1. 02/25/2021

    Complete For Time:

    40/35 Cal Bike

    80 Wall Ball (20/14)(10’/9’)

    20/17 Cal Bike

    40 Wall Ball

    10/8 Cal Bike

    20 Wall Ball

    Over 1/2 of this WOD is in the first round so consider that as you look at your pace for this.  Steady pace on the bike is the way to go.  Consider breaking up the wall balls in to manageable sets for your round of 80.  The 40 and 20 should be something you look to do in 3 and 2 sets, respectively.

  2. 02/24/2021

    25 Minute EMOM (or 30 Min EMOM)

    Min 1 = 12/15 GHD

    Min 2 = 12/15 Cal Ski Erg

    Min 3 = 15 Russian KB Swing (53/35)(70/53)

    Min 4 = 10 DB Box Step Ups (20”/16’)(50/35)

    Min 5 = 10 Plyo Push Ups (4”/2”)

    For today, RX is the first number you see for the GHD, Ski Erg and KB Weight.  For the Ply push ups, male is 4” and female is 2”.

    RX+ will also be 30 Minutes

     

  3. 02/23/2021

    ANNOUNCEMENT:  So….here is what we know about some of the “framework” of the CrossFit Open which begins on March 11th and runs for 3 weeks.

    We will be doing the Open WODs on Saturday mornings with heat times that will start at 8:00am.   We will have a way to pre-register for your heat times once the WODS are released on Thursday evenings.  Once the WODs are released, we will have a better idea of the breakdown of heat times.

    We will provide judges for you.  All of the judges we provide will have passed the CrossFit Open Judges course as well as a firm knowledge of movement standards and prior judging experience.

    We will once again be doing teams like we did last year.  Your athletic level has very little to do with how you can help your team win.  Prizes will be awarded.

    We want EVERYONE to participate in the Open.  Will have more to come on what the Open has meant to so many of your peers at the gym.  This is WAAAY more about our community and our celebration of our fitness than it is about your ranking on the Leaderboard.

    MORE to come in the following days/weeks.

    COMPLETE FOR TIME 

    10 Rounds

    5 Hang Power Clean (115/75)(155/105)

    5 Front Squat (115/75)(155/105)

    20 Second HS Hold, Plank hold or 25’ HS Walk

     

  4. 02/22/2021

    4 Rounds EACH for Time with a 4:00 Cap for each

    (20/17)(25/20) Cal Row

    10/15 T2B

    10 Single Arm DB Devils Press (50/35)

    4:00 Rest Between Rounds**

    **This 4 minutes will be in ADDITION to the rest you get if you finish your round in less than 4 minutes.  So if one round takes you 3:15, you will have :45 of rest PLUS 4 minutes.

    Our goal today is to push each round as hard as you can.  T2B should be unbroken and the row should be at about a 85-90% effort.  In most cases, you will have more than a 1:1 work:rest ratio to recover for your next all out effort.

  5. 02/19/2021

    “Handstand Annie”

    50 Double Unders

    50 Sit Ups

    25 HSPU

    40 DU

    40 Sit Ups

    20 HSPU

    30 DU

    30 Sit Ups

    15 HSPU

    20 DU

    20 Sit Ups

    10 HSPU

    10 DU

    10 Sit Ups

    5 HSPU

    A special 970 twist on this named WOD.  For today, anchoring your feet for your sit ups is ok.  If you want to do HSPU but the reps are too high for you, talk to your Coach about the best option for you for a rep scheme.  Our preferred mod for the HSPU will be DB Shoulder Press.  Strict HSPU is our RX+ option.

    LAST DONE 02/21/2020

  6. 02/18/2021

    PARTNER WOD

    Complete for Time

    (200/300) Air Squats

    (100/150) Push Ups

    EVERY MINUTE ON THE MINUTE=4 SHUTTLE RUNS

    We aren’t going to let the snow and cold keep us from running!  In this partner WOD, both partners can be working at the same time to complete the RX or RX+ reps.  At the beginning of each minute, you will both run 4 shuttle sprints.  You can work together on one movement or separately on each movement to completion.  Never too soon to start training for MURPH.  In fact, if you want, feel free to put your weight vest on!!

  7. 02/17/2021

    Complete For Time

    5 Rounds

    10 Burpee Up & Over (24″/20″)

    10 Hang Power Clean (95/65)(135/95)

    10 Shoulder To Overhead (95/65)(135/95)

    Unlike yesterday, today we are looking a WOD that we can maintain a smooth and steady pace throughout.  Pick a load for the barbell that you can complete the majority of the WOD with unbroken rep of each movement.  The hang power clean to the S2OH have a “DT” (5 rounds of 12 DL, 9 HPC, 6 S2OH) feel to it.  So a logical break would be at 9 Hang Power Cleans with the 10th rep transitioning into the S2OH.

    LAST DONE 02/19/2020

  8. 02/16/2021

    4 x 4:00 Intervals

    (15/12)(20/17) Cal Bike

    14 KB Swing (53/35)(70/53)

    12 Goblet Squats (53/35)(70/53)

    Max Cal Row In Remainder

    4 Minute Rest Between Rounds

    Score for today is TOTAL calories on the row.  Goal is to get through the bike, swings and squats in a way that you can maximize your time on the rower where we are thinking about a pace equal to your pace for a 500m sprint.   KB movements should be unbroken for this one so you need to push these.

    LAST DONE 2/18/2020

  9. 02/15/2021

    Complete For Time

    RX Option

    18-15-12-9-6-3

    Power Snatch

    Pull Ups

    **Snatch Weight Rounds of 18-12 (75/55)  Rounds 12-9 (95/65)  Rounds 6-3 (115/75)

    RX+ Option

    21-18-15-12-9-6

    Rounds 21-18 Pull Ups & (115/75)

    Rounds 15-12 C2B & (135/95)

    Rounds 9-6 Bar MU (155/105)

    For today, we have two different options for the WOD in terms of rep schemes, weights, and gymnastics.  Either way, this WOD will be a challenge.  Weights should be ranging from the lighter side, to the lower side of heavy for you.  We don’t want the higher rep rounds at the lower weight to bury you for the lower rep, heavier weights.  So consider breaking this one early and often.

    LAST DONE 2-17-2020