121 Hausfeldt Ln New Albany, IN 47150 (Behind IUS. Just off I-265/Grantline Rd.)
 | info@fourbarrelcrossfit.com
 | 502-509-3801
              

FOUR BARREL CrossFit is a world-class CrossFit facility located in New Albany, Indiana

 

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Address: 121 Hausfeldt Ln

New Albany, IN 47150

(Behind IUS. Just off I-265/Grantline Rd.)

Telephone: 502-509-3801

Email: info@fourbarrelcrossfit.com

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Today's WoD

  • Wednesday WOD{4/23/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Split Jerk technique work Weightlifting Split Jerk (8X1 (70-80%)) Metcon Metcon (Time) For time: 20 high hang snatches (45/75) 20 burpees 15 mid hang snatches ( 65/95) 20 burpees 10 Snatches ( 85/115) 20 burpees *20 minute time cap Cash-Out 2 min per side of […]

  • Tuesday WOD{4/22/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 1 X 20 glute activation drills Mobility Test: Shoulder Internal Rotation Weightlifting Front Squat (4 x 2 (90-95%)) Metcon Metcon (Time) 3 rounds for time: 5 pistols left leg 5 pistols right leg 10 Deadlifts (275/165) 15 T2B *12 min time cap Cash-Out HS walking […]

  • Monday WOD{4/21/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 20 Bow and Bends 20 Hip Circles 20 Knee Circles 20 Squats 20 Shoulder Circles Weightlifting Snatch (5 x 1 (~80-90%)) Snatch Pull (4 x 2 (105-110%)) Metcon Metcon (Time) 5 rounds for time: 10 Box Jumps (20/24) 10 Thrusters (95/65) 10 Clapping push-ups * […]

  • Saturday WOD{4/19/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) “Bring Sally up” with air squats Weightlifting Pause Back Squat (5 x 2 (70-80%)) Metcon Metcon (Time) 5 rounds for Time: 10 KB snatches (alt, 35/53) 10 pull-ups 1 minute plank hold (total cumulative time) *15 minute cap

  • Friday WOD{4/18/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes of Jump rope and then lots of positioning work on barbell for Clean and Jerk Weightlifting Clean and Jerk (5 x 2 (~75-85%)) Weightlifting Clean Pull (4 x 3 (100-105%)) Metcon Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP: 2 wall […]

  • Thursday WOD{4/17/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30-20-30 Air Squats sit-2-stands OHS with PVC Mobility Test: Shoulder Flexion Weightlifting Overhead Squat (5 X 3 Start at 65% work up to heavy set of 3 ( aro) Metcon Metcon (AMRAP – Rounds) Death by T2B (Up to 15min) Then: Metcon Metcon (AMRAP […]

  • Wednesday WOD{4/16/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400 m run 3 rounds of: 5 inchworms with pushup 10 shoulder rotations each direction Weightlifting Push Jerk (75% x 3X 2, 80% x 2) Metcon Metcon (Time) For Time: 80 sit-ups 60 Box Jump Overs (20/24) 40 push-ups 20 STOH (75/115) * 18 […]

  • Tuesday WOD{4/15/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 X 200 m rows Mobility Test: T-Spine Weightlifting Front Squat (5 x 2 Work up to heavy at 85-95%) Metcon Metcon (AMRAP – Reps) 12 minute running clock: 1 minute hang cleans (75/115) 2 minutes air squats 1 minute hang cleans 2 minutes […]

  • Monday WOD{4/14/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 rounds: :15 jumping jacks :15 air squats : 15 mtn. climbers : 15 jump squats Weightlifting Snatch (5 x 2 (75-85%)) Weightlifting Snatch Pull (4 x 3 (100-105%)) Metcon Metcon (Time) 3 rounds for time: 25 wall balls (14/20) 50 DU * 10 […]

  • Saturday WOD{4/12/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 min AMRAP: 5 air squats 5 push-ups 5 sit-ups Weightlifting Pause Back Squat (4 x 3 * 3 second pause at bottom, working up in w) Metcon Metcon (AMRAP – Rounds) ALT. 14 min EMOM: Odd: 6 DL (135/225) Even: 5 sit-up to […]

  • Friday WOD{4/11/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach Led down and Back Drills Weightlifting Clean and Jerk (5 x 3 (~70-80%)) Weightlifting Clean Pull (4 x 4 (90-100%)) Metcon Metcon (Time) 21-15-9 KB Clean and Jerk (Alt.) (53/35) HR Push-ups *8 min time cap

  • Thursday WOD{4/10/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1 X 10 each, Glute Activation Drills Mobility Test: Hip Flexion Bent / Straight knee Weightlifting Overhead Squat (5 X 5 Start at 65% work up to heavy set of 5 (aro) Metcon Metcon (Time) For time: 800m run buy-in 3 rounds: 50 double […]

  • Wednesday WOD{4/09/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 PVC Strict Press 20 PVC OHS 20 PVC Good Mornings 20 PVC Pass Throughs Weightlifting Push Jerk (5×2 @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP: 5 Box Jumps (24/20) 5 AKB Swngs (53/35) 5 Pull-ups * rest 2 […]

  • Tuesday WOD{4/08/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4X 30 sec jump rope sinlges 30 sec light Goblet Squats Mobility Test: Ankle Dorsiflexion Weightlifting Front Squat (5 x 3 * Start at 65% work up to heavy set of 3 () Metcon Metcon (Time) 3 rounds for time: 400 m row 15 […]

  • Monday WOD{4/07/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m 3 rounds : 10 air squats 15 jumping jacks 10 sit-ups Weightlifting Snatch (5 x 3 (~70-80%)) Weightlifting Snatch Pull (4 x 4 (90-100%)) Metcon Metcon (Time) 4 rounds for time: 50 walking lunges 10 Burpees * 10 minute cap

  • Saturday WOD{4/05/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m at 50-70% 2 minutes in Slingshot Squat Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups*15 minute time cap Cash-Out 2 minutes per side of single leg flexion

  • Friday WOD{4/04/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Catalyst warm-up 2 minutes per side in post calf stretch Metcon Metcon (Time) “Partner Wod” 3 Rounds of: 50 Double-Unders 40 Deadlifts (135, 95) 30 Toes-to-Bar 20 Box Jump Overs *1 Partner working at a time *30 minute time cap *Only Rx’d if both […]

  • Thursday WOD{4/03/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Spend 10 minutes working on clean and jerk positions with the barbell Weightlifting Clean and Jerk (*15 minutes to establish a 1RM) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips*12 minute time cap Cash-Out 2 minutes per side in couch stretch

  • Wednesday WOD{4/02/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3×10 of half kneeling chops Metcon Metcon (AMRAP – Reps) Tabata Pullups Metcon Metcon (AMRAP – Reps) Tabata Russian KB Swings(70,53) Metcon Metcon (AMRAP – Reps) Tabata Sit-ups Metcon Metcon (AMRAP – Reps) Tabata Squats*No extra rest between movements **Score for each tabata is […]

  • Tuesday WOD{4/01/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach-led Agility Ladder Drills Weightlifting Snatch (*15 minutes to establish a 1RM) Metcon 400m Run (Time) Max Effort 400m Run4x400m Run *Rest 4 minutes between efforts *Score is slowest run Cash-Out LAX Ball on Shoulders

  • Monday WOD{3/31/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes of Jump Rope Drills 1×20 of each Glute-Activation Drill Metcon Metcon (Time) “Damon’s Birthday WOD” 30 Burpee Bear Complexes (115, 75) *Hands on the bar, feet to plank position, push up to bar, feet in, squat clean, jerk, back squat, BTN jerk […]

  • Saturday Wod{03/29/14}

    Main – CrossFit WOD View Public Whiteboard CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing […]

  • Friday Wod{03/28/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 Rounds of: :15 of Jumping Jacks :15 of Squats :15 of Mountain Climbers :15 of Jumping Squats 2 Minutes in Slingshot Squat 2 Minutes Anchored T-spine mobility Weightlifting With Barbell: 5 Thrusters focusing on heels down 5 Thrusters focusing on explosive hips 5 Thrusters […]

  • Thursday WOD{3/27/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes of Jump Rope 2 minutes per side in table stretch Weightlifting Push Jerk (12 min to work into a 3RM) Metcon Metcon (AMRAP – Reps) Partner WOD 15 minutes AMRAP of: Rowing for meters Burpees *1 Partner rows while other partner does […]

  • Wednesday WOD{3/26/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 frames of “Rowling” Metcon Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP of: 10 HSPU 10 Pullups Rest 5 minutes Metcon Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP of: 30 Double-Unders 10 Toes-to-Bar Cash-Out Foam Roll

  • Tuesday WOD{3/25/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 50 jumping jacks 2 minutes in Slingshot Squat Weightlifting 1 Power Clean + 1 Full Clean (*15 minutes to build to heavy single of complex) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute Ladder of: 2 Front-Rack Lunges (95, 65) 2 Box Jumps […]

  • Monday WOD{3/24/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min, 15sec ea: Jumping Jacks Squats Mountain Climbers Jumping Squats Weightlifting 1 Snatch + 1 Hang Snatch (*15 minutes to build to heavy single of complex) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#*7 Minute time cap Cash-Out 2x400m Run […]

  • Saturday WOD{3/22/14}

    Main – CrossFit WOD View Public Whiteboard CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups

  • Friday WOD{03/20/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4×10 Cal Row 1) focusing on sitting straight up 2) focusing on hamstrings on seat 3) focusing on shoulder position 4) focusing on pushing through heels Skill 5 minutes of Toes-to-Bar Drills Then, 3×5 Toes-to-Bar Skill 5 Minutes of Wall Ball Drills Then, 1×40 Wall […]

  • Thursday WOD{3/20/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks 25 Squats 2 minutes per side of Lateral Opener Weightlifting Split Jerk (12 min to work into a Heavy Single) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP of: 30 Wall Balls (20, 14) 30 Double Unders 30 Lunges […]

  • Wednesday WOD{3/19/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes of Jump Rope 1×20 of each Glute-activation drill Metcon Metcon (AMRAP – Rounds) “WOD Wars” *score is number of rounds won Cash-Out 2 minutes per side in Couch Stretch

  • Tuesday WOD{3/18/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Thunderstruck Burpees *1 Burpee everytime they say Thunder Weightlifting Hang Power Clean (12 min to find 3RM *Focus on catching bar with hip) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Front-Squats (115, 75) Pullups *15 minute time cap Cash-Out Foam Roll

  • Monday Wod{03/17/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 10 of each of: Wrist, Elbow, Arm, Hip, Knee, and Ankle Circles 3×10 Half Kneeling KB Press *10 per side *Stay Light, Slow, and Controlled 3-Position Snatch (Hip, Above the knee, Floor) (15 minutes to work into heavy single) Metcon (Time) 4 Rounds of: 7 […]

  • Saturday WOD {3/15/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach Led Warmup Metcon CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box Jumps, 24″ […]

