WOD'S

Friday, March 16

March 16, 2012
Strength: Snatch Progression  WOD: 1 Rope Climb  7 Overhead Squats 115/75lbs  14 Kettlebell Swings 24/16kg  5 Rounds  Scale Weight accordingly 

Thursday, March 15th

March 15, 2012
Skill: Muscle Up progressions WoD: CrossFit Open WoD 12.4 12 Minute AMPRAP 150 Wall Balls 90 Double Unders 30 Muscle Ups Complete as many reps as possible in 12 minutes, must complete one movement before moving on to the next...

Wednesday, March 14

March 13, 2012
Strength:  Deadlift 3 sets of 5 reps (80% or higher) WOD: 3 Wall Walks 6 Deadlifts 225/155lbs 18 Double Unders 10 Minute AMRAP  

Tuesday, March 13


*Reminder: Evolution Package starts tonight at 7:30pm  Skill:  Wall Walks & Handstand Holds  WOD: 200m Run  rest 1 Minute  400m Run  rest 1:30  600m Run  Rest 2 Minutes  3 Rounds  Games Prep:  Skill: 3 sets of handstand pushups (1st regular, 2nd deficit, 3rd attempt ring hspu's)  WOD: rest times are equal to working times for the runs 

Monday, March 12th

March 11, 2012
Reminder: Evolution Classes Start Tuesday night at 7:30pm  Strength:  Clean Progression  WOD: "The Chief"  3 Power Cleans 135/95lbs  6 Pushups  9 Squats  AMRAP 3 Minutes  Rest 1 Minute  5 Rounds  Scale Options:  125/85lbs  115/75lbs  105/70lbs  95/65lbs  85/55lbs 

Friday, March 9

March 8, 2012
Strength:  Snatch Progression  WOD: 36 Double Unders  18 Power Snatch 95/65lbs  18 Handstand Pushups  36 Double Unders  18 Ring Dips  18 Overhead Squats 95/65lbs  24 Double Unders  12 Power Snatch  12 Handstand Pushups  24 Double Unders  12 Ring Dips  12 Overhead Squats  Conditioning:  Tabata Row 

Thursday, March 7th


Skill: Toes to bar, kipping WoD: CrossFit Games Open workout 12.3, As many rounds as possible (AMRAP) in 18 minutes of: 15 Box Jumps (24"/20") 12 Push Press (115#/75#) 9 Toes to Bar

Wednesday, March 6

March 6, 2012
Strength:  20 unbroken backsquats (add 5lbs to last week)  WOD: 400m Run  then 4 rounds of:  7 Thrusters 95/65lbs  7 Burpees  then finish with another 400m run  Rest 5 mins  200m Run  then 4 rounds of:  7 Kettlebell Swings 24/16kg  7 Pullups  then finish with another 200m run  Games Prep:  32/24kg for KB and Chest to bar for pull-ups 

Tuesday, March 5

March 5, 2012
Skill:  Handstand progressions WOD: 21-15-9 reps of: Toes to bar Wall balls Box Jumps 24/20' Row for calories Games Prep: 3 sets of max rep muscle ups  

Monday, March 5


Strength: Front squat 3 sets of 5 reps @85% or higher WOD: 10 Front squats (135/95lbs) 1 Rope climb 9 Front squats 1 Rope climb 8 Front squats 1 Rope climb ...down to... 1 Front squat 1 Rope climb Scale weight as needed and bring your long socks! Games prep: 155/105lbs

Saturday, March 3

March 3, 2012
Strength:  Deadlift Warmup WOD: 6 Deadlift 255/165lbs 12 Hand Release Push ups 36 Double Unders 5 Rounds  

Friday, March 2

March 2, 2012
Conditiong:  Row 1k  WOD: 100ft Shuttle Run  6 Wallballs  8 Jumping lunges per leg (alternating legs)  AMRAP 3 mins  rest 1:30  4 Rounds 

Thursday, March 1

March 1, 2012
Skill:  Snatch Progression WOD: Open workout #2 30 Snatch 75/45lbs 30 Snatch 135/75lbs 30 Snatch 165/100lbs Amrap Snatch 210/120lbs AMRAP 10 minutes *Weight can be scaled each round Conditioning:  Row 250m rest 30 seconds Row 250m

Wednesday, Feb 29

February 29, 2012
Strength: 20 unbroken backsquats @bodyweight or higher (add 5lbs to last week)  WOD: 15 Kettlebell swings 32/24kg  Bear Crawl to barbell  15 Clean and Jerk 165/105lbs  Burpee broad jump back to kettlebell  3 Rounds  Weight options:  155/105 135/95 115/75 95/65 Games Prep:  15 Kettlebell swings 32/24kg  Handstand walk to barbell  15 Clean and Jerk 165/105lbs  Burpee broad jump back to kettlebell  3 Rounds 

Tuesday, Feb 28

February 27, 2012
Skill:  Handstand progressions (pushup, static hold, walk)  WOD:  5 Handstand pushups  10 Chest to bar pullups  30 Double unders  5 Rounds  Conditioning:  500m Row  rest 1 minute  2 rounds 

Monday, Feb 26

February 26, 2012
Strength:  Starting our new Oly Lifting progression for the Snatch WOD:  1 Full Snatch 3 Overhead Squats 5 Box Jump Overs 24/20' 10 Rounds Weight options: 155/105 135/95 115/80 105/75 95/65 etc.  

