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Daily WODS – 04/23/18 – 04/29/18

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Monday 04/23/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 2-3 Sets (Not Scored)

Ankle mobility stretch
4/side side lying thoracic extension
5 BB Good Morning
5 BB Back Squats
5 BB Strict Press

B. Review of Point of Performance of the 3 lifts

C. “Crossfit Total” – Benchmark Nutrition Challenge (Repeat #3)
1 RM Back Squat
1 RM Deadlifts
1 RM Strict Press

BootCamp (Noon Only)
A. 3 Sets (Not Scored)
3 side lunges/side
3 Inch Worms to Deep Lunges
2 Scorpions Stretch /side
1 min/side calf stretch
30 Single Unders/ 30 Higher Jumps Single/ 30 “Fake” Dubz

B. Skills
Rope Climb

C. 11 Min AMRAP
30 Double Unders
15 DB Push Press (Moderate Load)
1 Rope Climb

Tuesday 04/24/18
Regular Classes WOD (5,6,7,8 and 9am,3,4,5,6 and 7pm)
A. 2 Sets (Not Scored)
10 DB RDL
5 DB Clean and Jerk /side
5 Lateral Burpees Over DB
5 V-Ups

B. Skills
T2B

C. 11 Min AMRAP
10 Burpees
5/5 DB Clean and Jerk 50/35
5 T2B

 

BootCamp (Noon Only)
A. 2 Sets (Not Scored)
BB Warm Up

B. Hi-Hang Squat Snatch + Low Hang Squat Snatch + Squat Snatch
x 5 Building sets. Rest as needed b/t sets.

C. 2-3 Sets (time depending)
12 Banded Scapula Retraction
10 GHD Sit Ups
8 Strict Toes to Bar

Wednesday 04/25/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 2 Sets (Not Scored)

2 High Kick into Mule Kick/ side
4 x 3 sec Hollow Hold to 3 sec Superman Hold (on ground)
4 Perfect Air Squats
4 Perfect Push Ups
4 Perfect Supinated Ring Rows

B. Skills
Butterfly/ Kipping Pull Ups
Push Ups (scaling option)

C. “Cindy”- Benchmark Nutrition Challenge (Repeat #3)
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

 

BootCamp (Noon Only)
A. 2 Sets (Not Scored)
10 KB RDL
3 Quad Stretch to Figure 4/side
3 Air Squats w/ pause at bottom to open up hips
3 Slow Burpees with 3 Scapula retraction/rep

B. Bike Warm Up
3 x 20 sec with 40 sec rest at high output

C. 5 Sets, Each For Time
20 Cals Bike
15 Burpees
Rest 2 min b/t sets

Thursday 04/26/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 2 Sets (Not Scored)
3 Inch Worm to Deep Lunge
5/leg SL Glute Bridge Hold
1 min banded lat stretch
5 Slow and Controlled Ring Rows
200m Run (Pose running)

B. 16 Min AMRAP 
15 Cals Bike @Rpm 50-60
15 KBS (53/35)
20/20 SA KB FC Hold
200m Run

BootCamp (Noon Only)
A. 2 Sets (Not Scored)
5 Air Squats
5 KBS + 3 KB Press/side + 3 KB Lunges/side + 25ft KB OH Carry/side
20 sec push up plank hold

B. Skills
Pike around the rower

C. 18 Min AMRAP @70% effort
300m Row
25ft Crab Walk
12 Slow and Controlled Ring Row
25ft Crab Walk (change direction)
1/1 Pike around the rower

Friday 04/27/18
Regular Classes WOD (5,6,7,8 and 9am, ,3,4,5,6 and 7pm)
A. 2 Sets (Not Scored)
2 Side Lunges/side
2 Inch Worms
2 Cossack Squats/side
5 Snatch Grip RDL
5 Snatch Grip Hang Power Snatch
5 Snatch Grip OH

B. Skills
BB Cycling Power Snatch
Wall Balls

C. “SoCo #1” – Benchmark Nutrition Challenge
27-21-15-9 Reps of
Power Snatch 75/55
Wall Balls 20/14
Cals Row

 

BootCamp (Noon Only)
Team WOD, WOD tbd.

