Category Archives: Daily WOD

Wednesday 11-22-2017

Class Times: 5am (Alan), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Angela)

Warm-up:

  • Tabata in 8:00
  • OH PVC Walking Lunges, Ring rows, Box step-ups, Plank

Skill:

Muscle-ups

WOD:

“2016 CrossFit Liftoff WOD”

AMRAP in 15:00

  • 25 Pull-ups
  • 50 Calorie Row
  • 100 OH Squats (45/35)
  • 50 Box Jumps (24/20)
  • 25 Pull-ups

 

Tuesday 11-21-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Angela/Kenny), 5:30pm (Angela/Kenny), 6:30pm (Heather)

In Body measurements offered today 4:30 – 6:30pm!
$35 for single, $60 for before/after. More here.

Warm-up:

  • 2 min jump rope
  • 2 Rounds of:
    • 10 Slow Push-ups
    • 10 WB Clean to WB Shots (WB’s starting with ball on floor ea time)
  • Shoulder Mobility (10x Y-T-W, Crossovers or other bands)

Skill/Strength:

E2MOM for 12 (twice at each activity)

  • Station 1 – Handstand holds – wall, free-standing or walks
  • Station 2 – 10 GHD Sit-ups
  • Station 3 – 3 x 3-5 Strict Pull-ups – If 5 is too easy, add 5 lbs each round until you can’t do 5, then back off until you can do 5

WOD:

4 Rounds

  • 20 Double-Unders
  • 15 ft HS Walk or 2 gym-length bear crawl
  • 20 Jumping Lunges

Accessory:

  • Run 1 mile

Monday 11-20-2019

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

 Warm-up:

  • Row 500m
  • 10 KBS
  • 10 PVC OH Squats

 Skill/Strength:

E2MOM in 10:00

  • 1 High Hang Clean
  • 1 Low Hang Clean
  • 1 Full Clean
  • 1 High Hang Snatch
  • 1 Low Hang Snatch
  • 1 Full Snatch

@40, 40, 50, 50, 60% of Snatch Max

Work on pretty form

 WOD:

  • 31 Hang Power Cleans (115/75)
  • 3100m Row
  • 31 Hang Power Snatches (115/75)

 Happy Birthday, Heather!

11-20-2017 to 11-25-2017

WODs for the Week

  • It’s Turkey week! 2 Classes on Thanksgiving morning – 7am, 8:30am
  • Coach Heather’s birthday was Sunday, so celebrating with a long-ass rowing/lifting WOD on Monday
  • No structured lifting for Strength this week, starting a new cycle next week

Monday 11-20-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

 Warm-up:

  • Row 500m
  • 10 KBS
  • 10 PVC OH Squats

 Skill/Strength:

E2MOM in 10:00

  • 1 High Hang Clean
  • 1 Low Hang Clean
  • 1 Full Clean
  • 1 High Hang Snatch
  • 1 Low Hang Snatch
  • 1 Full Snatch

@40, 40, 50, 50, 60% of Snatch Max

Work on pretty form

 WOD:

  • 31 Hang Power Cleans (115/75)
  • 3100m Row
  • 31 Hang Power Snatches (115/75)

 Happy Birthday, Heather!

 

Tuesday 11-21-2017
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Angela/Kenny), 5:30pm (Angela/Kenny), 6:30pm (Heather)

Warm-up:

  • 2 min jump rope
  • 2 Rounds of:
    • 10 Slow Push-ups
    • 10 WB Clean to WB Shots (WB’s starting with ball on floor ea time)
  • Shoulder Mobility (10x Y-T-W, Crossovers or other bands)

Skill/Strength:

E2MOM for 12 (twice at each activity)

  • Station 1 – Handstand holds – wall, free-standing or walks
  • Station 2 – 10 GHD Sit-ups
  • Station 3 – 3 x 3-5 Strict Pull-ups – If 5 is too easy, add 5 lbs each round until you can’t do 5, then back off until you can do 5

WOD:

4 Rounds

  • 20 Double-Unders
  • 15 ft HS Walk or 2 gym-length bear crawl
  • 20 Jumping Lunges

Accessory:

  • Run 1 mile

 

Wednesday 11-22-2017
Class Times: 5am (Alan), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Angela)

Warm-up:

  • Tabata in 8:00
  • OH PVC Walking Lunges, Ring rows, Box step-ups, Plank

Skill:

Muscle-ups

 WOD:

“2016 CrossFit Liftoff WOD”

AMRAP in 15:00

  • 25 Pull-ups
  • 50 Calorie Row
  • 100 OH Squats (45/35)
  • 50 Box Jumps (24/20)
  • 25 Pull-ups

  

Thursday 11-23-2017
Class Times: 7am (Amanda), 8:30am (Angela/Kenny)

Happy Thanksgiving!

