

Tuesday - November 12, 2019

November 11, 2019

"Macho Man"
20 Min EMOM
3 Power Cleans
3 Front Squats
3 Jerks
(155/105)


Cool down easy 2K row

Read More

Monday - November 11, 2019

November 11, 2019

BB Complex
Hang Snatch
2 OHS

Hero WOD
"Armistice"
11 Min AMRAP
11 Power Cleans (135/95)
11 Lateral Bar-hop Burpees
19 Deads (135/95)
18 Pull Ups

Read More

Friday - November 8, 2019

November 7, 2019

Deadlift
3 x 15

8 Min Ladder
2-4-6-8-…
Wall Balls (20/14)
Box Jumps (24/20)

Read More

Thursday - November 7, 2019

November 7, 2019

4 Sets:
A1: Hip Extension (12 reps)
A2: Strict Pull ups (10 reps)


12 Min AMRAP
6 Devils Press (35/20)
12 T2B
24 DU's

Read More

Wednesday - November 6, 2019

November 5, 2019

10 Min EMOM
20 DU's
1 Squat Snatch

For Time:
Row 750m
40 Clean & Jerks (115/75)

Read More

Tuesday - November 5, 2019

November 4, 2019

4 Sets:
A1: Weighted Box Step Up (6 per)
A2: Weighted Reverse Lunge (6 per)

For Time:
30-20-10
Pull Ups
Burpees

Read More

Monday - November 4, 2019

November 4, 2019

Max Out Monday
"The CrossFit Total"
1 RM
Back Squat
Press
Deadlift

Read More

Friday - November 1, 2019

October 31, 2019

4 Sets:
A1: Turkish Get Up (3 per)
A2: Plank (60 sec)

"The Ghost"
6 Rounds, 1 min per station
Row Calories
Burpees
Double Unders
Rest 1 Min

Read More

Thursday - October 31, 2019

October 30, 2019

Time Trial
Row 2K

Death By:
Deadlift
(205/135)

Read More

Wednesday - October 30, 2019

October 29, 2019

3 Rounds for Time:
30 Sit Ups
4 Ring Muscle-Ups


15 Min AMRAP
50 Double Unders
10 Box Jump Over (24/20)
10 S2OH (135/95)

Read More

Tuesday - October 29, 2019

October 29, 2019

Back Squat
5x8


0:00-1:30 18 wall balls 8 Pull-ups
1:30-3:00 16 wall balls 10 Pull-ups
3:00-4:30 14 wall balls 12 Pull-ups
4:30-6:00 12 wall balls 14 Pull-ups
6:00-7:30 10 wall balls 16 Pull-ups

Read More

Monday - October 28, 2019

October 28, 2019

10 Min EMOM
BB Complex
3 Deads
2 HPC
1 Jerk


"Hope"
3 Rounds FGB-style
Burpees
Power Snatch (75/55)
Box Jumps (24/20)
Thruster (75/55)
C2B Pull Up

Read More

Friday - October 25, 2019

October 24, 2019

10 Min EMOM
5 Chest to Bar Pull Ups


3 rounds for time
500m Row
25 Russian Swings

Read More

Thursday - October 24, 2019

October 23, 2019

Split Jerk
Singles


20 Min EMOM
Min 1: 35 Double Unders
Min 2: 10 Power Snatches (95/65)
Min 3: Row 175m
Min 4: 10 Toes to bar

Read More

Wednesday - October 23, 2019

October 22, 2019

"Hero WOD - Abbate"
For Time:
1 Mile Run
21 Clean & Jerks (155/105)
800m Run
21 Clean & Jerks
1 Mile Run

Read More

Tuesday - October 22, 2019

October 21, 2019

For Time:
20 Squat Clean Thruster
*Use same weight as EMOM last Wednesday


For Time:
100 Sit Ups
75 Squats
50 Push Ups
25 Pull Ups

Read More

Monday - October 21, 2019

October 21, 2019

4 Sets
A1: Overhead Squat (5 reps)
A2: Squat Snatch (1 rep)
*Use same weight

Partner WOD
3 Rounds For Time
20 Deadlifts (255/205 lbs)
40 Box Jumps (24/20)
60 American Swings (1.5/1pd)
* Partners split reps

Read More

Friday - October 18, 2018

October 17, 2019

5 Sets
A1: DB Strict Press (4 reps)
A2: DB Bent-Over Row (8 reps)


For Time:
21-15-9
Burpee Pull Up
Front Squat (115/75)

Read More

Thursday - October 17, 2019

October 16, 2019

Death By:
Toes to Bar

14 Min AMRAP
14 Wall Balls (20/14)
14 Cal Row
14 Push Ups

Read More

Wednesday - October 16, 2019

October 15, 2019

Every :30 for 10min
1 Squat Clean Thruster


5 Rounds for Time:
15 Power Snatch (75/55)
30 Double unders

Read More

Tuesday - October 15, 2019

October 14, 2019

5 Sets
A1: Bench Press (6 reps)
A2: Strict Pull Up (6-8 reps)


3 Rounds
Fight Gone Bad Clock
Walking Lunges
Box Jumps (24/20)
Burpees
Sit Ups
HSPUs

Read More

Monday - October 14, 2019

October 14, 2019

"Max Out Monday"
Power Clean
1 RM


12 Min AMRAP
With a Partner
30 Double Unders
10 DB Box Step Up (50/35)
10 Alt DB Hang C&J
*partners alt movements

Read More

Friday - October 11, 2019

October 10, 2019

10 Min EMOM
2 Squat Snatches


"Dirty Thirty"
For Time:
30 Sit Ups
30 Burpees
30 Push Ups
30 Jumping Squats
*30 DU's after each rd

Read More

Thursday - October 10, 2019

October 9, 2019

4 Sets
A1: Rear Leg Elevated Squats (10 per)
A2: Heavy Goblet Squats (10 reps)
A3: Hip Ext (15 reps)

Death By:
Shoulder 2 Overhead
(115/75)

Read More

Wednesday - October 9, 2019

October 8, 2019

10 Min AMRAP
Max Push Ups
Max Strict Pull Ups
Max Ring Dips

For Time:
21-15-9
Box Jump Overs (24/20)
Power Cleans (135/95)

Read More

Tuesday - October 8, 2019

October 7, 2019

3 Rounds:
Every 4:00 min
7 Back Squat
7 Push Press
7 Thrusters
5-5-5 (same movements)
3-3-3 (same movements)

12 Min AMRAP
280m Row
14 Alt DB Snatch (50/35)
7 Burpees over the DB

Read More

Monday - October 7, 2019

October 7, 2019

Partner Hero WOD
"Bull"
2 Rounds for Time:
200 Double Unders
50 Overhead Squats (135/95)
50 Pull Ups
Run 1 Mile

Read More

Friday - October 4, 2019

October 3, 2019

3 Sets
A1: Weighted Ring Dips (5 reps)
A2: Weighted Push Ups (10 reps)

3 Rounds for Time:
12 Pull Ups
21 KB Swings
400m Run

Read More

Thursday - October 3, 2019

October 2, 2019

BB Complex:
2 Clean Pulls
1 Power Clean
1 Front Squat

12 Min AMRAP
10 Hang Power Cleans (115/75)
45 Double Unders
10 Box Jump Overs (24/20)

Read More

Wednesday - October 2, 2019

October 1, 2019

Every :90 for 6 Rounds
8 Deads (225/155)
8 C2B Pull Ups

For Time:
21-15-9
Row Cals
Burpees Over Rower

Read More

Tuesday - October 1, 2019

September 30, 2019

"Gymnasty Practice"
Rope Climbs
Ring / Bar Muscle-ups
Handstand Push-ups


2 Rounds
Run 1 Mile*

*Sprint 100m, then slow jog 100m
*Rest as needed between rds

Read More

Monday - September 30, 2019

September 30, 2019

3 sets
A1: BB Press (4 reps)
B1: BB PP (4 reps)



"Partner WOD"
12 Min AMRAP

2 Rounds
20 T2B
10 Front Squats (135/95)

2 Rounds
20 T2B
10 Front Squats (165 / 110)

AMRAP
20 T2B
10 Front Squats (185/135)

Read More

Friday - September 27, 2019

September 27, 2019

"Open WOD 14.4"
14 Min AMRAP
60 Cals Row
50 Toes to bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring Muscle Ups


Post Wod work
Run 1 Mile

Read More

coach Nicole and Dan G doing work!

Thursday - September 26, 2019

September 25, 2019

"Open WOD 13.2"
10 Min AMRAP
5 S2OH (115/75)
10 Deads (115/75)
15 Box Jumps (24/20)


"Lunge-ster Club"
10 Min EMOM
3 BB Lungsters

*Lungester = left reverse lunge, right reverse lunge and thruster

Read More

Wednesday - September 25, 2019

September 25, 2019

"Open WOD 18.1"
20 Min AMRAP
8 Toes to bar
10 DB Hang Clean and Jerks (50/35)
Cal Row (14/12)


A1: Snatch Balance (3x3)
B1: OHS (3x6)

Read More

Tuesday - September 24, 2019

September 23, 2019

"Open WOD 16.3"
7 Min AMRAP
10 Power Snatches (75/55)
3 Bar Muscle Ups


5 Sets
A1: Weighted Box Step Up (5 reps per leg)
A2: Single leg RDL (5 per leg)

Read More

Monday - September 23, 2019

September 23, 2019

"Open WOD 12.1"
7 Min AMRAP
Burpees


With a Partner
12 Min AMRAP
30 DU's
20 Squats
10 Burpee Box Jumps (24/20)
*Partners alt movements

Read More

Friday - September 20, 2019

September 19, 2019

Push Jerk
6x3
(60-70% 1RM)

"Dirty 30"
For Time:
30 Sit Ups
30 Toes to bar
3 Bear Crawls (full length 2.0)
30 HR Push Ups

Read More

Thursday - September 19, 2019

September 18, 2019

"Thruster Club"
Every 2 Min for 10 Min
15 Unbroken Reps (95/65)

Max distance run in 8 min
Max DU's in 3 min
Max meter row in 6 min
*rest 1 min between

Read More

Wednesday - September 18, 2019

September 17, 2019

10 Min Ladder
3, 6, 9,…
Deadlift (225/155)
HSPU


"Ring Things"
4 Sets
A1: Skin the Cat (2-3 reps)
A2: Toes to Ring (8 reps)
A3: Ring Pull UP (5-8 reps)

Read More

Tuesday - September 17, 2019

September 16, 2019

BB Complex
Deadlift
Hang Power Clean
Hang Clean

4 Rounds For Time
5 Press Clusters* (95/65)
400m Run
30 Squats


*Press Cluster is Press/Push press/Push jerk

Read More

Monday - September 16, 2019

September 16, 2019

6x5 (per leg)
Front Rack BB Reverse Lunge

With a Partner
6 Min AMRAP
Partner A: 100m Run
Partner B: Devil's Press (35/20)

rest 2 Min

6 Min AMRAP
Partner A: 100m Run
Partner B: Renegade Row

Read More

Friday - September 13, 2019

September 12, 2019

15 Min EMOM
Min 1: Ring Dips (5 reps)
Min 2: Rope Climb (2 reps)
Min 3: T2B (8 reps)

"Dirty 30"
For Time:
30 Cal Row
30 HPS (95/65)
30 Burpee Pull Ups
30 Box Jump Overs (24/20)

Read More

Thursday - September 12, 2019

September 11, 2019

4 Sets
"Jacked Back"
A1: Supine Ring Rows (8 reps)
A2: Strict Pull Up (8 reps)
A3: Bent Over DB Reverse Fly (8reps)


For Time:
15-12-9
Thrusters (115/75)
Box Jump (30/24)
*50 DU's after each round

Read More

Wednesday - September 11, 2019

September 10, 2019

Split Jerk
Doubles

4 Rounds of 3 Min
Meter Row (500 / 425)
Max Deadlifts (185/125)
rest 1 min after each round

Read More

Tuesday - September 10, 2019

September 9, 2019

Hero WOD
"Jerry"
For Time
Run 1 Mile
Row 2K
Run 1 Mile

Read More

Monday - September 9, 2019

September 9, 2019

"Max Out Monday"
Front Squat
1 RM

20 Min AMRAP w/ A Partner
10 Power Cleans (135/95)
20 Pull Ups
10 Power Cleans
30 Push Ups
10 Power Cleans
40 Sit Ups

Read More

Friday - September 6, 2019

September 5, 2019

"Dirty 30"
30 Pull Ups
30 DB Alternating Snatch (50/35)
30 Pistols (15 per)
30 DB Hang Clean & Jerk (50/35)
30 T2B

"Strong Man Fun Stuff"
Sand Bag Over Yolk / Bar
Double KB Front Rack Carry
Small Sled Pulls

Read More

Thursday - September 5, 2019

September 4, 2019

"Thruster Club"
10 Min EMOM
4 Thrusters (95/65)
4 Push Press (95/65)


2 Rounds For Time:
21 Power Cleans (115/75)
Run 400
15 Power Snatch (115/75)
Row 500
9 OHS (115/75)

Read More

Wednesday - September 4, 2019

September 3, 2019

4 Sets
A1: BB Box Step Ups (5 per leg)
A2: DB Reverse Lunges (5 per leg)

16 Min AMRAP
18 Wall Balls (30/20)
9 Thrusters (75/55)
400M Run

Read More

Tuesday - September 3, 2019

September 3, 2019

Back Squat
5x5
*80-85% OF 1RM

For Time:
5-4-3-2-1
Bar Muscle-ups
10-8-6-4-2
Handstand Push-ups

Read More

Monday - September 2, 2019

September 2, 2019

Labor Day
"Girls-Girls-Girls"
For Time w/ a Partner

Annie
50-40-30-20-10
DU's
Sit Ups

then,

Kelly
5 Rounds
400m Run
30 Wall Balls
30 Box Jumps

then,

Double Grace
60 Clean and Jerks

Read More

Friday - August 30, 2019

August 29, 2019

"Hero WOD - Dork"

6 Rounds for Time:
60 Double Unders
30 American Swings
15 Burpees

Read More

Thursday - August 29, 2019

August 28, 2019

4 Sets
A1: DB Bench Press (8 reps)
A2: DB Walking Lunge (8 reps per)

In 10 minutes for max Handstand Push-ups
Row 1000m
30 Thrusters (95/65)
Max Handstand push-ups

Read More

Wednesday - August 28, 2019

August 27, 2019

2 Rounds
4 Min Clock
40 Double Unders
200m Sprint
Max Box Jump Overs (24/20)
2 Min Rest

For Time:
21 Toes to bar
21 Deadlifts (165/110)
15 Toes to bar
15 Hang Power Clean
9 Toes to bar
9 Shoulder to overhead

Read More

Tuesday - August 27, 2019

August 26, 2019

"7 Year Anniversary WOD"
Push Press
3RM

12 Min Ladder
3-6-9-…
Wall Ball (20/14)
Pull Up

Read More

Monday - August 26, 2019

August 26, 2019

"CrossFit Open WOD 11.3"
5 Min AMRAP
Squat Clean (165/110)
Jerk (165/110)


3 Rounds NOT for Time:
500m Row
10 BB Bent Over Row
15 V-Ups
20 Push Ups

Read More

Friday - August 23, 2019

August 22, 2019

Max Height Box Jump
Max Distance Broad Jump


"Dirty 30"
For Time:
30 OH DB Walk Lunge (1.5/1)
30 American Swings (1.5/1)
30 KB Box Step Overs (1.5/1) (24/20)
30 KB PP (1.5/1)
300m KB Run (1.5/1)

Read More

Thursday - August 22, 2019

August 21, 2019

"Jackie"
For Time:
1000m Row
50 Thrusters (45/45)
30 Pull Ups


10 Rounds
30 sec ON / 30 sec OFF
For Max Total Reps
20 DU's
Max S2OH (95/65)

Read More

Wednesday - August 21, 2019

August 21, 2019

10 Min EMOM
5 Deads
*Add 20-30# Every 2 Min



3 Rounds of 3 Min AMRAP
Assault Bike Cal (10/8) buy in

then,

10 Squats
5 HR Push Up
rest 1 Min

Read More

Tuesday - August 20, 2019

August 19, 2019

Bar MU Practice

For Time:
50 American Swings (35/26)
100 Wall Balls (14/10)
50 American Swings (35/26)

Read More

Monday - August 19, 2019

August 19, 2019

3 Sets
Back Squat (15 reps)


16 Min AMRAP
With A Partner
Partner A: Run 200m
Partner B: Plank Hold
Switch
Then together:
16 Power Snatch (95/65)
16 Lateral Bar Hop Burpee

Read More

Friday - August 16, 2019

August 15, 2019

20 Min to Establish Heaviest
Power Clean
&
Power Snatch


"Dirty Thirty"
For Time:
30 Deadlifts (225/155#)
30 Air Squats
30 Burpee Box Jumps (24/20)

Read More

Thursday - August 15, 2019

August 14, 2019

"Thruster Club"
Every :30 for 10 Min
1 Squat Clean Thruster


3 Rounds For Time
Row 400m
21 Shoulder to Overhead (75/55)
12 Toes to bar

Read More

Wednesday - August 14, 2019

August 13, 2019

30 Min Ladder

1600m-1200m-800m-400m Run

8-6-4-2 Deadlift (315/205)

Read More

Tuesday - August 13, 2019

August 13, 2019

4 Sets
A1: BB RDL (8 reps)
A2: Push Press (8 reps)
A3: Plank Hold (60 sec)

Tabata Push Ups (8 rds)
then For Time,
10 Wall Walks

Read More

Monday - August 12, 2019

August 12, 2019

Death By:
Burpee Pull Up


With a Partner:
2 Rounds for Time
200 Squats
150 DU's
100 Sit Ups
50 / 40 Cal Row

Read More

Friday - August 9, 2019

August 8, 2019

Masters/Teens Games WOD 5

"Down and Back Chipper"

For Time:
800m Run
30 HSPU's
30 DB Thrusters (35/20)
30 Box Jump Overs (24/20)
30 Power Cleans (155/105)
30 Box Jump Overs
30 DB Thrusters
30 HSPU's
800m Run

Read More

Thursday - August 8, 2019

August 8, 2019

4 Sets
A1: Bench Press (6 reps)
A2: DB Strict Presses (8 reps)
A3: Banded Tricep ext (10 reps)


Teens/Masters Games WOD 1
"Row Burpee"
500m Row
30 Bar-Facing Burpee

Nick Urankar: 2:42
Carleen Mathews: 3:10

Read More

Wednesday - August 07, 2019

August 6, 2019

Games Individual Event 5

"Mary"

20 Min AMRAP
5 Handstand Push-ups
10 Alt. Pistols
15 Pull Ups

Read More

Tuesday - August 6, 2019

August 5, 2019

Games Individual WOD 10
"Ringer 1"
For Time:
30-20-10
Row Cal
Toes to bar


Games Individual WOD 11
"Ringer 2"
For Time:
15-10-5
Burpees
Overhead Squats (115/75)

Read More

Monday - August 5, 2019

August 5, 2019

"Max Out Monday"
Games Individual Event 8
Squat Clean
1 Rep Max


2019 Games Top Scores
Mat Fraser: 380#
Tia-Clair Toomey: 265#



With a Partner:
16 Min AMRAP
200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

(135/95#)

Read More

Friday - August 2, 2019

August 1, 2019

Rope Climbs
&
Handstands


"Dirty 30"
For Time:
30 Lateral Bar-hop Burpees
30 Hang Power Cleans (95/65)
30 Cals Row
30 Shoulder to Overhead (95/65)

Read More

Thursday - August 1, 2019

July 31, 2019

For Time:
21-15-9
OHS (95/65)
Box Jump (24/20in)


"Thruster Club"
Death By:
Thrusters
(95/65)

Read More

Wednesday - July 31, 2019

July 30, 2019

4 Sets
A1: Sandbag Cleans (6 reps)
A2: Kneeling Landmine Presses (6 per arm)
A3: Seated box jumps (4 reps)



15 Min AMRAP

25 Sit Ups
200m Run
35 Double unders
15 Push Ups
200m Run
35 Double unders

Read More

Tuesday - July 30, 2019

July 29, 2019

5 Sets
"Pull Up Complex"
3 Strict Pull-Ups
4 Chest to bar pull-ups
5 Pull-Ups


2 Rounds For Time:
30 KB Walking Lunges (53/35)
30 KB Box Step Ups (53/35)

Read More

Monday - July 29, 2019

July 29, 2019

Squat Snatch
15 Min
Work / Practice


"Double Open WOD 13.4"
With a Partner
14 Min Ladder
3-6-9-…
Clean & Jerks (135/95)
Toes to bar

Read More

Friday - July 26, 2019

July 26, 2019

"Strong Man"
5 Sets
Partner Sand Bag over Yolk (5 reps each person)
Heavy Farmer Carry (100m)


"Dirty Thirty"
For Time
30 Pull Ups
30 American Swings (53/35)
30 Toes to bar
30 KB Snatches (15 per arm)

Read More

Thursday - July 25, 2019

July 24, 2019

"Scarface"

For Time:
2 Rounds
8 Power Snatches (135/95)
8 Bar-Facing Burpees

2 Rounds
8 Power Snatch (115/75)
8 Bar-Facing Burpees

2 Rounds
8 Power Snatch (95/65)
8 Bar-Facing Brupees

Read More

Wednesday - July 24, 2019

July 23, 2019

"Thruster Club"
10 Min EMOM
5 Thrusters (95/65)
5 Lateral Bar-Hop Burpees



4 Rounds

3 Min AMRAP for Max HPC & J
Row 150m
35 DU's
HPC & Jerk (95/65)
*Rest 1 min between rounds

Read More

Tuesday - July 23, 2019

July 22, 2019

4 Rounds
A1: Bench Press (5 Reps)
A2: DB Chest Fly (10 Reps)
A3: Push Up (10 Reps)

"Plate WOD"
5 Rounds for Time
10 Ground 2 OH
10 OH Lung Steps
10 Burpees onto Plate
10 Burpee Front Squats (45/25)

Read More

Monday - July 22, 2019

July 22, 2019

HS Walk Practice / Progressions


20 Min Ladder w/ a Partner
10-20-30-40-….
Wall Balls (20/14)
Sit Ups

*both partners run 200m after each round

Read More

Thursday - July 18, 2019

July 17, 2019

"Thruster Club"
10 Min EMOM
6 Dumbell Reps


Flight Simulator

Read More

Wednesday - July 17, 2019

July 16, 2019

For Time:
1-2-3-4
Rope Climbs
Power Cleans (225/155)


Core Work

Read More

Tuesday - July 16, 2019

July 15, 2019

4 Sets
A1: DB Walking Lunge (10 per leg)
A2: Seated Box Jump (5 reps)


12 Min AMRAP
6 Devil's Press (20/35)
42 DU's

Read More

Monday - July 15, 2019

July 15, 2019

Barbell Complex
Power Clean
2 Front Squats
3 Push Jerks
1 Hang Clean


For Time:
800m Run
10 Rounds "Cindy"
800m Run

Read More

Friday - July 12, 2019

July 11, 2019

Tabata
Hand Stand Hold

then,

3 Sets
20 Press (45/35)



12 Min AMRAP
Row 200m
20 Sit Ups
Run 200m
10 Pull Ups

Read More

White Sox Outing!

Thursday - July 11, 2019

July 10, 2019

"Thruster Club"
12 Min EMOM
Min 1: (5) Thrusters
Min 2: (5) OHS
Use (75/55), (95/65), or (115/75)

20 Rounds for Time
10 Double Unders
5 Box Jumps (24/20)

Read More

Wednesday - July 10, 2019

July 9, 2019

4 Sets
A1: Bench Press (8 reps)
A2: Strict Pull Ups (8 reps)
A3: Bent Over Double DB Row (8 reps)


6 Rounds For Time:
10 Alternating KB Step Ups (1.5/1)
20/15 Cal Row

Read More

Tuesday - July 9, 2019

July 8, 2019

For Time:
40 T2B
* 1 Round of Cindy every time you come off the bar


12 Min EMOM
25 Double Unders
1 Snatch

Read More

Monday - July 8, 2019

July 8, 2019

3 to 4 Sets of 7 reps: Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Behind the Neck push press


16 Min AMRAP w/ a Partner
100m Sprint
8 Burpees
Hang Squat Clean Thruster (95/65)

Read More

Saturday - July 6, 2019

July 6, 2019

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Read More

Friday - July 5, 2019

July 3, 2019

4 Sets
A1: Weighted Rear Leg Elevated Split Squat (10 Per)
A2: Pause Goblet Squat (8 reps)


4 Rounds For Time
25 Sit Ups
25 American Swings (1.5 / 1 pd)

Read More

Thursday - July 4, 2019

July 3, 2019

HAPPY FOURTH

WOD - To be announced in class

only 8am or 9am class

Read More

Wednesday - July 3, 2019

July 2, 2019

"Thruster Club"
10 Min EMOM
Min 1-5
6 Reps
Min 6-10
3 Reps


10 Min Ladder
10-20-30-40-…
Double Under
1-2-3-4-…
Power Clean & Jerk (165/110)

Read More

Tuesday - July 2, 2019

July 1, 2019

Muscle Up Practice

For Time:
10 Wall Walks
20 Strict Pull Ups
10 Wall Walks

Read More

Monday - July 1, 2019

July 1, 2019

"Max Out Monday"
Press
1RM


"Hang On"
With a partner
20 Min EMOM
Partner 1:
5 Front Squats (115/75)
7 Lateral Bar-hop Burpees

Partner 2:
Hang from pull up bar

Read More

Friday - June 28, 2019

June 27, 2019

10 Min EMOM
Power Clean
Hang Squat Clean


5 Rounds for time
7 T2B
14 Squats
21 DU's

Read More

Thursday - June 27, 2019

June 27, 2019

Deadlift
5x5


Tabata
Row (10 Rds)
DU's (10 Rds)

Read More

Wednesday - June 26, 2019

June 25, 2019

4 Sets
A1: L-Sit (Max time)
A2: Heavy DB suitcase hold (60 sec / side)
A3: Bar Hang (20-30sec)
A4: Superman (10 reps)


8 Min AMRAP
24 Lunges
8 Thrusters (95/65)

Read More

Tuesday - June 25, 2019

June 25, 2019

"Torokhtiy-Complex"
Squat Snatch
Snatch Balance
OHS


3 Rounds for time
400m Run
10 Burpee Box Jumps (24/20)
15 American Swings (1.5/1)
*Rest 1 min

Read More

Monday - June 24, 2019

June 24, 2019

With a partner:

100 Pull Ups ("Angie")
30 Clean and Jerks ("Grace")
100 Push Ups
30 Snatches ("Isabel")
100 Sit Ups
150 Wall Balls ("Karen")
100 Squats

Weights:
Barbell 135/95
Wall Ball 20/14

30 Min Cap

Read More

Friday - June 21, 2019

June 20, 2019

10 Min EMOM
Odd: 6-8 Ring Dips
Odd: 8-10 T2B


10 Min AMRAP
250m Row
10 HPC (95/65)
10 Pull Ups

Read More

Thursday - June 20, 2019

June 19, 2019

"Thruster Club"
10 Min EMOM
2 Reps
(145/105)

3 Rounds For Time
5 HSPU
10 Front Squats (135/95)
10 Bar-Facing Burpees

Read More

Skin the Cat!

