Arrive 10-15 minutes early to class to mobilize

 

 

 

 

 

 

 


Wednesday, July 18 2018

Warm-up: Mobility 

Skill: Snatch Technique 

Strength: Every 2 minutes for 14 minutes: (7 sets) 
Power Snatch x 2 reps @70% + 5-10lbs 

WOD: Every 90 seconds, for 15 minutes: (5 sets of each): 
Station 1: 5 Hang Power Snatch (choose a weight that is challenging, but can be performed unbroken) 
Station 2: 18/12 Cal Assault Bike or Cal Row


Tuesday, July 17 2018

Warm-Up: EMOM 4: 
Odd: 12/10 Cal Bike
Even: 10 Seesaw Press 

Mobility 

Strength: Every 2 minutes for 8 minutes (4 sets) of: 
Split Jerk x 2 reps @ 85% 

WOD: For Time
30 Push Press 95/65
30 Toes to Bar
60 Wall Balls 20/14
30 Toes to Bar
30 Push Press 

L3: 75/55
L2: 65/45
L1: 55/35


Monday, July 16 2018

Warm-up: 2 Rounds
5 Hang Power Cleans (empty bar) 
5 Front Squats
10 Good Mornings 

*Mobility 

Strength: Every 2 minutes for 10 minutes (5 sets) of: Squat Clean x 2 reps @ 70% 

(A) WOD: ForceField 2.0
For Time (10 min CAP)
3-6-9-12-9-6-3
Hang Squat Clean 135/95
Bar Facing Burpees 

Rest 3 minutes

(B) WOD: In Teams of 2, For Time
100/80 Cal Bike 

L3: 115/80
L2: 95/65
L1: 75/55


Friday, July 13 2018

Our Fundraiser WOD will start at 9:00amon Saturday. Please make sure to sign up at the front desk. 

SWEAT: In Teams of 2, with a 35 minute running clock: 
2 rounds of: 
50 Cal Bike
50 Wall Balls 20/14
into..
2 rounds of: 
50 Cal Row
50 Burpee Box Jump-Overs 24/20
into..
2 rounds of: 
50 Goblet Lunges 70/53
50 Toes to Bar


Thursday, July 12 2018

Warm-up: Mobility 

Our Fundraiser WOD will start at 9:00amon Saturday. Please make sure to sign up at the front desk. 

Strength: Every 2 minutes for 12 minutes (6 sets): 
Front Squat 

Set 1: 65% x 2 reps
Set 2: 70% x 2 reps
Set 3: 75% x 2 reps
Set 4: 80% x 1 rep
Set 5: 85% x1 rep
Set 6: 90% x 1 rep 

WOD: For Time
1,000m Row
50 Pull-ups  
25 Hang Power Clean + Jerks 115/75 

L3: 95/65
L2: 75/55
L1: 65/45


Wednesday, July 11 2018

Warm-up: EMOM 6
Min 1: 10 Banded Good Morning
Min 2: 15 OHS w/ PVC Pipe
Min 3: 10 Super Mans 

Strength: Every 2 minutes for 14 minutes: (7 sets) 
Power Snatch x 2 reps @70% 

WOD: For Time
21-15-9
DB Snatch 50/35
Deadlift 225/155
Immediately into
9 DB Snatches
400m Run
15 DB Snatches
400m Run
21 DB Snatches
400m Run 

L3: 35/25, 205/135
L2: 25/15, 165/115
L1: 15/12, 135/95


Thursday, July 5 2018

Week of Fourth of July Abbreviated schedule:
Wednesday, July 4th: Closed
Thursday, July 5th:
AM Classes: 5:30 am & 6:30 am, PM: 4:00, 5:15 pm, 6:15 pm
Friday, July 6th: 
AM Classes: 5:30 am & 6:30 am, PM: 4:00, 5:15 pm, 6:15 pm
Saturday, July 7th: 9:00 am ONLY
Sunday: Closed
Regular schedule with resume Monday, July 9th

Warm-up: 2 Rounds
200m Run
12 Band Pull a parts
2 Banded Good Mornings 

Strength: Every 2 minutes for 12 minutes (6 sets) 
Strict Press X 3 reps ascending in weight

WOD: 3RFT
15 Bar Over Burpees
15 Shoulder to Overhead 115/75
30 Double-unders 

L3: 95/65
L2: 75/55
L1: 65/45

reebok.com>


Tuesday, June 26 2018

Warm-up: In teams of 2,
15/12 Cal Bike
-Mobility

*partner A will ride the bike while partner B mobilizes. When Partner A is done partner B will start riding. 

Strength: Every 3 minutes for 15 minutes (5sets) of: 1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch (ascending in weight each set) 

WOD: Two sets for max reps: 
3 Minutes of Assault Bike
2 Minutes of KB Swings 70/53
3 Minutes of Rowing
2 Minutes of Ring Dips 

L3: 53/35
L2: 35/25
L1: 25/18


Monday, June 25 2018

Warm-up: 2 Rounds
200m Run
5 Kip Swings
10 Scap push ups
15 PVC Thrusters

Strength: Every 2 minutes for 14 minutes(7 sets) Thruster x 2 reps ascending in weight each set.

WOD: For Time
800m Run
“Fran”
21-15-9
Thrusters 95/65
Pull-ups
800m Run

L3: 75/55
L2: 65/45
L1: 55/35


Saturday, June 23 2018

WOD: “SWEAT”
AMRAP 10
10/7 Cal Bike
8 Burpees
6 Hang Power Cleans 115/75

Rest 2 minutes 

EMOM 10
Odd: 200m Run
Even: 15 KB Swings 70/53 

Rest 2 minutes 

AMRAP 10
5 Ring Dips
10 Push-ups
20 Jumping Lunges 

For Time
75 Abmat Sit-ups


Friday, June 22 2018

Warm-up: 2 rounds
30m Bear Crawl
30m Walking Lunges 

Strength: Every 2 minutes for 12 minutes: (6 Sets) 
Front Squat x 3 reps climbing

WOD: 3RFT
30 Cal Row or 20 Cal AB
20 Box Jumps 24/20
20 Wall Balls 20/14


Wednesday, June 20 2018

Warm-up: Mobility 

Strength: Every 3 minutes for 15 minutes (5 sets) 
Back Squat x 2 reps @ 2210 Tempo 

WOD: 3RFT
400m Run
15 Dual DB Push Press 50/35
15 Dual DB Front Squats
500m Row 

L3: 75/55
L2: 65/45
L1: 55/35


Tuesday, June 19 2018

Warm-up: 3 rounds
250m Row
30m Monster Walk
12 Seesaw KB Press 

Strength: Every 2 minutes for 16 minutes (8 sets) 
Clean x 1 rep 

WOD: For Time (16 minutes to complete) 
20 Power Cleans 135/95
15 Bar Over Burpees
15 Power Cleans 155/105
10 Bar Over Burpees
10 Power Cleans 185/125
5 Bar Over Burpees
In remaining time: Max reps 225/145 

Score: Time/Max reps 

L3: 115/75,135/95, 155/105, 185/125
L2: 95/65, 115/75, 135/95, 155/105
L1: 75/55, 95/65, 115/75, 135/95 

Extra Work: 2 rounds
25 GHD Sit-ups
0:30 sec nose to wall HS hold


Monday June 18 2018

Warm-up: Line Drills 

WOD: 4RFT (40 min cap) 
15/12 Cal Bike or Row
30 Push-ups
400m Run
15 Chest to Bar Pull-ups
60 Double-Unders
Rest 2 minutes


Saturday, June 16 2018

Class Times: 9:00am & 10:00am 

WOD: 0:00-10:00
4 rounds
10/8 Cal Bike
200m Run 

10:00-20:00
30-20-10
Cal Row  
Goblet Squats 53/35

20:00-30:00
40-30-20-10
OH Lunges 45/25
Double-unders (singles x2) 

30:00-40:00
1,000m Run (school st loop)


Friday, June 15 2018

Partner Warm-up:Partner A: 15/12 Cal Bike
Partner B: Stretch

When Partner A is done with the bike, switch stations

Strength: Every 3 minutes for 15 minutes: (5 Sets) 
Back Squat
Set 1: 5 reps @70%
Set 2: 5 reps @75% 
Set 3: 3 reps @85% 
Set 4: 2 reps @90%
Set 5: 1 rep @95-101% 

WOD: For Time  
60 Sit-ups (30 GHD ADV)
30 Push-ups
30 DB Push Jerks 50/35
30 Push-ups
60 Sit-ups (30 GHD ADV)


Thursday, June 14 2018

Warm-up: 1,000m Row 

Mobility

Skill: Muscle-ups

WOD: 2RFT (14 min cap) 
15 Front Squats 135/95
30 Double-Unders
5/3 Bar Muscle-ups (scale to 15 Ring Dips) 

L3: 115/75
L2: 95/65
L1: 75/55


Wednesday, June 13 2018

Warm-up: 2 rounds
5 Push-ups
10 Kip Swings
15 Cal Row or Assault Bike 

Mobility 

Strength: Snatch
5 Sets of 1-1-1
(rest 10 seconds between singles)
Rest 2 minutes between sets 

WOD: AMRAP 10
5 Strict HSPU
10 Pull-ups
15 Cal Row/ Assault Bike 

L2 & L1: Seated DB press


Tuesday, June 12 2018

Warm-up: Line Drills 

WOD: Every 10 minutes for 40 minutes (4 sets) 
400m Run
15 Burpee Box Jump-Overs
20 Alternating DB Snatches 50/35
400m Run


Monday, June 11 2018

Warm-up: EMOM 6
Min 1: 10/7 Cal Bike
Min 2: 10 Jump Squats
Min 3: 5 Burpees 

Strength: Every 2 minutes for 16 minutes: (8 sets) 
Clean + Jerk x 2 reps

WOD: 5RFT
20 Wall Balls 20/14
10 Hang Power Cleans 155/105 

L3: 135/95
L2: 115/75
L1: 95/65 

Extra Work: 3 Sets
30m Dual KB Front Rack Lunge
200m Farmers carry
15/12 Cal Bike


Saturday, June 9 2018

Announcements: Class Times
9:00 & 10:00am

There will no longer be open gym on Saturday’s. Open Gym will be held from 10:00am-12:00pm on Sunday’s. 

SWEAT: In Teams of 2, For Time
100 Cal Bike
100 Wall Balls 20/14
100 Hang Power Cleans 115/75
100 Cal Row
100 Alternating DB Snatches 50/35
100 Double-Unders 

L3: 95/65
L2: 75/55
L1: 65/45


Friday, June 8 2018

 

Warm-up: Coaches choice

 

Strength: 3 Sets

30 second Plank on Rings

200m Farmers Carry

10 Arnold Press’s

 

WOD: 3RFT

400m Run

5 Wall Walks

Thursday, June 7 2018

Mobility

WOD: 3 Sets For Time
500m Row
21 Shoulder to Overhead 95/65
15 Toes to Bar
Rest 3 minutes between sets 

L3: 75/55
L2: 65/45
L1: 55/35


Wednesday, Jun 6 2018

Warm-up: TBA

Skill: Muscle-up

WOD: For Time

800m Run

Then 3 rounds
3 Muscle-ups
6 Squats Cleans 155/105
9 Box Jumps 24/20 

400m Run 

Then 3 rounds 

3 Muscle-ups
6 Squats Cleans 155/105
9 Box Jumps 24/20 

800m Run 

L3: 135/95
L2: 115/75
L1: 95/65


Tuesday, June 5 2018

Warm-up: 
*Line Drills
*Mobility 

Strength: Every 3 minutes for 15 minutes: (5 sets) 
Strict Press x 3 reps

*Build to a 3RM

Every 3 minutes for 6 minutes: (2 sets) 
Push Press x Max Reps @ 80-85% of todays 3RM Strict press 

WOD: EMOM 21
Min 1: 40 Double-unders
Min 2: 8 Burpees
Min 3: 12 KB Swings 70/53

L3: 53/35
L2: 35/25
L1: 25/18


Monday, June 4 2018

Strength: Every 2 minutes for 12 minutes: (6 sets) 

Deadlift x 3 reps climbing

WOD: For Time
30 Deadlifts 205/145
10 HSPU
20 Deadlifts
20 HSPU
10 Deadlifts
30 HSPU 

L3: 185/135
L2: 155/105, DB Press
L1: 135/95, Push-ups


Saturday, June 2 2018

WOD: “Sweat” 
3RFT
600m Run  
50 Walking Lunges
30 KB Swings 53/35
30/20 Ring Push-Ups


Friday, June 1 2018

Warm-up: 2 rounds
250m Row
10 Thrusters (empty bar) 
5 Kip Swings

-Mobility 

Strength: Every 2 minutes for 12 minutes: (6sets) 
Push Jerk x 2 reps (climbing) 

WOD: 2 Sets For Time
500m Row
25 Thrusters 75/55
15 Pull-Ups
Rest 3 minutes between sets 

L3: 65/45
L2: 55/35
L1: 45/25


Thursday, May 31 2018

Warm-up: Mobility 

Strength: Every 3 minutes for 15 minutes: (5 Sets) 
Back Squat x 2 reps 

WOD: EMOM 15
Min 1: 200m Row/Run
Min 2: 10 Box Jump-Overs 24/20
Min 3: 5/3 Muscle-Ups (10 Ring Dips)


Wednesday, May 30 2018

*Announcements*
Just a reminder that Sunday, June 3rd we will be open for open gym. 

Warm-Up: 50 Swings
400m Run 

Strength: 3 Sets
10 V-ups + 10 Knee Tucks
15 Turkish Sit-ups
20 Knees to Chest 

WOD: “Grip Smack” 
3RFT
10 Toes to Bar
15 Hang Power Cleans 135/95
400m Suitcase Carry 

L3 115/75
L2: 95/65
L1: 75/55


Tuesday, May 29 2018

Warm-up: Dynamic class warm-up 

Strength: Every 2 minutes for 16 minutes: (8 sets) 

Clean + Jerk x 2 reps

Increase weight each set 

WOD: In teams of 2, For Time: 
200 Double Unders
100 Wallballs
50 Handstand Push-ups
100 Wallballs
200 Double Unders

The Rules
While one partner is working the other partner is completing a static hold.
Double Unders- Partner hangs from the pull-up bar
Wallballs- Partner holds Wall Sit
Handstand Push-ups- Partner holds high plank

Level 2- 100 Push-up/100 Double Unders
Level 1- 50 Push-ups/200 Singles

*Compare to Wednesday, May 31 2017

reebok.com>


Saturday, May 26 2018

9:00am Class Only

WOD: "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Friday, May 25 2018

Warm-up: 2 Rounds
10 Squat to stand
10 Banded Good Mornings
10 Broad Jumps 

Strength: Every 3 minutes for 15 minutes (5 sets) 
Back Squat x 3 reps climbing 

WOD: For Time
10-9-8-7-6-5-4-3-2-1
Ring Dips
KB Swings 70/53

L2: 53/35
L1: 35/25


Thursday, May 24 2018

Holiday Schedule: 
Friday: Normal Hours
Saturday: 9:00am (Only) Murph
Sunday: Closed
Monday: Closed 

Warm-Up: 50 Swings 

WOD: For Time
1,500m Row
1 Mile Run
20 Burpee Box Jump-Overs 24/20


Wednesday, May 23 2018

Warm-up: 2 Rounds
1 Minute: Lateral Raises
1 Minute: Front Raises
1 Minute: Double-Under Practice or 20 Double-Unders 

Strength: Every 2 minutes for 12 minutes: (6sets) 
Strict Press + Push Press x 1+2 reps (climbing) 

WOD: EMOM 21
Min 1: 200m Run
Min 2: 30 Double-Unders + 10/7 Push-ups
Min 3: 8 Chest to Bar Pull-Ups


Tuesday, May 22 2018

Warm-Up: 2 rounds
20 KB Swings
20 Goblet Squats 

Mobility 

Strength: Every 2 minutes for 16 minutes (8 sets) 
Clean x 1 rep 

Over 8 sets build to 90%. 

