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Daily WODs: 06/18/18-06/24/18

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Monday 06/18/18
Regular WOD Class (5,6,7,8 and 9am, ,3,4,5, 6 and 7pm)
A. Warm Up Movements Prep/Rehearsal

B. 5 Rounds For Time
12 Alt DB Hang Clean & Jerk 50/35
1 Lap Around the Building

C. Accessories for Strengthening
3 Sets NOT For Time
8/8 Assisted Pistols Squat
8/8 DB Bent Over Row with 4 sec Negative
15 Banded Lat PullDown

Noon Class (45min Long)
A. Warm Up

B. 20 Min AMRAP
20 Alt DB Snatch
20 Ring Rows
20 HR Push Ups
20 Cals Bike

Tuesday 06/19/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
1-2 Sets
8 DB Bat Wings with 2 sec hold at the top
8 Banded Face Pulls
5 BB Jefferson Curls
10 BB RDL
10/leg BB Single Leg DL

B. Deadlifts
25 Min to build up to a heavy 3 reps (within 6 sets)

Noon Class (45min long)
A. Back Squats
6-6-4-4, E3MOM

B.1 Mile Run for Time

Wednesday 06/20/18
Regular Class WOD (5,6,7,8 and 9am, ,3,4,5,6 and 7pm)
A.Warm Up

B. 6 Rounds For Time
10 Box Jump Over (24/20”)
8 C2B Pull ups
4 Power Snatch 135/95

C. Accessories for Strengthening
2 Sets NOT for Time
20 Banded Triceps Extension
100’ R/L SA Heavy Farmer Carry

Noon Class (45min long)
A. Warm Up

B. For Time
“Grace”
30 Clean and Jerks 135/95
EMOM, 100m Row

Thursday 06/21/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up

B. Skills Development
HSPU
Double Unders

C. 7 Min AMRAP
25 Double Unders
7 HSPU

Noon Class (45min long)
A. Warm Up

B. For Time
100 Double Unders
50 HR Push Ups
50 Air Squats
25 Pull Ups
25 Toes to Bar
100 Double Unders

Friday 06/22/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up

B CF Open 11.5
20 Min AMRAP
5 Power Clean (145/105)
10 Toes to Bar
15 Wall Balls (20/14)

C Accessories For Strengthening
3 Sets For Time
8/8 Single Arm KB Suitcase Deadlifts
20 sec Dble KB Front Rack Hold at bottom of squat (under tension)

Noon Class (45min long)
A. Warm Up

B. Team WOD

Daily WODs: 06/11/18 – 06/17/18

By: 0

Monday 06/11/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up

B. Skills Development
C2B Pull Ups Progression

C. 15 Min AMRAP
250m Row
15 KBS 53/35
10 C2B/ Pull Ups

D. 3 Sets NOT for time
10/leg Dble KB RDL
15 Banded Lat PullDown
15 Shoulders Flexion

Noon Class (45 min only)
A. Warm Up
B. 5 Rounds For Time
10 Alt DB Hang Clean and Jerk
10 Toes to Bar
250m Row

Tuesday 06/12/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
2-3 Sets For Activation
2/2 KB Turkish Get Up
1/1 Pike Around The World
8/8 Alt Pistols Squats (Use the Box)

B. 3 Rounds of 5 Min AMRAP of
10 Burpees
10 DB Step Over 20/16” #40/25
Rest 2 min

C. Finisher
5 Min Handstand Skills Development

Noon Class (45 min long)
A. Back Squats
6-6-6-4, E3MOM
B. 6 Min AMRAP
20 Alt Stationary Lunges with BB Front Rack 95/65
10 Tuck Ups

Wednesday 06/13/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Choice
Movements Prep

B. EMOM x 18
1st – 100m Run
2nd – 12 KB Sumo Deadlift High Pull
3rd – 10 Toes to Bar / V-Ups

C. Core Accessories for Strengthening
3 Sets NOT For Time
30 sec Hollow Hold
30 sec Superman Hold
30/30 Side Plank
30 sec ABMat Sit Ups
Rest 90sec

