Category: Workout of the Day

REMINDER! We will be open for the morning only on New Years Eve, closed New Years day and back to regular hours on the 2nd.  

12/31 Open for  CrossFit at 5:45A, 9:30A and 12:00P. Open Gym between 10:30A and 12:00P.

01/01 Closed

01/02 Normal Hours 

Strength

EMOM for 10 Minutes

Sustainable set of Strict Pull-Ups.  Pick a number you can do unbroken and try to maintain that for 10 rounds.  Use as little assistance as possible. 

WOD

10-1 
Burpee Bar Hops
1-10
Power Cleans 155/105lbs

Off Ramp WOD

Scale the power clean weight to one that you can manage easily during your warm up.  Be sure you setup properly for each lift and maintain a flat back throughout the whole workout! 

REMINDER! We will be open for the morning only on New Years Eve, closed New Years day and back to regular hours on the 2nd.  

12/31 Open for  CrossFit at 5:45A, 9:30A and 12:00P. Open Gym between 10:30A and 12:00P.

01/01 Closed

01/02 Normal Hours 

WOD

5 Rounds for time of 

400M Run
15 Snatch 95/65lbs

Off Ramp  WOD

5 Rounds for time of 

400M Run
15 Hang Power Snatch 45/35lbs

Skill

5 x Max Effort Sets of Muscle Ups

If you’re new to muscle ups use a band, box or jump into the transition for assistance.  

WOD

“Cindy”

Complete as many rounds in 20 minutes as you can of: 
5 Pull-ups 
10 Push-ups
15 Squats

OR

“Mary” 

Complete as many rounds in 20 minutes as you can of: 
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Skill

1RM Squat Clean

New lifters should work with a light weight and perform the  Power Clean + Front Squat complex.  Work on riding the bar down into the squat until you can catch it in the bottom.   Increase weight only if your form is under control.  Don’t worry about maxing out today.

WOD

AMRAP in 12 Minutes
5 Clean And Jerks 155/105
15 Wall Ball Shots 20/14lbs

Off Ramp WOD

AMRAP in 12 Minutes
5 Clean And Jerks
15 Light Goblet Squats 

Remember to protect your back with each pull from the floor.  Don’t allow your back to round under fatigue.  If your squat mechanics are breaking down when doing wall ball shots, perform weighted goblet squats and focus on keeping your knees over your feet while keeping your torso upright. 

CrossFit classes today are 9:30 and 12:00 only and Open Gym 10:30-12:00!  Back to normal tomorrow!

WOD

Perform the following for time with a partner.

One person working at a time.  Both partners must finish the run before starting the next movement.

100 Dumbbell Snatch 40/30lbs
400M Run (together)
100 Sit-Ups
400M Run (together)
100 Burpee
400M Run (together)
100 Box Jump Overs 24/20″
400M Run (together)

Holiday hours for this week! Shortened hours today and Thursday. We are closed tomorrow for Christmas!

Classes this week are as follows:

12/24: 5:45A, 9:30A and Noon

12/25: Closed

12/26: 9:30A, Noon

WOD

AMRAP in 25 Minutes

30 Kettlebell Swings 24/16kg
20 Goblet Squats 24/16kg
400M Run

Off Ramp WOD

AMRAP in 15-20 Minutes

20 Kettlebell Swings 24/16kg
20 Air Squats
400M Run

Skill

E2MOM for 14 minutes

2 Jerks ~ 75% of 1RM

Working from the floor perform two consecutive jerks.  Work up to a moderately heavy weight and perform all 7 rounds  at that weight.  New lifters should start light and increase in small increments.  Go up in weight only if you are correctly performing the lift. 

WOD

5 Rounds for time

9 Deadlift 225/155lbs
21 Box Jump 24/20″

Off Ramp WOD

3 Rounds for time

9 Deadlift 
15 Box Jump 

Skill

Rope Climbs! 

Make at least 5 attempts at rope climbs or work on your pulling strength.  There are several ways to climb the rope!  Try a new wrap method and find out what works best for you.  

WOD

3 rounds  of

200M Double Dumbbell Farmer Carry 40/30lbs
20 Burpee

Then 

30 Double Dumbbell Ground To Overhead 40/30lbs

Off Ramp WOD

3 rounds  of

200M Double Dumbbell Farmer Carry
10 Burpee

Then 

20 Double Dumbbell Ground To Overhead 

Strength

Snatch!

WOD

AMRAP in 20 Minutes of 

400M Run
15 Pull-Ups
5 Squat Snatch 135/95lbs

Off Ramp WOD

AMRAP 15-20 Minutes

400M Run
15 Pull-Ups
10 Hang Squat Snatch 45/35lbs

Start with an empty barbell and perform a hang power snatch+overhead squat.   Work on riding the bar down into a full squat with arms externally rotated and knees tracking over feet.  Add weight only if your mechanics are sound.  

Strength

1RM Push Press 

Work up to a 1RM push press.  Increase in small increments and no-rep yourself if you are performing a jerk. Use this as an overhead strength building excercise.   New lifters should increase slowly and work to a moderate weight performing 2-3 reps at each increment.

WOD

10 Rounds for Time

4 Front Rack Lunges 135/95lbs
8 Plank Push-Ups*

* To Rx this workout maintain a perfect plank position throughout the entire range of the push-up. 

Off Ramp WOD

5-7 Rounds for Time

8 Lunges
8 Push-Ups

Make sure you are performing the rep to the fullest range of motion possible.  Your knee should kiss the ground during the lunges and each push-up should be chest to deck with arms fully extended at the top.