WOD'S ARCHIVE

  • Workout of the Day – Friday, January 17, 2020

    By Will Kinsman | In WOD | on January 16, 2020

    A) EMOM X16

    1- HS Walk X30sec
    2- Ring Dip X6-10
    3- Butterfly Pull Up X8-10
    4- Hollow Flutter Kick X40 Sec

    B) For Time

    100 OHS 45/35
    EMOM Perform 10 Wall Balls 20/14

    CONTINUE READING
  • Workout of the Day – Thursday, January 16, 2020

    By Will Kinsman | In WOD | on January 15, 2020

    Monster Mash

    0-23

    For Time

    850/700 M Row Buy in

    11 Rounds

    -5 Hang Power Clean 75/55
    -6 Front Rack Reverse Lunges
    -7 S2OH

    18 min Cap

    23-35

    Super Set X5

    HS Hold X20 sec
    Bench Press X4 @80%
    Rest 90 Sec

    35-45

    EMOM X9

    1-Farmer Hold X40 Sec
    2-Philly Carry X1 length/arm
    3-V-ups X12

    CONTINUE READING
  • Workout of the Day – Wednesday, January 15, 2020

    By Will Kinsman | In WOD | on January 14, 2020

     

    If you are a week behind from the Back Squat test, Today is your Day! Sub Front Squat for Back Squat and do last weeks testing prescription!

    A) E2.5M X5

    -Front Squat X4 @655
    -Single Leg Wall Sit X15sec/side

    B) 20 Min AMRAP

    -10 Burpee Box Jumps
    -20 Russian KB Swings 70/53
    -60 DU

    CONTINUE READING
  • Workout of the Day – Tuesday, January 14, 2019

    By Will Kinsman | In WOD | on January 13, 2020

    A) E2M X5

    -Push Jerk X2+Split Jerk X2

    B) EMOM X16

    1- 5 Double KB Swing+5 Double KB Front Squat+5 Double KB Push Jerk 53/35
    2-Bike 12/9 Cal
    3- 9 T2B
    4- DB Step Up + High Knee X5/Leg 50/35

    A) E2M X5

    -Push Jerk+Split Jerk @75% of 1 RM Split Jerk

    B) EMOM X16

    1- 5 Double KB Swing+5 Double KB Front Squat+5 Double KB Push Jerk 53/35
    2-Bike 12/9 Cal
    3- 9 T2B
    4- DB Step Up + High Knee X5/Leg 50/35

    CONTINUE READING
  • Workout of the Day – Monday, January 13, 2019

    By Will Kinsman | In WOD | on January 11, 2020

    Its Comp Week! A reminder that if you are competing this week, make sure you are scaling appropriately through out the week so you are ready to go for the weekend!

    Monday- Undefeated 2.0

    Tuesday- Jerk— Non Scoring, Kb, Bike, T2B

    Wednesday- Front Squat/Back Squat—20 Min, DU, Russian Swing, BBJ

    Thursday- Monster Mash

    Friday- For Time OHS

    Saturday- No Classes, Day 2 of The Comp

    A) Superset X4

    -Turkish Get up X3/side
    -Skater Squat X8/side
    *Rest 90 sec*

    B) Undefeated 2.0

    18 Min AMRAP, Building to 2 Rep Max Cluster. Every 90 seconds perform, 3 Burpee Pull ups.

    Following the loading of,

    1-45/35
    2-75/35
    3-95/65
    4-115/75
    5-125/85
    6-135/95
    7-145/100
    8-155/105
    9-165/110
    10-175/115
    11-185/120
    12-195/125
    13-205/130
    14-215/135
    15-225/140

    CONTINUE READING
  • Workout of the Day – Saturday, January 11, 2020

    By Will Kinsman | In WOD | on January 10, 2020

    A) EMOM X8

    1- Paralette Push Up X8-10
    2- Single Arm Ring Row X5/arm

    B) E2M X4

    B1- Ring Muscle Up/Pull Up Attempt

    or

    B2- Max Set Ring Muscle Ups/Pull Ups

    or

    B3- Superset
    -Ring Dip X5
    -Strict C2B X3-6

    C) For Time

    40/30 Cal Bike
    60 Alternating Single Arm DB Hang C+J– #50/35
    20 Box Jumps 30/24″
    40/30 Cal Bike
    20 Box Jumps 30/24″
    60 Alternating Single Arm DB Hang C+J– #50/35
    40/30 Cal Bike

    CONTINUE READING
  • Workout of the Day – Friday, January 10, 2020

    By Will Kinsman | In WOD | on January 9, 2020

    A) EMOM X6

    1- OH Front Foot Elevated Split Squat X4/leg
    2- Agility Ladder, Icky Shuffle X4

    B) Back Squat Test

    E2.5M X6

    Set 1, 3 reps @75%
    Set 2, 2 reps @85%
    Set 3, 2 reps @90%
    Set 4, 1 rep @95%
    set 5, 1 rep @100%
    set 6, 1 rep @100%+

