Tuesday, 12/25 Closed

Closed

Monday 12/24 WOD-TBA

TBA

Sunday, 12/23 WOD

7RFT:
-4 Turkish Get Ups (2 on each arm), 53/35lb
-4 Bar Pull Overs
-14 Med Ball Cleans, 20/14lb
Modify: Less wt, Skin the cat/toes to rings x 3
Scale: 4RFT
50+: 35/25lb, Skin the cat- Rings @ shoulder ht.
Competition: 30/20lb, 70/53lb
Endurance: Add 500m Row to each round
Time Cap: 40 Min.

Saturday, 12/22 WOD

For Time:
10-20-30-40-50
- Overhead Squats, 45/35lb
- Box Jumps, 24/20”
- Back Extensions
Modify: Less wt, Less ht, supermen
Scale: Skip 50s
50+: 20/18” Step ups
Competition: 95/65lb, 30/24”
Endurance: Add 60s
Time Cap: 35 Min.

Friday, 12/21 "The 12 Days of CrossFit"

"The 12 Days of CrossFit"
As the song goes:
-1 Sumo Deadlift High Pull, 115/80lb
-2 Push Press, 115/80lb
-3 Burpees
-4 Pull Ups
-5 Wall Ball, 20/14lb to 10/9'
-6 Kettlebell Switchouts, 53/35lb
-7 Sit Ups
-8 Front Squats, 115/80lb
-9 Russian Twists, 20/14lb
-10 Jumping Lunges
-11 Handstand Push Ups
-12 Stiff Leg Deadlifts, 115/80lb
Modify: Less wt, Banded, Ab Mat/Box HSPU
Scale: 10 Days of CrossFit
50+: 95/65lb, Purple Band, 35/25lb, 16/10lb, 2 Ab Mats
Competition: 135/95lb, Chest to Bar, 30/20lb, 70/53lb, 4" Deficit
Endurance: 13th Day: Thrusters, 115/80lb

Thursday, 12/20 WOD

For Time:
-Row 750m
2 Sets of:
-5 Back Squat, 185/125lb
-20 Push Ups
-Row 750m
2 More Sets of the Same
-Row 750m
Modify: Less wt
Scale: Stop After 2nd Row
50+: 165/105lb
60+: 135/95lb
Competition: 225/145lb
Endurance: Row 1500s
Time Cap: 30 Min.

Wednesday, 12/19 WOD "Griff"

Technique:
10 Min. EMOM
-1 Snatch
2 Sets @ 80% of 1RM
2 Sets @ 85%
2 Sets @ 90%
2 Sets @ 95%
2 Sets @ 100%
WOD:
“Griff”
2RFT:
-Run Backwards 400m
-Run 800m
Endurance: Double the Distance

Tuesday, 12/18 WOD

Technique:
10 Min. EMOM
-1 Split Jerk
2 Sets @ 80% of 1RM
2 Sets @ 85%
2 Sets @ 90%
2 Sets @ 95%
2 Sets @ 100%
WOD:
5RFT:
- 10 Deadlift, 225/145lb
20 GHD Sit Ups
30 Double Unders
Modify: Less wt, ab mat, single under x 3
Scale: 3RFT
50+: 185/125lb
Competition: 275/185lb
Endurance: Add a 400m Run to each round
Time Cap: 20 Min.

Monday, 12/17 WOD "Jackie"

Technique:
10 Min. EMOM
-1 Full Clean
2 Sets @ 80%
2 Sets @ 85%
2 Sets @ 90%
2 Sets @ 95%
2 Sets @ 100%
WOD:
“Jackie”
For Time:
-Row 1k
-50 Thrusters, 45/35lb
-30 Pull Ups
Modify: Banded/Ring Row
Scale: 1/2 of all
50+: Green/purple band
Competition: 75/55lb, 10 Bar Muscle Ups
Endurance: 2RFT

Sunday, 12/16 WOD

5RFT:
-15 Toes to Bar
-15 Sumo Deadlift High Pull, 95/65lb
-15 Front Squats, 95/65lb
-15 Push Press, 95/65lb
Modify: Less Wt, Knee Raises
Scale: 3RFT
50+: 75/55lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: 7RFT
Time Cap: 30 Mi

Saturday, 12/15 "Craig's 40th Birthday Partner WOD"