Daily WODs 04/16/18 – 04/22/18

By: 0

Monday 04/16/18
Regular Classes WOD (5,6,7,8 and 9m, 3,4,5,6 and 7pm)
A. 7 Min AMRAP (not scored)
3/Leg Side Lunges to Deep Lunges
2 Inch Worms + Calves Stretch
10 Air Squats
3 Tuck Jumps

B. Skills Work
Pose Running
Box Jumps

C. For Time:
200 Meter Run
27 DB Goblet Squats 50/30
27 Box Jumps (24/20)
200 Meter Run
21 Goblet Squats
21 Box Jumps (24/20)
200 Meter Run
15 Goblet Squats
15 Box Jumps (24/20)
200 Meter Run
9 Goblet Squats
9 Box Jumps (24/20)
200 Meter Run

BootCamp (Noon Only)
A. 7 Min AMRAP (not scored)
3/leg side lunge to deep lunge
5 Dble KB (Light) RDL
5 Dble KB Power Clean
5 Dble KB Push Press
5 Cals Row

B. 4 Rounds For Time
400m Row
8 Dble KB Clean and Jerk

Tuesday 04/17/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 8 Min AMRAP(not scored)
3/leg quad stretch to figure 4
8 Banded Pass Through
8 Banded Pull Apart
8 KBS (Lighter than wod weight)

B. Skills Work
Rowing

C. 20 Min AMRAP:
50/35 Calorie Row
50 Burpees
50/35 Calorie Bike
50 Kettlebell Swings (53/35)

BootCamp (Noon Only)
A. 2 Sets NOT for time (not scored)
1 min/calf stretch
5 Banded Squats
1 min/side banded lats stretch
5 Empty BB Front Squats

B. Front Squats
3-3-2-2-1-1, Rest 2 min b/t sets

C. For Time
30 Squats Clean for Time 135/95
(6 Min Time Cap)

Wednesday 04/18/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 8 Min AMRAP (not scored)
3 BB Good Morning
3 BB Clean Pull
3 BB Hang Power Clean
3 BB Front Squats
3 BB Push Press
3 Strict Pull Ups or 6 Slow and Controlled Ring Rows

B. Skills Work
BB Cycling in C&J
Butterfly/Kipping Pull Ups

C. For Time:
9-1 Reps of:
Clean and Jerk 115/85
1 Round of Cindy b/t each round
*C&J should almost be UB. Scale when needed. Power Clean and Push Jerk is recommended.

BootCamp (Noon Only)
A. 7 Min AMRAP (Not scored)
10 KB RDL
5 Kip Swings/ 20 sec butterfly motion work
15 sec Bike (build up effort over the 7min)

B. EMOM x 18
1st – 30 sec Glute Bridge Hold
2nd – 6-12 Butterfly Pull Ups
3rd – 40 sec Cals Bike @RPM 60+

Thursday 04/19/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 3 Sets (not scored)
20 sec Scapular Retraction Hold
25’ Banded Crab Walk/direction
50’ Banded Speed Skating
50’ Banded Cowboy Walk
50’ Single Leg Broad Jumps
2 min rest

B. Skills Work
Deadlifts

C. Deadlifts
6-6-4-4-2-2
Rest as needed b/t reps

BootCamp (Noon Only)
A. 3 Sets (Not scored)
10 Russian KB
3/arm bottom up KB Press
4×25′ shuttle run

B. 14 Min AMRAP
200m Run
10 Deadlifts (60% of 1 RM)
200m Run
10 HSPU

Friday 04/20/18
Regular Classes WOD (5,6,7,8 and 9am,, 3,4,5,6 and 7pm)
A. 7 Min AMRAP (not scored)
2 Inch Worm to 10 sec Cobra Pose to Calves Stretch
2 Cat Stretches
25 Single Unders
10 Alt Walking Lunges

B. Skills Work
Double Unders

C. Benchmark Friday:
1. “Annie” (10 min time cap)
50-40-30-20-10 Reps of:
Double Unders
AbMat Sit Ups

Rest 5 min

2. 10 Min Max Cals Bike

BootCamp (Noon Only)
Team WOD, WOD tbd.

