Four Barrel CrossFit | Functional Fitness in New Albany, Indiana and Louisville, Kentucky

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Today's WoD

  • Sunday WOD{12/21/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) Run to storage bin and back X3, Dynamic ROM Weightlifting Superset: Bent Over Row (4×8) Bulgarian Split Squat (4×8 (each leg)) Metcon Metcon (Time) For Time: 25 strict pull-ups 25 vertical jumps to a a target 10″ above reach 25 strict pull-ups […]

  • Saturday WOD{12/20/14}

    Louisville, Main – CrossFit WOD MENTAL TOUGHNESS DAY View Public Whiteboard Warm-up (No Measure) Coach Led Down and Back Drills Warm Up with Movements in Metcon Metcon Metcon (AMRAP – Rounds and Reps) 40 minute AMRAP: 30 wall balls ( every time you break you owe 5 burpees) 30 RKBS (53/35) (every time you break […]

  • LeanX{12/20/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 5min AMRAP: 10 jumping jacks 10 situps 10 jumping squats 10 HRPU Metcon Metcon (Time) For Time: 70 Singles/DUs 60 Jumping Squats 50 Wall Balls 40 RKBS 30 T2B 20 Burpees 10 Wall Walks Metcon (AMRAP – Rounds and Reps) 5min AMRAP: 3 DB Thrusters […]

  • Friday WOD{12/19/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 3 rounds: 10 air squats, 5 star jumps, 2 inchworms Weightlifting Push Press (5X5: Build into heavy set of 5) Metcon Metcon (AMRAP – Rounds and Reps) 10 min EMOM: 2 power cleans + 2 front squats + 2 squat cleans + […]

  • LeanX{12/19/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach led down/back drills ROM drills Metcon Metcon (Time) n teams of 3, complete 3 sets each of: 20 DB Snatches 20 Pull-Ups 20 OH Walking Lunges 20 Sit-Ups Teams establish an order & maintain that order for the workout. Athletes may not move to […]

  • Thursday WOD{12/18/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) “Musical Medballs” Skill Hollow Rock Body Positioning practice on Floor- Tabata Practice on the bar- Tabata Metcon Metcon (Time) For Time: 12-6-9 Deadlifts (315/225) Bar Muscle-Ups ( C2B pull-ups and clapping push-ups) * 10 minute cap Cash-Out Foam Roll Lumbar Spine

  • LeanX{12/18/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 3 Rounds of: 10 Jumping Jacks 10 Ring Rows 10 Push-ups 10 Air Squats 10 Sit-ups Metcon Metcon (No Measure) 3 sets, not for time, of: 60 seconds singles/double under practice 60 seconds Upside Down work (Holds, walks,etc) DB Push Press x 10 Metcon (AMRAP […]

  • Wednesday WOD{12/17/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 2 rounds: 10 Straight legged sit-ups 5 down and backs in the gym Weightlifting Snatch (2 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 95% 1@100% 1@105%) Metcon Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP: 3 Snatches (115/75) […]

  • LeanX{12/17/14}

    Louisville, Main – LeanX View Public Whiteboard Weightlifting ()

  • Tuesday WOD{12/16/14}

    Louisville, Main – CrossFit WOD COMPETITION DAY View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 seconds Jump Jacks 15 seconds air squats 15 seconds mtn climbers 15 seconds Jump Squats Weightlifting Clean (2 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 95% 1@100% 1@105%) Metcon Metcon (Time) 5 rounds for time: 10 […]

  • LeanX{12/16/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach led down & backs ROM drills Skill 12min to complete: DB Front Squats (5×10) DB Row (5×10) Metcon Metcon (Time) For time: 100 air squats 1 mile run Cash-Out Accumulate 3min in Plank

  • Monday WOD{12/15/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 1 minute plank 21-15-9 Jumping jacks, walking lunges 1 minute plank Weightlifting Back Squat (5×5 Build into a heavy set of 5) Metcon Metcon (AMRAP – Reps) 2 Minutes Max effort: Front Squat (115/75) 2 minutes max effort Push-ups 2 minutes Max […]

  • LeanX{12/15/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 4min AMRAP: 10 jumping jacks 10 situps 10 jumping squats 10 HRPU Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 20 minutes of: 100 AKBS […]

  • Sunday WOD{12/14/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) Run to storage bin and back X3, Dynamic ROM Metcon 4 rounds: Metcon (AMRAP – Reps) Minute 1: Max effort sit-ups Metcon (Time) Minute 2: Max effort HS hold against the wall Minute 3: Rest Metcon (AMRAP – Rounds and Reps) Alternating […]

  • Saturday WOD{12/13/14}

    Louisville, Main – CrossFit WOD COMPETITION DAY View Public Whiteboard Warm-up (No Measure) Coach Led Down and Back Drills Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Cash-Out Foam Roll

  • LeanX{12/13/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 5 min AMRAP: 10 Jumping Jacks 10 Situps 10 Jumping Squats 10 HRPU Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 7 minutes of: 7 Goblet Squats 100m Run Metcon (Time) 21-15-9-6-3 for time of: DB Thrusters […]

  • Friday WOD{12/12/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) Musical Medballs Weightlifting Push Jerk ( 5X3: Build into a heavy set, then maintain) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP: 4 C &J (135/95) 8 Alt. Pistols Cash-Out LAX ball on Shoulders

  • LeanX{12/12/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up () Skill 12 min to complete: Seated DB Strict Press (5×10) Ring Rows (5×10) Metcon Metcon (Time) For Time: 21-15-9 Wall Balls AKBS Box Jumps Rest 5 min then.. Metcon (Time) For Time: 100 air squats 100 situps Cash-Out 5 min Foam Roll

  • Thursday WOD{12/11/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 400 m run, 1 minute of jumping jacks, Shoulder Dynamic ROM Skill Practice DU Metcon Metcon (Time) For Time: 50 Dubs, 35 Goblet Squats (53/35) 40 Dubs, 30 GS 30 Dubs, 25 GS 20 Dubs, 20 GS 10 Dubs, 15 GS * […]

  • LeanX{12/11/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 3 Rounds of: 10 Jumping Jacks 10 Ring Rows 10 Push-ups 10 Air Squats 10 Sit-ups Metcon Metcon (Time) For time: 1000 Meter Row —- Five rounds of: 10 Wall Ball Shots 10 Push-Ups Metcon (Time) In teams of two, partners alternate task to complete […]

  • Wednesday WOD{12/10/14}

    Louisville, Main – CrossFit WOD COMPETITION DAY View Public Whiteboard Warm-up (No Measure) 10 Each: BTN Snatch Press BTN Snatch Push Press Muscle Snatch Snatch Weightlifting Snatch (3 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95-100%) Metcon Metcon (Time) 4 rounds for time: 15 Wall Balls 15 V-ups 30 foot broad jump […]

  • LeanX{12/10/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 500m Row 2 min jump rope *alt w/partner Metcon Metcon (Time) In teams of 3, complete 3 sets each of: 20 DB Thrusters 20 RR 20 HRPU 20 Box Jumps Teams establish an order & maintain that order for the workout. Athletes may not move […]

  • Tuesday WOD{12/09/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 1 minute of air squats Then 2 rounds: 3 High Hang Clean, 3 Mid Hang Clean, 3 clean Weightlifting Clean (3 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95-100%) Metcon Metcon (Weight) Every 2 minutes for 14 minutes -2 […]

  • LeanX{12/09/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach led Down and Backs ROM Drills Weightlifting 12 min to complete: Goblet Squat (5×10) Push Press (5×10) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of: 40 RKBS 30 Push Press 20 Burpees Cash-Out […]

  • Monday WOD{12/08/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 4 rounds: 30 seconds jump jacks 8 split squats each leg Weightlifting Overhead Squat (5X5 Build into a heavy set, then maintain ) Metcon Metcon (Time) 3 rounds for time: 10 Deadlifts (225/135) 10 Burpee Pull-ups * 10 minute cap Cash-Out 3 […]

  • LeanX{12/08/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Med Ball Warm-Up: (w/partner) (line up facing each other) 20 squat & toss 20 twist & toss (10each side) 20 twist back to back hand offs Tosses (holding squat ENTIRE time w/ARMY CRAWL rotations) *once all the way through w/army crawl Metcon Metcon (Time) Partner […]

  • Sunday WOD{12/07/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) Run to storage bin and back X3, Dynamic ROM Skill 5 rounds: 30 second Hollow Body Hold 1 minute Wall Sit Metcon Metcon (Time) Part 1: Row 75 calories for time Metcon (Time) Part 2: 3 rounds for time: 15 Goblet Squats […]

  • Saturday WOD{12/06/14}

    Louisville, Main – CrossFit WOD MENTAL TOUGHNESS DAY View Public Whiteboard Warm-up (No Measure) Coach Led Down and Back Drills Metcon Set-up Metcon Metcon (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Clean and Jerks (135/95) 10-9-8-7-6-5-4-3-2-1 Pull-ups Then: 21-15-9 Air Squats Push-ups * 40 minute cap Cash-Out Foam Roll

  • LeanX{12/06/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers 15 sec jumping squats Metcon Metcon (AMRAP – Rounds and Reps) Every minute, on the minute, for 24 minutes: 1st minute – Thrusters x 5 reps 2nd minute – Pull-Ups x […]

  • Friday WOD{12/05/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 3 rounds: 10 air squats, 5 star jumps, 2 inchworms Weightlifting Shoulder Press (5×5 Build into a heavy set, then maintain) Metcon Metcon (AMRAP – Reps) Alternating Tabata: Strict HSPU Straight Legged Sit-ups * Rest 3 minutes then.. Metcon (AMRAP – Reps) […]

  • LeanX{12/05/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach led down/back drills ROM drills/box jump lateral jumps Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10min: 2-4-6-8-10… DB Push Press (35/25) Box Jump (24/20) Metcon (Time) For Time: Cash In: 100 singles or DUs 50 RKBS (53/35) 10 Burpees 40 RKBS 10 Burpees […]

  • Thursday WOD{12/04/14}

    Louisville, Main – CrossFit WOD COMPETITION DAY View Public Whiteboard Warm-up (No Measure) “Pizza Box” game Skill 3 X 10 Scapula Push-ups 3 X 10 Band Face Pulls Metcon Rotating 30 Minute EMOM: Metcon (Calories) 30 sec of Calorie Row Metcon (AMRAP – Reps) 30 sec of T2B Metcon (AMRAP – Reps) 30 sec of […]

  • LeanX{12/04/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 Rounds of: 10 Jumping Jacks 10 Ring Rows 10 Push-ups 10 Air Squats 10 Sit-ups Metcon Metcon (No Measure) Not for time, but take no longer than 12 min to complete: 5 rounds: 2 rope up/downs 10 seated DB strict Press Metcon (No Measure) […]

  • Wednesday WOD{12/03/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 2 rounds: 10 Straight legged sit-ups 5 down and backs in the gym Weightlifting Snatch (3 @ 75%, 3 @ 80%, 3 @ 85%, 2 @ 90%) Metcon Metcon (AMRAP – Rounds and Reps) Every 2 minutes for 16 Minutes: 5 Burpees […]

  • LeanX{12/03/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach led down/backs ROM drills Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 DB Thruster 1-2-3-4-5-6-7-8-9-10 Jumping Pull-Up *ex: 10 thrusters, 1 pullup, 9 thrusters, 2 pullups…etc Metcon (Time) 21-15-9 DB Snatch Plate GTOH Jumping Lunges Cash-Out 2min couch 2min table foam roll

  • Tuesday WOD{12/02/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 seconds Jump Jacks 15 seconds air squats 15 seconds mtn climbers 15 seconds Jump Squats Weightlifting Clean ( 3 @ 75%, 3 @ 80%, 3 @ 85%, 2 @ 90%) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring […]

  • LeanX{12/02/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 500m Row 2 min jump rope *alt w/partner Weightlifting 10 min to complete: Goblet Squat (5×5) Ring Rows (5×5) Metcon Metcon (Time) For Time: 50 single or DUs 40 RKBS 30 Box Jumps 20 T2B 10 Man Makers (push-up/rowRL/jump to squat clean thruster) 20 T2B […]

  • Monday WOD{12/01/14}

    Louisville, Main – CrossFit WOD COMPETITION DAY View Public Whiteboard Warm-up (No Measure) 1 minute plank 21-15-9 Jumping jacks, walking lunges 1 minute plank Weightlifting Front Squat (5X5 Build into a heavy set, then maintain) Metcon Metcon (Time) Partner “KarenandRow” For Time: 150 Wall Balls 1500 m row * 18 minute cap * Partners may […]

  • LeanX{12/01/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Med Ball Warm-Up: (w/partner) (line up facing each other) 20 squat & toss 20 twist & toss (10each side) 20 tosses (holding squat entire time) 20 roll back to stand & toss Metcon Metcon (Time) In teams of 3, complete 3 sets each of: 20 […]

  • Sunday WOD{11/30/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) Run to storage bin and back X3, Dynamic ROM Skill 3 rounds, NFT: 1- 1 minute HS hold against the wall 2- 30 second hold at the top of a ring dip 3- 20 second chin up hold over the bar Metcon […]