Wednesday - June 19, 2019

June 18, 2019

"Rump Pump Wednesday"
10 Min EMOM
Even: 8 Reverse Lunge (4 per)
Odd: 8 RDL

6 Rounds For Time:
4 Box Jumps (30/24)
8 Deads (205/135)
12 Wall Balls (30/20)

Read More

Tuesday - June 18, 2019

June 17, 2019

5 Sets
A1: Skin the Cat (1-3 reps)
A2: Box L-Sit (30-45 sec)
A3: Superman Hold (8 reps)


For Time:
10 Strict Press (95/65)
20 Push Press (115/75)
30 Push Jerks (135/95)

Read More

Monday - June 17, 2019

June 17, 2019

Death By:
Power Snatch
(95/65)


With A Partner
14 Min AMRAP
4 Rounds of Cindy
P1: 200m Run
P2: 30 DU's

Read More

Saturday - June 15, 2019

June 15, 2019

ANDY BROOK MEMORIAL WOD

19MIN AMRAP

with a Partner

38 Power Cleans
38 Calorie Row
38 Wall Ball Shots
38 Lateral Bar-Hop Burpees

Read More

calm before the (barbell) storm

Friday - June 14, 2019

June 13, 2019

4 Sets
A1: Weighted Pull Ups (4 reps)
A2: Weighted Dips (4 reps)
A3: Weighted Push Ups (8 reps)


10 Min AMRAP
5 Deads (225/155)
10 Box Jumps (24/20)
15 Sit Ups

Read More

Thursday - June 13, 2019

June 12, 2019

"Thruster Club"
10 Min EMOM
2 Reps
(140/100)


4 Rounds For Time
3 Rounds of:
3 Power Cleans (135/95)
6 Push Ups
20 Double Unders
Then 1 Rope Climb

Read More

Wednesday - June 12, 2019

June 11, 2019

Split Jerk



For Time:
21-15-9-6
Back Squats (115/75)

*After each round:
400m Run
50 Double Unders

Read More

Tuesday - June 11, 2019

June 10, 2019

4 Sets
A1: KB RDL (8 per leg)
A2: DB Bench Press (10 reps)
A3: Double DB Bent Over Row (8 reps)


12 Min AMRAP
100m Run
10 KB Deads Right
10 KB S2OH Left
100m Run
10 KB Deads Left
10 KB S2OH Right

Read More

Monday - June 10, 2019

June 10, 2019

12 Min EMOM
Min 0: 8-10 T2B
Min 1: 8-10 Box Jump Overs


With A Partner:
15 Min Ladder
2-4-6-8-…
Lateral Bar-Hop Burpee
Strict Press (75/55)
*Row 20 Cal after each round

Read More

Friday - June 7, 2019

June 6, 2019

3 Position Snatch


5 Min AMRAP
Run 800m
Max T2B

*Rest 2 Min*

5 Min AMRAP
Run 800m
Max Sit Ups

Read More

Thursday - June 6, 2019

June 5, 2019

"Thruster Club" 10 min
EMOM
6 Reps (135/95)


"Jump Rope Helen"

3 Rounds for Time:
84 DU's
21 American Swings (1.5/1 pd)
12 Pull-Ups

Read More

Wednesday - June 5, 2019

June 4, 2019

Tabata:
Push Up
Bottom to Bottom Squat

14 Min AMRAP
Cal Row (16/12)
8 Burpee Box Jump Overs (20/20 in)
8 Hang Power Snatch (95/65)

Read More

Tuesday - June 4, 2019

June 3, 2019

For Time:
5-4-3-2-1
Ring MU
Power Clean (225/155)

3-4 Rounds:
A1: 30-45 sec BB Hold (225/155)
A2: Double KB OH Hold (30-45 sec)

Read More

Monday - June 3, 2019

June 3, 2019

"Max Out Monday"
Squat Snatch
1RM

With A Partner:
16 Min AMRAP
400m Run
40 American Swings (1.5/1)
40 Gobet Squats (1.5/1)

Read More

Friday - May 31, 2019

May 30, 2019

Hero WOD "Collin"
*slightly modilfied

6 Rounds for Time:
400m Run carrying 1.5 / 1 pood kb
12 Push Press (115/75#)
12 Box Jumps (24/20 in)
12 SDLHP (1.5/1 pood)

Read More

Thursday - May 29, 2019

May 29, 2019

"Thruster Club"
10 Min EMOM
6 Reps
(130/90)


2 Rounds For Time:
15 Devil's Press (35/20)
80 DU's
Then,
40 DB Thrusters (35/20)

Read More

Wednesday - May 29, 2019

May 28, 2019

5 Rounds
A1: Seated Arnold Press (8 reps)
A2: BB Bent Over Row (8 reps)


10 Min Ladder
2-4-6-8-…
Cal Row
Burpee over the Rower

Read More

Tuesday - May 28, 2019

May 28, 2019

Hero WOD
"Randy"
75 Power Snatches (75/55)


6 Rounds
1 Min ON / 1 Min OFF
Plank Hold

Read More

MEMORIAL DAY

May 27, 2019

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Read More

Friday - May 24, 2019

May 24, 2019

"Beach Muscles"
5 Sets
A1: Standing Alternating DB
bicep curls (20 reps)
A2: Bench Press (20 reps)
A3: Banded Tricep Pressdown (20 reps)

16 Min AMRAP
400m Run
8 KB Thrusters Right (1.5/1)
8 KB Thrusters Left (1.5/1)
16 Box Step Ups (1.5/1)

Read More

Thursday - May 23, 2019

May 23, 2019

"Thruster Club"
10 Min EMOM
6 reps
(125/85)

4 Rounds
3 Min AMRAP
20 DU's
4 Power Cleans (135/95)
4 HSPU
Rest 1 min

Read More

Wednesday - May 22, 2019

May 22, 2019

4 Rounds
A1: BB Push Press (5 reps)
A2: Light KB Swings (15 reps)

Rogue Invitational "The Mule"
For time:
21-15-9
Deadlift (225/155)
Burpee Pull Up

Read More

Tuesday - May 21, 2019

May 21, 2019

Power Snatch


18 Min EMOM
Min 1: 8 Ring Dips
Min 2: 8 T2B
Min 3: 8 Box Jumps (30/24)

Read More

Monday - May 5, 2019

May 20, 2019

"Rogue Invitational Chipper"
25 Min AMRAP
with a partner
100 Cal Row
80 Wall Balls (20/14)
60 Sit Ups
40 Box Jump Overs (24/20)
20 (per leg) OH Lunge Steps (45/25)

Read More

Friday - May 17, 2019

May 17, 2019

Shankle Complex:
1 Deadlift
3 Hang Clean Pulls
1 Hang Clean
2 Jerks

4 Rounds For Time:
400m Run
15 T2B

Read More

Thursday - May 16, 2019

May 16, 2019

"Thruster Club"
10 Min EMOM
6 reps (120 / 80)

For Time:
Run 800m
Row 1000m
Run 400m
Row 500m

Read More

Wednesday - May 15, 2019

May 14, 2019

Death By:
Deadlift (225/155)

18 Min EMOM
Min 1: 20 Air Squats
Min 2: 6 S2OH (135/95)
Min 3: 40 DU's

Read More

Tuesday - May 14, 2019

May 13, 2019

4 Sets
A1: Alternating DB Snatch (12 reps)
A2: Snatch Balance (4 reps)

For Time:
30-20-10
Pull Up
Power Clean (95/65)

Read More

Monday - May 13, 2019

May 13, 2019

10 Rounds
:30 ON / 30: OFF
Wall Walk
HS hold for remaining

With a Partner:
18 Min AMRAP
18 Devil's Press (35/20)
18 Box Step Overs (35/20)
300m Row

Read More

Friday - May 10, 2019

May 10, 2019

"2019 AG Qualifier WOD #4"
12 Min AMRAP
45 Thrusters (95/65)
45 T2B
45 Cleans (95/65)
45 C2B


2 Round NOT for Time:
50 Walking Lunges
500m Row

Read More

Thursday - May 9, 2019

May 8, 2019

"2019 AG Qualifier WOD #3"
For time - 5 Rounds
4 Ring MU's
13 S2OH (135/95)

then 5 Rounds

4 Ring MU's
7 S2OH (185/125)



3 Sets
A1: DB Farmers Carry
A2: Assualt Bike Cool down (10/7 cal)

Read More

Wednesday - May 8, 2019

May 9, 2019

"2019 AG Qualifier WOD #1"
3 Rounds for Time:
15 Deads (225/155)
35 OHS (75/55)
90 DU's

"Thruster Club"
10 Min EMOM
5 KB Single Arm Thruster (1.5/1)

Read More

Tuesday - May 7, 2019

May 7, 2019

"2019 AG Qualifier WOD #2"
For Time:
80 Bar-facing Burpees
4,000m Row

Read More

since we missed the 4th...

Monday - May 6, 2019

May 6, 2019

"2019 AG Qualifier WOD #5"
For Time:
30 Snatches (135/95)
30 Strict HSPU

"Max Out Monday"
HPC
1RM

Read More

Friday - May 3, 2019

May 3, 2019

4 Rounds
A1: Weighted Hip Ext (8 reps)
A2: DB Forward Lunge (5 per)
A3: Strict Pull Up (6-8 reps)

8 Min Ladder
2-4-6-….
Wall Ball (30/20)
*16 DU's after each rd

Read More

Thursday - May 2, 2019

May 2, 2019

10 Min EMOM
3 Wall Walks

12 Min AMRAP
4 S2OH (135/95)
8 T2B
12 Cal Row

Read More

Wednesday - May 1, 2019

May 1, 2019

20 Min
Squat Snatch
Technique Work

10 Rounds For Time:
2 Bar MU
4 Alt Pistol
8 KB Snatch (1.5/1)

Read More

Tuesday - April 30, 2019

April 30, 2019

"Thruster Club"
4 Rounds
A1: KB Thrusters (5 reps)
A2: BB Thruster (5 Reps)
A3: Sandbag Thruster (5 Reps)

For Time:
25 Box Jumps (30/24)
50 Push Ups
100 Sit Ups

Read More

Monday - April 29, 2019

April 29, 2019

Rowing "Whitten"

With a partner

5 Rounds For Time:
22 American Swings
22 Box Jumps (24/20)
500m Row
22 Burpees
22 Wall Balls (20/14)

Read More

Friday - April 26, 2019

April 25, 2019

"Thruster Club"
10 Min EMOM
5 Reps
135/95

4 Rounds
3 Min AMRAP
20 DU's
6 Push Ups
9 Squats
*rest 1 Min

Read More

Thursday - April 25, 2019

April 25, 2019

"Time Trials"
Row 2K

"Beach Muscles"
5 Sets
A1: Bench Press (8 Reps)
A2: DB Alternating Bicep Curl (12 reps)
A3: Hip Ext (16 reps)

Read More

Wednesday - April 24, 2019

April 24, 2019

12 Mim EMOM
Even: 6-8 Pull Ups
Odd: 6-8 T2B

21-15-9
Ring Push Up
Squat Clean (115/75)

Read More

Tuesday - April 23, 2019

April 23, 2019

For Time
Row 1000m
15 Deads (225/155)
9 Lat Bar Hop Burpee
Row 750m
10 Deads (275/195)
7 Lat Bar Hop Burpee
Row 500m
5 Deads (325/255)
5 Lat Bar Hop Burpee

Light Run or Bike 10 min

Read More

Monday - April 22, 2019

April 22, 2019

5 Sets
A1: BB Strict Press (6 reps)
A2: DB Reverse Lunge (10 reps)

With A Partner:
12 Min AMRAP
14 American Swings (1.5/1)
16 Box Step Ups (1.5/1)
*1 partner works while other
runs 400m

Read More

Friday - April 19, 2019

April 18, 2019

5 Rounds for Time:
6 Squat Clean & Jerk (155/105)
5 Burpees

For Time:
Assault Bike Cals (15/10)
20 Devils Press (35/20)

Read More

Thursday - April 18, 2019

April 18, 2019

"Hero WOD Nutts"
10 HSPU's
15 Deadlift (250/170)
25 Box Jumps (30/24)
50 Pull Ups
100 Wall Ball (20/14)
200 DU's
400m Run (45/25)

Read More

Wednesday - April 17, 2019

April 17, 2019

"Thruster Club"
For Time
75 Thrusters
(65/45)

For Time:
30 Cal Row
90 DU's
30 T2B
90 DU's
30 Cal Row

Read More

https://www.gofundme.com/brook-family-memorial-fund

Tuesday - April 16, 2019

April 15, 2019

A1: Peg Board Ascents (2 reps)

then,

4 Sets
B1: Rope Climb (3 reps)
B2: L-Sit on Box (40 sec)


14 Min EMOM
Even: Shoulder to Overhead (5 reps)
Odd: DB Alt Snatch (10 reps)

Read More

Monday - April 15, 2019

April 15, 2019

Back Squat
6x6

10 Min AMRAP
12 American Swings (1.5/1 pood)
12 Push Ups
24 Squats

Read More

Friday - April 12, 2019

April 11, 2019

Open WOD 12.4 / 13.3

12 Min AMRAP
150 Wall Balls
90 Double Unders
30 Ring Muscle Ups

Read More

Thursday - April 11, 2019

April 11, 2019

For time:
40 Box Jump Overs (24/20)

3 Rounds For Time
10 Deads (225/185)
500m Row

Read More

Games tickets on sale to public

Wednesday - April 10, 2019

April 9, 2019

12 Min EMOM
20 DU's
1 Power Clean

10 Min AMRAP
18 Russian Swings
9 Cals Row
1 Squat Snatch (135/95)

Read More

Tuesday - April 9, 2019

April 9, 2019

"Thruster Club"
10 Min EMOM
5 DB Thrusters (50/35)

Tabata:
Burpees
Pull Ups
Box Jumps
Sit Ups

Read More

AB

AB

April 8, 2019

AB

Read More

Friday - April 5, 2019

April 4, 2019

Deadlift
6x5
@80%+

12 Min AMRAP
50 DU's
15 T2B
10 Box Jump Overs (24/20)

Read More

Thursday - April 4, 2019

April 4, 2019

"Thruster Club"
10 Min EMOM
5 Reps
(135/95)

20 Min AMRAP
Cal Row

Read More

Wednesday - April 3, 2019

April 3, 2019

For Time
100 Push Ups
*5 Sit Ups every break

9 Min AMRAP
3 Ring Muscle Ups
9 Hang Power Clean (135/95)

Read More

Rich!!

Tuesday - April 2, 2019

April 2, 2019

5 Sets
A1: Push Jerk (4 reps)
A2: Banded Tricep Ext (12 reps)

2 Rounds For Time:
25 Box Jumps (24/20)
50 Wall Balls (20/14)
100 DU's

Read More

Monday - April 1, 2019

April 1, 2019

Max Out Monday
"The Posted Total"
1 RM Each / 15 min clock for each lift

Front Squat
Push Press
Power Clean

Read More

Friday - March 29, 2019

March 29, 2019

5 Sets
A1: Hip Ext (14 reps)
A2: DB Walking Lunge (7 per leg)

8 Min Ladder
2-4-6-8-…
American Swings (1.5/1 pd)
KB Box Step Ups (1.5/1 pd)

Read More

Thursday - March 28, 2019

March 28, 2019

10 Min EMOM
Even:
35 DU's / 5 Deads
Odd:
1 Power Clean / 6 Bar-Facing Burpees / 1 Power Clean (185/135)

For Time:
30 Cal Row
30 OHS (95/65)
30 Cal Row

Read More

Wednesday - March 27, 2019

March 27, 2019

Thruster Club
10 Min EMOM
6 Reps
(115/75)

12 Min AMRAP
140m Row
7 Burpee Pull Ups
7 Lateral Rower-hop Burpees

Read More

Tuesday - March 26, 2019

March 26, 2019

Rope Climb Practice
and
Muscle Up Practice


"Hope"
Three Rounds FGB-style
Burpees
Power Snatch (75/55)
Box Jump (24/20)
Thruster (75/55)
C2B Pull Up

Read More

Monday - March 25, 2019

March 25, 2019

Partner Hero WOD
"Holleyman AMRAP"

25 Min AMRAP
5 Wall Balls (20/14)
3 HSPUs
1 Power Clean (225/155)
*partners alternate rounds

Read More

Saturday - March 23, 2019

March 22, 2019

Workout 19.5

33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Read More

Friday - March 22, 2019

March 22, 2019

BB Complex:
Squat Clean
Front Squat

10 Min AMRAP
6 Burpee Box Jumps (24/20)
4 PC and Jerk (135/95)

Read More

Thursday - March 21, 2019

March 20, 2019

10 Min EMOM
6 Chest to bar Pull Ups


8 Min AMRAP
16 Cals Row
16 DB Alternating Snatches (50/35)

Read More

Happy late St Pats Day!

Wednesday - March 20, 2019

March 19, 2019

Thruster Club
10 Min EMOM
2 reps
(165/110)


For Time:
50-40-30-20-10
Shoulder to Overhead (45/35)
Double unders
Sit Ups

Read More

Tuesday - March 19, 2019

March 19, 2019

5 Rounds
A1: Deadlift (5 reps)
A2: Single Arm DB Row (10 per)


3 Rounds for Max Reps
1 min Air Squats
1 min Push Ups
1 min Box Jumps (24/20)
1 min Rest

Read More

Monday - March 18, 2019

March 18, 2019

A1: 10 Min Handstand Practice
B1: Back Ext. (10 reps)
B2: L-Sit Practice


With a Partner
15 Min AMRAP
20 DU's
1 BB Complex (135/95)
(PC, HPC, FS, PJ)
*Partners alternate rounds

Read More

Saturday - March 16, 2019

March 15, 2019

Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb. / women 65
Time cap: 12 minutes

Read More

Friday - March 15, 2019

March 14, 2019

Snatch Practice


10 Min AMRAP
Row 250m
10 Box Jumps (24/20)
10 Toes to bar

Read More

Thursday - March 14, 2019

March 13, 2019

4 Sets:
A1: Single Arm DB Row (8 per)
A2: Ring Row (12 reps)

3 Rounds for Time
20 Cals Assault Bike
100m Shuttle Run
40 Double Unders
*rest 2 min

Read More

Wednesday - March 13, 2019

March 13, 2019

"Thruster Club"
10 min EMOM
1 rep

9 Rounds For Time:
5 Toes to bar
7 Strict Press (75/55)
9 Push Ups

Read More

Tuesday - March 12, 2019

March 12, 2019

:30 ON / :30 OFF
6 Rounds
Handstand Hold

3 Rounds For Time:
500m Row
12 Deads (155/105)
21 Box Jumps (24/20)

Read More

Monday - March 11, 2019

March 11, 2019

4 Sets:
A1: Zercher Squats (6 reps)
A2: Jump Squats (10 reps)

With a Partner
12 Min AMRAP
4 Man Makers (35s/20s)
8 Box Step Overs (24/20)
12 Cals Row

Read More

Friday - March 8, 2019

March 7, 2019

4 Sets
A1: Bench Press (8 reps)
A2: Bent Over Row (8 reps)
A3: DB Alternating Bicep Curls (16 Total)

10 Min AMRAP
20 American Swings (1.5/1)
40 Mountain Climbers
20 DU's

Read More

Thursday - March 7, 2019

March 6, 2019

12 Mon EMOM
20 DU's
1 Power Clean

3 Rounds For Time:
21 Cals Row
15 Toes to bar
9 HPC & Jerks (95/65)

Read More

Wednesday - March 6, 2019

March 6, 2019

"Thruster Club"
10 min EMOM
7 Reps (95/65)

For Time:
50 Lunge Steps
500m Row
30 Box Jumps (24/20)

Read More

Tuesday - March 5, 2019

March 5, 2019

Death By:
Pull Up

Every 5 Minutes for 3 Rounds
3 Power Cleans (185/135)
9 Deads (185/135)
12 Lateral Bar Hop Burpees
21/17 Cals Row

Read More

Monday - March 4, 2019

March 4, 2019

"Max Out Monday"
Back Squat
1 RM

Partner Open WOD 17.1
20 Min Ladder
10‐20‐30‐40‐…
Alternating DB Snatches (50/35)
* 15 Burpee Box Jump Overs (24/20)

Read More

Friday - March 1, 2019

March 1, 2019

Open wod 19.2

Read More

Thursday - February 28, 2019

February 28, 2019

Max Unbroken Set -- Toes to bar

3 Min AMRAP
Jumping Squats

For time:
30 Wall Balls (30/20)
90 DU's
15 HSPU's

Read More

Wednesday - February 27, 2019

February 27, 2019

"Thruster Club"
10 Min EMOM
3 Reps
(155/105)

10 Min AMRAP
6 Deads (225/155)
300m Row

Read More

Tuesday - February 26, 2019

February 26, 2019

4 Sets
A1: Weighted Push Up (10 reps)
A2: DB Strict Press (8 reps)
A3: Ring Dips (6 reps)

8 Min AMRAP
8 C2B Pull Ups
8 Burpee Box Jump Overs (20/24)

Read More

Monday - February 25, 2019

February 25, 2019

With A Partner For Time:

60 Devils Presses (35/20)
120 Sit Ups
60 Box Step Overs (50/35)
1200m Row

*60 Double unders before each movement (still split up btw partners)

Read More

Friday - February 22, 2019

February 22, 2019

Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.

Read More

Thursday - February 21, 2019

February 21, 2019

4 Sets
A1: DB Bench Press (8 reps)
A2: Side Plank (:45‐:60 per side)
A3: "Hug A Twinkee" (10 reps)

Death By:
10m Shuttle Run

Read More

Wednesday - February 20, 2019

February 20, 2019

"Thruster Club"
10 Min EMOM
6 Reps
(105/70)

10 Rounds For Time:
6 Lateral Bar Hop Burpees
6 Power Snatches (95/65)

Read More

https://www.gofundme.com/team-eva-t

Tuesday - February 19, 2019

February 19, 2019

Rowing "Eva"

5 Rounds
Row 800m
30 American Swings (1.5/1 pd)
30 Pull Ups

Read More

Monday - February 18, 2019

February 18, 2019

5 Sets
A1: DB PP (6 reps)
A2: BB Bent Over Row (12 reps)

10 Min AMRAP
25 Wall Balls (20/14)
75 DU's

Read More

Friday - February 15, 2019

February 15, 2019

Rope Climb Practice
Peg Board Practice

15 Min AMRAP
25 Russian Swings
15 Shoulder 2 OH (155/105)
Row 750M

Read More

Thursday - February 14, 2019

February 14, 2019

"Thruster Club"
10 Min EMOM
5 Reps
(115/75)

2 Rounds for Time:
36 Cals Row
36 DB Weighted OH Lunge (35/20)
18 Pull Ups

Read More

Wednesday - February 13, 2019

February 13, 2019

"Glutes, Hams, and Back"
4 Sets
A1: DB RDL (10 reps)
A2: Weighted Good Mornings (10 reps)
A2: BB Bent‐over Row (10 reps)

8 Min Ladder
10‐20‐30‐40‐…
DU's
5‐10‐15‐20‐…
Sit Ups

Read More

Tuesday - February 12, 2019

February 12, 2019

For Time:
15 Bupree pull ups
*rest 1 min
20 Burpee box jumps (24/20)
*rest 2 min
25 Lateral bar‐hop burpees

Immediately after the WOD:
8 min to establish heaviest
Power Clean

Read More

Monday - February 11, 2019

February 11, 2019

FRAN

Read More

Saturday - February 9, 2019

February 9, 2019

AMRAP 35 min

3 person team

48 HPC (135/95)
48 Box Jump Overs
48 SH to Overhead
48 Sit ups
48 Front Squats
48 Lat Bar Hop Burpees
48 Cals Row

*team members do equal reps

Read More

Friday - February 8, 2019

February 8, 2019

5 Sets
Front Rack Reverse Lunges
5 Per Leg


10 Min Clock
Row Buy In (750m/625m)
100 DU's Buy In

AMRAP
Power Snatches (115/75)

Read More

Thursday - February 7, 2019

February 7, 2019

"Thruster Club"
Every 3 Min for 3 Rounds
21 Thrusters (95/65)


15 Rounds for Time:
1 PC and Jerk (185/135)
3 HSPU's
15 DU's

Read More

Wednesday - February 6, 2019

February 6, 2019

Squat Snatch Practice


"Elizabeth"
For Time:
21‐15‐9
Cleans (135/95)
Ring Dips

Read More

Tuesday - February 5, 2019

February 5, 2019

5 Sets
A1: Single Arm Kneeling
Landmine Press (6 per)
A2: Bent Over BB Row (8 reps)

12 Min AMRAP
24 Cals Row
12 HR Push Ups

Read More

Monday - February 4, 2019

February 4, 2019

"Max Out Monday"
Squat Clean
1 RM

3 Mini WODs
#1 ‐ 4 min max Wall Balls (20/14)

#2 ‐ 4 Min AMRAP
6 Burpees
30 Double Unders

#3 ‐ 25 Strict Pull Ups for time
*4 min Cap

Read More

Friday - February 1, 2019

February 1, 2019

15 Min Squat Snatch
Practice

3 Rounds for Time:
15 T2B
15 Burpees
300m Row

Read More

Thursday - January 31, 2019

January 31, 2019

"Thruster Club"
10 Min EMOM
5 DB Thrusters (50/35)

12 Min AMRAP
20 Sit Ups
15 Cal Row
10 Devil's Presses (35/20)

Read More

Wednesday - January 30, 2019

January 30, 2019

MU Practice

"Elizabeth"
For Time:
21‐15‐9
Cleans (135/95)
Ring Dips

Read More

Tuesday - January 29, 2019

January 29, 2019

5 Sets
1 Press
3 Push Presses
5 Push Jerks

For Time;
10‐8‐6‐4‐2
Hang Power Cleans
Front Squats
(115/75)

Read More

Monday - January 28, 2019

January 28, 2019

Partner WOD Monday

"Bear With It"
18 Min AMRAP
4 Bear Complex
20 American Swings (1.5/1)
40 Double Unders

* Partners split all reps
*Every 3 rounds, the weights increase
(95/65, 135/95, 165/110, 185/125)
Bear Complex ‐ PC, FS, PP, BS, PP

Read More

Friday - January 25, 2019

January 25, 2019

2 Rounds (not for time):
3 Min of Farmers Walk
2 Min Front Rack Carry
1 Min Overhead Carry
*rest as needed between rounds


For Time:
500m Row
25 Thrusters (45/45)
30 Pull Ups
25 Thrusters
500m Row

Read More

Thursday - January 24, 2019

January 24, 2019

"Thruster Club"
10 Min EMOM
4 Thrusters (135/95)

10 Min AMRAP
5 HSPU's
10 Power Cleans (95/65)
15 Sit Ups
20 DU's

Read More

Wednesday - January 23, 2019

January 23, 2019

4 Sets
A1: Weighted Single leg RDL (6 per leg)
A2: Skater Squat (6 per)
A3: Hip Ext. (12 reps)

3 Rounds for Time
100 DU's
20 Burpees
300m Row

Read More

Tuesday - January 22, 2019

January 22, 2019

MU Practice


5 Min AMRAP
10 American Swings (1.5/1)
10 Box Jumps (24/20)

rest 2 Min

5 Min AMRAP
10 DB Snatches (50/35)
10 Box Jumps (24/20)

Read More

Monday - January 21, 2019

January 21, 2019

"Partner WOD Monday"

"Girls, Girls, Girls"
100 Pull Ups
30 Snatches (135/95)
100 Push Ups
30 Clean and Jerks (135/95)
100 Sit Ups
150 Wall Balls (20/14)
100 Squats

25 min cap

Read More

Friday - January 18, 2019

January 18, 2019

4 Sets
A1: BB Strict Press (4 reps)
A2: Strict Pull Ups (6‐8 reps)
3 Min Work; 1 Min Rest

4 Rounds
50 DU's
14 Box Step Overs (24/20) (35/20)
Max Lateral Bar‐hop Burpees

Read More

Thursday - January 17, 2019

January 17, 2019

"Thruster Club"
10 Min EMOM
8 Thrusters (75/55)

4 Rounds for Time
2 Rope Climbs
4 Wall Walks
8 Burpees
16 KB Snatch (1.5/1) *8 each arm

Read More

Wednesday - January 16, 2019

January 16, 2019

MU Practice


12 Min Ladder
50‐100‐150‐200‐…
Meter Row
5‐10‐15‐20‐…
Deadlifts (135/95)

Read More

Tuesday - January 15, 2019

January 15, 2019

4 Sets
A1: Bench Press (5 reps)
A2: Single arm DB row (10 per arm)

Hero WOD "Brenton"
5 Rounds for Time
100ft Bear Crawl
100ft Broad Jump
*3 Burpees after every 5 jumps

Read More

It's coming....

