WOD'S ARCHIVE

  • Workout of the Day – Tuesday, July 23, 2019

    By Will Kinsman | In WOD | on July 22, 2019

     

    A) E90 Sec X5

    Bench Press X3 @85%

    B) E5M X4

    -300 M Run
    -8 Jumping C2B Pull up
    -11 Kettlebell Sumo Deadlift High Pull 53/35

    A) E90 Sec X5

    Bench Press X3 @85%

    B) E5M X4

    -300 M Run
    -8 C2B Pull ups
    -11 American Kettlebell Swing 70/53

    CONTINUE READING
  • Workout of the Day – Monday, July 22, 2019

    By Will Kinsman | In WOD | on July 21, 2019

     

    Monday- Tempo Squats—- Sled Shuttle

    Tuesday- Bench Press—- C2B & OH KB Swing

    Wednesday- Sport- OHS – Fitness Trap Bar—- Air bike & Wall ball

    Thursday- Monster Mashup

    Friday- Sport- Snatch – Fitness Reverse Lunge—- Snatch & Burpees

    Saturday- CrossFit Games 12.3

    A) EMOM X8

    1- Tempo Banded Back Squat X4 @32X1
    2- DB Thruster X8 35/25

    B) Sled Shuttle

    -300 M Sled Shuttle Sprint. With an empty sled, from the start line push the sled to  the 10 M line and back. Then the 20 M, 30 M, 40 M and 50 M.

    -Rest 3 Minutes, perform 3 sets.

    CONTINUE READING
  • Workout of the Day – Saturday, July 20, 2019

    By Will Kinsman | In WOD | on July 19, 2019

    A) EMOM X9

    1- Double Under Practice X 35 Sec
    2-Banded Distraction Goblet Squat X5/side
    3-Hand Stand Hold X25-35 sec

    B) CrossFit Games Open 12.4

    Complete as many rounds and reps as possible in 12 minutes of:

    150 Wall balls (20 lbs-10′)/(14 lbs-9′)
    90 Double-unders
    30 Ring Muscle-ups

    CONTINUE READING
  • Workout of the Day – Friday, July 19, 2019

    By Will Kinsman | In WOD | on July 18, 2019

    A) 8 Minutes to build to

    -75-85% Deadlift

    B) E3M X10

    -300 M Run
    -Deadlift X4 @75-85%

    CONTINUE READING
  • Workout of the Day – Thursday, July 18, 2019

    By Will Kinsman | In WOD | on July 17, 2019

    Monster Mash

    0-12

    EMOM X9

    95/65

    1- 4 Beat Swings + 4 Pull Ups
    2- 4 Front Squats + 4 Push Press
    3- 5 Thrusters

    12-21

    Fran

    21-15-9

    -Pull Ups
    -Thrusters 95/65

    -6 Minute Time cap

    21-35

    E90 sec X9

    1-Couch Stretch 30 sec/side
    2-Upper Thoracic Stretch
    3-I-T Band Roll 30 Sec/side

    CONTINUE READING
  • Workout of the Day – Wednesday, July 17, 2019

    By Will Kinsman | In WOD | on July 16, 2019

    A) EMOM X12

    1- Banded External Rotation X6/side
    2-Neutral Grip Pull up hold X30 Sec
    3-Hallow around the world X5
    4-Half Kneeling, Banded Arnold Press X6/arm

    B) For Time

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

    -Bench Press @ 55%
    -Strict Pull up—RX+ Weighted

    CONTINUE READING
  • Workout of the Day – Tuesday, July 16, 2019

    By Will Kinsman | In WOD | on July 15, 2019

     

    A) 4 Sets for Individual Times

    -2 Rounds of Psycho Circuit 35/25
    -B/O DB Row X10
    -DB Hang Clean X10
    -DB Push Press X10
    -DB Squat X10
    -15/12 Cal Bike
    -300 M Run

    Rest 2 min between rounds.

    B) 3 Sets

    -Full kneeling Pallof hold X30 sec/side
    -V sit Med ball Press X20
    -Dragon Flag X 5

    Rest 90 seconds between sets

    A) 4 Sets for Individual Times

    -2 Rounds of Psycho Circuit 65/45
    -B/O Row X10
    -Hang Clean X10
    -Push Press X10
    -Back Squat X10
    -15/cal Bike
    -300 M Run

    Rest 2 min between rounds.

    B) 3 Sets

    -Full kneeling Pallof hold X30 sec/side
    -V sit Med ball Press X20
    -Dragon Flag X 5

    Rest 90 seconds between sets

    CONTINUE READING
  • Workout of the Day – Monday, July 15, 2019

    By Will Kinsman | In WOD | on July 14, 2019

     

    Monday- Leg Pump—-Rowing, Front Squat—Back Squat Test catchup.

