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Announcements:
Memorial Day Weekend Schedule: Sat: Closed Sun: Closed Mon: 6pm ONLY Tues: Normal Hours Resume Memberships are Due Tuesday, May 15th. Protein Powder is now available for $24 We will be debuting a new Summer Schedule that will begin June 11th IS CrossFit for YOU? YES! Many people view CrossFit as just a tough workout, but it is so much more... It is intense, but CrossFit has many focuses and practical uses. The foundation that the program was built upon is function and form. There are 9 main movements, all of which you will have found yourself doing at one point or another. Let's take the Deadlift for an example... Have you ever picked up something up off the ground? Then you performed a Deadlift. Not that you had perfect form, but you did a Deadlift nevertheless. If you become proficient at the 9 fundamental movements it will not just help you get better in CrossFit, but in everyday life too! Another element that CrossFit focuses on is constant variance. The reason to always be varying the workouts is so that you become skilled in every aspect of fitness, not just a few. You will never know what situation will be presented to you in life, so it is best to be prepared for any and every thing. This is why CrossFit is for everyone! It doesn't matter who you are, it is good to be prepared for life! |
http://www.robbwolf.com - Robb Wolf - The Paleo Solution
 WOD Tracker5/24 3 Sets w/ 1 min break b/t sets: 10 Power Swings 10 Burpees AFAP Bear Crawl 3x Rest to 85% Recovery 3 Sets w/ 1 min break b/t sets: 10 KB Swings 10 Box Jumps Sprint 100m 5/23 For Time: Run 400m 10 BW Bench Press 25 Ring Push Ups Run 800m 10 BW Bench Press 15 Ring Push Ups Run 1200m 10 BW Bench Press 5 Ring Push Ups 5/22 HSPU 4xAMRAP Then... "Brian" 3 Rounds for Time: 3 Rope Climbs 25 Back Squat (185/125) 5/21 Split Jerk 3-3-3-3-3 Then... 5 Rounds for Time: 10 Power Cleans (135/95) 15 Wall Ball Shots (20/14) 5/19 Partner WOD 100 Wall Ball Shots 100 Burpees 100 KB Swings 100 HR Push Ups 100 Double Unders Complete all reps as a team. 1 person runs 400m while other does the reps. Switch ever 400m 5/18 For Time: 21-18-15-12-9-6-3 Thrusters (95/65) K2E Walking Lunge 5/17 Shoulder Press 3x/Push Press 3x x4 Then... "Death by Tabata" Tabata Deadlift (275/185) Burpees Alternate sets b/t DL and Burpees for a total of 16 sets. WOD should take 8 min. 5/16 "Grace" then.. 3 Min AMRAP of Double Unders then.. Team core work 5/15 Back Squat 3-3-3 (increase wt. with each set) For Time: Run 800m 30 KB Swings (2/1.5) 20 STRICT Pull Ups 10 HSPU Run 800m 5/14 For Time Advanced: 3 Rounds of: 7 Deadlift (345/225) 7 Muscle Ups 3 Rounds of: 21 Wall Balls (20/14) 21 Toes 2 Bar Then 100 ft Farmers Carry 28 Burpee Box Jumps (24/20) 100 ft Farmers Carry 3 Muscle Ups or Beginner: 3 Rounds of: 7 Deadlift (225/155) 7 Pull Ups 7 Dips 3 Rounds of: 21 Wall Ball (20/14) 21 TTB Then 100 ft Farmers Carry 20 Burpee Box Jumps (20) 100 ft Farmers Carry 3 Pull Ups 3 Dips 5/12 100 Burpees for Time AMRAP of Pull Ups Unbroken (1 attempt) 5/11 "Deck O' Cards" Hearts=Clapping Push Ups Diamonds=Box Jump (24/20) Spades=Knees 2 Elbow Clubs=Wall Ball (20/14) Teams of 2, with each person drawing their own cards, complete the deck in the shortest amount of time possible! 