Blog Grid
Tuesday December 1, 2020 Tuesday Workout

Strength: Push Jerks 5-5-5-5

Workout: For Time

3-6-9-12-9-6-3

Power Clean RX(135/93) RX…

Sunday November 29, 2020 Monday Workout

Strength: Back Squats 5-5-5-5

Workout: For Time

21-15-9-6 Thrusters RX(95/63)

42-30-18-…

Friday November 27, 2020 Friday Workout

Workout: 38 Minute CAP!

Teams of 2

30-60-90-60-30

Calorie Row/Bike/Erg

Push ups

1…

Tuesday November 24, 2020 Wednesday Workout

Workout: 40 Minute AMRAP ***Once you finish 1 round the runs turn to 200m instead of 400m***

Tuesday November 24, 2020 Tuesday Workout

Strength: Bench Press 10-8-6-4-2

Workout: 23 Minute AMRAP (As Many Rounds As Possible)

Tea…

Sunday November 22, 2020 Monday Workout

Strength: Thruster 10-8-6-4-2 **Off Rack**

Workout: 12 Minute AMRAP (As Many Rounds As Possib…

Thursday November 19, 2020 Friday Workout

Strength: Front Squats 10-8-6-4-2

Workout: For Time

400m Run Buy in,

30-20-10 Power Sn…

Thursday November 19, 2020 Thursday Workout

Strength: Deadlift 10-8-6-4-2

Workout: 16 Minute AMRAP (As Many Rounds As Possible)

40 Str…

Tuesday November 17, 2020 Wednesday Workout

Workout: For Time

Teams of 2!

1 Mile run Buy in then,

4 Rounds of

20 DB Single Arm T…

Tuesday November 17, 2020 Tuesday Workout

Strength: Strict Press 10-8-6-4-2

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

4 …

Sunday November 15, 2020 Monday Workout

Strength: Back Squats 10-8-6-4-2

Workout: 22 Minute AMRAP (As Many Rounds As Possible)

Tea…

Thursday November 12, 2020 Friday Workout

Strength: Split Jerks 4×2

Workout: For Time

33-27-21-15-9 Wallballs (20/14)

10 DB Floor…

Thursday November 12, 2020 Thursday Workout

Strength: Deadlifts 5×3

Workout: 4 Rounds of “Fight Gone Bad” Style

1 Minute at each Stati…

Tuesday November 10, 2020 Wednesday Workout

Strength: “Squat” Snatch 4×2

Workout: For Time

15-12-9-6 Overhead Squats RX M(95-115-135-1…

Tuesday November 10, 2020 Tuesday Workout

Workout: 44 Minute AMRAP

Teams of 2!

3000m Row

200 Double Unders

40 Calorie Bike

Monday November 9, 2020 Monday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

2 “Squat” Cleans **Add weight throughou…

Thursday November 5, 2020 Friday Workout

Strength: Pause Tempo Bench Press 4×3 (3 secs down/1 sec pause)

Workout: For Time

20-16-12…

Thursday November 5, 2020 Thursday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

8 Alternating Step ups (24″/20″) + 2 Po…

Tuesday November 3, 2020 Wednesday Workout

Strength: Wide Stance Box Squats 5×3

Workout: For Time

10-20-30-40 Wallballs

400m Run…

Tuesday November 3, 2020 Tuesday Workout

Workout: 40 Minute AMMAP (As Many Meters As Possible)

Teams of 2

Accumulate as many meters…

Sunday November 1, 2020 Monday Workout

Strength: Find heavy Push Jerk for the day 3-3-2-2-1-1-1

Workout: 16 Minute AMRAP (As Many Ro…

Thursday October 29, 2020 Friday Workout

Strength: Tempo Pause Bench 4×2 (3 seconds down/1 second pause)

Workout: For Time

15-12-9-…

Wednesday October 28, 2020 Thursday Workout

Strength: 5 working sets

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch

Tuesday October 27, 2020 Wednesday Workout

Strength: Pause Back Squats 4×2 (2 second pause)

Workout: 24 Minute AMRAP

Teams of 2

20…

Monday October 26, 2020 Tuesday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

2 Power Cleans **Add weight throughout …

Sunday October 25, 2020 Monday Workout

Strength: Push Jerk 4×2

Workout: For Time

7 Rounds of Cindy

then,

800m Run

then,

Thursday October 22, 2020 Friday Workout

Strength: Thrusters 3-3-3-3 **off Rack***

Workout: For Time

30-20-10

Power Snatch RX M…

Wednesday October 21, 2020 Thursday Workout

Strength: Split Jerk 4×3

Workout: For Time

600m Run Buy in,

21-15-9 Toes To Bar

42-…

Tuesday October 20, 2020 Wednesday Workout

Strength: Pause Back Squats 4×3 (70%-80%)

Workout: For Time

Teams of 2

300 Double Unde…

Tuesday October 20, 2020 Tuesday Workout

Strength: For Quality

8-8-6-6-4-4-2-2

Pause Bench Press

DB Renegade Rows (Total)

Wo…

Sunday October 18, 2020 Monday Workout

Workout: “Holleyman”

30 Rounds For Time

5 Wallballs (20/14)

3 Handstand Push ups

1 P…

Thursday October 15, 2020 Friday Workout

Strength: 1 Hang Power Snatch + 1 Power Snatch x5 working sets

Workout: For Time

75 Double…

Wednesday October 14, 2020 Thursday Workout

Workout 1: Teams of 2

Accumulate as many cals in 15 Minutes **Switch machines every 5 mins**

Tuesday October 13, 2020 Wednesday Workout

Strength: Pause Back Squats 4×4 **1 second pause**

Workout: For Time

10-9-8-7-6-5-4-3-2-1 …

Tuesday October 13, 2020 Tuesday Workout

Workout: For Time

Team TRI!

**Split Meters and cals but run together**

“Sprint”

250…

Sunday October 11, 2020 Monday Workout

Strength: Push Jerk 4×4

Workout: 17 Minute AMRAP (As Many Rounds As Possible)

12 Thruster…

Thursday October 8, 2020 Friday Workout

Strength: Every 90 seconds for 12 minutes

1 “Squat” Snatch **Add weight throughout**

Work…

Wednesday October 7, 2020 Thursday Workout

Strength: 5 Rounds For Quality

10 Bench Press **You pick weight**

20 Banded Tricep Ext.

Tuesday October 6, 2020 Wednesday Workout

Workout: “NUTTS”

For Time ***38 Minute CAP***

10 Handstand Push ups

15 Deadlifts RX (25…

Sunday October 4, 2020 Monday Workout

Strength: Every 90 seconds for 12 Minutes

1 “Squat” Clean ***start at around 70%-80% and try …

Thursday October 1, 2020 Friday Workout

Strength: Every 90 seconds for 12 minutes

1 Hang Snatch + 1 OHS **Add weight throughout**

Wednesday September 30, 2020 Thursday Workout

Strength: Pause Bench Press 5-5-5

Workout: 3 Rounds For Time

Teams of 2

2000m/1600m Ro…

Tuesday September 29, 2020 Wednesday Workout

Strength: Box Squats 3×5

Workout: 2 Rounds For Time

Teams of 2

50 Synchro Air Squats …

Tuesday September 29, 2020 Tuesday Workout

Workout: Accumulate As Many Calories As Possible!

Teams of 2

15 Mins on the Rower

3 Min…

Sunday September 27, 2020 Monday Workout

Strength: Every 90 seconds for 12 Minutes!

1 Hang “Squat” Clean + 1 Front Squat **Add weight …

Thursday September 24, 2020 Friday Workout

Strength: Every 90 seconds for 12 Minutes

1 “Squat” Snatch + 2 OHS **Add weight throughout**

Wednesday September 23, 2020 Thursday Workout

Strength: 1000m Row!

Workout: 3 Rounds “Fight Gone Bad Style”

1 Min of Air Squats

1 M…

Tuesday September 22, 2020 Wednesday Workout

Strength: Sumo Deadlift 2×4, 2×2

Workout: For Time

50-40-30-20-10 Strict Situp **Anchoring…

Monday September 21, 2020 Tuesday Workout

Workout: 40 Minute CAP!

Teams of 2

3000m/2500m row

1 Mile run

150/120 Assault Bike/E…

Sunday September 20, 2020 Monday Workout

Strength: Every 90 seconds for 12 Minutes

1 “Squat” Clean + 2 Front Squats **Add weight thro…

Thursday September 17, 2020 Friday Workout

Strength: Every 90 seconds for 12 Minutes

1 Hang “Squat” Snatch + 2 OHS

Workout: For Time…

Wednesday September 16, 2020 Thursday Workout

Strength: Incline Bench 2×6, 2×4

Workout: 4 Rounds For Time

400m Run

14 Burpee Pull ups…

Tuesday September 15, 2020 Wednesday Workout

Strength: Sumo Deadlift 2×6, 2×4

Workout: For Time

Teams of 2

100-80-60-40-20

Doubl…

Monday September 14, 2020 Tuesday Workout

Strength: Strict Press 2×6, 2×4

Workout: For Time

63-45-27 Calorie Row/Assault Bike/Erg

Sunday September 13, 2020 Monday Workout

Strength: Every 90 seconds for 12 minutes

1 Hang “Squat” Clean + 2 Front Squats **Add weight …

Thursday September 10, 2020 Friday Workout

Strength: Every 90 seconds for 12 Minutes

1 Hang Power Snatch + 3 OHS **Add weight throughou…

Wednesday September 9, 2020 Thursday Workout

Strength: Bench Press 2×8, 2×6

Workout: For Time

60-40-20 Medball Situps

30-20-10 Russ…

Tuesday September 8, 2020 Wednesday Workout

Strength: Every 90 seconds for 12 minutes

1 Hang Power Clean + 3 Front Squats

Workout: Fo…

Monday September 7, 2020 Tuesday Workout

Strength: Strict Press 2×8, 2×6

Workout: For Time

21-15-9 Toes To Bar

30 Wallballs

Sunday September 6, 2020 Monday Workout

Workout: Team Lumberjack 20 with Cals!

40 Deadlifts 275lb/185lb

50 Calorie Row/Dyne/Erg

Thursday September 3, 2020 Friday Workout

Strength: Every 90 Seconds for 12 minutes

1 Power Snatch + 3 OHS **Add weight throughout**

Wednesday September 2, 2020 Thursday Workout

Workout: For Time

Teams of 2!

3000/2500 Row

150/120 Calorie Assault Bike/Echo

1 Mile…

Tuesday September 1, 2020 Wednesday Workout

Strength: 12 Minute EMOM

EVEN: 3-5 Ring Muscle Ups or 3-5 MU transitions

ODD: 5-7 Box Jump…

Tuesday September 1, 2020 Tuesday Workout

Strength: Strict Press 2×10, 2×8

Workout: For Time

10-20-30-40-50 Calorie Row/Dyne/Erg

Sunday August 30, 2020 Monday Workout

Strength: Every 90 seconds for 15 Minutes

1 Power Clean + 3 Front Squats **Add weight throug…

Thursday August 27, 2020 Friday Workout

Strength: Find heavy split jerk 1-1-1-1

Workout: For Time

21 Power Snatches RX(75lb./53lb….

Wednesday August 26, 2020 Thursday Workout

Workout: 36 Minute CAP!

Teams of 2

1 Mile buy in (Run together)

then

Accumulate as m…

Tuesday August 25, 2020 Wednesday Workout

Workout: 12 Minute AMRAP (As Many Rounds As Possible)

3 “Squat” Cleans RX(135LB/93LB)

6 La…

Tuesday August 25, 2020 Tuesday Workout

Strength: Bench Press 1-1-1-1

Workout: For Time

4-8-12-8-4 Single Arm Devil Press (Total) …

Sunday August 23, 2020 Monday Workout

Strength: Find heavy Back Squat for the day! (17-20 min CAP)

Workout: Reverse Jackie

30 Pu…

Thursday August 20, 2020 Friday Workout

Strength: Split Jerk 5×2

Workout: For Time

20-15-10-5 Handstand Push up

30 Double Under…

Wednesday August 19, 2020 Thursday Workout

Strength: Back Rack Lunges 3×10 **Off Rack**

Workout: For Time

3-2-1 Rope Climbs

30-20-…

Tuesday August 18, 2020 Wednesday Workout

Workout: 38 Minute AMRAP (As Many Rounds As Possible)

Teams of 2!

50-40-30-20-10 ***Finish…

Tuesday August 18, 2020 Tuesday Workout

Strength: Every 90 seconds for 15 minutes

2 Power Clean + 1 Push Jerk **Add weight throughout…

Sunday August 16, 2020 Monday Workout

Strength: Back Squats 5×2

Workout: For Time

21-15-9 Power Snatch RX (75lb./53lb.) RX+(105l…

Thursday August 13, 2020 Friday Workout

Strength: Bench Press 5×3

Workout: For Time

100m Walking Lunges

21 Toes To Bar

21 Bu…

Wednesday August 12, 2020 Thursday Workout

Strength: Mobility!

Workout: 35 Minute AMMAP (As Many Meters As Possible)

Teams of 2

Ac…

Tuesday August 11, 2020 Wednesday Workout

Strength: 8 Minute EMOM (Every Minute on the Minute)

EVEN: 30ft Handstand Walk or 3 wall walk…

Tuesday August 11, 2020 Tuesday Workout

Strength: Deadlifts 5×3

Workout: For Time

30-25-20-15-10 Plate Situps (25lb./15lb.)

Sunday August 9, 2020 Monday Workout

Workout: For Time

Teams of 2!

150/120 Cal. Row/Dyne/Erg

20 Rounds of Cindy ***Partner 1…

Thursday August 6, 2020 Friday Workout

Strength: 15 Minutes to find heavy Power Clean + Split Jerk for the day

Workout: For Time

Wednesday August 5, 2020 Thursday Workout

Strength: Pause Bench Press 10-8-6-4-2

Workout: For Time

20-16-12-8-4 Back Rack Lunges (95…

Tuesday August 4, 2020 Wednesday Workout

Workout: For Time

Teams of 2! **40 Min cap**

100 Situps

80 Cal. Row/Dyne/Erg

60 Alt…

Tuesday August 4, 2020 Tuesday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

EVEN: 15 Wallballs

ODD: 20ft Handsta…

Sunday August 2, 2020 Monday Workout

Strength: Pause Front Squats 3×5

Workout: 5 Rounds For Time

12 Deadlifts RX(135lb./93lb.) …

Thursday July 30, 2020 Friday Workout

Strength: 4 Rounds For Quality!!

5 Pause Bench Press

10 Barbell Bent Rows

15 Banded Tr…

Wednesday July 29, 2020 Thursday Workout

Workout: For Time

Teams of 2!

1 Mile run

250 Calorie Row/Dyne/Ski

1 Mile run

***…

Tuesday July 28, 2020 Wednesday Workout

Workout: Triple Benchmark!!

FRAN

21-15-9

Thrusters RX (95lb./63lb.)

Pullups

GRAC…

Tuesday July 28, 2020 Tuesday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

EVEN: 10 Toes To Bar

ODD: 15ft Hands…

Sunday July 26, 2020 Monday Workout

Strength: Pause Back Squats 3×5 **1 Second pause at the bottom**

Workout: For Time

21-15-9…

Thursday July 23, 2020 Friday Workout

Strength: Overhead Squats 3×4

Workout: For Time

15-12-9-6-3 Handstand Push up

8 DB Han…

Wednesday July 22, 2020 Thursday Workout

Strength: Tempo Deadlifts 3×4 ( 5 seconds down/1 sec. pause at bottom)

Workout: For Time

4…

Tuesday July 21, 2020 Wednesday Workout

Workout: For Time **40 Minute CAP**

Teams of 2

800m Row

50 Pull ups

50 Floor Presse…

Tuesday July 21, 2020 Tuesday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

15 Double Unders + 1 “Squat” Clean

W…

Sunday July 19, 2020 Mondays Workout

Strength: Tempo Pause Back Squats 4×4 **5 sec down/1 sec pause**

Workout: For Time

15 …

Thursday July 16, 2020 Friday Workout

Strength: Tempo Strict Press 4×3 **5 sec down/1 up**

Workout: For Time

21 Thrusters 95/63 …

Wednesday July 15, 2020 Thursday Workout

Strength: Tempo Deadlift 4×3 **5 seconds down/1 second up**

Workout: 15 Minute AMCAP (As Many…

Tuesday July 14, 2020 Wednesday Workout

Workout: “Strict Glen”

30 Power Clean + Jerk RX(135lb./93lb.)

1 Mile run

25 Strict Pull…

Tuesday July 14, 2020 Tuesday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

15 Double Unders + 1 “Squat” Snatch

Sunday July 12, 2020 Monday Workout

Strength: Tempo Front Squat 4×3 (5 sec down/1sec pause)

Workout: 11 Minute Ladder

1-2-3-4-…

Wednesday July 8, 2020 Friday Workout

Strength: Power Cleans 4×2

Workout: CrossFit OPEN 14.4

14 Minute AMRAP (As Many Rounds As…

Wednesday July 8, 2020 Thursday Workout

Strength: Tempo Pause Bench Press 4×3 (5 seconds down/1 sec pause/fast up)

Workout: Accumulat…

Tuesday July 7, 2020 wednesday Workout

Workout: Lumerjack 20

For Time

20 Deadlifts 275lb./185lb.

400m Run

20 KB Swings 70lb…

Tuesday July 7, 2020 Tuesday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

15 Double unders + 2 Power Snatches **A…

Sunday July 5, 2020 Monday Workout

Strength: Tempo Box Squats 4×3 (5 seconds down/1 sec pause)

Workout: For Time

CF OPEN 15….

Thursday July 2, 2020 Friday Workout

Strength: Deadlift 3×5

Workout: 16 Minute AMRAP (As Many Rounds As Possible)

Teams of 2

Thursday July 2, 2020 Thursday Workout

Strength: For Quality (20 Minute CAP)

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

Floor Presses RX(135/93) RX+(Bo…

Tuesday June 30, 2020 Wednesday Workout

Strength: Push Press 3×5

Workout: For Time

50 Wallball Buy in,

5 Rounds of

10 Altern…

Tuesday June 30, 2020 Tuesday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

15 Double Unders + 2 Power Cleans **Add…

Sunday June 28, 2020 Monday Workout

Strength: Back Squats 3×5

Workout: 5 Rounds For Time **22 Minute cap**

7 “Squat” Snatches …

Thursday June 25, 2020 Friday Workout

Strength: Every 90 seconds for 12 minutes

2 “Squat” Cleans + 1 Split Jerk **Add weight throug…

Wednesday June 24, 2020 Thursday Workout

Strength: Sumo Deadlift 4×4

Workout: For Time **18 Minute CAP**

50-40-30-20-10 Calorie Row…

Tuesday June 23, 2020 Wednesday Workout

Strength: Strict Press 3×5

Workout: 20 Minute AMRAP (As Many Rounds As Possible)

20 DB Ste…

Tuesday June 23, 2020 Tuesday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

20 Double unders + 3 Power Snatches (To…

Sunday June 21, 2020 Monday Workout

Strength: Front Squats 3×5

Workout: For time

18-30-42 Calorie Row/Bike/Erg

9-15-21 Toe…

Thursday June 18, 2020 Friday Workout

Strength: Bench Press 4×4

Workout: For Time

3-6-9-12-15

DB Hang Power Clean RX(50lb./35…

Wednesday June 17, 2020 Thursday Workout

Strength: Deadlift 3×4

Workout: For Time

21-15-9 Thrusters RX (75lb./53lb.)

7-5-3 Bar …

Tuesday June 16, 2020 Wednesday Workout

Strength: Push Press 4×4

Workout: 2 Rounds

Partners of 2

Partner 1 : 5 Mins max cals on…

Tuesday June 16, 2020 Tuesday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

20 Double Unders + 3 Power Cleans (Touc…

Sunday June 14, 2020 Monday Workout

Strength: Back Squats 4×4

Workout: 14 Minute AMRAP (As Many Rounds As Possible)

5 Strict P…

Thursday June 11, 2020 Friday Workout

Strength: Strict Press 3×3

Workout: For Time

50/40 Calorie Row/Assault Bike/Ski

25 Pow…

Wednesday June 10, 2020 Thursday Workout

Strength: Deadlift 3×3 @ 75%

Workout: 14 Minute AMRAP (As Many Rounds As Possible)

10-20-3…

Tuesday June 9, 2020 Wednesday Workout

Workout: Half Murph

1 Mile run **800m scaled**

10 Rounds of

5 Pull ups

10 Push ups

Tuesday June 9, 2020 Tuesday Workout

Strength: Push Jerk 3×3

Workout: For Time

100 Double Unders

40 Calorie Row/Assault Bik…

Sunday June 7, 2020 Monday Workout

Strength: Front Squats 3×3

Workout: For Time !!!

30 Sumo Deadlift High Pull ***RX for all …

Thursday June 4, 2020 Friday Workout

Strength: Split Jerks 3×3

Workout: For Time

21-15-9 Toes To Bar

42-30-18 DB Step ups (5…

Wednesday June 3, 2020 Thursday Workout

Strength: Sumo Deadlift 3×3

Workout: For Time

10-20-30-40-50

Double unders

Sit ups…

Tuesday June 2, 2020 Wednesday Workout

Workout:

10 Minute AMCAP (As Many Calories As Possible)

Rower or Ski erg

4 Minute rest…

Tuesday June 2, 2020 Tuesday Workout

Strength: Push Press 3×3

Workout: Strict Helen

3 Rounds

400m run

21 KB Swings (53lb….

Sunday May 31, 2020 Monday Workout

Strength: Back Squats 3×3 75%-80%

Workout: ” THE CHIEF”

5 cycles of

3 Minute AMRAP

3…

Thursday May 28, 2020 Friday Workout

Strength: 1 Hang Power Snatch + 2 Overhead Squats x4 sets

Workout: For Time

400m Run buy …

Wednesday May 27, 2020 Thursday Workout

Workout: For Time

100 Calorie Row or Skierg

100m Walking Lunges

100 Situps

100m Wal…

Tuesday May 26, 2020 Wednesday Workout

Strength: 1 Power Clean + 3 Strict Press x4 sets

Workout: For Time

3-6-9-12-15

Power Cl…

Monday May 25, 2020 Tuesday Workout

Strength: Back Squats 4×3 @ 75%-80%

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

Thursday May 21, 2020 Friday Workout

Strength: Push Jerks 3×5 (light/moderate)

Workout: 5 Rounds For Time

10 Deadlifts RX (115l…

Wednesday May 20, 2020 Thursday Workout

Strength: Floor Press 3×5

Workout: For Time

42-30-18 Wallballs

21-15-9 Strict Pull up

Wednesday May 20, 2020 Wednesday Workout

Workout: For Time

1 Mile run

3000m Row or Skierg **4 mile for Assault bike or Echo bike**…

Tuesday May 19, 2020 Tuesday Workout

Strength: Every 90 seconds for 12 minutes

1 High Hang + 1 Hang + 1 Power snatch

Workout:…

Sunday May 17, 2020 Monday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

1 Power Clean + 2 Front Squats

Work…

Friday May 15, 2020 Saturday Workout

Workout: 32 Minute AMRAP (As Many Rounds As Possible)

400m run

50 Situps

25 Pushups

Thursday May 14, 2020 Friday Workout

Strength:

Barbell: Strict press 5-5-5-5DB/KB: Strict press 10-10-10-10 (per side)

Workout…

Wednesday May 13, 2020 Thursday Workout

Workout: For Time **Your “score” is the total time, include the rest time**

10-9-8-7-6-5-4-3-…

Tuesday May 12, 2020 Wednesday Workout

Strength: Pick 1!!

1: Run 1.5 mile to 3 miles

2: Bike 4-8 Miles

3: Row 4500m

Wo…

Monday May 11, 2020 Tuesday Workout

Strength:

Barbell: 3 Power Cleans + 6 Push Press x4 sets

DB/KB: 3 Power Clean (Per Side)+…

Sunday May 10, 2020 Monday Workout

Strength: For Quality

30-20-10 Floor presses (Per arm if you have DB or KB)

60-40-20 Stric…

Friday May 8, 2020 Saturday Workout

Workout: For Time

800m Run

50 Bent rows

75 Push ups

100 Situps

800m Run

100 S…

Thursday May 7, 2020 Friday Workout

Workout: For Time

50-40-30-20-10

Back rack lunges with barbell or DB

DB Single arm Pus…

Wednesday May 6, 2020 Thursday Workout

Strength: 4 Rounds of holds!!

30 seconds at each movement

Wallsit

Plank

Lunge hold (…

Tuesday May 5, 2020 Wednesday Workout

Workout 1: Pick 1!

Run/walk: 1-3 miles **You pick**

Bike : 3-6 Miles

Row: 4000m

r…

Monday May 4, 2020 Tuesday Workout

Strength:

Barbell: Power Snatch 4×3

DB/KB: Power Snatch 4×6-8 (Each side)

Workout: 6 R…

Sunday May 3, 2020 Monday Workout

Workout: “Hotshots 19”

6 Rounds For Time

30 Air Squats

19 Power Cleans (Barbell 135lb….

Saturday May 2, 2020 Saturday Workout

Workout: For Time

50-40-30-20-10

Double unders

Sit ups

then,

30-20-10

Wallball…

Thursday April 30, 2020 Friday Workout

Strength:

Barbell : Front Squats 4×10

DB or KB : Front Squats 4×10 **Hold in front rack p…

Wednesday April 29, 2020 Thursday Workout

StrengthCON: “Quarantine Volkswagon x2”

2 Rounds For Quality

21-15-9

Floor Presses (If …

Tuesday April 28, 2020 Wednesday Workout

Strength: RDL’s (Romanian Deadlifts) 4×10

Workout: 15 Minute AMRAP (As Many Rounds As Possibl…

Monday April 27, 2020 Tuesday Workout

Strength:

Barbell: Strict Press 4×10

DB or KB/ Seated DB press 4×10 (Each arm)

Wor…

Sunday April 26, 2020 Monday Workout

Strength: Tempo Back Squats 4×10 (3 seconds down and heavier than last week. If you don’t have m…

Friday April 24, 2020 Saturday Workout

Workout: For Time **Murph prep**

1 mile run buy in **Scale to 800m**

10 Rounds

10 KB Sw…

Thursday April 23, 2020 Friday Workout

Strength: Iso holds for 45 seconds to 1 minute each, 2-3 sets.

Lunge (Right leg forward)

3…

Wednesday April 22, 2020 Thursday Workout

Workout: “For Quality”

800m Run,1000m Row, or mile bike ride BUY IN!

80-60-40-20

Plate …

Tuesday April 21, 2020 Wednesday Workout

Strength:

Barbell: Split Jerk 4×5

DB’s or KB: Single Arm Split Jerk 4×5 (Each Arm) *Demo …

Monday April 20, 2020 Tuesday Workout

Workout: For Time

100 Sit ups (RX+ Strict or weighted) BUY IN!

then,

5 Rounds of

30 …

Sunday April 19, 2020 Monday Workout

Strength: Tempo Back Squats 4×10 **3 seconds down/fast up** Use barbell,DB,Plate, whatever you g…

Thursday April 16, 2020 Friday Workout

Strength: 250 Step ups **Total**

Workout: 17 Minute AMRAP (As Many Rounds As Possible)

5 D…

Wednesday April 15, 2020 Thursday Workout

Workout: “Quarantine Angie”

100 Pull ups or barbell bent rows, DB/KB Bent rows**100 each side…

Tuesday April 14, 2020 Wednesday Workout

Strength: Stretch!!!!

Workout: 25 Minute AMRAP or 2 rounds you pick!

50 KB/DB Deadlifts

Monday April 13, 2020 Tuesday Workout

Strength:

Barbell: 3 Hang Power Clean + 1 Push Jerk x4 sets DB or KB 6 Hang P. Clean (per si…

Sunday April 12, 2020 Monday Workout

Strength: Pick 1!

100 Back squats with barbell, DB, Plate, or band **You pick weight**

**E…

Thursday April 9, 2020 Friday Workout

Strength:

Barbell : Power Snatch 5-4-3-2-2-2 DB/KB : Power Snatch 10-8-6-4-4-4 **Per Side**

Wednesday April 8, 2020 Thursday Workout

Strength: 3-4 rounds

100m Suitcase carry (Right arm)

100m Suitcase carry (Left arm)

1 M…

Tuesday April 7, 2020 Wednesday Workout

Strength: Pick 1 of the 3

Strict HSPU 4 x 6-10repsWall Walks 4 x 4-8repsDB/KB Seated Press 4x…

Monday April 6, 2020 Tuesday Workout

Workout: For Time!

4 Rounds

400m Run

40 Sit ups

then,

4 Rounds

40 Russian Swi…

Sunday April 5, 2020 Monday Workout

Strength: 4×10 deadlifts **If you have KB/DB or light weight do tempo** (3 sec down/2 sec up)

Friday April 3, 2020 Friday Workout

Workout:

5 Minute Ladder

2-4-6-8-10-12-…

Toes To DB/KB

Burpee over KB/DB

2 min…

Wednesday April 1, 2020 Thursday Workout

Strength: Bulgarian Split Squats 3×10 (Per Side)

Workout: For Time

21-15-9

DB Floor Pre…

Wednesday April 1, 2020 Wednesday Workout

Strength: 1-2 sets!

plank hold *on forearms* (Hold as long as possible! Crappy form doesn’t c…

Monday March 30, 2020 Tuesday Workout

Strength: Strict press 4×10 **If you got a DB or KB then 10 per arm**

Workout: For Time

40…

Sunday March 29, 2020 Monday Workout

Workout: For Time

6 Rounds **If scaling do 3 rounds**

800m run

then

3 Rounds of

Friday March 27, 2020 Saturday Workout

Workout: 22 Minute AMRAP (As Many Rounds As Possible)

30 Double Unders/60 singles/Plate hops

Thursday March 26, 2020 Friday Workout

Strength:

Power cleans 5-5-5-5 *With Barbell*

10-10-10-10 **Per arm if you have DB or KB*…

Wednesday March 25, 2020 Thursday Workout

Strength: 4×10 glute bridge tempo single arm floor press *3-5 sec. down*

Workout: 3 Rounds Fo…

Tuesday March 24, 2020 Wednesday Workout

Warm up!!!!