  • Friday Wod{03/14/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 minutes Jump Rope Coaches Choice Dynamic ROM Skill Practice Deadlift Positions Practice Tap-and-Go Deadlifts with light weight Practice staying tight during Deadlifts Deadlift 1×10 (135, 95) 1×5 (185, 135) 1×5 (225, 155) Skill 5 Box Step Ups 5 Box Jumps 5 Box Jumps using […]

  • Thursday WOD{3/13/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3×5 per side of: Half Kneeling Chops 20 Wrist Circles 20 Elbow Circles 20 Arm Circles per side 20 Hip Circles 20 Knee Circles 20 Ankle Circles per side 20 Bow and Bands Weightlifting Split Jerk (2@75%, 2@80%, 2×2@85% ) Metcon Metcon (AMRAP – […]

  • Wednesday WOD{3/12/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 rounds of: 250 Row Rest 1 minute Metcon Metcon (AMRAP – Rounds and Reps) 7 MInute AMRAP of: 9 Snatches (95, 65) 12 Toes-to-Bar 15 Wall Balls (20, 14) Cash-Out 20 TGU AHAP *NOT FOR TIME *10 Per Arm

  • Tuesday WOD{3/11/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 rounds of: :15 of Jumping Jacks :15 of Squats :15 of Good Mornings :15 of Hip Circles Weightlifting Deadlift (5, 3, 1, 1 (.75, .85, .95, .95+) ) Metcon Metcon (Time) “Air Force Wod” 20 Thrusters (95, 65) 20 Sumo Deadlift High Pulls […]

  • Monday Wod {03/10/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 Minutes of Jump Rope 1×20 of each Glute-activation Drills Back Squat (5, 3, 1, 1 (75%, 85%, 95%, 95%+)) Metcon (Time) 3 Rounds of: Run 400M 12 Alternating Pistols 12 Push-ups 12 American KBS (70, 53) *15 minute time cap Cash-Out 3×5 per arm […]

  • Saturday Wod {03/08/14}

    Main – CrossFit WOD View Public Whiteboard CrossFit Games Open 14.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 2 Rounds of: 14 Overhead Squats, 95# / […]

  • Friday WOD {03/07/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 Rounds of: :15 of Jumping Jacks :15 of Squats :15 of Mountain Climbers :15 of Jumping Squats 2 Minutes coach choice hip mobility 2 Minutes coach choice shoulder mobility Weightlifting OHS with a PVC 1×10 focusing on feet wide/hips straight down 1×10 focusing on […]

  • Thursday WOD{3/6/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Catalyst Warm-up Weightlifting Shoulder Press (12 Minutes to work into a 5RM) Metcon Metcon (Time) 21-15-9 ‘Merican KB Swings (53, 35) Goblet Squats (53, 35) *20 Sit-up penalty everytime KB touches the ground *8 minute time cap Cash-Out 4x250m Row

  • Wednesday WOD{3/5/15}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 minutes of jump rope drills 2 minutes in Slingshot Squat Metcon Metcon (Time) Partner WOD 100 Squat Clean and Jerks (115, 75) *4 Burpees for both partners EMOM *1 Partner working at a time on C&J *Partners can do Burpees at the same […]

  • Tuesday WOD{3/4/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 PVC Strict Press 20 PVC OHS 20 PVC Good Mornings 20 PVC Pass Throughs Weightlifting Deadlift (3×3 (.7, .8, .9) ) Metcon Metcon (Time) 5 Rounds of: 6 Shoulder-to-Overhead (135, 95) 12 Pullups 24 Air Squats Rest 1 Minute *15 minute time cap […]

  • Monday WOD{3/3/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Bring Sally Up Air Squats Weightlifting Back Squat (3×3 (.7, .8, .9)) Metcon Metcon (AMRAP – Rounds and Reps) 7 minute AMRAP of: 20 Wall Balls (20, 14) 15 Burpees 10 Toes-to-Bar Cash-Out Foam Rollage

  • Saturday WOD {3/1/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach Choice Metcon CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Cash-Out 5min Foam Roll / Stretch

  • Friday WOD {02/28/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 Minutes Coach-led Jump Rope Drills General Dynamic ROM Metcon (No Measure) With a Barbell: 2×5 Snatch-grip Strict Press 2×5 Snatch-grip Push Press 2×5 Hang Power Snatch (Hip) 2×5 Hang Power Snatch (Above the knee) 2×5 Power Snatch 3×5 Power Snatch with RX’d Weight 10 […]

  • Thursday WOD{2/27/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach-led Down and Back Drills Weightlifting Split Jerk (3@65%, 3@70%, 2×3@75%) Metcon Metcon (AMRAP – Rounds and Reps) Last Man Standing Format Minutes 1-5 EMOM: 1 Rope Climb, 2 Rope Climbs, etc… MInutes 6-10 EMOM: 15 Wall Balls MInutes 11-15 EMOM: 6 HSPU *Members […]

  • Wednesday WOD{2/26/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2 minute in slingshot squat Practice each movement from MetCon Metcon Metcon (Time) For time: 30 Back Squat (135, 95) 20 Power Cleans (135, 95) 10 Toes-to-Bar 30 Front Squat (115, 75) 20 Power Cleans (115, 75) 10 Knees-to-Elbows 30 Overhead Squats (95, 65) […]

  • Tuesday WOD{2/25/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 Bow and Bends 20 Hip Circles 20 Knee Circles 20 Squats 20 Shoulder Circles Weightlifting Deadlift (3×5 (.65, .75, .85) ) Metcon Metcon (AMRAP – Rounds and Reps) 5 minute Ladder: 5 Box Jumps (24, 20) 5 Pullups *Increase by 5′s Rest 2 […]

  • Monday WOD{2/24/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 minutes of Jump Rope Drills 30/20/30 Weightlifting Back Squat (3×5 (.65, .75, .85) ) Metcon Metcon (Time) 5 Rounds of: 10 Thrusters (100, 65) 5 Burpees over the bar Rest 30 seconds *12 minute Cap Cash-Out 2 Minutes per side in Couch Stretch

  • Saturday WOD{2/22/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coached Down and Back Drills Weightlifting Deadlift (12 minutes to work into heavy single ) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Cash-Out Foam Roll Posterior Chain

  • Friday WOD{2/21/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) EMOM 8 mins: 5 situps 5 pushups 5 squats Metcon CrossFit Games Open 12.1 (AMRAP – Rounds and Reps) 7-Minute AMRAP of: Burpees to a 6″ target Cash-Out LAX Ball on Shoulders

  • Thursday WOD{2/20/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 min AMRAP: 3 burpees 6 wallking lunges 9 PVC Presses Metcon Metcon (AMRAP – Reps) Partner WOD 20 minutes to: 3 attempts at ME Double Unders 3 attempts at ME Parallel Wall Sit (5sec = 1rep) 3 attempts at ME Front squats (155, […]

  • Wednesday WOD{2/19/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds: 1 minute squats to ball 10 plate GTOH (45, 25) 1 minute squats to ball 10 plate GTOH (45, 25) Metcon Metcon (Time) “Holleyman” 30 Rounds of: 5 Wall Balls 3 HSPU 1 Power Clean (225, 155) *30 Minute cap Cash-Out 2 […]

  • Tuesday WOD{2/18/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds: 30 sec HS hold 20 Jumping Jacks 15 PVC Good mornings Weightlifting Push Press (3×5 (.4, .5, .6)) Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / […]

  • Monday Wod 2/17/14

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 Rounds of: 15 sec of Jumping Jacks 15 sec of Squats 15 sec of Mountain Climbers 15 sec of Jumping Squats Overhead Squat (3RM) Metcon (Time) 3 Rounds of: 15 Thrusters (100, 65) 15 Chest-to-Bar Pull-ups *10 Minute time cap Cash-Out Foam Roll Lats/Quads

  • Saturday WOD{2/15/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Cataylst Warm-up Weightlifting Deadlift (3×5 (.65, .75, .85) ) Metcon Metcon (AMRAP – Reps) “Lynne” 5 Rounds of: Max Effort Bench Press @ Bodyweight Max Effort Pull-ups *Rest as needed after Pull-ups. *No rest between BP and PU Cash-Out Foam Roll Lats

  • Friday WOD{2/14/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic ROM -then- 5 rounds not for time of: 5 Squat Clean and Jerks with the Bar 5 Sit ups Metcon CrossFit Games Open 13.4 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean […]

  • Thursday WOD{2/13/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes of Jump Rope Drills 2 Minutes in Slingshot Squat Weightlifting Front Squat (5@75%, 3@85%, 1@95%, 1@95%+ ) Metcon Metcon (AMRAP – Reps) Tabata of: Russian KB Swings (70, 53) Air Squats Sit-ups Broad Jumps (6′, 4′) *Score is total of your least […]

  • Wednesday WOD{2/12/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) PVC Fran Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 5 Thrusters (95, 65) 10 Burpees over the bar Rest 3 Minutes 7 Minute AMRAP of: 5 Snatches (95, 65) 10 Pull-ups Cash-Out 5 Minute Foam Roll Gathering

  • Tuesday WOD{2/11/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 7 Rounds of: 1 Burpee, 1 Push-up, 1 Jumping Jack, 1 Sit-up, 1 Handstand Weightlifting Push Press (5@75%, 3@85%, 1@95%, 1@95%+) Metcon Metcon (AMRAP – Reps) 3 Rounds of: 1 Minute of Box Jumps (24, 20) 1 Minute of Wall Balls (20, 14) 1 […]

  • Monday WOD{2/10/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min, 15sec ea: Jumping Jacks Squats Mountain Climbers Jumping Squats Weightlifting Back Squat (5@75%, 3@85%, 1@95%, 1@95%+ ) Metcon Metcon (Time) 21-15-9 Deadlifts (135, 95) Power Cleans (135, 95) Front Squats (135, 95) *10 Minute Time Cap Cash-Out T-Spine Soft Tissue Work

  • Saturday WOD{2/08/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 rounds of “Rowling” Rest 1 minute *have athletes get off rower in between sets so others can use it Weightlifting Clean (12 min to work into a 1RM) Metcon Metcon (Time) Partner Wod 100 Plate Ground-to-Overhead (45, 25) 90 Lunge Steps 80 KB […]

  • Friday WOD{2/07/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min, 15sec ea: Jumping Jacks Squats Mountain Climbers Jumping Squats Metcon CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) 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 […]

  • Thursday WOD{2/06/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m -then- 2 Minutes in Sling Shot Squat 3 MInutes of dynamic upper body mobility Weightlifting Front Squat (3×3 (.7, .8, .9)) Metcon Metcon (Weight) 10 Minute EMOM 5 Tap-and-go Ground-to-Overhead *score is weight used Cash-Out 2 Minutes per side in Couch Stretch

  • Wednesday WOD{2/05/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 7 Rounds of: 1 Burpee, 1 Push-up, 1 Jumping Jack, 1 Sit-up, 1 Handstand Skill 5×2 Rope Climbs Metcon Metcon (Time) 500m Row 4 rounds of: 6 Overhead Squats (135, 95) 9 Burpees 12 American Swings (53, 35) **18 Minute time cap Cash-Out LAX […]