5/10 Thruster 3x3 (Heavy) For Time: 100 Double Unders 50 KB Swings (2/1.5) 5 15' Rope Climbs 35 KB Swings (2/1.5) 5 15' Rope Climbs 20 KB Swings (2/1.5) 100 Double Unders 5/9 8 Sets of: 5 Hang Power Snatch 100m Sprint Rest 2-3 Min Weighted Dips & Weighted Pull Ups 3-4 Sets of 3-4 Reps for each exercise 5/8 "The Chief" 5 Sets with a 1 Minute break b/t sets of: 3 Minute AMRAP 3 Power Clean (135/95) 6 HR Push Ups 9 Squats 5/7 Split Jerk 3-3-3-3-3 Tabata Wall Ball Burpees Shoulder to OH (95/65) Pull Ups Sit Ups 40 Second Rest b/t exercises 5/4 HSPU AMRAP TTB x 21 5 Sets not for time Then... "Elizabeth" 5/3 10 Rounds for Total Reps 30 Seconds Thrusters 30 Seconds Pull Ups 5/2 CrossFit Total 1 Rep, Back Squat 1 Rep, Deadlift 1 Rep, Strict Press 5/1 "Filthy 50's" 4/30 15 Minute AMRAP 5 OHS (95/65) 5 Burpee Box Jump 5 Toes to Bar 100m Sprint 4/27 For Time: 21-15-9 Burpees C2B Pull Ups Rest 6-8 Minutes Run 600m For Time Rest 6-8 Min For Time: 21-15-9 Box Jump (24/20) KB Swing (1.5/1) 4/26 Back Squat 5-5-5-5-5 (31X1) "1/2 Cindy" 10 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats 4/25 With a 20 Min clock counting down do: 6-5-4-3-2-1 Squat Clean (185/125) With a 15' Rope climb after each set Then Rest 5 Minutes With time remaining AMRAP 10 Push Press (115/75) 8 TTB 10 Wall Ball (20/14) 8 Ring Dips 4/24 Spencer's BDay WOD 8 Rounds For Time: Sprint 100m 8 KBS (2/1.5) 6 Plyo Push Ups 4/23 Deadlift Work 15 Min (Not too heavy) Then... "Diane" 4/20 Devin's BDay WOD 4 Rounds For Time: 4 Burpee Pull Ups 21 Wall Ball (20/14) 4 Burpee Pull Ups 21 Sit Ups 4 Burpee Pull Ups 21 Double Unders 4 Burpee Pull Ups 21 Ring Push Ups 4/19 EMOM for 10 Minutes 3 Deadlift 2 Hang Clean 1 Split/Push Jerk You may NOT set the bar down between movements Rest 4 Min. 7 Minute AMRAP 20 Weighted Lunges (95/65) 10 TTB 4/18 Snatch 3x3 @ 80% Deadlift 3x3 @ 80% Then... 5 Sets of 30 Sec Burpees AFAP 30 Sec Double Unders AFAP 30 Sec Sprint AFAP Rest 3-5 Minutes b/t Sets 4/17 For Total Reps 5 Min Thrusters (95/65) 4 Min HSPU 3 Min Burpees 2 Min 50m Sprint 1 Min Knees2Elbows Bench Press 2-2-2-2-2-2 4/16 For Time 10-9-8-7-6-5-4-3-2-1 Chest2Bar Pull Ups Box Jump (30/24) KB Swing (2/1.5) 4/13 For Time: Run 800m 10 Rounds of the Couplet 15 AbMat Sit-Ups 15 Walking Lunges Run 800m Olympic Lifting Practice 4/12 EMOM 2 Clean & Jerk (Heavy) 6 Min 8 Minute AMRAP Thrusters (95/65) Stopping Penalty of 2 TGU (1.5/1) 4/11 "Pheezy" 3 Rounds for Time: 5 Front Squat (165/115) 18 Pull Ups 5 Deadlifts (225/165) 18 TTB 5 Push Jerk (165/115) 18 HR Push Ups 4/10 5 Min AMRAP 5 Box Jump (30/24) 5 TTB 5 KBS (2/1.5) Rest 3-5 Min 5 Min AMRAP Spring 100m 7 Pull Ups 10 Weighted Lunges (45/25) Rest 3-5 Min 5 Min AMRAP 5 OH Squats (95/65) 10 Weighted AbMat Sit Ups (25/10) 10 Double Unders 4/9 Build to a tough single in a few sets of Power Clean. Power Clean Pulls 3x3 at 25% more that weight reached above Deadlift 10x at race pace (x3 rest 1min) Then... Run 400m 10 Squoxees 3 15' Rope Climbs 4 Wall Walks 3 15' Rope Climbs 10 Squoxees Run 400m For Time 4/7 "Deck of Cards" 4/6 SLDL 15, 12, 9 (Light, Slow) Ring Push Ups AMRAP (-1) x3 Russian KB Swings Heavy 3x25 Double Under Practice then... Run 2 Miles (Quick) 4/5 3 Min AMRAP 3 Deadlifts (225/135) 7 Toes to Bar 10 Box Jumps (20/24) 10 Double Unders Rest 1 minute Repeat 4x 4/4 13 Min AMRAP 5 Weighted Pull-Ups (44/18) 16 OH Carry Lunges (45/25) 7 Double Push-Up Burpees 4/3 3 Rounds for Time: 10 Hang Power Clean (135/95) 10 Bar-Facing-Burpees Rest 5+ Min 3 Rounds for Time: 7 Push Press (135/95) Sprint 100m 10 KB Swings (1.5/1) 4/2 "Fran" 3/29 Body Wt on the Bar Back Squat AMRAP 5 Burpees AFAP 20 Double Unders AFAP Rest 3-4 Min. 3 Sets 20 Lateral Hops over 8" target Sprint 20 yards Rest 60-90 sec 6-7 Sets 3 Tough Hang Cleans 10 Lunges Row 30 sec. hard Rest 2 min 3-4 sets 3/28 100 Burpees for Time With Every Min on the Min stop and perform 7 wall ball shots (20/16) Deadlift or Weighted Pull Ups 5-4-3-2-1 3/27 In 10 minutes build to a tough set of 3 of Clean and Jerk. Then. 3 Rounds for time: Run 400m 10 HSPU 30 KB Swings (1.5/1) 3/26 For Time: Run 400m 2 Rope Climbs 15' 20 Double Unders Run 200m Backwards 2 Rope Climbs 15' 20 Double Unders Run 200m Backwards 2 Rope Climbs 20 Double Unders Run 400m 3/24 Tabata Timer Wall Ball (20/16) HR Push Ups Box Jumps (24/20) Sit Ups Pull Ups 3/23 Deadlift 3-3-3-3 Then... 5 Min AMRAP 10 Jumping Lunges 10 Toes 2 Bar 10 Ring Push Ups Rest 3 Min 5 Min AMRAP 10 SDHP (95/65) 5 Burpees 5 KB Swings (2/1.5) Rest 3 Min 5 Min AMRAP 7 Push Press (95/65) 10 Ab Mat Sit Ups 2x Bear Crawl 3/22 CrossFit Open WOD 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: Thruster (100/65), 3 reps 3 Chest to bar Pull-ups Thruster (100/65), 6 reps 6 Chest to bar Pull-ups Thruster (100/65) , 9 reps 9 Chest to bar Pull-ups Thruster (100/65) , 12 reps 12 Chest to bar Pull-ups Thruster (100/65), 15 reps 15 Chest to bar Pull-ups Thruster (100/65), 18 reps 18 Chest to bar Pull-ups Thruster (100/65), 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. 3/21 In 10 Min build to a tough set of 2 (NOT a 2RM) of Hang Power Clean Then... 10 Min AMRAP 7 Hang Power Clean (Using 80% of the heaviest load from the above 10 min) 7 Burpee Pull Ups 7 Box Jumps (30/24) 3/20 5 Rounds For Time 21 TGU (45/25 Barbell) Run 400m 3/19 Back Squat 5-5-5-5-5 21-15-9 Kettlebell Snatch R (1.5/1) Kettlebell Snatch L Burpees 3/16 "Lynne" 3/15 CrossFit Open WOD 12.4 12 Minute AMRAP 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups 3/14 "Angie" 3/13 "DT" 5 Rounds for Time: 12 Deadlift 9 Hang Power Cleans 6 Push Jerks 155/105# 3/12 "Helen" 3/10 Partner WOD 15 Minute AMRAP Person 1: 