Daily WODS – 04/09/18- 04/15/18

By: 0

Monday 04/09/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 2 Sets NOT For Time (Warm Up, Not Scored)
10 Cals Row
10 Glute Bridges
10 Plate GTO
10 Sit Ups

B. 4 Rounds For Time
20 Alt DB Snatch #50/35
1 Lap around the building

Boot Camp (Noon Only)
For Time
200m/150m Row
10 Alt DB Snatch #50/35
200/150m Row
20 Alt DB Snatch
200/150m Row
30 Alt DB Snatch
200/150m Row
40 Alt DB Snatch
200/150m Row
50 Alt DB Snatch
(Time Cap: 20 Min)

Tuesday 04/10/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Back Squats
3 Reps x 6 Sets
Rest as needed

B. Bike/Row/Run/Ski Erg Finisher
EMOM x 8
10 Cals Bike All out Or 12 Cals Row Or 100m SprintOr 10 Cals Erg

BootCamp (Noon Only)
A. Front Squats
3-3-3-3-3-3, Rest 2 min b/t sets
B. 1 Round @high effort
25 Cals Bike
25 Wall Balls

Wednesday 04/11/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 2 Sets NOT For Time (Warm Up, Not Scored)
10 Banded Pallof Press
10/side Banded Bird Dog
10 Scapula Push Ups
1/1 pike around the world

B. 14 Min AMRAP
10 Deadlifts #225/155
10 HSPU
10 Toes to Bar

BootCamp (Noon Only)
EMOM x 20
1st – 30-50 Double Unders or 40 sec Max Effort
2nd – 20 sec Hollow Hold to 20 sec Superman Hold
3rd – 4-12 Butterfly Pull Ups/C2B practice
4th – 1/1 Pike Around the World

Thursday 04/12/18
Regular Classes WOD (5,6,7,8 and 9am,  3,4,5,6 and 7pm)
A. Snatch pull
3,3,2,2,1 –  Building Sets
Rest 2 min

B. 2 sets on a 8 minute interval at high effort—
12-9-6 Reps of:
Power Cleans 115/75
Bar Facing Burpees

BootCamp (Noon Only)
5 Sets @ High Effort
5 Power Clean
5 Front Squats
5 Thrusters
5 Push Jerks
Pick a challenging weight but unbroken sets.
Rest 90 sec b/t sets

Friday 04/13/18
Regular Classes WOD (5,6,7,8 and 9am, ,3,4,5,6 and 7pm)
A. Hero WOD – “Morrison”
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)

( U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

BootCamp (Noon Only)
Team WOD, WOD tbd.

 

Daily WODS – 04/02/18 – 04/08/18

By: 0

Monday 04/02/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 16 Min AMRAP
10 Burpees
20 Russian KB Swings (70/35)
200m Run

B. 3 Sets Not For Time
10/side Dead Bug to Hollow
15 Scapular Retractions
20 Wall Angels

BootCamp (Noon Only)
For time
30 DB Thrusters #40/25
15 Cals Bike
30 DB Alt Stationary Lunges (DB in front rack #40/25)
15 Cals Bike
20 DB Push Press (#40/25)
10 Cals Bike
20 Alt DB Snatch (#40/25)
10 Cals Bike
(Time Cap 20min)

Tuesday 04/03/18
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. EMOM x 15
1st – 50 Double Unders or 40 sec Max Effort Double Unders
2nd – 20 Slam Balls (20/15)
3rd – 15 V-Ups or 10 Toes to Bar

B. 3 Sets Not for Time
8 Wall Squat Drill (closer to the wall if possible)
6 Each, Hollow to Superman Hold (3sec)
8/leg Single Leg KB RDL, slow negative

BootCamp (Noon Only)
A. Front Squats
4-4-4-4-4, Rest 2 min b/t sets
B. 6 Min AMRAP
10 Wall Balls
5 Box Jumps 24/20″
5 KBS 70/53

Wednesday 04/04/18
Regular Classes WOD (5,6,7,8 and 9am, ,3,4,5,6 and 7pm)
A. Push Press
3-3-3-3-3-3
Rest as needed b/t sets.

