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TUESDAY 6/26

*5x
-100m row sprint
-50 DU/ 100 jump rope

*10rds for time
-15 GHD sit ups
-20 single arm DB walking lunges
-150m run

MONDAY 6/25

*1 mile run

*skill practice

*20min AMRAP
-5 push press
-10 KB swings
-15 burpees

SATURDAY 6/23

*warm up

*team wod
-30min cap
Start off w/ 10cal row and 2 sets each of
-20 box jumps
-20 wall balls
-20 thrusters
-200m sand bag runs
W/ a 200m ru. After each movement

FRIDAY 7/22

*1 mile run

*barbell complex
-high hang clean sq
-hang clean sq
-clean sq
-push press/ push jerk/ split jerk

*3x sprints

WEDNESDAY 6/20

*5rds warm up
-30 BW squats
-200m run

*Elizabeth 21-15-9
-clean
-ring dips

*5x burpee broad jumps

Tuesday 6/19

*10 jump rope /DU practice

*nicole 20min AMRAP
-400m run
-amrap pull ups

*ISO abs

Gym closed monday

Gym is closed today and will reopen Tue at 5:30pm

SATURDAY 6/16

*ladder warm up

Team wod
*30min cap every 3mins 200m run
-1000 jump rope
-250 sumo high DL pulls
-125 push press
-75 HSPU

FRIDAY 6/15

*tabata
-bicycle crunches
-burpee

*5sets
-sled pulls
-amrap unbroken chin ups

*5x liners

WEDNESDAY 6/13

*Annie 50-40-30-20-10
-du/ jump rope
-sit ups

*2-2-2-2-2-2-2 heavy reps
-back squat

*5sets 1min w/ rest
-5 back squats
-amrap wall balls

TUESDAY 6/12

*4sets 250m row sprints

*muscle up practice 15mins

*5rds for time
-200m run
-5 thrusters
-10 KB swings
-15 box jumps u

MONDAY 6/11

*1 mile run

*3-3-3-3-3 reps
-strict shoulder press

*10min AMRAP
-10 ring dips/ dips
-10 push press
-10 crossfit push ups

FRIDAY 6/8

*3x400m sprints w/ 1min rest

*4sets w/ 3min rest
-20 pull ups
-30 push ups
-40 sit ups
-50 be squats

*practice
-HSPU
-rope climbs
etc...

WEDNESDAY 6/6

*ladder warm-up

*1 rep max clean sq

*10min every 30sec
-2reps 80% clean squat

*ISO abs

MONDAY 6/4

*5mins jump rope/ DU

*Karen
-150 wall balls

*2x core work
-10 GHD sit ups
-20 toes 2 bar/ knees 2 elbow
-30 leg raises
-40 seated twist
-50 toe to hand

SATURDAY 6/2

*ladder and jog warm up

*team wod
DL hold
-100 pull ups
HSPU hold
-100 KB swings
Ring push up hold
-100 OHSQ
ISO abs
-100 burpee box jumps

FRIDAY 6/1

*15mins pull up or HSPU practice

*30 clean and jerk for time

*stretch and foam roll

WEDNESDAY 5/30

*5x
-50 DU/ 100 jump rope
-200m run

*for time
-25 burpees
-200ft. Walking lunge
-5 rds
15 DB push press
200ft. Farmers walk w/ DB
-25 burpees
-400m row
-400m run

TUESDAY 5/30

*20min barbell practice

*20min AMRAP
-5 thrusters 135/95
-10 crossfit push ups
-20 DB single arm snatches

MONDAY 5/28

*1 mile run

*FGB
3rds 1min AMRAP
-wall balls
-sumo high DL pull
-box jumps
-push press
-row for cals
-1 min rest

FRIDAY 5/25

*for time
-5 rope climbs
-10 HSPU
-25 KB swings
-50 pull ups
-100 box jumps
-200 DU/400 jump rope
-400m sand bag runs

