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Sunday 05/28

Schedule reminder for Monday - ONLY 9:00 and 10:00 am classes!

TODAY’S W.O.D:

A. Bent Over Rows 10-10-10-10.
Load stays the same. 90 second rests.
*Compare to 03/16/15.

B. AMRAP 20 minutes:
10 Virtual Shovels (5 per side, 25lb/10lb), 20” barrier
10 Push-ups
200-meter Run
*Compare to 12/14/16.

Post load for A and rounds/reps for B to Members area or comments.

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Saturday 05/27 Happy Birthday Brandon B and Georgia!

Schedule reminder, the Team WOD today will be replaced with an Endurance WOD beginning June 3rd at 9:00 am. 

TODAY’S W.O.D:

8:00 am: Station Play: 3 rounds- 2mins at each station:

Tire Flips
Sledge hammer hits
Hill Sprints
Walking Lunges
200m Sprints

9:00 am Team WOD:

Team Station Play:
AMRAP in 30mins of:
Tire Flips
Sledge Hammer Hits
Burpees
Walking Lunges
S2O with plates
Sit Ups

P1 works at 1st station while P2 runs 3 Hills Sprints. When P2 has completed 3 Hill Sprints, P1 and P2 will switch. P2 will repeat the same station. Once both athletes have completed each station, they will move on to the next station.

Post reps to Members area or comments. 

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Friday 05/26 Happy Birthday Tex!

TODAY’S W.O.D:

A. 2 rounds for time:
Run 400 meters
25 Kettlebell Swings (70lb/50lb)
25 Goblet Squats
25 Pull-ups
*Compare to 04/14/15. 15 min time cap.

B. Every 90 seconds for 6 minutes, using dumbbells:
Deadlift + Hang Squat Clean + Thruster +
Back Step Lunge Left leg + Back Step Lunge Right leg
*Compare to 05/13/16.

C. Strength 101 @ 6PM:
“Arms”
3 sets. 3 minute rests between sets, not exercises. Increase load. Slow and controlled.
Seated Dumbbell Hammer Curl x 8
Standing Alternating Dumbbell Curl x 6 per arm
Concentration Curl, dumbbell x 8 per arm
Lying Triceps Extension x 10
Close Grip Bench Press x 12
Lying Cross Face Triceps Ext. x 8 per arm

Post time for A, loads for B and loads for C to Members area or comments.

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Thursday 05/25 Happy Birthday Mandy!

TODAY’S W.O.D:

A. Every minute for 25 minutes:
     1st minute: Handstand Hold, 45 seconds,
                          use the wall or freestanding
     2nd minute: High Step-ups x 10 (30”/24”),
                           5-per side
     3rd minute: Strict Knees to Elbows x 8
     4th minute: Hip Extensions x 15 reps
     5th minute: Hollow body Hold x 45 seconds
*Compare to 01/06/17.

B. Mobility 101 @ 10AM:
Point of Interest: Piriformis

C. Strength 101 @ 6PM:
"CrossFit Open WOD 13.1"
AMRAP in 17 minutes:
40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
Max rep Snatch (210/120)
*Compare to 10/11/13.

Post progress with skills from A and reps/loads for C to Members area or comments.

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Wednesday 05/24 Happy Birthday Jon F and Emily H!

TODAY’S W.O.D:

A. For time:
50 Dumbbell Snatch (Alt. arms/LTBD)
50 Slam Ball Over the Shoulder (50#/25#)
Run 1 mile
30 DB Snatch
30 Slam Ball Over the Shoulder
Run 800 meters
10 DB Snatch
10 Slam Ball OTS
Run 400 meters
200 Doubleunders
*Compare to 10/30/16.

B. Strength 101 @ 6PM:
5 sets. 3-5 minute rests between sets. Increase load. Slow and controlled.
Arnold Press x 12
Side Lateral Raise x 8
Upright Row x 8
Behind the Neck Press x 10
Bent Over Lateral Raise x 10
Front Dumbbell Raise, seated x 12, alt. arms
Shrugs x 20

Post time for A and loads for B to Members area or comments.

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Tuesday 05/23

IMG_5512.JPG

TODAY’S W.O.D:

A. “Backward Annie”
10-20-30-40-50 reps for time of:
Sit-ups
Doubleunders
*Compare to 01/10/17.

B. 5 efforts of maximum repetition Dumbbell Chest Press.
Rest 2 minutes. Increase loads. Post load and reps for each effort.

C. Mobility 101 @ 10AM:
Point of Interest: Quads & Hip Flexors

D. Strength 101 @ 6PM:
“Open WOD 13.4”
AMRAP 7 minutes:
Clean and Jerk, 3 reps
Toes to Bar, 3 reps
Clean and Jerk, 6 reps
Toes to Bar, 6 reps
Clean and Jerk, 9 reps
Toes to Bar, 9 reps
Clean and Jerk, 12 reps
Toes to Bar, 12 reps
Clean and Jerk, 15 reps
Toes to Bar, 15 reps
Clean and Jerk, 18 reps
Toes to Bar, 18 reps
21….24….27….30….