  • Saturday WOD{11/29/14}

    Louisville, Main – CrossFit WOD COMPETITION DAY View Public Whiteboard Warm-up (No Measure) Coach Led Down and Back Drills Metcon movement practice Metcon Metcon (Time) For Time: 10 Power Cleans (75/115) 10 Burpees 10 Box Jump overs 10 Thrusters 10 Toes to bar 10 Wall Walks 10 Toes to bar 10 Thrusters 10 Box Jump […]

  • LeanX{11/29/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers 15 sec jumping squats Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP: 150m Row 10 one arm RKBS(10 each arm) 10 one arm KB Cleans(10 each arm) 10 Goblet […]

  • Friday WOD{11/28/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 3 rounds: 10 air squats, 5 star jumps, 2 inchworms Weightlifting Split Jerk (Practice movement and then work up to a heavy 3.) Metcon Metcon (AMRAP – Reps) Alternating Tabata: HS hold against the wall / HSPU Tuck Jumps Cash-Out LAX ball […]

  • Wednesday WOD{11/26/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 400 M Run, Dynamic ROM, 10 Burpees Weightlifting Snatch (3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 Pull-ups 10 Jumping ring dips 10 V-Ups Cash-Out Banded OH […]

  • LeanX{11/26/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Junkyard Dog ROM drills Metcon Metcon (AMRAP – Rounds and Reps) 7min AMRAP: 10 Box Jump Overs 10 T2B 10 Plate Sit-Ups Metcon (Time) 21-15-9 of Wall Balls (20, 14) Burpees *10min Cap Cash-Out 20 TGU (10 each side)

  • Tuesday WOD{11/25/14}

    Louisville, Main – CrossFit WOD COMPETITION DAY View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec jumping jack, air squat, mtn climber, jump squat Weightlifting Clean (3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%) Metcon Metcon (Time) 4 rounds for time: 8 Clean and jerks, (135/95) 12 Wall Balls 15 […]

  • LeanX{11/25/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 500m Row 3 min Jump Rope *alt with partner Weightlifting 12 min to complete Goblet Squats and Ring Rows Goblet Squat (5×5 AHAP) Gymnastics 5×5 Ring Rows (elevate feet if possible) Metcon Metcon (Time) In teams of two, with only one person working at a […]

  • Monday WOD{11/24/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 5 min AMRAP: 5 Air squats, 8 pushups, 10 jumping jacks Weightlifting Back Squat (5X5 Build into a heavy set, then maintain for all) Metcon Metcon (AMRAP – Rounds and Reps) Alternationg EMOM X 14: Odd: 45 second Wall Sit ( Add […]

  • LeanX{11/24/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) “3 Min Down/Back Drills -then- 4 Rounds of: 10 Jumping Jacks 10 Ring Rows 10 Push-ups 10 Air Squats 10 Sit-ups” Metcon Metcon (AMRAP – Reps) “5 Rounds: 30 Sec ME Row (Calories) 30 Sec ME Sit-ups 30 Sec Jumping Lunge 30 Sec Rest *Score […]

  • Sunday WOD{11/23/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) Run to storage bin and back X3, Dynamic ROM Metcon Metcon (AMRAP – Rounds) Alternationg EMOM X 12: odd: 10 Ring Rows even: 45 second hollow body hold Metcon (No Measure) Complete in Sequence but NFT: 50 Sit-ups 10 Turkish Get-ups ( […]

  • Saturday WOD{11/22/14}

    Louisville, Main – CrossFit WOD MENTAL TOUGHNESS DAY View Public Whiteboard Warm-up (No Measure) Coach led down and back drills Metcon Metcon (Time) For Time: 1 mile run 75 Barbell Thrusters 75 burpees 1 mile run *45 minute cap Cash-Out Foam Roll

  • LeanX{11/22/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up ()

  • Friday WOD{11/21/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 400 m run, 1 minute of jumping jacks, Shoulder Dynamic ROM Weightlifting Push Press ( 5X5: Build into a heavy set, then maintain) Metcon Metcon (Time) 5 rounds for time: 5 Sh-2-OH (135/115) 6 Back Squats 7 bar facing burpees *8 minute […]

  • LeanX{11/21/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach-led Down and Backs Dynamic ROM Metcon Metcon (Time) For time: 70 singles 60 air squats 50 RKBS 40 box jumps 30 Knees to forearms 20 RR 10 burpees over box Metcon (AMRAP – Rounds and Reps) 6 min AMRAP: 6 DB Push Press 6 […]

  • Thursday WOD{11/20/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 3 rounds: 10 air squats, 5 star jumps, 2 inchworms Skill Handstand Holds / Handstand Walking Metcon Metcon (Time) 3 rounds for time: 15 foot HS Walk ( 30 sec HS hold against the wall) 20 Wall Balls (20/14) 10 Straight Leg […]

  • LeanX{11/20/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers 15 sec jumping squats Skill 5 sets of 3 up/downs (STRICT) rest 60 seconds Metcon Metcon (Time) In teams of two, alternate to complete 5 sets each of: 15 Push-Ups 200 […]

  • Wednesday WOD{11/19/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 1 minute of jumping jacks Then 2 rounds: 3 High Hang Snatch, 3 Mid Hang Snatch, 3 Snatch Weightlifting 1 Snatch + 1 Hang Snatch (5 sets. Hold on to the bar each set.) Metcon Metcon (Time) 3 Rounds for time: 10 […]

  • LeanX{11/19/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Junkyard Dog Metcon Metcon (Time) 10-8-6-4-2 Shuttle Sprints OH walking lunges (10,8 etc per leg) Metcon (AMRAP – Reps) Three sets for max reps of: 60 seconds Row for Calories 60 seconds Dumbbell Push Press 60 seconds Box Jump Overs 60 seconds Squats 60 seconds […]

  • Tuesday WOD{11/18/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 3 minutes of Jump Rope Weightlifting 1 Clean, 1 Hang Clean (5 sets. Hold on to the bar each set.) Metcon Metcon (Time) For Time: 5 Cleans (165/115) 10 DL 40 Air Squats 5 Clean 10 DL 30 Air Squats 5 cleans […]

  • LeanX{11/18/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 200m Run Coach led down/backs shoulder ROM Skill 5×5 strict pull-ups w/ band (no kip, hollow body) 5×10 push-ups superset w/ 2min rest between Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Jumping Pull-Ups Box Jumps Wall Balls 15min cap Metcon (AMRAP – Rounds and Reps) 6min AMRAP: 100m […]

  • Monday WOD{11/17/14}

    Louisville, Main – CrossFit WOD COMPETITION DAY View Public Whiteboard Warm-up (No Measure) Bring Sally up / down Air Squats Weightlifting Overhead Squat (5X5 *Build into a heavy set, then maintain.) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 30 DUs 8 OHS (75/55) 10 Pull-ups Cash-Out LAX ball on Scaps and T-Spine

  • LeanX 11/17/14

    Louisville, Main – LeanX View Public Whiteboard Warm-up 5min AMRAP: 10 jumping jacks 10 situps 10 jumping squats 10 HRPU Skill 12min to complete: (nft) 3 Rounds of: 3 wall walks 10 ring rows Metcon Metcon (Time) In teams of 2 alternate to complete 10 sets each of: 3 heavy RKBS 6 goblet squats 9 […]

  • Sunday WOD{11/16/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) Run to storage bin and back X3, warm up on T2B Metcon Metcon (No Measure) 4 rounds not for time: 1-10 Strict T2B 2- 30 seconds L-Sit position on Pull-up bar 3- 10 Pistols Metcon (AMRAP – Rounds and Reps) EMOM X […]

  • Saturday WOD{11/15/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) Coach led Down and Backs Weightlifting Clean Practice with Cycling light weight Fast Metcon Metcon (Time) For Time: Buy in: 30 Burpees 3 Rounds of: 15 Cleans (95/65) 15 Wall Balls (20/14) Cash-Out: 30 Burpees * 25 min Cap Cash-Out Foam Roll […]

  • LeanX{11/15/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 5min AMRAP: 10 jumping jacks 10 situps 10 jumping squats 10 HRPU Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 7 minutes of: 7 Goblet Squats 100 Meter Run Metcon (Time) 21-15-9-6-3 for time: DB Thrusters Burpees […]

  • Friday WOD{11/14/14}

    Louisville, Main – CrossFit WOD COMPETITION DAY View Public Whiteboard Warm-up (No Measure) 400 m run, 1 minute of jumping jacks, Shoulder Dynamic ROM Weightlifting 1 Push Press+1 Push Jerk+1 Split Jerk (Work up in weight within 12 minutes) Metcon Metcon (Time) 21-15-9 Front Squats (115/75) Box jumps (24/20) * 8 minute cap Cash-Out 3 […]

  • LeanX{11/14/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach led Down and Backs Dynamic ROM Gymnastics Metcon (No Measure) 3 rounds not for time: 2 up/downs (rope- NO climbs) 4 weighted step-ups (2 db or kb goblet hold) 6 push-ups Metcon (AMRAP – Rounds and Reps) In teams of three, with only one […]

  • Thursday WOD{11/13/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 5 rounds of Rowling Skill DU skill- work on hand positioning, base jump and rope timing Metcon Metcon (AMRAP – Reps) 4 rounds: 30 seconds DUBs (attempts) 1 minute plank 30 seconds DUBS (attempts) 1 minute Hold Hollow Body Position on Pull-up […]

  • LeanX{11/13/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers 15 sec jumping squats Gymnastics 3×10 strict push-ups 3×10 ring rows superset and rest 2min after Metcon Metcon (Time) In teams of two, alternate to complete 5 sets each of: 20 […]

  • Wednesday WOD{11/12/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 5 Min AMRAP: 5 Jump Squats, 2 inchworms, 2 star jumps Weightlifting Clean Pull+Clean (Work up in weight within 12 minutes) Metcon Metcon (AMRAP – Rounds and Reps) 3 minute AMRAP: 7 DL (135/225) 3 Bar Muscle Ups ( 7 C2B pull-ups) […]

  • LeanX{11/12/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Junkyard Dog Warm up movements for WOD Metcon Metcon (Time) Partner WOD: BUY-IN: Partner wheelbarrow down & back 50 Partner wall balls (to target, squat together) 50 Partner Anchored Situps 50 Alt burpee box jumps 50 HRPU 50 Ring Rows 50 plate OH lunges 50 […]

  • Tuesday WOD{11/11/14}

    Louisville, Main – CrossFit WOD COMPETITION DAY View Public Whiteboard Warm-up (No Measure) 3 rounds: 8 Wall Balls, 8 push-ups, 15 jumping jacks Weightlifting Snatch Pull+Snatch (Work up in weight within 12 minutes) Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 AKBS (53/35) Toes 2 Bar * 15 minute cap Cash-Out 2 X 10 each arm- Half […]

  • LeanX{11/11/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 200M Run Coach led Down and Backs Skill 3×10 straight legged strict T2B (engage core only) Weightlifting Goblet Squat (3×10) Metcon Metcon (AMRAP – Rounds and Reps) Against a 12 min running clock: 500 Meter Row —- As many rounds and reps as possible (in […]

  • Monday WOD{11/10/14}

    Louisville, Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 400 M Run Dynamic ROM 10 Burpees Weightlifting Front Squat (5×5) Metcon Metcon (AMRAP – Reps) 9 minute AMRAP 100-meter sprint 11 sit-ups 11 air squats 100-meter sprint 22 sit-ups 22 air squats *add 11 to the sit-ups and air squats for each additional […]

  • LeanX {11/10/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach led down/backs ROM drills for WOD Weightlifting Metcon (No Measure) 12min to complete: 5 Rounds of: 10 Strict Dumbell Press (Standing, AHAP) 8 One arm KB Rows (per arm, Use bench, AHAP) Metcon Metcon (AMRAP – Reps) The WOD – “Armistice” 9 minute AMRAP […]

  • Sunday WOD{11/09/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) Run to storage bin and back X3 Warm up on T2B Skill 4 Rounds of: Toes-To-Bar (Min 1: Max Effort) Handstand Hold (Min 2: Max Effort) Metcon Metcon (Time) For Time: 1 minute plank hold (cumulative) 25 supermans 1 minute plank hold […]

  • Saturday WOD{11/08/14}

    Louisville, Main – CrossFit WOD MENTAL TOUGHNESS DAY View Public Whiteboard Warm-up (No Measure) Coach led down and back drills Metcon Metcon (AMRAP – Rounds and Reps) 40 minute AMRAP: 800 m run 25 Wall Balls (20, 14, 10′) 15 burpee pull-ups Cash-Out Foam Roll

  • LeanX{11/08/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 5min AMRAP: 10 jumping jacks 10 situps 10 jumping squats 10 HRPU Weightlifting Seated DB Strict Press (5×10) Goblet Squat (5×10) Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate whole rounds and complete as many rounds and reps as possible […]

  • Friday WOD{11/07/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 3 rounds: 10 air squats, 5 star jumps, 2 inchworms Weightlifting Split Jerk skill work Split Jerk (Work up to a heavy set of 3) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 15 DUBS or Attempts 10 Pull-ups 8 […]

