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"There's a fine line between salvation and drinking poison in the jungle."

Mark Twight

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Wednesday: April 25, 2018 "Run, Squat, Run, Squat, Run"

 WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

For Time (Optional vest):

  • 400 meter Run Forward
  • 150 Squats
  • 400 meter Run Backwards
  • 150 Squats
  • 400 meter Run Forward

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: April 24, 2018 "WOD"

 WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.

  • Dumbbell Row 8-8-8 (3 sets of 8)
  • Strict Pull-ups 4-4-4-4-4 (5 sets of 4) use weight appropriator to challenge the weight
  • Repeat Row at same weight or heavier
  • Standing Biceb Curls

#2.  8 Tabata (20 seconds max effort 10 seconds rest) run or Row or Ride

#3.  40 Hip Extensions

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: April 23, 2018 "WOD"

 WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Bench Press 6-6-6-6-6 (5 sets of 6)

#2. 3 rounds of:

9, 12, 15

  • Box Jumps
  • Wallballs

after the 9, 12, 15 perform 36 Push-ups

#3.  Strict 20 Toes to Bar or Knees to Elbow or 40 Knee Raises

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: April 20, 2018 "Connor"

 

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

As Many Rounds as Possible in 20 minutes of:

  • 5 Deadlift
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

M=65lbs, F=45lbs - Adjust weight as needed - Make sure your back with well warmed up

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: April 18, 2018 "Pick a Version"

 

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

1st - Pick a version

#1.  3 sets of: Run 1 mile, rest half the time it takes

Or

#2.  30 minutes max Rounds of:

  • 400 meter Run
  • Rest 1 minute

2nd - 5 Rounds of:

  • 50 Flutter Kicks (2 count)
  • 10 Sit-ups (with some weight)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: April 17, 2018 "WOD"

 

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Clean 

  • 4-4-4-4

#2.  15 minutes As Many Reps As Possible OR 5 Rounds For Time (Whichever comes 1st)

  • 7 Single Arm Dumbbell Right - Hang Power Snatch (M=30lb-40lbs, F=20lb-30lbs)
  • 7 Single Arm Dumbbell Left - Hang Power Snatch (M=30lb-40lbs, F=20lb-30lbs)
  • 5 Power Cleans (M=95lbs-155lbs, F=65lbs-110lbs)
  • 5 Jerk (M=95lbs-155lbs, F=65lbs-110lbs)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: April 16, 2018 "25 minute AMRAP"

 

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  25 minutes max reps of:

  • 50 Squats

after the 50 Squats, 5 Rounds of:

  • 5 Pull-ups
  • 10 Push-ups

#2.  50 Sit-ups with a 25lbs plate

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: April 13, 2018 "Run & Curtis P's"

Run & Curtis P's

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

4 Rounds:

  • 400 meter Run
  • 10 Curtis P's (1 Curtis P = Hang Squat Clean + Rack Lunge Right + Rack Lunge Left + Push Press)

Curtis P weight M=75lbs, F=50/55lbs

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: April 11, 2018, 2018 "Run or Row or Ride"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

5 Rounds for Overall Time:

  • 800 meter Run OR 500 meter Row OR 30 Calorie Assault Bike
  • Rest 3 minutes

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: April 10, 2018 "Open WOD 11.3"

Open WOD 11.3

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

As Many Reps As Possible in 5 Minutes.

  • 1 Squat Clean
  • 1 Jerk

M=95lbs-165lbs, F=45lbs-110lbs

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: April 9, 2018 "Dallas 5"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

5 minutes of:

  • Burpees

Rest 1 minute. Then, 5 minutes of:

  • 7 Deadlifts (M=95lbs-155lbs, F=65lbs-110lbs)
  • 7 Box Jumps (M=24', F=20")

Rest 1 minute. Then, 5 minutes of:

  • Turkish Get-ups (Dumbbells M=30lb-40lb, F=20lb-30lb)

Rest 1 minute, Then, 5 minutes of:

  • 7 Snatches (M=55lbs-75lbs, F=35lbs-50lbs)
  • 7 Push-ups

Rest 1 minute. Then, 5 minutes of:

  • Rowing (calories) (Mod=Airdyne or 5 minutes max distance running or 5 minutes max bike ride distance)

Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations.

Hero WOD in Honor of:  On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: April 6, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

30-20-10 Reps for Time of:

  • Dumbbell Thrusters (M=20lb-35lb, F=15lb-25lb)
  • Toes-to-Bars

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: April 4, 2018 "Michael"

Michael

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1. Michael

5 Rounds of:

  • Run 800 meters
  • 50 Hip Extensions
  • 50 Sit-ups

#2. Flight Simulator

Unbroken Double Unders of the following:

  • 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: April 3, 2018 "Hannah"

Hannah

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

  • Pull-ups
  • Push-ups
  • Squats

1/1/2 . . . 15/15/30. Example: 1 Pull-up, 1 Push-up, 2 Squats-then 2 Pull-ups, 2 Push-ups, 4 Squats-then 3 Pull-ups, 3 Push-ups, 6 Squats-then 4 Pull-ups, 4 Push-ups, 8 Squats-then 5 Pull-ups, 5 Push-ups, 10 Squats-keep this up til you get to 15/15/30. So Pull-ups and Push-ups go up by 1, Squats go up by 2. Named after Hannah Barnard

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: April 2, 2018 "The Jenna"

The Jenna

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

For Time:

  • 21 Thrusters (M=65lbs, F=45lbs)
  • 15 Burpee Box Jumps (M=20", F=16")
  • 9 Thrusters (M=95lbs, F=65lbs)
  • 15 Burpee Box Jumps (M=20", F=16")
  • 21 Thrusters (M=95lbs, F=65lbs)
  • 15 Burpee Box Jumps (M=20", F=16")
  • 9 Thrusters (M=135lbs, F=95lbs)

Inspired by and named after Jenna Hibbard, thanks for the input

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: March 30, 2018 "The Caleb"

The Caleb

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

  • 800 meter Run
  • 5 Rounds of: 3 Deadlift, 3 Hang Power Clean, 3 Shoulder to Overhead, 3 Back Squat (M=95lbs-135lbs, F=45lbs-95lbs)
  • 800 meter Run
  • 5 Rounds of: 3 Deadlift, 3 Hang Power Clean, 3 Shoulder to Overhead, 3 Back Squat (M=95lbs-135lbs, F=45lbs-95lbs)
  • 800 meter Run

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: March 28, 2018 "Karen"

Karen

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Pick a version

2a.  Karen (M=20lbs, F=12/14lbs)

  • 150 Wallballs

2b.  Heavy Karen (M=30lbs, F=20lbs - or just go heavier than you normally would for Wallballs)

  • 150 Wallballs

2c.  Running with Karen (Normal or Heavy)

  • 800 meter Run
  • 150 Wallballs
  • 800 meter Run

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: March 27, 2018 "Lynne | Push-ups"

Lynne | Push-ups

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1. 5 Rounds of Max Reps: (no time requirement)

  • Body Weight Bench Press
  • Pull-ups

You must move from bench to pull-ups without a break, but you may rest prior to starting another round

Pick 2a or 2b

#2a.  Vested & Unvested Push-ups

  • 4 minutes max push-ups (Vested M=20lbs, F=12/14lbs)
  • 2 minutes max push-ups

#2b.  Push-ups

  • 6 minutes max push-ups

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: March 26, 2018 "Filthy Fifty"

Filthy Fifty

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

  • 50 Box Jump (M=24", F=20")
  • 50 Jumping Pull-ups
  • 50 Kettlebell Swings (M=35lbs, F=20lbs)
  • Walking Lunge 50 steps total
  • 50 Knees to Elbows (Mod=Knee Raises)
  • 50 Push Press (M=45lbs, F=35lbs)
  • 50 Hip Extensions
  • 50 Wallballs
  • 50 Burpees
  • 50 Double Unders (Mod=100 singles)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: March 23, 2018 "Open WOD 18.5"

Open WOD 18.5

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

RX'ed

As Many Reps As Possible in 7 Minutes.

