WOD1233 - SATURDAY, JUNE 23rd

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PARTNER WOD

Warm-up
3 Steady Rounds:
10 Goblet Pause Squats
15 Sit Ups
200m Run 

MetCon:
RX
In teams of two, alternate full rounds
AMRAP 12 Minutes:
6 Burpee Box Jump-overs, 24/20″
12 Alternating DB Snatches (55/35) 

-rest 4 min. then-

AMRAP 12 Minutes:
7 Pull-ups
14 KB Swings, 53/35lbs

SCALED
-20/16" box
-band assisted pull-ups
-44/26lb kettlebell

Strength (optional):
Find 2RM Bench Press
Use partner for spotter. 

CF OPEN GYM WOD

Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row

Strength
Find 2RM Bench Press

Metcon 1:
“Helen”
3 Rounds
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups

Metcon 2:
3 Rounds:
40/25 Calories on AAB
20 Bar Facing Burpees

WOD1232 - FRIDAY, JUNE 22nd

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CF

Warm-up:
3 Steady Rounds:
12 Hang Snatch 75/55lbs (Scaled = Barbell)
18 Air Squats
24/18 Row or Bike

Lite
3 Steady Rounds:
12 DB Snatches (alternating)
18 Air Squats
24/18 Calorie Row or Bike

Strength:
RX
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

Lite
EMOM for 12 minutes:
 2 DB Power Snatch + DB Squat Snatch + DB Hang Squat Snatch (right then left)

Metcon:
RX
AMRAP 10 Minutes
20 Dumbbell Hang Clean and Jerk 50/35lbs
(10 each side)
10 Handstand Push-Ups

Lite
AMRAP 10 Minutes
20 Dumbbell Hang Clean and Jerk (10 each side)
10 HR Push-Ups

Competition Sidework:
5 Rounds:
3 Squat Snatch 185/135lbs
50′ Handstand Walk

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WOD1231 - THURSDAY, JUNE 21st

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CF/CF LITE/POWER

Warm-up:
800m Run
-then-
5 mins of Mobility.

MetCon
RX
5 Rounds for Max Reps:
3min. Calorie Row
2min. Burpee Box Jump-overs, 24/20”
Rest 1min.

SCALED
-20/16" box or lower
-Step-overs allowed.

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WOD1230 - WEDNESDAY, JUNE 20th

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CF

Warm-up:
2 Steady Rounds
Row 750m
15 Bent over Empty Barbell Rows
25 Push Ups

Strength:
Find 3RM Sumo Deadlift
No bounce.

Metcon:
For Time:
Row 2k
Go for a PR here! Check the board to see if you can beat top female or male. 

Sidework:
Max effort Dumbbell Farmer’s Holds
100/70lbs each hand
Hold at side until grip fails

 

CF LITE

Warm-up:
2 Steady Rounds
Row 500m
15 Ring Rows
15 Push Ups

Strength:
Find 3RM Sumo Deadlift
No bounce.

Metcon:
For Time:
Row 2k

 

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WOD1229 - TUESDAY, JUNE 19th

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CF

Warm-up
3 Steady Rounds
15 Kettlebell Swings
15/10 Calories on Bike or Rower
10 Pull Ups (strict if possible)

Strength:
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk

Metcon:
AMRAP 7 Minutes
7 Deadlifts 275/195lbs
Bike 12/7 Calories

Sidework:
For Time:
10-9-8-7-6-5-4-3-2-1
Muscle Ups
*Complete 50 Double Unders before each round of Muscle Ups.
15 Minute Cap. Scale as needed. 

CF LITE

Warm-up:
3 Steady Rounds:
15 Kettlebell Swings
15/10 Calories on Bike or Rower
10 Ring Rows

Strength:
Perform 3 Complexes EMOM for 12 mins: 
Clean Complex: DB Squat Clean + Front Squat + Push Press

Metcon:
AMRAP 7 Minutes
7 Double KB Deadlifts
Row 12/7 Calories

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WOD1228 - MONDAY, JUNE 18th

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NEW CYLE/TEST week BEGINS TODAY!

CF

Warm-up
3 Steady Rounds:
Row 300m or Run 200m
10 Front Rack Lunges With Dumbbells

Strength
Find “1RM” Box Squat
(Use spotters when it gets heavier)

Metcon:
For Time:
30-20-10
Shoulder to Overhead 135/95lbs
Toes to Bar
Row for Calories

CF LITE

Warm-up:
Same as class. 