Monday - January 14, 2019

January 14, 2019

8 Rounds
30 ON / 30 OFF
6 Toes to Bar

Partner WOD
15 Min AMRAP
40 Wall Balls (20 / 14 lbs)
20 Power Cleans (165 / 110 lbs)
100 Double Unders

Read More

Friday - January 11, 2019

January 11, 2019

Split Jerk
2 sets each
5 reps @ 60%
3 @ 75%
1 @ %85

5 Rounds For Time
15 Burpees
40 Unbroken DU's

Read More

Thursday - January 10, 2019

January 10, 2019

"Thruster Club"
10 Min EMOM
5 Thrusters (105/80 lbs)

14 Min AMRAP
2 Ring Muscle Ups
10 Dumbbell Clean & Jerks (35/20)
20 Sit Ups

Read More

Wednesday - January 9, 2019

January 9, 2019

3 Sets
A1: Max Unbroken HSPU
A2: "High" Box Jumps (5 reps)
A3: Banded Rows (10 per arm)

"Devil's Trike"
5 Rounds
AB Sprint (20/15 Cal)
*rest 2 Min

Read More

Tuesday - January 8, 2019

January 8, 2019

4 Sets
5 DB Power Cleans
5 DB Push Presses

"Chelsea"
30 Min EMOM
5 Pull Ups
10 Push Ups
15 Squats

Read More

Monday - January 7, 2019

January 7, 2019

"Max Out Monday"
1 RM Deadlift

8 Min Clock
1000m Row
Max Power Snatches (95/65)

Read More

Friday - January 4, 2019

January 4, 2019

MU Practice


For Time:
1‐2‐3‐4‐…10
Power Clean (185/125)

*Perform 5 lateral bar‐hop
burpees after each round

Read More

Thursday - January 3, 2019

January 3, 2019

10 Min EMOM
1 Squat Clean
1 Hang Squat Clean

16 Min AMRAP
20 American Swings (1.5/1)
10 HSPU
20 Cal Row

Read More

Wednesday - January 2, 2019

January 2, 2019

Deadlift Dec day 10
4 Rounds For Time
A1: Weighted Hip Thruster (6 reps)
A2: Hip Extension (12 reps)


"Annie V"
For Time:
100‐80‐60‐40‐20
DU's

50‐40‐30‐20‐10
V‐Ups

Read More

Friday - December 28, 2018

December 28, 2018

"Deadlift December d9"
Deadlift
3 Sets
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%

12 Min AMRAP
16 Pistols (8 each leg)
8 Toes to bar
4 Power Cleans (185/125)

Read More

Thursday - December 27, 2018

December 27, 2018

MU Practice

3 Rounds for Time:
25/18 Cal Row
15 Hang Power Snatches (95/65)
9 Bar‐facing Burpees

Read More

Wednesday - December 26, 2018

December 26, 2018

Squat Clean Thruster
1 RM

8 Min Clock
200 Double Unders
Max Weighted DB Box Step Ups (35s / 20s)

Read More

Monday - December 24, 2018

December 24, 2018

Christmas Partner WOD

Read More

Friday - December 21, 2018

December 21, 2018

"Deadlift December d9"
CompTrain WOD "Joker"
1‐2‐3‐..10
Toes to bar
10‐9‐8‐…1
Deadlift (225/185)

10 Min AMRAP
40 Unbroken Double Unders
20 Jumping Lunges

Read More

Thursday - December 20, 2018

December 20, 2018

2 Sets
A1: Ring Pull Ups (6‐8 reps)
A2: Ring Rows (8 reps)
A3: Ring Static Holds (max time)

"Lynne"
5 Rounds
Bench Press (BW)
Pull Ups

Read More

Wednesday - December 19, 2018

December 19, 2018

"Deadlift December d8"
4 Rounds :60 ON / :60 OFF
20 Heavy Russian Swings

6 Rounds For Time:
4 Hang Power Clean & Jerks
(155/105)
8 Burpees

Read More

Tuesday - December 18, 2018

December 18, 2018

10 Min EMOM
2 Front Squats

4 Rounds For Time:
12 DB Thrusters (35/20)
36 DU's
12 C2B Pull Ups

Read More

Monday - December 17, 2018

December 17, 2018

"Deadlift December day 7"
3 Sets
A1: Clean Pulls (5 reps @65‐70%)
A2: Weighted Box Step Up (6 per leg)

3 Min Clock
15/12 Cal Row
Max Power Snatch (135/95)

rest 3 min

Repeat at (95/65)

Read More

Friday - December 14, 2018

December 14, 2018

"Deadlift December d6"
A1: Deadlifts 3x3 (70%,80%,90%+) 3 sets
B1: Bent Over DB Rows (10 reps)
B2: DB Pull‐overs (10 Reps)

7 Rounds For Time:
7 Power Snatch (75/55)
28 DU's

Read More

Thursday - December 13, 2018

December 13, 2018

"Rowing Kelly"

5 Rounds for Time:
400m Row
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Read More

Wednesday - December 12, 2018

December 12, 2018

Deadlift December day 5"

Every 2 Min for 10 Min
12 Deads


12 Min AMRAP
35 Double Unders
5 Pull Ups
10 Push Ups
15 Squats

Read More

Tuesday - December 11, 2018

December 11, 2018

Muscle Up Practice

For Time:
20 S2OH (135/95)
20 Squat Cleans (135/95)
20 Thrusters (135/95)

Read More

Monday - December 10, 2018

December 10, 2018

"Deadlift Days ‐ day 4"

4 Sets
A1: Single Leg KB RDL's (8 per)
A2: Bulgarian Split Squats (12 per)
A3: BB Bent Over Rows (8 reps)


8 Min Ladder
2‐4‐6‐8‐…
Hang Power Cleans (115/75)
Lateral Bar Hop Burpees

Read More

Friday - December 7, 2018

December 7, 2018

Deadlift December ‐ day 3

A1: DL 3x5 (65%,75%,85%+) 3 sets
B1: Bb Upright Row (8 Reps)
B2: Kneeling Single Arm Banded Row (8 reps)


10 Min AMRAP
10 KB Box Step Overs
(20/24) (1.5/1)
10 KB PP Right
Waiter Walk Right (50ft.)
10 KB PP Left
W

Read More

Thursday - December 6, 2018

December 6, 2018

Muscle Up Practice

2 Rounds For Time
750m Row
20 Overhead Squats (95/65)
40 Lateral Bar‐hop Burpees

Read More

Wednesday - December 5, 2018

December 5, 2018

Deadlift December‐ day 2

3 Sets
A1: Heavy Russian Swings (10 reps)
A2: Supine Ring Row (10 reps)
A3: Goblet Squat (10 reps)


3 Min Clock

15/12 Cals Row

Max PC & Jerks (155/105)

rest 3 min

Repeat at 115/75

Read More

Tuesday - December 4, 2018

December 4, 2018

10 Min EMOM
1 Strict Press
2 Push Presses
3 Push Jerks


Tabata:
Plank Holds
Pull Ups
Plank Holds
Burpees

Read More

Monday - December 3, 2018

December 3, 2018

Deadlift December‐ day 1

Max Out Monday
Deadlift
1 RM

8 Min AMRAP
30 DU's
15 Squats

Read More

Friday - November 30, 2018

November 30, 2018

10 Min EMOM
6 Front Rack Forward Lunge (3 per leg)

For Time:
50 Knees to Elbows
50 Burpee Box Jump Overs (24/20 in)

Read More

Thursday - November 29, 2018

November 29, 2018

4 Sets
A1: DB Bench Press (10 reps)
A2: Pendlay Row (10 reps)

Tabata
Row (cals)
DU's
Row (cals)
DU's

Read More

Wednesday - November 28, 2018

November 28, 2018

Muscle Up Practice

6 Rounds For Time
10 HR Push Ups
10 Hang Squat Cleans (75/55)

Read More

Tuesday - November 27, 2018

November 27, 2018

BB Complex
Power Snatch
Snatch Balance
2 OHS

2 Rounds for Time:
15 Clean & Jerks (135/95)
75 DU's
30 Box Jumps (24/20)

Read More

Congrats Mat and coach Bethany and welcome to the world little big man!

Monday - November 26, 2018

November 26, 2018

6 Rounds
1 Min ON / 1 Min OFF
Max Wall Balls (20 / 14 lbs)

Open WOD 12.1
7 Min AMRAP
Burpees

Read More

THANKSGIVING

November 22, 2018

Run 5000 Meters

Happy Thanksgiving

Read More

Wednesday - November 21, 2018

November 21, 2018

3 Sets
A1: Standing BB Press (5 reps)
A2: Single Arm DB Row (8 per arm)

4 Rounds For Time
20 Pull Ups
20 Cal Row
20 KB Box Step Overs (24/20) (1.5/1)

Read More

Tuesday - November 20, 2018

November 20, 2018

MU Practice

21 Min EMOM
Min 1: 8 Bar Facing Burpees
Min 2: 8 Front Squats (115/75)
Min 3: 40 DU's

Read More

Monday - November 19, 2018

November 19, 2018

"Open WOD 12.2"

10 Min AMRAP
30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
AMRAP (210/120)

Rest 5 Min after the WOD

Take 10 Min to hit heaviest
Power Clean & Should to Overhead

Read More

Late Halloween hello from Buster!

Friday - November 16, 2018

November 16, 2018

3 Sets
A1: Seated Arnold DB Press (8 reps)
A2: Kneeling bottoms up KB press (8 per arm)
A3: Single arm waiter walk

For Time:
21‐15‐9
Deadlift (225/155)
Box Jump (24/20)

Read More

Thursday - November 15, 2018

November 15, 2018

6 Rounds For Time:

30 Squats
15 Hang Power Snatch (95/65)
5 Strict Pull Ups
400m Row

Read More

Wednesday - November 14, 2018

November 14, 2018

Split Jerk
Singles

10 Min AMRAP
250m Row
5 Power Cleans (135/95)

Read More

Tuesday - November 13, 2018

November 13, 2018

5 Sets
A1: Back Rack BB Reverse Lunge (6 per leg)
A2: Hollow Rocks (10 reps)

For Time:
10 Bar MU's
100 Sit Ups
5 Bar MU's

Read More

Monday - November 12, 2018

November 12, 2018

"Open WOD 13.1"

17 Min AMRAP
40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
Max Snatch (210/120)

Read More

Friday - November 9, 2018

November 9, 2018

OHS
6x3

12 Min AMRAP
12 Cals Row
12 Pull Ups
12 Burpees

Read More

Thursday - November 8, 2018

November 8, 2018

"Time Trial"
500m Row

Bench Press
5x5
then,
Heavy Farmers Walk

Read More

Wednesday - November 7, 2018

November 7, 2018

Ring MU Practice

10 Min Ladder
2‐4‐6‐8‐…
Single Arm KB Snatch (1.5/1)
Box Jump (30/24)

Read More

Tuesday - November 6, 2018

November 6, 2018

Every :30 for 8 min
1 Power Clean

5 Rounds for Time
5 HSPU
10 T2B
15 Wall Balls
25 DU's

Read More

Monday - November 5, 2018

November 5, 2018

"Max Out Monday"
Hang Clean
1RM

7 Min Clock
Row 1K
then,
Max Thrusters
(95/65)

Read More

Friday - November 2, 2018

November 2, 2018

"Abbate"

For Time
Run 1 Mile
21 Clean and Jerks (155/105)
Run 800m
21 Clean and Jerks (155/105)
Run 1 Mile

Read More

Thursday - November 1, 2018

November 1, 2018

10 Min EMOM
2 Power Snatches

5 Rounds For Time:
15 Wall Balls
15 Box Jump Overs (24/20)
15 Cals Row

Read More

maybe best costume ever...

HALLOWEEN

October 31, 2018

5 Sets
DB Bench Press (8 reps)

20 Min AMRAP
500m Row
25 Pull Ups
50 Double Unders

Read More

Tuesday - October 30, 2018

October 30, 2018

Max Height Box Jump
Max Distance Broad Jump


For Time:
20 S2OH (115/75)
20 HPC (115/75)
20 Deads (115/75)

rest 2 min

30 S2OH (95/65)
30 HPC (95/65)
30 Deads (95/65)

Read More

Monday - October 29, 2108

October 29, 2018

"Barbell Complex"
2 Power Cleans
2 Front Squats
2 Thrusters
*all unbroken


9 min AMRAP
3 Power Cleans (135 /95)
6 Push Ups
9 Squats

Read More

Friday - October 26, 2018

October 26, 2018

"Rump Pump"
4 sets
A1: Single Leg KB RDL (8 per)
A2: Single Leg Glute Thrust (8 per)
A3: 1 1/4 Goblet Squat (8 reps)

10 Min Ladder
1‐2‐3‐4‐…
Strict Press (95/65)
Weighted KB Box Step‐over x2
(1.5/1p) (24/20 in)

Read More

Thursday - October 25, 2018

October 25, 2018

8 Min EMOM
2‐3 Wall Walks

16 Min AMRAP
8 Parallel Over‐Rower Burpee
16 Hang Power Snatch (75/55)
24 Cals Row

Read More

Wednesday - October 24, 2018

October 24, 2018

Open WOD 11.3
5 min AMRAP
Squat Clean and Jerk
(165/110)


10 Min Cool Down Row
then,
5 Sets
Front Rack Reverse Lunge
(5 reps per leg)

Read More

Tuesday - October 23, 2018

October 23, 2018

5 Sets
A1: Pendlay Rows (6 reps)
A2: DB Push Press (6 reps)

12 Min AMRAP
12 Cal Row
12 Pull Ups
36 DU's

Read More

Monday - October 22, 2018

October 22, 2018

15 Min EMOM
Min 1: 25 Squats
Min 2: 20 Sit Ups
Min 3: 15 Push Ups

For Time:
21‐15‐9
Box Jumps (24/20)
Burpees

Read More

Friday - October 19, 2018

October 19, 2018

"Isabel"
For Time:
Snatches (135/95)

5 Sets
Front Rack BB Reverse Lunge (5 per leg)

Read More

Thursday - October 18, 2018

October 18, 2018

4 Sets
A1: DB Box Step‐Overs (10 total)
A2: Renegade Rows (10 Total)


Assult Bike Sprints
5 Rounds
15 Cal Sprint
rest 90 sec

Read More

Wednesday - October 17, 2018

October 17, 2018

MU Practice

For Time:
50 Squats
20 Box Jumps (24/20)
20 Power Snatch (75/55)
20 Box Jumps
50 Squats

Read More

Tuesday - October 16, 2018

October 16, 2018

10 Min EMOM
20 Double Unders
1 Power Clean & Push Jerk

5 Rounds For Time
200m Run
10 Toes to bar
2 Power Cleans (205/135)

Read More

Monday - October 15, 2018

October 15, 2018

Deadlift
6x3

10 Min Ladder
5‐10‐15‐20‐…
American Swings (1.5/1 pd)
10‐20‐30‐40‐…
Unbroken Double Unders

Read More

Friday - October 12, 2018

October 12, 2018

4 Sets
A1: Ring Dips (8 reps)
A2: Supine Ring Rows (8 reps)

14 min Clock
5 Rounds
35 Double Unders
200m Run

then AMRAP
Wall Balls (20/14)

Read More

Thursday - October 11, 2018

October 11, 2018

3 Sets
A1: Single Arm DB OHS (6 per)
A2: Weighted Box Step Ups (6 per)

2 Rounds For Time
400m Run
20 Lateral Bar‐Hop Burpees
20 Deadlifts (225/155)

Read More

Wednesday - October 10, 2018

October 10, 2018

"Sean"

10 Rounds for time
11 C2B's
22 Front Squats (75/55)

Read More

Tuesday - October 9, 2018

October 9, 2018

Death By Toes to Bar
*12 Min Max

5 Rounds 10 MIN
Even: 30 American Swings
Odd: Rest

Read More

Monday - October 8, 2018

October 8, 2018

"Barbell Complex"
Power Clean
Hang Squat Clean


15 Min AMRAP
20 Push Ups
4 S2OH (165/105)
40 Squats
4 Squat Cleans (165/105)

Read More

Friday - October 5, 2018

October 5, 2018

3 Sets
A1: KB Single Leg RDL (8 per)
A2: KB SDLHP (8 reps)

3 Sets
B1: Hip Ext (10 reps)
B2: Behind the neck BB press (10 reps) 45/35


"Diane"
21‐15‐9
Deadlift (225/155)
HSPU

Read More

Thursday - October 4, 2018

October 4, 2018

"Jackie"
For Time:
1000m Row
50 Thrusters (45/45)
30 Pull Ups


15 Min Run
*75% of race speed

Read More

Wednesday - October 3, 2018

October 3, 2018

"Nancy"
5 Rounds For Time
400M Run
15 Over Head Squats (95/65)


3 Sets
7 Burpees
7 DB PC and Push Jerk (50/35)

Read More

Tuesday - October 2, 2018

October 2, 2018

4 Sets
A1: Strict Press (5 reps)
A1: Single Arm DB Row (8 per)


"Cindy"
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Read More

Monday - October 1, 2018

October 1, 2018

"Max Out Monday"
Front Squat
1RM

"Annie"
For Time
50‐40‐30‐20‐10
DU's
Sit Ups

Read More

Friday - September 28, 2018

September 28, 2018

Death By Power Snatch
(95/65)

5 Rounds For Time
10 Burpee Box Jumps (24/20)
400m Run

Read More

Thursday - September 27, 2018

September 27, 2018

5 Sets
A1: Bench Press (3 reps)
A2: Single Arm DB row (8 per)


5 Sets
250m Row
*rest 1 min after each
then, 5 Sets
200m Run
* rest 1 min after each

Read More

Wednesday - September 26, 2018

September 26, 2018

"Open WOD 12.1"
7 min AMRAP
Burpees

4 Sets
A1: Hip Ext (12 reps)
A2: Farmers Walk (100m)
A3: Side Plank (30‐45 per side)

Read More

Tuesday - September 25, 2018

September 25, 2018

10 Min EMOM
1 Squat Clean

For Time:
50 Wall Balls (20/14)
50 Toes to bar
Row 500m

Read More

Monday - September 24, 2018

September 24, 2018

Power Clean
6x4

14 Min AMRAP
7 Push Jerks (95/65)
7 Hang Power Clean
7 SDLHP
7 Hang Power Snatch

*42 Double unders at the start of every 2 min

Read More

Friday - September 21, 2018

September 21, 2018

10 Min EMOM
Even: 10 Toes to bar
Odd: 6‐8 Strict Pull Ups

14 Min AMRAP
200m Run
20 Wal Balls (20/14)
2 Power Cleans (205/135)

Read More

Thursday - September 20, 2018

September 20, 2018

3‐4 Sets
A1: Zercher Squat (4 reps)
A2: Sots Press (4 reps)

For Time:
10‐9‐8‐7‐…1
Push Press (65/45)
Box Jump (20/20)

***Rest 2 Min***

1‐2‐3‐4‐…10
American Swings (1.5/1)
Burpees

Read More

Wednesday - September 19, 2018

September 19, 2018

4 Sets
A1: Single Leg Glute Bridge (8 per)
A2: Pendlay Rows (8 reps)
A3: Hip Extension (16 reps)

13 Min AMRAP
250m Row
15 Sit Ups
35 Double unders
15 Sit Ups

Read More

Tuesday - September 18, 2018

September 18, 2018

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

155 / 105 lbs

Read More

Monday - September 17, 2018

September 17, 2018

"Max Out Monday"
Power Snatch
1 RM

"Welcome Sal B"
For Time:
9‐15‐18
Burpees
Thrusters (95/65 lbs)

Read More

Friday - September 14, 2018

September 14, 2018

Hero WOD ‐ "T"

5 Rounds for Time
100m Sprint
10 Squat Clean Thrusters (115/75)
15 American Swings (1.5/1)
100m Sprint
*Rest 2 Min

Read More

Thursday - September 13, 2018

September 13, 2018

4 Sets
A1: Supine Ring Rows (10 reps)
A2: Weighted Push Up (10 Reps)
A3: Hip Ext (10 Reps)


15 Min AMRAP
10 Left Arm DB OH Walking Lunge (50/35)
10 Right Arm DB OH Walking Lunge (50/35)
30 Sit Ups
40 DU's

Read More

Wednesday - September 12, 2018

September 12, 2018

4 Sets
A1: Bench Press (5 reps)
A2: Renegade Rows (5 per arm)

CF Mainsite WOD 9/7/18
"Intermediate Option"
3 Rounds For Time
800m Run
35 Box Jumps (24/20)

Read More

Tuesday - September 11, 2018

September 11, 2018

10 Min EMOM
25 DU's
2 TNG (Touch and go) Power Clean and Jerk

4 Rounds For Time
6 HSPU's
12 C2B Pull Ups

Read More

Monday - September 10, 2018

September 10, 2018

20 Min AMRAP
25 Burpees
15 Back Squats (135/95)

Plank Challenge
Accumulate 4 min hanging from the bar

Read More

Friday - September 7, 2018

September 7, 2018

10 Min EMOM
2 Power Cleans

2 Rounds For Time
40 Single Arm KB Thrusters (1.5/1)
50 Unbroken DU's
40 Sit Ups

Read More

Thursday - September 6, 2018

September 6, 2018

4 Sets
A1: Seated DB Arnold Press (8 reps)
A2: Wall Walk (4 reps)

Death By
Row Cals
2‐4‐6‐8‐…

Read More

Wednesday - September 5, 2018

September 5, 2018

For time:
20 Ring Muscle Ups
or
30 Pull Ups + 30 Ring Dips


15 Rounds for time:
5 Wall Balls
5 Burpees

Read More

Tuesday - September 4, 2018

September 4, 2018

BB Complex
Deadlift
Hang Power Clean
Hang Clean

21 Min EMOM
Min 1: 200m Run
Min 2: 8 Toes to bar
Min 3: 8 Deads (225/155)

Read More

LABOR DAY

September 3, 2018

Teams of 3
26 min AMRAP

60 Dumbell Snatches
30 Burpee Box Jumps
200M run (together)

*teammates do equal amount of reps

Read More

Saturday - September 1, 2018

September 1, 2018

Saved by the Barbell
3 rounds for max reps of:
1 minute of burpees

1 minute of wall-ball shots
1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and clean

Read More

Lukas!

Friday - August 31, 2018

August 31, 2018

Front Squat
5x5



For Time

9‐7‐5
Power Snatch (135/95)

18‐14‐10
Row Cals

Read More

Thursday - August 30, 2018

August 30, 2018

Skin the Cat

2 Rounds for Time
800m Run
15 Power Cleans (135/95)
400m Run
15 S2OH (135/95)

Read More

Wednesday - August 29, 2018

August 29, 2018

5 Sets
A1: Bench Press (5 reps)
A2: Bent Over BB Row (5 reps)

"Reverse Annie"
10‐20‐30‐40‐50
DU's
Sit Ups

Read More

Tuesday - August 28, 2018

August 28, 2018

14 Min EMOM
EVEN: 2 Power Snatch
ODD: 8 Hand Release Lateral Bar Hop Burpee

"Light DT"
5 Rounds for Time
12 Deads
9 Hang Power Cleans
6 Push Jerks (115/75)

Read More

6 years!!

Monday - August 27, 2018

August 27, 2018

"6 Year Anniversary!"

Push Press
3 RM

12 Min Ladder
3‐6‐9‐12‐…
Wall Ball
Pull Up

Read More

Friday - August 24, 2018

August 24, 2018

4 Sets
A1: Bench Press (8 reps)
A2: Single Arm DB Row (8 reps per)

10 AMRAP
10 Squat Cleans (95/65)
5 Ring Dips

Read More

Thursday - August 23, 2018

August 23, 2018

"Helen"
3 Rounds For Time
400m Run
21 American Swings (1.5/1)
12 Pull Ups


200m Farmers KB Walk (1.5/1)
Heavy Sled Push

Read More

Wednesday - August 22, 2018

August 22, 2018

5 Sets
A1: DB Split Jerk (sets of 3)
B1: BB Split Jerk (sets of 2)

12 Min AMRAP
5 Overhead Squats (135/95)
500m Row

Read More

Tuesday - August 21, 2018

August 21, 2018

Deadlift
5x5

12 Rounds
:30 ON / :30 OFF
Max Burpee Pull Ups

Read More

Monday - August 20, 2018

August 20, 2018

"Gymnastics Sprints"
#1 ‐
20 Squats
10 Burpee Box Jumps (24/20)

#2 ‐
5 Wall walks
20 Push Ups

#3 ‐ 15 T2B's
15 Pull Ups


For Time:
50 Double Unders
100 Squats
150 Double Unders

Read More

Friday - August 17, 2018

August 17, 2018

8 Min EMOM
5 Thrusters

12 Min AMRAP
200m Run
50 ft Walking Lunges
50 ft Bear Crawl

Read More

Thursday - August 16, 2018

August 16, 2018

3 Sets
A1: DB Bench Press (10 reps)
A2: Push Ups (8‐15 reps) 3 Sets
B1: Standing DB Tricep Extensions (8 reps per)
B2: Banded Tricep Extensions (12 reps)

"Flight Simulator"
5‐10‐15‐…45‐50‐45‐…15‐10‐5
Unbroken DU sets

Read More

Wednesday - August 15, 2018

August 15, 2018

4 Rounds
A1: Strict Pull Ups (6‐8 reps)
A2: Strict HSPU's (6‐8 reps)

For Time
9‐15‐21
Front Squats (135/95)
Box Jumps (24/20)

Read More

Tuesday - August 14, 2018

August 14, 2018

Death By:
Lateral Bar Hop Burpees
*Perform 2 Power Snatches
(115/75#) at the start of every min

4 Rounds for Time:
15 Toes to bar
15 Cals Row
15 American Swings
*rest 1 Min

Read More

Monday - August 13, 2018

August 13, 2018

Front Squat
8x2

16 Min AMRAP
800m Run
40 Thrusters (45/35)

Read More

Friday - August 10, 2018

August 10, 2018

AG WOD "Jump Finish"
5 Rounds for Time:
3 Ring MU's
3 Front Squats (185/135)

then,

30 Box Jump Overs (24/20)


2 Sets
A1: DB S2OH (15 reps)
A2: Single Arm DB Row (10 per)
A3: Banded Tricep Pressdown (15 reps)

Read More

Thursday - August 9, 2018

August 9, 2018

Individuals WOD "Fibonacci"

5‐8‐13
HSPU's
Deadlifts (275/185)

Then,

45 OH Lunges (45/25)


Run (not for time)
3 Sets of 800m
*rest as needed between

Read More

Wednesday - August 8, 2018

August 8, 2018

"Chaos" sort of
35 Cals Row
30 Burpees
45 Single‐arm Over head squats (50/35)
45 Pistols
25 Box Jump Overs (30/24)

10 Min EMOM
25 Double Unders
3 Hang Snatches

Read More

Tuesday - August 7, 2018

August 7, 2018

"Bicouplet 1"
21‐15‐9
Snatches (85/55)
C2B Pull Ups

3 Sets
A1: 200m KB / DB Waiter Walk
A2: 10 Push Ups / Renegade Rows

Read More

Monday - August 6, 2018

August 6, 2018

"Max Out Monday"
Press 1RM

AG WOD "Doubles & Oly"
For Time:
5-4-3-2 Squat Cleans
50 Double Unders before each round
(m - 185, 205, 225, 245)
f - 135, 145, 155, 165)

Read More

Friday - August 3, 2018

August 3, 2018

A1: Bent‐over Row 5x5
B1: Single Arm DB Row 3x12 (per arm)


8 Min Clock
1000m Row Buy In

then AMRAP,

8 Lateral Bar‐hop Burpees
8 Power Snatches (75/55)

Read More

Thursday - August 2, 2018

August 2, 2018

Hero WOD "Holleyman"
30 Rounds for Time
5 Wall Balls
3 Handstand push-ups
1 Power Clean (225/155)

Read More

Wednesday - August 1, 2018

August 1, 2018

10 Min EMOM
1 Power Clean
2 S2OH

15 Min Ladder
1‐2‐3‐4‐...
Front Squats (185/135)
*Run 200m and 40 DU's after each round

Read More

Tuesday - July 31, 2018

July 31, 2018

4 Sets
A1: DB RDL (12 reps)
A2: Heavy Russian Swings (12 reps)
A3: Weighted Hip Ext. (12 Reps)

8 Min AMRAP
12 HR Push Ups
12 Box Jump Overs (24/20)

Read More

Monday - July 30, 2018

July 30, 2018

4 Sets
A1: Ring Dips (8 reps)
A2: Strict Pull Ups (8 reps)
A3: Strict Toes to bar (8 reps)

4 Rounds for Time
400m Run
50 Walking Lunges

Read More

Friday - July 27, 2018

July 27, 2018

4 Sets
A1: Double KB Squat Cleans (5 reps)
A2: Single Arm KB Snatches (5 per)

12 Min AMRAP
8 OH BB Lunges (95/65)
200m Row
8 Chest to bars

Read More

Thursday - July 26, 2018

July 26, 2018

3 Sets
A1: Bent Over BB Row (8 Reps)
A2: Bent Over DB Flys (8 Reps)
A3: Single Arm Sled Row (6 per)

15 Min AMRAP
Run meters

Read More

Wednesday - July 25, 2018

July 25, 2018

10 Min EMOM
"Cindy"

For Time
45 HSPU's
45 Deads (225/155)
*Break up however you want
*10 Min Cap

Read More

Tuesday - July 24, 2018

July 24, 2018

"Kelly"
5 Rounds for Time
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Read More

Chama! Kegs! Comps!

