27 June 2017
Warm-up: Coach's Choice
Strength/Skill: Floor Press

(3 x 2 )
*Use 90% of your 1 RM for all sets
WOD: 14 Minute AMRAP
3 Floor Press (165/115)
2 Pistols (alternating)
1 L-Pull Up
Mobility: Shoulders
Buy Out: Tabata Seated Knees to Elbow

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26 June 2017
Warm-up: Coach's Choice
Strength/Skill: Goat Work 

3 Goats for 5 Minutes Each
WOD: 
20 Minute Death By Turkish Get Up
Minute 1: 1 DB TGU (35/20)
Minute 2: 2 DB TGU (35/20)
*Continue until you cannot complete the required reps in the given minute*
*Maintain the last completed round for the remaining time*
Mobility: Shoulders
Buy Out: Tabata L - Sits

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24 June 2017 "Murph"  for Special Operations Warrior Foundation
Here's the WOD for Saturday. Please sign into your class/heat time sometime between now and Saturday morning. Make sure you've paid and signed up for your heat time through us. If you have any questions, let us know. There are still open spaces if you would like to join us!
Warm-up:
Get to the box 20 minutes early to warm yourself up. Briefing will begin 15 minutes prior to your heat start time. WOD starts on the hour.
WOD:  Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
*This hero WOD allows you to partition work however you like. Partitioning it, as opposed to going straight through, is not a scale. We suggest 20 rounds of Cindy-style work.
*We default to HRPUs unless you are wearing a vest.
Buy Out:
Stretch, cheer on the next heat, and come hang out with us. We'll start the social around 1300 and go until whenever we leave! No grill, so bring something to share and your own beverages. Raffle will be at 1300. We have some great prizes. You can buy tickets through Wodify or with cash. $1 each. Hope to see you all there. Last heat runs around 1500.


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23 June 2017
Warm-up: Coach's Choice
Strength/Skill: Row Mechanics and Mobility
WOD: Partner WOD~20 Minute AMRAP
Partner A: Row 250 Meters
Partner B: ME Burpees
*Switch every 250 meters.
*Score is the number of meters rowed (get the number after it stops spinning) and the total number of burpees combined.
Mobility: Shoulders
Buy Out: 3 Rounds
Partner Wheelbarrows
*Rower to Rig, switch positions and back=1 Round


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22 June 2017
Warm-up: Coach's Choice
Strength/Skill: Clean (20 Minutes to Find your 1 RM)
WOD: 2 Part WOD
5 Minute AMRAP
5 Slam Ball Clean Slam Ball (30/20)
100 Meter Run
Rest 1 Minute, Then
5 Minute GAFAP
1 Deficit Push Up (45/25)
1 Ab Mat Sit Up
2/2, 3/3, etc.
Mobility: Shoulders
Buy Out: Tabata Mountain Climbers

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21 June 2017
Warm-up: Coach's Choice
Strength/Skill: Shoulder Press

(2 Reps EMOTM for 10 Minutes)
*Use 85% of your 1 RM for all sets.
WOD: 15 Minute AMRAP
5 Shoulder Press (65/45)
5 Up and Overs (30/20)
Mobility: Shoulders
Buy Out: Tabata Handstand Holds

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20 June 2017
Warm-up: Coach's Choice
Strength/Skill: Sumo Deadlift

(4 x 4 )
*Use 80% of your 1 RM for all sets
WOD: 8 RFT
8 Sumo Deadlift (275/185)
100 Meter Run
4 Russian Kettlebell Swings (2/1.5)
100 Meter Run
Mobility: Hamstrings
Buy Out: 4 Rounds of "Cindy"

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19 June 2017
Warm-up: Coach's Choice
Strength/Skill: Overhead Squat

5 x 3

(*At 85% of your 1 RM)
WOD: 3 Rounds
6 Overhead Squats (115/75)
12 Toes to Bar
Then,
3 Rounds
6 Cleans (115/75)
12 Chest to Bar
Mobility: Shoulders
Buy Out: Run 800 Meters

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16 June 2017

Warm-up: Coach's Choice
Strength/Skill: Snatch (5 x 2 )
*Start at 75% of your 1 RM
WOD: Metcon (Time)
4 Person Team WOD~5 Rounds for Time and Reps
7 Snatch (95/65) (Pace Setter)
ME GHD Sit Ups
ME Calorie Row
ME Box Jumps (24/20)
*Put total rep count (including snatch reps) on the board with your time.
Mobility: Shoulders
Buy Out: Team Choice

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15 June 2017
Warm-up: Coach's Choice
Strength/Skill: Run Mechanics
WOD: Metcon (Time)
1200 Meter Run
12 Rounds
4 HSPUs
8 Pull Ups
12 Air Squats
*RX+:  Strict HSPUs, C2B
Mobility: Shoulders
Buy Out: 30 GHD Sit Ups & 30 GHD Extensions

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14 June 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift

(5 x 5 )
*Use 60% of your 1 RM for all sets.
5 second tempo work
WOD: 5 RFT
12 Deadlifts (95/65)
8 Power Cleans (95/65)
4 Weighted Step Lunges (95/65)
Mobility: Hamstrings
Buy Out: 4 Rounds of "Cindy"

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13 June 2017
Warm-up: Coach's Choice
Strength/Skill: Back Squat

(7 x 5 )
*Use 60% of your 1 RM for all sets. 3 second pause in the bottom.
WOD: 21-15-9
Back Squat (115/75)
Burpees over the Bar
Mobility: Squat Therapy
Buy Out: 3 Rounds
5 Barbell Rollouts
100 Meter Run


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12 June 2017
Warm-up: Coach's Choice
Strength/Skill: Push Press

(1 x 1 x 1 x 1 x 1 x 1 x 1)
*Start at 75% of your 1 RM
WOD: 12 Minute AMRAP
3 Rope Climbs
12 Push Press (95/65)
50 Double Unders
Mobility: Shoulders
Buy Out: Tabata Diagonal Plank Holds

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09 June 2017
Warm-up: Coach's Choice
Strength/Skill: Floor Press

(7 x 2 )
*Use 85% for all sets.
WOD: 10 Minute  AMRAP
5 Floor Press (115/75)
10 Candlestick Raises
*Hold onto your barbell for support during candlestick raises*
Mobility: Shoulders
Buy Out: 5 Rounds of "Cindy"


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08 June 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift (Time to Work to WOD Weight)
WOD: 11 Minute AMRAP
20 Step Lunges
10 Toes to Bar
5 Deadlifts (315/205)
Mobility: Hamstrings
Buy Out: 4 Rounds
100 Meter Run
5 Pull Ups
10 HRPUs
15 Air Squats


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07 June 2017
Warm-up: Coach's Choice
Strength/Skill: 2 for 1 Wall Balls-Time to Work the Skill
WOD: Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24"
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Female RX: 14#, 20", 35#
Mobility: Achilles
Buy Out: 50 Partner Over the Box Wall Ball Sit Ups