  • LeanX{11/07/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach led Down and Backs Dynamic ROM Metcon Metcon (Time) All for time: 100 Jump Rope Buy-in 21-15-9 of: Jumping Pull-ups HRPUs 100 Jump Rope Cash-out *10min cap Metcon (Time) 3 Rounds of: 10 Goblet Box Step-ups (20″) 20 Rotational Med Ball Toss (10/side) 30 […]

  • Thursday WOD{11/06/14

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) EMOM for 5 mins: 3 burpees, 5 jumping lunges Skill Rope Climbs- Work on technique and climbing Metcon Metcon (AMRAP – Reps) 3 rounds: 1 minute at each station- Rowing for Calories Push-ups Air Squats V-ups Plank Hold Rest Cash-Out Foam Roll […]

  • LeanX{11/06/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers 15 sec jumping squats Metcon Metcon (Time) Partners alternate whole rounds for time and complete FIVE rounds each of: Row 100m Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each […]

  • Wednesday WOD{11/05/14}

    Louisville, Main – CrossFit WOD COMPETITION DAY View Public Whiteboard Warm-up (No Measure) 400 m run, 1 minute of jumping jacks, 30 seconds of russian baby makers. Weightlifting Clean skill work Clean from High-Hang, Mid-Hang, Floor (5 sets of the complex) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 5 thrusters 95/65 10 […]

  • LeanX{11/05/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Junkyard Dog Get set-up, warm up movements for chipper Metcon Metcon (Time) For Time: 400m Row (or Run per rower availability – they can choose) 50 Air Squats 400m Row 40 Situps 200m Row 30 Push-Ups 200m Row 20 Walking Lunges (each leg) 100m Row […]

  • Tuesday WOD{11/04/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 3 min of Jump Rope Weightlifting Snatch skill work Snatch from High-Hang, Mid-Hang, Floor (5 sets of the complex) Metcon Metcon (AMRAP – Rounds and Reps) “Death by” KB Swings (53/35) Wall Balls * Both go up by 2 reps each minute […]

  • LeanX{11/04/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 5min AMRAP: 10 jumping jacks 10 situps 10 jumping squats 10 HRPU Weightlifting Goblet Squat (5×10 (work up to a heavy set)) Skill 5×10 Ring Rows Alternate each set with Goblet Squats *2 min rest between sets Metcon Metcon (Time) In teams of two, complete: […]

  • Monday WOD{11/03/14}

    Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 5 min AMRAP: 5 Air squats, 8 pushups, 10 jumping jacks Weightlifting Back Squat (5×5) Metcon Metcon (Time) 3 rounds for time: 20 OH Walking lunges (25/15) 20 Toes 2 Bar 20 Box Jumps (24/20) * 10 minute cap Cash-Out Couch Stretch

  • LeanX{11/03/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) Row 500m ROM drills Metcon Metcon (AMRAP – Rounds and Reps) 7 AMRAP 7 jump squats 7 sit-ups 7 plate G2OH Metcon (Time) 5 Rounds: 5 DB Complexes 10 T2B

  • Saturday WOD{11/01/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led Down and Back Drills Practice Movements for WOD Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#* 40 min Time Cap Cash-Out Foam Roll Legs

  • LeanX{11/01/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Dynamic ROM Skill Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X0 Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds Metcon Metcon (Time) For Time: 400m row 50 situps 40 wall balls 30 ring rows 20 […]

  • Friday WOD{10/31/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 rounds: 10 Jumping lunges 10 V-ups Skill T2B skill work Metcon Metcon (AMRAP – Rounds) EMOM X 10 mins 6-8 T2B 10-12 Box Jumps * rest the rest of the minute * start over at the top of each minute Cash-Out Couch Stretch

  • LeanX{10/31/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 5min AMRAP: 10 jumping jacks 10 situps 10 jumping squats 10 HRPU Metcon Metcon (AMRAP – Rounds and Reps) Death By: AKBS + Box Jump rest 5 min then.. Metcon (AMRAP – Rounds and Reps) Death By: Sit-Up + Wall Ball Metcon (Time) Five rounds […]

  • Thursday WOD{10/30/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Snatch Barbell work Weightlifting 2 Snatch+2 OH Squats (Work up to heavy set) Metcon Metcon (Time) 4 rounds for time: 15 burpees 15 Hang Snatches(75/55) * 12 minute cap Cash-Out 2 X 10 each leg, SL KB RDL

  • LeanX{10/30/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Coach led Down and Backs Skill 3×10 strict push-ups 3×10 strict ring rows alternate w/ partner rest 60 seconds between each Metcon Metcon (No Measure) Five sets not for time of: Barbell Push Press x 10 reps Rest 45 seconds Isometric Hold – […]

  • Wednesday WOD{10/29/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 10 Ring Rows Skill Pull-up skill work Metcon Metcon (Time) For Time: 50 KB Swings (53/35) 50 Barbell Thrusters (45#) 30 Pull-ups * 15 minute cap Cash-Out Banded OH Distraction

  • LeanX{10/29/14}

    Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers 15 sec jumping squats Weightlifting Goblet Squat (5×10 AHAP) Metcon Metcon (Time) In teams of two, partners alternate rounds and complete 7 each of: 10 AKBS 5 Pull-Ups Cash-Out 5-10 min […]

  • Tuesday WOD{10/28/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Clean and Jerk barbell work Weightlifting 2 Clean+1 Jerk (Work up to heavy set) Metcon Metcon (Time) 3 rounds for time: 10 C&J ( ~60% of max) 20 DUBS 30 V-ups * 10 minute cap Cash-Out 3 X 10 Band Pull Aparts

  • LeanX{10/28/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach led Down and Backs Dynamic ROM Metcon Metcon (AMRAP – Reps) In teams of two alternate every 20 calories and Row for as many calories as possible in 10 minutes Metcon (AMRAP – Reps) Five sets of: Against a two-minute running clock, complete: Dumbbell Ground […]

  • Programming Updates starting in November

    Athletes! For the month of November we are going into a new strength cycle, and we are going to be introducing a slightly new direction in our overall training as a gym. We at Four Barrel have a strong commitment and dedication to you as athletes to ensure that the programming we give you not […]

  • Monday WOD{10/27/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 10 Strict Push Ups 3 X 30 second HS hold Skill HSPU skill work Metcon Metcon (Time) Partner WOD: partners need to complete: 50 HSPU 3K row * partners can seperate it out however they want * 20 min cap Cash-Out LAX ball on shoulders

  • LeanX{10/27/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Dynamic ROM Metcon Metcon (No Measure) 3 rounds not for time: 3 up/downs -ropes 3 wall walks Metcon (AMRAP – Rounds and Reps) In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps […]

  • Friday WOD{10/24/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Banded OH Distraction 20 Russian Baby Makers Weightlifting Front Squat (Establish 1RM) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Cash-Out Lax ball on Forearms

  • LeanX{10/24/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 5min AMRAP: 10 jumping jacks 10 situps 10 jumping squats 10 HRPU Metcon Metcon (No Measure) Four sets of: Goblet Squats x 10 reps Rest 60 seconds Ring Rows x 10 reps Rest 60 seconds Side Planks x 45 seconds each side Rest 60 seconds Metcon […]

  • Thursday WOD{10/23/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 10 Band Pull-Aparts Weightlifting Snatch (Find a Heavy Single) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Cash-Out Foam Roll T-Spine

  • LeanX{10/23/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run coach led down & back Metcon Metcon (No Measure) Five sets of: Kettlebell Swings x 20-25 reps Rest 45 seconds Push-Ups x 10-15 reps @ 21X1 Rest 45 seconds Box Jumps x 15-20 reps Rest 45 seconds Metcon (Time) With one partner working at […]

  • Wednesday WOD{10/22/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 20 Roll Backs 20 Barbell Deadlifts Weightlifting Deadlift (Establish 1RM) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups* 15 min cap Cash-Out 2 X 5 each arm TGU

  • LeanX{10/22/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers 15 sec jumping squats Skill Four sets of: Barbell or Dumbbell Shoulder Press x 8-10 reps @ 2011 Rest 60-90 seconds Farmers Carry x 100 Meters Rest 60-90 seconds Metcon Metcon (AMRAP […]

  • Tuesday WOD{10/21/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 10 Push ups 10 HR Push ups 10 PVC Strict Press 10 PVC Pass Throughs Weightlifting Shoulder Press (Establish 1RM) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups* 15 min cap Cash-Out LAX ball on Shoulders

  • LeanX{10/21/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Dynamic ROM Metcon Metcon (Time) For Time: buy-in: 400m run 80 sit-ups 100m run 60 lateral jumps over kb 100m run 40 KB deadlifts 100m run 20 AKBS cash-out: 400m run Metcon (Time) 21-15-9 DB thrusters HRPU Cash-Out 5-10 min LAX ball/stretching

  • Monday WOD {10/20/14]

    Main – CrossFit WOD View Public Whiteboard (No Measure) Run 400m 30 air squats 1 minute wall sit Back Squat (1 REP MAX) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Cash-Out Foam Roll Quads/Lats

  • LeanX{10/20/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) Junkyard Dog Metcon Metcon (Time) In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run or Row 100 DB Ground to Overhead 200 Air Squats 100 Burpees 1200 Meter Run or Row Metcon (Time) […]

  • Saturday WOD{10/18/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach-led Down and Back Drills Weightlifting Power Snatch+Hang Power Snatch (5 sets AHAP) Metcon Metcon (Time) Decreasing Ladder: 18-15-12-9-6-3 Air Squats Power Snatches (75/55) *15 min cap Cash-Out 2 min/side in table stretch

  • LeanX{10/18/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Dynamic ROM Set-up/discuss Metcon Metcon Metcon (AMRAP – Reps) Against a 4-minute running clock, perform the following for max reps: Run 400 Meters Push-Ups x Max Reps Rest exactly 3 minutes, and then . . . Metcon (AMRAP – Rounds and Reps) Complete as […]

  • Friday WOD{10/17/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 21-15-9 PVC Front Squats HR Push-ups Weightlifting Front Squat (75%x5, 85%x3, 95%x1) Metcon Metcon (Time) Cash in: 800 m run 3 rounds: 15 Goblet Squats (70/53) 30 Lateral jumps over KB Cash out: 800 m run * 18 minute cap Cash-Out Couch Stretch

  • LeanX{10/17/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 5min AMRAP: 10 jumping jacks 10 situps 10 jumping squats 10 HRPU Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 5 Push-ups 10 Air Squats 100 Meter Run Metcon (AMRAP – Reps) Four sets for […]

  • Thursday WOD{10/16/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 10 Empty Barbell Strict Press 10 Push Press 10 Push Jerk Weightlifting Split Jerk Skill Work Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 10 Plate Burpees (45/25) 15 Tuck Jumps 20 Straight Legged Sit-ups Cash-Out LAX Ball T-Spine

  • LeanX{10/16/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Coach led Down and Backs Metcon Metcon (Time) For Time: 20 Strict T2B 20 Goblet Squats (AHAP) 20 Wall Balls 20 Push Press (AHAP) Metcon (No Measure) 5 sets of: 10 Burpee Box Jump Overs(24,20) Rest 60 sec Cash-Out 4x200m Sprints

  • Wednesday WOD{10/15/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 30-20-30 Weightlifting Deadlift (75%x5, 85%x3, 95%x1) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute Ascending ladder: 1 Deadlift (315/225) 1 Strict Push-up 1 Russian KB Swing (70.53) 1 DL 3 Push-up 3 RKBS 1 DL, 5 Push-up, 5 RKBS * 1 DL, increase other […]

  • LeanX{10/15/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers 15 sec jumping squats Skill 3×10 Ring Rows 3×10 Pushups Alt. w/partner Rest between Metcon Metcon (AMRAP – Rounds and Reps) In teams of 3, alternate to complete as many rounds and […]

  • Tuesday WOD{10/14/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Dynamic ROM Weightlifting Shoulder Press (75%x5, 85%x3, 95%x1) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP: 5 HSPU 8 Jumping lunges (each leg) 10 T2B Metcon (Time) 500m Row for time * Cash Out

  • LeanX{10/14/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Dynamic ROM Metcon Metcon (Time) 10-8-6-4-2 Burpee Box Jump Overs Pull-Ups Mountain Climbers Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 10 Kettlebell Swings 10 Sit-Ups […]

  • Monday WOD{10/13/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 1X20 Glute Activation Drills Weightlifting Back Squat (75%x5, 85%x3, 95%x1) Metcon Metcon (Time) 7 rounds for time: 5 thrusters (135/95) 5 strict pull-ups * 15 minute cap Cash-Out 3×10 Barbell Rows

  • LeanX{10/13/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) Junkyard Dog Warmup Metcon Warm up with movements in metcon Metcon (AMRAP – Reps) Against a 4-minute running clock, perform the following for max reps: Run 400 Meters Push-Ups x Max Reps Rest exactly 3 minutes, and then . . . Metcon (AMRAP – Rounds and […]

