MainPic13

"All human beings should be able to perform basic maintenance on themselves."

Kelly Starrett

Main Workout Logo


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

Wednesday: October 18, 2017 "21-15-9"

21-15-9

Pre

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

WOD

21-15-9 reps of:

  • Bench Press (M=95lbs-185lbs, F=65lbs-130lbs)
  • Wallballs
  • Push-ups
  • Wallballs
  • Push-ups

Post

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

Tuesday: October 17, 2017 "21-15-9"

21-15-9

Pre

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

WOD

21-15-9 reps of:

  • Back Squat (M=95lbs-185lbs, F=65lbs-130lbs)
  • Burpees
  • Pulll-ups (Mod=Inverted or Banded)
  • Burpees
  • Pulll--ups

Post

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

Monday: October 16, 2017 "WOD"

WOD

Pre

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

WOD

#1.  Spend about 10 minutes working on:

  • 30 seconds Handstand Wall\ Balance
  • Handstand Walk as far as you can make it within a 30 second window, (you can keep trying if you fall as long as your total time is within 30 seconds)

#2. Strength

  • Push Jerk 5-5-4-4-3-3

#3. 15 minutes for max reps or 4 Rounds, whichever comes 1st.

  • Run 400 meters
  • 10 Clean & Jerk (M=95lbs-135lbs, F=45lbs-95lbs)

Post

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

Friday: October 13, 2017 "The Downs"

The Downs

Pre

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

WOD

10 Rounds of:

  • 5 Burpees
  • 10 Push-ups
  • 15 Squats

After 10 rounds 400 meter Run

Then 10 Rounds of:

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

After 10 Rounds 400 meter Run

Thanks to Kurt Hunt for this one, a WOD he created during his stay in England

Post

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

Wednesday: October 11, 2017 "Running WOD"

Strength Endurance Running WOD

Pre

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

WOD

3 Rounds of:

  • 3x (30-meter max effort sled push or pull sprints [M=185lbs, F=135lbs] with 1 minute rest between sets)
  • 3x (300 meter run with 30 seconds rest between sets)

Rest 3 to 4 minutes between Rounds

Workout Details:  Push or pull sled 30 meters at max effort, rest 1 minute, push or pull sled 30 meters, rest 1 minute, push or pull sled 30 meters, rest 1 minute, run 300 meters, rest 30 secconds, run 300 meters, rest 30 seconds, run 300 meters, rest 3-4 minutes, repeat for a total of 3 Rounds

Workout Pacing:  The 300s should all be at your 1-mile PR pace plus 2sec/100m.  As example, an athlete with a 1-mile PR of 6:40 (or 25sec/100m) should target 27sec/100m for each 300m interval

Running WOD from Chris Hinshaw aerobiccapacity.com

Post

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

Tuesday: October 10, 2017 "Hot Wheels"

Hot Wheels

Pre

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

WOD

As Many Reps & Rounds As Possible in 15 Minutes of:

  • 5 Front Squats (M=95lbs-155lbs, F=65lbs-110lbs)
  • 5 Back Squats (M=95lbs-155lbs, F=65lbs-110lbs)
  • 10 Box Jumps (M=24", F=20")
  • 30 Double Unders (Mod=60 Singles)

Post

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

Monday: October 9, 2017 "Row Row Your Boat v2.0"

Row Row Your Boat v2.0

Pre

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

WOD

 5 Rounds for time

  • 500 Meter C2 Row
  • 20 Push-ups
  • 15 Push Press (M=65lbs-115lbs, F=45lbs-80lbs)

Post

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

Friday: October 6, 2017 "Andy"

Andy

Pre

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

WOD

For time (optional Vest or Pack, M=20lbs, F=14lbs)

  • 25 Thrusters (M=95lbs-115lbs, F=65lbs-80lbs)
  • 50 Box Jumps (M=24", F=20")
  • 75 Deadlifts (M=95lbs-115lbs, F=65lbs-80lbs)
  • 1.5 mile run
  • 75 Deadlifts (same as above)
  • 50 Box Jumps (same as above)
  • 25 Thrusters (same as above)

Hero WOD In Honor of: U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.  Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida

Post

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

Wednesday: October 4, 2017 "Running WOD"

Aerobic Threshold Running WOD

Pre

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

WOD

  • Jog 5 minutes at easy pace
  • Run 4:40 minutes at easy/moderate pace back to starting point
  • Rest 1 minute
  • Jog 5 minutes at easy pace
  • Run 4:20 minutes at a moderate pace back to starting point
  • Rest 1 minute
  • Jog 5 minutes at easy pace
  • Run 4 minutes at moderate/fast pace

Workout Details: Find a flat open road or trail. Jog away from your starting point at an easy pace for 5 minutes. After 5 minutes, turn around and run back to your original starting point at a moderate pace. Your goal time on your first return run is 4:40 minutes. Rest 1 minute. Repeat 5 minutes out/4:20 minutes back, rest 1min. Repeat 5 minutes out/4 minutes back, DONE!!

Running WOD from Chris Hinshaw aerobiccapacity.com

Post

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

Tuesday: October 3, 2017 "WOD"

WOD

Pre

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

WOD

#1.  Spend about 10 minutes working on:

  • 30 seconds Handstand Wall\ Balance
  • Handstand Walk as far as you can make it within a 30 second window, (you can keep trying if you fall as long as your total time is within 30 seconds)

#2.  5 Rounds OR As Many Reps As Possible in 12 minutes (whichever comes 1st) of:

  • 10 Power Cleans (M=95lbs-155lbs, F=65lbs-105lbs)*
  • 10 Bench Press (M=95lbs-155lbs, F=65lbs-105lbs)*

*Base your weight on achieving 5 rounds within 12 minutes.

Post

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

Monday: October 2, 2017 "WOD"

WOD

Pre

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

WOD

5 Rounds of:

  • 5 Front Squats (Clean from the ground not from rack) (M=65lbs-135lbs, F=45lbs-95lbs)
  • 5 Burpees

After the 5 rounds move into

  • 50 Wallballs
  • 200 Double Unders (Mod=50, 75 or 100 DU's or 200 Singles)
  • 50 Wallballs

Then Finish with

5 Rounds of:

  • 5 Front Squats (Clean from the ground) (M=65lbs-135lbs, F=45lbs-95lbs)
  • 5 Burpees

Post

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

Saturday: September 30, 2017 "WOD"

WOD

Pre

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

WOD

For time:

  • 15 Power Cleans (M=95lbs-155lbs, F=65lbs-110lbs)
  • 30 Ring Dips (Mod=Bar Dips, Banded Dips)
  • 12 Power Cleans
  • 24 Ring Dips
  • 9 Power Cleans
  • 18 Ring Dips
  • 6 Power Cleans
  • 12 Ring Dips
  • 3 Power Cleans
  • 6 Ring Dips

Post

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

Friday: September 29, 2017 "SEAL Chief"

SEAL Chief

Pre

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

WOD

5 Rounds of: As Many Rounds & Reps As Possible in 3 minutes per round, Rest 1 minute between each round

  • 3 Thrusters (M=95lb, F=65lbs)
  • 6 Burpees
  • 9 Squats

Post

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

Wednesday: September 27, 2017 "WOD"

WOD

Pre

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

WOD

#1. Every minute on the minute for 10 mins of:

  • Back Squat 3 Reps (about 5% less than 3 rep max)

Rest and Recover

#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

Tuesday: September 26, 2017 "WOD"

WOD

Pre

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

WOD

#1.  Push Press

  • 5 sets of 5 reps (2 minutes rest between sets)

Rest and Recover

#2.  Five sets for max calories/reps of

  • 30 seconds of Rowing (for max calories) or Assault Bike or Bike or Treadmill
  • 30 seconds of Rest
  • 60 seconds of Burpees (for max reps)
  • Rest 2 minutes

Post

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

Monday: September 25, 2017 "The Chief"

The Chief

Pre

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

WOD

#1.  20 minutes to:

  • Build up to a heavy Power Clean

Rest and Recover

#2.  The Chief

5 Rounds of: As Many Rounds & Reps As Possible in 3 minutes per round, Rest 1 minute between each round

  • 3 Power Cleans (M=75lbs-135lb, F=45lbs-95lbs)
  • 6 Push-ups
  • 9 Squats

Post

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

Wednesday: September 6, 2017 "Open WOD 11.5"

Open WOD 11.5

Pre

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

WOD

As Many Reps As Possible in 20 Minutes.