WOD: For Time
50 Wall Balls 20/14
25 Power Cleans 135/95
50 Wall Balls
*EMOM 5 Burpees starting with minute 0:00

L3: 155/105
L2: 135/95
L1: 75/55

*Compare to Wednesday, August 2 2017


Monday, May 21 2018

Strength: Every 2 minutes for 14 minutes: (7sets) 
Overhead Squat x 2 Reps 

WOD: For Time
27-21-15-9
Overhead Squats 95/65
Toes to Bar
Box Jumps 24/20 

L3: 75/55
L2: 65/45
L1: 55/35 

Extra Work: 3 Sets
1 Min on, 1 Min off
Assault Bike


Saturday, May 19 2018

WOD: “SWEAT” 
For Time
3 rounds of
50 Russian KB Swings 53/35
100 Double-Unders (200 Singles) 
then 3 rounds
21 Goblet Squats 53/35
21 Toes to Bar


Friday, May 18 2018

Warm-Up: 2RDS
10 Band Pull aparts
15m Duck Walk 

Conditioning: 3 Sets
500m Row 

WOD: “JT” For Time
21-15-9
HSPU
Ring Dips
Push-ups 

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. 

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

We will go over scaling options in class.


Wednesday, May 16 2018

Warm-up: 3 rounds of
“Cindy” 

Strength: 4 Sets
8 Ring Dips
8 Bent Over Rows
20 Hollow Rocks 

WOD: 3RFT
200m Run
30 Wall Balls 20/14
200m Run  
30 DB Snatches 50/35


Tuesday, May 15 2018

Warm-up: Line Drills 

Strength: Every 2 minutes for 16 minutes: (8 sets) 

Clean + Jerk x 2 reps

•Increase weight each set 

WOD: For Time
5 Clean + Jerks 135/95
40 Double-Unders
5 Clean + Jerks 155/105
40 Double-Unders
5 Clean + Jerks 185/125
40 Double-Unders
5 Clean + Jerks 205/135
40 Double-Unders 

L3: 30 Double-unders, start at 50% of C+J and add 10 lbs every round
L2& L1: 100 Singles, start at 50% of your C+J and add 5lbs every round 

Extra Work: 3 Sets
12-15 Hip Extensions
Crossover symmetry
Dual KB Front Rack Hold 45 seconds


Monday, May 14 2018

Warm-Up: 
2 rounds
20 Band pull aparts
10 Push-ups
5 Kip Swings 

Strength: Every 3 minutes for 15 minutes: (5 sets) 
Strict Press x 1 rep 

*Build to a 1RM

Every 3 minutes for 6 minutes: (2 sets) 
Push Press x Max Reps @ 80-85% of todays 1RM Strict press 

WOD: “Helen”
3RFT
400m Run
21 KB Swings 53/35
12 Pull-ups


Saturday, May 12 2018

WOD: In teams of 2, AMRAP 20
40 Cal Row
40 DB Push Press 50/35  
40 Chest to Bar Pull-ups 

*DB cannot touch the ground

Rest 5 Minutes 

In teams of 2, AMRAP 10
20 Push-ups
20 OH Lunges with a plate 45/25

*Plate cannot touch the ground.


Friday, May 11 2018

Warm-Up: TBA 

WOD: 5RFT
400m Run
15 Bar Over Burpees (yes, more burpees) 
12 Deadlifts 135/95
9 Hang Squat Cleans
6 Thrusters 

* 40 Min Cap 

L3: 115/75
L2: 95/65
L1: 75/55


Announcements: 
We will now be open on Sunday's for open gym from 10:00am-12:00pm. This will start this Sunday, May 13th. We would like our athletes to utilize this time to work on our “weaknesses” or make up a wod/strength we missed from the current week. 

Wednesday, May 9 2018

Warm-up: 50m Row 

Strength: Every 2 minutes for 16 minutes (8 sets) 
Clean x 1 rep 

Over 8 sets build to 90%. 

WOD: AMRAP 20
20 Thrusters 95/65
20 Pull-ups
20 Bar Facing Burpees 

L3: 75/55
L2: 65/45
L1: 55/35

Extra Work: 3 Sets
Bench Press x 6-8 reps
GHD Sit-ups x 15 reps
10 Hammer Curls + 10 Push-ups on DB


Tuesday, May 8 2018

Announcements: 
We will now be open on Sunday's for open gym from 10:00am-12:00pm. This will start this Sunday, May 13th. We would like our athletes to utilize this time to work on our “weaknesses” or make up a wod/strength we missed from the current week. 

Warm-up: Line Drills 

Strength: Every 2 minutes for 12 minutes: (6 Sets) 
Snatch x 1-1 

WOD: 3 Sets For Time
10 Hang Power Snatches 115/75
15 Box Jump-Overs 24/20
400m Run 

Rest 2 minutes between rounds 

L3: 95/65
L2: 75/55
L1: 65/45


Saturday, May 5 2018

Core: TBA 

WOD: “SWEAT”
4RFT
400m Run
20 Alternating DB Snatches 50/35
200m Suitcase Carry (Heavy)


Friday, May 4 2018

Warm-up: “50 Swings” 
* Mobility 

WOD: In a 30 minute window….
5 Rounds: 
3 Front Squats (climbing) 
Immediately into:
500m Row @ Max repeatable effort 

Rest 3 minutes between rounds 

Score = Weight/ Fastest time


Thursday, May 3 2018

Warm-up: TBA 

Accessory Work: 3 sets
10 Ring Dips
10 Skull Crushers
30 Russian Twists 

(A) Strength: Floor Press
4 Sets of 10

(B) Banded DB Lunges
4 Sets of 10 (5 Per side) 

WOD: For Time
30-20-10
Toes to Bar
DB Hang Clean + Jerk 50/35 

L2: 35/25
L1: 25/15


Wednesday, May 2 2018

Warm-Up: Line Drills 

Accessory Work: 2 Sets
20 Band Pull a parts
20 DB Rows (10 per side) 
20 DB Strict Press (10 per side) 
20 Good Mornings 

WOD: 5RFT
10 Push Press 115/75
10 Deadlifts 115/75
400m Run 

Extra Work: 3 Sets
15/12 Cal Bike
0:30 sec L-Sit

25 Unbroken Russian KB Swings 

L3: 95/65
L2: 75/55
L1: 65/45


Tuesday, May 1 2018

Warm-up: Mobility 

WOD: 0:00-10:00
AMRAP 10
30 Double-Unders
15 Cal Row 

Rest 2 minutes

10:00-20:00
AMRAP 10
200m Run
10 DB or KB Thrusters 50/35 

Rest 2 minutes 

20:00- Finish
1.5 Mile Run


Monday, April 30 2018

Warm-up: 2 rounds
10 KB Deadlifts
10 Windmills
30 Double-under or 1 min double-under practice 

Strength: Every 2 minutes, for 18 minutes (9 sets) Squat Clean + Hang Squat Clean + Jerk 

WOD: For Time
12-9-6-3
Hang Squat Cleans 165/115
Burpee Pull-ups 

Extra Work: 3 Sets
3-5 Strict Chest to Bar pull-ups
15 GHD Sit-ups
25 KB Swings (HEAVY) 


Friday, April 27 2018

Warm-Up: 3 Rounds
30m Bottom up KB Carry
30m Monster Walk
15 Banded Good Mornings 

Strength: Deadlift
5 Sets 1-1-1 reps
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Deadlift 185/135
HSPU 

L3: 155/105
L2: 135/95, seated DB press
L1: 115/75, seated DB Press


Thursday, April 26 2018

Warm-up: Line Drills 

Core: TBA

WOD: 5RFT
400m Run
15/12 Cal Row
15 KB Swings 53/35
30 Double-unders 

L2: 35/25, singles x2
L1: 25/18, singles x2


Wednesday, April 25 2018

Warm-Up: 500m Row
Mobility 

Strength: Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 3 reps @ 32X1 (Heavier than last week) 

Then: 
3 Sets
5-7 Strict Pull-ups
5-7 Weighted Ring Dips
20 Russian Twists

WOD: AMRAP 12
12 Front Squats 135/95
12 Push Press
12 Front Rack Lunges 

Extra Work: “Arm Farm”
3 Sets:
1 Min: Later raises
“21’s”
30m Gun Walk


Friday, April 20 2018

Warm-Up: 2 rounds
200m Run
25 KB Swings
10 Goblet Squats 

5:30 and 6:30am will run as scheduled. Our 7:30 & 8:30am classes will be open gym. 

Strength: Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 3 reps @ 32X1 (Heavier than last week) 

WOD: 3RFT
400m Run
15 Box Jumps 24/20
20 Alternating DB Snatches 50/35


Thursday, April 19 2018

Warm-Up: 
“50 Swings”

Strength: Every 2 minutes for 14 minutes: (7 sets) 
Push or Split Jerk 1 rep
Ascending each set 

WOD: In Teams of 2,
For Time
50-40-30-20-10
Calorie Row
Thrusters 95/65

The reps must be divided evenly 

L2: 75/55
L1: 65/45


Wednesday, April 18 2018

Warm-up: 3 Rounds
5 Man Makers
200m Run 

Strength: Power Clean
Set 1: 85% x 1 rep
Decrease 5-10lbs then complete
2 Sets of 3 reps 

WOD: 3RFT
400m Run
75 Double-unders
50 Abmat Sit-ups 

L2& L1: 150 Singles 

Extra Work: 3 Sets
10 Banded Glute Bridge
10 Romanian Deadlifts
200m Farmers Carry


Tuesday, April 17 2018

Warm-up: 50 Unbroken KB Swings
*choose a weight you can perform all the reps unbroken with PERFECT form. 

Mobility 

WOD: For Time
(0:00-10:00)
5 Rounds
6 Clean + Jerks 135/95
12 Toes to Bar 

(10:00-20:00)
Teams of 2
100/80 Cal Row or AB 

(20:00-35:00) 
18-14-10-6-2
Front Rack Lunges 115/75
Burpees
Pull-ups 

L3: 115/95
L2: 95/75
L1: 75/55


Monday, April 16 2018

Warm-up: 3 Rounds of
“Cindy”

Strength: Back Squat
4 Sets of 8 reps @ 70% + 10-15lbs 

WOD: For Time
20 Ring Dips
30 HSPU
60 KB Swings 70/53 

ADV: 15 Muscle-ups  
L3: Muscle-up progressions, 53/35
L2: Banded Ring Dips, ABmat HSPU, 35/25
L1: Banded Ring Dips, seated DB Press, 25/18 

Extra Work: 6 Sets
3 Minute Assault Bike
Rest 2 minutes between sets


Saturday, April 14 2018

WOD: “SWEAT”
0:00-10:00 AMRAP 10
10 Cal Row or AB
10 Burpees 

10:00-20:00
AMRAP 10
30 Sit-Ups
30 Jumping Lunges 

20:00-30:00
AMRAP 10
30 DB Lunges
30 Double-unders (singles x 2)


Friday, April 13 2018

Warm-Up: 1,000m Row 

Strength: 3 Rounds
20 Russian Twist
20 V-Ups
20 Tuck Jumps

WOD: 5RFT
10 Strict Press (heavy as possible) 
15 Ring Push-ups
200m Run


Thursday, April 12 2018

Warm-Up: Mobility 

WOD: 0:00-10:00
AMRAP 10
5 Pull-ups
10 Box Jump-Overs
15 Wall Balls 20/14

10:00-22:00
5RM Deadlift 

22:00-32:00
AMRAP 10
5 Pull-ups
10 Box Jump-Overs
15 Wall Balls 20/14


Wednesday, April 11 2018

Warm-Up: 1 round
12/10 Cal Row or AB
5 Power Cleans
12/10 Cal Row or AB
10 KB Swings
12/10 Cal Row or AB  
5 Push Jerks 

WOD: EMOM 30
Min 1: 12/10 Cal Row or AB
Min 2: Max Power Cleans 135/95
Min 3: 12/10 Cal Row or AB
Min 4: Max KB Swings 53/35
Min 5: 12/10 Cal Row or AB  
Min 6: Max Push Jerks 135/95 

*Try not to spend more than 40 seconds on the barbell. You need those 12/10 cals EVERY round if you want to RX this! 

L3: 115/75
L2: 95/65, 35/25
L1: 75/55, 25/18


Tuesday, April 10 2018

Warm-up: Line Drills 

Strength: Every 2 minutes for 12 minutes, Snatch x 1 rep 

WOD: For Time
50 Squat Snatches 115/75

*EMOM: 4 Burpees until finished 

ADV:135/95
L2: 65/45
L1: 55/35 

*15 Min CAP

Extra Work: 3 Sets
20 Cal Assault Bike
200m Farmers Carry 

KB Challenge: 3 Sets of
50 Russian KB Swings Unbroken (you choose the weight)


Monday, April 9 2018

Warm-up: 500m Row
-Mobility

Strength: Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 5 reps @ 32X1

WOD: Against a 4-minute running clock, perform as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Toes to Bar
20 Push-Ups
30 Jumping Air Squats 

Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.

