WOD Workout Of the Day
Thursday April 27, 2017 Thursday April 27th

Warmup:

3 minute Jumprope

20 Prisoner Squats

10 Striders

10 Fire Hydrants each direct…

Wednesday April 26, 2017 Wednesday April 26th

Warmup:

10 Inchworms

20 Phelps

20 Pushups

20 Arm Circles (10 each dir.)

20 Jumping…

Tuesday April 25, 2017 Tuesday April 25th

Warmup:

Row 500

20 Good Mornings

20 Windmills

20 Supermans

20 Squats

20 Pushups…

Monday April 24, 2017 Monday April 24th

Warmup:

Row 500

50′ Lunge Walk

25 Pushups

25 Banded Squats

15 Mirandas

15 Hip B…

Saturday April 22, 2017 Saturday April 22nd

Warmup:

Group 8

WOD:

2 RFT

Run 400

26 H.R. Pushups

Run 400

26 KBS (24/16)

Friday April 21, 2017 Friday April 21st

Warmup:

50 Partner Medball over Pullup Bar

Each partner squats together.

25 Medball pass…

Thursday April 20, 2017 Thursday April 20th

Warmup:

7 Minute Circuit

7 Wallball

7 Pushups

7 Situps

7 Burpees

PreWOD:

5 S…

Wednesday April 19, 2017 Wednesday April 19th

Warmup:

Killer Kate

SDHP w/PVC

OHS

Good Mornings

Pass-Thrus

PreWOD:

30-60-90…

Monday April 17, 2017 Tuesday April 18th

Warmup:

High Knees down

25 Banded Squats (slow and focused)

15 Hip Bridges (Squeeze glut…

Monday April 17, 2017 Monday April 17th

Warmup:

10 Inchworms

25 Squats

10 Hindu Pushups

50′ Bear Crawl

12 Arm Circles in e…

Saturday April 15, 2017 Saturday April 15th

Warmup:

Row 500

10 Inchworms

20 Good Mornings

10 Hindu Pushups

20 Windmills (L/R=1…

Friday April 14, 2017 Friday April 14th

Warmup:

Group 8

PreWOD:

In Teams of 3, row 150 Cal for time

WOD:

AMRAP 20

In sa…

Thursday April 13, 2017 Thursday April 13th

Warmup:

Row 500

15 Monster walks

20 Banded Squats

50′ Lunge walk

12 Clamshells

Wednesday April 12, 2017 Wednesday April 12th

Warmup:

3 Min Jump Rope

25 Squats

12 Forward/Aft Leg Swings/side

12 Lateral Leg Swing…

Tuesday April 11, 2017 Tuesday April 11th

Warmup:

20 Burpees

20 Squats

20 Pushups

20 Arm Circles

20 Phelps

PreWOD:

War…

Monday April 10, 2017 Monday April 10th

Warmup:

Row 500

20 Good Mornings

15 Mirandas

15 Tin Soldiers/side

20 Jumping Squat…

Saturday April 8, 2017 Saturday April 8th

Warmup:

8 Minutes of Dodgeball

If you get hit, 5 burpees.  If you catch the ball, person th…

Friday April 7, 2017 Friday April 7th

We are having a party tonight at 5:00pm.  The morning class schedule will be normal but we will h…

Thursday April 6, 2017 Thursday April 6th

Warmup:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Clamshells/side

15 H…

Wednesday April 5, 2017 Wednesday April 5th

Warmup:

Killer Kate

Squats

Pushups

Situps

Burpees

PreWOD:

Tabata Hollow Hold…

Tuesday April 4, 2017 Tuesday April 4th

Warmup:

7 minute circuit

7 Squats

7 KBS

7 Pushups

7 Jumping Jacks

PreWOD:

EM…

Monday April 3, 2017 Monday April 3rd

Warmup:

Row 500

20 Banded Good Mornings

20 Russian Baby Makers

15 Mirandas

15 Tin …

Saturday April 1, 2017 Saturday April 1st

Warmup:

Killer Kate

Squats

Jumping Jacks

Pushups

Situps

PreWOD:

Tabata Situp…

Friday March 31, 2017 Friday March 31st

Warmup:

Foam Roll Quads (1 -2 minutes)

10 Lunges/leg with vertical reach

10 Striders per…

Thursday March 30, 2017 Thursday March 30th

Warmup:

Run 2 minutes

7 Cycles of Bear Complex with Barbell

12 Mirandas

15 Hip Bridge…

Wednesday March 29, 2017 Wednesday March 29th

Warmup:

Group 7

WOD:

AMRAP 30

20 Doubleunders (1:1 Speed Steps)

12 Pullups

12 P…

Tuesday March 28, 2017 Tuesday March 28th

Warmup:

12 Lateral Walks

25 Banded Squats

12 Firehydrants per side

10 Mirandas

20 …

Monday March 27, 2017 Monday March 27th

Warmup:

10 Inchworms

20 Windmills

20 Banded Pull-Aparts

20 Pushups

20 Phelps

Pr…

Saturday March 25, 2017 Saturday March 25th

Warmup:

Killer Kate

Freestyle movements

PreWOD:

12 minutes to warmup movements in WOD…

Friday March 24, 2017 Friday March 24th

This is the end of the 2017 Open!