Monday - July 23, 2018

July 23, 2018

Thruster
5x5

2 Rounds for Time
100 Double Unders
50 Shoulder to overhead (65/45)

Read More

Friday - July 20, 2018

July 20, 2018

15 Min to Establish:
2 RM
Power Clean

12 Min Ladder
2‐4‐6‐8‐…
Front Squats (115/75)
1‐2‐3‐4‐…
100m Run

Read More

Thursday - July 19, 2018

July 19, 2018

Push / Pull
3 Sets
A1: Rope Climbs (2 reps)
A2: Weighted Push Ups (10 reps)
B1: Peg Board (1‐3 attempts)

2 Rounds for Time:
400m Run
30 Box Jumps (24/20)
80 DU's
30 American Swings (1.5/1)

Read More

Wednesday - July 18, 2018

July 18, 2018

4 Sets
A1: Single Arm DB Row (8 per)
A2: Backwards Sled Pull (2x)

12 Min AMRAP
16 Pull Ups
14 Cal Row
12 Pistols

Read More

Tuesday - July 17, 2018

July 17, 2018

10 Min EMOM
4 Burpees to Bar
6 Toes to bar

For Time:
50 Deads (185/125)
50 Wall Balls (20/24)

Read More

Monday - July 16, 2018

July 16, 2018

10 Min EMOM
Odd: 12 Single Arm DB Snatch (50/35)
Even: 12 Single Arm KB PP (50/35)

10 Min AMRAP
10 Hang Power Cleans (95/65)
10 Push Ups
15 Front Squats (95/65)
15 Sit Ups

Read More

Friday - July 13, 2018

July 13, 2018

3 Sets
DB Walking Lunge
A1: DB at side (12 reps)
B1: DB in rack (12 reps)
C1: DB overhead (12 reps)

16 Min EMOM
Odd: 8 Pull Ups
Even: 2 PC and Jerks

Read More

Power Hour - every Wednesday!

Thursday - July 12, 2018

July 12, 2018

4 Sets
A1: Ring Dips (8 reps)
A2: Supine Ring Rows (8 reps)

For Time:
100 DU's
50 Wall Balls
25 Burpees
50 Russian Swings
100 DU's

Read More

Wednesday - July 11, 2018

July 11, 2018

BB Complex
Power Clean
Hang Squat Clean
Front Squat
Split Jerk

10 Min Ladder
2‐4‐6‐8‐…
Row Calories
Power Snatches (95/65)

Read More

Tuesday - July 10, 2018

July 10, 2018

4 Sets
A1: Deadlift (6 reps)
A2: Single Arm DB Row (8 reps per)

5 Rounds for Time
5 HSPU's
20 Sit Ups

Read More

Monday - July 9, 2018

July 9, 2018

Pistol Practice
Then,
5 Min AMRAP
Pistols

15 Min AMRAP
8 Pull Ups
8 Burpees
40 DU's
8 T2B
8 Burpees
200m Run

Read More

Friday - July 6, 2018

July 6, 2018

4 Rounds
10 Deads (155/105)
8 Bar‐Facing Burpees
*rest as needed between rounds
**record slowest round time


4 Min EMOM
5 S2OH (155/105)
*rest 2 min
4 Min EMOM
7 S2OH (115/75)
*rest 2 min
4 Min EMOM
11 S2OH (75/55)

Read More

Thursday - July 5, 2018

July 5, 2018

"Triple 1.5"
1,500m row
150 DU's
1.5 Mile Run

Read More

Happy 4th of July

July 4, 2018

Pull a truck in a parade

Read More

Tuesday - July 3, 2018

July 3, 2018

Open WOD 18.1

20 Min AMRAP
8 Toes to bar
10 DB Hang C&J's (50/35)
14/12 Cals Row

Read More

Monday - July 2, 2018

July 2, 2018

Max Out Monday

"The Other Total"
Clean
Bench Press
Overhead Squat

Read More

Friday - June 29, 2018

June 29, 2018

Mini‐Tabata
(6 rounds each)
Push Up
Pull Up
Sit Up

8 Min Clock
800m Run
Max Power Snatch (95/65)

Read More

Thursday - June 28, 2018

June 28, 2018

5 Sets
DB Complex
8 DB Deads
6 DB Hang Power Cleans
4 DB Shoulder 2 OH

For Time:
Row 500m
50 Squats
10 Squat Clean Thrusters (135/95)

Read More

Wednesday - June 27, 2018

June 27, 2018

Bench Press
5x5

20 Min AMRAP
6 HSPU's
12 C2B Pull Ups
36 DU's
200m Run

Read More

Tuesday - June 26, 2018

June 26, 2018

3 Rounds
A1: High Box Jump (4 reps)
A2: Broad Jump (4 reps)
A3: Strict T2B (8 reps)

4 Rounds For Time
25 Wall Balls
15 American Swings (1.5/1)
5 Power Cleans (165/110)

Read More

Monday - June 25, 2018

June 25, 2018

10 Min EMOM
Complex:
Power Clean
Front Squat
Hang Squat Clean

10 Min Ladder
1‐2‐3‐4‐…
S2OH (115/75)
Burpees

Read More

Friday - June 22, 2018

June 22, 2018

12 Min EMOM
Even: 5 Deads (225/155)
Odd: 30 Sec Bar Hang

12 Min Ladder
3‐6‐9‐12‐…
Squat Clean (135/95)
Ring Dips

Read More

Thursday - June 21, 2018

June 21, 2018

"Hero WOD Bowen"

3 Rounds for Time
800m Run
7 Deadlifts 275
10 Burpee Pull Ups
14 Single Arm KB Thruster (1.5/1)
20 Box Jumps (24/20)

Read More

Wednesday - June 20, 2018

June 20, 2018

Hang Squat Snatch
Singles

3 Rounds for Time
5 Hang Squat Snatch (115/75)
15 Cal Row
50 DU's

Read More

Tuesday - June 19, 2018

June 19, 2018

Back Squat
5x5

8 min Ladder
1‐2‐3‐4‐...
HSPU's
2‐4‐6‐8‐…
C2B Pull Ups

Read More

Monday - June 18, 2018

June 18, 2018

Max A$$ Blast
4 Sets
A1: Heavy Russian Swings (10)
A2: Single Leg Glute Bridge (10 per leg)
A3: Lying Banded Hamstring Curl (10 reps)

12 Min AMRAP
10 Burpee Box Jump (24/20)
20 Sit Ups
400m Run

Read More

Friday - June 15, 2018

June 15, 2018

Death By Squat Clean
(115/75)

For Time:
10‐20‐30‐40‐50
Unbroken DU's
*Perform 20 lunge steps before
each round of DU.

Read More

Thursday - June 14, 2018

June 14, 2018

3 Sets
A1: Floor Press (8 reps)
A2: Single Arm DB Row (8 reps per)

3 Rounds
800m Run
*Rest as needed between
22min cap

Read More

Wednesday - June 13, 2018

June 13, 2018

4 Sets
A1: Ring Pull Up (8 reps)
A2: Ring Push Up (8 reps)

3 Rounds for Time
3 Ring Muscle ups
6 Squat Cleans (155/105)
12 Toes to bar

Read More

Tuesday - June 12, 2018

June 12, 2018

10 Min EMOM
Even: 12 Alternating DB Snatch (50/35)
Odd: 5 High Box Jump (30+ / 24+)

2 Rounds for Time
20 Burpees
5 Deadlifts (275/185)
20 Cal Row

Read More

Monday - June 11, 2018

June 11, 2018

Back Squat
1x10
1x15
1x20

10 Min Ladder
10‐20‐30‐…
DU's
1‐2‐3‐…
Thruster (135/95)

Read More

Friday - June 8, 2018

June 8, 2018

Heavy Heavy Prowler Pushes

"2009 Southeast Regional WOD"
5 Rounds for Time:
20 DU's
10 Wall Balls (20/14)
1 Rope Climb

Read More

Thursday - June 7, 2018

June 7, 2018

OHS
3RM


"2009 Mid Atlantic Regional WOD"
For Time:
21‐15‐9
OHS (95/65)
Box Jumps (24/20)

*Run 400m BEFORE each round

Read More

Wednesday - June 6, 2018

June 6, 2018

4 Sets
A1: Tempo FS 33X0 (5 reps)
A2: DB Split Squat (10 per leg)

"2009 Iceland Regional WOD"
12 Min AMRAP
5 Pull Ups
10 Burpees
15 American Swings (1.5/1)
20 DU's

Read More

Tuesday - June 5, 2018

June 5, 2018

10 Min EMOM
Even: 10 Toes to bar
Odd: 40 Sec Plank Hold

"2009 Midwest Regional WOD"
For Time:
30 Power Clean & Jerks (135/95)
Run 450m
30 Power Snatches (115/75)

Read More

Going to the games 10 years in a row for Ben Smith. See you in Madison.

Monday - June 4, 2018

June 4, 2018

"Max Out Monday"
Split Jerk
1 RM

"2009 Northeast Regional WOD"
For Time:
10‐9‐8‐7‐…1
Power Cleans (155/105)
Pull Ups
American Swings (1.5/1)

Read More

Friday - June 1, 2018

June 1, 2018

Back Squat
5x5

For Time:
2 Rounds
10 Snatches (135/95)
12 Bar Facing Burpees
then,
2 Rounds
10 Snatches (75/55)
12 Bar Facing Burpees

Read More

Thursday - May 31, 2018

May 31, 2018

Hero WOD "Blake"
4 Rounds for Time

100' OH Walking Lunges (45/25)
30 Box Jumps (24/20)
20 Wall Balls
10 HSPU's

Read More

Wednesday - March 30, 2018

May 30, 2018

10 Min EMOM
2 PowerCleans

12 Min AMRAP
20 American Swings (1.5/1)
200m Run

Read More

Tuesday - March 29, 2018

May 29, 2018

3 Sets
A1: Push Press (5 reps) 3 Sets
B1: DB Front Raises (8 reps)
B2: DB Lateral Raises (8 reps)


10 Min AMRAP
Thrusters (95/65)
*5 Burpees at the top of every min

Read More

Memorial Day - May 28, 218

May 28, 2018

Memorial Day
"Murph"

Read More

Friday - May 25, 2018

May 25, 2018

3 Sets
A1: DB OH Walking Lunge (8 per leg)
A2: Hip Extension (10 reps)
A3: DB RDL (10 reps)

4 Rounds for Time:
250m Row
25 Squats
200m Run

Read More

Thursday - March 24, 2018

May 24, 2018

4 Sets
A1: DB Bench Press (10 reps)
A2: Barbell bent over row (8 reps)


20 min AMRAP
400m Run

*rest exactly 1min after each run

Read More

Wednesday - May 23, 2018

May 23, 2018

4 Rounds
100m Sprint
2 Rope Climbs
*rest as needed

For Time:
100 Sit Ups
50 Thrusters (45/45)

Read More

Tuesday - May 22, 2018

May 22, 2018

10 min EMOM
Even: 14 DB Alternating Snatches (50/35)
Odd: 5 Front Squats (135/95)

10 Rounds
2 Deads (255/ 175)
4 C2B Pull Ups
6 Cal Row

Read More

Monday - May 21, 2018

May 21, 2018

Back Squat
5 x 5
80% ‐ 85%


4 min AMRAP
25 DU's
3 Power Snatches (135/95)

‐rest 2 min‐

4 min AMRAP
25 DU's
10 Power Snatches (95/65)

Read More

Friday - May 18, 2018

May 18, 2018

3 Sets
A1: Ring Dips (8 reps)
A2: Straight Arm Lat Pull Down (8 reps)
A3: Banded Ring Row (8 per arm)

12 Min AMRAP
400m Run
5 Clean and Jerks (135/95)

Read More

Thursday - May 17, 2018

May 17, 2018

Barbell Complex
Power Snatch
2 OHS

3 Rounds For Time
22 American Swings (1.5/1)
22 Box Jump Overs (24/20)
220m Row

Read More

Wednesday - May 16, 2018

May 16, 2018

Skill Day

1. Max Unbroken DU's

2. Max Pull Ups

3. Max Height Box Jump

4. For time: 200m Row

5. Rico Burpee Challenge: 1 min lateral bar‐hop burpees

6. Max Push Press (95/65)

Read More

Tuesday - May 15, 2018

May 15, 2018

4 Rounds
A1: Toes to Rings (10 reps)
A2: Rope Climb (2 reps)


100 Wall Balls For Time
**Only work for 30 sec rest for 30 sec.

Read More

Monday - May 14, 2018

May 14, 2018

TNG Squat Clean
5x5

9 Min AMRAP
9 Deads (155/105)
9 Push Ups

Read More

Friday - May 11. 2018

May 11, 2018

Shankle Complex:
1 Deadlift
3 Pulls
1 Squat Clean
2 Jerks

10 Min Ladder
1‐2‐3‐4‐…
Lateral Bar Hop Burpees
Power Snatches (95/65)

Read More

Thursday - May 10, 2018

May 10, 2018

3 Sets
A1: Ring Dips (8 reps)
A2: Waiters Walk (each arm)

2 Rounds For Time:
25 Wall Balls
20 Pull Ups
15 Cal Row
10 HSPU
5 HPC (185/125)

Read More

Wednesday - May 9, 2018

May 9, 2018

10 Min EMOM
20 DU's
1 Snatch

10 Min AMRAP
Row 250
20 American Swings

Read More

Tuesday - May 8, 2018

May 8, 2018

2016 Masters / Teens
Events 4 & 5
"Deuce‐Deuce"
For time:
22 T2B
22 Clean & Jerks (95/65)
160M Sprint

"Squat Clean" (5 min cap)
1 Rep Max Squat Clean
*starts 1 min after event 4 time
cap

Read More

Monday - May 7, 2018

May 7, 2018

"Max Out Monday"
Deadlift 1RM

For Time:
Row 800
800m Run
40 Burpees

Read More

Friday - May 4, 2018

May 4, 2018

Death By:
S2OH (135/95)

2 Rounds For Time:
20 Pistols (10 per leg)
20 Cal Row
20 T2B
20 Cal Row

Read More

Thursday - May 3, 2018

May 3, 2018

A1: Accumulate 2:30 in L‐sit

2 Sets
B1: Strict Pull Ups (10 reps)
B2: Suitcase Carry

15 Min AMRAP
50 DU's
200m Run
200m Row

Read More

Wednesday - May 2, 2018

May 2, 2018

Pulling Cycle: Day 14
3 Sets
A1: Heavy Russian Swings (10 reps)
A2: Supine Ring Row (10 reps)
A3: Goblet Squat (10 reps)

5 Rounds for Time:
3 MU's
10 Alternating DB Snatch (50/35)

Read More

Tuesday - May 1, 2018

May 1, 2018

15 Min to Establish Heaviest
Split Jerk

3 Rounds for Time:
400m Run
10 Front Squats (115/75)
10 Lateral Bar‐hop Burpees

Read More

Monday - April 30, 2018

April 30, 2018

Pulling Cycle: Day 13
4 Sets
A1: Pull Up Bar Hang (max time)
A2: DB Deadlift (10 reps)

"Hope"
3 Rounds FGB‐style
Burpees
Power Snatch (75/55)
Box Jump (24/20)
Thruster (75/55)
C2B Pull Up

Read More

Friday - April 27, 2018

April 27, 2018

Pulling Cycle Day: 12
4 Sets
A1: 1 1/4 DB Front Squats (8 reps)
A2: Renegade Rows (6 per arm)

For Time:
30 Deads (95/65)
90 DU's
20 HPC (115/75)
60 DU's
10 S2OH (135/95)
30 DU's

Read More

Thursday - April 26, 2018

April 26, 2018

15 Min Snatch Practice

"Cindy w/ a Twist"
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
20 DU's

Read More

Wednesday - April 25, 2018

April 25, 2018

Pulling Cycle Day: 11
4 Sets
A1: Single Arm DB Row (8 Reps)
A2: BB Shrug (8 reps)

10 Min AMRAP
24 DU's
12 Box Jumps (24/20)
240m Row
12 Burpees

Read More

Tuesday - April 24, 2018

April 24, 2018

"Linda"
For Time:
10‐9‐8‐7‐…1
Clean (3/4 BW)
Bench (BW)
Deadlift (1 1/2 BW)

Read More

Monday - April 23, 2018

April 23, 2018

Pulling Cycle Day: 10
Romanian Deadlift
4 x 5


2018 Age Group Qualifier #2

4 Rounds For Time:
25 Chest to bar Pull-ups
5 Cleans (245/170)

Read More

Friday - April 20, 2018

April 20, 2018

Pulling Cycle Day: 9
Every 1:30 for 12 total min
Complex
2 Deads
2 Power Clean
2 Front Squats

10 Min Ladder
2‐4‐6‐8‐…
Wall Ball
Box Jump (24/20)

Read More

Thursday - April 19, 2018

April 19, 2018

3 Sets
Row 15/12 Cal
1 Rope Climb
10 T2B

2 Rounds
10 Strict Press (95/65)
100 DU's
10 Burpees

Read More

Wednesday - April 18, 2018

April 18, 2018

Pulling Cycle Day: 8
3 Sets
A1: Pendlay Row (8 Reps)
A2: Single Leg KB RDL (8 reps)

3 Sets
B1: PVC Lat Pulldown (8 reps)
B2: Weighted Hip Ext. (8 reps)

8 Min AMRAP
8 (4/4)Forward BB Lunge Steps
(135/95)
64 DU's
8 HPC (135/95)
64 DU's

Read More

Tuesday - April 17, 2018

April 17, 2018

4 Sets
A1: Thruster (3 reps)
A2: Single leg box jump (3 reps per leg)

"G.I. Jane"
For Time
100 Burpee Pull Ups

Read More

Monday......And snow......in April

Monday - April 16, 2018

April 16, 2018

Pulling Cycle Day: 7
Deadlift
3 Sets
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%


16 Min AMRAP
20 Squats
10 Burpees
20 Sit Ups
10 Push Ups
* 20 DU's after each Movement

Read More

Friday - April 13, 2018

April 13, 2018

Pulling Cycle Day: 6
A1: Clean Pulls (5x3)

2 Sets
B1: KB Farmers Walks
B2: Sandbag Hold

10 Min Ladder
1‐2‐3‐4‐…
HSPU
10‐20‐30‐40‐…
DU's

Read More

Thursday - April 12, 2018

April 12, 2018

Strict Press
3 RM

Row 5000m

Read More

Wednesday - April 11, 2018

April 11, 2018

Pulling Cycle Day: 5

4 Sets
A1: Barbell Glute Bridge (8 reps)
A2: Heavy Seated Sled Pull

2 Sets
B1: Back Ext (10 reps)


For Time:
30‐20‐10
Thrusters (75/55)
T2B

Read More

Tuesday - April 10, 2018

April 10, 2018

Pull Up Complex
6 Sets
2 L‐Sit Pull Ups
3 Strict Pull Ups
6 Kipping / Butterfly Pull Up

4 Rounds For Time:
15 Box Jumps (24/20)
400m Row
15 Wall Balls

Read More

Monday - April 9, 2018

April 9, 2018

Pulling Cycle Day: 4
A1: Deadlift 3x3 (70%,80%,90%+)
3 sets
B1: Bent Over DB Row (10 reps)
B2: DB Pull‐over (10 Reps)

3 Min AMRAP
15 DU's
3 HPC (135/95)
rest 1 min
3 Min AMRAP
15 DU's
3 S2OH (135/95)

Read More

Friday - April 6, 2018

April 6, 2018

Pulling Cycle Day: 3
Every 1:30 for 12 total min
6 Heavy Forward Lunge (3 each)

15 Min AMRAP
21 Hang Power Snatch (75/55)
15 Cal Row
9 Burpees

Read More

Thursday - April 5, 2018

April 5, 2018

Barbell Complex:
Power Clean
Front Squat
Hang Power Clean

"The Chief"
5 Rounds
Max rounds in 3 min of:
3 Power Cleans (135/95)
6 Push Ups
9 Squats
**Rest 1 Min**

Read More

Wednesday - April 4, 2018

April 4, 2018

Pulling Cycle Day: 2
A1: Deadlift 3x5 (65%,75%,85%+)

3 sets
B1: Barbell Upright Row (8 Reps)
B2: Kneeling Single Arm Banded Row (8 reps)


"Annie"
50‐40‐30‐20‐10
DU's
Sit Ups

Read More

Tuesday - April 3, 2018

April 3, 2018

4 Sets
2 Rope Climbs
6 HSPU

3 Rounds for Time
20 Wall Balls
20 Russian Swings
25 ft OH KB Walk (right arm)
25ft OH KB Walk (left arm)
50ft OH WB Walking Lunge

Read More

Monday - April 2, 2018

April 2, 2018

Pulling Cycle Day:1
"Max Out Monday"
Deadlift
1 RM

7 Min Ladder
2‐4‐6‐8‐…
Shoulder 2 OH (115/75)
Lateral Bar‐hop Burpee

Read More

Friday - March 30, 2018

March 29, 2018

Single Arm DB PP
5x3 (per arm)

9 Min AMRAP
9 Ring Dips
9 Deads (205/145)

Read More

Thursday - March 29, 2018

March 29, 2018

4 Sets
A1: Strict T2B (5 reps)
A2: Skin The Cat (5 reps)
A3: Ring Push Ups (10 Reps)

3 Rounds for Time
10 OHS (95/65)
50 DU's
10 C2B Pull Ups

Read More

Wednesday - March 28, 2018

March 28, 2018

15 Min To Establish Heavy
Squat Clean & Split Jerk

12 Min AMRAP
8 SDLHP (95/65)
8 Cal Row
8 Hang Power Snatch (95/65)
8 Cal Row

Read More

Tuesday - March 27, 2018

March 27, 2018

3 Rounds
A1: Single Arm DB Row (8 per)
A2: Weighted Pull Up (4 reps)
A3: Bent Over Lateral DB Raise (8 reps)

For Time:
20 Wall Walks

Read More

Monday - March 26, 2018

March 26, 2018

18 Min Clock
Min 1: 45 Sec Plank
Min 2: 15 Squats
Min 3: 7 Burpees

8 Min AMRAP
30 DU's
10 HR Push Ups

Read More

Saturday - March 24, 2018

March 24, 2018

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 c2b
9 thrusters
9 c2b
12 thrusters
12 c2b
15 thrusters
15 c2b.........

Read More

Friday - March 23, 2018

March 23, 2018

10 Min EMOM
4 Burpees to Bar
6 T2B

5 Rounds For Time:
21 Russian Swings (1.5/1)
15 Push Ups
9 Box Jumps (24/20)

Read More

Thursday - March 22, 2018

March 22, 2018

4 Sets
A1: Single Arm DB OH Squat (5 per arm)
A2: Single Leg Split Squat (10 per leg)

9 Min Ladder
3‐6‐9‐12‐…
Cal Row
Box Jump Overs (24/20)

Read More

Wednesday - March 21, 2018

March 21, 2018

Push Press
6x3

Tabata:
Shuttle Run
DU's
Row (cals)

Read More

Tuesday - March 20, 2018

March 20, 2018

5 Sets
A1: Power Snatch (2 reps)
A2: Seated Box Jump (4 Reps)

"2016 Master Qualifier #3"
15 Min AMRAP
55 DU's
15 C2B's
5 HPC (155/105)

Read More

Monday - March 19, 2018

March 19, 2018

Front Squat
4x5
@ 80%‐85%

For Time:
750m Row
75 Back Squats (75/55)
75 DU's

Read More

Saturday - March 17, 2018

March 17, 2018

Workout 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk

Read More

Friday - March 16, 2018

March 16, 2018

Death By C2B Pull Up

12 Min AMRAP
12 Deads (135/95)
9 HPC
6 Push Jerk
*20 DU's after each movement

Read More

Thursday - March 15, 2018

March 15, 2018

10 Min EMOM
Hang Squat Snatch
Squat Snatch

2 Rounds For Time
40 Cal Row
30 Wall Balls
20 T2B

Read More

Wednesday - March 14, 2018

March 14, 2018

Deadlift
6 x 3
*North of 80‐85% of 1RM

8 Min Ladder
1‐2‐3‐4‐…
Pistol (per leg)
10‐20‐30‐40‐…
DU's

Read More

Tuesday - March 13, 2018

March 13, 2018

"Ring Things"
4 Sets
A1: Skin the cat (4 reps)
A2: Toes to rings (10 reps)
A3: Ring Rows (10 reps)

"Some Grace/ Some Isabel"
For Time:
15 Snatch
15 Clean & Jerk
(135/95)

Read More

Monday - March 12, 2018

March 12, 2018

DB Complex
4 sets
8 DB Deads
6 DB Front Squats
4 Shoulder to OH

16 Min EMOM
Even: 30 Sec Deadlift Hold
Odd: 3 Shoulder to OH
*Use same weight for both

Read More

Saturday - March 10, 2018

March 10, 2018

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap:

Read More

Friday - March 9, 2018

March 9, 2018

4 Sets
A1: DB Bench (10 reps)
A2: BB Bent Over Row (8 reps)

8 Min AMRAP
6 Burpees
4 Hang Power Snatch (95/65)

Read More

Thursday - March 8, 2017

March 8, 2018

Death By HSPU

For Time:
Row 500 m
30 American Swings
30 Wall Balls
60 DU's
30 Wall Balls
30 American Swings
Row 500 m

Read More

Wednesday - March 7, 2018

March 7, 2018

8 Min EMOM
1 Squat Clean Thruster
1 Thruster

9 Rounds For Time
100m Row
3 PC and Jerk (135/95)

Read More

Tuesday - March 6, 2018

March 6, 2018

"A$$ Blastin' Tuesday"
4 Sets
A1: Single Leg RDL (8 reps per)
A2: Weighted Glute Bridge (8 reps)
B1: Hip Extention (2x15)

Tabata
Pull Up
Push Ups
Sit Up
Squat

Read More

Monday - March 5, 2018

March 5, 2018

"Max Out Monday"
Push Jerk - 1RM

12 Min AMRAP
30 Box Jumps (24/20)
60 DU's

Read More

Saturday - March 3, 2018

March 3, 2018

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Read More

Friday - March 2, 2018

March 2, 2018

5 Rounds for Time
50 Squats
750m Row
10 HSPU

Read More

Thursday - March 1, 2018

March 1, 2018

4 Sets
A1: Bench Press (6 reps)
A1: Single Arm DB Row (8 reps per arm)

6 Min AMRAP
OHS (95/65)4 Sets

Read More

Wednesday - February 28, 2018

February 28, 2018

4 Sets
A1: Rear Leg Elevated Squats (15 reps per leg)
A2: Walking Lunges (20 reps)

5 Rounds
In 2 min complete
5 TNG Power Snatches (95/65)
10 Lateral Bar‐hop Burpees

Read More

Tuesday - February 27, 2018

February 27, 2018

10 Min EMOM
5 Burpees
1 Power Clean
1 Split Jerk

3 Rounds For Time
Row 500m
20 Box Jumps (24/20)
20 American Swings (1.5/1)

Read More

Monday - February 26, 2018

February 26, 2018

Front Squat
5x5
75‐80% 1RM

10 Min AMRAP
30 DU's
15 Push Press (75/55)

Read More

Is Matt float judging?! New T2b judging technique?