Warm-up:

  • 500m Row
  • 5 Sets
  • 3 Clean & Jerks
  • 3 Burpees
  • Use increasing weight up to WOD weight – starting with PVC. Pretty form!

WOD:

2 Rounds

  • 15 Front Squats (70% of Jerk max)
  • 15 Push Jerks (70% of Jerk max)
  • 20 Burpees over bar

Go heavy – you should be able to do 2-5 at a time.

Mobility:

  • Roll-out and talk amongst yourselves

 

Friday 11-24-2017
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Heather)

Warm-up:

  • 400m Run
  • Leg Swings, Windshield wipers, Scorpions, Samsons
  • 10 Around the Worlds (bar hang, bring feet up and around)
  • 20 OH Walking Lunges w/light plate

Partner WOD:

“Kelly”

5 Rounds

  • 400m Run
  • 30 Box Jumps (24/20)
  • 30 Wall Balls (20/14)

40 min cap

One partner works at a time. Divide work as desired.

 

Saturday 11-25-2017
Class Times: 8:45am Barbell Club (Angela & Kenny), 10am WOD (Micki)

Barbell Club (8:45)

  • Front or Back Squat
  • Snatch

WOD (10am):

AMRAP in 18:00

  • 10 T2B
  • 15 Slam Balls
  • 20 Calorie Row
  • 25 Double-Unders

 

Friday 11-17-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Heather)

Warm-up:

4 min jump rope or work on Double Unders

2 Rounds

  • 10 Plate Squats
  • 10 Sit-ups
  • 0:30 plank hold

Roll-out IT bands, legs

Strength:

  • Back Squat
  • Find 1 Rep Max
  • 3@ <60, 2@ 70, 1-2@ 80, 1@ 90, 100+%

WOD:

  • 30 HSPU
  • 50 DB Lunges (35/25 x2)
  • 250 Double-Unders

Divide into rounds if desired

 

Thursday 11-16-2017

Class Times: 5am (Joey), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm-up:

  • Run 400m
  • 10 light KBS
  • 10 goblet squats
  • 5 strict pull-ups
  • 0:30s handstand hold

Strength:

  • Strict Press
  • Find 1 Rep Max
  • 3@ <60, 2@ 70, 1-2@ 80, 1@ 90, 100+%

WOD:

“Helen”

3 Rounds

  • 400m Run
  • 21 KBS (53/35)
  • 12 Pull-ups

Wednesday 11-15-2017

Class Times: 5am (Alan), 10am (Joey), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Angela)

Warm-up:

  • 5x Rowling (200m)
  • Penalty per m = burpees
  • Leg swings
  • Stretch / roll-out 5 min

Strength:

  • Deadlift
  • Find 1 Rep Max
  • 3@ <60, 2@ 70, 1-2@ 80, 1@ 90, 100+%

Partner WOD:

AMRAP in 15:00

  • 10 Burpee Box Jump Overs
  • 10 Sit-ups
  • Add 10 reps each round
  • 1 gym length and back Bear Crawl between rounds

Divide all work with your partner as desired.

Tuesday 11-14-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Angela), 6:30pm (Heather)

Warm-up:

  • 400m Jog
  • 10 Perfect Push-ups
  • 10 Ring rows
  • 10 DB Clusters

Strength:

  • Bench Press
  • Find 1 Rep Max
  • 3@ <60, 2@ 70, 1-2@ 80, 1@ 90, 100+%

WOD:

  • 10-8-6-4-2
  • DB Clusters (35/25 x2)
  • TGU (35/25)

Mobility:

  • Roll-out legs
  • Shoulder bands

Monday 11-13-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Kenny)

 

Warm-up:

  • Row 500m
  • 3 Rounds
  • 10 Plate Squats
  • 5 Strict Knees to Elbows
  • 1:00 Shoulder mobility (PVC, Crossover bands, other)

Strength:

  • Snatch
  • Find 1 Rep Max
  • (Full Squat is not necessarily required)
  • 3@ <60, 2@ 70, 1-2@ 80, 1@ 90, 100+%

WOD:

AMRAP in 20:00

  • 1000m Row
  • 10 V-ups
  • 10 Push-ups
  • 10 Ring Rows