WOD - Wednesday, August 15, 2018

15.1

9 min. AMRAP
15 toes to bar
10 deadlift @ 85 lbs.
5 power snatach @ 85

3 min. rest then 1 mile run

WOD - Friday, August 10, 2018

15 min. AMRAP - Heavy Cleans

15 min. AMRAP:
5 Power Clean - 135 lbs.
10 Knees to Elbow
15 Pushups Results

OR

17.1 from Wednesday

WOD - Wednesday, August 8, 2018

17.1

20 min. Time Cap
10 DB snatch - 35 lb
15 box over burpee - 24"
20, DB snatch
15 BoB
30 DB snatch
15 BoB
40 DB snatch
15 BoB
50 DB snatch
15 BoB

WOD - Tuesday, August 7, 2018

Chaos

Before the WOD athlete doesn't know movements, sets, or reps.

35 SDHP 45lbs
30 Burpee To Bar
25 Overhead One Arm KB Squats (30-40lbs)
20 One legged Squats (with assistance)
25 36-42in Box Jumps

WOD - Friday, July 27, 2018

10 Minute Man Maker

Man Makers
As many reps as possible in 10 Min.
Alternate every 2:30 between 25 and 20 lb. dumbells

Bench press strengh WOD after

https://www.youtube.com/watch?v=iMNnvhg1JcM

WOD - Wednesday, July 25, 2018

Unlucky Sevens
Lucky Sevens

Two WODs in One

Unlucky Sevens
Run 800 m.
then complete Lucky Sevens which is as many rounds and reps as possible in 7 minutes of:
7x Box Jumps - 24"
7x Burpees
7x Kettlebell Swings - 45 lbs.
then run 800 m.

Within Unlucky you get a separate Rounds & Reps score for the 7 min. AMRAP (Lucky Sevens).

Two scores:
Time for Unlucky Sevens
Rounds & Reps for Lucky Sevens

WOD - Monday, July 23, 2018

14.2 Light

From 0:00-3:00 - 2 rounds of 10 OHS (45) & 10 pullups
3:00-6:00 - 2 rounds of 12 OHS & pullups
6:00-9:00 - 2 rounds of 14 OHS & pullups
etc.

WOD - Friday, July 20, 2018

AMRAP Triplet

15 min. AMRAP
12 Deadlift 105/95
10 Burpee over box
8 Push press - 95

WOD - Wednesday, July 18, 2017

5 Rounds of 400s

400m
20 push-ups
20 kettlebell

WOD - Monday, July 16, 2018

 CrossFit Games Open 13.1

17 min. AMRAP
40 burpees
30 snatch @ 45 lbs.
30 burpees
30 snatch @ 75 lbs.
20 burpees
30 snatch @ 100 lbs

WOD - Wednesday, July 11, 2018

Stationary Barbell Lunges - 10 Rounds

 

Ten rounds for time of:
10 (5x each) Stationary Barbell Lunge - 85 lbs.
5 Toes to Bar
5 SDHP - 85 lbs.
5 Burpee Over The Bar

WOD - Friday, July 6, 2018

Another Nasty 30 - No DUBS

30 Walking lunge steps
30 Pull-ups
30 Box jumps - 24"
30 Bench dips
30 Knees to elbows
30 Kettlebell swings - 45 lbs.
30 Sit-ups - ab. mat
30 Hang squat cleans, 75 lbs.
30 Back extensions
30 Wall ball shots - 20 lbs.
30 Push-ups

WOD - Monday, July 2, 2018

18 min. AMRAP - 5-10-15

18 min. AMRAP
5 Squat cleans @ 115
10 Toes to bar
15 Box jump

WOD - Friday, June 29, 2018

800's w/3 rounds

800 m.

3 Rounds
20 pullups
25 wallball
30 push ups

800 m.

WOD - Wednesday, June 27, 2018

5 Rounds
5 Power snatch
10 one-legged, weighted good mornings (each leg)
20 kettlebell swings
then: 50 burpees

WOD - Monday, May 21, 2018

Bar-Burpee-Bell

15 min. AMRAP
7 T2B
7 Burpees
14 Kettlebell swings

WOD - Friday, Mary 18, 2018

4 Rounds - Bar and Ball

4 Rounds
7 T2B
7 Pull-ups
10 Bent over row (each arm)
15 Wallball

WOD - Wednesday, May 9, 2018

Sevens

7 Rounds
7 pull ups
14 Kettlebell
7 pushups
7 kettlebell weighted one-legged good mornings each leg

WOD - Friday, May 4, 2018

Matteson

100 Hand Release Burpee to Box Jump 24''

then

Oly SWOD

WOD - Wednesday, May 2, 2018

Batman And Robin

In teams of 2 – 26 Minute AMRAP

Rx: 135#/95#

Partner A runs 400M
Partner B does AMRAP Power Cleans + Jerks until A gets back. Switch and repeat. (Each person only runs once and C and J’s once).

Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns. Switch and repeat. Again, each person only runs once and squats once.

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat.

Partner A runs 400 m
Partner B does AMRAP Burpees
Switch and repeat.

Combine Scores of all four movements for team score.

WOD - Monday, April 30, 2018

400 m.

3 Rounds
12 body-weight deadlifts
10 chin-ups - strict

600 m.

3 Rounds
12 SDHP 95/75
10 overhead squats

800 m.

WOD - Friday, April 27, 2018

Partner EMOM

Every Minute 4 Partner Med Ball Burpees

then:starting at 4 reps

odd - ascending Partner Wall Ball
even - ascending Partner Med Ball (bench) Situps

WOD - Wednesday, April 25, 2018

Score is Total Reps

AMRAP 7 min:
10 Pull-Ups
10 Burpees

Rest 3 min

AMRAP 7 min:
15 Jump Squats
15 Plank Ups

Rest 3 min

AMRAP 7 min:
20 Push Press (65/45)
20 Weighted Good Mornings (45lb KB)

WOD - Monday, April 23, 2018

Carry-Jump-Sit-Clean-Run Ladder

Farmers carry (45/30) - d&b twice
25 Box jump step-over (24/18)
50 Sit ups
10 Clean & jerk (135/95)
800 m.
10 Clean & jerk
50 Sit ups
25 Box jump step-over
Farmers carry - d&b twice

WOD - Friday, April 13, 2018

Clean the Gym

3 Rounds
5 Squat cleans - 135 lbs.
20 Burpees
Bear crawl - down and back
Farmer's carry - down and back
50 Dubs

or

Fight Gone Bad

WOD - Wednesday, April 11, 2018 (Alternate)

Merry Go Rounds

For time:
1 round of:
100 double-unders
50 squats
75-lb. push press, 25 reps / 20 pullups
Then, 2 rounds of:
60 double-unders
30 squats
75-lb. push press, 15 reps / 10 pullups
Then, 3 rounds of:
40 double-unders
20 squats
75-lb. push press, 10 reps / 5 pullups

WOD - Wednesday, April 11, 2018

5 Shoulder to overhead - 135 lbs.
25 Dubs
10 S2OH - 115 lbs.
25 Dubs
20 S2OH - 95 lbs.
25 Dubs
30 S2OH - 75 lbs.
25 Dubs
20 S2OH - 95 lbs.
25 Dubs
10 S2OH - 115 lbs.
25 Dubs
5 S2OH - 135 lbs.

WOD - Friday, April 6, 2018

10 to 50

10 box jump - 36"
15 chest to bar pullups
20 snatch - 75 lbs.
25 overhead squats
30 toes to bar
35 kettlebell swing - 45 lbs.
40 med ball cleans
45 burpees
50 incline situps

WOD - Wednesday, April 4, 2018

3Rounds:
10 One Arm DB Thruster 35+
20 DB Snatch(Alt)
100m DB Suitcase Carry(Switch arms at 50m)
33 Dubs

WOD - Monday, April 2, 2018

2 mile run on treadmill @ 1% incline

WOD - Wednesday, March 28, 2018

Hams and Tris

3 Rounds FT
20 WB 20lbs
20 Deficit KB Deadlifts 45lbs
20 Bent Over Rows 45lbs (10 per arm)
20 Dumbell Bench Press 45lbs

WOD - Monday, March 26, 2018

3 Rounds of Shoulder Work

3 Rounds
10-15-20
Burpee pullup
Hanging snatch @ 75 lbs.
Pushups

WOD - Sunday, March 18, 2018

18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 Chest to Bar
100 double-unders
20 dumbbell snatches
100 double-unders
12 Chest to Bar

75-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

WOD - Friday, March 16, 2018

18.4

For time:
21 deadlifts, 185 lb.
21 Push Press 95lb.
15 deadlifts, 185 lb.
15 Push Press 95lb.
9 deadlifts, 185 lb.
9 Push Press 95lb.
21 deadlifts, 255 lb.
10 handstand push-ups
15 deadlifts, 255 lb.
10 handstand push-ups
9 deadlifts, 255 lb.
10 handstand push-ups

Time cap: 9 min.