  • 5 Power Cleans (M=65lbs-145lbs, F=35lbs-100lbs)
  • 10 Toes to Bar (Mod=Knees to Elbows or High Knee Raise with 3 Sec hold)
  • 15 Wallballs

Post

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

Tuesday: September 5, 2017 "Just Get It Done"

Just Get It Done

Pre

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

WOD

#1. 3 Rounds for time of:

  • 25 Kettlebell Swings (M=40lbs-55lbs, F=20lbs-35bs)
  • 25 Thrusters (M=65lbs-95lbs, F=45lbs-65lbs)

#2. Handstand Balance work for 5-10 minutes

  • Use a wall to balance, then try to come off the wall and hold a balance.

Post

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

Wednesday: August 30, 2017 "Power Clean | WOD"

Power Clean | WOD

Pre

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

WOD

#1. 20 minutes max of:

  • Work up to a heavy Power Clean

Rest and recover between #1 & #2 as needed

#2. 3 Rounds for time of:

  • 15 Hang Power Clean (M=95lbs-135lbs, F=65lbs-95lbs)
  • 15 Burpees

Post

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

Tuesday: August 29, 2017 "Karen | Annie"

Karen | Annie

Pre

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

WOD

#1. Karen (for time)

  • 150 Wallballs

Rest and recover as needed before Annie

#2. 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: August 28, 2017 "Running WOD"

Aerobic Threshold Running WOD

Pre

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

WOD

30 minute easy run at "conversational" pace, break it down like this:

  • 0-5 minutes: Warm-up
  • 5-25 minutes: Every minute on the minute 10 second max effort, back to easy pace for the remaining 50 seconds (total of 20 sprints)
  • 25-30 minutes: Cool-Down

Running WOD from Chris Hinshaw aerobiccapacity.com

Post

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

Friday: August 25, 2017 "Rahoi"

Rahoi

Pre

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

WOD

As Many Rounds As Possible in 12 minutes of:

  • 12 Box Jumps (M=24", F=20")
  • 6 Thrusters (M=95lbs, F=65lbs)
  • 6 Bar-facing Burpees*

*Bar Facing Burpees=Perform your Burpee as usual but instead of jumping up to finish the burpee, jump over the bar.  Make sure you are facing the bar at the beginning of the motion and when you jump over the bar try to turn in the air to anticipate performing the next Burpee facing the bar. 

Hero WOD In Honor of: U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia.

Post

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

Wednesday: August 23, 2017 "WOD"

WOD

Pre

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

WOD

#1. Back Squat

  • 2-2-2-2-2 (5 sets of 2 reps)

#2. 5 Rounds for Overall Time:

  • 20 Wallballs
  • 10 Toes to Bar or 10 Knees to Elbows or 10 High Knee Hangs with 3 sec hold
  • 5 Hang Power Snatch (M=65lbs-135lbs, F=45lbs-95lbs)
  • Rest 2 minutes

#3. Not for time

  • 4 sets of 50 Flutter Kicks (2 count), 10 Sit-ups with Weight

Post

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

Tuesday: August 22, 2017 "Running WOD"

Lactate Threshold Running WOD

Pre

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

WOD

3 sets of:

  • 4x400 meters with 50 seconds rest between reps & 4 minutes rest between sets (so 400 meter run, rest 50 secs, 4 times, after the 4th run rest 4 minutes and repeat for a total of 3 sets)

Workout Pacing: Pick a moderate pace that is about 2.5 to 3.5sec/100 meter slower than your 1 mile PR pace. As example, an athlete with a 1 mile PR time of 6 minutes (or 22.5sec/100m) would have a target 400 meter time between 1:40-1:44 (or 25-26sec/100m).

Running WOD from Chris Hinshaw aerobiccapacity.com

Post

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

Monday: August 21, 2017 "WOD"

WOD

Pre

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

WOD

#1. 20 minutes max time to work up to a heavy Clean & Jerk (star at 50% of max and work up)

#2. As many Reps in 8 minutes of:

  • 4 Ground to Overhead (M=95lbs-185lbs, F=65lbs-125lbs)
  • 8 Pull-ups (Mod=Banded or Challenging Inverted)

#3. Not for time

  • 4 sets of 50 Flutter Kicks (2 count), 10 Sit-ups with Weight

Post

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

Friday: August 18, 2017 "Park Stairs"

WOD

Pre

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

WOD

30 minute or 45 minutes or 1 hour (you choose) max reps of:

  • Run the Park Stairs from the bottom to the top (bigger and smaller stairs)
  • 5 OR 10 Burpees
  • Easy back down to the bottom
  • Run the Park Stairs from the bottom to the top (bigger and smaller stairs)
  • 10 OR 20 Burpees
  • Easy back down to the bottom
  • Run the Park Stairs from the bottom to the top (bigger and smaller stairs)
  • 15 OR 30 Burpees
  • Easy back down to the bottom

Keep this pattern up of adding either 5 OR 10 more burpees each time you get to the top.  Pick the number of burpees each time based on your burpee ability and or how many stairs you wish to complete in the time frame you choose.

Sub Park Stairs for a 600 to 800 meter run

Post

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

Wednesday: August 16, 2017 "WOD"

WOD

Pre

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

WOD

For Time:

  • 20 Deadlift
  • 20 Bench Press
  • 20 Back Squat

Increase weight by M=5lbs or 10lbs Total, F=5lbs or 10lbs Total

  • 20 Deadlift
  • 20 Bench Press
  • 20 Back Squat

Increase weight by M=5lbs or 10lbs Total, F=5lbs or 10lbs Total

  • 15 Deadlift
  • 15 Bench Press
  • 15 Back Squat

Increase weight by M=5lbs or 10lbs Total, F=5lbs or 10lbs Total

  • 15 Deadlift
  • 15 Bench Press
  • 15 Back Squat

Increase weight by M=5lbs or 10lbs Total, F=5lbs or 10lbs Total

  • 10 Deadlift
  • 10 Bench Press
  • 10 Back Squat

Increase weight by M=5lbs or 10lbs Total, F=5lbs or 10lbs Total

  • 10 Deadlift
  • 10 Bench Press
  • 10 Back Squat

Starting Weight: M=65lbs-155lbs, F=45lbs-110lbs

Post

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

Tuesday: August 15, 2017 "Open WOD 11.1/14.1"

Open WOD 11.1/14.1

Pre

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

WOD

#1. 10 minutes to:

  • Work up to a heavy Power Snatch + Hang Power Snatch (so PS then HPS as an unbroken set)

#2. Open WOD 11.1/14.1 - As Many Reps As Possible in 10 Minutes:

  • 30 Double Unders (Mod=60 Singles)
  • 15 Ground to Overhead (Power Snatch or Clean & Jerk, can interchange at any time) (M=75lbs, F=55lbs)

Post

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

Monday: August 14, 2017 "WOD"

WOD

Pre

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

WOD

#1. 4 Rounds of (not timed):

  • 10 Front Squats (use a challenging weight that you will not fail at)
  • Rest 30 seconds
  • 8 Strict Pull-ups (Use weight if 8 reps is not challenging, Mod=banded or inverted)
  • Rest 30 seconds
  • 10 Strict Knees to Elbows (Mod=high knee raise with 3 sec hold)
  • Rest 30 seconds

#2. As many Reps in 10 minutes of:

  • 6 Dumbbell Thrusters (use a challenging weight)
  • 12 Box Jumps (M=24", F=20")

#3. Not for time

  • 4 sets of 50 Flutter Kicks (2 count)

Post

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

Friday: August 11, 2017 "8 Rds or 40 min AMRAP"

8 Rds or 40 min AMRAP

Pre

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

WOD

8 Rounds Or As Many Rounds As Possible in 40 Minutes (Whichever comes 1st) of:

  • 20 Wallballs
  • 10 Kettlebell Swings (M=40lb-55lb, F=25lb-35lb)
  • 20 Squats
  • Run 200 meters with Medball

Post

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

Wednesday: August 9, 2017 "Open WOD 11.2"

Open WOD 11.2

Pre

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

WOD

As Many Rounds As Possible in 15 Minutes of:

  • 9 Deadlift (M=95lbs-155lbs, F=65lbs-100lbs)
  • 12 CrossFit Push-ups (in the bottom position for each push-up lift hands up off the floor then back down before pushing up again)
  • 15 Box Jumps (M=24", F=20")

Post

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

Tuesday: August 8, 2017 "Gwen"

Gwen

Pre

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

WOD

  • 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.