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06 June 2017
Warm-up: Coach's Choice
Strength/Skill: Split Jerk (6 x 6 x 6 x 6 x 6 x 6)
*Start at 40% of your 1 RM.
WOD: 21-15-9
Pull Ups
63-45-27
Double Unders
Mobility: Shoulders
Buy Out: 3 Rounds
200 Meter Run
20 Ab Mat Sit Ups

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05 June 2017
Warm-up: Coach's Choice
Strength/Skill: Front Squat

(5 x 5 @ 60% for 5 Second Tempo)
WOD: 4 RFT
400 Meter Run
20 GHD Sit Ups
10 Front Squats (95/65)
Mobility: Triceps
Buy Out: 5 Rounds
10 Bicep Curls
20 Double Unders


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02 June 2017
Warm-up: Coach's Choice
Strength/Skill: Rings-Muscle Up Progressions
WOD: 21-15-9
Jump MU/Pull Ups (coach's discretion per athlete)
Single-Arm Overhead Squats (1.5/1)
RX+: Muscle Ups & Single-Arm Overhead Squat (2/1.5)
Mobility: Shoulders
Buy Out: 25 GHD Sit Ups
2 Rounds of "Cindy"
25 GHD Extensions


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01 June 2017
Warm-up: Coach's Choice
Strength/Skill: Hang Power Clean (5 x 2)
*Use 75% of your 1 RM.
WOD: For Time
30 Hang Power Cleans (135/95)
90 Wall Balls (20/14)
120 Double Unders
Mobility: Shoulders
Buy Out: 50 Wall Ball Ab Mat Sit Ups


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31 May 2017
Warm-up: Coach's Choice
Strength/Skill: Thruster

(5 x 4 x 3 x 2 x 1 )
WOD: 30-20-10
Thruster (65/45)
Ring Dips
RX+: Thruster (35/20 dumbbells)
Mobility: Shoulders
Buy Out: 3 Rounds
5 Ring Rows
10 Strict Push Ups


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30 May 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift

(5 x 10)
*Use 50% of your 1 RM for all sets
WOD: 12 Minute AMRAP
4 Deadlifts (225/155)
8 Box Jumps (24/20)
12 Double Unders
Mobility: Achilles
Buy Out: Tabata Bottom to Bottom Squats

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29 May 2017

Warm-Up: Coaches Choice

Strenth/Skill: 
Review WOD movements and get ready to work!
WOD: "Liam" For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.


U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.
His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
To learn more about Liam click here
Female RX: 25# plate, 105# front squat
Mobility: Athlete's Choice
Buy Out: Athlete's Choice


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27 May 2017

No Barbell Club or Open Gym today

Come join us at L-Town CrossFit

for their first fund raiser. We'll be doing 

"Murph"!


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26 May 2017
Warm-up: Coach's Choice
Strength/Skill: Back Squat

(3 x 3 )
*Use 90% of your 1 RM for all sets.
WOD: 12 Minute AMRAP
3 Back Squats (185/135) (from rack)
5 HSPUs
Mobility: Squat Therapy
Buy Out: Tabata V-Ups

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25 May 2017
Warm-up: Coach's Choice
Strength/Skill: Push Press (6 x 6 )
*Use 60% of your 1 RM for all sets.
WOD: 21-18-15
Push Press (115/75)
Russian Swings (2/1.5)
Mobility: Shoulders
Buy Out: 5 Rounds
10 GHD Sit Ups
10 GHD Extensions


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24 May 2014

Warm-up: Coach's Choice

Strength/Skill: Power Cleans

(5x5) @ 70%

WOD: For Time
5-5-5-5-5
Power Cleans (135/95)
10-15-20-25-30
Box Jumps (24/20)

*5/10, 5/15 . . . 5/30
RX+: 165/115; 30/24
Mobility: Achilles
Buy Out: 3 Rounds
5 Over the Box Burpees
5 Strict Pull Ups


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23 May 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift (Time to Work the Romanian Deadlift Skill)
WOD: 8 RFT
3 Deadlifts (275/185)
5 Burpees over the Bar
Mobility: Hamstrings
Buy Out: 100 Double Unders


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22 May 2017
Warm-up: Coach's Choice
Strength/Skill: Power Snatch (3 x 3 x 2 x 2 x 1 )
WOD: 10 Minute AMRAP
5 Power Snatch (115/75)
10 Step Lunges
Mobility: Shoulders
Buy Out: 2 Rounds
5 Pull Ups
10 HRPUs
15 Air Squats
100 Meter Run


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19 May 2017
Warm-up: Coach's Choice
Strength/Skill: Overhead Squat (5 x 2 )
*Use 70% of your 1 RM for all sets
WOD: 5-Person Team WOD for Reps
4 Rounds for Reps
ME Overhead Squat (95/65)
ME Double Unders
ME GHD Sit Ups
ME Slam Balls (30/20)

ME Calorie Row
*40 Seconds of Work/20 Seconds to Transition
*4 times at each station for each person
*Score=Total Reps
Mobility: Athlete's Choice
Buy Out: Team Choice


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18 May 2017
Warm-up: Coach's Choice
Strength/Skill: Run Mechanics
WOD: Cindy
20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups 
15 Squats

*Rest 2 Minutes*
Max Effort 1-Mile Run
Mobility: Shoulders
Buy Out: Athlete's Choice

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17 May 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift

(5 x 5 )
*Use 70% of your 1 RM for all sets
WOD:
20 Minute Death By Deadlifts (115/75) and Burpees
*Minute 1:  1 DL and 1 Burpee
*Minute 2: 2 DL and 2 Burpees
*Minute 3: 3/3
Continue until you can't complete the number of reps required in the given minute. Try to maintain the last set completed for the rest of the time.
Mobility: Hamstrings
Buy Out: Tabata Plank Holds


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16 May 2017
Warm-up: Coach's Choice
Strength/Skill: Clean

(5 x 4 x 3 x 2 x 1)
*Start at 60% of your 1 RM
WOD: 
10-1 Cleans (95/65)
20-2 Alternating KB Snatch (35/25)
*10 cleans/20 snatch, 9/18, 8/16
Mobility: Shoulders
Buy Out: 3 Rounds
5 Pull Ups
10 HRPUs
15 Air Squats


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15 May 2017
Warm-up: Coach's Choice
Strength/Skill: Floor Press

(20 Minutes to Find your 1 RM)
WOD: Marguerita
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Mobility: Athlete's Choice
Buy Out: Athlete's Choice

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12 May 2017
Warm-up: Coach's Choice
Strength/Skill: 
Front Squat (7 x 2 )
*70% of your 1 RM
WOD: 6-9-12-9-6
Burpees over the Bar
Front Squats (135/95)
Chest to Bar

*RX+: 165/115; Bar Muscle Ups
Mobility: Shoulders
Buy Out: 50 Ab Mat Sit Ups

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11 May 2017
Warm-up: Coach's Choice
Strength/Skill:Handstand Work
WOD: 8 RFT
20' Handstand Walk
8 KB Swings (1.5/1.0)
Mobility: Shoulders
Buy Out: 3 Rounds
10 Goblet Squats (1.5/1.0)
10 Strict Push Ups