L2 & L1: Banded Pull-ups

Extra Work: 3 Sets
10 Single Leg Romanian Deadlifts (5 per leg) 
50 Unbroken Russian KB Swings (choose a weight that can be performed unbroken, yet is still challenging!) 
0:30 L-Sit


Saturday, April 7 2018

Body Building: 2 Sets
10 Skull Crushers
10 Diamond Push-ups
10 Single Arm Arnold DB Press (per side) 

WOD: In Teams of 2
AMRAP 40
100 Double-Unders
80 Wall Balls 20/14
60 Wall Ball Sit-Ups 20/14
40 Plyo Push-ups


Friday, April 6 2018

Warm-Up: 40/30 Cal Row or 30/20 Assault Bike
400m Run
10 Front Squats
10 Bar Facing Burpees
10 Front Squats 

Strength: Front Rack Lunge
4 Sets of 8

WOD: For Time
40/30 Cal Row or 30/20 Assault Bike
400m Run
10 Front Squats 155/105
20 Bar Facing Burpees
10 Front Squats 155/105 

L3: 135/95
L2: 115/75
L1: 95/65


Thursday, April 5 2018

Warm-up: AMRAP 5
10 OH Walking Lunges with a plate 45/25
20 Hollow Rock s
20 Mountain Climbers 

Strength: Every 2 minutes for 14 minutes (7 Sets), Snatch x 2 reps
•Increase weight each set 

WOD: 2RFT
21 OHS 95/65
15 Push Press
9 Ring Dips 

L3: 75/55
L2: 65/45, Banded Dips
L1: 55/35, Banded Dips


Wednesday, April 4 2018

Warm-Up: Mobility 

Strength: Back Squat
4 Sets of 8 reps @ 70% 

WOD: EMOM 15
Min 1: 5 Power Cleans 185/125
Min 2: 40 Double-unders + 8 Push-ups
Min 3: 10 Toes to Bar 

Extra Work: 4 Rounds
21’s
30m Gun Walk
Max KB Shrugs 

L3: 165/115
L2: 135/95
L1: 95/65


Tuesday, April 3 2018

Warm-up: 3 Sets
10 Single Arm DB Strict Press
5 Ring Dips
20 Sit-ups 

Strength: Push Jerk
5 Sets of 2 @ 70% + 5-10lbs 

WOD: In Teams of 2, AMRAP 20
30 Box Jump-Overs 24/20
30 KB Swings 53/35
30 Cal Row or AB

Extra Work: 3 Sets
20 Nose to Wall Shoulder taps
:30 L-Sit

L2: 35/25
L1: 25/18


Monday, April 2 2018

Warm-Up: 2 Rounds
1 Min: Lateral Raises
1 Min: Front Raises
1 Min: Air Squats 

* Class Mobility

Strength: Thruster
5 Sets of 3 reps ascending 

WOD: 
In 8 minutes
3-6-9-12-15-18-21-24
Thruster 95/65
Bar Over Burpees 

Extra Work: 3 Sets
1 Min on, 1 Min off Max Calorie Assault Bike 

L3: 75/55
L2: 65/45
L1: 55/35

Saturday, March 31 2018

SWEAT Saturdays are back! 

WOD: “SWEAT” 
In Teams of 2, AMRAP 40
20 DB Clean + Jerks 50/35
400m Run
20 Wall Balls 20/14
400m Run
20 KB Swings 53/35


Friday, March 30 2018

Warm-up: 3 Rounds with an empty bar
5 Snatch Deadlifts
5 Snatch High Pulls
5 Hang Power Snatch 

Strength: Hang Power Snatch
5 Sets of 2 reps

WOD: 10RFT
5 Box Jumps 24/20
3 Burpees
1 Snatch 135/95 

L3: 115/75
L2: 95/65
L1: 75/55

Extra Work: 3 Sets
20 Landmine Twists
20 Skull Crushers


Thursday, March 28 2018

Warm-up: Mobility 

Accessory Work: 3 Sets
30m Bottom Up KB Carry
10 Windmills 

Strength: 4 Sets
Cross-body DB Deadlifts 8x reps
20 V-Ups
DB Row 8x reps per side 

WOD: 3RFT
20 KB Snatches 70/53
30 Toes to Bar
40 Goblet Squats 

L2: 53/35
L1: 35/25


Wednesday, March 28 2018

Warm-up: 3 Rounds
6 Seated DB Z-Press
6 Super mans
250m Row 

Strength: Push Jerk
5 sets of 2 @ 70%

WOD: EMOM 16
Odd: 30 Double-unders + 5/3 Ring Dips
Even: 15/12 Cal Row 

*If you are doing banded ring dips must complete 5 reps

L3: 20 Double-Unders, 12/10
L2: Singles x2, 10 Cal Row
L1: Singles x2, 10/8 Cal Row


Tuesday, March 27 2018

Normal Class hours tomorrow! 

Warm-up: AMRAP 5
2 Wall Walks
8 KB Swings
10 Sit-Ups 

Strength: Power Clean
Set 1: 85% x 1 rep
Decrease 15-20lbs then complete
2 Sets of 3 reps 

WOD: AMRAP 12
6 Power Cleans 135/95
12 Front Rack Lunges 135/95
12 Bar Facing Burpees 

Extra Work: 3 rounds
50m HS Walk or Nose to Wall Shoulder Taps
20 GHD Sit-ups
15 sec Single Arm Hang 

L3: 115/75
L2: 95/75
L1: 75/55


Monday, March 26 2018

Just a reminder we have an abbreviated schedule this week for our morning classes. 
Thursday, Friday & Monday am classes 5:30 ONLY. We apologize for any inconvenience. 

Schedule Announcements*
On the below dates, we will be running an abbreviated schedule. 
Morning Class: 5:30 a.m.  
Evening Classes: 4:00 p.m., 5:15 p.m., and 6:15 p.m.
**There will be no 6:30, 7:30 a.m. and 8:30am classes.

Dates:
Thursday, March 22nd
Friday, March 23rd
Monday, March 26th

For those of you who need to complete 18.5, you are welcome to do so after checking with a coach. 

Warm-up: 2 Rounds
30 Squat Therapy
10 Hollow Rocks
10 Scap Pull-ups
10 Wall Balls 

Strength: Front Squat
4 Sets of 2 @ 75% 

WOD: For Time
5 Front Squats 115/80
20 Pull-ups
10 Front Squats
15 Pull-ups
15 Front Squats
10 Pull-ups
20 Front Squats
5 Pull-ups 

L3: 95/65
L2: 75/55
L1: 65/45


Thursday, March 22 2018

Just a reminder we have an abbreviated schedule this week for our morning classes. 
Thursday, Friday & Monday am classes 5:30 ONLY. We apologize for any inconvenience. 

Schedule Announcements*
On the below dates, we will be running an abbreviated schedule. 
Morning Class: 5:30 a.m. 
Evening Classes: 4:00 p.m., 5:15 p.m., and 6:15 p.m.
**There will be no 6:30am 7:30 a.m. and 8:30am classes.

Dates:
Thursday, March 22nd
Friday, March 23rd
Monday, March 26th

Warm-up: Coaches choice 

Strength: Power Clean
Set 1: 85% x 1 rep
Decrease 20-30lbs then complete
2 Sets of 3 reps 

*Weight is based off your C+J

WOD: 4RFT
10 Push Press 115/75
10 C2B Pull-Ups

L3: 95/65
L2: 75/55
L1: 65/45


Wednesday, March 21 2018

Schedule Announcements*
On the below dates, we will be running an abbreviated schedule. 
Morning Class: 5:30 a.m. & 6:30 a.m. 
Evening Classes: 4:00 p.m., 5:15 p.m., and 6:15 p.m.
**There will be no 7:30 a.m. and 8:30am classes.

Dates:
Thursday, March 22nd
Friday, March 23rd
Monday, March 26th

Warm-up: Mobility 

WOD: “SWEAT”
EMOM 30
Min 1: 200/150m Row
Min 2: 20 Wall Balls 20/14
Min 3: 25 Push-ups
Min 4: 15 Box Jump-Overs 24/20
Min 5: 30 second plank


Tuesday, March 20 2018

Schedule Announcements*
On the below dates, we will be running an abbreviated schedule. 
Morning Class: 5:30 a.m. & 6:30 a.m. 
Evening Classes: 4:00 p.m., 5:15 p.m., and 6:15 p.m.
**There will be no 7:30 a.m. and 8:30am classes.

Dates:
Thursday, March 22nd
Friday, March 23rd
Monday, March 26th

Warm-Up: 3 rounds
20 Hollow Rocks
15 KB Swings
10 Goblet Squats 

Strength: Back Squat
4 Sets of 3 @80% + 10-20lbs 

WOD: AMRAP 12
20 Floor Wipers 95/65
15 Toes to bar
10 KB Swings 70/53 

L3: 75/55, 53/35
L2: 65/45, 35/25
L1: 55/35, 25/18


Monday, March 19 2018

*Schedule Announcements*
On the below dates, we will be running an abbreviated schedule. 
Morning Class: 5:30 a.m. & 6:30 a.m. 
Evening Classes: 4:00 p.m., 5:15 p.m., and 6:15 p.m.
**There will be no 7:30 a.m. and 8:30am classes.

Dates:
Thursday, March 22nd
Friday, March 23rd
Monday, March 26th

Warm-up: 1 round
15/12 Cal Row or AB
50 Double-unders or 100 singles
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead 

-Mobility

WOD: 7RFT
15/12 Cal Row or AB
50 Double-unders
12 Deadlifts 155/105
9 Hang Power Cleans
6 Shoulder to Overhead
Rest 90 seconds between rounds 

L3: 135/95, 30 Double-unders
L2: 115/75, Singles x2
L1: 95/65, Singles x2


Wednesday, March 14 2018

Normal class hours

Warm-Up: 1 Round
30 Cal Row or AB
20 Sit-ups
10 Power Cleans (choose the weight) 
5 Pull-ups
5 Ring Dips

Strength: Clean Lift-Off + Power Clean + Hang Squat Clean + Squat Clean
(Clean lift-off, is the first pull from the ground to your knees. Focus on keeping your torso angle consistent through this first pull. Pause for 2 seconds at the knee before returning to the floor. 

*Build over 10 Sets of 1-1-1-1

WOD: For Time (20 min Cap) 
40 Cal Row or AB
30 Toes to Bar
20 Wall Balls 20/14
10 Power Cleans 155/105
5 Muscle-Ups
10 Power Cleans
20 Wall balls
30 Toes to Bar
40 Cal Row 

L3: 135/95, Jumping Muscle-ups
L2: 115/75, 10 C2B Pull-ups and 10 Ring Dips
L1: 95/65, 10 C2B Pull-ups and 10 Ring Dips


Tuesday, March 13 2018

*Announcements*
We will be closed today due to the snow storm. 

Home WOD: AMRAP 18
20 V-Ups
20 Walking Lunges
20 Push-ups
20 Jumping Lunges


Monday, March 12 2018

Warm-Up: 45 seconds on, 15 seconds off
Wall-sits
Wall Balls
Low Plank
Push-Ups 

Strength: Front Squat
4 Sets of 2 @75% 

WOD: For Time
15-12-9-6-3
Front Squat 115/75
HSPU
Bar Over Burpees 

L2: 95/65
L1: 75/55


Saturday, March 10 2018

Warm-up: Two sets of
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Gobelt Kettlebell Squats x 8 reps each leg
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
Rest 15 seconds
5 min assault bike @70% 
(focus on glute activation and maintaining a hollow position)
Rest as needed

WOD: CrossFit Games Open Event 18.3”
Two rounds for time of:
100 Double-Unders
20 Overhead Squats 115/80 lbs
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches 50/35 lbs
100 Double-Unders
12 Bar Muscle-Ups


Friday, March 9 2018

WE HAVE POWER! Normal class schedule. 

Strength: Back Squat
Set 1: 5 reps @65% 
Set 2: 6 reps @ 70% 
Set 3: 7 reps @ 75% 
Set 4: 8 reps @ 70%
Set 5: 8-10 reps @ 70%
Set 6: 8-10 reps @70% 

WOD: EMOM16
Odd: 20 Wall Balls 20/14
Even: 15 KB Swings 53/35


Thursday, March 8 2018

Unfortunately the gym will be CLOSED for the remainder of the day. 98% of Northboro is out of power and we are in the group; power lines are down in our lot so safety comes first. Please check back later for updates for tomorrow’s classes.

Home WOD: AMRAP 15
50 Mountain Climbers
40 HR Push-ups
30 V-Ups
20 Jump Squats


Wednesday, March 7 2018

Warm-Up: EMOM 6
Odd: 30 second HS Hold
Even: 15 Wall Balls 

Skill: Split Jerk Technique 

Strength: Split Jerk
7 Sets of 1 rep building each set 

WOD: For Time
50 Cal Row
50 Box Jump-Overs
50 DB Push Jerks 50/35 

L2: 35/25
L1: 25/15


Monday, March 5 2018

Warm-Up: With an empty bar, 2 rounds
5 Deadlifts
5 High Pulls
5 Hang Power Cleans
5 Front Squats
5 Good Mornings 

*Class Mobility

Strength: Clean Lift-Off + Hang Squat Clean + Squat Clean
(Clean lift-off, is the first pull from the ground to your knees. Focus on keeping your torso angle consistent through this first pull. Pause for 2 seconds at the knee before returning to the floor. 

*Build over 10 Sets of 1-1-1

WOD: 7 RFT
5 Squat Cleans 135/95
10 Toes to Bar
5 Push Jerks
10 Pull-ups 

L3: 115/75
L2: 95/65
L1: 75/55


Saturday, March 3 2018
**Announcements**

*Heat 1 will start at 9:20 a.m., and we will be running heats every 15 minutes. Please make sure to get there early to warm up. 

*To everyone who did the Nutrition Challenge, great job on crushing it!! Please send me your photos by Sunday

WOD: 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50,35), Scaled: (35,20)
Bar-facing burpees

Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a


Friday, March 2 2018

*Announcements*
-5:30am and 6:30am will be our only morning classes today. 
- Night classes will run as normal

Nutrition Challenge Participants
*Don’t forget to take your after photos and weight-in 

Warm-Up: Mobility 

Skill: Muscle-Ups 

WOD: For Max reps
6 Minutes of Calories on the Rower
5 Minutes of Clean and Jerks 135/95
4 Minutes of Calories on the Rower
3 Minutes Sit-ups
2 Minutes of Calories on the Rower
1 Minute of Push-ups 

*Compare to January 18th 

L3: 115/75
L2: 95/65
L1: 75/55


Thursday, March 1 2018

Nutrition Challenge Participants
*Make sure to send your before and after photos to Coach Will. 
* The benchmark WOD will be completed Friday, March 2nd. 

Warm-Up: 2 Rounds
400m Run
10 Good Mornings
14 Walking Lunges 

Strength: Deadlift
6 Sets of 2 reps @80%

WOD: 5RFT
22 KB Swings 53/35
22 Goblet Lunges
22 Box Jumps 24/20 

L2: 35/25
L1: 25/18


Tuesday, February 27 2018

Warm-Up: Line Drills 

Strength: Back Squat
4 Sets of 3 @ 80% +10-20lbs 

WOD: AMRAP 12
7 Power Snatches 95/65
21 Wall Balls 20/14
42 Double-Unders 

L3: 75/55
L2: 65/45, singles x2
L1: 55/35, 84 Singles


Monday, February 26 2018

*Announcements *
*Don’t forget to submit your score before 8:00pm
* The Nutrition Challenge ends this Friday

Warm-Up: AMRAP 5
10 Cal Row
10 KB Swings
10 Goblet Squats  
10 Kip Swing

Strength: Clean + Hang Power Clean Cycling
Build to 90% 1 Rep
Then decrease to 60%+ 15-20lbs for 2 sets of Max Unbroken Hang Power Cleans
*Your weight is based off of your clean + Jerk.

