WOD'S

Thursday, March 29

March 28, 2012
Skill:  Handstand Pushups/Holds/Walking  WOD: 5 Pullups  10 Jumping Lunges (5 per leg)  20 Double Unders  AMRAP 4 Minutes  Rest 2 Minutes  3 Rounds  Conditioning:  Row 250m  rest 1 Minute  5 Rounds 

Wednesday, March 28

March 27, 2012
Strength:  Clean Progression  WOD:  3 Rope Climbs  100m Run to Prowler 100m Prowler Push (50m Turnaround)  Run 100m back inside  2 Rope Climbs  100m Run to Prowler  100m Prowler Push  100m Run back inside  1 Rope Climb  100m Run to Prowler  100m Prowler Push  100m Run back inside to finish  *Prowler Push is on the high handles both ways :) 

Tuesday, March 27

March 26, 2012
Skill:  Pistols  WOD: "Klepto"  27 Box Jumps 24/20'  20 Burpees  11 Squat Cleans 145/100lbs  4 Rounds  *Scale weight accordingly 

Monday, March 26


Strength: 20 Rep Back Squat WOD: 10.9.8.7.6.5.4.3.2.1 reps of:  Overhead Squat 95/65lbs  KB Swing 24/16kg    Games Prep:  115/80lbs 32/24kg  

Sunday, March 25

March 25, 2012
Skill: Pose Running Drills WoD: 3 Rounds for time 800m Run 40 Double Unders 20 KB Swing (24/16)

Friday, March 23

March 23, 2012
Skill:  Handstand Pushup WOD: 5 GHD Situps 7 Burpee Box Jumps 24/20' 9 Goblet Squats 24/16kg AMRAP 3 Minutes Rest 1:30 4 Rounds  

Thursday, March 22

March 22, 2012
Strength:  Thruster Work  WOD: 3 Thrusters 100/65lbs  3 Chest to bar Pullups  6 Thrusters  6 Chest to bar Pullups  9 Thrusters  9 Chest to bar Pullups  12 Thrusters  12 Chest to bar Pullups  15 Thrusters  15 Chest to bar Pullups  18 Thrusters  18 Chest to bar Pullups  21 Thrusters 21 Chest to bar Pullups  and so on... AMRAP 7 Minutes

Wednesday, March 21

March 20, 2012
Skill:  Turkish Get-up WOD:  7 Deadlifts 185/115lbs 7 Pullups 150ft Farmers Carry w/Kettlebells 24/16kg AMRAP 20 Minutes Scale Deadlift weight accordingly Games Prep:  Chest to bar pullups 32/24kg Kettlebells  

Tuesday, March 19

March 19, 2012
Skill:  Double Under work, attempt max consecutive sets  WOD:  Prowler Push 100ft  15 Ring Dips  15 Balls Slams 30/20lbs  Prowler Push 100 ft  12 Ring Dips  12 Ball Slams  Prowler Push 100 ft 9 Ring Dips  9 Ball Slams  Prowler Push 100 ft  6 Ring Dips  6 Ball Slams  Prowler Push 100 ft  3 Ring Dips  3 Ball Slams  Prowler Push 100 ft 

Monday, March 19

March 18, 2012
Strength:  Clean Progression WOD:  "Grace" For Time: 30 Clean and Jerks 135/95lbs Scale Options: 125/85lbs 115/80lbs 105/75lbs 95/65lbs Games Prep: 185/135lbs Conditioning:  For time: 500m Row 400m Run  

Saturday, March 17

March 17, 2012
Strength: 20 Rep unbroken Back Squats (add albs to last week) WOD: 12 Thrusters 95/65lbs 12 Pullups 200m Run 9 Thrusters 9 Pullups 200m Run 6 Thrusters 6 Pullups 200m Run 9 Thrusters 9 Pullups 200m Run 12 Thrusters 12 Pullups  

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

1 48 49 50 51