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Friday, January 14, 2022

Complete AMRAP 10:

A.  Work to a 5 rep overhead squat.

B.  3 overhead squats (115/75 lb)

30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 2

Monday, May 4, 2020

At Home WOD:

From 0:00-6:00

In every odd minute complete 12 Milk Jug Thrusters

In every even minute complete 12 Bear Crawl – 20 ft.

From 6:01-12:00

In every odd minute complete 15 Milk Jug Thrusters

In every even minute complete 15 Bear Crawl – 20 ft.

From 12:01-18:00

In every odd minute complete 18 Milk Jug Thrusters

In every even minute complete 18 Bear Crawl – 20 ft.

WOD:

Thruster and Bear Crawl Ladder

In the first minute complete:

1 Thruster – 95#

1 Bear Crawl – 10 ft.

In the second minute complete:

2 Thruster – 95#

2 Bear Crawl – 10 ft.

In the third minute complete:

3 Thruster – 95#

3 Bear Crawl – 10 ft.

Continue adding one rep for both minutes each minute until you are unable to complete in the minute.

Coach’s notes:

Post reps complete for either WOD to comments.

WOD Leaderboard
Comments: 2

Friday, April 24, 2020

At Home WOD:

Complete 1 round for time of:

Run 800m
15 Milk Jug Clean and Jerk
Run 800m
30 Milk Jug Clean and Jerk
Run 800m
45 Milk Jug Clean and Jerk

WOD:

Complete 1 round for time of:

Run 800m
10 Clean and Jerk – 95#/65#
Run 800m
20 Clean and Jerk
Run 800m
30 Clean and Jerk

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Friday, January 17, 2020

WOD

A.  Work to a challenging triple deadlift in 12 minutes.

B. Complete As Many Rounds As Possible in 12 minutes of:

3 Burpee Box Jump Overs – 24”/20”
3 Deadlift – 225#/155#
6 Burpee Box Jump Overs – 24”/20”
6 Deadlift – 225#/155#
9 Burpee Box Jump Overs – 24”/20”
9 Deadlift – 225#/155#

Etc.

Coach’s notes:

Post load reached for deadlift and rounds and reps complete for AMRAP to comments. HAPPY BDAY COACH DEREK M!

WOD Leaderboard
Comments: 11

Wednesday, January 1, 2020

A. Work to a moderate 5 rep sumo deadlift in approximately 12 minutes.

B. Adding one rep each round complete As Many Reps As Possible in 12 minutes of:

Sumo deadlift High Pull – 95#/65#
Burpees over Bar

Coach’s notes:

Post load for SDL and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 3

Saturday, September 28, 2019

TT WOD – Partner:

In partners for time complete:

50 Synchronized Kettlebell Swings – 1.5/1.0 pood
3:00 Synchronized L-sit hold
* For each break in your set, perform 15 Synchronized KB Sumo Deadlift High Pulls
50 Synchronized KB Box Step Overs (waterfall style over single box, choose box height)
3:00 Synchronized KB Overhead hold
* For each break in your set, perform 15 synchronized push-ups
50 Synchronized Medicine Ball Squat Clean and Shoulder to Overhead – 20#/14#
3:00 Synchronized Medicine Ball Wall Sit
* For each break in your set, perform 15 synchronized medicine ball switch lunges
50 Wallball Partner Tosses Over the Rig
3:00 Synchronized Handstand Hold
* For each break in your set perform 15 synchronized ring rows

WOD:

Alternating Every Minute on the Minute (EMOM) complete:

5 Clean and Jerk – 135#/95#
5 Bar Muscle-ups, after 6:00 add one rep to each
6 Clean and Jerk
6 Bar Muscle-ups, after 12:00 add one rep to each
7 Clean and Jerk
7 Bar Muscle-ups, after 18:00 add one rep to each set, etc……..

 

Coach’s notes:

Post time to complete partner WOD plus notes and penalties and rounds and reps complete for WOD to comments.

WOD Leaderboard
Comments: 2

Tuesday, September 24, 2019

WOD:

Complete As Many Rounds As Possible (AMRAP) in 35 minutes of:

Run 200m (alternate run and wallball carry)
Toes to Bar
8 Pistols
10 Wallballs – 20#/14#

TT WOD – Opens Prep

12.2 – Complete As Many Reps As Possible (AMRAP) in 10 minutes of:

30 Snatch – 75#/45#
30 Snatch – 135#/75#
30 Snatch – 165#/100#
AMRAP Snatch – 210#/120#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 10

Saturday, August 24, 2019

TT WOD – Partner:

Alternating with your partner for each set complete:

50 Shuttle Sprints – 40 ft.
50 Burpees
50 Box Step Overs – 50#/35#/hand @ 20” for all
50 Strict Pull-ups
50 Bear Crawls – 20ft.
50 Push-ups 
50 Switch Lunges
50 Dumbbell Rows – 50#/35#/hand
50 Jump Squats
50 Dumbbell Push Press – 50#/35#/hand
50 Wallball Hamstring Curls
50 Ring Rows
50 Partner Toss Wallballs
50 Squats

WOD:

Complete As Many Rounds As Possible in 21 minutes of:

5 Cal Row 
1 Rope Climb 
10 Cal Row
2 Rope Climbs
15 Cal Row
3 Rope CLimbs
20 Cal Row
4 Rope Climbs
25 Cal Row
5 Rope Climbs

Coach’s notes:

Post time to complete Partner WOD and rounds and reps complete in WOD to comments.

WOD Leaderboard
Comments: 5

Tuesday, August 13, 2019

WOD:

CrossFit Games 2019 – 4 Rounds for time of:

400m Run
3 Legless Rope Climbs
7 Squat Snatches – 185#/130#

TT WOD – Opens Prep:

13.4 – Complete As Many Reps As Possible in 7 minutes of:

3 Clean and Jerk – 135#/95#
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar…………., etc.

Compare to Saturday, March 30, 2013

Coach’s notes:

Post time to complete WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 11

Monday, August 12, 2019

A.  CrossFit Workout “Give” – 12 minute AMRAP of:

3, 6, 9, 12……..

Toes To Bar
Thrusters – 95#/65#
Box Jumps – 24”/20”

B.  Practice reverse burpees with anytime remaining.

Coach’s notes:

Post rounds and reps complete for A and notes for B to comments.

WOD Leaderboard
Comments: 10