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10 May 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift (10 x 3) *3 reps at 80% of your 1 RM EMOTM for 10 minutes
WOD: 21-18-15-12-9-6-3
Deadlift (185/135)
Wall Ball (20/14)
*100 Meter Run between each rep set
Mobility: Hamstrings
Buyout:
50 GHD Sit Ups
50 GHD Extensions


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09 May 2017
Warm-up: Coach's Choice
Strength/Skill: Single-Arm Push Jerk: Time to Work the Skill

WOD: 15 Minute AMRAP
21 K2E
14 One-Arm DB Push Jerk (35/20)
Mobility: Shoulder
Buy Out: 3 Rounds
5 Pull Ups
10 HRPUs
15 Air Squats


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08 May 2017
Warm-up: Coach's Choice
Strength/Skill: Review WOD Movements and Get Ready to Work!
WOD: Chipper Time!
100 Single Unders/Double Unders
90 Step Lunges/Weighted Step Lunges (KB used for swings)
80 Slam Balls (30/20)(50/30)
70 Wall Balls (20/14)(30/20)
60 KB Swings (1.5/1)(2/1.5)
50 HRPUs/HSPUs
40 Ab Mat Sit Ups/GHD Sit Ups
30 Superman Holds (2 seconds)/GHD Extensions
20 Burpees/Burpee Pull Overs
10 Pull Ups/Bar Muscle Ups
Mix and match RX/RX+ movements (RX listed first, followed by RX+) and go in any order you would like, but you must complete one movement before going on to the next.
Mobility: Athlete's Choice
Buy Out: Athlete's Choice


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05 May 2017
Warm-up: Coach's Choice
Strength/Skill: Goat Work
WOD: Tabata Cardio
Row
Double Unders
Burpee
Slam Balls
*Score is total reps
*8 rounds of 20 seconds of work 10 seconds of rest
*1 minute break between movements
Mobility: Athlete's Choice
Buy Out: Athlete's Choice


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04 May 2017
Warm-up: Coach's Choice
Strength/Skill: 
Turkish Get Up (15 Minutes to Work the Skill)
WOD: 10 Minute AMRAP
10 HSPUs
20 Front Rack Step Lunges (Single Dumbbell 50/35)
Mobility: Shoulders
Buy Out: 3 Rounds
Farmer's Carry (50/35 one hand) Down and Back
15 GHD Sit Ups
15 GHD Extensions


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03 May 2017
Warm-up: Coach's Choice
Strength/Skill: Get ready for total movements!
WOD: The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Mobility: Athlete's Choice
Buy Out: Athlete's Choice


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02 May 2017
Warm-up: Coach's Choice
Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1)
*Start  at 70% of your 1 RM
WOD:
21-15-9
Snatch (75/55)
42-30-18
Bar Hops

​(21/42, 15/30, 9/18)

Mobility: Shoulders
Buy Out: 100 Double Unders

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01 May 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 )
*Start at 70% of your 1 RM
WOD: For Time
800 Meter Run
50 Deadlifts (135/95)
800 Meter Run
50 Floor Press (135/95)
800 Meter Run
Mobility: Hamstrings
Buy Out: 3 Rounds
5 Over the Bar Burpees
5 Barbell Rollouts


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28 April 2017
Warm-up: Coach's Choice
Strength/Skill: Thruster

(20 Minutes to Find your 1 RM)
WOD: 12 Minute GAFAP
3 Dumbbell Thrusters (50/35)
3 Pull Ups
6/6, 9/9, 12/12, etc.
Then . . .
Run 1 Mile for Time
Mobility: Shoulders
Buy Out: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
15 Double Unders


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27 April 2017
Warm-up: Coach's Choice
Strength/Skill: 
Bar and Box Work
WOD: 20 Minute EMOTM
Odd: 5 K2E
Even: 5 Box Jumps (challenging height)
RX+: 10 reps each minute
Mobility: Shoulders
Buy Out: Tabata Supermans

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26 April 2017
Warm-up: Coach's Choice
Strength/Skill: Floor Press

(6 x 2 )
*Start at 75% of your 1 RM.
WOD: 21-15-9
Floor Press (115/75)
HRPUs
*RX+: 155/105 and HSPUs
Mobility: Shoulders
Buy Out: 2 Rounds
20 GHD Sit Ups
20 GHD Extensions
20 Calorie Row


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25 April 2017
Warm-up: Coach's Choice
Strength/Skill: Split Jerk (20 minutes to find your 1 RM)
WOD: 10 Minute AMRAP
6 Split Jerk (115/75)
18 Double Unders
Mobility: Shoulders
Buy Out: Tabata Handstand Holds


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24 April 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift (6 x 3)
*Use 70% of your 1 RM.
WOD: Tabata Barbell
Deadlifts (185/135)
Hang Power Cleans (135/95)
Front Squats (95/65)
Push Press (65/45)
*8 rounds of 20 seconds work/10 seconds rest for a total of 4 minutes at each movement
*1 minute break between movements to change weight
Mobility: Athlete's Choice
Buy Out: Tabata Ab Mat Sit Ups


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21 April 2017
Warm-up: Coach's Choice
Strength/Skill: Push Press

(5 x 2)
Use 90% for all sets
WOD: 14  Minute AMRAP
5 Push Press (115/75)
10 Ab Mat Sit Ups with Slam Ball (30/20)
15 Slam Balls (30/20)
Mobility: Shoulders
Buy Out: Tabata Mountain Climbers


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20 April 2017
Warm-up: Coach's Choice
Strength/Skill: Front Squat (Time to Work the Skill)
*Uneven front squats

WOD: For Time
60 Front Squats (65/45)
30 Pull Ups
40 Front Squats (65/45)
20 Chest to Bar Pull Ups
20 Front Squats (65/45)
10 Bar Muscle Ups

Mobility: Shoulders
Buy Out: 

25 Weighted (20/14) GHD Sit Ups
25 GHD Extensions


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19 April 2017
Warm-up: Coach's Choice
Strength/Skill: Farmer's Carry
WOD: 4 RFT
100 Double Unders
100 Ft. Walking Lunges
*20 Minute Cap
Mobility: Hip Flexors
Buy Out: 400 Meter Run


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18 April 2017
Warm-up: Coach's Choice
Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2)
*Start at 75% of your 1 RM
WOD: 5 RFT
15 Power Snatch (75/55)
15 Burpees over the Bar
Mobility: Shoulders
Buy Out: 3 Rounds
10 Bicep Curls
10 GHD Extensions
10 GHD Sit Ups


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17 April 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift (3 x 2)
*Use 95% of your 1 RM for all sets.
WOD: 2 RFT
3 Rope Climbs
6 Push Jerk (135/95)
12 Deadlifts (135/95)
24 GHD Sit Ups
48 Wall Balls (20/14)
RX+: 3 RFT, 155/105
Mobility: Shoulders
Buy Out: 50 GHD Extensions & 50 Double Unders

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14 April 2017
Warm-up: Coach's Choice
Strength/Skill: Thruster

(5 x 3 )
*Use 70% of your 1 RM for all sets
WOD: 15-12-9
Toes to Bar
Wall Balls (20/14)
Thruster (75/55)
Mobility: Shoulders
Buy Out: 400 Meter Run with your Wall Ball

