WODs for the week of 10/16- 10/20

WODs for the week of 10/16- 10/20

Moday-

90 on / 90 off   8 rounds

4- Squat Cleans 155/105

8- Lateral Burpee Box Jump Overs

12- Toes 2 Bar

If you fail to get 1 round in the 90 seconds drop 1 Burpee and 2 toes 2 Bar.

for example if you fail at 4 cleans, 8 burpees and 12 TTB your next round will be 4 cleans, 7 Burpees and 10 TTB.

if you fail again 4 cleans, 6 Burpees and 8 TTB will be you next round.

  • score will be the Lowest successful round you complete in the 90 seconds.
  • If you fail round 8 your score will be the 4 cleans, -1 Burpee and -2 TTB that was attempted in round 8.

 

Tuesday-

5 rounds for time

20- Wall Balls

20- SDHP 75/55

20- Box Jumps

20- Push Press

20- Calorie Row/ Bike

rest 1 minute

 

Wednesday-

Strength

8-8-8-8-8

One Arm DB Overhead Squat (each arm)

Skill work between sets

Ring Dips

HSPU

 

Thursday-

One Really Cool Tabata

Power Cleans 115/85

Push Press

Row/Bike Calories

Burpees

 

Friday-

3 rounds for time

20- Thrusters 75/55

15- Chest 2 Bar Pull Ups

3- Rope Climbs

400 m Run

 

NINJA

Monday-

90 on/ 90 off    8 rounds

4- DB Squat Clean and Jerk

8- Burpee Box Jumps overs (lateral)

12- WB Sit Ups

 

Tuesday-

Same as RX sub DB’s for Barbell movements

 

Wednesday-

10,9,8,7,6,5,4,3,2,1

KB Swings

Wall Balls

100 m Run between rounds

 

Thursday-

One Really Cool Tabata

Med Ball Cleans

Push Press

Row/ Bike Calories

Burpees

 

Friday-

21- 15-9

DB Thrusters

Burpees

Ring Rows

 

 

WODs for the week of 10-9/ 10/13

WODs for the week of 10-9/ 10-13

Monday-

EMOM for 20 Minutes

Minute 1- 20 Push Ups

Minute 2- Row 200/175

Minute 3- 5-Clean and Jerk 165/115

Minute 4- 40 Double Unders

 

Tuesday-

OHS 10-5-3-1-5-10

Then,

21- Back Squats 135/95

21- Toes 2 Bar

15- Front Squats 135/95

15- Pull Ups

9- OHS 135/95

9- Chest 2 Bar

 

Wednesday-

3 Rounds for time

20- Deadlifts 185/135

20- Wall Balls 20/14

20- Cal row/bike

 

Thursday-

1 mile run

100 Double Unders

800 M Run

75 Double Unders

400 M Run

50 Double Unders

200 M Run

25 Doule Unders

 

Friday-

Snatch warm up for WOD

“Smoke the Tires”

(I wanted to make a cool name)

40- Box Jumps

30- KB Swings 53/35

20- Front Squat 95/65

10- Push Press 95/65

5- Wall Climbs

rest 3 minutes, then use 5 minutes to establish as heavy of Squat Snatch as possible.

 

NINJA

Monday-

EMOM for 20 Minutes

Minute 1- 15 Wall Balls

Minute 2- 15 Push Press

Minute 3- Row 200/175

Minute 4- 15 KB Swings

 

Tuesday-

1000 M Row

100- Air Squats

100- Push Ups

100- Sit Ups

200 Single Unders

 

Wednesday-

5 minute cumulative OH Hold 45/35

5 minute cumulative Plank Hold

5 minute DL Hold 135/95

  • 5 Burpee penalty for every “Break”

 

Thursday-

Same as RX but with Singles

 

Friday-

Warm Up DB Thruster

NINJA “Smoke The Tires”

40- Step Ups

30- KB Swings

20- DB Front Squat

10- DB Push Press

5- Walkouts

rest 3 minutes, Then work your way to heaviest 5 rep DB Thruster as you can.

 

 

WODs for the week of 9/25- 9/29

WODs for the week of 9/25- 9/29

This week we are doing something different for our RX WODs.  I have gone back on CrossFit.com and grabbed 5 WODs (with some very minor tweakage to a few)that have been the WOD (workout of the day)in the last month on the Mainsite.  I wanted to expose us to some of their WODs that they run and also show how close the programming is to what we already do.  CrossFit.com is a proven programming method and has worked for years.  I attempt to program the same way but tailor it to our community.  CrossFit is a whole lot of fun and a great way for us to come together and get fit.  The science is in the programming but the effort comes from all of us during the WOD.  Remember, be impressed with intensity not volume.  I hope you have fun with these workouts this week.

Monday-

“Tabata Something Else”

Pull Ups

Push Ups

Sit Ups

Air Squats

Tabata is 20 seconds work followed by 10 seconds rest for 8 rounds.  The Exercises will be performed in a row. For instance all 8 rounds of your pull ups will be done before moving on to Push Ups.  Score is all reps performed in 32 rounds.

 

Tuesday-

Clean 3-3-3-3

Then….