Noon Class (45min long)
A. Warm Up
B. 5 Sets @ all out pace
8 Burpees No Push Ups
8 KBS 70/53
200m Run

Rest 3min b/t sets

Thursday 06/14/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Burgener Warm up sequence for Clean and Jerk

B. Clean and Jerk
20 Min to build up to heavy Clean and Jerks (within 6-7 sets)

C. Finisher
Complete for 10 Min (10”/50”)
10 Cals Assault Bike Sprint

Noon Class (45min long)
A. Warm Up
B. 15-12-9 Rep of:
C2B Pull Ups/ Pull Ups
HSPU
*30 Double Unders at the end of each round.

Friday 06/15/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s choice, Movements Prep

B. CF Open “14.5”
21-18-15-12-9-6-3
Thrusters 95/65
Burpees
(20 min time cap)

C. 12 Min Ez Bike
Off bike every 2 min for 1/1 thoracic bridge + 2 Inch Worms

Noon Class (45min long)
Team WOD, WDO tbd.

 

Daily WODs: 06/04/18 – 06/10/18

By: 0

Monday 06/04/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. Warm Up
General Active/Passive Stretches

B. Skills Development
Running
DB Snatch (Cycling through reps)

C. For Time
40 Alt DB Snatch (50/35)
200m Run
30 Alt DB Snatch
200m Run
20 Alt DB Snatch
200m Run
10 Alt DB Snatch
200m Run

D. Stretching
Posterior Chain

Noon  Class (45 Min Only)
A. Warm Up

B. For Time
1000m Row
20 DB Floor Press #35/#25
750m Row
20 DB Floor Press
500m Row
20 DB Floor Press
250m Row

Tuesday 06/05/18
Regular Classes WOD (5,6,7,8 and 9am,3,4,5,6 and 7pm)
A. Warm Up
Movements Prep

B. EMOM x 25
1st – 8 DB Front Squats (tough)
2nd – 30 sec Ring MU/Transition Drills/ Back Swing
3rd – 12 Burpees
4th – 8 Toes to Bar
5th – 1-3 Rope Climbs

C. Double Unders
EMOM x 7
30 sec on, 30 sec off

Noon Class (45 Min Only)
A. Back Squats
E3MOM, 8-8-8-6.

B. 6 Min AMRAP
20 Step Over Box 20/16 #35/#20
10 Alt DB Walking Lunges

Wednesday 06/06/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. BB Warm Up

B. 4 Rounds For Time
20/15 Cals Row
10 Power Clean and Jerks 135/95

C. 2-3 Sets NOT for Time
12 Shoulders Flexion
25ft Crab Walk
10 Dble KB OH Sit Ups

Noon Class (45 Min Only)
A. Warm Up

B. 4 Rounds For Time
50 Double Unders
10 Power Snatch 95/65
10 Toes to Bar

Thursday 06/07/18
Regular Classes WOD (5,6,7,8 and 9am,3,4,5,6and 7pm)
A Warm Up
2-3 Sets (Activation)
2 Cossack Squats/ Side
2 Deep Lunges/ Side
5 BB RDL
5 BB Kang Squat
5 BB Back Squat

B. Back Squats
25 Min to build up to heavy set of 3 (5-7 sets)

C. Finisher
Complete for Time
30 HSPU
30 Strict Pull Ups
30 Strict Dips
*Partition any order

Noon Class (45 Min Only)
A. Warm Up

B. 4 Sets @ All Out Effort, E6MOM
7 Box Jumps 24/20
7 Deadlifts @65-75% of 1RM
20 sec Max Cals on Bike

Friday 06/08/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6, and 7pm)
A. Warm Up
Movements Prep

B. “Optimus prime”
7 Min AMRAP
Wall Balls 20/14
EMOM 5 DL 225/155

C. Accessories for Strengthening
3 Sets NOT for time
12 Sorinex Hamstrings Curls
10/side DB Split Squats
30 sec Freestanding Handstand or Handstand Hold

Noon Class (45 Min Only)
Team WOD, WOD tbd.

