WOD'S ARCHIVE

  • 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
  • Workout of the Day – Monday, December 23, 2019

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

    Holiday De-Load Week has arrived! We will have everyone’s  favourite mashup on Monday.
    Back Squats will be Friday, de-loading the legs to get ready for week 5!

    Monday- Monster Mash

    Tuesday- Gymnastics, Deadlift, Sprint Metcon

    Wednesday- Merry Christmas

    Thursday- Holiday WOD with Coach Kristen

    Friday- Back Squats, Non Scoring Metcon

    Saturday- CrossFit LinchPin Test #3, Bench Press

    Mash up

    0-15

    3 Sets

    15/12 Cal Bike
    8 Target Burpees

    *Rest 1 Min between sets*

    15-25

    EMOM X6

    1-Single DB OH Reverse Lunge X4/Leg (Heavy as Possible)
    2-40 sec HS walk/HS Hold Practice

    25-40

    12 Min AMRAP

    17 Box Jumps
    14 T2B
    11 Front Squats 95/65

    CONTINUE READING
  • Workout of the Day – Saturday, December 21, 2019

    By Will Kinsman | In WOD | on December 20, 2019

    A) E90 sec X6

    1-Sots Press X8
    2-Incline DB Bench Press X8

    B) E90 X4

    High Hang Snatch X3
    @60%

    C) E2M X4

    Hang Snatch + Snatch @70-75%

    D) For Weight

    In 12 Minutes

    Complete 3 Rounds

    Row 15/12 Cals
    10 Power Snatch 95/65

    -Once 3 rounds are completed, establish 1RM Snatch in remaining time. Score is heaviest made lift*

    A) E90 sec X6

    1-Sots Press X8
    2-Incline DB Bench Press X8

    B) E90 X4

    Hang Snatch + OHS X3

    C) E2M X4

    Hang Snatch X3

    D) For Weight

    In 12 Minutes

    Complete 3 Rounds

    Row 15/12 Cals
    10 Hang Power Snatch 75/65

    -Once 3 rounds are completed, establish 1RM Hang Snatch in remaining time. Score is heaviest made lift*

    CONTINUE READING
  • Workout of the Day – Friday, December 20, 2019

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

    A) EMOM X9

    1- Banded Press down X10
    2- Beat Swing with towel X4 + 2 Kipping Pull up
    3- Barbell curl X12

    B) 5 Rounds For Time

    18/14 Cal Bike
    18 Pull Ups
    18 Over Head KB Swing 53/35

    A) EMOM X9

    1- Strict Ring Dip, Shoulder to Ring depth X6
    2- Kipping Ring Row with towel X8
    3- Low Ring Transition X3-6

    B) 5 Rounds For Time

    18/14 Cal Bike
    18 Pull Ups
    18 Over Head KB Swing 53/35

    CONTINUE READING
  • Workout of the Day – Thursday, December 19, 2019

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

    Monster Mash

    0-15

    For Time

    105 Double Under  Buy in

    35-25-15-5
    -Air Squat
    -Hand Release Push up

    105 Double Under Buy Out

    15-30

    E2M X5

    -Bench Press X4 @75%

    30-45

    7 Rounds

    7 Strict HSPU
    6 T2B
    5 DB Hang Squat Cleans 50/35

    CONTINUE READING
  • Workout of the Day – Wednesday, December 18, 2019

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

    A) E90 X6

    1-Mixed Rack Bulgarian Split Squat X6/leg
    2-High Box Jump X6

    B) E2.5M X5
    -Back Squat

    Sets 1 & 2, Five reps @75%
    Sets 3 & 4, Three reps @85%
    Set 5, One rep @95%

    *If you haven’t completed week 1 or 2, do so today.

    C) 12 Min AMRAP

    -12 Wall Ball 30/30
    -12/10 Cal Bike
    -12 Alternating DB Hang Split Snatch 50/35

    CONTINUE READING
  • Workout of the Day – Tuesday, December 17, 2019

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

    A) E90 X6

    1- Banded Face Pull X12
    2- Bottoms Up KB Hold X20 sec/side

    B) E2M X4

    -Banded Deadlift X5 @55%

    C) 5 Rounds For Time

    -15 Deadlifts 155/105
    -10 Bar over Burpees
    -5 Power Cleans

    CONTINUE READING
  • Workout of the Day – Monday, December 16, 2019

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

    Squat Day is Wednesday this week, if you are a week behind follow along in order do not jump a head.

    Monday- Split Jerks, Clean & Jerk Complex—18 Min Choose your own adventure AMRAP

    Tuesday- Accessory work—Banded Deadlift—5 RFT, DL, Burpee, PC

    Wednesday- Back Squat Week #3

    Thursday- Monster Mash

    Friday- Gymnastics Week #3— Bike, Pull Up, KBS

    Saturday- Upper body Accessory—Snatch—Metcon for weight

    A) E90 X5

    Split Jerk X5

    B) E2M X6

    Hang Clean + Front Squat + Split Jerk

    C) 18 Min AMRAP

    Score for todays work out is total Calories. If one of the three burpee sets are not completed, Minus 20 calories for every set not completed.

    Row For Calories,
    -20 Burpees over Rower
    -20 Burpee Box Jump
    -20 Target Burpees

    Complete in any order the athlete chooses.

    A) E90 X5

    Split Jerk X2 @70-80%

    B) E2M X6

    Hang Clean + Front Squat + Split Jerk
    @70-80%

    C) 18 Min AMRAP

    Score for todays work out is total Calories. If one of the three burpee sets are not completed, Minus 20 calories for every set not completed.

    Row For Calories,
    -20 Burpees over Rower
    -20 Burpee Box Jump
    -20 Target Burpees

    Complete in any order the athlete chooses.

    CONTINUE READING
  • Workout of the Day – Saturday, December 14, 2019

    By Will Kinsman | In WOD | on December 13, 2019

    A) E90 sec X12

    1-Banded Deadlift X6 @40-50%
    2-HS Hold/HS Walk X30 Sec
    3-10/8 Cal Bike

    B) 14 Min AMRAP

    -4 Plate Burpees
    -14 Alternating DB Hang Split Snatch 50/35
    -24 DU

    CONTINUE READING
  • Workout of the Day – Friday, December 13, 2019

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

    A) E90 sec X4

    Hang Snatch + OHS
    Complex X2

    B) E2M X4

    Hang Snatch X3

    C) For Time

    -600 M Row
    -80 Wall Balls 20/14
    -1000M Row

    A) E90 sec X4

    High Hang Snatch + OHS @55-65%
    Complex X2

    B) E2M X4

    Hang Snatch + Snatch @65-75%

    C) For Time

    -600 M Row
    -80 Wall Balls 20/14
    -1000M Row

    CONTINUE READING
  • Workout of the Day – Thursday, December 12, 2019

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

    Monster Mash

    0-15

    12 Minutes to establish 1 RM Bench Press

    15-30

    EMOM X10

    1-Bench Press X5 @70% of 1RM from part A
    2-Tempo Goblet Squat X5 53/35 @42X1

    30-45

    5 Rounds

    4 Bar Muscle ups
    7 HSPU
    12/9 Cal Bike

    CONTINUE READING
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