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13 April 2017
Warm-up: Coach's Choice
Strength/Skill: Kettlebell Work
WOD: 21-15-9
Kettlebell Swings (1.5/1)
Pull Ups
Calorie Row
Mobility: Shoulders
Buy Out: 3 Rounds
10 Goblet Squats (1.5/1)
Farmer's Carry Down and Back (Switch Arms)


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12 April 2017
Warm-up: Coach's Choice
Strength/Skill: Overhead Squat

(6 x 6)
*Use 60% of your 1 RM
WOD: 5 Rounds for Time and Reps
ME Unbroken OHS (95/65)
OHS Reps x 3 Ab Mat Sit ups
*Score is time and total reps
Mobility: Shoulders
Buy Out: 3 Rounds
100 Meter Row
5 Strict Pull Ups


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11 April 2017
Warm-up: Coach's Choice
Strength/Skill:
Deadlift (Time to Work the "Stop" Skill )
WOD:  
10 Minute AMRAP
10 Deadlifts (135/95)
20 Double Unders

Mobility:
Achilles
Buy Out:
4 Rounds
100 Meter Run
10 Strict Push Ups


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10 April 2017
Warm-up:Coach's Choice
Strength/Skill: Power Clean (5 x 2 )
*3-position lifts (high hang power, hang power, power)
WOD: Opposing Ladder for Time
1-10 Power Cleans (135/95)
10-1 HSPUs
*1 PC/10 HSPUs, 2/9, 3/8, etc.
Mobility: Shoulders
Buy Out: 5 Rounds
10 GHD Sit Ups
20 Double Unders


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07 April 2017
Warm-up: Coach's Choice
Strength/Skill: Snatch

(5 x 3 )
*Use 75% of your 1 RM for all sets.
WOD: 9 Minute AMRAP
3 Snatch (115/75)
5 Toes to Bar
7 Burpees
Mobility: Shoulders
Buy Out: Tabata Handstand Holds

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06 April 2017
Warm-up: Coach's Choice
Strength/Skill: Run/Row Mechanics and Goat Work
WOD: 2-Part WOD

8 RFT (Partner 1 Mile Run)
*Partner 1: Sprint 100 meters
*Partner 2: Rest
*Switch
*Time to complete 8 rounds (1600 total meters)
*Rest 3 Minutes
8 RFT (Partner 1 Mile Row)
*Partner 1: Sprint 100 meters
*Partner 2: Rest
*Switch
*Time to complete 8 rounds (1600 total meters)
Mobility: Hamstrings
Buy Out: Partner Choice Buy Out

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05 April 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift

(2 x 2 x 2 x 2 x 2)
WOD: 5 RFT
3 Deadlifts (225/155)
6 Chest to Bars
9 Box Jumps (24/20)
RX+: 275/185, bar muscle ups, 30/24
Mobility: Shoulders
Buy Out: 3 Rounds
10 Barbell Hops
5 Barbell Rollouts


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


04 April 2017
Warm-up:Coach's Choice
Strength/Skill:Shoulder Press (2 x 2 x 2 x 2 x 2 x 2 )
*Start at 75% of your 1 RM

WOD:8 Minute AMRAP
10 Weighted Box Step Ups (24/20) (65/45)
5 Ring Push Ups

Mobility: Hip Flexors
Buy Out:Tabata Side Plank Holds

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


03 April 2017
Warm-up: Coach's Choice
Strength/Skill: Back Squat (5 x 5 )
*Use 60%-70% of your 1 RM for all sets.
WOD: 21-15-9
Back Squats (115/75)
Ring Dips
Mobility: Shoulders
Buy Out: 3 Rounds
5 Strict Pull Ups
10 Strict Push Ups

47

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


31 March 2017
Warm-up: Coach's Choice
Strength/Skill: Power Snatch

(5 x 1 )
*Use 90%-100% of your 1 RM.
WOD: 4 RFT
20 Power Snatch (95/65)
50 Double Unders
Mobility: Shoulders
Buy Out: 3 Rounds
10 Bicep Curls
10 Strict Push Ups


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


30 March 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift

(5 x 5 )
*Use 75% of your 1 RM for all sets.
WOD: Bear Complex (1 x 1 )
Power Clean
Front Squat
Push Press
Back Squat 

Push Press
*12 minutes to find your 1 RM
*Second push press should be a push jerk.
Mobility: Athlete's Choice
Buy Out: 2 Rounds
5 Barbell Rollouts
10 Over the Bar Burpees
20 Bar Hops


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


29 March 2017
Warm-up: Coach's Choice
Strength/Skill: Muscle Up Progressions
WOD: 30 EMOTM
Odd: 2 Muscle Ups
Even: 2 Turkish Get Ups (70% of your 1 RM)
*Score is total reps
*Record your TGU weight used on the board and in notes
Mobility: Shoulders
Buy Out: 500 Meter Row

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


28 March 2017
Warm-up: Coach's Choice
Strength/Skill: Floor Press

(6 x 6)
*Use 80% of your 1 RM for all sets.
WOD: 8 RFT
5 Ring Rows
7 Floor Press (115/75)
10 Mountain Climbers
Mobility: Shoulders
Buy Out: 
50 Double Unders
25 Strict Push Ups


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


27 March 2017
Warm-up: Coach's Choice
Strength/Skill: Clean (5 x 3 )
*Use 75% of your 1 RM
WOD: Metcon (Time)
21-15-9
Cleans (115/75)
K2E
*Start and end each round with 25 double unders (total of 100 double unders)
Mobility: Shoulders
Buy Out:
30 Bicep Curls
30 GHD Sit Ups


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


24 March 2017
Warm-up: Coach's Choice
Strength/Skill: Thruster (Time to Work the Skill)
WOD: CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Mobility: Athlete's Choice
Buy Out: Come back to join us for the Throwdown after the 1800 class!


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


23 March 2017
Warm-up: Coach's Choice
Strength/Skill: Time to Work Overhead (DB) Walking Lunge
WOD: 5 RFT
Athlete 1: Overhead Walking Lunge (35/20) (50')
Athlete 2: Calorie Row
Athlete 3: Plank Hold
*Rotate athletes through for 5 total rounds
*Score is time and total calories rowed
Mobility: Shoulders
Buy Out: Team Choice

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


22 March 2017
Warm-up: Coach's Choice
Strength/Skill: Box Jump: Time to Work the Skill
WOD: 3 - AMRAPs
  5 Minute AMRAP
     5 Box Jumps (20")
     5 HRPUs
     Rest 1 Minute
  5 Minute AMRAP
     5 Box Jumps (24")  
     5 Strict Push Ups
     Rest 1 Minute
  5 Minute AMRAP
     5 Box Jumps (30")
     5 Deficit Push Ups (45/25)
Mobility: Achilles
Buy Out: 3 Rounds
  20 Double Unders
  5 Burpees over the Box

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


21 March 2017
Warm-up: Coach's Choice
Strength/Skill: Thruster  (5 x 3 )  *Use 75% of your 1 RM for all sets.
WOD: 9-6-3
  Thruster (135/95)
  Chest to Bar
RX+: 155/105; Bar MU
Mobility: Shoulders
Buy Out: 3 Rds