*if finished on time core work

WEDNESDAY 5/23

*3x
-150m row
-400m run

*30min cap
3rds
-7 DL
-7 pull ups
-7 dips
3rds
-21 wall balls
-21 toes to bar
Farmers walk 200ft w/ DB
-28 burpee box jumps
Farmers walk 200ft w/ DB
-3 pull ups
-3 dips

TUESDAY 5/22

*10 mins jump rope / DU practice

*3rds for time
-15 push up clean squat
-200m run

*core work
-100 bent knee sit ups
-100 scissor kicks
-100 bicycle crunches

MONDAY 5/21

*1 mile run

*5x3 reps heavy OHSQ

*3rds for time
-10 OHSQ
-400m run

FRIDAY 5/18

*5 mins jump rope / DU

*OHSQ practice

*for time
-50 back squats
-40 pull ups
-30 shoulder to over head
-50 FR squats
-40 pull ups
-30 shoulder to over head
-50 OHSQ
-40 pull ups
-30 shoulder to over head

WEDNESDAY 5/16

*5x
-10 BW SQ
-10 push ups
-200m jog

*for time
-2000m row
-50 pistols
-30 hang cleans

TUESDAY 5/15

*1 mile run

*snatch practice

*snatch ladder with 20 DU or 40 jump rope

*core work 3x
-20 boat crunches
-50 seated twist
-1 min iso abs
-30sec side ISO abs each side

MONDAY 5/14

*5x
-50 DU/ 100 jump rope
-200m run

*4x5 reps heavy
-back squat

*4rds for time
-10 single arm snatches
-sprint

SATURDAY 5/12

*burpee ball squat elimination

*for time. Team wod

-30 wall balls each (one at a time)

Cycle
-300m row
-30 box jumps
-30 KB swings
-30 dumbbell push press

-30 thrusters each (one at a time)

FRIDAY 5/11

<p>*5x20 strict pull ups</p>
<p>*5x10 ring dips/ dips</p>
<p>*5x
-25 DU/ 50 jump rope
-sand bag sprints</u></p>

WEDNESDAY 5/9

*snatch sq practice

*3rds for time
-15 snatch SQ
-400m run

*3 sets w/ 1min rest
-10 side to side toes to bar/ knees to elbows
-10 side crunch each side
-40 scissor kicks
-30 sec. Side iso each side

TUESDAY 5/8

*ladder sprints warm up

*5x5 heavy dead lift

*15mon AMRAP
-10 dead lift
-10 HSPU
-10 pull ups
-150m run

MONDAY 5/7

*10min jump rope/ DU

*For time
*1 mile run
*50 KB swings
*40 box jumps
*30 burpees
*20 wall balls
*10 clean squats

SATURDAY 5/5

*ladder warm up

*30 min time limit
Team accumulates together one at at a time while the other team mate runs 200m w/ a sandbag
-100 OHSQ
-200 hang cleans
-300 burpees
-400 box jumps
-500 DU or 1000 jump ropes

FRIDAY 5/4

*6x
-40 DU or 80 jump rope
-100m sprint
-20 BW squats
-100m sprint

*4sets
-10 thrusters
-150m sled runs

WEDNESDAY 5/2

*1 mile run

*45sec in hell 2x
-bent knee sit ups
-push ups
-box jumps
-ball slams
-ring dips
-burpees
-wall balls
-KB swings
-sumo HDLP
-man makers

TUESDAY 5/1

*5sets
-10 GHD sit ups
-50 seated twist
-100 DU or 200 jump ropes

*clean squat practice

*15mins every 30sec 1 rep
-clean squat

MONDAY 4/30

*4x
-150m row sprint
-400m run

*5x3 heavy split jerk

*5rds for time
-10 push jerk
-20 pull ups

SATURDAY 4/28

*1 mile run

*team WOD
4x
-10 burpees
-weighted run 150m
-load weight onto barbell and farmers walk w/ team mate 150m
-unload barbell
4x
-10 burpees
-weighted run 150m

