A. Snatch 12 min EMOM: 1 Snatch High Pull + 1 Hang Squat Snatch + 1 OHS *You can stay with the same loading across all 12 sets, or (if mechanics are correct) increase as you go* B. “DG” Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 8 Dumbbell Thruster (35/25) 12 Wal...
A. Four Rounds for Quality 20 Stick Sit Ups 15 GHR 100 meter Farmers Carry (Heavy!) *15 min cap* B. “GRIFF” For time Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Compare previous time here In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in...
“Klepto” 4 rounds for time of: 27 Box Jump (24/20) 20 Burpees 11 Squat cleans (145/100) *20 min time cap* U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on Ap...
Happy Birthday Coach Stacey! One big class today at 8 am. Stay after the WOD to eat breakfast with us… see you there!
For Time: 60 Double Unders (150 Single Unders) 50 Burpees 40 KBS (53/35) 30 Walking Lunge (70/40 Sandbag) 20 Pull Up 10 Squat Clean and Jerk (135/85) Box News: New month!! Get those goals on the board and talk to a coach to get a game plan to get it accomplished! July 4th Schedule: We will have one...
Five Rounds for Time: 30 Sit Ups 15 Box Jump (24/20) 150 meter Sled Pull (95/65) Box News: July 4th Schedule: We will have one class on July 4th at 8am, and we’ll be doing a breakfast after the WOD. We’ll have the main dish, but please bring something to share! Get your name on the list at the gym s...
A. Six Rounds For Quality: 5 Strict Chest to Bar Pull Up 5 Strict HSPU (or Seated Strict Press) 50 meter Suitcase Carry Left 50 meter Suitcase Carry Right *16 min time cap* B. 8 min AMRAP: 10 Hang Power Snatch (75/55) 100 meter Sprint Box News: Today is David and Sam’s last day at CFA… w...
“The Chief” Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 rounds. Compare previous score here Box News: July 4th Schedule: We will have one class on July 4th at 8am, and we’ll be doing a breakfast after the WOD. We’ll have the main dis...
Happy Birthday Patrik and Julie (Sunday)! A. 20 Rep Back Squat Up 5 pounds! – here This is our last week, finish out strong! B. Five Rounds for Time: 20 Wallball (20/14) 10 Toes to Bar 200 meter Run Box News: July 4th Schedule: We will have one class on July 4th at 8am, and we’ll be doing a br...
A. Push Press 8×2 @ 75-80% Complete 2 reps every 2:00 for 8 sets B. For Time: 27-21-15-9 Push Press (115/75) Calorie Row Box News July 4th Schedule: We will have one class on July 4th at 8am, and we’ll be doing a breakfast after the WOD. Stay tuned for more details!
1775 Complete as many rounds as possible in 60 minutes of: 17 power cleans, 135 lb. 75 squats Unload the barbell and carry your empty bar 200 m away. You’ll then return to the plates and carry one forward to your barbell. Then, run back and retrieve the second plate, carry it forward, and relo...
A. Bench Press 5-4-3-2-1 *Record weight for each set B. Three Rounds For Time: 50 Double Under (100 Singles) 25 HR Push Up 10 DB/KB Snatch (53/35) Box News July 4th Schedule: We will have one class on July 4th at 8am, and we’ll be doing a breakfast after the WOD. Stay tuned for more details!
Happy Birthday Shane! A. 20 Rep Back Squat Up 5 pounds from last time – here This is our 5th week (only 2 more!) so hold on and finish strong! You can do this! B. Annie’s on the Road 500 meter Run 50 Sit Ups 400 meter Run 40 Sit Ups 300 meter Run 30 Sit Ups 200 meter Run 20 Sit Ups 100 m...
“HOPE” 3 rounds of: Burpees Power Snatch (75/55) Box Jump (24/20) Thruster (75/55) Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repea...