Saturday - February 24, 2018

February 24, 2018

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row / 12 for women

Men use 50-lb. dumbbell
Women use 35

Read More

Friday - February 23, 2018

February 23, 2018

3 Sets
A1: Strict T2B (8 reps)
A2: Strict Pull Ups (8 reps)
A3: Wall Walks (4 reps)

10 Min Ladder
1‐2‐3‐4‐...
Hang Power Clean (165/110)
10‐20‐30‐40‐…
DU's

Read More

Thursday - February 22, 2018

February 22, 2018

10 Min EMOM
2 Squat Snatches

5 Rounds for Time:
Row 250m
10 Burpees over rower
20 Russian Swings (1.5/1 pood)

Read More

Wednesday - February 21, 2018

February 21, 2018

10 Rounds For Total Reps
30 sec S2OH (115/75)
*rest 30 sec

10 Min AMRAP
50 Double Unders
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Read More

Tuesday - February 20, 2018

February 20, 2018

"Open Practice"
Ring MU Skills & Drills

2 Rounds for Time:
20 Thrusters
20 Sumo Deadlift high-pulls
20 Push Jerks
20 Overhead squats
20 Front Squats
(95/65)

Read More

Monday - February 19, 2018

February 19, 2018

"Nutrition Challenge Re‐test"
BB Complex
Hang Power Clean
Front Squat
Jerk

"Nutrition Challenge WOD Retest""
10 Min AMRAP
9 Push Ups
12 Box Jumps (24/20)
15 Sit Ups

Read More

Friday - February 16, 2018

February 16, 2018

"Open WOD 17.1"
For Time:
10‐20‐30‐40‐50 DB Snatches (50/35)
*15 Burpees Box Jump‐Over after each round

Core Work
Hollow Rocks
Suitcase Carry
Superman
V‐Ups
Planks

Read More

Thursday - February 15, 2018

February 15, 2018

3 Sets
A1: HSPU (10 reps)
A2: Strict Pull Ups (10 reps)

2 Rounds for Time:
75 DU's
50 Wall Balls
25 Sit Ups

Read More

Wednesday - February 14, 2018

February 14, 2018

10 Min EMOM
2 Squat Cleans

10 Min Ladder
1‐2‐3‐4‐...
Power Clean & Jerk (175/115)
Row 15/12 Cals between each

Read More

Tuesday - February 13, 2018

February 13, 2018

5 Sets
A1: Deadlift (3 reps @ 85%)
A2: DB Push Press (6 reps)

For Time:
30 Ring Muscle Ups

Read More

Monday - February 12, 2018

February 12, 2018

"Open Practice"
For Time:
20 Burpees
100 Squats
20 Box Jump Overs (20/24)

12 Min AMRAP
10 T2B
10 HR Push Ups
35 DU's

Read More

Friday - February 9, 2018

February 9, 2018

"Beach Muscles"
3 Sets
A1: Standing Alt DB Bicep Curl (8 reps per)
A2: Tricep DB Kick (8 reps per)

2 Sets
B1: Banded tricep ext (15 reps)

For Time:
50 T2B
500m Row
25 C2B
250m Row

Read More

Thursday - February 8, 2018

February 8, 2018

10 Rounds
On the 3 min of:
12 Cal Assault Bike

Read More

Wednesday - February 7, 2018

February 7, 2018

"Open Practice"
3 Rounds
30 DU's
15 Hang PC (75/55)
5 Lateral Bar Hop Burpees

18 Min EMOM
Min 1: Row 14/10 Cal
Min 2: 6 Front Squats (3/4 BW)
Min 3: 12 HR Push Ups

Read More

Tuesday - February 6, 2108

February 6, 2018

5 Sets
A1: DB Walking Lunge (25ft)
A2: DB Push Press (6 reps)

"2011 Regional Event 3"
For Time
21‐15‐9
Deadlift (315/205)
Box Jump (30/24)

Read More

Monday - February 5, 2018

February 5, 2018

"Max Out Monday"
1RM
Power Clean

10 Min AMRAP
25 DU's
10 American Swings (1.5/1)
5 S2OH (per arm w/ KB)

Read More

Friday - February 2, 2018

February 2, 2018

"Open Practice"
3 Rounds For Time
12 C2B
12 Burpees

2 Rounds For Time
100 DU's
10 Push Jerks (155/105)

Read More

Thursday - February 1, 2018

February 1, 2018

Overhead Squat
Sets of 3

18 Min AMRAP
60 Sit Ups
45 Cal Row
30 Power Cleans (135/95)

Read More

Wednesday - January 31, 2018

January 31, 2018

5 Sets
A1: DB Bench Press (10 Reps)
A2: Standing Banded Tricep Ext. (10 Reps)

For Time:
21‐15‐9
Hang Power Snatch (75/55)
Toes to Bar

Read More

Tuesday - January 30, 2018

January 30, 2018

Benchmark WOD
"Karen"
For Time:
150 Wall Balls (14/20)

"Open Practice"
Ring MU Skills & Drills

Read More

Monday - January 29, 2018

January 29, 2018

10 Min EMOM
BB Complex
1 Dead
1 Squat Clean
1 Front Squat
1 Jerk

"Open WOD 13.2"
10 Min AMRAP
5 S2OH (115/75)
10 Deads (115/75)
15 Box Jumps (24/20)

Read More

oldie but goodie.....

Friday - January 26, 2018

January 26, 2018

"Open Practice"
40 Bar‐Facing Burpees

Open WOD 15.4
8 Min Ladder
3‐6‐9‐…
Handstand push-ups
Cleans (185/125)

Read More

Thursday - January 25, 2018

January 25, 2018

3 Sets
A1: Weighted Pull Ups (3 reps)
A2: Weighted Ring Dips (3 reps)

For Time:
15/10 Calorie Row
15 Thrusters (95/65)
15 Pull Ups
Rest 3 min and repeat

Read More

Wednesday - January 24, 2018

January 24, 2018

Barbell Complex
Power Snatch
Hang Squat Snatch
OHS

8 Min AMRAP
200m Row
10 Deads (135/95)

Read More

Tuesday - January 23, 2018

January 23, 2018

"Open Practice"
4 Rounds for max reps
In 2 min
50 DU's
Max T2B
rest 1 min

4 Rounds
A1: Split Squat (8 reps per)
A2: Heavy Goblet Squat (8 reps)

1 Set
B1: 100 Walking Lunges

Read More

Monday - January 22, 2018

January 22, 2018

10 Min EMOM
3 Push Press

15 Min AMRAP
10 Push Ups
15 Sit Ups
30 DU's

Read More

Saturday - January 20, 2018

January 20, 2018

18.0

21-15-9
Dumbell Snatch (50/35)
Burpees

Read More

Friday - January 19, 2018

January 19, 2018

For Time:
50 Deads (185/135)
40 Alt DB Snatch (50/35)
30 Ring Dips
200 DU's
100 ft OH Walking Lunge (45/25)

Read More

Thursday - January 18, 2018

January 18, 2018

3 Sets
A1: KB SDLHP (8 reps)
A2: Seated DB Press (8 reps)

1 Set
B1: Max Handstand hold

Death By Calorie Row
Increase by 2 Cals each min

Read More

Wednesday - January 17, 2018

January 17, 2018

"Open Practice"
For time:
25 Burpee Box Jump Overs (24/20)

3 Rounds For Time
12 C2B Pull Ups
9 HSPU's
6 Squat Clean Thrusters (155/105)

Read More

Tuesday - January 16, 2018

January 16, 2018

12 Min EMOM
1 Power Clean
5 Burpees

10 Min Ladder
5‐10‐15‐…
Russian Swings
Sit Ups
*20 DU's after each round

Read More

MLK Day

January 15, 2018

4 Sets
A1: Deadlift (6 reps)
A2: DB Shoulder Shrug (12 reps)

For Time:
Row 1k
30 S2OH (135/95)

Read More

Friday - January 12, 2018

January 12, 2018

Death By:
Toes to Bar

12 Min AMRAP
10 Burpee Box Jumps (24/20)
10 KB 1‐Arm Snatch (5 per) (1.5/1 pood)

Read More

Thursday - January 111, 2018

January 11, 2018

Snatch Balance
Singles

3 Rounds For Time
250m Row
21 Thrusters (65/45)
12 C2B Pull Ups

Read More

Wednesday - January 10, 2018

January 10, 2018

Back Squat
5x5

5 Rounds For Time
30 DU's
20 Squats
10 HR Push Ups

Read More

Tuesday - January 9, 2018

January 9, 2018

"Wide Backs Are BacK"
3 Sets
A1: Bent Over BB row (8 reps)
A2: Wide‐grip Pull Ups (8 reps)

"Open WOD 12.2 w/ a Twist"
10 Min AMRAP
30 Power Clean (75/45)
30 Power Clean (135/75)
30 Power Clean (165/100)
AMRAP PC (210/120)

Read More

Monday - January 8, 2018

January 8, 2018

"Max Out Monday"
BB Complex
Hang Power Clean
Front Squat
Jerk

"Nutrition Challenge WOD"
10 Min AMRAP
9 Push Ups
12 Box Jumps (24/20)
15 Sit Ups

Read More

Friday - January 5, 2018

January 5, 2018

10 Min EMOM
30 DU's
2 Power Cleans

10 Min AMRAP
6 Ring Dips
12 Russian Swings (heavy)
18 Wall Balls

Read More

Thursday - January 4, 2018

January 4, 2018

1 Set
A1: Rope Climb (5 reps)
A2: Toe2Bar (35 reps)

3 Rounds for Time
300m Row
10 Burpees
10 Deads (185/125)

Read More

Wednesday - January 3, 2018

January 3, 2018

3 Sets
A1: Squat Snatch (3 reps)
A2: Single Arm DB OHS (3 reps per)

12 Min Clock
1000m Row

then AMRAP,

18 One‐arm DB Snatch (50/35) (alternating)
54 DU's

Read More

Tuesday - January 2, 2018

January 2, 2018

10 Min EMOM
1 Front Squat
1 Front Rack Forward Lunge (per leg)
1 Front Squat

5 Rounds for Time
3 Muscle Ups
3 Wall Walks
20 Sit Ups

Read More

Friday - December 29, 2017

December 29, 2017

For Time:
30 Power Snatch (95/65)

5 Min AMRAP
14 Sit Ups
50 Singles

5 Min AMRAP
7 T2B
25 DU's

Read More

Thursday - December 28, 2017

December 28, 2017

"Push Pull"
4 Sets
A1: DB Push Press (8 Reps)
A2: Single Leg KB RDL (8 each)

"Posted Triple 3"
4 Rounds
Assult Bike (12 cal)
then,
200 DU's
then,
1000m Row

Read More

Wednesday - December 27, 2017

December 27, 2017

2 Sets
A1: Hollow Rocks (10 reps)
A2: Side Plank (30 sec each)
Then, 2 Sets
B1: V‐Ups (10 reps)
B2: 1‐Arm DB hold (30 sec)

6 Min AMRAP
6 Lateral Bar‐Hop Burpees
3 Shoulder To OH (155/105)

Read More

Tuesday - December 26, 2017

December 26, 2017

10 Min EMOM
1 Power Clean
2 Front Squats

"Jackie"
For Time
1000m Row
50 Thrusters (45/45)
30 Pull Ups

Read More

Merry Christmas

Christmas

December 25, 2017

MERRY CHRISTMAS

Read More

Friday - December 22, 2017

December 22, 2017

Bar Games

5 Rounds For Time
30 Double Unders
KB American Swings (1.5/1)
1 Deadlift (315/205)

Read More

Thursday - December 21, 2017

December 21, 2017

Barbell Complex
Power Snatch
2 OHS

2 Min AMRAP
Sit Ups

3 Min AMRAP
Wall Balls

4 Min AMRAP
Row meters
*rest 1 min after each AMRAP

Read More

Wednesday - December 20, 2017

December 20, 2017

"Push Pull"
3 sets
A1: Bench Press (5 reps)
A2: 1‐Arm DB Row (8 per arm)

Rowing "Nicole"
20 Min AMRAP
Row 400m
Max Pull Ups

Read More

Tuesday - December 19, 2017

December 19, 2017

4 Sets
A1: Weighted Pull Ups (3 reps)
A2: Weighted Push ups (8 reps)
A3: Hip Extensions (12 reps)

10 Min EMOM
6 Forward Front Rack Lunges
*From the floor

Read More

Monday - December 18, 2017

December 18, 2017

Split Jerk
6 attempts at weight above 85% of 1RM

12 Min Ladder
1‐2‐3‐…100
Power Clean (95/65)
Burpee
S2OH (95/65)

Read More

Friday - December 15, 2017

December 15, 2017

"Push Pull"
3 Sets
A1: Floor Press (5 reps)
A2: Bent Over BB row (8 reps)
B1: 1‐Arm Landmine Press (5)
B2: 1‐Arm Banded Row (8 per)

2 Rounds For Time
15 PC & Jerks (135/95)
15 Lateral Bar Hop Burpees

Read More

Thursday - December 14, 2017

December 14, 2017

Handstand Practice

"2017 CrossFit Liftoff WOD"
12 min AMRAP
25 Pull Ups
50 Cal Row
100 OHS (45/45)
50 Box Jumps (24/20)
25 Pull Ups

Read More

Diesel Only

Tuesday - December 12, 2017

December 12, 2017

3 Sets
A1: Back Squat (6 reps)
A2: Heavy 1‐arm KB hold (45 sec per arm)

For Time:
30 T2B
30 HSPU
30 Box Jumps (30/24)

Read More

Monday - December 11, 2017

December 11, 2017

10 Min EMOM
5 Burpees
15 Squats

10 Min AMRAP
50 Sit Ups
100 DU's
150m Row

Read More

Friday - December 8, 2017

December 8, 2017

10 Min EMOM
3 TNG Power Snatch

12 Min AMRAP
100ft Shuttle Run
8 Toes to Bar

Read More

Thursday - December 7, 2017

December 7, 2017

"Back Attack"
4 Rounds Not for time
Max Strict Pull Ups
10 Bent Over Barbell Rows
10 Bent Over DB Fly

5 Rounds
250m Row
*1 Min rest after each round

Read More

Wednesday - December 6, 2017

December 6, 2017

"Rump Pump Wednesday"
3 Sets
A1: Hip Ext (15 reps)
A2: Single Leg KB RDL (8 per)
A3: DB Reverse Lunge (8 per)

3 Rounds For Time
15 Power Cleans (135/95)
15 Ring Dips

Read More

Tuesday - December 5, 2017

December 5, 2017

25 Min AMRAP
500m Row
15 Wall Balls
1 Rope Climb
5 Front Squats (165/115)

Read More

Monday - December 4, 2017

December 4, 2017

"Max Out Monday"
Thruster
1RM

For Time
10‐20‐30‐40‐50
Double Unders
Push Presses (45/35)

Read More

Saturday - December 2, 2017

December 2, 2017

For time w/ a partner

Buy in: 2015M Row

"Grace"
30 Clean & Jerks each (135/95)

Buy out: 2016M Row

*alt clean & jerks / switch every 250M

Read More

Friday - December 1, 2017

December 1, 2017

"Jacked Back"
5 Sets
A1: HEAVY Rack Pulls (5 reps)
A2: DB 1‐arm Row (8 reps)

10 Min AMRAP
30 Double unders
5 Power Snatch (115/75)

Read More

Thursday - November 30, 2017

November 30, 2017

BB Complex
Squat Snatch
Snatch Balance
OHS

For Time
Row 500m
5 PC & Jerk (185/135)
20 Strict Pull Ups
5 PC & Jerk
Row 500m

Read More

Wednesday - November 29, 2017

November 29, 2017

4 Sets
A1: Heavy Farmers Walks
A2: DB Suitcase Carry
A3: Front Hold Sandbag Hold

Death By Wall Balls

Read More

Tuesday - November 28, 2017

November 28, 2017

6 min AMRAP
Ring Muscle Ups

8 Min AMRAP
6 "Over Unders" (24/20)
18 Double Unders

Read More

Monday - November 27, 2017

November 27, 2017

Overhead Squat
4x5
*Target 75%‐80% of 1RM

3 Rounds For Time
10 Squat Cleans (155/105)
20 Burpees

Read More

Thanksgiving

November 23, 2017

Run 5k

Read More

Wednesday - November 22, 2017

November 22, 2017

12 Min EMOM
Even: 40 DU's
Odd: 3 Thrusters

12 Min AMRAP
12 Deads (155/105)
9 Hang Power Cleans
6 Push Jerk

Read More

Tuesday - November 21, 2017

November 21, 2017

Death By Pull Up
C2B or Kip or Banded
*Max 10 min

3 Rounds
50 Squats
25 American Swings (1.5/1)
15 Cal Row
5 Squat Cleans (135/95)

Read More

Monday - November 20, 2017

November 20, 2017

A1: Supine Ring Rows (3x10) 2 sets
B1: Heavy 1‐arm barbell suitcase hold (max per arm)
B2: 1‐arm DB bentover row (12 per arm)

7 Min AMRAP
7 Push Ups
7 Burpees
7 BB Strict Presses (65/45)

Read More

Saturday - November 18, 2017

November 18, 2017

20 Min AMRAP with a partner

30 Hang Power Cleans (95/65)
20 Toes to Bar
30 Shoulder to Overhead (95/65)
20 Handstand Push-ups

30 Double unders -- each person

*split up the work evenly besides DU's

Read More

Friday - November 17, 2017

November 17, 2017

3 sets
"Jacked Backs"
A1: DB 2‐arm row (8 reps)
A2: Landmine Row (8 reps per arm)
A3: Bent over lateral raise (10 reps)
For Time:
10 Burpee Pull Ups
10 Burpee Box Jumps (24/20)
10 C2B Pull Ups
10 Burpee Box Jumps
10 Burpee Pull Ups
*Row 250m

Read More

Thursday - November 16, 2017

November 16, 2017

Front Squat
9‐7‐5‐3‐1
Max load for each

For Time:
100 American Swings (1.5/1 pd)

Read More

Wednesday - November 15, 2017

November 15, 2017

"Open WOD 13.1"
17 Min AMRAP

40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
Max Snatch at (210/120)

Read More

Tuesday - November 14, 2017

November 14, 2017

A1: As many times through of
this complex without failing
1 Press / 1 Push Press / 1 Push Jerk
(95/65)

A2: 10 min EMOM
Power Clean and Push Jerk

3 Rounds For Time
10 Power Cleans (165/115)
15 Push Ups
20 Sit Ups
30 Cal Row

Read More

Monday - November 13, 2017

November 13, 2017

Deadlift
5x5

10 Min AMRAP
10 Med Ball Cleans (20/14)
30 DU's

Read More

Friday - November 10, 2017

November 10, 2017

Handstand Walk Practice

For Time:
21‐15‐9
Wall Balls
Pull Up

Read More

Thursday - November 9, 2017

November 9, 2017

Alternating DB Snatch
4 x 8 (per arm)

6 Rounds For Time:
6 Forward BB Alternating Lunges
(135/95)
8 T2B
10 Cal Row

Read More

Wednesday - November 8, 2017

November 8, 2017

"Rowing Nancy"
5 Rounds for time
400m Row
15 OHS (95/65)

15 Min to establish
Squat Clean Thruster
Singles

Read More

Tuesday - November 7, 2017

November 7, 2017

"Randy"
For Time
75 Power Snatches (75/55)

4 Sets
Ring Dips (8 reps)
Ring Pull Ups (8 reps)

Read More

Monday - November 6, 2017

November 6, 2017

"Max Out Monday"
Hang Power Clean
1 RM

For Time:
1‐2‐3‐…10
Burpees
Deadlifts (165/115)

Read More

Friday - November 3, 2017

November 3, 2017

"Marston"
20 Min AMRAP
1 Deadlift (405/315)
10 T2B
15 Bar Facing Burpees

Read More

Thursday - November 2, 2017

November 2, 2017

"Fight Gone Bad" (kind‐of)

5 Rounds for Time
20 Wall Ball Shots
20 SDLHP (75/55)
20 Box Jumps (20/20)
20 Push Press (75/55)
20 Cal Row
Rest 1 Min

Read More

Wednesday - November 1, 2017

November 1, 2017

"Rowing Nancy"
5 Rounds for time
400m Row
15 OHS (95/65)

15 Min
Squat Clean Thruster
Singles

Read More

HAPPY HALLOWEEN

HALLOWEEN

October 31, 2017

"Randy"
For Time
75 Power Snatches (75/55)

4 Sets
Ring Dips (8 reps)
Ring Pull Ups (8 reps)

Read More

Monday - October 30, 2017

October 30, 2017

"Annie"
For Time:
50‐40‐30‐20‐10
DU's
Sit Ups

4 Sets
A1: Bench Press (5 reps)
A2: DB Waiters Walks

Read More

Friday - October 27, 2017

October 27, 2017

10 Min EMOM
5 OverHead Squat

12 Min AMRAP
15 Cal Row
20 Sit Ups
25 DU's

Read More

Thursday - October 26, 2017

October 26, 2017

Push Press
Sets of 3

For Time
22‐16‐10
BB Front Lunges (115/75)
Power Cleans (115/75)

Read More

Wednesday - October 25, 2017

October 25, 2017

Ring Play:
4 Sets
A1: Ring Push Ups (10 reps)
A2: Skin The Cats (4 reps)
A3: Toes through ring (10 reps)

For time:
40 Lateral Bar Hop Burpees
20 Deads (185/135)

Read More

Tuesday - October 24, 2017

October 24, 2017

For Time:
5000m Row

NOT for Time
4 rounds
10 DB Bent over Row
Heavy DB static hold (max)

Read More

Monday - October 23, 2017

October 23, 2017

4 Sets
A1: Weighted Box Step Ups (6 per leg)
A2: Single leg RDL (8 per leg)

10 Min AMRAP
10 Med Ball Cleans (20/14)
35 DU's

Read More

Saturday - October 21, 2017

October 21, 2017

Partner workout

10 min AMRAP
20 DB Snatches (50/35)
20 Box Jump Over (24/20)
400M Run

rest 3 min

10 min AMRAP
400M run
20 Toes to Bar
20 Heavy KB swings (Russian)

Read More

Friday - October 20, 2017

October 20, 2017

8 rounds
A1: Tabata Plank Hold 3 Sets
B1: Hip Ext (15 reps)

12 Min AMRAP
3 DB Complexes
30 Double Unders

*The DB complex is Renegade row L,
Renegade row R, Power Clean, 2 PP

Read More

Thursday - October 19, 2017

October 19, 2017

4 Sets
A1: Heavy KB/DB Farmers Walk
A2: Single Leg Glute Thruster (8 reps per leg)

2 Rounds For Time
30 Cal Row
30 Pistols (15 per)
30 Single Arm KB PP (15 per)

Read More

Wednesday - October 18, 2017

October 18, 2017

4 Sets
A1: Bench Press (6 reps)
A2: 2 Arm Bent Over DB Row (10 reps)

14 Min AMRAP
400m Run
8 Strict Pull Ups
8 HR Push Ups

Read More

Tuesday - October 17, 2017

October 17, 2017

10 Min EMOM
5 HSPU's

For Time
100 OH Walking Lunge (45/25)
100 Wall Balls (20/14)

Read More

Monday - October 16, 2017

October 16, 2017

4 Sets
A1: DB Hang Squat Clean (5 reps)
A2: Single Arm DB Push Press (5 reps per)

8 Min AMRAP
16 American Swings
8 Burpees

Read More

Friday the 13th

October 13, 2017

Push Press
Sets of 3

10 Min AMRAP
10 Alternating DB Snatches (5 per) (50/30)
10 Toes to bar
10 OH DB walking Lunge Steps

Read More

Thursday - October 12, 2017

October 12, 2017

"Nutts"

10 HSPU's
15 Deads (250/195)
25 Box Jumps (24/20)
50 Pull Ups
100 Wall Balls (20/14)
200 DU's
400m Run w/ plate (45/25)

Read More

Wednesday - October 11, 2017

October 11, 2017

"Rump Pump Wednesday"
12 Min EMOM
Even: 40 Sec reverse lunge (20 sec per leg)
Odd: 8 RDL

12 Min Ladder
10‐20‐30‐...
Cal Row
5‐10‐15‐...
Power Snatch (95/65)

Read More

grads! congrats!

Tuesday - October 10, 2017

October 10, 2017

3 Sets
A1: Landmine 1 arm row (8 per arm)
A2: 2 Arm bent over DB row (8 reps)
A3: Max Chin‐over‐the‐bar hang

3 Rounds For Time
5 Ring Muscle Ups
15 Box Jump Overs (24/20)

Read More

grads! congrats!

Monday - October 9, 2017

October 9, 2017

Max Height Box Jump
Max Distance Broad Jump

12 Min AMRAP
15 Sit Ups
30 Squats
45 Double Unders

Read More

Tuesday - October 3, 2017

October 3, 2017

6 Sets
Dumbell Complex
5 Deads
4 Hang Squat Cleans
3 Push Press

10 Min AMRAP
5 HSPU's
15 Wall Balls
100m Sprint

Read More

Monday - October 2, 2017

October 2, 2017

"Max Out Monday"

"The Other Total"
1 RM
Clean
Bench Press
Overhead Squat

Read More

Friday - September 29, 2017

September 29, 2017

Handstand Practice

15 Min AMRAP
5 PC & Jerk (165/115)
400m Run

Read More

Thursday - September 28, 2017

September 28, 2017

15 Min To Establish Heavy
Hang Snatch

2 Rounds for Time
800m Run
30 Box Jumps
30 Wall Balls
30 Sit Ups

Read More

Wednesday - September 27, 2017

September 27, 2017

4 Sets
A1: Barbell Press (6 reps)
A2: Dumbell 1 Arm Row (8 reps per arm)

6 Rounds for Time
1 Pull Up Cluster
30 DU's
15 Cal Row

*PU Cluster ‐ 2 Strict, 4 C2B, 8
Pull Up

Read More

Tuesday - September 26, 2017

September 26, 2017

4 Sets
A1: Skin the Cat (3 reps)
A2: L‐Hang from bar (max time)
A3: Superman (10 reps)

12 Min AMRAP
Squat Clean (185/135)
*run 200m after every 3 reps

Read More

Congrats to everyone from Posted who competed at the 5th annual Amplify Open

Monday - September 25, 2017

September 25, 2017

Death By Power Clean
(135/95)

10 Min AMRAP
10 Deads (135/95)
10 HR Push Ups

Read More

Friday - September 22, 2017

September 22, 2017

Snatch Balance Singles

For Time:
Row 500m
20 Pistols (alternating)
10 HPC (185/135)

Read More

Team Series

Thursday - September 21, 2017

September 21, 2017

Deadlift
5x3

12 Min Ladder
4‐8‐12‐...
Toes to bar
Alternating DB Snatches (50/35)
*Run 100m after each rd

Read More

OG CrossFitter and strongman Rob Orlando -- Throwback to the 2010 CrossFit Games "Helen" event at the track.