“Craig’s 40th Birthday Partner WOD”
For Time:
-Run 400m together
-40 Pull Ups
-40 Front Rack Lunges, 135/95lb
-40 Kettlebell Swings, 70/53lb
-40 Tire Flips
-40 Handstand Push Ups
-40 Wall Ball, 20/14lb to 10/9’
-40 Sledgehammers, 16/8lb
-40 Power Snatch, 95/65lb
-Run 400m together
Modify: Less wt, banded/ring rows, ab mat/box/shoulder tap x 2
Scale: 20s
50+: Purple/green band, 95/65lb, 53/35lb, 75/55lb, 1 25lb plate + 1 ab mat
Endurance: Run 1 Mile together at start, after tire flips, and at end

Friday, 12/14 WOD "Nancy's Ugly Sister"

“Nancy’s Ugly Sister”
5RFT:
-Row 500m
-15 Overhead Squats, 95/65lb
Modify: Less wt
Scale: 2-3RFT
50+: 75/55lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: Row 1Ks
Time Cap: 25 Min.

Thursday, 12/13 WOD

WOD:
20 Min. AMRAP:
-5 Pull Ups
-10 Push Ups
-15 Box Jumps, 24/20”
Modify: Banded/Ring Rows, Less Ht
Scale: 10 Min.
50+: Purple/Green Band, 20/18” Step Ups
Competition: Chest to Bar, 30/24”
Endurance: 30 Min. AMRAP

Wednesday, 12/12 WOD

Strength:
Shoulder Press
Every 90 Sec. 3 Reps @ 80% of 1RM for 5 Rounds
WOD:
For Time:
-Run 800m
Then, 10 Rounds of the couplet:
-10 Handstand Push Ups
-10 Alternating Pistols (Single Leg Squats)
-Run 800m
Modify: Air Squats x 2, Box/ab mat/shoulder taps x 2
Scale: Run 400s, 5 Rounds
50+: 1 25lb Plate + 1 Ab Mat, Air Squats x 2
Competition: 24’ Handstand Walk, Goblet Pistols 35/25lb
Endurance: Run 2400m Before and After
Time Cap: 25 Min.

Tuesday, 12-11 WOD "Grannie"

Strength:
Deadlift
Every 90 Sec. 3 Reps @ 80% of 1RM for 5 Rounds
WOD:
“Grannie”
For Time:
-10 Clean and Jerk (Grace Style), 135/95lb
-50 Double Unders
-50 Sit Ups
-8 Clean and Jerk
-40 Double Unders
-40 Sit Ups
-6 Clean and Jerk
-30 Double Unders
-30 Sit Ups
-4 Clean and Jerk
-20 Double Unders
-20 Sit Ups
-2 Clean and Jerk
-10 Double Unders
-10 Sit Ups
Modify: Less Wt, Single Unders x 3
Scale: Start @ 8 or 6 Clean and Jerk
50+: 115/80lb
60+: 95/65lb
Competition: 165/105lb
Endurance: Start With 14/70/70, 12/60/60
Time Cap: 25 Min.

Monday, 12/10 WOD "Tommy V"

Strength:
Back Squat
Every 90 Sec. 3 Reps @ 80% of 1RM for 5 Rounds
WOD:
“Tommy V”
For Time:
-21 Thrusters, 115/80lb
-12 Rope Climb to 15’
-15 Thrusters
-9 Rope Climb
-9 Thrusters
-6 Rope Climb
Modify: Less wt, Climb to 10’ or Up/Downs x 2
50+: 95/65lb
60+: 75/55lb, Climb to 10’
Endurance: Finish with a 5K Row

Sunday, 12/9 WOD

5RFT:
-20 Walking Lunges Goblet with KB, 53/35lb
-30 Kettlebell Swings, 53/35lb
-40 Double Unders
Modify: Single Unders x 3, Less wt
Scale: 2-4RFT
50+: 25/15lb
Competition: 70/53lb
Endurance: 8RFT
Time Cap: 25 Min.

Saturday, 12/8 WOD

7RFT:
-7 Bench Press, 155/75lb
-14 Alternating Dumbbell Snatch, 50/35lb
-21 Box Jump, 24/20”
Modify: Less wt, less ht
Scale: 3-5RFT
50+: 135/65lb, 40/25lb
Competition: 185/95lb, 70/53lb KB Snatch
Endurance: 10RFT
Time Cap: 30 Min.

Friday, 12/7 "DVB"

“DVB”
For Time:
-Run 1 Mile with a 20/14lb Med Ball
Then 8 Rounds of:
-10 Wall Ball, 20/14lb to 10/9’
-1 Rope Climb to 15’
-Run 800m with a Med Ball
Then 4 Rounds of:
-10 Wall Ball
-1 Rope Climb
-Run 400m with a Med Ball
Then 2 Rounds of:
-10 Wall Ball
-1 Rope Climb
Modify: Less Wt, Climb to 10’/Up Downs x 2
Scale: 1/2 Distance and Rounds
50+: 16/10lb, Climb to 10’
Endurance: Add another 1 Mile Run with med ball, at the end.

