WOD Archive

January 21, 2020

Wednesday, January 22 2020

Lean and Mean Cycle Week 3 A)Impossible EMOM III (AMRAP – Reps) Every 3 Minutes For 30 Minutes5 Deadlifts 225# / 155#12 Unbroken Wallballs 20# / […]
January 20, 2020

Tuesday, January 21 2020

Lean and Mean Cycle Week 3 A) Back Squat (Est. Heavy Single – then 3 – 3 – 3 @ 80-85% of HS) B) GoldenGlow (Time) […]
January 19, 2020

Monday, January 20 2020

Lean and Mean Cycle Week 3 Team Gruntwork XIV (AMRAP – Rounds) 30 Minutes AMRAPIn Teams of 250 Calories40 Sledgehammer Swings30 Double Russian Kettlebell Swing20 Sandbag […]
January 18, 2020

Sunday, January 19 2020

Lean and Mean Cycle Week 2 COMPETE MU-DT (AMRAP – Rounds and Reps) 20 Minute AMRAP12 Deadlift 9 Hang Power Clean6 Shoulder to Overhead3 Muscle-ups 155# […]
January 17, 2020

Saturday, January 18 2020

Lean and Mean Cycle Week 2 Double Twenties II (2 Rounds for reps)20 Minute AMRAP6 Burpees8 Box Jumps 20″10 Russian Kettlebell Swings rest 5 Minutes 20 […]
January 16, 2020

Friday, January 17 2020

Lean and Mean Cycle Week 2 A)Shoulder Press (8 Working Sets) 5 reps @ 50%5 reps @ 60%5 reps @ 70%3 reps @ 85-90%3 reps @ […]
January 15, 2020

Thursday, January 16 2020

Lean and Mean Cycle Week 2 A)Front Squat (10 Working Sets) 2 reps @ 60%2 reps @ 65%2 reps @ 70%1 rep @ 75%1 rep @ […]
January 14, 2020

Wednesday, January 15 2020

Lean and Mean Cycle Week 2 A)Impossible EMOM II (AMRAP – Reps) Every Minute on the Minute for 30 MinutesMin 18 Dumbbell Snatch Right+ 6 Burpees […]
January 13, 2020

Tuesday, January 14 2020

Lean and Mean Cycle Week 2 A)Back Squat (Est. Heavy Single – then 3 – 3 – 3 @ 75-80% of HS) B)GoldenGlow (Time) For Time […]
January 12, 2020

Monday, January 13 2020

Lean and Mean Cycle Week 2 A)Power Clean + Power Jerk (10 Working Sets)2 reps @ 60%2 reps @ 65%2 reps @ 70%1 rep @ 75%1 […]
January 11, 2020

Sunday, January 12 2020

Lean and Mean Cycle Week 1 NO CLASS
January 10, 2020

Saturday, January 11 2020

Lean and Mean Cycle Week 1 Back Squat (10 Working Sets) 5 (60%)3 (75%)1 (85%)3 (80%)3 (85%)2 (90%)7 (75%)7 (75%)7 (75%)7 (75%) (log) Vanilla (AMRAP – […]
January 9, 2020

Friday, January 10 2020

Lean and Mean Cycle Week 1 A)Shoulder Press (7 working Sets)7 working Sets5 (50%)5 (60%)5 (70%)3 (85-90%)3 (85-90%)3 (85-90%)10 (70-75%) (log) B)2016 Team Series Event 3 […]
January 8, 2020

Thursday, January 9 2020

Lean and Mean Cycle Week 1 A)Front Squat (10 working sets)10 Working Sets2 (60%)2 (65%)2 (70%)1 (75%)1 (80%)1 (85%)1 (85%)1 (90%)1 (90%)1 (90%) (log) B)Wild (5 […]
January 7, 2020

Wednesday, January 8 2020

Lean and Mean Cycle Week 1 A)Impossible EMOM I (AMRAP – Reps) Every Minute on the Minute for 30 MinutesMin 112 DB Thrusters 50#x2 / 35#x2Min […]
January 6, 2020

Tuesday, January 7 2020

Lean and Mean Cycle Week 1 A)Back Squat (Build to a Heavy Single Back Squat )then3 – 3 – 3 75% of today’s HS B)Steel Hops […]
January 5, 2020

Monday, January 6 2020

Lean and Mean Cycle Week 1 A)Power Clean + Power Jerk (10 working sets)2 (60%), 2 (65%), 2 (70%), 1 (75%), 1 (80%), 1 (85%), 1 […]
January 4, 2020

Sunday, January 5 2020

Transition to New Year, New You Cycle REST DAY
January 3, 2020

Saturday, January 4 2020

Transition to New Year, New You Cycle 10AM / 11AM CrossFit Lean Back (Time) For Time: 100 Calories20 Deadlifts 225# / 155#75 Calories15 Deadlifts 315# / […]
January 2, 2020