  • Tuesday WOD{2/04/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach-led Down and Back Drills Weightlifting Push Press (3×3 (.7,.8,.9)) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 10 Pistols (alt, 5 per) 10 Power Cleans (115,75) 10 Toes-to-Bar 10 Deadlifts (115,75) Cash-Out T-Spine soft tissue work

  • Monday WOD {2/03/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 Minutes of Jump Rope Drills 30/20/30 Weightlifting Back Squat (3×3 (.7,.8,.9)) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Cash-Out 2 Minutes per side in Banded Single Leg Flexion

  • Friday WOD {1/31/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: 30 PVC Thrusters 20 Half Kneeling Chops (10 per side) 30 SIngles Metcon CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups Cash-Out 2 Minutes per side in […]

  • Thursday WOD {1/30/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min, 15sec ea: Jumping Jacks Squats Mountain Climbers Jumping Squats Weightlifting Squat Clean (3@65%, 3@70%, 2×3@75%) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 KB Snatch (53/35, alt) Toes-to-Bar Deadlift (135, 95) *15 Minute time cap Cash-Out 2 Minutes per side in Lateral Opener

  • Wednesday WOD {1/29/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Catalyst Warm-up Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Cash-Out Foam Roll Quads & Lats

  • Tuesday WOD {1/28/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds of: 10 Tempo Wall Balls 10 Shoulder Pass Throughs *Spend a two-count descending into the squat then explode up on Wall Balls Weightlifting Push Press (3×5 (.65, .75, .85) ) Metcon Metcon (Time) 21-15-9 Back Squat (115, 75) Sit-ups *From the ground […]

  • Monday WOD {1/27/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: 10 Mountain Climbers 10 Shoulder Circles (left, right, bilateral) 10 Squats 20 Half-Kneeling Chops (10 each side) Weightlifting Back Squat (3×5 (.65, .75, .85)) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP of: 150m Row 15 Thrusters (100, 65) […]

  • Saturday WOD {1/25/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 Rounds of Rowling Weightlifting Bench Press (3×5 (.4, .5, .6)) Metcon Metcon (Time) 3 Rounds of: 10 OHS (95, 65) 20 Kness-to-elbows 10 Clean and Jerks (95, 65) 20 Sit-ups *18 Minute time cap

  • Friday WOD {1/24/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 Min AMRAP: 10 Squats 10 Box Step-ups (20) 10 Box Jumps (20) 10 Burpees Metcon Metcon (AMRAP – Rounds and Reps) “11.2″ 15 Minute AMRAP 9 Deadllifts (155, 100) 12 Push-ups 15 Box Jumps (24, 20) Cash-Out 5 Minute Foam Roll Party

  • Thursday WOD {1/23/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30/20/30 Weightlifting Front Squat (3×5 (.4, .5, .6)) Metcon Metcon (Time) 21-15-9 ‘Merican swings (70, 53) Wall Balls (20, 14) Cash-Out Metcon (Weight) 50 alternating DB Snatches *25 Per Arm *Weight that you can continuously move through

  • Wednesday WOD {1/22/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Catalyst Warmup Metcon Metcon (Time) PARTNER WOD 100 Double Unders 50 Thrusters (45,35) Row 2K 50 Thrusters (45,35) 100 Double Unders *20 min cap

  • Tuesday WOD {1/21/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds, not for time of: 10 Russian Swings 10 American Swings 10 KB C&J (per side) *Stay Light and focus on loosening up shoulders Weightlifting Shoulder Press (5-5-5 (.4, .5, .6) *Deload Week) Metcon Metcon (Time) 40 Burpees 30 Snatches (75, 45) 30 […]

  • Monday WOD 1/20/14

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min, 15sec ea: Jumping Jacks Squats Mountain Climbers Jumping Squats Weightlifting Back Squat (5-5-5 (.4, .5, .6) *Deload Week) Metcon Metcon (AMRAP – Rounds and Reps) 8 MInute AMRAP 10 Push Press (115, 75) 10 Toes-to-Bar 10 Front-Rack Lunges (115, 75) *lunge in place […]

  • Saturday WOD {1/18/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 Min AMRAP: 20 Double Unders 15 Squats 10 Sit-ups 5 Burpees -then- 20 shoulder circles each direction 20 shoulder cross overs 20 Shoulder throwdowns 20 Elbow circles 20 Wrist circles Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups*15 min cap Cash-Out 1 […]

  • Friday WOD {1/17/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 Min AMRAP: 10 Squats 10 Box Step-ups (20) 10 Box Jumps (20) 10 Burpees Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ […]

  • Thursday WOD {1/16/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Medball Rotational Wheel Weightlifting Squat Snatch (2@75%, 2@80%, 2×2@85%) Metcon Metcon (AMRAP – Rounds) 15 Minute EMOM of: 1 Complex (185, 125) Deadlift Hang Clean Front Squat Jerk 10 Sit-ups Cash-Out 2 minutes per leg of post Hamstring stretch

  • Wednesday WOD {1/15/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach-led Down and Back Drills Metcon Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest Cash-Out 5 […]

  • Tuesday WOD {1/14/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Catalyst Warm-up Weightlifting Shoulder Press (1×5, 1×3, 2×1 (.75, .85, .95, Test 1RM)) Metcon Metcon (Time) 4 Rounds of: 5 Push Press (135, 95) 10 Toes-to-Bar 15 Power Cleans (135, 95) 30 Double Unders *15 minute time cap Cash-Out LAX Ball Lats and Shoulders

  • Monday WOD {1/13/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min, 15sec ea: Jumping Jacks Squats Mountain Climbers Jumping Squats Weightlifting Back Squat (1×5, 1×3, 2×1 (.75, .85, .95, Test 1RM)) Metcon Metcon (AMRAP – Reps) 5 Rounds of: Row 200M Max Effort Wall Balls (20, 14) Rest 1 Minute *Wall Balls go until […]

  • Saturday WOD {1/11/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) With a partner, 8 rounds of: A: 100m Row B: Rest -then- 3 Rounds of: 10 Push-ups 10 Squats 10 Sit-ups 10 Mountain Climbers Metcon Metcon (Time) “Air Force” 20 Thrusters (95, 65) 20 Russian Swings (70, 53) 20 Push Jerks (95, 65) 20 […]

  • Friday WOD {1/10/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min, 15sec ea: Jumping Jacks Squats Mountain Climbers Jumping Squats -then- 4min, 15 sec ea: Plank Superman Side Plank (L) Side Plank (R) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips*10 min cap ** (Games Version): Power Cleans Cash-Out CASH-OUT 1000m Row […]

  • Thursday WOD {1/9/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5min AMRAP of: 25 DUs 20 Squats 15 Sit-ups 10 Push-ups Weightlifting Front Squat (3×3 (70%, 80%, 90% of 1RM)) Metcon Metcon (Time) For time: 2 Rounds of: 90 Double Unders 30 T2B 15 HSPUs *15min cap Cash-Out Foam Roll Calves (2min) LAX Ball […]

  • Wednesday WOD {1/8/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min, 15sec ea: Jumping Jacks Squats Mountain Climbers Jumping Squats Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round**35 min cap **Beginners do 10 less of each movement Cash-Out Couch Stretch (2min/leg) Banded […]

  • Tuesday WOD {1/7/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Medball Rotational Wheel Weightlifting Shoulder Press (3×3 (70%, 80%, 90% of 1RM)) Metcon Metcon (Time) 5 Rounds of: 3 Snatches (155, 105) 9 American Swings (70, 53) *15min cap Cash-Out LAX Ball Pecs/Shoulders (2min) Lateral Opener (1min/arm)

  • Monday WOD {1/6/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 Min AMRAP: 10 Squats 10 Box Step-ups (20) 10 Box Jumps (20) 10 Burpees Weightlifting Back Squat (3×3 (.7, .8, .9)) Metcon Metcon (AMRAP – Rounds and Reps) 4min AMRAP of: 10 Box Jumps (24, 20) 10 Clean & Jerks (135, 95) -rest […]

  • Saturday WOD {01/04/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Catalyst Warmup Weightlifting Overhead Squat (12min to Establish a 3RM OHS) Metcon Metcon (AMRAP – Reps) Open WOD 12.1 7 Min AMRAP of: Burpees *jump to touch a 6″ target Cash-Out 5min Rest & Recovery Airdyne or Row

  • Friday WOD {1/3/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) “Run 400m -then- 4min Dynamic ROM -then- 3 Rounds of Cindy” Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Cash-Out 750m Rest & Recovery Row Lateral Opener – 1min/per

  • Thursday WOD {1/2/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min, 15sec ea: Jumping Jacks Squats Mountain Climbers Jumping Squats” Weightlifting Squat Snatch (3@60%, 2×3@70%, 2×3@80%) *Complete a power snatch + an OHS if form is not pristine. Complete only a power snatch if you cannot achieve a good position in the OHS. Metcon […]

  • Wednesday WOD {1/1/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5min AMRAP of: 25 DUs 20 Squats 15 Sit-ups 10 Push-ups Gymnastics Pull-ups (5×5 (use weight if needed)) *Strict. Just enter 1×5 as score and comment on the load you used. Metcon Metcon (AMRAP – Rounds) 16min EMOM: Even Min – 10 STOH (115, […]

  • Tuesday WOD {12/31/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Medball Rotational Wheel Weightlifting Shoulder Press (3×5 (.65, .75, .85)) Metcon Metcon (AMRAP – Rounds and Reps) 12min AMRAP of: 9 T2B 12 Deadlift (135, 95) 15 Wall Balls (20, 14) Cash-Out Couch Stretch 2min Per Leg Table Stretch 2min Per Leg

  • Monday WOD {12/30/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min, 15sec ea: Jumping Jacks Squats Mountain Climbers Jumping Squats Weightlifting Back Squat (5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 7min AMRAP of: 7 Thrusters (95, 65) 7 Burpees 7 Box Jumps (24, 20) Cash-Out 5 Min Foam Roll Pow Wow

  • Saturday WOD {12/28/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run then 4min Dynamic ROM then 3 Rounds of WOD Metcon Metcon (AMRAP – Rounds and Reps) “Kandy” 20min AMRAP of: 5 Pull-ups 10 Push-ups 15 Wall Balls (20, 14) Cash-Out Everybody get your roll on

  • Friday WOD {12/27/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round w/ an Empty Barbell: 10 Deadlifts 10 Hang Power Cleans 10 Front Squats 10 Push Press 10 Push Jerk Metcon Metcon (AMRAP – Rounds) WOD Wars *Enter total number of WODs won as score Cash-Out 5min Foam Roll Pow Wow

  • Thursday WOD {12/26/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5min AMRAP of: 25 DUs (or 50 singles) 20 Squats 15 Sit-ups 10 Push-ups Metcon Metcon (AMRAP – Reps) 20min AMRAP of the complex: 1 Deadlift (185, 125) 1 Squat Clean 1 Front Squat 1 Split Jerk Cash-Out 1000m Row (Time) Max Effort 1000m […]

