Prowler / Sled Work
Weighted Pull Ups
4-6x8
WOD
Run/Row/Dunder
500/500/50
35 Wall Balls 20/14
Run/Row/Dunder
500/500/50
25 Ball Slams 30/20
Run/Row/Dunder
500/500/50
15 T2B
Train Hard Train Smart
Scale (up/down) as needed.
Thursday, April 18, 2013
April 17th 2013 WOD
7 climbing sets of:
2 Push Press + 1 Push Jerk/Split Jerk
WOD
EMOTM 16 Minutes:
Odd 4 KB Swings + 3 KB Squats + 2 KB SDHP 32/24
Even 5 HR Push Ups Sprint the length of the asphalt.
Happy Birthday Denise.
Train Hard Train Smart
Scale (up/down) as needed.
2 Push Press + 1 Push Jerk/Split Jerk
WOD
EMOTM 16 Minutes:
Odd 4 KB Swings + 3 KB Squats + 2 KB SDHP 32/24
Even 5 HR Push Ups Sprint the length of the asphalt.
Happy Birthday Denise.
Train Hard Train Smart
Scale (up/down) as needed.
April 16th 2013 WOD
GHD Hip Extensions
Planks & Holds
WOD
Run/Row
750M followed by
3 Rounds
6 Hang Power Clean 135/95
12 Bar Facing Burpees
Train Hard Train Smart
Scale up/down as needed.
Planks & Holds
WOD
Run/Row
750M followed by
3 Rounds
6 Hang Power Clean 135/95
12 Bar Facing Burpees
Train Hard Train Smart
Scale up/down as needed.
April 15th 2013 WOD
Strength
Tempo Front Squats
3-3-3-3
WOD
"Helen"
3 Rounds for time:
Run 400m
21 KB Swings 24/16
12 Pull Ups
Train Hard Train Smart
Scale (up/down) as needed.
Tempo Front Squats
3-3-3-3
WOD
"Helen"
3 Rounds for time:
Run 400m
21 KB Swings 24/16
12 Pull Ups
Train Hard Train Smart
Scale (up/down) as needed.
April 12th 2013 WOD
Power Clean
5x5
WOD
3 Rounds for time:
8 KB Goblet Squats 32/24
12 Lunges w/ plate OH 45/25
16 Burpees
Train Hard Train Smart
Scale (up/down) as needed.
5x5
WOD
3 Rounds for time:
8 KB Goblet Squats 32/24
12 Lunges w/ plate OH 45/25
16 Burpees
Train Hard Train Smart
Scale (up/down) as needed.
April 11th 2013 WOD
Skill
Double Unders
GHD Sit Ups
WOD
Mini "Angie"
50 Squats
50 Sit Ups
50 Push Ups
25 Strict Pull Ups/Chin Ups
Train Hard Train Smart
Scale (up/down) as needed.
Double Unders
GHD Sit Ups
WOD
Mini "Angie"
50 Squats
50 Sit Ups
50 Push Ups
25 Strict Pull Ups/Chin Ups
Train Hard Train Smart
Scale (up/down) as needed.
April 10th 2013 WOD
Press 3 x 3
Push Press 3 x 3
WOD
In 7 Minutes:
Row 750M
40 Box Jumps 24/20
In the remaining time max rep wall balls (20/14).
Train Hard Train Smart
Scale (up/down) as needed.
Push Press 3 x 3
WOD
In 7 Minutes:
Row 750M
40 Box Jumps 24/20
In the remaining time max rep wall balls (20/14).
Train Hard Train Smart
Scale (up/down) as needed.
April 9th 2013 WOD
Weighted Pull Ups 3 x 6-8
Weighted Dips 3 x 6 6-8
WOD
21-15-9
T2B
KB Swings 24 kg / 16 kg
AM Sit Ups
Train Hard Train Smart
Scale (up/down) as needed.
Weighted Dips 3 x 6 6-8
WOD
21-15-9
T2B
KB Swings 24 kg / 16 kg
AM Sit Ups
Train Hard Train Smart
Scale (up/down) as needed.
April 8th 2013 WOD
Strength
Back Squat
5x5
WOD
Row 1000M
10 Burpees
Run 500M
10 Burpees
25 Double Unders
Train Hard Train Smart
Scale (up/down) as needed.
Back Squat
5x5
WOD
Row 1000M
10 Burpees
Run 500M
10 Burpees
25 Double Unders
Train Hard Train Smart
Scale (up/down) as needed.
April 5th 2013 WOD
Strength
Sumo Deadlift
5x5
WOD
6 Rounds for time:
Run 250M
15 Push Ups
15 KB Swings 32/24
Train Hard Train Smart
Scale (up/down) as needed.