Wednesday - September 20, 2017

September 20, 2017

For Time:
40 Back Squats (135/95)
30 Pull Ups
20 Shoulder 2 OH (135/95)

"Strongman Stuff"
Stone Walks
Farmers Carry

Read More

Tuesday - September 19, 2017

September 19, 2017

A1: Ring Row (3x10)

3 Sets
B1: Single Arm DB Row (8 per)
B2: Kneeling Banded Row (8 per)

15 Min AMRAP
30 Cal Row
20 Power Cleans (95/65)
100 DU's

Read More

Monday - September 18, 2017

September 18, 2017

Thruster
Sets of 2

10 Min AMRAP
10 Burpee Box Jump Overs
(24/20)
20 Sit Ups

Read More

Friday - September 15, 2017

September 15, 2017

OHS
Sets of 3

For Time:
25 C2B
50 Cal Row
75 Russian Swings
100 DU's

Read More

Thursday - September 14, 2017

September 14, 2017

Bench Press
4x5 @ 70‐75%
Then,
BB Bent Over Row 4x8

8 Min AMRAP
8 HR Push Ups
16 Lunge Steps
8 Box Jumps (24/20)

Read More

Wednesday - September 13, 2017

September 13, 2017

"Hotshots 19"

6 Rounds for Time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull Ups
400m Run

Read More

BUSTER doing some ghostBUSTing

Tuesday - September 12, 2017

September 12, 2017

4 Sets
A1: Alternating DB Snatch (6 per arm)
A2: Single Leg RDL (8 per leg)

18 Min EMOM
Min 1: 40 DU's
Min 2: 20 Sit Ups
Min 3: 5 Push Presses (115/85)

Read More

never forget

911

September 11, 2017

"911 Tribute WOD"

For time:
2001m Run/Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee C2B Pull Ups
11 Power Cleans (170/115)
11 HSPU's
11 American Swings (heavy)
11 T2B
11 Deads (170/115)
11 Push Jerks (110/75)
2001m Run/Row

Read More

Saturday - September 9, 2017

September 9, 2017

20 min Partner AMRAP

30 Power Snatches (95/65)
20 Toes to Bar
30 American Kettlebell Swings (1.5/1pd)
20 Handstand Push-ups
10 Calories each on the rower

*each partner does exactly 1/2 the work. except for row

Read More

Friday - September 8, 2017

September 8, 2017

3 Sets
10 Ring Dips
10 Ring Rows

4 Rounds For Time:
400m Run
15 Thrusters (75/55)
*rest 2 min

Read More

Thursday - September 7, 2017

September 7, 2017

10 Min EMOM
1 Bear Complex

4 Rounds For Time:
6 Burpee Box Jump Overs (24/20)
12 Deads (225/155)
24 Cal Row

Read More

Wednesday - September 6, 2017

September 6, 2017

4 Sets
A1: Seated DB Press (8 reps)
A2: Wall Walks (3 reps)

10 Min Ladder

10‐20‐30‐…
Double Unders
5‐10‐15-....
Burpees

Read More

Tuesday - September 5, 2017

September 5, 2017

For Time:
100 Wall Balls
*Add 5 reps every time you stop
*Record total time, including
penalty reps

3 Sets
A1: Strict T2B (8 reps)
A2: Side Plank (45sec/side)
A3: Superman (3 sec ea./ 10 reps)

Read More

LABOR DAY

September 4, 2017

"Max Out Monday"
Squat Clean & Jerk
1 Rep Max

With a Parnter
14 Min AMRAP
2 Rounds DT (155/105)
4 Rounds of Cindy
*partners alternate every
movement

Read More

Friday - September 1, 2017

September 1, 2017

"Core Blaster"
3 Sets
A1: L‐Sit (Max)
A2: Heavy Suitcase Carry
A3: Back Extension
A4: V‐Up (10 Reps)

"Victory Lap"
3 Rounds For Time:
10 Strict Pull Ups
10 Strict HSPU
Then,
800m Run

Read More

Thursday - August 31, 2017

August 31, 2017

4 Sets
A1: Supine Ring Row (8 reps)
A2: Pendaly Rows (8 Reps)

5 Rounds For Time
20 Push Ups
20 Cal Row
20 American Swings (1.5/1)
40 DU's

Read More

Wednesday - August 30, 2017

August 30, 2017

"CrossFit Open WOD 11.3"
5 Min AMRAP
Squat Clean (165/110)
Jerk (165/110)

10 Min AMRAP
200m Run
15 Power Snatch (75/55)

Read More

Tuesday - August 29, 2017

August 29, 2017

Deadlift
5x5

For Time:
65 Sit Ups
45 Box Jumps (24/20)
25 Burpees

Read More

Monday - August 28, 2017

August 28, 2017

"First Class At Posted ‐ Ever"

Push Press
3 Rep Max

12 Min Ladder
3, 6, 9, 12, …
Wall Balls (20/14)
Pull Ups

Read More

Friday - August 25, 2017

August 25, 2017

10 Min EMOM
2 Hang Power Cleans
2 Front Squats

15 Min AMRAP
40 Squats
Run 400m
20 Box Jumps (24/20)
Run 200m w/ Med Ball (20/14)

Read More

Thursday - August 24, 2017

August 24, 2017

"Time Trial"
2000m Row


3 Min AMRAP
HR Push Up
rest 2 min
3 Min AMRAP
Sit Up

Read More

Wednesday - August 23, 2017

August 23, 2017

"Rump Pump Wednesday"
3 Sets
A1: Single Leg DB RDL (10 per)
A2: Laying Hamstring Curl (10
reps)

"Air Force WOD"
20 Thrusters (95/65)
20 SDLHP
20 Push Jerks
20 OHS
20 Front Squats
*4 Burpees at the start of every min

Read More

Tuesday - August 22, 2017

August 22, 2017

High Hang Snatch
Singles

For Time
12‐10‐8‐6‐4
Hang Squat Snatch (95/65)
Chest to Bar Pull Ups
*30 Double Unders after each set

Read More

Monday - August 21, 2017

August 21, 2017

A1: Push Press (3x5 @ 75‐80%)
B1: Complex (95/65)
1 Press
1 Push Press
1 Push Jerk

4 Rounds For Time
12 American Swings (1.5/1)
12 Goblet Squats
24 DU's

Read More

Friday - August 18, 2017

August 18, 2017

Hero WOD

"Abbate"
Run 1 Mile
21 Clean and Jerk (155/105)
Run 800m
21 C&J (155/105)
Run 1 Mile

Read More

Thursday - August 17, 2017

August 17, 2017

5 Sets
Dumbbell Complex
8 DB Deads
6 DB Hang Power Cleans
4 DB Shoulder 2 OH

"Double Under Helen"
3 Rounds for Time
150 Double unders
21 American Swings (1.5/1)
12 Pull Ups

Read More

"One gym, one trainer, one client at a time. Off the carbs, off the couch. That's CrossFit." • –CrossFit Founder Greg Glassman, speaking today at LSU Health Sciences Center

Wednesday - August 16, 2017

August 16, 2017

"Strong Man Stuff"
A1: Heavy‐ish Yolk Walk
B1: Heavy Farmers Carry

10 min Clock
Row 1000m
then, AMRAP
8 Box Jump Overs (24/20)
12 Push Ups

Read More

Tuesday - August 15, 2017

August 15, 2017

4 Sets
A1: Strict Pull Ups (8 reps)
A2: Single Arm DB Row (8 per
arm)

5 Rounds For Time
15 Wall Balls
5 Deads (225/155)
Rest 1 min

Read More

Monday - August 14, 2017

August 14, 2017

10 Min Clock
Even Min: 4 Power Cleans
Odd: 2 Hang Squat Cleans
*Use Same Wt.

2017 Games WOD
"Heavy 17.5"
10 Rounds
9 Thrusters (135/95)
35 DU's
*12 Min Cap

Read More

Friday - August 11, 2017

August 11, 2017

Tabata:
Cal Row (10 rounds)

2017 Games WOD
"Bar Fight"
12 C&J's (155/105)
Then, 2 rounds of:
15 T2B
12 C2B
Then, 12 C&J's

Read More

Thursday - August 10, 2017

August 10, 2017

3 sets
A1: 10 Ring Dips
A2: 4 Wall Walks

2017 Games WOD
"Vest Triplet"
4 Rounds for Time:
400m Run
24 Squats
12 burpee‐box jump over (30/30)

Read More

Wednesday - August 9, 2017

August 9, 2017

"Rump Pump Wednesday"
4 Sets
A1: Deadlift (12 reps @50%
1RM)
A2: Hip Ext (12 reps)

2017 Games WOD (modified)
"2223 Intervals"
6 Burpees
30 DU's
Max OHS (105/75)
*until 75 reps of OHS

Read More

Tuesday - August 8, 2017

August 8, 2017

Floor Press
4x5
*Increasing weight each set

2017 Games WOD (modified)
"Triple‐G Chipper"
100 Pull Ups
80 Sit Ups
60 Pistols (30 per leg)
40 Cal Row
20 KB Push Press (53/35)

Read More

Monday - August 7, 2017

August 7, 2017

"Max Out Monday"
Snatch 1 RM
(Power or Squat)

2017 Games WOD
"Double‐under Snatch"
4 Rounds for Time
50 DU's
15 Snatches (95/65)

Read More

Saturday - August 5, 2017

August 5, 2017

With a Partner

50‐40‐30‐20‐10
Thrusters (95/65)
Bar‐hop Burpees

*run 200m together

Read More

Friday - August 4, 2017

August 4, 2017

Squat Clean
Singles

3 Rounds For Time
Row Cal (20/15)
10 Box Jump‐Overs (24/20)
*rest 2 min after each round

Read More

Thursday - August 3, 2017

August 3, 2017

Push Press
Sets of 4

"Run Row Run"
For time
Run 800m
Row 1000m
Run 800m

Read More

Wednesday - August 2, 2017

August 2, 2017

3 Sets
A1: Weighted Pull Up (3 reps)
A2: L‐Sits (max time)
A3: Side Plank (30‐45 per side)

8 Min AMRAP
9 Ring Dips
9 Deads (185/135)

Read More

Tuesday - August 1, 2017

August 1, 2017

10 Min EMOM
1 Power Clean
*Increase each min

3 Rounds For Time
400m Run
15 OHS (75/55)
15 Burpees

Read More

the CHAMP

Monday - July 31, 2017

July 31, 2017

Front Squat
5x5
80%‐85%
*Same Weight

10 Min AMRAP
25 DU's
10 SDLHP (1.5/1 KB)
25 DU's
10 American Swings (1.5/1)

Read More

Saturday - July 29, 2017

July 29, 2017

20 min Partner workout

5 Power cleans (115/85)
10 Toes to bar
5 Front squats
10 Pull-ups
5 Jerks
400M run together

Partners alternate movements

Read More

Friday - July 28, 2017

July 28, 2017

3 Sets
A1: Strict Pull Ups (10 reps)
A2: Kneeling Banded Row (8 per
arm)

15 Min AMRAP
21 Cals Row
15 Box Jumps (30/24)
9 Deads (205/155)

Read More

Thursday - July 27, 2017

July 27, 2017

10 Min EMOM
Squat Snatch

For Time
12‐9‐6
HSPU
Pistol (each leg)

Read More

Wednesday - July 26, 2017

July 26, 2017

"Rump Pump Wednesday"
3 Sets
A1: KB Single Leg RDL (8 per)
A2: Weighted Bulgarian Split
Squat (8 per)
A3: Banded Hamstring Curls (10
reps)

8 Min AMRAP
32 DU's
8 Burpees

Read More

the app is solid!

Tuesday - July 25, 2017

July 25, 2017

3 Sets
A1: Rope Climb (2 fast)
A2: Peg Board (1 ascent)

For Time
30 Power Snatch (95/65)
rest 3:00
30 PC & Jerk (95/65)

Read More

Monday - July 24, 2017

July 24, 2017

"The Posted Total"
1 Rep Max For Each
Front Squat
Push Press
Power Clean

Read More

Friday - July 21, 2017

July 21, 2017

"Beach Muscles"
3 sets
A1: Bench Press (12 reps)
A2: Banded Tricep Ext (12 reps)
A3: DB Alt Bicep Curls (8 ea arm)


For Time
50 Box Jumps (30/24 inches)
50 KB Swings (2/1.5 pood)
50 Knees 2 Elbows
50 Wall Balls
50 Burpees

Read More

Thursday - July 20, 2017

July 20, 2017

"Jackie"
For Time
1000m Row
50 Thrusters (45/45)
30 Pull Ups

Run for 15 min

Read More

Wednesday - July 19, 2017

July 19, 2017

"Rump Pump Wednesday"
3 Sets
A1: Banded Monster Walks
A2: Single Leg Box Step Up (8
per side)
A3: DB Walking Lunge (6 per leg)

10 Min AMRAP
Run 200m
2 Squat Clean and Jerk
(165/115)

Read More

Tuesday - July 18, 2017

July 18, 2017

Snatch Balance
Singles

20 Min AMRAP
1 Power Clean (185/135)
5 Wall Ball Shots

Read More

Monday - July 17, 2017

July 17, 2017

25 Rounds for time
With 2 DBs
1 push up
1 right arm row
1 left arm row
1 power clean
1 thruster

6 Min AMRAP
30 DU's
3 HSPU's

Read More

Saturday - July 15, 2017

July 15, 2017

Partner workout

16 Rounds for time:

10 Alternating Dumbell Snatches (50/35)
10 Toes to Bar
100M Run

*Partners alternate movements

Read More

from CrossFit.com wod blog

Friday - July 14, 2017

July 14, 2017

Death by:
Power Clean (135/95)
*Stop at 10 min

10 Min AMRAP
250m Row
10 Burpee Pull Ups

Read More

Thursday - July 13, 2017

July 13, 2017

4 Sets
A1: Skin the Cat (5 reps)
A2: Strict T2B (8 reps)


4 Rounds
Run 400m
*rest 2min after each round

Read More

Wednesday - July 12, 2017

July 12, 2017

"Rump Pump Wednesday"
4 Sets
A1: Front Rack BB Forward
Lunge (6 per leg)
A2: Heavy Russian Swings (12
reps)

For Time:
10‐15‐20
Box Jump Overs (24/20)
Push Press (95/65)

Read More

Tuesday - July 11, 2017

July 11, 2017

"Amanda"
For time:
9‐7‐5
Muscle Ups
Snatch (135/95)

Strongman
A1: Heavy Farmers walk
A2: Heavy Sled Push (prowlers)
A3: Heavy Sled Backwards Pull
(small sled)

Read More

Monday - July 10, 2017

July 10, 2017

Deadlift
5x5 80% of 1RM

18 Min EMOM
Min 1: Cal Row (14 / 10)
Min 2: DU's (45 reps)
Min 3: 30 sec max Wall Balls

Score is total Wall Balls

Read More

Saturday - July 8, 2017

July 8, 2017

"Brenton"

AT THE PARK

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Read More

"Perspective. If we threw our problems into a pile and saw what others were dealing with, we'd grab ours back" Ben Bergeron

Friday - July 7, 2017

July 7, 2017

Supine Ring Rows (3x10)
then,
Barbell Bicep Curls (3x10)

12 Min Clock
Row 1000M, then
AMRAP
30 DU's
10 DB Snatch (50/35)
*alternate arms

Read More

Thursday - July 6, 2017

July 6, 2017

5 Rounds
1 Min ON / 1 Min OFF
30 DU's
Max Thrusters (115/75)


3 Rounds For Time
200m Run
3 Bear Complex (115/75)
9 Lateral Bar‐hop Burpees

Read More

Wednesday - July 5, 2017

July 5, 2017

"Rump Pump Wednesday"
3 Sets
A1: Weighted Split Squat (12 reps per side)
A2: Hip Ext (12 reps)
A3: Single leg glute thruster (12 per leg)

10 min Ladder
5‐10‐15‐…
Cal Row
Sit Ups
Box Jumps

Read More

Happy 4th of July!

4th of July

July 4, 2017

Pull / Push a Truck

Read More

Monday - July 3, 2017

July 3, 2017

"Max Out Monday"
Press
1RM

"Elizabeth"
For time:
21‐15‐9
Cleans (135/95)
Ring Dips

Read More

Friday - June 30, 2017

June 30, 2017

Bench Press
5x8
*Increase each set

5 Min AMRAP
5 Hang Power Clean (115/75)
5 Shoulder 2 OH (115/75)
5 T2B
rest 2 min
5 Min AMRAP
5 HPC and Jerk (115/75)
5 T2B

Read More

Thursday - June 29, 2017

June 29, 2017

For Time:

400m run with KB (1.5/1)
60 American Swings
60 Goblet Squats
6 Bar MU's
6 Rope Climbs
200m run with KB
30 American Swings
30 Goblet Squats
3 Bar MU's
3 Rope Climbs

Read More

Wednesday - June 28, 2017

June 28, 2017

BB Complex
Power Clean
Thruster
Push Jerk

12 Min AMRAP
27 Cal Row
18 Burpee Box Jumps (24/20)
9 Wall Walks

Read More

Tuesday - June 27, 2017

June 27, 2017

3 Sets
A1: DB Push Press (10 reps)
A2: 45 Sec Handstand Hold

Tabata
Pull Ups
Lunge Steps
Sit Ups
Box Jumps

Read More

Monday - June 26, 2017

June 26, 2017

CrossFit Open WOD 12.1
7 min AMRAP
Burpees

8 Min AMRAP
3 Front Squats (185/135)
30 Double Unders

Read More

Fouche throw back...

Friday - June 23, 2017

June 23, 2017

10 Min EMOM
3 Power Snatch

10 Min AMRAP
5 Ring Dips
1 Rope Climb
200m Run

Read More

Thursday - June 22, 2017

June 22, 2017

Deadlift
5x5
85% of 1RM

4 Rounds for Time
500m Row
*rest 2 Min between

Read More

Wednesday - June 21, 2017

June 21, 2017

3 Sets
A1: Weighted Ring Dips (5 reps)
A2: One arm DB Row (8 reps per
arm)

10 Rounds for Time
7 Toes to bar
7 Wall Balls

Read More

Tuesday - June 20, 2017

June 20, 2017

Death By Shoulder to Overhead
(115/75)
*Max 12 min

"Helen"
3 Rounds for time:
400m Run
21 American Swings (1.5/1 pood)
12 Pull-Ups

Read More

Monday - June 19, 2017

June 19, 2017

Front Rack Reverse Lunge
5 x 5 (per leg)

8 Min Ladder
1‐2‐3‐…
Hang Power Clean (165/115)
10‐20‐30‐…
Double Unders

Read More

Quiubo in downtown Naperville

Friday - June 16, 2017

June 16, 2017

3 Sets
A1: Strict T2B (5 reps)
A2: L‐Sit (30 secs)
A3: Side Plank (30 sec per)
A4: Superman (10 reps)

12 Min AMRAP
30 DU's
15 Power Snatch (75/55)
30 DU's
15 Shoulder 2 OH (75/55)

Read More

Thursday - June 15, 2017

June 15, 2017

BB Complex:
2 Clean Pulls
1 Power Clean
1 Hang Power Clean

6 ‐ One Min Rounds for
Max Pull Ups
3 Thrusters (155/105)
40 Yard Shuttle (5, 10)
Max Pull Ups
rest 2 min

Read More

CrossFit Teens!

Wednesday - June 14, 2017

June 14, 2017

15 Min EMOM
Press
*add 5# every min
**Push Press after failed press
***Use approx. 50% of 1RM press
to start

For Time:
30 Cal Row
1 Deadlift (365/275)
20 Cal Row
2 Deadlifts
10 Cal Row
3 Deadlifts

Read More

Tuesday - June 13, 2017

June 13, 2017

"Karen"
For time
150 Wall Balls

4 Sets
A1: Supine Ring Rows (10 reps)
A2: Hip Extension (10 reps)
*not for time

Read More

Monday - June 12, 2017

June 12, 2017

Squat Clean and Jerk
10 Attempts* aiming for perfect form at 85%


6 Min Ladder
2‐4‐6‐…
Hollow Rocks
DB Snatches (50/35)
*alternating arms

Read More

Saturday - June 10, 2017

June 10, 2017

20 Min AMRAP

10 Power Cleans (135 / 95)
20 Wall Ball shots (20 / 14)
1 Rope Climb
10 Box Jump Overs (30 / 24)
200M run
1 Rope Climb

Read More

Friday - June 9, 2017

June 9, 2017

Pause Front Squat
6x3
*2 sec pause at bottom

8 Min AMRAP
7 T2B
14 OH Walking Lunge (45/25)

Read More

Thursday - June 8, 2017

June 8, 2017

8 Min EMOM
5 Handstand Push-ups

For time:
15 Deadlifts (155/105)
15 Hang Power Cleans (155/105)
15 Shoulder 2 OH (155/105)
*45 DU's
5 Lateral bar‐hop Burpees
After each BB movement

Read More

Wednesday - June 7, 2017

June 7, 2017

"Nancy"
5 Rounds for time
400m Run
15 OHS (95/65)

Core work after the WOD
Suitcase carry
Front rack carry
Waiter walk

Read More

Tuesday - June 6, 2017

June 6, 2017

4 Sets
A1: Single Arm DB Press (8 reps
per arm)
A2: 1 Min Plank Hold

12 Min AMRAP
5 Pull Ups
10 Box Jumps
15 Sit Ups

Read More

Monday - June 5, 2017

June 5, 2017

"Max Out Monday"
Back Squat
1RM

3 Rounds for time
25 Burpees
400m Run

Read More

Friday - June 2, 2017

June 2, 2017

Power Snatch
Singles
*Work up to 85% with good form

10 Min AMRAP
Run 250m
15 Russian Swings
15 Wall Balls
15 OHS (45/45)

Read More

Thursday - June 1, 2017

June 1, 2017

Death By Front Squat
(135/95)
*Max 10 min

For Time
Run 800m
rest 1 min
150 DU's
rest 1 min
Row 1 K

Read More

Wednesday - May 31, 2017

May 31, 2017

4 Sets
A1: Weighted Ring Dips (5 reps)
A2: Renegade Rows (5 per arm)

For time
21‐15‐9
Burpee Box Jump Over (24/20)
Shoulder 2 OH (95/65)

Read More

Tuesday - May 30, 2017

May 30, 2017

10 Min EMOM
25 DU's
2 Power Cleans
*touch and go

4 Rounds for Time
25 Sit Ups
10 Deads (225/155)
25 Cal Row

Read More


Friday - May 26, 2017

May 26, 2017

10 Min EMOM
3 Wall Walks

12 Min AMRAP
100 Jump Rope Singles
20 Goblet Squats (1.5/1)
50 DU's
20 American Swings

Read More

Lisa grad pic. belated congrats

Thursday - May 25, 2017

May 25, 2017

Push Jerk
8x2
*Increasing weight

3 Rounds for Time
15 Box Jumps (24/20)
Run 200m (sub 250m Row)
5 Power Cleans (185/135)

Read More

Wednesday - May 24, 2017

May 24, 2017

Deadlift
5x5
80% 1RM
Same weight

8 Min Ladder
1‐2‐3‐4‐…
Pistol (per leg)
10‐20‐30‐40‐…
DU's

Read More

Tuesday Twins

Tuesday - May 23, 2017

May 23, 2017

"Grace"
For time:
30 Clean and Jerks (135/95)

Not For Time:
4 Sets
A1: 10 Strict Pull Ups
A2: 10 Ring Dips

Read More

Monday - May 22, 2017

May 22, 2017

5 Sets
BB Complex:
Squat Clean
2 Front Squat
*increasing weights

10 Min AMRAP
10 Deads (135/95)
5 Burpees

Read More

Saturday - May 20, 2017

May 20, 2017

with a Partner

7min AMRAP
5 Hang Power Snatches (95/65)
7 Box Jump Overs
9 Cal Row

rest 2min

7min AMRAP
5 Push Presses (95/65)
7 Toes to Bar
9 Cal Row

rest 2min

7min AMRAP
5 Thrusters
7 Lateral Burpee bar hops
9 Cal Row

*Alterna

Read More

Friday - May 19, 2017

May 19, 2017

5 Sets
6 DB Deads
6 DB HPC
6 DB FS
6 DB PP
*Do not put DB down until set is
complete

For Time
21‐15‐9
C2B Pull Ups
OHS (95/65)

Read More

Thursday - May 18, 2017

May 18, 2017

4 Rounds
A1: 10 T2B
A2: Suitcase carry
A3: Banded Walk Outs

14 min Ladder
2-4-6-8-10-12-14…..
Power clean (95/65)
BB Front Rack Alternating Lunge Steps
**25 DU after each set

Read More

Wednesday - May 17, 2017

May 17, 2017

10 Min EMOM
25 DU's
2 Hang Power Cleans

10 Min AMRAP
200m Run
25 Russian Swings (1.5/1)

Read More

Tuesday - May 16, 2017

May 16, 2017

Thruster
8x2
*Off the rack

Tabata
Box Jumps
Sit Ups
Burpees
Push Ups

Read More

a quote from the beloved Pat Sherwood, of CrossFit HQ

Monday - May 15, 2017

May 15, 2017

3 Rounds
A1: Ring Row (8 reps)
A2: 1 Min Plank

For time:
Run 800m
then,
8 rounds
4 HSPU
8 Pull Ups
12 Squats

Read More

Saturday - May 13, 2017

May 13, 2017

25 Min AMRAP
w/ a partner

20 Power Cleans (135/95)
20 Bar Facing Burpees
20 Wall Ball Shots (20/14)
200M Run w/ a med ball

*switch every 5 reps
**run together, switch ball as needed

Read More

Friday - May 12, 2017

May 12, 2017

Squat Snatch
Singles


6 Rounds for Time
200m Run
10 HR Push Ups

Read More

Thursday - May 11, 2017

May 11, 2017

Deadlift
2RM


5 Rounds
500m Row
*2:00 rest after each round

Read More

Wednesday - May 10, 2017

May 10, 2017

Hero WOD "Danny"
20 min AMRAP
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull Ups

Read More

Yorkville Cock Fight 2017 - Jose Barraza and Daniel Garcia -- Masters 1st Place

Tuesday - May 9, 2017

May 9, 2017

10 Min EMOM
2 Squat Cleans
*Same weight

2 Rounds for Time
25 Wall Balls (20/14)
25 Burpees
25 Cal Row
25 American Swings (1.5/1)

Read More

Yorkville Cock Fight 2017 - Evan and Jason 3rd Place

Monday - May 8, 2017

May 8, 2017

Push Press
6x3 (85% of 1rm)

Open WOD 11.1
10 Min AMRAP
30 DU's
15 Power Snatch (75/55)

Read More

Cinco De Mayo

May 5, 2017

Death By:
Strict Pull Up
*Max 10 Min

12 Min AMRAP
21 DU's
15 Cal Row
9 Deads (155/105)

Read More

Thursday - May 4, 2017

May 4, 2017

Snatch Balance
Singles

3 Rounds for Time
45 Double Unders
35 Wall Balls (20/14)
25 Box Jumps (24/20)

Read More

Wednesday - May 3, 2017

May 3, 2017

Front Rack Forward Lunge
(4x6) per leg

9 Min AMRAP
9 Cal Row
9 T2B
9 HR Push Up

Read More

Tuesday - May 2, 2017

May 2, 2017

4 Sets
A1: 8 Ring Rows
A2: 60 Sec Plank
A3: 10 Superman

10 Min EMOM
3 Power Cleans
1 Push Jerks

Read More

Monday - May 1, 2017

May 1, 2017

"Max Out Monday"
Split Jerk
1 RM

3 Rounds for Time
15 Thrusters (95/65)
12 Burpees
*10 min time cap

Read More

Saturday - April 29, 2017

April 29, 2017

For time:

100 Double Unders
50 Power Cleans (95/65)
25 Calorie Row
50 Wall Balls (20/14)
100 Double Unders

Read More

Friday - April 28, 2017

April 28, 2017

Back Squat
4x6
75%, 75%, 80%, 85%

"2017 Age Group Qualifier #3"
For Time
21‐15‐9
Shoulder to OH (135/95)
C2B Pull Up

Read More

Thursday - April 27, 2017

April 27, 2017

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Read More

Wednesday - April 26, 2017

April 26, 2017

Power Clean
Sets of 2

12 Min EMOM
EVEN: 15 Cal Row
ODD: 10 DB 1‐arm Snatch (5 per) (50/35#)

Read More

Tuesday - April 25, 2017

April 25, 2017

Front Rack Reverse Lunge
4x6 (per leg)

"G.I. Jane"
For Time
100 Burpee Pull Ups

Read More

Monday - April 24, 2017

April 24, 2017

6 Min AMRAP
10 Push Ups
15 Sit Ups

20 Min AMRAP
400m Run
20 Box Jumps (24/20)

Read More

Saturday - April 22, 2017

April 22, 2017

with a min 15 min clock

750M Row Buy in

then,

AMRAP in the remaining time
7 Shoulder to Overhead
14 Pull-ups
28 Double Unders

Read More

Friday - April 21, 2017

April 21, 2017

BB Complex:
Squat Clean
Hang Squat Clean Thruster

4 Rounds for Time
400m Run
50 Air Squats

Read More

Thursday - April 20, 2017

April 20, 2017

Push Press
4x6
*Increasing loads

3 min AMRAP
DU's
3 min AMRAP
Row Cals
2 min AMRAP
DU's
2 Min AMRAP
Row Cals
*Rest 1 min after each AMRAP

Read More

bros....