    C) 3 Sets for individual times

    -Row 300/250 M
    -8 DB Snatches 50/35
    -8 DB Facing Burpee Broad Jumps

    Rest 2 min between rounds

    CONTINUE READING
  • Workout of the Day – Thursday, January 9, 2020

    By Will Kinsman | In WOD | on January 8, 2020

    Monster Mash

    0-23

    Reps 1-10

    Deadlift 225/155
    HSPU
    T2B

    18 min Cap

    23-40

    E3M X4

    8 Burpee Box Jump Over
    12 OH KB Swing 53/35
    16 Wall Balls 30/20
    36 DU

    Remaining time Max Cal Bike

    Rest 1 Min between rounds

    40-45

    10 DB Clusters 50/35
    10 DB Thrusters
    10 Clusters 115/75
    10 Thrusters

    5 Min Time Cap

    CONTINUE READING
  • Workout of the Day – Wednesday, January 8, 2020

    By Will Kinsman | In WOD | on January 7, 2020

    A) Superset X4

    -Barbell Hinge Squat X6
    -Pallof Hold X45 sec/side

    *Rest 1 min

    B) E2M X5

    -Trap Bar Deadlift X4

    *Build to heavy 4

    C) For Time

    21-15-9

    -Sumo Deadlift High Pull 95/65
    -Pull Up

    A) Superset X4

    -Sots Press X6
    -Pallof Hold X45 sec/side

    *Rest 1 min

    B) E2M X5

    -Mid Knee Snatch + Snatch @75-85%

    C) For Time

    21-15-9

    -Sumo Deadlift High Pull 95/65
    -Pull Up

    CONTINUE READING
  • Workout of the Day – Tuesday, January 7, 2019

    By Will Kinsman | In WOD | on January 6, 2020

    A) EMOM X6

    1-Half Kneeling Banded Arnold Press X4/arm
    2-B/O DB Reverse Fly X6-8

    B) E2M X5

    Bench Press X3 @85-90%

    C) E2.5M X5

    -Row 500/400 M
    -12 DB S2OH 35/25

    A) EMOM X6

    1-Half Kneeling Banded Arnold Press X4/arm
    2-B/O DB Reverse Fly X6-8

    B) E2M X5

    Bench Press X3 @85-90%

    C) E2.5M X5

    -Row 500/400 M
    -12 S2OH 95/65

    CONTINUE READING
  • Workout of the Day – Monday, January 6, 2019

    By Will Kinsman | In WOD | on January 5, 2020

    Back Squat test and Gymnastics test this week!

    Monday- Lower Body accessory, Clean Complex— Clean burpee metcon

    Tuesday- Bench Press— Rowing+S2OH

    Wednesday- Snatch— 21-15-9, SDLHP, Pull up

    Thursday- Monster Mash

    Friday- Back Squat Test— DB Metcon

    Saturday- Gymnastics Test— Chipper

    A) EMOM X6

    1- Cross over Pistol Squat X3/leg
    2- Diamond Cone Touches X3/leg

    B) EMOM X6

    Hang Power Clean + Hang Clean

    C) 10 Rounds For Time

    -2 Hang Squat Clean 155/105
    -6 Bar over Burpees

    *18 Min Time Cap*

    A) EMOM X6

    1- Cross over Pistol Squat X3/leg
    2- Diamond Cone Touches X3/leg

    B) EMOM X6

    Power Clean + Clean @65%

    C) 10 Rounds For Time

    -2 Squat Cleans 185/125 RX–225/135RX+
    -6 Bar over Burpees

    *18 Min Time Cap*

    CONTINUE READING
  • Workout of the Day – Saturday, January 4, 2020

    By Will Kinsman | In WOD | on January 3, 2020

    A) EMOM X8

    1- Inclince DB Press X6
    2- Face Pull X10

    B) E2M X5

    Bench Press X4 @80%

    C) For Time

    Double Under
    50-40-30-20-10
    Power Clean 115/75
    10-8-6-4-2

    A) EMOM X8

    1- Inclince DB Press X6
    2- Face Pull X10

    B) E2M X5

    Bench Press X4 @80%

    C) For Time

    Double Under
    50-40-30-20-10
    Hang Power Clean 95/65
    10-8-6-4-2

    CONTINUE READING
  • Workout of the Day – Friday, January 3, 2020

    By Will Kinsman | In WOD | on January 2, 2020

    A) EMOM X9

    1- Banded Press down X10
    2- Beat Swing with towel X3 + 3Kipping Pull up, UNBROKEN
    3- Barbell curl X12

    B) 14 MIN AMRAP

    21- Hang DB Cluster 32/25
    14/12- Cal Bike
    7- Toes to Ring

    A) EMOM X9

    1- Strict Ring Dip, Shoulder to Ring depth X6
    2- Strict C2B X3-6
    3- High Ring Transition X3 + Towel

    B) 14 MIN AMRAP

    21- Hang DB Cluster 32/25
    14/12- Cal Bike
    7- Toes to Ring

    CONTINUE READING
  • Workout of the Day – Thursday, January 2, 2020

    By Will Kinsman | In WOD | on January 1, 2020

    Monster Mash

    We have done 1 Mashup like this prior where you have to rest at specific times of the clock, but if you have finished 1 piece before the rest period you may start the next piece.