Thursday, 12/6 "Burpees and Bows" For Morgan's Baby

“Burpees and Bows” for Morgan’s soon arriving baby!!!
For Time:
3K Row
*4 Burpees over the Rower EMOM
Modify: Step over Rower, Ugly Burpees, *If all rowers are taken, you can run 200m and do 4 Burpees over bar x 15 Rounds.
Scale: 1-2K
50+: Step overs, ugly burpees
Endurance: 5K
Time Cap: 30 Min.

Wednesday, 12/5 WOD

Technique:
10 Min. EMOM
-1 Squat Clean
2 Sets @ 75% of 1RM
2 Sets @ 80%
2 Sets @ 85%
2 Sets @ 90%
2 Sets @ 95%
WOD:
7RFT:
-8 Handstand Push Ups
-12 Pull Ups
-15 GHD Sit Ups
Modify: Ab Mat/Box/Shoulder Tap x 2, ab mat, banded/jumping/ring rows
Scale: 3-5RFT
50+: 25lb Plate + 1 Ab Mat, purple/green band
Competition: 4” Deficit, 4 Bar Muscle Ups
Endurance: Add 1k Row or 800m Run to each round

Tuesday, 12/4 WOD

Technique:
10 Min. EMOM
-1 Split Jerk
2 Sets @ 75% of 1RM
2 Sets @ 80%
2 Sets @ 85%
2 Sets @ 90%
2 Sets @ 95%
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
-Thrusters, 95/65lb
-Sumo Deadlift High Pull, 95/65lb
Modify: Less wt
Scale: Start @ 8 or 7
50+: 85/60lb
60+: 75/55lb
Competition: 115/80lb
Endurance: Add 13, 12, and 11 Round
Time Cap: 15 Min.

Monday, 12/3 WOD

Technique:
10 Min. EMOM
-1 Squat Snatch
2 Sets @ 75% of 1RM
2 Sets @ 80%
2 Sets @ 85%
2 Sets @ 90%
2 Sets @ 95%
WOD:
For Time:
-Run 800m
2 Rounds of:
-6 Deadlift, 275/185lb
-12 Push Press, 95/65lb
-Run 800m
2 Rounds of:
-6 Deadlift
-12 Push Press
-Run 800m
Modify: Less wt
Scale: Stop after 2nd set of jump rope
50+: 225/145lb, 85/60lb
60+: 185/125lb, 75/55lb
Competition: 315/205lb, 115/80lb
Endurance: Run 1 Mile
Time Cap: 25 Min.

Sunday, 12/2 WOD

5RFT:
-10 Overhead Squats, 95/65lb
-10 Hang Power Cleans, 135/95lb
-20 Wall Ball, 20/14lb to 10/9’
Modify: Less wt
Scale: 2-4RFT
50+: 75/55lb, 115/80lb, 16/12lb
60+: 65/45lb, 95/65lb, 14/10lb
Competition: 135/95lb, 155/105lb, 30/20lb
Endurance: 8RFT
Time Cap: 25 Min.

Saturday, 12/1 WOD

For Time:
-30 Handstand Push Ups
-50 Back Extensions
-10 Sumo Deadlift High Pull, 95/65lb
-20 Handstand Push Ups
-50 Back Extensions
-20 SDHP
-10 Handstand Push Ups
-50 Back Extensions
-30 SDHP
Modify: Less wt, good mornings with bar, ab mat/shoulder taps x 2/box
Scale: 1/2 of all
50+: 75/55lb, 1 ab mat + 25lb plate
Competition: 115/80lb, 4” Deficit
Endurance: Drop Extensions to 40s, and add a 40 rep round at each end.
Time Cap: 25 Min.

Friday, 11/30 WOD

WOD:
For Time:
-75 Walking Lunges
-30 Pull Ups
-30 GHD Sit Ups
-75 Walking Lunges
-30 Pull Ups
-30 GHD Sit Ups
-75Walking Lunges
-30 Pull Ups
-30 GHD Sit Ups
-75 Walking Lunges
Modify: Banded/jumping/ring row, ab mat
Scale: Stop after 1st or 2nd set of sit ups
50+: Green/Purple band
Endurance: Add another round
Time Cap: 30 Min.