Warmup:

Row 500

20 Thrusters w/BB

20 Windmills

5…

Thursday March 23, 2017 Thursday March 23rd

Warmup:

Run 2 minutes

20 Wallball

20 Pushups

20 Windmills

20 Russian Baby Makers

Wednesday March 22, 2017 Wednesday March 22nd

Warmup:

10 Minute Circuit

8 Squats

8 Pushups

8 Mirandas

50′ Bear Crawl

20 Jumpi…

Tuesday March 21, 2017 Tuesday March 21st

Warmup:

Row 500

10 Cycles of Bear Complex

PreWOD:

4-4-4-4

Power Cleans @ 70% 1RM

Monday March 20, 2017 Monday March 20th

Warmup:

12 Lateral Walks

20 Banded Squats

12 Fire Hydrants/Side

12 Mirandas

12 Tin…

Saturday March 18, 2017 Saturday March 18th

Warmup:

Group 8

PreWOD:

3 Rounds with no rest

30 situps

1 min Plank

WOD:

&nb…

Friday March 17, 2017 Friday March 17th

Warmup:

7 Minute Circuit

7 Wallball

7 Good Mornings with PVC

7 Mirandas

7 Pushups

Thursday March 16, 2017 Thursday March 16th

Warmup:

Run 2 minutes

3 Rounds Cindy

PreWOD:

Death by Ring Dips

Score is final com…

Wednesday March 15, 2017 Wednesday March 15th

Warmup:

Row 500

20 Good Mornings

20 Russian Babymakers

15 Mirandas

10 Hindu Pushup…

Tuesday March 14, 2017 Tuesday March 14th

Coach Jessica Moore will be teaching the 6/7am on Tuesdays.  She rocks.

Warmup:

25 Prisoner…

Monday March 13, 2017 Monday March 13th

Warmup:

Row 500

20 Pushups

10 Inchworms

20 Pass-Thrus

20 Phelps

PreWOD:

Work…

Saturday March 11, 2017 Saturday March 11th

Warmup:

50ft High Knees

50ft Butt Kickers

50ft Tin Soldiers

20 Good Mornings

20 Ru…

Friday March 10, 2017 Friday March 10th

Warmup:

Row 500

25 OHS w/PVC

25 Pushups

20 Pass Thrus

15 Mirandas

10 Inchworms

Thursday March 9, 2017 Thursday March 9th

Warmup:

Run 2 min

5 Full Body Circles

50′ Bear Crawl

50′ Crab Walk

20 Pushups

1…

Wednesday March 8, 2017 Wednesday March 8th

Warmup:

25 Squats

25 Pushups

25 Situps

25 Lunges

15 Mirandas

PreWOD:

Tabata …

Tuesday March 7, 2017 Tuesday March 7th

Warmup:

7 Min Circuit

7 Squats

7 KBS

7 Situps

7 Burpees

PreWOD:

30 Turkish G…

Monday March 6, 2017 Monday March 6th

Warmup:

Run 2 minutes

10 Hindu Pushups

25 OHS w/PVC

25 Situps

25 Windmills

50ft…

Saturday March 4, 2017 Saturday March 4th

Warmup:

Group 8

PreWOD:

50 Roll to Candlesticks

Practice standing up in a pistol

W…

Friday March 3, 2017 Friday March 3rd

17.2 is here!  Its gonna be a great one…

Warmup:

Row 500

50ft Lunge Walk

10 T2B

Thursday March 2, 2017 Thursday March 2nd

Warmup:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Mirandas

15 Hip Brid…

Wednesday March 1, 2017 Wednesday March 1st

Warmup:

Row 500

20 Good Mornings w/PVC

15 Mirandas

10 Hindu Pushups

15 Russian Bab…

Tuesday February 28, 2017 Tuesday February 28th

Warmup:

25 Squats

25 Pushups

25 Situps

25 Lunges

15 Mirandas

15 Hip Bridges

Monday February 27, 2017 Monday February 27th

For those of you participating in the Open, please remember to submit your scores so that I can v…

Saturday February 25, 2017 Saturday February 25th

Remember there will be no 8:30am WOD due to the Doubleunder clinic.  There will be a 4:30 class.

Friday February 24, 2017 Friday February 24th – 17.1 is here!

Ok gang – 17.1 is here and today is the day.  We need judges on hand to help.  If you can get her…

Thursday February 23, 2017 Thursday February 23rd

Today is the day we find out what 17.1 will be!  Any guesses?  Dumbbell Fran perhaps?

Warmup:

Wednesday February 22, 2017 Wednesday February 22nd

Hey Gang – There will be no 8:30 Saturday WOD due to Doubleunder Clinic.  We will have a regular …

Tuesday February 21, 2017 Tuesday February 21st

Warmup:

25 Banded Squats

25 Pushups

25 Situps

15 Mirandas

15 Windmills (L/R=1)

Monday February 20, 2017 Monday February 20th

We have a big week coming up!  Open WOD 17.1 will be announced on Thursday at 5:00pm Pacific.  If…

Sunday February 19, 2017 Sunday February 19th – Sunday Throwdown

21-15-9 reps for time of:
Power Snatch 95/65
Toes-to-bar
Box Jump 24/20

For time:
80 Wall …

Saturday February 18, 2017 Saturday February 18th

Warmup:

Group 8

WOD:

For Time

Row 50 Cal

5 Rounds of Cindy

Row 40 Cal

4 Roun…

Friday February 17, 2017 Friday February 17th

Warmup:

Killer Kate

Squats, Pushups, Situps, Jumping Jacks

PreWOD:

Find a max distanc…

Thursday February 16, 2017 Thursday February 16th

Warmup:

5 Rounds of 10 OHS w/PVC, 10 Hindu Pushups

PreWOD:

3-3-3-3-3

Push Press

WO…

Wednesday February 15, 2017 Wednesday February 15th

Warmup:

Down & Backs (50ft)

Bear Crawl Down

Crab Walk Back

High Knees Down

But…

Tuesday February 14, 2017 Tuesday February 14th – Happy Valentines Day!

