04.02.16 Saturday

--FAREWELL WOD--

"Farewell Jennifer"

(Teams of 3)

Buy in: Newberry hill partner run

60 Squat Clean (135/85)

35 Rope Climbs

60 Bar Over Burpees

For time...

Jennifer

04.01.16 Friday

--TEAM WOD--

(Teams of two)

20 min amrap

40 Shoulder to Overhead (185/125)

80 Double Unders

40 Pull-ups 

80 Double Unders

*advanced teams can do chest to bar pull-ups. One athlete from each team works at a time. Switch as needed.

A whole lot of strong athletes!

03.31.16 Thursday

--THE WOD--

"Nancy"

5 Rounds

400m Run

15 Overhead Squats (95/65)

For time...

**Cash Out (optional)

100 Sit-ups 

Not for time...

Kyle and Lauren

03.30.16 Wednesday

--SWOD--

5 x Max Reps Strict Pull-ups

*use bands and rings as necessary 

**rest 90 sec between sets

--THE WOD--

21-15-9

Deadlift (225/155)

Box Jumps (24"/20")

Wall Balls (20/14)

*15 min cap

Jose

03.29.16 Tuesday

--SWOD--

1RM Front Squat 

*paused 7 sec.

--then drop to 85%  and perform as many reps as possible

--THE WOD--

14 min amrap

200m run

21 Toes to Bar

14 Power Snatch (115/75)

Post 16.5 aftermath....

03.28.16 Monday

--SWOD--

2-2-2-1-1

Split Jerk

*work up to a heavy

--THE WOD--

5 Rounds

20 Push-ups

10 Hang Power Cleans (135/95)

For time...

Sindy

03.25.16 Friday

*THE LAST CROSSFIT OPEN WORKOUT HAS BEEN ANNOUNCED. WE WILL BE COMPLETING THE OPEN WORKOUT SATURDAY BEGINNING AT 8:30AM. WE WILL RUN HEATS TO MAKE SURE EVERYONE HAS A CHANCE TO COMPLETE THE WORKOUT.

--THE WOD--

"16.5"

21-18-15-12-9-6-3

Thrusters (95/65)

Burpees

For time...

(18 min time cap)

03.24.16 Thursday

--TEAM WOD--

(Teams of two)

100 Partner Wall Balls (20/14)

35 Over the Box Burpees (24/20)

75 Toes to Bar

35 Over the Box Burpees

100 Partner Wall Balls 

*20 min cap

Coach Becky

03.23.16 Wednesday

--SWOD--

5-5-5-5-5

Paused Bench Press

*2 sec pause on top of chest each rep

--THE WOD--

16 min amrap

Run 1200m

60 SDHP (95/65)

40 Push Press

20 Hand Release Push-ups 

03.22.16 Tuesday

--SWOD--

1RM Back Squat 

*paused 7 sec.

--then drop to 80% and perform as many reps as possible

--THE WOD--

4 Rounds

24 Double Unders

16 Pull-ups 

8 Power Cleans (185/125)

For time...

Justin

03.21.16 Monday

--SWOD--

2-2-2-2

Split Jerk

*heavy

--THE WOD--

3 Rounds of:

(4 min amrap)

14 Thrusters (95/65)

14 Sit-ups

*rest 1 min between rounds

03.18.16 Friday

*THE NEXT CROSSFIT OPEN WORKOUT HAS BEEN ANNOUNCED. WE WILL BE COMPLETING THE OPEN WORKOUT SATURDAY BEGINNING AT 8:30AM. WE WILL RUN HEATS TO MAKE SURE EVERYONE HAS A CHANCE TO COMPLETE THE WORKOUT.

--THE WOD--

"16.4ish"

55 Deadlift

55 Wall Balls

55 Cals Rowing

55 Handstand Push-ups 

*you can start in any order to keep us from bunching up on the rowers, unless you are doing 16.4 scored

03.17.16 Thursday

16.4 will be release at 5pm today! Who's excited?!

--TEAM WOD--

(Teams of 2)

20 min amrap 

400m Partner Med Ball Run (20/14)

50 KBS (53/35)

40 Overhead Plate Lunge (45/25)

30 Hand Release Burpees

*one person works at a time switch as you need. 

03.16.16 Wednesday

--SWOD--

5-5-5-5-5

Bench Press

*heavy use a partner to spot

--THE WOD--

5 Rounds

12 Pull-ups 

8 Power Clean (155/105)

For time...