  10 GHD Sit-Ups 
  10 Strict Push Ups

​  10 Double Under


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


20 March 2017
Warm-up: Coach's Choice
Strength/Skill: Sumo Deadlift (5 x 4 x 3 x 2 x 1 )  *Start at 75% of your 1 RM.
WOD: Metcon (Time)  15-12-9
  Sumo Deadlift (275/185)
  Kettlebell Swings (2/1.5)
Mobility: Hamstrings
Buy Out: 4 Rounds
  Farmer's Carry Down and Back
  25 Double Unders

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


17 March 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift (Work Up to WOD Weight)
WOD: CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
  13-Minute AMRAP:
  55 Deadlifts, 225# / 155#
  55 Wall-Ball Shots, 20# / 14#
  55 Calorie Row
  55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)
  13-Minute AMRAP:
  55 Deadlifts, 135# / 95#
  55 Wall-Ball Shots, 20# / 10#
  55 Calorie Row
  55 Hand-Release Push-ups
Mobility: Athlete's Choice
Buy Out: Athlete's Choice
​​~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


16 March 2017
Warm-up: Coach's Choice
Strength/Skill: Time to Work the DB Thruster
WOD: 5 Person Team WOD-5000 Meter Row for Time
200 Meter Row
ME Step Lunges
ME Ab Mat Sit Ups
ME DB Thruster (35/20)
ME Double Unders
*Time is score; put total reps in notes
Mobility: Athlete's Choice
Buy Out: Team Choice Buy Out

​​~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


15 March 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift (5 x 3 )
*Use 80% of your 1 RM
WOD: 12 Minute AMRAP
10 Deadlifts (155/105)
5 Wall Balls (20/14)
1 Wall Walk
Mobility: Hamstrings
Buy Out: Tabata Plank Holds

​​~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


14 March 2017
Warm-up: Coach's Choice
Strength/Skill:
Overhead Squat

(1 x 1 x 1 x 1 x 1  x 1 x  1)
WOD: 

21-18-15-12-9-6-3
Overhead Squat (65/45)
42-36-30-24-18-12-6
Slam Balls (30/20)
Mobility: Shoulders
Buy Out:
400 Meter Run with Your Slam Ball
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


13 March 2017
Warm-up: Coach's Choice
Strength/Skill: Power Clean (2-2-2-1-1)
*Start at 80% of your 1 RM
WOD: For Time
10-1 Power Cleans (135/95)
Bear Crawl and Crab Walk (Marked Distances)
*10 Power Cleans/Bear Crawl and Crab Walk
*9 Power Clean/Bear Crawl and Crab Walk
*Go down the ladder until you get to 1 Power Clean/Bear Crawl and Crab Walk
Mobility: Shoulders
Buy Out: 3 Rounds
10 Strict Push Ups
5 Barbell Rollouts
​​~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


10 March 2017
Warm-up: Coach's Choice
Strength/Skill: Split Snatch (Time to Work the Skill)
WOD: CrossFit Games Open 17.3 (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)
*If all reps are completed, time cap extends by 4 minutes.
CrossFit Games Open 17.3 Scaled (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)
*If all reps are completed, time cap extends by 4 minutes.
* Power snatches with overhead squats permitted
Mobility: Athlete's Choice
Buy Out: Athlete's Choice
​​~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


09 March 2017
Warm-up: Coach's Choice
Strength/Skill: Time to Work the DB Overhead Squat

WOD: 3 People Team
150 DB OHS for Time
Athlete 1: Unbroken OHS (right arm) (35/20)
Athlete 2: Squat Hold
Athlete 3: Rest
*Rotate athletes when OHS break
*Switch arms the next round through
*Score is time to complete 150 DB OHS

Mobility: Athlete's Choice
Buy Out: Team Buy Out

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


08 March 2017
Warm-up: Coach's Choice
Strength/Skill: Push Jerk  (10 X 1) 90-100%

WOD: 9 Minute AMRAP
 1 Push Jerk (135/95)
 2 HSPUs
 3 Box Jumps (30/24)
Mobility: Shoulders
Buy Out: 3 Rounds
  5 Strict Pull Ups

 10 Pistols
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


07 March 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift

(5 x 5 )
*Tempo DLs (3 seconds up, 3 seconds down)

WOD:
1 Rope Climb
10 Deadlifts (255/170)
*2/10, 3/10, 4/10, 5/10

Mobility: Hamstrings
Buy Out:
3 Rounds
25 Double Unders
10 Bicep Curls

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


​06 March 2017
Warm-up: Coach's Choice
Strength/Skill: Back Squat (5 x 3)  *Pause Squats (3 seconds)  *Use 75% of your 1 RM for all sets
WOD: Opposing Ladder for Time 
  10-1 Back Squats (95/65)
  1-10 Burpees over the Bar
     *200 Meter Run Between Each Round (10/1 run, 9/2 run)
Mobility: Squat Therapy
Buy Out: 50 Double Unders
  30 GHD Sit Ups
  30 GHD Extensions

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


03 March 2017
Warm-up: Coach's Choice
Strength/Skill: Dumbbell Front Rack Walking Lunges
WOD: CrossFit Games Open 17.2  AMRAP - 12 Minutes

   2 rounds of:
      50-ft. weighted walking lunge
      16 toes-to-bars
      8 power cleans
  Then 2 rounds of:
      50-ft. weighted walking lunge
      16 bar muscle-ups
      8 power cleans
          M: 50-lb. dumbbells
          F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled  AMRAP - 12 Minutes
  2 rounds of:
      50-ft. weighted walking lunge
      16 hanging knee-raises
      8 power cleans
  Then 2 rounds of:
      50-ft. weighted walking lunge
      16 chin-over-bar pull-ups
      8 power cleans
          M: 35-lb. dumbbells
          F: 20-lb. dumbbells
* alternating between hanging knee-raises  and chin-over-bar pull-ups every 2 rounds
Mobility: Athlete's Choice
Buy Out: Athlete's Choice

​~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~​
02 March 2017
Warm-up: Coach's Choice
Strength/Skill: 
Time to Work DB Power Snatch
WOD:
5 Person Team WOD
5 Rounds for Time and Reps
150 Meter Row
ME GHD Sit Ups
ME DB Power Snatch (35/20)
ME HRPUs
ME Air Squats

Mobility: 
Athlete's Choice
Buy Out: 
Team Buy Out


​~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


01 March 2017
Warm-up: Coach's Choice
Strength/Skill: Shoulder Press

(10 X 2 )
*Use 50% of your 1 RM

WOD: 
5 RFT
5 Shoulder Press (65/45)
5 Pull Ups
Mobility: Shoulders
Buy Out: 3 Rounds
10 Bicep Curls
10 Strict Push Ups

​~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


28 February 2017
Warm-up: Coach's Choice
Strength/Skill: Front Squat (6 x 4)  *Use 80% of your 1 RM for all sets.
WOD: 16 Minute EMOTM
  100 Meter Run
  ME Front Squats (95/65)
     *You don't have to run every minute, but you can't squat unless you do.
     *You can scale to 50 meters if needed.
     *Scores is front squat reps.
Mobility: Triceps
Buy Out: 50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