Strength
Find “1RM” Box Squat or Build to a heavy one. 
(Use spotters when it gets heavier)

Metcon:
For Time:
30-20-10
DB Push Press
Hanging Knee Raises
Calorie Bike

 

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WOD1227 - SATURDAY, JUNE 16th

 U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.  Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“  Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

CF PARTNER WORKOUT

Warm-up
Coaches Choice

MetCon
RX
Team "Wes"
In Teams of two, For Time:
800m Run with 25/15lb plate (together)
-then-
28 Rounds: (alternate full rounds)
5 Strict Pull-ups
4 Burpee Box Jumps, 24/20"
3 Cleans, 185/125lbs
-then-
800m Run with 25/15lb plate (together)

SCALED
In Teams of two, For Time:
800m Run (together)
-then-
28 Rounds: (alternate full rounds)
5 Pull-ups
4 Burpee Box Step-ups, 24/20"
3 Cleans, 135/95lbs
-then-
800m Run (together)


OPEN GYM WOD

Warm-up:
4/3k on Assault Bike
-then-
Steady Through
10 Handstand Push-Ups
10 Toes to Bar
10 Dumbbell Step Overs
5 Overhead Lunge Steps per side

Metcon:
For Time:
50 Handstand Push Ups
50 Toes to Bar
50 Calories on Assault Bike
50 Dumbbell Box Step Overs
50′ R-Arm Dumbbell Overhead Lunge
50′ L-Arm Dumbbell Overhead Lunge

M 70-lb. dumbbells, 24-in. box, 17-min. time cap
F 50-lb. dumbbells, 20-in. box, 22-min. time cap
Scale as needed.

WOD1226 - FRIDAY, JUNE 15th

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CF/CF LITE

Warm-up:
100 Calorie Row or Bike
Can be for time or warm-up depending on how you feel. 

Mobility:
Spend 5-7 mins
Hip & Ankle Mobility

Metcon:
RX
For Time:
2 Rounds
10 Squat Snatch 155/105lbs
12 Burpees
-then-
2 Rounds
10 Squat Snatch 115/85lbs
12 Burpees


SCALED
For Time:
2 Rounds
10 Squat Snatch 135/85lbs
12 Burpees
-then-
2 Rounds
10 Squat Snatch 95/55lbs
12 Burpees

LITE
For Time:
4 Rounds
10 DB Squat Snatch (5 on right - 5 on left)
12 Burpees
 

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WOD1225 - THURSDAY, JUNE 14th

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CF

Warm-up:
400m Run
-then-
30 PVC Passes
90 sec. calf stretch

Metcon:
RX+
Athletes that consistently RX and sometimes RX+ should attempt this version. It was created for regional level athletes. Note the time cap as well. 

Event 1 at the 2018 CrossFit Regional
“Triple 3”
For Time:
Row 3k
300 Double Unders
3 Mile Run

*Time Cap: 49 minutes

RX/SCALED/POWER
For Time:
Row 2k
200 Double Unders or 200 Single Unders
2 Mile Run
*Time Cap: 49 minutes

LITE/POWER
For Time:
Row 2k
200 Double Unders or 200 Single Unders
Bike 4k
*Time Cap: 49 minutes

 

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WOD1224 - WEDNESDAY, JUNE 13th

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CF

Warm-up:
90 second calf stretch each side.
-then-
Primer:
Row 500m
50 Double Unders
Run 400m
-then-
Mobility for the WOD with Coach and explanation of workout/scaling/movements. 
-then-
15 mins to warm up on the movements or longer if needed. 

Metcon:
RX+

Event 2 at 2018 CrossFit Regional
“Linda”

10-9-8-7-6-5-4-3-2-1
Deadlift 295/220lbs
Bench Press 195/135lbs
Squat Clean 145/105lbs

Time Cap: 17 minutes

RX

“Scaled Linda”

10-9-8-7-6-5-4-3-2-1
Deadlift 225/185lbs
Bench Press 135/105lbs
Squat Clean 115/85lbs

Time Cap: 17 minutes
Scale as needed. Adjust weights as needed. You should be able to do 10 reps of each movements within a minute. For example, completing the round of 10s in 3 mins or close to it. 

CF LITE

10-9-8-7-6-5-4-3-2-1
DB Deadlift
DB Bench Press
DB Squat Clean 

Time Cap: 17 minutes
Scale as needed.