  • Saturday WOD{10/11/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led Down and Backs Weightlifting Snatch + Hang Snatch + OH Squat (AHAP) Metcon Metcon (AMRAP – Reps) 5 X 2 minute rounds: 10 Burpees to target Max reps Thrusters (115/75) *1 min rest between rounds * score is total thruster reps Cash-Out Coach’s […]

  • LeanX{10/11/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Dynamic ROM Metcon Metcon (AMRAP – Reps) Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Air Squats Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Box Jumps/step-ups T2B OH walking lunges (25/15) Cash-Out 5-10 […]

  • Friday WOD{10/10/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 2 minutes total in Wall Sit Weightlifting Front Squat (65%x3, 75%x3, 85%x3) Metcon Metcon (Time) For Time: 30 Dubs, 21 P.Cleans, 21 F.Squats (135/95) 30 Dubs, 15 P.Cleans, 15 F.Squats 30 Dubs, 9 P Cleans, 9 F.Squats * 12 min cap Cash-Out 2X15 Band Pull-Aparts

  • LeanX{10/10/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 5min AMRAP: 10 jumping jacks 10 situps 10 jumping squats 10 HRPU Metcon Metcon (Time) 5 rounds: 10 Renegade Rows 10 DB Thrusters 10 Jumping Pull-ups *same weight for rows and thrusters * 12 min cap Metcon (Time) For time: 800m run 30 HRPU 30 situps […]

  • Thursday WOD{10/09/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 rounds 15 seconds each: Jumping Jacks Air Squats MTN Climbers Jump Squats Weightlifting Snatch (7 min Pos. Work, 8 min to find heavy single) Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP: 2 Snatches 200m Run Cash-Out Partner Bear Crawl/Crab Walk/Wheelbarrow Relay […]

  • LeanX{10/09/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Coach led Down and Backs Weightlifting Goblet Squat (3X15 AHAP) Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Situps 12 RKBS 12 Air Squats […]

  • Wednesday WOD{10/08/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3X10 TK Pallof Presses Weightlifting Deadlift (65%x3, 75%x3, 85%x3) Metcon Metcon (AMRAP – Reps) Cash in: Tabata Air Squats 3 rounds: 1 minute T2B 1 minute Wall Balls Cash out: Tabata Burpees * Score is total amount of reps completed Cash-Out Foam Roll Quads

  • LeanX{10/08/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers 15 sec jumping squats Skill 5X10 Ring Rows *feet elevated if possible *no movement in hips Metcon Metcon (Time) In teams of two, with only one partner working at a time, complete […]

  • Tuesday WOD{10/07/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X: 30 second HS Hold, 5 inch worms Weightlifting Shoulder Press (65%x3, 75%x3, 85%x3) Metcon Metcon (AMRAP – Rounds) Partner Alt 16 min EMOM: Odd: 8 Ring Dips Even: 10 Barbell Rows Cash-Out 5 x 50m Sled Drags

  • LeanX{10/07/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Dynamic ROM Weightlifting 5×6 DB one armed rows (6 on each side) 5×6 seated DB strict press *alt w/partner *AHAP Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP: 40 Air Squats 30 Plate GTOH 20 Jumping Lunges 10 Pull-ups 100m Run Metcon […]

  • Monday WOD{10/06/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 min AMRAP: 10 Air Squats 8 HR Push-ups 5 Walking lunges Weightlifting Back Squat (65%x3, 75%x3, 85%x3) Metcon Metcon (Time) 4 rounds for time: 10 Burpee Box Jumps(24,20) 15 American KBS(53,35) 20 Goblet Squats(53,35) * 13 min cap Cash-Out 3X10 Ring Rows

  • LeanX{10/06/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 5 rounds of Rowling with partner Skill Accumulate: 2 min Wall Sit 2 min Plank Metcon Metcon (AMRAP – Reps) In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: (3 […]

  • Saturday WOD{10/04/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led Down and Backs Weightlifting 1 Full Clean + 1 Mid Hang clean + 1 Jerk (AHAP) Metcon Metcon (Time) 5 rounds for time: 10 HSPU 15 Straight Leg Sit-ups * 15 min cap Cash-Out 3X10 Bent Over Rows

  • LeanX{10/04/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Dynamic ROM Metcon Metcon (Time) For time: 30 Plate GTOH 30 Pull-Ups 400 Meter Run 20 Plate GTOH 20 Pull-Ups 400 Meter Run 10 Plate GTOH 10 Pull-Ups 400 Meter Run Metcon (AMRAP – Rounds and Reps) KB Complex: 7min AMRAP: 5 KB Deadlifts […]

  • Friday WOD{10/03/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 2 minutes in Wall Sit Weightlifting Front Squat (65%x5, 75%x5, 85%x5) Metcon Metcon (Time) For Time: 1 mile run 50 Burpees 30 Thrusters (95/65) * 20 minute cap Cash-Out Foam Roll IT Band

  • LeanX{10/03/14}

    Main – LeanX View Public Whiteboard Warm-up

  • Thursday WOD{10/02/2014}

    Main – CrossFit WOD View Public Whiteboard (No Measure) 3×10 Ring Rows 3×10 Jumping Ring Dips Skill Pull-up/Muscle-up Work Metcon (Time) 3 Rounds: 15 Hang Cleans (115/75) 5 Muscle-ups (10 C2B, 10 Ring Dips) *15 minute time cap Cash-Out Foam Roll Lats

  • LeanX{10/02/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run coach led down & back Weightlifting Goblet Squat (5X10) Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots 12 Pull-Ups Metcon (Time) […]

  • LeanX{10/01/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers 15 sec jumping squats Skill 5×5 Strict Pullups Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 […]

  • Wednesday WOD{10/01/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3X: Empty Barbell: 10 Good Mornings 10 Stiff Legged DL 20 Air Squats Weightlifting Deadlift (65%x5, 75%x5, 85%x5) Metcon Metcon (AMRAP – Reps) 7 Rounds, each round is 1 minute on, 1 minute off: 4 Wall Balls 4 AKBS (53/35) Max Reps Box Jump overs […]

  • Tuesday WOD{9/30/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 10 Inchworms 10 Burpees 10 Star Jumps Weightlifting Shoulder Press (65%x5, 75%x5, 85%x5) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 3 Push Jerks ( 135/95) 30 waking lunges 2 Wall Walks Cash-Out Lateral Opener

  • LeanX{9/30/14}

    Main – LeanX View Public Whiteboard Warm-up ()

  • Monday WOD{9/29/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 rounds 15 seconds each: Jumping Jacks Air Squats MTN Climbers Jump Squats Weightlifting Back Squat (65%x5, 75%x5, 85%x5) Metcon Metcon (Weight) Part 1: 6 min EMOM: 3 Strict Pull-ups *add weight if possible Metcon (Time) Part 2: 3 rounds of: 400m Run 20 Barbell […]

  • LeanX{9/29/14}

    Main – LeanX View Public Whiteboard Warm-up ()

  • Friday WOD{9/26/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 rounds: :15 jumping jacks :15 air squats :15 mtn. climbers :15 jump squats Weightlifting Front Squat (4X4) Metcon Metcon (Time) 3 rounds: 15 Unbroken front squats (135/95) 20 HR push-ups 25 Sit-ups * 12 minute cap Cash-Out 3 X Max effort chin above the […]

  • Thursday WOD{9/25/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 50 jumping jacks 50 situps Weightlifting Clean Skill Work Metcon Metcon (Time) Team WOD! (3 people) 10 minutes to establish a heavy clean for all 3 members ( 1 bar) then immediately: 2 teammates run 200m, while other teammate is completing for time: 80 Ground-to-OH […]

  • Wednesday WOD{9/24/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 rounds: 10 PVC Deads 10 Stiff legged DL 10 Good Mornings Weightlifting Deadlift (4X4) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 10 Burpees 10 Wall Balls Cash-Out 3X10 Bent Over Barbell Rows

  • Tuesday WOD{9/23/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 x 10 Single Arm KB Presses Weightlifting Shoulder Press (3X5) Metcon Metcon (Time) 12 minute Running clock: ( starting over every 4 minutes) 400m run 10 pull-ups 14 HR push-ups *score is slowest round Cash-Out LAX ball on shoulders

  • Monday WOD{9/22/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 2 minutes total in Wall Sit and 2 minutes in Slingshot Squat Weightlifting Back Squat (3X5) Metcon Metcon (AMRAP – Reps) Rotating Stations 3 rounds: 1 minute Box Jumps 1 minute AKBS (53/35) 1 minute Mtn. Climbers 1 minute single arm KB C&J (35/25) 1 […]

  • Saturday WOD{9/20/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led Down and Backs Weightlifting Power Clean + Hang Power Clean (5 sets AHAP) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 6 Power Cleans (185/120) 9 Pull-ups 12 Box Jumps Cash-Out Banded OH Distraction

  • LeanX{9/20/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Dynamic ROM Weightlifting Goblet Squat (5×10) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP of: 15 AKBS 10 Pull-Ups 10 Burpees Metcon (AMRAP – Reps) Complete as many man makers as possible: 5 sets of: 1 min ON 1 min OFF Cash-Out […]

  • Friday WOD{9/19/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 min AMRAP: 3 burpees 6 wallking lunges 9 PVC Presses Weightlifting Front Squat (4X6) Metcon Metcon (AMRAP – Rounds) Partner WOD! Alt. EMOM X12 1 partner rows 200 m sprint other partner is resting * each partner will complete 6X200m sprints Cash-Out Partner Quad […]

  • Thursday WOD{9/18/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 7 Rounds of: 1 Burpee, 1 Push-up, 1 Jumping Jack, 1 Sit-up, 1 Handstand Then: Practice movements/setup for WOD Metcon Metcon (AMRAP – Rounds and Reps) 21 minute Running Clock: 3 min AMRAP: 15 RKBS (70/53) 20 T2B 25 OHS (95/65) 30 P.Cleans (same bar) […]

  • Wednesday WOD{9/17/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 30/20/10 Weightlifting Deadlift (4X6) Metcon Metcon (Time) 5 rounds for time: 20-50 Dubs 15 wall balls *Rest 30 seconds between rounds * Should take no loner than 10 minutes Cash-Out 3X10 Diagonal Band Pull Aparts

  • LeanX{9/17/14}

    Main – LeanX View Public Whiteboard Warm-up ()

  • Tuesday WOD {9/16/14}

    Main – CrossFit WOD View Public Whiteboard (No Measure) Run 400m 3 Minutes of Upper Body Mobility Shoulder Press (3×8) Metcon (Time) 20 OHS (95/65) 30 Plank Push-ups 40 Step-ups (30/24) 30 Plank Push-ups 20 OHS (95/65) *18 minute time cap Cash-Out LAX Ball Shoulders

  • LeanX{9/15/14}

    Main – LeanX View Public Whiteboard Warm-up ()

  • Monday WOD{9/15/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 1 X 20 Glute Activation Drills Weightlifting Back Squat (3X8) Metcon Metcon (Time) 3 rounds for time: 20 pistols 20 Burpees 20 AKBS (53/35) *12 minute cap Cash-Out 3X10 Ring Rows

  • Saturday WOD{9/13/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led Down and Back Drills Weightlifting Snatch + OH Squat (AHAP) Metcon Metcon (AMRAP – Rounds and Reps) Death By: Power Snatches (75/55) Goblet Squats (53/35) * up to 15 minutes Cash-Out Banded OH Distraction

  • Friday WOD{9/12/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 400m Run 15 Burpees Weightlifting Front Squat (4X6) Metcon Metcon (Time) 30-20-10 For Time: Thrusters ( 95/65) Hang Cleans (95/65) * 6 minute time cap Cash-Out 3 X 10-12 Barbell Rows

  • LeanX{9/12/14}

    Main – LeanX View Public Whiteboard Warm-up ()

  • Thursday WOD{9/11/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 50 jumping Jacks 50 Sit-ups Weightlifting Snatch Skill Work Metcon Metcon (Time) 1 Mile Run * Rest time it takes you to run it then run it again ** Score is slowest mile time Cash-Out Barbell Calf Smash

  • LeanX{9/11/14}

    Main – LeanX View Public Whiteboard Warm-up ()

  • Wednesday WOD{9/10/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 30-20-30 Air Squats Roll Backs PVC deadlifts Weightlifting Deadlift (4X6) Metcon Metcon (Time) 10-9-8——1 For Time: Deadlifts (225/155) Box Jumps (24/20) * 15 minute cap Cash-Out Child’s Pose/ Low back Stretches

  • LeanX{9/10/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers 15 sec jumping squats Weightlifting Goblet Squat (5X5 AHAP) Metcon Metcon (Time) Partner WOD For Time: 400m Run 200 Single or DUs 100 pull-ups 400m Run 100 Squats 100 HRPU 400m Run […]

  • Tuesday WOD{9/09/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 5 inchworms 8 side plank rotations each side Weightlifting Shoulder Press (3X8) Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute Amrap: 3 Strict Push-ups 6 HR Push-ups 30 second plank hold Rest 1 minute then.. Metcon (AMRAP – Rounds and Reps) 5 […]