A. 10 min EMOM: Power Clean + Hang Squat Clean + Front Squat + Jerk Clean Complex! You pick the weight (but stay below 70% of your 1RM Jerk) and focus on speed and form! B. For Time: 400 meter Run 20 Toes to Bar 15 Thruster (95/65) 300 meter Run 30 Knees to Elbows 15 Thruster (95/65) 200 meter Run 4...
A. 20 Rep Back Squat! Up 5 pounds from last time – here B. 14 min AMRAP: 20 Kettlebell Swings (53/35) 15 Box Jump (24/20) 100 meter Sandbag Carry (70/40)
A. Three Rounds for Time: 400 meter Run 10 Deadlift (245/165) 15 Chest to Bar Pull Up B. For Quality: 50 Back Extension 50 Hollow Rock *Split up reps any way* Box News Congratulations to Payton and Julie Buttars on their newest addition, Nora! She was born on 6/13 weighing 5 lbs 13 oz. Mom and baby...
A. Handstand Work 10 min EMOM Pick a variation from the list below: – 1 Wall Walk + 10 Sec nose to wall hold – 0:30 Handstand Hold – 3 x 5 sec Handstand Negatives – 3-5 Strict Handstand Push Up B. The Ghost! Six Rounds: 1 min Row for Calories 1 min Burpees 1 min Double Unders...
A. 20 rep Back Squat Up 5 pounds from last time – here *If you get to a point where you cannot complete the 20 reps, stay with the same weight for next time* B. 12 min AMRAP 15 Wallball (20/14) 15 Clean and Jerk (95/65) 15 Wallball 15 Clean and Jerk (115/75) 15 Wallball 15 Clean and Jerk (135/...
A. 20 Rep Back Squat! Up 5 pounds from last time – here B. 25 min AMRAP 5 Handstand Push Up 10 Power Snatch (95/65) 40 Double Under (80 Singles) 400 meter Run
A. FRAN! 21-15-9 Thruster (95/65) Pull Up Compare previous time here B. 4 Rounds for Quality: 60 meter Suitcase Carry Right 60 meter Suitcase Carry Left 15-20 GHR
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: Box Jump Overs (24/20) Push Ups Rest 3 mins Then, following the same pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: DB Snatch (5 each arm) Sit Ups Score is reps complete...
A. 20 rep Back Squat Up 5 pounds from last time – here B. 10 Rounds for Time: 15 Air Squat 100 meter Sprint 5 Toes to Bar
A. 10 min to find 1RM Push Jerk for the day then 6 min EMOM of 1 Push Jerk @ 70% B. Five Rounds for Time: 12 Burpee 9 Squat Clean (155/105) 6 Push Jerk (155/105) *15 min time cap*
A. 20 Rep Back Squat Up 5 pounds from last time! – here B. 4 Rounds: 3:00 Work/1:00 Rest 20 Walking Lunge (RX+ = Pistol Squats) 25 KBS (53/35) Max Reps OHS (95/65) Score is total OHS
Happy Birthday Jamie! A. Four Rounds for Quality: 4 TGU (2 each arm) 45 sec Plank B. For Time: 400 meter Run 21 Dumbbell Thruster (45s/35s) 400 meter Run 15 Dumbbell Thruster 400 meter Run 9 Dumbbell Thruster 400 meter Run
A. 20 Rep Back Squat Add 5 pounds to the weight you did last week – here B. Five Rounds for Time: 10 Burpee 15 Deadlift (155/105) 50 Doubles (100 Singles) Box News: New month, new goals! Get them up on the board and lets crush our goals together! Reminder about the schedule change: no more cla...
Happy Birthday (Sunday) Brian! A. 12 min EMOM 2 Hang Cleans @ 65% Immediately followed by 2 Broad Jumps B. 15 min AMRAP 20 Calorie Row 20 Abmat Sit Ups Box News There is now an 8 am class and there will no longer be a noon class.
Reminder: We will only have class at 8am and 5pm for Memorial Day! “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites...
A. Three Rounds for Quality: 30 seconds work/30 seconds rest Ring Dips Hang Power Snatch (75/55) L Sit Hold Handstand Hold Focus on barbell cycling, breathing through the movement, tight core.. this is not for max reps but for quality movements B. With a continuously running clock, perform 4 burpees...