    Tuesday- CrossFit Sprint Intervals—- Core Accessories

    Wednesday- Upper body Accessories—- Bench Press/Strict pull ups

    Thursday- Monster Mashup

    Friday- Running and Deadlifts

    Saturday- CrossFit Games 12.4

    Congratulations everyone! You crushed the 6 week cycle, many PRs were set. If you didn’t set a new PR I know you got stronger at higher percentages, we saw many athletes hitting their 95% for 2-3 reps!!

    If you are a week behind, Monday will be your day to retest!

    A) EMOM X10

    1- Team Wall sit med ball pass x 45 sec
    2- Front Squat X8, Building across 5 sets

    *If you have not re-tested your Back squat, use this 10 minutes to do so.*

    B) E3.5 M X5

    -Row 500/400 M
    -Front Squat X5 135/85
    -Burpee over rower X5

    CONTINUE READING
  • Workout of the Day – Saturday, July 13, 2019

    By Will Kinsman | In WOD | on July 12, 2019

    A) EMOM X8

    Trap Bar Deadlift X3
    *Building across 8 sets*

    B) CrossFit Games Open 15.4 UCF Fitness

    Complete as many reps as possible in 8 minutes of:
    3 DB Push Press
    3 cleans
    6 DB Push Press
    3 cleans
    9 DB Push Press
    3 cleans
    12 DB Push Press
    6 cleans
    15 DB Push Press
    6 cleans
    18 DB Push Press
    6 cleans
    21 DB Push Press
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Men clean 185 lb. DB Push Press 50 lb.
    Women clean 125 lb. DB Push Press 35 lb.

    A) EMOM X8

    -Hang Clean + Clean
    *Building across 8 sets*

    B) CrossFit Games Open 15.4

    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Men clean 185 lb.
    Women clean 125 lb.

    CONTINUE READING
  • Workout of the Day – Friday, July 12, 2019

    By Will Kinsman | In WOD | on July 11, 2019

    A) Superset X4
    -DB Bench Press X6
    -Banded External Rotation X8/arm
    -DB Lateral Shoulder Raise X10

    *Rest 2 Min between sets*

    B) E2M X6

    -10 Double KB Front Squat
    -5 Pull ups
    -3 Target burpees

    CONTINUE READING
  • Workout of the Day – Thursday, July 11, 2019

    By Will Kinsman | In WOD | on July 10, 2019

    Monster Mash

    0-18

    Row 2500 M

    E90 sec
    -5 Thrusters 105/75

    15 min time cap

    18-36

    E3M X5

    100 M Sprint

    36-46

    3 sets

    IYT X10
    HS Hold X30 sec

    *Rest as needed, 10 minutes to complete the 3 sets.*

    CONTINUE READING
  • Workout of the Day – Wednesday, July 10, 2019

    By Will Kinsman | In WOD | on July 9, 2019

    A) E3M X3

    -Single Leg RDL X5/leg
    -Single Leg Glute Bridge X5/leg
    -High Box Jump

    *Treat this as an awesome warm up for the back squats, take it as serious as AM VS PM!

    B) E2.5M X6

    Back Squat

    Set 1, 3 reps @80%
    Set 2, 2 reps @85%
    Set 3, 1 rep @90%
    Set 4, 1 rep @95%
    Set 5, 1 rep @100%+
    Set 6, 1 rep @100%+

    C) 2 Sets

    -Star Plank X20 sec/side
    -Farmer Carry Hold X1 min
    -Around the worlds X10

    Rest as needed

    CONTINUE READING
  • Workout of the Day – Tuesday, July 9, 2019

    By Will Kinsman | In WOD | on July 8, 2019

     

    A) E2M X8

    1-Filly Press X6/arm
    2-Dragon Flag X12

    B) EMOM X16

    1-Strict Pull up X5
    2-Unbroken Wall Balls X15
    3-Cal Bike X12/9
    4-One Round of DB Psycho Circuit 35/25
    -B/O DB Row x10
    -DB H.Power Clean X10
    -DB Push Press X10
    -DB Squat X10

    A) E2M X8

    1-Filly Press X6/arm
    2-Dragon Flag X12

    B) EMOM X16

    1-Ring MU X2-6
    2-Unbroken Wall Balls X15
    3-Cal Bike X12/9
    4-One Round of Psycho Circuit 65/45
    -B/O Row x10
    -Power Clean X10
    -Push Press X10
    -Back Squat X10

    CONTINUE READING
  • Workout of the Day – Monday, July 8, 2019

    By Will Kinsman | In WOD | on July 6, 2019

     

    Monday- 35 Min, Row, WB, KB snatch, DU, T2B

    Tuesday- Filly Press—-EMOM, RMU, WB, Bike, Psycho Circuit

    Wednesday- CNS Prep, Back Squat Test

    Thursday- Monster Mashup

    Friday- Boulder Shoulders

    Saturday- Positional Clean work, 15.4

    Week #6

    You have all been grinding through this program and now its go time! We will get everyone prepped at the beginning of class for a new PR! Wheels up fam, time to lift some steal!