*17 min cap

John

03.15.16 Tuesday

--SWOD--

3-3-2-2-1

Back Squat

*heavy but perfect

--THE WOD--

10 min amrap

20 Wall Balls (20/14)

15 Box Jump Overs (24"/20")

10 Sit-ups 

Coach Vanessa

03.14.16 Monday

--SWOD--

3-3-2-2-1

Front Squat

*heavy but perfect

--THE WOD--

21-15-9

Shoulder to Overhead (135/95)

*after each round of shoulder to overhead perform 30 Air Squats

03.11.16 Friday

*THE NEXT CROSSFIT OPEN WORKOUT HAS BEEN ANNOUNCED. WE WILL BE COMPLETING THE OPEN WORKOUT SATURDAY BEGINNING AT 8:30AM. WE WILL RUN HEATS TO MAKE SURE EVERYONE HAS A CHANCE TO COMPLETE THE WORKOUT.

--THE WOD--

"16.3 ish"

7 min amrap

10 Power Snatch (75/55)

10 Chest to Bar Pullups

03.10.16 Thursday

--THE WOD--

40-30-20-10-5

KBS (53/35)

*after each set of KBS perform 

15 Toes to Bar

03.09.16 Wednesday

--SWOD--

5 x Max Strict Pullups

*each set is to be done to failure. If the set cannot be done strict add a small band and work up from there. Can also be scaled to rings or straight bar rows. Each set is done to failure then you rest 90 sec.

--THE WOD--

20 Box Jump Overs (24"/20")

8 Power Snatch (135/95)

20 Sit-ups

20 Box Jump Overs 

10 Power Snatch 

20 Sit-ups

20 Box Jump Overs 

12 Power Snatch

20 Sit-ups 

For time...

*18 min cap

Emily

03.08.16 Tuesday

--SWOD--

3RM Back Squat

-then 3@90%

--THE WOD--

5 Rounds

10 Overhead Squats (115/75)

50 Double Unders 

For time...

*Firebreathers can use (135/95)

Fran

03.07.16 Monday

--SWOD--

EMOTM For 8 min

3 Strict Press+2 Push Press

*add load throughout. You do not need to move up in load each set

--THE WOD--

"For Armando and Melissa"

7 min amrap

35 Power Cleans (95/65)

35 Push Press

Rest 2 min

7 min amrap

27 Front Squat (95/65)

27 Hand Release Push-ups

*you will have two seperate scored for this workout. One for each amrap 

This WOD is for two special athletes.

Happy Birthday to Armando and Melissa

03.04.16 Friday

*THE NEXT CROSSFIT OPEN WORKOUT HAS BEEN ANNOUNCED. WE WILL BE COMPLETING THE OPEN WORKOUT SATURDAY BEGINNING AT 8:30AM. WE WILL RUN HEATS TO MAKE SURE EVERYONE HAS A CHANCE TO COMPLETE THE WORKOUT.

--THE WOD--

"16.2 ish"

16 min amrap

25 Toes to Bar

50 Double Unders 

15 Squat cleans (135/95)

*after each round increase your starting weight by 5-10# and decrease the squat clean reps by 2 reps. Ex. 15-13-11-9 

03.03.16 Thursday

*THE NEXT CROSSFIT OPEN WORKOUT WILL BE ANNOUNCED TOMORROW (THURSDAY).WE WILL BE COMPLETING THE OPEN WORKOUTS EVERY SATURDAY BEGINNING AT 8:30AM. WE WILL RUN HEATS TO MAKE SURE EVERYONE HAS A CHANCE TO COMPLETE THE WORKOUT EACH WEEK.

--THE WOD--

3 Rounds

800m Run

30 KBS (53/35)

20 Pullups 

For time...

Melissa D.

03.02.16 Wednesday

*THE NEXT CROSSFIT OPEN WORKOUT WILL BE ANNOUNCED TOMORROW (THURSDAY).WE WILL BE COMPLETING THE OPEN WORKOUTS EVERY SATURDAY BEGINNING AT 8:30AM. WE WILL RUN HEATS TO MAKE SURE EVERYONE HAS A CHANCE TO COMPLETE THE WORKOUT EACH WEEK.

--SWOD--

Every Minute on the minute for 8 min:

1 Deadlift+1 Hang Power Clean+1 Front Squat

*work up to a heavy set during the workout. NO MISSED REPS

--THE WOD--

As fast as possible complete:

100 Double Unders

50 Box Jump Overs (24"/20")

30 Shoulder to Overhead (135/95)

*12 min cap

Jamie