  • 12 Days of Christmas 2014

    The gym is open 364 days of year! Christmas is the only day were closed, but have no fear, we’ve put together a 12 Days of Christmas WOD that your can complete at home! All you need is your body and a set of dumbbells. Merry Christmas!  “The 12 Days of Christmas”1 Man Maker2 HSPUs3 […]

  • Monday WOD {12/23/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Practice WOD Movements Metcon Metcon (Time) “The Seven” 7 Rounds for time: 7 HSPU 7 Thrusters (135,95) 7 T2B 7 Deadlifts (245,165) 7 Burpees 7 American KB Swings (70,53) 7 Pullups *30min cap Cash-Out 5min Foam Roll Pow Wow

  • Saturday WOD {12/21/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5min AMRAP of: 20 Jumping Jacks 15 Squats 10 Push-ups 5 Sit-to-Stand Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Shoulder-to-Overhead, 115# / 75# 9 Toes-To-Bar Cash-Out Coach Lead Mobility

  • Friday WOD {12/20/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min AMRAP of: 25 Double Unders 20 Squats 15 Sit-ups 10 Push-ups Weightlifting Deadlift (3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP of: 5 C2B Pull-ups 10 Burpees 15 Front Squats (115, 75) Cash-Out Lateral Opener – 2min per arm Foam […]

  • Thursday WOD {12/19/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m -then- 30/20/30 Weightlifting Push Press (3-3-3-3-3) Metcon Metcon (Time) 3 Rounds of: 400m Run 10 GTOH (155, 105) *14min cap Cash-Out Supine post hamstring stretch – 2min per leg

  • Wednesday WOD {12/18/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic ROM Practice WOD Movements Metcon Metcon (Time) 100 Wall Balls (20/10′, 14/9′) 90 Sit-ups 80 Mountain Climbers 70 HRPUs 60 American Swings (53, 35) 50 T2B 40 Box Jumps (24, 20) 30 Ring Rows 20 Burpees 10 HSPUs *35min cap *Beginners – Half […]

  • Tuesday WOD {12/17/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 Rounds of: 3 Snatch Grip Strict Press (behind neck) 3 Snatch Grip Push Press (behind neck) 3 Snatch Grip Push Jerk (behind neck) 3 Hang Power Snatch 3 Power Snatch Metcon CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: […]

  • Monday WOD {12/16/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min AMRAP of: 50 Singles 10 Squats 10 Push-ups 10 Mountain Climbers Weightlifting Front Squat (3-3-3-3-3) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups*10min cap Cash-Out Foam Roll Quads and Lats – 6min

  • Saturday WOD {12/14/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Practice WOD Movements Metcon (AMRAP – Rounds and Reps) 6min AMRAP of: 50 Double Unders 40 Mountain Climbers 30 Russian Swings (53, 35) -rest 4 min-There seems to be an issue with Wodify. It won’t let us input the rest of the WOD… Just […]

  • Friday WOD {12/13/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min, 15sec ea: Jumping Jacks Squats Mountain Climbers Push-ups Metcon Metcon (Time) 500m Row Buy-In -Then- 5 Rounds of: 3 Cleans (205, 145) 6 Burpee Box Jumps 9 Ring Dips -Then- 500m Row Cash-Out *25min cap *cleans can be power or full Cash-Out 5min […]

  • Thursday WOD {12/12/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Catalyst Warm-up Weightlifting Overhead Squat (3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 12min AMRAP of: 20 Partner Clap Push-ups 20 Partner Deadlifts (225, 155) 20 Alternating Box Jumps (20) 20 Med Ball Sit-up Toss (20, 14) Cash-Out Couch Stretch – 2min Lateral Opener […]

  • Wednesday WOD {12/11/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Metcon (Time) Coach Choice Weightlifting Split Jerk (12min to work into a heavy single) Metcon Metcon (AMRAP – Rounds and Reps) Death By: American Swings (70, 53) Burpees *Min 1 = 1 swing + 1 burpee *Min 2 = 2 swings + 2 burpees, etc… Cash-Out Athlete […]

  • Tuesday WOD {12/10/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2min Jump Rope -then- 3 Rounds of Cindy Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats*Intermediate 75 reps each *Beginner 50 reps each *30min cap Cash-Out 4min Shoulder Mobility Foam Roll Back/Lats

  • Monday WOD {12/9/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rds, 15sec each: Jumping Jacks Squats Mountain Climbers Jumping Squats Weightlifting Back Squat Ladder (Total Weight) 5-4-3-2-1 *score is total lbs squatted Metcon Metcon (Time) 6 Rounds of 100m Row 10 Wall Balls 10 Situps 10 Jumping Lunges *1min rest after each round […]

  • Saturday WOD {12/7/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach lead down & back drills Partner PVC stretch – 2min per Metcon CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups2 Pull-ups + 2 Dips per MU Cash-Out (ME) […]

  • Friday WOD {12/6/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3min Jump Rope -then- Coach Lead Dynamic ROM Drills Snatch Position Drills Weightlifting Snatch (12 min to establish a heavy single) *Squat snatch if able *Power snatch + OHS for beginners Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Cash-Out Athlete Choice Mobility

  • Thursday WOD {12/4/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Junkyard Dog 20 Push-ups 20 Core Swings Gymnastics 5×5 *strict *do weighted if you can do more than 5 consecutive *no measure in wodify Metcon Metcon (Time) With a Partner: 2000m Row 90 Thrusters (95, 65) *one partner working at a time *15min cap […]

  • Wednesday WOD {12/4/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m Wrist Mobility – 2min Front Rack Mobility – 2min Clean Position Drills Weightlifting Clean (12min to work into a heavy single) *Squat clean if able *Power clean + front squat for beginners Metcon CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) […]

  • Tuesday WOD {12/3/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3min Jump Rope -then- Coach Lead Dynamic ROM Drills Weightlifting Shoulder Press (4×5 @ 90% of 5RM ) Metcon Metcon (Time) 5 Rounds of: 20 Wall Balls 40 Double Unders *1min Rest after each round *18min cap Cash-Out Athlete Choice Mobility

  • Monday WOD {12/2/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m -then- 30/20/30 Weightlifting Back Squat (4×5 @ 90% of 5RM) Metcon Metcon (AMRAP – Reps) 7min AMRAP of: 3, 6, 9, 12, etc C2B Pull-ups American Swings (53, 35) Cash-Out Coach Lead Mobility

  • Saturday WOD {11/30/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach Lead Down/Back Drills Dynamic ROM Drills Snatch Position Drills Weightlifting Snatch (1 @ 70, 75, 80, 85, 90, 95, 100%, etc) Weightlifting Clean and Jerk (1 @ 70, 75, 80, 85, 90, 95, 100%, etc) Cash-Out Athlete Choice Mobility

  • Friday WOD {11/29/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of the complex 5 DL 5 HPC 5 FSQ 5 SP 5 PP Weightlifting Push Press (10min to Establish a 5RM) Metcon Metcon (AMRAP – Rounds and Reps) 9min AMRAP: 400m Run Buy-in 5 Hang Power Clean (135, 95) 5 Front Squat […]

  • Wednesday WOD {11/27/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 Pass Thrus 20 Sampson Lunges 20 Inch Worms Single Leg Flexion – 2min per Weightlifting Snatch Balance (10min EMOM: 3 Snatch Balance @ 60-65% ) Metcon Metcon (Time) 10 Rounds for time of: 1 Snatch (165, 125) 5 Pull-ups 10 Push-ups 15 Squats […]

  • Tuesday WOD {11/26/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach Lead Down/Back Drills Super Front Rack – 2min per Metcon Metcon (Weight) 20min EMOM 3 Power Clean + Push Jerk 4 Burpees*tap and go. must jerk. *score is lightest weight completed in any round *goal is to use same weight throughout *make note […]

  • Monday WOD {11/25/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min, 15sec ea: Jumping Jacks Squats Mountain Climbers Jumping Squats Weightlifting Front Squat (5 @ 80%, 4 @ 85%, 3 @ 90%, 2 @ 95%, 3×8 @ 70-75%) *score final round of 8 reps Metcon Metcon (Time) For time: 500m ROW 40 Wall Balls […]

  • Saturday WOD {11/23/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run -then- 30/20/30 Weightlifting The CrossFit Total (Total Weight) Cash-Out Athlete Choice Mobility ()

  • Friday WOD {11/21/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 Rds w/ an empty bar: 3 Deadlift 3 Hang Power Clean 3 Push Press 3 Push Jerk 3 Front Squat Metcon Metcon (AMRAP – Rounds) WOD WARS!Enter the number of WODs you won as “rounds” Cash-Out Athlete Choice Mobility

  • Thursday WOD {11/21/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Partner Med Ball Drills: 1min High Arch Toss 1min Granny Toss 1min Rotational Toss 1min Sit-to-stand Toss Metcon Metcon (AMRAP – Reps) Partner WOD 6min AMRAP of: GTOH (135, 95) -rest 4min, then- 6min Max Cal Row -rest 4 min, then- 6min AMRAP of: […]

  • Wednesday WOD {11/20/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Catalyst Warmup Weightlifting Power Clean (3 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 85%, 1 @ 90%) *score is last rep (90%) **based off of 1RM Power Clean Metcon Metcon (Time) 4 Rounds of: 15 Box Jumps (24, 20) 15 Wall […]

  • Tuesday WOD {11/19/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach Lead Down/Back Drills Weightlifting Shoulder Press (12min to work into a 5RM (with perfect form) ) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups*10min cap Cash-Out LAX Ball Shoulders – 4min Foam Roll Mid/Lower Back – 2min

  • Monday WOD {11/18/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds of: 10 Squats 10 Situps 10 Push-ups 10 Pass-Thrus Weightlifting Back Squat (12min to work into a 5RM (with perfect form)) Metcon Metcon (Time) For time: 1000m row 50 Burpees 40 American Swings (53, 35) 30 Cleans (155, 105) 20 Ring Dips […]

  • Saturday WOD {11/16/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run -then- 30/20/30 Metcon CrossFit Games Open 13.5 (AMRAP – Rounds and Reps) 4 Minute AMRAP of: 15 Thrusters, 100#/65# 15 Chest-To-Bar Pullups If 90+ reps are performed, this becomes an 8-Minute AMRAP. If 180+ reps are performed, this becomes a 12-Minute AMRAP. […]

  • Friday WOD {11/15/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min, 15 sec each of: Jumping Jacks Squats Push-ups Jumping Lunges Weightlifting Bench Press (3-3-3-3-3) *elbows in. vertical forearms. hit sternum. Metcon Metcon (Weight) For Completion: 30 TGUs (AHAP, 15/arm) 1000m Row (Time) Max Effort 1000m Row Cash-Out 10min Foam Rolling

  • Thursday WOD {11/14/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach Choice Practice WOD Movements Metcon Metcon (Time) 400m Run Buy-in 150 Double Unders 140 Wall Balls (20, 14) 130 Push-ups 120 Sit-ups 110 Plate GTOH (45, 25) 100 American Swings (53, 35) 90 Squats 80 Partner Burpees (2 at time) 400m Run Cash-Out […]