    If you are still one week behind, please catch up on the final week of training. You will have time next week to get your test in!

    E7M X5

    -500m Row
    -12 KB Snatches/arm 35/25
    -62 DU
    -15 T2B

    CONTINUE READING
  • Workout of the Day – Saturday, July 6, 2019

    By Will Kinsman | In WOD | on July 5, 2019

    A) E90 Sec X9

    1-DB Bench Press X8
    2-Rope Climb X1-3
    3-Bent over reverse DB Fly X8

    B) CrossFit Games Open Event 17.1

    For time:
    10 dumbbell snatches
    15 burpee box jump-overs
    20 dumbbell snatches
    15 burpee box jump-overs
    30 dumbbell snatches
    15 burpee box jump-overs
    40 dumbbell snatches
    15 burpee box jump-overs
    50 dumbbell snatches
    15 burpee box jump-overs

    Men use 50-lb. dumbbell and 24-in. box

    Time cap: 20 minutes

    CONTINUE READING
  • Workout of the Day – Friday, July 5, 2019

    By Will Kinsman | In WOD | on July 4, 2019

    A) E2.5M X5
    -Barbell Reverse Lunge X6/leg

    B) E4M X4

    -300 M Run
    -12 DB Snatches
    -4 Paralette burpees

    A) E2.5M X5 

    -High Hang Snatch + Mid knee Snatch @ 65-75%

    B) E4M X4

    -300 M Run
    -8 Power Snatches 115/75
    -4 Bar over burpees

    CONTINUE READING
  • Workout of the Day – Thursday, July 4, 2019

    By Will Kinsman | In WOD | on July 3, 2019

    Monster Mash

    0-18

    E3.5 M X4

    -20 Russian KB Swing 70/53
    -20 Wall Balls 20/14
    -10 Paralette Burpees

    18-32

    E2M X5

    Mid knee clean + Clean @65-75%

    32-44

    EMOM X12

    1-Hand Stand Hold X 40 sec
    2-Hollow Leg Lift X12
    3-Philly Carry X6 Lengths

    CONTINUE READING
  • Workout of the Day – Wednesday, July 3, 2019

    By Will Kinsman | In WOD | on July 2, 2019

    A) Back Squat Week #5

    E2.5M X5

    Back Squat

    Set 1, 4 Reps @ 80%
    Set 2, 3 Reps @85%
    Set 3 & 4, 2 Reps @90%
    Set 5, 2 Reps @95%

    B) 3 Sets for Quality

    -Front Rack, Bulgarian Split Squat X6/leg
    -30 Double unders
    -Monster walks X10/side (band just above knee)

    *Rest 2 min*

    CONTINUE READING
  • Workout of the Day – Tuesday, July 2, 2019

    By Will Kinsman | In WOD | on July 1, 2019

    A) Unrivaled Conditioning Test

    Until Completed

    45 Seconds of Work
    90 Seconds of Rest

    -2000 M Row
    -2 Mile Air Bike
    -100 Slam Ball Goblet Squats

    CONTINUE READING
  • Workout of the Day – Monday, July 1, 2019

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

    Bring a friend or family member on Monday to our Canada day holiday WOD at 12 pm!

    Please make sure they have made a profile and completed our online waiver before coming to the gym.

    Partner WOD

    35 Min AMRAP

    800 M Run
    40 Wall Ball
    30 Cal Row
    40 Plate Snatches
    8…0…. Partner Burpees

    Week #5

    This will be our final week of “Training” in the back squat cycle. Week #6 we will re-test!

    Monday- Holiday WOD

    Tuesday- Unrivaled Conditioning Test

    Wednesday- Back Squat Week #5

    Thursday- Monster Mashup

    Friday- Snatches-Sport, Lunges-Fitness

    Saturday- 17.1

    CONTINUE READING
COPYRIGHT ©Peri Grunewald Inc. 2017. ALL RIGHTS RESERVED.
Your life is in your hands. Mediocrity or excellence. You decide.