Post

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

Monday: August 7, 2017 "2017 Games Inspired 1"

2017 Games Inspired 1

Pre

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

WOD

#1.  For Time:

1st 5-8-13 of:

  • Handstand Push-ups (Mod=Change depth of the HSPU or double the number [10-16-26] for Depth Push-ups on 25lb metal plates, 1 on each side)
  • Deadlift (M=135lbs-205lbs, F=95lbs-140lbs)

After the 5-8-13

  • 100 meter Walking Lunges holding a 20lb, 35lb, or 45lb Bar Overhead

Rest 5 minutes

#2.  4 Rounds for max OH Squat Reps

2 minutes of* (Rest 1 minute between rounds):

  • 10 Burpees
  • 100 meter Sprint
  • Max Reps OH Squat (M=45lbs-95lbs, F-20lbs-65lbs)

*if you are unable to make it to the OH Squats during the 1st round, cut down the number of burpees

Post

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

Friday: August 4, 2017 "WOD"

WOD

Pre

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

WOD

#1. For Time:

  • 1 Mile Run

Then 15 Rounds or 12 minutes, whichever comes 1st of:

  • 5 Pull-ups (Banded or Inverted or Jumping)
  • 10 Push-ups
  • 15 Squats

After the that finish with

  • 1 Mile Run

#2. Not for time

  • 4 sets of 50 Flutter Kicks (2 count0

 

Post

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

Wednesday: August 2, 2017 "WOD"

WOD

Pre

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

WOD

#1. Every Minute on the Minute for 8 Minutes of:

  • 5 Deadlift

#2. As Many Rounds As Possible in 4 minutes of:

  • 15 Kettlebell Swing (M=45lb-55lb, F=25lb-35lb)
  • 10 Pull-ups (Mod=Banded or Inverted)

Rest 4 minutes

As Many Rounds As Possible in 4 minutes of:

  • 10 Box Jumps (M=24", F=20")
  • 5 Cleans (M=95lbs-135lbs, F=65lbs-95lbs)

#3. Not for time

  • 5 Sets of 25 Sit-ups

Post

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

Tuesday: August 1, 2017 "Bench | AMRAP 30 mins"

WOD

Pre

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

WOD

#1. Every Minute on the Minute for 8 Minutes of:

  • 5 Bench Press

#2. As Many Rounds As Possible in 30 minutes of:

  • 400 meter Run
  • 15 Burpees
  • 30 Double Unders

Post

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

Monday: July 31, 2017 "WOD"

WOD

Pre

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

WOD

#1. 3 Sets of:

  • Bulgarian Split Squats 8 Reps (each side)
  • Rest 90 seconds
  • Standing Bar Press 8 reps
  • Rest 90 seconds

#2. Every minute on the minute for 8 minutes of:

  • 5 Clean and Jerk (M=65lbs-135lbs, F=45lbs-95lbs)

#3. Not for time

  • 4 sets of 50 Flutter Kicks (2 count0

Post

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

Friday: July 28, 2017 "WOD"

WOD

Pre

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

WOD

5 Rounds of:

  • 1 minute max reps of Thruster (M=65lbs-95lbs, F=45lbs-65lbs)
  • 30 seconds rest
  • 1 minute max reps of Pull-ups (Mod=Banded or Inverted)
  • 30 seconds rest
  • 1 minute max reps of Box Jumps (M=20", F=16")
  • 30 seconds rest

5 rounds, max reps in a minute for each exercise, then 30 seconds rest. Keep a running count for each round
Example: Perform 1 minute of max thrusters, 30 seconds rest, then 1 minute of max pull-up, 30 seconds rest, then 1 minute of max box jumps, 30 seconds rest, repeat 4 more times for a total of 5 rounds.

Post

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


Wednesday: July 26, 2017 "Legs"

Legs

Pre

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

WOD

#1.  Warm-up with 2 sets of 5 reps Back Squat with a triple bounce at the bottom (m=95lbs, F=65lbs)

  • Back Squat 5 sets of 2 reps

#2.  Bulgarian Split Squat

  • 2 sets of 6-8 reps

#3.  Single Arm Dumbbell Overhead Squat

  • 2 sets of 6-8 reps (each side)

#4.  Toes through Rings

  • 2 sets of 20 reps

Post

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


Tuesday: July 25, 2017 "SEAL Grinder PT"

SEAL Grinder PT

Pre

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

WOD

1 to 3 rounds of (Optional Vest or Ruck M=20lbs, F=14lbs):

  • Start at the bottom of a hill - hike up 400 meters (if no hill then just run/walk a 400 each time)
  • 25 Push-ups
  • Back down 400 meters to the bottom
  • 25 Push-ups
  • Hike up 400 meters
  • 25 Burpees
  • Back down 400 meters to the bottom
  • 25 Burpees
  • Hike up 400 meters
  • 25 Squats
  • Back down 400 meters to the bottom
  • 25 Squats
  • Hike up 400 meters
  • 25 Flutter Kicks (4 count)
  • Back down 400 meters to the bottom
  • 25 Flutter Kicks (4 count)

SEALGrinderPT.com

Post

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


Monday: July 24, 2017 "WOD"

Blake

Pre

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

WOD

#1.  Bench Press

  • 3-3-3-3-3-3 (6 sets of 3 reps) Progressive build - 15lb difference between set 1 and set 6

#2.  For Time:

  • 100 Double Unders (Mod 50 DU's or 200 Singles)
  • 21 Push Press
  • 21 Front Squat
  • 100 Double Unders (Mod 50 DU's or 200 Singles)
  • 15 Push Press
  • 15 Front Squat
  • 100 Double Unders (Mod 50 DU's or 200 Singles)
  • 9 Push Press
  • 9 Front Squat

Weight for Push Press and Front Squat (M=95lbs-115lbs, F=65lbs-80lbs) - Rx'ed is the same for both but adjust as needed

Post

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


Friday: July 21, 2017 "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: July 19, 2017 "AMRAP 10 mins"

WOD

Pre

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

WOD

#1.  10 Minutes for max reps completed:

  • 1 Deadlift, 1 Hang Power Clean, 1 Front Squat, 1 Shoulder to Overhead, 1 Back Squat (M=95lbs-155lbs, F=45lbs-110lbs)

#2.  5 Rounds of (not timed)

  • 10 Hip Extensions
  • 10 Knees to Elbows or High Knee Raises 

Post

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


Tuesday: July 18, 2017 "WOD"

WOD

Pre

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

WOD

5 minutes of - No vest

  • 5 Pull-ups (MOD=Banded OR Jumping Chest to Bar OR Inverted)
  • 10 Push-ups

Rest 1 minute

5 minutes of - With a Vest (M=20lbs, F=14lbs)

  • 5 Pull-ups (MOD=Banded OR Jumping Chest to Bar OR Inverted)
  • 10 Push-ups

Rest 1 minute

5 minutes of - No vest

  • 5 Pull-ups (MOD=Banded OR Jumping Chest to Bar OR Inverted)
  • 10 Push-ups

Rest 1 minute

5 minutes for max Sit-ups

Post

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


Monday: July 17, 2017 "WOD"

WOD

Pre

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

WOD

#1.  Standing Dumbbell (use a bar if you have to) Press

  • 12-12-12-12

#2.  5 Rounds of:

  • 400 meter Run
  • 7 Push Press
  • 14 Back Squat

Weight: M=65lbs-135lbs, F=45lbs-95lbs

#3.  5 Sets of

  • 50 Flutter Kicks (2 count)

Post

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


Friday: July 14, 2017 "50-35-20"

50-35-20

Pre

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

WOD

For Overall Time:

  • 800 meter Run

Then 50-35-20 reps of the following

  • Wallballs
  • Push-ups
  • Jumping Squats
  • Double Unders (Mod=100-70-40 Singles)

After you have completed all reps

  • 800 meter Run

Post

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


Wednesday: July 12, 2017 "WOD"

WOD

Pre

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

WOD

#1.  Every minute on the minute for 10 minutes (10 Rounds on the minute)

  • 1 Squat Snatch
  • 3 Overhead Squats

Weight: use a challenging weight based on getting all 3 reps of Overhead Squats for all 10 rounds

#2.  Pull-ups - 5 Rounds for max reps Kipping/Butterfly (Mod=use bands)

  • 5 Strict Pull-ups (or as close as you can get to 5)
  • Max Reps Kipping / Butterfly Pull-ups
  • Rest 1 minute

#3.  Standing Press, Push Press, Push Jerk - Every minute on the minute for 5 minutes (5 Rounds on the minute)

  • 1 Press
  • 2 Push Press
  • 3 Push Jerk

Weight: use a challenging weight based on getting all exercise reps unbroken for all 5 rounds, the press should not be so challenging that you are struggling to finish the rep.