27 February 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift (3 x 3 x 2 x 2 x1)
WOD: For Time - "Deathwish"
  21 Deadlifts (225/155)
  100 Barbell Hops
  18 Deadlifts (225/155)
  100 Barbell Hops
  15 Deadlifts (225/155)
  100 Barbell Hops
  12 Deadlifts (225/155)
  100 Barbell Hops
Mobility: Hamstrings
Buy Out: 50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


24 February 2017
Warm-up: Coach's Choice
Strength/Skill: Time to Work Dumbbell  Snatch
WOD: CrossFit Games Open 17.1 (Time)
  For time:
    10 snatches
    15 burpee box jump-overs
    20 snatches
    15 burpee box jump-overs
    30 snatches
    15 burpee box jump-overs
    40 snatches
    15 burpee box jump-overs
    50 snatches
    15 burpee box jump-overs
        M: 50-lb. dumbbell / 24-in. box
        F: 35-lb. dumbbell / 20-in. box
        Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
  For time:
    10 snatches
    15 burpee box jump-overs
    20 snatches
    15 burpee box jump-overs
    30 snatches
    15 burpee box jump-overs
    40 snatches
    15 burpee box jump-overs
    50 snatches
    15 burpee box jump-overs
        M: 35-lb. dumbbell / 20-in. box (step-ups OK)
        F: 20-lb. dumbbell / 20-in. box (step-ups OK)
        Time cap: 20 minutes
Mobility: Athlete's Choice
Buy Out: Athlete's Choice
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


23 February 2017
Warm-up:
Coach's Choice
Strength/Skill:
Back Squat  (5 x 5 )  *Use 80% of your 1 RM for all sets.
WOD: Partner 100 Calorie WOD
  *Partner A: Row 10 Calories
  *Partner B: Back Squats (65/45)
  Both partners start at the rig. Partner A bear crawls to the rower and rows 10 calories and bear crawls back while Partner B does ME back     squats.  Bar cannot touch the ground. Switch. Repeat. Score is time to complete 100 calories. Include back squat reps in notes and on the     whiteboard.
Mobility: Squat Therapy
Buy Out:  
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


22 February 2017
Warm-up: Coach's Choice
Strength/Skill: Get ready to work! Review the movement standards.
WOD: Happy 52nd Birthday Coach Marc!
*Complete 52 reps of each of the following movements:

C hest to bar pull ups
O verhead step lunges (45/25)
A b mat sit ups
C alorie Row
H ang power snatch (65/45)

M ountain Climbers
A ir squats
R ussian KB swings (1.5/1) 
C leans (65/45)

Mobility: Athlete's Choice
Buy Out: 
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


21 February 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift

(5 x 3 )
*Use 80% of your 1 RM for all sets.

WOD: 7 RFT
7 Deadlifts (225/155)
14 KB Swings (1.5/1)

Mobility: Hamstrings
Buy Out: 
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


20 February 2017
Warm-up: Coach's Choice
Strength/Skill:Floor Press (3 x 3 x 3 x 3 x 3)   *Start at 70% of your 1 RM
WOD: 12 Minute AMRAP
  5 Floor Press (115/75)
  5 Over the Bar Burpees

Mobility: Shoulders
Buy Out: 50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

​~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


17 February 2017
Warm-up: Coach's Choice
Strength/Skill: Clean

(3 x 3 x 2 x 2 x 1 )
WOD: CrossFit Games Open 11.3
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Mobility: Shoulders
Buy Out: 
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


16 February 2017
Warm-up: Coach's Choice
Strength/Skill: Ring Work: Muscle Up Progressions
WOD: CrossFit Games Open 12.4 (AMRAP - Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Mobility: Shoulders
Buy Out: 
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~



15 February 2017
Warm-up:Coach's Choice
Strength/Skill:Push Press

(3 x 3 x 2 x 2 x 1)
WOD: CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar
Mobility:Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


14 February 2017
Warm-up: 
Coach's Choice
Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2)    *Start at 75% of your 1 RM.
WOD: CrossFit Games Open 12.2   -  AMRAP
  In 10-Minutes:
    30 Snatches, 75# / 45#
    30 Snatches, 135# / 75#
    30 Snatches, 165# / 100#
     AMRAP Snatches, 210# / 120#
*Power, Squat, Muscle Snatches are all accepted.
Mobility: Shoulders
Buy Out: 50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


13 February 2017
Warm-up: Coach's Choice
Strength/Skill: Back Squat

(10 x 10 )
*Working the bounce reflex
*Start at 45/35 and try to increase weight each set
*3 minute clock

WOD: CrossFit Games Open 12.1
7-Minute AMRAP of:
Burpees to a 6" target

Mobility: Shoulders
Buy Out: 
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


10 February 2017
Warm-up: 
Coach's Choice
Strength/Skill: Thruster (5 x 1)  *Use 90%-100% of your 1 RM for all sets.
WOD: CrossFit Games Open 11.6  -  Complete AMRAP in 7 minutes of:
  3 Thrusters
  3 Chest-To-Bar Pull-ups
  6 Thrusters
  6 Chest-To-Bar Pull-ups
  9 Thrusters
  9 Chest-To-Bar Pull-ups
  12 Thrusters
  12 Chest-To-Bar Pull-ups
  15 Thrusters
  15 Chest-To-Bar Pull-ups
  18 Thrusters
  18 Chest-To-Bar Pull-ups
  21 Thrusters
  21 Chest-To-Bar Pull-ups
     *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
           Male: 100#
           Female: 65#
Mobility: Shoulders
Buy Out: 50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


09 February 2017
Warm-up:Coach's Choice
Strength/Skill:Power Clean

(4 x 3 )
*Use 75 % of your 1 RM for all sets.
WOD:CrossFit Games Open 11.5 (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Mobility:Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


08 February 2017
Warm-up: Coach's Choice
Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2 )  *Start at 75% of your 1 RM
WOD: CrossFit Games Open 11.4 - 10-Minute AMRAP of:
  60 Bar-Facing Burpees
  30 Overhead Squats, 120# / 90#
  10 Muscle-Ups
Mobility: Shoulders
Buy Out: 50 Double Unders
  25 GHD Sit Ups
  25 GHD Extensions

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

07 February 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift (5 x 2)  *Use 85% of your 1 RM for all sets.
WOD: CrossFit Games Open 11.2  - 15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"
Mobility: Hamstrings
Buy Out: 50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


06 February 2017
Warm-up: Coach's Choice
Strength/Skill: Power Snatch (5 x 3 )   *Use 70% of your 1 RM
WOD: CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)
  10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#
Mobility: Shoulders
Buy Out: 50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~​


03 February 2017
******* 
Happy 40th Birthday Coach Lisa! *******

Don't forget to join us for the social at the box following the 1800 class!
Warm-up: Coach's Choice
Strength/Skill: Review the movement standards and get ready to work!
WOD: "Fabulous 40"  -  40 Minute Partner AMRAP
With only one partner working at a time, complete as many rounds as possible in 40  minutes