  • 3 Thrusters
  • 3 Chest to bar Pull-ups
  • 6 Thrusters
  • 6 Chest to bar Pull-ups
  • 9 Thrusters
  • 9 Chest to bar Pull-ups
  • 12 Thrusters
  • 12 Chest to bar Pull-ups
  • 15 Thrusters
  • 15 Chest to bar Pull-ups
  • 18 Thrusters
  • 18 Chest to bar Pull-ups
  • 21 Thrusters
  • 21 Chest to bar Pull-ups... 

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

Weight: M=100lbs, F=65lbs


Scaled

As Many Reps As Possible in 7 Minutes.

  • 3 Thrusters
  • 3 Chin over bar Pull-ups*
  • 6 Thrusters
  • 6 Chin over bar Pull-ups*
  • 9 Thrusters
  • 9 Chin over bar Pull-ups*
  • 12 Thrusters
  • 12 Chin over bar Pull-ups*
  • 15 Thrusters
  • 15 Chin over bar Pull-ups*
  • 18 Thrusters
  • 18 Chin over bar Pull-ups*
  • 21 Thrusters
  • 21 Chin over bar Pull-ups*... 

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

Weight: M=45lbs/65lbs, F=35lbs/45lbs

*Perform Jumping Chin over bar Pull-ups if needed


For more information and to see other versions of 18.5 follow this link CrossFit Games Open Site 2018

For the Standards and Score Card PDF follow this link CrossFit Games Open WOD 18.5 Standards

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: March 21, 2018 "Tabata"

Tabata

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

  • Tabata Pull-ups
  • Rest 1 minute
  • Tabata Sit-ups
  • Rest 1 minute
  • Tabata Jumping Squats
  • Rest 1 minute
  • Tabata Kettlebell Swings (M=55lbs, F=35lbs)

*Each Tabata is 8 rounds of: 20 seconds max effort, 10 seconds rest

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: March 20, 2018 "Burpees"

Burpees

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Bench Press

  • Progressive build up in weight for 4 sets of 6 reps

Pick 1 of the following versions

#2a.  Burpees

  • 10 minutes max reps  Burpees (jumping over unweighted Bar)

#2b.  Weighted Burpees | Burpees

  • 5 minutes max reps Vested (M=20lbs, F=12\14lbs) Burpees (jumping over unweighted Bar)
  • 5 minutes max reps Burpees (jumping over unweighted Bar)

After #2 complete the following

  • 5 Rounds of: Every 30 seconds 20 Double Unders or Work on Double Unders for 5-10 minutes

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: March 19, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Weighted Strict Pull-ups 5-5-4-4-3-3-3-3 or Challenging Ring Rows (5 sets of 6 reps)

#2.  6 Rounds of:

  • 1 minute max reps Squat Clean & Jerk (M=65lbs-135lbs, F=45lbs-95lbs)
  • 2 minutes Rest
  • 30 seconds Sprint or Row or Assault Bike
  • 1:30 minutes Rest

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: March 16, 2018 "Open WOD 18.4"

Open WOD 18.4

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

RX'ed

Diane
21-15-9 reps of:

  • Deadlifts (M=225lbs, F155lbs)
  • Handstand push-ups

Then, 21-15-9 reps of:

  • Deadlifts (M=315lbs, F=205lbs)
  • 50 foot Handstand Walk after each set

Time cap: 9 minutes


Scaled

21-15-9 reps of:

  • Deadlifts (M=135lbs, F=95lbs)
  • Hand release push-ups

Then, 21-15-9 reps of:

  • Deadlifts (M=185lbs, F=135lbs)
  • 50 foot Bear Crawl after each set

Time cap: 9 minutes


For more information and to see other versions of 18.4 follow this link CrossFit Games Open Site 2018

For the Standards and Score Card PDF follow this link CrossFit Games Open WOD 18.4 Standards

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: March 14, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  20 Vested Ring Muscle-ups or Jumping Ring Muscle-ups or Banded Ring Muscle-ups

#2.  10 Rounds for max combined reps of Burpees and Kettlebell Swings:

  • 60 seconds Run or Row or Bike or Assault Bike
  • 60 seconds max reps Burpees (Rounds 1, 3, 5, 7, 9) or Kettlebell Swings (Rounds 2, 4, 6, 8, 10)*
  • 60 seconds Rest

Kettlebell Weight: M=40lb-55lb, F=20lb-35lb

*So every other round switch between Burpees and Kettlebell Swings,  Example: 60 seconds of Rowing, 60 seconds of Burpees, 60 seconds rest, 60 seconds of Rowing, 60 seconds of Kettlebell Swings, 60 seconds rest.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: March 13, 2018 "Thruster Ladder"

Thruster Ladder

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Work up to a Heavy Thruster

#2.  Thruster Ladder - With a continuously running clock complete 5 thrusters every minute - for weight pick a number to follow

  • From   0:00- 5:00  use (M=1-55lbs, 2-65lbs, 3-75lbs, F=1-45lbs, 2-45lbs, 3-50lbs)
  • From   5:00-10:00 use (M=1-75lbs, 2-85lbs, 3-95lbs, F=1-55lbs, 2-60lbs, 3-65lbs)
  • From 10:00-15:00 use (M=1-95lbs, 2-105lbs, 3-115lbs, F=1-65lbs, 2-75lbs, 3-80lbs)
  • From 15:00-20:00 use (M=1-115lbs, 2-125lbs, 3-135lbs, F=1-75lbs, 2-90lbs, 3-95lbs)
  • From 20:00-25:00 use (M=1-135lbs, 2-145lbs, 3-155lbs, F=1-85lbs, 2-105lbs, 3-110lbs)

Continue adding (M=20lbs each time, F=1-10lbs, 2&3-15lbs each time) every 5 minutes for as long as you are able

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: March 12, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Weighted Strict Pull-ups 4-4-3-3-2-2-2-2 or Challenging Ring Rows (5 sets of 6 reps)

Pick 1 of the following versions

#2a.  Vested Cindy (Vest M=20lbs, F=14lbs)

As Many Rounds As Possible in 20 minutes

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

#2b.  Double Reps Cindy

As Many Rounds As Possible in 20 minutes

  • 10 Pull-ups
  • 20 Push-ups
  • 30 Squats

#2c.  Cindy

As Many Rounds As Possible in 20 minutes

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

#3.  Plank Holds, 3 Total Rounds of: (25 sit-ups holding 10lb plate between each round)

3 sets of Plank Hold on Forearms for 10 seconds (contract core, good position), relax, then come off your forearms to a push-up position and hold for 10 seconds, then drop back down to forearms and repeat both 10 second holds for a total of 3 sets.  Rest, then repeat the 3 sets again for a total of 3 rounds overall

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: March 9, 2018 "Open WOD 18.3"

Open WOD 18.3

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

RX'ed

 2 rounds for time of:

  • 100 Double Unders
  • 20 Overhead Squats (M=115lbs, F=80lbs)
  • 100 Double Unders
  • 12 Ring Muscle-ups
  • 100 Double Unders
  • 20 Dumbbell Snatches (M=50lb. F=35lb)
  • 100 Double Unders
  • 12 Bar Muscle-ups

Time cap 14 minutes


Scaled

 2 rounds for time of:

  • 100 Single Unders
  • 20 Overhead Squats (M=45lbs, F=35lbs)
  • 100 Single Unders
  • 12 Chin Over Bar Pull-ups
  • 100 Single Unders
  • 20 Dumbbell Snatches (5 on each side - M=35lb. F=20lb)
  • 100 Single Unders
  • 12 Chin Over Bar Pull-ups

Time cap 14 minutes


For more information and to see other versions of 18.3 follow this link CrossFit Games Open Site 2018

For the Standards and Score Card PDF follow this link CrossFit Games Open WOD 18.3 Standards

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: March 7, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Front Squat 8-8-8-8-8 (5 sets of 8 reps)

#2. 10 Rounds of:

  • 200 meter Run
  • Rest 1 minute

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: March 6, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  5 minutes to get as many sets of 30 unbroken Double Unders as possible or work on Double Unders for 5-10 minutes