FRIDAY 4/27

*Annie 50-40-30-20-10
-DU
-straight leg sit ups

*snatch practice

*Isabel
-30 snatches for time

*10x w/ 30sec rest
-liners

WEDNESDAY 4/25

*10mins skill and movement practice

*20min AMRAP
-2 muscle up/ 2 pull ups and 2 dips
-4 HSPU
-8 KB swings

*3x w/ 1min rest
-15 sec. Mountain climbers
-30 sec. Knees to elbows
-45 sec. Burpee crunches
-1min ISO abs

TUESDAY 4/24

*5 mins jump rope

*5sets
-10 BW bench
-amrap diamond push ups

*15 min AMRAP
-10 toe 2 bar/ knee to elbow
-20 burpee box jumps
-30 ball clean
-40 DU or 80 jump rope

MONDAY 4/23

*1 mile run

*5x3 rep max FR SQ

*5sets
-20 sandbag squat
-200m sandbag run

SATURDAY 4/21

*team wod
Finish what u can in 40mins
*Helen
-400m run
-21 KB swings
-12 pull ups

*Diane 21-15-9
- dead lift
- HSPU

*Elizabeth 21-15-9
- clean
- ring dips

*Karen
-150 wall balls

FRIDAY 4/20

*battle chain
-20sec
-sled pull

*5 each arm
-Turkish get ups

*death by barbell
2 reps each (unbroken and non stop)
-sumo high pull dead lift
-dead lift
-power clean
-hang clean
-clean squat
-thruster
-power snatch
-hang snatch
-snatch squat

WEDNESDAY 4/18

*1 mile run

*20min AMRAP
-10 push ups
-10 wall balls
-10 pistols
-10 walking lunges w/ weight
-10 box jumps
-10 burpee

*1 mile cool down

TUESDAY 4/17

*3sets
-10 GHD sit ups
-10 KB swings
-10 straight leg sit ups
-10 ball slams

*15 mins
-DU practice/ pull up practice

*21-15-9
-FR SQ
-toes 2 bar/ knees to elbows

MONDAY 4/16

*4sets
-150m row sprints
-100 DU /200 jump rope

*5x5reps
- OHSQ

*AMRAP 10mins
-10 OHSQ
-200m run

SATURDAY 4/14

*1 hr time limit
-1000 DU
-800 walking lunges
-600 sumo high dead lift pulls
-400 box jumps
-200 bent knee sit ups

*FRIDAY 4/13

*5x3 reps heavy
-push press

*5 rds for time
-5 HSPU
-10 ring dips/ dips
-15 push ups
-20 push press

*5x30 sec.
-burpee broad jumps

WEDNESDAY 4/11

*5mins jump rope / DU

*5rds for time
-10 pull ups
-20 KB swings
-10 thrusters

*3sets
-50 seated twist
-50 bicycle crunches
-50 scissor kicks
-1min ISO abs

TUESDAY 4/10

*5k run if no rain

*optional 5k row

*skill practice

MONDAY 4/9

*4x
-500m row
-20 back SQ

*5rds for time
-10 lunge jumps per leg
-20 BW SQ
-200m run

SATURDAY 4/7

*warm up 4x
-100m row sprint
-400m run

Team WOD
AMRAP 30mins
-100 wall balls
-100 DL
-100 pull ups
-10 sled runs

FRIDAY 4/6

*ladder warm up

*21-15-9
-box jumps
-DU / jump rope
-back ex.

