021314

Skill work:

3x3 Clean Pulls

Record Heaviest Set

WOD

100 DU (2:1 Singles)

then 

5 RFT

10 Power Cleans (135/95#)

10 HRPU

DORM WOD:
5 min clock: Do 5 burpees every 30 seconds
then
15 AMRAP
Run 5 flights of stairs  (substitute 50 lunges)
30 air squats

Cash out:
Turn on a song, do sit-ups until it's over


"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

021214

Strength: Oly Work

EMOM for 10 mins, complete

1 power snatch

1 overhead squat

1 squat snatch

Heaviest possible to complete all reps

WOD

21-18-15-12-9-6-3

wall balls (20/14#)

KBS (53/35#)

HRPU

"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

021114

W/U:

Burgener Warm-up

WOD:

10 power snatches (95/65#)

20 pull-ups

30 box jumps (30/20#)

40 KBS (53/35#)

30 box jumps (24/20#)

20 pull-ups

10 power snatches (95/65#)

Cool down: Mobility

EXERCISE WOD:

While on Duty, Every Hour on the Hour

Odd hrs:  30 push-ups

Even hrs:  30 air squats 

"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

020914

WOD
EMOM for 12 mins
Odd min: 5 box jumps
Even min: 5 strict T2B

Rest 2 mins, then

12 min AMRAP:
60 Burpees
Max Rep WB (20/14#)
Score is number of wall balls completed

DORM WOD:
EMOM for 12 mins
Odd: 10 push-ups, 5 jumping squats
Even: 10 burpees

Cash-out:
100 air squats

"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

012414

W/U:

400m or 500M row, then

5 min AMRAP of "Cindy"

PVC Pass throughs/band stretch

Skill: Push press 

Find 5 RM or 5x5 of 75% of 5RM

"Betty"

5 RFT

135/95#

12 push press

20 box jumps 24/20

"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

012314

W/U: 400m run/500m row, then
5 min AMRAP of "Cindy"

10 walking lunges
Perfect stretch

Skill: Clean (Squat/Power)
Work towards 1RM

Find 5RM or 5 X 5 @75%

"Kalsu" (Modified)
50 Thrusters 135/95#
At start of WOD, complete 5 burpees EMOM, complete 5 burpees until a total of 50 thrusters is completed.
*Original WOD is 100 Thrusters




"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

012214

W/U: 400m run/500m row, then

5 min AMRAP of "Cindy"

Couch stretch
Burgener W/U

Skill: Snatch (15-20 min)

Find 5RM or 5 X 5 @75%

"Isabel"
135/95#
30 Snatches
(Squat, power, split snatch ok)

Cash out:
50 GHD Sit-ups/100 DUS

"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

012114

W/U: 400m run/500m row, then

5 min AMRAP of "Cindy"

10 walking lunges

10 inch worms

Skill: Front Squats

Find 5RM or 5 X 5 @75%

WOD:

7 min AMRAP @135/95#

5 clean and jerks (Ground to Overhead)

5 Toes to Bar

"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

011714

"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

011614

W/U:
400m run/500m row, then
5 min AMRAP of "Cindy"
Burgener W/U

Skill: Clean and Jerk (15-20 min)

WOD:
"Grace" 135/95#
30 Clean and Jerks (Ground to Overhead)

HOME WOD:
60-sec plank
rest 10 secs
60-sec plank
rest 10 sec
60-sec plank
rest 10 sec
30 sec squat holds
10 squats
30 sec squat hold
10 squats
30 sec squat holds
rest 10 sec
100 HRPU

011514

"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

011414

W/U:
400m run/500m row then                                        
2 rounds  of:
10 scorpions each leg

10 rollovers to V-sit
10 good mornings (w/empty bar)
10 romanian deadlifts (w/empty bar)
10 walking lunges

Skill:  Deadlift (10-15 mins)
5 x 75% of 5RM

WOD:
"Javorek"
3 RFT @135/95#
6 Deadlifts
6 SDHP
6 Front squats
6 Push-jerks
6 Back squats

HOME WOD:
2 RFT
50 lunges
40 mountain climbers
30 burpees
20 elevated push-ups
10 V sit-ups


"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

011314

W/U:
400m run/500m row then                                          

5min AMRAP of "Cindy"
10 walking lunges

Skill: Back Squat (15 mins)
5X5 OF 75% 5RM

WOD: Tabata, 8 Rounds, 20 secs work/10 rest
8 Rounds Box Jumps rest 1 min
8 Rounds Wall Balls, rest 1 min
8 Rounds Air Squats, rest 1 min
Score is sum of lowest rep of 8 Rounds

HOME WOD: Tabata
8 rounds of Air Squats, rest 1 min
8 rounds of Sit-ups, rest 1 min
8 rounds of Push-ups, rest 1 min




"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

011014

W/U:
400m run/500m row                                            
then
5min AMRAP of "Cindy"
PVC Pass Throughs/Band Stretch

Partner WOD:
7min AMRAP
5 Thrusters @ 95/65
Partner share the same bar
Partner 1 does 5 thrusters
then Partner 2 does 5 thrusters
"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

010814

W/U:
400m run/500m row, then
5 min AMRAP of "Cindy"
Bergener W/U

Skill: Squat/Power Clean

Bear Complex
15 min EMOM
135/95
1 Power Clean (or Squat Clean)
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

 "Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

010714

W/U:
400m run/500m row, then
5 min AMRAP of "Cindy"
10 walking lunges

Skill: Front Squat 5RM (15 min)

"Karen"
150 wallball shots (20/14#)
For time

 "Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

010614

W/U:
400m run or 500m row then 2 Rnds
10  scorpions (each leg)
10 roll-over to V-sit
10 good mornings (w/empty bar)
10 roman deadlifts (w/empty bar)

Skill: Deadlift 5RM (15 mins)

"CF Open 11.2" 15 min AMRAP
9 Deadlifts (155/100#)
12 HRPU
15 Box Jumps (24/20")

 "Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

010314

W/U:
400m run or 500m row then 3 ends
10 air squats (rest 3-secs at bottom)
10 walking lunges
5 broad jumps

Skill: Back Squat 5RM (15 mins)

"Death by…" Burpees
1 min = 1 rep
2 min = 2 reps, etc
Go until you can't complete prescribed minute

 "Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

123013

Warm up:

250m row then

3 rounds

5 10-sec pull-up static holds

10 air squats

WOD

"CrossFit Disco"

10-9-8-7-6-5-4-3-2-1

Cleans @ 75% BW

Pull-ups

 "Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

122713

Warm up:

10 PVC pipe pass thoughs

then 

3 rounds

10 Air S

quats

10 PVC Pipe OHS

10 Push-ups

WOD:

"Celebrating 2013"

21-18-15-12-9-6-3

OHS (115/95#)

Burpees

 "Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

      -Post your Results in the Comments-