Random
1801, 2019
Sat, Jan 19th
3 B Days to shout out! Lain C, Daniel M, and Speedy. Lain C…the Iron Man competitor turned Crossfitter. This guy has a motor, anyone that can swim 2.4 miles, bike 112 miles, then run a marathon has a motor. Lain is a great guy with a positive demeanor and a willingness to listen and learn. Great having you around Lain happy b day! Next is Daniel M. Daniel has a wrestling background and you can tell. This guy is a grinder, and puts forth a huge effort every time he comes in. Daniel has a bunch of natural ability and picks up even the most technical movements quickly. Its going to be a great year for you Daniel, happy b day. Last but not least is Speedy M. Possibly one of the nicest guys you will ever meet. Speedy has been with us on and off for years. This guy makes every room he walks into better. It has been great to have Speedy back in here consistently, the hour is always better with him a part of it. Happy B Day young man. These are sprints tomorrow and are meant to have a minimum of 1-2 min of rest each round. If you don;t have at least a min rest cut run to street to river instead of 200 and adjust your lunge weight. Go all out, rest, then repeat. They will start to get tough if you push pace. have fun.
A) 38 North Stretch and Warm
B) Every 2 Min x 7 Sets
3 Position Hang Power Snatch (Hi Hang/Above Knee/Below Knee
“Fitness”
12 Min EMOM
1st-10 DB Power Snatch
2nd-30 Sec Double Unders
3rd-30 Sec Assault
C) “Run N’ Shoot”
Every 4 min x 6 Sets
200m Run (scale to Street to river if you have less
5 Burpee Box Jumps 24/20
7 Sumo Deadlift High Pull 75/55 (Fitness use Kettlebell)
9 Alt Dumbell Lunge 50/35
1701, 2019
Thurs, Jan 18th
Quick one tonight, Iu know I am missing a couple B Days so I will get you guys tomorrow! Finish it out the week strong! Devils press is going to get spicy!
A) 3 Min Row/Assault then every :20 sec for 3 min Air Squat/Walking Lunge/Sit-up
B) Every 1:30 x 8 Sets
2 Tempo Front Squats 3 sec
“Fitness”
9 Min EMOM
1st-10 Bulgarian Split Squats 5/leg
2nd- 20 Sec Jumping Air Squat
3rd-30 Sec Burpee to stand
C) “The Hangover”
1000/850 Row
25 Box Jump up and Over 24/20
AMRAP Devil’s Press 50/35
4 Min Rest
8 Min to Complete
50/35 Assault Cal
25 Goblet Squats 53/35
AMRAP Pull-ups scale to Ring Row (cap at 65 Pull-ups)
1601, 2019
Thurs, Jan 17th
B Day shout out to Ben C! A regular at the 5:15am I have seen some serious changes in this young man over the years. Ben came into our community after he had a pretty dramatic weight loss and that weight lose continued within our walls. Ben paired this weight loss with a journey to increase strength and his motor and he accomplished both quickly. Ben always has a focus to learn more each time I get to coach him. Ben is observant and easy to coach. It has been great having this guy in our community, happy B Day Ben!
A) 3 Min Row/Assault then every :20 sec for 3 min barbell good morning/light DB Snatch/Supinated bar hang then 1 min jog
B) 2 Rounds
30 Sec Hollow Rocks
30 Sec Sit-ups
30 Sec Plank
C) 4 Min EMOM
30 Sec handstand Walk practice scale to hand stand hold or wall work
D) 6 Min EMOM
1st-Single Arm Romanian DB Deadlift (Right)
2nd-Single Arm Romanian DB Deadlift (Left)
E) “The 50 Year Storm””
16 Min Cap
50-40-30-20-10
Kettlebell Swings 53/35
Double Unders
*****After each Set complete 4 Full Cleans 165/113 last set is after the 10’s
1501, 2019
Jan 16th
Beast of a WOD today, saw a lot of 9+ on the board with some 10+ sprinkled in. Keeping it rolling tomorrow see you bright and early!
A) 3 Min Row/Assault then every :20 sec for 3 min Goblet Squat/Light DB Press/Inch Worms then 1 min jog
B) 12 Min EMOM
1st-3 Overhead Squats (Fitness 8 Single Arm Overhead Walking Lunge)
2nd-12 Sec Assault Sprint
C) “The Ego Check”
4 Rounds-Running Clock
1 Min Power Snatch 75/55 (Fitness Alt DB Power Snatch)
1 Min Burpees to 6″
1 Min Wallball’s 20/14
1 min Rest
1401, 2019
Tues, Jan 15th
A sincere apology to all of those 5:15’ers that didn’t get their workout this morning. Coach Kyle felt terrible. It was an honest mistake and he just slept though his alarm, I know we have all been there before. I also know and appreciate how all of you wake up so early to come down and share an hour with the community. We have a big one for you tomorrow so you can get down and make up for energy lost today! I saw some PR’s sneak in there today on the clean including Joanna M with a 88# clean Pr! To stay in the open spirit we have my favorite WOD from last years open. This is a long balanced WOD. Breath on transitions, keep you head down, and grind!