*9-7-5
-toes 2 bar/ knees to elbow
-burpee pull ups

*5min AMRAP
-clean and jerk

WEDNESDAY 4/4

*3rds warm up
-5 pull ups
-10 bent knee sit ups
-20 BW SQ

*5x3 power snatch

*5rds for time
-10 power snatch
-30 DU/ 60 jump rope
-200m run

TUESDAY 4/3

*1 mile run

*15 mins skill practice

*Tabata
-kb swings
-ball clean SQ
-burpee

MONDAY 4/2

*10mins jump rope/ DU

*5 sets
-10 bench
-ladder push ups

*7rds
-10 ring push ups
-5 HSPU

SATURDAY 3/29

*team wod
-rope climbs
-10 chin ups
-200m run

-Wall ball for team total

*core work
-slow bicycle crunches
-yoga bicycle
-iso abs
-side ISO abs

FRIDAY 3/29

*ladder warm up

*7 rds for time
-10 clean squats
-20 box jumps
-200m run
-10 burpees
-200m run

WEDNESDAY 3/28

*1 mile run or row 1600m

*7x3 heavy strict press

*5rds for time
-20 crossfit push ups
-10 push press
-10 KB swings

TUESDAY 3/27

*1 mile run

*5x10 reps strict pull ups

*6x20 ring dips

*core marathon

MONDAY 3/26

*10 min jump rope

*5x5 back squat

*5rds for time
-10 weighted box step ups
-20 weighed walking lunges
-400m run

SATURDAY 3/24

Crossfit open 12:5
AMRAP 7mins
-3 thrusters
-3 chest to bar pull ups
-6 "
-6 "
-12 "
-12 "
Etc...

FRIDAY 3/23

*warm up
-ladder jogs

-FGB
1 min each movement for 3 rds
-wall balls
-sumo HDLP
-box jumps
-push press
-row for Cal's
-1min rest

WEDNESDAY 3/21

*5mins jump rope/ DU

*10sets w/ 30 sec rest
-10 burpees
-100m sprints

*5sets
-10 FR SQ
-100m sled runs

TUESDAY 3/20

*1 mile run

*Mary AMRAP 20mins
-5 HSPU
-10 pistols
-15 pull ups

*500 bicycle crunches

MONDAY 3/19

*Annie 50-40-30-20-10
-DU
-straight leg sit ups

*5 rds for time
-20 box jumps
-10 crossfit push ups
-10 ring dips
-200m run

SATURDAY 3/17

*crossfit open wod 12:4
AMRAP 12 mins
-150 wall balls
-90 DU
-30 muscle ups

FRIDAY 3/16

*5rds
-100 jump rope/50 DU
-200m run
-10 burpees
-200m run

*core work 5 sets w/ 30sec rest
-40 ring knees to elbows
-30 scissor kicks
-20 bent boats
-10 side crunches (ea. side)

*cool down

WEDNESDAY 3/1

*tabata warm up
-push ups
-bent knee sit ups
-BW SQ

*5 rds
-10 DL
-10 hang cleans
-15 KB swings

TUESDAY 3/13

* 1 mile run

*18min AMRAP
-15 box jumps
-12 push press
-9 toes to bar

MONDAY 3/12

*10mins jump rope or DU practice

*Fran 21-15-9
-thrusters
pull ups

*5sets as fast as u can
-10 wall balls
-liners
60 sec rest

SATURDAY 3/10

*crossfit open wpd 12:3

18min AMRAP
-15 box jumps
-12 push press
-9 toes to bar

FRIDAY 3/9

*team wod
-2k row
- jump rope

*5rds
-5 dead lifts
-amrap ring reverse pulls

*3 sets
-1 min ISO abs

THURSDAY 3/8

*yoga

WEDNESDAY 3/7

*5 sets
-100 jump rope/ 25 DU
-100m sprints

*5x5 reps back squat
-10 bench lunges w/ weight

*open WOD practice

TUESDAY 3/6

*1 mile run

*MU/ pull up practice
-20 mins

*15 min amrap
-10 crossfit push ups
-10 wall balls
-10 burpees

MONDAY 3/5

*1000m row

*5x5reps
-Strict press

*Helen
3rds for time
-400 run
-21 KB swings
-12 pull ups

SATURDAY 3/3

* crossfit open WOD

10min snatch
-30reps 75/45lbs
-30reps 135/75lbs
-30reps 165/100lbs.
-amrap 210/120lbs.