Workout: For Time

50-40-30-20-10

Double unders or plate hops

Sit ups **…

Monday March 23, 2020 Tuesday Workout

Strength: 8 Tempo DB single leg RDL + 8 Tempo DB lawn mover x4 working sets (Do the right side …

Sunday March 22, 2020 Monday Workout

Strength: 4 Rounds

10 Tempo KB/DB Goblet Squats **5 seconds down/fast up**

+

20 Hollow…

Friday March 20, 2020 Saturday Workout

Workout: For Time

250 step ups **Use box, cooler, chair, stacked weights, get creative**

E…

Thursday March 19, 2020 Friday Workout

Strength: 3×8 Glute bridge tempo floor press (one arm at a time) *5 sec. down*

Workout: 15 Mi…

Wednesday March 18, 2020 Thursday Workout

Workout: For Time

5k Run or 5k Row (You pick)

Tuesday March 17, 2020 Wednesday Workout

Workout: “TOMMY MAC!”

2 Rounds For Time

12 Burpees

12 Thrusters (115lb./75lb.)

12 Bu…

Tuesday March 17, 2020 Tuesday Workout

Strength:

1: Strict Press 3×10

1A: Banded Tricep Ext. 3×15

Workout: 22 Minute AMRAP (A…

Sunday March 15, 2020 Monday Workout

Strength:

1: Back rack reverse lunges : 3×10 (total)

1A: Barbell bent rows 3×10

Worko…

Thursday March 12, 2020 Friday Workout

Strength: Find heavy deadlift for the day!

Workout: Teams of 2

For Time

100m Farmers Ca…

Wednesday March 11, 2020 Thursday Workout

Strength: 8 Minute EMOM

2-4 Muscle ups or MU transitions

Workout: 14 Minute AMRAP

5 St…

Tuesday March 10, 2020 Wednesday Workout

Workout: Teams of 2

For Time

1 Mile run

300 Calorie Row

150 Calorie Assault Bike

Tuesday March 10, 2020 Tuesday Workout

Strength: Find Heavy Push Press!

Workout: CF OPEN 14.1

10 Minute AMRAP (As Many Rounds As …

Sunday March 8, 2020 Monday Workout

Strength: Find Heavy Front Squat!

Workout: For Time

10-8-6-4-2 Power Clean RX(135lb./95lb….

Thursday March 5, 2020 Friday Workout

Strength: Deadlift 4×2 @ 90% **Off 55lb. plates**

Workout: For Time

10-20-30

Deficit Pu…

Thursday March 5, 2020 Thursday Workout

Strength: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch x3 sets

**Yes, squat**

Workout: 2…

Tuesday March 3, 2020 Wednesday Workout

Workout: 26 Minute AMRAP (As Many Rounds As Possible)

50-40-30-20-10

Sit ups

KB Russia…

Tuesday March 3, 2020 Tuesday Workout

Strength: Push Press 4×2 @ 90%

Workout: Jackie

1000m Row

50 Thrusters (Bar)

30 Pull …

Sunday March 1, 2020 Monday Workout

Strength: Front Squats 4×2 @ 90%

Workout: Teams of 2

42-30-18 Power Cleans RX M(135lb.-16…

Thursday February 27, 2020 Friday Workout

Strength: 12 Minute EMOM

EVEN: 5 RDL’s (Romanian Deadlifts)

ODD: 8 DB Floor Presses

Wo…

Thursday February 27, 2020 Thursday Workout

Strength: 3 position P. Snatch x4 sets

1 High Hang + 1 Hang + 1 Power Snatch

Workout: 9 M…

Tuesday February 25, 2020 Wednesday Workout

Workout: Teams of 2

800m Run

30 Synchro Toes To Bar

20 D-ball over shoulder

90 DB Lu…

Tuesday February 25, 2020 Tuesday Workout

Strength: 12 Minute EMOM

EVEN: 5 Strict Press

ODD: 12/10 Calorie Row/Dyne/Erg

Workout: …

Sunday February 23, 2020 Monday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

3 “Squat” Cleans RX (135lb./93lb.) RX+(…

Thursday February 20, 2020 Friday Workout

Strength: Deadlift 3×4 @ 80%

Workout: 14 Minute AMRAP (As Many Rounds As Possible)

50 Pow…

Thursday February 20, 2020 Thursday Workout

Strength: Pause Bench Press 3×4

Workout: 4 Rounds For Time

400m Run

15/12 Calorie Assau…

Tuesday February 18, 2020 Wednesday Workout

Workout: For Time

Teams of 2

3000m Row

8 Rope Climbs

30 Back Squats (155lb./115lb) …

Tuesday February 18, 2020 Tuesday Workout

Strength: Push Press 3×4 @ 80%

Workout: For Time

42-30-18 Alternating DB Snatches (50lb./3…

Sunday February 16, 2020 Monday Workout

Strength: Front Squats 3×4 @ 80%

Workout: For Time

30-25-20-15 Wallballs

60-50-40-30 S…

Friday February 14, 2020 Friday Workout

Strength: Deadlift 3×3 @ 80%

Workout: 5 Minute AMRAP x2

5 Minute AMRAP (As Many Rounds As …

Thursday February 13, 2020 Thursday Workout

Strength: Mobility!

Workout: 24 Minute AMCAP (As Many Calories As Possible)

Teams of 2

Wednesday February 12, 2020 Wednesday Workout

Workout: Team Murph

1 Mile run

100 Pull ups

200 Push ups

300 Air squats

1 Mile …

Tuesday February 11, 2020 Tuesday Workout

Strength: Push Press 3×3 @ 80%

Workout: 16 Minute AMRAP (As Many Rounds As Possible)

20 Si…

Sunday February 9, 2020 Monday Workout

Strength: Front Squats 3×3 @ 80%

Workout: For Time

25-20-15

Power Cleans RX M (95lb.-11…

Thursday February 6, 2020 Friday Workout

Strength: Deadlift 3×2 @ 80% *reset each rep, try to overhand as long as possible*

Workout: 7…

Thursday February 6, 2020 Thursday Workout

Strength: Mobility!

Workout: 30 Minute AMMAP (As Many Meters As Possible)

Teams of 2

Ro…

Tuesday February 4, 2020 Wednesday Workout

Strength: Push Press 3×2 @ 80%

Workout: “Isabel”

For Time

30 Power Snatches RX(135lb./9…

Tuesday February 4, 2020 Tuesday Workout

Workout: “Loredo”

6 Rounds For Time

24 Air Squats

24 Push ups

24 Walking Lunges

Monday February 3, 2020 Monday Workout

Strength: Front Squats 3×2 @ 80%

Workout: CF OPEN 13.4

7 Minute Ladder

3-6-9-12-15-18-2…

Thursday January 30, 2020 Friday Workout

Strength: Deadlift 3×5@ 70% **reset every rep and try to overhand as long as possible**

Worko…

Thursday January 30, 2020 Thursday Workout

Strength: Mobility

Workout: For Time

Partners of 2

200 Calorie Assault Bike

**Every…

Tuesday January 28, 2020 Wednesday Workout

Workout: “Mini Dry Tri”

Teams of 2

1.5 Mile run

2500m row

50-40-30-20-10 Air Squats …

Tuesday January 28, 2020 Tuesday Workout

Strength: Push Press 3×5 @70%

Workout: For Time

10-20-30

DB Floor Press (50lb./35lb.)

Sunday January 26, 2020 Monday Workout

Strength: Front Squats 3×5 @ 70%

Workout: For Time *20 Minute cap*

21-15-9 “Squat cleans” …

Friday January 24, 2020 Friday Workout

Strength: Deadlift 3×4 @ 70%

Workout: 18 Minute CAP!

2 Rounds

5 Power Cleans (95lb./63…

Thursday January 23, 2020 Thursday Workout

Strength: Tempo Overhead Squats 3×4 *Light* (3 seconds down, 1 up)

Workout: 17 Min AMRAP

Tuesday January 21, 2020 Wednesday Workout

Strengthcon! 4 Rounds For Quality **20 min cap**

25m Single arm sled pull (Right)

25m Sing…

Tuesday January 21, 2020 Tuesday Workout

Strength: Push Press 4×4 @ 70%

Workout: T2B Helen

3 Rounds For Time

400m Run

21 KB S…

Sunday January 19, 2020 Monday Workout

Strength: Front Squats 4×4 @ 70%

Workout: For Time

4-8-12-8-4 Power Snatch RX(115lb./73lb….

Thursday January 16, 2020 Friday workout

Strength: Deadlifts 4×3 @ 70% **No bounce, reset every rep**

Workout: For Time

3 Rounds

Wednesday January 15, 2020 Thursday Workout

Strength: Mobility!

Workout: 5 Rounds For Time

200m Run

15 DB Strict Press **You pick t…

Tuesday January 14, 2020 Wednesday Workout

Workout: Teams of 2

For Time **35 Minute CAP**

2000m Row

20 D-Ball/Slamball over should…

Tuesday January 14, 2020 Tuesday Workout

Strength: Push Press 4×3 @ 70%

Workout: 13 Minute Ladder

3-6-9-12-15-18-21…..

Power S…

Sunday January 12, 2020 Monday Workout

Strength: Front Squats 4×3 @ 70%

Workout: “Nasty Girls”

3 Rounds For Time

50 Air Squats…

Thursday January 9, 2020 Friday Workout

Strength: Find heavy bench press

Workout: For Time

3-6-9-12-15

DB Thrusters (50lb./35l…

Thursday January 9, 2020 Thursday Workout

Strength: Mobility

Workout: 4 Rounds “Fight Gone Bad style”

1 Minute at each station

Ca…

Tuesday January 7, 2020 Wednesday Workout

Workout: “Glen”

For Time **40 Minute CAP**

30 Power Clean + Jerk RX (135lb./93lb.)

1 Mi…

Tuesday January 7, 2020 Tuesday Workout

Strength: Find heavy Back Squat for the day!

Workout: For Time

teams of 2

300/250 Calor…

Sunday January 5, 2020 Monday Workout

Strength: 10 Minutes to find heavy Strict Press

Workout: 16 Minute AMRAP (As Many Rounds As P…

Thursday January 2, 2020 Friday Workout

Strength: Box Squats 4×5

Workout: For Time **28Min. CAP**

Teams of 2

20-40-60-80-100

Wednesday January 1, 2020 Thursday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

3 Power Snatches RX(135lb./93lb.)

Wo…

Tuesday December 31, 2019 Tuesday Workout

Workout: For Time

Teams of 2!

200m Farmers Carry (50lb./35lb.) Buy in,

10-20-30-20-10

Sunday December 29, 2019 Monday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

EVEN:10/8 Calorie Assault Bike

ODD:1…

Thursday December 26, 2019 Friday Workout

Strength : “For Quality”

7-5-3-5-7 Bench Press (165lb./115lb.)

14-10-6-10-14 KB Front Rack…

Wednesday December 25, 2019 Thursday Workout

Workout: For time

Teams of 2

800m Run

200 KB Swings

100 Cal. Row/Assault Bike

200…

Tuesday December 24, 2019 Tuesday Workout

Workout: 12 Days of Christmas!!

Bar Muscle Up/ Chest To BarPush Jerk (115lb./73lb.)Front Squa…

Sunday December 22, 2019 Monday Workout

Strength: 12 Minute EMOM (Every Minute On the Minute)

EVEN: 14/12 Calorie Assault Bike/Row *A…

Thursday December 19, 2019 Friday Workout

Strength: Deadlift 10-8-6-4-2

Workout: 2 Rounds For Time

400m Run

40 Situps

30 DB F…

Thursday December 19, 2019 Thursday Workout

Strength: Bench Press 3×2 @ 95%

Workout: 15 Minute AMRAP

15 Wallballs

15/12 Calorie Row…

Tuesday December 17, 2019 Wednesday Workout

Strength: Back Squats 3×2 95%

Workout: For Time

21-15-9 Power Snatch RX M(95lb./115lb./135…

Tuesday December 17, 2019 Tuesday Workout

Workout: For Time

Teams of 2!

300/250 Calorie Row

200/150 Calorie Assault Bike

1 Mi…

Sunday December 15, 2019 Monday Workout

Strength: 2 Hang “Squat Clean” + 1 Push Jerk x4 working sets

Workout: CF Main Site Workout

Thursday December 12, 2019 Friday Workout

Strength: Strict Press 10-8-6-4-2

Workout: For Time

42-30-18 Double Unders

21-15-9 Toes…

Thursday December 12, 2019 Thursday Workout

Workout: For Time!

*35 Minute CAP*

Teams of 2

8000m Row

**You must 1000m at a time…

Tuesday December 10, 2019 Wednesday Workout

Strength: Back Squats 3×3 @ 90%

Workout: For Time

30-20-10

DB Lunges (50lb./35lb.)

D…

Tuesday December 10, 2019 Tuesday Workout

Strength: 12 Minute EMOM (Every Minute On the Minute)

3-5 Ring Muscle ups or 3-5 MU transitio…

Sunday December 8, 2019 Monday Workout

Strength:

1 Power Clean + 2 Front Squat + 1 Push Jerk x3 working sets

Workout: Grace + Ja…

Friday December 6, 2019 Friday Workout

Strength: Split Jerk 3-3-2-2

Workout: For Time

40-30-20-10 Wallballs

40-30-20-10 Double…

Thursday December 5, 2019 Thursday Workout

Strength: Mobility!

Workout: 5 Rounds For Time

200m Run

30 Strict Sit ups

20 Russian…

Wednesday December 4, 2019 Wednesday Workout

Strength: Bench Press 3×2 @ 90%

Workout: 14 Minute AMRAP (As Many Rounds As Possible)

Part…

Tuesday December 3, 2019 Tuesday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

20 Double Unders or 30 Singles

+

Sunday December 1, 2019 Monday Workout

Strength: Back Squats 3×2 @ 90%

Workout: 7 Minute AMRAP of FRAN

21-15-9

Thrusters (95lb…

Friday November 29, 2019 Friday Workout

WOD: 38 Minute AMRAP (As Many Rounds As Possible)

Teams of 2

1000m Row

100 DB Floor Pre…

Tuesday November 26, 2019 Wednesday Workout

Workout: Hero WOD Jenkins

40 Minute AMRAP (As Many Rounds As Possible!)

Teams of 2

50 B…

Tuesday November 26, 2019 Tuesday Workout

Strength: 12 Minutes to find heavy Hang Power Clean + Push Jerk for the day

Workout: 5 Rounds…

Sunday November 24, 2019 Monday Workout

Strength: Back Squats 3×5 @ 85% + 3 Box Jumps

Workout: 18 Minute AMRAP

Teams of 2!

50 C…

Thursday November 21, 2019 Friday Workout

Strength: For Quality **20 Min cap**

21-15-9

Bench Press (185lb./125lb.)

“Squat Cleans”…

Thursday November 21, 2019 Thursday Workout

Strength: Push Jerk 3-3-3-3

Workout: For Time

600m Run buy in,

4 Rounds of

15 KB Swi…

Tuesday November 19, 2019 Wednesday Workout

Strength: Back Squats 4×4 @85% + 3 Seated Box Jumps

Workout: For Time

Teams of 2

8000m …

Tuesday November 19, 2019 Tuesday Workout

Strength: 10 Minute EMOM **Every Minute On the Minute**

2 Hang Power Snatch + 1 Overhead Squa…

Sunday November 17, 2019 Monday Workout

Strength: 1 Power Clean + 4 Front Squats x3 sets

Workout: “The Chief”

3 Minute AMRAP *…

Thursday November 14, 2019 Friday Workout

Strength: Bench Press 4×3 @ 85%

Workout: For Time

50 Wallball Buy in,

21-15-9 Hang Squa…

Thursday November 14, 2019 Thursday Workout

Workout: For Time

Teams of 2!

50 Calorie Assault Bike

1000m Row

100 Sit ups

100 C…

Tuesday November 12, 2019 Wednesday Workout

Strength: Back Squats 4×3 @ 85% + 2 Box Jumps

Workout: 3 Rounds For Time

400m Run

14 Bu…

Tuesday November 12, 2019 Tuesday Workout

Strength: 12 Minute EMOM (Every Minute On the Minute)

1 Power Snatch + 2 OHS **Add weight eve…

Sunday November 10, 2019 Monday Workout

Workout: Hero WOD “Bradshaw”

10 Rounds

3 Handstand Push up

6 Deadlifts (225lb./155lb.)

Friday November 8, 2019 Friday Workout

Workout: CF OPEN 20.5

For time, partitioned any way:40 muscle-ups80-cal. row120 wall-ball sho…

Thursday November 7, 2019 Thursday Workout

Workout: Teams of 2

For Time

600m Run

80 Calorie Assault Bike

4000m Row

Tuesday November 5, 2019 Wednesday Workout

Strength: Bench Press 4×2 @ 85%

Workout: For Time

21-15-9

Burpee 6″ target

Power Cle…

Tuesday November 5, 2019 Tuesday Workout

Strength: 12 Minute EMOM (Every Minute On the Minute)

2 Power Snatches RX(115lb./83lb.) RX+(1…

Sunday November 3, 2019 Monday Workout

Strength: Back Squats 4×2 @ 85%

Workout: Teams of 2

100-80-60-40-20

Calorie Row

Th…

Friday November 1, 2019 Friday Workout

Workout: CF OPEN 20.4

30 box jumps

15 clean and jerks, 65 | 95 lb.

30 box jum…

Wednesday October 30, 2019 Thursday Workout

Workout: Teams of 2

For Time

150 Double Unders

1500m row

30 Cal. Assault Bike

100…

Tuesday October 29, 2019 Wednesday Workout

Strength: Back Squats 3×6 @ 80%

Workout: 12 Minute AMRAP (As Many Rounds As Possible)

40 W…

Tuesday October 29, 2019 Tuesday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

2 “Squat Cleans” RX(135lb./93lb.) RX+(1…

Sunday October 27, 2019 Monday Workout

Strength: Bench Press 3×6 @ 80%

Workout: For Time

Teams of 2

50-40-30-20-10

Alterna…

Friday October 25, 2019 Friday Workout

Workout: CF OPEN 20.3

For time:21 deadlifts, 225 lb./155lb.21 handstand push-ups15 deadlifts,…

Wednesday October 23, 2019 Thursday Workout

Workout: Teams of 2

10,000m or 8,000m Row **You Pick**

**Time Cap 40 Minutes**

Tuesday October 22, 2019 Wednesday Workout

Strength: Back Squats 3×5 @ 80%

Workout: For Time

21-15-9-6 Power Snatches RX (75lb./53lb….

Tuesday October 22, 2019 Tuesday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

2 “Squat Cleans” RX (135lb./93lb.) RX+(…

Sunday October 20, 2019 Monday Workout

Workout: 32 Minute AMRAP (As Many Rounds As Possible)

Teams of 2

100 Calorie Row

80 Wal…

Friday October 18, 2019 Friday Workout

Strength: Warm up all movements.

Workout: CF OPEN 20.2

20 Minute AMRAP

4 DB Thrusters R…

Wednesday October 16, 2019 Thursday Workout

Workout: For Time

Teams of 2

600m Run

100 Calorie Row

400m Run

100 Calorie Assaul…

Tuesday October 15, 2019 Wednesday Workout

Strength: Back Squats 4×4 @ 80% + 4 Box Jumps (Higher than last week)

Workout: For Time

20…

Tuesday October 15, 2019 Tuesday Workout

Strength: 10 Minute EMOM (Every Minute On the Minute)

15 Double unders/ 30 Single under + 2 P…

Sunday October 13, 2019 Monday Workout

Strength: Bench Press 4×4 @80% + 6 Strict Toes To Bar

Workout: 5 Rounds For Time

20 Calori…

Friday October 11, 2019 Friday OPEN Workout

Strength: Power Snatch or Power Clean + Jerk

Workout: CF OPEN 20.1

10 Rounds For Time

Wednesday October 9, 2019 Thursday Workout

Strength: Mobility!

Workout: Teams of 2

For Time

500m Row

200m Run

1000m Row

2…

Tuesday October 8, 2019 Wednesday Workout

Strength: Back Squats 4×3 @ 80% + 2 Box Jumps

Workout: For Time

30-20-10 DB Step up (50lb….

Tuesday October 8, 2019 Tuesday WOD

Strength: 12 Minute EMOM **Every Minute On the Minute**

2 Power Cleans RX(155lb./103lb.) RX+(…

Sunday October 6, 2019 Monday Workout

Strength: Warm up 2 Power Snatch + 1 OHS x3 sets for workout

Workout: For Time

Teams of 2!…

Thursday October 3, 2019 Friday WOD

Strength: “For Quality”

10-8-6-4-2 Bench Press (RX Bodyweight)

2 Rope Climbs

20-16-12-…

Wednesday October 2, 2019 Thursday WOD

Strength: 8 Minute EMOM **Every Minute On the Minute**

2-4 Ring Muscle ups

or

3-5 Mu…

Tuesday October 1, 2019 Wednesday WOD

Strength: Back Squats 5×2 @80% + 3 Box Jumps

Workout: Teams of 2

For Time

1500m Row

Tuesday October 1, 2019 Tuesday WOD

Strength: 12 Minute EMOM **Every Minute On the Minute**

1 Power Clean+ 1 Hang Power Clean+1 P…

Sunday September 29, 2019 Monday WOD

Workout: Team Murph

For Time:

1 Mile run (Together)

20 Rounds

5 Pull Ups

10 Push …

Thursday September 26, 2019 Friday WOD

Strength: Find heavy deadlift for the day

Workout: For Time

40-30-20-10 Wallballs

10 St…

Wednesday September 25, 2019 Thursday WOD

Workout: For Time

Teams of 2

8000m Row

***Every 5 Minutes you and your partner will ru…

Tuesday September 24, 2019 Wednesday WOD

Strength: Find 1 rep max Front Squat

Workout: For Time

21-15-9 Power Snatches (75lb./53lb….

Tuesday September 24, 2019 Tuesday WOD

Workout: Teams of 2

35 Min. CAP

50-40-30-20-10

Sit ups

Calorie Row

then,

50-40…

Sunday September 22, 2019 Monday WOD

Strength: 12 Minute EMOM (Every Minute On the Minute)

2 Power Cleans + 1 Push Jerk **Add weig…

Thursday September 19, 2019 Friday WOD

Strength: Split Jerk 3-3-3

Workout: 13 Minute CAP! **How far can you go?**

3 Rounds

5 P…

Wednesday September 18, 2019 Thursday WOD

Strength: Deadlifts 3×2

Workout: For Time!

Teams of 2

3000/2600m Row

80/60 Calorie …

Tuesday September 17, 2019 Wednesday WOD

Strength: Tempo Front Squats x2, x2, x2

Workout: For Time!

3-6-9-12-15

Power Clean RX(1…

Tuesday September 17, 2019 Tuesday Workout

Workout: 36 Minute AMRAP

Teams of 2!

1600m Row **Must row 400m at a time**

100m Farmers…

Sunday September 15, 2019 Monday WOD

Strength: 15 Minutes to find Heavy snatch!

Workout: 15 Minute CAP!

27-21-15-9-6 Thrusters …

Thursday September 12, 2019 Friday WOD

Workout: Teams of 2 “EVA”

5 Rounds For Time

800m run

30 KB Swings (53lb./35lb.)

30 P…

Thursday September 12, 2019 Thursday WOD

Strength: Every 90 seconds for 12 minutes

3 Power Cleans **Increase weight if form is good**

Tuesday September 10, 2019 Wednesday WOD

Strength: Tempo Front Squats x3, x3, x3 **3 seconds down**

Workout: Wodapalooza Workout 4

Tuesday September 10, 2019 Tuesday WOD

Strength: 4 Rounds For Quality

3 Pause Bench Press

+

:20 second Paralette L-sit hold

Sunday September 8, 2019 Monday WOD

Strength: Every 90 seconds for 12 minutes

1 “Squat Snatch” + 1 Overhead squat **Increase weig…

Thursday September 5, 2019 Friday WOD

Strength: 1 Hang Power Snatch+ 1 Power Snatch x4 working sets

Workout: For Time

21 Thruste…

Wednesday September 4, 2019 Thursday WOD

Workout: Teams of 2

For Time

400m Run with Medball

80-60-40-20 Wallballs

80-60-40-20…

Tuesday September 3, 2019 Wednesday WOD

Strength: Deadlifts x4, x4, x4, x4

Workout: For Time

63-45-27 Russian KB Swings

50 Stri…

Monday September 2, 2019 Tuesday WOD

Strength: Pause Bench Press x5, x4, x3, x2, x1, x1

Workout: 14 Minute AMRAP (As Many Rounds A…

Sunday September 1, 2019 Monday WOD

Workout: “Hotshots 19”

Partners of 2 or SOLO for you crazies

6 Rounds For Time

30 Air …

Thursday August 29, 2019 Friday WOD

Strength: Strict Press 4-3-2-1-1-1

Workout: 10 Minute AMRAP

30-20-10 Alternating DB Snatch…

Wednesday August 28, 2019 Thursday WOD

Workout: Teams of 2

For Time!

500m-1000m-1500m-2000m Row

40 Synchro Situps

20 DB St…

Tuesday August 27, 2019 Wednesday WOD

Strength: Tempo Front Squats 3×5

Workout: 5 Rounds For Time

10 Deadlifts RX(115lb./83lb.)…

Tuesday August 27, 2019 Tuesday WOD

Strength: For Quality

10-9-8-7-6-5-4-3-2-1 Floor Press RX(135lb./93lb.) RX+(185lb./135lb.)

Sunday August 25, 2019 Monday WOD

Strength: 12 Minute EMOM (Every Minute On the Minute)

2 Snatches **Increase weight throughout…

Thursday August 22, 2019 Friday WOD

Strength: Tempo Back Squats 3×3 **3 seconds down/fast up***

Workout: For Time

Teams of 2

Wednesday August 21, 2019 Thursday WOD

Strength: Mobility!

Workout: For Time

3-5-7-9-12 Power Clean RX(135lb./93lb.)

200m Run

Tuesday August 20, 2019 Wednesday WOD

Strength: For Quality

50 reps on Bench Press RX(165lb./93lb.)

**Score will be how many tim…

Tuesday August 20, 2019 Tuesday WOD

Strength: For Quality

20-16-12-8-4 Back Rack Lunges (135lb./93lb.) **From Rack**

2 Rope C…

Sunday August 18, 2019 Monday WOD

Strength: 1 High Hang Snatch+1 Hang Snatch+ 1 Snatch x4 working sets. All snatches are “Squats”…

Thursday August 15, 2019 Friday WOD

Strength: Push Jerks 3×3

Workout: For Time!

400m Run buy in then,

50 Deadlifts RX(75lb….

Wednesday August 14, 2019 Thursday WOD

Strength: Tempo Back Squats 3×3

Workout: 10 Minutes of “Cindy”

5 Pull ups

10 Push Ups

Tuesday August 13, 2019 Wednesday WOD

Strength: Mobility/Stretching

Workout: Partners of 2

26 Minute AMRAP

150 Calorie Row

Tuesday August 13, 2019 Tuesday WOD

Strength: 10 Minutes to warm up Power Cleans for the WOD

Workout: “Holleyman”

30 Rounds Fo…

Sunday August 11, 2019 Monday WOD

Strength: 1 Hang “Squat Snatch” + 1 Overhead Squat x4 working sets

Workout: Helen!

3 Round…

Thursday August 8, 2019 Friday WOD

Strength: Push Jerks 3×4

Workout: For Time

20-16-12-8-4

DB Step ups (24″/20″) (50lb./35…

Wednesday August 7, 2019 Thursday WOD

Strength: 10 Minutes to warm up Power Cleans

Workout: Teams of 2!

For Time

120-90-60-30…

Tuesday August 6, 2019 Wednesday WOD

Strength: Tempo Back Squats 3×4 **3 seconds down, fast up**

Workout: For Time

10-20-30-40-…

Tuesday August 6, 2019 Tuesday WOD

Workout : For Time

3 Rounds of

75ft Sled Push

50 Push Ups

25/20 Calorie Row/Dyne/Erg…

Sunday August 4, 2019 Monday WOD

Strength: 1 Power Snatch+2 Overhead Squats x4 sets

Workout: CF GAMES EVENT 1 **Kinda**

3 R…

Sunday August 4, 2019 Monday WOD

Strength: 1 Power Snatch+2 Overhead Squats x4 sets

Workout: CF GAMES EVENT 1 **Kinda**

3 R…

Thursday August 1, 2019 Friday WOD

Strength: Front Squats 3×4

Workout: For Time

10-8-6-4-2 Power Cleans RX(155lb./103lb.) RX+…

Wednesday July 31, 2019 Thursday WOD

Strength: 10 Minute CAP

120 Russian Swings (53lb./35lb.) **Every time you break 15 Air Squats…

Tuesday July 30, 2019 Wednesday WOD

Strength: Tempo Back Squats 3×5 **3 seconds down**

Workout: For Time

100-75-50-25 Double U…

Monday July 29, 2019 Tuesday WOD

Strength: For Quality!

Teams of 2

400m Farmers Carry (Blue KB/red KB) **1 person works at …

Sunday July 28, 2019 Monday WOD

Strength: Hang Power Snatch 4×2 **Increase weight if forms there**

Workout: For Time

21-1…

Thursday July 25, 2019 Friday WOD

Strength: Find heavy Overhead Squat for the day *15 Minute CAP*

Workout: For Time

50 Pull …

Wednesday July 24, 2019 Thursday WOD

Strength: Power Cleans 4×2 **Must Touch n Go**

Workout: For Time

Teams of 2

4000m Row …

Tuesday July 23, 2019 Wednesday WOD

Strength: Back Squats 4×2

Workout: For Time

3-6-9-12-15

Wallballs

KB Swings (53lb./3…

Tuesday July 23, 2019 Tuesday WOD

StrengthCON: 3-4 Rounds For Quality **20 min CAP**

10 Floor Presses (Barbell)

2 Seated Wei…

Sunday July 21, 2019 Monday WOD

Strength: 3 Hang Power Snatches x4 working sets

Workout: “Nasty Girls” Benchmark WOD

3 Rou…

Thursday July 18, 2019 Friday WOD

Strength: Overhead Squats 4×2

Workout: For Time

15-12-9-6-3 Power Snatch RX(115lb./83lb.)

