Continuers WOD 10-10-19

63.    "Sleep Walk"

Teams of 3:
7 Minute AMRAP: 
100/70 Calorie Assault Bike
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP: 
80/60 Calorie Assault Bike
Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP: 
60/40 Calorie Assault Bike
Max Thrusters (135/95)

GENERAL

·         Teams of 3 will break up reps how they see fit

·         Score is the sum of total reps at each barbell movement

·         Must finish the bike first before moving to the barbell

BARBELL

·         Athletes should be able to complete at least the following rep ranges for each movement during the workout:

o    Overhead Squats: 7-10 Reps

o    Hang Squat Cleans: 5-7 Reps

o    Thrusters: 3-5 Reps

LOGISTICS

·         Teammates using different weights can have multiple bars on the floor

·         Mixed Team Bike Calories:

o    2 Girls, 1 Guy

§  First Bike: 80 Calories (115 Schwinn)

§  Second Bike: 65 Calories (90 Schwinn)

§  Third Bike: 45 Calories (65 Schwinn)

o    2 Guys, 1 Girl

§  First Bike: 90 Calories (130 Schwinn)

§  Second Bike: 75 Calories (110 Schwinn)

§  Third Bike: (55 Calories 80 Schwinn)

·         Bike Subs

o    Equal Calorie Row, Echo, Bike Erg

o    Schwinn: 150/100, 120/80, 90/60

DAILY VIDEO

Click here

Continuers WOD 10-09-19

63.    "Spaceship"

AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict "Cindy"

GENERAL

·         Looking for distances and modifications that allow us to get 3+ rounds today

RUN

·         If unable to run, complete one of the following:

o    Change row to 35/25 Calories

o    20/14 Calorie Schwinn Bike

o    14/10 Calorie Assault or Echo

o    400 Meter Bike Erg

STRICT CINDY

·         1 Round of Strict Cindy is 5 Strict Pull-ups, 10 Push-ups, and 15 Air Squats

·         Choose a number or modification that allows you to get the push-ups and pull-ups done in 2-3 quick sets per round

LOGISTICS

·         Stagger by 2 minutes if short on rowers

DAILY VIDEO

Click here

Continuers WOD 10-07-19

62.    "Skippy"

On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts

GENERAL

·         Strength mixed with conditioning

·         Score is loading on the deadlift (put times for each round in the comments)

·         Looking for a fast pace on the bodyweight movements and quality heavy deadlifts

·         Should be able to complete these rounds around 2 minutes, so there is at least a minute to rest and change out weights

DOUBLE UNDERS

·         Choose a variation you are comfortable going unbroken with throughout

DEADLIFTS

·         Should be able to get the deadlifts straight in all 5 rounds

·         Start around 65% and build with each jump

DAILY VIDEO

Click here

Continuers WOD 10-02-19

61.    "Waterlogged"

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24"/20")
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24"/20")
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20")

GENERAL

·       Looking for a 12-15 minute grinder workout today

ROW

·       The row is a buy-in and only happens once

BURPEE BOX JUMPS

·       These are box jumps (not overs), so standard is full extension on the box

DUMBBELL SNATCHES

·       These are alternating reps

·       Choose a weight that you could get the 30 reps unbroken if you needed to

LOGISTICS

·       Stagger by 4-5 minutes if short on rowers

DAILY VIDEO

Click here

Continuers WOD 10-01-19

60.    Front Squat

Heavy Single

"Front Runner"

For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Barbell: 165/110

GENERAL

·       Front squat focused two part workout

·       “Front Runner” should take no longer than 10-12 minutes

FRONT SQUATS

·       Looking to go with a moderately heavy weight on the front squats in “Front Runner”

·       These are taken from the floor, so athletes should be able to clean it

·       No more than one break on the sets of 8 and 10 within the workout

RUNNING

·       If unable to run, complete:

o   250 Meter Row

o   20/14 Schwinn Bike

o   14/10 Assault or Echo Bike

o   400 Meter Bike Erg

DAILY VIDEO

Click Here

Continuers WOD 9-30-19

59.    "Handlebars"

4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar 
7 Power Clean and Jerks (155/105)

GENERAL

·       Balanced triplet workout

·       One cardio, one gymnastics, one weightlifting station

·       Looking for a 14-18 Minute Workout

·       Around 3:30-4:30 per round

TOES TO BAR

·       Choose a variation you can complete in 1-3 sets per round

CLEAN & JERKS

·       Choose a weight you’ll be able to grind through good looking quick singles with

Continuers WOD 9-26-19

58.    "Hogwarts"

AMRAP 15:
21/15 Calorie Assault Bike
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
15 Goblet Squats (70/53)

DAILY VIDEO

Click here

GENERAL

·       Shooting for 2+ to 3+ rounds today

·       Being the end of the week, we’ll spend quite a bit of time on mobility

Continuers WOD 9-25

57.   "Bubba Gump"