B. 10 Min AMRAP
10 C2B Pullups
10 Handstand Pushups

BootCamp (Noon Only)
15-12-9-6-3 Reps of
Power Snatch 75/55
Shoulder to Overhead 75/55

Thursday 04/05/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 21-15-9 Reps of:
Hang Power Clean 115/75
Box Jumps 30/24”

B. 3 Sets Not for time
40 sec KB Farmers Carry Hold (heavier than last week) directly into 8 Toes to Bar
5 Ring Transition Drills (progression from last week)

BootCamp (Noon Only)
16 Min AMRAP (70%)
15 Cals Bike
100ft Farmers Carry
8 Pull Ups
10 Russian KBS 70/53

Friday 04/06/18
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. Open Repeat “12.2”
AMRAP in 10 minutes
30 Snatches (75/45 lb)
30 Snatches (135/75 lb)
30 Snatches (165/100 lb)
Max Snatches (210/120 lb)
In remaining time

B. 3 Sets Not For Time
4 OHS (from rack, good form, heavier than last week))
25ft Handstand Walk or 30sec belly facing Handstand hold
2 Min Max Double Unders or 2 min working on skills

BootCamp (Noon Only)
Team WOD. Team of 2
For time
Accumulate 11,250/7,750 lbs of Deadlifts (1 BB for the team)
Accumulate 100 Toes to Bar
Accumulate 100 Cals Row
*Partition however you want.

Daily WODS – 03/26/18 – 04/01/18

By: 0

Monday 03/26/18
Regular Classes WOD (5,6,7,8,and 9am, 3,4,5,6 and 7pm)
A. 14 Min AMRAP
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Pull Ups
Add 3 reps each round per movement

B. 3 Sets Not For Time
8/side Dead Bug to Hollow
10 Scapular Retractions
(https://youtu.be/FBJHyT_MtzA)
15 Wall Angels (https://youtu.be/VLEQ_tYAYNw)

BootCamp (Noon Only)
For Time
50 Double Unders
50 Wall Balls
40 Double Unders
40 Box Jumps
30 Double Unders
30 Toes to Bar
20 Double Unders
20 Strict Pull Ups

Tuesday 03/27/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. EMOM x 21
1st – 14/12 Cals Row
2nd – 14 DB Push Press 50/35
3rd – 10 Heavy DB Goblet Squats

B. 3 Sets Not for Time
6 Wall Squat Drill
(https://youtu.be/hV_rDOloxCI)
6 Each, Hollow to Superman Hold (3sec)
8/leg Single Leg DB RDL, slow negative

BootCamp (Noon Only)
A. Front Squat
5-5-5-5-5, rest 2 min b/t sets
B. For time
35 HSPU
35/30 Cals Row

Wednesday 03/28/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (115/80)
20/15 Calorie Bike after each round. Time cap 25 min.

B. 3 Sets NOT for time
40 sec KB Farmers Carry Hold directly into 8 Kip swings under tension
5 Ring Transition Drills

BootCamp (Noon Only)
5 Sets, Each for time
10 V-Ups
5 Thrusters (Heavy!)
Rest 90 sec

Thursday 03/29/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Power Clean + Power Jerk
1+1 x 6 sets
Rest as needed

B. Complete Tabatas
1st – Crab Monster Walk
2nd – Pistols Squats
3rd – Toes to Bar
4th – Pinch plates grips

BootCamp (Noon Only)
16 Min AMRAP (70%)
90sec Bike @ RPM 50-60
25ft Bear Crawl
25ft Walking Lunges
25ft Handstand Walk/Reverse Bear Crawl
25ft Burpees Broad Jumps

Friday 03/30/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. “Amanda”
9-7-5
Ring Muscle Ups
Full Snatch 135/95

B. 3 Sets Not For Time
5 OHS (from rack, good form)
25ft Handstand Walk or 30sec belly facing Handstand hold
2 Min Max Double Unders or 2 min working on skills

BootCamp (Noon Only)
Team WOD. Team of 3
18 Min AMRAP
Station #1: 14/12 Cals Row
Station #2: Max Burpees
Station #3: Rest
*1 partner at each station. Rowing dictates to pace. When the rower is done, everyone switch station. Score is number of Burpees

Daily WODS 03/19/18 – 03/25/18

By: 0

Monday 03/19/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 5 Rounds for time
15 KBS 53/35
10 Burpees Box Jump 24/20

B. 3 Sets Not For Time
15 Banded Triceps Extension
15 Sorinex Hamstrings Curls, Slow Negative
60 sec superman Hold

BootCamp (Noon Only)
15 Min AMRAP
10 Deadlifts 225/155
15 Wall Balls
20 Hand Release Push Ups

Tuesday 03/20/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Deadlifts
5-5-5-5-5-5
Rest as needed b/t sets.

