Saturday’s WOD 10/25/14

By Gonzo / October 24, 2014 / Uncategorized / No Comments

Buy In: Movement Prep   WOD: Chris’s Birthday WOD AMRAP 20 Minutes 200M Run 10 Thrusters 75/55 10 Pull-Ups   Scale Up: 95/65, 115/85   We did not celebrate Coach Chris’s birthday last week with any style, so here it is… style.  The numbers aren’t significant, I just want you to think about Chris while […]

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Friday 10/24/14 FITNESS

By Gonzo / October 23, 2014 / Uncategorized / No Comments

A).  5 Minutes Jumping Rope   B). 3 Rounds, not for time: Single Leg DB D/L x 10 (Each leg) Weighted Walking Lunges (Dumbells) 10-20 Alternating Pistols   C).  5 Rounds 200M Run 10 Dumbbell Renegade Rows 15 Dumbbell Thrusters     A). The goal is for continuous movement.  Try to perform double unders or move […]

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Friday’s WOD 10/24/14

By Gonzo / October 23, 2014 / Uncategorized / No Comments

Buy In: Press 3 @ 70% 3 @ 80% 3 or more @ 90% *Add 10lbs to your last PR   WOD: AMRAP 4 Minutes 7 Hang Power Cleans 135/95 7 Box Jump 24/20 Rest 1 Minute   AMRAP 4 Minutes 7 Hang Power Cleans 115/85 7 Box Jumps 24/20 Rest 1 Minute   AMRAP […]

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Thursday’s WOD 10/23/14

By Gonzo / October 22, 2014 / Uncategorized / No Comments

Buy In: Deadlift 3 @ 70% 3 @ 80% 3 or more @ 90% *add 20lbs to last total   WOD: 5 Rounds for time: 20 Wallball 20/14 10 Toes 2 Bar   Today’s buy in starts with the dead lift.  We will perform 3 reps at 70, 80 and 90 percent of your 1 […]

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Wednesday’s 10/22/14 FITNESS

By Gonzo / October 21, 2014 / Uncategorized / No Comments

A).  3 Rounds: 500M Row Rest 3 Minutes Record all three times   B). AMRAP 5 Minutes   10 Toes 2 Post 10 ABMAT Sit-Ups   Rest 2 Minutes   AMRAP 5 Minutes 7 Ring Rows 7 Push-Ups   Rest 2 Minutes AMRAP 5 Minutes Burpee Box Jump Over   A). Row 500M’s as fast […]

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Wednesday’s WOD 10/22/14

By Gonzo / October 21, 2014 / Uncategorized / No Comments

Buy In: 3 Sets: Max Strict Pull-Ups Max Handstand Push-Ups Record total reps. *If you cannot perform a handstand push-up, hold a handstand hold, use abmats, or perform seated dumbbell presses WOD: AMRAP 10 Minutes: 15 Kettlebell Swing 53/35 30 Double Unders   Today’s buy in will be our max strict pull-ups.  If you cannot […]

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Tuesday’s WOD 10/21/14

By Gonzo / October 20, 2014 / Uncategorized / No Comments

Buy In: Back Squat 3 @ 70% 3 @ 80% 3 or more @ 90% *add 20lbs to your last 1 RM to base percentages   WOD: 1200M Run 3 Rounds: 15 Push Jerk 115/85 15 Pull-Up Scale Up:  Perform 5 Muscle Ups instead of 15 Pull-Ups. Today’s buy in starts with our back squats.  Today we […]

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Monday 10/20/14 FITNESS

By Gonzo / October 19, 2014 / Uncategorized / No Comments

A).  3 Sets, not for time: Max Strict Pull-Ups + 5 Negatives Max Dips + 30 Second Support hold Record total volume of pull-ups and dips.   B).  3 Rounds: 1 Minute Plank (weighted) 1 Minute Overhead Plate Hold 30 Seconds Handstand Hold   C). 3 Rounds: 500M Row 20 KB Swing 15 Burpees Rest […]

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Monday’s WOD 10/20/14

By Gonzo / October 19, 2014 / Uncategorized / No Comments

Buy In: Movement Prep   WOD: “The Chief” 5 Rounds:   3 Minute AMRAP 3 Power Cleans 135/95 6 Push-Ups 9 Squats Rest 1 Minute   Last performed: 3/17/14   For the workout we are going to perform a CrossFit Benchmark/Hero workout called, “The Chief”.  The Chief was created as a homage to the Navy […]

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Saturday’s WOD 10/18/14

By Gonzo / October 17, 2014 / Uncategorized / No Comments

Buy In: Movement Prep   WOD: For time: 3 Rounds: 400M Run 30- 20-10 Front Squat 95/65 200M Run 30-20-10 Push Press 95/65 Rest 2 Minutes between rounds. Today’s workout will consist of a 1800M run, front squats and push-ups.  On round 1, perform a 400M Run, followed by 30 front squats at 95lbs.  Then run […]

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