Tuesday, October 28, 2014



PVC Warmup

Row 500m

Spend 2 minutes opening up your hips at the bottom of the squat

Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

from CrossFit.com

Don't just wander away after the WOD. 

Buyout:  Partner stretches for the hamstrings, hip flexors, shoulders from MWOD.

Monday, October 27, 2014

2014--10-27 Squats


Not for time...
1-5 of--


Back Squat

5, 5, 5, 5

EMOM 10 minutes

1 Back Squat
1 Front Squat
10 jumping lunges

Thursday, October 23, 2014

2014-10-23 Fight Gone Bad

Thursday Oct 23,2014

Warm up with group stretching .


Fight Gone Bad. 3 Five minute rounds consisting of one minute each of the following five exercises.
One minute break between rounds.

Box Jumps
Knees to elbows
Hand release push ups

Keep track
Of total reps each round

Wednesday, October 22, 2014


Wednesday, Oct 22,2014

Meet upstairs and warm up with a 500 meter row.  Take a jump rope downstairs when you're finished.  Dynamic stretching downstairs.


Back Squat

Do a light warm up set, then:
4-4-3-2-1 to establish your one round max


15 minute AMRAP

5 back squats at 75% of 1RM
25 Double Unders or 50 Singles
10 Wall Balls

Monday, October 20, 2014


Tuesday, October 21, 2014

Meet downstairs and warm-up with a 400 meter run, 10 push ups, 10 squats


Deadlift  5-5-5-3-2  Increase weight each set



10 Power Cleans
15 Bar-over burpees
20 Pull ups

2014-10-20 Shoulders

Monday, October 20, 2014

Meet upstairs and warm up with 200 singles or 100 DU jump rope, followed by 4 laps around the 4th floor atrium in the following sequence:

 (Each exercise 1/4 lap in this order for all 4 laps)
Bear Crawl
Crab Walk
Toe Touches  

Bring a phone, stopwatch or other timing device you can easily read while in a handstand !

Select a set of dumbells that will be a heavy farmer carry for you.  The combined weight of the two dumbells should be at least 75% of your body weight.  Stage the dumbells at the west end of the 4th floor hallway.  You may use kettle bells if you prefer.


Beginning on the 1st floor fitness area:

4 Rounds

  • 15 Shoulder to overhead (95/65)
  • Run up the west stairs, farmer carry to the double door at the atrium.
  • Set down your weight, descend east stairs and return to fitness area for a 60 second handstand hold     (On the 2nd and 4th rounds, we will ascend the east stairs and descend the west stairs)
  • 15 Toes to Bar

Thursday, October 16, 2014

2014-10-16 AMRAP of goblets, pullups and burpees

Meet upstairs at 1610

PVC Warmup

Bench press 5,5,5,5

Downstairs for the WOD:

AMRAP 12 minutes
12 Goblet squats
9 Pullups
6 Burpees

Wednesday, October 15, 2014

2014-10-15 Dumbbell snatch, front squats and box jumps

Meet upstairs at 1610

Row 500 meters
PVC stretch


4 Rounds

10 Dumbbell Snatch
15 Front Squats
20 Box Jumps

Tuesday, October 14, 2014

2014-10-14 15 minute amrap with med ball warmup

Meet downstairs at 1610

2 person team situps with med ball

Pass the ball 100 times (with a situp in between)

2 Person team squats

25 squats each. Both athletes start at the bottom of the squat. One person goes up and down, then the other athlete goes. Neither event for time.


AMRAP 15 minutes

10 SDHP (95/65)
20 pushups
400 meter run

Friday, October 10, 2014

2014-10-13 Filthy Fifty

I am posting this early. This will be for Monday, October 13th.

Meet downstairs at 1610
PVC Stretch
Walking toe touches from mats to asphalt, and back
Walking lunges from mats to ashpalt, and back
Butt kickers from mats to asphalt, and back
High knees from mats to asphalt, and back


50 Box jumps
50 pullups
50 KBS (53/35)
Walking lunge, 50 steps
50 push press (95/65)
50 wall ball shots (20/14)
50 burpees
50 double unders

Perform each set of fifty, before moving to the next exercise

Wednesday, October 8, 2014

2014-10-08 Burpees and Cleans...and some interruptions


PVC Warmup

1 minute of plank

Jog 400 meters

1 minute of plank

Run 400 meters

1 minute of plank


For time--

25 burpees
25 power cleans (135/95)
25 burpees

EMOM 7 wall balls.

Each minute of the simple WOD will be interrupted by 7 wall balls.  Yeah, that is probably going to suck.  

--from the December issue of "The Box" magazine.

Tuesday, October 7, 2014

2014-10-07 Kettlebell Swings and Pushups


PVC Warmup

50 partner med ball situps w ball pass (each athlete does 50)


Bench Press

5, 5, 5, 5


10 KBS
10 Pushups
20 KBS
20 Pushups
30 KBS
30 Pushups
40 KBS
40 Pushups
50 KBS
50 Pushups

Monday, October 6, 2014

1014-10-06 Sotts Press


PVC warmup

3 rounds of:

1 minute of jumping rope
1 minute of hold at the bottom of the squat
1 minute of plank


Sotts Press with dumbells

5, 5, 5, 5


EMOM 10 minutes:

5 hang cleans
3 front squats
pause for 3 seconds at the bottom of the 4th front squat, then
1 thruster

Thursday, October 2, 2014


Thursday, October 2, 2014

Meet downstairs at 1610.  Bring 2 of the 24 inch boxes down.

Warm up with 3 rope climbs.  Scaling can be demonstrated if needed.

OLY Work

Squat Snatch  3-3-3-3-3, working on form with a moderate weight


20 Snatches          95/65
15 Front Squats
20 Box Jumps
1-minute plank

Wednesday, October 1, 2014


Wednesday, October 1st, 2014

Meet downstairs and warm up with a slow 10 Squats, 10 Push ups, 10 Pull ups followed by group stretching.


Run 400

5 Rounds of:   10 Wall Ball   
                        12 Toes to Bar
                        15 Burpees

Run 400