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"A man who pushes his boundaries, ultimately finds them."

Point Break 2015

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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

Saturday: May 20, 2017 "Catalyst W2D6 | WOD"

Catalyst Cycle (Week 2 - 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 2 - Day 6)

  • Back Squat 85% - 8 sets of 3 sets
  • Snatch 75% - 3 sets of 3 reps, 80% - 2 sets of 2 reps
  • Clean & Jerk 75% - 3 sets of 2 reps, 80% - 2 sets of 2 reps
  • Snatch (Squat) High-Pull 70% (of snatch) - 3 reps, 75% - 3 sets of 2 reps

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


Normal Programming

#1. Assault Bike 8 Rounds of: 10 seconds max calories, 20 seconds rest

#2. 5 sets of Max reps deadhang Pull-ups (Mod=Inverted Bar or Ring Pull-ups 5 sets of 8)

#3. 5 Rounds of:

  • 6 Dumbbell Row
  • 8 Lateral Pull-Downs (use close grip)
  • Rest 2 minutes

#4. 5 sets of Max reps deadhang Pull-ups (Mod=Inverted Bar or Ring Pull-ups 5 sets of 8)

#5. Assault Bike 8 Rounds of: 10 seconds max calories, 20 seconds rest

Post

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

Friday: May 19, 2017 "Catalyst W2D5 | Lets Have Fun"

Catalyst Cycle (Week 2 - Day 5) | 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 2 - Day 5)

 Rest Day or Normal Programming

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


Normal Programming

 "Lets Have Fun" - For time:

  • 20 Kettlebell Swings (M=40lbs-70lbs, F=25lbs-50lbs)
  • 40 Burpees
  • 60 Wallballs (M=20lb-30lb, F=14lb-20lb)
  • 120 Double Unders (MOD=120 Singles)
  • 1 Mile Run
  • 120 Double Unders
  • 60 Wallballs
  • 40 Burpees
  • 20 Kettlebell Swings

Post

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

Thursday: May 18, 2017 "Catalyst W2D4"

Catalyst Cycle (Week 2 - 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 2 - Day 4)

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

4 Rounds of:

  • 10 1-arm KB push press/side
  • 200 rope jumps (or 2 min max)

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 17, 2017 "Catalyst W2D3 | Bench"

Catalyst Cycle (Week 2 - 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 2 - Day 3)

  • Back Squat 80% - 5 sets of 5 reps
  • Block (or hang) Clean (Squat mid-thigh) 65% - 2 sets of 3 reps, 70% - 3 sets of 3 reps
  • Halting Clean Deadlift 80% (of Clean) - 3 reps, 85% - 2 sets of 3 reps
  • Stiff Legged Deadlift 65% (of back squat) - 3 sets of 5 reps

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


Normal Programming

 #1. Bench Press

  • 4-8-4-8-4

#2. 5 Rounds For time (rest 1 minute between rounds):

  • 200 meter Row
  • 200 meter Run

#3. Pick a Triceps Exercise

  • 14-12-10-8-6

Post

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

Tuesday: May 16, 2017 "Catalyst W2D2 | Open WOD 11.2"

Catalyst Cycle (Week 2 - 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 2 - Day 2)

  • Jerk (Split) behind the neck 75% - 5 sets of 3 reps
  • Push Press 75% - 2 sets of 5 reps, 80% - 2 sets of 5 reps
  • Jerk Dip Squat 85% (of Jerk whichever is higher Power or split) - 3 sets of 5 reps

After Strength Perform 4 sets of:

  • 10 Deadhang Pull-ups
  • 15 Kettlebell Swing

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


Normal Programming

Open WOD 11.2

As Many Rounds As Possible in 15 Minutes of:

  • 9 Deadlift (M=155lbs, F=100lbs)
  • 12 CrossFit Push-ups (hands must leave the deck on the bottom)
  • 15 Box Jumps (M=24", F=20")

Post

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

Monday: May 15, 2017 "Catalyst W2D1 | Back Squat"

Catalyst Cycle (Week 2 - Day 1) | 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 2 - Day 1)

  • Back Squat 70% - 3 sets of 10 reps
  • Block (or hang) Snatch (Squat Mid-thigh) 65% - 2 sets of 3 reps, 70% - 3 sets of 3 reps
  • Halting Snatch Deadlift (hip) 80% (of Squat Snatch) - 3 reps, 85% - 2 sets of 3 reps
  • Overhead Squat 65% - 2 sets of 3 reps, 70% - 3 sets of 3 reps

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


Normal Programming

 #1.  5 Rounds for time of (rest 1 minute between rounds):

  • 10 Calories Row
  • 10 Calories Assault Bike

#2.  Back Squat

  • 4-8-4-8-4

Post

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

Saturday: May 13, 2017 "Catalyst W1D6 | 21-15-9"

Catalyst Cycle (Week 1 - 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 1 - Day 6)

  • Back Squat 80% - 8 sets of 3 sets
  • Snatch 70% - 2 sets of 3 reps, 75% - 3 sets of 2 reps
  • Clean & Jerk 70% - 2 sets of 3 reps, 75% - 3 sets of 2 reps
  • Snatch (Squat) High-Pull 70% (of snatch) - 3 sets of 3 reps

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


Normal Programming

For Overall Time

21-15-9 reps of:

  • Wallball (M=30lbs, F=20lbs)
  • Burpees

21-15-9 reps of:

