WODs

Saturday 170325

Team WOD @ 9am

Friday 170324

WOD:

"Open WOD 17.5"

Thursday 170323

Open Gym 

Wednesday 170322

Strength:

Shoulder Press 5 x 2

WOD:

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

Tuesday 170321

Gymnastics:

3 Sets of Max Rep Strict Pullups

WOD:

AMRAP in 7 minutes
3-6-9-12-15-18-etc.
DB Thrusters (50/35)
Pullups

Monday 170320

Strength:

Front Squat 5 x 2

WOD:

15-12-9-6-3
Power Snatch (75/55)
Box Jumps (24/20)
SDHP (75/55)
Toes to Bar


Sunday 170318

No classes today

Saturday 170317

Team WOD @ 9am

Friday 170316

WOD:

"Open WOD 17.4"

Thursday 170315

Open Gym 


Monday 170220

Strength:

Back Squat 5 x 5

WOD:

40 Cal. Row
20 Toes to Bar
40 Wallballs
20 Power Cleans (135/95)

http://www.fox25boston.com/news/crossfit-founder-wants-investigation-into-soda-companies/495188778

Sunday 170219

No classes today

Saturday 170218

Team WOD @ 9am

Monday 160912

"9/11 Tribute WOD"

2001 Meter Run or Row (1.25 miles)
11 Box Jumps (24/20)
11 Thrusters (125/85)
11 Burpee C2B Pullups
11 Power Cleans (175/125)
11 Handstand Pushups
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001 Meter Run/Row

*The workout symbolizes the events that unfolded on September 11, 2001, in it design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions.  

Sunday 160911

No classes today

#neverforget

Saturday 160910



Team WOD @ 9am

Tuesday 160628

WOD:

"Operation Redwing"

4 Rounds

3 Barbell Complex (115/80)
200 meter run
8 Burpee Pullups
200 meter run
8 Thrusters (115/80)
200 meter run

Monday 160627

Strength:

Back Squat 5 x 2 (across)

WOD:

3 Rounds

2:00 min ON/1:00 min OFF
25 Wall Balls (20/14)
Max Rep Double Unders

Sunday 160626

No classes today

Saturday 160625


Team WOD @ 9am

Sunday 160306

No classes today

Saturday 160305

Team WOD @ 9am

Friday 160304

WOD:

"Open WOD 16.2"

Thursday 160303

Open Gym 

Wednesday 160302

Olympic:

5 sets of 3 Position Snatch

WOD:
EMOM for 12 minutes
Min. 1: Row 15/12 cal. row
Min. 2: 5 Bench Press (athlete chooses weight)
Min. 3: 10 Thruster (95/65)

Tuesday 160301

Strength:

EMOM for 6 minutes
1 Clean and Jerk (AHAP)

WOD:

15-12-9-6-3
Toes 2 Bar
Burpees
Box Jumps (24/20)

Monday 160229 - Leap Day

Strength:

Front Squat 3 x 3 (Across)

WOD:

3 Rounds
15 Deadlift (205/135)
30 Wallballs (20/14)
60 Double Unders (x2 singles)

Sunday 160228

No classes today

Saturday 160227

Team WOD @ 9am

Friday 160226

WOD:

"Open WOD 16.1"

Thursday 160225

Open Gym 

Wednesday 160224

WOD:
3 Rounds
10 C2B Pull-ups
10 Front Squat (155/105)
10 Burpees
Directly into...
21-15-9
KB Swing (53/35)
Burpee

Tuesday 160223

Strength:

Power Clean 5 x 3

WOD:

21-15-9
Deadlift 135-185-225/95-135-155
Handstand Push-ups
Box Jumps (24/20)

Monday 160222

WOD:

"Open WOD 11.1 & 14.1"
AMRAP in 10 minutes
30 Double Unders (x 2 singles)
15 Power Snatches (75/55)

Strength:

Bench Press 3 x 5 (Across)

Sunday 160221

No classes today

Saturday 160220

Team WOD @ 9am

Friday 160219

WOD:

21-15-9
Clean and Jerk (115/80)
Back Squat (115/80)
C2B Pullups

Rest as needed and perform 60 cal. row

Thursday 160218

Open Gym 

Wednesday 160217

Strength:

3 x 5 Push Press (Across)

WOD:

AMRAP in 7 minutes
10 Thrusters (95/65)
5 Over the Bar Burpees
10 Hang Power Snatch (95/65)
5 Over the Bar Burpees

Tuesday 160216

WOD:

3 Rounds
15 Wallballs (20/14)
50 Double Unders
15 Wallballs (20/14)
*Rest 2 minutes between rounds
Gymnastics Strength:
3 Sets of Max Rep Strict Pull-ups

Monday 160215

WOD:

"Open WOD 13.4"
AMRAP in 7 minutes
3-6-9-12-15-etc...
Clean and Jerks (135/95)
Toes 2 Bar
Strength:
Front Squat 3 x 5 (Across)

Sunday 160214

No classes today

Saturday 160213

Team WOD @ 9am

Friday 160212

WOD:

Open WOD 12.5
AMRAP in 7 minutes
3-6-9-12-15-etc...
Thrusters (100/65)
C2B Pullups

Thursday 160211

Open Gym 

Wednesday 160210

Barbell Complex:  15 minutes
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

WOD:

AMRAP in 10 minutes
10 Power Snatch (95/65)
10 Toes to Bar

Tuesday 160209

Strength:

Back Squat 3 x 2 (Across)

WOD:

15-12-9-6-3
Shoulder to Overhead (135/95)
Over the Bar Burpees

Monday 160208

Strength:

 Deadlift 3 x 3 (Across)

WOD:

AMRAP in 15 minutes
5 Power Cleans (155/105)
10 Box Jumps (24/20)
15 Wallballs (20/14)

Sunday 160207

No classes today

Saturday 160206

Team WOD @ 9am

Friday 160205

WOD:

"Tabata Mash Up"
DB Thruster (40/25)
Toes to Bar
Push Press (95/65)

Thursday 160204

Open Gym 

Wednesday 160203

WOD:
AMRAP in 3 minutes
9 Power Snatch (115/80)
15 Power Cleans (115/80)
21 Push Jerks (115/80)
Max Rep Overhead Squat with anytime remaining
Strength:
10 x 3 Thruster

Tuesday 160202

WOD:

"The Admiral"
3 Rounds
20 Burpee Pullups
20 Front Squats (135/95)
20 Box Jumps (24/20)

Monday 160201

WOD:

21-15-9
Deadlift 255/175
Ring Dips

Two Minute Max Rep Double Unders
Rest 1 minute
Two Minute Max Rep Double Unders

Sunday 160131

No classes today

Saturday 160130

Team WOD @ 9am

Friday 160129

WOD:

AMRAP in 15 minutes
5 Toes To Bar
10 Hand Release Pushups
15 Wallballs (20/140)

Thursday 160128

Open Gym 

Wednesday 160127

WOD:
1000 Meter Row
Then,
4 Rounds
20 KB Swings (53/35)
60 Double Unders (x2 singles)

Tuesday 160126

Strength/Skill:

20 Minutes to Establish 1RM Snatch

WOD:

Every :30 seconds for 4 minutes perform
2 Power Snatch

Monday 160125

Strength:

Bench Press 5 x 5

WOD:

"Elizabeth"
21-15-9
Squat Cleans (135/95)
Ring Dips

Sunday 160124

No Classes Today

Saturday 160123

Team WOD @ 9am

Friday 160122

WOD:

40 Fronts Squats (135/95)
40 Handstand Pushups
40 Box Jumps (24/20)
40 Pullups

Thursday 160121

Open Gym 

Wednesday 160120

WOD:

AMRAP in 9 minutes
3-6-9-12-15-18-etc...
Clean & Jerks (135/95)
Toes to Bar

Tuesday 160119

Strength:

Shoulder Press 5-5-3-3-1-1-1

WOD:

5 Rounds
12 Wallballs (20/14)
12 Burpees

Monday 160118

Strength:

Deadlift 5-5-3-3-1-1-1

WOD:

AMRAP in 5 Minutes
50 Double Unders (x 2 singles)
6 Squat Cleans (155/105)

Rest 5 minutes

AMRAP in 5 Minutes
50 Double Unders (x 2 singles)
6 Sqaut Cleans (155/105)

Sunday 160117

No Classes Today

Saturday 160116

No Classes Today

Friday 160115

Strength:

5 x 3 Unbroken Squat Clean (AHAP)

WOD:

5 Rounds
5 Deadlift (275/175)
15 Handstand Pushups

Thursday 160114

Open Gym

Wednesday160113

WOD:

3 Rounds of 3 Minutes ON/3 Minutes OFF
AMRAP in 3 minutes
6-9-12-15-18-etc...
Thrusters (95/65)
Toes to Bar

Tuesday 160112

WOD:

5 minute Max Rep Burpee Box Overs (24/20)
5 minute Rest
4 minute Max Rep AB Mat Situps
4 minute Rest
3 minute Max Rep Power Cleans (135/95)
3 minute Rest
2 minute Max Rep Wallballs (20/14)
2 minute Rest
1 minute Max Rep C2B Pullups
Monday 160111

Strength:

Front Squats 5-5-3-3-1-1-1


WOD:

EMOM for 10 minutes

Odd: 10 Weighted DB Step-ups (5 per leg)
Even: 5 Push Press (AHAP)

Sunday 160110

No Classes Today

Saturday 160109

Team WOD @ 9 am

Monday 151214

Strength

Back Squats - 3 Rep Wave Intensification Phase

WOD:

EMOM for 10 minutes

1 Squat Clean + 1 Hang Squat + 1 Push Jerk

Sunday 151213

No Classes Today

Saturday 151212

Team WOD @ 9 am

Friday 151211

WOD:

"Fight Gone Bad"

3 Rounds
1 minute at each movement

Wallballs (20/14)
SDHP (75/55)
Box Jumps (24/20)
Push Jumps (75/55)
Row (cal.)

Rest

Thursday 151210

Open Gym

Wednesday 151209

Strength:

Deadlift - 3 Rep Wave Accumulation Phase

WOD:

4 Rounds

6 Cleans & Jerks (155/105)
12 Toes to Bar
18 Box Jumps (24/20)

Tuesday 151208

Strength:

Shoulder Press - 3 Rep Wave Accumulation Phase

WOD:

21 Power Snatch (95/65)
21 Burpees Over The Bar
15 Overhead Squat (95/65)
15 Burpees Over The Bar
9 Power Snatch (95/65)
9 Burpees Over The Bar

Monday 151207

Strength: 

Back Squat - 3 Rep Wave Accumulation Phase

WOD:

"Day of Infamy"

AMRAP in 11 minutes

12 Pullups
7 Power Cleans (185/125)
41 Double Unders (x3 singles)

*Today is the 74th anniversary of Pearl Harbor.  Numbers represent the attack of Pearl Harbor - 11 minutes for the attack lasting 110 minutes, 12.07.41 for the date.

Link to President Roosevelt's speech notes for his speech that addressed the US after the attack.

https://www.archives.gov/global-pages/larger-image.html?i=/historical-docs/doc-content/images/day-of-infamy-speech-l.jpg&c=/historical-docs/doc-content/images/day-of-infamy-speech.caption.html

Sunday 151206


No  classes today

Saturday 151205


No classes today 

Friday 151204

WOD:

EMOM for 20 minutes

Odd:  2-3 Strict HSPU + 4-6 Kipping HSPU
Even:  1 Power Clean + 2 Lunges + 1 Push Press

Thursday 151203

Open Gym

Wednesday 151202

Strength:

Deadlift - 5 Rep Wave Deload Phase

WOD:

AMRAP in 7 minutes

3-6-9-12-15-etc.
Front Squats (135/95)
C2B Pullups

Tuesday 151201

Strength:

Shoulder Press - 5 Rep Wave Deload Phase

WOD:

In 5 minutes, complete 100 Double Unders + Max Reps Clean & Jerks (135/95)

Rest 3 minutes

In 4 minutes, complete 75 Double Unders + Max Reps Snatches (115/75)

Rest 2 minutes

In 3 minutes, complete 50 Double Unders + Max Reps Thrusters (95/65)

Monday 151030

Strength: 

Back Squat - 5 Rep Wave Deload Phase

WOD:

4 Rounds

21 Box Jumps (24/20)
18 Wallballs (20/14)
15 KB Swings (53/35)
12 Burpees

Sunday 151129

No  classes today

Saturday 151028

Team WOD @ 9 am
 


Friday 151027

Open Gym 8 - 11 am

Thursday 151126

No classes today...Happy Thanksgiving!

