Monday WOD - "Angie"

For Time:

100 Pullups
100 Pushups
100 Situps
100 Squats

Warm up: Burgener Warm up
Skills: Kipping Pullups
Core: Plank Series

Evening WOD's are at the gym
Morning WOD's are at the park


All workouts will be scaled to your individual fitness level.

Friday WOD- "Helen"

3 Rounds for Time:

400 m Run
21 KB Swing 24kg/16 kg
12 Pullups

Matt 14:07 44#kb
Tony 10:53 44# kb
Megan 14:07 9#kb body rows
Scott 17:53 26# kb body rows
Mike 13:37 35# kb body rows
Lori 15:22 18#kb presses


All workouts will be scaled to your individual fitness level.

Thurs WOD

We are at the gym tomorrow

3 Rounds for Time of:

7 Deadlift
9 SDHP
12 Thruster
9 Front Squat
7 Push Press

95#/65#

All workouts will be scaled to your individual fitness level.

Wed WOD

We are at the park tomorrow

1 Round for Time:

15 Full Squat DB Snatch/L arm 35#/20#
6 Push up
15 Full Squat DB Snatch/R arm
6 Pushup
12 Full Squat DB Snatch/L arm
6 Pushup
12 Full Squat DB Snatch/R arm
6 Pushup
9 Full Squat DB Snatch/L arm
6 Pushup
9 Full Squat DB Snatch/R arm
6 Pushup

Warm-up: Burgener Warm up
Skills: Snatch - pvc and dumbbell



All workouts will be scaled to your individual fitness level.

Tues WOD

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

Power Clean 95#/65#
OHS 95#/65#

Warmup: Burgener Warmup
Skills: Clean, Power Clean
Core: Tabata Knees to Elbows

We are at the gym tomorrow
All workouts will be scaled to your individual fitness level.

"FilFest Finale"

Max Rounds in 20 mins of:

5 Burpees
7 Medicine Ball Cleans 15#/10#
10 PVC OH Squats (scale up if you wish)

Compare to 02.09.09

We are at the gym today

All workouts will be scaled to your individual fitness level.

Regionals Qualifier - WOD #1

3 Rounds For Time of:

8 Deadlifts 300#/195#
400 m Run

We are at the gym today.

All workouts will be scaled to your individual fitness level.

Wed WOD

3 Rounds for Time:

10 Chest to Bar Pullups
10 Front Squat 165#/105#
10 Burpees


We are at the gym.

All workouts will be scaled to your individual fitness level.

Tues WOD

5 Rounds for Time:

10 Hang Power Clean 95#/65#
20 Wall Ball Shots 20#/12#

We are at the gym tomorrow.

All workouts will be scaled to your individual fitness level.

Mon WOD - "Lung Buster"

All classes meet at Prospect Park tomorrow.

1 Round for Time:

50 KB Swing 26kg/12 kg
10 Ball Slam 20#/15"
50 M Burpee Broad Jump
40 KB Swing
20 Ball Slam
50 M Burpee Broad Jump
30 KB Swing
30 Ball Slam
50 M Burpee Broad Jump
20 KB Swing
40 Ball Slam
50 M Burpee Broad Jump
10 KB Swing
50 Ball Slam


All workouts will be scaled to your individual fitness level.

"Mary"

1 mile run, then

"Mary"

As many rounds as possible in 20 minutes of:

5 Handstand Pushups
10 Pistols, alternating legs
15 Pullups

In keeping with the multitude of handstand pushups and pullups we have been doing this week, we had to choose this WOD.

All workouts will be scaled to your individual fitness level.

Thurs WOD - Continuous Clock

WOD's will be held at the gym tomorrow.

With a continuous running clock, perform max reps at each of 5 stations for a total of 5 rounds. Rest one minute in between rounds.

Ball Slams
Box jump 20"/16"
Wall Ball 20#/15#
KB Swings 15kg/12kg
Burpees

All workouts will be scaled to your individual fitness level.

"Nancy"

5 Rounds for Time:
400 m Run
15 Overhead Squats 95#/65#

6:30 class, we are at Prospect Park
4:45, 5:45 class, we are at the training facility



All workouts will be scaled to your individual fitness level.

The Devil in Disguise - 2

6 Rounds for Time:

Power Clean
Thruster
SDHP

Do not release your grip on the bar during a round. Increase the weight each round and rest as needed between rounds.

All workouts will be scaled to your individual fitness level.

Monday WOD

We are outside at Prospect Park tomorrow, meet at the pavilion parking lot.

"Barbara"

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

rest 3 min between rounds


All workouts will be scaled to your individual fitness level.

Sat WOD "The 300"

The 300:

25 pull ups
50 deadlifts
50 push ups
50 box jumps
50 floor wipers
50 clean and press
25 pull ups

For time.

Add to your 100 HSPU challenge.


All workouts will be scaled to your individual fitness level.

"The Seth"

This is for you Seth!

3 Rounds for Time:

10 Pullups
20 Box Jumps 24"/20"
10 Burpees
20 Push Press 95#/65#
200 m Run

All workouts will be scaled to your individual fitness level.

Thurs WOD

"Diane"

21-15-9 Reps for Time:

Deadlift 225#/155#
Handstand Pushup


All workouts will be scaled to your individual fitness level.

Wed WOD - Team Heat

(Wed 6:30 class - your WOD will be a version of "Hamburguesa" from yesterday)

2 Teams, 2 Heats
2 Movements per Heat
12 min. average time per athlete per team. If a team goes over the 12 min. average, then each member of the team, including the trainer, does 50 burpees.

Heat 1: 10 to 1 descending ladder
Pullups or Body Rows
KB One Arm Swings
100 m sandbag run

Heat 2: 10 to 1 descending ladder
KB SDHP
Diamond Pushups - chest touches ground
100 m sandbag run
All workouts will be scaled to your individual fitness level.

"Hamburguesa" or Total Nastiness

1 Round for Time:

5 Pullup
10 Pushup
15 Squat
200 m Run
21 KB Swing
12 Pullup
400 m Run
50 Wall Ball
400 m Run
12 Pullup
21 KB Swing
200 m Run
15 Squat
10 Pushup
5 Pullup

WOD compliments of CrossFit Verve (we lowered the number of wall ball)


All workouts will be scaled to your individual fitness level.

First at the Park

One Round for Time:

21 Dumbbell Thruster 40#/25#
21 Renegade Rows w/Groiner 40#/25#
21 Dumbbell Step-up, Touch Ground 40#/25#
Run 200 m
15 Dumbbell Thruster
15 Renegade Rows w/ Groiner
15 Dumbbell Step-up, touch ground
Run 200 m
9 Dumbbell Thruster
9 Renegade Rows w/ Groiner
9 Dumbbell Step-up, touch ground
Run 200 m


All workouts will be scaled to your individual fitness level.