Workout Of The Day

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    2/25/17 - "Life"

    Group Warm up 

    Group Mobility 


    WOD ( Workout of the Day ) 

    "Life" 

    Teams of 2 - For time:

    100 Deadlifts (225/155lb)

    100 Pull ups 

    100 Bar facing burpees 

    - REST 8:00 minutes - 

    100 American KB Swings (70/53lb)

    100 T2B 

    100 Wall Ball shots (30/20lb) 


    EXTRA : 15 minutes to find a 3 rep max back squat 

    *All workouts can be scaled on an individual basis. 

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    2/24/17 - " 17. 1 "

    Group Warm up 

    Group Mobility 


     

    WOD ( Workout of the Day ) 

    2017 Crossfit open workout 17.1 

    ** All classes will be warmed up and debriefed on the first open workout! 

    **** Friday night lights will be epic and you're encouraged to come if possible. 

    *All workouts can be scaled on an individual basis. 

    EXTRA : 15 minutes to find a 3 rep max back squat. 

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    2/23/17 - "Chaos"

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    "Chaos" 

    Teams of 2, break reps as you see fit. 

    100 Calorie assault bike 

    150 Wall ball shots (20/14lb) 

    100 Calorie Row 

    EXTRA - Smash quads for 10 minutes. 


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    2/22/17 - "Goldmine"

    Group Warm up 

    Group Mobility 




    Strength 

    3x5 Front squat @ 70 - 75% of 1 rep max - rest 2:00 between sets. 


    WOD ( Workout of the Day ) 

    "Goldmine" 

    For time: 

    (20 minute time cap.)

    25 HSPU 

    50 T2B 

    800m Run 

    75 Push press (75/55lb )

    150 Double unders 

    EXTRA - 4 x 25 banded tricep extension 

    4 x 6 - 12 GHD Raises  


     



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    2/21/17 - "Recipe"

    Group Warm up

    Group Mobility 



    Strength 


    Alternating EMOM for 12 minutes - 6 rounds of each. 

    1. 12 burpees 

    2. 3 power clean + push jerk - Start at 50% and build throughout the piece. 

    *Keep form solid and focus as fatigue sets in. 


    WOD ( Workout of the Day ) 

    "Recipe"

    4 minute AMRAP 

    7 Dumbbell thrusters (50/35lb) 

    7 Dumbbell push ups 

    REST 2:00 

    4 minute AMRAP 

    6 Dumbbell lunges - Front rack (50/35lb) 

    6 Box jump (24/20") 

    * Score is total rounds & reps from the two workouts. 

    EXTRA - Crossover symmetry activation series. 

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    2/20/17 - "Helen"

    Group Warm up 

    Group Mobility 


    Strength 

    8x3 Back squat @ 80% of new 1 rep max - 1:30, 2:00 rest between triples. 


    WOD ( Workout of the Day ) 

    "Helen" 

    3 rounds for time: 

    Run 400m 

    21 KB swing - American (53/35lb) 

    12 Pull ups 

    EXTRA - Spend 3 minutes a leg six minutes total in a couch stretch. 

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    2/18/17 - "Purpose"

    Group Warm up 
    Group Mobility 

    "Purpose" 

    5 rounds for total working time:


    30 lateral hops over medicine ball 

    25 wall ball shots 

    20 slam balls (40/20lb) 

    15 Burpees 

    Rest 60 seconds after each round. 



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    2/17/17 - "Grand Slam"

    Group Warm up 

    Group Mobility 




    Strength 


    8x3 Front Squat @ 80-90% of your 1 rep max - rest 2:00 between triples. 


    WOD ( Workout of the Day ) 

    "Grand Slam" 

    3 Rounds ( score is your slowest round ) 

    70 Double unders 

    35 Sit ups 

    7 Power cleans (185/130lb) 

    *Rest 3:00 between rounds. 

    **All workouts can be scaled on an individual basis. 

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    2/16/17 - "SOS"

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    "SOS" 

    50 - 40 - 30 -20 - 10 

    Assault bike calories 

    Burpees 

    KB swings - American (53/35lb) 

    *All workouts can be scaled on an individual basis. 


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    2/15/17 - "Panda"

    Group Warm up 

    Group Mobility 


    Strength 

    5x3 Power Snatch - rest 2:00 between triples. Goal is to build to a moderate load with touch and go reps. 


    WOD ( Workout of the Day ) 

    "Panda" 

    15 minute time cap. 

    50 Calorie row 

    40 Deadlifts (135/95lb) 

    30 alternating dumbbell snatch (50/35lb) 

    20 Burpee box jump (24/20") 

    10 Muscle ups ( 10 dips + 10 pull ups ) 

    *All workouts can be scaled on an individual basis. 

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    2/14/17 - "Flex"

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    2/14/17 - "Flex"

    Group Warm up 

    Group Mobility 




    Strength 

    8x3 Bench press @ 65% of 1rm - rest 60 seconds between triples. 


    WOD ( Workout of the Day ) 

    "Flex" 

    for time:

    50/35 Calories on the assault bike ** Alternate every 5 calories - Legs only then arms only. 

    50 Push ups 

    50 Pull ups 

    EXTRA: Accumulate 3 minutes in a plank. 

    **All workouts can be scaled on an individual basis. 

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    2/13/17 - "Savage"

    Group Warm up 

    Group Mobility 




    Strength 


    15 minutes to find a new 1 rep max front squat - rest as needed between attempts.

    15 minutes to find a new 1 rep max Back squat - rest as needed between attempts. 

    WOD ( Workout of the Day ) 


    "Savage" 

    21 - 15 - 9 

    Front squat ( from the floor ) 135/95lb 

    Toe to bar 

    **Lv.2 - 115/75lb 

    ***LV.3 - 95/65lb 

    ** 10 minute time cap **

    All workouts can be scaled on an individual basis. 

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    2/11/17 - "The Giant"

    Group Warm up 

    Group Mobility 


    WOD ( Workout of the Day ) 

    "The Giant" 

    30 minute AMRAP - Teams of 2, break reps however you see fit. 

    50 Deficit push ups (45/25lb plates ) 

    100 Calorie Row 

    100 Wall ball shots (30/20lb) 

    100 T2B

    100 Power snatch (95/65lb) 

    50 Deficit push ups (45/25lb plates) 

    *All workouts can be scaled on an individual basis. 

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