A. 10 min EMOM: 1 Squat Clean + 1 Jerk Start at 60% and add 5% every 2 mins B. Six Rounds, each for time: 10 Front Rack Lunge (95/65) 10 Shoulder to Overhead (95/65) 100 meter Sled Pull Sprint (135/90) Rest 1 min between Rounds Box News: Schedule Update coming June 1st: we will be adding a class at...
A. 12 min AMRAP 20 Sit Ups 15 Box Jumps (24/20) 10 Deadlift (225/155) B. 5 min banded hamstring curls Box News: Schedule Update coming June 1st: we will be adding a class at 8 am and we will no longer have a class at noon. Memorial Day Schedule: Class at 8am and 5pm!
A. 20 Rep Back Squat, Week 1 Use 60% of your 5RM established last week (here). We’ll do the 20 rep back squat twice a week, sometimes before the wod and sometimes after. Each time we do it, add 5 pounds to the weight you previously did. If you don’t get through all 20 reps, keep that sam...
Happy Birthday Mackenzie! For Time: 1,000 meter Run 30 Wallball (20/14) 800 meter Run 30 KBS (53/35) 600 meter Run 30 Sumo Deadlift High Pull (75/55) 400 meter Run Box News Schedule Update coming June 1st: we will be adding a class at 8 am and we will no longer have a class at noon. Memorial Day Sch...
A. 12 min EMOM: 2 Hang Squat Snatch + 1 OHS @ 60% of your 1RM Don’t go heavier than this today, focus on speed and hitting the correct positions B. 6 Rounds for Time: 12 Wallballs 10 Box Jump Overs 8 Toes to Bar
For time: 1,000-meter row 100 push-ups 750-meter row 75 push-ups 500-meter row 50 push-ups Level 2= Same row distance, push ups are 70, 50, 30 Level 1= Row 750m, 500m, 250m, push ups are 40, 30, 20 Courtesy of CrossFit.com *30 min time cap*
A. 18 mins to find 5RM Back Squat We are going to be starting a 20 rep back squat program next week, and we’ll be using this number to determine where you’ll start. B. For Max Reps of Each: Tabata Air Squats Tabata Sit Ups Tabata Lunge Tabata Burpee Tabata is 8 rounds of 20 sec of work/1...
“Daniel” For Time: 50 Pull-Ups 400 meter Run 21 Thruster (95/65) 800 meter Run 21 Thruster (95/65) 400 meter Run 50 Pull-Ups Compare previous time here I will be placing our shirt order today at 1pm, so if you want another shirt for softball (or just a team shirt with your name and a number on the b...
Happy Birthday (Sunday) Deena! A. 15 min AMRAP: 50 Double Unders (100 Singles) 15 Deadlift (155/105) 5 Hang Clean (155/105) B. Five Rounds for Quality: 10 Back Extension 10 V-Ups Box News: We are so proud of Kendl! We will do a full recap for you this week, but in the meantime head to Instagram or F...
A. Three Rounds for Quality: 1 min Overhead Hold with 100% of your 1RM Strict Press 100 meter Farmers Carry B. 16 min AMRAP: 100 meter Sprint 10 Sumo Deadlift High Pull (95/65) 10 Overhead Squat (95/65) 200 meter Sled Pull (95/65) Box News – Class Saturday at 8 am, no class Sunday – Regi...
“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Box News – There will be no class this Sunday. There will be a class at the regular time on Saturday – 8am! – This weekend is Regionals...
Happy Birthday McKilee! A. 12 min EMOM 2 Power Clean – these don’t have to be touch and go Try to build to a heavy double while maintaining good form B. Six Rounds for Time: 18 Calorie Row 12 Box Jump (24/20)
A. For Time: 20-15-10 Thruster (95/65) Bar Facing Burpee Immediately into 20-15-10 Power Snatch (95/65) Toes to Bar B. 3 Rounds for Quality: 10-15 Glute Ham Raise 1 min Plank
A. Front Squat 5.5.3.3.1.1.1 Try to increase your loading each set, but focus on good form and don’t increase the loading if the mechanics are not sound. B. 15 min AMRAP 300 meter Run 30 Walking Lunge 15 Russian Swings (70/53) or (2-35’s/2-26’s) Box News There will be no Yoga tonig...