Post

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


Tuesday: July 11, 2017 "Pick a version"

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


Monday: July 10, 2017 "Dallas 5"

WOD

Pre

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

Dallas 5

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: July 7, 2017 "Tiff"

Hero WOD Tiff

Pre

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

Tiff

On a 25-minute clock,

  • Run 1.5 miles (Mod=1 mile but clock goes to 20 minutes)

Then perform as many rounds as possible of:

  • 11 Chest-to-Bar Pull-ups (Mod=Chin over OR Jumping Chest to Bar)
  • 7 Hang Squat Cleans (M=95lbs-155lbs, F=45lbs-110lbs)
  • 7 Push Presses (M=95lbs-155lbs, F=45lbs-110lbs)

Hero WOD in Honor of:  United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.  In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Post

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


Wednesday: July 5, 2017 "WOD"

WOD

Pre

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

WOD

#1.  Deadlift Or T-Bar Row

  • 15 minutes to work up to a Heavy Lift (be aware of position - technically not a max effort)

#2.  10 minutes for max Wallballs

  • 20 Wallballs
  • Rest 1 minute

#3.  10 minutes for max Kettlebell Swings

  • 20 Kettlebell Swings (M=40lbs-55lbs, F=20lbs-35lbs)
  • Rest 1 minute

Rest as needed between each number

Post

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


Tuesday: July 4, 2017 "Pick a Version"

Pick a Version

Pre

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

WOD

Pick 1 of the Versions of Barbara

Version #1 - Barbara - 5 Rounds (3 minutes rest between each round)

  • 20 Pull-ups or 10 Jumping Pull-ups
  • 30 Push-ups
  • 40 Sit-ups (unanchored)
  • 50 Squats

Version #2 - Broken Barbara - 10 Rounds of (no rest after each round):

  • 10 Pull-ups or 10 Jumping Pull-ups
  • 15 Push-ups
  • 20 Sit-ups (unanchored)
  • 25 Squats

Post

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


Monday: July 3, 2017 "OH DB Squat | Lunges"

OH DB Squat | Lunges

Pre

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

WOD

#1.  Overhead Squat - use a Single Arm with Kettlebell or Dumbbell (use a weight that will challenge you for the rep range and a higher weight then last week)

  • 8-8-8-8-8 (4 holding with 1 arm, 4 holding with the other)

#2.   For Time (this can be done on a track OR 100 out 100 back)

  • Run 200 meters
  • Walking lung 200 meters
  • Run Backwards 200 meters
  • Walking lung 200 meters
  • Run 200 meters

#3.   Finishing

  • Hanging L-Hold (off bar) for a total of 1 minute while performing small Flutter Kicks.  This is for a total time of movement.  Which means you only get credit towards the total time when you are actually moving, rest does not count.
  • 20 Toes to Bar OR Knees to Elbows OR High Knee Raises

Post

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


Friday: June 30, 2017 "CF.com WOD"

CrossFit.com WOD

Pre

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

WOD

Complete as many rounds as possible in 12 minutes of:

  • 9 Deadlifts with Dumbbells (M=50lb-60lb, F=30lb-40lb)
  • 6 Burpees
  • 3 Power Cleans (same as Deadlift-adjust as needed)

Post

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


Wednesday: June 28, 2017 "WOD"

WOD

Pre

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

WOD

#1. Run & DU's (or Singles)

  • 400 meter Run
  • 100 Double Unders (Mod=same number for Singles or about 1/2 the number if working on DU's)
  • 200 meter Run
  • 50 Double Unders (Mod=same number for Singles or about 1/2 the number if working on DU's)
  • 100 meter Run
  • 25 Double Unders (Mod=same number for Singles or 12 DU's)
  • 100 meter Run
  • 50 Double Unders (Mod=same number for Singles or 1/2 the number if working on DU's)
  • 200 meter Run
  • 100 Double Unders (Mod=same number for Singles or 1/2 the number if working on DU's)
  • 400 meter Run

#2.  Pull-ups (Strict) or Inverted Pull-ups

  • 10 Rounds of: 20 secs max reps, 40 seconds rest

#3.  On a Decline Bench

  • 20 Sit-ups holding a 45lb, 35lb or 20lb Bar with arms straight pushing the bar up towards the ceiling

Post

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


Tuesday: June 27, 2017 "AMRAP 12 mins"

AMRAP 12 mins

Pre

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

WOD

#1.  5 Rounds OR As Many Reps As Possible in 12 minutes (whichever comes 1st) of:

  • 10 Power Cleans (M=95lbs-155lbs, F=65lbs-105lbs)
  • 10 Bench Press (M=95lbs-155lbs, F=65lbs-105lbs)

Base your weight on achieving 5 rounds within 12 minutes.

#2.  Handstand Walking or Wall Walking or Working on Balance

Post

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


Monday: June 26, 2017 "Overhead Squat | 5 Rounds"

Overhead Squat | 5 Rounds

Pre

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

WOD

#1.  Overhead Squat - use a Single Arm with Kettlebell or Dumbbell (use a weight that will challenge you for the rep range)

  • 12-12-12-12-12 (6 holding with 1 arm, 6 holding with the other)

#2.  5 Rounds of:

  • 10 Knees to Elbows or High Knee Raises
  • 20 Steps Walking Lunges

Post

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


Saturday: June 24, 2017 "Bench Press | 5 Rounds"

Bench Press | 5 Rounds

Pre

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

WOD

#1.  Bench Press

  • 10-10-10-10

#2.  5 Rounds of:

  • 10 Box Jumps (M=24", F=20")
  • Burpees with a Push-up Ladder 1 to 5 to 1 (9 Burpees, 25 Push-ups total)

Burpees with a Push-up Ladder (1 to 5 to 1) = 1 Burpee, doing 1 push-up at the bottom (like normal) come back up and jump. Then 1 Burpee, but now do 2 push-ups at the bottom, come up and jump. Then 1 Burpee, but now do 3 push-ups at the bottom . . Keep this up to 5 and then back down to 1.

Post

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


Friday: June 23, 2017 "5 Rounds"

5 Rounds

Pre

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

WOD

5 Rounds of:

  • 30 Double Unders (Mod=60 Singles or 15 DU's if just learning)
  • 15 Pull-ups
  • 200 meter Run
  • 5 Squat Clean (M=95lbs-155lbs, F=65lbs-110lbs)
  • 200 meter Run

Post

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


Wednesday: June 21, 2017 "5 Rounds"

5 Rounds

Pre

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

WOD

#1. 5 Rounds of (not for time):

  • 20 Squats
  • 20 Steps Standing Lunges (10 each side)
  • 10 Jumping Squats
  • Rest 30 seconds

#2. Double Unders or Singles

  • 5 Rounds of (not timed) 50 Reps (each round as unbroken as possible), Rest 30 seconds.  Adjust the Double Unders to 20 or 25 if just learing.

#3.  25 Reps of: Lying on your Back while holding arms straight a 45lb, 35lb, or 20lb bar.  With straight legs bring your feet/shins to the middle of the bar with a hip raise and down, then to the right with a hip raise and down, then to the left with a hip raise and down. This equals 1 rep.

Post

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

Tuesday: June 20, 2017 "3 Rounds"

3 Rounds

Pre

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

WOD

3 Rounds of:

  • 20 Calorie Assault Bike
  • 30 Calorie Row
  • 40 Wallballs
  • 600 meter Run

Post

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

Monday: June 19, 2017 "Bench Press"

Saturday WOD

Pre

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

WOD

#1.  Bench Press

  • 3-6-3-6-3

#2.  For Overall time

  • 75 Push-ups
  • Rest 2 minutes
  • 50 Push-ups
  • Rest 2 minutes
  • 25 Push-ups

#3.  Pick 1 Triceps Exercise

  • 14-12-10-8

#4.  On a Decline Bench

  • 25 Sit-ups holding a 45lb, 35lb or 20lb Bar with arms straight pushing the bar up towards the ceiling

Post

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

Saturday: June 17, 2017 "Saturday WOD"

Saturday WOD

Pre

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

WOD

#1.  Every minute on the minute for 10 minutes

  • 2 Back Squats
  • 2 Front Squats

M=95lbs-135lbs, F=65lbs-95lbs.  after the 1st minute go up by a total of 5lbs or 10lbs each minute after that (Example: Starting at 135lbs going up by 5lbs - 1st min 135lbs, 2nd min 140lbs, 3rd min 145lbs, 4th min 150lbs, 6th min 155lbs . . . . . and so on)

#2.  Every minute on the minute for 10 minutes

  • 2 to 5 Handstand Push-ups
  • 10 Squats

#3.  3 Rounds of:

  • 30 Double Unders (60 Singles)
  • 20 Sit-ups
  • 10 Toes to Bar or max height Knee Lifts

