WODs for the week of 11/27- 12/1

WODs for the week of 11/27- 12/1

Monday-

6- Bar Muscle Ups

12- KB Swings

5- Bar Muscle Ups

18- KB Swings

4- Bar Muscle Ups

24- KB Swings

3- Bar Muscle Ups

30- KB Swings

2- Bar Muscle Ups

36- KB Swings

1-Bar Muscle Ups

42- KB Swings

 

Tuesday-

Strength- 7 Complexes Unbroken.  Go up in weight with each successful complex.

5- Deadlifts

3- Front Squat

1- Push Jerk

 

Wednesday-

EMOM for 20 minutes

5- Burpees

5 Thrusters 115/75

 

Thursday-

5 Rounds

3- Wall Climbs

6- Burpee Box jumps

12- Pistols (each leg)

24- Double Unders

 

Friday-

18 minute AMRAP

15- Box Jumps

12- Push Press

9- Toes 2 Bar

 

NINJA

Monday-

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

One Arm DB Snatch (each hand)

Burpee Box Jump

 

Tuesday-

3 rounds

50- Wall Ball Shots

30- Sit Ups

 

Wednesday-

Same as RX with DB’s

 

Thursday-

5 rounds for time

3- Man Makers

6- Walkouts

9- Goblet Squats

12- Ring Rows

 

Friday-

18 minute AMRAP

250 m Row

50 Single Unders

25- Push Ups

 

WODs for the week of 11/6- 11-9

WODs for the week of 11/6- 11/9

We will be closed Friday due to your 2017 Lady Tigers playing in the State Volleyball Tournament.  Everyone will be up in Denver cheering the girls on! Sorry for any inconvenence.

Monday

2 -10 minute EMOM’s

EMOM #1

20- Double Unders

10- One Arm DB Snatch

 

EMOM #2

10- KB Swings

10- Push Ups

 

Tuesday-

30- Back Squats 95/65

30- Push Press 95/65

20- Back Squats 115/75

20- Push Press 115/75

10- Back Squats 135/95

10- Push Press 135/95

 

Wednesday-

10 Rounds

1- Power Clean 165/115

1- Hang Squat clean 165 115

1- Front Squat 165/115

5- Lateral Bar Over Burpees

 

Thursday-

15 Minute AMRAP

20- Deadlift

20- Toes 2 Bar

20- Pistols (total)

20- HSPU

 

NINJA

Monday-

Same as RX

 

Tuesday-

4 Rounds

250 M Row

15- SDHP with KB

15- Box Jumps

10- Burpees

 

Wednesday-

20 minuteAMRAP

“Cindy”

5- Ring Rows

10- Push Ups

15- Air Squats

 

Thursday-

15 minute AMRAP

20- Walking Lunges

20- Knees 2 90

20- Cal Row

20- Wall Balls

WODs for the week of 10/30- 11/3

WODs for the week of 10/30- 11/3

 

Monday-

3 min on/ 3 min off

5 rounds

250 m Row

12- Deadlift 155/105

9- Hang Clean

6- Push Press

4- Back Squats

 

Tuesday

OHS

3-3-3-3-3

Then,

10 Minute AMRAP

20- Box Jumps

10- HSPU

 

Wednesday-

Partner WOD

500 Calories for time

*switch every 25 Calories

 

Thursday-

15 Minute AMRAP

20- Snatches 95/65

30- Burpees

40- Wall Balls

100- Double Unders

10- Bar Muscle Ups

 

Friday-

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

Front Squats

Chest 2 Bar Pull Ups

 

NINJA

 

Monday-

3 min on/ 3 min off

5 rounds

50- Single Unders

15- KB Swings

15- Goblet Squats

15- Push Ups

 

Tuesday-

5 rounds for time

10- Ring/Box Dips

10- Ring Rows/ Pull Ups

30- Air Squats

 

Wednesday-

20 Minute AMRAP

10- Wall Balls

10- Burpees

25- Sit Ups

 

Thursday-

5 rounds for time

15- Box Jumps/ Steps

15- Med Ball Cleans

15- Knees 2 90

 

Friday-

5 rounds for time

5- Man Makers

10- DB Squat Cleans

15- Med Ball Sit Ups

50- Single Unders

 

WODs for the week of 10/24- 10/27

WODs for the week of 10/23- 10/27

Tuesday

3 rounds for time/ 3 minutes rest between rounds

100- Double Unders

15- Deadlifts 185/135

15- HSPU

15- Toes 2 Bar

 

Wednesday-

10,8,6,4,2

Squat Snatch 135/95

*choose your 2nd movement

5,4,3,2,1

Wall Climbs or Muscle Ups

 

Thursday-

2 Rounds for time

800 M Run

75- Push Up

75- Air Squats

 

Friday-

2 min on/ 2 Minute off

7 Rounds

Fran

21-15-9

Thrusters 95/65

Pull Ups

At the start of each round you must “Buy In” with 20/15 Calories on the Rower.  You will use the remaining time to work your way through Fran. Excited? I bet you are!

 

NINJA

3 rounds/ 3 minutes rest betwen rounds

500 m row

20- One Arm DB Snatch

15- DB Push Press

50- Single Unders

 

Wednesday

10,8,6,4,2

Burpee Box Overs

DB Thrusters

Ring Rows

 

 

Thursday-

Same as RX

 

Friday-

4 rounds for time

20- OH Wall Ball Lunges

20- Wall Ball Sit Ups

400 M run/ 30 Calorie Assault Bike

 

 

 

 

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