W.O.D. – Workout of the Day


October 25 2014


Announcements:

  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

WOD

AMRAP 4 min

20 Double Unders (60 singles)

15 Situps

rest 1 min

AMRAP 5 min

20 Double Unders (60 singles)

15 Situps

10 Burpees

rest 1 min

AMRAP 6 min

20 Double Unders (60 singles)

15 Situps

10 Burpees

5 Toes to Bar

October 23 2014


Announcements:

  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • Stupid Easy Paleo Nutrition Seminar w/Steph Gaudreau!!  Saturday October 25th!  Learn about nutrition and the Paleo lifestyle!  CLICK HERECANCELLED
  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SWOD

A1) Weighted Dips 4×10

A2) Partner Resistance Pushups 4×8

WOD

12 Power Cleans (135/95)

6 Lateral Burpees

10 Power Cleans

5 Lateral Burpees

8 Power Cleans

4 Lateral Burpees

6 Power Cleans

3 Lateral Burpees

4 Power Cleans

2 Lateral Burpees

2 Power Cleans

1 Lateral Burpee

*easy way to remember: start at 12 cleans, lateral burpees are always half.  Go down to 2 cleans.

October 22 2014


Announcements:

  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • Stupid Easy Paleo Nutrition Seminar w/Steph Gaudreau!!  Saturday October 25th!  Learn about nutrition and the Paleo lifestyle!  CLICK HERECANCELLED
  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SWOD

Deadlift Week 7: 2 sets x 2 reps @90%

WOD

200m run

8 Back Rack Lunges (135/95)

6 Back Squats (135/95)

4 OHS (135/95)

-4 rounds for time-

October 21 2014


Announcements:

  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • Stupid Easy Paleo Nutrition Seminar w/Steph Gaudreau!!  Saturday October 25th!  Learn about nutrition and the Paleo lifestyle!  CLICK HERECANCELLED
  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SWOD Oly Work

Power Cleans+Jerks:

  • 4+4 @ 50%
  • 3+3 @ 65%
  • 2+2 @ 70%
  • 3 sets of (1+1) @ 75%+

Snatch (4 second pace from ground to mid thigh, then LAUNCH!)

  • 3 @ 50%
  • 2 @ 65%
  • 2 @ 75%
  • 2 @ 85%

WOD

AMRAP 9 min

12 Single Arm Russian KB Swings (53/35)

10 Toes through Rings

8 Front Squats (135/95)

Mobility Cool Down:  Shoulder work with bands

October 20 2014


Will Art bring Cammie for the Partner WOD tomorrow?

Will Art bring Cammie for the Partner WOD tomorrow?

 

Announcements:

  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • Stupid Easy Paleo Nutrition Seminar w/Steph Gaudreau!!  Saturday October 25th!  Learn about nutrition and the Paleo lifestyle!  CLICK HERE!
  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE

SWOD

Back Squat Week 3: 6 sets x 2 reps @80%

 

Partner WOD  

AMRAP 15 min

400m Row

30 Wall Balls (20/14 to 10’/9’)

20 Pullups

*one partner working at once, other partner holds a plank

Break up reps however you want, switch out whenever you want

 

October 18 2014


Announcements:

  • New blog entry:  Shoulder Health and CrossFit CLICK HERE
  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • Stupid Easy Paleo Nutrition Seminar w/Steph Gaudreau!!  Saturday October 25th!  Learn about nutrition and the Paleo lifestyle!  CLICK HERE!
  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE

WOD

3 Reps of: (1 Bar Muscle up+2 Chest to bar pullups+3 Knees to Elbows)

5 Thrusters (135/95)

7 Box Jumps (30/24)

5 rounds for time

October 17 2014


Announcements:

  • New blog entry:  Shoulder Health and CrossFit CLICK HERE
  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • Stupid Easy Paleo Nutrition Seminar w/Steph Gaudreau!!  Saturday October 25th!  Learn about nutrition and the Paleo lifestyle!  CLICK HERE!
  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE

Shoulder Mobility WARM UP w/bands (part of regular warmup)

SWOD

Back Squat Week 2:

6 sets x 5 reps @80%

WOD

4 Deficit HSPU on plates (45/35)

5 Power Cleans (135/95)

6 Ab Rollouts

200m SPRINT

60 sec rest

4 rounds for time including rest

Cool Down: Shoulder mobility with bands

October 16 2014


Announcements:

  • New blog entry:  Shoulder Health and CrossFit CLICK HERE
  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • Stupid Easy Paleo Nutrition Seminar w/Steph Gaudreau!!  Saturday October 25th!  Learn about nutrition and the Paleo lifestyle!  CLICK HERE!
  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE

SWOD

A1) Barbell Rows 5 sets of 8

A2) 60 Second Plank between sets

WOD

24-16-8

KB Goblet Squats (53/35)

Burpee Ball Slams (30/20)

October 15 2014


Announcements:

  • New blog entry:  Shoulder Health and CrossFit CLICK HERE
  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • Stupid Easy Paleo Nutrition Seminar w/Steph Gaudreau!!  Saturday October 25th!  Learn about nutrition and the Paleo lifestyle!  CLICK HERE!
  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE

SWOD

Deadlift Week 6: 5×5 @75%

WOD

400m run

50 Jumping Air Squats

40 Clapping Pushups

30 Jumping Lunges

20 Toes to Bar

200m run

20 Toes to Bar

30 Jumping Lunges

40 Clapping Pushups

50 Jumping Air Squats

400m run