  • Bench Press (M=95lbs-155lbs, F=65lbs-135lbs)
  • Pull-ups (Mod=Jumping Chest to Bar)

21-15-9 reps of:

  • Ring Dips (Mod=Close Grip Bench)
  • Box Jumps (M=24", F=20")

Post

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

Friday: May 12, 2017 "Catalyst W1D5 | WOD"

Catalyst Cycle (Week 1 - Day 5) | 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 1 - Day 5)

Rest Day or Normal Programming

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


Normal Programming

10 Minutes for max reps completed (optional vest M=20lbs, F=14lbs):

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

Post

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

Thursday: May 11, 2017 "Catalyst W1D4"

Catalyst Cycle (Week 1 - Day 4) | 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 1 - Day 4)

  • Power Snatch 65% - 4 sets of 3 reps
  • Power Clean 65% - 4 sets of 3 reps
  • Power Jerk 65% - 4 sets of 3 reps
  • Snatch (squat) High-Pull 70% - 3 sets of 3 reps

Then complete 3 Rounds of:

  • 600 meter Row
  • 15 Push Press (use Dumbbells that work for all 15 reps)

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 10, 2017 "Catalyst W1D3 | WOD"

Catalyst Cycle (Week 1 - 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 1 - Day 3)

  • Back Squat 75% - 5 reps of 5 sets
  • Block (or hang) Clean (Squat mid-thigh) 65% - 5 sets of 3 reps
  • Halting Clean Deadlift 80% (of Clean) - 3 sets of 3 reps
  • Stiff Legged Deadlift 60% (of back squat) - 3 sets of 5 reps

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


Normal Programming

#1.  Bench Press

  • 5-10-5-10-5

#2.  As Many Rounds As Possible in 12 minutes of:

  • 5 Burpees
  • 10 Push-ups
  • 100 meter Run

#3.  Pick a Triceps Exercise 14-12-10-8

Post

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

Tuesday: May 9, 2017 "Catalyst W1D2 | Open WOD 11.1/14.1"

Catalyst Strength Cycle (Week 1 - Day 2) | Open WOD 11.1/14.1

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 1 - Day 2)

  • Jerk (Split) behind the neck 70% - 5 sets of 3 reps
  • Push Press 75% - 4 sets of 5 reps
  • Jerk Dip Squat 80% [of whichever is higher Power or split Jerk] - 3 sets of 5 reps

After Strength Perform 3 sets of:

  • 2 minutes Singles Jump Rope
  • 15 Deadhang Pull-ups

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


Normal Programming

Open WOD 11.1/14.1

As Many Reps As Possible in 10 Minutes.

  • 30 Double Unders
  • 15 Ground to Overhead (Power Snatch or Clean & Jerk) (M=75lbs, F=55lbs)

Post

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

Monday: May 8, 2017 "Catalyst W1D1 | Back Squat"

Catalyst Strength Cycle (Week 1 - Day 1) | Back Squat

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 1 - Day 1)

  • Back Squat 65% - 3 sets of 10 reps
  • Block (or hang) Squat Snatch (Mid-thigh) 65% - 5 sets of 3 reps
  • Halting Snatch Deadlift (hip) 80% - 3 sets of 3 reps
  • Overhead Squat 65% - 5 sets of 3 reps

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


Normal Programming

#1.  Back Squat

  • 5-10-5-10-5

#2.  5 Rounds of:

  • 15 Calories on Assault Bike
  • 15 Calories on Row
  • Rest 2 minutes

Post

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

Sunday: May 7, 2017 "Sunday Bonus"

Sunday Bonus

Pre

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

WOD

  • 16 Sets of: 200 meter Run on 2:00 minutes (so every 2 minutes run a 200)

Post

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

Saturday: May 6, 2017 "Open Day"

Open Day

Pre

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

WOD

Open Day - Hit a Strength WOD, Metcon, a WOD you've wanted to try - Catch up on any Max lifts for the past 2 weeks if needed - 4 week Catalyst Strength Program starts on Monday

Post

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

Friday: May 5, 2017 "WOD"

20 minute AMRAP

Pre

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

WOD

Complete For Time or 30 minutes max reps completed (whichever come 1st)

  • 10 Wallball
  • 5 Burpees
  • 200 meter Run
  • 20 Wallball
  • 10 Burpees
  • 200 meter Run
  • 30 Wallball
  • 15 Burpees
  • 200 meter Run
  • 40 Wallball
  • 20 Burpees
  • 200 meter Run
  • 50 Wallball
  • 25 Burpees
  • 200 meter Run

Post

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

Wednesday: May 3, 2017 "5 Rounds"

5 Rounds

Pre

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

WOD

5 Rounds for time of:

  • 50 Double Unders (Mod=just learning DU's 25, OR 100 singles)
  • 10 Pull-ups
  • 10 Ring Dips
  • 10 Power Cleans (M=95lbs-135lbs, F=65lbs-95lbs)
  • 5 Strict Handstand Push-ups

Post

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

Tuesday: May 2, 2017 "OH Squat | Thruster Ladder"

OH Squat | Thruster Ladder

Pre

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

WOD

#1.  Find a 1 Rep Max for Overhead Squat

#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: May 1, 2017 "Partner WOD"

Partner WOD

Pre

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

WOD

With another Partner (one works while the other rests)

10 Rounds (each Partner will complete 5 rounds)

  • 10 Calorie Assault Bike
  • 10 Bench Press (M=95lbs-185lbs, F=65lbs-110lbs)