#2.  5 Sets of 5 Box Jumps (jumping as high as you can comfortably handle to achieve all 5 reps, rest 1 to 2 minutes and repeat for 5 sets, this is about speed and height of the movement and not how quickly you can get all 5 reps done))

#3.  3 Rounds of:

  • 50 Wallballs
  • 50 Push-ups

#4. 50 Hip Extensions, break it up into a few sets

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: March 5, 2018 "WOD

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Weighted Strict Pull-ups 3-3-2-2-1-1-1-1 or Challenging Ring Rows (5 sets of 6 reps)

Pick 1 of the following versions

#2a.  Vested Helen (Vest M=20lbs, F=14lbs)

3 Rounds of:

  • 12 Pull-ups
  • 21 Kettlebell Swings (M=40lbs-55lbs, F=20lbs-35lbs)
  • 400 meter Run

#2b.  Extra Rounds Helen

5 Rounds of:

  • 12 Pull-ups
  • 21 Kettlebell Swings (M=40lbs-55lbs, F=20lbs-35lbs)
  • 400 meter Run

#2c.  Helen

3 Rounds of:

  • 12 Pull-ups
  • 21 Kettlebell Swings (M=40lbs-55lbs, F=20lbs-35lbs)
  • 400 meter Run

#3.  Plank Holds, 3 Total Rounds of: (25 sit-ups holding 10lb plate between each round)

3 sets of Plank Hold on Forearms for 10 seconds (contract core, good position), relax, then come off your forearms to a push-up position and hold for 10 seconds, then drop back down to forearms and repeat both 10 second holds for a total of 3 sets.  Rest, then repeat the 3 sets again for a total of 3 rounds overall

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: March 2, 2018 "Open WOD 18.2 & 18.2a"

Open WOD 18.2 & 18.2a

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

RX'ed

1-2-3-4-5-6-7-8-9-10 reps of:

  • Dumbbell squats (M=50lb, F=35lb)
  • Burpees*

*Burpess are performed as bar facing burpees

Then, WORKOUT 18.2A:

  • 1-rep-max clean

12 minute time.cap for 18.2 AND 18.2a


Scaled

1-2-3-4-5-6-7-8-9-10 reps of:

  • Dumbbell squats (M=35lb, F=20lb)
  • Burpees* (stepping Burpees allowed)

*Burpess are performed as bar facing burpees

Then, WORKOUT 18.2A:

  • 1-rep-max clean

12 minute time.cap for 18.2 AND 18.2a


For more information and to see other versions of 18.2 follow this link CrossFit Games Open Site 2018

For the Standards and Score Card PDF follow this link CrossFit Games Open WOD 18.2 Standards

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: February 28, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

 

#1.  Spend 10 minutes working on Bar / Ring Muscle-ups or Jumping Bar / Jumping Ring Muscle-ups

#2.  5 Rounds of:

  • Row 30 Calories
  • 30 Steps Walking Lunges
  • Assault Bike 15 Calories
  • 15 Box Jumps (M=24', F=20')

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: February 27, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Spend 10 minutes working on Handstand Walking

#2.  10 minutes for max reps of:

  • 50 Double Unders (Mod=100 Singles)
  • 10 Kettlebell Swings (M=40lbs-55lbs, F=20lbs-35lbs)
  • 5 Strict Handstand Push-ups (Mod=change depth that allows you to complete the rep)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: February 26, 2018 'WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Standing press

  • 3-3-2-2-1-1

#2.  4 Minutes for max Reps of;

  • 10 Push Press (M=65lbs-115lbs, F=45lbs-80lbs)
  • 10 Chest to Bar Pull-ups (Mod=Chin over the bar Pull-ups, Banded Chest to Bar, Jumping Chest to Bar or Chin over Bar)

Rest 4 Minutes between #2 & #3

#3.  4 Minutes for max Reps of;

  • 10 Ring Dips (Mod=Bar Dips, Banded Ring Dips or Bar Dips)
  • 10 Burpees

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: February 23, 2018 "Open WOD 18.1"

Open WOD 18.1

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

RX'ed

Complete as many rounds as possible in 20 minutes of:

  • 8 Toes to Bars
  • 10 Single Arm Dumbbell Hang Clean and Jerks (5 on each side)
  • Row (M=14 Calories, F=12 Calories)

Weight: M=50lb Dumbbells, F=35lbs Dumbbells


Scaled

Complete as many rounds as possible in 20 minutes of:

  • 8 Hanging Knee Raises
  • 10 Single Arm Dumbbell Hang Clean and Jerks (5 on each side)
  • Row (M=14 Calories, F=12 Calories)

Weight: M=35lb Dumbbells, F=20lbs Dumbbells


For more information and to see other versions of 18.1 follow this link CrossFit Games Open Site 2018

For the Standards and Score Card PDF follow this link CrossFit Games Open WOD 18.1 Standards

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: February 21, 2018 "3 Rounds"

 3 Rounds

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

3 Rounds of:

  • 800 meter Run
  • 20 Back Squats (M=95lbs-135lbs, F=45lbs-95lbs)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: February, 20, 2018 "Open WOD 13.4"

 Open WOD 13.4

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Open WOD 13.4 - As Many Rounds and Reps As Possible in 7 minutes of:

  • 3 Clean & Jerk
  • 3 Toes to Bar (Mod=Leg Lifts above 90 OR knee lifts above 90)
  • 6 Clean & Jerk
  • 6 Toes to Bar
  • 9 Clean & Jerk
  • 9 Toes to Bar
  • 12 Clean & Jerk
  • 12 Toes to Bar
  • 15 Clean & Jerk
  • 15 Toes to Bar
  • 18 Clean & Jerk
  • 18 Toes to Bar...

Weight-M=95lbs-135lbs, F=45lbs-95lbs

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.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: February 19, 2018 "B-Day WOD - Body Armor"

B-Day WOD - Body Armor

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Best way I know of to celebrate my Birthday is doing one of my favorite WOD's - this was one of the early workouts I created, inspired by SEAL programming.  Scale reps, rounds and vest weight as needed - 1st time trying it, no vest at all, 2 to 3 rounds.  Total 100 Burpees, 200 Push-ups & Squats

4 Rounds of (Optional Vest or Pack M=20lbs, F=10/14lbs)

  • 5 sets of: (5 Burpees, 10 Push-ups, 10 Squats)
  • Run 400 Meters

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: February 16, 2018 "Blake"

Blake

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

4 Rounds:

  • 100 foot Walking lunge with (M=45lb, F=25lb or 35lb) plate held overhead (it's apx 30 steps total)
  • 30 Box Jump (M=24", F=20")
  • 20 Wallballs
  • 10 Handstand Push-ups (Mod=Shorten HSPU depth, if you are unable to get on the wall then 10 CrossFit Hand Release Push-ups)

Hero WOD In Honor of: U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: February 14, 2018 "10 minutes or 6 Rounds"

10 minutes or 6 Rounds

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

As Many Reps As Possible in 10 Minutes OR 6 Rounds for Time (Whichever comes 1st) of:

  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squat
  • 5 Pull-ups

Weight M=95lbs-155bs, F=50lbs-110lbs, adjust weight as needed

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: February 13, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  5 Rounds of:

  • 10 Bench Press (Press something that would challenge you at 13/15 reps)
  • 10 Dumbbell Shoulder to Overhead (M=35lb-50lb, F=20lb-35lb)
  • Rest 1 minute

If you can perform Double Unders 2a - if not go to 2b

#2a.  Pick a Version

  • Version 1:   5 minutes for max Double Unders OR 100 Double Unders for time (whichever comes 1st)
  • Version 2: 10 minutes for max Double Unders OR 200 Double Unders for time (whichever comes 1st)
  • Version 3: 10 minutes for max Double Unders OR 300 Double Unders for time (whichever comes 1st)

Then, after the Double Unders

  • Row - 6 minutes (8 Rounds) of 30 seconds max Calories, 15 seconds Rest

#2b. 