Thursday July 18, 2019 Thursday WOD

Strength: For Quality

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

Bench Press RX(135lb./95lb.) RX+(Bodyweight)

Tuesday July 16, 2019 Wednesday WOD

Strength: Back Squats 3×4

Workout: For Time

10-20-30 Step ups (24″/20″) **No weights**

Tuesday July 16, 2019 Tuesday WOD

Strength: 3-4 Rounds For Quality

50m Yoke or D-ball Carry

10 Fatbar Bent Over Rows

50m …

Sunday July 14, 2019 Monday WOD

Strength: Find heavy single Clean & Jerk (3-3-2-1-1-1)

Workout: For Time (17 Min CAP)

Thursday July 11, 2019 Friday WOD

Strength: Overhead Squats 4×3

Workout: Death By…

20 Double Unders

1 Power Clean RX (1…

Wednesday July 10, 2019 Thursday WOD

Strength: Push Press 3×6 (Light-Moderate)

Workout: 12 Minute AMRAP

Teams of 2

30 Synchr…

Tuesday July 9, 2019 Wednesday WOD

Strength: Back Squats 3×6

Workout: 15 Minute AMRAP

50 Strict Situps

40 Wallballs

30…

Tuesday July 9, 2019 Tuesday WOD

Strength: 4 Rounds For Quality

10 DB Floor Presses (Heavy)

3 Rope Plate Pulls

10 Fatbar…

Sunday July 7, 2019 Monday WOD

Strength: 1 “Squat Clean” + 1 Hang Squat Clean+ 1 Split Jerk x4 working sets

Workout: For Tim…

Thursday July 4, 2019 Friday WOD

Strength: Hang Power Clean 4×4

Workout: 4 Rounds For Time

25 Wallballs

50 Sit ups

75…

Tuesday July 2, 2019 Wednesday WOD

Strength: Back Squats 4×8 65%-75%

Workout: Isabel

For Time

30 Power Snatches RX(135lb….

Tuesday July 2, 2019 Tuesday WOD

StrengthCON: 4 Rounds For Quality (20 Minute CAP)

3 Rope Climbs

50m D-ball Carry

6 Benc…

Sunday June 30, 2019 Monday WOD

Strength: 2 Squat Cleans + 1 Split Jerk x4 sets

Workout: For Time

21-15-9 Thrusters (95lb….

Thursday June 27, 2019 Friday WOD

Strength: Overhead Squats 4×5 (RX+ Snatch Balance into OHS. SB counts as a rep)

Workout: 10 R…

Wednesday June 26, 2019 Thursday WOD

Workout: Teams of 2

For Time!

800m Run

100 Calorie Assault Bike

50 Push ups

50 Pu…

Tuesday June 25, 2019 Wednesday WOD

Strength: Wide Stance Box Squats 4×10

Workout: For Time

100-75-50-25 Double Unders

12 A…

Tuesday June 25, 2019 Tuesday WOD

Strength: 3-4 Rounds For Quality!

25m Sled Pull

25m Sled Push

25ft Handstand Walk/ 5 Wa…

Sunday June 23, 2019 Monday WOD

Strength: 5-4-3-2-1-1 Front Squat + 1 Split Jerk

Workout: For Time

21 Power Cleans (95lb….

Thursday June 20, 2019 Friday WOD

Strength: Sumo Deadlift 4×5

Workout: For Time

Teams of 2

50-40-30-20-10 Cal. Row/Bike/E…

Tuesday June 18, 2019 Wednesday WOD

Strength: Box Squats 14-12-10-8-6

Workout: 7 Minute Ladder

2-4-6-8-10-12-14….

Power …

Tuesday June 18, 2019 Tuesday WOD

Strength: 3 Rounds For Quality

50m Dball Carry or 50m Yoke Carry

25m Sled Push (HEAVY)

Sunday June 16, 2019 Monday WOD

Strength: 2 Front Squats + 1 Push Jerk + 1 Split Jerk x4 sets

Workout: CF OPEN 14.1

10 Min…

Thursday June 13, 2019 Thursday WOD

Workout: For Time

Teams of 2

2000m Row

1.5 Mile Run **Together**

2000m Row

Tuesday June 11, 2019 Wednesday WOD

Strength: Box Squats x12, x10, x8,x6, x4

Workout: For Time

75 Double Unders

40 Overhead…

Tuesday June 11, 2019 Tuesday WOD

Strength: For Quality!

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

Bench Press RX (Bodyweight)

Power Cleans RX…

Sunday June 9, 2019 Monday WOD

Strength: 3 Front Squats + 1 Split Jerk x4 sets

Workout: 13 Minute Ladder

2-4-6-8-10-12-1…

Thursday June 6, 2019 Friday WOD

Strength: 1 Power Snatch+ 1 Hang Power Snatch x4 sets

Workout: 5 Minute Ladder

1-2-3-4-5-6…

Thursday June 6, 2019 Thursday WOD

Strength: Deadlift x10, x8, x6, x4, x2

Workout: For Time

25-50-75 Situps

30 Wallballs

Tuesday June 4, 2019 Wednesday WOD

Strength: Bench Press x10, x8, x6, x4,x2

Workout: For Time

60 Cal. Row/Assault Bike/Erg *…

Tuesday June 4, 2019 Tuesday WOD

Strength: Back Squats x10, x8, x6, x4, x2

Workout: 11 Minute AMRAP

9 Toes To Bar

6 DB L…

Sunday June 2, 2019 Monday WOD

Strength: 1 Power Clean+1 Hang Power Clean+ 1 Split Jerk **3 Working sets**

Workout: For Time…

Thursday May 30, 2019 Friday WOD

Workout: Team LIAM

Teams of 2

800m Run with plate 45lb./35lb

100 Toes To Bar

50 Fron…

Wednesday May 29, 2019 Thursday WOD

Strength: Box Squats 4×5 **Increase weight throughout**

Workout: Team RANDY

Teams of 2

Tuesday May 28, 2019 Wednesday WOD

Workout: Team Jerry

Teams of 2

1 Mile Run

4000m Row

1 Mile Run

**Run together, sp…

Monday May 27, 2019 Tuesday WOD

Strength: 2 Hang Power Clean+ 1 Split Jerk **4 working sets**

Workout: For Time

Team DT

Friday May 24, 2019 Friday WOD

Workout: For Quality

15 Minutes of Mobility then,

20 Minutes max cals. on row/dyne/erg. Sw…

Thursday May 23, 2019 Thursday WOD

Strength: Push Press 4×6

Workout: For Time

50-40-30-20-10

Double Unders

Sit ups

Tuesday May 21, 2019 Wednesday WOD

Strength: Back Rack Lunges 3×10

Workout: For Time

Teams of 2

40-30-20-10 Calorie Row

Tuesday May 21, 2019 Tuesday WOD

Strength: Overhead Squats 4×5

Workout: For Time

15-12-9-6 Renegade Man-Makers (50lb./35lb)…

Sunday May 19, 2019 Monday WOD

Strength: 1 Power Clean + 2 Split Jerk **5 Working sets**

Workout: For Time

100 Wallballs

Wednesday May 15, 2019 Thursday WOD

Strength: Find heavy Deadlift

Workout: For Time

30-25-20-15-10-5

KB Russian Swings (70l…

Tuesday May 14, 2019 Wednesday WOD

Strength: Mobility

Workout: 18 Minute AMRAP (As Many Rounds As Possible)

21 Wallballs

Tuesday May 14, 2019 Tuesday WOD

Strength: Find heavy strict press

Workout: For Time

15-12-9-6-3

Hang Power Clean RX (…

Sunday May 12, 2019 Monday WOD

Strength: Find Heavy Back Squat for the day!

Workout: For Time

Teams of 2

1 Mile run **…

Thursday May 9, 2019 Friday WOD

Strength: Bench Press 3×70%, 3×80%, 3×90%

Workout: For Time

20-16-12-8-4 Power Clean RX( 1…

Wednesday May 8, 2019 Thursday WOD

Strength: 10 Minute EMOM *Every Minute On the Minute*

2 *Squat Snatches*

Workout: NANCY

Tuesday May 7, 2019 Wednesday WOD

Strength: Deadlift 3x 70%, 3×80%, 3×90%

Workout: 14 Minute AMRAP (As Many Rounds As Possible)…

Tuesday May 7, 2019 Tuesday WOD

Strength: Strict Press 3x 70%, 3×80%, 3×90%

Workout: 20 Minute AMRAP (As Many Rounds As Possi…

Sunday May 5, 2019 Monday WOD

Strength: Back Squats 3×70%, 3×80%, 3×90%

Workout: For Time

21-15-9 Power Snatches RXm(95l…

Thursday May 2, 2019 Friday WOD

Strength: Bench Press 5x 65%, 5x 75%, 5x 85% **add 5-10lb. from last time**

Workout: 30 Minut…

Wednesday May 1, 2019 Thursday WOD

Strength: Deadlifts 5x 65%, 5x 75%, 5x 85% **Add 10lb. from each %**

Workout: For Time

Tea…

Tuesday April 30, 2019 Wednesday WOD

Strength: “Squat” Clean 3-3-3-3

Workout: For Time

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

Power Clean RX (…

Tuesday April 30, 2019 Monday WOD

Strength: Strict Press 5x 65%, 5x 75%, 5+ 85%

Workout: For Time!

1000m Row

50 Back Rack…

Sunday April 28, 2019 Monday WOD

Strength: Back Squats

5x 65%, 5x 75%, 5x+85% ***Add 10lb. from 4 weeks ago***

Workout: For…

Thursday April 25, 2019 Friday WOD

Strength: Back Rack Lunges 4×8 *Total**

Workout: For Time

15-12-9-6-3

Power Snatch RX( …

Wednesday April 24, 2019 Thursday WOD

Strength: Push Jerks 5×5

Workout: 10 Minute AMRAP (As Many Rounds As Possible)

25-50-75-10…

Tuesday April 23, 2019 Wednesday WOD

Workout: 40 Minute CAP!

Teams of 2

1 Mile Run **Together**

100 Sit ups

2 Mile Row **…

Tuesday April 23, 2019 Tuesday WOD

Strength: Strict Press 40%x5, 50%x5, 60%x5

Workout: Teams of 2!

13 Minute AMRAP (As Many …

Sunday April 21, 2019 Monday WOD

Strength: Back Squats 40%x5, 50%x5, 60%x5 **Deload week**

Workout: For Time

10-8-6-4-2 Dev…

Thursday April 18, 2019 Friday WOD

Strength: For Quality

“Volkswagon”

21-15-9

Bench Press RX(Bodyweight)

Strict Pull up…

Wednesday April 17, 2019 Thursday WOD

Strength: Deadlift 5@ 75%, 3@ 85%, 1+ @ 95%

Workout: 3 Rounds For Time

25m Sled Push

50…

Tuesday April 16, 2019 Wednesday WOD

Workout: Teams of 2 “GLEN”

For Time

30 Power Clean + Jerk RX(135lb./93lb.)

1 Mile Run *…

Tuesday April 16, 2019 Tuesday WOD

Strength: 10 Minute EMOM (Every Minute On the Minute)

2 Power Snatches **Increase weight**

Sunday April 14, 2019 Monday WOD

Strength: Back Squats 5@75%, 3@85%, 1+@95%

Workout: For Time

20-15-10-5

Hang Squat Clea…

Thursday April 11, 2019 Friday WOD

Strength: Strict Press 3×70%, 3×80%, 3x+90%

Workout: 11 Minute AMRAP (As Many Rounds As Possi…

Thursday April 11, 2019 Thursday WOD

Strength: Deadlifts 3x 70%, 3x 80%, 3+x 90%

Workout: For Time

30-20-10 Thrusters 75lb./53l…

Wednesday April 10, 2019 Wednesday WOD

Strength: Power Snatch x3 every 90 seconds for 12 Minutes **Add weight**

Workout: 3 Rounds Fo…

Tuesday April 9, 2019 Tuesday WOD

Strength: Bench Press 3×70%, 3×80%, 3+x90%

Workout: 15 Minute AMRAP (As Many Rounds As Possib…

Sunday April 7, 2019 Monday WOD

Strength: Back Squats 3x 70%, 3x 80%, 3x+ 90%

Workout: For Time

Teams of 2

30 Power Cle…

Thursday April 4, 2019 Friday WOD

Strength: Bench Press 5x 65%, 5x 75%, 5+x 85%

Workout: Helen

3 Rounds For Time

400m Run…

Wednesday April 3, 2019 Thursday WOD

Strength: Deadlift 5@ 65%, 5@ 75%, 5+@ 85% (Perfect form!)

Workout: 12 Minute AMRAP (As Many …

Tuesday April 2, 2019 Wednesday WOD

WOD: For Time

Teams of 2

400m Run

100m Walking Lunges

100/80 Cal. Row

400m Run

Tuesday April 2, 2019 Tuesday WOD

Strength: Strict Press 5@ 65%, 5@ 75%, 5+@ 85%

Workout: For Time

21-15-9-6

Hang P. Cle…

Sunday March 31, 2019 Monday WOD

Strength: Back Squats 5@65%, 5@75%, 5+@85% (Max Reps)

Workout: For Time

400m Run

5 Roun…

Thursday March 28, 2019 Friday WOD

Strength WOD: For Quality

Every 90 seconds for 12 Minutes perform,

20 Double Unders + 2 S…

Thursday March 28, 2019 Thursday WOD

Workout: 6 Rounds For Time

20 Wallballs

15 Strict Situps

10 Cal. Row/Assault Bike/Skie…

Tuesday March 26, 2019 Wednesday WOD

Strength: “For Quality”

15-12-9-6-3

Bench Press **Increase weight throughout, go for unbro…

Tuesday March 26, 2019 Tuesday WOD

Strength: 2 Power Clean + 2 Push Jerks. 5 working sets

WOD: For Time

21-15-9

Deadlifts …

Sunday March 24, 2019 Monday WOD:

Workout: 40 Minute CAP

Teams of 2

1 Mile run Buy in

20 Rounds

10/8 Cal. Row/Dyne/Er…

Friday March 22, 2019 Friday WOD

CF OPEN 19.5 ***Last OPEN WORKOUT!!!***

Workout: 20 Minute CAP

33-27-21-15-9

Thrusters …

Thursday March 21, 2019 Thursday WOD

Workout: For Time

4 Rounds

30 Double Unders

10 Hang Power Snatches 75lb./53lb

then,

Tuesday March 19, 2019 Wednesday WOD

Strength: Split Jerk 2-2-1-1-1

Workout: For Time

4-8-12-16-20

DB Thrusters RX (50lb./35…

Tuesday March 19, 2019 Tuesday WOD

Strength: Power Clean 5-5-4-4-3-3-2-2-1-1 **Touch n go till the 1’s**

Workout: 17 Minute AMRA…

Sunday March 17, 2019 Monday WOD

Workout: 35 Min AMRAP (As Many Rounds As Possible)

Teams of 2

800m Run **With Band**

10…

Thursday March 14, 2019 Thursday WOD

Strength: Mobility

Workout: For Time

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

10 Sit Ups

into,…

Tuesday March 12, 2019 Wednesday WOD

Strength:

Bench Press 10-8-6-4-2 **Add weight throughout**

+ 30 Plate Twist **After each …

Tuesday March 12, 2019 Tuesday WOD

Workout: For Time

Teams of 2

2000m-1500m-1000m-500m Row

40 Calorie Assault Bike

20 D…

Sunday March 10, 2019 Monday WOD

Strength: 5 Minute EMOM (Every Minute On the Minute)

1 Power Snatch + 2 Overhead Squats **add…

Thursday March 7, 2019 Thursday WOD

Strength: 8 Minute EMOM (Every Minute On the Minute)

20 Double Unders +2 Power Cleans **Stay …

Tuesday March 5, 2019 Wednesday WOD

Strength: Mobility

Workout: 25 Minute AMRAP (As Many Rounds As Possible)

TEAMS of 2

400…

Tuesday March 5, 2019 Tuesday WOD

Strength: Bench Press 4×3

Workout: For Time

21-15-9

Thrusters RX M(95lb.-115lb.-135lb….

Sunday March 3, 2019 Monday WOD

Strength: OHS 4×3

Workout: For Time

30-20-10 Alternating DB Snatches (50lb.35lb.)

15-10…

Thursday February 28, 2019 Thursday WOD

Strength: Front Squats 4×4

Workout: For Time

21-15-9 KB Swings

42-30-18 Sit ups

21…

Wednesday February 27, 2019 Wednesday WOD

Strength: Push Press 4×4

Workout: For Time

5 Rounds

5 Power Clean + Jerk RX(135lb./93lb…

Tuesday February 26, 2019 Tuesday WOD

Workout: For Time

Teams of 2

3000m Row buy in,

20 Rounds of Cindy

5 Pull Ups RX+(5 C…

Sunday February 24, 2019 Monday WOD

Strength: Back Squats 4×4 75%-80%

Workout: For Time

15-12-9-6-3 Power Snatches RX(95lb./63…

Friday February 22, 2019 Friday WOD

WOD: CF OPEN 19.1

15 Minute AMRAP (As Many Rounds As Possible)

19 Wallballs19 Calorie …

Thursday February 21, 2019 Thursday WOD

Strength: Deadlifts 4×5 70% **Nothing heavy, stay moving*

Workout: For Time

Teams of 2

Tuesday February 19, 2019 Wednesday WOD

Strength: 7 Min EMOM (Every Minute On the Minute)

1-3 Strict Muscle Up

or

2-5 Muscle U…

Tuesday February 19, 2019 Tuesday WOD

Strength: Strict Press 4×5 70%-75%

Workout: 12 Minute AMRAP (As Many Rounds As Possible)

1…

Sunday February 17, 2019 Monday WOD

Strength: Front Squats 4×5 70%-75%

Workout: 17 Minute AMRAP (As Many Rounds As Possible)

1…

Thursday February 14, 2019 Friday WOD

Strength:

A1: Back Squats 4×5

A2: Broad Jump 4×10

Workout: CF OPEN 13.3

12 Minute A…

Thursday February 14, 2019 Thursday WOD

Strength:

A1: Push Jerk 4×5

A2: Handstand Hold 4x:30sec

Workout: 20 Minute CAP

Team…

Tuesday February 12, 2019 Wednesday WOD

Strength:

A1: Banded Front Rack 2×1 Min

A2: Front Squat Hold 2x :30 seconds

A3: Good Mo…

Tuesday February 12, 2019 Tuesday WOD

Strength:

A1:Sled Push 3x30m

A2: Assault Bike 3×20/15 Cal.

Workout: “Nancy”

5 RFT

Monday February 11, 2019 Monday WOD

Strength:

A1: Deadlifts 4×5

A2: Pull ups 4×5-10

Workout: For Time

21-15-9

KB Sw…

Thursday February 7, 2019 Friday WOD

Strength: 1 Rep max pause Bench **1 second pause**

Workout: For Time

1-2-3 Rope Climbs

Thursday February 7, 2019 Thursday WOD

Strength: Mobility/Double Under clinic

Workout: For Time

75 Double Under buy in,

4 Roun…

Wednesday February 6, 2019 Wednesday WOD

Strength: 10 Minute EMOM (Every Minute On the Minute)

Even: 6-12 Strict Pull Ups/Banded Stric…

Tuesday February 5, 2019 Tuesday WOD

Strength: Find Heavy Push Jerk 4-3-2-1-1-1

Workout: For Time

3-6-9-12-9-6-3

Power Clean…

Sunday February 3, 2019 Monday WOD

Strength: Find Heavy Box Squat 5-4-3-2-1-1-1

Workout: For Time

80 Toes To Bar

**Every t…

Friday February 1, 2019 Friday WOD

Strength: Clean Pull 4×3

Workout: For Time

3 Rounds

10 Thrusters (95lb./63lb.)

10 P…

Thursday January 31, 2019 Thursday WOD

Strength: Pause Bench Press 2-2-2-2 **2 second Pause**

Workout: For Time

12-9-6-3

Reneg…

Tuesday January 29, 2019 Wednesday WOD

Strength: Back Rack Lunges 4×10 (Total reps)

Workout: 8 Minute Ladder

3-6-9-12-15-18-…

Tuesday January 29, 2019 Tuesday WOD

Strength: Push Jerk 2-2-2-2

Workout: Teams of 2

20 Minute AMRAP

300 Double Unders

2…

Sunday January 27, 2019 Monday WOD

Strength: Box Squats 4×2 (Heavy)

Workout: CF OPEN 18.2 and 18.2a

12 Minute CAP

18.2:

Friday January 25, 2019 Friday WOD

Strength: Pause Bench Press 3-3-3-3

Workout: CrossFit OPEN 13.4 **OPEN PREP**

7 Minute Lad…

Thursday January 24, 2019 Thursday WOD

SWOD 1: 7 Minute EMOM (Every Minute On the Minute)

12ft Handstand walk or 2-3 Wallwalks (RX…

Wednesday January 23, 2019 Wednesday WOD

Team EVENT WODS

Workout: 3 “Workouts” with a running clock.

1: 400m Sled push (25lb.M/empt…

Tuesday January 22, 2019 Tuesday WOD

Strength: Push Jerk 3-3-3-3

Workout: 4 Rounds For Time

400m Run

50m Farmers Carry (70lb…

Sunday January 20, 2019 Monday WOD

Strength: Box Squats 3-3-3-3

Workout: For Time

5 Rounds of Cindy

500m Row

4 Rou…

Thursday January 17, 2019 Friday WOD

Strength: Front Squats 4-4-4-4

Workout: 3 Rounds For Time

Teams of 2

400m Run **With Ba…

Thursday January 17, 2019 Thursday WOD

Strength: Pause Bench Press 4-4-4-4

Workout: For Time

15-12-9-6-3

Power Snatch RX(75lb….

Wednesday January 16, 2019 Wednesday WOD

Workout: For Time

Teams of 2

2 Rounds of,

25/20 Cal. Assault Bike **Partner 1**

2 R…

Tuesday January 15, 2019 Tuesday WOD

Strength:

Push Press 4-4-4-4

+

30 Plate Twist

Workout: 4 Rounds For Time

800m-60…

Sunday January 13, 2019 Monday WOD

Strength: Box Squats 4-4-4-4

Workout: 17 Minute AMRAP (As Many Rounds As Possible)

CF OPEN…

Thursday January 10, 2019 Thursday WOD

Strength: 2 Power Snatches + 1 OHS x4 working sets

Workout: For Time

21-15-9

Thrusters …

Tuesday January 8, 2019 Wednesday WOD

Strength: Mobility!

Workout: For Time

Teams of 2

120-100-80-60

Calorie Assault Bike/…

Tuesday January 8, 2019 Tuesday WOD

Strength:

Strict Press 5-5-5-5

+

30 Plate Twist

Workout: For Time

12-9-6-3 “Squa…

Sunday January 6, 2019 Monday WOD

Strength: “For Quality”

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

Back Squats RX(185lb./133lb.)

Strict Pull …

Thursday January 3, 2019 Friday WOD

Strength: Push Jerk 8-6-4-4

Workout: For Time

30-20-10 Hand Release Push Ups

60-40-20 S…

Thursday January 3, 2019 Thursday WOD

Strength: Back Squats 8-6-4-4

Workout: For Time

Teams of 2!

100 Calorie Assault Bike Bu…

Tuesday January 1, 2019 Wednesday WOD

Strength: Every 90 seconds for 15 Minutes

25 Double Unders + 2 Power Snatches **Add weight t…

Sunday December 30, 2018 Monday WOD

Strength: “For Quality”

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

Bench Press RX(Bodyweight)

Stick Sit Ups

Thursday December 27, 2018 Friday WOD

Strength: Sumo Deadlifts 5×4 **Nothing over 90%, stay moving**

Workout: For Time

27-21-15-…

Thursday December 27, 2018 Thursday WOD

Strength: Overhead Squats 10-8-6-4-2

Workout: For Time

3-6-9-12-15

Power Snatch RX (95l…

Tuesday December 25, 2018 Wednesday WOD

Strength: Push Press 6×5 **Add weight throughout sets**

Workout: 21 Minute AMRAP (As Many Rou…

Monday December 24, 2018 Monday WOD

Strength: Teams of 2

100 Back Squats **Add weight throughout**

WOD: Teams of 2

For Time…

Friday December 21, 2018 Friday WOD

Strength: “For Quality”

21-15-9

DB Incline Bench

Banded Dips

Barbell Strict Press

Thursday December 20, 2018 Thursday WOD

Workout: For Time

Teams of 2!

84-60-36 Cal. Row/Assault Bike

50m Sled Push **Medium wei…

Tuesday December 18, 2018 Wednesday WOD

Strength: Back Rack Lunges 4×12 **Off rack**

Workout: For Time

40-30-20-10

Russian KB S…

Tuesday December 18, 2018 Tuesday WOD

Strength: 1 Clean Pull+ 1 Power Clean x5 working sets.

Workout: For Time

12-9-6-3 Rene…

Sunday December 16, 2018 Monday WOD

Strength: Tempo Pause Back Squats 3-3-3-3 **2 sec. down 2 sec pause**

Workout: For Time

21…

Thursday December 13, 2018 Friday WOD

Strength: “For Quality”

10-8-6-4-2

Bench Press **Add weight throughout set**

Deadlift *…

Thursday December 13, 2018 Thursday WOD

Strength: Mobility!

Workout: Teams of 2

For Time

100-80-60-40-20 Cal. Row/Dyne/Erg

6…

Tuesday December 11, 2018 Wednesday WOD

Strength: Hang “Squat” Clean 5-4-3-2-1

Workout: 14 Minute AMRAP (As Many Rounds As Possible)

Tuesday December 11, 2018 Tuesday WOD

Strength: Push Press 5-4-3-2-1

Workout: Mile Helen with a friend

teams of 2

4 Rounds Fo…

Sunday December 9, 2018 Monday WOD

Strength: 12 Minute EMOM (Every Minute On the Minute)

0-3 Minute 3 Power Snatches

4-7 Minu…

Friday December 7, 2018 Friday WOD

Strength: 10 Minute for Quality cap

15-12-9-6

Bench Press **Increase weight**

Ring Dips

Thursday December 6, 2018 Thursday WOD

Workout: For Time

600m Run

20 DB Thrusters (50lb./35lb.)

20 Box Jumps

600m Run

20 …

Tuesday December 4, 2018 Wednesday WOD

Strength: Box Squats 5-4-3-2-1

 

Workout: 7 Rounds For Time

30 Double Unders **RX i…

Tuesday December 4, 2018 Tuesday WOD

Strength: 10 Minute EMOM

3-5 Ring Muscle Ups

or

3-5 Bar Muscle Up

or

3-5 Muscle Up…

Sunday December 2, 2018 Monday WOD

Strength: 12 Minute EMOM

0-3 Minute 1 Clean + Jerk x3

4-7 Minute 1 Clean + Jerk x2

8-11 …

Thursday November 29, 2018 Friday WOD

Workout 1: “Goodbye Rowvember”

Teams of 2

20 Minutes to find max meters

 

 …

Thursday November 29, 2018 Thursday WOD

Strength: Bench Press 12-9-6-3

Workout: For Time

1 Mile run

**Time to put on those PR sh…

Tuesday November 27, 2018 Wednesday WOD

Strength: 3 Snatch Grip Deadlifts+ 2 Snatch Grip RDL x4 working sets

Workout: For Time

21-1…

Tuesday November 27, 2018 Tuesday WOD

Workout 1: 10 Minute AMRAP

7 Strict Pull Up

14 Slamball Weighted Sit up

21 Double Unders…

Sunday November 25, 2018 Monday WOD

Strength: Every 90 seconds for 12 minutes

2 Front Squats (Off Rack)+1 Split Jerk **Add Weight …

Tuesday November 20, 2018 Wednesday WOD

Strength: 5 Rounds For Time

“Light DT”

12 Deadlifts RX (115lb./73lb.)

9 Hang Power Clean…

Tuesday November 20, 2018 Tuesday WOD

Strength: Bench Press 3-3-3-3

Workout: Teams of 2

25 Minute AMRAP (As Many Rounds As Possib…

Sunday November 18, 2018 Monday WOD

Strength: 2 Power Clean + 1 Push Jerk. 4 working sets

WOD: For Time

400m run BUY in,

15-…

Thursday November 15, 2018 Friday WOD

Workout: Arild

4 Rounds For Time

16 Deadlifts (165lb./115lb.)

29 Wallballs

43 Double …

Wednesday November 14, 2018 Thursday WOD

Strength: Mobility

Workout: For Time

21-15-9

KB Swings

Cal. Row

then,

21-15-9

Tuesday November 13, 2018 Wednesday WOD

Workout: “GLEN”

For Time

30 Power Clean And Jerks (135lb./93lb.)

1 Mile Run

10 Rope C…

Tuesday November 13, 2018 Tuesday WOD

Strength: 1 High Hang Power Snatch+ 1 Hang Power Snatch tech work. 4 sets

Workout: “Fight Gone…

Sunday November 11, 2018 Monday WOD

Strength: Front Squats 3-3-3-3

Workout: “Hero WOD Artie”

20 Minute AMRAP (As Many Rounds As…

Thursday November 8, 2018 Friday WOD

Strength: Back Squats 4-4-4-4

Workout: For Time

5-4-3-2-1 Devil Presses (50lb./35lb.)

20…

Thursday November 8, 2018 Thursday WOD

Strength: MOBILITY!!!

WOD: Teams of 2

For Time:

80/60 Cal. Row/Dyne/Erg

400m Run With…

Tuesday November 6, 2018 Wednesday WOD

WOD: “Workout 3 for Fittest Manatee/Sarasota Qualifier”

For Time

50 Wallballs

25 Hang Po…

Tuesday November 6, 2018 Tuesday WOD

Strength: “Workout 4 for The Fittest Qualifier”

8 Minute AMRAP

RX Male:

5 Ring Muscle Up…

Sunday November 4, 2018 Monday WOD

Strength: Find 1rm Bench Press. **Part B of Manatee/Sarasota online qualifier**

Workout: 6 Rou…

Thursday November 1, 2018 Friday WOD

Strength: “For Quality”

10-8-6-4-2 Overhead Squats **add weight throughout**

20-16-12-8-4 R…

Thursday November 1, 2018 Thursday WOD

Rowvember is here!!!

