Workout Of The Day

Wednesday, June 20th WOD

Workout for Wed., 6/20:

Warm Up!

Gymnastics –

4 sets

Max strict pull ups

Max ring dip

Rest: 2:00

WOD –

For time

400m run

30 wbs

10 t2b

20 wbs

10 t2b

10 wbs

5 t2b

400m run

Previous WODs

Tuesday, November 24th WOD

clbnancy

Workout for Tue., 11/24:

Warm Up –

2 Rounds

10 Squats

30 sec russian baby maker

10 Squats

10 band pull aparts

10 Squats

cossack stretch 5 each side

Round 1: Pry Squat

Round 2: Squat Therapy

Strength –

OH Squat

10 Min EMOM

5 reps

WOD –

“Nancy”

5 RFT

400m Run

15 OH Squats

After Bash –

Minute To Win It

Monday, November 23rd WOD

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Thanksgiving Holiday Schedule:

Wed. 11/25 – Last class will be at 5:30pm.  No 6:30pm or 7:30pm classes. 

Thu. 11/26 – Thanksgiving – CLOSED

Fri. 11/27 – 9am WOD ONLY!

Sat. 11/28 – regular schedule resumes

Workout for Mon., 11/23:

Warm Up –

3 Rounds

30:15 W:R

CLB Booty Blaster

Pry Squat

Lunges

Squat Therapy

Strength –

DL

5-5-5-3-3-3

WOD –

3 Rounds

5 min AMRAP

5 T2B

10 DL

15 Burpee Over Bar

1:00 Rest

After Bash –

Glute Smash

Friday, November 20th WOD

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Workout for Fri., 11/20:

Warm Up – 

Dynamic Warm Up

Skill – 

Agility Ladder

Gymnastics Strength –

Pull Up

15 Min Running Clock

0-5 Min EMOM 5 Easy Reps

5-10 Min EMOM 3 Harder Reps

10-15 Min EMOM 1 Hardest Rep

WOD –

Buy in: 2 rope climbs 

Then…

15-12-9-6-3

Burpees box jump overs 

American KBS

Cash out – 2 rope climbs 

Thursday, November 19th WOD

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Thanksgiving Holiday Hours:

Wed. 11/25 – No 6:30pm or 7:30pm On-Ramp that evening.  Last class at 5:30pm.

Thu. 11/26 – CLOSED.  Happy Thanksgiving!

Fri. 11/27 – One WOD at 9am ONLY. 

Sat. 11/28 – Regular schedule resumes. 

Workout for Thu., 11/19:

Warm Up –

Animal Crawl Medley

Barbell Strength –

Bench Press

3-3-3-2-2-2

Superset 1:1 with Single Arm Bent Over Rows

WOD –

18 Min AMRAP

5 Squat Clean Thrusters

15 Sit Ups

400m Run

After Bash –

Shoulder Traction w/ Bands

Wednesday, November 18th WOD

IMG_4144

Workout for Wed., 11/18:

Warm Up –

2 Rounds

10 Squats

30 sec Russian baby maker

10 Squats

samson stretch 30s/leg

10 Squats

cossack stretch 5 each side

Round 1: Pry Squat

Round 2: Barbell FS

Barbell Strength –

Front Squat

3-3-3-2-2-2

WOD –

30 Wall Balls

400m Run

30 T2B

400m Run

30 Wall Balls

After Bash –

Quad Smash

Tuesday, November 17th WOD

IMG_2575

Workout for Tue., 11/17:

Warm Up –

CrossFit Warm Up

3 Rounds

8-10 Pull Ups

8-10 Push Ups

8-10 Sit Ups

8-10 Arches

8-10 Air Squats

30s Samson Stretch/leg

Gymnastics Skill –

Handstand Walk

WOD –

5 Min AMRAP

120′ Farmer’s Carry

120′ Lunges

30 DU’s

Rest 2 Min

5 Min AMRAP

120′ Farmer’s Carry

120′ Lunges

30 DU’s

Monday, November 16th WOD

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Workout for Mon., 11/16:

Warm Up –

Burgener Warm Up

Strength –

Snatch

3-3-3-2-2-2

WOD –

4 Min Tabata Sit-Ups

Rest 3 min

Then

5 Rounds

200m Run

10 box jumps

5 snatch

After Bash –

Gut Smash

Friday, November 13th WOD

IMG_2366

Workout for Fri., 11/13:

Warm Up –

Animal Crawl Medley

Barbell Strength –

Bench Press

5-5-5-3-3-3

Superset 1:1 with Single Arm Bent Over Rows

WOD –

800m Run

40 Burpee Box Jump Overs

800m Row

After Bash – 

Band Traction Shoulder Stretch

Thursday, November 12th WOD

IMG_2467

Workout for Thu., 11/12:

Warm Up –

2 Rounds

10 Squats

30 sec Russian baby maker

10 Squats

samson stretch 30s/leg

10 Squats

cossack stretch 5 each side

Round 1: Pry Squat

Round 2: Barbell FS

Barbell Strength –

Front Squat

5-5-5-3-3-3

WOD –

21-15-9-15-21

Lunges

Sit-Ups

KBS

After Bash –

Minute To Win It

Wednesday, November 11th WOD – Veterans Day

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Workout for Wed., 11/11:

Warm Up –

Dynamic Warm Up

Skill –

Agility Ladder

WOD –

0-10min

Est 1RM Strict Press

Between Attempts accumulate 10s in L-Hang

10-20min

Est 1RM Push Press

Between Attempts accumulate 10s in L-Sit

20-30min

Est 1RM Jerk

Between Attempts 5 T2B