Thursday 151112

Open Gym

Wednesday 151111

Strength:

Deadlift - 5 Rep Wave Accumulation Phase

WOD:

"Three Wise Men"

"Jeremy Wise Men"

4 minute AMRAP
5 Hang Squat Snatches (135/95)
10 Bar Facing Burpees

Rest 2 minutes

"Ben Wise"

4 minute AMRAP
10 Power Cleans (135/95)
20 Pullups

Rest 2 minutes

"Beau Wise"

4 minute AMRAP
15 Box Jump Overs (24/20)
30 Wallballs (20/14)

Tuesday 151110

Strength:

Shoulder Press - 5 Rep Wave Accumulation Phase

WOD:

30 Alternating DB Snatches (40/25)
100 Double Unders
20 Alternating DB Snatches
100 Double Unders
10 Alternating DB Snatches
100 Double Unders

Monday 151109

Strength:

Back Squat - 5 Rep Wave Accumulation Phase

WOD:

AMRAP in 7 minutes
3 Thrusters (100/65)
3 Toes to Bar
6 Thrusters
6 Toes to Bar
9 Thrusters
9 Toes to Bar
etc...

 
Sunday 151101

No  classes today

Saturday 151031

Team WOD @ 9 am
 
Thursday 151112
20 Thrusters (95/65)
20 Sumo Deadlifts High Pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)

*Every minute on the minute, perform 5 Burpees starting at :60 sec. mark

Sunday 151025

No  classes today

Saturday 151024

Team WOD @ 9 am
 

Friday 151023

Strength:

Push Press 7 x 3

WOD:

AMRAP in 12 minutes
30 Double Unders
10 Handstand Pushups
1 Rope Climb

Thursday 151022

Open Gym

Wednesday 151021

Strength:

Deadlift 8 Rep Wave Intensification Phase

WOD:

25 Power Snatch (95/65)
15 C2B Pullups
25 Overhead Squats (95/65)
15 C2B Pullups
25 Thrusters (95/65)
15 C2B Pullups

Tuesday 151020

Strength:

 Shoulder Press 8 Rep Wave Intensification Phase

WOD:

5 Rounds

5 Power Cleans (155/105)
200 Meter Run
10 Burpees

Monday 151019

Strength: 

 Back Squat 8 Rep Wave Intensification Phase

WOD:

4 Supersets of:

10 Barbell Glute Bridge
10 Toes to Bar
10 Bulgarian Split Squat (per leg)
Max Effort Plank Hold

Sunday 151018

No  classes today

Saturday 151017

Team WOD @ 9 am

Thursday 151001

Open Gym

Wednesday 150930

Strength:

Deadlift - 10 Rep Wave Realization Week

WOD:

1000 meter row
60 KB Swings (53/35)
60 Medicine Ball Cleans (20/14)

Tuesday 150929

Strength:

Shoulder Press - 10 Rep Wave Realization Week

WOD:

AMRAP in 12 minutes
10 Shoulder to Overhead (135/95)
10 Toes to Bar
30 Double Unders (x3 singles)

Monday 150928

Strength:

Back Squat - 10 Rep Wave Realization Week

WOD:

4 Rounds
3 minutes on/1 minute off

200 meter run
15 Wallballs (20/14) 
Max Rep Burpees to a Plate

Sunday 150927

Gym closed

Saturday 150926

Group WOD @ 9 am

Friday 150925

WOD:

1 mile run

50 Toes to Bar
50 Box Jumps

1 mile run

Thursday 150924

Open Gym

Wednesday 150923

Strength:

Deadlift @ 10 Rep Wave Intensification Week

Accessory Work:

5 x 10
Good Mornings
DB/KB Lunges (5 per leg)
Weighted Situps

Tuesday 150922

Strength:

Shoulder Press @ 10 Rep Wave Intensification Week

WOD:

AMRAP in 10 minutes
5 Wallball
5 C2B Pullups
10 Wallball
10 C2B Pullups
15 Wallball
15 C2B Pullups
etc...

Monday 150921

Strength:

Back Squat @ 10 Rep Wave Intensification Week

WOD:

7 Rounds
5 Power Cleans (155/105)
5 Over the Bar Burpees

Sunday 150920

No classes today

Saturday 150919

Group WOD @ 9 a.m.

Friday 150918

WOD:

EMOM for 20 minutes
4 Rounds of :45 sec on/:15 sec off

Row (cal.)
Pushups
Plank Hold
Russian KB Swings (70/53)
Rest

Thursday 150917

Open Gym - Here is a good day to work on skills.

Wednesday 150916

Strength:

10 Rep Wave Acculation for Deadlift

WOD:

3 Rounds

50 Double Unders
15  Wallballs (30/20)
20 Box Step Ups (10 per leg @ 95/65)

Tuesday 150915

Strength:

10 Rep Wave Acculation for Shoulder Press

Accessory Work:

5 x 10
Bent Over Row
KB Skull Crusher
Dips 

Monday 150914

Strength:

10 Rep Wave Acculation for Squat

WOD:

AMRAP in 10 minutes

10 Snatches (95/65)
200 meter run
 
Sunday 150913

No classes today

Saturday 150912

Group WOD @ 9 a.m.

Friday 150911
WOD:

"343"

800 meter run with object
75 Air Squats
55 Pushups
75 Lunges
55 Situps
30 Pullups
20 SDHP (95/65)
33 Box Jumps (24/20)
800 meter run with object

*This workout is one we have done since the start of the gym.  The number "343" represent the number of firefighters who died on September 11th, 2001 in New York, City trying to save civilians in the Twin Towers. Please take a moment to remember the firefighters, police, EMS, and civilians that perished in New York, Washington D.C. and in Shanksville, PA. on that fateful day.

John 15:13  Greater love has no one than this, that one lay down his life for his friends.   

http://timeline.911memorial.org/#FrontPage

Thursday 150910

Open Gym

Wednesday 150909

Strength:


Shoulder Press 10-5-3-1-1-1

WOD:

5-4-3-2-1
Clean and Jerk (155/105)
50-40-30-20-10
Double Unders

*Immediately into 3 minute AMRAP of Burpees

Tuesday 150908

Strength:

Back Squat 10-5-3-1-1-1

WOD:

EMOM for 12 minutes

ODD: Deadlift (225/155)
EVEN:  Wallballs (20/14)

Monday 150907

No Classes Today

Sunday 150906

No Classes Today
Saturday  150905

Group WOD @ 9 a.m.

Friday 150904

"Rahoi"

AMRAP in 12 minutes

12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees

Rest as needed,

Then run 1 mile

* U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Thursday 150903
Open Gym: catch up WOD's that were missed or work on appropriate skill progressions
Wednesday 150902
Strength: 
3 sets of Max Reps - Strict Handstand Pushup
WOD:
3 Rounds

30 Lunges (15 per leg)
15 Pullups
15 Wallballs (20/14)
Tuesday 150901
Strength:
EMOM for 10 minutes
1 Clean and Jerk
WOD:
"Kettlebells for Kids"
AMRAP in 9 minutes
9 KB Swings (53/35)
9 Burpees
9 KB Swings
9 Box Jumps (24/20)
Monday 150831 
Strength:
Deadlift  10-5-3-1-1-1-3-5-10
 WOD:
Run 1 mile
25 Overhead Squats (95/65)
Sunday 150830

No Classes Today
Saturday  150829

Group WOD @ 9 a.m.

Friday 150828

Strength:

Back Squat 4 x 8 (same weight across)

WOD:

10 minutes to complete

100 Double Unders
50 Wallballs (20/14)

*with remainder of time complete Max Rep Deadlift (185/125)
*everytime you break, do 5 burpees

Thursday 150827

Open Gym

Wednesday 150826

Strength:

15 minutes to find Heavy 3 Position Snatch

 WOD:

21-15-9

SDHP (75/55)
Situps
Push Press (75/55)

Tuesday 150825
WOD:
1600 meter run
3 minute rest
1200 meter run
2 minute rest
800 meter run
1 minute rest
400 meter run
Monday 150824
WOD:
7 Squat Cleans
14 KB Swings 
Strength:
3 x 10 Shoulder Press
Sunday 150823

No Classes Today
Saturday  150822

Group WOD @ 9 a.m.
Friday 150821
Strength:
3 sets of Max Rep Strict Pullups + Max Rep Kipping Pullups
WOD:
12-9-6-3
Handstand Pushup
Toes to Bar
Box Jumps (24/20)
Thursday 150820

Open Gym

Wednesday 150819

WOD:

EMOM for 10 minutes

1 Clean and Jerk

Strength:

Back Squat 5 x 3


Tuesday 150818

WOD:

AMRAP in 15 minutes

10 Front Rack Lunges (115/80)
10 Shoulder to Overhead (115/80)
400 Meter Run

Monday 150817

WOD:

"Fran"

21-15-9

Thrusters (95/65)
Pullups

Strength:

Sumo Deadlift 5 x 3 (climbing)

Sunday 150816

No Classes Today
Saturday  150815

Group WOD @ 9 a.m.

Friday 150814
Strength: 
Front Squat 5 x 5

WOD:

AMRAP in 7 minutes

3 Hang Power Cleans (135/95)
3 Thrusters (135/95)
6 Ring Dips

Thursday 150813
Open Gym

Wednesday 150812

Strength:

Shoulder Press 3 x 10

WOD:

EMOM for 14 minutes

Odd:     5 Deadlifts
Even:  15 KB Swings

Tuesday 150811
Strength:
EMOM for 10 minutes
1 Squat Snatch

WOD:

30 cal. row
15 Overhead Squats (95/65)
15 Pullups
30 Box Jumps (24/20)
15 OHS
15 Box Jumps

Monday 150810

Strength:

Back Squat 3 x 10

WOD:

3 Rounds

400 meter run
21 Burpees

Sunday 150809

No Classes Today
Saturday  150808

Group WOD @ 9 a.m.

Friday 150807

Technique Work:

HSPU and Rope Climbs

WOD:

4 Rounds

1 Minute at each station
Handstand Pushups
Row (cal.)
Double Unders
Rope Climb
Rest


Thursday 150806

Open Gym

Wednesday 150805

Olympic Work:

5 x 2 Tall Cleans

WOD:

EMOM for 10 minutes
1 Squat Clean

Accessory Work:

3 x 10
Barbell Bent Over Row
Weighted Situps
Good Mornings

Tuesday 150804

Strength:

2 x 3 Shoulder Press
2 x 3 Push Press
2 x 3 Push Jerk

WOD:

400 meter run
25 Deadlift (115/85)
25 Box Jumps (24/20)
25 Shoulder to Overhead (115/85)
25 Box Jumps 
25 Deadlift
400 meter run

Monday 150803

WOD:

21-15-9
Power Satch 75/55
Toes to bar

Strength:

Back Squat 3 x 3 (across)

Sunday 150802

No Classes Today
Saturday  150801

Group WOD @ 9 a.m.


Friday 150731

Strength:

Deadlift  10-8-6-4-2 

WOD:

25 Power Cleans  (115/80)
25 Box Jumps (24/20)
25 Pullups
50 Wallballs
25 Pullups
25 Box Jumps
25 Power Cleans 

Thursday 150730

Open Gym

Wednesday 150729

Barbell Conditioning/Strength:

Every 90 seconds for 9 minutes (6 sets)
3 Hang Power Clean + 3 Push Jerk

WOD:

21 Thruster (95/65)
21 KB Swings (53/35)
400 meter run
15 Thruster
15 KB Swings
400 meter run
9 Thruster
9 KB Swings
400 meter run

Tuesday 150728

Gymnastics/Strength:

5 sets of max strict Pullups
3 sets of max strict HSPU

WOD:

"Pukie Triplet"

AMRAP in 7 minutes

7 Burpees
7 Medicine Ball Cleans (20/14)
21 Double Unders  (x3 singles)

Monday 150727

Olympic Work

5 x 3 Snatch Pulls
5 x 2 Snatch (no more than 85% of 1 RM)
5 x 2 + 2 Snatch Balance + Overhead Squat

Strength: 

Back Squat  5-3-3-2-2-2

Sunday 150726


No classes today.  

