Category Archives: Daily WOD

Tuesday 2-20-2018

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

Warm-up:

3 Rounds

  • 10 KBS (light)
  • 10 Wall Balls (light)

Strength/Skill:

5 Sets Snatch Complex:

  • 1 High-Pull (from Hang)
  • 1 Hang Power Snatch
  • 1 OH Squat or Snatch Balance
  • 1 Snatch Deadlift (1st Pull)
  • 1 Power Snatch or Full Snatch

Increase in weight but no more than 75% of 1RM

WOD:

4 Rounds

  • 10 Hang Power Snatch (95/65)
  • 15/10 Push-ups
  • 100m Run

 

Monday 2-19-2018

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

 

Warm-up:

  • EMOM in 10:00
  • 10 Sit-ups – add 5 each round until you can’t complete a round

 

Mobility:

Front Rack

WOD:

3 Rounds of AMRAP in 5:00:

  • 3 Power Cleans (115/75 for all lifts)
  • 6 Front Squats
  • 9 Deadlifts
  • 6 Burpees over bar

-rest 1:00 between rounds

2-19-2018 to 2-24-2018

 Week of WODs

  • Holiday hours on Monday – no 5am or 4:30pm class
  • The CrossFit Open starts on Friday! Get in here Friday night to cheer us on! You’ll all be doing the Open WOD each Friday anyway – might as well sign up! https://games.crossfit.com

Monday 2-19-2018 (Holiday)

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

Warm-up:

  • EMOM in 10:00
  • 10 Sit-ups – add 5 each round until you can’t complete a round

Mobility:

Front Rack

WOD:

3 Rounds of AMRAP in 5:00:

  • 3 Power Cleans (115/75 for all lifts)
  • 6 Front Squats
  • 9 Deadlifts
  • 6 Burpees over bar

-rest 1:00 between rounds

 

Tuesday 2-20-2018
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Angela), 6:30pm (Heather)

Warm-up:

3 Rounds

  • 10 KBS (light)
  • 10 Wall Balls (light)

Strength/Skill:

5 Sets Snatch Complex:

  • 1 High-Pull (from Hang)
  • 1 Hang Power Snatch
  • 1 OH Squat or Snatch Balance
  • 1 Snatch Deadlift (1st Pull)
  • 1 Power Snatch or Full Snatch

Increase in weight but no more than 75% of 1RM

WOD:

4 Rounds

  • 10 Hang Power Snatch (95/65)
  • 15/10 Push-ups
  • 100m Run

  

Wednesday 2-21-2018
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Angela)

Warm-up:

  • Tabata in 8:00
  • Plate Squats, Bar hang, Plyo skaters, SDLHP w/blank bar

Strength:

  • Make-up – One Max lift from last week

WOD:

AMRAP in 18:00

  • 10 Pull-ups
  • 15 Box Jumps (24/20)
  • 15 Wall Balls (20/14)
  • 200m Farmer Carry (35/25)

 

Thursday 2-22-2018
Class Times: 5am (Alan), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Skill / Warm-up:

3 Rounds

  • 200m Perfect Rowing – 1. go slowly and maintain perfect form, 2,3. go a little faster each round
  • Double-Under progressions – 1. slow, high-jumping singles; 2. Double with Singles between or Multiple Doubles; >5 Doubles smoooooth

Partner WOD:

  • 2000m Row
  • 50 KBS (53/35)
  • 100 Sit-ups
  • 200 Double-Unders (2x singles)

Divide work between partners. One partner works at a time. 

Mobility:

  • Roll-out / Stretch Legs, Back

 

 

Friday 2-23-2018
Class Times: 5am (Joey), 10am (Micki), 4:30pm (Micki), 5:30pm (Heather)

CrossFit OPEN 18.1!  It’s the start of this year’s Open!

The WOD will be announced at https://games.crossfit.com/ on Thursday at 5pm.

We will have regular evening classes but will run the WOD multiple times each hour so that we can accommodate those athletes who signed up for the Open and need to have an official judge.

Do the WOD, then hang out to cheer on your friends!

 

Saturday 2-24-2018
Class Times: 8:45am Barbell Club (Angela, Kenny), 10am WOD (Micki)

Barbell Club:

  • Snatch

Partner WOD:

“PAINSTORM XII”

For Time with a blank bar:

  • 400 meter Run
  • 50 Back Squats 45/35
  • 50 Front Squats
  • 50 Overhead Squats
  • 400 meter Run
  • 50 Push Presses
  • 50 Push Jerks
  • 400 meter Run
  • 50 Hang Power Cleans
  • 50 Hang Power Snatches
  • 400 meter Run

Divide work with a partner. One partner works at a time.