If you are on the fence re the Double Under clinic or just haven’t signed up yet, we need a minim…

Monday February 13, 2017 Monday February 13th

Warmup:

Run 2 minutes

25 Wallball

25 Situps

25 Pushups

15 Mirandas

PreWOD:

1…

Saturday February 11, 2017 Saturday February 11th

Warmup:

Group 6

PreWOD:

Around The World (20/14) (For Time)

WOD:

EMOM 30

Row …

Friday February 10, 2017 Friday February 10th

Warmup:

Run 2 minutes then

10 Rounds of Bear Complex w/BB

PreWOD:

1-1-1-1-1-1

Squa…

Thursday February 9, 2017 Thursday February 9th

Warmup:

25 Squats

20 Windmills

15 Mirandas

15 Hindu Pushups

25 Situps

PreWOD:

Wednesday February 8, 2017 Wednesday February 8th

Warmup:

7 Minute Circuit

7 Jumping Jacks

7 Squats

7 Pushups

7 Situps

PreWOD:

Tuesday February 7, 2017 Tuesday February 7th

Hey Gang!  We are having a double under clinic here at AC on Saturday February 25th. 5 Time World…

Monday February 6, 2017 Monday February 6th

Warmup:

2 Min Jumprope

50ft Bearcrawl

20 Phelps

50ft Crab Walk

20 Frog Hops

Pre…

Saturday February 4, 2017 Saturday February 4th

Warmup:

Run 2 Minutes

25  OHS w/PVC

25 Mountain Climbers

15 Mirandas

20 Windmills …

Friday February 3, 2017 Friday February 3rd

Warmup:

Group 5

PreWOD:

Get set up for WOD and mentally prepare to finish within the tim…

Thursday February 2, 2017 Thursday February 2nd

If you haven’t registered for the Open yet, wait no longer!  It’s going to be fun.  It’s a great …

Wednesday February 1, 2017 Wednesday February 1st

Don’t forget Coach Rob Mitchell will be here tonight at 6:30 for olympic lifting.  Come get your …

Tuesday January 31, 2017 Tuesday January 31st

We will have a Doubleunder Clinic on 2/25.  There will be two times available and we need a min o…

Monday January 30, 2017 Monday January 30th

Warmup:

10 Inchworms

20 Squats

10 Hindu Pushups

20 Situps

10 Burpees

20 Windmil…

Saturday January 28, 2017 Saturday January 28th

Warmup:

Row 500

15 Banded Good Mornings

10 Hindu Pushups

15 Banded Pull-Aparts

15 …

Friday January 27, 2017 Friday January 27th

Warmup:

Run 2 Minutes

10 Rounds of Bear Complex w/BB

PreWOD:

3-3-3-3

Hang Squat Cl…

Thursday January 26, 2017 Thursday January 26th

Warmup:

50 Jumping Jacks

25 Pushups

20 PVC Pass-Thrus

50ft Lunge Walk

20 Toe Raise…

Wednesday January 25, 2017 Wednesday January 25th

Warmup:

Row 500

20 Prisoner Squats

10 Striders/side

10 Fire Hydrants each direction/s…

Tuesday January 24, 2017 Tuesday January 24th

Warmup:

Run 2 Minutes

20 QL Walk (forwards & backwards) with KB

20 Banded Squats

Monday January 23, 2017 Monday January 23rd

Warmup:

5 Rounds

10 OHS w/PVC

10 Pushups

PreWOD:

5-5-5-5 Bench Press

WOD:

5 …

Saturday January 21, 2017 Saturday January 21st

Warmup:

25 Squats

25 Down Ups

25 Pushups

25 Situps

25 Burpees

PreWOD:

3 Roun…

Friday January 20, 2017 Friday January 20th

Warmup:

6 Min Circuit

6 Wallball

6 Pushups

6 KBS

6 Mirandas

PreWOD:

15 Min D…

Thursday January 19, 2017 Thursday January 19th

Warmup:

Run 2 minutes

15 Mirandas

15 Windmills (L/R=1)

15 Supermans

15 Tin Soldier…

Wednesday January 18, 2017 Wednesday January 18th

Warmup:

“Killer Kate”

Pushups

Mirandas

Situps

Jumping Jacks

PreWOD:

Max Situ…

Tuesday January 17, 2017 Tuesday January 17th

Warmup:

Row 500

25 Thrusters (45/35)

25 Pushups

15 Mirandas

15 Hip Bridges

20 S…

Monday January 16, 2017 Monday January 16th

Warmup:

2 Min Jumprope

25 Squats

20 Side Lunges

20 Mirandas

20 Toe Raises

2 Min…

Saturday January 14, 2017 Saturday January 14th

Warmup:

Row 500

20 Thrusters (45/35)

20 Pushups

20 Situps

15 Mirandas

PreWOD:

Friday January 13, 2017 Friday January 13th

Warmup:

Down & Backs

Fence down

Stripper Back

Bear Crawl down

Crabwalk back

Thursday January 12, 2017 Thursday January 12th

Warmup:

Row 500

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Clamshells

Wednesday January 11, 2017 Wednesday January 11th

Warmup:

Run 3 minutes

50ft Bearcrawl

20 Squats

50ft Bearcrawl

20 Situps

50ft Be…

Tuesday January 10, 2017 Tuesday January 10th

Warmup:

Row 500

10 Inchworms

20 Pushups

15 Mirandas

15 Banded Pull Aparts

25 Sq…

Monday January 9, 2017 Monday January 9th

Warmup:

Run 2 Min

20 Squats

15 Mirandas

12 Side Lunges (L/R=1)

12 Fire Hydrants (L…

Saturday January 7, 2017 Saturday January 7th

Warmup:

Killer Kate

Squats

Pushups

Supermans

Situps

PreWOD:

Alternating full…

Friday January 6, 2017 Friday January 6th

Warmup:

Group 6

PreWOD:

10 Minutes to warmup HPC & DL

WOD:

For total time

5…

Thursday January 5, 2017 Thursday January 5th

Run 2 Minutes

20 Squats

20 Situps

20 Side Lunges

20 Pushups

20 Arm Circles

PreW…

Wednesday January 4, 2017 Wednesday January 3rd

Warmup:

20 Good Mornings w/PVC

20 OHS w/PVC

20 Lunges

15 Mirandas

12 Hindu Pushups…

Tuesday January 3, 2017 Tuesday January 3rd

Happy New Year!!!  Time to get faster, stronger and fitter.

