Blog/WOD

106 posts

Workout Of The Day

10222019
Friday Night Lights 10/11-11/8. Join us for the Open workouts, heats running 4p-6:30p. Come get the workout in, and cheer everyone on!
Warm-up
Warm-up
SHOULDER PREP

2 rounds
10 kip swings
10 pvc pass through
3 wall walks

general warm up
2 rounds
10 squat snatch (bar)
10 bar facing burpees

movment prep
3 muscle snatch
3 high hang pw snatch
3 sn balance
Strength
Squat Snatch (5x3 @ 70-75%)
Metcon
Metcon (4 Rounds for reps)
every 6 minutes for 4 rounds
60 double unders
30 s-arm db hang clean and jerk 50/35
3 rope climbs
rest remainder
4 min cap each round

Workout of The Day

10222019
Friday Night Lights 10/11-11/8. Join us for the Open workouts, heats running 4p-6:30p. Come get the workout in, and cheer everyone on!

Warm-up
Warm-up
SHOULDER PREP

2 rounds
10 kip swings
10 pvc pass through
3 wall walks

general warm up
2 rounds
10 squat snatch (bar)
10 bar facing burpees

movment prep
3 muscle snatch
3 high hang pw snatch
3 sn balance

Strength
Squat Snatch (5×3 @ 70-75%)

Metcon
Metcon (4 Rounds for reps)
every 6 minutes for 4 rounds
60 double unders
30 s-arm db hang clean and jerk 50/35
3 rope climbs
rest remainder
4 min cap each round

Workout of The Day

10212019
Friday Night Lights 10/11-11/8. Join us for the Open workouts, heats running 4p-6:30p. Come get the workout in, and cheer everyone on!

Warm-up
Warm-up
Straight Through
25 Empty Bar Thrusters
100 Double Unders
:60 Hanging Knee Raise Hold
25 Empty Bar Thrusters

Strength
Push Jerk (4×6 @ 70% )

Metcon
Metcon (Time)
4 Rounds
6 Muscle Ups
24 Power Snatch 75/55lbs
40/30 cal bike
Rest 2:00
18 Minute Cap

Workout of The Day

crossfit open 20.2
Friday Night Lights 10/11-11/8. Join us for the Open workouts, heats running 4p-6:30p. Come get the workout in, and cheer everyone on!

Warm-up
Warm-up
General warm up
2 rounds
15 deadbugs
15/9 cal bike
10 goblet squats

Toes to bar warm up
3×3 kip swings
3×3 kipping knee raises
1×5 toes to bar

Primer
3 rounds
row 250
8 DB push press
8 box jumps

Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells

Workout of The Day

10172019

Warm-up
Warm-up
1 min trap smash ea
1 min quad smash ea
1 min couch stretch ea
1 min pec strtch
Warm-up
3 Steady Rounds
7 Strict Chest to Bar Pull Ups
15 Russian KB Swings 53/35lbs
50′ HS Walk

Strength
Power Snatch (10×1 @ 80%)
Power Snatch
EMOM for 10 Minutes
1 Rep @ 80%
These reps should be clean, snappy, and easy. We’re just priming you to move fast and well, so don’t creep up in weight. Get it done and move on.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
30 Double Unders
15 Toes To Bar
10 Deadlift 155/105lbs

*More Options
Fewer Toes to Bar
Lighter Barbell

Flush
n (Calories)
for calories

30-50 minutes on the bike/rower at a comfortable pace. Put on headphones with relaxing music and become lost in thought. Keep to yourself for the duration.

Workout of The Day

10152019

Strength
Squat Clean (8×2 @80%)
Squat Clean
8×2 @ 80%
Drop and Reset
Rest as needed

Metcon
Metcon (Time)
15-12-9-12-15
Overhead Squats 105/70lbs
Pull Ups
Calorie Row
12 Minute Cap

Rig Work
Metcon (Time)
Every 7:00 For 21:00
Run 1200m
Max Clean and Jerks 135/95lbs
No Rest

Workout of The Day

10142019

Warm-up
Warm-up
3 Steady Rounds
12/8 Calorie AAB
5-10 Strict Pull Ups
15 Goblet Squats 50/35lbs

Strength
Push Jerk (4×6@70%)
Push Jerk
4×6 @ 70%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Minutes
Climb The Ladder
5/4 Calorie Row
5 Wallballs 20/14lbs
10/8 Calorie Row
10 Wallballs 20/14lbs
15/12 Calorie Row
15 Wallballs 20/14lbs
Continue adding 5/4 Calories and 5 Wallballs each round for 14 minutes.

Rig Work
Metcon (Time)
3 Rounds
7 Devils Press 50/35s
20 Box Jump Overs 24/20″
50′ DB Front Rack Lunges 50/35s
(25′ Out and Back)
Rest 2:00
16 Minute Cap

*More Options
Lighter DBs
Slight reduction in box jump reps

Workout of The Day

10102019

Warm-up
Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
10/7 Calories bike
10 Power Clean 115/75lbs
10 HSPU

Metcon (Calories)
Flush !!!

15 min Machine of your choice