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WOD

042118 – Run Isabel Run

April 21, 2018
042118 - Run Isabel Run
Metcon
Metcon (AMRAP - Reps)
WOD 1 – RUN ISABEL RUN!
10 Min CAP
Partner A - Run 300m
Partner B - 15 Snatches (135/95)
Switch when each partner competes their movements

*Score - Total Snatches Completed

Wolverine 042018

April 20, 2018
Wolverine 042018
Warm-up
3 Rounds
100m Row
5 Ring Rows
5 Push Ups
Metcon
500m Row (Time)
Max Effort 500m Row
Metcon
Metcon (Time)
5 Rounds
200m Run
10 Ring Dips
10 Pull Ups

Beast 041918

April 19, 2018
Beast 041918
Warm-up
Pedal 2-3 minutes
Then,
3 Rounds
10 Empty Bar Front Squats
10 Empty Bar Push Jerks
Weightlifting
Push Jerk (8 EMOM 1 reps @ 90%)
Metcon
Metcon (AMRAP - Reps)
8 AMRAP
15 Thrusters (115/75)
15 Thrusters (135/95)
ME Thrusters (155/105)

Magneto 041818

April 18, 2018
Magneto 041818
Warm-up
4 Rounds
15 Jumping Jacks
10 Light KB C&J (5 each)
5 Box Step Ups
Metcon
Metcon (AMRAP - Reps)
Death By 10m Shuttle Run
*Score is total runs
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
10 Burpee Box Jumps (24/20)
30 DU
10 KB C&J (5 each) (53/35)
Metcon

Gambit 041718

April 17, 2018
Gambit 041718
Warm-up
3 Rounds
200m Run
10 Empty Bar Hang Snatch
10 Empty Bar Front Squats
Weightlifting
Front Squat (6 Rounds 2 reps @90% every 1:30)
Front Squat (6 Rounds 2 reps @90% every 1:30)
Metcon
Metcon (Time)
3 Rounds
800m Run
10 Snatches (115/75)

Deadpool 041618

April 16, 2018
Deadpool 041618
Warm-up
Pedal 2-3 minutes
Then,
3 Rounds
4 Ring Rows
4 Handstand Kick Ups
8 Lunges
Metcon
Metcon (Calories)
2:00 Max Effort Air Bike (Xebex)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 AMRAP
6 Chest To Bar
12 HSPU
24 Lunges

Nancy 041418

April 14, 2018
Nancy 041418
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Everybody Wants It 041318

April 13, 2018
Everybody Wants It 041318
Warm-up
4 Rounds
15 Jumping Jacks
10 Air Squats
5 Empty Bar Hang Cleans
Weightlifting
Hang Power Clean (15 Minutes to Establish 3RM)
Metcon
Metcon (AMRAP - Rounds and Reps)
10 AMRAP
30 DU
10 Bar Facing Burpees
10 Hang Power Cleans (135/95)

Anybody Seen It? 041218

April 12, 2018
Anybody Seen It? 041218
Warm-up
3 Rounds
10 Light KB Swings
8 Step Ups
6 Push Ups
Weightlifting
Bench Press (15 Minutes to complete 6 sets of 3 @ 85%)
Metcon
Metcon (Time)
10-20-30
Box Jump Over (24/20)
KB Swings (70/53)

Somebody Has It 041118

April 11, 2018
Somebody Has It 041118
Warm-up
4 Rounds
8-10 Cal row/bike
30 SU
Metcon
Metcon (Time)
1600m Row
1600m Run
160 DU

Nobody Did it 041018

April 10, 2018
Nobody Did it 041018
Warm-up
Pedal 2-3 Minutes
Then,
3 Rounds
10 Air Squats
8 Sit Ups
6 Lunges
Weightlifting
Back Squat (8 EMOM 1 rep @ 90%)
Metcon
Metcon (Time)
3 Rounds
8 Toes To Bar
16 1 Arm OH KB Lunge (53/35)
32 DU