“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Compare previous score here
For Time: 800 meter Run 30 Abmat Sit Ups 8 Deadlift (70% of 1RM) 400 meter Run 30 Abmat Sit Ups 8 Deadlift 400 meter Run 30 Abmat Sit Ups 8 Deadlift 800 meter Run Box News: Yoga tonight at 7:15
6 min AMRAP: 6 DB Step Ups 6 Burpee 2 min Rest 6 min AMRAP: 6 Wallball (20/14) 6 KBS (53/35) 2 min Rest 6 min AMRAP: 6 Box Jump (24/20) 6 DB Snatch (3 each arm) 2 min Rest 6 x 40m Sled Push (90/45) Score each amrap separately, the slep push is for completion – not for time. Grab a partner and...
A. 10 min EMOM: 1 Clean Deadlift + 1 High Hang Power Clean + 1 Hang Power Clean Start at 50% of your Clean 1RM, and build as form allows. Focus on perfect reps B. “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/95)
A. Back Squat 5×5 5-7 Strict Pull Up after each set of Back Squat B. 12 min AMRAP 12 Toes to Bar 12 DB/KB Thruster 200 meter Run Box News: -Yoga tonight at 7:15! -We are placing an order for either a tank or tee shirt to show our support for Kendl at Regionals! There is an order form at the gym...
Happy Birthday Megan! Five Rounds for Time: 15 Pull Ups 18 Wallball (20/14) 21 Push Ups 24 Double Under (48 Singles)
A. Masters Qualifier 16.1 For Time: 21-15-9 Row for Calories Thruster (95/65) Rest as needed, then: B. Take 10 mins to find 1RM Strict Press Then 3:00 AMRAP – Using 100% of your Strict Press, hold the bar overhead as long as possible. You can bring the bar down and back up as often as you...
Happy Birthday Lacie! A. 8 Rounds each for Time: 200 meter Sprint Rest 90 seconds B. 5 Rounds for Quality: 10 Glute Ham Raise 60 meter Single Arm Farmer’s Carry (Right) 60 meter Single Arm Farmer’s Carry (Left)
“JACK” Complete as many rounds as possible in 20 minutes of: 10 Push press (115/85) 10 KB Swings (53/35) 10 Box jumps (24/20) Compare previous score here Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died Sep...
A. Take 12 mins to find 1RM Front Squat Then take 33% of that (bar in front rack) and complete max step ups with right leg, rest, then max step ups with left leg. Box height should be set just above your knee. B. 10 min AMRAP 4 Squat Clean (135/85) 8 Bar Facing Burpee Box News Yoga tonight at 7:15,...
“Nancy” Five rounds for time of: 400 meter run 15 Overhead Squats (95/65) Compare previous time here
Happy Birthday Mani! Big Dirty Thirty: 30 Box Jumps (24″/20″) 30 Chest to Bar Pull-Ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Presses (115/80) 30 Deadlifts (115/80) 30 Wallballs (20/14) 30 Burpees 30 Double-Unders Courtesy of CrossFit New England Box News! Yoga...
Happy Birthday Ryan! A. 15 min EMOM: 1-2: 3 Squat Snatch + 1 OHS 3-5: 2 Squat Snatch + 1 OHS 6-10: 1 Squat Snatch + 1 OHS 11-15: 2 Snatch High Pull Start at 60% of your 1RM and build over the EMOM (as form allows) B. 3 x 1,000 meter Row! Rest 2:00 between each (Make sure your rower is set to count d...