Thursday, 11/29 "Small"

“Small”
3RFT:
-1k Row
-50 Burpees
-50 Box Jump, 24/20”
-800m Run
Modify: Less ht
Scale: 1/4 - 1/2 of all
50+: 20/18” step ups, ugly burpees
Endurance: Your last run is a 5k

Wednesday, 11/28 WOD

Strength:
Deadlift
Every 2 Min. 4 Reps @ 75% of 1RM for 5 Rounds
WOD:
5RFT:
-5 Power Snatch, 115/80lb
-10 Ring Dips
-4 Turkish Get Ups, 35/25lb
Modify: Less wt, banded/box
Scale: 3RFT
50+: 95/65lb, Purple/Green Band, 25/15lb
Competition: 135/95lb, 3 Muscle Ups, 53/35lb
Endurance: Add a 1k row to each round
Time Cap: 20 Min.

Tuesday, 11/27 WOD

Strength:
Back Squat
Every 2 Min. 4 Reps @ 75% of 1RM for 5 Rounds
WOD:
For Time:
50-40-30-20-10
-Russian Kettlebell Swings, 53/35lb
-Double Unders
Modify: Single Unders x 3, Less wt
Scale: Start @ 40s
50+: 35/25lb
Competition: 70/53lb
Endurance: Add a 70 and 60 Round
Time Cap: 12 Min.

Monday, 11/26 WOD

Strength:
Shoulder Press
Every 2 Min. 4 Reps @ 75% of 1RM for 5 Rounds
WOD:
5 Min AMRAP:
-Run 100m
-5 Thrusters, 95/65lb
Rest 5 Min.
5 Min AMRAP:
-Run 100m
-10 Shoulder to Overhead, 65/45lb
Rest 5 Min.
5 Min AMRAP:
-Run 100m
-15 Shoulder to Overhead, 45/35lb
Modify: Less wt.
Scale: Just the first 2 AMRAPs
50+: 65/45lb, 45/35lb, 35/25lb
Competition: 115/75lb, 95/65lb, 75/55lb
Endurance: 8 Min. AMRAPs with 2 Min. Rest

Sunday, 11/25 WOD

10RFT:
-5 Deadlifts, 225/145lb
-10 GHDSit Ups
-15 Box Jumps, 24/20”
-20 Air Squats
Modify: less wt, less ht, ab mat
Scale: 4-6RFT
50+: 185/125lb, 20/18” step ups
Competition: 275/185lb, 30/24”
Endurance: 13RFT
Time Cap: 35 Min.

Saturday, 11/24 WOD

“Wade”
For Time, wearing a 20/14lb Vest:
-Run 1200m
Then 4 Rounds of:
-12 Strict Pull Ups
-9 Strict Dips
-6 Strict Handstand Push Ups
-Run 1200m
Modify: No Vest, not strict, banded/jumping/ring rows, ab mat/box/shoulder taps x 2
Scale: 1/2 distance, 2 Rounds
50+: No Vest, Not Strict, green/purple band, 1 ab mat + 25lb plate

Friday, 11/23

Open Gym
9:30-11:30am

Happy Thanksgiving!

Closed

Wednesday, 11/21 WOD

Technique:
10 Min. EMOM
-1 Split Jerk
2 Sets @ 70% of 1RM
2 Sets @ 75%
2 Sets @ 80%
2 Sets @ 85%
2 Sets @ 90%
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
-Burpees
-Kettlebell Thrusters (Split Between Right and Left)
-Burpees
-Kettlebell Sumo Deadlift High Pull
-Burpees
-Kettlebell Swing
Rx: 53/35lb
Modify: Less wt
Scale: Start @ 6, 7, or 8
50+: 35/25lb
Competition: 70/53lb
Endurance: Add 12, and 11
Time Cap: 30 Min.

Tuesday, 11/20 WOD

Technique:
10 Min. EMOM
-1 Squat Clean
2 Sets @ 70% of 1RM
2 Sets @ 75%
2 Sets @ 80%
2 Sets @ 85%
2 Sets @ 90%
WOD:
5RFT:
-3 Rope Climb to 15’
-10 Handstand Push Ups
-500m Row
Modify: Up/Downs x 2 or Climb to 10’, ab mat/box/shoulder taps x 2
Scale: 3RFT
50+: Climb to 10’, 1 ab mat + 25lb plate
60+: Climb to 10’, 1 ab mat + 45lb plate
Competition: 1 of the 3 strict, walk 25lb on hands
Endurance: 1k Rows
Time Cap: 30 Min.