Saturday 150725

Group WOD @ 9 a.m.

Friday 150724

Strength: 

Front Squat 5-3-3-2-2-2

WOD:

25 Pullup
25 Wallballs
25 Pushups
100 Double Unders
25 Pushups
25 Wallballs
25 Pullups

Thursday 150723

Open Gym

Wednesday 150722

Strength:

3 Sets of 1 Shoulder Press + 3 Push Press + 5 Push Jerk

WOD:

21-15-9

KB Swings (70/53)
Burpees

Tuesday 150721

WOD:

3 Rounds

800 Meter Run
15 Deadlifts (205/135)

Monday 150720

Strength: 

Back Squat 4 x 4

WOD:

Every 90 sec. for 9 minutes (6 rds)

3 Power Clean + 3 Front Squat

Sunday 150719

No classes today.  

Saturday 150718

Group WOD @ 9 a.m.

Friday 150717

Strength: 

Front Squat 4 x 2 (Heavy)

WOD:

6 Rounds

3 Snatch (135/95)
1 Round of Cindy

Thursday 150716

Open Gym

Wednesday 150715

"Fifthy Fifty"

50 Box Jumps
50 Jumping Pullups
50 KB Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press
50 Situps
50 Wallballs
50 Burpees
50 Double Unders

Tuesday 150714

Strength: 

Deadlift 3 x 3 

WOD:

12-9-6-3

Clean and Jerks (135/95)
Pistols

Monday 150713

Strength:

Push Press 5 x 3

WOD:

4 Rounds

5 Strict HSPU
15 Med Ball Cleans  (20/14)
45 Double Unders

Sunday 150712

No classes today.  

Saturday 150711

Group WOD @ 9 a.m.


Friday 150710

Strength:

EMOM for 5 minutes
10 unbroken Power Cleans

WOD:

100 Back Squats (95/65)

*Every time you break, pause, or drop bar, complete 10 Toes to Bar

Thursday 150709

Open Gym

Wednesday 150708

Stength:

Build to a Max Complex of: Front Squat, Push Press, Thruster

WOD:

"Death by Thrusters"

Tuesday 150707

WOD:

5 Rounds

12 Pull-ups
12 Burpees
200 Meter Run

Core:

50 Flutterkicks (4ct.)

Monday 150706

"Granite Games WOD #3"

AMRAP in 17 minutes

50 Cal. Row
50 Wallballs (20/14)
50 Shoulder to Overhead (115/85)
50 Box Jumps (24/20)

Sunday 150705

No classes today.  

Saturday 150704

Group WOD @ 9 a.m.

Happpy 4th of July!!!

Friday 150703

WOD:

AMRAP in 6 Minutes

5 Hang Squat Cleans (155/105)
25 Double Unders

Gymnastic:  25 Chin-ups

Thursday 150702

Open Gym

Wednesday 150701

WOD:

21-15-9

Row (cal.)
Wallballs
Burpee Box Overs (24/20)
Ring Dips

Accessory work:

50 Weighted Situps

Tuesday 150630

EMOM for 10 Minutes - Snatch

Strength: 5 x 3 Back Squat

Monday 150629

"Operation Redwing"

4 Rounds

3 Barbell Complex's (135/95)
200 meter run
8 Burpee Pullups
200 meter run
8 Thrusters (135/95)
200 meter run

Sunday 150628

No classes today.  

Saturday 150627

Group WOD @ 9 a.m.

Friday 150626

WOD:

AMRAP in 5 minutes
10 Pullups
5 Snatch (115/95)

Rest 2 minutes

AMRAP in 5 minutes
10 Handstand Pushups
5 Power Cleans (165/115)

Rest 2 minutes

AMRAP in 5 minutes
10 Over the Bar Burpees
5 Deadlift (225/175)

Thursday 150625

Open Gym: this is a good time to work on skills, technique, and mobility.

Wednesday 150624

WOD:

1000 Meter Row
5-10-15-20-15-10-5
Wallballs (20/14)
3-6-9-12-9-6-3
Shoulder to Overhead (135/95)
800 Meter Run

Tuesday 150623

CORE: 3 Sets of 60 Second Hollow Rock Holds

WOD:
2 Rounds

25 Hand Release Pushups
25 Situps
25 Russian KB Swing (53/35)
25 KB Lunge Steps (53/35)

Monday 150622

Strength: Front Squats  10-1-10-1-10-1

WOD:
3 Rounds

45 Double Unders
15 Overhead Squats (95/65)
5 Ring Muscle Ups

Sunday 150621

Gym Closed

Saturday 150620

Group WOD @ 9 a.m.

Friday 150619

CORE: 
4 Rounds 

15 Hollow Rocks

Rest 90 seconds

WOD:

"DG"

10 minute AMRAP

8 Toes to Bar
8 DB Thrusters (35/25)
12 DB Walking Lunges (35/25)

"U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett."

http://www.crossfit.com/mt-archive2/009075.html

Thursday 150618

Open Gym

Wednesday 150617

Strength: Bench Press

WOD:
3 Rounds

15 Burpee Pullups
25 KB Swings (53/35)

Tuesday 150616

WOD:

In ten minutes complete: 1 mile run + max rep clean and jerks (135/95)

Rest 3 minutes

In seven minutes complete: 800 meter run + max rep snatches (115/75)

Rest 3 minutes

In four minutes complete: 400 meter run + max rep thrusters (95/65)

Monday 150615

Strength: Back Squat 3 x 8

WOD:
"Alternating Tabata"

Air Squats
Double Unders

Sunday 150614

Gym Closed

Saturday 150613


9 am Group WOD @ CFH

Friday 150612

"Kelly"

5 Rounds
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Here is an explanation of where the WOD "Kelly" came from:

"There are a lot of CrossFit WODs named after actual people. “Kelly” is one such workout, and unlike its namesake, most people find it unbearable. Kelly Moore works for CrossFit headquarters and oversees seminar customer service. The CrossFit bug bit her in June 2003 when she was searching the Web for a way to improve her pull-ups and came across crossfit.com. She worked several years as a volunteer administrator on the message boards before CrossFit offered her a full-time position working for the Specialty Course team in 2008.
“It was the best move I ever made, and I’m very happy working for CrossFit,” says Moore, who quit the police department after 19 1/2 years on the force to take the job.
In 2003, Greg Glassman published a workout named “Diane” (21–15–9 of 225-pound deadlifts and handstand push-ups), and Moore smashed the WOD, using the RX’d weight, with an elite time of 4:30. Even more amazing than her score was the body weight at which Moore performed the feat—114 pounds. The following day the message board lit up with praise for Moore’s performance, but being humble, she deflected the praise saying that “WOD played into my strengths…I explained that if there was a workout created with running, wall balls, and box jumps, I would do very poorly.” The following day Glassman posted “Kelly”—five rounds consisting of a 400-meter run, 30 box jumps, and 30 wall balls with a 20-pound ball, and no surprise to Moore, her score was in the bottom third. “I never should’ve said anything!” she says."
http://www.muscleandfitness.com/training/tips/kelly
Thursday 150611

OPEN GYM

Wednesday 150610 

Skill: Rope Climbs

WOD: 4 Rounds
 25 SDHP (75/55)
3 Rope Climbs
20 Single Arm DB Snatch (40/30) 

Tuesday 150609

Front Squat 10-5-3-1-1-1-3-5-10

Monday 150608

Strength: Shoulder Press 3 x 8
WOD:
AMRAP in 15 minutes
21 Pullups
15 Handstand Pushups
9 Deadlift (225/155)

Sunday 150607

No classes today.  

Saturday 150606

Group WOD @ 9 a.m.

Friday 150605

Skill: Ring Holds

WOD:
AMRAP in 15 min.
35 Double Unders (x3 singles)
9 Toes to Bar
7 Pistols (per leg)
5 Strict Handstand Pushup

Thursday 150604

OPEN GYM





Wednesday 150603


Skill:
3 Position Clean (High Hang, Just above knee, Floor)


WOD:
AMRAP in 7 min.
30 Clusters 115/80
30 Clusters 135/95
AMRAP @ 155/105

Tuesday 150602


WOD:
1 mile Run
100 Air Squat
75 Situp
50 KB Swing 53/35
25 Box Overs 24/20




Monday 150601


Deadlift 10-5-3-1-1-1-3-5-10

Sunday 150531

No classes today.  

Saturday 150530

Group WOD @ 9 a.m.


Friday 150529

Skill: Toes to Bar

WOD: 
"Randy"
75 Snatch (75/55)

Thursday 150528


Open Gym: This would be a good day to work on skill, mobility and flexibility

Wednesday 150527


Part 1:

Push Press 2 x 10

Part 2:

AMRAP in 3 minutes

6 Front Squat (155/105)

6 Over the Bar Burpees

Rest 1 Minute


AMRAP  in 3 minutes

Double Unders

Rest 1 Minute


AMRAP in 3 minutes

6 Front Squat (155/105)
6 Over the Bar Burpees

Tuesday 150526


Skill: Hollow Rock Hold Tabata

WOD:


50 Wallballs (20/14)

200 Meter Run
15 Clean and Jerks (135/95)
400 Meter Run
15 Clean and Jerks (135/95)
200 Meter Run
50 Wallballs (20/14)

Monday 150525


Memorial Day - No Classes.


Enjoy your time with your family.


Sunday 150524


No Classes.


Saturday 150523


"Murph" @ CFH

Friday 150522


Part 1: 15 Minutes to work 3 Position Snatch


Part 2: 

5 Squat Cleans (165/105)
10 Over the Bar Burpees
4 Squat Cleans 
8 Over the Bar Burpees
3 Squat Cleans 
6 Over the Bar Burpees
2 Squat Cleans 
4 Over the Bar Burpees
1 Squat Cleans 
2 Over the Bar Burpees

Thursday 150521

Open Gym: This would be a good day to work on skill, mobility and flexibility

Wednesday 150520


Part 1: Shoulder Press 5-5-3-3-1-1

Part 2: Tabata Mash-up


Ring Dips

Medince Ball Clean (20/14)
Toes To Bar

Tuesday 150519


Skill: Muscle Up

WOD:
AMRAP in 10 minutes

1 Round of Cindy

10 Deadlifts (185/125)

Monday 150518


Strength: 1RM Backsquat


WOD: 

800 Meter Row
25 Overhead Squat (95/65)
50 Situps
100 Double Unders
25 SDHP (95/65)
25 Box Jumps (24/20)

Sunday 150517


No classes today.  

Saturday 150516

Group WOD @ 9 a.m.

Friday 150515


Part 1:

Thrusters 3-3-3-3-3-3-3

Part 2:

AMRAP in 6 minutes

5 Front Squat (135/95)

5 C2B Pullups
5 KB Swings (70/53)

Thursday 150514


Open Gym


Wednesday 150513


Part 1:

15 Minutes to work up to a Heavy Power Clean + Squat Clean

Part 2:

5 Rounds

5 Burpee Box Jumps (24/20)

15 Overhead Squats (75/55)
200 Meter Run

Tuesday 150512


WOD:

21-15-9
Deadlift (225/155)
Wallballs (24/20)

Monday 150511


WOD:
100 Double Unders
40 Toes To Bar
30 Toes to Bar
20 Shoulder to Overhead (95/65)
10 Front Rack Lunges (Per Leg) 

Sunday 150510


No classes today.  

Saturday 150509

Group WOD @ 9 a.m.

Friday 150508


WOD:

50-40-30-20-10

KB Swings (53/35)

Box Jumps (24/20)
400 Meter Run (after each round)

Thursday 150507


Open Gym:  Good day to work on skills and mobility.