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WOD1223 - TUESDAY, JUNE 12th

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CF

Warm-up
3 Rounds:
:30 HS Hold or Plank Hold
Row 250m
10 Push-ups

Strength
Strict Press
3×10 AHAP

Metcon:
RX
AMRAP 7 Minutes
5 Strict HSPU
10 Dumbbell Snatch 55/35lbs
Run 100m

SCALED
AMRAP 7 Minutes
5 Strict DB Press AHAP
10 Dumbbell Snatch 45/25lbs
Run 100m

Sidework:
Farmer’s Carry
5×50′
AHAP

CF LIte

Warm-up
3 Rounds:
:30 HS Hold or Plank Hold
Row 250m
10 Push-ups

Strength
Dumbbell Strict Press
3×10 AHAP

Metcon:
AMRAP 7 Minutes
5 DB Strict Press (AHAP)
10 Dumbbell Snatch
Run 100m

 

WOD1222 - MONDAY, JUNE 11th

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CF

Warm-up:
Run 1 Mile

Strength:
Strict Ring Dips
7×7

Metcon:
With a Partner
For Time:
100-75-50
Assault Bike Calories
Pull Ups
*one partner works at a time

Solo
For Time:
50-40-30
Assault Bike Calories
Pull Ups

Sidework:
With a Partner
For Time:
Move 5000/3500lbs of Sandbags or D-ball over a 5/4′ Bar (use yoke)
-or-
Move 5000/3500lbs of Stone to Shoulder with partner. Switch every rep. 

CF LITE

Warm-up:
Run 1200m

Strength:
Ring Dips or Bench Dips
7×7

Metcon:
With a Partner
For Time:
75-50-25
Assault Bike Calories
Pull Ups

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WOD1221 - SATURDAY, JUNE 9th

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Warm-up
Coaches Choice

MetCon
RX
In Partners AMRAP 6 Minutes:
Partner A: 5 Power Cleans, 135/95lbs
Partner B: 5  Burpees to Target
*partners keep switching back in forth*

-rest 4min.-

AMRAP 6 Minutes:
Partner A: 10 Wallball, 20/14lbs
Partner B: 10 Push-ups
*partners keep switching back in forth*

-rest 4min.-

AMRAP 6 Minutes:
Partner A. Max Calorie Row or Bike
Partner B. Run 100m
*partners keep switching back in forth*

SCALED
-115/95lb power clean
-14/10lb med-ball

CF OPEN GYM PROGRAMMING

Warm-up:
4 Steady Rounds:
10 Goblet Pause Squats
10 Strict Pull Ups
15/10 Calorie Row

Strength:
Find 3RM Front Squat

Metcon:
AMRAP 3 Minutes:
Max Clean and Jerk 95/65lbs
Rest 3:00
AMRAP 3 Minutes:
Max Bar Muscle Ups
Rest 3:00
AMRAP 2 Minutes
Max Overhead Squats 95/65lbs
Rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
Rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
Rest :90
AMRAP :90
Max Pull Ups

Sidework:
Every 2 Minutes for 20 Minutes:
10 Back Rack Walking Lunge Steps AHAP
One Max Set of Strict Handstand Push-Ups
Alternate movements

WOD1220 - FRIDAY, JUNE 8th

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CF

Warm-up:
3 Steady Rounds:
12 Hang Cleans /75lbs
18 Push Ups
24/18 Calorie Bike or Row 

Strength:
Find 1RM Power Clean

Metcon:
3 Rounds:
10 Power Snatch 135/95lbs
20/12 Calories on Bike
30 Wallballs 20/14lbs

Side work (optional):
5 Rounds:
15 Deadlift 155/105lbs
50′ Handstand Walk

CF LITE

Warm-up:
3 Steady Rounds:
9 KB Swings
12 Push Ups
15 Calorie Bike or Row 

Strength:
4 Rounds:
12 DB Power Cleans
12 Hanging Knee Raises
12 Reverse Snow Angels

Metcon:
3 Rounds:
12 Alt. DB Power Snatch
20/12 Calories on Rower
30 Wallballs 

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WOD1219 - THURSDAY, JUNE 7th

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CF/CF LITE/POWER

Warm-up
Couch Stretch 2min./side
-then-
50 Push-ups in sets of 5
-then-
30/20 Calorie Bike or Row (HARD)

Metcon:

RX
AMRAP 4 Minutes x3:
40/30 Calorie Row
Max Double-unders in remaining time
(rest 2min. between AMRAP's)

SCALED
AMRAP 4 Minutes x3:
30/20 Calorie Row
Max Single-unders in remaining time
(rest 2min. between AMRAP's)

WOD1218 - WEDNESDAY, JUNE 6th

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CF

Warm-up:
3 Steady Rounds
Row 400m or Run 400m
20 Box Step Ups

Strength:
Find your 5RM Touch and Go Deadlift

Metcon:
For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k

Sidework:
Death by Ring Dips
Min 1 – 1 Dip
Min 2 – 2 Dips
Min 3 – 3 Dips
etc....until failure
Rest as needed
Repeat

CF LITE

Warm-up:
3 Steady Rounds
Row 400m or Run 400m
20 Box Step Ups

Strength:
5x5 Double KB deadlift
200m Run in between sets.