A. Three Rounds for Quality: Max Reps Strict Chin Ups 20 ft Handstand Walk B. 12 min AMRAP: 10 Thruster (95/65) 15 Lateral Burpee 20 Abmat Sit Ups
A. 12 min EMOM Squat Clean + Hang Squat Clean + Jerk Build as form allows B. Two Rounds For Time: 400 meter Run 30 Push Ups 400 meter Run 15 Clean and Jerk (135/95) Box News Yoga tonight! See you there!
A. Strict Press 4×5 AHAP Strict Pull Up 4x Max Alternate between the press and the pull up. If you need a band for the strict pull up, pick one that will allow you to get at least 5 reps each round B. For Time: 15-20-25 Toes to Bar Burpee Overhead Squat (115/80)
Happy Birthday Brenda! A. Complete 3 Rounds for Quality: 10 Stiff Legged Deadlifts (Don’t go over 135/95) 20 Banded Good Morning 30 second Plank Shoulder Taps (Plank on hands/top of push up position, and alternate touching your left shoulder with your right hand and your right shoulder with yo...
“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
A. Overhead Squat 5×2 (3 second pause at bottom of squat) B. 15 min AMRAP: 15 Wallball (20/14) 15 Walking Lunge with medball 150 meter Run with medball *If the medball touches the floor at any point during the workout, complete 10 burpee penalty before starting again
Lacie! Tell us all of your secrets! How long have you been doing CrossFit and how did you find out about it? I started doing Crossfit last May. I was a little nervous being 6 months pregnant but I instantly fell in love with the workouts and the people. I heard about it from my best friends Gentry,...
A. Five Rounds for Time: 15 Box Jump (24/20) 12 Deadlift (155/105) 9 Hang Power Clean (155/105) 6 Push Jerk (155/105) Courtesy of Pat Sherwood B. 3 Rounds for Quality: 10-15 Glute Ham Raise 1 min Plank Box News Yoga tonight at 7:15! Come on in and try it if you haven’t yet… see you there...
A. Back Squat 4×6 B. For Time: 42 Wallballs (20/14) 42 Push Ups 400 meter Run 30 Wallballs 30 Push Ups 400 meter Run 18 Wallballs 18 Push Ups 400 meter Run
A. Ring Row 5 x 10 Feet should be on a box or bench B. Two Rounds for Time: 200 meters Farmer’s Carry (53/35) 30 Sit Ups 30 Air Squats 200 meters Waiters Walk (100 m Right, 100 m Left) 30 Sit Ups 30 Air Squats Box News Yoga tonight at 7:15, see you there!
12 min AMRAP 3,6,9,12,15… Row for Calories Hang Power Snatch (115/75) Rest as needed, then complete (not for time): 10 Rope Climbs or 10 ground to standing to ground rope pulls
A. 12 min EMOM 1 Power Clean + 1 Hang Squat Clean + 1 Jerk Load as form allows B. Four Rounds for Time: 60 Double Unders (120 Singles) 20 Toes to Bar 10 Front Squat (135/95)
Happy Birthday (yesterday) to Coach David! “Rankel” Complete as many rounds as possible in 20 minutes of: 6 Deadlift (225/155) 7 Burpee pull-ups 10 Kettlebell swings (70/53) Run 200 meters U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Ma...
For Time: 21 Thrusters (95/65) 21 Bar facing burpees 18 Thrusters (95/65) 18 Bar facing burpees 15 Thrusters (95/65) 15 Bar facing burpees 12 Thrusters (95/65) 12 Bar facing burpees 9 Thrusters (95/65) 9 Bar facing burpees 6 Thrusters (95/65) 6 Bar facing burpees 3 Thrusters (95/65) 3 Bar facing bur...
Happy Birthday Amy! For Time: 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155) HSPU Level 2 = 185/125 Level 1 = 135/95 For the HSPU, you can scale to hand release push ups, piked push ups (with feet on the ground or on a box), DB strict press, etc. Work with the coach to find a challenging option (or combina...
A. 4×6 Chin Up AHAP (4 count down) *20 band pull aparts after each set B. Four Rounds for Time: 15 Burpee 20 Farmers Carry Lunge (1 DB and KB in each hand) 25 Abmat Sit Ups 30 Air Squats Open Recap! Well first off I want to say how incredibly proud I am of every one of you! We had 20 people sig...