Daily WODs: 05/28/17 – 06/03/18

By: 0

Monday 05/28/17
Memorial Day. Please note that we will only be open at 6am and 10am. The gym will close after completion of the WOD at 10am. Thank you
“Murph”
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

All with a Weight Vest (20/14 lb). Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run.

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”

“Murph” has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is often referred to as “Memorial Day Murph.”

The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout first appeared in the CrossFit Games championships in 2015 (athletes partitioned the work), then again in 2016 (athletes were required to do it unpartitioned).
(source: crossfit.com)

Tuesday 05/29/17
Regular Classes (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up

B.20 Min AMRAP
500m Row
15 Russian KB
15 V-Ups
50 Double Unders

C. Accessories for Core Strengthening
3 Sets NOT For Time
10 Alt Reps KB Drag though from elbow plank (heavier)
8/side Side Plank Rotation
25 sec Dble OH KB/ DB Hold

BootCamp (Noon Only)
A. Rings Skill Development (2 Sets Not For Time)
1. 15-30sec Support position
2. 5 Rings Dips/ 5 Ring Push Ups
3. 3 x Back Swing + 3 x Toes to Rings + 3 Pull Ups
4. Muscle Ups Attempts

B. 10 Min AMRAP
300m Row
25ft Bear Crawl
10 Step Over Box 24/20″
25ft Rev. Bear Crawl

Wednesday 05/30/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s choice

B. 4 Rounds For Time
.5 Mile Bike
25ft Walking Lunges (Width of the gym)
8 Burpees
25ft Bear Crawl

C. Accessories for Strengthening
3-4 Sets NOT for time
12 Bulgarian Ring Rows
12 DB Neutral Grip Floor Press

BootCamp (Noon Only)
A. BB Snatch Warm Up

B. 3 Rounds For Time
5 Squat Snatch (challenging weight)
10 KBS 70/53
200m Run

Thursday 05/31/17
Regular Classes WOD (5,6,7,8 and 9am,3,4,5,6 and 7pm)
A. Warm Up
1. 1 Set
10 BB RDL
5 BB Snatch Grip High Pull
5 BB Muscle Snatch
5 BB Behind the Neck Snatch Grip Push Press
5 BB OHS
5 BB Hang Power Snatch
2. Plyometric
2 x 8 BB Squat Jumps

B. 20 Min to Find a heavy rep of the complex
1 Above the Knee Hang Power Snatch + 1 Below the Knee Hang Power Snatch + 1 Power Snatch

C. Finisher
3 Sets NOT For Time
10-15 GHD Sit Ups
8-12 Toes to Bar

BootCamp (Noon Only)
A. Warm Up

B. For Time
21-15-9
Power Clean 135/95
Lateral Burpees Over the Bar
C. Banded Walk Series

Friday 06/01/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up

B. “Christine”
3 Rounds for time
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20”)

C. Accessories for Strengthening
3 Sets NOT for Time
10/10 Single Leg assisted Squat
10/10 Single Leg RDL
10 Banded PVC Seated Supinated Row

BootCamp (Noon Only)
Team WOD

Daily WODs: 05/21/18 – 05/27/18

By: 0

Monday 05/21/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up

B. 4 Rounds For Time
21/15 Cals Bike or 21/15 Cals Row
15 Toes to Bar
9 Kbs 70/53

C. Accessories for Core Strengthening
3 Sets NOT For Time
10 Alt Reps KB Drag though from elbow plank
8/side Side Plank Rotation
20 sec OH KB Hold

BootCamp (Noon Only)
A. Warm Up

B. For Time
30-20-10
Cals Row
Power Snatch 75/55

Tuesday 05/22/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
1. 1 Set
10 BB Deadlifts
10 BB Hang Power Clean
10 BB Front Squats
10 BB Push Press
10 BB Back Squats
2. Plyometric
Speed Jump 12 reps x 2 sets