Rest as needed between each number

Post

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

Friday: June 16, 2017 "The Nate Hill"

The Nate Hill

Pre

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

WOD

Max time limit is 1 hour - either complete for time (under an hour) OR if you reach an hour for as many burpee reps as possible in that time frame

  • 100 Burpees
  • 1 mile Run
  • 100 Burpees
  • 1 mile Run
  • 100 Burpees

Post

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

Wednesday: June 14, 2017 "30 min AMRAP"

30 minute AMRAP

Pre

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

WOD

30 minutes max calories

  • 10 Calories Assault Bike
  • 10 Calories Row
  • Rest 2 minutes

Post

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

Tuesday: June 13, 2017 "Bench Press"

Bench Press

Pre

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

WOD

#1.  Bench Press

#2.  Max reps Push-ups

  • 6 rounds of: 1 minute max reps, 1 minute rest

#3.  Pick 2 Triceps Exercises

  • 10-8-6-6 (for each)

Post

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

Monday: June 12, 2017 "The 160"

The 160

Pre

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

WOD

4 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
  • 400 meter Run

You can perform this workout in teh following manner:

#1.  Constant weight for all 4 rounds (M=65lbs-95lbs, F=45lbs-65lbs)

#2.  Varied, changing weight each round 1st round/2nd round/3rd round/4th round

(M=95lbs/115lbs/135lbs/155lbs, or 75lbs/95lbs/115lbs/135lbs, or 65lbs/80lbs/95lbs/115lbs.  F=65lbs/80lbs/95lbs/115lbs, or 65lbs/75lbs/85lbs/95lbs, or 55lbs/65lbs/75lbs/85lbs, or 45lbs/55lbs/65lbs/75lbs, or 45lbs/50lbs/55lbs/60lbs)

Post

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

Saturday: June 10, 2017 "WOD"

WOD

Pre

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

WOD

#1.  6 sets of a 100 meter Run with 1:30 rest

#2.  Max Reps Strict Pull-ups

  • 1st Set - No weight
  • 2nd Set - Add either 2.5lbs, 5lbs, 10lbs, or 15lbs
  • 3rd Set - Add more weight based on the amount you picked for the 2nd set (so if you picked 10lbs you would be up to 20lbs now)
  • 4th set and each set after - keep adding weight each set based on the amount you started with in the 2nd set until you can not lift the amount of weight you have built up to

If you can not perform Pull-ups - Same concept but start on Lateral Pull-down, begin the 1st set at something you know you can achieve 12 reps at.  Then go up by either 5 or 10lbs each set until you 1. max out the stack, or 2. Fail at performing a rep

#3.  Dumbbell Row 3 sets of 6 reps

#4.  Man Makers* (M=30lbs-40lbs, F=20lbs-30lbs) 6 sets of 5 reps, max rest 1 minute between each set

*Man Maker = Start in a standing position. With Dumbbells in hand squat down and set the dumbbells in front of your feet, kick out to a push-up position, do a push-up, while in the plank position row the Left dumbbell up, set the dumbbell back down, do a push-up, while in the plank position row the Right dumbbell up, set the dumbbell back down, jump back to a squat position, squat clean and press dumbbells - That is 1 Man Maker

#5.  Flight Simulator- Unbroken Double Unders - 10 minutes max time limit to complete

  • 10-20-30-40-50-40-30-20-10

You must complete the number you are on before moving on to the next number.  You must also stop after completing a number before starting a new one.  If you do not complete all the numbers before the time limit of 10 minutes is reached then record the last number you completed prior to failing (indicating going up or down)

Post

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

Friday: June 9, 2017 "Body Armor (no vest)"

Body Armor (no vest)

Pre

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

WOD

2 to 4 Rounds of (no vest):

  • 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

Wednesday: June 7, 2017 "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.  Grace (for time)

  • 30 Clean & Jerk (M=95lbs-135lbs, F=65lbs-95lbs)

Rest 5 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

Tuesday: June 6, 2017 "30 min AMRAP"

30 minute AMRAP

Pre

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

WOD

#1.  30 minutes max calories

  • 30 Calories Assault Bike
  • 30 Calories Row
  • Rest 3 minutes

#3.  Spend time on a Handstand Skill (walking, balance, etc.)

Post

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

Monday: June 5, 2017 "Bench Press"

Bench Press

Pre

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

WOD

#1.  Bench Press

  • 5-10-5-10-5

#2.  10 minutes max reps Push-ups

  • Top of every minute perform 5 Toes to Bar or Knees to Elbow or Knee Raises (knees above hips)

#3.  Pick 2 Triceps Exercises

  • 12-10-8-8 (for each)

Post

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

Saturday: June 3, 2017 "Catalyst W4D6 Final Day | WOD"

Catalyst Cycle (Week 4 - Day 6) Final Day | WOD

Pre

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

WOD

Follow the Catalyst Program for the next 4 weeks or the Normal Programing (depending on how you feel and the type of programing for the Normal WOD, then Both).  Click HERE for an Excel file to plug all your 1 rep max numbers in and have the % for each lift automatically calculated.


Catalyst Strength Cycle (Week 4 - Day 6)

  • Back Squat - Test Max
  • Snatch - Heavy Single
  • Clean & Jerk - Heavy Single

Don't expect snatch and clean & jerk PRs today. Do what you can, and if you don't break 80%, throw in a few more singles between 70-80%.

Catalyst Athletics Website / Workouts / Cycles / 4-Week Leg Strength Block 1


Normal Programming

Overall Time of:

5 Rounds of:

  • 5 Front Squats (Clean from the ground) (M=95lbs-155lbs, F=65lbs-110lbs)
  • 10 Burpees

After the 5 rounds move into

  • 75 Double Unders
  • 75 Wallballs
  • 75 Double Unders

Then Finish with

5 Rounds of:

  • 5 Front Squats (Clean from the ground) (M=95lbs-155lbs, F=65lbs-110lbs)
  • 10 Burpees

Post

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

Friday: June 2, 2017 "Catalyst W4D5 | Progressive Roney"

Catalyst Cycle (Week 4 - Day 5) | Progressive Roney

Pre

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

WOD

Follow the Catalyst Program for the next 4 weeks or the Normal Programing (depending on how you feel and the type of programing for the Normal WOD, then Both).  Click HERE for an Excel file to plug all your 1 rep max numbers in and have the % for each lift automatically calculated.


Catalyst Strength Cycle (Week 4 - Day 5)

Rest Day or Normal Programming

Catalyst Athletics Website / Workouts / Cycles / 4-Week Leg Strength Block 1


Normal Programming - Hero WOD Progressive "Roney"

4 Rounds of:

  • Run 200 meters
  • 11 reps of Thrusters (M=95lbs, F=65lbs)
  • Run 200 meters
  • 11 reps of Push Press (M=135lbs, F=80lbs)
  • Run 200 meters
  • 11 reps of Bench Press (M=155lbs, F=95lbs)

Progressive means the weight will change (increase) for each movement:  Rx'ed is Thrusters/Push Press/Bench Press (M=95lbs/135lbs/155lbs, F=65lbs/80lbs/95lbs)  But adjust weight based on ability, just go up in weight for each movement.  Alternative weight examples (M=95lbs/115lbs/135lbs, M=75lbs/85lbs/95lbs, F=55lbs/65lbs/75lbs, F=45lbs/55lbs/65lbs)

Hero WOD in Honor of: Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh.

Post

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

Thursday: June 1, 2017 "Catalyst W4D4"

Catalyst Cycle (Week 4 - Day 4)

Pre

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

WOD

Follow the Catalyst Program for the next 4 weeks or the Normal Programing (depending on how you feel and the type of programing for the Normal WOD, then Both).  Click HERE for an Excel file to plug all your 1 rep max numbers in and have the % for each lift automatically calculated.


Catalyst Strength Cycle (Week 4 - Day 4)

  • Hang Power Snatch 60% - 5 sets of 1 reps
  • Hang Power Clean & Power Jerk 60% - 5 sets of 1 reps
  • Box Jump 3 sets of 3 reps

3 Rounds of:

  • 15 Pull-ups
  • 10 1-arm Kettlebell Press per arm

Catalyst Athletics Website / Workouts / Cycles / 4-Week Leg Strength Block 1


Normal Programming

Spend 30 minutes improving a Skill Movement

Post

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

Wednesday: May 31, 2017 "Catalyst W4D3 | 30 min AMRAP"

Catalyst Cycle (Week 4 - Day 3) | WOD

Pre

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

WOD

Follow the Catalyst Program for the next 4 weeks or the Normal Programing (depending on how you feel and the type of programing for the Normal WOD, then Both).  Click HERE for an Excel file to plug all your 1 rep max numbers in and have the % for each lift automatically calculated.