 

Workout: Teams of 2

Row half marathon with partner 21,097m *…

Tuesday October 30, 2018 Wednesday WOD

Hey guys REMINDER only 6am, 7am, 9am, 12pm classes on Halloween!

 

Workout: “Trick Or …

Wednesday October 24, 2018 Thursday WOD

Strength: “For Quality”

21-15-9 Bench Press **You Pick Weight**

42-30-18 Plate Twist

21-…

Tuesday October 23, 2018 Wednesday WOD

Workout: For Time

1 Mile Run “Scaled 800m Run”

100 Wallballs RX 20lb./14lb.

1 Mile Run “…

Tuesday October 23, 2018 Tuesday WOD

Strength: For Time

21-15-9

Strict Pull Ups

DB Push Press (50lb./35lb.)

 

Work…

Sunday October 21, 2018 Monday WOD

Workout: 1

4 Rounds of

3 Minutes to find Cals on row/dyne/erg

1 Minute rest between each…

Thursday October 18, 2018 Friday WOD

Strength: 1 Hang “Squat Clean” +2 Front Squats x3 sets

Workout: For Time

50 Double Unders

Wednesday October 17, 2018 Thursday WOD

Strength: Split Jerk 3-3-3-3

Workout: For Time

200m Slamball run

21 Slamballs

21 Burp…

Tuesday October 16, 2018 Wednesday WOD

Workout: For Time

30-20-10 Pullups (RX+ Chest To Bar)

25m Sled Push

60-40-20 Strict Sit …

Monday October 15, 2018 Tuesday WOD

Strength: For Quality

Bench Press 10-8-6-4-2

KB Front Rack Lunges 10-8-6-4-2 (Total, increa…

Sunday October 14, 2018 Monday WOD

Strength: Back Squats 3-3-3-3

Workout: Teams of 2 ” CF OPEN 14.4 Teams”

2 Rounds For Time

Thursday October 11, 2018 Friday WOD

Strength: 1 High Hang Snatch+1 Hang Snatch x4 sets **If you cannot squat then power**

Workout:…

Wednesday October 10, 2018 Thursday WOD

Strength: Sumo DL 3-3-3-3

Workout: Teams of 2

For Time

1000m-800m-600m-400m-200m Row

Tuesday October 9, 2018 Wednesday WOD

Strength: OHS 3-3-3-3

Workout: For Time

42-30-18 Wallballs

21-15-9 Burpees 6″ Target

Tuesday October 9, 2018 Tuesday WOD

WOD 1: Max Calories!

6 Minutes max cals on Rower

3 Minute rest,

6 Minute max cals on Ass…

Sunday October 7, 2018 Monday WOD

Strength: Front Squats 3-3-3-3

Workout: 11 Minute AMRAP (As Many Rounds As Possible

25 Push…

Thursday October 4, 2018 Friday WOD

Strength: Teams of 2

10 Minutes to find heavy Power Snatch or Snatch **Score is total weight f…

Wednesday October 3, 2018 Thursday WOD

WOD 1: 8 Minutes AMRAP (As Many Reps As Possible)

Teams of 2

Burpees at 6″ Target **Split u…

Tuesday October 2, 2018 Wednesday WOD

Strength: Teams of 2

10 Minute CAP

50 Bar Muscle Ups

or

80 Chest To Bar Pull ups

&…

Monday October 1, 2018 Tuesday WOD

Strength: 12 minutes to find max bench, score is total weight with your partner.

Workout: For …

Sunday September 30, 2018 Monday WOD

Strength: Team Series Event 7

10 Minutes to find a Heavy

Deadlift+Hang Clean+ Hang Clean+Je…

Thursday September 27, 2018 Friday WOD

Strength: Front Squats x6, x4, x2 for 2 sets.

Workout: 2018 Team Series Event 8 **Teams of 2 c…

Wednesday September 26, 2018 Thursday WOD

Strength: Deadlift x6, x4,x2 for 2 sets

Workout: 15 Minute CAP

50-40-30-20-10 *RX* Sit ups …

Tuesday September 25, 2018 Wednesday WOD

If you’re dreading this workout, its just for you…

Strength: Bench Press x6, x4, x2, for 2 s…

Tuesday September 25, 2018 Tuesday WOD

Strength: 9 Minute EMOM (Every Minute On the Minute)

3 Power Snatches (Add weight throughout E…

Sunday September 23, 2018 Monday WOD

Strength: Back Squats 4×3 75%-80%

Workout: 28 Minute AMRAP (As Many Rounds As Possible)

21 …

Thursday September 20, 2018 Friday WOD

Strength: Find heavy x2 Power Clean

Workout: For Time

21-15-9

DB Thrusters (50lb./35lb.)…

Thursday September 20, 2018 Thursday WOD

Strength: Mobility and Handstand walking tech. work

Workout: 12 Minute CAP.

42-30-18-12 Rus…

Tuesday September 18, 2018 Wednesday WOD

Strength: Back Squats 4×4 + 30 Plate Twist

Workout: For Time

“Sprint Chipper”

600m Run B…

Monday September 17, 2018 Tuesday WOD

Strength: “For Quality”

10-8-6-4-2 Strict Press **Add weight throughout**

2-4-6-8-10 Strict…

Sunday September 16, 2018 Monday WOD

Strength: Every 90 seconds for 15 Minutes

1 ” Squat Clean” +2 Front Squats **Increase weight t…

Thursday September 13, 2018 Friday WOD

Strength: “Squat” Snatch tech. work 4×2

 

Workout: 10 Minute AMRAP (As Many Rounds As …

Wednesday September 12, 2018 Thursday WOD

Strength: Deadlift 4×4 70%-75%

 

Workout: For Time

15-10-5 Shoulder To Overhead RX(…

Tuesday September 11, 2018 Wednesday WOD

Strength: Bench Press 4×4

Workout: 17 Minute AMRAP (As Many Rounds As Possible)

21 Cal. Row…

Tuesday September 11, 2018 Tuesday WOD

Strength: Overhead Squat 10-8-6-4-2

Workout: For Time

3 Rounds

25 Wallballs

10 Power …

Sunday September 9, 2018 Monday WOD

Workout: 30 Minute CAP

Teams of 2

2000m Row

300 Double Unders

2 Mile Run ***one partn…

Thursday September 6, 2018 Friday WOD

Strength: “For Quality”

10-9-8-7-6-5-4-3-2-1 **Increase weight throughout reps**

Box Squats…

Wednesday September 5, 2018 Thursday WOD

Strength: Power Snatch technique 3×2

Workout: For Time

3-2-1 Rope Climbs

25m Sled Push *…

Tuesday September 4, 2018 Wednesday WOD

Workout: 17 Minute AMRAP (As Many Rounds As Possible)

50 Double Unders

40 Wallballs

30 C…

Monday September 3, 2018 Tuesday WOD

Strength: 10 Minute EMOM (Every Minute On the Minute)

1 Power Clean + 1 Push Jerk x3 **Add wei…

Thursday August 30, 2018 Friday WOD

Strength: Tempo Bench Press 4×5 **3×11**

Workout: 12 Minute AMRAP

1-2-3-4-5 Bar Muscle Ups

Thursday August 30, 2018 Thursday WOD

Strength: Snatch Grip Deadlift 3×5 **70%-80% of Snatch PR**

WOD: 12 Minute AMRAP (As Many Roun…

Tuesday August 28, 2018 Wednesday WOD

Workout: For Time

400m Run

10-8-6-4-2 Renegade Man-Makers (50lb./35lb.)

20-16-12-8-4 DB …

Tuesday August 28, 2018 Tuesday WOD

Strength: Push Press 4×5

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

Team JACKIE

Sunday August 26, 2018 Monday WOD

Strength: Tempo Back Squats 4×5 **3 second down**

Workout: For Time

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

Thursday August 23, 2018 Friday WOD

Strength: Overhead Squat 5-4-3-2-1

Workout: For Time

40 Wallball Buy in

5 Rounds of

3…

Thursday August 23, 2018 Thursday WOD

Deload day, work out the soreness from RALPH!

Strength: Mobility

Workout: Accumulate total …

Wednesday August 22, 2018 Wednesday WOD

Workout: “Ralph”

4 Rounds For Time

8 Deadlifts RX(250lb./175lb)

16 Burpees

3 Rope Cli…

Tuesday August 21, 2018 Tuesday WOD

Strength: Split Jerk 4×2

 

Workout: For Time

50-40-30-20-10 Double Unders

25-20-…

Sunday August 19, 2018 Monday WOD

Strength: 8 Minute EMOM (Every Minute On the Minute)

10 Air Squats + 2 Power Cleans **Increase…

Thursday August 16, 2018 Friday WOD

Strength: “Squat” Snatch 5-4-3-2-1

Workout: For Time

12-9-6 Power Snatch RX M ( 95lb./115lb…

Wednesday August 15, 2018 Thursday WOD

WOD: Accumulate max cals

Partner of 2

10 Minutes max cals on Rower

2 Minute rest,

10 …

Tuesday August 14, 2018 Wednesday WOD

Strength: For Quality

5-4-3-2-1 Bench Press

40 Plate Twist

10-8-6-4-2 Strict Ring Dips

Tuesday August 14, 2018 Tuesday WOD

Strength: For Time

10-9-8-7-6-5-4-3-2-1 Strict Pull Up

20 Double Unders/ 30 Singles

&nbs…

Sunday August 12, 2018 Monday WOD

Strength: Thrusters 5-4-3-2-1 **From Rack**

Workout: 8 Rounds For Time

4 Power Cleans RX(15…

Thursday August 9, 2018 Friday WOD

WOD: For Time

800m Run

40 Weighted Sit Ups

30 Thrusters (75lb./53lb)

20 Burpees

60…

Wednesday August 8, 2018 Thursday WOD

Strength: Clean Pull 5×3

Workout: 14 Minute AMRAP (As Many Rounds As Possible)

30 Double Un…

Tuesday August 7, 2018 Wednesday WOD

Strength: Bench Press x6, x4, x2

Workout: For Time

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

Power Snatch RX(…

Tuesday August 7, 2018 Tuesday WOD

Workout: HERO WOD “Jerry” with a partner..

1 Mile Run

4000m Row

1 Mile Run

 

Sunday August 5, 2018 Monday WOD

Strength: 8 Minute EMOM (Every Minute On The Minute)

2 ” Squat Cleans” **Increase weight throu…

Thursday August 2, 2018 Friday WOD

Strength: Hang Snatch 4×2

 

Workout: For Time

21-15-9 Toes To Bar

42-30-18 Wallb…

Wednesday August 1, 2018 Thursday WOD

Strength: 7 Minute EMOM

10ft Handstand Walk **RX+** 20ft Handstand Walk

or

2 Wallwalks+ …

Tuesday July 31, 2018 Wednesday WOD

Workout: For Time

Teams of 2

2000m Row buy in

10 Rounds of **1 Partner at a time here**

Tuesday July 31, 2018 Tuesday WOD

Strength: Push Press x8, x6, x4

Workout: CF OPEN 14.1

10 Minute AMRAP (As Many Rounds As Po…

Sunday July 29, 2018 Monday WOD

Strength: “Squat” Clean 3-3-3-3

Workout: Half MURPH

800m Run buy in,

5 Rounds

10 Pull…

Thursday July 26, 2018 Friday WOD

Strength: Box Squats 5-5-5-5

Workout: 11 Minute AMRAP (As Many Rounds As Possible)

21-15-9 …

Thursday July 26, 2018 Thursday WOD

Hey guys Reminder, if you have an unlimited membership  you can always check out Cycle Bar for FR…

Tuesday July 24, 2018 Wednesday WOD

Strength: Warm up Power Clean+ Jerk for the WOD.

Workout: For Time

12-9-6-3 Power Cleans RX…

Tuesday July 24, 2018 Tuesday WOD

Strength: 9 Minute AMRAP (As Many Rounds As Possible)

2-4-6-8-10

DB Lunges (50lb./35lb) **T…

Sunday July 22, 2018 Monday WOD

Strength: Front Squats x10, x8, x6

 

Workout: For Time

Teams of 2

1500m Row buy …

Thursday July 19, 2018 Friday WOD

Strength: Push Jerks 2-2-2-2

Workout: 3 Rounds For Time

30 Deficit Push Ups (55lb./35lb Pla…

Thursday July 19, 2018 Thursday WOD

Strength: Mobility/Lacrosse Ball smash

Workout: 35 Minute AMCAP (As Many Calories As Possible)…

Wednesday July 18, 2018 Wednesday WOD

Strength: Power Snatch 3-3-3-3

Workout: For Time

21-15-9 Deadlifts 185lb./135lb.

50 Doub…

Tuesday July 17, 2018 Tuesday WOD

Strength:

A1: Bench Press x6, x4, x2

A2: Ring Dips x12, x8, x4

 

Workout: For Ti…

Sunday July 15, 2018 Monday WOD

Strength: Back Squats x6, x4, x2

Workout: For Time

30 Power Cleans RX (135lb./95lb.)

30 …

Thursday July 12, 2018 Thursday WOD

WOD: 3 Rounds For Time

1 Mile run/800m

15 Bench Press RX(135lb./93lb.) RX+ (Bodyweight)

Wednesday July 11, 2018 Wednesday WOD

Strength: Deadlift x8, x6, x4

 

Workout: 13 Minute AMRAP (As Many Rounds As Possible)

Tuesday July 10, 2018 Tuesday WOD

Strength: Strict Press x8, x6, x4

Workout: For Time

Teams of 2

1000m-800m-600m-400m-200m…

Sunday July 8, 2018 Monday WOD

Strength: Back Squats x8, x6, x4

Workout: 11 Minute AMRAP (As Many Rounds As Possible)

4 DB…

Thursday July 5, 2018 Friday WOD

Strength: Find heavy split jerk for the day.

 

Workout: 12 Minute AMRAP (As Many Round…

Thursday July 5, 2018 Thursday WOD

Strength: Mobility

Workout: For Time **Cap will be end of class**

Teams of 2

10,000m Row…

Tuesday July 3, 2018 Tuesday WOD

Strength: Strict Press x10, x8, x6

Workout: For Time

20-15-10-5 Hang Power Clean RX (95lb./…

Monday July 2, 2018 Monday WOD

Strength: Back Squats x10, x8, x6

Workout: For Time

27-21-15-9

Thrusters (75lb./53lb.)

Thursday June 28, 2018 Thursday WOD

Strength: Mobility

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

25m Sled Push

2…

Wednesday June 27, 2018 Wednesday WOD

Strength: Power Clean 5-4-3-2-1

Workout: For Time

Teams of 2

2000m Row/1500m Row Buy in

Tuesday June 26, 2018 Tuesday WOD

Strength: Push Jerk 3-3-3-3

Workout: For Time

21-18-15-12-9 KB Swings

30 Double Unders

Sunday June 24, 2018 Monday WOD

Strength: Tempo Back Squats 3-3-3-3

Workout: For Time

10-8-6-4-2 Power Snatches RX(135lb./9…

Friday June 22, 2018 Friday WOD

Strength: For Quality

10-8-6-4-2

Bench Press (Increase weight throughout)

Strict Pull Up…

Thursday June 21, 2018 Thursday WOD

Strength: Sumo Deadlift 4-4-4-4 **No bouncing, must reset every rep**

Workout: For Time

50-…

Wednesday June 20, 2018 Wednesday WOD

Strength: 2 Power Clean+ 1 Push Jerks x4 sets

Workout: NANCY

5 Rounds For Time

400m Run

Tuesday June 19, 2018 Tuesday WOD

Strength: 10 Minute EMOM (Every Minute On the Minute)

Even: 3 Power Snatches **Increase weight…

Sunday June 17, 2018 Monday WOD

Strength: Tempo Back Squats 4-4-2-2 **3 second down**

Workout: For Time

21 Thrusters 95lb./…

Thursday June 14, 2018 Friday WOD

Strength: Box Squats 2-2-2-2

Workout: For Time

10-8-6-4-2

Power Cleans  RX(95/65, 115/75…

Thursday June 14, 2018 Thursday WOD

Strength: Mobility

Workout: 21 Minutes to AMCAP (As Many Calories As Possible)

Every 3 minu…

Tuesday June 12, 2018 Wednesday WOD

Strength: Overhead Squats 2-2-2

 

Workout: “Karabel”

10 Rounds For Time/

3 Power…

Tuesday June 12, 2018 Tuesday WOD

Strength: “Volkswagen”

“For quality pump not for speed”

21-15-9

Bench Press 135lb./95lb….

Sunday June 10, 2018 Monday WOD

Strength: 1 Hang Clean+ 1 Front Squat+ 1 Push Jerk x4 sets

Workout: Teams of 2

15 Minute AM…

Friday June 8, 2018 Friday WOD

Strength: Power Clean 3-3-3-3

Workout: For Time

2-4-6-8-10

DB Lunges

DB Snatches (Alt…

Thursday June 7, 2018 Thursday WOD

Strength: Overhead Squat off rack 3-3-3-3

Workout: 10 Minute AMRAP (As Many Rounds As Possible…

Tuesday June 5, 2018 Wednesday WOD

Strength: Tempo Deadlifts 3-3-3-3 **3 second eccentric**

Workout: “DRAKE”

4 Rounds For Time…

Tuesday June 5, 2018 Tuesday WOD

Strength: Push Jerk 3-3-3-3

 

Workout: 3 Rounds For Time

45 Double Unders/90 Single…

Monday June 4, 2018 Monday WOD

Strength: x3 Back Squat + 3 Box Jumps x4 sets.

Workout: For Time

12-9-6 Hang “Squat” Clean …

Friday June 1, 2018 Friday WOD

Strength: Split Jerk 3×2 (off the rack)

Workout: 5 Min AMRAP (As Many Rounds As Possible)

F…

Wednesday May 30, 2018 Thursday WOD

Strength: 1 Power Clean every 30 seconds for 8 Minutes. **Add weight throughout EMOM**

 

Tuesday May 29, 2018 Wednesday WOD

Strength: Front Squats 3×3

 

Workout: “Regional Event 4”

2 Rounds

10 Power Snatc…

Tuesday May 29, 2018 Tuesday WOD

Strength: Mobility and Rolling out the Murph soreness.

 

Workout: For Time

Teams of…

Friday May 25, 2018 Friday WOD

Strength: 2 Power Snatches x4 working sets. Reset for each, no Touch N Go.

Workout: For Time

Thursday May 24, 2018 Thursday WOD

Hey guys today was pretty brutal so well just roll out and do some mobility to work that soreness…

Tuesday May 22, 2018 Wednesday WOD

Workout: Regional Event 2

“Linda”

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

Deadlift *Regionals (295lb./220lb…

Tuesday May 22, 2018 Tuesday WOD

Rain rain go away!

 

Workout: For Time

Regional Event 1 (Well half of it…)

150…

Sunday May 20, 2018 Monday WOD

Strength: Find heavy x3 Back Squat for the day.

 

Workout: 10 Min AMRAP (As Many Round…

Thursday May 17, 2018 Friday WOD

Strength: Pause Bench Press 2×5, 2×3

Workout: For Time

Teams of 2

30-20-10

Power Snat…

Thursday May 17, 2018 Thursday WOD

Strength: Push Press 2×5, 2×3

 

Workout: 3 Rounds For Time

400m Run

21 KB Swings…

Wednesday May 16, 2018 Wednesday WOD

Strength: Fat Bar Deadlift 2×5, 2×3 (no flip grip)

Workout: For Time

12-9-6 Power Cleans RX…

Tuesday May 15, 2018 Tuesday WOD

Rain Rain go away!!!

WOD 1: 9 Min Ladder

1-2-3-4-5-6-7-8-9-10…

Strict Pull Up

Defic…

Sunday May 13, 2018 Monday WOD

Strength: 1 Hang Clean+ 1 Split Jerk x4 working sets

 

Workout: Teams of 2

15 Minut…

Friday May 11, 2018 Friday WOD

Strength: 1 Snatch+ 1 Overhead Squat x4 sets

Workout: For Time

400m Run

50m Farmers Carr…

Thursday May 10, 2018 Thursday WOD

WOD 1: 15Minutes to find max cals. **Must switch to different machine every 3 minutes**

3 Minu…

Wednesday May 9, 2018 Wednesday WOD

Workout: 2 Rounds For Time

Teams of 2

200m Run

50m Sled Push

200m Run

20 Power Cle…

Tuesday May 8, 2018 Tuesday WOD

Strength: 15 Minutes to Find  heavy x3 Back Squat for the day.

 

Workout: 14Minute AMR…

Sunday May 6, 2018 Monday WOD

Strength: 2 Cleans+ 1 Split Jerk x 5 sets.

 

Workout: 10 Minute AMRAP (As Many Rounds …

Thursday May 3, 2018 Friday WOD

Hey guys reminder were not having class tomorrow at 6:30pm for Doggies For Duchenne, if you’d lik…

Thursday May 3, 2018 Thursday WOD

Strength: 5 Bench Press+ 15 Banded Tricep Ext+ 30 Plate Twist x4 working sets.

 

Worko…

Tuesday May 1, 2018 Wednesday WOD

Strength: Dougs Warm up

 

Workout: For Time

9-7-5 Burpee Muscle Ups  or 9-7-5 Burpe…

Tuesday May 1, 2018 Tuesday WOD

Strength: Split Jerk 4×2

Workout: DT

5 Rounds

12 Deadlifts RX (155lb./105lb.)

9 Hang …

Sunday April 29, 2018 Monday WOD

Strength: 5 Back Squats + 3 Box Jumps. x4 sets

 

Workout: Mainsite WOD

25 Min AMRAP…

Thursday April 26, 2018 Friday WOD

Strength: foam roll Friday

 

WOD: 15 Minute AMRAP

Partners of 2

50m Sled Push

Thursday April 26, 2018 Thursday WOD

Strength:

1 Hang Power Clean+ 1 Power Clean. x4 sets,  not for maxing…

 

Workout:…

Wednesday April 25, 2018 Wednesday WOD

Strength: 12 Minutes to find heavy strict press for the day

Workout: For Time

800m Run buy …

Tuesday April 24, 2018 Tuesday WOD

Strength: 1 Hang P. Snatch+ 1 Power Snatch. x5 sets

Workout: For Time

2-4-6-8 Bar Muscle Up…

Sunday April 22, 2018 Monday WOD

Strength: 12 Minutes to find heavy clean for the day

 

Workout: Fight Gone Bad

3 Ro…

Thursday April 19, 2018 Thursday WOD

Strength:

Strict Pull ups 2×4, 2×2 (Weighted or Bands)
HandStand Walking 4x20ft. or 4×4 W…

Tuesday April 17, 2018 Wednesday WOD

Strength: Strict Press 2×4, 2×2

Workout: 20 Minute AMRAP

Teams of 2

100 Cal. Row/Dyne/Er…

Tuesday April 17, 2018 Tuesday WOD

Strength: Deadlift 2×4, 2×2

Workout: 13 Minute AMRAP

5 Man-Makers

10 DB Lunges

15 Sit…

Sunday April 15, 2018 Monday WOD

Strength: Front Squats 2×4, 2×2

Workout: Jackie

1000m Row

50 Thrusters (Bar)

30 Pull …

Thursday April 12, 2018 Friday WOD

Strength: “Squat” Snatch 4×2

 

Workout: Grace

30 Power Clean And Jerk (135lb./95lb….

Thursday April 12, 2018 Thursday WOD

Workout: For Time

1 Mile Run

1000m Row

1 Mile Run

“scaling”

800m Run

1000m Row

Tuesday April 10, 2018 Wednesday WOD

Strength: Strict Press 2×5, 2×3

Workout: For Time

Teams of 2

50-40-30-20-10

Slamballs…

Tuesday April 10, 2018 Tuesday WOD

Strength: Deadlift 2×5, 2×3

Workout: For Time

9-7-5-3 Dball To Shoulder

25m Sled Push

Monday April 9, 2018 Monday WOD

Strength: Thrusters (from squat rack) 2×5, 2×3

Workout: For Time

30-25-20-15

Wallballs

Friday April 6, 2018 Friday WOD

Strength: 8Min EMOM

5 Bench Press
40 Double Unders

 

Workout: For Time

400m…

Thursday April 5, 2018 Thursday WOD

 

Strength: Box Squats 4×4 (Light)

 

Workout: 10Minute AMRAP

40 Hollow Rock…

Wednesday April 4, 2018 Wednesday WOD

Workout: For Time

Teams of 2

20-40-60-80-100 Calorie Row/Dyne/erg

30 DB Thrusters (50lb….

Tuesday April 3, 2018 Tuesday WOD

Strength: Split Jerk 4×2

Workout: For Time

800m Run

50 Sit Ups

30 KB Swings

600m R…

Sunday April 1, 2018 Monday WOD

Strength: 7 Minute EMOM (Every Minute On the Minute)

3 “Squat” Cleans ( Add weight Throughout …

Friday March 30, 2018 Friday WOD

Strength: Power Snatch 4×2

Workout: 10 Minute AMRAP (As Many Rounds As Possible)

4 Power Sn…

Thursday March 29, 2018 Thursday WOD

Strength: 12Minute EMOM

4 Pause Bench Press
3 Ring Muscle up+ 3 Dips
10 Cal. Assault B…

Wednesday March 28, 2018 Wednesday WOD

Workout: “Lumberjack 20”

20 Deadlifts (275lbs/185lbs)
Run 400m
20 KB swings (70lb./53lb.)
R…

Tuesday March 27, 2018 Tuesday WOD

Strength: Strict Press 10-8-6-4-2

Workout: 3 Rounds For Time

25m Farmers Carry

25m KB Fr…

Monday March 26, 2018 Monday WOD

Strength: 12 Minute Cap.

10-9-8-7-6-5-4-3-2-1 Back Squat 155lb./105lb.

20 Double Unders/30 …

Friday March 23, 2018 Friday WOD

Last workout for the 2018 CF OPEN, lets crush it and get some drinks after the workout!

CF OPE…

Thursday March 22, 2018 Thursday WOD

Hey guys REMINDER at 10:45am-11:45am, we will be going to Yoga Shack for a class. If you can make…

Wednesday March 21, 2018 Wednesday WOD

WOD 1: **Not for time just moving steady 15min cap**

10-8-6-4-2 Bench Press (Add weight throug…

Tuesday March 20, 2018 Tuesday WOD

Workout: For Time

Teams of 2

1 Mile Run

200/150 Calorie Assault Bike

3000m Row

Sunday March 18, 2018 Monday WOD

Strength: 7 Minute EMOM (Every Minute On the Minute)

7 Thrusters (95lb./65lb)

7 Pull Ups  (…

Friday March 16, 2018 Friday WOD

CF OPEN 18.4

For time: RX
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb….

Thursday March 15, 2018 Thursday WOD

Workout 1: For Time

15-12-9 Slamballs

30-24-18 Cal. Row/Dyne/Erg

15-12-9 Toes To Bar

Tuesday March 13, 2018 Wednesday WOD

Strength: 7 Minute EMOM (Every Minute On the Minute)

3 Front Squats (Increase weight through t…

Tuesday March 13, 2018 Tuesday WOD

Strength: 10 Minutes to find a heavy Push Press.

Workout: For Time

21-15-9

Power Snatche…

Monday March 12, 2018 Monday WOD

Strength: 7 Minute EMOM (Every Minute On the Minute)

15 Wallballs+5 Deadlifts RX(185lb./135lb….

Thursday March 8, 2018 Thursday WOD

Strength: Mobility

Workout: Teams of 2

25 Minutes to find max. cals on Row/Dyne/Erg

**Ev…

Wednesday March 7, 2018 Wednesday WOD

Strength: Bench Press 2×4, 2×2

Workout: For Time

3 Rounds

4 Bar Muscle Ups

8 D-Ball T…

Tuesday March 6, 2018 Tuesday WOD

Strength: Back Squats 2×5@ 70%, 2×3@80%, 1×1 90%

Workout: For Time

40-30-20-10 Wallballs

Monday March 5, 2018 Monday WOD

Strength: 10 Minute EMOM (Every Minute On the Minute)

15 Double Unders + 1 Snatch (Add weight …

Friday March 2, 2018 Friday WOD

CF OPEN 18.2 seems like a fun one, best of both worlds… Got a lil burner to complete then get r…

Thursday March 1, 2018 Thursday WOD

Hey guys we’ll be watching the 18.2 Announcement at 8:00pm, feel free to stick around at the gym …

Wednesday February 28, 2018 Wednesday WOD

Strength: Bench Press 2×5, 2×3

Workout: For Time

10-8-6-4-2

Power Clean (135lb./95lb.)

Tuesday February 27, 2018 Tuesday WOD

Strength: Back Squats 4×2

 

Workout: Teams of 2

20 Minute AMRAP

50 Cal. Row/Dyne…

Monday February 26, 2018 Monday WOD

Strength: 10 Minute EMOM (Every Minute On the Minute)

2 Snatches **Add weight throughout the E…

Friday February 23, 2018 Friday WOD

Let the fun begin!!!