After completing the 10 Rounds - rest 5 minutes then complete the following (this time one partners starts immaterially after the other, the only rest you get is waiting for your partner to complete one of the exercises)

8 minutes for max reps of:

  • 5 Calorie Assault Bike
  • 5 Bench Press (M=95lbs-185lbs, F=65lbs-110lbs)

Post

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

Sunday: April 30, 2017 "Sunday Bonus"

Sunday Bonus

Pre

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

WOD

  • 10 Sets of: 400 meter Run on 3:00 minutes (so every 3 minutes run a 400)

Post

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

Saturday: April 29, 2017 "AMRAP 20 minutes"

AMRAP 20 minute

Pre

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

WOD

As Many Reps As Possible in 20 minutes of:

  • 20 Calories Assault Bike
  • 30 Burpees
  • 40 Push-ups

Post

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

Friday: April 28, 2017 "Tiff"

Tiff

Pre

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

WOD

On a 25-minute clock,

  • Run 1.5 miles

Then perform as many rounds as possible of:

  • 11 Chest-to-bar Pull-ups
  • 7 Hang Squat Cleans (M=155lbs, F=110lbs)
  • 7 Push Press (M=155lbs, F=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

Thursday: April 27, 2017

Max Lifts

Pre

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

WOD

Find a 1 rep max in the following:

  • Power Snatch
  • Squat Snatch
  • Power Clean
  • Squat Clean

Post

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

Wednesday: April 26, 2017 "Mini Nate Hill (Optional Vest)"

Mini Nate Hill (Optional Vest)

Pre

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

WOD

Max time limit is 30 minutes - either complete for time (under 30 minutes) OR if you reach 30 minutes complete as many burpee reps as possible - Optional Vest (M=20lbs, F=14lbs)

  • 50 Burpees
  • 800 meter Run
  • 50 Burpees
  • 800 meter Run
  • 50 Burpees

Post

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

Tuesday: April 25, 2017 "WOD"

WOD

Pre

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

WOD

#1.  Find a 1 Rep Max of Push Press & Push Jerk

#2.  20 minutes As Many Reps as Possible OR 6 Rounds for time (Whichever comes 1st)

  • 10 Single Arm Dumbbell Right - Hang Power Snatch (M=40lbs, F=25lbs/30lbs)
  • 10 Single Arm Dumbbell Left - Hang Power Snatch (M=40lbs, F=25lbs/30lbs)
  • 10 Power Cleans (M=95lbs-135lbs, F=65lbs-95lbs)

Post

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

Monday: April 24, 2017 "Back Squat | CF Endurance 1:1"

Back Squat | CF Endurance 1:1

Pre

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

WOD

#1.  Find a 1 Rep Max of Back Squat

#2.  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

Saturday: April 22, 2017 "Sat WOD"

Saturday WOD

Pre

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

WOD

#1.  5 Rounds of: Every minute on the minute 10 Calories on Assault Bike or Row

#2.  Pick a Version (not timed)

Partitioned - 3 Rounds of:

  • 10 Dumbbell Hang Squat Clean (M=40lbs, F=25lbs/30lbs)
  • 10 Squat Cleans (M=95lbs, F=65lbs)
  • 200 Meter Run

or Straight Through

  • 30 Dumbbell Hang Squat Clean (M=40lbs, F=25lbs/30lbs)
  • 30 Squat Cleans (M=95lbs, F=65lbs)
  • 600 Meter Run

#3.  Work on Muscle-ups for at least 5 minutes

Post

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

Friday: April 21, 2017 "7 Rounds"

7 Rounds

Pre

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

WOD

7 Rounds For Time of (Optional Vest M=20lbs, F=14lbs):

  • 5 Wallclimbs
  • 10 Burpee Box Jumps (M=20", F=16")
  • 20 Wallballs

Post

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

Wednesday: April 19, 2017 "WOD"

WOD

Pre

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

WOD

#1. Every Minute on the Minute for 15 rounds of:

  • 2 Back Squat (70-75% of 1 rep max)

#2. Every 30 seconds for 10 Rounds perform:

  • 10 Jumping Squats

#3. Work on Handstand Balance or Walking or Wall Walking

Post

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

Tuesday: April 18, 2017 "AMRAP 10 mins"

AMRAP 10 minutes

Pre

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

WOD

#1. As Many Reps/Rounds as Possible in 10 minutes of:

  • 7 Pull-ups
  • 14 Push-ups

#2. 5 Minutes Max Reps Double Unders or Singles

Post

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

Monday: April 17, 2017 "AMRAP 20 mins"

AMRAP 20 minutes

Pre

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

WOD

As Many Reps/Rounds as Possible in 20 minutes of:

  • 3 Squat Clean (M=95lbs-135lbs, F=65lbs-95lbs)
  • 3 Shoulder to Overhead (Use same weight as Squat Clean)
  • 250 meter Run

Post

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

Saturday: April 15, 2017 "Sat WOD"

Sat WOD

Pre

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

WOD

For Time:

7 Rounds of:

  • 7 Burpees
  • 7 Kettlebell Swings (M=40lbs-55lbs, F=20lbs-35lbs)
  • 7 Box Jumps (M=20", F=16")

After completing the 7 Rounds

  • 1000 meter Run

Post

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

Friday: April 14, 2017 "WOD"

