16 Comments

Continuers WOD 3-1-17

Class WOD:

**WELL Tester 2 of 5**

2mins of max effort:

KB Swings 53/35

-rest 2mins-

4mins of max effort:

Wallballs 20/14

-rest 2mins-

6mins of max effort:

Rounds of “Cindy”

Notes:  We will discuss movements and weight standards on Wednesday.  Also, for this tester you will have 4 scores to log.  You will have 1 score for total reps on each movement and 1 overall total rep score. 

16 Comments

12 Comments

Continuers WOD 2-27-17

Crossfit Open WOD 17.1

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

12 Comments

4 Comments

Continuers WOD 2-23-17

Warm up: 

80m Walk/320 Run

10 Shoulder PT/7 V-Rolls

2 Rounds of:

10 Light KB Swings

10 Wallball Thrusters

5 Push-ups

10 Cal Row

 

Class WOD:

20min AMRAP

10 cal row/bike

15 wallballs 20/14

20 abmat sit-ups

4 Comments

5 Comments

Tuesday Extra WOD

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.

Stop at 20:00

5 Comments

10 Comments

Continuers WOD 2-20-17

Day 1

Warm Up- Focus on movement specific 

Class WOD

5 Rounds of 6:00 EMOM

Min 1- 8 Power Snatches (95/65)

Min 2- 7 Hang Power Snatches (95/65)

Min 3- 15 AbMat Situps

Min 4- 7 Front Squats (95/65)

Min 5- 8 Over Head Squats (95/65)

Min 6- Rest

10 Comments

7 Comments

Continuers WOD 02-15-17

Warmup: 

500m Row

 

(x2)

3 Wall Walks

5 Burpees

10 Air Squats

 

Class WOD:

8min AMRAP

5 Deadlifts @ 135/95lbs

10 Burpees

 

-4 min rest-

 

8min AMRAP

5 Push Jerks @ 135/95lbs

10 Front Squats @ 135/95lbs

7 Comments

17 Comments

Continuers WOD 2-13-17

Day 1

Warm up- Class warm up on top of individual

2 Rounds: High Knees, Fanny Whackers and Toy Soldiers PLUS 2 Rounds of Cindy (5 Pull ups, 10 Push ups, 15 Air Squats)

CLASS WOD For Time:

50 Calorie Row (No Bike)

50 Abmat Situps

50 Sumo Deadlift High Pulls (45/35)

50 Wall Balls

50 Sumo Deadlift High Pulls (45/35)

50 Abmat Situps

 

17 Comments

6 Comments

Continuers WOD 2-8-17

Day 2:

Warm Up:  Rowing Technique and Drills

-technique overview

-Drill:  Strapless rowing

-Drill:  Catch pause

 

Class WOD:

Buy in: 1,000m row*

-then-

100 KBS for time

Each time you break, 10 pushups

*row is not for time.  Men can’t row faster than a 1:50 pace and the ladies must stay above 2:05 pace.  The focus is technique and being efficient.

6 Comments

5 Comments

Continuers WOD 2-6-17

Day 1:

Warm Up WOD: NFT

5 Rounds

12 weighted box step ups – HAP

50 Double Unders (75 singles)

Nots:  Goal is to move directly form box step ups to the DUs with no rest.  Rest as needed between rounds.

 

Class WOD:

10 Rounds

6 Back squats @ 225/155lbs

5 HSPUs or seated DB presses HAP

4 Sets of DB snatches HAP*

*1 set = performing one rep on each arm

 

5 Comments

5 Comments

Continuers WOD 2-1-17

Strength Work:

Back Squat

10min EMOM

3reps @ 80% of 1RM

 

Class WOD:

For total time

1000m row or 60 Cal bike

-rest 5 mins-

500m row or 30 Cal bike

-rest 2mins-

250m row or 20 Cal bike

5 Comments

4 Comments

Continuers WOD 01-30-17

Day 1:

Warm up WOD:

3 Rounds – 1 every 5 mins

25/20 Cal row/bike

25/20 pushups

25 Abmat sit-ups

25 Jump n Jacks

 

Class WOD:

15min AMRAP

12 Power Snatches 95/55lbs

10 Wallballs 20/14

8 T2B

4 Comments

1 Comment

Continuers WOD 1-6-2015

"The Nail"

20 Min Partner AMRAP

Partner A completes 100 Singles

Partner B works on

- 2 Burpees

- 10 Mountain Climbers

- 10 Thrusters

(Partner B tries to get through as many rounds as possible before Partner A is done with singles)

Communicate your rounds with your partner!!

Your score is the total rounds of the Burpees, Mountain Climbers, and thrusters...between both partners.

1 Comment

5 Comments

Continuers WOD 1-5-2015

Warm-up:

80m walk, 320m run

10 Shoulder PT, 7 V-Rolls x2

150 Singles

7 Squat therapy, 7 Scap Pull-ups, 7 Scap Push-ups, 7 L's x2

WOD: The Lauderdale

80 AS's

70 Push-ups

60 Sit-ups

50 Pull-ups

Every 5 Minutes run down to the 4th floor and back up

Dessert:

Tabatha Plank holds

Cool-Down

40 m run, 40 m walk

5 Comments

1 Comment

CONTINUERS WOD 12-16-2014

Warm-up:

80m walk, 240m run

10 Shoulder PT, 7 Vrolls, x2

150 singles

7 scap push-ups, 7 Air Squats, 7 Sampson lunges; x2

Skill:

Ring Hangs and Ring Dips, 5x5

WOD: "Walking in a Winter Thruster Land"

For time:

10 Thrusters (55/45), 10 Lunges, 80m Farmer Carry

Then repeat x 12, repeat x14

Dessert:

Ball toss - lateral 10xboth sides, overhead x10, sitting x20

1 Comment

2 Comments

CONTINUERS WOD 12-15-2014

Warm-up:

80m walk, 240m run

10 Shoulder PT, 7 Vrolls, x2

150 singles

7 scap push-ups, 7 Air Squats, 7 Sampson lunges; x2

Skill:

5x5 Overhead Squats

WOD:

9 Min AMREP

50 sit-ups

50 Front Squats

Burpees for remainder of time

Your score is the # of Burpees you did + 100 (for FS and Sit-ups)

Dessert:

30 second plan, 30 second rest, x4

2 Comments