Men 135lb/61 kg
Women 95lb/43kg

*Compare to 10/08/13.

Post time for A, load/reps for B and load/reps for D to Members area or comments. 

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Monday 05/22

TODAY’S W.O.D:

A. Back Squat 5RM. 15 min cap.

B. Back Rack Stationary Lunges Every minute for 14 minutes do:
1st minute: 5 BRSL, Left side
2nd minute: 5 BRSL, right side
*BRSL load should be 40% of your 5RM Back Squat. No rack.
Compare to 01/04/17.

C. Strength 101 @ 6PM:
5 sets*. 3 minute rests between sets. Maintain strict control during each exercise.
The exercises:

Wide-Grip Pull-up x 5 reps
Close-Grip Chin-ups x 10 reps
Dumbbell Bent Over Row x 8 reps per arm
Standing Barbell Curl x 15, 10,8, 6, 4 reps
Hammer Curls x 8 reps
Alternating Dumbbell Curl x 8 reps

*Move through each exercise without bouncing. Increase loads each set, if able.

Post load for A, load for B and loads for C to Members area or comments.

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Sunday 05/21 Happy Birthday Coach Stacy!

TODAY’S W.O.D:

A. Against a 4 minute running clock, perform the following for max reps:

Run 400 meters
Strict HSPU x max reps
Rest exactly 4 minutes, then...

AMRAP in 4 minutes of
10 Box Jumps (24'/20')
10 pull-ups
Rest exactly 4 minutes, then...

AMRAP in 4 minutes of
5 burpees
5 thrusters (95/65)
Rest exactly 4 minutes, then...

AMRAP in 4 minutes of
30 Double Unders
10 Toes to Bar
(Source - Crossfit Invictus)

B. Group stretch/mobility 

Post reps to Members area or comments. 

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Saturday 05/20

Partner wall-balls. 

Partner wall-balls. 

8am:

15 min AMRAP:
15 Pull Ups
15 Hang Power Cleans (135/95)
15 Toes 2 Bar
15 Burpees
15 Sit Ups

Rest 5mins:

1 Mile Run: EMOM 20 Walking Lunges (20min Cap)

9am Team WOD

AMRAP 25 mins of:
15 Wall Balls
10 Burpees
10 Over the Shoulder Slam Balls
15 Slam Ball Push Press

P1- works on AMRAP
P2- 100m Walking Lunges

Than switch.

Post rounds/reps for 8am and rounds/reps/team name from 9am to Members area or comments.

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Friday 05/19

Click on the photo above to check out some pictures from the 2nd Annual Bulldog Battle. 

Click on the photo above to check out some pictures from the 2nd Annual Bulldog Battle. 

TODAY’S W.O.D:

A. 10 sets of 10 reps for time:
Up Plank – Flutters
Ball Reach-Toe and Overhead
Plank-Swimming
Glute Bridge-Single Leg
Side (Lateral) Lunge
Lying Side Leg Raise
Lying Inside Leg Raise
Superman to Hollowbody Rolls

B. Strength 101 @ 6PM:
5 sets*. 3 minute rests between sets. Maintain strict control during each exercise. The exercises:

Bench Press x 8 reps
Dumbbell Flyes on Med ball x 6 reps
Strict Dips x 8 reps
Lying Triceps Extensions x 8

*Move through each exercise without bouncing. Increase loads each set, if able.

Post time for A and loads for B to Members area or comments. 

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Thursday 05/18 Happy Birthday Emily R!

2nd Annual Bulldog Battle photos COMING SOON!!! 

2nd Annual Bulldog Battle photos COMING SOON!!! 

TODAY’S W.O.D:

A. "Cosgroves Evil 8"

Deadlift + Romanian Deadlift +_Bent Over Row + Power Clean + Front Squat + Push Press + Back Squat + Good Morning.

Round 1, 6 reps of each, hold onto the bar the entire time, no resting the bar.
Rest 90 seconds.
Rd 2, 5 reps, etc.
Rest 90 seconds
Rd 3, 4 reps, etc.
Rest 90 seconds
Rd 4, 3 reps, etc.
Rest 90 seconds
Rd 5,  2 reps, etc.
Rest 90 seconds
Rd 6,  1 rep.
*Compare to 08/02/16.

B. Mobility 101 @ 10AM:
Point of Interest: Traps

C. Strength 101 @ 6PM:
1) Warm Up:
10 Wall Squats
10M Duck Walk with PVC
10 SD
10 Wall Balls
10M Duck Walk with 11#
10 SD
10 Double Pump WB
10M Duck Walk with 45/35
2) Clean Balance 6x3 Increase Load
3) EMOM 15 Min
1 PC
1 HPC
1 Clean Balance (power landing)
1 Clean Balance (squat landing)
*Compare to 12/13/15.

Post loads for A and loads for C to Members area or comments. 

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Wednesday 05/17 Happy Birthday Becky K!

TODAY’S W.O.D:

A. AMRAP 20 minutes of:
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

OR

“Mary”
5 Handstand Push-ups
10 One-legged Squats, alternating
15 Pull-ups

Compare to 02/01/16.