WOD

Pre

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

WOD

#1.  5 Sets of 100 meter Sprints (rest double the amount it takes to complete each one)

#2.  10 Rounds of:

  • 2 Squat Cleans (M=95lbs-155lbs, F=65lbs-110lbs)
  • 20 Double Unders (or 20 Singles)
  • 20 Seconds Rest

#3.  5 Sets of 10 Calories on the Assualt Bike (rest double the amount it takes to complete each one)

Rest as much as you need between each #

Post

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

Wednesday: April 12, 2017 "CF.com Video WOD"

CF.com Video WOD

Pre

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

WOD

For Time:

  • 42 Wallballs
  • 21 Bench Press
  • 30 Wallballs
  • 15 Bench Press
  • 18 Wallballs
  • 9 Bench Press

Weight: Wallballs - M=20lb-30lb, F=14lb-20lb, Bench Press - M=95lbs-185lbs, F=65lbs-125lbs

Post

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

Tuesday: April 11, 2017 "WOD"

WOD

Pre

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

WOD

#1.  Strict Pull-ups 3 Sets for max reps (or 20 reps) Mod=Lateral Pull-down (pull to under chest) 3 sets of 6 reps with a 2 sec hold at the bottom

#2.  Build up to a heavy 1 rep Deadlift

#3.  5 Rounds (Not timed)

  • 6 Dumbbell Row
  • 12 Inverted Pull-ups 

Post

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

Monday: April 10, 2017 "5 Rounds X 3"

5 Rounds X 3

Pre

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

WOD

For overal time (including rest)

5 Rounds of:

  • 5 Thrusters (M=95lbs, F=65lbs)
  • 5 Knees to Elbows

Rest 2 minutes after completing all of the 1st 5 rounds

5 Rounds of:

  • 5 Thrusters (M=95lbs, F=65lbs)
  • 15 Kettlebell Swings (M=55lb, F=30/35lb)

Rest 2 minutes after completing all of the 2nd 5 rounds

5 Rounds of:

  • 5 Thrusters (M=95lbs, F=65lbs)
  • 25 Double Unders

Example: 5 Rounds of Thrusters & Knees to Elbows, rest 2 mins, 5 rounds of Thrusters & KB Swing, rest 2 mins, 5 Rounds of Thrusters & Double Unders

Post

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

Saturday: April 8, 2017 "Sat WOD"

Saturday WOD

Pre

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

WOD

10 Rounds (Not Timed)

  • 10 Calories Assault Bike
  • Prowler 5 yards forward, 5 yards back (M=200lbs, F=125lbs)
  • 5 Cleans (M=95lbs-155lbs, F=65lbs-95lbs)
  • 100 meter Run Easy (Focus on form)
  • 1 minute Rest

Post

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

Friday: April 7, 2017 "Navy SEAL Friday WOD"

WOD

Pre

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

WOD

For Time:

  • 50 Burpees
  • 50 Kettlebell Swings (M=35lbs, F=25lbs)
  • 50 Squats
  • 20 Wallclimbs
  • 35 Burpees
  • 35 Kettlebell Swings (M=55lbs, F=35lbs)
  • 35 Squats
  • 10 Wallclimbs
  • 20 Burpees
  • 20 Kettlebell Swings (M=70lbs, F=45lbs)
  • 20 Squats
  • 5 Wallclimbs
  • 1,000 meter Run

Post

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

Wednesday: April 5, 2017 "AMRAP 20 minutes"

AMRAP 20 minutes

Pre

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

WOD

As Many Rounds As Possible in 20 minutes of:

  • 5 Strict Pull-ups (or Inverted Pull-ups)
  • 10 Bench Press (M=95lbs-155lbs, F=65lbs-110lbs)
  • 20 Box Jumps (M=20", F=16")
  • 40 Double Unders (or 80 Singles)

Post

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

Tuesday: April 4, 2017 "Run + SC & S2O"

Run + Squat Clean & Shoulder to Overhead

Pre

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

WOD

#1.  4 Rounds for Time of:

  • 400 meter Run
  • 10 Squat Cleans (M=65lbs-95lbs, F=45lbs-65lbs)
  • 10 Shoulder to Overhead (M=65lbs-95lbs, F=65lbs-65lbs)

#2.  Handstand Wall Balance then take your right hand and touch your left hand while balancing on your left, then switch (then move to Elbows, then Shoulders) OR Handstand Lateral Wall Walks Left and Right

Post

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

Monday: April 3, 2017 "WOD"

WOD

Pre

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

WOD

#1.   Running

  • 4 Rounds of: 1 minute (cover as much ground as possible), 1 minute (non moving rest)

#2.  Push-ups

  • 6 Rounds of: 1 minutes max reps, 1 minute rest

#3.  Bench Press

  • 8-8-4-4-2-2

Post

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

Saturday: April 1, 2017 "Sat WOD"

Sat WOD

Pre

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

WOD

#1.  Front Squat

  • 4-4-4-4

#2.  5 Rounds for Time of:

  • 10 Box Jumps (M=24", F=20")
  • 200 meter Run

#3.  10 Sets of (Not Timed)

  • 5 Push-ups
  • 1 WallClimb

Post

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

Friday: March 31, 2017 "The Unofficial 17.6"

The Unofficial 17.6

Pre

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

WOD

For Time:

  • 15 Clean & Jerk (M=95lbs-155lbs, F=65lbs-110lbs)
  • 30 Burpees
  • 60 Double Unders (Mod=120 Singles)
  • 75 Wallballs
  • 60 Double Unders (Mod=120 Singles)
  • 30 Burpees
  • 15 Clean & Jerk (M=95lbs-155lbs, F=65lbs-110lbs)

Post

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

Wednesday: March 29, 2017 "Wallballs & Running"

Wallballs & Running

Pre

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

WOD

For Time:

  • 50 Wallballs
  • 500 meter Run
  • 40 Wallballs
  • 400 meter Run
  • 30 Wallballs
  • 300 meter Run
  • 20 Wallballs
  • 200 meter Run
  • 10 Wallballs
  • 100 meter Run

Post

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

Tuesday: March 28, 2017 "WOD"

WOD

Pre

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

WOD

#1.  5 Rounds of:

  • 10 Calorie Row
  • 10 Clapping Push-ups
  • 100 Meter Sprint
  • 10 Jumping Squats
  • Rest 2 minutes

#2.  4 sets of 25 yard Handstand Walk (use a partner if needed to maintain a consistent distance) OR Handstand lateral Wall Walking

#3.  L-Sit 8 sets for 15 seconds (rest as needed between each set) - break it up into a smaller time frame if needed as long as your total time equals 2 minutes

#4.  Easy 800 meter Run

Post

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

Monday: March 27, 2017 "Bar Complex"

Bar Complex

Pre

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

WOD

3 Rounds of (Rest 2 minutes after each round):

1st Bar: 4 reps of each movement

2nd Bar: 3 reps of each movement

3rd Bar: 2 reps of each movement

4th Bar: 1 rep of each movement

  • Deadlift
  • Hang Power Cleans
  • Front Squats
  • Shoulder to Overhead
  • Back Squats
  • Shoulder to Overhead
  • Thrusters
  • Squat Cleans

Weight for each Bar 1st/2nd/3rd/4th: M1=95lbs/115lbs/135lbs/155lbs, M2=75lbs/95lbs/115lbs/135lbs, M3=55lbs/75lbs/95lbs/115lbs.  F1=65lbs/80lbs/95lbs/110lbs, F2=50lbs/65lbs/80lbs/95lbs, F3=45lbs/60lbs/75lbs/80lbs, F4=45lbs/55lbs/65lbs/75lbs.  Adjust weight as needed.

Example: 1 round for a Male using M1 weight.  1st Bar 4 reps of DL, 4 reps of HPC, 4 reps of FS, 4 reps of Should to OH, 4 reps of BS, 4 reps of Shoulder to OH, 4 reps of Thrusters, 4 reps of Squat Clean all at 95lbs.  Then 2nd Bar 3 reps of each at 115lbs, then 3rd bar 2 reps each at 135lbs, and finally last bar 1 reps of each at 155lbs.  Rest 2 minutes.  If you don't have multiple Bars, try to make the transition between weights as seamless as possible. 

Post

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

Saturday: March 25, 2017 "WOD"

WOD

Pre

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

WOD

#1.  1 set max reps Push-ups

#2.  Bench Press 4-4-4-4*

*After each set of 4, Prowler increase the weight each time

#3.  3 Rounds of:

  • 2 minutes to Run 200 meters, use remaining time for max reps Push-ups
  • 1 minute rest

#4.  Pick 2 Triceps Exercises - 1st set 14-12-10-8, 2nd set 10-8-6-6

Post

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

Friday: March 24, 2017 "Open WOD 17.5"

Open WOD 17.5

Pre

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

WOD

RX'ed

For time (Max time limit 40 minutes)

10 Rounds of:

  • 9 Thrusters (M=95lbs, F=65lbs)
  • 35 Double Unders

Scaled

For time (Max time limit 40 minutes)

10 Rounds of:

  • 9 Thrusters (M=65lbs, F=45lbs)
  • 35 Single Unders

For more information and to see other versions of 17.5 follow this link CrossFit Games Site 2017

Post

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

Wednesday: March 22, 2017 "WOD"

WOD

Pre

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

WOD

#1.  3  sets of max reps strict Pull-ups (Mod=Lateral Pull-down 8 reps with an 8 second hold)

#2.  5 Rounds of:

  • 4 Weighted Strict Pull-ups (Mod=Close Grip Pull-downs 4 reps with a 4 sec hold)
  • 6 Dumbbell Row
  • 10 Inverted Pull-ups

#3.  5 minutes to work on Double Unders

#4.  5 minutes pick a skill to improve

Post

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

Tuesday: March 21, 2017 "Thrusters & Run"

Thrusters & Run

Pre

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

WOD

#1.  10 minutes to build up to a Heavy Thruster

#2.  For Time:

  • 15 Thrusters (M=135lbs, F=95/85lbs)
  • 200 meters Run
  • 20 Thrusters (M=95lbs, F=65lbs)
  • 400 meter Run
  • 30 Thrusters (M=65lbs, F=45lbs)
  • 800 meter Run

Post

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

Monday: March 20, 2017 "Not 17.4 or 16.4"

Not 17.4 or 16.4

Pre

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

WOD

For Time (Optional Vest):

  • 55 Calorie Row
  • 55 Steps Walking Lunges
  • 55 Burpess
  • 55 Steps Walking Lunges
  • 55 Push-ups
  • 55 Sit-ups

Post

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

Friday: March 17, 2017 "Open WOD 17.4"