  • LeanX{9/09/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 5min AMRAP: 10 jumping jacks 10 situps 10 jumping squats 10 HRPU Metcon Metcon (AMRAP – Reps) In teams of 2, you and your partner will move through 5 stations trying to score as many reps/points as possibe in the following movements: 60 sec of Wall […]

  • LeanX{9/08/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Coach led down and backs Metcon Metcon (AMRAP – Reps) In teams of 3, with only one work station per team, and only one partner working at a time: Complete as many Wall Ball Shots as possible in 6minutes rest/transition exactly 1 minute Row […]

  • Monday WOD{9/08/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 lap jog: 30 air squats 20 walking lunges Weightlifting Back Squat (3X8) Metcon Metcon (AMRAP – Reps) Running Clock: 3 min Amrap: 100 Dubs + Burpees Rest 30 seconds 3 min Amrap: 50 Wall Balls + Burpees (20/14) Rest 30 Seconds 3 min Amrap: […]

  • Saturday WOD{9/06/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led Down and Back Drills Weightlifting 1 Full Clean + 1 Mid Hang clean + 1 Jerk (Work up to a heavy set) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 10 Power Cleans(115,75) 20 DU 30 Air Squats Cash-Out LAX ball […]

  • LeanX{9/06/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Dynamic ROM Metcon Metcon (Time) 3 RFT: 300m row 20 AKBS 10 Goblet Squats *use same KB Metcon (AMRAP – Rounds and Reps) 5 sets of: Against a 3min running clock, perform as many rounds & reps as possible (AMRAP:3min) of: 20 Pullups 30 […]

  • Friday WOD{9/05/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 2 min total in Wall Sit Weightlifting Front Squat (4X6) Metcon Metcon (Time) “Headless Fran” 21-15-9 Front Squats (135/95) Toes 2 Bar * 10 minute cap Cash-Out Metcon (Time) 500m Row for Time

  • LeanX{9/05/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Coach led Down and Backs Metcon () Metcon (AMRAP – Rounds and Reps) Complete AMRAP: 5min of: 50 single jumps (or DU) 10 air squats (work on full depth) rest exactly 2 min then… Metcon (AMRAP – Rounds and Reps) Complete AMRAP: 5min of: […]

  • Thursday WOD{9/04/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 rounds: :15 jumping jacks :15 air squats :15 mtn. climbers :15 jump squats Skill Muscle-Up Skill Work Metcon Metcon (Time) Cash in / out: 5 rope climbs For Time: 800 m run 50 Burpee Med Ball Clean over shoulder 800 m run * 20 […]

  • LeanX{9/04/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 5min AMRAP: 10 jumping jacks 10 situps 10 jumping squats 10 HRPU Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 plate GTOH Situps Metcon (AMRAP – Rounds and Reps) Partner WOD: 12min AMRAP: 200m Run (run w/ partner) 20 air squats 20 partner burpees 20 partner wall balls […]

  • Wednesday WOD{9/03/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3X: Empty Barbell: 10 Good Mornings 10 Stiff Legged DL 20 Air Squats Weightlifting Deadlift (4X6) Metcon Metcon (Time) Partner Wod! 2 rounds for time: 40 DL (225/155) 40 HR Push-up 40 Power Cleans (135/95) 400 m run rest 1 minute between rounds * 10 […]

  • LeanX{9/03/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers 15 sec jumping squats Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP: 10 db/kb push press 20 jumping pullups/RR Metcon (AMRAP – Reps) 6min AMRAP: 15 sec of AKBS 15 […]

  • Tuesday WOD{9/02/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 2 X 10 inchworms 30 second plank Weightlifting Shoulder Press (3X8) Metcon Metcon (AMRAP – Rounds) Alt. EMOM X 14 min 8 Push Press (135/95) 5 strict Pull-ups * PP 1st min, PU 2nd min and so on Cash-Out 3 X down and back Sled […]

  • LeanX{9/02/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach Led Down/Backs Skill 12min to complete: 4×8 Goblet Squats (AHAP) 4×8 Perfect Push-ups 4×8 Bent Over Dumbbell Flys *any order. Just get through the work Metcon Metcon (Time) Partner WOD: 5 Rounds 250m Row 15 Wall Balls 10 Jumping Squats *rest 1min after last partner […]

  • Monday WOD{9/01/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 1 X 20 Glute Activation Drills Weightlifting Back Squat (3X8) Metcon Metcon (Time) 3 rounds for time: 20 pistols 20 Burpees 20 AKBS (53/35) *12 minute cap Cash-Out 3 X 10 Ring Rows

  • Saturday WOD{8/30/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led down and back drills Weightlifting 1 Snatch + 2 OH Squats (5 sets of the complex) Metcon Metcon (AMRAP – Reps) Tabata Everything Tabata Squats Tabata HR Push-ups Tabats Pull-ups Tabata Sit-ups * 1 right into the next with only 10 seconds between […]

  • LeanX{8/30/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m run dynamic ROM Metcon Metcon (AMRAP – Rounds and Reps) Death By: Ring Row + Burpee Box Jump Over Metcon (Time) For Time: 10-8-6-4-2-4-6-8-10 DB walking lunges DB alt snatches Situps Metcon (AMRAP – Reps) Tabata Pullups Rest 3 min then..Score for each tabatas is […]

  • Friday WOD{8/29/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 rounds: :15 jumping jacks :15 air squats :15 mtn. climbers :15 jump squats Weightlifting Front Squat (4X4) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 5 Front Squat (155/115) 8 T2B 11 Lateral jumps over the barbell Cash-Out 3 X 10 Band […]

  • LeanX{8/29/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) coach led down & backs dynamic rom Skill 5×10 ring rows alt w/partner 5×10 goblet squats *ahap Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon (Time) For Time: 800m Run or row 50 db snatches 800m Run or row Cash-Out 5 min Foam Roll

  • Thursday WOD{8/28/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach Led Dynamic ROM Skill HSPU Skill Work Metcon Metcon (Time) For Time: Run 1 mile 30 HSPU Run 1 mile * 25 minute cap Cash-Out LAX Ball Shoulders/Calves

  • LeanX{8/28/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m run junkyard dog Weightlifting Seated DB Strict Press (5X5) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Cash-Out 400m Farmers Carry AHAP

  • LeanX{8/27/14}

    Main – LeanX View Public Whiteboard Warm-up ()

  • Wednesday WOD{8/27/24}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 minutes of Jump Rope Weightlifting Deadlift (4X4) Metcon Metcon (Time) For Time: 100 DUBS Then, 21-15-9 AKBS Wall Balls (20/14) * 15 min cap Cash-Out Foam Roll Low Back and Glutes

  • Tuesday WOD{8/26/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3×10 of half kneeling chops Weightlifting Shoulder Press (3X5) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute Ladder: 3 Push Press (95/65) 3 Pull-ups 6 Push-press 6 Pull-ups etc…… Cash-Out 3 X 10-12 Barbell Rows

  • LeanX{8/26/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers 15 sec jumping squats Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD: 9min AMRAP: Partner A- Row 200m Partner B- wall balls (as many as possible) *score is total number of […]

  • Monday WOD{8/25/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 2 minutes total in Wall Sit and 2 minutes in Slingshot Squat Weightlifting Back Squat (3X5) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 for time: OH Walking lunges (each leg, 45/25) Plate Burpees * 12 minute cap Cash-Out 2 min per side in Couch Stretch

  • LeanX{8/25/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach led down & backs dynamic ROM Metcon Metcon (Weight) 8min EMOM: 4 goblet squats + 4 RKBS + 2 burpees *pick a weight can maintain and still have 15-20 seconds left each min Metcon (Time) For Time: 50 situps 40 wall balls 30 ring rows […]

  • Saturday WOD{8/23/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led down and back drills Skill 6 minute running clock: 3 minutes: Hollow Rock Holds 2 minutes: plank hold 1 minute V-ups Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP: 10 KB OHS (5 each arm) (53/35) 15 AKBS 20 Goblet Squats […]

  • LeanX{8/22/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m run coach led down & backs Weightlifting Goblet Squat (5×5 work into AHAP set of 5 *start f) Metcon Metcon (AMRAP – Rounds and Reps) Death By: Sit-up HRPU Squat Metcon (AMRAP – Rounds and Reps) 4min AMRAP: 2 Burpees 4 Ring Rows (strict) 6 […]

  • Friday WOD{8/22/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 min AMRAP: 3 burpees 6 wallking lunges 9 PVC Presses Weightlifting Front Squat (4X8) Metcon Metcon (Time) For Time: 400 m run 21 Front Squats ( 115/75) 400 m run 15 Front Squats ( 135/95) 400 m run 9 Front Squats (155/115) * 15 […]

  • Thursday WOD{8/21/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 7 Rounds of: 1 Burpee, 1 Push-up, 1 Jumping Jack, 1 Sit-up, 1 Handstand Weightlifting Clean Positioning work and warm-up Metcon 20 min running clock: Metcon (Time) 10 min to Run 1 Mile then… Metcon (AMRAP – Rounds and Reps) 10 min AMRAP of: 10 […]

  • LeanX{8/21/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m run dynamic ROM Metcon Metcon (Time) For Time: 21-15-9 Box Jumps Burpees Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 jumping pullups DB thrusters Lateral hops over DB Metcon (Time) 100 situps for time Cash-Out 2min couch stretch 2min table stretch extra mobility where tight etc

  • Wednesday WOD{8/20/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 30/20/10 Weightlifting Deadlift (4X8) Metcon Metcon (Time) 15 rounds for time: 1 wall walk 2 Burpee Box jump overs (24/20) 3 HSPU * 20 minute time cap Cash-Out LAX ball on shoulders

  • LeanX{8/20/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 5min AMRAP: 10 jumping jacks 10 situps 10 jumping squats 10 HRPU Skill 3×10 strict push-ups 3×10 ring rows Alternate w/partner on movements (3111 count on each) Metcon Metcon (Time) For Time: 50 air squats 40 HRPU 30 OH walking lunges 20 AKBS 10 T2B 5 […]

  • Tuesday WOD{8/19/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Run 400m -then- 2 Minutes in Sling Shot Squat 3 MInutes of dynamic upper body mobility Weightlifting Shoulder Press (3X10) Metcon Metcon (AMRAP – Rounds) Partner 14 minute alt. EMOM: odd: 3 ring dips & 3 C2B Pull-ups (1-3 muscle ups) even: 100 m run […]

  • LeanX{8/19/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers 15 sec 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*Time includes rest Metcon (Time) Sprints: 5x (yellow post […]

  • Monday WOD{8/18/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5min AMRAP of: 25 DUs 20 Squats 15 Sit-ups 10 Push-ups Weightlifting Back Squat (3X10) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 10 Thrusters (65/95) 50 Dubs Cash-Out Barbell Quad Smash

  • LeanX{8/18/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) Run around the rig 5X Dynamic ROM Metcon Metcon (AMRAP – Rounds and Reps) 8min AMRAP: 1 Wall Walk 3 Man Makers (25/15) 6 T2B 9 db/kb Snatch (35/25) Metcon (AMRAP – Rounds and Reps) Partner WOD 12min AMRAP: 8 partner burpees 18 partner box jumps […]

  • Saturday WOD{8/16/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led down and back drills Skill 3 X 1 min Plank Holds Metcon Metcon (Time) 5 Rounds: 10 Wall Balls (20/14) 5 Power Cleans (135/95) – Rest 1 minute between rounds * total time is your score * 18 min cap Cash-Out 3 X […]

  • Friday WOD{8/15/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 400m run 15 burpees Weightlifting Front Squat (4×8) Metcon Metcon (Time) 4 rounds for time: 400 m run 50 air squats * 20 minute time cap Cash-Out Couch Stretch 2 min per side

  • Thursday WOD{8/14/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 50 jumping Jacks 50 Sit-ups Weightlifting Split Jerk Practice Metcon Metcon (Weight) EMOM X 12 mins: 1 P.Clean 1 Push Press 1 Push Jerk 1 Split JerkScore is weight used for complex Cash-Out LAX ball on shoulders

  • Wednesday WOD{8/13/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 30-20-30 Air Squats Roll Backs PVC deadlifts Weightlifting Deadlift (4×8) Metcon Metcon (Weight) 15 minutes to complete: 4 X 10 Barbell Rows (AHAP) 4 X 5 strict pull-ups 4 X 15 Heavy Russian KB SwingsPut in weight used for Barbell Rows Cash-Out Foam Roll Lats

  • LeanX{8/13/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 3min Jump Rope coach led dynamic ROM Weightlifting 3×10 DB tricep extensions 3×10 super strict ring rows alternate w/partner between these 2 movements *have to make contact w/chest EVERY rep, if not shake it out & try again. Metcon Metcon (AMRAP – Rounds and Reps) 7min […]

  • Tuesday WOD{8/12/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 5 inchworms 8 side plank rotations each side Weightlifting Shoulder Press (3×10) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP: 10 HR push-ups 15 Grasshoppers 20 Sit-ups Cash-Out Lateral Opener

  • Monday WOD{8/11/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 lap jog: 30 air squats 20 walking lunges Weightlifting Back Squat (3X10) Metcon Metcon (Time) 3 rounds for time: 20 Box Jumps (24/20) 20 Burpees 20 Toes 2 Bar * 15 minute cap Cash-Out Foam Roll Quads