Just The WOD 040918

April 9, 2018
Just The WOD 040918
Warm-up
4 Rounds
15 Jumping Jacks
10 Air Squats
5 Inch Worms
Metcon
Metcon (AMRAP - Reps)
6 AMRAP
40/30 Cal Bike
ME Target Burpees
6 Min Rest
6 AMRAP
600m Run
ME HR Push Ups
6 Min Rest
6 AMRAP
40/30 Cal Row
ME Strict Pull Ups

Preview

April 7, 2018
Preview
Metcon
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP
50 Cal Row
50 Axel Bar deadlifts (160/110)
50 Wallballs 20/14
50 C2B

040618 – Macho Man

April 6, 2018
040618 - Macho Man
Warm-up
Row 500M
2 Sets With An Empty barbell
7 Hang Power Cleans
7 Front Squats
7 STOH
Metcon
Metcon (AMRAP - Reps)
EMOM 20
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 STOH (155/105)
*score is number of reps completed
*once you fail, that's your score but keep going as much as possible
*pick weight wisely

Optional Cool Down - 2000m On Bike
Metcon (AMRAP - Reps)
EMOM 20
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 STOH (155/105)
*score is number of reps completed
*once you fail, that's your score but keep going as much as possible
*pick weight wisely

Optional Cool Down - 2000m On Bike

040518 – Whos Programming Is It This Time??

April 5, 2018
040518 - Whos Programming Is It This Time??
Warm-up
Pedal 2 Minutes
4 Sets
5 Light Goblet Squats
10 Single Unders

Review Rope Climbs
Metcon
Metcon (AMRAP - Reps)
3 Rounds
1:00 Max Rope Climbs
1:00 Rest
1:00 Max Double Unders
1:00 Rest
1:00 Max DB Snatch (50/35)
1:00 Rest
*score is total reps of each movement

040418 – I Hope You’ve Been Eating Your Spinach

April 4, 2018
040418 - I Hope You've Been Eating Your Spinach
Warm-up
400M Run
12 - 9 - 6
Empty Barbell RDLs
Lateral Jumps Over Empty Barbell
Weightlifting
Push Jerk (10 EMOM 2 reps @85%)
Metcon
Metcon (AMRAP - Reps)
AMRAP 10
Ascending Ladder
2 - 4 - 6 - 8 - 10 - 12 - Etc. ...
Deadlifts (225/155)
Bar Facing Burpees

040318 – What The Tofu Is This?

April 3, 2018
040318 - What The Tofu Is This?
Warm-up
Pedal 2 Minutes
3 Sets
8 Push Ups
16 Jumping Jacks
Metcon
Metcon (AMRAP - Reps)
10 Rounds For Time
10 Ring Dips
15 Sit Ups
20 Box Step Ups With Wall Ball (24/20)

*30 minute cap

040218 – Muscle Up, Buttercup!

April 2, 2018
040218 - Muscle Up, Buttercup!
Warm-up
3 Sets
8 Lunges
8 Ring Rows
8 PVC OH Squat
Weightlifting
Front Squat (8 EMOM 3 @80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
200M Run
3 BMU
10 OH Squat (115/75)
*the run counts as 2 total reps, 1 out, and 1 back in

033118 – Passion WOD

March 31, 2018
033118 - Passion WOD
Metcon
Passion WOD (Time)
100 Double Unders (300 Single Unders)
800m Barbell Carry (95/65)
100 Burpees

033018 – Skills to Pay the Bills

March 30, 2018
033018 - Skills to Pay the Bills
Warm-up
400M Run
3 Sets
8 Push Ups
8 Air Squats
8 Ring Rows
Weightlifting
Push Press (15 minutes to complete 5 sets of 5 reps at 70%)
Metcon
Metcon (Time)
6 - 9 - 12 - 9 - 6
HSPU
Front Squat From Floor (165/115)
CTB pull Ups