Open WOD 17.4

Pre

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

WOD

RX'ed

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=225lbs, F=155lbs)
  • 55 Wallballs (M=20lb 10', F=14lb 9')
  • 55 Calorie Row
  • 55 Handstand Push-ups

Scaled

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=135lbs, F=95lbs)
  • 55 Wallballs (M=20lb 9', F=10lb 9')
  • 55 Calorie Row
  • 55 Hand Release Push-ups

Scaled (Our Version)

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=95lbs-225lbs, F=65lbs-155lbs)
  • 55 Wallballs (M=14lb-20lb 10', F=10lb-14lb 9')
  • 55 Calorie Row
  • 55 Handstand Push-ups OR Hand Release Push-ups

For more information and to see other versions of 17.4 follow this link CrossFit Games Site 2017

Post

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

Wednesday: March 15, 2017 "Wallballs & Kettlebell Swings"

Wallballs & Kettlebell Swings

Pre

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

WOD

For Overall Time:

  • 50 Wallballs - Except every minute on the minute 10 Kettlebell Swings (M=40lbs-55lbs, F=20lbs-35lbs)

After you complete the 1st 50 Wallballs, move on to 5 rounds of the following for Overall Time

  • 20 Wallballs
  • 10 Kettlebell Swings (M=55lbs-70lbs, F=35lbs-50lbs)

Example: Start performing Wallballs, at 1 minute complete 10 Kettlebell Swings, then start Wallballs up again until the next minute, then perform 10 more Kettlebell Swings, keep this up till all 50 Wallballs are completed. Once all 50 are complete begin the 5 rounds of Wallballs & Kettlebell Swings until you have an Overall Time of completion

Post

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

Tuesday: March 14, 2017 "WOD"

WOD

Pre

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

WOD

7 Rounds of:

  • 5 Cleans (M=95lbs-155lbs, F=65lbs-110lbs)
  • 7 Burpees
  • 9 Dumbbell Hang Squat Cleans (M=40lbs-55lbs, F=25lbs-40lbs)
  • 200 meter Run

Post

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

Monday: March 13, 2017 "WOD"

WOD

Pre

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

WOD

#1. Bench Press

  • 20-10-15-10

#2. Shoulder to Overhead

  • 20-10-15-10

#3. 6 Rounds of:

  • 1 Minute max reps Push-ups
  • 1 Minute Rest

#4. One time through (not timed)

  • 25 Sit-ups on Physioball
  • 25 Hanging Knee Raise with weight

Post

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

More Articles ...