A. “Isabel” For Time: 30 Snatches (135/95) B. 5 Rounds for Quality: Sprint 200 meters on the Rower 10 Hollow Rocks Rest 60 seconds
A. Back Squat 3.3.3.3.3 Immediately after each set complete 5 box jumps 30/24 You can choose to stay at the same weight for all 5 sets, or increase as you go. Either way, you know the drill. Form comes first, then loading. B. 12 Rounds for Time: 10 Wallballs (20/14) 10 KBS (53/35) Box News Today is...
The last Open workout!! You guys are going to crush this! Rx’d 21-18-15-12-9-6-3 reps for time of: Thrusters Bar Facing Burpees Men use 95 lb. Women use 65 lb. Scaled 21-18-15-12-9-6-3 reps for time of: Thrusters Bar Facing Burpees Men use 65 lb. Women use 45 lb. *Note regarding burpee = The athlete...
Happy Birthday Kenzy! Every 2 mins for 20 min complete: 15/12 calories on the rower 10 Burpees over the rower * If you cannot complete the round in 2 mins then the workout turns into an AMRAP with the remaining time * Box News – This is the last week of the Open, 16.5 is coming Friday! We will be ha...
A. 4 Rounds for Quality: 0:30 Strict Ring Dip 0:30 Rest 0:30 Strict Pull Up (or Strict Ring to Chest Pull Up) 0:30 Rest B. For Time: 100 Double Under Buy In then 21-18-15-12-9-6-3 Toes to Bar Sumo Deadlift High Pull (95/65) Box News – This is the last week of the Open, 16.5 is coming Friday! W...
A. 14 min AMRAP 12 DB Thruster 12 Box Jump (24/20) 24 Abmat Sit Ups Rest 5 mins B. In 10 mins find your 1RM Clean and Jerk for today Box News This is the last week of the Open, 16.5 is coming Friday! We will be having a little BBQ after everyone is done (just bring a side to share). Come do 16.5, he...
“Helen” 3 Rounds for Time: 400 meter Run 21 KBS (53/35) 12 Pull-ups [–or Heavy Helen – 70/53 for the KBS and CTB instead of Pull Up] Rest 5 mins Then in 10 mins find your 1RM Snatch for today see your previous Helen time here Box News Don’t forget about Yoga tonight! It will start...
16.4 is here! I am so proud of all of you and how much you’ve accomplished already. Keep going strong!! Rx’d Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft....
A. Five Rounds for Time: 30 Double Unders (60 single unders) 250 meter Row 200 meter Run B. Complete the following in any order (for Quality!) 25 Strict Toes to Bar accumulate 5 min in Plank 50 Hip Extension Box News -Yoga! If you missed our post yesterday… we are now offering a Yoga class! It...
Four Rounds for Max Reps: 0:45 on/0:15 off Hang Clean (95/65) 0:45 on/0:15 off Walking Lunge 0:45 on/0:15 off Push Press (95/65) 0:45 on/0:15 off Sit Ups 0:45 on/0:15 off OHS (95/65) Box News: Yoga! We have added a Yoga class every Monday and Thursday evening at 7:15. We will determine the frequency...
A. 1 – Establish your 1RM Front Squat 2 – Establish your max rep strict Pull Up (if you need to use a band for these, make sure to notate which one you used) B. Five Rounds for Time: 20 Wallballs (20/14) 15 Burpees 10 Pull Ups Box News: Exciting news… we will soon be offering a Yog...
A. Deadlift 5-4-3-2-1 *Increase each set only as form allows. B. “Christine” 3 Rounds for Time: 500 meter Row 12 Deadlift (body weight) 21 Box Jump (24/20) Compare your previous time here Don’t forget to submit your 16.3 scores by 6PM tonight! 🙂
Open 16.3 is here! Let’s do this thing! Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Scaled: Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups* Men...