  • Wednesday WOD {11/13/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Snatch Positions (3 sets) One round of Warmup “A” Weightlifting Halting Power Snatch (3-3-3-2-2) Halt just below knee, just above knee, and in the power position for 2 sec each before jumping into a high hang power snatch. Metcon Metcon (Time) 5 Rounds of: […]

  • Tuesday WOD {11/12/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Junkyard Dog Weightlifting Front Squat (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 4min AMRAP of: 12 Deadlifts (155, 105) 9 Hang Power Cleans 6 STOH -4 min rest, then- Metcon (AMRAP – Rounds and Reps) 4min AMRAP of: 6 STOH (155, 105) 9 […]

  • Monday WOD {11/11/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Spealler Warmup Metcon Metcon (AMRAP – Rounds and Reps) “Armistice” 9 minute AMRAP 100-meter sprint 11 sit-ups 11 air squats 100-meter sprint 22 sit-ups 22 air squats 100-meter sprint 33 sit-ups 33 air squats add 11 to the sit-ups and air squats for each […]

  • 11/10 OLY

    Main – CrossFit WOD View Public Whiteboard Power Snatch (1-1-1-1-1-1)

  • Saturday WOD {11/9/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4min, 15 sec each: Jumping Jacks Squats Mountain Climbers Jumping Squats -then- 4min, 15 sec each: Plank Superman Side Plank -L Side Plank -R Metcon CrossFit Games Open 13.4 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk […]

  • Friday WOD {11/8/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach Choice Weightlifting Deadlift (3-3-3-3-3) Metcon Metcon (Time) 40-30-20-10 of: HRPUs Butterfly Sit-ups Jumping Lunges *12min cap Cash-Out Athlete Choice Mobility

  • Thursday WOD {11/7/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3min, 15sec each of: Squats Push-ups Jumping Lunges Sit-ups -then- 2 min Wrist Mobility 2 min Sling Shot Squat Metcon Metcon (Time) “Partner Fran” With a Partner/One Person Working at a time: A: 21 Thrusters (95, 65), 21 Pull-ups B: 15 Thrusters, 15 Pull-ups […]

  • Wednesday WOD {11/6/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Then 5 Rounds of: 3 Power Cleans 3 Power Cleans + Front Squat 3 Full Cleans Weightlifting Halting Power Clean (3-3-3-2-2) Halt just above the knee, then in power position, then explode from power position into power clean Metcon Metcon (Time) 400m […]

  • Tuesday WOD {11/5/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 20 Jumping Jacks 20 Pass Thrus 20 Squats then 3 Rounds of Cindy Weightlifting Shoulder Press (5-5-5-5-5) *Goal is 5lbs heavier than last 5RM Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# / 35# 30 Pull-ups12min cap Cash-Out Foam roll lats and […]

  • Monday WOD {11/4/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m then 30/20/30 Weightlifting Back Squat (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 2 Min AMRAP: 3 Power Cleans (135, 95) 6 HRPUs 9 Squats -rest 1 min- Repeat 5 times *start each round where you left off from the last **score […]

  • Saturday WOD {11/2/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 min Jump Rope – Coach Lead then 30/20/30 Metcon CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups Cash-Out Foam Roll Quads/Hamstrings – 4min LAX Ball Shoulders – 4min

  • Friday WOD {11/1/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: 100 Ft Bear Crawl 10 Squats 10 Push-ups 10 Sit-ups Weightlifting Bench Press (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP of: 5 T2B 10 HRPUs 15 Sit-ups Cash-Out Lateral Opener PNF – 2min/arm

  • Thursday WOD {10/31/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach Lead Down/Back Drills Metcon Metcon (AMRAP – Reps) Team WOD 12min AMRAP: A1: 15 Box Jumps (24, 20) A2: Calorie Row (score) A3: Burpees (score) *score is total calories rowed + burpees Cash-Out Couch Stretch – 2min/leg Table Stretch – 2min/leg

  • Tuesday WOD {10/1/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 then For time: Invisible Fran Weightlifting Split Jerk (In 8-10 sets work into a heavy single) Metcon Metcon (Time) For time: 100 T2B *5 burpee penalty EMOM **10min cap Cash-Out Athlete’s Choice Mobility

  • Wednesday WOD {10/30/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 15 Pass Thrus -then- 30/20/30 Weightlifting Snatch (3-3-2-2-1-1) Metcon Metcon (Time) 5 Rounds of: 15 OHS (115, 75) 50 Double-Unders *15min cap Cash-Out 5 Min Foam Roll Pow Wow

  • Tuesday WOD {10/29/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 3 laps then Catalyst Warmup Weightlifting Split Jerk (12min to work into a heavy single) Metcon Metcon (Weight) 5 Rounds for completion 4 TGUs (alternating) Max Effort Unbroken Push-ups *rest 2min between rounds Metcon (AMRAP – Reps) 5 Rounds for completion 4 TGUs […]

  • Monday WOD {10/28/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach Lead Down/Back Drills Weightlifting Front Squat (5-5-3-3-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP of: 5 Deadlifts (225, 155) 5 Lateral Burpees Cash-Out Foam Roll Back – 5 min

  • Barbells for Boobs!

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach Lead Group Warmup Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Cash-Out 5 Min Mandatory Foam Roll

  • Friday WOD {10/25/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m then 3 Rounds of 10 Squats 10 Roll Backs 10 Deadlifts (95, 75) Weightlifting Deadlift (3-3-3-3-3) Metcon Metcon (Time) 3 Rounds of: 400m Plate Carry (45, 25) 30 Plate GTOH *14min cap Cash-Out 5min Foam Roll Pow Wow

  • Thursday WOD {10/24/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Partner Med Ball Drills 1 min loft toss 1 min rotational toss 1 min sit-to-stand toss then Practice 10 reps of each movement in the metcon Metcon Metcon (Time) With a Partner: Row 2000m 200 HRPUs 200 Situps 200 Squats 100 Box Jumps 100 […]

  • Wednesday Wod – 10/23/2013

    Main – CrossFit WOD View Public Whiteboard Warm-up With a Partner (No Measure) Row 500m Hold plank while partner rows Weightlifting Clean (3-3-3-3-3) Metcon Metcon (Time) 75 Wall Balls (20, 14) 15 Snatches (135, 95) Cash-Out Foam roll back and hips 5 mins

  • Tuesday WOD {10/22/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: 10 Pass Thrus 10 Push-ups 10 Sit-ups 10 Squats Weightlifting Shoulder Press (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP of: 5 Push Jerk (135, 95) 7 Burpees 9 Russian Swings (70, 53) Cash-Out 750m Rest and Recovery […]

  • Monday WOD {10/21/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 Min, 15 sec ea: Jumping Jacks Squats Mountain Climbers Jumping Squats Weightlifting Back Squat (3-3-3-3-3) *Shoot for a 3RM that is 5lbs heavier than your last 3RM attempt (with perfect form) Metcon Metcon (AMRAP – Rounds and Reps) Lift Up Luke 5 Min […]

  • Saturday WOD {10/19/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 Min, 15 sec each: Jumping Jacks Squats Mountain Climbers Jumping Squats -then- 4 Min, 15 sec each: Plank Superman Side Plank Right Side Plank Left Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) *Just like The Open – Step-ups are acceptable […]

  • Friday WOD {10/18/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach Lead Down/Back Drills Weightlifting Bench Press (3-3-3-3-3) Metcon Metcon (Time) 5 Rounds of: 20 American Swings (53, 35) 10 Goblet Lunges (53, 35, 5/per leg) *14min cap Cash-Out 5 Min Foam Roll Pow Wow

  • Thursday WOD {10/17/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 Min, 15 sec each: Jumping Jacks Squats Mountain Climbers Jumping Squats then 4 Min, 15 sec each: Plank Superman Side Plank Right Side Plank Left Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up […]

  • Wednesday WOD {10/16/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: 10 Squats 10 Box Jumps 10 Push-ups 10 Ring Rows Weightlifting High-Hang Snatch (3-3-3-3-3) work into a heavy set of 3 for your last set Metcon Metcon (Time) 4 Rounds of: 400m Run 4 Rope Climbs *15 min cap Cash-Out Foam […]

  • Tuesday WOD {10/15/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds, :15sec each Jumping Jacks Squats Mountain Climbers Juming Squats Metcon Metcon (AMRAP – Reps) 20min AMRAP of the complex: Deadlift (155, 105) Clean Front Squat Jerk Cash-Out Metcon (Time) 800m Burden Log Carry (100, 70)

  • Monday WOD {10/14/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 then 30/20/30 Weightlifting Front Squat (3-3-3-3-3) Metcon Metcon (AMRAP – Reps) *score is total reps7 Rounds of: :15 sec Power Clean (135, 95) :15 sec Rest :15 sec Burpee :15 sec Rest :15 sec Front Squat (135, 95) :15 sec Rest :15 […]

  • Saturday WOD {10/12/2013}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 Min, 15 Sec Each: -Jumping Jacks -Push Ups -Squats -Pass Throughs Metcon CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, […]

  • Friday WOD {10/11/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 Rounds of the complex: 3 Deadlift 3 HPC 3 Push Press 3 Front Squat 3 Thrusters Metcon Metcon (No Measure) WOD WARS Cash-Out Athlete Choice Mobility

  • Thursday WOD {10/9/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 then 3 Rounds fo Cindy *Focus on Pull-up Skill Work Metcon Chelsea (AMRAP – Rounds and Reps) Your score ends when you are no longer able to complete a round within the minute timeframe. Switch over to Cindy and simply complete an […]

  • Wednesday WOD {10/09/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) “Thunderstruck Burpees” Weightlifting High-Hang Clean (3-3-3-3-3) Metcon Metcon (Time) For time: 1000m Row Buy-in -then- 15-12-9 Clean & Jerk (155, 105) American Swing (70, 53) *15min Cap Cash-Out Athlete Choice Mobility

  • Tuesday WOD {10/8/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 then 3 Rounds of Cindy Weightlifting Shoulder Press (3-3-3-3-3) Metcon Metcon (Time) 5 Rounds of: 12 Push Jerk (95) 12 SDHP (95) *15min cap Cash-Out Athlete Choice Mobility

  • Monday WOD {10/07/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Med Ball Warm-up w/ a partner: 1min Wall Ball Toss 1min Rotational Toss 1min Sit to Stand Toss then Sling Shot Squat – 3min Weightlifting Back Squat (3-3-3-3-3) Metcon Annie (Time) *12min cap50-40-30-20-10 Double-unders Sit-ups Cash-Out 5min Foam Roll Pow Wow

  • Saturday WOD {10/5/2013}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m Pull Up Technique Work Metcon Helen (Time) *18 Min Cap3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Cash-Out 8 Stone Cleans (AHAP)

  • Friday WOD {10/4/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5min, 15 sec each Squats HRPUs Mountain Climbers Pass-Thrus Weightlifting Bench Press (5-5-5-5-5) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Push Press (115, 75) Lateral Burpees *12min cap Cash-Out Kneeling Box Shoulder Opener – 3min