  • LeanX{8/11/14}

    Main – LeanX View Public Whiteboard Warm-up ()

  • Nutrition Group Presentation #4

    Nutrition Presentation #4

  • Saturday WOD{8/09/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led down and back drills Weightlifting Bar work for Metcon Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#* 20 minute time cap Cash-Out Lax ball on Forearms

  • Friday WOD{8/08/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 2 minutes total in Wall Sit Weightlifting Front Squat (15 min to find 1RM) Metcon Metcon (Time) For Time: 50 Back Squat (Empty barbell) 30 Front Squat 10 OHS * Every time you drop the barbell you do 15 Double Unders * 15 minute cap […]

  • LeanX{8/08/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) coach led down & backs Weightlifting Goblet Squat (3x3x3x3x3 work into a heavy set of 3 ) Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up […]

  • Thursday WOD{8/07/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 rounds: :15 jumping jacks :15 air squats :15 mtn. climbers :15 jump squats Weightlifting Snatch Work Metcon Metcon (AMRAP – Rounds and Reps) 30 min AMRAP: 800m run 5 Power Snatches (95/65) 13 push-ups 9 Box jumps (24/20) Cash-Out Banded OH Distraction

  • Wednesday WOD{8/06/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3X: Empty Barbell: 10 Good Mornings 10 Stiff Legged DL 20 Air Squats Weightlifting Deadlift (15 min to find 1RM) Metcon Metcon (Time) For Time: Cash in: 20 DL (225/155) 5 rounds: 8 lateral burpees 16 Med Ball Sit-ups Cash out: 20 DL (225/155) * […]

  • LeanX{8/06/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 2 laps around building then dynmaic ROM drills Metcon Metcon (Time) 40-30-20-10 for time: single jump ropes air squats Weightlifting Seated DB Strict Press (5x4x3x2x1x1x1 working into a heavy single) Metcon Metcon (Time) 3 rounds for time: 200m run 10 db/kb thrusters 10 ring rows 10 […]

  • Tuesday WOD{8/05/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 2 X 10 inchworms 30 second plank Weightlifting Shoulder Press (15 min to find 1RM) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups* 15 min time cap Cash-Out LAX ball on shoulders

  • Monday WOD{8/04/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 1 X 20 Glute Activation Drills Weightlifting Back Squat (15 min to find 1RM) Metcon Metcon (Time) 21-15-9 reps for time: Power Clean(155,105) Wall Balls(20,14) * 12 min time cap Cash-Out 3 X 10 Ring Rows

  • LeanX{8/04/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 5min amrap: 10 pushups 10 jumping squats 10 situps 10 air squats Metcon Metcon (Time) 3 rounds for time: 10 kb/db snatch 10 T2B 10 box jumps/step-ups Metcon (Time) 10-9-8-7-6-5-4-3-2-1 for time: sit-ups plate GTOH Metcon (Time) 21-15-9 for time: walking lunges push press (kb/db) Cash-Out […]

  • Saturday WOD{8/02/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 2 minutes total in L-sit hold hanging from pull-up bar. Metcon Metcon (Time) For Time: Row 1K 150 DUBS 2 mile run *35 minute time cap Cash-Out Lax ball on calves

  • Friday WOD{8/01/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 30 second HS Holds against the wall 3 Wall Walks Skill 20 KB Turkish Get-ups AHAP. For quality not time Metcon Metcon (AMRAP – Reps) 7 minutes of burpees Rest 5 minutes then… Metcon (AMRAP – Reps) 5 minutes of Wall Balls Cash-Out […]

  • LeanX{8/01/14}

    Main – LeanX View Public Whiteboard Warm-up ()

  • Thursday WOD{7/31/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 8- ring rows and worming push-ups Skill EMOM for 10 minutes 6-10 Strict Push-ups 2-5 Strict Pull-ups Metcon Metcon (Time) 5 Rounds for time: 10 HSPU 30 Alt. Step-ups (30/24) * 10 min time cap Cash-Out Lateral Opener

  • Nutrition Group Presentation #3

    Nutrition Group Presentation #3

  • Wednesday WOD{7/30/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 jogs around the building Skill 3X 400m Farmer Carries with KB AHAP. Rest 3 minutes between Metcon Metcon (Time) For Time: 50 OH walking lunges with KB (53/35)- 1KB, switch arms as needed 40 DL with KB 30 AKBS 40 DL with KB 50 […]

  • LeanX{7/30/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 5 min AMRAP: 5 air squats 5 push-ups 5 sit-ups Metcon Metcon (Time) 3 rounds for time: 25m Burpee Broad Jumps 25 Goblet Squats Metcon (Time) For Time: 30 OH walking lunges with KB/DB – 1KB, switch arms as needed 20 AKBS 30 OH walking lunges […]

  • Tuesday WOD{7/29/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Quick ROM before positioning work Weightlifting Split Jerk Positioning Work Split Jerk (12 minutes to find a heavy single) Directly after you find your heavy single go straight into metcon. Metcon Metcon (Time) 400m run, rest 1 minute 400m carrying a plate (45-15), rest 2 […]

  • Monday WOD{7/28/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 10X inchworms 20 star jumps Skill Rope Climbs Metcon Metcon (Time) For Time: 200 Air Squats 150 Push-ups 100 V-ups * 10 rope climbs total during the WOD * 20 minute cap Cash-Out Barbell Quad Smash

  • LeanX{7/28/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 3 laps around building coach led down & backs Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 5 burpees 10 push press (kb or db) 15 T2B 20 single jump rope Metcon (Time) Partner WOD: For time: 200 air squats 150 HRPU 100 V-ups […]

  • Saturday WOD{7/26/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 400 m run coach led down and back drills Skill 3 X max effort T2B. Rest as needed in between sets. Metcon * Score for each metcon is slowest time of the 3 rounds Metcon (Time) 3 rounds: 2:00 to complete- AFAP (as fast as […]

  • LeanX{7/25/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 3 Laps around building Metcon Metcon (Time) Partner “Angie” For time: 100 Pullups 100 Pushups 100 Situps 100 Squats *partition as you like Metcon (AMRAP – Rounds and Reps) Death by: Burpees+American KBS+Goblet Squats Metcon (Time) 3x400m Runs As Fast as Possible *Rest 2 min between […]

  • Friday WOD{7/25/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 15 band pull aparts Weightlifting Push Press (Find a heavy set of 3) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 200 m run 5 Power Cleans (95/65) 8 Shoulder to OH Cash-Out 3 Sled Drags (90/45) down and back the […]

  • Thursday WOD{7/24/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 min AMRAP: 5 air squats 10 jumping jacks 5 sit-ups Skill Rowing Metcon Metcon (Time) Partner WOD! Each partner completes 100m, 150m and 200m as a relay. Then: as a team- 75 total wall balls to eachother and 75 sit-ups clapping hands at the […]

  • LeanX{7/23/14}

    Main – LeanX View Public Whiteboard Warm-up

  • Wednesday WOD{7/23/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) PVC Squat Clean and Split Jerk Grace Weightlifting Clean and Jerk (5X3 @ 80%) Metcon Metcon (Time) For Time: 15 C&J (135/95) 30 Pull-ups 80 Air Squats 30 Push-ups 15 C&J (135/95) * 20 minute cap Cash-Out 2 min per side in Table Stretch

  • Tuesday WOD{7/22/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Dynamic ROM Warm-up Weightlifting Snatch Positioning Work Metcon Metcon (Time) 3 rounds for time: 3 Power Snatches (115/75) 6 Burpees over the bar 3 Power Snatches 9 Thrusters 3 Power Snatches 6 Burpees over the bar *12 minute cap Cash-Out 3 X 1 minute hollow […]

  • Nutrition Presentation #2

    Nutrition Group Presentation #2

  • Monday WOD{7/21/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 400 m run 25 jumping jacks 20 air squats 15 jumping jacks 10 jump squats Weightlifting Back Squat (3X5 @ 85-90%) Metcon Metcon (AMRAP – Rounds) Partner Alt. EMOM X 16 Partner A: 5 Back Squat (~70%) Partner B: 15 KB swings ( 70/53) * […]

  • LeanX{7/21/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 3 laps Coach led down and backs Metcon Metcon (AMRAP – Rounds and Reps) 6min AMRAP: 150m Row 15 push press (kb or db) Metcon (Time) 3 RFT: 5 plate GTOH 10 OH plate lunges 15 situps Metcon (Time) 100 Goblet Squats for time: 3 Burpees […]

  • Saturday WOD{7/19/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 400 m run coach led down and back drills Weightlifting Snatch Practice for WOD Metcon Metcon (Time) 21-15-9-6-3 reps for time of: Power Snatch (95/65) Bar Facing Burpees * 15 minute cap Cash-Out LAX ball on Calves

  • LeanX{7/18/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP: 5 pullups (jumping or RR) 10 pushups 15 air squats Metcon (Time) For Time: 24 Snatches (alt db or kb) 20 Situps 16 Snatches 20 Situps 12 Snatches 20 Situps *15 time cap Metcon (AMRAP […]

  • Friday WOD{7/18/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 15 band pull aparts Weightlifting Split Jerk (75% X 3 80% X 3 85% X 3) Metcon Metcon (Time) 5 rounds for time: 3 strict press (95/65) 6 push press 9 push jerk * 12 min cap Cash-Out LAX ball on shoulders

  • Thursday WOD{7/17/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 rounds, 15 sec each: air squats mtn climbers jumping jacks jump squats Skill Pistols Metcon Metcon (AMRAP – Reps) “What Hips?” 1 minute each, max effort: 3 rounds: Pistols Box jumps T2B 1 minute rest Cash-Out 2 min per side in couch stretch

  • Wednesday WOD{7/16/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 X: 10 Air Squats 10 PVC Good mornings 10 PVC stiff legged DL Weightlifting Deadlift (5X5 @ 80-85%) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 3 Deadlifts (225/155) 6 strict pull-ups 9 strict Push-ups * 10 Mountain climbers at the top […]

  • LeanX{7/16/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 3 laps around building coach led down & backs Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 for time: Push press (kb or db) Lateral jumps over kb (both feet leave floor at same time or can scale to a step over) Metcon (AMRAP – Rounds) 10min EMOM: 1 wall […]

  • Tuesday WOD{7/15/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 minutes of Jump Rope Weightlifting Clean Positioning Work Metcon Metcon (Time) 5 rounds for time: 5 Power Cleans (135/95) 8 front squat 15 wall balls * 18 minute cap Cash-Out 50 slow ab mat sit-ups

  • Monday WOD{7/14/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 minute Amrap: 5 jump squats 10 OHS with PVC Then foam roll T-Spine Weightlifting Overhead Squat (5X5 at 75-85%) Metcon Metcon (Time) 8 rounds for time: 200 m run 8 OHS (95/65) * 12 minute cap Cash-Out Foam Roll hip flexors

  • LeanX{7/14/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: :15 jumping jacks :15 air squats :15 mtn climbers :15 jump squats Metcon Metcon (Time) 4 rounds for time: 200m run 20 OH walking lunges (w/plate) *10min cap Metcon (Time) Partner WOD For time: 100 Box Jumps (one partner works while the other holds […]

  • Saturday WOD{7/12/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 minutes of Jump Rope Weightlifting Push Jerk (5X3 @ 85%) Metcon Metcon (Time) 3 rounds for time: 20 Burpees 800 m run * 20 minute cap Cash-Out LAX ball on Calves

  • LeanX{7/11/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 3 laps around building Metcon Metcon (No Measure) Deck of Cards Metcon (Time) For Time: “LeanX Filthy Fifty” 50 box jumps 50 jumping pullups 50 AKBS 50 walking lunges 50 knees to elbows 50 push press (kb/db) 50 back extensions (on mat) 50 wall balls 50 […]

  • Friday WOD{7/11/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) PVC Squat Clean and Jerk “Grace” Weightlifting 1 Clean, 1 Hang Clean (5X1 ~ 85%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP: 3 Clean and Jerks ( 135/95) 6 Russian KB Swings (70/53) 9 KB SDHP Cash-Out 3 X 1 minute Plank […]

  • Thursday WOD{7/10/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 laps around the building 20 Ring rows Skill Pull-ups: kipping, butterfly, hand care discussion Metcon Alt EMOM X 10 Odd- 8-12 pull-ups Even- 7-10 Strict Push-ups Metcon (AMRAP – Reps) Total number of pull-ups completed. Metcon (AMRAP – Reps) Total number of pushups completed. […]

  • LeanX{7/09/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Row Dynamic ROM Metcon Metcon (Time) 3 rounds for time: 10 Burpees 200m Run Metcon (Time) For Time: 100 Situps *5 jumping squats EMOM *6min cap 4min rest then… Metcon (Time) For Time: 50 Wall Balls *Every time you drop the ball you run 1 […]

  • Wednesday WOD{7/09/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 30-20-30 Air Squats Roll Backs OHS with PVS Weightlifting 1 Snatch + 1 Hang Snatch (5 X 1 ~ 85%) Metcon Metcon (Time) For Time: 60 Double Unders 40 Back Squats (75/55) 20 Hang Snatches 10 Bar Facing Burpees over barbell * 17 minute cap […]