Monday, 11/19 WOD


Technique:
10 Min. EMOM
-1 Squat Snatch
2 Sets @ 70% of 1RM
2 Sets @ 75%
2 Sets @ 80%
2 Sets @ 85%
2 Sets @ 90%
WOD:
For Time:
-5 Back Squat @ 70% of 1RM
-15 Push Press @ 50% of 1RM
-50 Double Unders
-4 Back Squat
-12 Push Press
-40 Double Unders
-3 Back Squat
-9 Push Press
-30 Double Unders
-2 Back Squat
-6 Push Press
-20 Double Unders
-1 Back Squat
-3 Push Press
-10 Double Unders
Modify: Single Unders x 3
Scale: Start @ 4 Back Squat
Endurance: Start With 6 Back Squat, 18 Push Press, and 60 Double Unders, and finish with 1 Mile Run.
Time Cap: 15 Min.

Sunday, 11/18 WOD

2RFT:
-Row 500m
-25 Ring Dips
-25 Front Rack Lunges, 95/65lb
-25 Push Press, 95/65lb
Modify: Banded, Less wt
Scale: 1RFT
50+: 75/55lb, Green/Purple Band
Competition: 115/80lb
Endurance: 3RFT
Time Cap: 25 Min.

Saturday, 11/17 WOD

3RFT:
-100/70 Battle Rope
-50 Box Jumps, 24/20”
-50 Back Extensions
Modify: Less Ht
Scale: 1/2 Reps
50+: 20/18” Step Ups
Competition: 30/24”
Endurance: 4RFT
Time Cap: 30 Min.

Friday, 11/16 WOD

WOD:
5 Min. AMRAP:
-Run 100m
-5 Power Clean, 135/95lb
Rest 5 Min.
5 Min. AMRAP:
-Run 100m
-10 Power Clean, 115/80lb
5 Min. AMRAP:
-Run 100m
-15 Power Clean, 95/65lb
Modify: Less wt
50+: 115/80lb-95/65lb-75/55lb
Competition: 155/105lb-135/95lb-115/80lb
Endurance: 8 Min. AMRAPs with 2 Min Rests

Thursday, 11/15 WOD

Strength:
Front Squat
Every 2 Min. 5 Reps @ 70% of 1RM for 5 Rounds
WOD:
7RFT:
-7 Toes to Bar
-9 Sumo Deadlift High Pull, 75/55lb
-11 Wall Ball, 20/15lb to 10/9’
Modify: Knee Raises, Less wt
Scale: 3-5RFT
50+: 16/12lb
60+: Knee Raises, 65/45lb, 14/10lb
Competition: 95/65lb, 30/20lb
Endurance: 10RFT
Time Cap: 20 Min.

Wednesday, 11/14 WOD

Strength:
Shoulder Press
Every 2 Min. 5 Reps @ 70% of 1RM for 5 Rounds
WOD:
For Time:
-21 Handstand Push Ups
-50 Double Unders
-9 Kettlebell Swings, 70/53lb
-15 HSPU
-50 Double Unders
-15 KB
-9 HSPU
-50 Double Unders
-21 KB
Modify: Less wt, ab mat/box/shoulder taps x 2, single under x 3
Scale: 1/2 Double Unders, and 12-9-6
50+: 25lb Plate + ab mat, 53/35lb
60+: 45lb Plate + ab mat, 35/25lb
Competition: Handstand Walk 75’/50’/25’
Endurance: Add 27 Round on each end
Time Cap: 15 Min.

Tuesday, 11/13 WOD

Strength:
Deadlift
Every 2 Min. 5 Reps @ 70% of 1RM for 5 Rounds
WOD:
6RFT:
-12 Air Squats
-10 Calorie Row
-8 Pull Ups
*Every 90 Seconds You Must Do 3 Thrusters, 135/95lb
Modify: Banded/Jumping/Ring Rows, Less wt
Scale: 3-5RFT
50+: 115/80lb
60+: 95/65lb
Competition: 155/105lb
Endurance: 8RFT
Time Cap: 20 Min.

Monday, 11/12 WOD "Burping Randy"

Strength:
Back Squat
Every 2 Min. 5 Reps @ 70% of 1RM for 5 Rounds
WOD:
“Burping Randy”
For Time:
-75 Power Snatch, 75/55lb
*EMOM 3 Burpee Box Jumps, 24/20”
Modify: Less wt, Less ht
Scale: 50, 2 Burpee Box Jumps EMOM
50+: 65/45lb, 20/18” Step Ups
Endurance: 5 Burpee Box Jumps EMOM
Time Cap: 25 Min.

Sunday, 11/11 WOD "Ryan"

"Ryan"
5RFT:
-7 Muscle Ups
-21 Burpees
Modify: 7 Pull Ups and 7 Ring Dips Banded if neede
Scale: 2-4RFT
50+: 7 Pull Ups and 7 Ring Dips, Green/Purple Band