Sunday, Feb 26


Pick your own benchmark day, catch up on a workout you missed this week, or pick a lift and go for a PR! If you haven't completed the first Open WOD (7 min amrap of burpees), today is your last day to do so! 

Saturday, Feb 25

February 25, 2012
WOD: 1 Rope Climb 10 Wallballs (20/12) 20 KB Swings (24/16) 30 Double Unders 7 Rounds OPEN WOD VALIDATION: For anyone wanting to do the Open WOD, we will be validating workouts from around 12:00pm-1:00pm. Feel free to stop by and take on a FUN 7 minutes of burpees! ;)

Friday, Feb 24

February 23, 2012
Skill:  Push Jerk 3 rep max WOD: 3 minutes to complete: 100 ft Shuttle Run x3 10 GHD Situps Max reps Shoulder to Overhead rest 1:30 4 Rounds Weight Options: 135/95lbs 125/85lbs 115/75lbs 95/65lbs

Thursday, Feb 23


WOD: Open Workout #1 Complete as many reps as possible in 7 minutes of: Burpees *At the top of the burpee you must jump and touch a target that is 6 inches above your reach with both hands Conditioning: Row 6 Minutes for calories

Wednesday, Feb 22

February 21, 2012
The 2012 Reebok CrossFit Games Open Starts Today! Sign up to compete here.             Skill:  Double Unders. Max Consecutive set. 3 attempts WOD: 3 Chest to Bar Pullups  3 Burpees  AMRAP 2 mins Rest 1 minute  3 Power Snatch 95/65lbs  3 Overhead Squats  AMRAP 2 mins  Rest 1 minute  3 Ball Slams 30/20lb  3 Box Jumps 24/20'  AMRAP 2 mins Rest 3 mins  2 Rounds  Games Prep: Same as

Tuesday, Feb 21

February 20, 2012
Strength: 20 unbroken backsquats @bodyweight or higher WOD: 25 pistols Then 10-1 deadlifts (225/155lbs) 1-10 toes through rings Then 25 pistols Games Prep Option: 40 pistols 8-6-4-2 deadlifts (315/205lbs) 2-4-6-8 muscle ups 40 pistols    

Monday, Feb 20


WOD: 6 Hanging Squat Clean (135/95) 12 Ring Push-ups 300m Row 5 Rounds

Sunday, Feb 19

February 19, 2012
Pick your own benchmark day, catch up on a workout you missed this week, or pick a lift and go for a PR!

Saturday, Feb 18

February 18, 2012
Skill/Strength: Warm up push press Then perform 3 sets of 3 (heavy)   WOD: 3 Push Press (115/75) 6 Kettlebell Swings (24/16) 9 Air Squats 3 Min AMRAP (1 min rest) 5 Rounds  

Friday, Feb 17

February 17, 2012
  Happy Friday! 15 Min AMRAP 5 Front Squats (135/95) 7 Ball Slams (30/20) 11 Pull Ups    

Thursday, Feb 16

February 16, 2012
Skill: Rope climb work... so you may want to wear long pants or socks!  WOD: 1 Rope climb  21 Overhead Squats (95/65lbs)  21 Box Jumps (24/20')  1 Rope climb  15 Overhead Squats  15 Box Jumps  1 Rope Climb  9 Overhead Squats  9 Box Jumps  1 Rope climb

Wednesday, Feb 15

February 15, 2012
Strength: Work up to a 3 Rep Max Power Clean (hands must stay on the bar)  WOD: 7 Power Cleans 11 Burpees  5 Rounds  Weight Options  185/135lbs 165/115lbs 155/105lbs 135/95lbs 115/75lbs 95/65lbs

Tuesday, Feb 14

February 14, 2012
Valentine's Day WOD:  In pairs of two complete:  14 Push Press each 95/65lbs (bar cannot touch the ground)  Partner Sled Pull length of gym  14 Farmers Carries w/Kettlebells (there and back=1 rep)  Partner Sled Pull length of gym  14 Medball Thrusters each 20/12lb (Medicine ball cannot touch the ground)  Partner Sled Pull length of gym  14 Ball Slams each 30/20lb  Partner Sled Pull length of gym  2 Rounds  *If the barbell or medicine

Monday, Feb 13 (Opening Day!)

February 13, 2012
Today's WOD is named after Andrew's uncle Jerome - without him we would not have showers or bathrooms. The renovation process was long and hard and so is this WOD!  "Jerome" 500m Row 20 KBS (24/16kg)  40 Wallballs  20 Toes 2 Bar  40 Box Jumps (24/20')  20 Deadlifts (185/135) 40 Hand Release Pushups  20 Ring Rows  40 Overhead Walking Lunges (45/25lb plate)  400m Run

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