Warmup:

Row 500

12 Rnds of B…

Monday January 2, 2017 Monday January 2nd

Warmup:

2 Minute Jump Rope

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 C…

Saturday December 31, 2016 Saturday December 31st

Warmup:

Row 500

10 Inchworms

16 Tin Soldiers (L/R=2)

16 Jumping Squats

16 Diamond …

Friday December 30, 2016 Friday December 30th

Warmup:

25 Squats

25 Pushups

25 Situps

12 Mirandas

12 Burpees

5 Full Body Circl…

Thursday December 29, 2016 Thursday December 29th

Warmup:

Run 2 Minutes

20 Good Mornings

50′ Lunge Walk

15 Mirandas

15 Tin Soldiers

Wednesday December 28, 2016 Wednesday December 28th

Warmup:

Group 6

PreWOD:

Max Pushups in 3 minutes

WOD:

Row 5K

PostWOD:

Couch …

Tuesday December 27, 2016 Tuesday December 27th

Warmup:

Row 500

10 rounds of Bear Complex w/barbell

PreWOD:

EMOM 10

1 Hang Power C…

Monday December 26, 2016 Monday December 26th

Warmup:

200 Singleunders

15 Mirandas

15 Striders

15 Hip Bridges

50 Butt Kickers

Saturday December 24, 2016 Saturday December 24th

Warmup:

Row 500

25 Squats

25 Pushups

25 Situps

20 Windmills

12 Mirandas

5 Fu…

Friday December 23, 2016 Friday December 23rd

Our holiday schedule will be as follows:  Full schedule with two exceptions.  12/24 8:30am only, …

Thursday December 22, 2016 Thursday December 22nd

Warmup:

20 Wallball

10 Inchworms

12 Mirandas

50Ft Lunge Walk

12 Striders

10 Bur…

Wednesday December 21, 2016 Wednesday December 21st

Warmup:

25 Squats

25 Pushups

25 Situps

15 Lateral Raises w/5lb plate

15 Empty Cans…

Tuesday December 20, 2016 Tuesday December 20th

Warmup:

Row 500

20 Good Mornings

12 Hindu Pushups

20 Windmills

12 Mirandas

20 S…

Monday December 19, 2016 Monday December 19th

Warmup:

12 Banded Monster Walks

12 Banded Lateral Walks

20 Banded Squats

10 Clamshell…

Saturday December 17, 2016 Saturday December 17th

Warmup:

Group 8

PreWOD:

Spend 12 minutes warming up Deadlift

WOD:

5 RFT

7 DL (2…

Friday December 16, 2016 Friday December 16th

Warmup:

10 Inchworms

12 Mirandas

5 Full Body Circles

15 Hip Bridges

12 Lateral Rai…

Thursday December 15, 2016 Thursday December 15th

Warmup:

7 Minute Circuit of

7 Wallball

7 Pushups

7 Situps

7 Down-ups

PreWOD:

Wednesday December 14, 2016 Wednesday December 14th

Warmup:

Run 2 Minutes

3 Rounds of Cindy

5 Pullups

10 Pushups

15 Squats

PreWOD:

Tuesday December 13, 2016 Tuesday December 13th

Warmup:

3 Minute Jumprope

10 Rounds of Bear Complex with barbell

PreWOD:

15 Min to fi…

Monday December 12, 2016 Monday December 12th

Warmup:

Run 2 minutes

20 Prisoner Squats

16 Lunges with twist away from front leg (L/R=2…

Saturday December 10, 2016 Saturday December 10th

Warmup:

Run 3 Minutes

20 Squats

20 Pushups

20 Windmills (L/R=2)

WOD:

AMRAP 50

Friday December 9, 2016 Friday December 9th

Warmup:

6 Minute Circuit

6 Wallball

6 KBS

6 Fire Hydrants per leg

6 Down-ups

Pr…

Thursday December 8, 2016 Thursday December 8th

Warmup:

Run 2 minutes

20 Good Mornings

20 Lunge w/Twist away from forward leg

20 Russ…

Wednesday December 7, 2016 Wednesday December 7th

Warmup:

Killer Kate

Squats

Pushups

Situps

Jumping Jacks

PreWOD:

Tabata Ring …

Tuesday December 6, 2016 Tuesday December 6th

Warmup:

Group 8

WOD:

AMRAP 5

Burpee Box Jump Overs (24/20)

Rest 5:00

AMRAP 4

Monday December 5, 2016 Monday December 5th

Warmup:

Run 2 minutes

12 Monster Walks

12 Lateral Walks

12 Mirandas

12 Hip Bridges…

Saturday December 3, 2016 Saturday December 3rd

Warmup:

25 Squats

50ft Bear Crawl

25 Pushups

50ft Crab Walk

25 Situps

PreWOD:

Friday December 2, 2016 Friday December 2nd

Warmup:

Run 2 minutes

12 Monster Walks

12 Lateral Walks

15 Mirandas

15 Hip Bridges…

Thursday December 1, 2016 Thursday December 1st

Warmup:

10 Inchworms

5 Full Body Circles each direction

20 Down Ups

12 Hindu Pushups

Wednesday November 30, 2016 Wednesday November 30th

Warmup:

Group 6

PreWOD:

Death by Ring Dips

WOD:

AMRAP 15

100′ Walking Lunges

Tuesday November 29, 2016 Tuesday November 29th

Warmup:

7 Minute Circuit

7 Wallball

7 Pushups

7 Situps

7 Burpees

PreWOD:

EMO…

Monday November 28, 2016 Monday November 28th

Warmup:

Run 2 min in gym

25 Squats

15 Striders

15 Mirandas

15 Hip Bridges

15 Ti…

Saturday November 26, 2016 Saturday November 26th

Warmup:

Killer Kate

Squats

Pushups

Down-ups

Mtn Climbers

PreWOD:

Tabata Situ…

Friday November 25, 2016 Friday November 25th

Warmup:

12 Hindu Pushups

5 Full Body Circles (each direction)

10 Inchworms

20 Arm Cir…

Thursday November 24, 2016 Thursday November 24th – Happy Thanksgiving!

Today is going to be a doozy!  We wish you all a very happy Thanksgiving.

