W.O.D.

  • Tuesday 7/25/17


    1. Front Squat

    Find your 1 Rep Max





    2. Rowing Intervals

    *Goal here is to find your preferred damper setting (and get a great workout)

    Score is total meters:

    3 mins on a damper setting of 3-4

    Rest 3 min

    3 mins on a damper setting of 6-7

    Rest 3 min

    3 mins on a damper setting of 9-10

    Rest 3 min

    3 mins on a damper setting of your choice


    *From a CrossFit Journal article: Use this workout to determine which damper setting allows you to be the most efficient. Higher damper settings mean slower stroke rates and longer muscular contractual work on the drive phase of each stroke. Lower damper settings mean higher stroke rates and quicker muscular contractual work. Your physiology and anatomy will determine which damper setting is most effective for longer or shorter periods of work and various intensities.

  • Monday 7/24/17


    "Fran" (Benchmark Board)

    21-15-9

    Thrusters (95/65)

    Pull Ups


    Tips on getting your best Fran time

    WOW...

  • Friday 7/21/17



    1) E2MOM x 8 (16 mins)

    3 Tempo Back Squats (3,3,1)* @ around 75 % of your 1RM BS

    *3 sec descent, 3 sec pause in the bottom, explode to the top

    **Be smart with your weight. Should be a struggle but able to keep your form 



    2) AMRAP in 6 mins:

    15 Russian Twists w/ Med Ball

    10 Wall Balls (20/14)

    5 V-Ups

    *Go all out! Balls to the walls! I want to see you push your pace like you've never done before.

  • Friday 7/21/17



    1) E2MOM x 8 (16 mins)

    3 Tempo Back Squats (3,3,1)* @ around 75 % of your 1RM BS

    *3 sec descent, 3 sec pause in the bottom, explode to the top

    **Be smart with your weight. Should be a struggle but able to keep your form 



    2) AMRAP in 6 mins:

    15 Russian Twists w/ Med Ball

    10 Wall Balls (20/14)

    5 V-Ups

    *Go all out! Balls to the walls! I want to see you push your pace like you've never done before.

  • Thursday 7/20/17


    Option 1: If you missed a benchmark this week then make it up today.

    Option 2: If you did Monday, Tuesday and Wednesday this week then you need a true active recovery day to get ready for a benchmark tomorrow.
    If this is you then do a 2k row at an easy pace then skill work of your choice with the coach.

    And/or a long ROMWOD 

  • Wednesday 7/19/17


    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.


    1. "DT" (Benchmark Board - HERO WOD)

    Five rounds for time of:

    12 Deadlift

    9 Hang power clean

    6 Push jerk

    III-155/105, II-135/95, I-115/75


    2. Midline

    8 x :25 on/:15 off

    Hollow Hold

  • Tuesday 7/18/17

    "Cindy" (Benchmark Board)

    Complete as many rounds in 20 minutes as you can of:

    5 Pull-ups

    10 Push-ups

    15 Squats


    Float like a butterfly... Remember, you should only attempt this if you can do 5-10 strict pull ups and have become efficient in regular kipping first. Great tips and progression below. 


  • Monday 7/17/17


    Check out our July M.O.M.'s voted on by our coaches! Interview in link. Congrats and thanks ladies!

     https://www.facebook.com/CrossFitIII/photos/rpp.314700201982458/1337109376408197/?type=3&theater


    1. Thruster

    Find your 1 Rep Max

    -Lower elbows than a front squat

    -Front squat then heave the bar off your shoulders (don't start pressing in the beginning of the squat

    -Keep the bar as close to your nose as possible then drive head through the window immediately

    -Neutral spine while pressing (squeeze your butt!)



    2. WOD

    Ascending Ladder by 3's for 8 mins - For Total Reps

    3 Thrusters III-95/65, II-80/55, I-65/45

    3 Toes to Bar

    6 Thrusters

    6 Toes to Bar

    9 Thrusters

    9 Toes to Bar

    continue adding 3…


    If Rich goes "slow" maaaaybe we should... ;-) BREATHE!


  • Friday 7/14/17


    Photo Cred: https://www.t-nation.com/training/tip-blast-fat-with-the-kettlebell-squat-ladder


    20 min AMRAP

    20 Double KB Front Rack Squat + Step Up* (III-55s/35s, II-35s/20s, I-25s/15s) (20" box for all)

    10 Burpees Over KBs**

    20m Sled Push*** (45/0)

    *KB in each hand, clean them one at a time or at the same time and hold them together at your collarbone. Do 1 squat then 1 step up for 1 rep. Then do a squat then step up on the other leg for rep 2. 

    **Put KBs down close to each other. Do a burpee then a lateral jump over the KBs just like it was a barbell.

    ***Wall to wall one time. Weight is light so you can push quickly and without stopping and so that we don't have people waiting long.


    Below is a tutorial on a double kb clean to get them ready for your squat and step up today. If you are brand new to this movement, which most are, we suggest cleaning 1 kb then the other then bringing them together



  • Thursday 7/13/17


    During these times when we're focused on benchmarks you are always free to make up a WOD or a lift on Thursdays or really any day. The goal is to have everyone filling up that goal board and knowing their stats. And you know the class will still cheer you on!


    1. Back & Biceps

    4 Rounds for Total Pull Up Reps:

    Max Set of Strict UB Supinated Pull Ups (Scale: Add bands or supinated bar rows)

    As soon as you drop off

    10 Dumbbell Bent Over Rows (Heavy DB - 5 each arm)

    Rest 2 mins 



    2. Death by Plank

    1 min On/ 30 secs Off until Failure

    I - Standard Plank

    II - Plank with feet on Med Ball

    III - Wall Plank (on hands not elbows)

    *Go until you cannot hold the plank for 1 min. Score is total successful rounds.

    **This is a mental toughness workout challenge just as much as it is a core challenge. Get mentally right and program "I got this" in your head. 

    ***If you absolutely NEED to scale the time down to less than 1 min to get any amount of rounds then the coach will decide how long you need to hold for.

  • Wednesday 7/12/17


    1. OHS (Benchmark Lift)

    Find your 1 Rep Max


    Watch this video if you have trouble with OHS and the mobility required

    More in depth geeked out OHS video




    2. "Nancy" (Benchmark Workout)

    5 Rounds for Time:

    400m Run

    15 OHS (RX-95/65, II-80/55, I-65/45)

  • Tuesday 7/11/17


    1. Handstand Hold

    4 Rounds - 1 min Rest between Rounds

    III - Wall Facing for 30-60 secs (possibly trying to work to a free standing)

    II - Wall Facing or Outward Facing for 20-30 secs

    I - Outward Facing or Pike on a Box for 10-20 secs

    *Get as close to the wall as you can. And REALLY fight the overextension of the spine by pulling the rib cage down and squeezing your glutes.




    2. Tabata! 20 sec AMRAP/10 secs Rest - Score is total of all reps for all 4 rounds

    :20 Bench Press (60% of your 1RM)

    :10 Rest

    :20 V-Ups

    :10 Rest

    :20 Ring Dips

    :10 Rest

    :20 Hollow Rocks

    :10 Rest

    Repeat 1 more time to complete 4 mins

    Rest 1 min 

    Repeat until you complete 4 Rounds (total of 19 mins)

RSS Feed