Annie’s on the Run! 50 Double Unders 50 Sit Ups 400 meter Run (or 500 meter Row) 40 Double Unders 40 Sit Ups 400 meter Run 30 Double Unders 30 Sit Ups 400 meter Run 20 Double Unders 20 Sit Ups 400 meter Run 10 Double Unders 10 Sit Ups 16.3 will be announced tonight.. what are your guesses for...
A. 14 min AMRAP 3 Bar Muscle Up* 9 Deadlift (155/105) 15 Lateral Burpee 21 Air Squats *There are lots of scaling options for this that we will go over during the warmup B. 3 Rounds for Quality 10-15 Hip Extension 30 sec Plank 30 sec Right Plank 30 sec Left Plank
A. Back Squat 5×5 Increase your loading from Feb 24 Complete a set of perfect push ups between each set B. For Time: 18-15-12-9-6-3 Calorie Row Power Snatch (115/75)
Awesome job on 16.2 everyone! We saw tons of PRs and so much energy at the gym! Don’t forget to post your score before 6PM tonight. 🙂 6 min AMRAP 8 Wallball (20/14) 6 Pull Up Rest 3 mins 6 min AMRAP 8 Russian KBS (70/53) 6 Box Jump Overs (24/20) Rest 3 mins 6 min AMRAP 8 Reverse Lunge (DB/KB i...
Open Workout 16.2! Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans* Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend...
A. 21 min EMOM: 1st min: 200/150 meter Run 2nd min: 15/12 calorie Row 3rd min: 10 Burpees The first number is the guys prescribed and the second number is for the ladies. Score is missed rounds. B. MOBILIZE! Spend at least 10 minutes post WOD mobilizing.. actively stretch, lacrosse ball, etc. Talk t...
To start out the new year, we hosted a nutrition challenge to kick start our new year’s resolutions. Can I just tell you not only how impressed I am with the results, but how inspired I am from each one of you. As a group we lost over 70 inches!! Everyone has made big changes in their bodies...
A. Snatch EMOM 12 Mins 1 Power Snatch + 1 Squat Snatch Start around 60% of your 1RM and build as form allows B. Five Rounds for Time: 30 Double Unders (60 Singles) 15 Wallball (20/14) 10 Power Clean (115/75) 5 Push Press (115/75)
A. 12 min AMRAP: 12 Box Jumps (24/20) 9 Toes to Bar 6 Deadlift (185/125) B. 3 Rounds for Quality: 10-15 Glute Ham Raises 1 min Plank Box News: New month already?? Get your new goals up on the board and let’s get after it! 16.1 is in the books, awesome job everyone! Can’t wait to see what...
A. Take 12 mins to find 2RM Thruster B. For Time: 400m Run (or 500m Row) 42 Push Ups 21 Thruster (95/65) 400m Run 30 Push Ups 15 Thruster 400m Run 18 Push Ups 9 Thruster Box News: We will be announcing the winners of our nutrition challenge this week, stay tuned!! A big thank you to all of you and y...
I am so proud of all of you that did 16.1 tonight and how hard you pushed! Great job!! For those of you that didn’t get a chance to do 16.1 today and want to do it tomorrow, David and I (and a few others 🙂 ) will be there from 8 – 10:30ish to judge. There will also be the regular group w...
You are so ready for this!! Open workout 16.1! Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 bar facing burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Scaled Complete as many rounds and reps as possib...
A. 10 Rounds: 300 meter Row 30 second rest Score is your fastest and slowest round. Make sure to set your rower for intervals B. 3 Rounds for Quality: 20 Hollow Rock 20 Superman 0:20 Sec L-Sit Hold Box News The Open starts tomorrow! What do you guys think the first workout will be??
A. Strength: 1 – Back Squat 5×5 2 – Bent Over DB/KB Row 5×5 each arm *form first! Do not sacrifice form to get a heavier load, only increase as form allows* B. 12 min AMRAP: 5 Chest to Bar Pull Up 10 Burpee 15 Wallball (20/14)