Sumo Deadlift
5x5
WOD
6 Rounds for time:
Run 250M
15 Push Ups
15 KB Swings 32/24
Train Hard Train Smart
Scale (up/down) as needed.
April 4th 2013 WOD
CrossFit Games Open Workout 13.5:
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
April 3rd 2013 WOD
Front Squat
3-3-3-3-3
WOD
1 Min Max Effort T2B
1 Min Max Effort Burpees
1 Min Max Effort Row for Cals
1 Min Max Effort Ball Slams 30/20
Rest 4 Min and Repeat
Scale up/down as needed.
3-3-3-3-3
WOD
1 Min Max Effort T2B
1 Min Max Effort Burpees
1 Min Max Effort Row for Cals
1 Min Max Effort Ball Slams 30/20
Rest 4 Min and Repeat
Scale up/down as needed.
April 2nd 2013 WOD
Strength
Clean Complex
1 Power Clean + 1 Hang Clean + 1 Clean work up to a heavy set.
WOD
10 Rounds of Cindy for time:
5 Pull Ups
10 Push Ups
... 15 Air Squats
Train Hard Train Smart
Scale up/down as needed.
Clean Complex
1 Power Clean + 1 Hang Clean + 1 Clean work up to a heavy set.
WOD
10 Rounds of Cindy for time:
5 Pull Ups
10 Push Ups
... 15 Air Squats
Train Hard Train Smart
Scale up/down as needed.
April 1st 2013 WOD
Paleo Challenge Re-Test
Max Set Strict Pull Ups
Run / Row 800M
Max Wall Balls in 2 Minutes
WOD
Row 350m
21 KB Swings
21 Burpees
21 KB Swings
Row 350m
Remember your sheets, winners will be chosen this week and will need to produce a journal.
Train Hard Train Smart
Scale as needed.
Max Set Strict Pull Ups
Run / Row 800M
Max Wall Balls in 2 Minutes
WOD
Row 350m
21 KB Swings
21 Burpees
21 KB Swings
Row 350m
Remember your sheets, winners will be chosen this week and will need to produce a journal.
Train Hard Train Smart
Scale as needed.
March 29th 2013 WOD
Strength/Skill
Power Snatch + Squat Snatch, climb up to a max set.
WOD
400M Row/Run
20-15-10
Pistols
Push Ups
800M Row/Run
Train Hard Train Smart
Scale as needed.
Power Snatch + Squat Snatch, climb up to a max set.
WOD
400M Row/Run
20-15-10
Pistols
Push Ups
800M Row/Run
Train Hard Train Smart
Scale as needed.
March 28th 2013 WOD
CrossFit Games Open Workout 13.4:
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Loads: 135 pounds for men / 95 pounds for women
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Loads: 135 pounds for men / 95 pounds for women
March 27th 2013 WOD
Strength
Press 5x5
WOD
3 Rounds for time:
Run/Row 500M
20 Goblet Squats 1.5 pood / 1 pood
15 T2B
Train Hard Train Smart
Scale (up/down) as needed.
Press 5x5
WOD
3 Rounds for time:
Run/Row 500M
20 Goblet Squats 1.5 pood / 1 pood
15 T2B
Train Hard Train Smart
Scale (up/down) as needed.
March 26th 2013 WOD
Skill
Rowing
WOD
10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Burpee Box Jumps 24/20
Train Hard Train Smart
Scale as needed.
Rowing
WOD
10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Burpee Box Jumps 24/20
Train Hard Train Smart
Scale as needed.
Sunday, March 24, 2013
March 25th 2013 WOD
Front Squat 3 x 3
Weighted Pull Ups 3 x 6-8
WOD
Run 800M for time:
Your rest will be how long it takes you to run the 800M.
Run 1600M for time:
AM Classes dress warm and wear bright colors!!
Train Hard Train Smart
Scale as needed.
Weighted Pull Ups 3 x 6-8
WOD
Run 800M for time:
Your rest will be how long it takes you to run the 800M.
Run 1600M for time:
AM Classes dress warm and wear bright colors!!
Train Hard Train Smart
Scale as needed.
March 22nd 2013 WOD
Clean Complex
Power clean
Hang clean
Clean
Climbing sets.
WOD in 7 mins:
21-15-9
KB Swings 32/24
Ball Slams 30/20
In the remaining time row for max Cals.
Train Hard Train Smart
Scale up/down as needed.
Power clean
Hang clean
Clean
Climbing sets.
WOD in 7 mins:
21-15-9
KB Swings 32/24
Ball Slams 30/20
In the remaining time row for max Cals.
Train Hard Train Smart
Scale up/down as needed.
March 21st 2013 WOD
CrossFit Games Open Workout 13.3
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups
Train Hard Train Smart
Scale DOWN as needed.