Normal class

*1 mile run

*team Karen
-150 wall balls

*Michael 3rds for time
-800m run
-50 back ex
-50 sit ups

FRIDAY 3/2

*10sets every 90sec
-10 box jumps
-100m run

*10mins every min on the min<br>
-5 KB swings

*5rds
-10 toes to bar or knees to elbows
-20 ring knees to elbows

WEDNESDAY 2/29

*10mins jump rope/ DU practice

*15mins rope climb practice

*3rds for time
-10 push press
-10 HSPU

*open WOD practice

TUESDAY 2/28

*Cindy amrap 10mins
-5 pull ups
-10 push ups
-15 BW squats

*5x3 rep FR squat
-70% of 1 rep max

*sprints

MONDAY 2/27

*1 mile run

*5 rds for time
-10 dead lifts
-50 DU or 100 jump rope

*3 sets
-10 GHD
-10 back ex.

SATURDAY 2/25

*ladder warm up

*7min amrap burpees

FRIDAY 2/24

Team WOD's

*10min DU/jump rope

*5x per team mate
-ISO abs
-amrap row

*15min liners

WEDNESDAY 2/22

*3rds
-200m sprints
-10 burpees

*1 rep max thrusters
-15mins

*5rds for time
-5 thrusters
-5 box jump wall balls

TUESDAY 2/21

*1 mile run

*3rds
-10 ring dips
-16 jump lunges
-50 jump rope

*5 sets w/ 90sec rest
-10 hang cleans
-100m farmers walk

MONDAY 2/20

*10mins jump rope

*tabata 20sec. on and 10sec. off for 8rds
-pull ups
-push ups
-straight leg sit ups
-BW SQ

*3 sets w/ 1min rest
-50 bicycle crunches
-1mon ISO abs

SATURDAY 2/18

* TEAM WOD's

*5min amrap each
-pull ups
-box jumps
-KB swings

*15min amrap
-10 dead lifts
-8 walking lunges w/ weight overhead
-6 med ball clean SQ
-200m run

2/17 FRIDAY

*4x400m row

*snatch SQ practice

*9-7-5 for time
-pull ups
-dips
-snatch squat

*3sets
-10 GHD's
-20 knees to elbows on rings
-1min ISO abs

WEDNESDAY 2/15

*5x10 reps
-bench
-KB press

*5sets for time
-20 burpees
-sled pulls

TUESDAY 2/14

*5mins jump rope
-every 30sec 1 burpee

*30 min AMRAP
-5 knees to elbows
-5 HSPU
-5 wall balls
-200m run

MONDAY 2/13

*1 mile run

*10 min every 30sec
-1 clean squat

*3 rds
-10 pistols
-10 ring dips

SATURDAY 2/11

*5x3 rep back squat

*sled runs

FRIDAY 2/10

*pull up practice 15 mins

*rope climb practice 15 mins

*5x
-20 sec battle chain
-2 rope climbs

WEDNESDAY 2/8

*5sets
-200m row sprints
-400m sprints

*5rds for time
-10 pull ups
-10 dead lifts 135/95lbs.
-50DU or 100 jump rope

TUESDAY 2/7

*ladder jog warm up

*FGB
-wall balls
-sumo high DL pull
-box jumps
-push press
-row for cals

MONDAY 2/6

No class today, makeup class will be on Thursday

SATURDAY 2/4

*team WOD amrap 30 mins
-liners
-10 wall balls
-10 KB swings
-10 burpee broad jumps
-200m run

FRIDAY 2/3

* mod murph for time
-1 mile run
-50 pull ups
-100 push ups
-150 BW squats
-1 mile run

