A WOD we all love to hate!

WOD~
Filthy 50 or Dirty 30 (30 reps of each movement instead of 50).... Pick your poison!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post times to comment.

WOD~ 100 body weight back squats. Whenever you put the bar down, attempt max dead hang pull ups. You will need to clean, jerk, and back rack the bar each time.

Post weight, time, and dead hang attempts to comments.

Rowing and Wallballs!

WOD~ 3 Rds:

500m row

50 wall balls

Post time to comments.

Summer Studs

With summer approaching, we need less clothing... which reminded us of this classic! We just had to bring it back for a walk down memory lane.

WOD~DL 5x1 then....

AMRP12:

12 DL (135/95#)

12 push ups on the bar

Post weight sets and rounds to comments.

Fractured Fran

BZ's got some spring in him! Check out this video of him making a 55 3/4 inch box jump! Way to go!

WOD~ 1 Rep max front squat then....
AMRP15
10 Thrusters (95/65#)
10 Pull ups

Post weight sets and rounds to comments.

Chelsea

Look familiar? We all have been there!

WOD~"Chelsea"

5 pull ups

10 push ups

15 squats

Each min on the min for 30 min. If you begin to fail, just continue and count total rounds completed in the 30 minutes. How far can you make it? 10min? 15 min? 20 min? The full 30?

Post how many rounds were completed successfully, followed by total rounds in 30 min. EXAMPLE: If you were able to follow for 16 rounds, then fell behind and completed another 10 before the 30 min time limit ran out, post it like this: 16/26

Put on your game face!

Hailey gets 10 consecutive dead hang pull ups in a row. At age 6, she is quickly passing her mother and father by!

WOD~

OH Squat three reps for three sets. On each rep, before squatting, pause for 15 sec in the OH position. On the last rep, hold the bottom of the squat for 15 sec before standing upright again.

Then...

Every min on the min for 10 min:

5 Hang power snatches

5 OHS

Post time and weights to comments.

K-9 Bear

Chief works through a modified GHD sit up and sled drag wod. Injuries? Limited range of motion? Flexibility? NO PROBLEM! Everything can be scaled and modified. No excuses to miss those workouts!

~Train to live life the way it was meant to be lived~

WOD~ "K-9 Bear"

21-15-9

BIG box jump (add a 45# plate on top of your normal box)

Push Press (65/45#)

800m run

Post time and weights to comment.

Lunging, Running and Deads

AMers have the the socks.... Hmmmmm... is the trend spreading??? Knee sock Fridays???? Are you with me people?

WOD~

100m walking lunges

100m sprint back

21 Deadlifts (135/95#)

100m walking lunges
100m sprint back

15 DL

100m walking lunges

100m sprint back

9 DL

Post time and weights to comments.

New Friday Theme???

Knee Sock Friday needs to make a return appearance one of these days. I'm not worried....it will catch on! :)

WOD~

Shoulder Press 3x3

Then...

5 rounds

5 push jerks (135/95#)

10 burpees

Post times and weights to comments.

Playing around with gymnastics skills!

Gymnastics skills are so foundational to well-rounded fitness. I know, I know.... in general many of us have visions of men and women running around in tight pants or leotards flipping over various apparatus. However, lets be clear about what I mean by gymnastics training, specifically as it applies to CrossFit. Our use of gymnastics here simply refers to body weight exercises that develop the neurological skills (accuracy, agility, balance, and coordination). These are all components that we need to try and reach to become better athletes. In addition calisthenic style movements help to develop strength and flexibility. So what are the gymnastics skills that I am talking about? Well, they consist of pull ups, push ups, squats, handstands, and muscle ups to name a few. Skills that we will continue to work on improving each week!

WOD~

1 rep max clean

Then...

"Clean Ladder"

1 clean the first min.

2 cleans the second min.

3 cleans the third min.

Etc. Until you reach failure.

Post the number of rounds successfully completed.

If time allows, practice handstand holds as a finisher.

Team WOD!

WOD~ Team Time!

Row 1,00m (500m each person)

100 thrusters (65/45#)

100 kb swings

100 hpc (65/45#)

100 pull ups

100 AB mat sit ups

100 burpees

Teams consist of two people. Divide the work however you would like between the two teammates. However, only one person may work at a time.