WOD: For Time
15-12-9-6-3
Hang Power Clean 135/95
Chest to Bar Pull-Ups 

L3: 115/75
L2: 95/65, chin over bar
L1: 75/55, chin over bar


Saturday, February 24 2018

We will open at 9:00am and our first heat will start 9:20. 

WOD: 18.1
Complete as many rounds as possible in 20 minutes of: 
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35
14 / 12-cal. row


Friday, February 23 2018

 

Sign-up for the CrossFit Games Open

 

Strength: 3 Sets

15 second ring row hold (feet on a box)

30m Overhead KB Carry

45 second fore arm plank

 

WOD: EMOM 12

Min 1: 12/10 Cal Row

Min 2: 45 Double-Unders

Min 3: 20 Hollow Rocks

 

L3: 30 Double-Unders

L2: 45 seconds of double under practice

L1: singles x2


Thursday, February 22 2018

Don't forget to sign up for the CrossFit Games Open! 

Warm-Up: Mobility 

Strength: Split or Push Jerk
4 Sets of 3 @ 80% +5-10lbs 

WOD: 4 RFT
5 Ring Dips
10 Pistols
15 Box Jumps 24/20 

ADV: 5/3 Muscle-ups
L2&L1: Banded Ring Dips


Tuesday, February 20 2018

Warm-Up: Tabata 20 seconds on, 10 off x 8 rounds
Thrusters (empty bar) 
KB Swings 

Strength: Back Squat
4 Sets of 3 @ 80% 

WOD: For Time
21-15-9
HSPU
Clean + Jerk 135/95
KB Swings 53/35 

L3: 115/75
L2: 95/65, 35/25
L1: 75/55, 25/18


Monday, February 19 2018

Class Times: 9:30-10:30am Class
10:30-11:30 Open Gym 

WOD: “Invictus Baseline Interval Test” 
Every 5 minutes for 30 minutes: (6 sets) 
10 Strict Pull-ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls 20/14 

We will go over scaling options in class


Saturday, February 17 2018

Warm-Up: 2 Rounds
10 Cal Row
40 Singles
10 DB Snatches
200m Run
* followed by class mobility 

WOD: “SWEAT”
AMRAP 30
10 Cal Row
20 Dubs
30 Alternating DB or KB Snatches 50/35
400m Run 

L2 & L1: Singles x2


Friday, February 16 2018

Warm-Up: AMRAP 4
100m Row
2 Wall Walks
6 DB Presses 

Accessory Work: 2 Sets
20 Reverse Snow Angels
20 Hollow Rocks 

Strength: Split or Push Jerk
4 Sets of 3 @80% 

WOD: AMRAP 9
7 Power Cleans 135/95
7 Push Jerks
7 Bar Facing Burpees (New Standard) 

L3: 115/75
L2: 95/65
L1: 75/55


Thursday, February 15 2018

Skill: Mobility

WOD: With a 5 minute running clock:
1,000m Row
AMRAP Wall Balls 20/14
Rest 5-10
10:00-15:00
1,000m Row
AMRAP Toes to Bar
Rest 15:00-20:00  
20:00-25:00
1,000m Row
AMRAP Strict HSPU
* Score is the total number of reps completed 

We will go over scaling options in class


Wednesday, February 14 2018

Warm-Up: Mobility 

Strength: Snatch
Set 1: Build to 90% x1 rep
Sets 2: Drop 10-15lbs for 2 reps 

WOD: 5RFT
35 Double-Unders  
7 Hang Squat Snatches 75/55
5/3 Muscle-ups 

L3: 65/45 20 Double-Unders, Muscle-up progressions
L2: 55/35, Singles x2, 10 Ring Dips
L1: PVC Pipe or 15lb Bar Singles x2, 10 Ring Dips


Tuesday, February 13 2018

Warm-Up: EMOM 4
Odd: 15 Russian KB Swings
Even: 1 Round of “Cindy” 

Strength: Clean + Hang Power Clean Cycling
Build to 90% 1 Rep
Then decrease to 60%+ 5-10lbs for 2 sets of Max Unbroken Hang Power Cleans
Your weight is based off of your clean + Jerk. 

WOD: Complete as many rounds and reps as possible in 8 minutes of: 
4 Ground to Overhead 185/125
8 Chest to Bar Pull-ups 

L3: 165/115
L2: 135/95
L1: 95/65


Friday, February 9 2018

No 8:30am Class today

Warm-Up: EMOM 9
Min 1: Nose to Wall Shoulder taps x 20 reps (10 per side) 
Min 2: 10 Weighted V-Ups
Min 3: 6 Strict Pull-Ups 

WOD: EMOM 12
Min 1: 30 Double-Unders + 10 Pull-Ups
Min 2: 10 Front Rack Lunges 115/75
Min 3: 12 Push Press 115/75 

Beginning at minutes 13:00, complete 3 rounds for time:
30 Double-unders
10 Pull-ups
10 Front Rack Lunges 115/75
10 Push Press 

L3: 95/65, 20 Double-Unders
L2: 75/55, singles x 2
L1: 65/45, singles x2


Thursday, February 8 2018

Warm-up: Mobility 

Skill: 15 Minutes to work on. Choose one that you find is your weakest movement and make it your strongest! 
•Double-Unders
•HSPU
•Pistols
•Muscle-ups 

Strength: Front Squat
4 Sets of 3 @ 60% of 1RM 

WOD: 3 Sets For Time
500m Row
15 Front Squats 135/95
Rest 3 minutes between sets 

L3: 115/75
L2: 95/65
L1: 75/55


Wednesday, February 7 2018

Warm-Up: 2 Sets 500m Row
30m Farmers Carry
20 Jumping Lunges 

Strength: Clean + Hang Power Clean Cycling
Build to 90% 1 Rep
Then decrease to 60% for 2 sets of Max Unbroken Hang Power Cleans
•Your weight is based off of your clean + Jerk. 

WOD: 2RFT
60 Double-Unders
30 Pull-ups
9 Power Cleans 185/125 

L3: 165/115
L2: 155/105
L1: 115/75


Tuesday, February 6 2018

Warm-Up: Squat Therapy
30 sec L-sit
rest 30 sec
30 sec Wall sit
rest 30 sec
30 sec KB Swings 

Strength: Back Squat
5 Sets of 10 reps @ 50% 

WOD: 3RFT
25 Wall Balls 20/14
25 Push-ups
25 KB Swings 53/35

L2: 35/25, 14/10
L1: 25/18, 10/6


Monday, February 5 2018

Warm-Up: 3 Sets
7 Strict Press
7 Kip Swings + 7 Knees to Elbows
20 Mountain Climbers 

Strength: Split or Push Jerk
4 Set s of 2 @80% + 15-20lbs
If you feel good warming, try to build to a 1RM 

WOD: For Time
21-15-9
Box Jumps 24/20
Toes to Bar
HSPU
*EMOM: 4 Burpees 

L2&L1: Seated DB Press


Saturday, February 3 2018

WOD: “SWEAT” 
EMOM 30
Min 1: 10 Cal Row  
Min 2: 10 Hang power Cleans 155/105
Min 3: 15 HR Push-ups
Min 4: 30 Double-Unders
Min 5: 20 Sit-Ups 

L3: 135/95
L2: 115/75
L1: 95/65


Friday, February 2 2018

Warm-up: Mobility
Snatch Drills 

Strength: Snatch
Build to 90% for 1 rep 

WOD: 18.0
For Time
21-15-9
DB Snatch 50/35
Burpees over the DB

L3: 35/25
L1: 25/15


Wednesday, January 31 2018

Warm-Up: Mobility
Line Drills 

Strength: Split or Push Jerk
4 Set s of 2 @80% +10-15lbs 

WOD: For Time
30-20-10
Dual KB or DB Push Press 55/35
Front Squat
Ring Dips 

ADV: Sub 7 Muscle-ups for Ring Dips
L2: 35/26
L1: 26/18


Tuesday, January 30 2018

Warm-Up: 
*Squat Therapy
AMRAP 5
10 Wall Balls
10 Push-Ups
10 Ring Rows 

Strength: Back Squat
1RM

WOD: AMRAP 6
15/12 Cal Row
1 round of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Air Squats) 

Rest 2 minutes 

AMRAP 6
5 HSPU
10 KB Swings 70/55

Extra Work:  
50 Back Extensions
50 GHD Sit-Ups
50 Glute Ham Raises 

L2: 55/35
L1: 35/26


Monday, January 29 2018

Warm-Up: 
(A) Mobility 

(B) 3 rounds
5 Kip Swings
5 Wall Walks
10 Alternating Pistols (5 per side) 

Skill: Bar or Muscle-ups 

WOD: With a 15 minute running clock,
0:00-3:00
Max Burpee Box Jump-Overs 24/20 (must face the box each time) 
3:00-15:00 (12 minutes) 
1RM Clean + Jerk


Friday, January 26 2018
Warm-Up:
 3 rounds
30m KB Up Carry
20 Hollow Rocks
10 Cal Row
Strength: Split Jerk
4 Sets of 2 @ 80% +5-10lbs 

WOD: Teams of 2, For Time
60 Cal Row or AB
40 Shoulder to Overhead 155/105
60 Cal Row
30 Shoulder to Overhead
60 Cal Row
10 Shoulder to Overhead 

L3: 135/95
L2: 115/75
L1: 95/65


Thursday, January 25 2018

Warm-Up: In Team of 2, 2 rounds
10 Cal Row
10 KB Swings
10 Goblet Lunges 

Strength: Clean Complex
In 15 minutes, complete 5 Sets of: 1 Squat Clean + 2 Front Squats 3 Thrusters @65% of C+J. The complex must be UNBROKEN. Add 15-30lbs 

WOD: Complete as many rounds and reps as possible in 5 minutes of: 
3 Ground to Overhead 95/65
3 Bar Over Burpees
6 Ground to Overhead
6 Bar Over Burpees
9 Ground to Overhead
9 Bar Over Burpees
12..
12..
15..
15..

L3: 75/55
L2: 65/45
L1: 55/35


Wednesday, January 24 2018

Core: 3 Sets
Side Plank Elbow Touches x 10 reps
Leg Raises x 20 reps
Forearm Plank x 60 seconds
Russian Twist x 40 (20 per side) 

WOD: CrossFit Games Open 12.3
AMRAP 18
15 Box Jumps 24/20
12 Push Press 115/75
9 Toes to Bar 

L3: 95/65
L2: 75/55
L1: 65/45


Tuesday, January 23 2018

Warm-Up: EMOM 6
Min1: 10 Jump Squats
Min 2: 10 Super Mans
Min 3: 10 Cal Row 

Strength: Strength: Back Squat
Se 1: 90% x 1 rep
Set 2: 3 reps
Se 3: 3 reps
If your 1RM is less than 330#, drop 10lbs. If your 1RM is greater than 330#, drop 20lbs 

WOD: EMOM 21
Min 1: 10/8 Cal Row
Min 2: 7 Thrusters 95/65
Min 3: 8 Burpees 

L3: 75/55
L2: 65/45
L1: 55/35


Monday, January 22 2018
Warm-Up: 
AMRAP 5
Kip Swings x 5
Squat Therapy x 10 reps
KB Swings x 15 reps 

In 12 minutes complete the following Snatch Complex, 
Power Snatch + Hang Squat
Snatch
Set 1: 1+2 @ 90% 
Set 2: 1+3 @ 85%
Set 3: 1+5 @ 80% 

WOD: In 15 minutes, get as far as possible.
50-40-30-20-10
Double-unders
Sit-ups
Immediately into
10-20-30-40-50
DB Snatches 50/35
Pull-ups 

L3: 45 seconds of double-under practice
L2: 35/25, singles x2
L1: 25/15, singles x2

Extra Work: Assault Bike
3 Sets
30 seconds on
30 seconds off


Saturday, January 21 2018

Core: TBA

WOD: “SWEAT”
In Teams of 2, For Time
80 Box Jump-Overs 24/20
80 KB Push Press 55/35
80 KB Lunges 55/35
80 Toes to Bar
80 Burpees
80 Wall Balls 20/14
80 Cal Row


Friday, January 20 2018

All Nutrition Reset Challengers please check your email! Challenge information has been sent out! Please text me ASAP if you have not received it.

Warm-up: Mobility

Strength: Back Squat
Se 1: 90% x 1 rep
Set 2: 3 reps
Se 3: 3 reps
If your 1RM is less than 330#, drop 20lbs. If your 1RM is greater than 330#, drop 30lbs 

WOD: 3RFT
10 Power Cleans 135/95
20 Push-up
40 Double-unders 

L3: 115/75
L2: 95/65
L1: 75/55


Thursday, January 18 2018

Today is the last day to sign up for the nutrition challenge!! Challenge rules and packet will be sent out tonight. 

Warm-up: AMRAP 5
2 Wall Walks
10 Kip Swings
30m Bear Crawl 

In 12 minutes complete the following Snatch Complex, 
Power Snatch + Hang Squat Snatch

Set 1: 1+2 @ 85% 
Set 2: 1+3 @ 80%
Set 3: 1+5 @ 75% 

WOD: 
0:00-9:00 AMRAP  
15 Toes to Bar
10 Deadlifts 115/75
5 Power Snatches 115/75
Beginning at 9:01-15:00 (AMRAP 6) 
30 KB Swings 1.5/1
30 KB Snatches 

L3: 95/65
L2: 75/55
L1: 65/45


Wednesday, January 18 2018

** Announcements** 
Please check the website and facebook for class updates due to the snow. 
Please make sure to bring a separate pair of shoes to class. This helps keep the gym clean and the salt out of the gym. 
Today is the last day to sign up for the Nutrition Challenge. The cost of the challenge is $20.00, please sign up at the front desk. Details of the Challenge will be sent out later today. 

Strength: Clean Complex
In 15 minutes, complete 5 Sets of: 1 Squat Clean + 2 Front Squats 3 Thrusters @65% of C+J. The complex must be UNBROKEN. Add 5-10lbs from last weeks weight.