WEDNESDAY 2/1

*3-3-3-3-3 clean & jerk

*5x
-10 knees to elbows
-20 scissor kicks
-40 seated twist

*3sets 1min AMRAP
-box jumps

TUESDAY 1/31

*OHSQ practice

*5x3 medium weight OHSQ

*10x high jumps and sprints

MONDAY 1/30

*1 mile run

*clean squat practice

*5rds for time
-5 clean squats
-20 wall balls

SATURDAY 1/28

*5x10 single arm KB swings

*6rds for time
-100/jump rope
-200m sprint

*5 sets unbroken
-10 strict press
-10 push press
-10 snatch to balance

FRIDAY 1/27

*5X10 pull ups/ ring pull ups

*5 sets 90sec rest
-10 ring push ups
-10 dips

*stretch and foam roll

WEDNESDAY 1/25

*1 mile run

*20mins pull up practice

*tabata 50's
-jump rope (100 reps if single jump)
-box jumps
-walking lunges
-burpees

TUESDAY 1/24

*3x warm-up
-50 bicycle crunches
-20 back ex

*1 rep max dead lift

*5 rds for time 95/75lbs.
-10 DL
-5 power cleans
-3 thrusters

MONDAY 1/23

*3rds for warm up
-10 push ups
-10 bent knee sit ups
-10 BW squats

*2-2-2-2-2
FR squats

*5rds for time
-10 FR squats
-20 box jumps

SATURDAY 1/21

*10x100m row
-100 jump rope

*20min AMRAP
-2 HSPU
-4 burpees
-6 wall balls
-8 KB swings

FRIDAY 1/20

*3x10 Turkish get ups
2min rest

*power snatch practice

*5x3 power snatch

*HSPU/ pull up practice

WEDNESDAY 1/18

*10 mins jump rope

*10x5 box jump wall balls

*5rds
-50m weighted bar walks
-200m run

TUESDAY 1/17

*1 mile run

*split jerk practice
-5x5 reps

*Elizabeth 21-15-9
-clean
-dips

MONDAY 1/16

*4x400m row

*mod chelsea every 90sec.
-5 pull ups
-10 push ups
-15 BW squats

*3x 15reps
-GHD sit ups

SATURDAY 1/14

*Annie 50-40-30-20-10
-DU
-sit ups

*Grace
-30 clean and jerk

*3x10 pull ups

*yoke rack pushes

FRIDAY 1/13

*ladder warm up w/ jogs

*5 sets 1min rest
-10 walking lunges w/ weight

*5 sets 2 min rest
-400m run
-6 pistols

*AMRAP 2 mins
-man makers

WEDNESDAY 1/11

*10 mins jump rope

*OHSQ practice

*5x3 rep OHSQ medium weight

*3rds for time
-200m run
-20 straight leg sit ups
-10 med ball clean squats

TUESDAY 1/10

*3x 250m row sprints

*tabata

-box jumps

-chin ups

-KB swings

*5rds for time
-10 burpees
-knees to elbows

MONDAY 1/9

*1 mile run

*5x 3reps back squat

*5 sets
-10 ring push ups
-amrap diamond push ups

SATURDAY 1/7

*team WOD's
-Helen
400m run
21 KB swings
12 pull ups

-Diane 21-15-9
DL 225lbs
HSPU

-Karen
150 wall balls

FRIDAY 1/6

*3-3-3-3-3 push press

*5rds for time
-10 push press 65/45lbs.
-100 jump rope

*liners

WEDNESDAY 1/4

*active stretching

*1 mile run

*tabata
-pull ups
-push ups
-bent knee sit ups
-BW squats

*5x team workout
-pull up hang hold
-ring dips

*5x team workout
-DL hold
-ISO abs

TUESDAY 1/3

*active stretching

*Build up workout
-1 clean & jerk 45lbs.
-2 pull ups/dips
-3 box jumps 20"
-4 hang clean squats 45lbs.
-5 bar facing burpees
-6 push press 45lbs.
-7 BW squats
-8 knees to elbows
-9 wall balls
-10 pull ups
-11 HSPU
-12 FR squats w/ wall ball

MONDAY 1/2

*3-3-3-3-3 sumo high DL pull

*3 sets 3min w/ 3min rest
-50 jump rope
-AMRAP sumo high DL pulls