Friday, January 3 2020

Transition to New Year, New You Cycle CrossFit Not Goodbye, Just See ya later (3 Rounds for time) Every 12 Minutes For 36 Minutes 4 Rounds […]
January 1, 2020

Thursday, January 2 2020

Transition to New Year, New You Cycle STRENGTH Hang Power Clean and Jerk (Build to a Heavy Double) CONDITIONING Double Hanger (Time) 3 Rounds For Time:100 […]
December 31, 2019

Wednesday, January 1 2019

OPEN GYM – NO CLASSES
December 30, 2019

Tuesday, December 31 2019

Countdown Chipper 1.0 (Time)For Time:100 Double Unders90 Situps80 Air Squats70 Kettlebell Swings 53# / 35#60 Wallballs50 Burpees40 Hang Power Clean 115# / 65#30 Sumo Deadlift Hi-Pulls […]
December 29, 2019

Monday, December 30 2019

STRENGTH Overhead Squat (1, 1, 1, 1, 1 Ascending Sets) CONDITIONING Kinda Like Jackie (Time) For Time1000m Row50 Overhead Squats 45# / 33#30 Pullups
December 28, 2019

Sunday, December 29 2019

Transition Week
December 26, 2019

Friday, December 27 2019

Transition Week STRENGTH Overhead Lunge (Establish 10 Rep Max) CONDITIONING Dimple (AMRAP – Reps) 10 Minute Ladder2 DB Step ups    4 Burpees4 DB Stepups    8 Burpees6 […]
December 25, 2019

Thursday, December 26 2019

Transition Week CONDITIONING With a 30 Minute Running Clock Hang Power Snatch (10 Minutes To Establish a 1RM Hang Power Snatch) Rest10 Minutes, Then… Coil (AMRAP […]
December 24, 2019

Wednesday, December 25 2019

Transition Week CLOSED Merry Christmas
December 23, 2019

Tuesday, December 24 2019

Transition Week CONDITIONING 12 Days of Christmas 2.0 (Time) For Time:1 Bunch of Wallballs (10 repetitions)2 Handstand Pushups (pushups)3 Dumbbell Shoulder To Overhead4 Dumbbell Hang Power […]
December 22, 2019

Monday, December 23 2019

Transition Week PLAY 20 Minutes – Play Spike Ball Fitness Rules. 2 vs 2 – First to 7, losing team performs 20 Burpees and get’s back […]
December 22, 2019

Saturday, December 28 2019

Transition Week 10AM / 11AM CrossFit STRENGTH Bullwhip (Time) 6 Rounds For Time:6 Squat Cleans 115# / 75#12 Push Press 115# / 75#36 Double Unders
December 21, 2019

Sunday, December 22 2019

Transition Week REST DAY
December 20, 2019

Saturday, December 21 2019

Transition Week 9AM Endurance Endurance Forty III Complete:0:00 – 5:0040 Snatches 115# / 75# 5:00 – 10:0060/48 Calories Row/Ski 10:00 – 15:0040 Clean and Jerks 115# […]
December 19, 2019

Friday, December 20 2019

Transition Week STRENGTH Back Squat (Establish 3RM Then 90% of 3rm for max reps) CONDITIONING Prana 5 Rounds of:3 Minute AMRAP10 Hurdle Hops 24″/20″5 Devils Presses […]
December 18, 2019

Thursday, December 19 2019

Transition Week CONDITIONING Metal Petal (Time) 10 Rounds For Time (CAP 45 Minutes)200m Row6 Ground To overhead 135# / 95#10 Dumbbell Stepovers 50#x2 /35#x210 Burpees
December 17, 2019

Wednesday, December 18 2019

Transition Week STRENGTH Complex – Power Clean + Hang Squat Clean (15 Minutes To build to a Heavy Complex) CONDITIONING Gale (Time) For Time:40 Deadlifts  185# […]
December 16, 2019

Tuesday, December 17 2019

Transition Week STRENGTH Power Snatch (1, 1, 1, 1, 1) CONDITIONING Heartbeats “DB” (Time) For Time:10 DB Squat Cleans 50#x2 / 35#x220 Burpees8 DB Squat Cleans […]
December 15, 2019

Monday, December 16 2019

Transition Week CrossFit PLAY Spend 20 Minutes Playing Dodgeball.Fitness Rules: If you get hit, you step out to the sideline and perform 10 Burpees + 10 […]
December 14, 2019

Sunday, December 15 2019

Week 4 of 4 – DELOAD REST DAY
December 13, 2019

Saturday, December 14 2019

Week 4 of 4 – DELOAD 10AM / 11AM CrossFit Swan (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps […]
December 12, 2019