WOD: For Max reps
6 Minutes of Calories on the Rower or AB
5 Minutes of Clean and Jerks 135/95
4 Minutes of Calories on the Rower
3 Minutes Sit-ups
2 Minutes of Calories on the Rower
1 Minute of Push-ups 

L2: 115/75
L1: 95/65


Tuesday, January 16 2018

** Announcements** 
Please make sure to bring a separate pair of shoes to class. This helps keep the gym clean and the salt out of the gym. 
Last day to sign up for the Nutrition Challenge is Wednesday, January 17th! Cost of the challenge is $20.00, please sign up at the front desk. Details of the Challenge will be sent out January 17th

Warm-Up: EMOM 6
Min 1: 5 Kick to Handstand
Min 2: 10 DB Overhead Squats
Min 3: 20 Hollow Rocks 

Strength: Three sets of: 
Overhead Squat x 8-10 reps
Rest 2 minutes
Max Strict Pull-ups + Max Kipping
Rest 2 minutes

*Compare to January 2

WOD: 5RFT
20 Pull-ups
12 HSPU
10 OHS 135/95

L3: 115/75
L2: 95/65
L1: 3rds, 75/45


Monday, January 15 2018

** Announcements** 
Please make sure to bring a separate pair of shoes to class. This helps keep the gym clean and the salt out of the gym. 

Last day to sign up for the Nutrition Challenge is Wednesday, January 17th! Cost of the challenge is $20.00, please sign up at the front desk. Details of the Challenge will be sent out January 17th!

MLK Day Class Schedule: 
Morning: 9:00am
Evening: 4,5:15,6:15pm 

Partner Warm-up: 3 Rounds each
Station 1: 15 Cal Row
Station 2: AMRAP Burpees 

Strength: Front Squat
3 Sets of 3 reps @ 80% + 20-30lbs

WOD: For Time
150 Wall Balls 20/14
*EMOM 3 Burpees

20 minute cap
ADV:5 Burpees
Rx:4 Burpees


Saturday, January 13 2018
** Announcements** 

Please make sure to bring a separate pair of shoes to class. This helps keep the gym clean and the salt out of the gym. 

We will be running a reduced schedule on MLK Day. 
Morning Classes: 9 am
Evening: 4, 5:15, & 6:15 pm

Last day to sign up for the Nutrition Challenge is Wednesday, January 17th! Cost of the challenge is $20.00, please sign up at the front desk. Details of the Challenge will be sent out January 17th!

Warm-up: AMRAP 5
10 KB Swings
20 Mountain Climbers
30 Walking Lunges 

Strength: KB Complex In 12 Minutes
3 KB Snatches + 3 KB Front Squats + 3OHS (Right Arm) 
3 KB Snatches + 3 KB Front Squats + 3OHS (Left Arm) 

WOD: ”SWEAT” 
In Teams of 2, For Time
2,000m Row
3 rounds of:
20 Shoulder to Overhead 155/105
40 Box Jumps 24/20
60 KB Swings 1.5/1
Then…
2,000m Row 

L3: 135/95
L2: 115/95
L1: 95/65


Friday, January 12 2018

** Announcements** 
Please make sure to bring a separate pair of shoes to class. This helps keep the gym clean and the salt out of the gym. 

Last day to sign up for the Nutrition Challenge is Wednesday, January 17th! Cost of the challenge is $20.00, please sign up at the front desk. Details of the Challenge will be sent out January 17th!

Warm-up: EMOM 6
Min 1: 10 KB Snatches
Min 2: 15 Wall Balls
Min 3: 200m Row 

(A) WOD: AMRAP 12
10 Power Snatches 95/65
10 Wall Balls 20/14

Rest 2 minutes

(B) EMOM 12
Odd: 10 Cal Row
Even: 50 Double-unders

L3: 75/55, 30 Double-unders
L2: 65/45, singles x2
L1: 55/35, singles x2


Thursday, January 11 2018

** Announcements** 
Please make sure to bring a separate pair of shoes to class. This helps keep the gym clean and the salt out of the gym. 

Last day to sign up for the Nutrition Challenge is Wednesday, January 17th! Cost of the challenge is $20.00, please sign up at the front desk. Details of the Challenge will be sent out January 17th!
Warm-Up: Mobility 

Strength: Split Jerk
4 Sets of 2 @ 80% 

WOD: AMRAP 8
3 Power Cleans 185/125
3 Push Jerks
6 Power Cleans
6 Push Jerks
9 Power Cleans
9 Push Jerks
12…
12…
15…
15…

L3: 155/105
L2: 135/95
L1: 95/65


Wednesday, January 10 2018

** Announcements** 
Please make sure to bring a separate pair of shoes to class. This helps keep the gym clean and the salt out of the gym. 

Last day to sign up for the Nutrition Challenge is Wednesday, January 17th! Cost of the challenge is $20.00, please sign up at the front desk. Details of the Challenge will be sent out January 17th!

Warm-up: AMRAP 5
20 Hollow Rocks
20 Super Mans
20 Walking Lunges 

Strength: Front Squat
3 Sets of 3 reps @ 80% + 10-20lbs

WOD: 2 Sets For Time
600m Row
30 Jumping Lunges
20 Toes to Bar
Rest 4 minutes between sets 

Extra Work: 50 GHD Sit-Ups
50 Hip Extensions
50 Hollow Rocks


Tuesday, January 9 2018

** Announcements** 
Please make sure to bring a separate pair of shoes to class. This helps keep the gym clean and the salt out of the gym. 

Last day to sign up for the Nutrition Challenge is Wednesday, January 17th! Cost of the challenge is $20.00, please sign up at the front desk. Details of the Challenge will be sent out January 17th!

Warm-up: EMOM6
Min 1: 10 Cal Row
Min 2: 15 KB Swings
Min 3: 20 Sit-ups

Strength: Back Squat
Set 1: 90% x 1 rep
Set 2: 3 reps
Set 3: 3 reps

If your 1RM is less than 330#, drop 30lbs. If your 1RM is greater than 330#, drop 40lbs 

WOD: For Time
25 Hang Power Cleans 135/95
50 Box Jump-Overs 24/20
25 Hang Squat Cleans 

L2: 115/75
L1: 95/65

Extra Work: 10 Rounds
10/7 Cal Bike
2 D-Ball to Shoulders


Monday, January 8 2018

Strength: Clean Complex
In 15 minutes, complete 5 Sets of: 1 Squat Clean + 2 Front Squats 3 Thrusters @65% of C+J. The complex must be UNBROKEN. 

WOD: In Teams of 2, For Time
2 rounds
1,000m Row
30 Strict HSPU
Then…
2 Rounds
40 Deadlifts 135/95
40 Chest to Bar Pull-ups
40 Double-unders 

L2: Pull-ups, 115/75, singles x 2
L1: Pull-ups, 95/65, singles x2


Friday, January 5 2018

Normal Class Hours Tomorrow

**Two new announcements this week**
1. Due to many requests, the 6:30 pm class will now start at 6:15 pm. 
2. The first Nutrition Challenge of 2018 will begin Sunday, January 21st and will last 6 weeks. No better time to do it, since the holidays have just ended! It will be an individual challenge with a $20.00 entry fee. Please sign up at the front desk. More details to come this week.

Skill: Muscle-up

WOD: 4RFT
6 Muscle-ups
12 DB Snatches 50/35
18 Alternating Pistols (scale, goblet lunges) 

L3: 6 C2B Pull-ups + 6 Strict Dips
L2: 35/25, 6 Strict Pull-ups + 6 Ring Dips (use a band if necessary) 
L1: 25/15, 6 Strict Pull-ups + 6 Ring Dips (use a band if necessary)


Wednesday, January 3 2018
**Two new announcements this week**

1. Due to many requests, the 6:30 pm class will now start at 6:15 pm. 

2. The first Nutrition Challenge of 2018 will begin Sunday, January 21st and will last 6 weeks. No better time to do it, since the holidays have just ended! It will be an individual challenge with a $20.00 entry fee. Please sign up at the front desk. More details to come this week.

Warm-Up: AMRAP 5
200m Row
10 Dual KB Deadlifts
1 Wall Walk

Strength: Deadlift
Set 1: 3 reps @85% 
Then drop 20-30lbs for 1 set of 5 reps

WOD: 3 Sets For Time
500m Row
5 Thrusters 135/95
10 Bar over Burpees
Rest 3 minutes between sets

L3: 115/75
L2: 95/65
L1: 75/55


Tuesday, January 2 2018

*Normal Class Schedule this week.
*Stay tuned we have a few new announcements coming later on this week. 

Partner Warm-up: 3 rounds each
250m Row
AMRAP Burpees
Then
Group stretch 

Strength: Three sets of: 
Overhead Squat x 8-10 reps
Rest 2 minutes
Max Strict Pull-ups + Max Kipping
Rest 2 minutes 

WOD: 4RFT
15 Pull-ups
30 Wall Balls 20/14
60 Double-unders 

L3: 40 Double-unders
L2&L1: Singles x2


Saturday, December 30 2017

WOD: “Sweat” 
In Teams of 2, AMRAP 30
500m Row
30 Burpee Box Jump-Overs
30 Deadlifts 225/155
500m Row
30 Wall Ball Sit-ups 20/14 

L3: 205/145
L2: 165/115
L1: 95/65


Friday, December 29 2017

Class Schedule: Morning classes: 6:30am, 7:30am, 8:30am
night classes will be 4:00, 5:00 & 6:00pm. 

Strength: 4 Sets of:
7 Strict Pull-ups (ADV weighted) 
7 Strict Toes to Bar
7 Strict Ring Dips 

WOD: AMRAP 15
5 Toes to Bar
10 Box Jumps 30/24
15 KB Swings 1.5/1


Thursday, December 28 2017

Announcements: Paleoethics will be here tomorrow night. Make sure to stop by and check out their awesome products! 

Class Schedule for this week only:
Morning classes: 6:30am, 7:30am, 8:30am
Night classes will be 4:00, 5:00 & 6:00pm. 

Strength: Back Squat
Build to 85% + 5-10lbs for 5 reps 

WOD: For Time
1,200m Row
60 Wall Balls 20/14
30 Ring Dips


Wednesday, December 27 2017

Normal class schedule today. 

Strength: Split Jerk
4 Sets of 2 @70% 

WOD: 5RFT
50 Double-unders
25 Shoulder to Overhead 95/65

Extra Work: 5RNFT
10m HS Walk
12 Cal Bike 

L2: 75/55
L1: 65/45

Courtesy of CrossFit Linchpin


Tuesday, December 26 2017

Today class times will be 4:00 & 5:00pm. Tomorrow will be a normal class schedule. 

Strength: Front Squat
3 Sets of 3 reps @ 80% 
Add 5-10lbs next week 

WOD: For Time
30 Hang Power Cleans 135/95
25 Burpee Pull-ups
20 Hang Power Cleans
15 Burpees Pull-ups
10 Hang Power Cleans
5 Burpee Pull-ups 

L3: 115/75
L2: 95/65
L1: 75/65


Holiday Schedule:
Christmas Day: Monday, December 25th: Closed. Merry Christmas & Happy Holidays
Tuesday: December 26th: 4:00 pm and 5:00 pm classes only
Monday, January 1st: Closed. Happy New Year!

Saturday, December 23 2017

Class Times: 9am CF
10:00am-11:00am Open Gym 

WOD: “12 Day of Christmas”
For Time: 
1 Burpee
2 DB Snatches 50/35
3 Box Jumps 24/20
4 Pull-Ups
5 Ring Dips
6 Toes to Bar
7 Push Press 95/65
8 Front Squats
9 KB Swings 1.5/1
10 Wall Balls 20/14
11 Deadlifts
12 Front Rack Lunges 

L2: 75/55
L1: 65/45


Friday, December 22 2017

Holiday Schedule:
Christmas Day: Monday, December 25th: Closed. Merry Christmas & Happy Holidays
Tuesday: December 26th: 4:00 pm and 5:00 pm classes only
Monday, January 1st: Closed. Happy New Year!

Warm-up: AMRAP 5
10 KB Thrusters
20 Double-unders
30 Mountain Climbers 

Skill: EMOM 9
Min1: 0:30 hold at the top of the rings
Min 2: 0:30 Nose to Wall HS Hold
Min 3: 45 Forearm Plank 

WOD: For Time
1,000m Row
Then 3 rounds
15 Thrusters 95/65
30 Double unders 

L2: 75/55, 15 Double unders
L1: 65/45, singles x2


Wednesday, December 20 2017

Warm-Up: EMOM 6
Min 1: 15 Sit-ups
Min 2: 20 Walking Lunges
Min 3: 10 KB Swings 

Strength: Back Squat
Build to 85% for 5 reps
Then drop 10-20lbs for 1 set of 5 reps 

WOD: EMOM 12
Min 1: 12 Toes to Bar
Min 2: 12 Pistols (scale to pistol progressions or goblet lunges) 
Min 3: 10 KB Swings 53/35

L2: 35/25
L1: 25/18


Tuesday, December 19 2017

Warm-up: 3 Rounds
10 Cal Row
15 Band Pull aparts
10 Romanian Deadlifts 

Strength: Squat Clean
*Build to 100% of your 1RM 

WOD: 3RFT
30 Hang Power Cleans 95/65
30 Front Squats
30 Push Press
*Every time you drop the bar. Perform 7 Bar over Burpees 

L2: 75/55
L1: 65/45 

Extra Work: For Time
100/75 Cal Bike


Monday, December 18 2017

Strength: BTN Push Press+ Push Jerk
4 Sets of 2+1 @60% + 10-20lbs 

WOD: AMRAP 10
15 Wall Balls 20/14
30 Double Unders
15 Push-ups
30 Double Unders 

L2: 15 Double unders
L1: Singles x2

Extra Work: 3 Sets
6 Strict Deficit HSPU
20 Weighted Hollow Rocks
10 Glute Ham Raises


Saturday, December 15 2017
WOD:

A)For Time
100 Sit-Ups
EMOM: 4 Burpees
Then.. 
”SWEAT” 
In Teams of 2, AMRAP 24
20 KB Swings 1.5/1
20 Burpee Box Jump-Over  
20 Wall BallSit-ups 20/14


Thursday, December 13 2017

Happy Birthday Coach John

Warm-Up: Mobility

Strength: Back Squat
Build to 85% for 3 reps
Drop 20-30lbs for 5 reps 

WOD: “Randy”
For Time
75 Snatches 75/55

L2: 65/45
L1: 55/35


Wednesday, December 12 2017

Warm-Up: AMRAP 6
10 KB Swings
10 Sit-Ups
10 push-ups

Strength: BTN Push Press + Push Jerk
4 Sets of 2+1 @60% of C+J + 5-10lbs

WOD: 4RFT
5 Power Cleans 135/95
10 Toes to Bar
15 Ring Dips 

Extra Work: 4RNFT
10 single arm Arnold press (5 per side) 
10 GHD Sit-ups
0:30 second side plank on rings 

L3: 115/95
L2: 95/65, Banded Ring Dips
L1: 75/55, Banded Ring


Tuesday, December 11 2017

WOD: AMRAP 15
0:00-15:00
10 Front Squats 115/75
14 Cal Row
10 Burpees

**Rest 5 minutes**

20:00-35:00 (AMRAP 15) 
30 Double-Unders
14 Front Rack Lunges 115/75
3 Wall Walks 

L3: 95/65
L2: 75/55
L1: 65/45 

Extra Work: EMOM 10
Odd: Pause OHS x2 reps Tempo 2221
Even: 6 Ring Dips (5 second pause on the bottom)


Monday, December 11 2017

Strength: Snatch
6 Sets of 1 rep @ 85% 

WOD: 5RFT
250m Row
6 Deadlifts 225/155
10 Box Jumps 24/20
14 Wall Balls 20/14

L3: 205/145
L2: 165/115
L1: 135/95 

Extra Work: 3RNFT
6 Strict or Deficit HSPU
12 Hip Extensions
18 Cal Bike


Friday, December 8 2017

There will be no 6:30pm class. We will be setting up for the Holiday Party. 