  • Thursday WOD {10/3/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run -then- 3 Rounds of 5 Box Jumps (24, 20) 10 Wall Balls (20, 14) Metcon Kelly (Time) *35min cap5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Cash-Out Couch Stetch – 2min/leg […]

  • Wednesday WOD {10/2/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 Rounds w/ an empty barbell: 3 Snatch DL 3 High Hang Muscle Snatches 3 High Hang Power Snatches 3 OHS 3 Full Snatch Weightlifting Halting Snatch Deadlift + Mid Hang Snatch (1-1-1-1-1 (AHAP w/ good form)) Metcon Metcon (Time) 4 Rounds of: 400m […]

  • Tuesday WOD {10/01/13}

    Main – CrossFit WOD View Public Whiteboard Metcon (Time) 21-15-9 of PVC Thrusters PVC “Pull-Ups”Invisible Fran Split Jerk In 8-10 sets, work into a heavy single with good form. Metcon (Time) Complete 100 Toes to Bar *5 burpee penalty EMOM ** 10 minute cap100 T2B

  • Monday WOD {9/30/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5min AMRAP: 30 DUs 20 Squats 10 HRPUs Weightlifting Front Squat (5-5-5-5-5) Metcon Metcon (Time) Row 1000m 50 American Swings (53, 35) 40 Power Cleans (95, 65) 30 Sit-ups 20 Strict Pull-ups 10 Burpees *15min cap Cash-Out Couch Stretch – 2min/leg Table Stretch – […]

  • Friday WOD {9/27/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m then 30/20/30 Weightlifting Deadlift (5-5-5-5-5) Metcon Metcon (Time) 3 Rounds of: 400m Run 21 Box Jumps (24, 20) 12 Power Snatches (95, 65) *18min cap Cash-Out Foam Roll Pow Wow – 6min

  • Thursday WOD {9/26/12}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run then 3 Rounds of Cindy Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Cash-Out Banded OH Distraction – 2min/Arm Couch Stretch – 2min/Leg

  • Wednesday WOD {9/25/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 Rounds with an empty barbell: 3 High Hang Muscle Cleans 3 Front Squats 3 High Hang Cleans 3 Mid Hang Cleans 3 Cleans Weightlifting Halting Clean Deadlift + Mid Hang Clean (1-1-1-1-1-1) Metcon Metcon (Time) 30 Squat Cleans & Jerk (135, 95) *Jerk […]

  • Tuesday WOD {9/24/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 6min AMRAP of: 8 Supine Rings Rows (feet on 20″ box) 10 Push-ups 12 Sit-ups *focus on perfect reps Weightlifting Shoulder Press (5-5-5-5-5) Metcon Metcon (Time) For time: 10min AMRAP of: 15 Wall Balls (20, 14) 200m Run Cash-Out 6min Foam Roll/LAX Ball Pow […]

  • Monday WOD {9/23/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 min, 15 sec ea: Jumping Jacks Squats Mountain Climbers Jumping Squats Weightlifting Back Squat (5-5-5-5-5) Metcon Metcon (Time) 21-15-9 of: American Swings (53, 35) Plate GTOH (45, 25) Burpees *15min cap Cash-Out Foam Roll – Quads/Glutes/Low Back – 6min

  • Saturday WOD {9//21/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30/20/30 then 20 Push-ups 20 Scapular Wall Slides Metcon Diane (Time) *12min cap21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Cash-Out Table Stretch – 2min per leg Kneeling Box Shoulder Stretch – 2min

  • Friday WOD {9/20/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m then 3 Rounds of 10 Wall Balls 10 HRPUs Weightlifting Shoulder Press (5-5-5-5-5) *This is Strict Press. “Shoulder Press” is just the terminology Wodify uses. Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Cash-Out Foam Roll Hips + Low […]

  • Thursday WOD {9/19/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 50 Double Unders then 3 Rounds of 5 T2B 10 Push-ups 15 Squats Metcon Metcon (Time) 10 Rounds for time of: 1 Lap Around Building 10 Pull-ups 20 Squats *25min cap Cash-Out Foam Roll Lats and Quads – 8min total

  • Wednesday WOD {9/18/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m then 3 Rounds not for time of: 5 Burpees 10 American Swings 15 Squats Weightlifting Deadlift (5-5-5-5-5) Start at a lighter weight and build to 5RM by last set Metcon Metcon (Time) 3 Rounds for time of: 200m run 15 Deadlifts (135, […]

  • Tuesday {9/17/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m then 3 Rounds of Cindy Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP of: 5 Push Press (135, 95) 10 HRPUs 15 Ring Rows Cash-Out LAX Ball Scapulas – 2min per side

  • Monday WOD {9/16/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: 15 Air Squats 10 One Hand Russian Swings (Alt) 10 KB Snatches (Alt) 10 KB Thrusters (Alt) 15 Sit-ups Weightlifting Front Squat (5-5-5-5-5) Metcon Metcon (Time) Row 500 40 Squats 30 Situps 20 HRPUs 10 Pull-ups Cash-Out Banded OH Distraction – […]

  • Saturday WOD {9/14/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m Then Spealler Warmup Skill How to attack WOD Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Cash-Out Coach Lead […]

  • Friday WOD {9/13/13

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds with an empty barbell: 3 Deadlifts 3 Hang Power Cleans 3 Front Squats 3 Push Press 3 Push Jerk Metcon WOD Wars An athlete will pick 1-3 movements and a time domain between 30sec & 2min. 3-2-1 go and everyone will complete […]

  • Thursday WOD {9/12/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 6 min of: 5 HSPUS (or Kick-Ups) 10 Squats 15 Double Unders Metcon Metcon (Time) 7 Rounds of: 20 KB Swings (53, 35 American) 10 Ring Dips *18min cap Cash-Out LAX Ball Hips, Low Back, Glutes – 3min/side

  • Wednesday {9/11/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m then 2 Rounds: (light KB) 10 One Hand Russian Swings (alt) 10 American Swings 10 KB Clean & Press (5 per arm) 10 KB Snatches (5 per arm) Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP of: 80 Double Unders 12 […]

  • Tuesday WOD {9/10/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30/20/30 Then 3 Rounds of Cindy Metcon Metcon (Time) *20min cap1000m Row Buy-In Then 3 Rounds for Time of: 21 Box Jumps (24, 20) 15 Pull-ups 9 Burpees Cash-Out LAX Ball Hips, Low Back, Glutes – 3min/side

  • Monday WOD {9/9/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m then 2 Rounds: (light KB) 10 One Hand Russian Swings (alt) 10 American Swings 10 KB Clean & Press (5 per arm) 10 KB Snatches (5 per arm) Weightlifting Power Clean (In 6-8 sets build to a 1RM) Metcon Metcon (Time) 3 […]

  • Saturday WOD {9/7/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m then Complete 10 Reps of each movement from the WOD Skill How to attack WOD Metcon Metcon (AMRAP – Reps) Complete max reps of each movement for 1min, followed by 2min rest: HRPUs Air Squats Cal Row T2B Butterfly Sit-ups Burpees Wall […]

  • Friday WOD {9/6/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 min, 15 sec each: Jumping Jacks Squats Mountain Climbers Jumping Squats Weightlifting Deadlift (5-5-5-5-5 ) *Score is last set Metcon Metcon (Time) 4 Rounds for time of 15 American Swings (53, 35) 15 Box Jumps (24, 20) Cash-Out Foam/PVC Roll – Lower Back […]

  • Thursday WOD {9/5/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m then 20 Pass Thrus 20 Squats 20 Push-ups 20 PVC OHS Skill 5 Rds of w/ an empty barbell: 3 Muscle Snatch 3 High Hang Power Snatch 3 Mid Hang Power Snatch 3 Snatch Deadlift 3 Power Snatch Metcon Metcon (Time) 21-15-9 […]

  • Wednesday WOD {9/4/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30/20/30 then Super Front Rack 2min per Weightlifting Front Squat (5-5-5-5-5) Only Score Last Set Metcon Metcon (Time) 3 Rounds of: 800m Run 15 Box Jumps (24, 20) Cash-Out Table Stretch – 2min per Couch Stretch – 2min per

  • Tuesday WOD {9/3/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Jump Rope, 1 min each Singles Right Left Alternating Double Unders Skill Push Jerks + Wall Ball Efficiency Metcon Metcon (Time) 3 Rounds for time of: 50 Wall Ball Shots (20, 14) 15 Push Jerks (135, 95) *20min cap Cash-Out LAX Ball Scapula – […]

  • Monday WOD {9/2/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m then 4 min, 15 sec each: Jumping Jacks Squats HRPUs Jumping Squats Skill Power Cleans & Strict Pull-ups Metcon Metcon (Time) *40min cap“Hotshots 19″ 6 rounds for time of: 30 Squats 19 Power Cleans (135, 95) 7 Strict Pull-ups 400 Meter Run […]

  • Saturday WOD {8/31/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 Min – 15 sec each of: Jumping Jacks Squats Push-ups Jumping Squats Skill 5 Rounds of with an empty barbell: 3 Snatch Grip DL 3 Muscle Snatches 3 High Hang Power Snatch 3 Above the Knee Power Snatch 3 Power Snatch Metcon Isabel […]

  • Paleo WOD – Test 2

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m Then C&J Prep Weightlifting Clean and Jerk (Take 15min to work up to a 1RM) Metcon Metcon (Calories) 4 Min Max Cal Row 1 Min Rest Metcon (AMRAP – Reps) 3 Min Max Pull-ups 1 Min Rest Metcon (AMRAP – Reps) 2 […]

  • Thursday WOD {8/29/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 Rds with an empty barbell: 3 Deadlifts 3 Hang Power Cleans 3 Hang Squat Cleans 3 Front Squats 3 Thrusters Skill SCTs Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP of: 5 Squat Clean Thrusters (135, 95) 10 Push-ups 15 Squats […]

  • Wednesday WOD {8/28/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 Rounds of: 10 Squats 10 Push-ups 10 Sit-ups 10 Split Squats Skill Back Squat Metcon Metcon (Weight) Rest 3 min then10 Min EMOM 10 Back Squats (135, 95) Metcon (AMRAP – Rounds) 10 Min AMRAP: Sprint 25m Jog 50m Cash-Out Couch Stretch – […]

  • Tuesday WOD {8/27/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30/20/30 Then 3 Rounds of 5 Pull-ups 10 Push-ups 15 Squats Skill KB Swings & Push Press Metcon Score is lowest number in any round for each movement *No rest between Tabatas Metcon (AMRAP – Reps) KB Swing Tabata (53, 35, American) Metcon (AMRAP […]

  • Coach Renee’s Bday WOD

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m Then Practice WOD Movements Skill Movement Standards + Practice Metcon Metcon (AMRAP – Rounds and Reps) 30min AMRAP: 1 Mile Run Buy-in 30 Burden Log Squats (100/70) 30 HSPUs 30 T2B 30 KB Snatches (53/35, alternating) 30 Pistol Squats (alternating) Cash-Out Athlete’s […]