Wednesday - April 19, 2017

April 19, 2017

5 Rounds
A1: Single arm DB Row (8 per
arm)
A2: 6‐8 Strict Pull Ups

For Time
21‐15‐9
Toes to bar
Power Snatch (75/55)
Lateral Bar‐hop Burpee

Read More

Tuesday - April 18, 2017

April 18, 2017

10 Min EMOM
3 Power Cleans

4 Rounds for Time
20 Box Jumps (24/20)
10 Deads (185/135)
200m Run

Read More

Monday - April 17, 2017

April 17, 2017

Front Squat
5x5
Same Weight for all sets
*Working sets 85% 1RM

10 Min AMRAP
25 DU's
20 Russian Swings
15 Cal Row
10 Goblet Squats

Read More

Friday - April 14, 2017

April 14, 2017

Max Height Box Jump
Max Distance Broad Jump

15 Min AMRAP
Row 250m or Run 200m
10 Pull Ups
10 Burpees

Read More

Thursday - April 13, 2017

April 13, 2017

Hang Power Cleans
Sets of 3

For Time
Row 500m
25 Wall Balls
25 Sit Ups
Run 400m
25 Wall Balls
25 Sit Ups
100 DU's
25 Wall Balls
25 Sit Ups

Read More

Wednesday - April 12, 2017

April 12, 2017

10 Min EMOM
5 Push Press
*off the floor

5 Rounds
1 Min ON / 1 Min OFF
30 Russian Swings

Read More

Tuesday - April 11, 2017

April 11, 2017

4 sets
A1: Ring Dips (8 reps)
A2: One Arm DB Row (8 reps per
arm)

For Time:
30‐20‐10
Thrusters (65/45)
Toes to Bar

Read More

Monday - April 10, 2017

April 10, 2017

Max Out Monday
Squat Snatch

8 Min AMRAP
12 Weighted OH Lunge Step (45/25)
10 Box Jumps

Read More

Saturday - April 8, 2017

April 8, 2017

For time

15 Clean & Jerks (135 / 95)
15 Pull-ups
15 Lateral bar hopping burpees
400M run

12 C & J (135 / 95)
12 Pull-ups
12 Lateral bar hopping burpees
400M run

9 C & J (135 / 95)
9 Pull-ups
9 Lateral bar hopping burpees
400M run

Read More

Friday - April 7, 2017

April 7, 2017

Bench Press
5x3

10 Min AMRAP
250m Row
15 Wall Balls
10 Thrusters (95/65)
5 OHS (95/65)

Read More

Thursday - April 6, 2017

April 6, 2017

Death By:
Box Jump Over
*Max 10 Min

5 Rounds for Time
3 Muscle Ups
25 Sit Ups
5 Power Snatch (95/65)

Read More

Wednesday - April 5, 2017

April 5, 2017

15 Min Clock

15 Cal Row
15 Power Cleans (185/135)
30 Cal Row
30 Power Cleans (135/95)
45 Cal Row
Max Reps PC (95/65)

Read More

Tuesday - April 4, 2017

April 4, 2017

Front Squats
5x3

4 Rounds for Max Reps
1 Min HSPU
1 Min Box Jumps (30/24)
1 Min Bear Crawl
1 Min T2B
1 Min Rest

Read More

Monday - April 3, 2017

April 3, 2017

4 Sets
A1: 10 Strict Pull Ups
A2: 60 Sec Plank

10 Min AMRAP
30 DU's
10 Burpees

Read More

Friday - March 31, 2017

March 31, 2017

Complex
Power Clean
Hang Clean
Front squat

2 Rounds for Time
25 HR Push Ups
25 Squats
25 Box Jumps
50 DU's

Read More

Thursday - March 30, 2017

March 30, 2017

Heavy Object Walking
Farmers Walk
Sandbags
KBs
DBs

20 Min AMRAP
Max meters row

Read More

Wednesday - March 29, 2017

March 29, 2017

8 Rounds
:30 ON / :30 OFF
Handstand Hold

6 Rounds for Time
8 Lateral Bar‐hop Burpees
6 HPC (135/95)
4 S2OH (135/95)

Read More

Tuesday - March 28, 2017

March 28, 2017

Split Jerk
2 RM

4 Rounds for Time
10 Strict Pull Ups
20 Cal Row
30 KB Swings

Read More

The 17.5 gang -- great job guys!

Monday - March 27, 2017

March 27, 2017

Front Rack Reverse Lunge
5 x 6 per leg

8 min AMRAP
40 DU's
10 Deads (185/135)

Read More

Saturday - March 25, 2017

March 24, 2017

17.5

10 rounds for time of:
9 thrusters, 95 / 65 lb.
35 double-unders

Read More

Friday - March 24, 2017

March 24, 2017

Push Press
6x3

15 Min Ladder
10‐15‐20‐25...
Wall Balls
Run 200m

Read More

Thursday - March 23, 2017

March 23, 2017

10 Rounds
5 OHS (115/75)
15 Cal Row
5 Burpee Box Jump Overs

*Bonus Core Work

Read More

Wednesday - March 22, 2017

March 22, 2017

Deadlift
5x5

3 Rounds for Time
100 DU's
7 HPC & Jerk (185/135)

Read More

Tuesday - March 21, 2017

March 21, 2017

4 Sets
A1: Seated Box Jump (3 reps)
A2: Strict Pull Up (8 reps)

"2016 CF Games Squat Clean
Pyramid"

For time:
10 Squat cleans (165/110)
8 Squat Cleans (180/130)
6 Squat Cleans (195/140)
4 Squat Cleans (205/155)
2 Squat Cleans (215/165)

Read More

Monday - March 20, 2017

March 20, 2017

Death By:
Power Snatch (115/75)

*10 min cap
12 Min AMRAP
21 Russian Swings
15 HR Push Ups
9 S2OH (115/75)

Read More

Saturday - March 18, 2017

March 18, 2017

17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 / 155 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target / 14-lb to 9 ft.
55-calorie row
55 handstand push-ups

Read More

Herman, congrats on the food challenge!

Friday - March 17, 2017

March 17, 2017

Bench Press
8x2

4 Min AMRAP
16 DB Snatch (50/35)
(alternating)
8 Pistols (alternating)
‐ Rest 2 Min ‐
2 Min AMRAP
Goblet Squat (50/35)

Read More

Thursday - March 16. 2017

March 16, 2017

3 Rounds for time
15 Cal Row
15 Power Snatches (75/95)

rest 5 min

For time:
20 HSPU
30 Back Squats (135/95)
20 Pull Ups

rest 5 min

4 Rounds for time:
11 Bar Facing Burpees
9 Power Cleans (155/105)

Read More

Wednesday - March 15, 2017

March 15, 2017

Death By:
Burpee Box Jump

2 Rounds for Time
25 Russian Swings
15 Shoulder 2 OH (155/105)
Row 750M

Read More

Tuesday - March 14, 2017

March 14, 2017

10 Min EMOM
Even: 3 Push Press
Odd: 6 Front Squats
*Same weight

8 Min Ladder
2‐4‐6‐8‐…
Pull Up
HR Push Up

Read More

Monday - March 13, 2017

March 13, 2017

"Max Out Monday"
Squat Clean
1 RM

"Annie"
For Time
50‐40‐30‐20‐10
DU's
Sit Ups

Read More

Saturday - March 11, 2017

March 11, 2017

3 rounds:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.

continued

Read More

Friday - March 10, 2017

March 10, 2017

10 Min EMOM
5 Burpees
1 Hang Power Clean
1 Power Clean

10 Min AMRAP
5 Pull Ups
10 Push Ups
30 DU's

Read More

Thursday - March 9, 2017

March 9, 2017

Push Jerk
sets of 5

For Time
Row 5000m

Read More

Wednesday - March 8, 2017

March 8, 2017

Rope Climbs
5x2 Speed Doubles

"Elizabeth"
21‐15‐9
Squat Cleans (135/95)
Ring Dips

Read More

Tuesday - March 7, 2017

March 7, 2017

BB Complex
2 Power Snatch
2 OHS

3 Rounds for time
10 HSPU
10 Deads (185/135)
15 Cal Row
15 Box Jumps

Read More

Monday - March 6, 2017

March 6, 2017

4 Sets
A1: DB/KB Single leg RDL (8 per)
A2: Rear leg elevated split
squats (12 per)

10 min AMRAP
16 Cal Row
8 Power Clean & Jerk (135/95)
64 DU's

Read More

Saturday - March 4, 2017

March 4, 2017

12 min AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every

Read More

Friday - March 3, 2017

March 3, 2017

5 Sets
A1: T2B (10 reps)
A2: Hip Extension (10 reps)

10 Min Ladder
5‐10‐15‐...
Wall Ball
DU (x2)

Read More

Thursday - March 2, 2017

March 2, 2017

10 Min EMOM
3 OHS

Rowing Helen
3 Rounds for Time
500m Row
21 KB Swings (1.5/1)
12 Pull Ups

Read More

Wednesday - March 1, 2017

March 1, 2017

5 Sets
A1: Single Are DB Row (8 per)
A2: Plank Hold (60 sec)

For Time
15‐10‐5
Thrusters (135/95)
6‐3‐1
Bar MU

Read More

Tuesday - February 28, 2017

February 28, 2017

"DT"

5 Rounds for Time
12 Deads
9 HPC
6 Jerks
(155/105)

Read More

Monday - February 27, 2017

February 27, 2017

Power Clean
TNG Doubles

10 Min AMRAP
10 Cal Row
50 DU's
20 Push Ups

Read More

Saturday - February 25, 2017

February 25, 2017

17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
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-ove

Read More

Friday - February 24, 2017

February 24, 2017

Front Squat
6x4

12 Min AMRAP
15 American Swings
15 Push Ups
10 OHS (75/55)
10 Lat Bar‐hop Burpees

Read More

Thursday - February 23, 2017

February 23, 2017

For Time:
15‐10‐5
Handstand Push-ups
Burpee Box Jumps (24/20)

2 Rounds For time:
30 Wall Balls
20 Toes to Bar
30 Double Unders

Read More

Wednesday - February 22, 2017

February 22, 2017

16 Min EMOM
Even: 3 Push Jerks
Odd: 40 Double Unders

6 Min AMRAP
150m Row
6 Power Cleans (135/95)

Read More

Tuesday - February 21, 2017

February 21, 2017

Deadlift
5x5

3 Rounds For Time
5 Muscle Ups
50 Squats
10 Burpees

Read More

Monday - February 20, 2017

February 20, 2017

BB Complex
Hang Power Clean
Front Squat
Jerk
1 RM

10 Min AMRAP
9 Push Ups
12 Box Jumps (24/20)
15 Sit Ups

Read More

congrats Mel! another Posted on ramp grad..

Saturday - February 18, 2017

February 18, 2017

For time:

30 clean and jerk (95/65)
30 lat bar hop burpees
400 m run
20 clean and jerk
20 lat bar hop burpees
400 m run
10 clean and jerk
10 lat bar hop burpees
400 m run

Read More

Friday - February 17, 2017

February 17, 2017

Squat Snatch
Singles

13 Min AMRAP
20 Cal Row
10 Burpee Pull Ups

Read More

Thursday - February 16, 2017

February 16, 2017

Front Squat (5 reps)
A2: Front Rack KB Carry

Flight Simulator
5‐10‐15‐…50‐45‐40‐…5
Unbroken sets of DU's

Read More

Wednesday - February 15, 2017

February 15, 2017

Pull Up / Chest to bar / Bar MU practice

For Time:
15 Power Cleans (135/95)
15 Box Jump Overs (30/24)
15 Power Cleans (155/105)
15 Box Jump Overs (24/20)
15 Power Cleans (175/125)
15 Box Jump Overs (20/20)

Read More

Tuesday - February 14, 2017

February 14, 2017

10 Min EMOM
Power Clean
Split Jerk

6 Rounds for time:
12 Wall Balls
18 Sit Ups
24 DU's

Read More

Monday - February 13, 2017

February 14, 2017

Thruster
Sets of 2
*off rack

In 10 min:

Row 1K

then AMRAP,
Bear Complex (115/75)

Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Behind the back Push Press

Read More


Friday - February 10, 2017

February 10, 2017

4 Rounds
A1: 10 Toes to Bar
A2: Renagade Rows (10 reps)

8 Min AMRAP
150m Row
15 Power Snatches (75/55)

Read More

Thursday - February 9, 2017

February 9, 2017

DB Complex:
8 Deads
6 Squats
4 Push Press

The Chief"
5 rounds
3 min AMRAP
3 Power Cleans (135/95)
6 Push Ups
9 Squats
*rest 1 min after each round of WOD

Read More

Wednesday - February 8, 2017

February 8, 2017

Hang Power Clean
6x3

10 Min AMRAP
20 Sit Ups
40 DU's
10 Burpees

Read More

Tuesday - February 7, 2017

February 7, 2017

14 Min EMOM
Odd: 6 Chest to Bar
Even: 30 Sec Handstand Hold

Death By Front Squat
(135/95)
*off the floor

Read More

Monday - February 6, 2017

February 6, 2017

"Max Out Monday"
Push Press
1 rep max

For Time:
21‐15‐9
Deadlift (185 / 135)
Box Jump Over (24/20)

Read More

Posted Kids!

Saturday - February 4, 2017

February 4, 2017

For time with a bro or bitch

100 Power Clean (95/65)
100 sit ups
100 Shoulder to overhead
100 bar facing burpees
100 Wall Balls (20/14)
100 cal row

Partners break up any way
One works, one rests

Read More

Friday - February 3, 2017

February 3, 2017

Floor Press
4x6

10 Min AMRAP
18 American Swings
6 HSPU

Read More

Thursday - February 2, 2017

February 2, 2017

For Time:
40 T2B
40 Box Jump Overs
(break up as needed)

6 Rounds For Time
35 Double Unders
1 Power Clean and Jerk (185/135)
6 Pistols (3/3)

Read More

February 1, 2017

February 1, 2017

12 Min EMOM
1 Squat Clean
1 Front Squat

3 Rounds For Time
10 Deads (225/185)
500m Row

Read More

Tuesday - January 31, 2017

January 31, 2017

Push Press
4x5

"Cindy"
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Read More

Monday - January 30, 2017

January 30, 2017

4 Sets
A1: Waiter Walks
A2: Suitcase carry
A3: Banded Walk Outs

10 Min Ladder
3‐6‐9‐…
Burpees
10‐20‐30‐…
Double Unders

Read More

Saturday - January 28, 2017

January 28, 2017

For time:

27 calorie row buy in

then,

4 rounds of:
10 Hang Power Snatch (115/75)
10 Hand Release Push ups
10 Thursters
10 Toes to bar

then,
27 cal row buy out

RIP ROXY

Read More

Friday - January 27, 2017

January 27, 2017

Squat Clean
Hang Squat Clean

3 Rounds for Time
12 Cal Row
6 Power Cleans (135/95)
12 Wall Balls
6 Bar‐facing Burpees
‐Rest 2 min btw each round

Read More

Thursday - January 26, 2017

January 26, 2017

10 Min EMOM
3 Push Press
*from the floor

Tabata:
DU
Row (meters)
DU
Row

Read More

Wednesday - January 25, 2017

January 25, 2017

Death By Burpees
*max 15 min

For time
21‐15‐9
American Swings
Pull Ups
Box Jumps

Read More

congrats men! Matt P and Cris on to regular class

Tuesday - January 24, 2017

January 24, 2017

4 sets
A1: Power Snatch (2 reps)
A2: Seated Box Jump (5 reps)

10 Min AMRAP
24 DU's
18 Lunge Steps
12 Sit Ups
6 Hang Power Cleans (115/75)

Read More

Monday - January 23, 2017

January 23, 2017

DB Single Leg RDL (8
per leg)
A2: Max L‐Sit Hold

With a Partner
15 Min AMRAP
40 Cal Row
20 Front Squats (135/95)
*Split up as needed

Read More

Friday - January 20, 2017

January 20, 2017

Hero WOD "Marston"
20 min AMRAP
1 Deadlift (405/315)
10 Toes to Bar
15 Bar‐facing Burpee

Read More

Thursday - January 19, 2017

January 19, 2017

Overhead Squat
5x3

For time:
30 Wall Balls
15 Push Ups
45 Russian Swings
15 Push Ups
30 Wall Balls
*30 DU's after each round

Read More

Wednesday - January 18, 2017

January 18, 2017

4 sets
A1: Bench Press (6 reps)
A2: Bent over BB row (8 reps)

12 Min Ladder
2‐4‐6‐…
Row Cal
Burpee
Box Jump

Read More

Tuesday - January 17, 2017

January 17, 2017

4 sets (not for time)
Max plank hold
10 C2B

"Isabel"
30 Snatches (135/95)

Read More

Monday - January 16, 2017

January 16, 2017

Squat Clean (2 reps)
A2: DB Strict Press (6 reps)

10 Min AMRAP
25 Squats
10 Shouder 2 OH (115/85)

Read More

Saturday - January 14, 2017

January 14, 2017

10 min AMRAP with a partner

3 Power Cleans (155/105)
6 Box Jumps (24/20)
12 Double Unders

rest 5 min

10 min AMPRAP with a partner

3 Thrusters (105/75)
6 Toes to Bar
12 Double Unders

Read More

Friday - January 13, 2017

January 13, 2017

Complex:
3 sets AMRAP
Press
Push Press
Push Jerk
(95/65)

5 Rounds for time
15 Burpees
50 DU's

Read More

Thursday - January 12, 2017

January 12, 2017

4 Max Sets
C2B Pull Up

24 Min EMOM
Min 1: 3 Power Snatch
Min 2: 30 DU's
Min 3: 30 sec plank hold

Read More

Wednesday - January 11, 2017

January 11, 2017

12 Min EMOM
4 Lateral Hop Burpees
1 Squat Clean

2 Rounds for Time
40 American Swings
100 DU's
40 Wall Balls
500m Row

Read More

Tuesday - January 10, 2017

January 10, 2017

4 Sets
A1: Deadlift (6 reps)
A2: Handstand Hold (max)

Death By:
Pull Up
*Once completed ‐ Max Cal Row
in 5 min.

Read More

Monday - January 9, 2017

January 9, 2017

BB Complex
Hang Power Clean
Front Squat
Jerk

1 RM


10 Min AMRAP
9 Push Ups
12 Box Jumps (24/20)
15 Sit Ups

Read More

Friday - January 6, 2017

January 6, 2017


Open WOD 16.5
For time:
21‐18‐15‐12‐9‐6‐3
Thrusters
Burpees

Read More

Thursday - January 5, 2017

January 5, 2017

4 sets
A1: Bench Press (8 reps)
A2: HSPU (8 reps)

Open WOD 12.2
10 Min AMRAP
30 Power Snatch (75/45)
30 Power Snatch (135/75)
30 Power Snatch (165/100)
AMRAP Power Snatch (205/120)

Read More

Wednesday - January 4, 2017

January 4, 2017

10 Min EMOM
6‐8 Strict Pull Ups

Open WOD 11.4
10 Min AMRAP
60 Bar‐facing Burpees
30 Overhead Squat (120/90)
10 Muscle Ups

Read More

Tuesday - January 3, 2017

January 3, 2017

BB Front Rack Forward Lunge
5 x 5 (per leg)

Open WOD 12.3
18 Min AMRAP
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar

Read More

Monday - January 2, 2017

January 2, 2017

"Max Out Monday"
Power Clean
1Rep Max

Open WOD 14.1
10 Min AMRAP
30 Double Unders
15 Power Snatches (75/55)

Read More

Friday - December 30, 2016

December 30, 2016

10 Min EMOM
3‐5 HSPU

10 Min Ladder
2‐4‐6‐…
American Swings
10‐20‐30‐…
Double unders

Read More

Thursday - December 29, 2016

December 29, 2016

Complex:
Snatch Balance
2 OHS

5 Rounds for Time
5 Front Squats (135/95)
10 Cal Row
15 T2B

Read More

Wednesday - December 28, 2016

December 28, 2016

5 Sets
A1: DB 1 Arm Row (10 per)
A2: Single Leg RDL (10 per)

10 Min AMRAP
30 Double unders
10 Burpee Box Jumps (24/20)

Read More

Tuesday - December 27, 2016

December 27, 2016

5 Sets
A1: 2 Legless Rope Climb
A2: 45‐60 sec plank

Every 2 min for 10 rounds
1 Shankle Complex

"Shankle Complex"
1 Deadlift
3 Hang Clean Pulls
1 Hang Clean
2 Jerks

Read More

Monday - December 26, 2016

December 26, 2016

Front Squat
4x8

3 rounds FGB‐style
Box Jump (24/20)
Russian Swing (1.5/1)
Sit Ups
Wall Balls (20/14)
Row (calories)

Read More

Saturday - December 24, 2016

December 24, 2016

24 Min AMRAP
Partner workout

24 Burpees
12 Hang Power Cleans (115/75) Rx+(135/95)
24 Sit ups
12 Shoulder to overhead (115/75) Rx+(135/95)
24 Double unders

*each athlete must do half of each movement
**except DU's, both athletes do all 24

Read More

Friday - December 23, 2016

December 23, 2016

CF Open WOD 11.3
5 Min AMRAP
Squat Clean & Jerk (165/110)

For time:
21‐15‐9
Toes to Bar
OverHead Squat (75/55)

Read More

Thursday - December 22, 2016

December 22, 2016

Hero WOD "Jennifer"

26 min AMRAP
10 Pull Ups
15 KB Swings (1.5/1 pd)
20 Box Jumps (24/20)

Read More

Wednesday - December 21, 2016

December 21, 2016

4 Sets
A1: One Arm DB Snatch (5 per
arm)
A2: Suitcase Carry

12 Min Ladder
3‐6‐9‐12‐…
Row (Calories)
Thrusters (95/65)

Read More

what's your excuse?

Tuesday - December 20, 2016

December 20, 2016

10 Min EMOM
3 Push Press

5 rounds for time
20 Burpees
rest 1 Min

Read More

Monday - December 19, 2016

December 19, 2016

Front Squat
5 x 5

For time:
50‐40‐30‐20‐10
DU's
Squats
Sit Ups

Read More

Friday - December 16, 2016

December 16, 2016

4 Sets
A1: Squat Snatch (3 reps)
A2: Strict Toes to bar (8 reps)

10 Min Ladder
10‐20‐30‐40‐...

Double unders
1‐2‐3‐4‐…
Box Jump Over (24/20)
Handstand Push-ups

Read More

Thursday - December 15, 2016

December 15, 2016

Rowing Time Trial
2000M

Front Rack Forward Lunge
5 Sets of 5 (per leg)

Read More

Wednesday - December 14, 2016

December 14, 2016

10 Min EMOM
3 Muscle Ups

For Time
50 Box Jumps (24/20)
50 Russian Swings
50 Sit Ups
50 Wall Balls
50 Burpees
50 Push Press (45/35)

Read More

Tuesday - December 13, 2016

December 13, 2016

Complex:
Power Clean
Push Press
Hang Squat Clean Thruster

3 Rounds for time
80 Double Unders
40 Air Squats
20 Deadlifts (185/135)

Read More

Monday - December 12, 2016

December 12, 2016

5 Sets
A1: Floor Press (6 reps)
A2: Plank (45‐60 Sec)

10 Min AMRAP
Row 250m
5 Bear Complex (95/65)*

*Complex must be unbroken,
but reps can be broken

Read More

Saturday - December 10, 2016

December 10, 2016

the double chipper

2 Rounds For Time

25 Ground to Overhead (95/65)
25 Burpees
25 Toes to Bar
25 Hand release Push-ups
25 Pull-ups
25 Calorie Row

Read More

Friday - December 9, 2016

December 9, 2016

Weighted Pull Ups
Sets of 3

3 Rounds for Time
12 Hang Cleans (135/95)
21 Cal Row

Read More

Thursday - December 8, 2016

December 8, 2016

Complex:
Snatch Balance
2x OHS

For Time
Row 1000m
4 rounds
6 Power Cleans (165/110)
24 Sit Ups
then,
Row 500m

Read More

Lauren Fisher, CrossFit Invictus

Wednesday - November 7, 2016

December 7, 2016

Sets
A1: Strict Press (6 reps)
A2: DB One arm row (8 per arm)

15 Min AMRAP
5 C2B Pull Ups
10 Box Jump Overs (24/20)
150m Row
20 DU's

Read More

Posted's friend from Crystal Lake, fitpinup37 made CrossFit HQ's intsta

Tuesday - December 6, 2016

December 6, 2016

10 Min EMOM
4 Bar‐hop burpees
1 Power Clean and Jerk

Not For Time
20 Deads (185/125)
15 Deads (225/155)
10 Deads (275/185)
5 Deads (315/225)
*looking for perfect form

Read More

Monday - December 5, 2016

December 5, 2016

"Max Out Monday"
Front Squat
1 RM

5 Min AMRAP
15 Squats
10 Russian Swings
rest 2 Min
5 Min AMRAP
15 Thrusters (45/45)
10 Russian Swings

Read More

Friday - December 2, 2016

December 2, 2016

4 Sets
A1: Suitcase / Waiter Walk
(same wt. in each hand)
A2: Banded Walk Outs

For time:
5 Rounds of Cindy
3 Rounds of DT

Read More

Thursday - December 1, 2016

December 1, 2016

5 Sets
A1: Pistols (4‐5 per leg)
A2: Single Leg RDL (6 per leg)

For time:
200 DU's
100 Lunge Steps
50 KB PP (25/arm)

Read More

Wednesday - November 30, 2016

November 30, 2016

3 Position Snatch

12 Min AMRAP
24 Cal Row
12 Toes to Bar
6 Handstand Push-ups

Read More

Tuesday - November 29, 2016

November 29, 2016

5 Sets
A1: Deadlift (6 reps)
A2: DB Press (8 reps)

"GI Jane"
100 Burpee Pull‐Ups

Read More

Merica

Monday - November 28, 2016

November 28, 2016

Tabata
Squat
Sit Ups
Push Ups

3 rounds for time
15 OHS (95/65)
75 DU's

Read More

Friday - November 25, 2016

November 25, 2016

Teams of 3

For time:

Row 3000m (rotate every 500m)
300 Sit ups
150 Wall Balls
75 Squat clean thrusters (95/65)
Row 1500m (rotate every 250)
75 Hang power clean (135/95)
150 American KB Swings
300 Lunge steps
Row 3000m (rotate every 500m)

Read More

Great turnout!

Thanksgiving 2016

November 24, 2016

Run 5k

Read More

Wednesday - November 23, 2016

November 23, 2016

5 Sets
A1: Ring Dips (8 reps)
A2: One Arm DB Row (8 per)

For Time:
15‐12‐9
Shoulder 2 OH (135/95)
C2BPull Up

Read More

Tuesday - November 22, 2016

November 22, 2016

12 Min EMOM
20 DU's
1 Power Clean & Jerk

3 Rounds for time
Row 500m
24 Box Jumps (24/20)
24 Russian Swings

Read More

Everyone loves pizza

Monday - November 21, 2016

November 21, 2016

5 Sets
Front Rack Forward Lunge
5 per leg

8 Min AMRAP
32 DU's
16 HPC (75/55)
16 DU's
8 Hang Cleans (75/55)

Read More

Saturday - November 19, 2016

November 19, 2016

AMRAP 7
7 DL (135/95)
7 HR push up
7 pull up

Rest 3 min

AMRAP 7
7 HPC (115/75)
7 sit ups
7 box jumps

Rest 3 min

AMRAP 7
7 Thrusters (95/65)
7 TTB
7 lat bar hop burpees

Read More

Teen class running....