Wednesday 150506


Skill: Pullups


WOD:

5 Rounds of Cindy
20 Power Snatches (95/65)
5 Rounds of Cindy

Tuesday 150505


Skill: Double Unders


WOD:

"Annie"

50-40-30-20-10

Double Unders
Situps

Monday 150504


"May the 4th be with you."


Part 1:

Front Squat 7-6-5-4-3-2-1

Part 2:

1,000 Meter Row
50 Thrusters (75/45)
30 Burpees

Sunday 150503


No classes today.  

Saturday 150502

Group WOD @ 9 a.m.

Friday 150501


WOD:

AMRAP in 16 minutes

8 Thursters (95/65)

8 Toes to Bar
40 Double Unders
1 Bar Muscle Up

Thursday 150430


Open Gym: A good day to work on skill, technique and mobility.  


Wednesday 150429


Part 1:

EMOM for 7 minutes

2 Power Cleans + 2 Front Squats + 2 Push Jerks


Part 2:

3 Rounds

200 Meter Run

20 Power Cleans (95/65)
10 Overhead Squat (95/65)
5 Strict Handstands

Tuesday 150428


Part 1:
Bench Press 5 x 5 (It is okay to do bench on Tuesday)

Part 2:


10 Box Jumps (24/20)

20 Pullups
10 Box Jumps
20 Pistols (10 per leg)
10 Box Jumps
20 Burpees
10 Box Jumps
20 Ring Dips 
10 Box Jumps

Monday150427


Part 1:
Back Squat 7 x 2

Part 2:

3 Rounds

15 Deadlifts (225/155)
30 Wallballs (20/14)

Sunday 150426


No Classes Today


Saturday 150425


No Classes Today

Friday 150424


2 Rounds

2 minutes ON/:30 seconds OFF

Row (cal.)
Rope Climbs
DB Thrusters (25/15)
Burpee Pullups

Thursday 150423


Open Gym: Good day to work on skills.

Wednesday 150422


Part 1:

EMOM for 15 minutes

1 Snatch


Part 2:

Alternating Tabata

Pushups
Med. Ball Cleans

Tuesday 150421


Part 1:

Push Press 3 x 3

Part 2:

100 Double Unders
15 Shoulder to Overhead
15 Box Jumps
15 Pullups
15 Wallballs
10 Shoulder to Overhead
10 Box Jumps
10 Pullups
10 Wallballs
100 Double Unders

Monday 150420


Part 1:

Front Squat 5 x 5

Part 2:

4 Rounds

5 Power Cleans

10 Handstand Pushups
15 Goblet Squats (53/35)

Sunday 150419


Gym Closed


Saturday 150418


Group WOD @ 9 am


Friday 150417


WOD:


500 Meter Row

25 C2B Pullups
25 Deadlift (225/155)
25 Box Jumps (24/20)
25 Ring Dips
800 Meter Run

Thursday 150416


Open Gym - This would be a good time to work on skills.

Wednesday 150415


Part 1:
15 Minutes to Work Up to Heavy 1 Rep

Overhead Squats

Part 2:

EMOM for 8 minutes

5 Front Squat (165/115)

*As many burpees as possible until next minute

Tuesday 150414


Part 1:
"Grace"

30 Clean and Jerks (135/95)


Part 2:

2 x Max Rep Strict Pullups

2 x Max Rep Kipping Pullups


Monday 150413


Part 1:  
Back Squat 7 x 2

Part 2: 

21-15-9

Wallballs (30/20)

KB Swings (70/56)
400 meter run 

Sunday 150412


Gym Closed


Saturday 150411


Group WOD @ 9 am


Friday 150410


Choose two and perform:

Death by Burpee

Death by Air Squat
Death by Situp
Death by Lunges

Thursday 150409


Open Gym

Wednesday 150408


Part 1:

5 x ME Strict Ring Dip

Part 2:

EMOM in 8 minutes

5 Deadlifts (225/155)

* As many situps until the next minute

Tuesday 150407


Part 1:

EMOM for 6 minutes

2 Snatches @ appx. 70-75%


Part 2:

3 Rounds

75 Double Unders

25 KB Swings (53/35)
10 Pistols 
5 Hang Power Cleans (185/115)

Monday 150406


Part 1:

Front Squat 4 x 4

Part 2:

AMRAP in 3 minutes

10 Pullups

5 Thrusters (95/65)

Rest 2 minutes


AMRAP in 3 minutes


8 Pullups

4 Thrusters (95/65)

Rest 2 minutes


AMRAP in 3 minutes


6 Pullups

3 Thrusters (95/65)

Sunday 150405


No classes today.  

Saturday 150404


Group WOD @ 9 a.m.


Friday 150403


WOD:

21-15-9

Overhead Squat (95/65)
Box Jumps (24/20)

Rest equal time, then


21-15-9

Toes to Bar
42-30-18
Double Unders

Thursday 150402


Open Gym


Wednesday 150401


Part 1:

Power Clean 5-3-3-1-1-1

Part 2:

EMOM for 8 minutes
5 Power Cleans (135/90)
As Many Air Squats Till Next Minute

Tuesday 150331


Part 1:

Strict Pullups 5 x Max Reps

Part 2:

"Helenish"

21-15-9

400 Meter Run
KB Swing (53/35)
Pullups

Monday 150330


Part 1:

Back Squat 2 x 10

Part 2:

3 Rounds
10 Front Squats (155/105)
10 Over the Bar Burpees
10 Deadlift (155/105)

Sunday 150329


No classes today.  Enjoy the delightful weather!


Saturday 150328


Group WOD @ 9 a.m.


Friday 150327


Open WOD 15.5

Thursday 150326


Open Gym


*Good day to work on skills, technique and mobility.


Wednesday 150325


Part 1:
Strict Handstand Pushups 5 x Max Reps

Part 2:

EMOM for 8 minutes
5 Power Snatch 105/70
As Many Double Unders as Possible with Remaining Time.

*Score is # of Double Unders completed.


Tuesday 150324


Part 1:

Push Jerk 5-5-3-3-3-1-1-1-1-1

Part 2:

50 Cal. Row
50 Box Jumps 24/20
25 Power Cleans 135/95
25 Burpees Over the Bar

Monday 150323


Part 1: 

Deadlift 5-5-3-3-3-1-1-1-1-1

Part 2:

3 x 10 Barbell Lunges (on back)
3 x 10 Weighted Situps or GHD situps
3 x 10 Glute Bridges

Sunday 150322


No classes today.

Saturday 150321


Group WOD @ 9 a.m.



Friday 150320

Open WOD 15.4

Thursday 150319


Open Gym:  Great opportunity to improve on your mobilty, skills, and technique.


Wednesday 150318


Part 1:

Strict Pullups 5 x 5

Part 2:

EMOM for 9 minutes
5 Thrusters (115/70)
As many burpees as possible with remaining time.

*Score is # of burpees completed.


Tuesday 150317


Part 1:

Back Squat 8-6-4-2

Part 2:

3 Rounds
5 Bear Complex (135/85)
10 Strict HSPU
15 Wallballs (20/14)

Monday 150316


Part 1:

5 Rounds
1 Push Press + 2 Push Jerks

Part 2:

AMRAP in 11 minutes.
300 Meter Run
11 Toes To Bar
11 Deadlift (225/155)
11 KB Swing (53/35)

Sunday 150315


No classes today.  Enjoy the lovely weather outside.


Saturday 150314


No Group WOD: MDA 5k

Friday 150313


Open WOD 15.3


Thursday 150312


Open Gym: Good day to work on skills, mobility and technique.


Wednesday 150311


"Bowen"


3 Rounds

800 Meter Run
7 Deadlift (275/185)
10 Burpee Pullups
14 Single Arm (7 per arm) KB Thruster (53/35)
20 Box Jumps (24/20)

Tuesday 150310


WOD:


55 Cal. Row

45 Toes To Bar
35 Wallballs (20/14)
25 Power Snatch (95/65)
15 Back Squat (95/65)
5 Muscle Ups (15 Pull ups/15 Dips)

Monday 150309


Part 1:
Front Squat 5 x 5

Part 2:
AMRAP in 12 minutes
20 Clean and Jerk (95/65)
10 Burpee Box Jumps (24/20)
15 Clean and Jerk (115/75)
10 Burpee Box Jumps
10 Clean and Jerk (135/95)
10 Burpee Box Jumps
5   Clean and Jerk (155/105)

Sunday 150308

No classes today.  Did you remember to SPRING your clocks forward?


Saturday 150307


*Remember Daylight Savings Time Tonight


Group WOD @ 9 a.m.


Friday 150306


Open WOD 15.2


Thursday 150305


Open Gym: skill and technique work.


Wednesday 150304


Part 1: Alternating Tabata

Hollow Hold
Superman

Part 2:

15-12-9-6-3
Overhead Squat (95/65)
KB Swings (53/35)
Situps

Tuesday 150303


WOD:


AMRAP in 5 minutes

5 Bench Press 135/95
10 Handstand Pushups

Rest 5 minutes


AMRAP in 5 minutes

10 Wallballs 30/20
10 Cal. Row

Rest 5 minutes


AMRAP in 5 minutes

5 Power Cleans 135/95
10 Box Jumps 24/20

Monday 150302


Part 1:

Back Squat 5 x 7

Part 2:

AMRAP in 12 minutes
7 Thrusters 105/75
7 Over the Bar Burpees
7 C2B Pullups

Sunday 150301


No classes today.  Rest, work on mobility, or play sports.

*If you signed up for the CrossFit Open, be sure to submit your scores.


Saturday 150228


Group WOD @ 9 am

Anti-Pee class @ 10:30 am

Friday 150227


Open WOD 15.1

Thursday 150226

Open Gym.  This would be a good day to work on skills!

Wednesday 150225

Part 1:
Tabata Plank

Part 2:
40 cal. row
then,
3 Rounds
30 Double Unders
10 T2B
10 Push Press (115/75)

Tuesday 150224

Part 1:
EMOM for 8 mins.
1 Power Snatch
1 Snatch 
1 Overhead

Part 2:
AMRAP in 7 mins.
3, 6, 9, 12, 15, etc...
Wallballs (20/14)
Burpee (hand release)

Monday 150223

Part 1: 
Deadlift 4x4

Part 2:
21-15-9
Deadlift (185/135)
Box Jumps (24/20)

Sunday 150222

No classes today.

Saturday 150221

Group WOD @ 9 am

Friday 150220

Part 1:
3 x 10 Strict Handstand Pushups
3 x 10 Weighted Situps

Part 2:


15-12-9

Thrusters 105/70
C2B Pullups

- followed immediately into -


15-12-9

Burpee Box Jumps 24/20
Squat Cleans 105/70

Thursday 150219


Open Gym - Good day to work on skills, mobility, and technique of movements.


Wednesday 150218


Part 1:

10-3-10-3-10-3 Front Squat


Part 2:


EMOM for 10 min.

Even: 5 Strict Pullups
Odd: 10 Ring Dips

Tuesday 150217


Part 1:


15 min. to find heavy 1 rep Clean & Jerk


Part 2:


4 Rounds

10 Pistols (5 per leg)
50 Double Unders
10 Deadlift 225/155
50 Double Unders

Monday 150216


Open WOD 11.5


AMRAP in 20 minutes


5 Power Cleans (145/105)

10 Toes to Bar
15 Wallballs (20/14)

Sunday 150215


No classes today.


Saturday 150214


*Happy Valentine's Day


9 AM Team WOD @ CFH


Friday 150213

Part 1:

Jerk (Push or Split) 1-1-1-1-1

Part 2:

2 Rounds
25 Box Jumps 24/20
20 C2B Pullups
15 Handstand Pushups
10 Squat Snatch 135/90

Thursday 150212


OPEN GYM


Wednesday150211


Part 1:

Back Squat 3 x 10 Across

Part 2:

2 Rounds
2 min. at each station
Row (cal.)
Hanging Double KB Walking Lunge 53/35
Situps
Rest

Tuesday 150210


Part 1:

EMOTM for 10 min.

Even: 40 Double Unders

Odd: 5 Strict Handstand Pushups

Part 2:

5 Rounds
12 Thruster 95/65
12 Toes to Bar

Monday 150209


Part 1:

10 min. to find heavy 3RM Overhead Squat

Part 2:

AMRAP in 15 min.
1 Clean & Jerk 155/105
1 Round of Cindy
2 Clean & Jerk
1 Round of Cindy
3 Clean & Jerk
1 Round of Cindy
etc…

Sunday 150208


Gym closed.