10 Kettlebell Swings (1.5/1) 10 HR Push Ups 10 Wall Balls (20/16) Person 2: 20 Double Unders Score is total rounds completed. Partners switch when person 2 finishes 20 DU's. 3/9 CrossFit Open WOD 12.3 18 Minute AMRAP 15 Box Jump(24/20) 12 Push Press (115/75) 9 Toes To Bar 3/8 Bench Press 5-5-5-5-5 Then... 400m Walking Lunges for Time 3/7 4 Rounds for Time: 15 Deadlift (135/95) 15 Box Jump (24/20) 1 Inch Worm Plate Drag 2x Bear Crawl 15 Pull Ups 3/6 15 Minute AMRAP 1 15' Rope Climb 1 Lap 15 HR Push Ups 20 Ab Mat Sit Ups 10 Minutes of Handstand Work 3/5 5 Rounds For Time 7 Squat Cleans (155/105) 14 Kettlebell Swings (1.5/1) 3/3 Partner WOD 15 Minute AMRAP: Laps P1: Run P2: 5 Burpees 10 Wall Ball Shots 15 Walking Lunge Steps P1 Runs until P2 completes round, then partners switch. Repeat for 15 minutes. Score is total laps performed by each 2 person team. 3/2 For Time: 8 Thursters (135/95) 21 Box Jumps (24/20) 9 Pull Ups 6 Thrusters 15 Box Jumps 15 Pull Ups 4 Thrusters 9 Box Jumps 21 Pull Ups Bonus: AMRAP Unbroken KB Swing (2/1.5) 3/1 CrossFit Games Open WOD 12.2Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible 2/29 KB Snatch Practice With a 5 minute running clock, do each exercise for 1 minute. 3 Rounds with a 1 minute break between rounds. HSPU Pull Up HR Push Up AbMat Sit Up Ring Dip 2/28 30 Front Squat (135/95) 50 Double Unders 20 Squat Cleans (135/95) 25 Toes to Bar 10 Thrusters (135/95) 50 Walking Lunge Steps 2/27 Deadlift: 3x EMOM for 10 (Med/Heavy) 3 Rounds for Time: Run 1 Lap 20 Wall Ball (20/16) 10 Pull Ups 2/24 Push Press 2x/Push or Split Jerk 3x Rest 1 min. 4x (Heavy) 3x10 C2B Pull Ups (AMRAP Set 3) Sprint 3 Laps @90% 2/23 7 Minute AMRAP: Burpees then... Pick an Oly Lift and work on technique for 20 min. 2/22 20-14-8 Turkish Get Up (1.5/1) Ring Dips Knees 2 Elbow Strength: Power Clean 3-3-3-3-3 2/21 7 Rounds for Time: 1 15ft Rope Climb 3 Overhead Squats (95/65) 10 Wall Ball (20/16) 20 Double Unders 2/20 4 Rounds for time: 2 Laps around the Parking Lot 15 Push Press (135/95) 20 Walking Lunge Steps 10 Toes to Bar 2/17 For Time: 5 Muscle Ups 15 KB Swings (1.5/1) 6 Double Unders 4 Muscle Ups 15 KB Swings 12 Double Unders 3 Muscle Ups 15 KB Swings 18 Double Unders 2 Muscle Ups 15 KB Swings 24 Double Unders 1 Muscle Up 15 KB Swings 30 Double Unders 2/16 OHS tough 3x/ HSPU AMRAP (1 attempt) X3 Then... 10 Minute AMRAP 15 Deadlifts (135/95) 10 Wall Balls (20/16) 5 "Sqoxees" 2/15 Bench Press 5-5-3-3-3 Hang Squat Clean 3-3-2-2-1-1 Chest 2 Bar Pull Ups AMRAP (1 attempt) Rest 5 Min Pull Ups AMRAP (1 attempt) 2/14 5 Min AMRAP Run 3x 7 Knee 2 Elbow Rest 2 Min 5 Min AMRAP 15 Double Unders 5 Burpees Rest 2 Min 5 Min AMRAP 5 SDHP (95/65) 10 Ab Mat Sit Ups Rest 2 Min 5 Min AMRAP Run 3x 5 Burpees 2/13 Tabata! Squats Push Ups Sit Ups Pull Ups Your score is the total of the lowest number of reps in a 20 second set for each exercise. 