Workout of the Day

  • Thursday, November 23, 2017

    Thanksgiving Day- 930am class only


    WOD:

    HERO WOD “Coffland”

    Hang from the pull-up bar for 6 min

    Every time you drop perform 

    800m run

    30 pushups


    L2: 5 min

    L1: 4 min w/ 400m run and 15 pushups for each drop


    U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

    Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

    Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.


  • Wednesday, November 22, 2017

    Strength: 


    Strict Press

    4 x 5 @ 75%

    1 x 5 Strict Press @ 80% immediately followed by a max set of push press (up to 15 reps of push press)



    WOD:

    In teams of 3


    10/8 cal bike

    15 Thrusters

    10 Bar facing burpees


    Each partner must complete 3 rounds.  Next partner can’t start round until entire round is complete.  


    L3: 95/65

    L2: 8/6 cal 75/55

    L1: Scale


  • Tuesday, November 21, 2017

    Strength: Strict Pull-up


    L3: 3 x 3-5 L Sit Pull-ups/CTB

    L2: 1 max set strict pull-ups, rest 1-2 min repeat, rest 1-2 min repeat

    L1: Bar Rows 3 x 5-8 reps (touch chest on every rep)


    WOD:

    28-21-15-9

    Cal Row

    Wall Balls


    L3: 30/20

    L2: 20/14

    L1: Scale


  • Monday, November 20, 2017

    Strength Back Squat 

    1 x 8 @ 70%

    1 x 6 @ 75%

    2 x 5 @ 80%


    WOD: 

    21 Dumbbell Snatch Right

    21 Dumbbell Snatch Left

    Shuttle Run 25/50/Trashcan

    15 Dumbbell Snatch Right

    15 Dumbbell Snatch Left

    Shuttle Run 25/50/Trashcan

    9 Dumbbell snatch Right

    9 Dumbbell Snatch Left

    Shuttle Run 25/50/Trashcan


    L3: 55/35

    L2: 35/25

    L1: Scale


  • Saturday, November 18, 2017

    HERO WOD “Viola”

    AMRAP 20

    Run 400

    11 Power Snatch

    17 Pull-up

    13 Power Cleans


    L3: 95/65

    L2: 75/55

    L1: Scale


    U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.


    Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.


    Viola is survived by his parents, Margaret and Frank; and his sister, Christina.


  • Friday, November 17, 2017

    Deadlift:   4 x 5 @ 70% 1RM  (double overhand) On final rep of each set of 5, complete 5 second eccentric.  


    WOD:

    AMRAP 9

    50 Double Unders

    40 Wallballs

    30 Double Unders

    20 Walballs

    10 Bar Muscle Ups


    L3: 30/20

    L2: 20/14

    L1: Scale


  • Thursday, November 16, 2017

    Skill:

    Tall Clean

    5 x 3 Light weight


    5 x 3 Jerk Behind the neck focusing on footwork


    WOD:

    Every 2 min for 20 min


    1 Clean + 1 Hang Clean + Jerk


    Build as form allows


    Cashout:

    3 x :45-1min weighted plank


  • Wednesday, November 15, 2017


    Strength: 

    Strict Press

    4 x 5 @ 70%

    1 x 5 Strict Press @ 75% immediately followed by a max set of push press (up to 15 reps of push press)


    WOD:

    AMRAP 5

    500m Row

    21 OHS 95/65

    Max TTB


    Rest 3 min


    AMRAP 5

    500m Row

    18 OHS 115/75

    Max TTB


    Rest 3 min

    AMRAP 5

    Row 500

    15 OHS 135/95

    Max TTB 


    L3: 95/65;115/75;135/95

    L2: 75/55; 95/65; 115/75

    L1: Scale

    *Sub Ab Mat situps if you don’t have TTB

  • Tuesday, November 14, 2017

    Strength: Strict Pull-up

    L3: 3 x 5-8 Strict Pull-ups w/ or w/o weight vest

    L2: 4 x 2-4 strict or assisted strict pull-ups

    L1: 4 x 2 negatives and 2 x :15-30 chin over the bar hold (one overhand and one underhand grip)


    WOD:

    40 Thrusters

    40 Bar Facing Burpees

    30 Thrusters

    30 Bar Facing Burpees


    L3: 115/75

    L2: 75/55

    L1: Scale


  • Monday, November 13, 2017

    Strength: 

    Back Squat

    1 x 8 @ 65%

    1 x 6 @ 70%

    2 x 6 @ 75%


     

    WOD: AMRAP 12

    12 Kettlebell Swings

    12 Reverse Lunges w/ kettlebell in Front Rack

    12 Box Jump Overs


    L3: 2/1.5 24/20

    L2: 1.5/1

    L1: Scale

  • Saturday, November 11, 2017

    WOD:


    4 Rounds 4 Time


    20 Alternating Dumbell Snatch

    20 Alternating Lunge w/ Dumbbell locked over head

    20 Burpees



    L3: 55/35

    L2: 35/25

    L1: Scale


    Alternate which arm holds dumbbell over head each round.  


  • Friday, November 10, 2017

    Strength:

    Build to today's heavy or 1RM Backsquat from the rack.

    WOD:

    “Annie”

    50-40-30-20-10

    Double Unders

    Ab Mat Situps

    *10 min cap

    L3: As written

    L2: 3:1 SU/DU

    L1: Scale


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