  • Saturday WOD {8/24/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m Then 5 Rds with an empty barbell: 3 Deadlifts 3 Power Cleans 3 Front Squats 3 Push Press 3 Thrusters Metcon *10min cap Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Cash-Out 1000m Rest and Recovery Row

  • Friday WOD {8/23/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Catalyst Warmup Skill 3 Rds with an empty barbell: 3 OHS 3 Power Snatch Balance 3 Heaving Snatch Balance 3 Snatch Balance Then 3 Rds with an empty barbell: 3 High Hang Snatch 3 Mid Hang Snatch 3 Snatch Weightlifting Squat Snatch (20min EMOM) […]

  • Thursday WOD {8/21/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30/20/30 Then 3 Rounds of 10 Push-ups 10 Ring Dips 10 Front Squats (45) Skill Cleans & Ring Dips Metcon Squat Cleans (135, 95) *12min cap Elizabeth (Time) 21-15-9 Clean Ring Dips Cash-Out Coach Lead Mobility

  • Wednesday WOD {8/21/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Full Complex (No Measure) 5 Rounds w/ an empty barbell: 3 Deadlifts 3 Power Cleans 3 Front Squats 3 Push Jerks 3 OHS 3 Power Snatches Skill Push Press & Pull-Ups Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP of: 7 Push Press (95, 65) […]

  • Tuesday WOD {8/20/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 5 min, 15sec each: Jumping Jacks Squats Mountain Climbers Jumping Lunges Skill Russian Swings + Wall Balls Metcon Metcon (Time) 6 Rounds for time: 40 Russian Swings (53, 35) 15 Wall Balls (20, 14) *20 min cap Cash-Out Farmer’s Carry (400m AHAP)

  • Monday WOD {8/19/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up 30 Air Squats 10 Sit to Stands Then 5 Rounds of the complex: 3 Deadlifts 3 Power Cleans 3 Front Squats 3 Push Jerk 3 OHS 3 Power Snatch (empty barbell for all) Skill Deadlifts and Push Jerks Metcon Metcon (Time) 5 Rds for time of: 12 […]

  • Saturday {8/17/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m Then 3 Rounds of Cindy Skill How to attack WOD Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Cash-Out Lateral Opener – 2min/arm Couch Stretch – 2min/leg

  • Friday WOD {8/16/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30/20/30 Then 30-20-10 of Double Unders Sit-ups Skill Power Snatch Metcon Metcon (Time) 5 Rounds for time of: 10 Power Snatch (95, 65) 15 Wall Balls (20, 14) Cash-Out Banded OH Distraction – 2min/arm Foam Roll / LAX Ball Back & Hamstrings – 4min

  • Thursday WOD {8/15/13}

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Then 3 Rds of Cindy Skill Thrusters – How to attack WOD Metcon Metcon (AMRAP – Rounds and Reps) 30min AMRAP of: 30 KB Swings (53, 35, Russian) 20 Burpees 10 Thrusters (75, 55) Cash-Out Athlete’s Choice Mobility

  • WOD 8/14/13

    Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 30/20/30 Then 4 Rds 15 sec ea of: Jumping Jacks Squats HRPUs Jumping Squats Metcon Metcon (AMRAP – Rounds and Reps) *Perform AMRAP for 3min, rest 1min, then pickup on the last rep of the previous set on each subsequent round. 5 Rounds. 3min […]

  • Tuesday WOD {7/23/13}

    Warm3 Rds of: 20 ft Lunge20 ft Inch Worm15 HRPUs 15 Sit-Ups Skill KB Swings/ Plate GTOH WOD5 Rounds for time of:200m Sprint15 KB Swings (53, 35, Russian)15 Plate GTOH (45, 25)*10min cap Cash-Out5min Rest & Recovery on Rower or Airdyne

  • Monday WOD {7/22/13}

    WarmRun 400mThen 4 Rounds of:15 Jumping Jacks:15 Squat:15 Mountain Climbers:15 Jump Squats SkillMovement Standards/Team Setup WOD 15 Min AMRAP of:Athlete 1: 200m Plate Carry (45, 25)Athlete 2: Wall Balls (20, 14)Athlete 3: Deadlift (135, 95) Cash OutCoach Lead Mobility

  • Friday WOD {7/19/13}

    WarmCatalyst Warmup Skill3 Position Clean & Jerk WODEvery 2min for 20min,Complete the following complex:3 Position Power Clean (floor, mid, high) + 2 Split Jerks Cash-OutHollow Rock + Supermans – 6min

  • Thursday WOD {7/18/13}

    WarmKB Warm-up SkillRussian KB SwingsHow to attack WOD WOD8 Rounds of:400m run15 KB Swings (70, 53, Russian)*25 min cap CashoutMandatory Foam Rolling – 5minPosterior Chain Floss – 2min/leg

  • Wednesday WOD {7/16/13}

    WarmShoulder/T-Spine Mob’Snatch Prep SkillSnatches WOD10min AMRAP of:3 Snatches (155, 105) 6 Strict Pull-ups9 Box Jumps (30, 24) Cash-Out1000m Rest and Recovery RowAthlete Choice Mob’

  • Tuesday WOD {7/16/13}

    WarmSpealler Warmup SkillWall BallsHow to attack intervals WOD5 Rds:1 min Wall Balls1 min Deficit HRPUs (25lb plates)1 min Rest*score is total combined reps Cash-outGlute Ham Bridges 3×10 AHAP

  • Monday WOD {7/15/13}

    WarmHeavy Day Prep SkillDeadlift WODDeadlift5-5-5-5-5(1, .9×4) Cash-OutFor time:1000m Row50 T2B

  • Friday WOD {7/12/13}

    Warm3 Rds of:Run 2 laps10 Head through hole (20, 14)10 Inch Worms10 HRPUs10 Squats SkillHow to attack WOD WOD10 Rounds of:30sec HRPUs30sec rest30sec Squats30sec rest*score is lowest number in any 30sec round for each movement Cash-OutAthlete’s Choice Mobility – 5min

  • Thursday WOD {7/11/13}

    WarmHeavy Day Prep SkillBear Complex WOD7 Rounds of: 1 Muscle-Up3 Bear Complex (185, 125) 5 HSPUs Cash-OutLAX Ball Shoulder Mob’ – 2min/sideKneeling Shoulder Mob’ on Box – 2min

  • Wednesday {7/10/13}

    WarmCatalyst Warmup SkillPush Jerk WOD10 Rounds of:30 Sec ME UB Push Jerk (135, 95)30 Sec Rest Cash-Out“Annie”50-40-30-20-10Double UndersSit-ups

  • Tuesday WOD {7/9/13}

    WarmHeavy Day Prep SkillZercher Squats + Good Mornings WODZercher Squats5-5-5-5-5(1, .9×4) Good Mornings10-10-10 Cash-Out5x200ft sled pull (135, 95)

  • Monday WOD {7/8/13}

    WarmWall Balls 3x ME UB Wall-Balls (20, 14) SkillEfficient Rowing WOD750m Row50 Burpee Pull-ups750m Row Cash-OutFoam Roll Lats – 2min/sideCouch Stretch – 2min/sideTable Stretch – 2min/side”

  • Sunday WOD {7/7/13}

    Rest   A big thanks to everyone who came out on Saturday for CrossFit for Hope. We raised over $600 during the course of just 1 workout to help fight devastating children’s illnesses. CrossFit Inc covers all of the admin costs involved in the charity, so every penny that you donated will help make a […]

  • Saturday WOD {7/6/13}

    WarmAthlete’s Choice SkillMovement Standards & Practice WOD“CrossFit for Hope”3 Rounds, 1 Min each of:Burpees Power Snatch (75, 55)Box Jump (24, 20)Thruster (75, 55)C2B Pull-upsRest*score is total reps

  • Friday WOD {7/5/13}

    WarmPlyo/Agility Drills SkillOHSDeadlifts WOD21-15-9:Deadlifts (225, 145)OHS (135, 95)*use one barbell and transition plates Cash-Out1000m Row for Time

  • Thursday WOD {7/4/13}

    Happy Independence Day! Celebrate the holiday in a meaningful way. Enjoy your time with family and friends and be thankful that we live in a nation of great freedom and opportunity! -Coach Travel WOD 50-40-30-20-10SquatsButterfly Sit-upsHand Release Push-ups  *Post time to the comments section

  • Wednesday WOD {7/3/13}

    WarmPose Running Drills SkillPose Running/How to attack Run WODRun 5k for time Cash-outCouch Stretch – 2min per legTable Stretch – 2min per leg

  • Tuesday WOD {7/2/13}

    WarmKB Warm-up SkillHSPUs WOD15min AMRAP:5 HSPUs7 C2B Pull-ups10 KB Snatches (53, 35) Cash-Out10 Min Mandatory Shoulder Mobility

  • Monday WOD {7/1/13}

    WarmHeavy Day Prep SkillFront SquatHow to attack % WODFront Squat5-5-5-5-5(1, .9×4) Cash-Out800m Farmers Walk (as heavy as possible)

  • Thursday WOD {6/27/13}

    WarmSquat Prep SkillHigh Bar Back Squat WODHigh Bar Back Squat 5-5-5 -then- 3 Rounds of:20 KB Swings (53, 35)30 Wall Balls (20, 40)40 Double Unders*12 min cap Cash-OutAthlete’s Choice Mobility – 5min

  • Wednesday WOD {6/26/13}

    Warm Coach’s Choice Skill GTOH Efficiency WOD 15min EMOM 5 GTOH (Tap & Go) *Score is weight maintained throughout Cash-Out 4 Rounds of: 1 min Box Jump (24, 20) 1 min Rest

  • Tuesday WOD {6/25/13}

    Warm10min EMOM1-5 Chin-ups & 10 Sit-ups SkillHow to attack WOD WODDeath By Burpees Cash-Out400m run for time

  • Monday WOD {6/24/13}

    WarmHeavy Day Prep SkillMid Hang Snatch3-3-3Snatch Pulls3-3-3 WODSnatch1-1-1-1-1 Cash-Out500m row for time

  • Sunday WOD {6/23/13}

    Rest

  • Saturday WOD {6/22/13}

    WarmShoulder + Hip Mobility Drills SkillThrusters and Pull-upsHow to attack WOD WOD“Fran”21-15-9 ofThrusters (95, 35)Pull-ups Cash-Out750m Rest and Recovery Row

  • Friday WOD {6/21/13}

    Warm3x ME UB Wall Balls*1 min rest between efforts SkillDeadlift and HSPUs WODDiane21-15-9 of:Deadlifts (225, 155)HSPUs Cash-OutShoulder/Back Mobility

  • Thursday WOD {6/20/13}

    Warm/ SkillMovement Standards/How to attack WOD WOD2 Rds, 1min Per StationGHD Back ExtSlam Ball (20, 15)Box Jumps (24, 20)HRPUsRing RowsTopside Half Moons (45, 25)Lateral PVC Jumps (24, 20)Sit-UpsRest Cash-OutAthlete’s Choice Mobility