Please use the sign-up sheet at the front desk to write down what you are brining to the Holiday party. We will run heats at 10:00 am, 10:20 am, 10:40 am and 11:00 am. The gym will be opened at 9:30 so for those who go at 10:00 am be ready to wod at 10:00 am. You can stretch on your own between 9:30 am - 10:00 am.

Strength: Front Squat
4 Sets of 2 @ 75% of 1RM

WOD: Every 3:00 minutes for 21 minutes: (7 sets) 
200m Run
7 Thrusters (95/65)
7 Pull-Ups
7 Burpees

L3: 75/55
L2: 65/45
L1: 55/35


Thursday, December 7 2017

Please use the sign-up sheet at the front desk to write down what you are brining to the Holiday party. We will run heats at 10:00 am, 10:20 am, 10:40 am and 11:00 am. The gym will be opened at 9:30 so for those who go at 10:00 am be ready to wod at 10:00 am. You can stretch on your own between 9:30 am - 10:00 am.

Mobility

WOD: “SWEAT”
For Time:
50 Calorie Row
50 Box Jump 24/20
50 Deadlifts 185/125 s
50 Wall Ball Shots 20/14 lbs
50 Ring Dips
50 KB Swings 70/53

L3: 155/105, 53/35
L2: 135/95, 35/25
L1: 115/75, 25/18


Wednesday, December 6 2017 

Please use the sign-up sheet at the front desk to write down what you are brining to the Holiday party. We will run heats at 10:00 am, 10:20 am, 10:40 am and 11:00 am. The gym will be opened at 9:30 so for those who go at 10:00 am be ready to wod at 10:00 am. You can stretch on your own between 9:30 am - 10:00 am.

Warm-up: AMRAP 5
10 Wall Balls
20 Walking Lunges
30m Bear Crawl
Strength: Back Squat
*Build to 80% for 1 rep
*Decrease 30-40lbs for 1 set of 5 reps

WOD: 4RFT
8 Push Jerks 135/95
6 Front Squats
30 Double-unders 

L3: 115/75, 20 Double-unders
L2: 95/65, singles x2
L1: 75/55, singles x2


Tuesday, December 5 2017

Warm-up: EMOM 6
Odd: 10 Medball Cleans
Even: 20 Hollow Rocks 

Strength: EMOM8
ODD: Squat Clean x2 reps @ 85% of squats clean
Even: 4/2 Muscle-Ups (MU progressions)

WOD: For Time
Buy In: 500M Row
THEN..
21-15-9
Hang Power Clean 95/65
T2B

L2: 75/55
L1: 65/45

Extra Work: 4 Sets
8 Sumo Stance Weighted Good mornings
10 Plank Roll Outs
10 Glute Ham Raises


Friday, December 1 2017

*Announcements *
We would like to take a moment to welcome Renee Oppedisano to the CrossFit ForceField Staff. Renee began her athletic career at the age of 4 when she was introduced to gymnastics in her elementary school gym class. By the age of 5 she was training for competitions and completed her first meet shortly thereafter. Continuing on with the sport until the age of 18, Renee began looking for other ways to continue with competitions. Turning to bodybuilding at the age of 19 Renee took on her first competition in Long Island, NY winning first place. Bitten by the bug, she continued on to train until 2006 where she competed in Miami, FL on the national stage where she placed in the top 5 and was invited to the Arnold Classic. It was at this point that a friend began telling her about this “CrossFit” workout that she needed to try. Reluctantly, she tried…and was HOOKED! Having the bodybuilding background she immediately took to powerlifting and competed in Savannah, GA clinching state records in both the squat and bench press for her weight class. Crossfit certified through the Army Renee has been coaching as a side job for nearly 4 years and is excited to jump into the CrossFit ForceField family! 

Warm-up: EMOM 6 (with an empty bar, use a PVC pipe if you have too) 
Min 1: 10 Muscle Snatches
Min 2: 10 OHS
Min 3: 10 Push-Ups 

Strength: Snatch Complex (7sets) 
1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats 

WOD: 3RFT
10 KB Snatches 1.5/1
15 Ring Dips
20 Single arm KB Overhead Squats 53/35

L2: 35/25
L1: 25/18, OH Lunges


Thursday, November 30 2017

Mobility

WOD: 4RFT
400M Run
20 KB 53/35
20 Sit-Ups 

L2: 35/25
L1: 25/18


Wednesday, November 29 2017

*Announcements*
There is a sign up sheet at the front desk for the holiday party. Please sign your name if you plan on attending. If you are brining food, please write down what you are brining so that we don't end up with too many of the same things. 

Warm-up: EMOM 6
Min 1: 10 Cal Row
Min 2: 10 Wall Balls
Min 3: 8 Burpess 

Strength: BTN Push Press + Push Jerk
4 Sets of 2+1 @ 60% of C+J


WOD: For Time
21-18-15-12-9-6-3
Thrusters 95/65
Box Jumps 24/20
Pull Ups
**200m run after every round

L3: 75/55
L2: 65/45
L1: 55/35


Tuesday, November 28 2017

Warm-Up: EMOM 5
Min 1: 30 second hollow rock hold
Min 2: 20 Russian KB Swings
Min 3: 20 Goblet Squats
Min 4: 15 Push-Ups
Min 5: 16 KB Push Press (8 per side) 

Strength: Squat Clean
•4 Sets of 3 reps @ 75% 
•This weight is based off of your C+J

WOD: For Time
21-15-9
Power Clean 135/95
Handstand Push-Ups 

Extra Work: Gymnasty
3 Sets of: 
1 Muscle-up + 5 Ring Dips
Nose to Wall HS Hold 0:30 seconds or Free Standing hold
L-Sit Flutter Kicks x20 reps 

L3: 115/95, Abmat HSPU
L2: 95/65, Seated DB Press
L1: 75/55, Push-ups


Monday, November 27 2017

Warm-Up: ARAMP 5
10 Double-unders
8 Wall Balls
6 Toes to Bar 

Skill: Double-unders 

Strength: Front Squat
5 Sets of 2 reps @70% 

WOD: 4RFT
15 Toes to Bar
12 Front Squats 165/110
60 Double-unders

L3: 135/95, 45 Double-unders
L2: 115/75, 30 Double-unders
L1: 95/65, 120 singles


Saturday, November 25 2017

Class: 9:00am, 10:00-11:00am Open Gym 

WOD: “Sweat” 
In Teams of 2, For Time. 
12 Front Rack Lunges 135/95
20 Rounds of “Cindy” 
(5 pull-ups, 10 push ups, 15 air squats, 10rds each, one partner completes one full round before you switch) 
3K Row (switch every 250m) 
20 Rounds of “Cindy” 
12 Front Rack Lunges
*Only one athlete can work at a time, divide the work evenly


Thursday, November 23 2017

**Turkey Day Schedule Updates**
Wednesday- No 6:30pm Class
Thursday- 9:30 a.m. Class
Friday- 10:00am Class
Saturday- 9:00 a.m. “SWEAT”, 10:00 a.m. Open Gym

WOD: TBA


Wednesday, November 22 2017

**Turkey Day Schedule Updates**
Wednesday- No 6:30pm Class
Thursday- 9:30 a.m. Class
Friday- 10:00am Class
Saturday- 9:00 a.m. “SWEAT”, 10:00 a.m. Open Gym

Warm-Up: Mobility

Strength: Every 2 minutes for 16 minutes: 
Squat Clean + Jerk
Sets 1-3: 70-75% x 1+1 reps
Sets 4-6: 75-80% x 1+1
Sets 7-8: 80-85% x 1+1
Weight is based off of your C+J 

WOD: 10 Rounds For Time
3 Clean+ Jerks 155/105
30 Double-Unders 

L3: 135/95
L2: 115/75
L1: 95/65


Tuesday, November 21 2017

*Announcements *
Wednesday- No 6:30pm Class
Thursday- Northborough Turkey Trot, wear your CFFF Shirt! (gym closed) 
Friday- 10:00am Class
Saturday- 9:00am “SWEAT”, 10:00am Open Gym 

Warm-Up: AMRAP 5
5 Pull-Ups
10 Push-ups
15 Air Squats
20 Sec Hollow Rocks 

Skill: 
5-4-3-2-1
Handstand Push-ups
L- Sit Pull-Ups 

ADV: add deficit
Scale to 5 Strict Pull-ups +25 L-Sit 

Strength: EMOM 10
Back Squat x 3 reps @ 75% 

WOD: For Time
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Toes to Bar
EMOM: 4 Burpees 

L2: 75/55
L1: 65/4


Saturday, November 18 2017

**Important Reminder**
The gym will be closed this Saturday, November 18th due to a competition many of our athletes are competing in. Please join us at CrossFit Resilence to cheer on Coach Will, Sam, Laura, Ally, Kim and Meg. The competition will be held at 45 South Street in Hopinkton. Bring a chair, a blanket, and some beer; we will have a tent to set up shop. We hope to see you all there!


Friday, November 17 2017

**Important Reminder**
The gym will be closed this Saturday, November 18th due to a competition many of our athletes are competing in. Please join us at CrossFit Resilence to cheer on Coach Will, Sam, Laura, Ally, Kim and Meg. The competition will be held at 45 South Street in Hopinkton. Bring a chair, a blanket, and some beer; we will have a tent to set up shop. We hope to see you all there! No 6:30pm class tonight. 

Strength: Back Rack Lunge
4 Sets of 16 reps (8 per side) 

WOD: For Time
400m Run
50 Wall Balls 20/14
40 KB Swings 1.5/1
20 Pull-Ups

L2: 14/10
L1: 10/6


Thursday, November 16 2017

Mobility

WOD: 3 Sets with a 5 minute running clock complete the following, 
500m Row
15 Push Press 95/65
20/15 Push-ups
Rest 3 minutes between sets 

L2: 75/55
L2: 65/45


Wednesday, November 15 2017

**Important Reminder**
The gym will be closed this Saturday, November 18th due to a competition many of our athletes are competing in. Please join us at CrossFit Resilence to cheer on Coach Will, Sam, Laura, Ally, Kim and Meg. The competition will be held at 45 South Street in Hopinkton. Bring a chair, a blanket, and some beer; we will have a tent to set up shop. We hope to see you all there!

Warm-Up: Tabata
Min 1: Row
Min 2: Wall Balls
Min 3: Single leg Romanian Deadlifts (DB or KB) 

Strength: Front Squat
6 Sets of 1 @ 85-90% 2221 Tempo 

WOD: With a 3 minute running clock complete the following,
0:00-3:00
2 rounds
10 Front Squat 135/95
10 Box Jumps 24/20
3:00-6:00
2 rounds
12 Front Squat
12 Box Jumps
6:00-9:00
2 rounds
14 Front Squat
14 Box Jumps 

*Follow the same pattern until you fail to complete 2 rounds 

L3: 115/75
L2: 95/65
L1: 75/55


Tuesday, November 14 2017

Warm-Up: EMOM 8
1. 60 Double-Unders
2. 15 Burpees
3. 200m Row
4. 12 DB Snatches 

Strength: BTN Push Press+ Push Jerk
5 Sets of 2+2 ascending in weight 

WOD: EMOM 14
Odd: 60 Double-Unders
Even: 15 Burpees

Rest 2 minutes

EMOM 14
Odd: 200m Row/Run
Even: 12 KB or DB Snatches 1.5/1 (6per side) 

L3: 40 Double-unders, 12 burpees
L2: 10 Burpees, 20 Double-unders
L1: 8 Burpees, 40 singles


Monday, November 13 2017

**Important Reminder**
The gym will be closed this Saturday, November 18th due to a competition many of our athletes are competing in. Please join us at CrossFit Resilence to cheer on Coach Will, Sam, Laura, Ally, Kim and Meg. The competition will be held at 45 South Street in Hopinkton. Bring a chair, a blanket, and some beer; we will have a tent to set up shop. We hope to see you all there!

Warm-Up: AMRAP 6
10 Cal Row
10 KB Clean + Jerks
20 Air Squats 

Strength: EMOM 8
2 Squat Cleans @ 80-90%
Rest 4 minutes
EMOM 5
1 Squat Clean @ 90-102% 

WOD: Complete as many rounds and reps as possible in 13 minutes of,
2,000m Row
30 Clean + Jerks 135/95

L3: 115/75
L2: 95/65
L1: 75/55


Saturday, November 11 2017

Class Times: 9:00am CF
10:00am Open Gym 

Warm-Up: Coaches choice

WOD: In teams of 2, complete as many rounds and reps as possible in 30 minutes of: 
24-18-12-6
Hang Power Clean 135/95
Ring Dips
24-18-12-6
Box Jumps 30/24
C2B Pull-ups
24-18-12-6
Push Jerk 135/95
“Double Burpees”

L3: 115/75
L2: 95/65
L1: 75/55


Friday, November 10 2017 

No 6:30pm Class tonight

Warm-Up: AMRAP 5
15 Goblet Squat
12 Turkish Sit-ups
30m Bear Crawl 

Strength: (A) Front Squat
4 Sets of 2 @80% 22x0 Tempo
(B) Bent Over Row
3 Sets of 8 reps 

WOD: Complete as many rounds and reps as possible in 12 minutes of, 
6 HSPU (ADV. Deficit) 
24 Double-unders 

L2: 1 Abmat, singles x2
L1: Seated DB Press, singles x2


Thursday, November 9 2017

Warm-up: EMOM 6
Min 1: 10 Kip Swings
Min 2: 10 DB Snatches
Min 3: 10 Cal Row

Strength: Hang Squat Snatch
5 Sets of 1.1.1
(Rest 5-7 seconds between singles) 

WOD: Complete as many rounds and reps as possible in 7 minutes of,
7 Ground to overhead 135/95
7 Toes to Bar 

Accessory Work: 
50 Back Extensions
50 GHD Sit-ups
50 Hip Extensions 

L3: 115/75
L2: 95/65
L1: 75/55


Wednesday, November 8 2017

Warm up: AMRAP 5
Strict Ring Pull-Ups or Strict Pull-ups 6 reps
3 Wall Walks (nose to wall) 
20 Weighted Hollow Rocks 

Strength: BTN Seated Strict Press
5 Sets of 3 reps ascending in weight each set 

WOD: In Teams of 2, partners will alternate three sets each. 
20 KB Swings 50lbs/35lbs
15 Ring Push-ups
400m Run 

L2: 35/25lbs
L1: 25/18 lbs


Tuesday, November 7 2017

Warm-up: AMRAP 8
20 Double-unders
20 Mountain Climbers
20 Wall Balls 

Strength: Back Squat
5 Sets of 2 Reps @ 85% 

WOD: EMOM 21
Min 1: 200m Run
Min 2: 12/10 Cal Row
Min 3: 20 Jumping Lunges


Monday, November 6 2017

Warm-up: EMOM 6
Min 1: 15 Good Mornings
Min 2: 20/15 Push-ups
Min 3: 20 KB Thrusters 

Strength: Deadlift
6 Sets of 1 building to a heavy single or new 1RM 

WOD: For Time
40 Deadlifts 115/75
20 Bar Over Burpees
30 Hang Power Cleans
20 Bar Over Burpees
20 Thrusters
20 Bar Over Burpees 

L3: 95/65
L2: 75/55
L1: 65/45


Saturday, November 4 2017

Class Times: 9:00-10:00 (CF)
10:00-11:00 (Open Gym) 

Warm-Up: AMRAP 8
4 Pull-Ups
6 Push-ups
8 Jump Squats 

WOD: “SWEAT” 
In Teams of 2, Complete as many rounds and reps as possible in 36 minutes of.
400m Run (run as a team) 
60 Box Jumps 24/20
60 KB Swings 1.5/1
60 Wall Ball Sit-Ups 20/14
60 KTE  
60 KB Single Arm Thrusters
* Only one person can work at a time. Divide the reps evenly.