Saturday 150207


9 AM Team WOD @ CFH


Friday 150206


Part 1:

Tabata Plank Holds

Part 2:

3 Rounds
20 Thruster 95/65
20 KB Swing 70/53
20 Pistols (10 per leg)

Thursday 150205


OPEN GYM


Wednesday 150204


Part 1:

12 min. to work up to heavy Front Squat - 1 rep

Part 2:


"Macho Man"


EMOTM for as long as possible

3 Power Clean
3 Front Squat
3 Push Jerks

Tuesday 150203


Part 1:

3 Rounds
5 Ring Dips
10 Power Clean 155/100

Part 2:

3 Rounds
20 C2B Pullups
20 Pushups w/ feet on 24/20 Box

Part 3:

3 Rounds
30 Wallball 20/14
20 Box Jump 24/20

Monday 150202

*No morning classes this morning or teens classes tonight.


Part 1:

3 x 10 V-Ups

Part 2:


"Devil of Ramadi"


4 Rounds

10 Deadlifts 225/155
7 Handstand Pushups
3 Rope Climbs    (Bring pants or long socks)

Sunday 150201


Stay inside and be warm!!!!


Saturday 150131

9 AM Team WOD @ CFH

Friday 150130

Part 1:
3 x 3 Strict Pullup

Part 2:
“Fight Gone Bad”
3 Rounds
1 min. WallBall 20/14
1 min. Sumo Deadlift High Pull 75/55
1 min. Box Jump 20
1 min. Push Press 75/55
1 min. Row (cal.)


1 min. Rest

Thursday 150129



OPEN GYM

Wednesday 150128


Part 1:
15 min. to work up to heavy 3 Position Snatch (High Hang, Above Knee, Floor)

Part 2:
3 Rounds
75 Double Unders
50 Air Squat
25 KB Swing 53/35

Tuesday 150127

Part 1:
Back Squat 5 x 2

Part 2:
AMRAP in 8
5 Deadlift 135/85
5 Hang Power Clean
5 Front Squat
5 Push Jerk

Monday 150126


Part 1:
3 x 10 Floor Wipers

Part 2:
15 Burpee Box Overs 24/20
15 Snatches 135/85
15 Burpee Box Overs
15 Clean & Jerk 135/85
15 Burpee Box Overs
15 Thrusters 135/85

Sunday 150125


No Classes Today


Saturday 150124


9 AM Team WOD


Friday 150123

Part 1:
Tabata Handstand Holds

Part 2:
5 Round2
1 Min. Pullups
1 Min. DB Hang Squat Clean Thruster 40/25
1 Min. Row (cal.)
1 Min. Bench Press  (135/95)


1 Min. Rest

Thursday 150122



OPEN GYM - A great time to work on technique, skills or mobility!

Wednesday 150121



Part 1

Tabata Hollowrock

Part 2

15 min. to work up to heavy 2 rep Deadlift

Part 3

EMOTM for 8 min.
Even: 7 Deadlift @ appx. 65% of 2 rep


Odd: 60 Double Unders

Tuesday 150120



Part 1

20 Pullups
20 Ring Dips


Part 2

AMRAP in 10 min.
15 Lateral Barbell Burpees
15 C2B Pullups
15 Power Clean (Round 1: 115/75, Rd 2: 135/95, Rd 3: 155/105, Rd 4: 185/135)

Monday 150119



Part 1

21-15-9
Thruster 95/65
Front Squat 95/65
WallBall 20/14

Rest 5 min.

Part 2

AMRAP in 3 min.
9 Power Snatch 135/95
15 Power Clean 135/95
21 Push Jerk 135/95

Rest 5 min.

Part 3



Back Squat 2 x 10

Sunday150118
No classes

Saturday 150117
No classes

Friday 150116
50 Hollowrocks

"Annie with Medicine"
50-40-30-20-10
Double Unders
Situps
     *At the top of every minute, perform 5 Med. Ball Cleans

Thursday 150115
OPEN GYM

Wednesday 150114
20-16-12-8
Power Snatch
Burpees
Thruster
Toes to Bar

Post Wod
50 weighted situps
     *Weighted situps are with plate behind head. Break up as needed.

Tuesday 150113
4 Rounds
5 Handstand Pushups
10 Power Cleans
15 Pushups
20 KB Swing
25 WallBall
(25 MIN. CAP)

Monday 150112
Front Squat 3 x 6
Bench Press 5 x 3
Max rep strict pullup after each set


Sunday150111
No classes

Saturday 150110
9 am Team WOD

Friday 150109


2 Rounds
10 Overhead Squat 95/65
10 Over the Bar Burpees
Then,
2 Rounds
10 Power Snatch 95/65
10 Pistols (5 per leg)


Thursday 150108


Open gym - good day to work on skills or make-up a WOD from earlier in the week.


Wednesday 150107



SKILLS:

5 Rounds (not for time)


3 Wall Walks

15 Situps


WOD:

“Cindy with Balls”


AMRAP in 20 min.
5 Pullups
10 Pushups


15 WallBall 20/14

Tuesday 150106


Core Tabata


WOD:  Open WOD 13.2


AMRAP in 10 minutes


5 Shoulder to Overhead

10 Deadlift
15 Box Jumps

Monday 150105


Strength:  Back Squat 6-6-4-4-2-2


3 x 10  Pause Back Squats


WOD:


5-4-3-2-1

Clean & Jerk
50-40-30-20-10
Double Unders

Sunday 150104


No classes today.


Saturday 150103


Team WOD @ 9:00 am


Friday 150102


WOD:


2 Rounds

* 2 minutes at each station

Row (cal.)

Situps
Med. Ball Cleans 
Pullups
Sandbag lunges
Rest

Thursday 150101


*Happy New Year!  What goals do you have for the gym?


No classes today.


Wednesday 141231


*Be safe tonight.


WOD:


15 Snatches

25 KB Swings
50 Burpees
25 KB Swings
15 Snatches

Then,


3 x max plank holds


Tuesday 141230


Strength:  Push Press  5 x 3


WOD:


100 Double Unders

30  Thrusters
75  Double Unders
20  Thrusters
50  Double Unders
10  Thrusters

Monday 141229


Strength: Back Squat 10-5-10-3-10-1


WOD:


21-15-9


Deadlift

Box Jumps
Wallballs

Sunday 141228


No classes today.


Saturday 141227


Team WOD @ 9:00 am 


Friday 141226


No classes today.


Thursday 141225


Merry Christmas!


No classes today.


Wednesday 141224


Open Gym from 8 - 10 a.m.


Tuesday 141223


*Normal classes today with open gym on Wednesday, December 24th, from 8-10 am.


*We are closed the 25th and 26th.


*Team WOD on Saturday, December 27th @ 9 am


Strength:


EMOM for 5 mins.


3 Power Snatch @ appx. 80%


Rest 2 minutes


EMOM for 5 mins.


3 Power Cleans @ appx. 80%


WOD:


"Burpee Grace"


3 Rounds


10 Clean and Jerk


10 Burpees


Monday141222


WOD:


AMRAP for 21 min.


7 Front Squat

14 Toes to Bar
21 Double Unders

Sunday 141221


No classes today.  Maybe try a new sport...speed shopping!!!!


Saturday 141220

Team WOD @ 9:00 am 


Friday 141219


Strength: Front Squat


WOD:


"JT"


21-15-9


Handstand Pushup

Ring Dip
Pushup

Thursday 141218


Open Gym: Good day to work on a skill


Wednesday 141217

Strength: Deadlift (week 4 - deload week)


WOD:


AMRAP in 10 mins.


15 Wallballs

12 Box Jumps
9 C2B Pullups

Tuesday 141216


Strength: Press (week 4 - deload week)


WOD:


25 cal. row


then,


5 Rounds


15 KB Swings

10 KB Lunges
5 Shoulder to Overhead

Monday 141215


Strength: Squat (week 4 - deload week)


WOD:


21-15-9

Overhead Squat

42-30-18

Situps

Sunday 141214


No classes today - try a new sport.


Saturday 141213


Team WOD @ 9:00 am 


Friday 141212


Strength: Thruster


EMOM Thruster Ladder

1 Rep @ 95/65
Men: add 10 lbs. every round
Women: add 5 lbs. every round

WOD:


AMRAP in 10 mins.

3,6,9,12,15, etc.

Thrusters

C2B Pullups

Thursday 141211


Open Gym: Good day to work on a skill


Wednesday 141210


Strength: Deadlift (week 3)


WOD:


50 Wallballs

25 Toes 2 Bars
10 Pistols (5 each leg)
25 Toes 2 Bars
50 Wallballs

Tuesday 141209


Strength: Press (week 3)


WOD:


100 Double Unders

30 DB Snatches
15 Ring Dips
75 Double Unders
20 DB Snatches
10 Ring Dips
50 Double Unders
10 DB Snatches
5 Ring Dips

Monday 141208


Strength:  Squat (week 3)


WOD:


3 Rounds


3 Bear Complex

15 Over the Bar Burpees

Sunday 141207


No classes today - try a new sport.


Saturyday 141206


Team WOD @ 9:00 am 


Thursday 141204


Open Gym


Great day to work on skills at the gym, rest the body or work the mind!


Wednesday 141203

Strength: Deadlift (week 2)


WOD:


10-8-6-4-2

Front Squat

20-16-12-8-4

Toes To Bar

30-24-18-12-6

Double Unders

Tuesday 141202


Strength: Press (week 2)


WOD:


EMOM for 14 mins.


Odd: 7 Handstand Pullups

Even: 7 C2B Pullups

Monday 141201


Strength: Squats (week 2)


WOD:


100 Wallballs


*Every time you break/rest, perform  5 Clean and Jerks


Sunday 141130


No classes today - try a new sport......find Nebraska a new coach!!!!


Saturday 141129


Team WOD @ 9:00 am 


Friday 141128


Open gym from 8 - 11 am.  


Happy Black Friday!


Thursday 141127


No Classes Today.


Happy Thanksgiving.  


Wednesday 141126


Strength: Deadlift


WOD:


8-6-4-2

Hang Squat Cleans

16-12-8-4

Box Jumps

Tuesday 141125


Strength: Press


WOD:


AMRAP in 13 mins.


10 Pistols (5 each leg)

10 Russian KB Swings
10 Burpee Pullups

Monday 141124


Strength: Squats (New four week cycle, add 10 pounds)


WOD:


60 Squats

30 Push Press
60 Double Unders
30 Barbell Lunges
60 Wallballs
30 SDHP

Sunday 141123


No Classes.  A good day to learn a new sport!


Saturday 141122


Team WOD @ 9 am


Friday 141121


Strength:  Front Squat


WOD;


Row 500 meters


then,


2 rounds


1 Barbell Complex

20 Ring Dips
1 Barbell Complex
20 Toes to Bar
1 Barbell Complex
40 Double Unders
1 Barbell Complex
20 Handstand Pushups


Thursday 141120


Open Gym


This is a good day to work on skills.


Wednesday 141119


Strength: Deadlift


WOD:


5 Rounds


25 Med Ball Cleans

15 KB Swings
2 Rope Climbs

Tuesday 141118


Strength: Press


WOD:


"Three Wise Men"


Monday 141117


Strength: Squat (deload week)


15 Overhead Squats

30 Hand Release Pushups
60 Situps
30 Hand Release Pushups
15 Overhead Squats

Sunday 141116


No Classes.  Maybe a good day to pull out the sled!


Saturday 141115


Team WOD @ 9:00 am 


Friday 141114


Strength:  


Overhead Squats


Front Squats


WOD:


3 Rounds


20 Overhead Walking Lunges


10 Pullups


20 Alt. DB Snatch


Thursday 141113


Open Gym


Great day to work on skills at the gym, rest the body or work the mind!


Wednesday 141112


Strength: Deadlift


WOD:


AMRAP in 2 min.


400 m Row


Max Rep Walball


Rest 5 min.


