WOD

  1. 05/07/2021

    Tiff

    In 25 minutes complete

    1.5 Mile Run

    Then in the remaining time AMRAP

    11 C2B Pull Ups

    7 Hang Cleans (155/105)

    7 Push Press(155/105)

    The RX version will be a mile and a half run which is two laps around the complex. We will be having a scaled option that is only one lap around the complex. The barbell should be a moderate weight for you that you can cycle the bar.

    United States Army Capt. Benjamin David Tiffner. 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

  2. 05/06/2021

    Complete For Time

    150 Alt Leg Lunges

    75 Russian KB Swing (53/35)

    50 Floor Press (95/65)(135/95)

    5/10 Rope Climbs

    **Partition As You Want. Any Order and Any Rep Scheme**

     

     

  3. 05/05/2021

    Happy Cinco de Mayo!

    20 Minute AMRAP

    5 Box Jumps (30”/24”)

    5 HSPU

    5 KB Thrusters Right Arm (53/35)

    5 KB Thrusters Left Arm (53/35)

    Last Done 05/05/2020

     

  4. 05/04/2021

    Complete For Time

    2 Rounds

    10 Med Ball Sit Ups (20/14)

    10 Power Snatch (95/65)(135/95)

    10 Burpee

    Rest 3 Minutes

    2 Rounds

    15 Med Ball Sit Ups

    15 Power Snatch (75/55)(95/65)

    15 Burpee

    For today, the snatches on your first 2 rounds should be on the moderate side for you.  The weight should be something you COULD touch and go for a few reps if fresh.  If you have to do singles, that’s ok, but look to do them as fast singles.

    For the second set of 2 rounds, this is a lighter weight but with added reps.  Challenge yourself to stay with the time domain of your first set of 2 rounds.  To do this, you will need to link several reps (if not most) of the snatch.

  5. 05/03/2021

    ANNOUNCEMENT:  TODAY WE START OUR NEW AFTERNOON SCHEDULE.

    MONDAY-THURSDAY:  4:30, 5:30 & 6:30

    FRIDAY: 4:30 & 5:30

    WE ALSO HAVE THE AGE GROUP QUALIFIER WORKOUTS AND THE OCCUPATIONAL QUALIFIERS THAT WILL BE ANNOUNCED ON THURSDAY.  THIS IS THE NEXT STEP FOR THOSE THAT QUALIFIED BASED ON THEIR RESULTS FROM THE 2021 CROSSFIT OPEN.  THE FIRST SET OF TWO WORKOUTS WILL NEED TO BE COMPLETED AND SCORES SUBMITTED BY 1:00PM ON FRIDAY.  WISHING ALL OF OUR QUALIFIERS GOOD LUCK!!

    WOMENS QUALIFIERS ARE:  Stacey Keeton (50-54), Lyndsey Lewis (40-44), LaRae Sehr (45-49) Jeannie Verderaime (45-49) and Jen Woodmansee (40-44).

    MENS QUALIFIERS ARE:  Lyman Baete (40-44), Peter DuPont (50-54), Steve Ewing (50-54), Dan Harty (65+),  Andrew Patterson (35-39), Spence Sedacca (54-59), Brandon Welton (45-49).

    OCCUPATIONAL QUALIFIER (FIREFIGHTER) Tayler Sykes

     

    3 Rounds Fight Gone Bad Style

    Bike Cals

    Double Unders

    Back Squat (45/35)

    Row Cals

    Rest

    For today, this fight gone bad style workout will be 1 minute max effort at each station.  For the bike, you can not get off the bike until the :50 mark of the round.

    The light weight back squats will not be easy as you push the pace on these to get reps before you move the rowing finisher.

    Pacing anything on this one will not be rewarded as every rep/cal adds up.

  6. 04/30/2021

    ANNOUNCEMENT:  THIS IS THE FINAL ANNOUNCEMENT ABOUT OUR CHANGE OF AFTERNOON/EVENING CLASS TIMES STARTING MONDAY.  WE ARE MOVING TO 4:30, 5:30 AND 6:30 M-TH.  4:30 AND 5:30 ON FRIDAY.

    Complete For Time

    21-15-9

    Calorie Row

    Thrusters (95/65)(135/95)

    Bar Facing Burpees

    For today, your thruster weight should be on the heavy side for you.  We aren’t looking for the same stimulus as we would get with a workout like “Fran”.  We are looking to really grind this one out with thrusters that will take sets to complete.  If the RX weight is too light but the RX+ weight is too heavy, pick a weight in between.

  7. 04/29/2021

    15 Minute AMRAP

    200 Meter Run

    8 Strict Pull Ups or 5 Ring Muscle Ups

    20 Barbell Curls (45/35)

    Yep….we are doing CURLS in a workout.  We have been waiting for the right opportunity to program curls in a workout and this triplet is perfect for that.

     

  8. 04/28/2021

    Complete For Time

    4 Rounds

    (8/10) Devils Press (50/35)

    (10/15) Goblet Squat

    (12/18) DB Push Press

    (14/20)  DB Sit Ups

    Reps are written as RX and RX+

    For today, this one is all about “hanging on”  We should be pushing to do each movement unbroken.  This may get more difficult as the rounds go on, but lets do the best we can to make transitions and breaks intentional.  Devils press can be blended into the Goblet squats which can be blended into the push press.  IF you’re feeling good, give it a shot!

     

     

  9. 04/27/2021

    5 x 2:30 Interval

    15/12 Assault Bike Cals

    25’ HS Walk or 1 Wall Walk

    12 Toes To Bar

    25’ HS Walk

    Max Cals Assault Bike in Remainder

    2:30 Rest

    For today, these are all out sprint efforts in the first movements before you get to the scored part of the workout which is the max bike cals at the end.  You can not afford to take it easy on the bike.

    If you have HS Walks, but 25’ is too much at a time, talk to your Coach about what is best to do for distance/attempts.  We don’t want you to stay away from these in a WOD, but we don’t want the entire 2:30 to mostly be taken up by HS walks.  There is a balance there that we can find.

    There will not be a ton of time to bike, so once you get back to the bike, you gotta go!!