3 Rounds:
800 Meter Run
30 Deadlifts (155/105)
30 Lateral Barbell Burpees

DAILY VIDEO

Click here

GENERAL

·       Looking for a long, light, grinder of a workout

·       Something right around the 30 minute mark (4-5 minute run, 2 minute deadlift, 3 minute burpees)

Continuers WOD 9-23-19

56.    Overhead Squat

Heavy Set of 3

"Denim"

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

DAILY VIDEO

Click here

GENERAL

·       Two part overhead squat focused workout

·       Shooting for 3+ rounds (5 minutes per round)

Continuers WOD 9-19-19

55.    "Old Town Road"

6 Rounds:
15/12 Calorie Assault Bike
150' Farmers Carry (53's/35's)
9 Strict Toes to Bar

DAILY VIDEO

Click here

GENERAL

·       Big focus today is the strict toes to bar

·       Less about completing the movement as prescribed

·       More about finding the variation that is just the right amount of challenging for each athlete

Continuers WOD 9-18-19

54.    "The Chief"

5 Rounds: 
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

DAILY VIDEO

Click here

GENERAL

·       CrossFit Benchmark Workout

·       Designed to be fast-paced three minute intervals

·       The quick change in movements and muscle groups allows athletes to bring more intensity

·       Score is total rounds + reps across the five rounds

·       Looking to get at least 3+ rounds with each interval

Continers WOD 9-16-19

53.    "Boat Race"

3 Rounds:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

DAILY VIDEO

Click here

GENERAL

·       Boat Race is a CompTrain Benchmark Workout

·       With rest built in, the goal is to find an aggressive pace for each of the three rounds

·       Final score is total time, including rest

·       Looking for each round to take no more 4 1/2 minutes (2:15 pace for row and run)

·       Bring down run distance or row meters to maintain intensity

Continuers WOD 9-12-19

52.    "Destiny's Child"

15-12-9:
Power Snatch (95/65)
Box Jump Overs (24”/20")

Directly Into…

15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees

DAILY VIDEO

Click here

GENERAL

·       Looking for sub 20 minute workout

·       No rest between the two couplets

Continuers WOD 9-11-19

50.    "Wreck Yourself"

Teams of 3, For Time: 
800 Meter Wreck Bag Run (50/35) 
6 Rope Climbs
20 Squat Cleans (135/95)
800 Meter Wreck Bag Run (50/35) 
9 Rope Climbs
35 Squat Cleans (135/95)
800 Meter Wreck Bag Run (50/35) 
12 Rope Climbs
50 Squat Cleans (135/95)

DAILY VIDEO

Click Here

GENERAL

·       Looking for the workout to take around 25 minutes, but not any more than 30

·       Teams will split reps up as they see fit

Continuers WOD 9-9-19

49.    "Vader"

3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Dumbbell Snatches (50/35)
15 Lateral Burpees Over Rower

DAILY VIDEO

Click Here

GENERAL

·       CompTrain Benchmark Workout

·       Looking for workout to take somewhere between 12-18 minutes (4-6 minutes per round)

Continuers WOD 9-5-19

48.    "Annies on the Run"

100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run 
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

DAILY VIDEO

Click Here

GENERAL

·       Longer twist on the CrossFit Benchmark workout “Annie”

·       Looking for a workout no longer than 30 minutes (10 minutes at each movement)

Continuers WOD 9-4-19

47.    “Doorbell”

AMRAP 18:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50's/35's)
15 Dumbbell Front Squats (50's/35's)

DAILY VIDEO

Click Here

GENERAL

·       Looking for a loading / rep scheme that gets us about 3+ rounds today (6 minutes per round)

Continuers WOD 8-29-19

46   Power Clean + Push Jerk

Build to a Heavy Complex

"Grace"

For Time: 
30 Clean and Jerks (135/95)

DAILY VIDEO

Click Here

GENERAL

·         Two part workout with a clean and jerk focus

·         Using strength portion to get under some heavy weight and work on technique for the benchmark workout "Grace"

Continuers WOD 8-28-19

45  "Marathon Monday"

2 Rounds: 
400 Meter Run, 26 Hand Release Push-ups 
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

DAILY VIDEO

Click Here

GENERAL

·         Big workout inspired by the Boston Marathon that includes 3 miles of running

·         Looking to complete under 45 minutes

·         With a long time domain and simpler movements, we’ll get into the workout fairly quickly today

Continuers WOD 8-26-19

Tel Dan

44. Back Squat

On the Minute x 10
2 Reps

"Step Down"

3 Rounds:
30 Sumo Deadlift High Pulls (95/65)
150' Walking Lunge

GENERAL

·         Part 1: Back Squat EMOM with choice of building or staying at the same weight across

·         Part 2: Couplet that we’re looking to take about 12 minutes