Repeat 3 cycles


Tuesday 141111


Strength: Press (week 3)


WOD: 


4 Rounds


6 Thrusters


28 Double Unders


5 Shoulder to Overhead


Then immediately into 3 min. of Burpee AMRAP.


* Happy Veteran's Day!  Thanks to those for serving. 


Monday 141110


Strength: Squat (week 3)


Followed by:


3 x 10 Box Squats


3 x 10 Barbell Rollouts


3 x 10 Pause Jumping Back Squats



Sunday 141109

No Classes: Learn and practice a new sport (like a half marathon or Ruckin'!) or rest.


Saturday 141108


9:00 am Group WOD


Friday 141107


Front Squat 3-3-3-3


WOD:


3 Power Snatch

1 Round of Cindy

Thursday 141106


Open Gym


Wednesday 141105


Strength: Deadlift (week 2)


WOD:


3 Rounds


400 Meter Run

15 Deadlift

Tuesday 141104


Strength: Press (week 2)


WOD:


3 Rounds


21 Wallballs

14 Pullups
7 KB Swings

"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention." 

-- Greg Glassman, Founder of CrossFit, Inc. 

Monday 141103


Strength: Squats (week 2)


WOD:


AMRAP in 8 min.


10 Single Arms DB Thrusters

10 Burpees
10 Pistols (5 per leg)

Sunday 141102


No Classes Today - Try a new sport (like rock climbing).


Saturday 141101


Saturday Team WOD


Monday 141020


Strength: Squats  (week 4)


"Tabata"


Pushups

Situps
Squat

Sunday 141019


No Classes Today.


Saturday 141018


No Class Today.


Good luck to those going to Kearney.


Friday 141017


5k Run - Run for Fun


Thursday 141016


Open Gym - Today is a good day to work on skills!


Nosce teipsum!


Wednesday 141015


Strength: Deadlift


AMRAP in 7 minute


5 Squat Clean Thruster (135/95, 115/75, 95/65)

25 Double Unders

Tuesday 141014


Strength: Press


6 Rounds


6 Strict Pull-ups

6 Russian twist
6 Uneven Push-ups 

Monday 141013


Strength: Squats


25 Jumping Back Squats

25 Handstand Pushups
25 Jumping Back Squats

3 x 15 Weighted Situps


Sunday 141012


Day of Rest


Saturday 141011


Saturday WOD @ CFH


Fridag 141010


"Rahoi"


AMRAP in 12 minutes


12 Box Jumps (24/20)

6 Thruster (95/65)
6 Bar Facing Burpees

Then, 


Partner Row Intervals

3 x 500 Row Sprints

Thursday 141009


Open Gym


Wednesday 141008


Strength: Deadlift


WOD:


EMOM for 14 minutes


Odd:  15 Wallballs

Even: 10 Toes to Bar

Tuesday 141007


Strength: Press


WOD:


3 Rounds


400 m run

21 Hang Power Snatch
12 C2B Pull-ups
________________________

Monday 141006


Strength: Squat


WOD:


2 Rounds


25 Single KB OH Lunge (right arm)

25 KB Swings
25 Single KB OH Lunge (left arm)

________________________


Sunday 141005


Day of rest


________________________


Saturday 141004


Saturday WOD @ CFH



________________________


Friday 141003


"Terrible 2's"



________________________


Thursday 141002


Open Gym

________________________

Wednesday 141001


Strength: Deadlift


AMRAP in 7 min


3 Squat Cleans

9 Box Jumps
________________________

Tuesday 140930



Strength: Press

3 x 10 Strict Dips

3 x 10 Strict Handstand Pushups
3 x 10 Strict Pullups

______________________________________________


Monday 140929


Strength; Back Squat


WOD:


3 Rounds


400 m Run

30 Squats
20 Push Press
______________________________________________

Sunday 140817


REST DAY!!!

_________________________________________________
Saturday 140816

9am Team WOD!

_________________________________________________
Friday 140815

Pause Front Squat 5 x 5 (3 sec. pause)


Barbell OH Lunge 5 x 10 (5 per leg)

Good Mornings 5 x 10
Back Extensions 5 x 10
_________________________________________________
Thursday 140814

Open Gym/Make Up Day

_________________________________________________
Wednesday 140813

Bench Press 10 x 3


Ring Dips 3 x 10

Bent Over Rows 3 x 10
_________________________________________________
Tuesday 140812

"Grace Meets Fran"


"Grace"

30 Clean & Jerks 135/95

Rest until 18 min. on Clock


"Fran"

21-15-9
Thruster 95/65
Pullup
________________________________________________
Monday 140811

21-15-9

Deadlift
Run 400m after each round
_________________________________________________
Sunday 140810

REST DAY!!!

_________________________________________________
Saturday 140809

9 am Team WOD!

_________________________________________________
Friday 140808

3 Rounds

15 WallBall
9 Deadlift
3 Rope Climbs

Rest until 18 min.


Then,


Max Reps in 2 min. Each Movement

WallBall
Rope Climb
Row (cal.)
Double Unders
_________________________________________________
Thursday 140807

Open Gym/Make Up Day

_________________________________________________
Wednesday 140806

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
_________________________________________________
Tuesday 140805

"Helen"

3 Rounds
400m Run
21 KB Swing
12 Pullups
_________________________________________________
Monday 140804

AMRAP in 16 min.

4 Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Rack Press)
10 Squats with KB (right)
10 Squats with KB (left)
10 Over the Bar Burpees
_________________________________________________
Sunday 140803

REST DAY!!!

_________________________________________________
Saturday 140802

9am Team WOD

_________________________________________________
Friday 140801

0-5 minutes

400m Run
15 Shoulder to Overhead
25 Toes to Bar

5-10 minutes

400m Run
15 Shoulder to Overhead
25 Toes to Bar

10-12 minutes

AMRAP of Burpees to a 45lb plate
_________________________________________________
Thursday 140731

Open Gym/Make Up Day

_________________________________________________
Wednesday 140730

Back Squat 3-3-2-2-1-1


3 Rounds Not for Time

150' Prowler Push
10 Front Rack Lunges (5 per leg)
_________________________________________________
Tuesday 140729

20 min. to Find 1RM Clean & Jerk for Day


Then,

Every 90 seconds for 5 sets
5 Unbroken Clean & Jerk
_________________________________________________
Monday 140728

800m Run

Then,
10 Rounds of Cindy
5 Pullups
10 Pushups
15 Squats
Then,
800m Run
_________________________________________________
Sunday 140727

REST DAY!!!

_________________________________________________
Saturday 140726

9am Team WOD!

_________________________________________________
Friday 140725

15-12-9

Power Snatch
Handstand Pushup
_________________________________________________
Thursday 140724

Open Gym/Make Up Day

_________________________________________________
Wednesday 140723

Deadlift 3-3-3-1-1-1


2 Rounds

25 WallBall
25 Situps
_________________________________________________
Tuesday 140722

AMRAP in 20 min.

3 Hang Power Clean
6 Strict Ring Dips
9 Box Jumps
27 Double Unders
_________________________________________________
Monday 140721

Buy In: 50 cal. Row


50 Hand Release Pushups

40 Toes to Bar
30 KB Swing
20 OH Weighted Lunges (10 per leg)
10 Pistols
_________________________________________________
Sunday 140713

REST DAY!!!

_________________________________________________
Saturday 140712

CLOSED FOR HEARTLAN SUMMER FRENZY

_________________________________________________
Friday 140711

300m Run

15 Thruster 115/80
15 Pullups
15 Ring Dip
300m Run
12 Thruster
12 Pullup
12 Ring Dip
300m Run
9 Thruster
9 Pullup
9 Ring Dip
_________________________________________________
Thursday 140710

Open Gym/Make Up Day

_________________________________________________
Wednesday 140709

800m Run

Then,
3 Rounds
15 Back Squats 135/95
15 Toes to Bar
Then,
800m Run
_________________________________________________
Tuesday 140708

Overhead Squat 5 x 3


Then take appx. 70% of heaviest weight and perform


5 x 2 Pause Overhead Squat

________________________________________________
Monday 140707

Push Press: 6 x 2

Turkish Get Up: 3 x 10

3 Rounds

10 Clean & Jerk 135/95
15 Box Overs 24/20
10 Handstand Pushups
________________________________________________
Sunday 140706

REST DAY!!!

________________________________________________
Saturday 140705

9am Team WOD at Box!

________________________________________________
Friday 140704



"Rankel"
AMRAP in 20 min.
6 Deadlift 225/155
7 Burpee Pullups
10 KB Swing 70/53
200m Run












HAPPY INDEPENDENCE DAY!!!


WE WILL HAVE NORMAL AM CLASSES ONLY!!!

ENJOY YOUR 4TH!
________________________________________________
 Thursday 140703

Open Gym/Make Up Day

________________________________________________
Wednesday 140702

Every 90 sec. for 12 min. perform 3 Position Snatch

1 High Hang
1 Mid Thigh
1 From Floor

40 Shoulder to Overhead 135/95

*Perform 5 burpees at the top of each minute
________________________________________________
Tuesday 140701

21-15-9

Overhead Squat 115/80
Toes to Bar
WallBall 20/14

1 Mile Run


Finisher: 100 Double Unders

_________________________________________________
Monday 140630

Front Squat 3-2-1-3-2-1-3-2-1


Then, take appx. 70% of heaviest weight


5 x 2 Pause Front Squat (3 sec. hold)

_________________________________________________
Sunday 140629

REST DAY!!!

_________________________________________________
Saturday 140628







"Operation Redwing"


4 Rounds



3 Barbell Complex 135/95

200m Run

8 Burpee Pullups

200m Run

8 Thruster 135/95

200m Run


*Bear Complex: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Rack Press


The rep scheme for this Hero WOD was created to represent the following:

- 4 rounds represent the four man reconnaissance team

- 3 Barbell Complex represents the 3 Navy SEALs killed from the team (Murphy, Deitz, Axelson)

- 8 Burpee Pullups represents the 8 Navy SEALs killed in the helicopter crash (Jacques Fontan, Daniel Healy, Erik Kristensen, Jeffery Lucas, Michael McGreevy Jr., James Suh, Jeffrey Taylor, Shane Patton)

- 8 Thrusters represents the 8 160th Army SOAR members killed in the helicopter crash (Shamus Goare, Corey Goodnature, Kip Jacoby, Marcus Muralles, James Ponder III, Stephen Reich, Michael Russell, Chris Scherkenbach)
__________________________________________________
Friday 140627

Back Squat 5-5-3-3-1


3 Rounds

5 Single Arm Push Press (left)
5 Single Arm Push Press (right)
10 Alternating Pistols (5 per leg)
__________________________________________________
Thursday 140626

OPEN GYM/MAKE UP DAY

__________________________________________________
Wednesday 140625

Bench Press 10 x 3


AMRAP in 4 min.

4 Power Clean 135/95
8 Ring Dips

Rest 3 min.


AMRAP in 4 min.

3 Push Jerk 135/95
6 C2B Pullups
__________________________________________________
Tuesday 140624

10-9-8-7-6-5-4-3-2-1

Thruster 95/65
1-2-3-4-5-6-7-8-9-10
Handstand Pushup

Rest as Needed


3 Rounds

200m Sprint
*rest 90 sec. between rounds
_________________________________________________
Monday 140623

"Granite Games Qualifier WOD #3"


AMRAP in 9 min.

12 Deadlift 225/155
12 Bar Facing Burpees
10 Deadlift
10 BFB
8 Deadlift
8 BFB
6 Deadlift
6 BFB
4 Deadlift
4 BFB
2 Deadlift
2 BFB
4 Deadlift
4 BFB
6 Deadlift
6 BFB
etc....

Rest as Needed


2 Rounds

500m Row
Sled Drag (down & back)
__________________________________________________
Sunday 140622

REST DAY!!!

__________________________________________________
Saturday 140621

9am Team WOD at Box!

__________________________________________________
Friday 140620

Part 1) EMOTM for 6 min. Perform 2 Hang Power Snatch


Part 2) AMRAP in 7 min.