B. For time
50 Strict Pull Ups
50 Strict HSPU
50 Goblet Squats (Heavy)
Partition however you want.

BootCamp (Noon Only)
A. Pull Ups
EMOM x 12
1st – 4-8 Butterfly Pull Ups
2nd – 30 sec Hollow Body Hold
B. 7 Min AMRAP
10 Cals Bike
10 Front Squats 95/65

Wednesday 03/21/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 4 Sets, Each for time:
12 Cals Row
8 Hang Power Clean 155/105
4 Shoulder to OH 155/105
Rest 90 sec b/t sets

B. 3 Sets NOT for time
12/side kneeling pallof press
15 Banded Lat Pull Down from Hollow
12 Banded Squats
(https://youtu.be/7U-ieTom34M )

BootCamp (Noon Only)
For Time:
9-6-3 Reps of
Full Snatch (Challenging Weight)
Bar Muscle Ups/ Ring Muscle Ups

Thursday 03/22/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 2 Sets For Quality
20 Banded Face Pulls
4 Inch Worms to Deep Lunge/side
1/1 Pike Around the World

B. 16 Min AMRAP (70%)
40 Double Unders
100ft (width of the gym, 4 x 25ft) Front Rack KBs Carry
2 Rope Climbs (or 10 Ring Rows or 5 Strict Pull Ups)
60 sec bike @55-65 RPM

BootCamp (Noon Only)
16 Min AMRAP (70%)
400m Row
10 Russian KB
30 sec Front Plank
10 Box Jumps w/ step down 24/20”

Friday 03/23/18
Regular Classes WOD (5,6,7,8 and 9am, 3 and 4pm. Friday Night Lights 5-8pm with 18.5 Open WOD only, heats and loads of fun!)
A. “16.5”
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpees
(Time Cap: 22 Min)

B. 3 Sets Not For Time
100ft Banded Walk Series

BootCamp (Noon Only)
CF open 18.5

Daily WODS 03/12/18 -03/18/18

By: 0

Monday 03/12/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. Cindy
Benchmark Nutrition Challenge (Repeat #2)
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

B. 3 Sets Not For Time
12 Banded Triceps Extension
12 Sorinex Hamstrings Curls, Slow Negative
45 sec superman Hold

BootCamp (Noon Only)
3 Rounds For Time
500m Row
10 Power Snatches 95/65
10 Alt Front Rack Stationary Lunges 95/65

Tuesday 03/13/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Crossfit Total
Benchmark Nutrition Challenge (Repeat #2)
1 RM Back Squat
1 RM Deadlifts
1 RM Strict Press

BootCamp (Noon Only)
A. Pull Ups Accessories #1
1. Butterfly Motion Work
2. BB Pendlay Row x 6 reps tempo 31×1, rest 60 sec
3. Banded Lat Pull Down from Hollow x 12 Reps, rest 60 sec
x 5 sets
B. 7 Min AMRAP
5 Burpees
10 Ring Row / 5 Pull Ups

Wednesday 03/14/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. For time
Benchmark Nutrition Challenge
27-21-15-9 Reps of
Power Snatch 75/55
Wall Balls 20/14
Cals Row

B. 3 Sets NOT for time
8/side kneeling pallof press
12 Banded Lat Pull Down from Hollow
6 Banded Squats
(https://youtu.be/7U-ieTom34M)

BootCamp (Noon Only)
50-40-30-20-10 Reps of
Double Unders
Sit Ups
KB Swings

Thursday 03/15/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 2 Sets For Quality
20 Banded Face Pulls
4 Inch Worms to Deep Lunge/side
50ft Bear Crawl (slow and controlled)
50ft Rev. Bear Crawl (slow and controlled)

B. 16 Min AMRAP (70%)
90 sec Bike @RPM 50-60
20sec Belly Facing Handstand Hold
100ft KB Farmers Carry
35 Single Unders

BootCamp (Noon Only)
6 Sets, each for time:
10 Cals Bike
5 Deadlifts @185/135
10 Cals Bike
Rest 90 sec b/t sets

Friday 03/16/18
Regular Classes WOD (5,6,7,8 and 9am, 3 and 4pm. Friday Night Lights 5-8pm with 18.4 WOD only. Heats and loads of fun!)
A. Modified “16.2”
AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (95/65 lb)
If completed before 4 minutes, continue until 8 minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (135/85 lb)
If completed before 8 minutes, continue until 12 minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (165/105 lb)
If completed before 12 minutes, continue until 16 minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (185/125 lb)
If completed before 16 minutes, continue until 20 minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (205/125 lb)