Friday - November 18, 2016

November 18, 2016

5 Sets
A1: Back Extension (10 reps)
A2: Hollow Rocks (10 reps)

5 Rounds for time
200m Row
20 Wall Balls

Read More

Thursday - November 17, 2016

November 17, 2016

Hero WOD
"Sisson"
20 min AMRAP
1 Rope Climb
5 Burpees
200m run

Core Work

Read More

Wednesday - November 16, 2016

November 16, 2016

"The Other Total"
Clean
Bench Press
Overhead Squat

Read More

Tuesday - November 15, 2016

November 15, 2016

For time
100 Toes to Bar
*Any break in reps, do 20 Double Unders


18 min EMOM
even: 2 Power Snatch
odd: 20 Lateral Bar Hops

Read More

Coach Karyn is always watching

Monday - November 14, 2016

November 14, 2016

BB Complex:
2 Squat Clean
2 Hang Power Cleans
2 Push Jerks

12 Min AMRAP
21 Russian Swings
15 Burpees
9 KB PP (per arm)

Read More

Friday - November 11, 2016

November 11, 2016

Front Rack Reverse Lunge
4 x 6 (per leg)

10 Min AMRAP
10 Power Snatch (75/55)
10 Front Squat (75/55)
10 Box Jumps (24/20)

Read More

Thursday - November 10, 2016

November 10, 2016

For time:
20 MU's
or
40 Strict Pull Ups
40 HR Push Ups

4 rounds for time
6 Power Cleans (165/105)
12 Cal Row
24 Sit Ups

Read More

another Green grad

Wednesday - November 9, 2016

November 9, 2016

10 Min EMOM
1 Squat Clean & Split Jerk

With a 12 Min Clock
Row 1 K
then AMRAP,
20 Wall Balls
40 Double Under's

Read More

Tuesday - November 8, 2016

November 8, 2016

5 Sets
A1: DB Thruster (8 reps)
A2: Plank Hold (45 sec)

Tabata:
Burpees
Pull Ups
Box Jumps
Sit Ups

Read More

Monday - November 7, 2016

November 7, 2016

"Max Out Monday"
Deadlift
1 Rep Max

2 Rounds For Time
15 Burpees
30 Squats
800m Run

Read More

Friday - November 4, 2016

November 4, 2016

10 Min EMOM
Power Clean
Hang Squat Clean

5 Rounds for time
7 Toes to Bar
14 Squats
21 Double Unders

Read More

Thursday - November 3, 2016

November 3, 2016

Deadlift
5x5

Tabata
Row (10 Rds)
Double Unders (10 Rds)

Read More

Wednesday - November 2, 2016

November 2, 2016

4 Sets
A1: L‐Sit (Max time)
A2: Dog Scoot (Length of gym)
A3: Bar Hang (20‐30sec)
A4: Superman (10 reps)

8 Min AMRAP
24 Lunges
8 Thrusters (95/65)

Read More

Tuesday - November 1, 2016

November 1, 2016

"Torokhtiy‐Complex"
Squat Snatch
Snatch Balance
Overhead Squat

3 Rounds for time
400m Run
10 Burpee Box Jumps
15 American Swings
*Rest 1 min

Read More

Happy Halloween

HALLOWEEN - October 31, 2016

October 31, 2016

Halloween Monster Mash Up

With a partner:
100 Pull Ups ("Angie")
30 Clean and Jerks ("Grace")
100 Push Ups
30 Snatches ("Isabel")
100 Sit Ups
150 Wall Balls ("Karen")
100 Squats

Read More

Saturday - October 29, 2016

October 29, 2016

AMRAP 25 min
5 squat clean (135/95)
10 TTB
15 box jumps
200 m run

Read More

Friday - October 28, 2016

October 28, 2016

10 Min
"Cindy"
or
"Mary"

10 Min AMRAP
Run 400m
10 Deads (135/95)
5 Shoulder 2 OH (135/95)


"Cindy"
5 Pull Up, 10 Push Up, 15 Squats
"Mary"
5 HSPU, 10 Pistols, 15 Pull Ups

Read More

Thursday - October 27, 2016

October 27, 2016

10 Min EMOM
Power Snatch
Hang Power Snatch

"The Heist"
3 Rounds for Time
21 Calorie Row
15 Bar Facing Burpees
9 Squat Snatches (115/80)

Read More

Wednesday - October 26, 2016

October 26, 2016

Front Squat
6x3

"Nasty Girls"
3 Rounds for time
50 Squats
7 Muscle Ups
10 Hang Power Clean (135/95)

Read More

Tuesday - October 25, 2016

October 25, 2016

3 Min AMRAP
Wall Walks
Then,
12 Min EMOM
Even: 30 Sec Plank
Odd: 20 Sec HS Hold

Death By
Shoulder 2 OH (115/75)

*Row distance after
1‐10 Min ‐ 1250m Row
11‐15 Min ‐ 1000m Row
16+ ‐ 750m Row

Read More

Monday - October 24, 2016

October 24, 2016

Push Jerk
8x2

4 Min Ladder
5‐10‐15‐…
Russian Swing
*20 Double Unders After each round

*Rest 2 min, then

4 min AMRAP
10 Goblet Squats (1.5/1)
25 Double Unders

Read More

Friday - October 21, 2016

October 21, 2016

Deadlift
5 x 5

8 Min AMRAP
21 Squats
15 Push Ups
9 Hang Power Cleans (115/75)

Read More

Thursday - October 20, 2016

October 20, 2016

For time
15‐10‐5
Handstand Push-up
Box Jump (30/24)

2 Rounds for time
5 Cleans (185/115)
100 Double Unders
25 Toes to Bar

Read More

I don't know about you guys, but I can't get enough Ken Bone

Wednesday - October 19, 2016

October 19, 2016

Every 10 Sec for 5 min
1 Power Clean

In 9 min for Max Snatch reps
Run 1 mile
then,
Max squat snatches (95/65)

Read More

Tuesday - October 18, 2016

October 18, 2016

1‐1/4 Back Squats
4 x 10

Running clock of 20 Min
Death by Pull Up

Once you Fail,
EMOM (30 Double unders or singles)

Read More

Monday - October 17, 2016

October 17, 2016

4 sets
A1: Hollow Rocks (15 reps)
A2: Kneeling Banded Rows (10
per arm)
A3: Suitcase Carry

15 Min AMRAP
Run 800m
40 Burpees
Row 20 Cal
40 Squats

Read More

Congrats to Posted's athletes Evan and Rob on their Men's Rx 3rd place finish at CrossFit Sugar Grove's Monster Mash

Saturday - October 15, 2016

October 15, 2016

5 rounds for time

21 Kettlebell swings (53/35)
15 box jump overs
9 Ground to Overhead (135/95)
400M run

Read More

Friday - October 14, 2016

October 14, 2016

Complex:
Squat Clean
Hang Squat Clean
2 Front Squats

For time
50 DU's
50 Squats
40 DU's
40 Sit Ups
30 DU's
30 Push Ups
20 DU's
20 Pull Ups
10 DU's
10 Burpees

Read More

Thursday - October 13, 2016

October 13, 2016

4 Sets
A1: DB Press (10 reps)
A2: Prowler Push (heavy)
A3: Farmers Walk

1 Min ON / 1 Min OFF
for 7 Rounds
100m Shuttle Sprint
(max meters)

Read More

Conan and Kevin Hart at CrossFit Horsepower in Studio City, CA

Wednesday - October 12, 2016

October 12, 2016

3 Rounds
3 Rope Climbs
10 Toes to Bar
15 Push Ups
*rest as needed between rounds

For time:
25 Overhead Squats (115/75)
5 Muscle Ups
50 Box Jumps (24/20)

Read More

Tuesday - October 11, 2016

October 11, 2016

Power Snatch
Singles

12 Min AMRAP
Row 20 Cals
10 Lateral bar‐hop burpees
5 Deads (225/155)

Read More

Monday - October 10, 2016

October 10, 2016

A1:Rack Reverse Lunge (6 per leg)
A2: Max Effort Handstand Hold

3 Rounds for time
400m run
10 Power Cleans (135/95)
30 Wall Balls

Read More

CrossFit Teens!

Friday - October 7, 2016

October 7, 2016

"GI Jane"
For time
100 Burpee Pull Ups

8 Min AMRAP
40 Double Unders
8 Hang Power Clean & Jerk (95/65)

Read More

CrossFit Kids!

Thursday - October 6, 2016

October 6, 2016

4 Sets
A1: DB Power Snatch (6 per arm)
A2: DB Pull Over (10 reps)

"Masters Qualifer 14.3"
3 Rounds for time
50 Calorie Row
15 Handstand Push-ups
50 Double Unders

Read More

Wednesday - October 5, 2016

October 5, 2016

Thruster
6x3

15 Min Ladder
10‐15‐20…
Box Jump Over (24/20)
*Run 400m after each round

Read More

Tuesday - October 4, 2016

October 4, 2016

5 Rounds
2 Rope Climbs
10 Toes to Bar

18 Min EMOM
Min 1: 12 Wall Balls
Min 2: 3 Push Press
Min 3: 10 Russian Swings

Read More

Monday - October 3, 2016

October 3, 2016

"Max Out Monday"
3 RM Deadlift

10 Min AMRAP
5 Squat Cleans (135/95)
15 Hand release Push Ups

Read More

Saturday - October 1, 2016

October 1, 2016

"Victoria"

5 Rounds for Time (Victoria was a teacher for 5 years)

10 Thrusters (95/65) (room 10)
14 Box Jumps (24/20) (occurred on 12/14/12)
12 Sumo Deadlift High Pull (95/65) (occurred on 12/14/12)
27 KB Swings (53/35) (Victoria was 27 yrs old)

Read More

Friday - September 30, 2016

September 30, 2016

Deadlift
2 x 10
2 x 5
2 x 2

9 Min Fran‐Ladder
3, 6, 9, 12…
Thrusters (95/65)
Pull Ups

Read More

Thursday - September 29, 2016

September 29, 2016

A1: Seated Box Jump
A2: Peg Board
A3: Max Distance Broad Jump

2 Rounds for time
60 Double Unders
40 Russian Swings
20 Box Jumps (30/24)

Read More

Nightmare on Plainfield Street, sweet dreams biiiiatches

Wednesday - September 28, 2016

September 28, 2016

10 Min EMOM
4 Lateral Bar Hop Burpees
2 Power Cleans

5 Rounds for Time
3 Ring Muscle Ups
10 Shoulder 2 Overhead (115/75)
10 Toes to Bar

Read More

Tuesday - September 27, 2016

September 27, 2016

"Diane"
21‐15‐9
Deadlift (225/155)
Handstand Push up

Prowler Push

Read More

Congrats to coach Matt and Becky! They got hitched!

Monday - September 26, 2016

September 26, 2016

4 Rounds
A1: 8‐12 Strict Pull Ups
A2: 45‐60 sec plank



For Time

400m Run
50 Sit Ups
400m Run
50 Push Ups
400m Run
50 Squats
400m Run
50 Jump tucks

Read More

Saturday - September 24, 2016

September 24, 2016

For Time:

21 Hang Power Cleans (135/95)
40 Lateral Bar Hop Burpees
800M Run

15 Hang Power Cleans (135/95)
20 Lateral Bar Hop Burpees
400M Run

9 Hang Power Cleans (135/95)
10 Lateral Bar Hop Burpees
200M Run


Read More

Friday - September 23, 2016

September 23, 2016

Every 30 sec for 10 min
1 Hang Snatch


In 10 Min
150 Double Unders (buy in)

then,
2‐4‐6‐8, … Ladder
Burpees
Squats

Read More

Greg Glassman quote

Thursday - September 22, 2016

September 22, 2016

3 Sets
A1: Front Squat (12 reps)
A2: Hollow Rocks (12 Reps)
A3: Suitcase Carry

8 Rounds for time
100m Row
*rest 1 Min

Read More

Friends don't let friends ROM wod alone

Wednesday - September 21, 2016

September 21, 2016

12 Min EMOM
Even: 2 Rope Climbs
Odd: 3 Ring Muscle Ups

For Time
27 ‐ 18 ‐ 9
Box Jump (24/20)
Wall Ball (20/14)

Read More

Congrats to Evan and Rob who finished 4th in the final (out of 19 total teams) during Saturday and Sunday's competition at CrossFit Freedom in Libertyville

Tuesday - September 20, 2016

September 20, 2016

Complex:
2 Push Press
Push Jerk

12 Min AMRAP
15 Calorie Row
12 Toes to Bar
9 Power Clean and Jerk (135/95)

Read More

Coach Mike with his future CrossFitter niece, Lenny

Monday - September 19, 2016

September 19, 2016

Deadlift
10 x 2

14 Min AMRAP
400m Run
10 Cleans (165/105)

Read More

Saturday - September 17, 2016

September 17, 2016

For time

40 pull ups
30 c&j (115/75)
20 bar facing Burpees

Rest 5 mim

21-15-9
Deadlift (205/155)
Sit Up
*50 DUs after each round

Rest 5 min

Run 800m

Read More

Friday - September 16, 2016

September 16, 2016

14 Min EMOM
Even: 8‐10 Toes to Bar
Odd: 8‐10 Box Jump (30/24)

3 Rounds for time
21 American Swings
15 Calorie Row
9 Thrusters (95/65)

Read More

Thursday - September 15, 2016

September 15, 2016

Power Snatch
8x2

15 Min AMRAP
5 Wall Walks
20 Wall Balls
400m Run

Read More

Wednesday - September 14, 2016

September 14, 2016

10 Min EMOM
Use 2 KB or DB
1 Clean & jerk
1 Front Squat
1 Push press
1 Front Squat
1 Push press

2 Rounds for time
150 DU
75 Cal Row
50 Sit Ups

Read More

Tuesday - September 13, 2016

September 13, 2016

"Lynne"
5 Rounds
Max reps
BW Bench Press
Pull Ups
* Not timed

Read More

Monday - September 12, 2016

September 12, 2016

"Max Out Monday"
1 RM
Back Squat

3 Min AMRAP
6 Jump Tucks
6 HPC (95/65)
‐Rest 2 min‐
3 Min AMRAP
6 Burpees
6 S2OH (95/65)

Read More

Hello, do you want to be my partner?!

Saturday - September 10, 2016

September 10, 2016

4 rounds with a partner

15 G2OH (95/65)
15 T2b
15 Box jumps
15 American swings

*3 Burpees at the start of each min.

Read More

Cliff with an easy 315 lbs split jerk

Friday - September 9, 2016

September 9, 2016

For time:
30 Thrusters (135/95)

8 min Ladder
1‐2‐3‐4…
Squat Clean (115/75)
Burpee Box Jump Over (24/20)

Read More

Thursday - September 8, 2016

September 8, 2016

4 Sets
A1: Rear Leg Elevated Squats (12
Per leg)
A2: Ring Rows (12 reps)

10 Rounds for time
10 Deads (135/95)
10 Push Ups
20 DU's

Read More

Wednesday - September 7, 2016

September 7, 2016

12 Mon EMOM
20 DU's
1 Power Clean

10 Min AMRAP
18 Russian Swings
9 Cal Row
1 Squat Snatch (135/95)

Read More

Becky dancing. why? we don't know...

Tuesday - September 6, 2016

September 6, 2016

4 sets
A1: Single Arm DB Press (10 per
arm)
A2: 30‐45 Sec HS Hold

3 Rounds For Time
Run 400m (20/14 Ball)
5 MU's

Read More

Rain doesn't stop Posted nation

LABOR DAY

September 5, 2016

5min AMRAP of each

2min rest in between

15 squats
200m run

10 Thrusters (45)
5 Burpees

15 Lunges
5 Pull-ups

10 Box jumps (20in)
10 sit-ups

Read More

Friday - September 2, 2016

September 2, 2016

Complex:
Power Clean
Hang Clean
2 Push Jerks

8 Min Ladder
10‐20‐30‐40‐…
DU's
1‐2‐3‐4‐…
OHS (135/95)

Read More

On Ramp Grads!

Thursday - September 1, 2016

September 1, 2016

Approx every 1 min
1 Front Squat
*Can be off a rack
12 reps

Time Trial
Run 1.5 miles

Read More

Wednesday - August 31, 2016

August 31, 2016

Ring Push Ups
5 sets of 10

For time:
30 Burpees
60 Russian Swings
30 Burpees

Read More

Tuesday - August 30, 2016

August 30, 2016

4 sets
A1: KB Snatch (6 per arm)
A2: BB Row (8 reps)

4 Rounds for time
5 Squat Clean Thrusters
(155/105)
25 Sit Ups
250m Row

Read More

Monday - August 29, 2016

August 29, 2016

Deadlift
2x10 @ 65%
2x5 @ 75%
2x2 @ 90%

Open WOD 11.1
10 Min AMRAP
30 DU's
15 Power Snatch (75/55)

Read More

"Now I'm just going to eat and feel myself get stronger" Pat Sherwood

Saturday - August 27, 2016

August 27, 2016

15 min clock
Max Clean & Jerk

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Read More

Friday - August 26, 2016

August 26, 2016

Pistol
Practice / Progression

18 Min AMRAP
10 Cal Row
200m Run
30 DU's
10 Deads (135/95)
20 Russian Swings
30 Wall Ball Shots

Read More

Thursday - August 25, 2016

August 25, 2016

A1: Sots Press (4x5)
A2: Bentover BB Row (4x8)

3 Rounds For Time
21 Box Jump (24/20)
15 Toes to Bar
9 Power Clean (135/95)
Run 400m

Read More

Wednesday - August 24, 2016

August 24, 2016

Single Leg RDL
4 x 10 per leg

4 Rounds of 2 Min
For Max Total Calories:
2 Rope Climbs
Row (Cals)
*Rest 2 Min after each round

Read More

Tuesday - August 23, 2016

August 23, 2016

Weighted Pull Up
5 x 3

10 Min AMRAP
15 Lateral Barbell Burpees
10 Squat Cleans (155/105)
15 Lateral Barbell Burpees
10 Squat Cleans (185/125)
15 Lateral Barbell Burpees
10 Squat Cleans (205/145)
15 Lateral Barbell Burpees
Max Sq Clns (225/155)

Read More

Fist bump to Nicole, Chris C, and Jose to competing in the Battle at the Ballpark in Peoria

Monday - August 22, 2016

August 22, 2016

Overhead Squat
2x10 @ 65%
2x5 @ 75%
2x2 @ 90%

16 Min EMOM
Even: 30 Sec Deadlift Hold
Odd: 3 Shoulder to Overhead
*Use same weight for both

Read More

Congrats to Tess, Holly, and Micaela on competing in the Amplify Open this past weekend

Friday - August 19, 2016

August 19, 2016

Push Press
4 x 6

10 min Ladder
5‐10‐15‐20‐…
Row Cals
10‐20‐30‐40‐…
Thrusters (45/45)

Read More

Posted crew watching Natalie in her first ever GRID league match

Thursday - August 18, 2016

August 18, 2016

Rope Climbs
3 Sets of 3

15 Min EMOM
400m Run
4 Power Snatch (135/95)
8 Strict Pull Ups

Read More

Tia-Clair Toomey Australian Olympian & 2nd Fittest Woman on Earth (2015 & 2016)

Wednesday - August 17, 2016

August 17, 2016

Complex: 5 sets
Power Clean
Front Squat
Hang Power Clean
Front Squat
Jerk
Front Squat

"Elizabeth"
21‐15‐9
Clean
Ring Dips

Read More

Tuesday - August 16, 2016

August 16, 2016

Barbell Reverse Lunge
4 x 8 per leg

For time:
30 Box Jumps (30/24)
30 Burpees
30 Toes to Bar
15 Box Jumps (30/24)
15 Burpees
15 Toes to Bar

Read More

Monday - August 15, 2016

August 15, 2016

8 Min EMOM
5‐8 HSPU
or
3‐5 Deficit HSPU

"Annie"
50‐40‐30‐20‐10
Double Unders
Sit Ups

Read More

Saturday - August 13, 2016

August 13, 2016

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Read More

Friday - August 12, 2016

August 12, 2016

Power Snatch
Doubles

4 Rounds for time
Row 500m
5 Wall Walks
15 Box Jump Overs (24/20 in)

Read More

Thursday - August 11, 2016

August 11, 2016

Deadlift
In 15 min
Work to a heavy set of 5 reps

WOD 1:
3 rounds for time
2 Deads (315/205)
20 DU's

WOD 2:
10 Min AMRAP
20 Wall Balls
40 DU's
20 Sit Ups

Read More

Wednesday - August 10, 2016

August 10, 2016

MU Practice

For time:
21‐15‐9
Overhead Squat (95/65)
Burpee

Read More

quote from Lisbeth Darsh, good social media follow in my opinion

Tuesday - August 9, 2016

August 9, 2016

12 Min EMOM
2 Power Clean
1 Push Jerk

In 10 min for max Double Unders
Run 1 mile
then, max Double Unders

Read More

On Ramp (Beginner's Class) working hard

Monday - August 8, 2016

August 8, 2016

Floor Press
4 x 8

12 Min Clock
Establish a 1 RM Squat Clean
*Must run 200m before each
attempt

Read More

Saturday - August 6, 2016

August 6, 2016

With a partner:

12 min AMRAP
Partner A: 1 round of Cindy
Partner B: 3 Deadlifts (245/195)
*partners alternate rounds

Rest 3 min

10 min AMRAP
Partner A:
5 Burpees
10 Sit-ups
Partner B:
3 Power Cleans (155/105)

Read More

Friday - August 5, 2016

August 5, 2016

For time:
40 Box Jump Overs (24/20)

8 Rounds for Time
200m Run
20 Double Unders
10 Russian Swings

Read More

Relax, get outside, try new things.... Picture taken at Hardware Sustainable Gastropub and Brewery in North Aurora. Highly recommend

Thursday - August 4, 2016

August 4, 2016

12 Min EMOM
Hang Snatch

12 Min AMRAP
12 Power Snatch (95/65)
24 Cal Row
48 Lateral Bar Hops

Read More

Wednesday - August 3, 2016

August 3, 2016

1 1/4 Front Squat
4 sets of 8

For Time
400m Run
10 Handstand Push-up (HSPU)
400m Run
20 Toes to Bar
400m Run
30 Hand Release Push-Ups
400m Run
40 Sit-Ups

Read More

crossfit@12labours working through the worm in #TeamMurph. Watch 📺 http://games.crossfit.com/ #CrossFit #crossfitgames

Tuesday - August 2, 2016

August 2, 2016

Rope Climb
3 sets of 3 reps as fast as possible
Rest as needed between sets

Death By:
Hang Power Clean (135/95)

Read More

Monday - August 1, 2016

August 1, 2016

Max Out Monday
Split Jerk
1RM

15 Min AMRAP
30 Burpees
30 Thrusters (75/55)
20 Burpees
30 Thrusters (95/65)
10 Burpees
Max Thrusters (135/95)

Read More

Friday - July 29, 2016

July 29, 2016

Push Press
15 min to establish a heavy set of 5

12 Min Ladder
2, 4, 6, 8...
Deads (205/115)
*8 Burpees
8 Box Jumps (24/20)
after each round

Read More

coach Matt and Jason post wod in Hermosa Beach, CA. Thanks to CrossFit Horsepower for having them

Thursday - July 28, 2016

July 28, 2016

Masters / Teens Events 4 & 5
"Deuce‐Deuce" (4 min cap)
For time:
22 T2B
22 Clean & Jerks (95/65)
160M Sprint

"Squat Clean" (5 min cap)
1 Rep Max Squat Clean
*starts 1 min after event 4 time
cap

Read More

Krewella on Friday at the CrossFit Games

Wednesday - July 27, 2016

July 27, 2016

Bench Press
2x10 @ 65%
2x5 @ 75%
2x2 @ 90%

6 Min Ladder
10‐20‐30‐40…
DU's
5‐10‐15‐20…
OH Lunge Steps

Rest 2 min, then

6 Min Ladder
10‐20‐30‐40…
Row Cals
5‐10‐15‐20
American Swings

Read More

coach Karyn and Greg Glassman

Tuesday - July 26, 2016

July 26, 2016

Depth Jump
Broad Jump
High Jump

2 Rounds
10 Strict Pull Ups
10 Strict K2E
40 Pull Ups
40 Sit Ups

Read More

Monday - July 25, 2016

July 25, 2016

Back Squat
2x10 @ 65%
2x5 @ 75%
2x2 @ 90%

For time:
30 Wall Balls
15 HSPU
400m Run

rest 1 min

30 Goblet Squats
15 Burpees
400m run

rest 1 min

30 Squats
15 Push Ups
400m Run

Read More

Friday - July 22, 2016

July 22, 2016

Power Snatch
Singles

For Time
10‐20‐30‐20‐10
Sit Ups
DU's
Box Jump

Read More

at the CrossFit Games meal

Thursday - July 21, 2016

July 21, 2016

5 x 8 (per leg)
A1: Weighted Split Squats
A2: Single leg RDL

Max Calorie Row in 15 min

Read More

Wednesday - July 20, 2016

July 20, 2016

6 min AMRAP
Wall Walks

For time (16 min cap):
15 Cleans (135/85)
13 Cleans (185/115)
11 Cleans (225/145)
9 Cleans (275/175)
*25 T2B / 50 DU's before each
round

Read More

Tuesday - July 19, 2016

July 19, 2016

12 min EMOM
Power Clean
Hang Power Clean
Push Jerk

For Time:
200 DU's
rest 1 Min
20 Deads (225/155)
40 Bar‐Facing Burpees

Read More

Monday - July 18, 2016

July 18, 2016

Pause Front Squats
6 Sets of 4

20 Min AMRAP
Run 800m
30 KB Swings
30 Pull Ups

Read More

Friday - July 15, 2016

July 15, 2016

4 sets of 10
A1: Toes to Bar
A2: Pull Up

12 Min AMRAP
24 Cal Row
6 Squat Cleans (165/110)

Read More

what is this, exactly? First one to tell Coach jason on Friday gets a free Kill Cliff or equivalent

Thursday - July 14, 2016

July 14, 2016

3 Position Snatch
Floor
Knee
High Hang

10 Rounds for time
5 Burpees
10 Wall Balls
15 Double unders

Read More

Wednesday - July 13, 2016

July 13, 2016

Deadlift
5 sets of 6

16 min AMRAP
200m Run
20 Hand Release Push Ups
250m Row
20 Sit Ups

Read More

Tuesday - July 12, 2016

July 12, 2016

3 Rounds for time
-5 MU's
-25 Box Jumps (24/20)

then,

10 Min Every min on the min (EMOM)
3 Thrusters

Read More

Monday - July 11, 2016

July 11, 2016

Max Out Monday

"The Posted Total"
Front Squat
Push Press
Power Clean

Read More

We need more of these guys in the world, just my 2 cents...

Saturday - July 9, 2016

July 9, 2016

For time
21-18-15-12-9
Back Squats (135/95)
*run 400m and 50 DUs after each round

Read More

Friday - July 8, 2016

July 8, 2016

5 Sets
6 DB Squats
4 DB Push Press

4 Rounds for time
10 Power Clean and Jerk (95/65)
100m Sprint

Read More

Thursday - July 7, 2016

July 7, 2016

Tabata (8 rds each)
Handstand Hold
L‐Sit Hold

For time
Run 400m
30 Box Jumps (24/20)
30 Pull Ups
30 American Swings (1.5/1)
30 Toes to bar
30 KettleBell Push Press (each arm)
Run 400m

Read More

Wednesday - July 6, 2016

July 6, 2016

10 Min -- Every min on the min (EMOM)
3 Hang Power Clean

Max Rounds in 3 min
3 Power Snatch (115/75)
6 Push Ups
9 Squats

Rest 1 min
5 cycles

Read More

Tuesday - July 5, 2016

July 5, 2016

Complex:
2 Hang Cleans
1 Split Jerk

100 Double Unders
50 Wall Balls
25 Box Jumps

Rest 2 min

100 Double Unders
50 Deadlifts (115/75)
25 Bar Facing Burpees

Read More

4th of July

July 4, 2016

Pull a Truck (in the Brookfield parade)

Read More

Friday - July 1, 2016

July 1, 2016

Complex:
Hang Snatch
2 Overhead Squats


For Time:
75 Double unders
800m Run
15 Handstand push-ups

50 DU's
400m Run
10 HSPU's

25 DU's
200m Run
5 HSPU's

Read More

Thursday - June 30, 2016

June 30, 2016

4 Sets of 10
A1: Heavy Russian Swings
A2: Hip Extensions

7 Rounds for time
7 Burpee Box Overs (24/20)
7 Burpee Pull Ups

Read More

Wednesday - June 29, 2016

June 29, 2016

Death by Pull Up
*max 15 min

8 Min Ladder
1‐2‐3‐4‐5
Thruster (135/95)
*10 Sit Ups after each round

Read More