WOD 083013

Everyone, it has been a pleasure writing the programing for the gym the past 3 months. I hope you all have seen an improvement in your overall health and fitness. Thanks for not complaining too much about the WOD's ;-)  -Clayton

BUY IN
Row 1000m
-- then --
4 rounds
5 ring rows
10 Push Ups
15 Air Squats

WOD
Fran
21-15-9
Thrusters 95/65
Pullups

CASH OUT
Quad Barbell Smash

WOD 082913

 

BUY IN
Run 800m
-- then --
3 Rounds
10 Pushups
5 KB Snatches (each arm)
50 Single Jump ropes

WOD
4 Rounds
3 Wall Walks
6 Snatches 115/75
9 Box Jumps 30/24

CASH OUT
Shoulder/ T-Spine Lacrosse Ball Mobility

WOD 082813

 

BUY IN
Run 400m
20 Air Squats
15 Situps
10 Hip Extensions
5 Pull ups

WOD 1
Deadlift
Find your 3 Rep Max (record the weight for the competition)

WOD 2
CrossFit Baseline (record your time for the competition)

Row 500m
40 Air Squats
30 Situps
20 Pushups
10 Pullups

CASH OUT
Hamstring Tack and Stretch

WOD 082713

 

 

BUY IN
Row 500m
5 High Knees (length of gym)
3 Toy Soldiers (length of gym)
Stretch

WOD 1
Run 1 Mile
(This is an all out effort. Run it as fast as you can. Try to beat your time from the beginning of June.
Record your time on the poster board and figure the difference between your times.)

WOD 2
14 min AMRAP
1 Rope Climb
15 Squat Cleans 110/70
60 Double Unders

CASH OUT
Lower Leg Mobility

WOD 082613

 

This is the final week of our summer competition. We will be repeating the benchmark WODs we did back at the beginning of June on Tuesday and Wednesday this week. It will be exciting to see how much each of you have improved over the summer.
Nice job Josh, Ryan, Kelsey, Tyler, Brody and Kodi in this Saturday's Crosstown Throwdown! You all showed up the competition! Hard work and diligence paid off. WOW!

BUY IN
Row 600m
-- then --
3 Rounds
5 HandStand Pushups
7 CTB Pullups
10 Air Squats

WOD 1
Split Jerks
2-2-2-2-2

WOD 2
4 Rounds
400m Run
5 Muscle Ups
20 Wallballs 20/14

CASH OUT
IT Band Mobility

WOD 082313

 

Bye Josh Paul! We are going to miss you. Good luck!!!

BUY IN
Row 500m
20 Push Ups
Row 500m
20 Ring Rows

WOD 1
10-9-8-7-6-5-4-3-2-1
Pull Ups
Air Squats
Knees to Elbows

WOD 2
Death by Handstand Push ups
(scaled - push ups)

CASHOUT
5 min in the bottom of a squat

WOD 082213

 

BUY IN
Run 400 meters
10 lunges
20 pushups
30 air squats

WOD STRENGTH
Floor Press
5-5-5-5-5

WOD METCON
Annie
50-40-30-20-10
Double Unders
Situps

CASH OUT
Max Unbroken Pushups
w/ 3 sec hold at the bottom of each rep

WOD 082113

 

Thursday 6:30 P.M. Come do Yoga. Dr. McConnell is a fantastic yoga instructor. It will stretch all those sore muscles out from the week. You won't regret it. Bring a towel to wipe your sweat and water to replenish because I turn the fans off and make it hot yoga. Yoga mats are optional. I personally like doing it on our black mats. When we're done come jump in our pool and have a quick beer.

BUY IN
3 rounds
Row 100m
10 Ring Rows

WOD
Eva
5 Rounds
Run 800m
30 Kettlebell Swings 70/53
30 Pullups

CASH OUT
Shoulder Mob w/ Lax Ball

WOD 082013

BUY IN
Run 400 meters
15 medball cleans
Run 200 meters
10 medball cleans

Burgner warm up 45/15

WOD STRENGTH
Power Clean
5-5-5-3-3-3-1-1-1

WOD METCON
10 min AMRAP
Run 200m
10 Power Cleans @ 50%

CASH OUT
10 Candle Stick Rolls

WOD 081913

 

BUY IN
Jog 100 m
Sprint 100m
Jog 100m
Sprint 100m
40 air squats
Hip Stretches

WOD
5 min AMRAP
5 Back Squats @ 80%
10 Situps

Rest 2 min

5 min AMRAP
5 Back Squats @ 70%
10 Situps

Rest 2 min

5 min AMRAP
5 Back Squats @ 60%
10 Situps


CASH OUT
5 wall walks to 30 sec handstand hold

081613 WOD

 