 

Saturday 2-17-2018

Class Times: 8:45am Barbell Club (Angela, Kenny), 10am WOD (Micki)

Barbell Club:

  • Clean & Jerk
  • 3@ <60, 2@ 70, 1-2@ 80, 1@ 90, 100+% (Find 1 Rep Max)

Partner WOD:

4 Rounds

  • 20 GHD Sit-ups
  • 30 Burpee Box Jump Overs
  • 40 Slam Balls
  • 400m Run

Divide work – 1 partner works at a time

Friday 2-16-2018

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

Warm-up:

  • Run, Row or Jump Rope
  • 2 x 10 light DB Clusters

Strength:

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

Pre-WOD warm-up:

  • 3 Thrusters
  • 3 Pull-ups
  • 1 Round with Light weight, work up in Thruster weight, then 1 Round with heavier than WOD weight

WOD:

“Fran”

  • 21-15-9
  • Thrusters (95/65)
  • Pull-ups

Thursday 2-15-2018

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

Warm-up:

  • Tabata in 6:00
  • Plank, Step-ups, Ring Rows, Air Squats

Strength:

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

WOD:

  • 50 OH Lunges (65/45)
  • 50 KBS (44/26)
  • 50 Ring dips
  • 50 Box Jumps (24/20)
  • 50 Push-ups

Divide into rounds as desired

Mobility:

  • Banded Shoulder stretches

Happy Birthday, Chris!

Wednesday 2-14-2018

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

Warm-up:

  • 5 x 200m Rowling
  • Burpee penalty

Strength:

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

Partner WOD:

3 Rounds – (ea runs 3 times)

  • Partner 1 Runs 400m
  • While Partner 2 does
    • 40 Sit-ups
    • then, Max Burpees
  • When Partner 1 returns from run, partner switch

Score is Time and Total Burpees

Tuesday 2-13-2018

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

Warm-up:

  • Row or Run 2:00
  • 3 Rounds
  • 20 OH Walking Lunges 15/10 plate
  • 1 gym-length Frankensteins

Strength:

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

WOD:

AMRAP in 6:00

  • 10 Wall Balls (20/14)
  • 10 Power Cleans (95/65)

Mobility:

  • Roll-out / Stretch legs and back

 

Monday 2-12-2018

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

Warm-up:

  • Jump rope 2:00
  • 20 Plate squats, 2:00 total Plank, 1:00 total HS hold
  • Samson stretch, roll-out legs/psoas

Strength:

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

WOD:

3 Rounds

  • 10 HSPU
  • 15 T2B
  • 30/25 Calorie Row
  • 50 Double-Unders (3x singles)

Mobility:

  • Child pose, Samson, Banded shoulder stretch

2-12-2018 to 2-17-2018

 WODs for the Week

  • It’s MAX week! Each day we’re doing a different max lift. Keep it real, people, and keep up with your mobility this week.
  • On Valentines Day we’re doing a Partner WOD (aww) with burpees. Cause what’s more romantic than burpees, right?
  • Chris’s birthday is this week! Can you guess how old he is?
  • And FRAN is our Girl WOD this week – woohoo! This caps off our Girl WOD rotation and gets us ready for the CrossFit OPEN which starts next week – What??!

Monday 2-12-2018

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

Warm-up:

  • Jump rope 2:00
  • 20 Plate squats, 2:00 total Plank, 1:00 total HS hold
  • Samson stretch, roll-out legs/psoas

Strength:

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

WOD:

3 Rounds

  • 10 HSPU
  • 15 T2B
  • 30/25 Calorie Row
  • 50 Double-Unders (3x singles)

Mobility:

  • Child pose, Samson, Banded shoulder stretch

 

Tuesday 2-13-2018
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Angela), 6:30pm (Heather)

Warm-up:

  • Row or Run 2:00
  • 3 Rounds
  • 20 OH Walking Lunges 15/10 plate
  • 1 gym-length Frankensteins

Strength:

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

WOD:

AMRAP in 6:00

  • 10 Wall Balls (20/14)
  • 10 Power Cleans (95/65)

Mobility:

  • Roll-out / Stretch legs and back

 

Wednesday 2-14-2018
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Angela)

Warm-up:

  • 5 x 200m Rowling
  • Burpee penalty

Strength:

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

Partner WOD:

3 Rounds – (ea runs 3 times)

  • Partner 1 Runs 400m
  • While Partner 2 does
    • 40 Sit-ups
    • then, Max Burpees
  • When Partner 1 returns from run, partner switch

Score is Time and Total Burpees

 

Thursday 2-15-2018
Class Times: 5am (Alan), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm-up:

  • Tabata in 6:00
  • Plank, Step-ups, Ring Rows, Air Squats

Strength:

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

WOD:

  • 50 OH Lunges (65/45)
  • 50 KBS (44/26)
  • 50 Ring dips
  • 50 Box Jumps (24/20)
  • 50 Push-ups

Divide into rounds as desired.

Mobility:

  • Banded Shoulder stretches

Happy Birthday, Chris!

 

Friday 2-16-2018
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Heather)

Warm-up:

  • Run, Row or Jump Rope
  • 2 x 10 light DB Clusters

Strength:

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

Pre-WOD warm-up:

  • 3 Thrusters
  • 3 Pull-ups
  • 1 Round with Light weight, work up in Thruster weight, then 1 Round with heavier than WOD weight

WOD:

“Fran”

  • 21-15-9
  • Thrusters (95/65)
  • Pull-ups

 

Saturday 2-17-2018
Class Times: 8:45am Barbell Club (Angela, Kenny), 10am WOD (Micki)

Barbell Club:

  • Clean & Jerk
  • 3@ <60, 2@ 70, 1-2@ 80, 1@ 90, 100+% (Find 1 Rep Max)

Partner WOD:

4 Rounds

  • 20 GHD Sit-ups
  • 30 Burpee Box Jump Overs
  • 40 Slam Balls
  • 400m Run

Divide work – 1 partner works at a time