  • 300 Singles Unders (Break them up in 6 Sets of 50, try to do each set of 50 as fast as possible, rest as needed between each set)

Then, after the Single Unders

  • Row - 6 minutes (8 Rounds) of 30 seconds max Calories, 15 seconds Rest

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: February, 12, 2018 "Almost 2011 Games WOD"

Almost 2011 Games WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

WOD 1:  3 Minutes to complete as many reps of the following:

  • 200 meter Run
  • 30 Wallballs
  • 20 Toes to Bar
  • 30 Box Jumps (M=24", F=18")
  • 20 Kettlebell Swing (M=55lbs, F=35lbs)
  • 30 Burpees
  • 20 Shoulder to Overhead (M=135lbs, F=95lbs)
  • 400 meter Run

1 Minute Rest Before Starting WOD 2

WOD 26 Minutes to complete as many reps of the following:

  • 200 meter Run
  • 30 Wallballs
  • 20 Toes to Bar
  • 30 Box Jumps (M=24", F=18")
  • 20 Kettlebell Swing (M=55lbs, F=35lbs)
  • 30 Burpees
  • 20 Shoulder to Overhead (M=135lbs, F=95lbs)
  • 400 meter Run

2 Minutes Rest Before Starting WOD 3

WOD 3For time

  • 200 meter Run
  • 30 Wallballs
  • 20 Toes to Bar
  • 30 Box Jumps (M=24", F=18")
  • 20 Kettlebell Swing (M=55lbs, F=35lbs)
  • 30 Burpees
  • 20 Shoulder to Overhead (M=135lbs, F=95lbs)
  • 400 meter Run

Inspired by the 2011 CrossFit Games WOD "The End"

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: February 9, 2018 "Varied Cindy"

Varied Cindy

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

As Many Rounds as Possible in 4 Minutes of:

  • 15 Pull-ups
  • 30 Push-ups
  • 45 Squats

As Many Rounds as Possible in 8 Minutes of:

  • 10 Pull-ups
  • 20 Push-ups
  • 30 Squats

As Many Rounds as Possible in 12 Minutes of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

The clock is continuous

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: February 7, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1. For Time:

  • 400 meter Run
  • Rest 1 minute
  • 800 meter Run
  • Rest 2 minutes
  • 400 meter Run
  • 30 Hang Power Snatch (M=65lbs-95lbs, F=45lbs-65lbs)

#2.  50 Sit-ups

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: February 6, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

As Many Reps As Possible in 15 minutes or 5 Rounds (whichever cones 1st) of:

  • 10 Pull-ups
  • 10 Bench Press (M=95lbs-185lbs, F=65lbs-110lbs)
  • 10 Deadlift (M=95lbs-225lbs, F=65lbs-135lbs)
  • 10 Box Jumps (M=24", F=20")

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: February 5, 2017 "Burpees & Back Squats"

Burpees & Back Squats

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

As Many Reps As Possible in 20 minutes of:

  • 25 Burpees
  • 15 Back Squat (M=95lbs-Body Weight, F=65lbs-70% of Body Weight)

Thanks to Steven "Hotwheels / Redline" Donato for the WOD

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: February 2, 20187 "Thrusters, Pull-ups, KB Swings"

Thrusters, Pull-ups, KB Swings

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

10 Rounds of:

  • 6 Thrusters (M=65lbs-95lbs, F=45lbs-65lbs)
  • 9 Pull-ups (MOD=6 Jumping to Chest to Bar or Banded Pull-ups)
  • 12 Kettlebell Swings (M=40lb-55lbs F=20lb-35lb)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: January 31, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Work up to a Heavy Clean

#2.  10 Minutes for max reps

  • 5 Hang Power Clean (M=95lbs-155lbs, F=65lbs-110lbs)
  • 10 Wallballs
  • 20 Calorie Row (Mod=20 cal assault bike or 200 meter Run)
  • 10 Wallballs

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: January 30, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Bench Press 4 sets of 6 reps

#2.  21-15-9 of:

  • Ring Dips or Bar Dips or Banded Ring / Bar dips
  • Shoulder to Overhead with Dumbbells (M=35lb-50lb, F=20lb-35lb)

#3.  50, 75, 100 (you choose) Push-ups for time

#4.  Plank Holds, 3 Total Rounds of: (rest between each round)

3 sets of Plank Hold on Forearms for 10 seconds (contract core, good position), relax, then come off your forearms to a push-up position and hold for 10 seconds, then drop back down to forearms and repeat for a total of 3 sets.  Rest, then repeat the 3 sets again for a total of 3 rounds overall

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: January 29, 2018 "WOD"

Back Squat

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Back Squat 4 sets of 6 reps

#2.  21-15-9 of:

  • Kettlebell Swings (M=50lb-70lb, 30lb-45lb)
  • Burpees

#3.  50 Hip Extensions (this is not AFAP, take your time break it up into a couple of sets)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: January 26, 2018 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

30-20-10 reps of the following

  • Hang Squat Clean with Dumbbells (M=35lb-50lb, F=20lb-40lb)
  • Pull-ups (Mod=Jumping Chest to Bar or Banded)
  • Box Jumps (M=24', F=20")
  • 400 meter Run

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: January 24, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  WOD

  • 1 minute Max reps Clean & Jerk (M=65lbs-95lbs, F=45lbs-65lbs)
  • 2 minutes Rest
  • 2 minutes Max reps Clean & Jerk (M=80lbs-135lbs, F=55lbs-80lbs)
  • 3 minutes Rest
  • 3 minutes Max reps Clean & Jerk (M=95lbs-155lbs, F=65lbs-95lbs)
  • 30 Thrusters (M=45lbs, F=25lbs/35lbs)
  • 800 meter Run

#2.  50 Sit-ups

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: January 23, 2018 "Bench Press"

 Bench Press

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Bench Press 4 sets of 8 reps

#2.  5 Rounds of:

  • 20 Push-ups
  • 10 Standing Press (M=65lbs-135lbs, F=45lbs-95lbs)
  • 1 minute rest

#3.  30 Strict Ring Dips or Bar Dips or Banded Ring / Bar dips

#4.  Plank Holds, 3 Total Rounds of: (rest between each round)

3 sets of Plank Hold on Forearms for 10 seconds (contract core, good position), relax, then come off your forearms to a push-up position and hold for 10 seconds, then drop back down to forearms and repeat for a total of 3 sets.  Rest, then repeat the 3 sets again for a total of 3 rounds overall

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: January 22, 2018 "18.Zero"

 

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  18.Zero - WOD for getting ready for the CF OPEN

21-15-9 of:

  • Dumbbell Snatches (M=35lb-50lb, 20lb-35lb) - Ground to Overhead, Can not change hands until DB has passed eye level on the way down
  • Burpees (jumping over DB laterally instead of jumping up) See Video Link for Burpee Standards

Standards Video Link

#2.  Back Squat 4 sets of 8 reps

#3.  Bulgarian Split Squat 3 sets of 6 reps (each side)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: January 19, 2018 "Paul Pena"

 Paul Pena

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

7 rounds, each for time of:

  • 100 meter Sprint
  • 19 Kettlebell Swings (M=55lbs-70lbs, F=35lbs-55lbs)
  • 10 Burpee Box Jumps (M=24", F=20")
  • Rest 3 minutes

Hero WOD in Honor of:  Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: January, 17, 2018 "WOD"

 

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  WOD

  • 1 minute max reps Thrusters (M=65lbs-95lbs, F=45lbs-65lbs)
  • 1 minute rest
  • 2 minutes max reps Thrusters (M=80lbs-135lbs, F=55lbs-80lbs)
  • 2 minutes rest
  • 3 minutes max reps Thrusters (M=95lbs-155lbs, F=65lbs-95lbs)
  • 3 minutes rest
  • 10 Clean and Jerk (M=65lbs-95lbs, F=45lbs-65lbs)
  • 10 Clean and Jerk (M=80lbs-135lbs, F=55lbs-80lbs)
  • 10 Clean and Jerk (M=95lbs-155lbs, F=65lbs-95lbs)

#2.  50 Sit-ups

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: January 16, 2017 "Bench Press"

Bench Press

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Bench Press 4 sets of 10 reps