  1. Friday: March 10, 2017 "Open WOD 17.3"
  2. Wednesday: March 8, 2017 "WOD"
  3. Tuesday: March 7, 2017 "WOD"
  4. Monday: March 6, 2017 "Burpees & Wallballs | Burpees & Thrusters"
  5. Saturday: March 4, 2017 "Sat WOD"
  6. Friday: March 3, 2017 "Open WOD 17.2"
  7. Wednesday: March 1, 2017 "WOD"
  8. Tuesday: February 28, 2017 "7 Rounds & Du's"
  9. Monday: February 27, 2017 "35 minutes or 5 Rounds"
  10. Saturday: February 25, 2017 "Saturday WOD"
  11. Friday: February 24, 2017 "Open WOD 17.1"
  12. Wednesday: February 22, 2017 "Back Squat Plus"
  13. Tuesday: February 21, 2017 "WOD | Ring Dips"
  14. Monday: February 20, 2017 "Santiago"
  15. Friday: February 17, 2017 "B-Day WOD - Body Armor"
  16. Wednesday: February 15, 2017 "10 minutes or 6 Rounds"
  17. Tuesday: February 14, 2017 "WOD"
  18. Monday: February 13, 2017 "Almost 2011 Games WOD"
  19. Saturday: February 11, 2017 "DU+JT+DU"
  20. Friday: February 10, 2017 "Helton"
  21. Wednesday: February 8, 2017 "Run & Row"
  22. Tuesday: February 7, 2017 "Legs | Hollow Rocks"
  23. Monday: February 6, 2017 "Clean & Jerk + Run"
  24. Saturday: February 4, 2017 "Sat WOD"
  25. Friday: February 3, 2017 "Cindy"
  26. Wednesday: February 1, 2017 "Wallballs & Cleans"
  27. Tuesday: January 31, 2017 "Row & Run"
  28. Monday: January 30, 2017 "5 minutes of Thrusters"
  29. Saturday: January 28, 2017 "WOD"
  30. Friday: January 27, 2017 "Stoked for Pain"
  31. Wednesday: January 25, 2017 "Row | Lynne | Row"
  32. Monday: January 23, 2017 "CF.com"
  33. Saturday: January 21, 2017 "AMRAP 25 minutes"
  34. Friday: Janaury 20, 2017 "Paul Pena"
  35. Wednesday: January 18, 2017 "Back Squat"
  36. Tuesday: January 17, 2017 "Bench Press"
  37. Monday: January 16, 2017 "AMRAP 25 minutes"
  38. Friday: January 13, 2017 "WOD"
  39. Tuesday: January 10, 2017 "Row"
  40. Monday: January 9, 2017 "The 160"
  41. Saturday: January 7, 2017 "Bench Press"
  42. Friday: January 6, 2017 "20 of 20 v2.0"
  43. Wednesday: January 4, 2017 "CrossFit Total"
  44. Tuesday: January 3, 2017 "WOD"
  45. Monday: January 2, 2017 "For Time"
  46. Satruday: December 31, 2016 "Bench Press"
  47. Friday: December 30, 2016 "WOD"
  48. Thursday: December 29, 2016 "WOD"
  49. Friday: December 23, 2016 "WOD"
  50. Thursday: December 22, 2016 "WOD"
  51. Wednesday: December 21, 2016 "WOD"
  52. Tuesday: December 20, 2016 "Bench Press, Triceps, Push-ups"
  53. Monday: December 19, 2016 "Wallballs, Burpees, Run"
  54. Saturday: December 17, 2016 "AMRAP 30 minutes"
  55. Friday: December 16, 2016 "Grizzly Bear"
  56. Tuesday: December 13, 2016 "Press, Push Press, Push Jerk | Row"
  57. Monday: December 12, 2016 "AMRAP 20 minutes"
  58. Saturday: December 10, 2016 "AMRAP 25 minutes"
  59. Friday: December 9, 2016 "Little Bear"
  60. Wednesday: December 7, 2016 "Legs"
  61. Tuesday: December 6, 2016 "3 Rounds + Row"
  62. Monday: December 5, 2016 "AMRAP 20 minutes + Cleans"
  63. Saturday: December 3, 2016 "Bench Press, Push-ups, Triceps"
  64. Friday: December 2, 2016 "Big Bear"
  65. Wednesday: November 30, 2016 "AMRAP 20 minutes + Push-ups"
  66. Tuesday: November 29, 2016 "Clean"
  67. Monday: November 28, 2016 "WOD"
  68. Saturday: November 26, 2016 "Hang Power Snatch"
  69. Friday: November 25, 2016 "Gobble Gobble"
  70. Wednesday: November 23, 2016 "WOD"
  71. Tuesday: November 22, 2016 "Cindy | Clean & Jerk"
  72. Friday: November 18, 2016 "WOD"
  73. Wednesday: November 16, 2016 "WOD"
  74. Tuesday: November 15, 2016 "AMRAP 20 minutes"
  75. Monday: November 14, 2016 "AMRAP 20 mins"
  76. Saturday: November 12, 2016 "Saturday WOD"
  77. Friday: November 11, 2016 "Artie"
  78. Wednesday: November 9, 2016 "Overhead Squat"
  79. Tuesday: November 8, 2016 "Wallballs & Burpees + Run"
  80. Monday: November 7, 2016 "Clean & Jerk + Run"
  81. Sunday: November 6, 2016 "Severin (No Vest)"
  82. Saturday: November 5, 2016 "Sat WOD"
  83. Friday: November 4, 2016 "Upper Body"
  84. Wednesday: November 2, 2016 "6 minutes x 4"
  85. Tuesday: November 1, 2016 "EMOM Back Squats & Burpees & Push-ups"
  86. Monday: October 31, 2016 "Progressive Grace (Heavy) | Double Unders"
  87. Saturday: October 29, 2016 "Sat WOD"
  88. Friday: October 28, 2016 "Whitten"
  89. Wednesday: October 26, 2016 "15 min DB Clean & Jerk & Row"
  90. Tuesday: October 25, 2016 "Back Squats"
  91. Monday: October 24, 2016 "20 min Bar Clean & Jerk & Row"
  92. Sunday: October 23, 2016 "Sunday Bonus"
  93. Friday: October 21, 2016 "9-8-7-6-5-4-3-2-1"
  94. Wednesday: October 19, 2016 "Calorie Row (50 to 10)"
  95. Tuesday: October 18, 2016 "WOD"
  96. Monday: October 17, 2016 "Jennifer"
  97. Saturday: October 15, 2016 "Bench Press & Push-ups"
  98. Friday: October 14, 2016 "Back Squat & Front Squat"
  99. Thursday: October 13, 2016 "10 minute AMRAP"
  100. Wednesday: October 12, 2016 "Calorie Row (10 to 50)"
  101. Tuesday: October 11, 2016 "10 Rounds"
  102. Saturday: October 8, 2016 "Intervals"