BUY IN
3 Rounds
25 Double Unders
10 KettleBell Swings
5 Inch Worms

STRENGTH
Deadlift
5-5-5-5

METCON
5 Rounds
7 Box Jumps 30/24
7 Push Jerks 115/75
7 Burpees

CASH OUT
Tack & Stretch Hamstrings

081513 WOD

 

BUY IN
Row 600m
20 medball clean & jerks
30 sec samson stretch

STRENGTH/SKILL
Clean & Jerk Complex
EMOM
5 min - 1 @ 70%
5 min - 1 @ 75%
5 min - 1 @ 80%



METCON
21-15-9
Kettlebell Swing 52/35
Pushups

CASH OUT
Weighted Dips
1-1-1-1-1

081413 WOD

 

YOGA Thursday @ 6:30!!! 3$ a person and all money goes towards a pool party. Come and try it, it feels awesome!!

BUY IN
Run 400 m
-- then --
3 rounds
5 pullups
10 pushups
15 squats
30 sec Samson Stretch





WOD
For time:
100 Air Squats
90 Double Unders
80 AbMat Sit-ups
70 Box Jumps, 24/20
60 Push Press, 45/30
40 Wall Balls, 20/14
30 Ring Rows
20 Burpees
10 Handstand Push Ups
Run, 400 m

CASH OUT

IT Band Mobility

081313 WOD

 

BUY IN
2 rounds
Run 400m
15 Wall Balls
10 Pass Throughs

STRENGTH
Dumbbell Push Press
5-5-5-5-5

METCON
4 rounds for time of:
5 Overhead Squats 115/75
Farmers Carry 45's/25's 100 m
15 Burpees

Rest 2 min

CASH OUT

ForeArm Tack & Smash 2min each arm

LaxBall Tack & Stretch Thoracic Spine 2min

081213 WOD

 

BUY IN
Row 600m
-- then --
2 rounds
15 air squats w/ 1 sec pause at the bottom
5 hand stand pushups

STRENGTH
Front Squat
3-3-3-3-3 at least 80%

METCON
3 Rounds
200m Run
20 Thrusters 75/55

CASHOUT
Quad Barbell Smash 2 min each leg
Couch Stretch 2 min each leg

080913

BUY IN
Row 400m
--then--
3 rounds
10 ring rows
15 air squats w/ hands behind head
10 situps

WOD
2 Rounds
Run, 800 m
30 Pull-ups
30 Front Squats, 115/75
30 Toes To Bars
30 Power Cleans, 115/75
CASH OUT
Pistols or progressions
3 x10 (each leg)

080813

BUY IN
Row 1000m
--then--
3 Rounds
10 pushups
15 jumping air squats
5 PVC hang snatch

WOD 1
12-9-6-3
Power Snatch, 95/65 lbs
Burpee
(rest 3 minutes)

WOD 2
3 Rounds
20 Overhead Walking Lunge With Plates, 45/25 lbs
10 Standing Broad Jumps
Run, 400 m
CASH OUT
Wheelbarrow Walks w/ partner
3 lengths of gym each

080713

BUY IN
Run 800m
20 Amens
20 Mt. Climbers
10 pvc deadlifts (for quality)

WOD 1
Deadlift
5-5-5
3-3-3
1-1-1

WOD 2
200 Airsquats for Time

CASH OUT
Weighted Side Plank
3 x 1 min (each side)

080613

BUY IN
5 x 200m row sprint (rest 30 sec between each)
15 medball squat clean & jerk
10 pvc waiter squats

WOD
21-15-9
Ground To Overhead, 135/85 lbs
Overhead Squat, 135/85 lbs
Ab Roller
CASH OUT
Bear Crawls
10 x length of gym

080513

BUY IN
Run 400 m
Row 500m
20 amens
10 kettlebell deadlifts
5 chest to bar pullups

WOD 1
Find the heaviest atlas stone you can lift.
Then go down 2 sizes and perform a 3 stone ladder up to your heaviest with 3 reps per stone.
Perform the ladder 3 times.

WOD 2
10 Min AMRAP
8 Burpee Tuck Jumps
Sprint, 100 m
1 Rope Climb, 15 ft
Sprint, 100 m
CASH OUT
5 min
Practice handstand walks

080213

BUY IN

5 High Knees

15 PVC Overhead Squats

10 MedBall Cleans

5 Squat Cleans @ 40%

WOD 1

EMOM

5 min / 1 squat clean @ 70%

5 min / 1 squat clean @ 75%

5 min / 1 squat clean @ 80%

WOD 2

3 rounds for time of:
15 Overhead Squats, 95/65
15 Pull Up (L)s
15 Split Jerks, 95/65
15 Knees To Elbows
15 Hang Cleans, 95/65
15 Hip Extensions, with 25/15

CASH OUT

3-3-3

Weighted Dips