#2.  Supplemental 

  • Pick 1 Triceps Exercise 3 sets of 12
  • Pick another Triceps Exercise 3 sets of 14

#3.  6 Rounds of 1 minute max reps, 1 minute rest

  • Push-ups

#4.  Plank Holds, 3 Total Rounds of: (rest between each round)

3 sets of Plank Hold on Forearms for 10 seconds (contract core, good position), relax, then come off your forearms to a push-up position and hold for 10 seconds, then drop back down to forearms and repeat for a total of 3 sets.  Rest, then repeat the 3 sets again for a total of 3 rounds overall

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: January 15, 2018 "Back Squat"

Back Squat

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Back Squat 4 sets of 10 reps

#2.  Bulgarian Split Squat 3 sets of 6 reps (each side)

#3.  10 minutes for max reps:

  • 10 Hang Squat Clean with Dumbbells (M=40lbs-50lbs, F=25lbs-35lbs)
  • 5 Burpees

#4.  50 Hip Extensions (this is not AFAP, take your time break it up into a couple of sets)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: January 12, 2018 "The Lyon"

The Lyon

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

The Lyon

5 rounds, each for time of:

  • 7 Squat Cleans (M=95lbs-165lbs, F=65lbs-110lbs)
  • 7 Shoulder-to-Overheads (M=95lbs-165lbs, F=65lbs-110lbs)
  • 7 Burpee Chest to Bar Pull-ups

Rest 2 minutes between rounds.

*Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Hero WOD in Honor of: Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.  He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Thursday: January 11, 2018 "AMRAP 20 minutes"

 

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Max Double Unders in 20 minutes

  • 400 meter Run
  • 50 Double Unders (MOD=25 Double unders OR 100 Singles OR take 1 minute rest and repeat 400's)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: January 10, 2018 "Pull-ups"

 

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Pull-ups 5 sets of 5 reps, use weight if needed (Mod= Lateral Pull-down 5 sets of 6 reps following each set immediately by 6 reps of inverted row)

#2.  Supplemental

  • Dumbbell Row 3 sets of 6 reps (each side)

#3.  8 Rounds of 20 seconds max reps, 10 seconds rest

  • Jumping Chest to Bar Pull-ups (full arm extension at the bottom)

#4.  5 to 10 minutes of Handstand Walking or Handstand Hold Wall Walking

#5.  50 Sit-ups

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: January 9, 2018 "Bench Press"

Bench Press

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Bench Press 4 sets of 12 reps

#2.  Supplemental 

  • Pick 1 Triceps Exercise 3 sets of 12
  • Ring or Bar Holds & Lowers.  3 Rounds of: (rest 2 minutes between rounds) 4 sets of 15 second hold at the top, 4 sec lowering down (then pop back up)

#3.  8 Rounds of 20 seconds max reps, 10 seconds rest

  • Push-ups

#4.  Plank Holds, 3 Total Rounds of: (rest between each round)

3 sets of Plank Hold on Forearms for 10 seconds (contract core, good position), relax, then come off your forearms to a push-up position and hold for 10 seconds, then drop back down to forearms and repeat for a total of 3 sets.  Rest, then repeat the 3 sets again for a total of 3 rounds overall

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: January 8, 2018 "Back Squat"

Back Squat

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Back Squat 4 sets of 12 reps

#2.  Bulgarian Split Squat 3 sets of 6 reps (each side)

#3.  8 Rounds of 20 seconds max reps, 10 seconds rest

  • Squats

#4.  50 Hip Extensions (this is not AFAP, take your time break it up into a couple of sets)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: December 22, 2017 "Elizabeth with Burpees"

Elizabeth with Burpees

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

21 - 15 - 9 of: 

  • SquatClean (M=45lbs-135lbs, F=45lbs-95lbs)
  • Burpees

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: December 20, 2017 "Cindy"

Cindy

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

20 minutes max reps of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: December 19, 2017 "Heavy or Normal Grace | Annie"

Grace & Annie

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Take 15 minutes to work up to a heavy-ish Power Clean

#2.  Heavy or Normal Grace (for time)

  • 30 Clean & Jerk (M=95lbs-155lbs, F=65lbs-110lbs)

Rest 5-10 minutes

#3.  Annie (for time)

50-40-30-20-10 reps of:

  • Double Unders (MOD=Double the reps for Singles)
  • Sit-ups

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: December 18, 2017 "12 minutes"

12 minutes

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Set a clock for 12 minutes and with a (M=95lbs-135lb, f=65lb-95lb) barbell, complete:

  • 1 minute of Squat Cleans
  • 1 minute of Push Jerks
  • 2 minutes of Squat Cleans
  • 2 minutes of Push Jerks
  • 3 minutes of Squat Cleans
  • 3 minutes of Push Jerks

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: December 15, 2017 "Row | Lynne | Row"

Row | Lynne | Row

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Tabata Row - 8 rounds of: 20 seconds Row for  max calories, 10 seconds rest*

#2.  Lynne - 5 Rounds of Max Reps: (no time requirement so rest as needed between rounds-but must move from Bench to Pull-ups in minimum time frame)

  • Max Reps Body Weight Bench Press (Adjust weight as needed)
  • Max Reps Pull-ups (MOD=Banded or Inverted)

#3.  Tabata Row - 8 rounds of: 20 seconds Row for  max calories, 10 seconds rest*

*If no access to a Rower, use a Bike, Assault Bike (Airdyne), or Run

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: December 13, 2017 "CrossFit Total"

CrossFit Total

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

  • Back Squat 1 rep
  • Press 1 rep
  • Deadlift 1 rep

Warm-up with several sets prior to starting each exercise. Your CFT score is the total of the highest weight completed in each exercise

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: December 12, 2017 "CF Endurance 1:1"

CF Endurance 1:1

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Cover as much distance as possible - CF Endurance 1:1

Bike OR Run OR Swim OR Row

  • 0:45 seconds ON, 0:45 seconds OFF
  • 1:30 minutes ON, 1:30 minutes OFF
  • 3:00 minutes ON, 3:00 minutes OFF
  • 6:00 minutes ON, 6:00 minutes OFF
  • 3:00 minutes ON, 3:00 minutes OFF
  • 1:30 minutes ON, 1:30 minutes OFF
  • 0:45 seconds ON

ON = Cover as much distance as possible
OFF = Non moving rest

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: December 11, 2017 "Kerri's Kryptonite"

Kerri's Kryptonite

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

5 Rounds for time of:  (Double Unders must be completed unbroken.  You can take as many attempts as you like as long as it's unbroken.  If you're just learning DU's choose an achievable number)

  • 30 Wallballs
  • 15 Burpees
  • 60 Double Unders (Mod=a smaller number that you can achieve or 100 Singles)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: December 8, 2017 "Shawn"

Shawn

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

Shawn

For Time & Number of Intervals to Complete

  • Run 5 miles*

*Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval (Mod=change the run to 3 miles or 4 miles, drop down the push-ups or squats to 20, 30 or 40)

Hero WOD in Honor of: U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbe

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: December 6, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Complete as many rounds as possible in 12 minutes of:

  • 25 Pull-ups
  • 50 calorie Row
  • 100 Overhead Squats 45lb Bar
  • 50 Box Jumps (M=24", F=20")
  • 25 Pull-ups

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: December 5, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Back Squat

  • 6-6-6-4-4-4

#2.  18 minutes for max reps or 5 Rounds for time (whichever comes 1st)

  • 10 Kettlebell Swings (M=55lb-70lb, F=35lb-45lb)
  • 100 Double Unders (Mod=100 singles)
  • 400 meter Run

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: December 4, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  8 Rounds, 4 minutes max time for each Round (use whatever time you finish under 4 minutes as rest).  This workout is a sprint, go as fast as you can from movement to movement, unbroken is ideal.  So Sprint through, rest, repeat.  