  • Tuesday WOD{7/08/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 10 X inchworms Dynamic shoulder ROM Skill HSPU Skill Work Metcon Metcon (AMRAP – Rounds and Reps) 3 minute AMRAP: 3 HSPU 5 Jump Squats Rest 1 minute then.. Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP: 3 HSPU 6 Jumping Lunges Rest 1 […]

  • LeanX{7/07/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach led down & backs go over movements for A&B Metcon Metcon (AMRAP – Rounds and Reps) Death by: Burpee Box Jumps Metcon (AMRAP – Rounds and Reps) Death by: Situp + HRPU + Squat Metcon (AMRAP – Rounds and Reps) Partner WOD: 12min AMRAP: 1 […]

  • Monday WOD{7/07/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 2 rounds: 30 seconds Air Squats 30 second plank hold 30 second walking lunges 30 second jumping jacks Weightlifting Front Squat (5X5 at 75-85%) Metcon Metcon (Time) 3 rounds for time: 12 Power Cleans (115/75) 10 Front Squats 8 Deadlifts * 15 minute cap Cash-Out […]

  • Saturday WOD{7/05/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 1 minute rowing. Weightlifting Snatch (5X3 ~ 80%) Metcon Metcon (AMRAP – Reps) Tabata: (8 rounds of each before moving on, only 20 sec between exercises) -HR push-ups -Jumping Lunges -Thrusters (empty Barbell) -Single leg lateral jumps over barbell (switch legs each time) […]

  • Thursday WOD{7/03/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 15 Band Pull Aparts Skill Handstand walking Metcon Metcon (Time) 3 rounds for time: 20 DUBS 20 T2B 20 AKBS (53/35) * 10 minute cap Cash-Out LAX ball on forearms

  • Wednesday WOD{7/02/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 min AMRAP: 5 air squats 10 jumping jacks 5 sit-ups Weightlifting Clean and Jerk (5X3 ~ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 2 Minute AMRAP: 2 burpees 5 air squats rest 1 minute.. Metcon (AMRAP – Rounds and Reps) 2 Minute AMRAP: […]

  • LeanX{7/02/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Row “thunderstruck burpees” Metcon Metcon (Time) 21-15-9 for time: db/kb push press kb deadlift Metcon (AMRAP – Rounds and Reps) 8min ladder: 2 T2B 2 goblet squats (heavy) 4,4,6,6,8,8, and so on… *inc by 2 each round Metcon (AMRAP – Reps) Tabatas: Jumping Pullups rest […]

  • Tuesday WOD{7/01/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3X: 10 HR pushups 10 ring rows Skill Muscle-ups bar muscle-ups/ low ring practice and fun Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#(scale to C2B pull-ups or pull-ups and ring dips X2) *15 min time cap Cash-Out LAX ball on shoulders

  • Monday WOD{6/30/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 jogs around the building Coach led down and back drills Skill Wall Ball Efficiency Drills Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes 400 m run 12 Wall Balls (20/14) 15 HR push-ups Cash-Out Foam Roll legs

  • LeanX{6/30/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 3 laps around building movement warm up for A&B Metcon Metcon (AMRAP – Rounds and Reps) 8min AMRAP: 400m Run 10 wall balls 10 HRPU Metcon (Time) 9-7-5 Ring Rows (elevated w/box-difficult) DB snatches (heavy w/good form) *12min cap Metcon (AMRAP – Rounds and Reps) 6min […]

  • Saturday WOD{6/28/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led Down and back Drills Metcon Metcon (AMRAP – Reps) 6 rounds of: 1 minute of rowing (cal) 1 minute of grasshoppers 1 minute of jump squats 1 minute of rest * socre is total amount of reps altogether Cash-Out Foam Roll whatever is […]

  • Friday WOD{6/27/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X: 5 inchworms 10 push-ups 15 sit-ups Weightlifting Shoulder Press (5X5 Build up to a heavy set of 5. ) Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP: 10 Push Press (115/75) 20 Pull ups Cash-Out 3 X 1 minute plank holds

  • LeanX {6/27/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 4min 15sec each: jumping jacks squats mountain climbers jumping lunges (slow) Metcon Metcon (AMRAP – Rounds and Reps) 7min AMRAP: 5 burpees 10 mountain climbers 15 jumping lunges Metcon (Time) 4 rounds for time: 200m run 15 hrpu 10 RR 5 db push press (heavy) *1min […]

  • Thursday WOD{6/26/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 50 Jumping jacks- then right into skill. Skill Running Drills! Metcon Metcon (Time) Running! 4 X 800 m runs. 3 minutes rest in-between. * 35 minute cap. * Score is slowest 800m time. Cash-Out 2 minutes per side calf stretch on rig

  • Wednesday WOD{6/25/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 30-20-30 Air Squats Roll Backs PVC deadlifts Weightlifting Deadlift (5 X 5 – work up to a heavy set of 5. ) Metcon Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP: 8 deadlifts (185/115) 8 burpees Cash-Out 3 X 10, single arm KB presses

  • LeanX {6/25/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) coach led down & backs -then- movements for part B/C setup & warm-up Metcon Metcon (Time) 4X400m Runs rest 3min between each *score is slowest 400m Metcon (AMRAP – Rounds and Reps) 8 min AMRAP: 10 db/kb push press 20 jumping pullups Metcon (Time) 10-8-6-4-2 for […]

  • Tuesday WOD{6/24/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Dynamic ROM run through Skill Jump Rope! Single / double / triple unders Metcon Metcon (Time) For time: 10 front squats (155/105) 50 double unders 8 front squats 40 double unders 6 front squats 30 double unders 4 front squats 20 double unders 2 front […]

  • Monday WOD{6/23/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X down and back Monster Walks Weightlifting Back Squat (5×5 at 75-85%) Metcon Metcon (AMRAP – Rounds) Alt. EMOM for 12 Mins: odd:10 Hr push-ups and 10 air squats even:15 WallBalls (20/14) Cash-Out LAX ball on shoulders

  • Saturday WOD{6/21/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led down and back drills Metcon Metcon (Time) Cash in: 1 mile run With a continuous clock 5 rounds: 10 pull-ups 10 HSPU * 10 Air Squats EMOM * Score is total time * 30 minute cap Cash-Out Barbell Smash Quads

  • Friday WOD{6/20/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 15 Band Pull Aparts Weightlifting 1 Full Clean + 1 Mid Hang clean + 1 Jerk (5 sets of the complex) Metcon Metcon (AMRAP – Reps) 15 Minute AMRAP: 200m Run 3 Clean and Jerks 135#/95# 200m Run 6 Clean and Jerks 135/95# […]

  • LeanX {6/20/14}

    Main – LeanX View Public Whiteboard

  • Thursday WOD{6/19/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 minute jump rope drills Skill Box Jumps- Proper jumping/landing technique, rebounding, height, etc. Metcon Metcon (Time) Partner WOD! Complete for time: 100 Box Jumps- 1 partner works while other holds a wall sit 80 T2B- 1 partner works while other hangs from pull-up bar […]

  • Wednesday WOD{6/18/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 400m run 15 burpees Snatch Positioning work Weightlifting 1 Snatch + 1 Hang Snatch (5 sets of the complex) Metcon Metcon (Time) 3 rounds for time: 15 Hang Snatches (75/55) 15 HR push-ups 15 Thrusters (75/55) * 15 minute cap Cash-Out 3 X 1 minute […]

  • LeanX {6/18/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 4min amrap: 5 box jumps 5 push-ups 5 sit-ups 5 air squats Metcon Metcon (Time) For time: 50 box jumps *EMOM 3 burpees -rest 5min then- Metcon (Time) For time: 50 HR Push-ups *EMOM 5 air squats Metcon (Time) 21-15-9 reps for time: Jumping Pull-ups Wall […]

  • Tuesday WOD{6/17/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3X: 5 inchworms 20 jump squats Dynamic shoulder ROM Skill Ring Dips- Proper position, kipping, butterfly kipping Metcon Metcon (Time) For time: 15 Deadlifts 225#/135# 5 Muscle Ups (X2 on Ring Dips and C2B pull-ups) 10 Deadlifts 10 Muscle Ups 5 Deadlifts 15 Muscle Ups […]

  • Monday WOD{6/16/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 1 X 20 Glute Activation Drills Weightlifting Overhead Squat (5X5 at 65-85%) Metcon Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP: 8 OHS (95/65) 6 HSPU 4 Burpees * rest 3 minutes REPEAT Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP: 8 OHS […]

  • LeanX {6/16/14}

    Main – LeanX View Public Whiteboard Warm-up (No Measure) 3 Laps around bldg Warmup w/ movements for B Metcon Metcon (AMRAP – Rounds and Reps) 6min AMRAP of: 6 STOH (moderate DBs or KBs) 6 Goblet Squats (heavy KB) 6 Burpees over KB Metcon (Time) 3 Rounds for time: 200m run 30 RKBS Metcon (AMRAP […]

  • Friday WOD{6/13/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Double Under Practice Weightlifting Clean and Jerk (5 X 2 ~85%) Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 5 clean and Jerks (135/95) 10 ring dips 15 Double Unders Cash-Out 3 X 1 minute L-hold on Pull-up bar

  • Thursday WOD{6/12/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 rounds: 15 air squats 10 V-ups 20 Jumping jacks Skill Toes 2 Bar practice Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Toes-2-Bar Wall Balls (20/14) Burpees to Pull-up Bar * 15 minute cap Cash-Out 2 minutes per side in table stretch

  • Wednesday WOD{6/11/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 15 Band Pull Aparts Weightlifting Snatch (5 X 2 ~ 85% ) Metcon Metcon (Time) For Time: 21 Snatches (115/75) 20 Sit-ups 15 Snatches 20 sit-ups 9 Snatches 20 sit-ups * 12 minute time cap Cash-Out 3 X 10, STRICT Push-ups

  • Tuesday WOD{6/10/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 1 minute of rowing Skill Rope Climb Practice Metcon Metcon (Time) For Time: 100 Box Jumps 100 AKBS 10 Rope Climbs * Partition the reps however you want * 15 minute time cap Cash-Out Lateral opener. 2 minutes per side

  • Monday WOD{6/09/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X down and back “Monster Walks” Weightlifting Front Squat (5X5 Roughly ~ 65-85%) Metcon Metcon (Time) For time: 25 Back Squats (185/125) 20 HRPUs 25 Front Squats (135 / 95) 20 HRPUs 25 OHS ( 95 / 65) 20 HRPUs *12 minute time cap […]

  • Saturday WOD{6/07/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach Led down and back drills Metcon Metcon (AMRAP – Rounds and Reps) 30 min AMRAP 10 burpees 20 push press (95/65) 30 sit ups 40 doube unders Cash-Out Banded OH Distraction

  • Friday WOD{6/06/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 min AMRAP: 5 air squats 5 push-ups 5 sit-ups Weightlifting Clean and Jerk (5X3 ~75%) Metcon Metcon (AMRAP – Reps) 5 rounds: 1 minute AKBS (53/35) 1 minute Goblet squats 1 minute KB Deadlifts 1 minute rest Cash-Out Foam Roll low back

  • Thursday WOD{6/05/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Run 400 m, 3 rounds : 10 air squats 15 jumping jacks 10 sit-ups Skill Kipping/ Butterfly Pull-ups Metcon Metcon (Time) 3 rounds for time: 20 pull-ups 20 HR push-ups 200 m run * 13 minute cap Cash-Out 50 Hollow Rocks, not for time

  • Wednesday WOD{6/04/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 minutes Jump-rope warm-up Weightlifting Snatch (5 X 3 ~ 75% ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 10 Box Jumps 15 V-ups Cash-Out 2 minutes per side in couch stretch

  • Tuesday WOD{6/03/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 5 inchworms 8 side plank rotations each side Skill Handstand Push-ups- Kipping if possible Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups* 15 minute cap Cash-Out Lax Ball on shoulders

  • Monday WOD{6/02/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 rounds: :15 jumping jacks :15 air squats :15 mtn. climbers :15 jump squats Weightlifting Back Squat (5×5 at 65-85%) Metcon Metcon (AMRAP – Rounds) EMOM for 15 mins: 4 cleans (155/115) 5 burpees Cash-Out 2 X 400m sprints * 2 minutes rest in between

  • Saturday WOD{5/31/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 X 200m rows *rest while partner completes Weightlifting Back Squat (12 Minutes to work up to heavy single) Metcon Metcon (Time) 3 rounds for time: 400m Run 10 Deadlifts 255#/165# 15 HSPU * 20 minute time cap Cash-Out Lax ball shoulders

  • Friday WOD{5/30/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 min AMRAP: 5 air squats 5 push-ups 5 sit-ups Weightlifting Clean and Jerk (12 Minutes to work up to heavy single) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips*12 Minute Time Cap Cash-Out 4 X 30 second Hollow rocks

  • Thursday WOD{5/29/14}

    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 (12 Minutes to work up to heavy single) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#*8 minute time cap Cash-Out Foam Roll T-Spine