 

WOD: CF OPEN 18.1

20 Minute AMRAP (As Many Rounds As Possibl…

Thursday February 22, 2018 Thursday WOD

Hey guys reminder the CF OPEN workouts will be announced tomorrow at 8:00pm, if you’d like to sti…

Tuesday February 20, 2018 Wednesday WOD

Strength: Push Press 4×3

 

Workout: For Time

5 Rounds

10 Toes To Bar

15 Russi…

Tuesday February 20, 2018 Tuesday WOD

Strength: Back Squats 4×3

Workout: 9Minute AMRAP (As Many Rounds As Possible)

21 Double Und…

Sunday February 18, 2018 Monday WOD

Strength: 1 Hang Snatch+2 Snatch. 4 working sets

Workout: Partners of 2

For Time

1500m r…

Friday February 16, 2018 Friday WOD

Hey guys reminder we will not have class this Saturday, for the 5k event happening. See you all a…

Thursday February 15, 2018 Thursday WOD

Strength: Back Squats 4×3 + 3 Box Jumps

 

Workout: Teams of 2

13 Minute AMRAP ( As …

Tuesday February 13, 2018 Wednesday WOD

Strength: Push Press 4×3

Workout: 7Min AMRAP (As Many Rounds As Possible)

21-15-9

WallBa…

Tuesday February 13, 2018 Tuesday WOD

Strength: Back Rack Lunges 4×10 (Total)

 

Workout: 16 Minute AMRAP

1200m Run Buy in…

Monday February 12, 2018 Monday WOD

Strength: 1 High Hang Snatch+1 Hang Snatch+Snatch. 4 sets

Workout: The Chief

5 Rounds

3M…

Friday February 9, 2018 Friday WOD

Strength:

DB Incline Bench 3×8
DB Bent Rows 3×8

 

Workout: 3 Rounds For Time

Thursday February 8, 2018 Thursday WOD

Strength: Back Squats 4×4

 

WOD: 3 Rounds For Time

100m Farmers Carry

30 Cal. Ro…

Wednesday February 7, 2018 Wednesday WOD

Strength: Push Press 4×4

WOD: 4 Rounds For Time

21 Wallballs

15 KB Swings

9 Box Jumps…

Tuesday February 6, 2018 Tuesday WOD

Workout 1: 3 rounds

1 Minute Max Strict Pull Ups

1 Minute Max Push Ups

1 Minute Max Stri…

Monday February 5, 2018 Monday WOD

SWOD: 10 Mins to find max Clean And Jerk (Split Or Push)

WOD: CF OPEN 15.1

9 Min AMRAP (As …

Thursday February 1, 2018 Friday WOD

Strength: Power Snatch 4×2

Workout: For Time

15-12-9

Back Squats **From Rack**  RX(135lb…

Thursday February 1, 2018 Thursday WOD

Workout: For Time

Teams of 2

200/150 Calorie Buy in,

5 Rounds of

60 Situps

40 Air …

Wednesday January 31, 2018 Wednesday WOD

Strength: Push Press 4×4

 

Metcon: 4RFT (RX+ 5 RFT)

21 Deficit Push Ups (55/35 plat…

Tuesday January 30, 2018 Tuesday WOD

Strength: Sumo Deadlifts 4×4

Workout: For Time

75-50-25

Calorie Row

Double Unders

Sunday January 28, 2018 Monday WOD

Strength: 1 Clean+ 2 Split Jerk x4 sets

WOD: (As Many Rounds As Possible)

7Min AMRAP

7 T…

Thursday January 25, 2018 Friday WOD

Strength: Weighted Pull ups x8-x6-x4-x2 **Strict or Bands**

Workout : For Time

Partners of …

Thursday January 25, 2018 Thursday WOD

Strength: Close Grip Bench Press x8, x6, x4, x2

 

WOD: “18.Zero”

For Time

21-15-…

Wednesday January 24, 2018 Wednesday WOD

SWOD: Back Squats

1 Tempo@(3×11)+ 4.

4 Working sets

 

WOD: For Time

1.5 Mile …

Tuesday January 23, 2018 Tuesday WOD

SWOD: 8Min EMOM (Every Minute On the Minute)

8/6 Cal. Dyne

5 Sumo Deadlift **Pick a weight*…

Monday January 22, 2018 Monday WOD

SWOD: 1 “Squat” Clean+3 Push Jerks. 4 working sets

 

WOD: For Time

12-9-6-3 “Squat”…

Friday January 19, 2018 Friday WOD

Strength: 1 Hang Power Snatch+1 Power Snatch x4 sets.

WOD: For Time

15-10-5 Power Clean (13…

Thursday January 18, 2018 Thursday’s WOD

SWOD: 9Min EMOM (Every Minute On the Minute)

5 Pause Bench press
15 Banded Tricep Ext.

Wednesday January 17, 2018 Wednesday WOD

SWOD: Tempo Box Squats 3×4 Tempo 3111

WOD: 3RFT

12-9-6 DBall over Shoulder (Heavy)

25m S…

Tuesday January 16, 2018 Tuesday WOD

SWOD: 9Min EMOM

5 Pull Ups

10 Push Ups

15 Air Squats

**Score will be completed full r…

Sunday January 14, 2018 Monday WOD

SWOD: 1 P.Clean + 4 Push Jerks. 4 working sets.

WOD: For Time

50 Double Unders

30-20-10 …

Friday January 12, 2018 Friday WOD

SWOD: 3 Position Power Snatch (High Hang+Hang+Floor). 3 Working sets

WOD: For Time

12-9-6 P…

Thursday January 11, 2018 Thursday WOD

SWOD: 4 sets of 8 DB RDL’s+ 8 DB Bent Rows. (Stay light and move)

WOD: 3RFT

50m Farmers Car…

Wednesday January 10, 2018 Wednesday WOD

SWOD: Back Squats

3 Tempo+2 regular speed. 4 sets. Tempo at 3×11.

WOD: For Time

21-18-15…

Tuesday January 9, 2018 Tuesday WOD

SWOD: 12min EMOM

5-8 Strict Pull ups (RX+ Strict Chest To Bar)
15/12 Cal. Assault Bike

Sunday January 7, 2018 Monday WOD

SWOD: 1 Power Clean+ 5 Push Jerks. 4 sets

WOD: Teams of 2

12Min AMRAP

60 Double Unders

Friday January 5, 2018 Friday WOD

SWOD: 15 minutes to establish max Back Squat.

WOD: For Time

2oom Run

10-8-6-4-2 Renegade…

Thursday January 4, 2018 Thursday WOD

WOD 1: 12 minutes to find max calories on Dyne/Erg/Row with a partner.

WOD 2: 15Min AMRAP

5…

Wednesday January 3, 2018 Wednesday WOD

https://www.youtube.com/watch?v=b3QUCK51B7c

 

SWOD: Tempo Bench Press 5, 5, 4, 4. 3×11…

Monday January 1, 2018 Tuesday WOD

 

Hey guys! Now that the hectic holidays are over, and the amazing food is behind us …

Friday December 29, 2017 Friday WOD

SWOD:

A1. Deadlift 5-4-3-2-1

A2. 5×12 Medball Curls

 

WOD: For Time

45 Thrust…

Thursday December 28, 2017 Thursday WOD

SWOD: Find max Strict Press

WOD: 5RFT

200m Slamball Run

7 Toes To Bar

9 Slamballs

Wednesday December 27, 2017 Wednesday WOD

SWOD: 6 sets of,  1 Front Squat+ 2 Back Squats.

WOD: For Time

60-40-20 Cal. Row/Dyne/Erg

Friday December 15, 2017 Friday WOD

SWOD: 12Min EMOM

Bench Press 4,4,2,2
15/12 Cal. Row/Dyne/Erg
10 Slamballs

WOD: For …

Tuesday December 12, 2017 Tuesday WOD

SWOD: 6Min. EMOM of Power Cleans

6 reps the first min.

5 reps the second min.

4 reps the…

Monday December 11, 2017 Monday WOD

SWOD: Back Squats 2×4, 2×2

WOD: 12Min AMRAP

5 Pull Ups

10 Push Ups

15 Wallballs

20…

Friday December 8, 2017 Friday WOD

SWOD: 12Min EMOM

Bench Press 6-6-4-4
Banded Tricep ext. x20 or Dips x12
15/12 Cal. Row…

Thursday December 7, 2017 Thursday WOD

SWOD: Sumo Deadlift 2×6, 2×4

WOD: For Time

“DB Fran”

21-15-9

DB Thrusters

Pullups

Wednesday December 6, 2017 Wednesday WOD

WOD: Teams of 2

100-75-50-25 Cal. row/dyne/erg

100m Sled Push **Heavy**

100-75-50-25 Wei…

Tuesday December 5, 2017 Tuesday WOD

SWOD: Push Jerks 2×6, 2×4

WOD: 10Min Ladder

4-8-12-16-20-24…

Toes To Bar

DB Snatch …

Friday December 1, 2017 Friday WOD

SWOD: 2×8 Bench Press, 2×5 Pause Bench

WOD: For Time

9-7-5 Dball to Shoulder

3 Rope Clim…

Thursday November 30, 2017 Thursday WOD

SWOD: Sumo Deadlift 2×8, 2×5

WOD: 3RFT

50 Strict Sit Ups **Anchor feet on DB**

20  Singl…

Wednesday November 29, 2017 Wednesday WOD

SWOD: 12min EMOM

1-4 Min. 3 “Cleans” per minute

5-8Min 2 “Cleans”

9-12Min 1 “Clean”

*…

Tuesday November 28, 2017 Tuesday WOD

SWOD: Push Jerks 2×8, 2×5

WOD: Teams of 2

4Min AMRAP

40 Power Snatch 75/55

40 Cal. Ro…

Sunday November 26, 2017 Monday WOD

SWOD: Back Squats 2×8, 2×5

WOD: For Time

10-20-30-40-50 Double Unders

5-10-15-20-25 Toes…

Wednesday November 22, 2017 Wednesday WOD

SWOD: 10 Minutes to Find heavy snatch or power snatch for the day.

WOD: For Time.

Teams of …

Tuesday November 21, 2017 Tuesday WOD

SWOD: Find Push Press Max

WOD: For Time

50-40-30-20-10

Double Unders

Situps

1 Rope…

Sunday November 19, 2017 Monday WOD

SWOD: Find max Front Squat

WOD: 7RFT

7 DB Deadlifts 50/35

9 Toes To Bar

12 Wallballs

Thursday November 16, 2017 Friday WOD

SWOD:

Bench Press x10, x8, x6, x4

Banded Tricep ext. 4×12-15

KB oblique 4×20 (10 each si…

Wednesday November 15, 2017 Thursday WOD

SWOD: Tempo Deadlifts 1×3, 2×2 @ 3111

WOD: For Time

50-40-30-20-10

Weighted Sit Ups

1…

Tuesday November 14, 2017 Wednesday WOD

SWOD: 12Min EMOM

8-10 KB Front Rack Reverse Lunge *Tempo 2110*
6-10 Strict Ring Dips
4…

Tuesday November 14, 2017 Tuesday WOD

SWOD:

Push Press 3×3
Tempo DB Bent rows 3×8 21×1

WOD: Teams of 2

30-20-10 Hang Powe…

Monday November 13, 2017 Monday WOD

SWOD: Tempo Front Squats 1×3, 3×2

WOD: 12Min AMRAP

5 Power Snatches 135lb./95lb.

10 Toes…

Thursday November 9, 2017 Friday WOD

SWOD:

6min EMOM:

Partners of 2

1 Clean And Jerk **You and your partner only get 1 attemp…

Thursday November 9, 2017 Thursday WOD

SWOD: Tempo Deadlift

WOD: 12Min AMRAP

40-30-20-10

Push Ups

Sit Ups

KB Swings

10…

Wednesday November 8, 2017 Wednesday WOD

SWOD: Power Cleans 3×2

WOD: For Time

Teams of 2

40 Power Cleans 115/75   **RX+ 135/95**

Tuesday November 7, 2017 Tuesday WOD

 

SWOD: Push Press 3×4

WOD: CF OPEN 14.1

10Min AMRAP

30 Double Unders

15 Powe…

Sunday November 5, 2017 Monday WOD

SWOD: Tempo Front Squats 3×3 3×11

WOD: Jackie

1000m Row

50 Thrusters (45lb./35lb.0

30…

Thursday November 2, 2017 Thursday WOD

SWOD: Tempo Deadlifts 3×3 3111

WOD: For Time

30-20-10

KB Swings

Pull ups

Front Squ…

Wednesday November 1, 2017 Wednesday WOD

SWOD: 12Min EMOM

8-10 Ring Dips **RX+ Muscle up into dips**
15/12 Cal. Row/Dyne/Erg
45…

Tuesday October 31, 2017 Tuesday WOD

Hey guys reminder we will not be having evening classes due to Halloween, come on in the morning …

Monday October 30, 2017 Monday WOD

SWOD: Tempo Front Squats 3×4 3×11

WOD: 12MIN AMRAP

15 Wallballs

10 Toes To Bar

5 Powe…

Friday October 27, 2017 Friday WOD

SWOD: Weekend pump circuit

Tempo Bench Press 3×4
Tricep ext. 3×15-20
Hammer curls 3×8-…

Thursday October 26, 2017 Thursday WOD

SWOD: Tempo DL 3×4 (Light %)

WOD: Teams of 2

3 Rounds of,

3Min max cals. on row/dyne/erg…

Tuesday October 24, 2017 Wednesday WOD

SWOD: 12Min EMOM

3-5 Muscle ups/ 3-5 Muscle up Progressions
12 KB Front Rack Lunges
8 …

Tuesday October 24, 2017 Tuesday WOD

SWOD: 1 Hang Pull+ 1 Hang Power Snatch+ 1 Snatch Pull+ 1 Power Snatch. 4 working sets.

WOD: Te…

Monday October 23, 2017 Monday WOD

SWOD:

4 Sets

1 P. Clean+ 1 Thruster+ 1 Front Squat

WOD: For Time

30 Power Clean and J…

Friday October 20, 2017 Friday WOD

SWOD:

Tempo DB Bench 3×6-8
Banded Tricep EXT. 3×15-20
Tempo DB Rows 3×6-8

 

Thursday October 19, 2017 Thursday WOD

SWOD: Tons of Mobility.

WOD: For Time

15-12-9-6-3

Thrusters 75lb./55lb.

800m-600m-400…

Tuesday October 17, 2017 Wednesday WOD

SWOD: 9Min EMOM

15/12 Cal. Bike/Dyne/Row
10 Box Jumps
5/3 WallWalks

 

WOD: …

Tuesday October 17, 2017 Tuesday WOD

SWOD: 1 Hang High Pull+ 1 Hang Power Snatch+ 1 Power Snatch. 4 sets

 

WOD: 4RFT

15 …

Sunday October 15, 2017 Monday WOD

SWOD: 3 Thrusters+ 2 Front Squats. 4 working sets.

WOD: 11Min AMRAP

10 P.Clean+ Jerk

15 …

Friday October 13, 2017 Friday WOD

SWOD: ” Functional Globo Circuit”

3×5 Pause Bench Press
3×4-6 Tempo ring pull ups/ Ring R…

Thursday October 12, 2017 Thursday WOD

SWOD: Deadlifts 3×2

WOD: For Time

30-20-10

Russian Swings

30 Double Unders

into,

Tuesday October 10, 2017 Wednesday WOD

WOD 1: Teams of 2

Accumulate 200/150 Cals on row/dyne/erg

3Min rest,

Then Individually.

Tuesday October 10, 2017 Tuesday WOD

SWOD: 1 Hang Snatch+OHS. 4 working sets.

WOD: For Time.

15-12-9

Power Clean & Jerk R…

Sunday October 8, 2017 Monday WOD

SWOD: Thruster 1×8, 1×6, 1×4, 1×2

 

WOD: Teams of 2

7Min AMRAP

20 Cal. row/dyne/…

Thursday October 5, 2017 Friday WOD

SWOD: Not For Time.

10-8-6-4-2

Bench Press

Bent Rows

Seated DB Press

Hammer Curl

Thursday October 5, 2017 Thursday WOD

SWOD: Deadlift 4×3

WOD: Partners of 2

18Min to get max CALORIES on the row/dyne/erg.

**E…

Tuesday October 3, 2017 Wednesday WOD

SWOD: 3 Position Snatch (High Hang+Hang+Floor)

WOD: 12Min AMRAP

5 Man-Makers

10 DB Lunge…

Tuesday October 3, 2017 Tuesday WOD

SWOD: 1 Power Clean+ 2 Push Press. 4 working sets

WOD: Fight Gone Bad

3 Rounds of,

1Min….

Monday October 2, 2017 Monday WOD

SWOD: Find heavy Back Squat for the day.

WOD: “Mile Helen”

4RFT

400m Run

21 KB Swings…

Wednesday September 27, 2017 Wednesday WOD

SWOD: 12Min EMOM

18/15 Cal. Row
8-10 Strict HSPU
12 DB Front Rack Lunges

WOD: For T…

Tuesday September 26, 2017 Tuesday WOD

SWOD: 1 Power Clean+ 3 Push Press. 3 sets 70%-75%

WOD: For Time

12-9-6-3

Power Clean RX …

Monday September 25, 2017 Monday WOD

SWOD: Back Squats 4×2 85%-90%

WOD: Teams of 2

15Min AMRAP

50 Cal. Row/Dyne/Erg

50 Wal…

Friday September 22, 2017 Friday WOD

WOD: Teams of 2

For Time

50-40-30-20-10

Calorie Row/Dyne/Erg

Double Unders

1min re…

Thursday September 21, 2017 Thursday WOD

SWOD: Deadlifts 4×3 75%

WOD: 3RFT

400m Run

30-20-10

Toes To Bar

Front Rack Lunges …

Tuesday September 19, 2017 Wednesday WOD

SWOD: 2 Hang Power Snatch+ 2 Thrusters. 3 working sets **progressively add weight**

WOD: WZA q…

Tuesday September 19, 2017 Tuesday WOD

SWOD: 12Min EMOM

5 Bench Press
10 Cal. Row/Dyne/Erg
15-20 Stick Sit Ups

 

W…

Sunday September 17, 2017 Monday WOD

Hey guys looking forward to another great week, i will pepper in a few of the “Wodapalooza Qualif…

Thursday September 14, 2017 Friday WOD

SWOD: 9Min EMOM

3 “Squat Cleans”
5 Box Jumps
7 Bench Press

**increase weight and he…

Thursday September 14, 2017 Thursday WOD

SWOD:

RDL’s 3×6
Tempo Bulgarian Split Squats 3×4

WOD: For Time

50-40-30-20-10

Si…

Wednesday September 13, 2017 Wednesday WOD

SWOD: 1 High Hang Snatch+ 1 Hang Snatch. 4 working sets

WOD: Teams of 2

For Time

50 Pull…

Monday September 11, 2017 Tuesday WOD

Hey guys reminder we will not have class till 9am tomorrow, usual classes at night and open gym. …

Thursday September 7, 2017 Thursday WOD

Hey guys reminder we will not have classes Friday and Saturday. We will see where the storms at S…

Tuesday September 5, 2017 Wednesday WOD

Hey guys as you Irma is heading right to Florida, we may close up the gym Friday and Saturday to …

Monday September 4, 2017 Tuesday WOD

SWOD: 9Min EMOM

Back Squat x6
5 Box Jumps
12/10 Calorie row/dyne/erg

WOD: For Time

Sunday September 3, 2017 Labor Day WOD

Hey guys we will only have 1 class tomorrow at 9am for Labor Day. We will have scaling options fo…

Friday September 1, 2017 Friday WOD

SWOD: OHS 3×4

WOD: Death By

OHS 95lb./65lb.

Toes To Bar

**first min. you will do 1 OH…

Thursday August 31, 2017 Thursday WOD

Hey guys REMINDER no Saturday class this week, and only 1 class the following Monday for Labor Da…

Tuesday August 29, 2017 Wednesday WOD

WOD: For Time

1 Mile Run

into

4Rounds

5/3 Muscle Ups

6 Dball to Shoulder/Slamballs…

Tuesday August 29, 2017 Tuesday WOD

SWOD: 3 Position Power Snatch **1High Hang+1Hang+ 1Power Snatch** 4 working sets

WOD:

Teams…

Sunday August 27, 2017 Monday WOD

SWOD: Back Squats 3×8

WOD: 11Min AMRAP

7 Power Clean and Jerk 135lb./95lb.

then,

2 ro…

Thursday August 24, 2017 Friday WOD

WOD:

8Min Ladder

2-4-6-8-10-12…

Bench press

Strict Pull ups/ Strict Banded/ Ring Ro…

Thursday August 24, 2017 Thursday WOD

SWOD: 3 Position clean 4×1 **Technique 50-60%**

WOD: 3RFT

2 Rope Climbs

200m Wallball ru…

Wednesday August 23, 2017 Wednesday WOD

SWOD: 12min EMOM

Handstand Walk 25ft./3 Wall Walks
12/10 Cal. Row/Dyne/Erg
10 DB Lunge…

Tuesday August 22, 2017 Tuesday WOD

SWOD: 1 Hang Snatch+ 1 Snatch+1 OHS

WOD:

5Min Ladder

2-4-6-8-10…

OHS 95lb./65lb.

Sunday August 20, 2017 Monday WOD

SWOD: Back Squats 3×10

WOD: For Time

800m Run

15 Power Cleans 135/95

15 Shoulder To O…

Thursday August 17, 2017 Friday WOD

SWOD: 4x  1 Hang Clean+ 1 Split Jerk.

WOD:11 MIN AMRAP

1 Rope Climb

3 DB Single Arm Over…

Thursday August 17, 2017 Thursday WOD

SWOD: 12Min EMOM

Bulgarian Split Squat x8 per leg
20 Sit Ups
10 cal. row/dyne/erg

W…

Tuesday August 15, 2017 Wednesday WOD

WOD: Teams of 2

100 Push Ups

800m Run

80 Pullups

200m Run

60 Slamball Over Shoulde…

Tuesday August 15, 2017 Tuesday WOD

SWOD:  1 High Hang Power Snatch+ 1 Hang P Snatch+ 1 Power Snatch *4 working sets*

 

WO…

Sunday August 13, 2017 Monday WOD

SWOD: Find heavy front squat for the day

WOD: For Time

4Rounds

9 Thrusters 95/65

40 D…

Thursday August 10, 2017 Friday WOD

SWOD: Find heavy Split Jerk for the day.

WOD: For Time

4Rounds

7 Clusters 95/65

100m …

Thursday August 10, 2017 Thursday WOD

SWOD: 12 Min EMOM

12 Cal. Row/Dyne/erg
20 Plate Twist +20 Flutter Kicks
10 DB Death Ma…

Tuesday August 8, 2017 Wednesday WOD

SWOD: 1 Hang Power Snatch+ 1 Power Snatch. 3 working sets.

WOD: TEAMS OF 2

15Min AMRAP

2…

Tuesday August 8, 2017 Tuesday WOD

SWOD: 12min EMOM

10 Cals.
20 Sit Ups
8-10 Strict HSPU/3 Wall Walks

WOD: 13Min AMRAP…

Monday August 7, 2017 Monday WOD

SWOD: Tempo Front Squats 4×2

WOD: DT

5RFT

12 Deadlifts RX(155lb./105lb.)

9 Hang Power…

Friday August 4, 2017 Friday WOD

WOD: For Time

10-8-6-4-2

DB Bench 70/45

Back Squat 185/135

200m Run

3Min rest,

Thursday August 3, 2017 Thursday WOD

SWOD: Tempo RDL’s

WOD: For Time

42-30-18-12

Double Unders

12-9-6-3

Power Snatches …

Tuesday August 1, 2017 Wednesday WOD

SWOD: 25-50ft Handstand Walk/3-4 Wall Walks EMOM for 6Mins.

 

WOD: For Time

Teams o…

Tuesday August 1, 2017 Tuesday WOD

SWOD: 1 Power Clean+ 2 Split Jerks **4 working sets**

WOD: 9Min AMRAP

5 Hang Power Cleans 1…

Monday July 31, 2017 Monday WOD

SWOD: Tempo Front Squats 4×5

WOD: For Time

30-20-10

WallBalls

KB Swings

600m-400m-…

Thursday July 27, 2017 Friday WOD

 

SWOD: Snatch Balance 3×3

WOD 1 :

1 mile run or 2000m Row @75% effort

WOD 2: 12…

Thursday July 27, 2017 Thursday WOD

Hey guys great week so far, everyone has been crushing it! We’re going to dial it back a bit on i…

Wednesday July 26, 2017 Wednesday WOD

SWOD: 10Min EMOM

EVEN: 25ft HandStand Walk/12 Shoulder Taps/4 Wallwalks

ODD: Slamball Rotat…

Tuesday July 25, 2017 Tuesday WOD

SWOD: Split Jerk 4×3

WOD: Teams of 2

15Min AMRAP

100-80-60-40-20

Calorie Row/Dyne/Erg…

Monday July 24, 2017 Monday WOD

SWOD: Tempo Front Squats 4×5

WOD: For Time

12 P. Cleans 135/95

2 Rounds of Cindy

9 P….

Thursday July 20, 2017 Friday WOD

SWOD: Find heavy Bench Press for the day.

WOD: For Time

12-9-6-3

Slamball over rig

Ma…

Thursday July 20, 2017 Thursday WOD

SWOD: 15mins to establish heavy power clean for the day.

WOD: 6Min Amrap

2-4-6-8-10…

T…

Tuesday July 18, 2017 Wednesday WOD

SWOD: 8Min EMOM

ODD: 3-6 Muscle Ups

EVEN: 6-12 Strict HSPU

 

WOD: Teams of 2

Tuesday July 18, 2017 Tuesday WOD

SWOD: 15mins to Find a heavy Push Jerk for the day

WOD: Helen

3RFT

400m Run

21 KB Swi…

Monday July 17, 2017 Monday WOD

Hey guys well be testing some heavy singles this week, try to make it so we can see the progress….

Friday July 14, 2017 Friday WOD

SWOD: 10Min EMOM

ODD: 10 DB Bench Press

EVEN: 6-12 Strict Pull Ups/Banded Strict

 

Wednesday July 12, 2017 Thursday WOD

SWOD: Sumo Deadlift 4×2 85%-90%

WOD: 3Rounds

1min Wallballs

1min Russian Swings

1min …

Wednesday July 12, 2017 Wednesday WOD

SWOD: 12Min EMOM

ODD: 3-5 Muscle Ups

EVEN: 8 DB Front Rack Lunges

WOD: Teams of 2

400…

Tuesday July 11, 2017 Tuesday WOD

SWOD: 1 Power Clean+ 3 Push Jerks

WOD:6RFT

5 Power Cleans 135lb./95lb.

10 Burpees

15 …

Sunday July 9, 2017 Monday WOD

SWOD: Tempo Back Squats 4×2

WOD: For Time

12 Snatches RX 95lb./65lb.

15 Chest To Bar Pul…

Thursday July 6, 2017 Thursday WOD

Hey guys tomorrow we will not have OPEN GYM till 4pm.

Friday- we will close the gym at 10am an…

Wednesday July 5, 2017 Wednesday WOD

SWOD: Mobility if you did “The Seven” or Power Snatch 4×2

WOD: For Time

3-6-9-12-15-18 Calo…

Monday July 3, 2017 Monday WOD

Hey guys schedule this week

Monday-Normal class times and open gym

Tuesday-8am ONLY!

Wed…

Friday June 30, 2017 Friday WOD

SWOD: Snatch 2×2, 3×1

WOD: 9Min AMRAP

2-4-6-8-10-12…

Power Snatch 95lb./65lb.

Burpe…

Thursday June 29, 2017 Thursday WOD

SWOD: Sumo Deadlift 4×4 65%-70%

 

WOD: 10Min AMRAP

10 Slamballs

10 Weighted Lung…

Wednesday June 28, 2017 Wednesday WOD

Schedule for next week and the one after:

Monday July 3rd usual class

Tuesday July 4th 8am …

Tuesday June 27, 2017 Tuesday WOD

SWOD: 1 Power Clean + 4 Push Jerks 3 sets @ 70%-75%

WOD: For Time

50-40-30-20-10 Double Und…

Sunday June 25, 2017 Monday WOD

Hey guys hope everyone had a great weekend, and ready for another solid week of programming.

N…

Thursday June 22, 2017 Friday WOD

SWOD: 9Min EMOM

Bench Press x8
Tricep ext. x15
10 Plate Twist+20 Flutter Kicks +10 alt…

Thursday June 22, 2017 Thursday WOD

SWOD:

RDL’s 3×5

Bulgarian Split Squats 3×5

**Light if you have been here all week**

W…

Tuesday June 20, 2017 Wednesday WOD

SWOD: Warm up Power Snatch to 80% before WOD

WOD: Teams of 2

For Time

100 Calorie row/dy…

Tuesday June 20, 2017 Tuesday WOD

SWOD: 1 Power Clean +1 Push Press. Find heavy for the day.

WOD:

For Time

12-9-6 RX (135l…

Sunday June 18, 2017 Monday WOD

SWOD: 12min EMOM **1 the first min, 2 the 2nd min so on…**

Box Squats x2
15/12 Calories…

Thursday June 15, 2017 Friday WOD

SWOD: Rotate every minute for 12mins.

Bench x10
Banded Tricep ext. x20
20 Plate Twist+…

Wednesday June 14, 2017 Thursday WOD

SWOD:

RDL’s 3×6

Bulgarian Split Squats 3×6

WOD: For Time

400m Run

30 Thrusters 45l…

Tuesday June 13, 2017 Wednesday WOD

Teams of 2

***1 Partner completes both movements before Partner 2 can go.  Add up total rounds…

Tuesday June 13, 2017 Tuesday WOD

SWOD: Power Clean + 2 Push Jerks x4 working sets.

WOD: Grace

For Time.

30 Power Clean an…

Sunday June 11, 2017 Monday WOD

SWOD:

Box Squats 3×3

Box Jumps 3×3

WOD: 21-15-9

Power Snatches 95lb./65lb.

Toes To…

Thursday June 8, 2017 Friday WOD

SWOD: 1 Hang Snatch+1 Snatch *3 working sets*

WOD: For Time

5-10-15-20

OHS (95lb./65lb.)…

Thursday June 8, 2017 Thursday WOD

SWOD:

RDL’s 3×8
Bulgarian Split Squats 3×8 (per leg)

WOD: For Time

2Rounds

50 Do…

Wednesday June 7, 2017 Wednesday WOD

WOD: Teams of 2

12Min AMRAP

15 Cal. Row/Dyne/Erg

15 Weighted Sit Ups

2min rest,

10…

Tuesday June 6, 2017 Tuesday WOD

SWOD: 1 Power Clean+ 3 Push Press. 3 workings sets

WOD: 4RFT

7 Deadlifts 115/75

5 Hang P…

Monday June 5, 2017 Monday WOD

SWOD:

Box Squats 3×4 80-85%
Seated Box Jumps 3×4

WOD: 3rounds of

1Min Max Cals.

Thursday June 1, 2017 Friday WOD

SWOD: Push Jerks 3×2

WOD: For Time

20-16-12-8-4

ALT. DB Snatches

Wallballs

Cal. Ro…

Thursday June 1, 2017 Thursday WOD

SWOD:  Pause Bench Press 3×4 (60-70% working on speed, not a MAX.)