Catalyst Strength Cycle (Week 4 - Day 3)

  • Snatch 60% - 5 sets of 1 reps
  • Clean & Jerk 60% - 5 sets of 1 reps
  • Back Squat 40% - 3 sets of 2 reps (focus on acceleration up)
  • Squat Jump 3 sets of 3 reps

Catalyst Athletics Website / Workouts / Cycles / 4-Week Leg Strength Block 1


Normal Programming

30 minutes max calories

  • 15 Calories Assault Bike
  • 15 Calories Row
  • 400 meter Run

Post

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

Tuesday: May 30, 2017 "Catalyst W4D2 | WOD"

Catalyst Cycle (Week 4 - Day 2) | WOD

Pre

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

WOD

Follow the Catalyst Program for the next 4 weeks or the Normal Programing (depending on how you feel and the type of programing for the Normal WOD, then Both).  Click HERE for an Excel file to plug all your 1 rep max numbers in and have the % for each lift automatically calculated.


Catalyst Strength Cycle (Week 4 - Day 2)

  • Power Snatch 60% - 4 sets of 1 reps, 70% - 3 sets of 1 reps
  • Power Clean & Power Jerk 60% - 4 sets of 1 reps, 70% - 3 sets of 1 reps
  • Squat Jump - 3 sets of 3 reps

After Strength Perform 3 Rounds of:

  • 10 Dumbbell Row (each side)
  • 10 1-arm Dumbbell Bench Press (each side)

Catalyst Athletics Website / Workouts / Cycles / 4-Week Leg Strength Block 1


Normal Programming

#1.  Max Reps

  • 1 Minute max reps Squat Clean (M=65lbs-95lbs, F=45lbs-65lbs)
  • 1 Minute Rest
  • 2 Minutes max reps Squat Clean (M=80lbs-135lbs, F=55lbs-95lbs)
  • 2 Minutes Rest
  • 3 Minutes max reps Squat Clean (M=95lbs-155lbs, F=65lbs-110lbs)

Rest and Recover

#2.  5 Minutes for max distance Walking on your Hands

Rest and Recover

#3.  5 Minutes for max reps of Wallclimbs

Post

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

Monday: May 29, 2017 "Catalyst W4D1 | Murph"

Catalyst Cycle (Week 4 - Day 1) | Murph

Pre

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

WOD

Follow the Catalyst Program for the next 4 weeks or the Normal Programing (depending on how you feel and the type of programing for the Normal WOD, then Both).  Click HERE for an Excel file to plug all your 1 rep max numbers in and have the % for each lift automatically calculated.


Catalyst Strength Cycle (Week 4 - Day 1)

  • Snatch 60% - 5 sets of 2 reps
  • Clean & Jerk 60% - 5 sets of 1 reps
  • Back Squat 50% - 3 sets of 2 reps (focus on acceleration up)

Catalyst Athletics Website / Workouts / Cycles / 4-Week Leg Strength Block 1


Normal Programming

Murph

Optional: Wear a 20lb Vest for the runs or the whole WOD

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 Mile Run

You can partition the pull-ups, push-ups, and squats as needed or any order.  You can also (and the way Micheal Murphy did it) perform each exercise straight through. Start and finish with a mile run.

Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL posthumously awarded the United States military''s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first person to be awarded the medal for actions in Afghanistan; and the first member of the U.S. Navy to receive the award since the Vietnam War. Michael Murphy was born and raised in New York and after graduating from High school he went to Penn State, graduating with honors and dual degrees in both political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. Murphy was sent on several missions while participating in the Global War on Terrorism but was killed on June 28, 2005 after his squad was ambushed and surrounded by Taliban force numbering 200 in Asadabad, Afghanistan.

Lt. Michael P. Murphy

Michael Murphy

Post

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

Saturday: May 27, 2017 "Catalyst W3D6 | WOD"

Catalyst Cycle (Week 3 - Day 6) | WOD

Pre

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

WOD

Follow the Catalyst Program for the next 4 weeks or the Normal Programing (depending on how you feel and the type of programing for the Normal WOD, then Both).  Click HERE for an Excel file to plug all your 1 rep max numbers in and have the % for each lift automatically calculated.


Catalyst Strength Cycle (Week 3 - Day 6)

  • Back Squat 88% - 8 sets of 3 sets (up weight on last set if you feel good)
  • Snatch 75% - 1 set of 3 reps, 80% - 1 set of 3 reps, 85% - 1 set of 2 reps, 80% - 2 sets of 2 reps
  • Clean & Jerk 75% - 1 set of 3 reps, 80% x 1 set of 3 reps, 85% - 1 set of 2 reps, 80% - 2 sets of 2 reps
  • Snatch (Squat) High-Pull 75% - 3 sets of 3 reps

Catalyst Athletics Website / Workouts / Cycles / 4-Week Leg Strength Block 1


Normal Programming

30 minute AMRAP or 10 Rounds for time (whichever comes 1st)

  • 10 Calorie Assault Bike
  • 10 Calorie Row
  • 10 Squats
  • 10 Pull-ups
  • 10 Squats
  • 1 minute Rest

Post

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

Friday: May 25, 2017 "Catalyst W3D5 | Heavy Redline 2.0"

Catalyst Cycle (Week 3 - Day 5) | Heavy Redline 2.0

Pre

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

WOD

Follow the Catalyst Program for the next 4 weeks or the Normal Programing (depending on how you feel and the type of programing for the Normal WOD, then Both).  Click HERE for an Excel file to plug all your 1 rep max numbers in and have the % for each lift automatically calculated.


Catalyst Strength Cycle (Week 3 - Day 5)

Rest Day or Normal Programming

Catalyst Athletics Website / Workouts / Cycles / 4-Week Leg Strength Block 1


Normal Programming

Redline 2.0 - This WOD is in honor of Steven "Redline" Donato
Heavy means wear a Vest or Pack (M=20lbs, F=10-14lbs), if no vest is available or if it's your 1st time attempting the workout just complete the normal WOD without the weight.  Fot time:

  • 5 Rounds of:  200 meter Run, 20 Double Unders (Mod=40 singles)
  • 5 Rounds of:  10 Burpees, 20 Wallballs
  • 5 Rounds of:  200 meter Run, 20 Double Unders

Totals: 200 Double Unders, 100 Wallballs, 50 Burpees, 2,000 meters of Running

Post

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

Thursday: May 25, 2017 "Catalyst W3D4"

Catalyst Cycle (Week 3 - Day 4)

Pre

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

WOD

Follow the Catalyst Program for the next 4 weeks or the Normal Programing (depending on how you feel and the type of programing for the Normal WOD, then Both).  Click HERE for an Excel file to plug all your 1 rep max numbers in and have the % for each lift automatically calculated.


Catalyst Strength Cycle (Week 3 - Day 4)

  • Power Snatch 65% - 1 set of 3 reps, 70% - 2 sets of 3 reps, 75% - 1 set of 3 reps
  • Power Clean 65% - 1 set of 3 reps, 70% - 2 sets of 3 reps, 75% - 1 set of 3 reps
  • Power Jerk 65% - 1 set of 3 reps, 70% - 2 sets of 3 reps, 75% - 1 set of 3 reps
  • Snatch (squat) High-Pull 75% - 5 sets of 3 reps

5 Rounds of (2-4-6 rep ladder-60 total reps):

  • Chin-ups
  • Dips

Catalyst Athletics Website / Workouts / Cycles / 4-Week Leg Strength Block 1


Normal Programming

Spend 30 minutes improving a Skill Movement

Post

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

Wednesday: May 24, 2017 "Catalyst W3D3 | Open WOD 13.4"

Catalyst Cycle (Week 3 - Day 3) | Open WOD 13.4

Pre

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

WOD

Follow the Catalyst Program for the next 4 weeks or the Normal Programing (depending on how you feel and the type of programing for the Normal WOD, then Both).  Click HERE for an Excel file to plug all your 1 rep max numbers in and have the % for each lift automatically calculated.


Catalyst Strength Cycle (Week 3 - Day 3)

  • Back Squat 83% - 5 sets of 5 reps (up weight on last set if you feel good - no failed reps)
  • Block (or hang) Clean (Squat mid-thigh) 70% - 5 sets of 3 reps (up weight on last 2 set if you feel good - no failed reps)
  • Halting Clean Deadlift 85% - 3 sets of 3 reps
  • Stiff Legged Deadlift (of back squat) 65% - 1 set of 5 reps, 70% - 3 sets of 5 reps

Catalyst Athletics Website / Workouts / Cycles / 4-Week Leg Strength Block 1


Normal Programming

#1.  Bench Press

  • 3-6-3-6-3

#2.  Open WOD 13.4

As Many Reps and Reps As Possible in 7 minutes.