2/10 "Death by Clean and Jerk" In the first minute do 1 Clean and Jerk In the second minute do 2 Clean and Jerk In the third minute do 3 Clean and Jerk ... Continue this pattern until you can no longer perform to correct number of Clean and Jerks in the minute... 2/9 50 Situps 50 Double Unders 50 Situps 50 Walking Lunge Steps 50 Situps 50 Burpees 50 Situps 2/8 "Death by Pull-Ups" In the first minute do 1 Pull-Up In the second minute do 2 Pull-Ups In the third minute do 3 Pull-Ups ... Continue this pattern until you can no longer perform to correct number of Pull-Ups in the minute... 2/7 20 Minute AMRAP 8 TGU (Alternating Arms, 4 each side) 16 Walking Lunges (holding weight used in TGU) 8 Toes 2 Bar 16 Wall Ball (20/16) 2/6 25 Box Jumps (24/20) 20 KB Swings (1.5/1) 15 Sumo Deadlift High Pulls (95/65) 10 Burpee Pull Ups 5 HSPU 10 Burpee Pull Ups 15 Sumo Deadlift High Pulls 20 KB Swings 25 Box Jumps 2/3 "Hammer" 5 Rounds for Time: 5 Power Clean (135/95) 10 Front Squats (135/95) 5 Jerk (135/95) 20 Pull Ups Rest 90 Seconds 2/2 Snatch 2-2-2-1-1-1-1 Then... 50 Burpees for Time 2/1 3-3-3-3-3 Push Press 3 Rounds for Time: 15 Burpees 30 Wall Ball (16/20) 1/31 3x3 OH Squat; Build to a tough set of 3, NOT a 3RM 3 Rounds For Time: 20 Deadlift (Body Weight) 40 Box Jump (24/20) 1/30 "Fran" 21-15-9 Thrusters (95/65) Pull Ups 1/28 Partner WOD 16 Rounds per team for time: Run 2x 7 Power Clean (135/95) 10 Toes to Bar While one partner is doing the round the other is doing burpees until their partner finishes the round then switch positions. 1/27 8 Minute AMRAP Sumo Deadlift High Pull (95/65) Stop/Rest penalty of 5 Burpee Box Jumps (24/20") Score is total number of SDHP 1/26 5x8 Ring Push Ups 3x15 Ring Dips Not for Time Then... FOR TIME: 20 Squat Jumps 20 Hollow Rocks HS Hold :20's 15 Squat Jumps 15 Hollow Rocks HS Hold :30's 10 Squat Jumps 10 Hollow Rocks HS Hold :40's 1/25 For time: 8-7-6-5-4-3-2-1 Front Squat (135/95) After each set do 1 15ft rope climb 1/24 With a 20 minute clock counting down do: 3 Rounds of: 10 Deadlifts (heavy) 50 Double Unders Then Rest 4 minutes.... With remaining time AMRAP of: 10 Box Jump (24/20) 15 Ab Mat Sit Ups 10 KB Swings (1.5/1) For your score, divide Deadlift weight by 10 then add the number of rounds completed in the AMRAP. Also track time to complete 3 Rounds of DL/DU. 1/23 For Time: 15 Thrusters (95/65) 15 Push Press (95/65) 15 Back Squats (95/65) 15 Wall Ball (20/16) 15 KB Swings (1.5/1) 15 K2E Between every exercise Run 4x then you MUST rest 30 seconds. 1/21 3 Person Teams For Reps, 5Min @ each station, No rest bt sets 1) Wall Ball, HS Hold, Rest 2) Push Ups, Plank Hold, Rest 3) Box Jump, Squat Hold @ Bottom, Rest 1/20 For Time: 50 Burpees 50 AbMat Sit Ups Every Min on the Min (EMOM) Run 3x 1/19 "Cindy" 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Squats 1/18 10-9-8-7-6-5-4-3-2-1 Deadlift Hang Clean Front Squat(135/95#) 1/17 Find 3RM Weighted Pull up (Strict) Then.... 3X Row 500m Full Recovery bt Sets 1/16 4 Rounds for Time: 2 Muscle Ups 4 Wall Walks 8 TTB 12 Burpees 16 KB Swings (1.5/1) 20 Double Unders |