1 Power Snatch 115/75
30 Double Unders
2 Power Snatch
30 Double Unders
3 Power Snatch
30 Double Unders
etc....
__________________________________________________
Thursday 140619

Open Gym/Make Up Day

__________________________________________________
Wednesday 140618

Shoulder Press: Week 4


Part 1) 10 min. to Find Heavy Push Jerk for the Day


Part 2) For Time

30 KB Swing 70/53
30 C2B Pullups
30 OH Lunges 45/25 (R-1/L-2)
300m Run
__________________________________________________
Tuesday 140617

Deadlift: Week 4


Part 1) EMOTM for 6 min. Perform 2 Hang Power Clean


Part 2) AMRAP in 10 min.

5 WallBall, 5 Burpee
10 WallBall, 10 Burpee
15 WallBall, 15 Burpee
etc...
__________________________________________________
Monday 140616

Back Squat: Week 4


"Tabata Mash Up"

Pushup
Situp
Squat
Double Under
__________________________________________________
Sunday 140615

REST DAY!!!

__________________________________________________
Saturday 140614

9am Team WOD at Box!

__________________________________________________
Friday 140613

5 Rounds

1 Minute at each station
Row (cal.)
Slam Ball
Renegade Row
Goblet Squat
*Rest
__________________________________________________
Thursday 140612

Open Gym/Make Up Day

__________________________________________________
Wednesday 140611

Back Squat: Week 3


5 Front Squat 165/115

15 Box Jumps 24/20
25 Burpees
50 WallBalls 20/14
25 Burpees
15 Box Jumps
5 Front Squats
__________________________________________________
Tuesday 140610

Deadlift: Week 3


5 Rounds Not for Time

10 Bulgarian Split Squats (5 per leg)
10 Floor Wipers
10 Weighted Situps
__________________________________________________
Monday 140609

Shoulder Press: Week 3


12-9-6-3

Clean & Jerk 135/95
C2B Pullups
__________________________________________________
Sunday 140608

REST DAY!!!

__________________________________________________
Saturday 140607

Team WOD at Box!

__________________________________________________
Friday 140606

AMRAP in 18 min.

300m Run
11 Burpee Pullups
5 Squat Cleans 165/105
21 Double Unders
__________________________________________________
Thursday 140605

Open Gym/Make Up Day

__________________________________________________
Wednesday 140604

Shoulder Press: Week 2


3 Rounds Not for Time

10 Strict Handstand Pushups
10 Ring Dips
10 Uneven Pushups (5 per arm)
__________________________________________________
Tuesday 140603

Deadlift: Week 2


15-12-9-12-15

Deadlift 225/155
Toes to Bar
Burpees
___________________________________________________
Monday 140602

Back Squat: Week 2


5 Rounds

10 Front Rack Lunge Steps 115/85
5 Front Squat 115/85
15 Box Jumps 24/20
___________________________________________________
Sunday 140601

REST DAY!!!

___________________________________________________
Saturday 140531

9am Team WOD at Box!

___________________________________________________
Friday 140530




Back Squat: Week 1


"Coe"

10 Rounds
10 Thruster 95/65
10 Ring Pushups
___________________________________________________
Thursday 140529




"White"

5 Rounds
3 15' Rope Climb
10 Toes to Bar
21 Walking Lunge Steps w/45lb plate Overhead
400m Run
___________________________________________________
Wednesday 140528




Shoulder Press: Week 1


"Jack"

AMRAP in 20 min.
10 Push Press 115/85
10 KB Swing 53/35
10 Box Jump 24/20
___________________________________________________
Tuesday 140527

 


Deadlift: Week 1


"Tillman"

7 Rounds
7 Deadlift 315/215
1 Full Gasser (200m)
15 Pullups
*Rest 45 sec. between rounds
___________________________________________________
Monday 140526



"Griff"

800m Run
400m Run Backwards
800m Run
400m Run Backwards







   






"Micheal"

3 Rounds
800m Run
50 Back Extensions
50 Situps

*substitute back ext. for good morning with broom handle if performing at home

__________________________________________________ 
Sunday 140525

REST DAY!!!

__________________________________________________
Saturday 140524



"Murph"

1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run
_________________________________________________
Friday 140523

Back Squat: Week 4


7 x 1

1 Pause Squat + 1 Front Squat
_________________________________________________
Thursday 140522

Open Gym/Make Up Day

_________________________________________________
Wednesday 140521

5 Rounds

5 Clean & Jerk 135/95
5 Over the bar Burpees
Rest 4 min.

4 Rounds

4 Clean & Jerk 155/105
4 Over the bar Burpees
Rest 3 min.

3 Rounds

3 Clean & Jerk 185/125
3 Over the bar Burpees
_________________________________________________
Tuesday 140520

Deadlift: Week 4


AMRAP in 6 min.

5 Deadlift 225/155
20 Double Unders
_________________________________________________
Monday 140519

Shoulder Press: Week 4


25-20-15-10-5

5-10-15-20-25

KB Swing 70/53

WallBall 20/14
_________________________________________________
Sunday 140518

REST DAY!!!

_________________________________________________
Saturday 140517

9am Team WOD at Box!

_________________________________________________
Friday 140516

Deadlift: Week 3


"Coach Tony's B-Day WOD"

5 Rounds
8 Power Snatch 95/65
10 Toes to Bar
12 Overhead Squat 95/65
_________________________________________________
Thursday 140515

Open Gym/Make Up Day

_________________________________________________
Wednesday 140514

0-5 min.

800m Run

5-10 min.

20 Pullups
20 Burpees
20 Pullups

10-15 min.

50 Double Unders
20 Burpees
50 Double Unders

15-20 min.

30 OH Walking Lunge 45/25
20 Burpees
30 OH Walking Lunge

20-25 min.

800m Run
_________________________________________________
Tuesday 140513

Back Squat: Week 3


10-9-8-7-6-5-4-3-2-1

Air Squat Box Jump 24/20
Thruster 95/65
:30 sec. Plank after each round
_________________________________________________
Monday 140512

Shoulder Press: Week 3


2 Rounds

20 Hand Release Pushups
40 Single Arm DB Snatch 40/25
60 Situps
_________________________________________________
Sunday 140511

REST DAY!!!

_________________________________________________
Saturday 140510

Closed for Barnyard Brotherhood Brawl


Go support CFH and meet some awesome people!

_________________________________________________
Friday 140509

"Holleyman"

30 Rounds
5 WallBall 20/14
3 Handstand Pushup
1 Power Clean 225/155
__________________________________________________
Thursday 140508

Open Gym/Make Up Day

__________________________________________________
Wednesday 140507

Deadlift: Week 2


21-15-9-3

Jumping Lunges (R-1/L-2)
KB Swing 53/35
Front Squat 115/85
__________________________________________________
Tuesday 140506

Shoulder Press: Week 2


5 x 10 Single Arm DB Press

5 x 10 Renegade Row
5 x 10 Bent Over Row
5 x 10 Ring Dip
__________________________________________________
Monday 140505

Back Squat: Week 2


"Nancy"

5 Rounds
400m Run
15 Overhead Squat 95/65
__________________________________________________
Sunday 140504

REST DAY!!!

__________________________________________________
Saturday 140503

Team WOD at Box!

__________________________________________________
Friday 140502

3 Rounds

1 min. ME KB Swings 53/35
1 min. ME Double Unders
1 min. ME WallBalls 20/14
1 min. ME Burpee Box Overs 24/20
1 min. Rest
__________________________________________________
Thursday 140501

Open Gym/Make Up Day

__________________________________________________
Wednesday 140430

Back Squat: Week 1


3 Rounds not for time

500m Row
10 Overhead Barbell Lunges
10 Jumping Squats w/ Barbell
__________________________________________________
Tuesday 140429

Shoulder Press: Week 1


6 Rounds

6 Handstand Pushups
8 Clean & Jerk 135/95
12 Pistols (6 per leg)
__________________________________________________
Monday 140428

Deadlift: Week 1


"Fran"

21-15-9
Thruster 95/65
Pullups
__________________________________________________
Sunday 140427

REST DAY!!!

__________________________________________________
Saturday 140426

9am Team WOD at Box!

__________________________________________________
Friday 140425

10 Overhead Squat 135/95

15 Shoulder to Overhead 135/95
20 Toes to Bar
25 Box Jumps 24/20
30 Burpees
25 Box Jumps
20 Toes to Bar
15 Shoulder to Overhead
10 Overhead Squat
__________________________________________________
Thursday 140424

Rest Day/Make Up Day

__________________________________________________
Wednesday 140423

Deadlift: Week 4


5 Rounds

3 Barbell Complex (Power Clean, Front Squat, Push Jerk, Back Squat, Rack Jerk)
400m Run
__________________________________________________
Tuesday 140422

Shoulder Press: Week 4


"Cindy"

5 Pullups
10 Pushups
15 Squats
__________________________________________________
Monday 140421

Back Squat: Week 4


EMOTM for 20 min.

Odd: 1 Power Snatch + 1 Squat Snatch
Even: 8 V-Ups
__________________________________________________
Sunday 140420

REST DAY!!!

__________________________________________________
Saturday 140419

Team WOD at Box!

__________________________________________________
Friday 140418

50 cal. Row

25 Toes to Bar
50 WallBalls 20/14
25 Box Jumps 24/20
50 KB Swing 53/35
25 Lateral Burpees
50 Double Unders
___________________________________________________
Thursday 140417

Open Gym/Make Up Day

___________________________________________________
Wednesday 140416

Back Squat: Week 3


5 x 10 Box Step Ups

5 x 10 Box Squats
5 x 10 Weighted Situps
__________________________________________________
Tuesday 140415

Shoulder Press: Week 3


AMRAP in 14 min.

5 Shoulder to Overhead 155/105
10 DB Snatches 40/25 (5 per arm)
5 C2B Pullups
10 Pushups
__________________________________________________
Monday 140414

Deadlift: Week 3


EMOTM for 12 min.


1 Barbell Complex

* 4 Deadlift, 1 Hang Squat Clean, 2 Front Squat, 1 Split Jerk
__________________________________________________
Sunday 140413

REST DAY!!!

__________________________________________________
Saturday 140412

9am Team WOD at Box!

__________________________________________________
Friday 140411

15 min. to Find 3RM Front Squat


EMOTM for 10 min.

2 Squat Clean
4 Burpees
__________________________________________________
Thursday 140410

Open Gym/Make Up Day

__________________________________________________
Wednesday 140409

Deadlift: Week 2


800m Run

30 Pullups
20 Overhead Squat 135/95
30 Pullups
800m Run
__________________________________________________
Tuesday 140408

Shoulder Press: Week 2


"Tabata This"


Single Arm DB Press

Ring Dip
Situp
__________________________________________________
Monday 140407

Back Squat: Week 2


10 Rounds

5 Thruster 115/80
10 Single Arm OH KB Lunge steps (R-1/L-2) 53/35
__________________________________________________
Sunday 140406

REST DAY!!!

__________________________________________________
Saturday 140405

Team WOD at Box!

__________________________________________________
Friday 140404

"Death by Air Squat/Snatch" 95/65


Perform 1 squat & 1 snatch the first minute,

2 squats & 2 snatches the second minute,
etc. until you cannot complete the reps in that minute
__________________________________________________
Thursday 140403

Open Gym/Make Up Day

__________________________________________________
Wednesday 140402

Deadlift: Week 1


3x10 Weighted Situp

3x10 Front Squat (50-60%)
3x10 Toes to Bar
__________________________________________________
Tuesday 140401

Shoulder Press: Week 1


75 Double Unders

40 Handstand Pushups
30 Russian KB Swing 53/35
20 Strict Pullups
75 Double Unders
__________________________________________________
Monday 140331

Back Squat: Week 1


AMRAP in 16 min.

5 Hang Power Clean 115/80
10 FR Lunge Steps 115/80
15 WallBalls 20/14
__________________________________________________
Sunday 140330

REST DAY!!!

__________________________________________________
Saturday 140329

9am Team WOD at Box!