(first movement listed is RX, second movement is RX+):
  40 HRPUs/HSPUs
  40 Deadlifts (65/45) (95/65)
  40 Pull Ups (60 Jump Pull Ups)/C2B
  40 Power Cleans (65/45) (95/65)
  40 Ab Mat Sit Ups/GHD Sit Ups
  40 Power Snatch (65/45) (95/65)
  40 Air Squats/Pistols
  40 Floor Press (65/45) (95/65)
  40 Single Unders/Double Unders
  40 Thrusters (65/45) (95/65)
Mobility: Athlete's Choice
Buy Out: 40 Calorie Partner Row
Join us for the social tonight!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


02 February 2017
Warm-up:
Coach's Choice
Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill)
WOD: 30 Minute EMOTM
  Odd: 2 TGU (90% of your 1 RM)
  Even: 5 Slam Balls (30/20)
    *Add 1 rep each round of slam balls--will end with 19 slam balls in the last round
    *Score is the weight used in TGU
    *Record the last round of slam balls completed
Mobility: Shoulders
Buy Out: 50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~​​


01 February 2017
Warm-up:
Coach's Choice
Strength/Skill: Hang Clean (3 x 3 x 3 ) *Start at 80% of your 1 RM.
WOD: "Tiff" AMRAP On a 25-minute clock,
  Run 1.5 miles
  Then perform as many rounds as possible of:
  11 chest-to-bar pull-ups
  7 hang squat cleans, 155 lb. 
  7 push presses, 155 lb.
    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.
    In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in           2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special               Forces Group (Airborne).  Tiffner’s mother, Judith, said her son always wanted to serve.
            *Tiff is the RX+ option for today.
            *RX: 1 mile, pull ups, 115/75
Mobility: Shoulders
Buy Out: 50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

​​~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~​


31 January 2017

Warm-up: Coach's Choice
Strength/Skill: Snatch (15 Minutes to Find Your 1 RM)
WOD: Metcon (AMRAP - Reps)
  3 Minute AMRAP
     ME Snatches-Singles @ 90% of your 1 RM
     Rest 1 Minute
  3 Minute AMRAP
     ME Snatches-Doubles @ 80% of your 1 RM
     Rest 1 Minute
  3 Minute AMRAP
     ME Snatches-Triples @ 70% of your 1 RM
Mobility: Shoulders
Buy Out:Tabata HS Holds, then
10 GHD Sit Ups
10 GHD Back Extensions

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30 January 2017
Warm-up:
Coach's Choice
Strength/Skill:
Sumo Deadlift (Death By SDL) *EMOTM for 15 minutes, start at 1 rep and increase one each minute
  *RX: 275/185    *RX+: 315/205     *Score: Weight Used and Round Completed

WOD:
12 Minute Clock
  Minute 1: ME Air Squats (max of 60)
  Minute 2: Pull Ups (60 minus # of air squats completed in minute 1)
  Minute 3: ME Air Squats (max of 60)
  Minute 4: HRPUs (60 minus # of air squats completed in minute 3)
      *Repeat for 3 Rounds (total of 12 minutes)
      *Score is total reps completed. A perfect score is 360
      *If you can't compete the required pull ups or hrpus in the given minute, you just don't count those reps in your total

Mobility:
Shoulders
Buy Out:
50 Double Unders
  10 GHD Sit Ups
  10 GHD Back Extensions

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27 January 2017
Warm-up: 
Coach's Choice
Strength/Skill: 
Push Jerk (3 x 3 x 3 x 3 x 3 )  *Start at 70% of your 1 RM
WOD:  
9 Minute AMRAP
  6 Push Jerk (95/65)
  3 Dips

Mobility: 
Shoulders
Buy Out:
  5 Muscle Ups or Muscle Up Progressions (Bar or Rings)
  10 GHD Sit Ups
  10 GHD Back Extensions

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26 January 2017
Warm-up:Coach's Choice
Strength/Skill:Deadlift
(5 x 2 )
*Use 90% of your 1 RM

WOD:

15-12-9-6-3
Deadlifts (225/155)
50-40-30-20-10
Pull Ups

Mobility:Shoulders
Buy Out:
50 Candlestick Raises
10 GHD Sit Ups
10 GHD Back Extensions

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25 January 2017
Warm-up:Coach's Choice
Strength/Skill:Box Jump Max Height
WOD:Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#

Mobility:Achilles
Buy Out:
40 Mountain Climbers
10 GHD Sit Ups
10 GHD Back Extensions

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24 January 2017
Warm-up: Coach's Choice
Strength/Skill: Thruster (4 x 4 )
  *Use 75% of your 1 RM for all 4 sets.
WOD: For Time 10-8-6-4-2
  Thrusters 95/65
  50-40-30-20-10
  Double Unders
    *RX+: 135/95
Mobility: Shoulders
Buy Out:
  Row 500 Meters
  10 GHD Sit Ups
  10 GHD Back Extensions

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23 January 2017
Warm-up: Coach's Choice
Strength/Skill: Floor Press (6 x 6)  *Use 70% of your 1 RM for all sets.
WOD:  For Time

  10-1 Floor Press (135/95)
  5 Inverted Burpees
Mobility: Shoulders
Buy Out:
  10 Strict Pull ups
  10 Strict Push Ups
  10 GHD Sit Ups
  10 GHD Back Extensions

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20 January 2017

Warm-up:  Coach's Choice
Strength/Skill:  
Clean (5 x 2 ) *Use 85% of your 1 RM for all sets.
WOD:  
20 EMOTM
  Even: Complete one complex of-high hang clean, hang clean, clean (135/95)
  Odd: 6 Chest to Bars
     *RX+: 165/115; 3 Bar Muscle Ups

Mobility:  
Squat Therapy
Buy Out:  
5 Wall Walks
  10 GHD Sit Ups
  10 GHD Back Extensions

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19 January 2017
Warm-up:Coach's Choice
Strength/Skill:Get Ready to Work! Review the WOD movements.
WOD:Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Female RX: 20" box; 25# KB, Push Press 25#; 14# Wall Ball

Mobility:Athlete's Choice
Buy Out:
10 GHD Sit Ups
10 GHD Back Extensions

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18 January 2017
Warm-up:
Coach's Choice
Strength/Skill:
Partner Deadlift (Time to Work the Skill)
WOD:
Team WOD  - In teams of 3, complete:
  300 Deadlifts (95/65)
  *Only one person may deadlift at a time, while one person rows and one person executes rope climbs
  *Teams may strategize and rotate as they would like
  *Score is time to complete 300 deadlifts

Mobility:
Hamstrings
Buy Out:
  Team 400 Meter Run
  10 GHD Sit Ups
  10 GHD Back Extensions

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17 January 2017
Warm-up: 
Coach's Choice
Strength/Skill: 
Overhead Squat
(6 x 3 )
  *Use 80% of your 1 RM for all sets.