A) 3 Min Row/Assault then 90 sec jog around rig
B) 9 Min EMOM
1st-60 Sec Double Unders
2nd-40 sec (20 sec each arm) KB waiters carry
3rd-20 sec Push ups
C) “18.1”
20 Min AMRAP
8 Toes 2 bar
10 Single Arm Hang Dumbell Clean and Jerk 50/35 (5/arm)
14/12 Cal Row (if rowers are taken 11/8 Cal Assault
1301, 2019
Mon, Jan 14th
The open is upon us! Feb 21st marks the first open WOD and we will be hosting it a bit differently this year. Instead of a Thursday and Saturday times we will be programming the Open WOD for our Friday WOD each week. This gives you opportunities at the 5:15am, 9:30am, and 6pm to compete. We will be pairing judges for each WOD for those that sign up. If you just want to come in a hit the open WOD without competing we highly suggest you do and you can come hit it without a judge and be part of the energy. We will be pushing the Friday night WOD as a “Friday night lights” and hope to get a bunch down and even more down hanging out, having a beer, and cheering on an athlete that decided to sign up for the open. it is alway a great five weeks filled with challenges. With the new structure a lot of the past pressures are off every region and we can just have fun. Think about signing up, you will not regret it. As you have noticed I have really pushed the motor the last two weeks in our WOD’s which I will continue to do through the open. I will also be programming a lot of the skills we will be seeing in the open over the next 5 weeks to refresh everyone on what will be coming. I will also start to sprinkle in some past Open WODs each week to give any new comers a taste of what they can expect. All open WOD’s can be scaled! I hope to see a bunch of you sign up. Try to be perfect in the skill work, just practice.
A) 3 Min ROW/Assault Every :20 sec for 3 min Walking Lunge/bear crawl/Hollow Swing
B) 12 Min EMOM skill work/Technique
1st-30-40 sec handstand Walk Practice (Scale to pike bear crawl)
2nd-30 sec Ring/Bar Muscle Up/Pull up Technique no more then 5 MU/10 Pull
3rd-Rotate each round between 30 Sec Pistols(Scale to box)
C) “18.2”
12 Min to Complete
1-2-3-4-5-6-7-8-9-10
Barfacing Burpee’s
Dumbell Front Squat 50/35 (if we run out of 50/35 use 45/30)
With remaining time find a 1 Rep Max Clean
1101, 2019
Sat, Jan 12th
Finishing out a tough week with a long light grinding WOD. Have fun with this one! Hang Power Clean is meant to be light and fast . You should never have to drop the weight more then once for those cleans each round.
A) 38 North Warm and Stretch
B) 9 Min EMOM
1st-30 Sec Toes Through Rings
2nd- 30 Sec Sit up
3rd-30 sec Plank
C) “The Tinder Date”
18 Min AMRAP
32 Double Unders
16 Hang Power Clean 95/65
8 Single Arm Alt Overhead Dumbell Lunge (switch arms each round) 50/35
4 Strict Pull-ups (Scale to C2B/Kip/Ring Row)
2 Wall Walks
1 Run Street to River
1001, 2019
Friday, Jan 11th
Finishing out a tough week. Some huge efforts all week. Big improvement on the clean tonight by Andy S. Casey C getting back into the swing of things with a 295 clean, just missing 300. See you guys tomorrow!
A) 3 Min Row/Assault then every :20 sec for 3 min Inch Worms/Barbell Good Morning/Hollow Swings
B) 10 Min EMOM
1st-3 Deadlifts (Can be touch N Go) Fitness complete 10 DB Deadlift
2nd-15 Sec All Out Row
C) “The River Dance”
6 Min AMRAP
12 Burpee’s to 6″
9 Power Snatch 95/65 (Fitness complete 10 DB Alt Snatch)
6 Medball Cleans 20/14
2 Min Rest
2 Min AMRAP Toes 2 bar
2 Min Rest
6 Min AMRAP
12 Burpee’s to 6″
9 Power Snatch 95/65 (Fitness complete 10 DB Alt Snatch)
6 Medball Cleans 20/14
Post 1st AMRAP/# of T2B/2nd AMRAP on board
901, 2019
Thurs, Jan 10th
I don’t know how the PM classes did but the only doughnut I have to buy is for Coach Billy who finished the Enduro in 15:57, :03 under the cap! That was a nasty one today, good work to anyone that came down to tackle it. See you tomorrow.
A) 3 Min Row/Assault then every :20 sec for 3 min Russian kettle swings/Light Overhead walking Lunge/Lateral Box Step Up
B) 12 Min EMOM
1 Full Clean
“Fitness”
12 Min EMOM
1st-25 Sec Medball Cleans
2nd-30 Sec Double Unders
3rd-35 Sec Row
C) “Blue Steel”
4 Rounds
3 Min AMRAP
9 Air Squats
6 Dumbell Power Clean 50/35
3 Shoulder to Overhead 135/95
1 Min Rest
801, 2019
Wed, Jan 9th
I forgot to mention the other night the energy in here Monday. I got a chance to coach early morning, and at night and the energy in each class was big. It was def a open style WOD and you all had that open Style energy. It is always great to see each of you pick each other up. Especially in a staggered WOD, awesome to see that first heat pulling for the second heat. We have a fun one tomorrow. It is not meant to be finished just get as far as you can. If you do finish it I might buy you a doughnut. Have fun!
A) 3 Min Row/Assault then every :20 sec for 3 min Ring Rows/Tempo Push-ups/Inch Worms then a 1 min jog
B) Every 1:30 x 8 Sets
1st-4 Tempo Weighted Strict Pull-ups scale to heavy tempo DB Bent over rows (not ring rows)
2nd-4 Tempo weighted Ring Dips
C) “The Enduro”
If class is bigger then 9 run two heats with a 5 min Stagger
16 Min to Complete
50/35 Cal Assault
40 Kettlebell Swings 53/35
30 Wallball’s 20/14
20 Box Jumps 30/24
10 Ring Muscle Ups (scale to Bar MU or 15 C2B/Kip or 20 Ring Rows)
20 Box Jumps 30/24
30 Wallballs
40 Kettlebell Swings
50/35 Cal Assault