__________________________________________________
Friday 140328

CrossFit Open WOD 14.5

__________________________________________________
Thursday 140327

Open Gym/Make Up Day

__________________________________________________
Wednesday 140326

Back Squat: Week 4


4 Rounds

1 min. at each movement

OH Lunge (R-1/L-2) 45/25

Russian Twist
KB Snatch 53/35
Row (cal.)
Rest 1 min. between rounds
___________________________________________________
Tuesday 140325

Deadlift: Week 4


5 Rounds

30 Double Unders
15 Box Jumps 24/20
7 Power Snatch 115/75
___________________________________________________
Monday 140324

Shoulder Press: Week 4


16-14-12-10-8

Thruster 95/65
10-8-6-4-2
Burpee Pullup
___________________________________________________
Sunday 140323

REST DAY!!!

___________________________________________________
Saturday 140322

8am Olympic Lifting


9am Team WOD at Box!

___________________________________________________
Friday 140321

CrossFit Open WOD 14.4

___________________________________________________
Thursday 140320

Open Gym/Make Up Day

___________________________________________________
Wednesday 140319

Deadlift: Week 3


30 Squat Clean Thruster 155/100

___________________________________________________
Tuesday 140318

Shoulder Press: Week 3


5 Chest to Bar Pullups

15 Shoulder to Overhead 115/75
10 C2B Pullups
10 S2 OH 135/95
15 C2B Pullups
5 S2 OH 155/105
10 C2B Pullups
10 S2 OH 135/95
5 C2B Pullups
15 S2 OH 115/75
__________________________________________________
Monday 140317

Back Squat: Week 3


AMRAP in 20 min.

20 cal. Row
20 KB Swings 53/35
200ft. Sled Drag 100/50
20 Pushups
__________________________________________________
Sunday 140316

REST DAY!!!

__________________________________________________
Saturday 140315

No Team WOD!


We are hosting the Local 647 5k Fun Run


Run 5k

__________________________________________________
Friday 140314

CrossFit Open WOD 14.3

__________________________________________________
Thursday 140313

Open Gym/Make Up Day

__________________________________________________
Wednesday 140312

Back Squat: Week 2


25 Burpees

25 Power Clean 135/95
25 Burpees
* Perform 7 WallBalls at the Top of Every Minute
___________________________________________________
Tuesday 140311

Shoulder Press: Week 2


3 Rounds Not for Time

Max Rep Strict Pullups
10 DB Strict Press
500m Row
* Rest 1-2 min. between movements
* Rest as needed between rounds
___________________________________________________
Monday 140310

Deadlift: Week 2


9 Front Squat 155/105

3 Sumo Deadlift 155/105
200m Run
7 Front Squat
5 Sumo Deadlift
200m Run
5 Front Squat
7 Sumo Deadlift
200m Run
3 Front Squat
9 Sumo Deadlift
200m Run
___________________________________________________
Sunday 140309

REST DAY!!!

___________________________________________________
Saturday 140308

9am Team WOD at Box!

___________________________________________________
Friday 140307

CrossFit Open WOD 14.2

___________________________________________________
Thursday 140306

Open Gym/Make Up Day

___________________________________________________
Wednesday 140305

Back Squat: Week 1


4 Rounds

20 Situps
20 Front Rack Lunges (R-1/L-2) 115/80
20 Squats
___________________________________________________
Tuesday 140304

Shoulder Press: Week 1


500m Row

55 Mt. Climbers (R/L - 1)
45 KB Swing 53/35
35 Goblet Squat 53/35
25 Pullups
15 Shoulder to Overhead 135/95
5 Hang Squat Clean 135/95
___________________________________________________
Monday 140303

Deadlift: Week 1


AMRAP in 10 min.

5 Burpee Box Overs 24/20
7 Thruster 95/65
9 Toes to Bar
__________________________________________________
Sunday 140302

REST DAY!!!

__________________________________________________
Saturday 140301

9am Team WOD at Box!

__________________________________________________
Friday 140228

Open WOD 14.1

__________________________________________________
Thursday 140227

Open Gym/Make Up Day

__________________________________________________
Wednesday 140226

AMRAP in 12 min.

12 Burpee
6 Deadlift 225/155
36 Double Unders
__________________________________________________
Tuesday 140225

AMRAP in 15 min.

30 Box Jump 24/20
30 Snatch 75/45
30 Box Jump
30 Snatch 135/75
30 Box Jump
30 Snatch 165/100
__________________________________________________
Monday 140224

Front Squat 7x3


1 min. at each movement

Renegade Row 30/15
Russian Twist 35/26
WallBall 20/14
Rest 1 min.
Repeat 3 cycles
__________________________________________________
Sunday 140223

REST DAY!!!

__________________________________________________
Saturday 140222

Team WOD CANCELLED!


Support CFH at the Battle of the Bluffs

__________________________________________________
Friday 140221

8 Rounds

10 WallBall 20/14
5 Power Clean 155/105

Rest 30 sec. between Rounds

__________________________________________________
Thursday 140220

Open Gym/Make Up Day

__________________________________________________
Wednesday 140219

"Falkel"

AMRAP in 25 min.
8 Handstand Pushup
8 Box Jump 30"
1 15' Rope Climb
__________________________________________________
Tuesday 140218

15 min. to find Heavy 3 rep Push Jerk


"Helen"

3 Rounds
400m Run
21 KB Swing 53/35
12 Pullup
__________________________________________________
Monday 140217

CrossFit Total


1 rep Back Squat

1 rep Shoulder Press
1 rep Deadlift
___________________________________________________
Sunday 140216

REST DAY!!!

___________________________________________________
Saturday 140215

7:30am Power Athlete Class

9am Team WOD
___________________________________________________
Friday 140214

EMOTM for 16 min.

1,2,3 - 7 Thruster 95/65
4,5,6 - 7 Thruster 115/75
7,8,9 - 5 Thruster 135/95
10,11,12 - 7 Thruster 115/75
13,14,15 - 7 Thruster 95/65
16 - AMRAP in 1 min. 95/65
___________________________________________________
Thursday 140213

Open Gym/Make Up Day

___________________________________________________
Wednesday 140212

5 Rounds

3 Barbell Complex
5 Burpee Pullups

Rest 3 min.


Repeat 5 Rounds

___________________________________________________
Tuesday 140211

Overhead Squat 3-3-3-3-3


EMOTM for 10 min.

5 Pullup
10 Pushup
15 Squat
___________________________________________________
Monday 140210

"Bring Sally Up"

Pushup

Every 30 sec. for 5 min.

5 Deadlift 255/175
Every 30 sec. for 5 min.
7 Box Jump 24/20
Every 30 sec. for 5 min.
8 KB Swing 53/35
____________________________________________________
Sunday 140209

REST DAY!!!

____________________________________________________
Saturday 140208

Team WOD at Box!!!

____________________________________________________
Friday 140207

1,000m Row for time

Max Rep Pullups

Rest as needed between movements


21-15-9

Thruster 95/65
Toes to Bar
____________________________________________________
Thursday 140206

Open Gym/Make Up Day

____________________________________________________
Wednesday 140205

Open WOD 13.1

AMRAP in 17 min.

40 Burpees

30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 Burpees
Snatch 210/120 as many reps as possible
____________________________________________________
Tuesday 140204

Back Squat: 5-5-3-3-2-2-2


AMRAP in 8 min.

30 Double Unders
3 Clean & Jerk 155/105
30 Double Unders
6 Clean & Jerk
30 Double Unders
9 Clean & Jerk
ETC....
____________________________________________________
Monday 140203

Push Press: 10-5-3-1-3-5-10


3 Rounds

1 min. Row (cal.)
Rest 20 sec.
1 min. SDHP 75/55
Rest 20 sec.
1 min. WallBalls 20/14
Rest 1 min. between Rounds
ALL OUT EFFORTS!!!
____________________________________________________
Sunday 140202

REST DAY!!!

____________________________________________________
Saturday 140201

Team WOD at Box!

____________________________________________________
Friday 140131

"Bring Sally Up"

Back Squat (weight of your choice)

EMOTM for 10 min.

8 KB Swing 70/53
8 Toes to Bar
____________________________________________________
Thursday 140130

Open Gym/Make Up Day

____________________________________________________
Wednesday 140129

15 min. to find heaviest 3 rep Back Squat


EMOTM for 10 min

8 Burpees
8 WallBalls 20/14
____________________________________________________
Tuesday 140128

Open WOD 13.2

AMRAP in 10 min.
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20
___________________________________________________
Monday 140127

20 min. to find heaviest Clean Complex:

Power Clean
Hang Squat Clean

Open WOD 12.5

AMRAP in 7 min.
3 Thruster 100/65
3 C2B Pullups
6 Thruster
6 C2B Pullups
9 Thruster
9 C2B Pullups
___________________________________________________
Sunday 140126

REST DAY!!!

___________________________________________________
Saturday 140125

Team WOD at Box!

___________________________________________________
Friday 140124

Open WOD 13.3

AMRAP in 12 min.
150 WallBalls 20/14
90 Double Unders
30 Muscle Ups
___________________________________________________
Thursday 140123

Open Gym/Make Up Day

___________________________________________________
Wednesday 140122

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
___________________________________________________
Tuesday 140121

Open WOD 13.4

AMRAP in 7 min.
3 Clean & Jerk 135/95
3 Toes to Bar
6 Clean & Jerk
6 Toes to Bar
9 Clean & Jerk
9 Toes to Bar
etc....
____________________________________________________
Monday 140120

Deadlift 5x5


Then,

5x10 Barbell Box Steps
5x10 Good Mornings
5x10 Floor Wipers
____________________________________________________
Sunday 140119

REST DAY!!!


TactFit Games at Offutt Air Force Base

____________________________________________________
Saturday 140118

9am Team WOD

____________________________________________________
Friday 140117

"Tabata Something Else"

32 Intervals of 20 sec. on/ 10 sec. off
Pullups
Pushups
Situps
Squats
____________________________________________________
Thursday 140116

Open Gym/Make Up Day

____________________________________________________
Wednesday 140115

20 min. to Work up to Heavy Clean & Jerk


Then,

EMOTM for 10 min.
2 Clean & Jerk @ 75-80%
____________________________________________________
Tuesday 140114

50 Back Squat 95/65

50 Situps
50 Back Squat 75/55
25 Toes to Bar
50 Back Squat 55/35
50 Situps
____________________________________________________
Monday 140113

Open Workout 11.1


AMRAP in 10 min.

30 Double Unders
15 Power Snatch 75/55
____________________________________________________
Sunday 140112

REST DAY!!!

____________________________________________________
Saturday 140111

9am Team WOD at Box!

____________________________________________________
Friday 140110

10 Thruster 155/110

30 Box Jumps 24/20
15 Thruster 135/95
20 Box Jumps
20 Thruster 115/85
10 Box Jumps
___________________________________________________
Thursday 140109

Open Gym/Make Up Day

___________________________________________________
Wednesday 140108

Row 750m

Then,
20 Front Rack Lunges 135/95 (R-1/L-2)
40 Pullups
20 Front Rack Lunges
___________________________________________________
Tuesday 140107

AMRAP in 6 min.

4 Deadlift 255/165
8 Handstand Pushups
12 Situps

Rest 3 min.


AMRAP in 6 min.

6 Overhead Squat 135/95
12 KB Swing 53/35

Rest 3 min.


AMRAP in 6 min.

6 Push Jerk 155/105
12 WallBall 20/14
__________________________________________________
Monday 140106

15 min. to find Heavy Snatch for Day


EMOTM for 12 min.

2 Snatch @ 80-85%
__________________________________________________
Sunday 140105

REST DAY!!!

__________________________________________________
Saturday 140104

9am Team WOD

__________________________________________________
Friday 140103

"DG"


AMRAP in 10 min.

8 Toes to Bar
8 DB Thruster 35/25
12 DB Walking Lunge Steps 35/25
__________________________________________________
Thursday 140102

Open Gym/Make Up Day

__________________________________________________
Wednesday 140101

HAPPY NEW YEAR!!!


CLOSED!!!







2 comments:

  1. Fran is a butt kicker only using 45lbs I would hate to think what it would do to me using 95lbs.

    Jason

    ReplyDelete
  2. Some good double under videos:

    https://www.youtube.com/watch?v=Ix8TbKyvJcw

    https://www.youtube.com/watch?v=h7XjUbUpeHE

    https://www.youtube.com/watch?v=gV1NfxgmzT4

    ReplyDelete