  • 4 Strict Handstand Push-ups (Mod=change depth of push-up)
  • 8 Strict Ring Dips (Mod=Banded Ring or Bar)
  • 12 Burpees
  • 16 Wallballs (Optional use heavier ball than what you normally do)
  • IF YOU FINISH WITH OVER 2 MINUTES REST, 100 meter sprint, IF UNDER 2 MINUTES, do nothing and rest

#2.  Spend 10 minutes on Handstand Walking or wall balance

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: December 1, 2017 "Viola"

Viola

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Complete as many rounds as possible in 20 minutes of:

  • 400 meter Run
  • 11 Power Snatches (M=65lbs-95lbs, F=45lbs-65lbs)
  • 17 Pull-ups (Mod=Banded or Jumping Chest to Bar)
  • 13 Power Cleans (M=65lbs-95lbs, F=45lbs-65lbs)

Hero WOD in Honor of: U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon. Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: November 29, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Bench Press

  • 6-6-6-4-4-4

#2.  Deadlift

  • 6-6-6-4-4-4 (build up on each set of 6's & 4's, so 1st 6 85-90%, 2nd 90-100%, 3rd 100%, same with the 4's)

#3.  Triceps

  • Pick 2 Triceps Exercises 3 sets of each exercise (14-12-10 reps for each)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: November 28, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

3 Rounds for time of:

  • 50 Wallballs
  • 35 Box Jumps (M=20", F=16")
  • 20 Kettlebell Swings (M=45lb-55lb, F=25lb-35lb)

After the 3 Rounds keep going for Overall Time

  • 800 meter Run

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: November 27, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

For Total Reps (12 minutes) and Overall Time:

12 minutes of

  • 10 Burpees
  • 10 Pull-ups
  • 10 Jumping Squats

After 12 minutes complete

  • 30 Thrusters (M=65lbs-95lbs, F=45lbs-65lbs)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: November 24 "Gobble Gobble"

Gobble Gobble

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

2 Rounds with 1 min rest between Sets (record total time including rest):

  • 10 Burpees
  • 10 Press (M=60lbs, F=45lbs)
  • 20 Box Jumps (M=20", F=16")
  • 20 Push Press (M=60lbs, F=45lbs)
  • 30 Burpee Box Jumps (M=20", F=16")
  • 20 Push Press (M=60lbs, F=45lbs)
  • 20 Box Jumps (M=20", F=16")
  • 10 Press (M=60lbs, F=45lbs)
  • 10 Burpees

Totals Per Round: Press=20, Push Press=40, Burpees=50, Box Jumps=70

Burpee Box Jumps = Perform a normal Burpee except instead of jumping up at the end, jump up to a box. Starting sideways (parallel) to the box instead of your body facing the box makes this move easier.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: November 22, 2017 "Running WOD"

Aerobic Threshold Running WOD "The Mountain"

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

"The Mountain"

  • 1 minute ON, 15 seconds easy jog, 1 minute rest
  • 2 minutes ON, 30 seconds easy jog, 1 minute rest
  • 3 minutes ON, 1 minutes easy jog, 1 minute rest
  • 4 minutes ON, 2 minutes easy jog, 1 minute rest
  • 5 minutes ON, 3 minutes easy jog, 1 minute rest
  • 4 minutes ON, 2 minutes easy jog, 1 minute rest
  • 3 minutes ON, 1 minutes easy jog, 1 minute rest
  • 2 minutes ON, 30 seconds easy jog, 1 minute rest
  • 1 minutes ON, DONE!!

Workout Focus & Pacing: Use this workout to target aerobic threshold intensity. Intensity target is based on heart rate. Your target heart rate at the “end” of each ON interval should be no higher than 180- age and no lower than 170-age. As example, a 25-year-old athlete would have their heart rate after each interval between 155-145.

Running WOD from Chris Hinshaw aerobiccapacity.com

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: November 21, 2017 "Big Bear"

Big Bear

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

Big Bear

This WOD is in honor of Steve Denny

5 Rounds of:

  • 5 Deadlift
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats
  • 5 Push/Power Jerk
  • 5 Thrusters
  • 5 Squat Cleans

Weight: M=95lbs-135lbs, F=65lbs-95lbs

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: November 20, 2017 "AMRAP 20 minutes + Push-ups"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

For Total Reps (20 minutes) and Overall Time (Push-ups):

20 minutes max reps of

  • 30 Wallballs
  • 15 Burpees
  • 400 meter Run

After 20 minutes complete for Overall Time of:

  • 100 Push-ups

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: November 17, 2017 "Artie"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Complete as many rounds as possible in 20 minutes of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
  • 5 Pull-ups
  • 10 Thrusters (M=65lbs-95lbs, F=45lbs-65lbs)

Hero WOD in Honor of: Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: November 15, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Overhead Squat

  • 5-5-5-3-3-3

#2.  Row, Run, Bike, Assault Bike

8 Rounds of:

  • 20 seconds as fast as possible, 10 seconds non moving rest

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: November 14, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Deadlift

  • 5-5-5-3-3-3 (build up on each set of 5's & 3's, so 1st 5 85-90%, 2nd 90-100%, 3rd 100%, same with the 3's)

#2.  Think of this as stations, you move from one to the other, your time for dips does not start until you get there, it is not a continuously running clock.  Record number of reps for Push-ups, Dips and weight for Bench

  1. 1 minute of max reps Push-ups
  2. 1 minute of max reps Dips (Ring or Bar-MOD=Banded)
  3. Bench Press 8-8
  4. 1 minute of max reps Push-ups
  5. 1 minute of max reps Dips (Ring or Bar-MOD=Banded)
  6. Bench Press 4-4
  7. 1 minute of max reps Push-ups
  8. 1 minute of max reps Dips (Ring or Bar-MOD=Banded)
  9. Bench Press 2-2

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: November 13, 2017 "20 min AMRAP"

20 minute AMRAP

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Max reps in 20 minutes of:

  • 5 Clean & Jerk (M=95lbs-155lbs, F=45lbs-110lbs)
  • 10 Burpees
  • 20 Wallballs

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: November 10, 2017 "Senior Chief"

Senior Chief

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

3 to 5 Rounds of: As Many Reps As Possible in 3 minutes, 1 minute rest between rounds

  • 4 Power Cleans (M=45lbs-135lbs, F=45lbs-95lbs)
  • 5 Burpees
  • 6 Jumping Squats

SealFit.com

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: November 8, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Back Squat

  • 5-5-5-3-3-3

#2.  For time:

  • 50 Steps Walking Lunges
  • 200 meter Run
  • 25 Jumping Squats
  • 200 meter Run
  • 25 Jumping Squats
  • 200 meter Run
  • 50 Steps Walking Lunges

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: November 7, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  10 minutes for max reps Handstand Push-ups (so row, 5 HSPU's, row, 5 HSPU's, keep this up until 10 mins is reached)

  • 20 Calorie Row
  • 5 Handstand Push-ups

#2.  Bench Press

  • 5-5-5-3-3-3

#3.  10 minutes for max reps Ring Dips (so row, 10 Ring Dips, row, 10 Ring Dips, keep this up until 10 mins is reached)

  • 20 Calorie Row
  • 10 Ring Dips (Mod=Banded Ring or Bar)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: November 6, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  10 minutes for max reps Burpees (so run, 10 burpees, run, 10 burpees, keep going for max burpees until 10 mins is reached)

  • 100 meter Run
  • 10 Burpees

#2.  Front Squat

  • 4-4-4-2-2-2

#3.  10 minutes for max reps Wallballs (so run, 10 wallballs, run, 10 wallballs, keep going for max wallballs until 10 mins is reached)

  • 100 meter Run
  • 10 Wallballs

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: November 1, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Bench Press

  • 4-4-4-2-2-2

#2.  Strict Pull-ups with weight (Mod=Weighted Inverted)

  • 4-4-4-2-2-2

#3.  10 minutes max reps of:

  • 10 Push-ups
  • 5 Pull-ups (Mod=Jumping Chest to Bar or Inverted)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: October 31 "Trick or Treat"

Trick or Treat

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

5 Rounds of:

  • 400 meter Run
  • 15 Back Squats (from rack-M=65lbs-135lbs, F=45lbs-95lbs)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: October 30, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Clean 

  • 4-4-4-2-2-2

#2.  15 minutes As Many Reps as Possible OR 5 Rounds for time (Whichever comes 1st)

