Wed. WOD

5 Rounds of:

OH Walking Lunge - 45# barbell - 50'
21 Burpees



All workouts will be scaled to your individual fitness level.

"The Ramstein"

Row 500 meters
25 Pullups
20 KB Swings 1 pood
15 OH Squats 65#
10 Burpees
Run 400 meters
10 Burpees
15 OH Squats 65#
20 KB Swings 1 pood
25 Pullups
Row 500 meters

All workouts will be scaled to your individual fitness level.

"Nicole"

Sorry about the late post.

We will do the WOD as posted on the main website:

As many rounds as possible in 20 mins:

400 m run
Max reps pullups



All workouts will be scaled to your individual fitness level.

Saturday WOD

4 rounds of
45 seconds max effort followed by 15 sec rest at each exercise of:

KB Swing 44#/26#
Push-ups
Front Squats 65#/45#
Overhead press 65#/45#
Wall Ball 20#/15#


All workouts will be scaled to your individual fitness level.

"Fausto"

5 Rounds for Time:

10 pullups
15 burpees
20 box jump 24"(20")
25 wall ball 20#(15#)

All workouts will be scaled to your individual fitness level.

"Barbara"

5 Rounds for Time:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3 mins. between rounds

All workouts will be scaled to your individual fitness level.

WOD

30. 25. 20. 15. 10. 5

1 Round for Time:

SDHP 65# (45#)
KB Swings 16 kg (12kg)
Thrusters 65# (45#)





All workouts will be scaled to your individual fitness level.

The main site did this one yesterday, so we will do it today. I told you this was coming!

For Time:

150 wallball shots 20#(15#)


All workouts will be scaled to your individual fitness level.

"The Bear" Complex

7 Sets of the following sequence for 5 rounds:
Power Clean
Front Squat
PushPress
Back Squat
Push Press

Men 65#, Women 53#, increase the weight each round. Do not set the bar down during the set, even to re-grip. Rest as needed in between rounds.



All workouts will be scaled to your individual fitness level.

WOD Daniel- hero workout

All workouts will be scaled to your individual fitness level.

"Daniel"

50 Pull ups
400m Run
21 Thrusters (95#, 65#)
800m Run
21 Thrusters
400m Run
50 Pull ups

Tabata Something Else

The WOD for today's Open House is "Tabata Something Else"

8 Rounds ea of 4 exercises with 20 secs work, 10 secs rest intervals:
Pullups
Pushups
Situps
Squats

All workouts will be scaled to your individual fitness level.

Thurs WOD

1 Round for Time of:

30 Double Unders
6 Turkish Getups

25 Double Unders
5 Turkish Getups

20 Double Unders
4 Turkish Getups

15 Double Unders
3 Turkish Getups

10 Double Unders
2 Turkish Getups

5 Double Unders
1 Turkish Getup

All workouts will be scaled to your individual fitness level.

Wed WOD

Estimate your 1RM for the back squat, shoulder press and deadlift in preparation to do CrossFit Total.

All workouts will be scaled to your individual fitness level.

WOD - 3/17 St. Patrick's Day

To celebrate the Irish holiday
3 rounds of 17 reps each

S - Sumo deadlift high pull 65#(45#)
T - Thrusters 65#(45#)

P - Pushups
A - Air Squat
T - Towel Pullup
R - Renegade Rows DB 25#(15#)
I - Inch Worms
C - Cleans DB 25#(15#)
K - KB Swings 35#(26#)
S - Slam Ball 12#(10#)

D - Double Unders
A - Abs (Weighted)
Y- Yoga (Stretches to End) YAY!

All workouts will be scaled to your individual fitness level.

Monday WOD - "EVA"

5 Rounds for Time of:

800 m Run
30 KB Swings - 1 pood
30 Pullups


All workouts will be scaled to your individual fitness level.

"Linda"

10,9,8,7,6,5,4,3,2,1 reps for time:
1xBW Bench Press
.75xBW Clean
1.5xBW Deadlift

All workouts will be scaled to your individual fitness level.

"Fran"

21-15-9 Reps For Time
Thruster 95#(65#)
Pullups

All workouts will be scaled to your individual fitness level.

WOD

3 Rounds for Time
Row 800 m
20 KB Swing
40 Push Press
60 Squats

All workouts will be scaled to your individual fitness level.

"Fausto"

5 Rounds For Time of:
10 pullups
15 Burpees
20 Box Jump
25 Wall Ball

All workouts will be scaled to your individual fitness level.

Filthy Fifty

50 Box Jumps
50 Jumping Pullups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extension
50 Wall Ball
50 Burpees
50 Double Unders

All workouts will be scaled to your individual fitness level.

Tabata This

Perform 20 seconds of work with 10 seconds of rest for 8 rounds each of:

Pullups
Pushups
Situps
Squats

Score is total of all reps of each exercise

All workouts will be scaled to your individual fitness level.

7 Rounds For Time

10 Knees to Elbows
10 Pushups
10 Goblet Squats
200 m Run

All workouts will be scaled to your individual fitness level.

All workouts will be scaled to your individual fitness level.

WOD "Fight Gone Bad"

With a continuous running clock, perform max reps for one minute at each of 5 stations. 3 rounds, 1 minute rest in between rounds. Each rep is a point. Score is total of all points added up.

Wall Ball 20"(15#)
SDHP 95#(65#)
Box Jump 24#(20#)
Push Press 95#(65#)
Row (for max calories)

All workouts will be scaled to your individual fitness level.

WOD

3 Rounds for Time:

15 Deadlift, 1/2 BW
15 Hang Power Clean, 1/2 BW
15 Front Squat, 1/2 BW
50 Double Under

WOD courtesy of CrossFit Verve

All workouts will be scaled to your individual fitness level.

WOD

Walking Lunge 100'
21 Pullups
21 Situps
Walking Lunge 100'
18 Pullups
18 Situps
Walking Lunge 100'
15 Pullups
15 Situps
Walking Lunge 100'
12 Pullups
12 Situps
Walking Lunge 100'
9 Pullups
9 Situps
Walking Lunge 100'
6 Pullups
6 Situps

WOD courtesy of the main site



All workouts will be scaled to your individual fitness level.