Metcon:
For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k

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WOD1217 - TUESDAY, JUNE 5th

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CF

Warm-up
3 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike or Rower

Strength:
Find 1RM Snatch

Metcon
For Time:
50 Burpee Box Jump Overs 24/20″ (box facing)
50 Single Arm Dumbbell Clean and Jerk 50/35lbs (Switch hands anytime)
50 Handstand Push-Ups

*10 Minute Cap

Sidework:
AMRAP 9 Minutes
Run 200m
3 Rope Climbs

CF LITE

Warm-up
3 Steady Rounds:
15 Kettlebell Swings
15/10 Calories on Bike or Rower

Strength:
Find 1RM Snatch

Metcon
For Time:
50 Burpee Box Jump Overs
50 Single Arm Dumbbell Clean and Jerk (Switch hands anytime)
50 HR Push-Ups
*10 Minute Cap

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WOD1216 - MONDAY, JUNE 4th

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RETEST WEEK!

CF

Warm-up:
2 Steady Rounds:
750m Row
20 Push Press w/ Empty Bar

Strength:
Find 1RM Split Jerk

Metcon:
RX
AMRAP 20 Minutes
50 Double Unders
5 Squat Cleans 185/125lbs
5 Muscle Ups

Scaled
AMRAP 20 Minutes
50 Double Unders or 100 Single Unders
5 Squat Cleans 135/95lbs
10 CTB Pull-ups

 

Sidework:
For Time:
21 Toes to Bar
21 Shoulder to Overhead 135/95lbs
18 Toes to Bar
18 Shoulder to Overhead
15/15, 12/12, 9/9, 6/6, 3/3

CF LITE

Warm-up:
2 Steady Rounds:
Row 1k
20 Push Press w/ Empty Bar

Strength:
4 Rounds:
12 DB Row (right)
12 DB Row (left)
24 Body weight step-ups (20" box)

Metcon:
AMRAP 20 Minutes
100 Single Unders
10 DB Squat Cleans
10 Pull-ups or Ring Rows
100m Jog

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WOD1215 - SATURDAY, JUNE 2nd

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Warm-up:
Coaches Choice

Metcon:
RX
In teams of two, alternate rounds:

AMRAP 30 Minutes:
5 Strict Handstand Push-ups
10 Alt. DB Snatches (70/55)
15 Air Squats
200m Run

SCALED/LITE

In teams of two, alternate rounds

AMRAP 30 Minutes:
5 DB Strict Press, AHAP
10 Alt. DB snatches 
15 Air Squats
200m Run

 

OPEN GYM WOD

Warm-up:
Move Steady Through
Row 500m
30 Light Good Mornings
Row 500m

Strength:
A. Front Squat
3×8 @70%+

B. Push Press
2-2-2-2-2
Build weight over sets

Met-Con
6 Rounds:
10 GHD Sit Ups
14 Power Snatch 75/55lbs
18 Pull Ups

Sidework:

A. Gymnastics
For Time:
80 Toes to Bar
Choose a sustainable fixed set and repeat until you reach 80 reps

B. Accessory
For Time:
6 Rope Climbs
Rest 2:00
5 Rope Climbs
Rest 2:00
4 Rope Climbs

WOD1214 - FRIDAY, JUNE 1st

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CF

Warm-up:
3 Rounds:
:30 Handstand Hold or Plank Hold
Run 200m
15 Goblet Squats

Strength:
Power Snatch
5×5 Touch and Go
Heavier than last time

Metcon:
5 Rounds:
20 Kettlebell Swings 70/53lbs
30 Push Ups
Row 500m or 400m Run
Rest 2:00

Sidework:

A. Gymnastics
Strict Ring Dips
1 Max Set
Then
AMRAP 6 Minutes
Complete 1/4 of your Max Set Unbroken as many times as possible

B. Accessory
Front Rack Walking Lunge Steps
5×10
Load a Barbell AHAP while still completing Unbroken.

CF LITE

Warm-up:
Same as class.

Strength:
EMOM 12 Mins:
6 Alternating DB Power Snatches

Metcon:
5 Rounds:
15 Kettlebell Swings
20 Push Ups
Row 500m or Run 400m
Rest 2:00

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