Friday, November 3 2017

(A) Strength: Weighted Ring Dips
5 Set of 6-7 reps 

(B) Handstand Push-ups
5-4-3-2-1-2-3-4-5
ADV: Work on Deficit 

WOD: For Time
30 Shoulder to Overhead 115/75
600m Run
40 Wall Balls 20/14

L3: 95/65
L2: 75/55
L1: 65/45


Thursday, November 2 2017

Mobility: 
Calves
Quads
T-Spine
Hamstrings 

WOD: In Teams of 2, 5RFT
20 Front Squat (use 60% of your 1RM) 
20 Toes to Bar
20 Cal Row


Wednesday, November 1 2017

Announcements: Our Holiday Party will be held on Saturday December 9th. 

Warm up: EMOM 5
1)12 MedBall Cleans
2)4 Wall Walks
3)30m Bear Crawl
4)30 sec Side Plank (right)
5)30 sec Side Plank (left) 

Strength: Every 2 minutes, for 16 minutes (8sets) 
2 Power Cleans + 2 Hang Squat Cleans + 2 Front Squats
Sets 1-3: 70-75%
Sets 4-6: 75-80% 
Sets 7-8: 80-85% 

WOD: For Time
50 Power Cleans 155/105
EMOM: 8 Push-ups
12 minute cap* 

L3: 135/95
L2: 115/75
L1: 95/65


Tuesday, October 31 2017

Warm up: TABATA
20 seconds work, 10 rest (8 rounds) 
Cal Row
Wall Balls 

Strength: Split or Push Jerk
6 Sets of 1
Set 1: 70%
Set 2: 75%
Set 3: 80% 
Set 4: 85% 
Set 5: 90% 
Set 6: 95% 
7 Set: (optional, must exceed set 6 weight) 

WOD: For Time
9-15-21-15-9
Thrusters 75/55
Pull-ups 

L2: 65/45
L1: 55/35

Accessory Work: 5 Sets
0:30 Sec HS Hold
15 Supermans


Monday, October 30 2017

Warm-up: AMRAP 5
12 KB Swings
12 Push-Ups
12 MedBall Step-ups 

Strength: Deadlift
6 Sets of 3
*Build to a heavy triple
*complete 15 banded good mornings between sets 

WOD: Complete as many rounds and reps as possible in 10 minutes of
3 Deadlifts 225/155
3 Burpee Box Jumps 24/20
6 Deadlifts
6 Burpee Box Jumps
9 Deadlifts
9 Burpee Box Jumps
12…
12...
15…
15… 

L3: 205/145
L2: 185/135
L1: 135/95


Saturday, October 28 2017

WOD: “SWEAT”
In teams of 2, complete as many rounds and reps as possible in. 
AMRAP 10
40 KB Lunges 1.5/1
40 Pull-ups 

AMRAP 10
40 Burpees
40 Cal Row 

AMRAP 10
60 Double-Unders (30 each) 
400m Run (as a team) 

AMRAP 10
40 KB Swings 1.5/1
40 Sit-Ups 

*Only one athlete can work at a time the reps must be split evenly. There is no rest between AMRAPS


Friday, October 27 2017

Warm-Up: AMRAP 6
10 Alternating DB Snatches
20 Mountain Climbers
10 Cal Row 

Strength: Power Snatch + Hang Squat Snatch
5 Sets of 1+1 ascending 

WOD: Every 10 seconds for 5 minutes Snatch x 1 rep 

Rx: 135/95
L3: 115/75
L2: 95/65
L1: 75/55


Thursday, October 26 2017

Warm-Up: EMOM 8
1. 20 Good Morning
2. 15 KB Swings
3. 6 Bananna Rolls
4. 10 Supinated Ring Rows

Strength: Glute Bridge Floor Press 40x4 Tempo
4 Sets of 6 reps ascending 

WOD: 3RFT
10 Deadlifts 185/130
200m Front Rack KB Carry
0:45 Second Plank
Rest 1 minute between rounds 

L3: 165/115
L2: 135/95
L1: 115/75


Wednesday, October 25 2017

Warm-Up: Mobility 

WOD: Every 5 minutes for 30 minutes (6 sets) 
400m Run
10 Box Jump-Overs 24/20
5/3 Muscle-Ups 

L2& L1: Scale to Banded Muscle-Up progressions or 15 Ring Dips


Tuesday, October 24 2017

Olympic Weightlifting Class at 6:30pm

Strength: (A) Back Squat
3 Sets of 10 @70% of 1RM 

(B) Front Rack Lunge
3 Sets of 8 (4 per side) @50% of FS

WOD: For Time
30-20-10
Sit-Ups (ADV: GHD Sit-Ups) 
Toes to Bar
Wall Balls 20/14


Saturday, October 21 2017

Warm up: 2 rounds
Partner A: 400m Run
Partner B: Mobility 

WOD: In Teams of 2, for time.
1,000m Run
3 rounds
100 Double-Unders
40 Toes to Bar
30 Burpees Over Bar
20 Cal Row
10 Hang Power Cleans 135/95

Split reps equally with one partner working at a time, run together. 

L3: 115/75
L2: 95/65
L1: 75/55


Friday, October 20 2017

Mobility

Strength: Front Squat @ 22X1 tempo
4-4-4-4-4
*Ascending in weight each set 

WOD: For Time
60 Cal Row
30 Thrusters 115/75
20 HSPU
10/7 Muscle-Ups

L3: 95/65
L2: 75/55
L1: 65/45


Thursday, October 19 2017

Warm up: Amrap 8
Snatch Grip Push Press 10 reps
20 Mountains Climbers
15 KB Swings 

Strength: Every 2 minutes for 12 minutes: 1+1 Rep (6 sets) Hang Snatch+ Snatch 

WOD: EMOM 18
Min 1: 12 Power Snatches 95/65
Min 2: 20 Push- Ups
Min 3: 100m Farmers Carry


Wednesday, October 18 2017

Warm up: 3 Rounds of 20 seconds on, 10 off
1.Burpees
2.V-Ups
3.Jumping Jacks
4.Plank Holds

Strength: Deadlift
5 Sets of 3 @75% 

WOD: 3RFT
50 Double-Unders
20 Box Jumps 24/20
30 KB Swings 1.5/1 

L3: 30 Double-unders, 1.5/1
L2: 45 seconds double-under practice, 1/.75
L1: Singlex x2, 95/65


Warm up: Amrap 8
12/10 Cal Row
12 Medball Hug Step ups
12 Medball Thrusters 

Accessory Work: 3 Sets
12 Kneeling Arnold Press
12 Bent Over Rows 

WOD: 10RFT
15 Wall Balls 20/14
15 Pull-Ups 

L2: 10 Reps, Banded Pull-Ups  
L1: 8 Reps, Ring Rows/ Air Squats


Monday, October 16 2017

Over the past week and going forward we have added in some accessory work and more intense warm-ups. We have decided that with such an experienced membership that we would start filling the hour with extra components that we hope will further everyone’s fitness gains and help prevent overuse injuries.

We know it is sometimes difficult to see the benefits of accessory work but they help stimulate the smaller muscle groups that work to stabilize the joints and as a result help you get stronger. So please, take the accessory stuff seriously. Give it your full effort and work towards
becoming bullet proof. And as for the warm-ups, don’t be lazy! You are CrossFitters! You should be using every opportunity to become more fit. Challenging warm-ups will help progress your cardiorespitory capacity as well as get more blood flow to your prime movers. More blood flow to your prime movers will allow for feeling better during the strength portion of the hour and much mightier lifts!!

Let’s work together to become the best version of ourselves possible!

Warm-up:
EMOM 4 – Preform with empty barbell
1. 12 Push press
2. 12 Front Squats
3. 6 Front Rack Lunges
4. 200m Run 

Strength: Clean Complex
Clean Pull + Power Clean + Hang Squat Clean + Jerk
7 Sets of 1 ascending in weight 

WOD: Complete as many rounds and reps as possible in 16 minutes: 
12 Push Press 115/75
9 Front Squats
6 Front Rack Lunges
400m Run


Saturday, October 14 2017

Class Times: 9:00am
10:00-11:00 Open Gym

WOD: “Loredo” 
6RFT
24 Air Squats
24 Push-Ups
24 Walking Lunges
400m Run 

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.


Friday, October 13 2017

Strength: Front Squat
4 Sets of 2 @ 85-90% 

WOD: For Time
10-9-8-7-6-5-4-3-2-1
KB Swings 2/1.5
Toes to Bar
EMOM: 4 Burpees

L2: 1.5/1
L1: 1/.75,


Thursday, October 12 2017

Skill: ROMWOD 

WOD: EMOM 15
Min 1: 10/8 Cal Row
Min 2: 16 Goblet Lunges
Min 3: 0:45 Plank 

L2& L1: 8/6 Cal, 30 Second plank


Wednesday, October 11 2017

Skill: Front Rack Mobility 

Strength: Push Jerk + Split Jerk
6 Sets of 2+1 Build to a heavy complex @85-90% 

WOD: 3RFT
6 Deadlifts 225/155
12 Ring Dips
24 Double-Unders 

L3: 205/145
L2: 155/105, singles x2
L1: 95/65, singles x2


Tuesday, October 10 2017

Strength: Back Squat 4 Sets of 6 Reps @75% 

WOD: Complete as many rounds and reps as possible in 10 minutes of: 10 Cal Row or 12 AB
8 Burpees
6 Hang Power Cleans 115/75
into.. 

EMOM 10
Odd: 200m Run
Even: 15 Wall Balls 20/14 

L2: 95/65
L1: 75/55


Monday, October 9 2017

*Announcements* 
On Columbus Day Monday, October 9th we will have a class from 9:00am-10:00am and 5:15pm-6:15pm

WOD: For Time
At 0:00-10:00
3RFT:
12 Thrusters 95/65
5/3 Muscle-Ups
At 10:00-20:00
3RFT:
8 Squat Cleans 135/95
4 Handstand Push-Ups
At 20:00-30:00
3RFT:
9 Power Snatches 135/95
21 Pull-Ups


Saturday, October 7 2017

*Announcements* 
On Columbus Day Monday, October 9th we will have a class from 9:00am-10:00am and 5:15pm-6:15pm 

Core: TBA 

WOD: In teams of 2, 4RFT
400m Run
24 Pull-Ups
12 Burpee Box Jump-Overs 24/20
With one athlete working at a time divide the reps evenly.


Friday, October 6 2017

*Announcements* 
On Columbus Day Monday, October 9th we will have a class from 9:00am-10:00am and 5:15pm-6:15pm 

Strength: Thruster
4 Sets of 4 reps
*Each set should be slightly heavier than the one before 

WOD:For Time
21-15-9
Pistol x2
Toes to bar
Hang Power Clean 155/105

L3: 135/95
L2: 115/75
L1: 95/65


Thursday, October 5 2017

Strength: Three sets of:
Dual KB Carry 30m
Rest 60 seconds
Single-Arm Dumbbell Press x 8-10 reps each arm @ 2111
Rest 60 seconds
L-Sit Flutter kicks x 20 reps

WOD: EMOM 10
10 Push Press 95/65
5 Burpees
* in the same minute

L2: 75/55
L1: 6/45


Wednesday, October 4 2017

Strength: Snatch
Every 2 minutes of 14 minutes: 
1 Rep, increase weight each set 

WOD: 3RFT
10 Hang Power Snatches 115/75
20 Box Jumps 24/20
400m Run
Rest 3 minutes between rounds 

L3: 95/65
L2: 75/55
L1: 65/45


Tuesday, October 3 2017

Strength: Every 2 minutes of 12 minutes Squat Clean 1-2 reps @ 85-90% 

(A) WOD: Complete as many rounds and reps as possible in 8 minutes of: 4 Squat Cleans 185/ 125
8 Chest to Bar Pull-Ups 

(B) EMOM 10
Odd: 10 Cal Row
Even: 40 Double-Unders 

ADV: 225/145
L3: 165/115, Chin Over Bar Pull-Ups
L2: 155/105, Jumping Chest to Bar
L1: 115/75, Ring Rows/ Banded Pull-Ups


Monday, October 2 2017

Strength: Front Squat + Jerk
4 Sets of 2+1 @ 80% of C+J 

WOD: For Time
1,000m Row
100 Wall Balls 20/14
1,000m Row 

Cash Out: Mobility


Saturday, September 30 2017

WOD: Complete as many rounds and reps as possible in 25 minutes of: 
30 Double-Unders
10 Clean + Jerks 115/75
10 Bar Over Burpees 

L3: 95/65, 20 Double-unders
L2: 75/55, singles x2
L1: 65/45, singles x2


Friday, September 29 2017

Strength: Split Stance Strict Press
5 Sets of 2 ascending 

WOD: For Time
Buy In: 800m Run
3 Rounds
15 Toes to Bar
30 Sit-ups
Buy Out: 800m Run 

ADV: 20 GHD Sit-ups
L1: 400m Run


Thursday, September 28 2017

Mobility: 
Calves
T-spine
Quads
Hamstrings

WOD: 4RFT
400m Run
60 Walking Lunges
12 Ring Push-Ups
500m Row 

L1: Push-Ups


Wednesday, September 27 2017

Accessory Work: 3 Sets
15 Hip Extensions or 20 Superman
10 Seated Arnold Press
20 Hollow Rocks