7 minute AMRAP

5- Box Jumps 30/24

3- Cleans 185/125

 

Wednesday-

3 rounds for time

15- Chest 2 Bar

20- Burpees

15- SDHP 95/65

 

Thursday-

“Isabel”

30 Snatches for time 135/95

 

Friday-

4 rounds for time

25- Push Press

400 M Run

100 Double Unders

 

NINJA

Monday

Same as RX except sub Ring Rows for Pull Ups

 

Tuesday-

800 M Run

800 M Row

400 M Run

400 M Row

200 M Run

200 M Row

 

Wednesday-

100 Burpees for time

  • At the top of each minute you will perform 30 S/U.  Use remainder of minute to perform Burpees

 

Thursday-

40- One Arm DB Snatch

30- Wall Balls

20- One Arm DB Snatch

30- Wall Balls

10- One Arm DB Snatch

30- Wall Balls

 

Friday-

“Jackie”

1000 m Row

50- Thrusters 45/35 or DB’s

30- Ring Rows

 

WODs for the week of 9/18- 9/22

WODs for the week of 9/18- 9/22

Monday

15 minute AMRAP

5- Snatches 135/95

10- Lateral Bar Over Burpees

30- Double Unders

 

Tuesday-

2 rounds for time

60- Wall Balls

40- SDHP 75/55

20- Cals on Rower or Bike

3- Rope Climbs

 

Wednesday-

Clean and Jerk

1-1-1-1-1-1-1

Accessory work

Banded Rows and 100 m Guns Carry

 

Thursday-

1 Mile Run

100 Air Squat

800 M Run

75 Push Ups

 

Friday-

“Helen”

3 rounds for time

400 m Run

21- KB Swings

12- Pull Ups

 

NINJA

Monday-

4 rounds for time

20- DB Step Back Lunges

20- Push Ups

20- Knees 2 90

 

Tuesday-

10 rounds

9- DB Thrusters

40- Single Unders

 

Wednesday-

4 rounds

250 m Row

10- Burpees

15- Wall Balls

20- SDHP with KB

 

Thursday-

Same as RX

 

Friday-

7 rounds for time

200 m run

7- Push Press

7- Pull Ups/ Ring Rows

WODs for 9/11- 9/15

WODs for 9/11- 9/15

Monday- 

Every year for Sept 11th we program the Hero WOD “The Seven” not only does it have 343 reps that represent the FF’s that were lost on 9/11/01 but it pays tribute to 7 CIA officers that were killed in 12/30/09 in Afghanistan.  This WOD serves as a double tribute.

“The Seven”

7- HSPU

7- Thruster 135/95

7- Knees 2 Elbows

7- DL 245/175

7- Burpees

7- KB Swings 70/53

7- Pull Ups

 

Tuesday-

6 rounds

2 min on/ 2 min off

125 M Row

as many Clean and Jerks with remaining time 185/125

  • score is the total Clean and Jerks for all 6 rounds

 

Wednesday-

Strength

Front Squats

5-3-1-3-5

between rounds perform 8-8-8-8-8 of

DB Bicep Curls and Ring Dips

 

Thursday-

5 rounds 3 minute running clock, 1 minute rest between rounds

Hand Release Push Ups

Med Ball Sit Ups

Pistols

 

Friday-

21-15-9

Overhead Squats 95/65

Pull Ups

 

NINJA

Monday-

Scaled “The Seven”

7- Push Ups

7- DB Thruster

7- Knees 2 90

7- DL 95/65

7- Burpees

7- KB Swings

7- Ring Rows

 

Tuesday-

24 minute AMRAP

200 m run

8- Goblet Squats

16- DB Push Press

24- Single Unders

 

Wednesday-

10 rounds

100 m run

10- Wall Balls

6- Burpees

 

Thursday-

5 rounds, 3 minute running clock. 1 minute rest between rounds

KB Swings

Med Ball Sit Ups

Lunges

 

Friday-

21-15-9

Med Ball Cleans

Box Jumps/ Steps

WODs for the week of 8/21- 8/25

WODs for the week of 8/21- 8/25

Monday- 

4 rounds for time

400 m run

10- Hang Clean 115/75

15- Push Press 115/75

 

Tuesday-

Two – 4 minute Amraps x2

1 minute rest between AMRAP’s

AMRAP#1 and #3-

3,6,9,12,15…….

Front Squats 135/95

Pull Ups

 

AMRAP #2 and #4

3,6,9,12,15….