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups
Train Hard Train Smart
Scale DOWN as needed.
March 20th 2013 WOD
Deadlift
5x5
WOD
D.B Front Squats 95/65
Min 1 - 1 FS
Min 2 - 2 FS
Continuing on until you can not complete the desired reps within one minute.
Train Hard Train Smart
Scale as needed.
5x5
WOD
D.B Front Squats 95/65
Min 1 - 1 FS
Min 2 - 2 FS
Continuing on until you can not complete the desired reps within one minute.
Train Hard Train Smart
Scale as needed.
March 19th 2013 WOD
Weighted Chin Ups
4 x 6-8
WOD1
4 Min AMRAP
8 Deadlift 115/75
8 Hang Power Cleans 115/75
Rest 3 Min
4 Min AMRAP
8 Box Jumps 24/20
12 KB Swings 24/16
Rest 3 Mins
4 Min AMRAP
8 HR Push Ups
12 AM Sit Ups
Train Hard Train Smart
Scale (up/down) as needed.
4 x 6-8
WOD1
4 Min AMRAP
8 Deadlift 115/75
8 Hang Power Cleans 115/75
Rest 3 Min
4 Min AMRAP
8 Box Jumps 24/20
12 KB Swings 24/16
Rest 3 Mins
4 Min AMRAP
8 HR Push Ups
12 AM Sit Ups
Train Hard Train Smart
Scale (up/down) as needed.
March 18th 2013 WOD
Back Squat
3-3-3-3-3
Based of current 1RM.
WOD
Row/Run 800M
Followed by 2 rounds of:
20 Wall Balls 20/14
20 Burpees
Train Hard Train Smart
Scale (up/down) as needed.
3-3-3-3-3
Based of current 1RM.
WOD
Row/Run 800M
Followed by 2 rounds of:
20 Wall Balls 20/14
20 Burpees
Train Hard Train Smart
Scale (up/down) as needed.
March 15th 2013 WOD
Strength - Cleans
3-3-2-2-1-1
WOD (By Popular Demand)
Partner/Team WOD
12 Min AMRAP
Partner A Blind Row
Partner B 25 Wall Balls
Every 25 Wall Balls switch.
Your team score will be the total amount of calories rowed in 12 minutes.
Train Hard Train Smart
Scale (up/down) as needed!
3-3-2-2-1-1
WOD (By Popular Demand)
Partner/Team WOD
12 Min AMRAP
Partner A Blind Row
Partner B 25 Wall Balls
Every 25 Wall Balls switch.
Your team score will be the total amount of calories rowed in 12 minutes.
Train Hard Train Smart
Scale (up/down) as needed!
March 14th 2013 WOD
CrossFit Open WOD 13.2
Open Workout 13.2 is:
10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch
Train Hard Train Smart
Scale as needed.
Open Workout 13.2 is:
10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch
Train Hard Train Smart
Scale as needed.
March 13th 2013 WOD
Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1
WOD
9 Min AMRAP
20 Lunges with plate OH 45/35
10 T2B
Scale (up/down) as needed.
Train hard train smart.
Push Press 2-2-2
Push Jerk 1-1-1
WOD
9 Min AMRAP
20 Lunges with plate OH 45/35
10 T2B
Scale (up/down) as needed.
Train hard train smart.
March 12th 2013 WOD
Planks & Holds
WOD
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Train Hard Train Smart
Scale (up/down) as needed.
WOD
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Train Hard Train Smart
Scale (up/down) as needed.
March 11th 2013 WOD
Front Squat
3-3-3-3-3
WOD
3 RFT
15 Air Squats
10 HSPU
5 Burpees
800M Run
(Early classes dress warm and wear bright colors).
Train Hard Train Smart
Scale (up/down) as needed.
3-3-3-3-3
WOD
3 RFT
15 Air Squats
10 HSPU
5 Burpees
800M Run
(Early classes dress warm and wear bright colors).
Train Hard Train Smart
Scale (up/down) as needed.
March 8th 2013 WOD
STRENGTH
Clean and Jerk
7x1, climbling
WOD
1/2 "Sean"
5 rounds for time of:
11 Chest to bar pull-ups
22 Front squat M:75/F:55lbs
Train Hard Train SMART!
Scale as needed.
Clean and Jerk
7x1, climbling
WOD
1/2 "Sean"
5 rounds for time of:
11 Chest to bar pull-ups
22 Front squat M:75/F:55lbs
Train Hard Train SMART!
Scale as needed.
March 7th 2013 WOD
SKILL
Snatch
Burgener Warm-up
WOD
CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
Train Hard Train Smart!
Scale as needed.
Snatch
Burgener Warm-up
WOD
CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
Train Hard Train Smart!
Scale as needed.