B. 3 Sets Not For Time
100ft Banded Walk Series

BootCamp (Noon Only)
Open CF 18.4

 

Daily WODS 03/05/18 – 03/11/18

By: 0

Monday 03/05/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 4 Rounds For time
35 Double Unders
12 Pull Ups/C2B
12 HSPU
B. 3 Sets Not For Time
14 (7/7) Bottom Up KB Strict Press,
60 sec Hollow Body Hold
14 (7/7) KB RDL, SLOW negative

BootCamp (Noon Only)
17 Min AMRAP
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Tuesday 03/06/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Front Squats
3 Reps x 6 Sets, Rest as needed
B. EMOM x 12
1st – 15/12 Cals Bike
2nd – 100ft Broad Jumps
3rd – 30 sec Weighted Wall Sit

BootCamp (Noon Only)
A. Pull Ups Accessories #1
1. Butterfly Motion Work
2. BB Pendlay Row x 8 reps tempo 31×1, rest 60 sec
3. Banded Lat Pull Down from Hollow x 15 Reps, rest 60 sec
x 4 sets
B. 7 Min AMRAP
5 Squat Clean
5 HSPU

Wednesday 03/07/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. For time
15-12-9-6 Reps of:
Power Snatch 95/65
Burpees Over Bar
B. 3 Sets NOT for time
12 Wall Balls (work on relaxing shoulders after each throw)
6 Toes to Bar (stay under tension)
6 Perfect Strict Pull Ups
Rest as needed b/t.

BootCamp (Noon Only)
3 Rounds
7 Min AMRAP
100′ KB/DB Farmers Carry
10 DB Burpees Step Ups Over 20/16″
10 Cals Bike
Rest 2 min

Thursday 03/08/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 2 Sets For Quality
2/2 Turkish Get Up (heavier)
4 Wall Climbs
50ft/side Banded Walk (Crab, Speed Skate and Cowboy)
B. 16 Min AMRAP (70%)
400m Row
10 Russian KB
30 sec Front Plank
10 Box Jumps w/ step down 24/20”

BootCamp (Noon Only)
21-15-9 Reps of:
KBS
Goblet Squats
Rest 4 min
21-15-9 Reps of:
Pull Ups
BB STO 95/65

Friday 03/09/18
Regular Classes WOD (5,6,7,8,and 9am, 3 and 4pm. Starting at 5pm, we will have our 3rd Friday Night Lights edition with CF Open 18.3. Join us!)
A. “15.3”
AMRAP in 14 minutes
7 Muscle-Ups
50 Wall Balls (20/14 lb)
100 Double-Unders
B. 3 Sets Not For Time
10 Sorinex Hamstring Curls, 4 sec negative
40 sec weighted wall sit
10 Strict Leg Raise from stall bars

BootCamp (Noon Only)
Team WOD /CF open

Daily WODS 02/26/18 – 03/04/18

By: 0

Monday 02/26/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 30-25-20-15-10 Reps of:
Russian KB Swings 53/35
ABMat Sit Ups
*finish each round with 35 Dubz

B. 3 Sets Not For Time
12 (6/6) Bottom Up KB Strict Press,
45 sec Hollow Body Hold
12 (6/6) KB RDL, SLOW negative

BootCamp (Noon Only)
EMOM x 16
1st – 10 DB No Push Up Burpee Deadlift
2nd – 10 DB Thrusters
3rd – 10 Russian KBS + 7 No Push Up Burpees
4th – Rest

Tuesday 02/27/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Push Press
6 Sets of 5 Reps
Rest as needed

B. For Time
100 Cals Row
EMOM, 5 Burpees Over the Rower

BootCamp (Noon Only)
A. Pull Ups Accessories
1. Butterfly Motion
2. BB Pendlay Row x 10 reps tempo 31×1, rest 60 sec
3. Banded Lat Pull Down from Hollow x 15 Reps, rest 60 sec
x 3 sets
B. 5 Min AMRAP
5 Power Snatch
5 Front Squats

Wednesday 02/28/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 5 Sets, each for time
12 Toes to Bar
6 Squat Clean 185/135
Rest 90 sec b/t sets.