  • Wednesday WOD{5/28/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3X: 20 Jumping Jacks 10 walking Lunges Split Jerk Skill Work Weightlifting Split Jerk (12 Minutes to work up to heavy single) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups*15 minute time cap Cash-Out Foam […]

  • Tuesday WOD{5/27/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 30-20-30 Air Squats Sit-2-Stands PVC Front Squats Weightlifting Front Squat (12min to work into a heavy single) Metcon Metcon (Time) 3 rounds for time: 15 front squats (115/75) 20 lateral burpees over the bar * 18 min cap” Cash-Out 3X 1 minute plank holds

  • Monday WOD{5/26/14}

    Main – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) “21 Guns” 21 minute AMRAP: 400 meter run 21 pushups 21 box jumps (24”/20”) 15 burpees 9 pull-ups

  • Saturday WOD{5/24/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Dynamic ROM -then- Practice WOD Movements Metcon Murph (Time) 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. Cash-Out Foam Roll low back

  • Friday WOD{5/23/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 30-20-30 Air Squats sit-2-stands OHS with PVC Weightlifting Clean and Jerk (5 x 1 (~80-90%)) Metcon Metcon (Time) 5 rounds for time: 10 Push Presses (95.65) 10 Front Squats (same bar) 10 Hang Cleans (same bar) *6 lateral jumps over the bar EMOM, starting with […]

  • Thursday WOD{5/22/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 minute AMRAP: 10 jumping jacks 10 mountain climbers 5 air squats Weightlifting Overhead Squat (4 X 2 (85-95%)) Metcon Metcon (Time) 3 Rds for time: 400m Run 20 Wall Balls 25 RKBS (70, 53) *15min cap Cash-Out Couch Stretch, 2 min per side

  • Wednesday WOD{5/21/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Shoulder Circles: small circles, big circles, front and backwards, alternating, etc. Then Split Jerk Technique drills. Weightlifting Split Jerk (8 X 1 (70-80%)) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 8 Toes to Bar 10 burpees 1 rope climb Cash-Out LAX Ball […]

  • Tuesday WOD{5/20/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 rounds: 20 squats to med ball 10 med ball Sit-ups Weightlifting Front Squat (4 x 2 (90-95%)) Metcon Metcon (Time) 3 rounds for time: 15 thrusters (95/65) 30 Deadlifts (same bar) 45 Double Unders *15 minute cap Cash-Out 3 X 10 Kneeling single arm […]

  • Saturday WOD{5/17/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 1 X 20 glute activation drills Weightlifting Pause Back Squat (5 x 2 (70-80%)) Metcon Metcon (Time) Teams of 2: 1 mile run 100 Burpee pull-ups *Can partition the work however they want *18 minute cap

  • Friday WOD{5/16/14}

    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 Clean and Jerk (5 x 2 (~75-85%)) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Cash-Out 3 rounds: 1 minute max effort rowing

  • Thursday WOD{5/15/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 30-20-30 Air Squats, Roll backs, OHS Squats Weightlifting Overhead Squat (5 X 3 Start at 65% work up to heavy set of 3) Metcon Metcon (Time) For time: 800 m run 50 box jumps, 24 / 20 in. 50 wall-ball shots, 20 / 14 lb. […]

  • Wednesday WOD{5/14/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 10 Half kneeling chops Weightlifting Push Jerk (75% x 3 x 2, 80% x 2) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Med Ball Cleans(20,14) Sit-ups Jumping lunges (each leg) *15 minute cap Cash-Out Barbell Hamstring Smash

  • Tuesday WOD{5/13/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 rounds: :15 jumping jacks :15 air squats :15 mtn. climbers :15 jump squats Weightlifting Front Squat (5 x 2 Work up to heavy at 85-95%) Metcon Metcon (Time) Regional Event 3: Nasty Girls V2 3 rounds for time of: 50 one-legged squats, alternating 7 […]

  • Monday WOD{5/12/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 rounds: 20 Jumping jacks 10 PVC OHS Weightlifting Snatch (5 x 2 (~75-85%)) Metcon Metcon (Time) 2 rounds for time: 30 AKBS (53/35) 30 burpees over KB *rest 2 minutes between rounds *12 minute time cap (including rest) Cash-Out Foam roll T-spine

  • Saturday WOD{5/10/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach Led Down and Backs Weightlifting Pause Back Squat (4 x 3 * 3 second pause at bottom, working up in we) Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP: 8 burpees 12 air squats Rest 3 minutes then.. Metcon (AMRAP – Rounds […]

  • Friday WOD{5/09/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) PVC Grace Weightlifting Clean and Jerk (5 x 3 (~70-80%)) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD: 12 min AMRAP of: 20 Bumper Plate Sit-ups (25/15) 15 thrusters (115/75) *1 partner working through metcon, while other partner is rowing. Partners must switch every […]

  • Thursday WOD{5/08/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 30-20-30 Air Squats Roll Backs PVC OHS Weightlifting Overhead Squat (5 X 5 Start at 65% work up to heavy set of 5 (arou) Metcon Metcon (Time) Regional Event 7: For Time: 64 pull-ups 8 OHS (205/135) *12 minute cap Cash-Out 800m jog as a […]

  • Wednesday WOD{5/07/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 X 200m rows *rest while partner completes Weightlifting Push Jerk (5 X 2 (75%)) Metcon Metcon (Time) 5 Rounds For time: 400 m run 15 Lateral Box/plate jumps (24/20) 20 Jumping lunges (total) *15 minute cap Cash-Out Banded OH distraction Banded bully (shoulder rotation […]

  • Tuesday WOD{5/06/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 min AMRAP: 5 air squats 5 push-ups 5 sit-ups Weightlifting Front Squat (5 x 3 Start at 65% work up to heavy set of 3 ( ar) Metcon Metcon (Time) Regional Event 4: 21-15-9-6-3 Strict HSPU Front Squats (195/125) Burpees over the bar * […]

  • Monday WOD{5/05/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 400 m run: 3 rounds 10 Snatch Blances PVC 10 Snatch Deads PVC Weightlifting Snatch (5 x 3 (~70-80%)) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 3 Power Snatches (95/65) 6 T2B 9 Box Jumps (24/20) Cash-Out T-spine Foam Roll

  • Saturday WOD{5/03/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 7 min EMOM: 15 jumping jacks 5 jump squats Weightlifting Back Squat (Work up to a Heavy Single) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 1 rope climb 50 air squats 30 sit-ups 10 Ring Dips Cash-Out 2 minutes couch stretch

  • Friday WOD{5/02/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 20 PVC Pass Throughs 20 PVC Good mornings 20 PVC Deadlifs 20 PVC Presses Weightlifting Clean and Jerk (80% x 1, 85% x 1, 90% x 1, and 1RM) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Cash-Out 8 rounds tabata: HR push-ups

  • Thursday WOD{5/01/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 rounds of “Rowling” Weightlifting Overhead Squat (5 X 1 (Work up to a 1RM)) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Cash-Out Foam Roll T-Spine

  • Wednesday WOD{4/30/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 minutes of Jump rope drills Weightlifting Snatch (80% x 1 , 85% x 1, 90% x 1, and 1RM) Metcon Metcon (Time) 4 rounds for time: 10 bumper plate burpees 20 wall balls (20/14) 30 double unders *10 minute cap Cash-Out 20 TGU- not […]

  • Tuesday WOD{4/29/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 rounds: :15 jumping jacks :15 air squats :15 mtn. climbers :15 jump squats Weightlifting Front Squat (5×1 (Work up to a 1RM)) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Cash-Out Foam Roll legs. All of them.

  • Monday WOD{4/28/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led down backs Prep for Metcon Metcon Metcon (AMRAP – Reps) Marks B-Day WOD “#HAM Challenge” With a partner complete as many bear complexes as possible in 30 minutes. *Mod/Heavy Weight *Alternate. Partner 2 cannot go until partner 1 successfully completes the complex Cash-Out […]

  • Friday WOD{4/25/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3×10 of half kneeling chops Weightlifting Clean and Jerk (5 x 1 (~80-90%)) Clean Pull (4 x 2 (105-110%)) Metcon Metcon (Time) 4 rounds for time: 5 HSPU 10 AKBS (53.70) 15 Grasshoppers ( left + right =1) immediately after- complete 20 muscle-ups (30 ring […]

  • Thursday WOD{4/24/14}

    Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Run 400 m, 3 rounds : 10 air squats 15 jumping jacks 10 sit-ups Mobility Test: Shoulder External Rotation Weightlifting Overhead Squat (4 X 2 (85-95%)) Metcon Metcon (Time) For Time: 30-20-10 Front Squat (95/135) Pull-ups *15 minute Cap Cash-Out 3 X 500 m row […]

  • 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

  • Monday WOD {6/17/13}

    WarmHeavy Day Prep Skill Front Squat WODPause Front Squats3-3-3-3-3-3-3 Cash-OutHollow Rock/Superman Drills

  • Sunday WOD {6/16/13}

    Rest

  • Saturday WOD {6/15/13}

    WarmHeavy Day Prep SkillDeadlift, Bench, Cleans WOD“Linda”For time:10-9-8-7-6-5-4-3-2-1Deadlift (1.5 BW)Bench Press (1 BW)Clean (.75 BW) Cash-OutFoam Roll Back – 2minLAX Ball Shoulder – 2min per

  • Friday WOD {6/14/13}

    WarmCoach’s Choice SkillWOD Wars Format WODWOD Wars Cash-OutFoam Roll/Mobility – Athlete’s Choice”  

  • Thursday WOD {6/13/13}

    WarmCatalyst Warmup SkillPower Clean + Push Press WODPower Clean + Push Press2-2-2-2-2-2-2 Cash-OutBox Jump tabata (20)HRPU tabata *”Linda” is the benchmark WOD this Saturday. Because each athlete will need 3 barbells, classes will be turned into heats, and heats will start every 30 minutes. Use the MindBody online scheduler to signup for a heat. Also, […]

  • Wednesday WOD {6/12/13}

    Warm/SkillMovement Stds, Practice Movements WOD100 DU’s90 Sit-ups80 Squats70 Pull-ups60 Wall Balls (20, 14)50 OH Walking Lunges (45, 25)40 KB Swings (35, 25)30 T2B20 HSPUs10 Burpees Cash-OutBox Shoulder Mob’ – 2minFoam Roll – 4min

  • Tuesday WOD {6/11/13}

    Warm3 Rds of:Run 1 lap6 Sit-to-Stands9 Jumping Squats12 Push-ups SkillRing Dips WOD500m Row Buy-in3 Rds of15 Deadlifts (225, 155)15 Ring Dips500m Row Cash-out Cash-OutGlute Ham Bridges – 3×10

  • Monday WOD {6/10/13}

    WarmOHS Prep SkillOHS WODOHS 5-5-3-3-1-1-1 Cash-Out4x Strict Pull-ups to Failure – 90sec rest

  • Sunday WOD {6/9/13}

    Rest

  • Saturday WOD {6/8/13}

    WarmHeavy Day Prep SkillHow to attack WOD WODCF TotalEstablish 1RM in this order:Back SquatStrict PressDeadlift*score is total combined weight Cash-OutAthlete’s Choice Mobility

  • Friday WOD {6/7/13}

    WarmCoach’s Choice SkillDU Progressions WOD“Flight Simulator”Unbroken Double-Unders:5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5*Set must restart everytime DUs are broken. Cash-OutCalf/Ankle Mobility **Reminder – Specialty classes start this Saturday at 10:30am. Use the MindBody scheduler to signup.** 

  • Thursday WOD {6/6/13}

    WarmSpealler Warm-up SkillGTOH WOD5 Rounds of: 3 GTOH (155, 105)6 Box Jumps (30, 24)9 Burpees Cash-Out4×10 Good Mornings

  • Wednesday WOD {6/5/13}

    WarmStation Warmup SkillHow to attack WOD WOD4 Rounds of: Run 400m1 min rest20 push-ups20 sit-ups20 squats1min rest Cash-OutBanded Ankle + Hip Flexion w/ PVC – 2 min per leg   *Reminder – Specialty Classes start this Saturday at 10:30am. This week’s is Overhead Squat. Signup on the MindBody scheduler. 

  • Tuesday WOD {6/4/13}

    WarmCoach’s Choice SkillTGUs WOD10 Min EMOM:2 TGUs (1/arm)*score is max weight Cash-Out3x Max UB KB Swings (American, 53, 35)

  • Travel and Road WODs

    Traveling for work or for pleasure? We’ve compiled 20+ CrossFit WODs to keep you busy for weeks on the road. *Distances can all be relative (e.g. 1 pace = approx’ 1 meter). *Use objects in as many ways as creativity will allow. Road WOD 1 For time: 100 Burpees Road WOD 2 For time: Run […]

  • Monday WOD {6/3/13}

    WarmWrist/Front Rack/Hip Mob’ SkillSquat Cleans/Rope Climbs WOD4 Rounds for time of:2 Rope Ascents (15′)1 Lap Around Bldg4 Squat Cleans (225, 135)1 Lap Around Bldg Cash-OutFoam Roll Lats

  • 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 […]