  103. Friday: October 7, 2016 "Freestyle Fran"
  104. Wednesday: October 5, 2016 "15 minute AMRAP"
  105. Tuesday: October 4, 2016 "WOD"
  106. Monday: October 3, 2016 "15 minute AMRAP"
  107. Sunday: October 2, "Happy Birthday a Day Early Steven"
  108. Saturday: October 1, 2016 "Pick 1 or a few"
  109. Friday: September 30, 2016 "EMOM Back Squats & Burpees"
  110. Wednesday: September 28, 2016 "WOD"
  111. Tuesday: September 27, 2016 "Rope Climb | Run"
  112. Monday: September 26, 2016 "WOD"
  113. Saturday: September 24, 2016 "WOD"
  114. Friday: September 23, 2016 "SEAL Chief"
  115. Wednesday: September 21, 2016 "Pull-ups | Deadlift"
  116. Tuesday: September 20, 2016 "Heavy or Normal Grace"
  117. Monday: September 19, 2016 "Legs"
  118. Saturday: September 17, 2016 "5k"
  119. Friday: September 16, 2016 "Senior Chief"
  120. Wednesday: September 14, 2016 "AMRAP 20 minutes"
  121. Tuesday: September 13, 2016 "AMRAP 20 minutes"
  122. Monday: September 12, 2016 "5 minutes of Thrusters"
  123. Saturday: September 10, 2016 "Bench | Kind of Team Series 3"
  124. Friday: September 9, 2016 "5 Rounds"
  125. Wednesday: September 7, 2016 "Power Clean | Shoulder to Overhead"
  126. Tuesday: September 6, 2016 "Partha v1.0"
  127. Saturday: September 3, 2016 "Pick 1 or a few | WOD"
  128. Friday: September 2, 2016 "The Jenna"
  129. Wednesday: August 31, 2016 "Row | Max Reps or Shoulder & Triceps"
  130. Tuesday: August 30, 2016 "The Chief"
  131. Monday: August 29, 2016 "Sots Press | Overhead Squat"
  132. Saturday: August 27, 2016 "Pick 1 or a few"
  133. Friday: August 26, 2016 "Thrusters & Run"
  134. Wednesday: August 24, 2016 "Bench Press | Triceps | Shoulders"
  135. Tuesday: August 23, 3016 "Squat Cleans & Sit-ups"
  136. Monday: August 22, 2016 "CF WOD"
  137. Saturday: August 20, 2016 "Pick 1 or a few"
  138. Friday: August 19, 2016 "WOD"
  139. Wednesday: August 17, 2016 "WOD"
  140. Tuesday: August 16, 2016 "WOD"
  141. Monday: August 15, 2016 "The Bear Complex"
  142. Saturday: August 13, 2016 "Strength | Run & Swim"
  143. Friday: August 12, 2016 "50-35-20"
  144. Wednesday: August 10, 2016 "Back Squat"
  145. Tuesday: August 9, 2016 "The K-Mac"
  146. Monday: August 8, 2016 "WOD"
  147. Friday: August 5, 2016 "Burpees, Row, Burpees, Run, Burpees
  148. Wednesday: August 3, 2016 "Running with the Power of 10"
  149. Tuesday: August 2, 2016 "Bench Press | WOD"
  150. Monday: August 1, 2016 "5 Rounds"
  151. Friday: July 29, 2016 "Burpees, Wallballs, DU's, Run"
  152. Wednesday: July 27, 2016 "Clean | Repeats"
  153. Tuesday: July 26, 2016 "15 minutes"
  154. Monday: July 25, 2016 "15 minutes"
  155. Sunday: July 24, 2016 "2nd Annual McKinney Triathlon"
  156. Saturday: July 23, 2016 "Sat WOD"
  157. Friday: July 22, 2016 "5 minutes"
  158. Wednesday: July 20, 2016 "Legs | Row"
  159. Tuesday: July 19, 2016 "Pull-ups | Bench Press & Pull-ups"
  160. Monday: July 18, 2016 "Clean & Jerk | Double Unders"
  161. Saturday: July 16, 2016 "Sat WOD"
  162. Friday: July 15, 2016 "The Caleb"
  163. Wednesday: July 13, 2016 "4 mins X 3"
  164. Tuesday: July 12, 2016 "AMRAP 25 mins"
  165. Monday: July 11, 2016 "Back Squat"
  166. Saturday: July 9, 2016 "Strength"
  167. Friday: July 8, 2016 "Bon Voyage Tyler Pound"
  168. Wednesday: July 6, 2016 "7 minute AMRAP's"
  169. Tuesday: July 5, 2016 "Deadlift"
  170. Monday: July 4, 2016 "July 4th WOD"
  171. Sunday: July 3, 2016 "Sunday Funday"
  172. Friday: July 1, 2016 "Death by Barbell"
  173. Wednesday: June 29, 2016 "5 Rounds"
  174. Tuesday: June 28, 2016 "Run, Lunge, Run, Lunge, Run"
  175. Monday: June 27, 2016 "AMRAP 20 minutes"
  176. Sunday: June 26, 2016 "Scarface Montain"
  177. Saturday: June 25, 2016 "EMOM"
  178. Friday: June 24, 2016 "Fight Gone Bad v2.0 w/Row"
  179. Wednesday: June 22, 2016 "Bench Press | Workouts | Row"
  180. Tuesday: June 21, 2016 "Back Squat | Hang Squat Cleans"
  181. Monday: June 20, 2016 "Push Press | Hang Clean & Shoulder to Overhead"
  182. Sunday: June 19, 2016 "1775"
  183. Saturday: June 18, 2016 "21-15-9"
  184. Friday: June 17, 2016 "Not For Time"
  185. Wednesday: June 15, 2016 "Workout | Double Unders"
  186. Tuesday: June 14, 2016 "Bench Press | Burpees & Wallballs"
  187. Monday: June 13, 2016 "Just Get it Done | Row"
  188. Saturday: June 11, 2016 "Saturday Workout""
  189. Friday: June 10, 2016 "Heavy Volume Redline 2.0"
  190. Wednesday: June 8, 2016 "Lite Version-The Power of 10 (Totals)"
  191. Tuesday: June 7, 2016 "Power Lifting Total"
  192. Monday: June 6, 2016 "Hildy"
  193. Saturday: June 4, 2016 "Survival Beach Race"
  194. Friday: June 3, 2016 "60 mins of 400's & Burpees"
  195. Wednesday: June 1, 2016 "WOD"
  196. Tuesday: May 31, 2016 "Hang Power Clean | WOD"
  197. Monday: May 30, 2016 "The Murph"
  198. Saturday: May 28, 2016 "Legs"
  199. Friday: May 27, 2016 "SEAL Grinder PT"
  200. Wednesday: May 25, 2016 "Legs"