WOD: 3RFT

200m Run

15…

Wednesday May 31, 2017 Wednesday WOD

SWOD: 1 Hang Power Clean+ 1 Power Clean x3 working sets

WOD: Teams of 2

84-60-36

Calorie…

Monday May 29, 2017 Tuesday WOD

Hey guys hope everyone enjoyed the long Memorial weekend, lets keep this going. See you all at th…

Thursday May 25, 2017 Friday WOD

Hey guys Murph is coming up so were taking a deload. Grab a partner go fast/slow/whatever, just m…

Thursday May 25, 2017 Thursday WOD

Hey guys Memorial Day Murph will go down at 8am this Saturday, we also will have Murph tees for t…

Tuesday May 23, 2017 Wednesday WOD

 

 

WOD 1:

Team row 4000m

Partner 1: row 500m

Partner 2 : 30 Sit Ups

Tuesday May 23, 2017 Tuesday WOD

Hey guys Memorial Day Murph will be this Saturday at 8am, bring a friend or family member to join…

Sunday May 21, 2017 Monday WOD

Hey guys we’ll be doing MURPH this Saturday on the 27th at 8am. Were scheduling an hour early to …

Thursday May 18, 2017 Friday WOD

SWOD: Split Jerk 3×2

WOD 1: Teams of 2

200/150 Calorie Assault Bike

***25 cals at a time…

Wednesday May 17, 2017 Thursday WOD

SWOD: Deadlifts

WOD 1:

Teams of 2

2000m Row. **partner 1 must row 1000m, then switch**

Tuesday May 16, 2017 Wednesday WOD

SWOD: 1 Hang Power Snatch+ 1 Power Snatch. 4 Working sets

WOD:

5Min AMRAP

5 Box Jumps

Tuesday May 16, 2017 Tuesday WOD

SWOD: Strict Press

WOD: 5RFT

30 Double Unders

15 Calorie Dyne/Row/Erg

5 OHS RX(95/65)…

Sunday May 14, 2017 Monday WOD

SWOD: Back Squats

WOD: 14Min AMRAP

2Rounds of

5 Deadlifts 115lb./85lb.

7 Hang Power C…

Thursday May 11, 2017 Friday WOD

Pause Bench: 2×4, 2×2

WOD: For Time

21-15-9

DB Thrusters

Pull Ups

Extra Credit.

Wednesday May 10, 2017 Thursday WOD

SWOD: Deadlifts

WOD: For Time

200m Run

50 Sit Ups

50 Plate Twist

15 Cal. row/dyne/…

Tuesday May 9, 2017 Wednesday WOD

Hey guys the Body Fat Test will be here tomorrow from 4pm-7pm. Sign up if you’re interested to ch…

Tuesday May 9, 2017 Tuesday WOD

Hey guys we will be doing MURPH on May 27th which is a Saturday at 8am. The extra hour will keep …

Sunday May 7, 2017 Monday WOD

SWOD: Back Squats

WOD: For Time

400m Run

10 P. Clean and Jerk 135/95

400m Run

10 P…

Thursday May 4, 2017 Friday WOD

SWOD:

Pause Bench 2×5, 2×3

Weighted/Strict Pull Ups 2×8, 2×5

WOD: Teams of 2

20 mins …

Wednesday May 3, 2017 Thursday WOD

SWOD: Deadlifts

WOD: 4RFT

20 Sit ups

100m Farmers Carry

20 Sit Ups

10 DB Step Ups

Tuesday May 2, 2017 Wednesday WOD

Great week so far guys, Memorial Day Murph is coming up so lets prep for that! We will do the WOD…

Tuesday May 2, 2017 Tuesday WOD

SWOD: Strict Press

WOD: For Time

10-20-30-40-50

Double Unders

15 KB Swings

200m Ru…

Sunday April 30, 2017 Monday WOD

SWOD: Back Squats 5×75%, 3×85%, 1+x95%

WOD: 12Min AMRAP

9 Lateral Burpees over bar

7 Pul…

Thursday April 27, 2017 Friday WOD

SWOD: 2 Power Cleans+ 1 Push Jerk

WOD: 10Min AMRAP

10 KB Swings

10 Air Squats

10 Sit …

Thursday April 27, 2017 Thursday WOD

SWOD: Deadlifts

WOD: For Time

Teams of 2

100 Calorie row/dyne/erg

100 Double Unders  …

Wednesday April 26, 2017 Wednesday WOD

WOD For Time

4 Rounds

30 WallBalls

400m Run

2min rest

4 Rounds

15 Chest To Bar …

Tuesday April 25, 2017 Tuesday WOD

SWOD: Strict Press

WOD:

2 Rounds

9-7-5

Power Snatches **RX, something challenging**

Sunday April 23, 2017 Monday WOD

SWOD: Back Squats

WOD:For Time

20 Cal Row

15-12-9-6

Power Cleans RX (135lb./95lb.)

Thursday April 20, 2017 Friday WOD

SWOD: Find heavy Clean And Jerk for the day.

WOD: 12Min AMRAP

5 Pull Ups

10 Push Ups

Wednesday April 19, 2017 Thursday WOD

SWOD: Deadlifts

WOD: For Time

Teams of 2

1 mile run/800m run

200 Calorie row/dyne/erg…

Tuesday April 18, 2017 Wednesday WOD

Great week so far, lets keep it going. Reminder were prepping for Murph Memorial Day Weekend, so …

Tuesday April 18, 2017 Tuesday WOD

SWOD: Press 65%x5, 75%x5, 85%x5+ (add 5lb. from last sets of 5’s)

WOD: For Time

2 Rounds

Sunday April 16, 2017 Monday WOD

SWOD: Back Squats

WOD: “Nancy”

5RFT

400m Run

15 OHS 95/65   *or Front Squats 95/65*

Thursday April 13, 2017 Friday WOD

SWOD: 1 Power Clean + 2 Split Jerks

WOD: For Time

10-8-6-4-2

Power Cleans

20 Push Ups…

Thursday April 13, 2017 Thursday WOD

SWOD: Deadlifts

WOD: For Time

34-27-21-15-9

Wallballs

Double Unders

“Strict Sit Up…

Wednesday April 12, 2017 Wednesday WOD

SWOD: 10Min EMOM

RX 3 Power Snatches or 2 Power Snatches+2 OHS

WOD: For Time

21-18-15-12…

Tuesday April 11, 2017 Tuesday WOD

SWOD: Strict Press 5@75%, 3@85%, 1+95%

WOD: 16min AMRAP

Teams of 2

10 Thrusters rx(95lb….

Sunday April 9, 2017 Monday WOD

SWOD: Back Squats 5@75%, 3@85+, 1+@95%

WOD: Helen

3RFT

400m Run

21 KB Swings 53lb./35…

Friday April 7, 2017 Friday WOD

SWOD: 2 Push Jerks+ 1 Split Jerk x4

WOD:5RFT

7 Power Snatches

7 Front Squats

28 Doubl…

Thursday April 6, 2017 Thursday WOD

SWOD: Deadlifts 3@70%, 3@80%, 3@90%

WOD:10Min AMRAP

10 Burpees

20 Sit Ups

10 KB Swing…

Wednesday April 5, 2017 Wednesday WOD

Its okay to sweat for awhile…..See you all at the BOX!

WOD: For Time

Teams of 2

1 mile…

Tuesday April 4, 2017 Tuesday WOD

SWOD: Strict Press 3@70%, 3@80%, 3+@90%

WOD: For Time

30 Toes To Bar

30 DB Front Rack Lu…

Sunday April 2, 2017 Monday WOD

Hope everyone had a great week, we have some grinders this week. Lets get after it, summertime is…

Friday March 31, 2017 Friday WOD

SWOD: Split Jerk 3×2, 2×1

WOD: 4 RFT

10 ALT DB Snatches

30 Double Unders

10 Burpee Bo…

Wednesday March 29, 2017 Thursday WOD

SWOD: Deadlifts 5@ 65%, 5@ 75%, 5@ 85%+

 

WOD: teams of 2 INTERVALS.

16x250m row

Tuesday March 28, 2017 Wednesday WOD

Hey guys way to crush todays workout, Murph is right around the corner so lets prep for that. Als…

Tuesday March 28, 2017 Tuesday WOD

SWOD:

1.Strict Press 5@ 65%, 5@ 75%, 5+@ 85% (max reps)

2. 15 Calorie row/30 Plate Twist

Sunday March 26, 2017 Monday WOD

Hey guys the 2017 OPEN is pretty much over unless you want to redo it Monday. Lets keep this goin…

Friday March 24, 2017 Friday WOD

See you all at the BOX!

WOD: 17.5

10rounds

9 Thrusters (95lb./65lb.) Scaled (65lb./45lb….

Wednesday March 22, 2017 Friday WOD

Hey guys last CF OPEN announcement tomorrow at 8pm, well all be at the gym as usual to watch. Fee…

Wednesday March 22, 2017 Wednesday WOD

SWOD:

Power Snatch

2×3, 2×2, 2×1

 

WOD: 3Rounds

1Min at each station.

Burp…

Tuesday March 21, 2017 Tuesday WOD

SWOD:

1 P. Clean+ 6 Push Jerks

1 P.Clean +4 PJ

1 P.Clean+ 2 PJ

1 P.Clean +1 PJ

WOD…

Sunday March 19, 2017 Monday WOD

Hey guys dont forget to submit your 17.4 scores in, if you’re planning on doing it tomorrow LETS …

Thursday March 16, 2017 Thursday WOD

Hey guys usual Thursday we’ll do some mobility and do this WOD. We will grill out and watch 17.4,…

Tuesday March 14, 2017 Wednesday WOD

Hey guys great work on that workout today, reminder Thursday we’ll be watching the live announcem…

Tuesday March 14, 2017 Tuesday WOD

Hey guys way to crush 17.3 today, bunch of awesome scores. We’re almost at the tail end of the OP…

Monday March 13, 2017 Monday WOD

SWOD: Every 90 seconds for 12 minutes

4 Front Squats+ 5-8 HSPU
20-15 Calorie Row/Dyne

CF OPEN 17.3 WOD.

Hey guys lets crush this WORKOUT, for the ones who did not sign up for the O…

Thursday March 9, 2017 Thursday WOD

Hey guys deload day, tons of mobility and just moving around before the OPEN workout. Well have a…

Wednesday March 8, 2017 Wednesday WOD

WOD: 7rounds

5 Chest To Bar/Pull ups/ Ring Rows

5 Power Snatches RX(95lb./65lb.)

5 Overh…

Tuesday March 7, 2017 Tuesday WOD

Hey guys way to crush 17.2, a lot of great scores going around. Lets keep it going, and working t…

Monday March 6, 2017 Monday WOD

Hey guys great work on 17.2, if you’d like to redo the workout please try to do it between classe…

Thursday March 2, 2017 Thursday WOD

Hey guys one last deload day before we hit 17.2 CF OPEN, see you all at the BOX!

 

WOD…

Wednesday March 1, 2017 Tuesday WOD

SWOD:

 Muscle ups 4×3, Banded MU 4×3, 8 Push ups+ 5 Dips x3
Power Snatch 4×3

 

Tuesday February 28, 2017 Tuesday WOD

Hey guys dont forget to put your scores in, they extended it another day because of technical err…

Sunday February 26, 2017 Monday WOD

Way to crush 17.1 guys, dont forget to put your scores in so i can validate it deadlines  Monday …

Thursday February 23, 2017 Thursday WOD

Hey guys the CF OPEN LIVE ANNOUNCEMENT will be airing  at 8pm tomorrow night, if you’d like to st…

Wednesday February 22, 2017 Wednesday WOD

SWOD:

Deadlifts 3×4
Muscle ups 4×4, Seated/Banded MU 4×4

 

WOD: 12Min AMRAP

Tuesday February 21, 2017 Tuesday WOD

Hey guys the CF OPEN pre-order list is on the board along with the shirts to try on sizes. The de…

Monday February 20, 2017 Monday WOD

Hey guys the CF OPEN is only 4 days away, don’t forget to sign up at Games.CrossFit.com. Also, we…

Friday February 17, 2017 Friday WOD

SWOD: Push Jerks 3×3

WOD: 15Min AMRAP

30 Air Squats

15 KB Swings

2 Rope Climbs

15 …

Thursday February 16, 2017 Thursday WOD

SWOD: Strength Circuit

Bench: 3×4

Back ext: 3×12-15

Banded Tricep Ext. 3×12-15

 …

Wednesday February 15, 2017 Wednesday WOD

CrossFit OPEN is less than 2 weeks away, you can sign up at Games.crossfit.com. Were all doing it…

Tuesday February 14, 2017 Tuesday WOD

SWOD: Snatch LADDER EMOM

20 Double Unders

1 Snatch

(RX+ Male: 95-115-135-155-175-185-205…

Monday February 13, 2017 Monday WOD

SWOD: 12MIN EMOM

Back Squat x5
Strict HSPU x5-8/Kipping x5-8/ Stink Bug Push Ups x5-8

Friday February 10, 2017 Friday WOD

SWOD: Overhead Squat 4×3

WOD:20min TIME CAP.

Partners of 2

Accumulate MAX CALORIES on th…

Thursday February 9, 2017 Thursday WOD

SWOD:

Pause Bench Press 3×5
RDL’s 3×8

 

WOD: For Time

10-8-6-4-2

DB Hang…

Wednesday February 8, 2017 Wednesday WOD

SWOD: Split Jerk 4×2

WOD: For Time

21-15-9-6

HSPU/Push Ups (RX+ Strict HSPU)

42-30-18…

Tuesday February 7, 2017 Tuesday WOD

Hey guys great work today, Reminder Saturday after the 9am class were closing up no OPEN GYM. The…

Monday February 6, 2017 Monday WOD

SWOD: 10MIN EMOM

4 Thrusters (add weight throughout if form is spot on)
8-10 Toes To Bar

Friday February 3, 2017 Friday WOD

WOD 1:For Time

Teams of two.

row 3000m **250m at a TIME**

Partner 1 : 250m Row

Partne…

Wednesday February 1, 2017 Thursday WOD

WOD 1: For Time

21-15-9-6

KB Swings

400m Run/200m Run

1 min rest,

WOD 2:

21-15-…

Tuesday January 31, 2017 Wednesday WOD

Hey guys great week so far, if you want to get signed up for the body composition the link is her…

Tuesday January 31, 2017 Tuesday WOD

SWOD: 10min EMOM

EVEN: 4 Front Squats (add weight throughout EMOM)

ODD: 5 Chest To Bar Pull…

Wednesday January 25, 2017 Thursday WOD

SWOD: Deadlifts 3×2

WOD: For Time

50-40-30-20-10

Double Unders

Sit Ups

Air Squats …

Wednesday January 25, 2017 Wednesday WOD

 

 

SWOD:

DB Bent rows 4×8
Plate Twist 4×20 ( 2 sec. Tempo)

 

Tuesday January 24, 2017 Tuesday WOD

Hey guys this Saturday there won’t be a Saturday class workout or open gym, we have a group of pe…

Sunday January 22, 2017 Monday WOD

SWOD: 12Min EMOM

Back Squat x1
10-15cal. Row/Dyne/erg
3-5 Muscle ups/3-5 Banded Muscle…

Friday January 20, 2017 Friday WOD

SWOD: Bench Press 2×5, 2×3

WOD: 5RFT

5 Man-Makers

10 DB Step Ups

15 Weighted Sit Ups …

Tuesday January 17, 2017 Wednesday WOD

SWOD: 12min EMOM

Bulgarian Split Squats x6 (each leg)
Weighted Pull ups x4/strict x4/Band…

Tuesday January 17, 2017 Tuesday WOD

SWOD: 12Min EMOM

x3 Push Jerks
x3 seated Box Jumps (go up in height each round, or stay a…

Monday January 16, 2017 Monday WOD

Its a Monday, lets start the week off right with a partner WOD. See you all at the BOX!

 …

Friday January 13, 2017 Friday WOD

Hey guys great week so far, the CF Open prep is under way.  One more day of training before the w…

Thursday January 12, 2017 Thursday WOD

SWOD: Deadlifts 4×4

WOD: For Time

Teams of 2

50-40-30-20-10

Calorie Row/Dyne/erg

D…

Tuesday January 10, 2017 Wednesday WOD

SWOD:

Bulgarian Split Squats 3×8 (per leg)
Strict Pull Ups/Banded Strict Pull ups 3×5-8

Tuesday January 10, 2017 Tuesday WOD

Great start to the week guys, lets keep it rolling. If you pre-ordered the tees and sweatshirts w…

Sunday January 8, 2017 Monday WOD

Hey guys new week, same goals, lets get after it. Dont let this awesome cold weather get you feel…

Friday January 6, 2017 Friday WOD

Hey guys great job this week, lets finish strong. If you haven’t picked up your pre-order today w…

Wednesday January 4, 2017 Thursday WOD

Hey guys great work today, so the Shirts and the Sweaters came in tonight. If you pre-ordered we …

Tuesday January 3, 2017 Wednesday WOD

SWOD: Mobility

WOD: 21-18-15-9

Toes To Bar

400m Run/200m Run

1 Min rest,

21-18-15-…

Tuesday January 3, 2017 Tuesday WOD

 

 

SWOD: 12Min EMOM

Push Jerk x5
150/100m row, erg, or .3/.2 Mile on Ass…

Monday January 2, 2017 Monday WOD

Hey guy hope everyone had a great 2016, Lets bring in the new year with a Benchmark workout. Lets…

Wednesday December 28, 2016 Thursday WOD

Hey guys way to crush the workout today, I know all of you enjoyed the Wallball and Burpee combo….

Wednesday December 28, 2016 Wednesday WOD

Hey guys great work today, lets keep it going and get a jump start before the New Year. See you a…

Tuesday December 27, 2016 Tuesday WOD

Hey guys hope everyone enjoyed their Holiday break, before the New year. Lets all get back in the…

Wednesday December 21, 2016 Thursday WOD

Hey guys great work on the 12 days of XMAS, we will only have 2 classes tomorrow. It’ll be at 6am…

Tuesday December 20, 2016 Tuesday WOD

Hey guys way to crush the Workout today, well take it a little bit easier for the Tuesday workout…

Thursday December 15, 2016 Friday WOD

Hey guys hope everyone is having a great week shopping around hitting all the traffic and crowds….

Wednesday December 14, 2016 Thursday WOD

WOD 1: 4RFT

10 Ring Dips/5 Muscle Ups/5 Bar Muscle Ups

100m Farmers Carry

20 Mountain Cl…

Tuesday December 13, 2016 Wednesday WOD

 

 

SWOD:

RDL’S 3×6
Bulgarian Split Squats 3×8

WOD: 21-18-15-12-9-6-3

Tuesday December 13, 2016 Tuesday WOD

SWOD: 12Min EMOM

Push Press x4
DB Bent Rows x10
Sit Ups x15 or Stick Sit Ups x20

&n…

Monday December 12, 2016 Monday WOD

Hey guys hope everyone had a great weekend, lets get after it before the Holiday Rush. December 2…

Thursday December 8, 2016 Friday WOD

Great work on the Muscle Up progressions, keep at them guys. Even if you have them its ALWAYS goo…

Wednesday December 7, 2016 Thursday WOD

Hey guys last day to put in an order of shirts or sweatshirts, if you’d like one let me know befo…

Tuesday December 6, 2016 Wednesday WOD

Great work today guys, way to crush it. Well have the tees and sweatshirt up till Thursday to ord…

Tuesday December 6, 2016 Tuesday WOD

 

 

SWOD: 12Min EMOM

Push Press x5
Strict Pull ups/Ring Rows 6-8 **ADVANC…

Sunday December 4, 2016 Monday WOD

Hey guys hope everyone had a great weekend, we still have pre-orders on the shirt and sweatshirt …

Thursday December 1, 2016 Friday WOD

Hey guys great work on the chipper today, REMINDER the gym will be closed on Saturday because wel…

Wednesday November 30, 2016 Thursday WOD

Hey guys well have a sign up sheet for the pre-order of the 3/4 tees and sweatshirts on the board…

Tuesday November 29, 2016 Tuesday WOD

SWOD: Power Snatch “EMOM” every 20 seconds for 6mins perform 1 Power Snatch.

WOD: For Time

Sunday November 27, 2016 Monday WOD

Hey guys hope everyone enjoyed your Holiday weekend and got plenty of seconds. Lets get back in t…

Wednesday November 23, 2016 THANKSGIVING WOD

Hey guys reminder well have our workout at 8am tomorrow, if you’d like to bring a friend or famil…

Tuesday November 22, 2016 Wednesday WOD

Hey guys great work today, Reminder the schedule for Thursday will be ONE CLASS at 8am. Friday we…

Tuesday November 22, 2016 Tuesday WOD

SWOD: Strict Press 4×1@ 90%

WOD: For Time

400m Run

21 KB Swings

42 Sit Ups

3 Rope …

Monday November 21, 2016 Monday WOD

Hey guys hope everyone had a great weekend, our HOLIDAY schedule will be normal Monday-Wednesday …

Thursday November 17, 2016 Friday WOD

SWOD: 8min EMOM

5 Thrusters RX(95lb./65lb.) RX+(115lb./75lb)

15 Double Unders/20 Double Und…

Wednesday November 16, 2016 Thursday WOD

SWOD:

A. DB Bench  3×6

B. Tricep EXT. 3×12-15

C. Strict Pull ups 3×5

D. Strict HSPU 3…

Wednesday November 16, 2016 Wednesday WOD

SWOD: Back Rack Lunges 3×12

WOD: 21-15-9-6-3

Russian Swings

Toes To Bar

Pistols (mult…

Tuesday November 15, 2016 Tuesday WOD

SWOD:

A.Tempo Strict Press 4×2

B. DB Bent Rows 3×10

WOD: For Time

10-8-6-4-2

Power…

Sunday November 13, 2016 Monday WOD

Hey guys hope everyone had a great weekend in this amazing weather, we got another week of great …

Thursday November 10, 2016 Friday WOD

Hey guys were almost at the end of the week one more day, we will be doing a partner HERO Workout…

Wednesday November 9, 2016 Thursday WOD

SWOD:

A. Pause Bench Press 3×5

B. Tricep EXT. 3×12-15

C. DB Lateral Raises 3×8

D. DB …

Tuesday November 8, 2016 Wednesday WOD

WOD: For Time

3Rounds

25 Wallballs

200m Run

3Rounds

20 Hollow Rocks

200m Run

Tuesday November 8, 2016 Tuesday WOD

SWOD:

A. Tempo Strict Press 3×3

B. DB Bent Rows 3×8

 

WOD: CF OPEN 15.1

9min …

Sunday November 6, 2016 Monday WOD

Hey guys hope everyone had a great weekend, the Holidays are just around the corner so lets not f…

Thursday November 3, 2016 Friday WOD

SWOD: Find Heavy Split or Push Jerk for the Day.

WOD: For Time

10-8-6-4-2

DB Thrusters

Wednesday November 2, 2016 Thursday WOD

SWOD:

A. Bench Press 3×5

B. Banded Tricep ext. 3×12

C. Strict Toes To bar 3×6

D. Stri…

Tuesday November 1, 2016 Wednesday WOD

SWOD: 2 Power Snatches + 1 OHS

WOD: 3ROUNDS

TEAMS OF 2

90 seconds of work with 30 second…

Monday October 31, 2016 Tuesday WOD

SWOD:

A. Tempo Strict Press 3×4 (3sec. eccentric)

B. DB Bent Rows 3×8

 

WOD: For…

Monday October 31, 2016 Monday WOD

Hey guys hope everyone is enjoying their weekend, REMINDER there will not be evening classes. We …

Thursday October 27, 2016 Friday WOD

Hey guys reminder the gym will be CLOSED on Saturday for the BOO Run on main street in lakewood r…

Wednesday October 26, 2016 Thursday WOD

Hey guys reminder well be closed this SATURDAY for the boo run, sign up get a costume and lets ro…

Tuesday October 25, 2016 Wednesday WOD

Hey guys great week so far, if anyone is interested in doing the BOO Run let me know ASAP. We can…

Monday October 24, 2016 Tuesday WOD

SWOD: Strict Press 3×5, DB Bent Rows 3×8

WOD: Teams of 2

40-30-20-10-20-30-40

Calorie Ro…

Sunday October 23, 2016 Monday WOD

Hey guys hope everyone had a great weekend with this beautiful weather we’ve been having and lear…

Thursday October 20, 2016 Friday WOD

Hey guys hope everyone is having a great week so far, almost the weekend one more day. Reminder w…

Wednesday October 19, 2016 Thursday WOD

SWOD: Circuit

A. DB Bench 3×8

B. Strict Toes To Bar, knees to chest 3×6-8

C. Strict Pull…

Tuesday October 18, 2016 Wednesday WOD

 

Hey guys way to crush the team workout, REMINDER the running clinic will be this Saturd…

Monday October 17, 2016 Tuesday WOD

SWOD: Strict Press 3×6

WOD: Teams of 2

100-80-60-40-20

Double Unders

Sit Ups

Calor…

Sunday October 16, 2016 Monday WOD

 

Hope you all had a wonderful weekend! We had a few members that made the most of …

Friday October 14, 2016 Friday WOD

Today is a sad day at Lena, one of our first members Nyx will be leaving us. His awesome wife…

Wednesday October 12, 2016 Thursday WOD

SWOD: Find Max Bench Press, Find Heavy Sumo Deadlift for the day

WOD: For Time

40-30-20-10

Tuesday October 11, 2016 Wednesday WOD

SWOD: 1 Hang Power Snatch+ 1 Power Snatch x4

WOD: 5RFT  RX+(8RFT)

10 KB Swings

15 Wallba…

Monday October 10, 2016 Tuesday WOD

SWOD: Strict Press 3×8

WOD: 16MIN AMRAP

Teams of 2

25 cal row/dyne

400m run

50 cal…

Sunday October 9, 2016 Monday WOD

Hey guys hope everyone had a great weekend, lets gear back up and get after it. Reminder well hav…

Thursday October 6, 2016 Friday WOD

SWOD: Find Max Snatch for the Day.

WOD: For Time

12-9-6-3

Power Snatch RX(95lb./65lb.) R…

Wednesday October 5, 2016 Thursday WOD

SWOD: Sumo Deadlifts 3×2, Bench Press 3×2

 

WOD: 12min AMRAP  or 2 RFT (Your Pick)

Tuesday October 4, 2016 Wednesday WOD

SWOD: Cleans 4×2

WOD: Teams of 2

40-30-20-10

DB Thrusters

Calorie Row/dyne/erg

int…

Monday October 3, 2016 Tuesday WOD

SWOD: Strict Press 3×10

WOD: 3RFT

400m Run

30 Weighted Sit Ups

18 KB Swings

12 Pla…

Monday October 3, 2016 Monday WOD

SWOD: Front Squats 3×10

WOD: 4 Rounds Of Time

5 Clean and jerk 135lb./95lb.

3 Rounds of …

Thursday September 29, 2016 Friday WOD

SWOD: 3 position Snatch (High Hang+Hang+Floor) yes were “squatting”

WOD: 5RFT

5 Hang Power …

Tuesday September 27, 2016 Wednesday WOD

WOD 1: Team of 2

5000m row

rest,

WOD 2: Team of 2

1 mile run

Monday September 26, 2016 Monday WOD

SWOD: Find 1RM Back Squat

WOD: For Time

50/100 Double Unders

25 Toes To Bar

20 Burpee…

Thursday September 22, 2016 Friday WOD

SWOD: Split Jerk 2×3, 1×2, 2×1 Find heavy for the day if form is good.

WOD: For Time

10-8-6…

Wednesday September 21, 2016 Thursday WOD

SWOD: Sumo Deadlifts 3×6, Bench Press 3×6

WOD: 3RFT or 4RFT(optional)

10 Box Jumps

10 DB…

Monday September 19, 2016 Tuesday WOD

SWOD: Push Jerk 3×1@ 95%

WOD: For Time

20 Power Cleans 95lb./65lb.

20 Toes To Bar

20 …

Monday September 19, 2016 Monday WOD

SWOD: Back Squats 95% 3×1

WOD:For Time

800m Run

75 Wallballs

50 Hand Release Push Ups…

Thursday September 15, 2016 Thursday WOD

SWOD: Bench press 3×6

WOD: 12min AMRAP

5 Strict HSPU/ HSPU/ Push Ups

1o Wallballs

5 S…

Wednesday September 14, 2016 Thursday WOD

SWOD: Sumo Deadlifts 3×8

WOD: For Time

100 Plate Twist

100m Farmers Carry

75 Hollow R…

Tuesday September 13, 2016 Wednesday WOD

SWOD: Power Clean EMOM

3 reps every min for 3 mins

2 reps every min for 3 mins

1 rep eve…

Monday September 12, 2016 Tuesday WOD

SWOD: Push Jerks 4×2@ 90%

WOD:4RFT

20 Weighted Sit ups

10 cal row/dyne/erg

20 Air Squ…

Sunday September 11, 2016 Monday WOD

Hey guys hope you had a great weekend, as you all know Henry went up to Granite Games and compete…

Thursday September 8, 2016 Friday WOD

Hey guys great job today weekends almost here, lets get after it and crush this running workout w…

Wednesday September 7, 2016 Thursday WOD

Hey guys got a partner WORKOUT for you, lets get after it the weekends almost here. See you all a…

Tuesday September 6, 2016 Wednesday WOD

Hey guys great work today after the Long weekend, lets back in the groove with a CF OPEN workout….