B. Strength 101 @ 6PM:
1) Warm-up: 4 rounds of:
25 Jumping Jacks
25 Hip Thrusts (bridging)
25 Side Leg Raises (floor)
25 Inner thigh leg raises
2) Strength: 10x10 Good Mornings.
Increase load. 2 minute Rests.
3) Abs: Giant set 10 sets of 10 reps for each exercise. Crunches + Butterfly Curl Up + The Squirm + Crossed Leg Oblique Crunch + Single-leg Straight-leg Jackknives
*Compare to 02/02/17.

Post rounds/reps/WOD for A and loads for B to Members area or comments. 

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Tuesday 05/16

TODAY’S W.O.D:

A. Shoulder Press 8x2. Load stays the same. One minute rests. Compare to 05/10/16.

B. 3rFT:
31 Thrusters (65lb/45lb)
31 Bent Over Rows
25 Doubleunders
21 Thrusters
21 Bent Over Rows
25 Doubleunders
11 Thrusters
11 Bent Over Rows
25 Doubleunders
Compare to 06/23/15.

C. Mobility 101 @ 10AM:
Point of Interest: The Calves

D. Strength 101 @ 6PM:
Back Squats 10’s & 20’s
5x10 Back Squats.
Increase load.
2 minute Rests.
Then 3x20 Back Squats, start at last set of 10's load.
Increase load from there. 2 minute Rests.
Compare to 03/17/17.

Post load for A, time for B and loads for D to Members area or comments. 

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Monday 05/15

TODAY’S W.O.D:

A. 3RM Deadlift. 12-minute cap.
Compare to 02/14/17.

B. “Quinn”
3rFT:
Run 400-meters
50 Sit-ups
50 Back Extensions
Compare to 01/22/17.

C. Strength 101 @ 6PM:
1) Snatch technique
2) 15 minutes to establish a 1RM Squat Snatch.
3) Squat Snatch @85% 1RM, 10 sets of 2 reps.

Post load for A, time for B and loads for C to Members area or comments. 

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Friday 05/12 Happy Birthday Steven D!

Friendly reminder the GYM is closed this weekend. We are hosting our 2nd Annual Bulldog Battle on Saturday, May 13th and Sunday is Mother's Day. 

Saturday, May 13th:
2nd Annual Bulldog Battle
9:00am - 4:00pm
$10 cash ADMISSIONS

TODAY’S W.O.D:

Strength 101 @ 6PM is the same as the WOD since we are setting up for the competition on Saturday.

Six rounds for reps:
3 minutes FORWARD Jumprope, singles
3 minutes BACKWARD Jumprope, singles
*Compare to 10/16/15.

Post total reps to Members area or comments. 

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Thursday 05/11 Happy Birthday Tony T!

TODAY’S W.O.D:

A. 4 rounds for time of:
Weighted Step-ups, HTBD, (95lb/65lb) x 8/leg
Rest 1 minute.
Push Press x 10
Rest 1 minute.
Sumo-Deadlift High Pull x 12
Rest 1 minute.
Bent Over Row, palms up x 10
Rest 1 minute

B. Mobility 101 @ 10AM:
Point of Interest: Traps

C. Strength 101 @ 6PM:
1) Front Squat 2RM. 12-minute CAP.
2) 4 rounds of (not for time):
Hang Power Clean x 8
Bench Press x 5
Dumbbell Pull-over x 8
*Increase load each round. Rest 3 minutes between rounds.

Post time for A and loads for C to Members area or comments.

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Wednesday 05/10 Happy Birthday Jim and Renae!

WOD #3_2ndBDB_1_2.jpg

TODAY’S W.O.D:

A. “Deck of Cards_CFF_Core” for time:

Hearts: Russian Twists
Clubs: Seated Straight-leg Tuck
Spades: Superman (2-ct), opposite hand & foot
Diamonds: The Squirm (4-ct)

Aces: 11 reps
Face Cards: 10 reps
Numbered Cards: as valued
Jokers: 60 Synchronized Jumping Jacks

B. Strength 101 @ 6PM:
1) Back Squat 10-9-8-7-6-5-4-3-2-1 reps for loads. Rest 90 seconds.
2) 100 Hamstring Raises on GHD.

Post time for A and loads for B to Members area or comments. *Compare to 03/30/17.

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Tuesday 05/09 Happy Birthday Joe H and Mary-Christine!

TODAY’S W.O.D:

A. 5 sets of 50-meter Farmer Carry with DB’s. 1-minute rests.
*Compare to 12/08/15.

B. AMRAP 12 minutes:
Run 200 meters
50-ft. handstand walk (15-meters)
30 second Handstand Hold
*Source: Crossfit.com

C. Mobility 101 @ 10AM:
Point of Interest: Biceps/Triceps

D. Strength 101 @ 6PM:
1) Push Jerks 8x2. Load stays the same. 2 minute rests
2) 3 rounds of (not for time):
12 Dumbbell Curls, alternating arms
10 Diamond Push-ups
8 Strict, Wide-Grip Pull-ups
25 GHD Sit-ups
25 Hip Extensions (no load)

Post loads for A, rounds/reps for B and loads for D to Members area or comments.

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