  • 3 Clean & Jerk (M=135lbs, F=95lbs)
  • 3 Toes to Bar
  • 6 Clean & Jerk (M=135lbs, F=95lbs)
  • 6 Toes to Bar
  • 9 Clean & Jerk (M=135lbs, F=95lbs)
  • 9 Toes to Bar
  • 12 Clean & Jerk (M=135lbs, F=95lbs)
  • 12 Toes to Bar
  • 15 Clean & Jerk (M=135lbs, F=95lbs)
  • 15 Toes to Bar
  • 18 Clean & Jerk (M=135lbs, F=95lbs)
  • 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.

Post

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

Tuesday: May 23, 2017 "Catalyst W3D2 | WOD"

Catalyst Cycle (Week 3 - Day 2) | WOD

Pre

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

WOD

Follow the Catalyst Program for the next 4 weeks or the Normal Programing (depending on how you feel and the type of programing for the Normal WOD, then Both).  Click HERE for an Excel file to plug all your 1 rep max numbers in and have the % for each lift automatically calculated.


Catalyst Strength Cycle (Week 3 - Day 2)

  • Jerk (Split) behind the neck 75% - 3 sets of 3 reps, 80% - 3 sets of 3 reps (up weight on last set if you feel good)
  • Push Press 75% - 1 set of 5 reps, 80% - 2 sets of 5 reps, 80% - 1 set of 5 reps
  • Jerk Dip Squat 85% - 3 sets of 5 reps

After Strength Perform for 5 minutes of:

  • 5 1-arm Kettlebell Swing per arm
  • 5 1-arm Kettlebell Clean & Push Press per arm
  • 5 1-arm Kettlebell Snatch per arm

Catalyst Athletics Website / Workouts / Cycles / 4-Week Leg Strength Block 1


Normal Programming

3 Rounds for Time of:

  • 20 Calories Assault Bike
  • 600 meter Run
  • 30 Burpees

Post

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

Monday: May 22, 2017 "Catalyst W3D1 | Tabata's"

Catalyst Cycle (Week 3 - Day 1) | Tabata's

Pre

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

WOD

Follow the Catalyst Program for the next 4 weeks or the Normal Programing (depending on how you feel and the type of programing for the Normal WOD, then Both).  Click HERE for an Excel file to plug all your 1 rep max numbers in and have the % for each lift automatically calculated.


Catalyst Strength Cycle (Week 3 - Day 1)

  • Back Squat 73% - 3 sets of 10 reps (up weight on last set if you can - no failed reps)
  • Block (or hang) Snatch (Squat Mid-thigh) 70% - 5 sets of 3 reps (up weight on last 2 sets if you feel good)
  • Halting Snatch Deadlift 85% - 3 sets of 3 reps
  • Overhead Squat 70% - 5 sets of 3 reps (up weight on last 2 sets if you feel good)

Catalyst Athletics Website / Workouts / Cycles / 4-Week Leg Strength Block 1


Normal Programming

20 seconds of max reps, 10 seconds rest per round - 8 rounds for each exercise (32 total) - the clock is continuous, this means on the 8th round for push-ups you move over during the 10 second rest to begin 8 rounds of box jumps

  • Pull-ups (Mod Jumping Chest to Bar)
  • Jumping Squats
  • Push-ups
  • Row (max cals)

After completing all 32 rounds, recover & rehydrate, then perform:

  • Double Unders: 6 rounds of 30 seconds max reps, 30 seconds rest

Post

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

More Articles ...