Monday September 5, 2016 Tuesday WOD

Hey guys hope everyone had a great long Labor Day weekend, lets get right back on it. We got anot…

Thursday September 1, 2016 Friday WOD

Hey guys great work today in class even in this crappy weather, lets hope tomorrow the weather ea…

Wednesday August 31, 2016 Thursday WOD

Hey guys i know this weather is putting a damper on everything but well still be open unless we h…

Tuesday August 30, 2016 Wednesday WOD

Great work today guys, Reminder Saturday we will only do the 9am class no open gym afterwards and…

Monday August 29, 2016 Tuesday WOD

Hey guys great today on Team Fight Gone Bad, REMINDER Saturday well only have the 9am class and M…

Sunday August 28, 2016 Monday WOD

Hey guys hope everyone had a Great weekend, if you couldn’t make it our 3 teams  Crushed Girls Go…

Thursday August 25, 2016 Friday WOD

Hey guys great work today, Reminder Girls Gone RX will be this Saturday at CrossFit Bradenton. Th…

Tuesday August 23, 2016 Wednesday WOD

hey guys great work today, if you’re doing Girls Gone RX pick a weight thats light and run throug…

Monday August 22, 2016 Tuesday WOD

Hey guys great work today, Reminder Girls Gone RX is this Saturday at CrossFit Bradenton. If you …

Monday August 22, 2016 Monday WOD

Hey guys hope everyone had a great weekend, REMINDER we have Girls Gone RX this Saturday at Cross…

Thursday August 18, 2016 Friday WOD

Hey guys great work today on some high skilled movements, if its a weakness of yours work on it. …

Tuesday August 16, 2016 Wednesday WOD

Good job today guys on the rowing, well do a 500m sprint next week be on the lookout…We have li…

Monday August 15, 2016 Tuesday WOD

Hey guys great work today in class, we got another fast WOD for you. Lets get after it, See you a…

Sunday August 14, 2016 Monday WOD

Hey guys hope everyone had a great weekend, Lets get back on the horse and get after it. We have …

Wednesday August 10, 2016 Thursday WOD

Hey guys great work today, we got another test for you. The 2000m Row we’ve done this about 2 mon…

Tuesday August 9, 2016 Wednesday WOD

Hey guys great work today, were going to switch it up a bit. Were going to do the Workout first t…

Monday August 8, 2016 Tuesday WOD

Hey guys great work today even in this crappy weather all day. Lets keep it rolling, see you all …

Sunday August 7, 2016 Monday WOD

Hey guys hope everyone had a great weekend, got another week of solid programming for you. This w…

Thursday August 4, 2016 Friday WOD

Hey guys great work on Helen way to crush your PR’s from a month ago, well work on some split jer…

Wednesday August 3, 2016 Thursday WOD

Awesome job on all the power clean guys, forms starting to look solid. Got a Benchmark workout fo…

Tuesday August 2, 2016 Wednesday WOD

Hey guys great job today on the workout, well probably pepper in some rowing/Assault bike interva…

Monday August 1, 2016 Tuesday WOD

Hey guys great job today on the Snatches and Toes to bar, i know its a bit high skilled but all y…

Sunday July 31, 2016 Monday WOD

Hey guys hope everyone had a nice and relaxing weekend, we have another week of great programming…

Thursday July 28, 2016 Friday WOD

Hey guys great job today on the Deadlifts and Bench today. Lets finish the week off with some squ…

Wednesday July 27, 2016 Thursday WOD

Awesome job on Nancy guys, everyone got a PR that showed up. Were going to max Bench Press and se…

Tuesday July 26, 2016 Wednesday WOD

Hey guys great work on the team workout, we got a Benchmark workout for you. Nancy, if you can do…

Monday July 25, 2016 Tuesday WOD

Hey guys way to push it today, got a partner workout for you. Try to find someone new you haven’t…

Sunday July 24, 2016 Monday WOD

Hey guys hope everyone had a great weekend, this will be our week to test our Lifts for a max. Tr…

Thursday July 21, 2016 Friday WOD

Hey guys way to crush this week, we did a decent amount of volume so well bring it down a bit. Le…

Wednesday July 20, 2016 Thursday WOD

Were hitting 3 mini workouts tomorrow, 3 tabatas they’ll be super fast and fun…See you all at t…

Tuesday July 19, 2016 Wednesday WOD

Way to crush todays workout guys, sorry it didn’t post for some reason but it was a solid burner….

Monday July 18, 2016 Tuesday WOD

hey guys way to crush it today, and for the 6:15pm class having to group up because we had too ma…

Sunday July 17, 2016 Monday WOD

Hey guys hope everyone had a great weekend, we have another week of awesome programming for you. …

Thursday July 14, 2016 Friday WOD

Hey guys after the 9am Saturday class well freestyle some of the Girls Gone RX workouts. If you’d…

Wednesday July 13, 2016 Thursday WOD

Great work today on the team workout guys, got another fast workout for you guys with some solid …

Tuesday July 12, 2016 Wednesday WOD

Great energy in here today guys, way to crush that workout and work on some skill work. We got an…

Monday July 11, 2016 Tuesday WOD

Hey guys great job today, way to crush some running fran. Lets keep it going, remember to drink t…

Sunday July 10, 2016 Monday WOD

Hey guys hope everyone had a great weekend, so This Saturday if you’re interested in doing Girls …

Wednesday July 6, 2016 Thursday WOD

Hey guys great work today, well have some acc. work for you as a strength then hit the workout. I…

Tuesday July 5, 2016 Tuesday WOD

Great Job today guys, we got another team workout so find a partner or well have someone here for…

Tuesday July 5, 2016 Tuesday WOD

Hey guys hope everyone had a great 4th of July weekend, lets get back on track and crush this wee…

Thursday June 30, 2016 Friday WOD

Great work today guys, we won’t have a strength like our usual friday. Were doing 2 short workout…

Wednesday June 29, 2016 Thursday WOD

Great Job today guys on the clean complex, the more you do them the better you’ll get. Reminder w…

Tuesday June 28, 2016 Wednesday WOD

Hey guys way to crush that workout, some REMINDERS well have a team workout this Saturday at 9am …

Monday June 27, 2016 Tuesday WOD

Hey guys great work today way to crush that chipper. With it being summer remember to rehydrate a…

Sunday June 26, 2016 Monday WOD

Hey guys hope everyone had a great weekend, we got some fun workouts for you this week. Saturday …

Thursday June 23, 2016 Friday WOD

Great work today guys, its friday try to make it in for some skill work and a Benchmark if you wa…

Wednesday June 22, 2016 Thursday WOD

Great work today guys, almost the weekend lets get after it. See you all at the BOX!

 

Tuesday June 21, 2016 Wednesday WOD

Awesome work today guys, BRING a tall sock for tomorrows workout. You’ll be doing some rope climb…

Monday June 20, 2016 Tuesday WOD

Hey guys great work today on the chipper, way to keep going when it started to suck. We have anot…

Sunday June 19, 2016 Monday WOD

Hey guys hope everyone had a great weekend, i know Summer started for most people and you’re supe…

Thursday June 16, 2016 Thursday WOD

Great Work today guys, got another team workout for you. Pick a partner and grind it out, See you…

Tuesday June 14, 2016 Wednesday WOD

Hey guys great work today, well have some technique for the Strength tomorrow so try and make it …

Monday June 13, 2016 Tuesday WOD

Hey guys way to crush todays workout, got another week of some grinders. See you all at the BOX!

Sunday June 12, 2016 Monday WOD

Hey guys hope everyone had a great weekend, and CONGRATS to Larry and Becky Hayden once again for…

Thursday June 9, 2016 Friday WOD

ITS FRIDAY, i know its almost the weekend if you can come in for some tech. work come on in and w…

Wednesday June 8, 2016 Thursday WOD

Great work today guys, see you all at the BOX!

 

SWOD: Single Leg RDL’s 3×8, Bent Rows…

Tuesday June 7, 2016 Wednesday WOD

Hey guys great work today, find a partner and lets crush this WOD. See you all at the BOX!

&nb…

Monday June 6, 2016 Tuesday WOD

Great job today guys, even with this rain you all can in and kicked some butt and got in a good s…

Monday June 6, 2016 Monday WOD

Hey guys were starting up a new strength cycle, if you can make it or can make up the strength on…

Thursday June 2, 2016 Friday WOD

Hey guys well be working on some snatches, if you hate them or love them try to make it in to per…

Wednesday June 1, 2016 Thursday WOD

Great Job on the 3 position Power Clean guys, we have a few more days before the weekend lets get…

Tuesday May 31, 2016 Wednesday WOD

Great job today guys, should feel a little sore tomorrow so well do mobility and light Power Clea…

Tuesday May 31, 2016 Tuesday WOD

Hope everyone had a wonderful holiday weekend. We had an awesome turn out yesterday for Memor…

Friday May 27, 2016 Friday WOD

Hey guys Memorial Day Murph is a few days away, well grill out and have a few drinks to celebrate…

Wednesday May 25, 2016 Thursday WOD

Great work on the team row and workout guys, remember to stretch and take care of your body befor…

Tuesday May 24, 2016 Wednesday WOD

Great work today guys, well kind of simmer it down before Murph nothing too crazy till then. The …

Monday May 23, 2016 Tuesday WOD

Great job everyone, those wall ball runs were no joke today. Lets keep it going this week till we…

Sunday May 22, 2016 Monday WOD

Hey guys hope everyone had a great weekend, we have 1 week before Murph. Invite your friends of f…

Thursday May 19, 2016 Friday WOD

Hey guys awesome job on the mile run today, remember those times because well be doing this again…

Wednesday May 18, 2016 Thursday WOD

Great work on the cleans guys, don’t forget to bring your running shoes. If you can’t run a mile …

Tuesday May 17, 2016 Wednesday WOD

Hey guys great work on the partner workout, well have some skill work on the Cleans for the stren…

Monday May 16, 2016 Tuesday WOD

Hey guys way to crush that Murph prep workout, we have a partner WOD so find a partner and lets g…

Monday May 16, 2016 Monday WOD

Hey guys hope everyone had a great weekend, Lets start the week off with a solid MURPH Prep. Brin…

Thursday May 12, 2016 Friday WOD

Great Job today on the Partner workout guys, Murph is less than 20 days away. Lets get after it, …

Wednesday May 11, 2016 Thursday WOD

Great Job today guys, don’t forget if you’d like a shirt or tank to pre-order your murph tees. Se…

Tuesday May 10, 2016 Wednesday WOD

Hey guys great work today, we have a mock up of the Murph Tees. If you’d like one ill have a sign…

Monday May 9, 2016 Tuesday WOD

Hey guys way to crush Mondays workout, good way to get back in the swing of things. We have anoth…

Sunday May 8, 2016 Monday WOD

 

Hey guys hope everyone had a great weekend and Mothers Day. Were slowly getting closer …

Wednesday May 4, 2016 Thursday WOD

Hey guys we got a bit of a longer workout, find a partner and lets get after it. See you all at t…

Tuesday May 3, 2016 Wednesday WOD

Hey guys great job on todays workout, way to crush it. We got another good one for you, see you a…

Monday May 2, 2016 Tuesday WOD

Hey guys great job on the longer workout today, way to crush it. Murph is only a month away by th…

Monday May 2, 2016 Monday WOD

Hey guys hope everyone had a great weekend, Well start the week off with a longer workout. Lets s…

Thursday April 28, 2016 Friday WOD

Hey guys great job this week, well start off with a Power Snatch EMOM. Then well hit some globo f…

Thursday April 28, 2016 Thursday WOD

Hey guys great work today on the workout, way to grind through it. See you all at the BOX!

&nb…

Tuesday April 26, 2016 Wednesday WOD

Great Job on the workout guys, way to crush it.  Well do some mobility and get after this workout…

Monday April 25, 2016 Tuesday WOD

Way to crush Jackie today guys, remember to write down that number because well be doing it again…

Monday April 25, 2016 Monday WOD

Hey guys hope everyone had a great weekend, got another week of awesome programming. See you all …

Thursday April 21, 2016 Friday WOD

Way to crush todays workout guys, we got some skill work for usual friday then a death by. If you…

Wednesday April 20, 2016 Thursday WOD

Great work today everyone, got another lil burner for you guys. Were slowly starting to prep for …

Tuesday April 19, 2016 Wednesday WOD

Great job on todays workout guys, lets get after it. See you all at the BOX!

 

SWOD: D…

Monday April 18, 2016 Tuesday WOD

Great job today guys, we got another burner for you. Lets slowly prep for Murph which will be her…

Sunday April 17, 2016 Monday WOD

Hey guys hope everyone had a great weekend, we have another week of awesome programming. Lets get…

Thursday April 14, 2016 Friday WOD

Great job on the team workout guys, Friday is usually weightlifting so well be working on some ov…

Wednesday April 13, 2016 Thursday WOD

Way to crush Grace guys, bunch of solid PR times. Remember to record your number and what weight …

Tuesday April 12, 2016 Wednesday WOD

Great work on the team chipper guys, well do another benchmark this week Grace. This is a fun fas…

Tuesday April 12, 2016 Tuesday WOD

Way to crush Helen and set some new PR’s guys, remember to write down your time and any scaling. …

Sunday April 10, 2016 Monday WOD

Hey guys hope everyone had a great weekend, its been exactly 3 months since we’ve done Helen. Let…

Thursday April 7, 2016 Friday WOD

Great work on todays workout guys, Friday well go back to weightlifting for a little bit. If you …

Thursday April 7, 2016 Thursday WOD

Great Job today guys, well have a nice lil lunger burner nothing crazy for this workout. Find a p…

Tuesday April 5, 2016 Wednesday WOD

Great job today guys, awesome turn out this evening. Lets crush it, see you all at the BOX!

&n…

Monday April 4, 2016 Tuesday WOD

Great Job today guys, remember to keep your back squat numbers. Lets keep this going, see you all…

Monday April 4, 2016 Monday WOD

Hey guys hope everyone had a great weekend, we have another great week of programming. We have a …

Thursday March 31, 2016 Friday WOD

Great Job on the 2000m row guys, write down that time somewhere because well come back to test th…

Thursday March 31, 2016 Thursday WOD

Hey guys great job today, well do some testing on the rower. We’ve done a 2k before for time, let…

Wednesday March 30, 2016 Wednesday WOD

Great Job today guys, well be slowly prepping for “Murph” which will be on Memorial day. We did i…

Tuesday March 29, 2016 Tuesday WOD

What a fun year this was during the OPEN, awesome atmosphere every week and amazing to see the ex…

Sunday March 27, 2016 Monday WOD

Hey guys remember Monday is the last day to do the OPEN workout, if you’d like to do it during op…

Friday March 25, 2016 Friday WOD

LAST OPEN CrossFit workout 16.5, who’s exited? Should be a fun one, lets all crush it till next y…

Thursday March 24, 2016 Thursday WOD

Great Job today guys, reminder well have the Last CrossFit OPEN workout announcement going on at …

Tuesday March 22, 2016 Wednesday WOD

Hey guys reminder well have the last OPEN announcement Thursday at the gym right at 8pm. Lets kee…

Tuesday March 22, 2016 Tuesday WOD

Great job today guys, as usual well have the viewing of the very last OPEN workout 16.5 Thursday …

Monday March 21, 2016 Monday WOD

Hey guys hope everyone had a great weekend, If you have not done 16.4 yet and want to do it let m…

Friday March 18, 2016 Friday WOD

Well this CF OPEN workout looks pretty fun right? This workout will have scaling for the deadlift…

Friday March 18, 2016 Thursday WOD

BIG NEWS AT CROSSFIT LENA, Paul and now Nicole Roberts just tied the knot today. If you see them …

Tuesday March 15, 2016 Wednesday WOD

Great work today guys, reminder well have our usual showing of the CrossFit OPEN Thursday night a…

Monday March 14, 2016 Tuesday WOD

Great job everyone on Mondays workout and also 16.3, congrats to everyone who got there first bar…

Sunday March 13, 2016 Monday WOD

Hey guys if you didn’t get to do 16.3 this week well have a make up day whenever you can get in. …

Friday March 11, 2016 Friday WOD

Alright 16.3 is here we did a decent amount of Power Snatches in the EMOM on Tuesday so we should…

Thursday March 10, 2016 Thursday WOD

Great Job today on the double workout guys, 16.3 will be announced at 8pm. Well have our usual sh…

Wednesday March 9, 2016 Wednesday WOD

Great work today guys, if you pre-ordered a sweat shirt don’t forget to pick them up. Well have 2…

Tuesday March 8, 2016 Tuesday WOD

Great Job today guys in class and to the insane people who tried it again and got a better score….

Monday March 7, 2016 Monday WOD

Hey guys hope everyone had a great weekend! If you’d like to redo 16.2 or attempt it for the firs…

Friday March 4, 2016 Friday WOD

Hey guys well this looks like a ton of fun, there will be scaling if you can’t do any of the move…

Thursday March 3, 2016 Thursday WOD

Hey guys Reminder well be showing 16.2 tomorrow night at 8pm. If you want to bring some goodies m…

Wednesday March 2, 2016

Great Job today guys, reminder well be watching the CF Open 16.2 Thursday night at 8pm. Right aft…

Tuesday March 1, 2016 Tuesday WOD

Great job today guys on finishing up with the OPEN workouts, got another awesome week of programm…

Monday February 29, 2016 Monday WOD

Hey guys way to freaking crush 16.1, remember you have till 8pm to submit your scores on Monday. …

Hey guys well the OPEN is here and coming in hot with a 20min AMRAP. With the lunges and barbells…

Thursday February 25, 2016 Thursday WOD

Hey guys great job today, reminder well be watching the Live OPEN workout after class it should s…

Wednesday February 24, 2016 Wednesday WOD

Great Job today on the Push Press guys, if you haven’t signed up for the OPEN do it now. Go to Ga…

Tuesday February 23, 2016 Tuesday WOD

Hey guys great job today on the workout, REMINDER the OPEN is just a few days away. Please don’t …

Monday February 22, 2016 Monday WOD

Hey Guys the CF OPEN will start Thursday night, well do all the Open workouts Friday and Saturday…

Friday February 19, 2016 Friday WOD

Hey guys so there won’t be a class on Saturday because well all be at the Battle Of The Boxes at …

Wednesday February 17, 2016 Thursday WOD

Great Job today guys, well be working on some accessory movements. Ill explain some of the moveme…

Wednesday February 17, 2016 Wednesday WOD

Great Job today guys, well be working on some barbell cycling as a strength. The OPEN is near and…

Monday February 15, 2016 Monday WOD

Hope everyone had a great Valentines Day and filled up on those Reese hearts. We have another gre…

Friday February 12, 2016 Friday WOD

Great work today guys, i have the mock up sweat shirts to try on the sizing. If you want one put …

Thursday February 11, 2016 Thursday WOD

Great Job on the hero workout guys, looked pretty tough but it was a fun one. Tomorrow well be ta…

Tuesday February 9, 2016 Wednesday WOD

 

Hey guys great work today, Matt from CrossFit Sarasota contacted me and asked if we cou…

Tuesday February 9, 2016 Tuesday WOD

Great Job on the workout today guys, it was a pretty tough one. Reminder we have a pretty good he…

Monday February 8, 2016 Monday WOD

Hope everyone had great Super Bowl weekend, lets get after it and burn off some of those beverage…

Thursday February 4, 2016 Friday WOD

Great Job on the team workout guys and the max Sumo deadlifts. Were going to switch it up this fr…

Wednesday February 3, 2016 Thursday WOD

great Job today guys, we have a team workout so find a partner or pick one and let them know toni…

Wednesday February 3, 2016 Wednesday WOD

Hey guys great job on the workout today, well be doing a benchmark with a twist. Were going to ad…

Tuesday February 2, 2016 Tuesday WOD

Great work on the Open workout guys, way to crush your old PR’s. If you’re doing the Battle Of Th…

Monday February 1, 2016 Monday WOD

Hey guys the CF OPEN is around the corner so well start prepping for that, If you haven’t signed …

Friday January 29, 2016 Friday WOD

Great Job on the burner today guys, try to come in so we can work on some weightlifting technique…

Wednesday January 27, 2016 Thursday WOD

Great Job today guys, we hit it pretty hard this week so well be doing a deload day. Awesome work…

Tuesday January 26, 2016 Wednesday WOD

Great Job on the comp. workout guys, the spots are all full for the mens division. I have 1-2 spo…

Monday January 25, 2016 Tuesday WOD

Great Job on the comp. workout guys, really fast times. We have another one looks like a fun one,…

Monday January 25, 2016 Monday WOD

Hey guys hope everyone had a great weekend, well be doing some of the individual Battle of the Bo…

Friday January 22, 2016 Friday WOD

Hey guys great Job today, well be doing the complex at the Battle of the boxes. The barbell compl…

Thursday January 21, 2016 Thursday WOD

Great job with todays WOD guys, got another movement to prep for in case it pops back up in the o…

Wednesday January 20, 2016 Wednesday WOD

Great Job today everyone, always fun to do team workouts to get after it. If you have any issues …

Tuesday January 19, 2016 Tuesday WOD

Hey guys got another fun workout, this time with teams of 2. Pick someone around the gym or someo…

Monday January 18, 2016 Monday WOD

Happy Monday everyone! Hope you enjoyed your weekend. I want to start off by saying Good Job to J…

Friday January 15, 2016 Friday WOD

Awesome work today guys, i know some of you hate doing these movements but come in and work on yo…

Thursday January 14, 2016 Thursday WOD

Hey guys great job today on the workout, cleans are starting to look really good. The CF Open is …

Wednesday January 13, 2016 Wednesday WOD

Awesome work today guys, great energy at the Gym. Well be working on some cleans and power cleans…

Monday January 11, 2016 Tuesday WOD

Great Job on Helen today guys, bunch of fast PRs. Got another great workout for you guys, see you…

Monday January 11, 2016 Monday WOD

Hey guys hope everyones weekend went well, were going to start this week off with a Benchmark. We…

Friday January 8, 2016 Friday WOD

Great Job on the team work out guy, well bring the volume down Friday with some bench and weightl…

Thursday January 7, 2016 Thursday WOD

Great Job on the team workout today guys, decided to do another one back to back. Half way throug…

Wednesday January 6, 2016 Monday WOD

Great Job on fran guys, bunch of PR’s and really really fast times. Tomorrow well be working on s…

Tuesday January 5, 2016 Tuesday WOD

hey guys great job on getting in the gym and getting after it on the new year. lets keep this up …

Sunday January 3, 2016 Monday WOD

Hey guys, hope everyone had a great New year! The past month was pretty hectic with holidays, sch…

Thursday December 31, 2015 Thursday WOD

Great job on todays workout guys, that was a tough one. Getting everyone prepped for the 2016 Cro…

Tuesday December 29, 2015 Wednesday WOD

Great Job everyone, regular schedule today. Thursday well only have a 6am, 9am, and open gym till…

Tuesday December 29, 2015 Tuesday WOD

Hey guys reminder well have Yoga at 7:15pm right after the evening class.

CLASS SCHEDULE for t…

Monday December 28, 2015 Monday WOD

Happy Monday Everyone! Hope you all enjoyed the holiday with your loved ones. Another great week …

Thursday December 24, 2015 Thursday WOD

Merry Christmas eve everyone, had a blast doing the 12 days of Xmas with the evening class. It wa…

Wednesday December 23, 2015 Wednesday WOD

Hey guys this is the same 12 days as last year, if you’ve never done this workout before and don’…

Tuesday December 22, 2015 Tuesday WOD

Hey guys i know schedules are super busy leading up to Xmas, but well have YOGA right after the 6…

Monday December 21, 2015 Monday WOD

Happy Monday! Hope you all had a great weekend. Thank you to everyone who came to the Christmas p…

Thursday December 17, 2015 Friday WOD

Hey guys reminder well only have the morning classes then OPEN GYM from 10am-4pm. If you need a w…

Thursday December 17, 2015 Thursday WOD

Great Job today guys, Well have a deload day nothing too crazy just to break a sweat. Reminder, w…

Wednesday December 16, 2015 Wednesday WOD

Great Job today, remember classes on friday will end after the 9am and well have open gym from 10…

Tuesday December 15, 2015 Tuesday WOD

Great Job on the Open workout guys, Reminder well have yoga right after the 6:15pm class and Frid…

Monday December 14, 2015 Monday WOD

Happy Monday! Hope you all had another great weekend. We have a good week ahead. Please see some …

Friday December 11, 2015 Friday WOD

Great Job on all the Deadlift PR’s everyone had some really solid numbers. Keep it up, See you al…

Thursday December 10, 2015 Thursday WOD

Hey guys time to test that max deadlift, we’ve hit a solid cycle of deads so lets see how many pe…

Wednesday December 9, 2015 Wednesday WOD

Hey guys no strength for tomorrows class because well be maxing out our deadlifts Thursday. See y…

Tuesday December 8, 2015 Tuesday WOD

Great Job today guys, reminder well have yoga right after the 6:15pm class so bring a yoga mat or…

Monday December 7, 2015 Monday WOD

Hope everyone had a great weekend! We have another great week planned. Reminder: Tuesday we have …

Thursday December 3, 2015 Friday WOD

Great Job today guys, If you’ve never done a cluster tomorrow will be a great day to come in. See…

Thursday December 3, 2015 Thursday WOD

Awesome work on the team workout guys, Well be doing a deload day. Just move around and break a s…

Wednesday December 2, 2015 Wednesday WOD

Great Job today, well be working on some Mobility and then doing a partner workout. Try to pick s…

Tuesday December 1, 2015 Tuesday WOD

Great Job everyone today on the squats and the WODS, we have another fun workout and will have yo…

Monday November 30, 2015 Monday WOD

Hey guys hope everyone had a great weekend and ready to get after it from the Holiday festivities…

Thursday November 26, 2015 Friday WOD

Happy Thanksgiving everyone! I hope you had a great day enjoying food and family time. This day i…

Wednesday November 25, 2015 Wednesday WOD

Hey guys great job today, well be doing lumberjack 20 with teams of 2. Pick a partner when you wa…

Tuesday November 24, 2015 Tuesday WOD

Hey guys way to crush todays partner WOD, Reminder on the new schedule this week. See you all at …

Monday November 23, 2015 Monday WOD

Hey guys hope everyone had a great weekend, we have some class time changes due to the holiday th…

Friday November 20, 2015 Friday WOD

SWOD: Overhead Squats

WOD: Death by Burpee and Thruster

MIN 1: Perform 1 Burpee then 1 Thru…

Thursday November 19, 2015 Thursday WOD

Awesome work on that team chipper, tons of people and great atmosphere guys. Well tone it down fo…

Wednesday November 18, 2015 Wednesday WOD

Great Job today guys, well be doing a Partner WOD. Pick someone tag someone or just show up and a…

Tuesday November 17, 2015 Tuesday WOD

Great Job today guys, well be doing one of the Open Workouts for class. This is a fast fun workou…

Monday November 16, 2015 Monday WOD

Happy Monday everyone! Hope you all enjoyed your weekend. We had a great time up in Orlando w…

Friday November 13, 2015 Friday WOD

Great Job guys, reminder no class this Saturday. See you all at the BOX!

 

SWOD: Hang …

Thursday November 12, 2015 Thursday WOD

Hey guys way to crush todays chipper, today will be deload with teams of 2 in the workout. Split …

Wednesday November 11, 2015 Wednesday WOD

Hey guys a few reminders, We have a Group of us going to a CrossFit Comp. in Orlando this weekend…

Tuesday November 10, 2015 Tuesday WOD

Great Job on the workout guys, way to crush it. Well have Yoga right after the 6:15pm class so if…

Monday November 9, 2015 Monday WOD

Hope everyone had a great weekend, Get ready to sweat out the weekend festivities. This week well…

Friday November 6, 2015 Friday WOD

Great Job on the deadlift and workout guys, Well be working on some Split Jerks everyones favorit…

Thursday November 5, 2015 Thursday WOD

Awesome work on the chipper today guys not as bad as you thought huh? Well have Yoga at 7:15pm ri…

Wednesday November 4, 2015 Wednesday WOD

Great Job today on the workout and strength guy, This is one of the workouts for Iron Curtain. On…

Tuesday November 3, 2015 Tuesday WOD

Great Job today guys way to crush those PR’s on the Front Squat. Wednesday well be doing the chip…

Monday November 2, 2015 Monday WOD

Happy Monday! Hope you all had a fun, safe Halloween weekend. We have another great week ahead, s…

Friday October 30, 2015 Friday WOD

Great Job today guys, well be working on some weightlifting as usual every Friday. If you can mak…

Thursday October 29, 2015 Thursday WOD

Great job today guys, reminder well have yoga at 7:15pm right after the evening class. If you can…

Wednesday October 28, 2015 Wednesday WOD

Great Job on jackie today guys, there was tons of really fast times on the board. If you went all…

Monday October 26, 2015 Tuesday WOD

Great Job today guys awesome energy at the gym, Well be finding a Max on Push Press along with do…

Monday October 26, 2015 Monday WOD

Hope everyone had a great weekend and ready for the weekday grind. See you all at the BOX!

&nb…

Thursday October 22, 2015 Friday WOD

Happy Friday everyone! We had a great week, hope you all have a great weekend. Reminder, we will …

Wednesday October 21, 2015 Thursday WOD

Hey guys hope everyone is having a great week so far, and getting familiar with some of the new c…

Wednesday October 21, 2015 Wednesday WOD

Great Job today guys, in the next few days you will see some different coaches leading the classe…

Tuesday October 20, 2015 Tuesday WOD

Great Job on the Monday chipper guys, told you it wasn’t as bad as you thought. See you all at th…

Monday October 19, 2015 Monday WOD

 

Hope everyone had a great weekend, got another awesome week of Programming. See you all…

Friday October 16, 2015 Friday WOD

Great Job today guys, today were working on some weightlifting. Nothing crazy because of the work…

Thursday October 15, 2015 Thursday WOD

Great Job on that chipper guys, today will be a reload day to work on some accessories at a moder…

Wednesday October 14, 2015 Wednesday WOD

Great Job today, some of you probably saw a few people doing this workout last week or this for t…

Tuesday October 13, 2015 Tuesday WOD

 

Great Job today guys, a few reminders we won’t have Yoga this week on Thursday. Also, w…

Sunday October 11, 2015 Monday WOD

Happy Monday Everyone! Hope you all have had a wonderful weekend. We have another great week of p…

Thursday October 8, 2015 Friday WOD

Great Job on the rowing guys, We haven’t done a “Death By” in a while. Don’t be intimidated by th…

Thursday October 8, 2015 Thursday WOD

Great Job on the Chipper today guys, Well have Yoga as always at 7:15pm. The Strength well have t…

Wednesday October 7, 2015 Wednesday WOD

Great Job today guys, tons of fast times on Annie. The workout you have coming up you’ll have to …

Tuesday October 6, 2015 Tuesday WOD

Great job on the front squats today guys, pausing adds a fun little twist to it. Got a fast Bench…

Sunday October 4, 2015 Monday WOD

 

Hey guys hope everyone had a great weekend, and is ready to get back at it. This week w…

Friday October 2, 2015 Friday WOD

Awesome work everyone and for the people to come in and make up Nancy. Well be working on some mo…

Thursday October 1, 2015 Thursday WOD

Great job everyone today, If you guys missed out on Nancy you’ll get a chance to make it up  to w…

Wednesday September 30, 2015 Wednesday WOD

SWOD: Sumo Deadlifts

WOD; 3 ROUNDS

40 seconds on 20 second break

Ball Slams

Sit Ups

Tuesday September 29, 2015 Tuesday WOD

Great Job on the squats and WOD today guys, don’t feel intimidated about this workout. Well have …

Sunday September 27, 2015 Monday WOD

Hope you had a good weekend guys, got a solid week of programming so try to make it in. Well also…

Thursday September 24, 2015 Friday WOD

great job today guy, today will be focused on weightlifting and getting comfortable pulling yours…

Thursday September 24, 2015 Thursday WOD

Great job everyone on the Chosen challenge, we raised over $300 as a gym. Thats awesome guys, and…

Wednesday September 23, 2015 Wednesday WOD

Happy Wednesday! Just a reminder that tomorrow we will be doing the benefit WOD for Adaptive Fami…

Monday September 21, 2015 Tuesday WOD

Great job today guys, awesome on the squats. Looks like the Team row is back, pick a partner and …

Sunday September 20, 2015 Monday WOD

Hey guys hope everyone had a great weekend, some announcements for this week. Well be doing a Fun…

Friday September 18, 2015 Friday WOD

Great job on all the cleans today guys, see you all Tomorrow at the BOX!