  • Wednesday WOD {6/19/13}

    WarmHip Mobility Drills SkillKB Swings WOD5 Rounds of 800m Run30 KB Swings (70, 53)10 Strict Pull-ups Cash-OutFoam Roll Lats – 2 minFoam Roll Back – 2 min

  • Tuesday WOD {6/18/13}

    WarmDown/Back Drills SkillPush Press WOD10-9-8-7-6-5-4-3-2-1Push Press (95, 65)Lateral Burpees *Compare to 7/17/12 Cash-Out10 min Shoulder Mobility

  • Sunday WOD {6/2/2013}

    Rest

  • Friday WOD {5/31/2013}

    Warm Heavy Day Prep Skill Deadlift WOD Regional Event 5 21-15-9 Deadlift (315, 205) Box Jump (30, 24) *12min cap Cash-Out 750m R&R Row Table Stretch – 2min/leg Posterior Chaing LAX Mob – 2min”

  • Thursday WOD {5/30/2013}

    Warm 2 Rds, 30 Sec Each: Squats Mountain Climbers Sit-ups Jumping Lunges One Arm KB Swings Skill Pistol Squats & 1 Arm Snatches WOD Regional Event 4 100 Wall Balls (20, 14) 100 C2B Pull-ups 100 Pistol Squats (Alternating) 100 1 Arm DB Snatches (70, 50) Cash-Out Hip Mob’ – Athlete’s Choice – 4min Shoulder […]

  • Wednesday WOD {5/29/2013}

    “Warm Coach’s Choice Skill OHS & Muscle-Ups WOD Regional Event 2 7 Min to establish 3RM OHS *barbell pulled from ground -then- Regional Event 3 30 Burpee Muscle-ups -or- 50 Burpee Pull-ups 50 Ring Dips Cash-Out Foam Roll / LAX Ball Work – 5 min “

  • Tuesday WOD {5/28/2013}

    “WarmThruster/Pull-Up Mobility SkillHow to attack WOD WODRegional Event 1“”Jackie””1000m Row50 Thrusters (45)30 Pull-ups Cash-Out3x Max Length Ring Dip L-Hold”

  • Monday WOD {5/27/2013}

    WOD for Warriors “21 Guns – A Memorial Salute” Partner #1: 21 Pull-ups 21 Burpee Box Jumps (20″ Rxd) 21 Firemans Carry Back Squat (partner of equal weight) 21 Burpee Box Jumps 21 Pull-Ups Partner #2 executes Partner #1 again Partner #2 again The 21 reps signify a 21 gun salute, the 5 exercises are […]

  • Sunday WOD {5/26/2013}

    Rest

  • Saturday WOD {5/25/2013}

    WOD “Murph” For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

  • Friday WOD {5/24/2013}

    Warm Heavy Day Prep Skill How to attack strength work WOD Back Squat 5-5-5 Strict Press 5-5-5 Deadlift 5-5-5 Cash-Out 100 Ab Mat Situps

  • Thursday WOD {5/23/2013}

    Warm Med Ball Warmup Skill Rope Climbs + Snatches WOD 4 Rounds of: 3 Rope Climbs 6 Power Snatches (135, 95) 9 Burpees *15min cap Cash-Out Foam Roll Lats – 2min/side LAX Ball Shoulder – 2min/side

  • Wednesday WOD {5/22/2013}

    Warm Coaches Choice Skill Ring Dips WOD Five rounds for time of: 21 Sumo Dead Lift high-pull (95/65) 21 Ring dips Cash-Out Ring Stablization Drills

  • Tuesday WOD {5/21/2013}

    Warm Catalyst Warmup Skill Split Jerk WOD Split Jerk 1-1-1-1-1-1-1 Cash-Out Strict Pull-ups: 3x to Failure For time: 1000m Row

  • Monday WOD {5/20/2013}

    Warm 3 Rounds of: Run 1 Lap 10 Burpee Box Jumps 10 Situps 10 KB Swings Skill Bear Complex WOD For time: 100 Bear Complexes (95, 65) *20 min cap Cash-Out Anchorized T-Sping Mob – 3 min Foam Roll – 3 min

  • Sunday {5/19/2013}

    Rest

  • Saturday WOD {5/18/2013}

    Warm 3 Rounds of: 30 sec squats 30 sec kb swings 30 sec pull-up hold 2 laps around building Skill Mid-distance sprinting “”Helen”” 3 Rounds for time of: 400m Run 21 Kettlebell Swings 12 Pull-ups Cash-out 3x Max Length Ring Tuck Holds

  • Friday WOD {5/17/2013}

    Warm Shoulder Mobility Skill Muscle-Ups WOD “”Nasty Girls”” 3 Rounds for time of: 50 Air Squats 7 Muscle-Ups 10 Hang Power Clean (135, 95) Cash-Out 10 min shoulder/back mobility

  • Thursday WOD {5/16/2013}

    Warm Heavy Day Prep Skill Deadlift Deadlift 5-5-3-3-1-1-1 Cash-Out 2x500m Row

  • Wednesday WOD {5/15/2013}

    Warm 8 Min EMOM: 5 Push-ups 10 Squats Skill Pull-Ups WOD 21-15-9 of: Front Squats (95, 65) Burpees Pull-Ups Cash-Out Hip + Shoulder Mobility 

  • Tuesday WOD {5/14/2013}

    Warm 2 Rds, 30 sec each: Inch Worms Pass-Thrus Band Pull-aparts Push-ups Squats Skill Bench Press WOD Bench Press 10-10-5-5-3-3-1 Cash-Out Squat + Situp Tabata *No rest between tabatas

  • Monday WOD {5/13/2013}

    Warm Catalyst Warmup Skill Touch and Go Cleans & Snatches WOD 10 EMOM 3 Touch and Go Snatches 5 min rest 10 min EMOM 3 Touch and Go Cleans Cash-Out 10 min Shoulder Mobility”

  • Sunday {5/12/2013}

    Rest

  • Saturday WOD {5/11/2013}

    WarmPractice Movements for WOD SkillHow to attack WOD WOD“”Filthy 50″”For time:50 Box jump (24, 20)50 Jumping pull-ups50 Kettlebell swings (35, 25)50 Walking Lunges50 Knees to elbows50 Push press (45, 35)50 Back extensions50 Wall balls (20, 14)50 Burpees50 Double unders Cash-outRegain Consciousness

  • Friday WOD {5/10/2013}

    WarmCoach’s Choice SkillWOD Wars Format WOD“”WOD Wars”” Cash-Out 5-10 mobility – Athlete’s Choice

  • Thursday WOD {5/9/2013}

    WarmRow 300m20 Medball Cleans10 Dive Bombers SkillCleans WODRow 1K30 Cleans (135/95)50 Burpees Cash-Out20 Sit to Stands

  • Wednesday WOD {5/8/2013}

    WarmHip Mobility Drills SkillPose Running WODRun 5K for time Cash-OutCouch-Stretch + Table Stretch – 2min/leg

  • Tuesday WOD {5/7/2013}

    WarmBodyweight Warmup – 3 Rounds SkillPush PressT2B WOD10-9-8-7-6-5-4-3-2-1Push Press (135, 95)Toes-to-Bar Cash-Out5x200ft Sled Drag Sprints (90, 70)

  • Monday WOD {5/6/2013}

    WarmHeavy Day Prep SkillBack Squat WODBack Squat 10-10-10-10-10-10 Cash-Out750m Rest & Recovery Row FOUR BARREL CROSSFIT ATHLETE OF THE WEEK: Robyn Davis Sekula Robyn has been a 4BCF member since November. She started on her birthday with the goal of making this the year that she would get stronger and healthier. When she started, she […]

  • Saturday WOD {5/4/2013}

    WarmMed Ball Drills SkillCleans & Push JerksHow to attack WOD WOD“”Grace””For time:30 Clean & Jerks (135, 95) Cash-out3 Attempts: Max Unbroken Wall Balls (20/10′, 14/9′)*rest as needed

  • Friday WOD {5/3/2013}

    WarmHip Mobility Drills SkillPull-ups WOD20 Min AMRAP of:400m RunMax UB Pull-ups*Score is total number of pull-ups

  • Thursday WOD {5/2/2013}

    “Warm3 Rounds of:Run 200m10 KB Swings10 Burpee Box Jumps SkillThruster/KB Swings WOD21-15-9 of Thrusters (95/65)KB Swing (70/53) Cash-OutBack/Shoulder Mobility”

  • Wednesday WOD {5/1/2013}

    “Warm2 Rounds/30 sec each of:SquatsSit-upsPush-upsJumping SquatsPull-up Hanging Hold Skill WOD3 Rounds15 Hang Power Cleans (135, 95)15 Burpees Over a Box (20) Cash-Out5 min Hollow Rock/Supermans”

  • Tuesday WOD {4/30/2013}

    “Warm WOD Setup / BF% Testing Skill Wall Balls & Deadlifts How to attack WOD Paleo Challenge WOD (test #2) 15min AMRAP of: 800m Run Buy-in 30 Wall Balls (20/10′, 14/9′) 20 Deadlifts (135, 95) 10 Burpees Cash-out 5 min Foam Roll – Back/Hamstrings/Quads”

  • Monday WOD {4/29/2013}

    “Warm Jump Rope Warm-up Skill Double Unders WOD “”Annie”” 50-40-30-20-10 Double Unders Sit-ups Cash-Out 15 Min Hip/Leg Mobility”

  • PALEO CHALLENGE APRIL 2013

    Get lean for summer and get healthy for the rest of your life! Diet is the foundation of lasting fitness and we’ll be tackling it head on during the month of April. Join us for our next Paleo challenge starting Monday, April 1st. The challenge will end on May 1st, when we crown the male […]

  • 30 DAY PALEO CHALLENGE

    Welcome to Four Barrel CrossFit’s 30 Day Paleo Challenge! We’d like to open with a quote from the folks over at Whole9. We’d try to paraphrase, but we simply can’t say it any better… “We cannot possibly put enough emphasis on this simple fact – the next 30 days will change your life. It will […]

  • ZONE NUTRITION CHALLENGE

    Welcome to FourBarrel CrossFit’s Zone Nutrition Challenge. Over the next 6 weeks, you’ll learn to dial-in your nutrition, rest, and training frequency for your specific body size and training needs. We’ll take the guesswork out of nutrient balance and teach you the simple block system used by the Zone to calculate the proper macronutrient intake. […]

  • RECOVERY SMOOTHIES AND NUTRITION GUIDELINE

    I was typing an email response to an athlete on the west coast this morning and realized the information and bullets would be helpful for all of our athletes. This particular athlete is training for an endurance event, but the same basic principles can apply to all athletes. Also, this athlete embraces a primarily vegetarian […]

  • PALEO NUTRITION

    If you’re looking for an answer when it comes to nutrition, the paleo lifestyle is often it! Paleo is not a fad diet and there are no hidden agendas behind the science (gimmicks, miracle drink powders, diet pills, politics, etc). It is simply eating the fresh, natural, and nutritious foods that our bodies were designed […]