B. Strength
Power Jerks
20 Min to Build up to a heavy 3 reps (6 sets).

C. Tabata This
Shuttle Sprint
1min rest
Russian Twist (Plate)
1min rest
Plate G2O

BootCamp (Noon Only)
A. Rings Skill Development (2 Sets Not For Time)
1. 15-30sec Support position
2. 5 Rings Dips/ 5 Ring Push Ups
3. 5 x Back Swing + 5 x Toes to Rings + 3-5 Pull Ups

B. 8 Min AMRAP
5 Pull Ups
5 Deadlifts @225/155
10 V-Ups

Wednesday 05/23/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm). PLEASE, BRING A LONG SLEEVE SHIRT TO PROTECT YOUR FOREARMS WITH THE STONE! Thank you
A. Warm Up

B. Strongman Skill Work
Stone Over Shoulders

C. EMOM x 16
1st – 200’ Sandbag Bear Hug carry
2nd – 10 Burpees Box Jumps (Not Over) 30/24”
3rd – 16 Alt DB Lunges (Heavy)
4th – 30 sec Battle Ropes

BootCamp (Noon Only)
A. Warm Up

B. 4 Rounds For Time
30/20 Cals Bike
20 Wall Balls

Thursday 05/24/18
Regular Classes WOD (5,6,7,8 and 9am,3,4,5,6 and 7pm)
A. Warm Up
Accessories for Activation
​2-3 Sets NOT For Time
15 Jumping Jakcs
3/side Cossack Squats
3 inch Worms
4/side DB Powell Raise, slow and controlled
25 sec Banded Lat Pull Down

B. Skill Development
Bar Muscle Ups Progression

C. For Time
30 Power Snatch 95/65
15 Bar Muscle Ups
20 Power Snatch 105/75
10 Bar Muscle Ups
10 Power Snatch 115/85
5 Bar Muscle Ups

BootCamp (Noon Only)
A. Warm Up

B. 12 Min AMRAP
50 Double Unders
20 HR Push Ups
20 Ring Rows
10 HSPU
10 Pull Ups (or Jumping Pull Ups)

Friday 05/25/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up

B. “MICHAEL DEL VALLE JR.” – HERO WOD
5 Rounds for Time
5 Squat Cleans (155/105 lb)
10 Box Jumps (24/20 in)
50 Double-Unders
This Firefighter Hero WOD is dedicated to Michael “Manny” Del Valle Jr., FDNY, Engine 5, who was killed on September 11, 2001. Manny climbed the stairs of the burning North Tower at the World Trade Center. He hasn’t been seen since.

C. Accessories for Strengthening
3 Sets (Not FOR Time)
Banded Walk Series

BootCamp (Noon Only)
Team WOD, Wod tbd.

Daily WODs 05/14/18 – 05/20/18

By: 0

Monday 05/14/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep

B. Turkish Get Up
8 Min to build up to a heavy weight for 2 reps/side

C. Every 4 min x 4 sets
15 Pull Ups
25 Push Ups
35 Air Squats

D. Accumulate 3 min of Front Plank

BootCamp (Noon Only)
A. Warm Up

B. 4 Rounds For Time
400m Row
15 HR Push Ups
30 Air Squats

Tuesday 05/15/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
2-3 Sets NFT and For Activation (Accessories)
20 sec Scapular Retraction Hold
3 x 5 sec Hollow Hold to Superman Hold
10 Shoulder Pass Through (Use a band over a PVC)
Hip 90/90 Stretch x 4/side

B. 15 Min AMRAP
250m Row or Cals Bike
16 Alt Db Snatch 50/35
16 AbMat Sit Ups

C. Accessories (Strengthening)
5 min Banded Walk Series
50’/direction. Alt b/t Crab Walk, Speed Skater and Cowboy.

BootCamp (Noon Only)
A. BB Warm up

B. Hang Snatch
Build up to a heavy technical for the day

C. Rings Skill Development
1. Support position
2. Rings Dips/ Ring Push Ups
3. Back Swing/ Pull Ups/ Muscle Ups

Wednesday 05/16/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. Warm Up
BB Warm Up