032918 – This May Tickle

March 29, 2018
032918 - This May Tickle
Warm-up
3 Rounds
150 meter Run
20 Jumping Jacks
10 Sit Ups
Skill
Metcon (AMRAP - Reps)
Tabata Sit Ups
Metcon
Metcon (AMRAP - Reps)
6 x 2:00 of Work, Rest 1:00
15/12 Calorie Bike
Max Burpees In Remaining Time
*score is total number of burpees

032818 – A Bit Chippy

March 28, 2018
032818 - A Bit Chippy
Warm-up
3 Sets
10 Light American KB Swing
10 Air Squat
20 Single Unders
Weightlifting
Back Squat (15 Minutes to complete 6 sets of 3 reps @ 85%)
Metcon
Metcon (Time)
50 Double Unders
30 American KB Swings (70/53)
50 Double Unders
30 Pistols, Alternating
50 Double Unders
30 Toes To Bar
50 Double Unders
*100 single unders for scaled
*20 minute cap

032718 – Run Row Raggy

March 27, 2018
032718 - Run Row Raggy
Warm-up
4 Rounds -
4 Burpees
8 Box Step Ups
12 Jumping Jacks
Metcon
Metcon (Time)
4 Rounds For Time
21 Hand - Release Push Ups
18 Box Jumps (24/20)
15/12 Calorie Row
Cool Down
1-Mile Run (Time)
Max Effort 1-Mile Run

032618 – Giving the Wall Balls Some Love

March 26, 2018
032618 - Giving the Wall Balls Some Love
Warm-up
3 Rounds -
8 Air Squats
8 PVC Pass Throughs
8 PVC Good Mornings

3 Sets With Empty Barbell -
3 High Hang Power Snatch
3 Hang Power Snatch
3 Full Power Snatch
Weightlifting
Power Snatch (15 Minutes to find 1RM)
Metcon
Metcon (AMRAP - Rounds)
4 x 2:30 of Work, 1:30 Rest in Between
25 Wall ball Shots (20/14)
Max Power Snatch in Remaining Time (115/75)
*score is total number of power snatches

032418 – CrossFit Open 18.5

March 24, 2018
032418 - CrossFit Open 18.5
Metcon
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

032318 – CrossFit Open 18.5

March 23, 2018
032318 - CrossFit Open 18.5
Metcon
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

032218 – NickleBack ROCKS!

March 22, 2018
032218 - NickleBack ROCKS!
Warm-up
Run 200M
THEN
3 Rounds
25 Jumping Jacks
5 Empty Bar STOH
5 Empty Bar Hang Cleans
Strength
Shoulder Press (8 x 3 @ 65%)
Metcon
Metcon (Time)
200m Run
10 STOH (135/95)
400m Run
10 Cleans (135/95)
200m Run
10 Deadlifts (135/95)

032118 – Unicorns, Rainbows & Stuff

March 21, 2018
032118 - Unicorns, Rainbows & Stuff
Warm-up
Pedal 2-3 minutes
Then,
3 Rounds
6 Empty Bar Front Squats
6 Ring Rows
3 Burpees
Weightlifting
Front Squat (8 EMOM 3 @ 75%)
Metcon
Metcon (AMRAP - Rounds and Reps)
3 Rounds
5 AMRAP
15 Squats
10 Push Ups
5 Pull Ups
REST 2:00
*Pick up where you left off

032018 – Where’s me GOLD?

March 20, 2018
032018 - Where's me GOLD?
Warm-up
8 Card Draw
Hearts - Burpees
Diamonds - Push Ups
Spades - Squats
Clubs - Sit Ups
Metcon
Metcon (Time)
800m Row
60 Sit Ups
40 Wall Balls
20 Plate Burpees (45/35)
Metcon
Metcon (Calories)
3 minutes max calories on the bike

031918 – Can I borrow your hamstrings?

March 19, 2018
031918 - Can I borrow your hamstrings?
Warm-up
3 Rounds
150m Run
10 Step Ups
10 PVC Passthroughs
THEN
Build up to 75% Hang Snatch
Strength
Hang Snatch (5 x 3 @ 75%)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 AMRAP
15 Hang Snatch (75/55)
15 Box Jumps (24/20)