WOD - Monday, March 5, 2018

Spring Break 2018

15 min AMRAP

5 Pull Ups
10 Push Press (95lbs)
5 T2B
10 KB Swing
20 Second Plank

WOD - Friday, March 2, 2018

18.2

1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35#
Bar-facing burpees

WOD - Wednesday, February 28, 2018

12 Minute Amrap

6 Decline Pushups
6 Box Jumps 24in
6 Deficit Pushups (on plates or db)
6 Front Squats 75lb

WOD - Friday, February 23, 2018

18.1

20 min. AMRAP
8 Toes to bar
10 Dumbell hanging clean to press - 35 lbs.
14 cal. row

WOD - Wednesday, February 21, 2018

5 Rounds - Pullups-Kettlebell-Situps

5 rounds 
10 pull ups
20 kb
30 sit ups

WOD - Monday, February 19, 2018

"Down and Back"

In Goodman, go down and back, touching the wall at each end:

Run
Run backwards
Farmer carry (plate in each hand)
Broad jump
Walking Overhead Lunge (one plate overhead)
Bear crawl
Crab Walk
Bear crawl
Walking Overhead Lunge
Broad jump
Farmer carry
Run backwards
Run

4 burpees between each activity

WOD - Friday, February 16, 2018

7 Bear complexes at:

55 lbs
65 lbs
75 lbs
85 lbs
95 lbs

WOD - Wednesday, February 14, 2018

EMOM:Until Failure
ODDS
3 Pull Ups
Ascending burpees
EVENS
3 Push Ups
Ascending box jumps

WOD - Monday, February 12, 2018

5 rounds for time of:
85-lb. hang power clean and jerks, 12 reps
85-lb. thrusters, 9 reps
85-lb. power snatches, 6 reps

WOD - Wednesday, February 7, 2018

13 min AMRAP

5 Deadlift (body weight)
7 Burpee over bar
9 Toes to Bar

WOD - Monday, February 5, 2018

Bike 1.5M

3 Rounds
20 Dips
20 Sit Ups
20 KB
20 Sec Plank

Bike 1.5M

WOD - Friday, February 2, 2018

13.3 Masters
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 15 pound ball
90 Double-unders
30 Pull Ups

WOD - Wednesday, January 31, 2018

12/9/6
/Switch Arms

12/9/6
Each Arm

45lbb KB - One Leg Deadlift (https://www.bodybuilding.com/exercises/kettlebell-one-legged-deadlift)
25lb DB - Over head walking lunges
45lb KB - Bent Over Rows
25lb DB - Turkish Get Ups

WOD - Monday, January 29, 2018

2 Rounds:
7 Hang Cleans
17 Pull Ups
27 Push Press
37 KB Swings
47 Push Ups
57 Sit Ups
67 Air Squats
77 Dubs

WOD - Friday, January 26, 2018

5 Rounds:
2 Laps
15 Wall Ball
15 Box Jump overs
Bear Crawl (Down)
Run Backwards (Back)

WOD - Monday, January 22, 2018

Air Force WOD 

20 Thrusters 95/75 lbs.
20 SDHP
20 Push press
20 Overhead Squats
20 Front Squats

Each minute begins with 4 burpees. 20 minute time cap.

WOD - Friday, January 19, 2017

18.0

21-15-9
Dumbbell snatch - 35 lbs.
Burpee over Dumbell

WOD - Monday, January 15, 2018

5 Rounds FT
5 Max Depth Air Squats
5 Box Jumps 30
5 Snatch Pull
5 Chest to Bar
5 Toes to Bar
5 Snatch Balance
5 Decline Sit Ups
5 Back Extentions
5 Squat Snatch

WOD - Wednesday, January 10, 2018

2 Rounds
Farmers Carry Down and back
20 Burpees
Farmers Carry Down and back
20 Jumping Lunges
Farmers Carry Down and back
40 DUBS
Farmers Carry Down and back
40 Overhead squats with pvc pipe

WOD - January 3, 2018

7th Heaven

7 rounds for time:
7 Thrusters (95/65)
7 Pull-ups
7 Burpees

WOD - Sunday, December 31, 2017

12 min. AMRAP -Burpee dumbbell squat

12 min. AMRAP
Burped to squat clean with 15 lb. dumbbell