B. Power Clean
EMOM x 2 reps @80% of 1 RM x 6 Sets.
Work on dropping under the bar in good receiving position

C. 8 Min AMRAP
5 Power Clean 135/95
10 Lateral Burpees Over the Bar

D. Accessories for Strength Development
2-3 Sets Not For Time
50’/arm KB Bottom Up Front Rack Walk
50’/arm OH KB Walk

BootCamp (Noon Only)
A. Warm Up

B. EMOM x 18
1st – 40 sec Bike @ High RPM (65+)
2nd – 6 Heavy but UB Deadlifts
3rd – 12 Sorinex Hamstrings Curls with 2sec squeeze at top of extension

C. Finisher
1 Lap around Double KB FC

Thursday 05/17/18
Regular Classes WOD (5,6,7,8 and 9am,3,4,5,6 and 7pm)
A. Warm Up
1. 1 Set
8 BB RDL
8 BB Deadlift
8 BB Bent Row
8 BB Snatch Grip Deadlift
8 BB Sumo Deadlift
8 BB Upright Row
8 BB Back Squat
8 BB Kang Squat

2. Seated Box Jumps
5 reps x 2 sets

B. Deadlifts
20 Min to build up to a 5 RM (5-6 Sets)

C. Finisher
EMOM x 12
1st – 50ft Walking Lunges
2nd – 30sec Russian KBS (moderate weight)
3rd – 45sec Superman Hold

BootCamp (Noon Only)
A. Warm Up

B. For time
21-15-9
Cals Row
Burpees Box Jump Over
KBS #60/40

Friday 05/18/18
Regular Classes WOD (5,6,7,8 and 9am,3,4,5,6 and 7pm)
A. Warm Up
Coach’s choice
OHS Prep

B. “Nancy”
5 Rounds for Time
400m Run
15 OHS 95/65
(25 Min Time Cap)

C. 5-10min Mobility

BootCamp (Noon Only)
Team WOD, WOD tbd.

Daily WODs: 05/07/18 – 05/13/18

By: 0

Monday 05/07/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Include but not limited to Skills development in the pose running and toes to bar.

B. MetCon
4 Rounds For Time
470m Run
15 Toes to Bar
15 HR Push Ups

C. Accessories for Strength Development
2-3 Sets Not For Time
50’/arm KB Bottom Up Front Rack Walk
50’/arm OH KB Walk
20 sec FLR Hold

BootCamp (Noon Only)
A. Warm Up

B. 1 Set
7 Min AMRAP
10 Russian KB
100′ Double KB FC
rest 3 min
7 Min AMRAP
5 Sandbag Over Shoulder
100′ Bear Hug Carry
Rest 3 min
7 Min AMRAP
250m Row
100′ Dble KB OH Carry

Tuesday 05/08/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
2 Sets Not For Time
10/side DB Bulgarian Split Squats
15 Ring Row (Deep Angle)
5/arm DB OH Squats (heavier than last week)

B. Skill Development
Kipping Pull Ups/ Butterfly Pull Ups
DB Thrusters

C. MetCon
2-4-6-8-10-8-6-4-2 Reps of:
DB Thrusters #50/35
Pull Ups

BootCamp (Noon Only)
A. 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. 4 Sets
12 Banded Scapula Retraction
12 GHD Sit Ups
8-10 Strict Toes to Bar

Wednesday 05/09/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
BB Warm Up to work on the Snatch.
Movements Prep for Double Unders

B. EMOM x 4
30 sec working on Dubz

C. Metcon
2 Sets
5 Min AMRAP
15 Hang Power Snatch #75/55
30 Double Unders
2 Min Rest

D. Accessories for Strength Development
2-3 Sets Not For Time
20 Alt Single Leg Glute Bridge
30/30 Side Plank
20 Banded Pull Apart

BootCamp (Noon Only)
A. Warm Up

B. Skills Development
C. 9 Min AMRAP
5 Strict Pull Ups
5 Strict Ring Dips

Thursday 05/10/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. Warm Up
1. 1 Set of the Bear (7 sequences)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind the Neck Push Press
2. Plyometric Work
Standing Triple Jump (3-5 Attempts)