 

SWOD: 10 Mi…

Thursday September 17, 2015 Thursday WOD

 

Happy Thursday! Great job this week..keep up the good work. We have new protein ava…

Wednesday September 16, 2015 Wednesday WOD

Hey guys great Job today, the Strength will be teams of two rowing and some Bulgarian Split Squat…

Tuesday September 15, 2015 Tuesday WOD

Great Job today guys, Remember we have Yoga on Thursday after class so bring a friend if you’d li…

Friday September 11, 2015 Friday WOD

yup thats right Burpees, so ill see ALL of you tomorrow. See you at the BOX!

 

SWOD: F…

Thursday September 10, 2015 Thursday WOD

Great Job on all the Presses today guys, Remind well have Yoga at 7:15pm. Also, we won’t have cla…

Wednesday September 9, 2015 Wednesday WOD

Great Job today on all the PRs guys, bunch of weights on those Back Squats. See you all Tomorrow …

Monday September 7, 2015 Tuesday WOD

Hope everyone had a great long Labor Day weekend. Well be testing out our lifts this week so try …

Sunday September 6, 2015 Monday WOD

hey guys hope everyone is having a great Labor Day weekend. Were only going to have one class tom…

Friday September 4, 2015 Friday WOD

Hey guys reminder well only have 1 class on Labor Day weekend it’ll either be 8am or 9am and the …

Wednesday September 2, 2015 Thursday WOD

Hey guys this weeks programming has been killer, Remember we have Yoga Thursday right at 7:15pm. …

Tuesday September 1, 2015 Wednesday WOD

Great Job today guys great atmosphere tonight, keep it going. See you all at the BOX!

 

Tuesday September 1, 2015 Tuesday WOD

Great Job today guys, this week were hitting heavy Doubles and well MAX out next week so try to m…

Monday August 31, 2015 Monday WOD

It may rain tomorrow but well still be Open, so if its not raining too hard and you want to make …

Thursday August 27, 2015 Friday WOD

Great Job today guys, Well be working on some weightlifting like always on Fridats. Try to get in…

Thursday August 27, 2015 Thursday WOD

Great job on the chipper guys, Today well have a deload day from this hard week. Well have yoga a…

Tuesday August 25, 2015 Wednesday WOD

Great Job everyone on grace and the run, got another great day of programming. See you all at the…

Tuesday August 25, 2015 Tuesday WOD

Great job everyone and awesome atmosphere today, hope everyone got in the swing of things with ba…

Sunday August 23, 2015 Monday WOD

Hope you all had a great weekend. We have another great week of programming, looking forward to s…

Friday August 21, 2015 Friday WOD

Great Job everyone today, remember we have 1 class at 9am on Saturday and Open Gym from 10am-12pm…

Tuesday August 18, 2015 Wednesday WOD

Great Job today guys, see you all tomorrow. Remember Yoga will be this Thursday at 7:15pm. See yo…

Monday August 17, 2015 Tuesday WOD

Great Job on the Squats and 13.4 guys, remember your score because we might be doing again soon…..

Monday August 17, 2015 Monday WOD

 

 

 

 

SWOD: Back Squats

WOD: 2013 Crossfit Open WOD

1…

Friday August 14, 2015 Friday WOD

Hey guys great job today, we have some Tanks for the ladies guys will come in a few weeks. Wh…

Thursday August 13, 2015 Thursday WOD

hey guys so GYM will be closed on Saturday for the “Girls Gone RX” at CrossFit Bradenton. We have…

Wednesday August 12, 2015 Wednesday WOD

Great work today guys, see you all at the BOX!

 

SWOD: Power Snatch

WOD:  5 Min AMR…

Tuesday August 11, 2015 Tuesday WOD

Great Job today guys, remember yoga on Thursday night at 7:15pm. Also, the Gym will be closed on …

Monday August 10, 2015 Monday WOD

Happy Monday! Hope you all had a great weekend. We have an awesome week ahead, so make sure you a…

Friday August 7, 2015 Friday WOD

Great Job on the deadlift and WOD guys, well be working on some Weightlifting to get those Snatch…

Wednesday August 5, 2015 Thursday WOD

Great Job today guys, Yoga will be Held right after class at 7:15 so bring a mat or towel. See yo…

Wednesday August 5, 2015 Wednesday WOD

See you all Tomorrow for a Team Workout, pick someone new and have some FUN with this. Also, …

Tuesday August 4, 2015 Tuesday WOD

Great job on the squats and metcon today guys, tomorrow well try out elizabeth. See you all at th…

Monday August 3, 2015 Monday WOD

Happy Monday! Hope you all had a wonderful weekend. We have another great week programmed so make…

Friday July 31, 2015 Friday WOD

Great job today guys and awesome turn out for Yoga try not to miss it next week. See you all at t…

Wednesday July 29, 2015 Thursday WOD

Hey guys remember Yoga will be Tomorrow at 7:15 try and make it for some active recovery, see you…

Tuesday July 28, 2015 Wednesday WOD

Great Jobs guys, Tomorrow Ryan will be here for open gym from 4-5 to work on any kind of Weightli…

Monday July 27, 2015 Tuesday WOD

Great job today, see you all tomorrow and again Yoga will be Thursday night as always. See you al…

Monday July 27, 2015 Monday WOD

Hope everyone had a great weekend, the Top Golf  outing was a hit thanks to Nicole Mosquera for s…

Friday July 24, 2015 Friday WOD

SWOD: Clean pull + Clean

WOD: 12 Min EMOM

EVEN: Hang Power Clean

ODD: 5 Box Jumps

**P…

Wednesday July 22, 2015 Thursday WOD

Remember those PR’s guys well be coming back to these lifts soon, Yoga will be tonight (Thursday)…

Tuesday July 21, 2015 Wednesday WOD

Awesome Job on all the PR guys, remember Yoga Thursday right after the 6:15pm class. See you all …

Monday July 20, 2015 Tuesday WOD

Great job on all the Back Squat PR’s guys, remember were testing this week so try to get in here….

Monday July 20, 2015 Monday WOD

Hey guys this week will be test week so try to make everyday to know your max lifts. See you all …

Friday July 17, 2015 Friday WOD

Hey guys great job today, reminder we are having class at 9am Saturday. Bring a friend if you’d l…

Wednesday July 15, 2015 Thursday WOD

Awesome work today guys, remember yoga will be held at 7:15pm so bring a towel or yoga mat and so…

Tuesday July 14, 2015 Wednesday WOD

See you all Tomorrow, yup its snatches and a easy chipper…

 

SWOD: Snatch

WOD: 16…

Tuesday July 14, 2015 Tuesday WOD

Great Job today guys, see you all at the Box!

 

SWOD: Thrusters

WOD: For Time

10…

Monday July 13, 2015 Monday WOD

Happy Monday! Hope you all had another great weekend. We have another great week ahead, so make s…

Friday July 10, 2015 Friday WOD

Great work this week guys, and remember we have a Saturday class at 9am come on by or hit up some…

Wednesday July 8, 2015 Thursday WOD

Happy Thursday! We have had a great week this far, let’s keep it up. Reminder we have Yoga tonigh…

Wednesday July 8, 2015 Wednesday WOD

Hey Guys our neighbors just got a brand new shipment of Nano 5.0s for both men and women and …

Monday July 6, 2015 Tuesday WOD

Great Job today guys, keep on grinding. As usual well have Yoga on Thursday, so if you want to br…

Monday July 6, 2015 Monday WOD

Happy Monday! Hope you al had a wonderful holiday weekend enjoying the beautiful weather. We have…

Friday July 3, 2015 Friday WOD

Hey guys great job this week! Yoga was another great success. With the majority of you all off wo…

Thursday July 2, 2015 Thursday WOD

Happy Thursday Everyone! This has been a good deload week. Just a few reminders…

 

W…

Tuesday June 30, 2015 Wednesday WOD

SWOD: Snatch

WOD: 12Min AMRAP

1 Rope Climb

10 Box Jumps

20 Hollow Rocks

30 Dou…

Monday June 29, 2015 Tuesday WOD

few announcements guys, well be closed on Saturday and Yoga will be on Thursday at 7:15pm. See yo…

Sunday June 28, 2015 Monday WOD

Hey guys looking forward to seeing everyone at the gym this week! First, just a few reminders… …

Friday June 26, 2015 Friday WOD

Hey guys if you missed out on Yoga thats okay, we’ll be doing it every Thursday at 7:15pm. It…

Thursday June 25, 2015 Thursday WOD

Awesome job on the PRs guys, so tomorrow is Bench and also Yoga right after the 6:15pm class so b…

Tuesday June 23, 2015 Wednesday WOD

More PR’s keep up the good work guys. Remember yoga will be at 7:15 Thursday night right after cl…

Monday June 22, 2015 Tuesday WOD

Great Job on all the Front Squat PRs, lets keep it raining Gainz till the end of this week. Also …

Monday June 22, 2015 Monday WOD

Happy Monday everyone! Hope you had another great weekend. We had a lot of people rep…

Thursday June 18, 2015 Friday WOD

Great Job today guys, remember we have a 9am class Saturday usually a Team WOD so come on by. See…

Wednesday June 17, 2015 Thursday WOD

 

 

 

Great Job today guys for showing up and doing it nothing harder tha…

Tuesday June 16, 2015 Wednesday WOD

 

 

Hey guys Ryan will be coaching the OPEN GYM at 3:30pm-4:30pm today (Wednesday…

Monday June 15, 2015 Monday WOD

Happy Monday! Hope you all had a wonderful weekend. Thank you to everyone who came to the Oly Sem…

Thursday June 11, 2015 Friday WOD

One more WOD till the weekend so try to come in and work on your weakness. I know some of you pro…

Wednesday June 10, 2015 Thursday WOD

Great job today guys on the cleans a bunch of improvement, see you all tomorrow at the BOX!

&n…

Tuesday June 9, 2015 Wednesday WOD

Great Job everyone today, see you all Tomorrow! Remember ryan will be hosting a weightlifting…

Tuesday June 9, 2015 Tuesday WOD

Hey guys this is Ryan Borges 62kg Weightlifter that will be coaching at CrossFit Lena for the…

Monday June 8, 2015 Monday WOD

Happy Monday. Hope you all had a wonderful weekend. Today starts our new 4 week strength cycle wi…

Thursday June 4, 2015 Friday WOD

Great Job everyone on all the PR’s, like always fridays will be weightlifting days. Don’t ski…

Wednesday June 3, 2015 Thursday WOD

Great Job everyone, remember to keep all your PR numbers. Well be using the % from them starting …

Tuesday June 2, 2015 Wednesday WOD

 

 

SWOD: Find a 1RM Clean

WOD: 4RFT

1 Rope Climb

8 Jumping Lunges

Tuesday June 2, 2015 Tuesday WOD

Happy Tuesday! Hope you all enjoyed that WOD yesterday. You can thank Colton for that one. Remind…

Monday June 1, 2015 Monday WOD

 

This has been one eventful weekend. We attended a competition in St. Pete. Dave and…

Thursday May 28, 2015 Friday WOD

 

Happy Friday! Hope you all have had a good week. This week has been a bit of a reco…

Wednesday May 27, 2015 Thursday WOD

SWOD: Snatch Deadlift

WOD: For Time

30 Double Unders

10 Wallballs

25 dubs

15 Wallb…

Tuesday May 26, 2015 Wednesday WOD

Hey guys Saturday we will not have classes because well be at a comp. in St. Pete called WOD JAMZ…

Tuesday May 26, 2015 Tuesday WOD

 

Happy Tuesday! What an awesome day yesterday was. We had a great group, awesome of …

Monday May 25, 2015 Monday WOD

Happy Monday, and Memorial Day everyone! Today we will be doing a tribute Hero WOD in honor of al…

Friday May 22, 2015 Friday WOD

Hey guys Monday is Memorial Day Murph we will have one class at 9am. Well be grilling and hanging…

Wednesday May 20, 2015 Thursday WOD

Hey guys so its Nicks Birthday (tomorrow) today so at the 6:15pm class well be doing a WOD he…

Tuesday May 19, 2015 Wednesday WOD

 

Someone say PARTNER WOD, yup.

SWOD: Bench Press

WOD: For Time

Partners of …

Monday May 18, 2015 Tuesday WOD

 

 

 

Great job everyone today, see you all tomorrow. Remember we have a …

Monday May 18, 2015 Monday WOD

 

 

Hey guys hope everyone had a great weekend and ready for Murph which will…

Friday May 15, 2015 Friday WOD

Great job on all the Deadlift PR’s remember to keep track of it. Also we won’t be having the 5pm …

Wednesday May 13, 2015 Thursday WOD

Happy Thursday! This has been a great week of PR’s. So proud of you all, you can really see the h…

Tuesday May 12, 2015 Wednesday WOD

 

 

SWOD: Power Clean Tech. Work

WOD: For Time

10 Power Cleans

10 Burpee…

Monday May 11, 2015 Tuesday WOD

Great Job today guys, tons of PR’s. Remember to write those PR’s down somewhere, because well be …

Monday May 11, 2015 Monday WOD

 

 

 

Hey guys hope you all had a great weekend! A few announcements,…

Thursday May 7, 2015 Friday WOD

Great Job today guys, see you all tomorrow for some Weightlifting.

 

SWOD: Front Squat…

Wednesday May 6, 2015 Thursday WOD

 

 

 

 

 

Great Job on the partner WOD today guys, se…

Wednesday May 6, 2015 Wednesday WOD

Happy Humpday everyone. Hope you enjoyed your Cinco de Mayo. Today we will be having a fun pa…

Monday May 4, 2015 Tuesday WOD

Hey Guys great job today with Annie. Annie is another Benchmark WOD, so make sure you write down …

Monday May 4, 2015 Monday WOD

Happy Monday! Hope you all enjoyed your weekend. Thank you to everyone who came for the muscle up…

Thursday April 30, 2015 Friday WOD

 

SWOD: High Hang Snatch+Hang Snatch

WOD: 8 Mins to establish a heavy Snatch for the d…

Thursday April 30, 2015 Thursday WOD

Happy Thursday everyone! A great week so far this week, lets finish strong. Just a few update…

Monday April 27, 2015 Tuesday WOD

Happy Tuesday! A great first day back yesterday. It is awesome to see you all put some big number…

Monday April 27, 2015 Monday WOD

Happy Monday! Hope you all had a wonderful weekend. We have another great week ahead so make sure…

Thursday April 23, 2015 Friday WOD

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

SWOD: High Hang Clean+Front Squat

WOD: 8Mins to…

Wednesday April 22, 2015 Thursday WOD

SWOD: Deadlift

WOD: Double Tabata

Burpees

Double Unders

Tuesday April 21, 2015 Wednesday WOD

 

 

 

Awesome job on Grace guys. Keep track of your Benchmark times a…

Monday April 20, 2015 Tuesday WOD

 

Great job today guys! See you all tomorrow for my favorite Benchmark GRACE.

SWOD…

Monday April 20, 2015 Monday WOD

Hope you all had a wonderful weekend! It was a nice couple of days outside, I would encourage eve…

Thursday April 16, 2015 Friday WOD

Happy Friday! Hope you all have had a good week. As always, today we will be working on barbell w…

Wednesday April 15, 2015 Thursday WOD

Happy Thursday! Great job so far this week. Lets finish this week off strong. Reminder that Frida…

Tuesday April 14, 2015 Wednesday WOD

 

 

Happy Wednesday everyone! Another great week thus far. I am really proud …

Monday April 13, 2015 Tuesday WOD

Great Job everyone today, see you all tomorrow to get after it.

 

SWOD: Press

W…

Sunday April 12, 2015 Monday WOD

Happy Monday everyone! Hope you all had another wonderful weekend. We have another great week of …

Thursday April 9, 2015 Friday WOD

 

 

 

 

Hey guys, weightlifting Fridays are back! These are g…

Wednesday April 8, 2015 Thursday WOD

Happy Thursday! Great week this week. We did two tough Benchmarks, an you all crushed it. Make su…

Tuesday April 7, 2015 Wednesday WOD

Hey guys! Another awesome Benchmark WOD today. Make sure you try and get to the gym, because we w…

Monday April 6, 2015 Tuesday WOD

 

Happy Tuesday everyone! You all did great yesterday. In my opinion Helen, when done…

Monday April 6, 2015 Monday WOD

Now with the CF Open being over, and doing a deload week last week, we’ll actually get to start a…

Friday April 3, 2015 Friday WOD

Happy Friday everyone! Today we will be working on barbell technique, specifically the snatch. Th…

Thursday April 2, 2015 Thursday WOD

Happy Thursday everyone! Has been another great week. We have taken some time this week to really…

Tuesday March 31, 2015 Wednesday WOD

 

 

SWOD: Bent Rows 3×8 and Bulgarian Split Squats 3×6

WOD: 30-20-10

DB Sna…

Monday March 30, 2015 Tuesday WOD

SWOD: Push Press 3×5 working weight

WOD: 5RFT

1 Rope Climb

6 Box Jumps (24″/20″)

9 KB…

Monday March 30, 2015 Monday WOD

Hey guys, I hope you all had a wonderful weekend. The CF OPEN is officially over. I am so proud o…

Friday March 27, 2015 Friday WOD

Happy Friday! Last night was the announcement of the last Open WOD. It has been a great couple of…

Wednesday March 25, 2015 Thursday WOD

Hope everyone had a great week! Tonight will finally be the announcement of the last Open WOD at …

Tuesday March 24, 2015 Wednesday WOD

SWOD: Front Squats

WOD: For Time

3-6-9-12-15

Thrusters (95lb./65lb)

Bar Facing Burpees

Tuesday March 24, 2015 Tuesday WOD

SWOD: RDL’S

WOD: 9Min Amrap

20 Double Unders

20 Sit ups

10 Kb Swings

10 Ball Slams…

Monday March 23, 2015 Monday WOD

Happy Monday everyone! Hope you had a wonderful weekend. We had an awesome turn out on Saturday. …

Friday March 20, 2015 Friday WOD

Happy Friday! Below is the 4th workout in the 2015 CrossFit Open. Reminder we are having CrossFit…

Wednesday March 18, 2015 Thursday WOD

Happy Thursday everyone! What a great week. We will be watching the CrossFit Open announcement fo…

Tuesday March 17, 2015 Wednesday WOD

Happy Wednesday! Hope you all had a great St. Patrick’s day. Reminder about this Saturday, we wil…

Monday March 16, 2015 Tuesday WOD

Hey guys, what a great end to 15.3 today! You all continue to impress, keep up the good work. Thi…

Monday March 16, 2015 Monday WOD

Happy Monday everyone! Hope you all had a wonderful weekend. We have another great week ahead, lo…

Friday March 13, 2015 Friday WOD

Happy Friday Everyone! Today is 15.3 of the CrossFit Open. If you plan on coming in Saturday, sti…

Wednesday March 11, 2015 Thursday WOD

Hey guys with the OPEN WODS coming Friday and Saturday, today won’t be crazy hard or going “HAM”….

Tuesday March 10, 2015 Wednesday WOD

SWOD: Single Leg RDL’s with barbell

WOD: 4 RFT

5 Deadlifts

Monday March 9, 2015 Tuesday WOD

Happy Tuesday everyone! Great job to everyone who completed 15.2 for the first time yesterday, or…

Monday March 9, 2015 Monday WOD

Happy Monday! Hope you all enjoyed your weekend. It was nice throwing down with Rack Star CrossFi…

Friday March 6, 2015 Friday WOD

 

SWOD: Snatch tech. work + Overhead Squat

WOD: CrossFit Open 15.2

Every 3 minute…

Thursday March 5, 2015 Thursday WOD

Happy Thursday everyone! Just a reminder we will be staying and watching the announcement of …

Wednesday March 4, 2015 Wednesday WOD

Happy Wednesday everyone! Hope you all are having a great week. Just a couple things coming up, s…

Tuesday March 3, 2015 Tuesday WOD

Another great day at the box yesterday! So proud of everyone who completed 15.1 for the first tim…

Monday March 2, 2015 Monday WOD

Happy Monday Everyone! Hope you all enjoyed your weekend. We had a great turn out on Saturday to …

Friday February 27, 2015 Friday WOD

Happy Friday, and first official day of the 2015 CrossFit Open. Thank you to everyone who stopped…

Thursday February 26, 2015 Thursday WOD

SWOD: Overhead Squats

WOD: For Time

20-15-10-5

Ball Slams

Wallballs

Med ball twist…

Wednesday February 25, 2015 Wednesday WOD

Happy Wednesday guys! Just a reminder the deadline to sign up for the CrossFit Open is tomorrow! …

Tuesday February 24, 2015 Tuesday WOD

Hey Guys, don’t forget to sign up for the CF OPEN! It starts this week, you must register by Thur…

Monday February 23, 2015 Monday WOD

Happy Monday everyone! We had a great time at The Battle of the Boxes. Everyone who participated …

Friday February 20, 2015 Friday WOD

Great job today guys, bunch of PRs on the deadlifts. Remember there will be NO CLASSES SATURDAY, …

Thursday February 19, 2015 Thursday WOD

SWOD: Deadlift

WOD: CrossFit Open 12.5  https://www.youtube.com/watch?v=l1966DWtKQY7 Min. Ladd…

Wednesday February 18, 2015 Wednesday WOD

Hey guys don’t forget to sign up for the CrossFit Open at Games.CrossFit.com. The Open Workout wi…

Tuesday February 17, 2015 Tuesday WOD

Great Job Everyone who PR’ed today! It is so exciting to see how far you all have progressed alre…

Monday February 16, 2015 Monday WOD

Hey there everyone! Hope you all had a wonderful weekend. We have an exciting week this week at t…

Friday February 13, 2015 Friday WOD

 

 

SWOD: 12 Mins to Establish a Heavy Clean… “Squat Clean”

 

https:…

Thursday February 12, 2015 Thursday WOD

SWOD: Deadlifts

WOD: 3RFT

20 Sit Ups

15 Slam balls

20 Hollow Rocks

15 Back Ext.

Wednesday February 11, 2015 Wednesday WOD

 

 

SWOD: Mobility and Power Clean tech. work

https://www.youtube.com/watch?v=…

Tuesday February 10, 2015 Tuesday WOD

 

SWOD: Press

WOD: For Time

2 Rounds of Cindy ( 1 Round Of Cindy is 5 Pull Ups, 10 …

Monday February 9, 2015 Monday WOD

Happy Monday! Hope everyone enjoyed their weekend. Thank you to everyone who came out Saturday to…

Friday February 6, 2015 Friday WOD

Happy Friday Everyone! Hope you all enjoyed this week. Today we will be working on Snatch techniq…

Thursday February 5, 2015 Thursday WOD

 

SWOD: Mobility

Handstand Hold on wall or Wall Walks

Hollow Rocks Into Hollow …

Wednesday February 4, 2015 Wednesday WOD

 

SWOD: Deadlift

WOD: CrossFit Open WOD 13.2

10 MIN AMRAP

5 Shoulder To Overhead…

Tuesday February 3, 2015 Tuesday WOD

 

 

Hey guys, remember this Saturday we won’t have a 9am class here, we will …

Monday February 2, 2015 Monday WOD

Hope everyone had a great weekend, and enjoyed celebrating the Super Bowl with food and drinks, b…

Friday January 30, 2015 Friday WOD

Happy Friday everyone! What a great week. So proud of all your hard work. As usual, today will be…

Thursday January 29, 2015 Thursday WOD

SWOD: RDL’s

WOD: 30 Toes to Bar Buy In, then

4 ROUNDS OF

20 wallballs

30 double under…

Wednesday January 28, 2015 Wednesday WOD

 

SWOD: Bent Rows 4×8

Bulgarian Split Squats 4×6

WOD: 7 Minutes of Burpees on 6…

Tuesday January 27, 2015 Tuesday WOD

SWOD: Rope Climb Tech. Work (Bring Tall Socks)

WOD: 14MIN AMRAP

1 Rope Climb

10 Box Jump…

Sunday January 25, 2015 Monday WOD

Hope everyone had a great weekend, well take a week off of our usual strength cycle and will get …

Friday January 23, 2015 Friday WOD

SWOD: Snatch High Pull

https://www.youtube.com/watch?v=LgEq6nHK9yE    (if you have 7 Minutes w…

Thursday January 22, 2015 Thursday WOD

Hey guys! Great job on that work out yesterday. You all crushed it. We are so proud of how far ea…

Wednesday January 21, 2015 wednesday WOD

SWOD: Hang Clean ( 7 mins to establish a heavy set of 2)

WOD: 3RFT (12min cap)

15 burpees…

Tuesday January 20, 2015 Tuesday WOD

Hey guys schedule will go back to normal starting today, hope everyone had a great weekend. If an…

Monday January 19, 2015 Monday WOD

SWOD: Back squat

WOD: 21-15-9

Kb swings

Burpees

Friday January 16, 2015 Friday WOD

SWOD: clean tech. Work

WOD: 10min EMOM

EVEN mins: 2 cleans

ODD mins: 10 ring dips

 

Thursday January 15, 2015 Thursday WOD

Hi there everyone! Just a reminder, we will have a guest coach tonight, Friday and Saturday. Kevi…

Wednesday January 14, 2015 Wednesday WOD

Happy Wednesday! Hope you all are feeling good after doing that Open workout yesterday. We are ve…

Tuesday January 13, 2015 Tuesday WOD

Hi guys! Exciting news, we got our first order of T-Shirts in. We have Men’s Tees and Women’s Tan…

Monday January 12, 2015 Monday WOD

Hi everyone, hope you all had a wonderful weekend! This week we will have a few changes so please…

Friday January 9, 2015 Friday WOD

SWOD: Split Jerk technique

WOD: 10min EMOM

2 Power Cleans

1 split jerk

Thursday January 8, 2015 Thursday WOD

Happy Thursday everyone. Hope you all have had a good week. We know some people may be a bit …

Wednesday January 7, 2015 Wednesday WOD

SWOD: Bent rows 4×8

good mornings 4×6

WOD: 21-15-9

Front squats

Burpees over bar

B…

Tuesday January 6, 2015 Tuesday WOD

SWOD: Press

WOD: 5RFT

20 KB swings

10 box jumps

200M run

Monday January 5, 2015 Monday WOD

Hope everyone had a great weekend and is ready to get back on the grind of eating well and stayin…

Friday January 2, 2015 Friday WOD

Hope you all had a great New Year! We are looking forward to a great 2015. Class times will be ba…

Wednesday December 31, 2014 Wednesday WOD

Happy New Years Eve everyone! Please be safe tonight. Reminder we only have class at 6 am and 9 a…

Tuesday December 30, 2014 Tuesday WOD

Happy Tuesday everyone! Today we will be going over a movement that isn’t covered too often, so b…

Monday December 29, 2014 Monday WOD

Hope you all had a wonderful time with  your friends and family! This week classes will still be …

Thursday December 25, 2014 Friday WOD

Hope everyone had a great Christmas! We will only have a 9 am class tomorrow. Feel free to stay a…

Tuesday December 23, 2014 Tuesday WOD

Happy Tuesday everyone! Great job on those back squats yesterday, we had a ton of people PR! Plea…

Monday December 22, 2014 Monday WOD

Hope everyone had a great weekend! We are looking forward to seeing you all this week. This Wedne…

Friday December 19, 2014 Friday WOD

SWOD: Power Clean Tech. work

WOD: 12 Min EMOM

EVEN: 3 Power Cleans

ODD: 12 Wallballs

Thursday December 18, 2014 Thursday WOD

Nice little core circuit at the box today! Hope to see you all there.

SWOD: Press

WOD: 10 M…

Wednesday December 17, 2014 Wednesday WOD

Happy Wednesday Guys! We are midway through the week, so you may be feeling a little sore, but do…

Tuesday December 16, 2014 Tuesday WOD

Happy Tuesday Everyone! Looking forward to seeing you all at the box.

SWOD: High Hang Power Sn…

Monday December 15, 2014 test

testing

Monday December 15, 2014 Monday WOD

SWOD: Back Squat
WOD: 10 Minutes of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Friday December 12, 2014 Friday WOD

Happy Friday everyone! Thank you all for a wonderful first week. Hope you are looking forward to …

Thursday December 11, 2014 Thursday WOD

Happy Thursday everyone! We would first like to say thank you so very much for everyone who came …

Wednesday December 10, 2014 Wednesday Wod

Hello everyone! Today will officially be our first class here at CrossFit Lena . We are looking f…

Tuesday December 9, 2014 Tuesday Wod

SWOD: back squat

WOD: 10min Amrap
7 toes to bar
9 ball slams
11 air squats