Strength: In 12 minutes, build to a 3RM Power Snatch 

WOD: For Time
400m Run
25 Power Snatches 75/55
25 Box Jump-Overs 24/20
50 Wall Balls 20/14
25 Box Jump-Overs
25 Power Snatches
400m Run
L2: 65/45, 14/10
L1: 55/35, 10/6


Tuesday, September 26 2017

Strength: Back Squat
Set 1: 80% x 3 reps
Set 2: 85% x 2 reps
Set 3: 90% x 2 reps
Set 4: 95%x 1 rep
Set 5: 101% x1 rep (optional) 

WOD: Complete as many rounds and reps as possible in 10 minutes of: 
5 Strict HSPU
10 Pull-Ups
15 KB Swings 2/1.5 

L3: Kipping HSPU
L2: Abmat HSPU or Pike off a box, 35lbs/25lbs
L1L Seated DB Press or Push-Ups, 26lbs/18lbs


Monday, September 25 2017

WOD: In Teams of 2, Partner “DT” with a Run
5 Rounds
400m Run
12 Deadlifts 155/105
9 Hang Cleans 155/105
6 Shoulder to Overhead 155/105

*One partner will complete one full round before switching off. Each partner will complete 5 rounds. 
L3: 135/95
L2: 115/75
L1: 95/65


Saturday, September 23 2017

Core: TBA

WOD: Complete as many rounds and reps as possible in 16 minute of: 
20 Goblet Lunges 1.5/1
16 KB Cleans
200m Run


Friday, September 22 2017

Strength: Front Squat  
4 Sets of 2 @ 75% 

WOD: Every 4 minutes for 12 minutes (3 sets)
400m Run
10 Push Jerks 135/95
10 Toes to Bar 

L3: 115/75
L2: 95/65
L1: 75/55


Thursday, September 21 2017

Strength: EMOM 18
Min1: Snatch x1 rep ascending in weight
Min 2: Ring Dips x 5 reps
Min 3: 10 Russian KB Swings (Heavy) 

WOD: 2 Sets For Time
500m Row (these are ME sprints) 
Rest 4 minutes


Wednesday, September 20 2017

Strength: Back Squat
Set 1: 75% x3 reps
Set 2: 80% x3 reps
Set 3: 85% x2 reps
Set 4: 90%x1rep

WOD: In Teams of 2, Complete as many rounds and reps as possible in 16 minutes: 
800m Row
40 Wall Balls 20/14
40 Box Jumps 24/20 

Accessory Work: 3 Sets Not For Time
15 Back Extensions
15 GHD Sit-Ups
15 Jump Squats with a Medball
L2: 14/10
L1: 10/6


Congratulations to Chris who took 4th place at the Northeast Master Classic this weekend! Nice work representing CrossFit ForceField! 

Tuesday, September 19 2017

Accessory Work: 2 Rounds
20 Hollow Rocks
8 Around the World
10 Jumping Lunges
10 Jump Squats 

Strength: Push Press+ Push Jerk
4 Sets of 2+2 70% of C+J 

WOD: 10EMOM:
5/3 Pull-ups
10/8 Push-ups
15/12 Air Squat
(in the same minute, we will go over scaling options in class) 
Into.. 
For Time: 
22-16-10
Dumbbell Push Press 50/35
Alternating Pistols
L2: 35/25, Pistol progressions
L1: 25/15, Goblet Lunges


Monday, September 18 2017

Strength: Every 2 minutes for 10 minutes: 
Squat Clean x2 reps
Set 1: 70% 
Set 2: 75% 
Set 3: 80% 
Set 4: 85% 
Set 5: 90% 

WOD: 10 Rounds For Time
5 Power Cleans 135/95
5 Burppes
200 Run
Rest 30 seconds between rounds

L3: 115/75
L2: 95/65
L1: 75/55


Saturday, September 16 2017

Core: TBA

WOD: 5 Rounds
In 4 minutes, complete:
100m Sprint
15 Push Ups
15 Sit-Ups
10 Box Jump overs 24/20
AMRAP Burpees

Then.. 

EMOM10
12/10 Cal Row/ AB
We will go over scaling options in class


Friday, September 15 2017

Strength: Back Squat
4 Sets of 2 @ 85% 

WOD: 3RFT
400m Run
20 Wall Balls 20/14
10 Front Squats 135/95
30 Double-Unders 

L3: 115/75, 20 Double-Unders
L2: 14/10, 95/65
L1: 10/6, 75/55


Thursday, September 14 2017

Due to the overwhelming amount of people who wanted to replace the 12:00 pm class with an 8:30 am class, we will be running the NEW 8:30 am class starting THIS FRIDAY, September 15th. There will no longer be a 12:00 pm class. In addition, Saturday classes from here on out will be 9:00 am and 10:00 am - 11:00 am open gym. Thank you!

Strength: Snatch
Build to a heavy single (16 minutes) 

WOD: EMOM 12
1 Snatch @ 80% of your heavy single


Wednesday, September 13 2017

Strength: Deadlift
In 20 minutes, build to a heavy single 

WOD: 10 EMOM
Min 1: 200m sprint
Min 2: Max Rep Deadlift at 75% of 1RM
•score = total reps completed

** note weight used


Tuesday, September 12 2017

Strength: (1) Glute Bridge Single Arm Dumbbell Floor Press 20x1; 6-8 each side, 3 Sets
(2) Weighted Ring Dips
4 Sets of 6-8 reps
(3)
3 Sets of 24 Dual KB Front Rack Walking Lunge (12 each side)

WOD: For Time
15 Shoulder to Overhead 135/95
30 Pull-Ups
12 Shoulder to Overhead 135/95
24 Pull-Ups
9 Shoulder to Overhead
18 Pull-Ups 

L3: 115/75
L2: 95/65, Banded Pull-Ups
L1: 75/55, Jumping Pull-ups/ Ring Rows


Saturday, September 9 2017

Class Times: 
9:00am-10:00 CrossFit
10:00am-11:00 Open Gym

WOD: 3 RFT
800m Run
20 Toes to Bar
30 Kettlebell Lunges 2/1.5
200m Suitcase Carry 2/1.5
100 Double Unders
Rest 2 Minutes
*40 Min Cap. 

L2: 1.5/1, 50 Double Unders
L1: 1/.75, 400m Run, Singles


Friday, September 8 2017

Strength: Every 2 minutes, for 16 minutes : Segmented Clean Deadlift + Power Clean + Hang Squat Clean + Clean 

WOD: For Time
21-15-9
Floor Press 135/95
200m Run
Then…
EMOM8: 10/8 Cal Row 

L3: 115/75
L2: 95/65
L1: 75/55


Thursday, September 7 2017

Strength: Every 2 minutes for 16 minutes; 1 Snatch balance + 3 OHS
Add weight each set 

WOD: Complete as many rounds and reps as possible in 3 minutes of: 
3 Chest to Bar Pull-Ups
6 OHS 95/65
9 KB Swings 1.5/1
Rest 1 minute, complete for 5 sets 

L2: 35/25, Chin Over Bar Pull-Ups, 75/55
L1: 25/18, Banded Pull-Ups, 55/35


Wednesday, September 6 2017

Accessory Work: 3 Sets  
20 Banded Lunges 2121 Tempo
20 Hollow Rocks
12 Lateral Jumps 

WOD: EMOM 24
Min 1: 60 Double-Unders
Min 2: 30 Air Squats
Min 3: 200/150m Row
Min 4: 12 Push-Ups

L3: 40 Double-Unders
L2 & L1: Singles x2


Tuesday, September 5 2017

Strength: 1RM Jerk 

WOD: 3RFT
10 Hang Squat Clean Thrusters 135/95
8 Bar Facing Burpees
6 Strict HSPU 

L3: 115/75
L2: 95/65, Abmat HSPU
L1: 75/55, Seated DB Press


Monday, Saturday September 4 2017

Class: 10:00am 

WOD: Tabata
1. Wallballs 20/14
2. Hang Power Snatch 75/55
3. Box Jumps 24/20
4. Push-press 75/55
5. Cal Row
Perform 8 rounds of :20 on/:10 off at one station before rotating to the next exercise. Rest 1 Minute between exercises.
Score = Total Reps
Level 2 – 65/45
Level 1 – 55/35


Saturday, September 2 2017

Core: TBA 

WOD: Complete as many rounds and reps as possible in 24 minutes of: 
6 HSPU
16 OH KB Lunges 1.5/1
24 Double-unders
400m Run


Friday, September 1 2017

*Schedule changes for Labor Day weekend*
Saturday, 9/2: 9 am class, 10am - 11 am Open Gym

Strength: Snatch
5 Sets of 1 @ 75% 

WOD: 3RFT
7 Squat Snatches 115/75
25 Air Squats
5 Muscle-Ups 

L3: 95/65, 10 Ring Dips
L2: 75/55, 10 Banded Ring Dips
L1: 65/45, 10 Banded Ring Dips


Thursday, August 31 2017

Skill: Mobility 

WOD: For Max Reps
In 2 minutes complete a 150m/125m Row, in the remaining time complete as many Shoulder to Overhead as possible.
Rx. 115/75
L3: 95/65
L2: 75/55
L1: 65/45
Complete 5 sets with a 2 minute rest between efforts


Wednesday, August 30 2017

Accessory Work: 2 Sets
10 Seesaw KB Rows
10 Weighted Good Mornings
12 Turkish Sit-Ups 

WOD: 2RFT
400m Run
20 Deadlifts 225/155
400m Run
30 Pull-Ups
400m Run
40 KB Swings 2/1.5 

L3: 185/125, 1.5/1, Pull-Ups
L2: 135/95, 1/0.75, Banded Pull-Ups
L1: 115/75, .75/.50, Ring Rows


Tuesday, August 29 2017

Strength: Front Squat
4 Sets of 2 @ 75% + 10-20lbs 

WOD: Complete as many rounds as possible in 8 minutes of: 
4 Front Squats 155/105
8 Bar Over Burpees 

Accessory Work: 3 sets
20 Banded Hamstring Curls
10 Seated Arnold Press
20 Roll Outs
L3: 135/95
L2: 115/75
L1: 95/55


Monday, August 28 2017

Strength: Push Press
4 Sets of 3 @ 75% of your C+J 

WOD: 2RFT
20 Toes to Bar
30 Box Jumps 24/20
40 KB Push Press 1.5/1
50 Sit-ups

L2: 35#/18#
L1: 25#/16#


Saturday, August 26 2017

WOD: Just a reminder tomorrow's work out will be an outdoor workout on the track. We have moved the location to TAHANTO REGIONAL HIGH SCHOOL located at 1001 Main Street in Boylston. 

Please arrive at 9:15 am, so we can start promptly at 9:30 am! Please make sure to bring water.


Friday, August 25 2017

Strength: 2RM Thruster

WOD: For Time (15 min cap) 
1000m Row
30 Thrusters 115/75
1000m Run

L2: 95/55
L1: 75/35


Thursday, August 24 2017

Morning Classes: 5:30&6:30am

Strength: Core

WOD: 3RFT
20 OH Walking Lunges 45/25
20 DB Snatches 50/35
40 Double-Unders
L2&L1 Singles x2


Wednesday, August 23 2017

*Annoucements*
No 7:30am or noon class Thursday, August 24th. 

Skill: EMOM 15
Minute 1: Max Muscle-ups in 45 seconds
(Muscle-up progressions on low rings, strict pull-ups) 
Minute 2: Handstand walk 10 meters
(assisted HS walk or wall walks) 
Minute 3: Pistols 16/20 reps
(pistol progressions or candlesticks)

WOD: EMOM 20
Minute 1: 15 KB Swings 1.5/1
Minute 2: 15 Box Jumps 24/20
Minute 3: 200/150m Row  
Minute 4: 30 second Ring Plank


Saturday, August 19 2017

Core: TBA

WOD: Complete as many rounds and reps as possible in 20 minutes of:
400m Run
8 Burpees to a plate
16 KB Swings 1.5/1
24 Sit-Ups


Friday, August 18 2017

Strength: Clean
Build to 95% for 3 sets of 1 rep 

WOD: In Teams of 2, For Time
60-40-20
Cal Row/ AB
30-20-10
Squat Clean 155/105 

•While one partner works the other one will hold a hollow rock hold. 

L3: 135/95
L2: 115/95
L1: 75/55


Thursday, August 17 2017

Strength: Dumbbell Snatch + Overhead Lunge Complex
5 Sets of 8 alternating Snatches + 6 OH Lunges 

WOD: Complete as many rounds and reps as possible in 10 minutes of: 
10 Front Rack lunges 115/75
15 Toes to Bar
45 second Ring Plank 

L3: 95/65
L2: 75/55
L1: 65/45


Wednesday, August 16 2017

Strength: 4 Sets
10 Single Arm Ring Rows
30m OH KB Carry
30 Second L-Sit 

WOD: For Time
21-15-9
Push Press 135/95
HSPU
Push-ups 

Cash-Out: Shoulder Mash 

L3: 115/75, 1 Abmat
L2: 95/65, seated DB press
L1: 75/45, seated DB press


Tuesday, August 15 2017

Strength: Deadlift
5 sets of 3 reps @ 80% 

WOD: 5RFT
400m Run
10 Burpee Box Jump-Over 24/20
Rest 90 seconds 

L2&L1 20/16”


Friday, August 11 2017
* No noon class today* 

Strength: Back Squat
-Build to 95% for 1 Rep
- Drop 20-30lbs for 2 sets 3 reps 

WOD: Complete as many rounds and reps as possible in 25 minutes of: 
12 Toes to Bar
12 Hang Power Cleans 135/95
12 Box Jump-Overs 24/20 

L3: 115/75
L2: 95/65
L1: 75/55


Thursday, August 10 2017

Skill: 3 Sets:
300m Row (1K pace) 
100m Recovery Row
100m (Max effort) 
100m Recovery Row 

Rest 3 Minutes between sets 

WOD: 7 Rounds of: 
30 seconds-Max Cal Row
30 seconds- Rest
30 seconds- Max Burpees
30 seconds- Rest
30 seconds- Bent Over Row 95/65
30 seconds- Rest


Wednesday, August 9 2017

Strength: Pause Jerk @ 80% of your C+J
4 Sets of 2 reps 

WOD: Complete as many rounds and reps as possible in 12 minutes of: 
3 Muscle-Ups (Scale to 6 Ring Dips) 
10 KB Swings 2/1.5
20 Sit-Ups 

Accessory Work: 3 Sets NFT
10 Weighted Hip Extensions
Crossover Symmetry protocol
1 min Hollow Rocks 

L3: 70/53#
L2: 35/25#
L1: 25/18 #