    For Time

    3 Rounds

    400/300 M Row
    40 Front Squats 45/35
    40 Push Press 45/35

    INTO

    2 Rounds

    800/600 M Row
    18 Burpee Box Jumps
    18 HSPU

    INTO

    1 Round

    1200/900 M Row
    12 Deadlifts 225/155
    21 Bar Over Burpees

    Prescribed Rest Periods

    18-20 Min
    and
    32-35 Min

    CONTINUE READING
  • Workout of the Day – Wednesday, January 1, 2020

    By Will Kinsman | In WOD | on December 31, 2019

    Holiday WOD

    Happy New Year 2020 WOD

    Two, twenty minute AMRAPS. Half the class does one, half does the other. Then Flip.

    #1, With a partner break up the work as you see fit.

    -20 Mins
    -20 Push Ups
    -20 Pull Ups
    -20 Cal Row

    #2, With a partner break up the work as you see fit.

    -20 mins
    -Plate burpees
    -20 Plate Snatches
    -20 Amat Sit ups

    CONTINUE READING
  • Workout of the Day – Tuesday, December 31, 2019

    By Will Kinsman | In WOD | on December 30, 2019

    A) 3 Sets

    Rest as needed

    -Rower Pike Up X10
    -Hanging Leg Raise X10
    -Hollow Flutter Kick X40 sec

    B) 3 Rounds For Total Time

    -20/15 Cal Row
    -25 Wall Balls 20/14
    -50 DU
    -15 T2B
    -20/15 Cal Bike

    Rest 2 min Between Rounds

    CONTINUE READING
  • Workout of the Day – Monday, December 30, 2019

    By Will Kinsman | In WOD | on December 29, 2019

    Back to to work with our Back Squat Cycle and Gymnastics prep!

    Monday- Back Squat Week 5— Bar Work, OHS/KBS

    Tuesday- Interval Conditioning

    Wednesday- Holiday WOD With Coach Cody

    Thursday- Monster Mash

    Friday- Gymnastics Week #5

    Saturday- Upper body—Power Clean, DU

    A) Super Set X3

    -Agility Ladder, Ickey Shuffle X2
    -High Box Jump X3

    B) E2.5M X5

    Back Squat

    Set #1, five reps @70%
    Set #2, four reps @75%
    Set #3, three reps @80%
    Set #4, two reps @85%
    Set #5, one rep @90%

    C) For Time

    -20 Horizontal Ring Rows
    -30 Double KB Front Squat 35/25
    -15 Pull Ups
    -20 Double KB Front Squat 53/35
    -10 Strict Pull Ups
    -10 Double KB Front Squat 70/53

    A) Super Set X3

    -Agility Ladder, Ickey Shuffle X2
    -High Box Jump X3

    B) E2.5M X5

    Back Squat

    Set #1, five reps @70%
    Set #2, four reps @75%
    Set #3, three reps @80%
    Set #4, two reps @85%
    Set #5, one rep @90%

    C) For Time

    -20 Pull Ups
    -30 OHS 75/55
    -15 C2B
    -20 OHS 95/65
    -10 BMU
    -10 OHS 135/95

    CONTINUE READING
  • Workout of the Day – Saturday, December 28, 2019

    By Will Kinsman | In WOD | on December 27, 2019

    A) CrossFit Linchpin Test #3

    3 Rounds For Time

    21 Wall Balls 20/14
    14 HSPU
    7 Deadlifts 315/205

    B) E2.5M X5

    Bench Press X6 @65-75%

    A) 3 Rounds For Time

    21 Wall Balls 30/20
    14 DB Strict Press 50/35
    7 Deadlifts 225/185

    B) E2.5M X5

    Bench Press X6 @65-75%

    CONTINUE READING
  • Workout of the Day – Friday, December 27, 2019

    By Will Kinsman | In WOD | on December 26, 2019

    Back Squat De-Load

    A) E3M X3

    Back Squat X5 @65%

    B) EMOM X21

    1- 5 Power Cleans + 8 Back Squats @115/75
    2- 5 DB Burpee BoxU overs 24/20–50/35
    3- 20 DU + 10 Pull Ups

    CONTINUE READING
  • Workout of the Day – Tuesday, December 24, 2019

    By Will Kinsman | In WOD | on December 23, 2019

    Partner 12 Days of Christmas

    Divide how ever you like.

    For Time

    1- Row 400/300 Meters
    2- Snatches 95/65
    3- Thrusters 95/65
    4 -Muscle Ups (2 MUs for females)
    5- Burpees
    6-Toes to Bar
    7 Chest-to-Bar Pull-Ups
    8- Russian KB Swings 53/35
    9- Box Jump 24/20
    10- HSPU
    11 Ground to Over Head 95/65
    12 Man Makers 50/35

    Perform the workout like the song 12 days of Christmas.

    CONTINUE READING
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