B. 25 Min to find a heavy complex of
2 Clean + 2 Front Squat + 2 Jerks (6 Sets)

C. Complete for 8 Min (20”/40”)
Bike Sprints

BootCamp (Noon Only)
A. Warm Up

B. 2 Min AMRAP
10 KBS #70/53
10 Burpees
1 min rest
3 Min AMRAP
10 KBS #53/35
10 Burpees
1 min rest
4 Min AMRAP
10 KBS #35/26
10 Burpees

Friday 05/11/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s choice
Movements Prep for Muscle Ups and HSPU (Shoulders intensive warm up recommended)

B. “Nate”
20 Min AMRAP
2 Muscle Ups
4 HSPU
8 KBS #70/53

C. Accessories for Strength Development
2 Sets Not For Time
8/arm Bottom Up KB Strict Press
15 BB Good Morning
10 Straight Legs Raise from Hanging

BootCamp (Noon Only)
Team WOD (Barbell Work)

Daily WODs 04/30/18 – 05/06/18

By: 0

Monday 04/30/18
Regular Classes WOD (5,6,7,8,and 9am, 3,4,5,6 and 7pm)
A. General Warm Up
Movements prep for “Filthy 50”

B. “Filthy 50”
Ryan Jones, 5am SoCo member is turning 50 today and requested this workout.
For Time:
50 Box Jumps
50 Jumping Pull ups
50 KBS
50 Walking Lunges
50 Knee to Elbows
50 Push Press
50 Back Extension
50 Wall Balls
50 Burpees
50 Double Unders
(Time Cap: 40min)

BootCamp (Noon Only)
A. Warm Up

B. E2MOM x 6 Sets
15 Wall Balls
10 HSPU or 5 Wall Climbs

Tuesday 05/01/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
2 Sets Not For Time
10/leg Single Leg KB RDL
15 Ring Row (Deep Angle)
5/arm DB OH Squats

B. MetCon
3 Sets
4 Min AMRAP
30/25 Cals Row
AMRAP DB Snatch in remaining time 50/35
2 min rest

BootCamp (Noon Only)
A. 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. 4 Sets
12 Banded Scapula Retraction
10 GHD Sit Ups
8 Strict Toes to Bar

Wednesday 05/02/18
Regular Classes WOD (5,6,7,8 and 9am,3,4,5,6 and 7pm)
A. Warm Up
1. 1 Set
10 RDL
10 Back Squat
10 Kang Squat
10 OHS
10 Front Squat
2. Plyometric Work
Squat Jump w/ bar, 8 reps x 2 sets

B. Back Squat
25 Min to find a heavy 3 reps (5-6 sets)

C. Finisher
9 Min AMRAP
5 Strict Pull Ups
5 Strict Dips

BootCamp (Noon Only)
A. Warm Up
Coach’s choice
Movements Prep

B. For Time:
2 Laps Around the Building
40 KBS 53/35
20 Pull Ups
1 Lap Around the Building
20 KBS
10 Pull Ups

Thursday 05/03/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s choice
Movements Prep

B. MetCon
14 Min AMRAP
30 Double Unders
10 Burpees
10 KBS 53/35
30 Alt Walking Lunges holding KB Goblet

C. Accessories
3 Sets Not For Time
10/side DB External Rotation
10/leg Bulgarian Split Squat
40 sec KB FC Hold Heavy

BootCamp (Noon Only)
A. General Warm Up
Shoulders Prep

B. For Time
21-18-15-12-9-6-3 Reps of:
HR Push Ups
Double Unders

Friday 05/04/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. Warm Up

B. Crossfit Open “13.2”
10 Min AMRAP
5 Shoulder-to-Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps (24/20”)

C. Accessories
3 Sets
6/arm Bottom Up KB Strict Press
12 BB Good Morning
8 Leg Straight Toes to Bar

BootCamp (Noon Only)
Team WOD. Wod tbd.

Daily WODS – 04/23/18 – 04/29/18

By: 0

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.