  • 7 Single Arm Dumbbell Right - Hang Power Snatch (M=30lb-40lbs, F=20lb-30lbs)
  • 7 Single Arm Dumbbell Left - Hang Power Snatch (M=30lb-40lbs, F=20lb-30lbs)
  • 5 Power Cleans (M=95lbs-155lbs, F=65lbs-110lbs)
  • 5 Jerk (M=95lbs-155lbs, F=65lbs-110lbs)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: October 27, 2017 "Dallas 5"

Dallas 5

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

 Dallas 5 (Compare to Monday: July 10,, 2017)

5 minutes of:

  • Burpees

Rest 1 minute. Then, 5 minutes of:

  • 7 Deadlifts (M=95lbs-155lbs, F=65lbs-110lbs)
  • 7 Box Jumps (M=24', F=20")

Rest 1 minute. Then, 5 minutes of:

  • Turkish Get-ups (Dumbbells M=30lb-40lb, F=20lb-30lb)

Rest 1 minute, Then, 5 minutes of:

  • 7 Snatches (M=55lbs-75lbs, F=35lbs-50lbs)
  • 7 Push-ups

Rest 1 minute. Then, 5 minutes of:

  • Rowing (calories) (Mod=Airdyne or 5 minutes max distance running or 5 minutes max bike ride distance)

Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations.

Hero WOD in Honor of:  On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: October 25, 2017 "Loredo"

Loredo

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

6 Rounds of:

  • 24 Squats
  • 24 Push-ups
  • 24 Steps Walking Lunges
  • 400 meter Run

Hero WOD In Honor of: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, who was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: October 24, 2017 "Paul Pena"

Paul Pena

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

7 rounds, each for time of:

  • 100 meter Sprint
  • 19 Kettlebell Swings (M=55lbs-70lbs, F=35lbs-55lbs)
  • 10 Burpee Box Jumps (M=24", F=20")
  • Rest 3 minutes

Hero WOD in Honor of:  Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: October 23, 2017 "Gwen"

Gwen

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Handstand Wall Balance, active shoulder (good body position) - 4 sets of 30 seconds - rest as needed in between

#2.  Standing Press

  • 8-8-4-4-2-2

#3.  Gwen (Compare to Tuesday: August 8, 2017)

  • Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dropping then reattempting a rep. Use same load for each set. Rest as much as needed between sets. Example: 15 unbroken reps at 45lbs, rest, 12 unbroken reps at 45lbs, rest, 9 unbroken reps at 45lbs

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: October 20, 2017 "Jennifer"

Jennifer

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Complete as many reps and rounds as possible in 26 minutes of:

  • 10 Pull-ups (Mod=Jumping Chest to Bar)
  • 15 Kettlebell Swings (M=55lbs, F=35lbs)
  • 20 Box Jumps (M=24", F=20")

Hero WOD In Honor of:  Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

More Articles ...