WOD: 
  Run 200 Meters
  21 OHS (95/65)
  Max Reps Unbroken Strict Push Ups
  Run 200 Meters
  15 OHS (95/65)
  Max Reps Unbroken Strict Push Ups
  Run 200 Meters
  9 OHS (95/65)
  Max Reps Unbroken Strict Push Ups
  Strict Push Ups: Total Reps from WOD

Mobility:
 Shoulders
Buy Out: 
  50 Ab Mat Sit Ups
  10 GHD Sit Ups
  10 GHD Back Extensions


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16 January 2017
Warm-up:
Coach's Choice
Strength/Skill:
Muscle Up  Progressions
WOD: 
12 Minute GAFAP
  1 Muscle Up
  2 Goblet Squats (2/1.5)
  2/4, 3/6, 4/8, etc.
Mobility: Shoulders
Buy Out: 100 Double Unders
10 GHD Sit Ups
10 GHD Back Extensions

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13 January 2017
Warm-up: 
Coach's Choice
Strength/Skill: Shoulder Press (6 x 3) *Use 85% of your 1 RM for all sets.
WOD: 
Metcon (Time)
  50 Double Unders, then
  21-15-9
  HSPUs
  KB Swings (1.5/1)
  Then, 50 Double Unders
Mobility: Shoulders
Buy Out:
  Farmer's Carry Down and Back x 4
  10 GHD Sit Ups
  10 GHD Back Extensions

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12 January 2017
Warm-up: Coach's Choice
Strength/Skill:
Front Squat (3 x 10) *Use 60% of your 1 RM for all 3 sets.
WOD:
14 Minute AMRAP
  5 Front Squats (135/95)
  5 Ring Pull Ups

Mobility:
Triceps
Buy Out:
  10 Barbell Rollouts
  10 GHD Sit Ups
  10 GHD Back Extensions

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11 January 2017
Warm-up: Coach's Choice
Strength/Skill: Deadlift (5 x 5)  *Use 70% of your 1 RM for all sets.
WOD: Metcon (Time)
  10-20-30-20-10 - Deadlifts (115/75)
  5-10-15-10-5 - Burpee Box Jumps (24/20)

Mobility: Hamstrings
Buy Out:
 
25 Banded Good Mornings
  10 GHD Sit Ups
  10 GHD Back Extensions

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​10 January 2017
Warm-up: Coach's Choice
Strength/Skill:
Goat Work
WOD:
Tabata Something Else (AMRAP - Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.

Mobility:
Shoulders
Buy Out:
 
20 Jump Lunges
  10 GHD Sit Ups
  10 GHD Back Extensions
  200 Meter Run

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09 January 2017
Warm-up:
 Coach's Choice
Strength/Skill: 
Power Snatch (4 x 4 ) *Use 70% of your 1 RM for all sets.
WOD: 
Metcon (Weight) 7 Rounds (3 minutes each)
  1 Power Snatch
  2 OHS
  3 Power Cleans
  4 Front Squats

   
*Must hold onto the bar for the entire complex
   *Goal is to increase weight each round
   *Score is the heaviest weight lifted

Mobility: 
Shoulders
Buy Out: 
 
50 Bar Hops
  10 GHD Sit Ups
  10 GHD Back Extensions

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06 January 2017
Warm-up:
Coach's Choice
Strength/Skill: Split Jerk (5 x 5 ) *Use 70% of your 1 RM for all sets.
WOD:
Opposing Ladder for Time
  1-10 Split Jerks (115/75)
  10-1 Box Jump Overs (24/20)

Mobility:
Achilles
Buy Out: 5
0 Over the Box Wall Ball Partner Ab Mats Passes (20/14)
  10 GHD Sit Ups
  10 GHD Back Extensions

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05 January 2017
Warm-up: 
Coach's Choice
Strength/Skill: 
Set up your station for the WOD!
WOD: 
"The 12 Days of Christmas"
  1 – Wall Walk
  2 – KB Swings (1.5/1)
  3 – Pull Ups
  4 – Wall Balls (20/14)
  5 – HRPUs
  6 – Slam Balls (30/20)
  7 – Ab Mat Sit Ups
  8 – G20 (45/25)
  9 – Burpees
  10 – Med Ball Cleans (20/14)
  11 – T2B
  12 – Goblet Squats (1.5/1)

     Start at 1
     Then 2, then back to 1
     Then 3, then 2, then 1
     Repeat until starting with 12 and going back to 1!

Mobility: 
Athlete's Choice!
​Buy Out: 
  10 GHD Sit Ups
  10 GHD Back Extensions
  50 Double Unders

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04 January 2017
Warm-up: Coach's Choice
Strength/Skill: Back Squat (15 Minutes to Find Your 1 RM)
WOD: 50-40-30-20-10
  Back Squat (65/45)
  Weighted Box Step Up (65/45) (24/20)
  *100 Meter Run after each Round of Squats and 100 Meter Run after each Round of Step Ups (Total of 1000 Meters)
Mobility: Hip Flexors
Buy Out: 
  100 Mountain Climbers
  10 GHD Sit Ups
  10 GHD Back Extensions

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03 January 2017
Warm-up:
Coach's Choice
Strength/Skill:
Floor Press (3 x 3 x 2 x 2 x 1)
WOD: Lynne - 5 Rounds for Max Reps of:
  Bodyweight Bench Press 
  Pull-ups
     *Floor Press
     *25 minute time cap

Mobility:
Shoulders
Buy Out: 
  250 Meter Row
  10 GHD Sit Ups
  10 GHD Back Extensions

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02 January 2017
Warm-up:
Coach's Choice
Strength/Skill:
Deadlift  (2 x 2 x 2 x 2 x 2)   

  *Start at 75% of your 1 RM
WOD: 
20 Minute EMOTM
  1 Deadlift (225/155)
  3 Slam Balls (30/20)
  10 Double Unders
     RX+: 315/205 and 50/30

Mobility:
Hamstrings
Buy Out: 
  200 Meter Run
  10 GHD Sit Ups
  10 GHD Back Extensions
  200 Meter Run

         Happy New Years!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


​30 December 2016
Warm-up: 
Coach's Choice
Strength/Skill: 
Get Ready for the WOD! Set up teams and stations!
WOD: Team WOD for Time:
  2016 Meter Row Buy In (One person rows at a time)
  Then, teams work on the following four couplets, only 2 people working at a time and

  each couplet has to be finished before moving on to the next.
​    252 Wall Balls (20/14)
    252 Pull Ups
    252 Slam Balls (30/20)
    252 Ab Mat Sit Ups
    252 Kettlebell Swings (1.5/1)
    252 Air Squats
    252 Ground to Overheads (45/25)
    252 HRPUs

     *2016 Total Team Reps*
Mobility: 
Athlete's Choice
Buy Out: 
Team Choice 
*Come join us after the 1800 WOD for a round of "Bring Sally Up" if you'd like--with drinks, not squats!

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29 December 2016
Warm-up:
 Coach's Choice
Strength/Skill: Overhead Squat  (3 x 3 x 2 x 2 x 1)
  *Get as heavy as you can!

WOD: 
For Time
  25 Pull Ups
  50 Box Jumps (24/20)
  100 Overhead Squats (65/45)
  50 Box Jumps (24/20)
  25 Pull Ups

Mobility: 
Shoulders
Buy Out: 400 Meter Run


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