March 6th 2013 WOD
Weighted Pull Ups
4 x 6-8
Press
4-4-4-4
WOD
Run/Row 800M
21-15-9
Ball Slams 30/20
Wall Balls 20/14
Run/Row 800M
Train Hard Train Smart
Scale (up/down) as needed.
4 x 6-8
Press
4-4-4-4
WOD
Run/Row 800M
21-15-9
Ball Slams 30/20
Wall Balls 20/14
Run/Row 800M
Train Hard Train Smart
Scale (up/down) as needed.
March 5th 2013 WOD
Back Squat
5x5
WOD
2 RDS for time:
40 Lunges
20 T2B
10 HSPU
Train Hard Train Smart
Scale (up/down) as needed.
5x5
WOD
2 RDS for time:
40 Lunges
20 T2B
10 HSPU
Train Hard Train Smart
Scale (up/down) as needed.
March 4th 2013 WOD
CFMV PC Benchmarks
Max Set Strict Pull Ups
Run/Row 800m
Max Wall Balls 20/14 (2 Min)
CFMV PC Benchmark WOD
Row 350M
21 KB Swings 24/16
21 Burpees
21 KB Swings 24/16
Row 350M
Train Hard Train Smart
Scale (up/down) as needed.
Max Set Strict Pull Ups
Run/Row 800m
Max Wall Balls 20/14 (2 Min)
CFMV PC Benchmark WOD
Row 350M
21 KB Swings 24/16
21 Burpees
21 KB Swings 24/16
Row 350M
Train Hard Train Smart
Scale (up/down) as needed.
March 1st 2013 WOD
Power Cleans
5x5
WOD 7 Rounds for time:
1 Burpee
5 Strict Chin Ups
10 Push Ups
15 AM Sit Ups
20 Air Squats
Train Hard Train Smart
Scale (up/down) as needed.
5x5
WOD 7 Rounds for time:
1 Burpee
5 Strict Chin Ups
10 Push Ups
15 AM Sit Ups
20 Air Squats
Train Hard Train Smart
Scale (up/down) as needed.
Wednesday, February 27, 2013
February 28th 2013 WOD
Skill / Strength
Tempo Front Squats
30X0
WOD 4 RFT
10 Push Press 115/75
8 Hang Power Clean 115/75
6 Bar Facing Burpees
Train Hard Train Smart
Scale (up/down) as needed.
Tempo Front Squats
30X0
WOD 4 RFT
10 Push Press 115/75
8 Hang Power Clean 115/75
6 Bar Facing Burpees
Train Hard Train Smart
Scale (up/down) as needed.
February 27th 2013 WOD
Strength
Press 3 X 5
Pull Ups 3 x 5
WOD
10 Minute Partner WOD
Partner A 20 Box Jumps 20 (Male and Female)
Partner B Blind Row
Every 20 Box Jumps partners will switch. Screens will stay down until the end of the WOD. The score will be your total number of meters rowed as a team.
Train Hard Train Smart
Press 3 X 5
Pull Ups 3 x 5
WOD
10 Minute Partner WOD
Partner A 20 Box Jumps 20 (Male and Female)
Partner B Blind Row
Every 20 Box Jumps partners will switch. Screens will stay down until the end of the WOD. The score will be your total number of meters rowed as a team.
Train Hard Train Smart
February 26th 2013 WOD
Skill - Strength
Bulgarian Split Squats
WOD EMOTM 18 Minutes
5 Deadlifts 225/135
9 Wall Balls 20/14
*Reps will climb each round unless you do not finish within the 60 seconds.**
Scale (up/down) as needed.
Train Hard Train Smart
Bulgarian Split Squats
WOD EMOTM 18 Minutes
5 Deadlifts 225/135
9 Wall Balls 20/14
*Reps will climb each round unless you do not finish within the 60 seconds.**
Scale (up/down) as needed.
Train Hard Train Smart
Sunday, February 24, 2013
February 25th 2013 WOD
Strength
Back Squat
5-5-5-5-5
WOD
Row/Run 800m
30 Air Squats
25 AM Sit Ups
20 Push Ups
15 Ball Slams 30/20
10 KB Swings 32/24
5 Burpees
10 KB Swings 32/24
15 Ball Slams 30/20
20 Push Ups
25 AM Sit Ups
30 Air Squats
Train Hard Train Smart
Scale (up/down) as needed.
Back Squat
5-5-5-5-5
WOD
Row/Run 800m
30 Air Squats
25 AM Sit Ups
20 Push Ups
15 Ball Slams 30/20
10 KB Swings 32/24
5 Burpees
10 KB Swings 32/24
15 Ball Slams 30/20
20 Push Ups
25 AM Sit Ups
30 Air Squats
Train Hard Train Smart
Scale (up/down) as needed.
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