B. EMOM x 8
1st – 8-12 Kipping HSPU
2nd – 3-5 Ring/Bar Muscle Ups

BootCamp (Noon Only)
Tabata This
Shuttle Run
Rest 1 min
Wall Balls
Rest 1 min
Ring Rows
Rest 1 min
V-Ups
Rest 1 min
Cals Bike
Rest 1 min

Thursday 03/01/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 2 Sets for Quality
2/2 TGU
2 Wall Climbs
50ft/side Banded Walk (Crab, Speed Skate and Cowboy)

B. 16 Min AMRAP (70%)
300m Row
25ft Bear Crawl
25ft Walking Lunges
25ft Handstand Walk/Reverse Bear Crawl
25ft Burpees Broad Jumps

BootCamp (Noon Only)
3 Sets, each for time
6 Cals Row
6 Toes to Bar
6 Hang Power Clean 95/65
6 Push Jerks 95/65
Rest 90 sec

Friday 03/02/18
Regular Classes WOD (5,6,7,8 and 9am, 3 and 4pm. We will run heats for the CF open 5-8pm. Join us for some Friday Night Lights fun!)
A. “WZA Assault on Fran”
21-15-9 Reps For Time
Thrusters 115/85
C2B Pull Ups
Bike Cals

B. 3 Sets Not For Time
10 Sorinex Hamstring Curls, 4 sec negative
40 sec weighted wall sit
10 Strict Leg Raise from stall bars

BootCamp (Noon Only)
Team WOD

Daily WODS 02/19/18 – 02/25/18

By: 0

Monday 02/19/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 18 Min AMRAP
80 Double Unders
40 Alt DB Snatch (50/35)
20 DB Front Rack Stationary Lunges (50/35)
10 Bar Muscle Ups

B. 3 Sets Not For Time
40 Calves Raise, 3 sec negative
12 Bulgarian Ring Row
40 sec Facing the Wall Handstand Hold

BootCamp (Noon Only)
11 Minutes AMRAP
16/12 Cals Row
8 Toes to Bar
8 Box Jumps Step Down

Rest 2 minutes

8 Minutes AMRAP
20 DB Lunges
12 SDLHP 75/55

Tuesday 02/20/18
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. Power Snatch 6×1 (1RM)

B. Complete 12 min 45”/15”
1st: Strict Pullups
2nd: Strict Handstand Pushups
3rd: Alt Pistols Squat

BootCamp (Noon Only)
A. Deadlifts
3-3-3-1-1-1, rest 90sec b/t sets
B. 5 Min AMRAP
Ascending Ladder by 2s
Hang Power Clean + Push Press 75/55

Wednesday 02/21/18
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. For Time
30 Deadlifts 135/95
25 Burpees Over Bar
Rest 2 min
25 Front Squats 135/95
20 Burpees Over Bar
20 Hang Power Clean 135/95
15 Burpees Over Bar

B. Rowing
3 Sets of 2:30 @85% effort with 2:30 rest

BootCamp (Noon Only)
A. EMOM x 10
1st – 4-8 HSPU
2nd – 8-12 Pull Ups
B. 4 Rounds every 2:00
7 Burpees
10 Cals Bike

Thursday 02/22/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 20 Min AMRAP (70%)
15 Cals Bike
100ft Farmers Carry
8 C2B/Pull Ups
10 Russian KBS 70/53

B. 4 Sets NOT For Time
45 sec front plank
30/30 side plank
100ft/side Plate Waiter Carry

BootCamp (Noon Only)
6 Rounds for Reps:
1 Min Max Double Unders
Rest 30 sec
30 Sec max DB Snatch 40/25
Rest 30 sec
30 Sec max Wall Balls
Rest 30 sec

Friday 02/23/18
Regular Classes WOD (5,6,7,8 and 9am, 3 and 4pm. We will run heats for the CF open 5-8pm. Join us for some Friday Night Lights fun!)
A. AMRAP in 20 minutes
5 Power Cleans (145/105 lb)
10 Toes-To-Bars
15 Wall Balls (20/14 lb, 10/9 ft)

B. 3 Sets Not For Time
20 Shoulders Flexion
35ft Crab Walk
15 Dble KB OH Sit Ups

BootCamp (Noon Only)
Team WOD