  1. Saturday: May 20, 2017 "Catalyst W2D6 | WOD"
  2. Friday: May 19, 2017 "Catalyst W2D5 | Lets Have Fun"
  3. Thursday: May 18, 2017 "Catalyst W2D4"
  4. Wednesday: May 17, 2017 "Catalyst W2D3 | Bench"
  5. Tuesday: May 16, 2017 "Catalyst W2D2 | Open WOD 11.2"
  6. Monday: May 15, 2017 "Catalyst W2D1 | Back Squat"
  7. Saturday: May 13, 2017 "Catalyst W1D6 | 21-15-9"
  8. Friday: May 12, 2017 "Catalyst W1D5 | WOD"
  9. Thursday: May 11, 2017 "Catalyst W1D4"
  10. Wednesday: May 10, 2017 "Catalyst W1D3 | WOD"
  11. Tuesday: May 9, 2017 "Catalyst W1D2 | Open WOD 11.1/14.1"
  12. Monday: May 8, 2017 "Catalyst W1D1 | Back Squat"
  13. Sunday: May 7, 2017 "Sunday Bonus"
  14. Saturday: May 6, 2017 "Open Day"
  15. Friday: May 5, 2017 "WOD"
  16. Wednesday: May 3, 2017 "5 Rounds"
  17. Tuesday: May 2, 2017 "OH Squat | Thruster Ladder"
  18. Monday: May 1, 2017 "Partner WOD"
  19. Sunday: April 30, 2017 "Sunday Bonus"
  20. Saturday: April 29, 2017 "AMRAP 20 minutes"
  21. Friday: April 28, 2017 "Tiff"
  22. Thursday: April 27, 2017
  23. Wednesday: April 26, 2017 "Mini Nate Hill (Optional Vest)"
  24. Tuesday: April 25, 2017 "WOD"
  25. Monday: April 24, 2017 "Back Squat | CF Endurance 1:1"
  26. Saturday: April 22, 2017 "Sat WOD"
  27. Friday: April 21, 2017 "7 Rounds"
  28. Wednesday: April 19, 2017 "WOD"
  29. Tuesday: April 18, 2017 "AMRAP 10 mins"
  30. Monday: April 17, 2017 "AMRAP 20 mins"
  31. Saturday: April 15, 2017 "Sat WOD"
  32. Friday: April 14, 2017 "WOD"
  33. Wednesday: April 12, 2017 "CF.com Video WOD"
  34. Tuesday: April 11, 2017 "WOD"
  35. Monday: April 10, 2017 "5 Rounds X 3"
  36. Saturday: April 8, 2017 "Sat WOD"
  37. Friday: April 7, 2017 "Navy SEAL Friday WOD"
  38. Wednesday: April 5, 2017 "AMRAP 20 minutes"
  39. Tuesday: April 4, 2017 "Run + SC & S2O"
  40. Monday: April 3, 2017 "WOD"
  41. Saturday: April 1, 2017 "Sat WOD"
  42. Friday: March 31, 2017 "The Unofficial 17.6"
  43. Wednesday: March 29, 2017 "Wallballs & Running"
  44. Tuesday: March 28, 2017 "WOD"
  45. Monday: March 27, 2017 "Bar Complex"
  46. Saturday: March 25, 2017 "WOD"
  47. Friday: March 24, 2017 "Open WOD 17.5"
  48. Wednesday: March 22, 2017 "WOD"
  49. Tuesday: March 21, 2017 "Thrusters & Run"
  50. Monday: March 20, 2017 "Not 17.4 or 16.4"
  51. Friday: March 17, 2017 "Open WOD 17.4"
  52. Wednesday: March 15, 2017 "Wallballs & Kettlebell Swings"
  53. Tuesday: March 14, 2017 "WOD"
  54. Monday: March 13, 2017 "WOD"
  55. Friday: March 10, 2017 "Open WOD 17.3"
  56. Wednesday: March 8, 2017 "WOD"
  57. Tuesday: March 7, 2017 "WOD"
  58. Monday: March 6, 2017 "Burpees & Wallballs | Burpees & Thrusters"
  59. Saturday: March 4, 2017 "Sat WOD"
  60. Friday: March 3, 2017 "Open WOD 17.2"
  61. Wednesday: March 1, 2017 "WOD"
  62. Tuesday: February 28, 2017 "7 Rounds & Du's"
  63. Monday: February 27, 2017 "35 minutes or 5 Rounds"
  64. Saturday: February 25, 2017 "Saturday WOD"
  65. Friday: February 24, 2017 "Open WOD 17.1"
  66. Wednesday: February 22, 2017 "Back Squat Plus"
  67. Tuesday: February 21, 2017 "WOD | Ring Dips"
  68. Monday: February 20, 2017 "Santiago"
  69. Friday: February 17, 2017 "B-Day WOD - Body Armor"
  70. Wednesday: February 15, 2017 "10 minutes or 6 Rounds"
  71. Tuesday: February 14, 2017 "WOD"
  72. Monday: February 13, 2017 "Almost 2011 Games WOD"
  73. Saturday: February 11, 2017 "DU+JT+DU"
  74. Friday: February 10, 2017 "Helton"
  75. Wednesday: February 8, 2017 "Run & Row"
  76. Tuesday: February 7, 2017 "Legs | Hollow Rocks"
  77. Monday: February 6, 2017 "Clean & Jerk + Run"
  78. Saturday: February 4, 2017 "Sat WOD"
  79. Friday: February 3, 2017 "Cindy"
  80. Wednesday: February 1, 2017 "Wallballs & Cleans"
  81. Tuesday: January 31, 2017 "Row & Run"
  82. Monday: January 30, 2017 "5 minutes of Thrusters"
  83. Saturday: January 28, 2017 "WOD"
  84. Friday: January 27, 2017 "Stoked for Pain"
  85. Wednesday: January 25, 2017 "Row | Lynne | Row"
  86. Monday: January 23, 2017 "CF.com"
  87. Saturday: January 21, 2017 "AMRAP 25 minutes"
  88. Friday: Janaury 20, 2017 "Paul Pena"
  89. Wednesday: January 18, 2017 "Back Squat"
  90. Tuesday: January 17, 2017 "Bench Press"
  91. Monday: January 16, 2017 "AMRAP 25 minutes"
  92. Friday: January 13, 2017 "WOD"
  93. Tuesday: January 10, 2017 "Row"
  94. Monday: January 9, 2017 "The 160"
  95. Saturday: January 7, 2017 "Bench Press"
  96. Friday: January 6, 2017 "20 of 20 v2.0"
  97. Wednesday: January 4, 2017 "CrossFit Total"
  98. Tuesday: January 3, 2017 "WOD"
  99. Monday: January 2, 2017 "For Time"
  100. Satruday: December 31, 2016 "Bench Press"
  101. Friday: December 30, 2016 "WOD"
  102. Thursday: December 29, 2016 "WOD"
  103. Friday: December 23, 2016 "WOD"
  104. Thursday: December 22, 2016 "WOD"
  105. Wednesday: December 21, 2016 "WOD"
  106. Tuesday: December 20, 2016 "Bench Press, Triceps, Push-ups"
  107. Monday: December 19, 2016 "Wallballs, Burpees, Run"
  108. Saturday: December 17, 2016 "AMRAP 30 minutes"
  109. Friday: December 16, 2016 "Grizzly Bear"
  110. Tuesday: December 13, 2016 "Press, Push Press, Push Jerk | Row"
  111. Monday: December 12, 2016 "AMRAP 20 minutes"
  112. Saturday: December 10, 2016 "AMRAP 25 minutes"
  113. Friday: December 9, 2016 "Little Bear"
  114. Wednesday: December 7, 2016 "Legs"
  115. Tuesday: December 6, 2016 "3 Rounds + Row"
  116. Monday: December 5, 2016 "AMRAP 20 minutes + Cleans"
  117. Saturday: December 3, 2016 "Bench Press, Push-ups, Triceps"
  118. Friday: December 2, 2016 "Big Bear"
  119. Wednesday: November 30, 2016 "AMRAP 20 minutes + Push-ups"
  120. Tuesday: November 29, 2016 "Clean"
  121. Monday: November 28, 2016 "WOD"
  122. Saturday: November 26, 2016 "Hang Power Snatch"
  123. Friday: November 25, 2016 "Gobble Gobble"
  124. Wednesday: November 23, 2016 "WOD"
  125. Tuesday: November 22, 2016 "Cindy | Clean & Jerk"
  126. Friday: November 18, 2016 "WOD"
  127. Wednesday: November 16, 2016 "WOD"
  128. Tuesday: November 15, 2016 "AMRAP 20 minutes"
  129. Monday: November 14, 2016 "AMRAP 20 mins"
  130. Saturday: November 12, 2016 "Saturday WOD"
  131. Friday: November 11, 2016 "Artie"
  132. Wednesday: November 9, 2016 "Overhead Squat"
  133. Tuesday: November 8, 2016 "Wallballs & Burpees + Run"
  134. Monday: November 7, 2016 "Clean & Jerk + Run"
  135. Sunday: November 6, 2016 "Severin (No Vest)"
  136. Saturday: November 5, 2016 "Sat WOD"
  137. Friday: November 4, 2016 "Upper Body"
  138. Wednesday: November 2, 2016 "6 minutes x 4"
  139. Tuesday: November 1, 2016 "EMOM Back Squats & Burpees & Push-ups"
  140. Monday: October 31, 2016 "Progressive Grace (Heavy) | Double Unders"
  141. Saturday: October 29, 2016 "Sat WOD"
  142. Friday: October 28, 2016 "Whitten"
  143. Wednesday: October 26, 2016 "15 min DB Clean & Jerk & Row"
  144. Tuesday: October 25, 2016 "Back Squats"
  145. Monday: October 24, 2016 "20 min Bar Clean & Jerk & Row"
  146. Sunday: October 23, 2016 "Sunday Bonus"
  147. Friday: October 21, 2016 "9-8-7-6-5-4-3-2-1"
  148. Wednesday: October 19, 2016 "Calorie Row (50 to 10)"
  149. Tuesday: October 18, 2016 "WOD"
  150. Monday: October 17, 2016 "Jennifer"
  151. Saturday: October 15, 2016 "Bench Press & Push-ups"
  152. Friday: October 14, 2016 "Back Squat & Front Squat"
  153. Thursday: October 13, 2016 "10 minute AMRAP"
  154. Wednesday: October 12, 2016 "Calorie Row (10 to 50)"
  155. Tuesday: October 11, 2016 "10 Rounds"
  156. Saturday: October 8, 2016 "Intervals"
  157. Friday: October 7, 2016 "Freestyle Fran"
  158. Wednesday: October 5, 2016 "15 minute AMRAP"
  159. Tuesday: October 4, 2016 "WOD"
  160. Monday: October 3, 2016 "15 minute AMRAP"
  161. Sunday: October 2, "Happy Birthday a Day Early Steven"
  162. Saturday: October 1, 2016 "Pick 1 or a few"
  163. Friday: September 30, 2016 "EMOM Back Squats & Burpees"
  164. Wednesday: September 28, 2016 "WOD"
  165. Tuesday: September 27, 2016 "Rope Climb | Run"
  166. Monday: September 26, 2016 "WOD"
  167. Saturday: September 24, 2016 "WOD"
  168. Friday: September 23, 2016 "SEAL Chief"
  169. Wednesday: September 21, 2016 "Pull-ups | Deadlift"
  170. Tuesday: September 20, 2016 "Heavy or Normal Grace"
  171. Monday: September 19, 2016 "Legs"
  172. Saturday: September 17, 2016 "5k"
  173. Friday: September 16, 2016 "Senior Chief"
  174. Wednesday: September 14, 2016 "AMRAP 20 minutes"
  175. Tuesday: September 13, 2016 "AMRAP 20 minutes"
  176. Monday: September 12, 2016 "5 minutes of Thrusters"
  177. Saturday: September 10, 2016 "Bench | Kind of Team Series 3"
  178. Friday: September 9, 2016 "5 Rounds"
  179. Wednesday: September 7, 2016 "Power Clean | Shoulder to Overhead"
  180. Tuesday: September 6, 2016 "Partha v1.0"
  181. Saturday: September 3, 2016 "Pick 1 or a few | WOD"
  182. Friday: September 2, 2016 "The Jenna"
  183. Wednesday: August 31, 2016 "Row | Max Reps or Shoulder & Triceps"
  184. Tuesday: August 30, 2016 "The Chief"
  185. Monday: August 29, 2016 "Sots Press | Overhead Squat"
  186. Saturday: August 27, 2016 "Pick 1 or a few"
  187. Friday: August 26, 2016 "Thrusters & Run"
  188. Wednesday: August 24, 2016 "Bench Press | Triceps | Shoulders"
  189. Tuesday: August 23, 3016 "Squat Cleans & Sit-ups"
  190. Monday: August 22, 2016 "CF WOD"
  191. Saturday: August 20, 2016 "Pick 1 or a few"
  192. Friday: August 19, 2016 "WOD"
  193. Wednesday: August 17, 2016 "WOD"
  194. Tuesday: August 16, 2016 "WOD"
  195. Monday: August 15, 2016 "The Bear Complex"
  196. Saturday: August 13, 2016 "Strength | Run & Swim"
  197. Friday: August 12, 2016 "50-35-20"
  198. Wednesday: August 10, 2016 "Back Squat"
  199. Tuesday: August 9, 2016 "The K-Mac"
  200. Monday: August 8, 2016 "WOD"