KB Swings 70/53

Burpee Box Jump

 

Wednesday

every 1:00 on the 1:00 for 10 minutes

100 m Run

Every 1:00 on the 1:00 for 10 minutes

175 m Row

 

Thursday-

30 Cal Assault Bike

75- Wall Balls

150- Double Unders

30 Cal Row

 

Friday-

90 on / 90 off for 8 rounds

5- Overhead Squats 135/95

10- Push Ups

15- Sit Ups

 

NINJA

Monday-

4 rounds

50 M Walking Lunges

350 m Run

 

Tuesday-

1 Minute Plank Hold

1 Minute Bottom of Squat Hold

1 Minute HS/ Overhead Hold

 

 

Wednesday-

“Cindy”

20 minute AMRAP

5- Pull Ups

10- Push Ups

15- Air Squats

 

Thursday-

20-16-12-8-4

Burpees

DB Push Press

 

Friday-

90 on / 90 Off for 8 rounds

10- Goblet Squats

10- Box Jumps

15- Sit Ups

 

WODs for the week of 8/14- 8/18

WODs for the week of 8/14- 8/18

 

Monday-

3 rounds for time

5,4,3,2,1

Hang Clean and Jerk 115/75

Bar over Burpees

400 m run

 

Tuesday-

Strength ( not for time)

3-3-3-3-3

Deadlifts

(in between DL rounds)

3-7 muscle ups, Strict Pull Ups

1 minute Handstand Hold

100 m Guncarry with Plate

 

Wednesday-

100 Toes 2 Bar for time

  • if you break you have a penalty of…

10- Box Jumps

200 m run

 

Thursday-

1 mile run

3 minutes rest

800 m run

2 minutes rest

400 m run

1 minute rest

200 m run

 

Friday-

10 rounds  (light 17.5)

9- Thrusters 75/55

35- Double Unders

 

NINJA

Monday-

20 minute AMRAP

15- Burpees

100 m Farmers Carry (KB’s)

25- Air Squats

100 m run

 

Tuesday-

3 rounds for time

500 m Row

15- Wall Balls

15- Push Ups

100 m Guncarry

 

Wednesday-

100 KB swings for time

*every time you break your penalty is…..

10- Box Jumps

200 m Run

 

Thursday-

Same as RX

 

Friday-

10 rounds for time

9- DB Thrusters

50- Single Unders

 

August 7th – August 11th

Workout of the Day
Monday
3 rounds for time/3 mins rest between each
70 Double unders
15 deadlifts 185/135
10 HSPU
15 pull ups

Tuesday
21 Squat Cleans 135/95
15 Thrusters
9 Clean & Jerks

Wednesday
2 Rounds
800 meter run
50 push ups
75 air squats

Thursday
Strength
Push Jerk
3-3-3-3-3
and
Front Squat
3-3-3-3-3

Friday
10 rounds
100 meter run
8 kb swings
8 pistols

NINJA

Monday
3 rounds for time/3 mins rest between each
500 meter row
15 KB swings
50 single unders

Tuesday
10-9-8-7-6-5-4-3-2-1
Box jumps
DB thrusters
Med Ball sit ups

Wednesday
Same as RX

Thursday
3 rounds
400 meter run
15 SDHP with KB
10 Burpee box jumps

Friday
10 rounds
100 meter run
10 wall balls
6 burpees

Post your scores to the Whiteboard.

WODs for the week of July 24th – 28th

WODs for the week of July 24th – 28th

Monday-

20 min AMRAP

5- Strict Pull Ups

10- Hang Power Satch 75/55

15- Push Ups

100 m Gun Carry 35/25

 

Tuesday-

Partner WOD

2000 m Row

100- Thrusters 95/65

100- Toes 2 Bar

100- Burpees

100 Cal Assault Bike

 

Wednesday-

“Track Day”

8×400 m Sprints

1 min rest between efforts

 

Thursday-

Strength

Strict Press 5-5-5-5-5

HSPU Skill Work.  Strict/ Kippimg/HS Holds

 

Friday-

8 rounds 90 on/ 90 off

25- DU’s

4- Squat Cleans 165/115

4- Wall Climbs

1- Rope Climb

 

NINJA

Monday-

20 minute AMRAP “Cindy”

5- Pull Ups

10- Push Ups

15- Air Squats

 

Tuesday-

10,9,8,7,6,5,4,3,2,1

Walkouts

Box Dips

Step Back DB Lunge (each Leg)

 

Wednesday-

Track Day

4×400

2 minutes rest between efforts

 

Thursday-

5 rounds for time

25- Wall Balls

20- KB Swings

50- Single Unders

 

Friday-

8 rounds 90 on/ 90 off

5- Burpees

10- Box Steps

15- DB Thrusters

 

WODs for the week of 7/18- 7/21

WODs for the week of 7/18- 7/21

Tuesday-

3 rounds

800 m Run

15- DB Push Press 50/35

15- KB Swings 70/53

 

Wednesday-

for time

50- Wall Balls

25- Box Jumps

50- Pull Ups

25- Box Jumps

50- Wall Balls

 

Thursday-

Strength= Overhead Squat

3-3-3-3-3

Skill work= Ring Dips (weighted, Kipping, strict)

Accumulate 5 minutes of HS Hold

 

Friday-

15 Min AMRAP

50 ft Front Rack Lunge 50/35

9- Toes 2 Bar

15- Burpees

 

NINJA-

Tuesday-

Same as RX, Can sub row for run.

 

Wednesday-

15 minute AMRAP

50- Single Unders

10- DB Thrusters

25- Ab Mat Sit Ups

 

Thursday-

5 rounds

10- Burpees

12- Ring Rows

14- Med Ball Cleans

 

Friday-

7 rounds

7- One Arm DB Snatch (each arm)

7- Push Ups

7- Knees 2 Elbows

100 m Run