Friday, December 13 2019

Week 4 of 4 – DELOAD STRENGTH Back Squat (Front Squat 40% x 5 50% x 5 60% x 5) CONDITIONING Bubble Unlimited (Time) For Time:27-21-15-9Sumo […]
December 11, 2019

Thursday, December 12 2019

Week 4 of 4 – DELOAD CONDITIONING Petal Metal (Time) For Time:2000m Row30 Ground To overhead 135# / 95#100 Dumbbell Stepovers 50#x2 /35#x230 Ground To overhead […]
December 10, 2019

Wednesday, December 11 2019

Week 4 of 4 – DELOAD CrossFit STRENGTH Deadlift (Deadlift 40% x 5 50% x 5 60% x 5) CONDITIONING Curves (Time) 5 Rounds For Time:10 […]
December 9, 2019

Tuesday, December 10 2019

Week 4 of 4 – DELOAD CrossFit STRENGTH Shoulder Press (Press 40% x 5 50% x 5 60% x 5) From The Ground CONDITIONING Juice (Time)For […]
December 8, 2019

Monday, December 9 2019

Week 4 of 4 – DELOAD STRENGTH Back Squat (Athletes Choice) Hit A New 20 RM or Hit Your 20RM From Week 1 For Max Effort […]
December 7, 2019

Sunday, December 8 2019

Week 3 of 4 Kettlebells For K9’s II Lemm 30 Minute AMRAPSolo or with a Partner 12 Kettlebell or Dumbbell Lunges21 Calorie Row15 Kettlebell or Dumbbell […]
December 6, 2019

Saturday, December 7 2019

Week 3 of 4 9AM EnduranceSGX Double Torpedo 40 Minute AMRAP4 Pullups6 Dips8 Pushups10 Air Squatsrest 1 Minute if You Have a 20# Vest, wear it […]
December 5, 2019

Friday, December 6 2019

Week 3 of 4 STRENGTH Back Squat (75% x 5 85% x 3 95% x 1) Base Percentages off 90% of your 1RM CONDITIONING Freak (Time)For […]
December 4, 2019

Thursday, December 5 2019

Week 3 of 4 CONDITIONING CabinWood Every Minute on the Minute For 30 MinutesMin 120/16 Calories Min 212 Step Ups (AHAP) DB or KB Min 3100′ […]
December 3, 2019

Wednesday, December 4 2019

Week 3 of 4 STRENGTHDeadlift (75% x 5 85% x 3 95% x 1)Base Percentages off 90% of your 1RM CONDITIONINGDonny (Time)21-15-9-9-15-21Deadlift, 225#Burpee In honor of […]
December 2, 2019

Tuesday, December 3 2019

Week 3 of 4 STRENGTH Shoulder Press (75% x 5 85% x 3 95% x 1) Base Percentages off 90% of your 1RM CONDITIONING Horseshoe (Time)2 […]
December 1, 2019

Monday, December 2 2019

Week 3 of 4 STRENGTH Back Squat (Establish 20 Rep Max)Heavier Than Last Week CONDITIONING Moonshine 12 Minutes To Complete150 Wallballs 20# / 14#AMRAP Box Jumps […]
November 30, 2019

Sunday, December 1 2019

Week 2 of 4 SAVAGE: BCRF Fundraiser
November 29, 2019

Saturday, November 30 2019

Week 2 of 4 10AM / 11AM CrossFit STRENGTH Bench Press (Build to a Heavy Single) CONDITIONING Steam 10 Minutes To Complete1000 Meter Row50 Bench Press […]
November 28, 2019

Friday, November 29 2019

Week 2 of 4 10AM / 11AM CrossFit STRENGTH Back Squat (70% x 3 80% x 3 90% x 3) Base Percentages off of 90% of […]
November 27, 2019

Thursday, November 28 2019

Week 2 of 4 9-10-11AMEnduranceHappy Thanksgiving! CONDITIONING Turkey Rot (Time) 3 Rounds For Time:Run 300 meters15 Collusion Swings20 Pullups15 Collusion SwingsRun 300 metersA collusion swing is […]
November 26, 2019

Wednesday, November 27 2019

Week 2 of 4 10AM / 11AM CrossFit STRENGTH Deadlift (Deadlift 70% x 3 80% x 3 90% x 3) Base Percentages off of 90% of […]
November 25, 2019

Tuesday, November 26 2019

Week 2 of 4 STRENGTHShoulder Press (70% x 3 80% x 3 90% x 3)Base Percentages off of 90% of your 1RM CONDITIONINGEMOM 30 VIEvery 3 […]
November 24, 2019

Monday, November 25 2019

Week 2 of 4 STRENGTH Back Squat (20 Rep max )Add More Weight From Last Time 11/18 CONDITIONING Pull ThroughFor Time: Cap 15 Minutes10 Calories20 Clean […]
November 23, 2019

Sunday, November 24 2019

Week 1 of 4 CLOSED