  1. Wednesday: October 18, 2017 "21-15-9"
  2. Tuesday: October 17, 2017 "21-15-9"
  3. Monday: October 16, 2017 "WOD"
  4. Friday: October 13, 2017 "The Downs"
  5. Wednesday: October 11, 2017 "Running WOD"
  6. Tuesday: October 10, 2017 "Hot Wheels"
  7. Monday: October 9, 2017 "Row Row Your Boat v2.0"
  8. Friday: October 6, 2017 "Andy"
  9. Wednesday: October 4, 2017 "Running WOD"
  10. Tuesday: October 3, 2017 "WOD"
  11. Monday: October 2, 2017 "WOD"
  12. Saturday: September 30, 2017 "WOD"
  13. Friday: September 29, 2017 "SEAL Chief"
  14. Wednesday: September 27, 2017 "WOD"
  15. Tuesday: September 26, 2017 "WOD"
  16. Monday: September 25, 2017 "The Chief"
  17. Wednesday: September 6, 2017 "Open WOD 11.5"
  18. Tuesday: September 5, 2017 "Just Get It Done"
  19. Wednesday: August 30, 2017 "Power Clean | WOD"
  20. Tuesday: August 29, 2017 "Karen | Annie"
  21. Monday: August 28, 2017 "Running WOD"
  22. Friday: August 25, 2017 "Rahoi"
  23. Wednesday: August 23, 2017 "WOD"
  24. Tuesday: August 22, 2017 "Running WOD"
  25. Monday: August 21, 2017 "WOD"
  26. Friday: August 18, 2017 "Park Stairs"
  27. Wednesday: August 16, 2017 "WOD"
  28. Tuesday: August 15, 2017 "Open WOD 11.1/14.1"
  29. Monday: August 14, 2017 "WOD"
  30. Friday: August 11, 2017 "8 Rds or 40 min AMRAP"
  31. Wednesday: August 9, 2017 "Open WOD 11.2"
  32. Tuesday: August 8, 2017 "Gwen"
  33. Monday: August 7, 2017 "2017 Games Inspired 1"
  34. Friday: August 4, 2017 "WOD"
  35. Wednesday: August 2, 2017 "WOD"
  36. Tuesday: August 1, 2017 "Bench | AMRAP 30 mins"
  37. Monday: July 31, 2017 "WOD"
  38. Friday: July 28, 2017 "WOD"
  39. Wednesday: July 26, 2017 "Legs"
  40. Tuesday: July 25, 2017 "SEAL Grinder PT"
  41. Monday: July 24, 2017 "WOD"
  42. Friday: July 21, 2017 "Blake"
  43. Wednesday: July 19, 2017 "AMRAP 10 mins"
  44. Tuesday: July 18, 2017 "WOD"
  45. Monday: July 17, 2017 "WOD"
  46. Friday: July 14, 2017 "50-35-20"
  47. Wednesday: July 12, 2017 "WOD"
  48. Tuesday: July 11, 2017 "Pick a version"
  49. Monday: July 10, 2017 "Dallas 5"
  50. Friday: July 7, 2017 "Tiff"
  51. Wednesday: July 5, 2017 "WOD"
  52. Tuesday: July 4, 2017 "Pick a Version"
  53. Monday: July 3, 2017 "OH DB Squat | Lunges"
  54. Friday: June 30, 2017 "CF.com WOD"
  55. Wednesday: June 28, 2017 "WOD"
  56. Tuesday: June 27, 2017 "AMRAP 12 mins"
  57. Monday: June 26, 2017 "Overhead Squat | 5 Rounds"
  58. Saturday: June 24, 2017 "Bench Press | 5 Rounds"
  59. Friday: June 23, 2017 "5 Rounds"
  60. Wednesday: June 21, 2017 "5 Rounds"
  61. Tuesday: June 20, 2017 "3 Rounds"
  62. Monday: June 19, 2017 "Bench Press"
  63. Saturday: June 17, 2017 "Saturday WOD"
  64. Friday: June 16, 2017 "The Nate Hill"
  65. Wednesday: June 14, 2017 "30 min AMRAP"
  66. Tuesday: June 13, 2017 "Bench Press"
  67. Monday: June 12, 2017 "The 160"
  68. Saturday: June 10, 2017 "WOD"
  69. Friday: June 9, 2017 "Body Armor (no vest)"
  70. Wednesday: June 7, 2017 "Grace & Annie"
  71. Tuesday: June 6, 2017 "30 min AMRAP"
  72. Monday: June 5, 2017 "Bench Press"
  73. Saturday: June 3, 2017 "Catalyst W4D6 Final Day | WOD"
  74. Friday: June 2, 2017 "Catalyst W4D5 | Progressive Roney"
  75. Thursday: June 1, 2017 "Catalyst W4D4"
  76. Wednesday: May 31, 2017 "Catalyst W4D3 | 30 min AMRAP"
  77. Tuesday: May 30, 2017 "Catalyst W4D2 | WOD"
  78. Monday: May 29, 2017 "Catalyst W4D1 | Murph"
  79. Saturday: May 27, 2017 "Catalyst W3D6 | WOD"
  80. Friday: May 25, 2017 "Catalyst W3D5 | Heavy Redline 2.0"
  81. Thursday: May 25, 2017 "Catalyst W3D4"
  82. Wednesday: May 24, 2017 "Catalyst W3D3 | Open WOD 13.4"
  83. Tuesday: May 23, 2017 "Catalyst W3D2 | WOD"
  84. Monday: May 22, 2017 "Catalyst W3D1 | Tabata's"
  85. Saturday: May 20, 2017 "Catalyst W2D6 | WOD"
  86. Friday: May 19, 2017 "Catalyst W2D5 | Lets Have Fun"
  87. Thursday: May 18, 2017 "Catalyst W2D4"
  88. Wednesday: May 17, 2017 "Catalyst W2D3 | Bench"
  89. Tuesday: May 16, 2017 "Catalyst W2D2 | Open WOD 11.2"
  90. Monday: May 15, 2017 "Catalyst W2D1 | Back Squat"
  91. Saturday: May 13, 2017 "Catalyst W1D6 | 21-15-9"
  92. Friday: May 12, 2017 "Catalyst W1D5 | WOD"
  93. Thursday: May 11, 2017 "Catalyst W1D4"
  94. Wednesday: May 10, 2017 "Catalyst W1D3 | WOD"
  95. Tuesday: May 9, 2017 "Catalyst W1D2 | Open WOD 11.1/14.1"
  96. Monday: May 8, 2017 "Catalyst W1D1 | Back Squat"
  97. Sunday: May 7, 2017 "Sunday Bonus"
  98. Saturday: May 6, 2017 "Open Day"
  99. Friday: May 5, 2017 "WOD"
  100. Wednesday: May 3, 2017 "5 Rounds"
  101. Tuesday: May 2, 2017 "OH Squat | Thruster Ladder"
  102. Monday: May 1, 2017 "Partner WOD"
  103. Sunday: April 30, 2017 "Sunday Bonus"
  104. Saturday: April 29, 2017 "AMRAP 20 minutes"
  105. Friday: April 28, 2017 "Tiff"
  106. Thursday: April 27, 2017
  107. Wednesday: April 26, 2017 "Mini Nate Hill (Optional Vest)"
  108. Tuesday: April 25, 2017 "WOD"
  109. Monday: April 24, 2017 "Back Squat | CF Endurance 1:1"
  110. Saturday: April 22, 2017 "Sat WOD"
  111. Friday: April 21, 2017 "7 Rounds"
  112. Wednesday: April 19, 2017 "WOD"
  113. Tuesday: April 18, 2017 "AMRAP 10 mins"
  114. Monday: April 17, 2017 "AMRAP 20 mins"
  115. Saturday: April 15, 2017 "Sat WOD"
  116. Friday: April 14, 2017 "WOD"
  117. Wednesday: April 12, 2017 "CF.com Video WOD"
  118. Tuesday: April 11, 2017 "WOD"
  119. Monday: April 10, 2017 "5 Rounds X 3"
  120. Saturday: April 8, 2017 "Sat WOD"
  121. Friday: April 7, 2017 "Navy SEAL Friday WOD"
  122. Wednesday: April 5, 2017 "AMRAP 20 minutes"
  123. Tuesday: April 4, 2017 "Run + SC & S2O"
  124. Monday: April 3, 2017 "WOD"
  125. Saturday: April 1, 2017 "Sat WOD"
  126. Friday: March 31, 2017 "The Unofficial 17.6"
  127. Wednesday: March 29, 2017 "Wallballs & Running"
  128. Tuesday: March 28, 2017 "WOD"
  129. Monday: March 27, 2017 "Bar Complex"
  130. Saturday: March 25, 2017 "WOD"
  131. Friday: March 24, 2017 "Open WOD 17.5"
  132. Wednesday: March 22, 2017 "WOD"
  133. Tuesday: March 21, 2017 "Thrusters & Run"
  134. Monday: March 20, 2017 "Not 17.4 or 16.4"
  135. Friday: March 17, 2017 "Open WOD 17.4"
  136. Wednesday: March 15, 2017 "Wallballs & Kettlebell Swings"
  137. Tuesday: March 14, 2017 "WOD"
  138. Monday: March 13, 2017 "WOD"
  139. Friday: March 10, 2017 "Open WOD 17.3"
  140. Wednesday: March 8, 2017 "WOD"
  141. Tuesday: March 7, 2017 "WOD"
  142. Monday: March 6, 2017 "Burpees & Wallballs | Burpees & Thrusters"
  143. Saturday: March 4, 2017 "Sat WOD"
  144. Friday: March 3, 2017 "Open WOD 17.2"
  145. Wednesday: March 1, 2017 "WOD"
  146. Tuesday: February 28, 2017 "7 Rounds & Du's"
  147. Monday: February 27, 2017 "35 minutes or 5 Rounds"
  148. Saturday: February 25, 2017 "Saturday WOD"
  149. Friday: February 24, 2017 "Open WOD 17.1"
  150. Wednesday: February 22, 2017 "Back Squat Plus"
  151. Tuesday: February 21, 2017 "WOD | Ring Dips"
  152. Monday: February 20, 2017 "Santiago"
  153. Friday: February 17, 2017 "B-Day WOD - Body Armor"
  154. Wednesday: February 15, 2017 "10 minutes or 6 Rounds"
  155. Tuesday: February 14, 2017 "WOD"
  156. Monday: February 13, 2017 "Almost 2011 Games WOD"
  157. Saturday: February 11, 2017 "DU+JT+DU"
  158. Friday: February 10, 2017 "Helton"
  159. Wednesday: February 8, 2017 "Run & Row"
  160. Tuesday: February 7, 2017 "Legs | Hollow Rocks"
  161. Monday: February 6, 2017 "Clean & Jerk + Run"
  162. Saturday: February 4, 2017 "Sat WOD"
  163. Friday: February 3, 2017 "Cindy"
  164. Wednesday: February 1, 2017 "Wallballs & Cleans"
  165. Tuesday: January 31, 2017 "Row & Run"
  166. Monday: January 30, 2017 "5 minutes of Thrusters"
  167. Saturday: January 28, 2017 "WOD"
  168. Friday: January 27, 2017 "Stoked for Pain"
  169. Wednesday: January 25, 2017 "Row | Lynne | Row"
  170. Monday: January 23, 2017 "CF.com"
  171. Saturday: January 21, 2017 "AMRAP 25 minutes"
  172. Friday: Janaury 20, 2017 "Paul Pena"
  173. Wednesday: January 18, 2017 "Back Squat"
  174. Tuesday: January 17, 2017 "Bench Press"
  175. Monday: January 16, 2017 "AMRAP 25 minutes"
  176. Friday: January 13, 2017 "WOD"
  177. Tuesday: January 10, 2017 "Row"
  178. Monday: January 9, 2017 "The 160"
  179. Saturday: January 7, 2017 "Bench Press"
  180. Friday: January 6, 2017 "20 of 20 v2.0"
  181. Wednesday: January 4, 2017 "CrossFit Total"
  182. Tuesday: January 3, 2017 "WOD"
  183. Monday: January 2, 2017 "For Time"
  184. Satruday: December 31, 2016 "Bench Press"
  185. Friday: December 30, 2016 "WOD"
  186. Thursday: December 29, 2016 "WOD"
  187. Friday: December 23, 2016 "WOD"
  188. Thursday: December 22, 2016 "WOD"
  189. Wednesday: December 21, 2016 "WOD"
  190. Tuesday: December 20, 2016 "Bench Press, Triceps, Push-ups"
  191. Monday: December 19, 2016 "Wallballs, Burpees, Run"
  192. Saturday: December 17, 2016 "AMRAP 30 minutes"
  193. Friday: December 16, 2016 "Grizzly Bear"
  194. Tuesday: December 13, 2016 "Press, Push Press, Push Jerk | Row"
  195. Monday: December 12, 2016 "AMRAP 20 minutes"
  196. Saturday: December 10, 2016 "AMRAP 25 minutes"
  197. Friday: December 9, 2016 "Little Bear"
  198. Wednesday: December 7, 2016 "Legs"
  199. Tuesday: December 6, 2016 "3 Rounds + Row"
  200. Monday: December 5, 2016 "AMRAP 20 minutes + Cleans"