Warmup:

Group 6

Wednesday November 23, 2016 Wednesday November 23rd

Warmup:

25 Squats

25 Pushups

25 Situps

25 Lunges

50 Jumping Jacks

PreWOD:

Ma…

Tuesday November 22, 2016 Tuesday November 22nd

Warmup:

7 Min Circuit

7 Wallball

7 KBS

7 Situps

7 Burpees

PreWOD:

4-4-4-4 Po…

Monday November 21, 2016 Monday November 21st

Hey Gang – We have a full schedule this week with the following exceptions:

No CardioCross or …

Monday November 21, 2016 Monday November 21st

Warmup:

Run in gym for 2 minutes

25 Squats

15 Striders

15 Mirandas

15 Hip Bridges

Saturday November 19, 2016 Saturday November 19th

Warmup:

Row 500

20 Frog Hops

20 Pushups

20 Situps

20 Squats

20 Scap Pullups

Friday November 18, 2016 Friday November 18th

Warmup:

12 Hindu Pushups

5 Full Body Circles (each direction)

10 Inchworms

20 Phelps

Thursday November 17, 2016 Thursday November 17th

Warmup:

20 Prisoner Squats

20 Mirandas

20 Hip Bridges

15 Striders

15 Pushups

50…

Wednesday November 16, 2016 Wednesday November 16th

Warmup:

15 Squats w/Lunge

15 Pushups

15 PVC Pass-Thrus

15 Banded Pull-Aparts

15 Ex…

Tuesday November 15, 2016 Tuesday November 15th

Warmup:

3 minute jumprope

10 cycles of Bear Complex w/BB

PreWOD:

6 sets of

1 Hang …

Monday November 14, 2016 Monday November 14th

Warmup:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Banded Clamshells

20…

Saturday November 12, 2016 Saturday November 12th

Warmup:

6 Minute Circuit

6 Wallball

6 Pushups

6 Situps

6 Burpees

PreWOD:

Tab…

Friday November 11, 2016 Friday November 11th

Warmup:

Row 500

12 Hindu Pushups

5 Full Body Circles

20 Windmills (L/R=1)

15 Miran…

Thursday November 10, 2016 Thursday November 10th

Warmup:

15 Squats w/ Lunge

15 Pushups

15 PVC Pass-Thrus

15 Banded Pull-aparts

15 B…

Wednesday November 9, 2016 Wednesday November 9th

Warmup:

10 Inchworms

25 Squats

20 Russian Baby Makers

25 Pushups

20 Lunges

20 H…

Tuesday November 8, 2016 Tuesday November 8th

Warmup:

3 Min Jumprope

10 Cycles of Bear Complex with barbell

PreWOD:

16 Min to build…

Monday November 7, 2016 Monday November 7th

Warmup:

100 Singleunders

15 Frog Hops

15 Striders

15 Russian Babymakers

15 Hip Bri…

Saturday November 5, 2016 Saturday November 5th

Warmup:

Row 500

5 Sets of

10 OHS w/PVC

10 Pushups

PreWOD:

Tabata Ring Support

Friday November 4, 2016 Friday November 4th

Warmup:

100 Singleunders

20 OHS w/PVC

20 PVC Pass Thrus

20 Pushups

20 Mtn Climbers…

Thursday November 3, 2016 Thursday November 3rd

Warmup:

Row 500

20 Good Mornings

30 Lunge Walk

16 Tin Soldiers

20 High Knee Pulls

Wednesday November 2, 2016 Wednesday November 2nd

Warmup:

10 Inchworms

25 Prisoner Squats

25 Pushups

50 Ft. Toe Walk

20 Russian Baby…

Tuesday November 1, 2016 Tuesday November 1st

Warmup:

Row 500

12 Cycles of Bear Complex with Barbell

PreWOD:

7 Sets of the followin…

Monday October 31, 2016 Monday October 31st

Warmup:

100 Singleunders

15 Frog Hops

15 Striders with Twist

50 Ft. Toe Walk

50 Ft…

Sunday October 30, 2016 Sunday October 30th, 2016

Sunday Funday

“Midline Madness”

4 Rounds (not for time):
15 Abmat Sit-ups
20 Hip Extensio…

Saturday October 29, 2016 Saturday October 29th

Warmup:

Group 8

PreWOD:

Tabata Situps

WOD:

With a 35 minute running clock

5 Pul…

Friday October 28, 2016 Friday October 28th

Warmup:

6 Minute Circuit of

6 Wallball

6 Pushups

6 Mtn Climbers

6 Down Ups

PreW…

Thursday October 27, 2016 Thursday October 27th

Warmup:

15 Squats with Forward Lunge (L/R=1)

15 Banded Good Mornings

25 Jumping Jacks

Wednesday October 26, 2016 Wednesday October 26th

Warmup:

5 Rounds of

10 OHS with PVC

10 Pushups

PreWOD:

Bench Press 5-5-5-5-5

Th…

Tuesday October 25, 2016 Tuesday October 25th

Note:  If you missed Monday’s Wendler Back Squats, please make them up during the week.

Warmup…

Monday October 24, 2016 Monday October 24th

Warmup:

100 Singleunders

15 Frog Hops

10 Striders per side

5 Full Body Circles each d…

Saturday October 22, 2016 Saturday October 22nd

Warmup:

20 Jumping Jacks

20 Seal Jumps

20 Pogo Jumps

5 Full Body Circles each directi…

Friday October 21, 2016 Friday October 21st

Warmup:

Row 500

12 Hindu Pushups

15 Banded Pull-aparts

10 Banded Pass-Thrus

20 Arm…

Thursday October 20, 2016 Thursday October 20th

Warmup:

50 Jumping Jacks

3 Sets of:

10 KB Halos (L/R=1)

10 KB Windmills (5/side)

1…

Wednesday October 19, 2016 Wednesday October 19th

Warmup:

Bear Crawl length of gym

10 forward walking inch worms

Crab walk length of gym

Tuesday October 18, 2016 Tuesday October 18th

Warmup:

20 Jumping Jacks

20 Seal Jumps

20 Pogo Jumps

5 Full Body Circles – each direc…

Monday October 17, 2016 Monday October 17th

Warmup:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Clamshells

20 Hip Br…

Saturday October 15, 2016 Saturday October 15th

Warmup:

25 Squats

25 Pushups

25 Mtn Climbers

25 Jumping Lunges

20 Good Mornings

Friday October 14, 2016 Friday October 14th

Warmup:

High Knees length of gym

10 Inchworms

Buttkickers length of gym

20 Pushups

Thursday October 13, 2016 Thursday October 13th

Warmup:

7 Min Circuit

7 Wallball

7 Pushups

7 Situps

7 Jumping Jacks

PreWOD:

Wednesday October 12, 2016 Wednesday October 12th

Warmup:

Row 500

10 Rounds Bear Complex w/Barbell

PreWOD:

15 Min to build to a heavy P…

Tuesday October 11, 2016 Tuesday October 11th

Warmup:

3 Min Jumprope

25 Squats

25 Windmills (L/R=1)

25 Situps

20 Hip Bridges

Monday October 10, 2016 Monday October 10th

Warm Up:

500m Row

3 Rounds:

10 Strict Press w/ BB

10 PVC Pass Throughs

10 Push-ups…

Saturday October 8, 2016 Saturday October 8th

Warm Up:

500m Row

3 Rounds of Cindy

WOD:

“Barbara”

5RFT:

20 Pull-ups

30 Push…

Friday October 7, 2016 Friday October 7th

Warm Up;

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Hip Bridges

15 Pass Throughs

Thursday October 6, 2016 Thursday October 6th

Warm Up:

500m Row

10 Rounds of Bear Complex w/ BB

PreWOD:

5 Sets:

1 Power Clean + …

Wednesday October 5, 2016 Wednesday October 5th

Warm Up:

7 min Circuit

7 Wall Ball

7 KB Swings

7 Burpees

7 Abmat Sit-ups

PreWOD…

Tuesday October 4, 2016 Tuesday October 4th

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Banded Clamshells/side…

Monday October 3, 2016 Monday October 3rd

Warm Up:

500m Row

10 Strict Press w/ BB

10 Pass Throughs w/ PVC

10 Push-ups

PreWOD…

Saturday October 1, 2016 Saturday October 1st

Warm Up:

500m Row

25 Squats

25 Push-ups

15 Hollow Rocks

25 Hip Bridges

PreWOD:

Friday September 30, 2016 Friday September 30th

Warm Up:

Run Loop

Burgener Warm up

PreWOD:

Warm Up Snatch + Technique Work

WOD:

Thursday September 29, 2016 Thursday September 29th

Warm Up:

10 Inchworms

10 Rounds of Bear Complex w/ BB

PreWOD:

3 set:

Pike on Box C…

Wednesday September 28, 2016 Wednesday September 28th

Warm Up:

6 min Circuit

6 Wall Ball

6 KB Swings

6 Abmat Sit-ups

6 Jumping Jacks

Tuesday September 27, 2016 Tuesday September 27th

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Banded Clamshells

2…

Monday September 26, 2016 Monday September 26th

Warm Up:

500m Row

3 Rounds:

10 Strict Press w/ BB

10 Pass Thoughs w/ PVC

10 Push-u…

Saturday September 24, 2016 Saturday September 24th

Warm Up:

Fish Game on Rower

20 Burpees

PreWOD:

Warm-up Back Squat and Deadlift for WO…

Friday September 23, 2016 Friday September 23rd

Warm Up:

3 min Jump Rope

25 Squats

25 Push-ups

25 2-ct Flutterkicks

25 Jumping Lun…

Thursday September 22, 2016 Thursday September 22nd

Warm Up:

7 min Circuit

7 Wall Ball

7 KB Swings

7 Jumping Jacks

7 Push-ups

PreWO…

Wednesday September 21, 2016 Wednesday September 21st

Warm Up:

Group 8

PreWOD:

1 min ME Push-ups

WOD:

EMOM 30

Min 1: 200m/150m Row

Tuesday September 20, 2016 Tuesday September 20th

Warm Up:

Run Loop

10 Rounds of the Bear Complex w/ BB

PreWOD:

1-1-1-1-1-1-1

Hang P…

Monday September 19, 2016 Monday September 19th

Warm Up:

500m Row

4 Rounds:

10 Press w/ BB

10 PVC Pass Through

10 Push-ups

PreW…

Saturday September 17, 2016 Saturday September 17th

Warm Up:

500m Row

10 Rounds of Bear Complex w/ BB

PreWOD:

30-60-90-60-30 seconds

A…

Friday September 16, 2016 Friday September 16th

Warm Up:

Run Loop

2 Rounds:

10 Squats

10 Russian Babymakers

10 Jumping Lunges (L/R…

Thursday September 15, 2016 Thursday September 15th

Warm Up:

2 min Jump Rope

5 Inchworms

20 Push-ups

15 Banded Pass Throughs

60 sec T-…

Wednesday September 14, 2016 Wednesday September 14th

Warm Up:

Group 6

PreWOD:

2 min of ME Double Unders

or

Establish a DU PR

WOD:

Tuesday September 13, 2016 Tuesday September 13th

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Banded Clamshells per …

Monday September 12, 2016 Monday September 12th

Warm Up:

500m Row

4 Rounds:

10 Strict Press w/ PVC

10 Pass Throughs

10 Push-ups

Saturday September 10, 2016 Saturday September 10th

Warm Up;

Killer Kate

PreWOD:

100 Partner Med Ball Sit-ups

WOD:

AMRAP 30

5 Thrus…

Friday September 9, 2016 Friday September 9th

Warm Up:

6 Minute Circuit

6 Wall Ball

6 Push-ups

6 Jumping Squats

6 Pass-Throughs

Thursday September 8, 2016 Thursday September 8th

Warm Up:

10 Inchworms

15 Banded Pass-Throughs

15 Ring Rows

20 OHS w/ PVC

25 Push-u…

Wednesday September 7, 2016 Wednesday September 7th

Warm Up:

25 Squats

25 Good Mornings

25 Push-ups

25 Sit-ups

25 Jumping Jacks

Pre…

Tuesday September 6, 2016 Tuesday September 6th

Warm Up:

Group 8

PreWOD:

Wendler Cycle 2 – Week 4

5 x 40%

5 x 50%

5 x 60%

*A…

Monday September 5, 2016 Monday September 5th

Warm Up:

10 minutes to warm up on your own

WOD:

“Murph”

For Time:

1 mile Run

10…

Saturday September 3, 2016 Saturday September 3rd

Warm Up:

7 min Circuit

7 Wall Ball

7 Jumping Jacks

7 KB Swings

7 Abmat Sit-ups

Friday September 2, 2016 Friday September 2nd

Warm Up:

Group 8

PreWOD:

Tabata Sit-ups

*Score is lowest amount of reps performed in …

Thursday September 1, 2016 Thursday September 1st

Warm Up:

500m Row

10 Rounds of Bear Complex w/ BB

PreWOD:

5 Sets:

3 High Hang Powe…

Wednesday August 31, 2016 Wednesday August 31st

Warm Up:

2 min Jump Rope

10 Inchworms

20 Pass-Throughs

20 Push-ups

10 Shoulder Rol…

Tuesday August 30, 2016 Tuesday August 30th

Warm Up:

Run Loop

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Banded Cla…

Monday August 29, 2016 Monday August 29th

Warm Up:

500m Row

15 Banded Pull-aparts

15 Pass Throughs

10 Inch Worms

20 Arm Circ…

Saturday August 27, 2016 Saturday August 27th

Warm Up:

Run Loop

10 Inchworms

15 Banded Pull-aparts

15 Scap Push-ups

Bear Crawl D…

Friday August 26, 2016 Friday August 26th

Warm Up:

5 Rounds

12 KB Swings (16/12)

50 Single Unders

PreWOD:

Technique work on …

Thursday August 25, 2016 Thursday August 25th

Warm Up:

7 min Circuit

7 Air Squats

7 Side Lunges

7 Push-ups

7 Good Mornings

Pr…

Wednesday August 24, 2016 Wednesday August 24th

Warm Up:

2:00 Jump Rope

10 Scap Pull-ups

10 Scap Push-ups

30 sec/side Banded Shoulder…

Tuesday August 23, 2016 Tuesday August 23rd

Warm Up:

500m Row

Burgener WarmUp

WOD:

Use the remainder of the hour to find:

A) 1…

Monday August 22, 2016 Monday August 22nd

WarmUP:

Run 400

20 Pushups

10 Inchworms

30 High Knees (L/R=1)

20 Phelps

20 Pass…

Sunday August 21, 2016 Sunday August 21st

WOD:

1,000 Meter Row
20 Strict Pull-Ups
400 Meter Empty Prowler Push (50MX8)
20 Strict Pull…

Saturday August 20, 2016 Saturday August 20th

WarmUp: 5 Rounds

10 OHS W/PVC

10 Ring Dips

10 Slamballs

PreWOD:

Tabata Wallball (2…

Friday August 19, 2016 Friday August 19th

WarmUP:

Run Loop

45 Squats

35 Pushups

25 Burpees

15 Ring Dips

10 Strict Pullups…

Thursday August 18, 2016 Thursday August 18th

Warmup:

Row 500

20 Good Mornings W/Barbell

20 Tin Soldiers

30 High Knees (L/R = 1)

Wednesday August 17, 2016 Wednesday August 17th

Warmup:

7 min circuit

7 Jumping Jacks

7 KBS

7 Squats

7 Pushups

PreWOD:

12 Mi…

Tuesday August 16, 2016 Tuesday August 16th

Hey All – please note that any of the products that we now carry can easily be charged directly t…

Monday August 15, 2016 Monday August 15th

WarmUP:

Run 400

20 Pushups

10 Inchworms

30 High Knees (L/R=1)

20 Phelps

20 Pass…

Sunday August 14, 2016 Sunday August 14th

Open Gym/Skill Session/Funday

WOD:

On the Minute x 8
7 Burpee Box Jumps (24/20)

Rest 2:…

Saturday August 13, 2016 Saturday August 13th

WarmUp:

Row 500

20 Wallball

20 Box Jumps

20 SDHP with PVC

20 Push Press with PVC

Friday August 12, 2016 Friday August 12th

WarmUp:

50 High Knees (in place)

25 Pushups

50 Buttkickers (in place)

25 Squats

10…

Thursday August 11, 2016 Thursday August 11th

WarmUp:  7 Min Circuit

7 Wallball (14/10)

7 H.R. Pushups

7 Jumping Jacks

7 Mtn Climbe…

Wednesday August 10, 2016 Wednesday August 10th

WarmUP:  Killer Kate

Prisoner Squats

Windmills

Jumping Jacks

Burpees

PreWOD:  12 M…

Tuesday August 9, 2016 Tuesday August 9th

Hey Gang – we sold out of our first order of SFH Recovery.  Another 25 Bags will be here at the e…

Monday August 8, 2016 Monday August 8th

Warm Up:

15 Banded Pull-aparts

15 PVC Pass Throughs

10 Inch Worms

20 Phelps

30s/si…

Saturday August 6, 2016 Saturday August 6th

Warm Up:

Group 8

WOD:

5 RFT:

20 SDHP (75/55)

20 Box Jumps (24/20)

400m Run

2…

Friday August 5, 2016 Friday August 5th

Check out the new protein bars from FourPoints on the new retail rack.  Great for when you need a…

Thursday August 4, 2016 Thursday August 4th

Our product line from Stronger Faster Healthier (SFH) arrives today! Protein, Pre-Wod, Recovery a…

Wednesday August 3, 2016 Wednesday August 3rd

Warm Up:

7 Minute Circuit

7 Wall Ball

7 KB Swing

7 Abmat Sit-ups

7 Jumping Jacks

Tuesday August 2, 2016 Tuesday August 2nd

Warm Up:

500m Row

10 Rounds of Bear Complex w/ BB

15 PVC Pass Throughs

WOD:

With a…

Monday August 1, 2016 Monday August 1st

Warm Up:

15 Banded Pull-aparts

15 PVC Pass Throughs

10 Inch Worms

20 Phelps

30 sec…

Saturday July 30, 2016 Saturday July 30th

Warm Up:

Run Loop

25 Squats

25 Push-ups

25 V-ups

25 Lunges

25 Burpees

25 Hip…

Friday July 29, 2016 Friday July 29th

The first order of SFH Protein, Recovery, Pre-Wod and fish oil has been placed and will be here a…

Thursday July 28, 2016 Thursday July 28th

Warm Up:

2 min Jump Rope

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Ban…

Wednesday July 27, 2016 Wednesday July 27th

Warm Up:

7 min Circuit

7 Wall Ball

7 Push-ups

7 Abmat Sit-ups

7 Jumping Jacks

P…

Tuesday July 26, 2016 Tuesday July 26th

Warm Up:

500m Row

10 Rounds of the Bear Complex w/ BB

WOD:

With a Running Clock:

1…

Monday July 25, 2016 Monday July 25th

Warm Up:

15 Banded Pull-aparts

15 PVC Pass Throughs

10 Inch Worm

20 Phelps

30 sec/…

Saturday July 23, 2016 Saturday July 23rd

Warm Up:

“Killer Kate”

WOD:

For Time:

With a partner:

800m Run (Must be done toget…

Friday July 22, 2016 Friday July 22nd

Warm Up:

Down and Back:
High Knees

Butt Kicks

Tin Soldiers

Broad Jumps

then,

1…

Thursday July 21, 2016 Thursday July 21st

Warm Up:

500m Row

20 Banded Good Mornings

20 Hip Bridges

20 Jumping Squats

20 Push…

Wednesday July 20, 2016 Wednesday July 20th

Warm Up:

7 min Circuit

7 Wall Ball

7 KB Swings

7 Abmat Sit-ups

7 Burpees

PreWOD…

Tuesday July 19, 2016 Tuesday July 19th

Warm Up:

Run Loop

10 Rounds of Bear Complex w/ BB

15 PVC Pass Throughs

WOD:

With a…

Monday July 18, 2016 Monday July 18th

Warm Up:

15 Banded Pull-aparts

15 Pass Throughs

10 Inch Worms

20 Phelps

30 sec LAX…

Saturday July 16, 2016 Saturday July 16th

Warm Up:
Run Loop

3 Rounds of Cindy

PreWOD:

15 min Slackline Practice

WOD:
“Chelsea…

Friday July 15, 2016 Friday July 15th

Warm Up:

7 min Circuit

7 Wall Ball

7 KB Swings

7 Abmat Sit-ups

7 Burpees

PreWOD…

Thursday July 14, 2016 Thursday July 14th

Warm Up:

Group 6

WOD:

With a 40 minute Running Clock:

1 min Row

1 min AirDyne

1…

Wednesday July 13, 2016 Wednesday July 13th

Warm Up:

Run Loop

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Supermans

10 Inch W…

Tuesday July 12, 2016 Tuesday July 12th

Warm Up:

500m Row

10 Cycles of Bear Complex w/ BB

15 PVC Pass Throughs

PreWOD & W…

Monday July 11, 2016 Monday July 11th

Warm Up:

Run Loop

4 Rounds:

10 Russian Baby Makers

15 Jumping Squats

5 Burpees

Saturday July 9, 2016 Saturday July 9th

Warm Up;

3 Rds:

5 Bear Complex w/ BB

10 Ring Rows

8 Push-ups

WOD:

“Glen”

For…

Friday July 8, 2016 Friday July 8th

Warm Up:

“Killer Kate”

PreWOD:

4 x 4

Reverse Grip Bent Over Barbell Row

WOD:

Fo…

Thursday July 7, 2016 Thursday July 7th

Warm Up:

Run Loop

2 Rounds:

15 Ring Rows

15 Hanging Knees Raises

15 PVC Pass Throu…

Wednesday July 6, 2016 Wednesday July 6th

Warm Up:

500m Row

3 Rounds:

10 Med Ball Cleans

10 Push-ups

10 Pass Throughs

30 …

Tuesday July 5, 2016 Tuesday July 5th

Warm Up:

7 min Cycle

7 Wall Ball

7 KB Swing

7 Abmat Sit-ups

7 Burpees

PreWOD:

Monday July 4, 2016 Monday July 4th

HAPPY FOURTH OF JULY!!!

Aspen CrossFit is closed today, so get outside and run for a good caus…

Saturday July 2, 2016 Saturday July 2nd

Warm Up:

4 Rounds

5 Ring Rows

5 Push Ups

15 Squats

WOD:

75 Pull-up

500m Row

Friday July 1, 2016 Friday July 1st

Warm Up:

3 min Jump Rope

3 Rounds

5 Ring Rows

5 Scap Pull-ups

5 Toes to Bar

5 J…

Thursday June 30, 2016 Thursday June 30th

Happy Birthday Samantha Johnston!

Warm Up:

Run Loop

3 Rounds

5 Power Snatch

5 OHS

Wednesday June 29, 2016 Wednesday June 29th

Warm Up:

500m Row

25 Squats

Carioca Down and Back

20 Banded Good Mornings

20 Hip B…

Tuesday June 28, 2016 Tuesday June 28th

Warm Up:

7 min Cycle

7 Wall Ball

7 KB Swing

7 Abmat Sit-ups

7 Burpees

PreWOD:

Monday June 27, 2016 Monday June 27th

Warm Up:

500m Row

12 Rounds of Bear Complex w/ BB (45/35)

PreWOD:

10 x 1

Squat Cle…

Saturday June 25, 2016 Saturday June 25th

Warm Up:

500m Row

4 Rounds:

5 Ring Rows

10 Lunges

15 Jumping Jacks

WOD:

“Mau…

Friday June 24, 2016 Friday June 24th

Warm Up:

“Killer Kate”

PreWOD:

5 x 5

Reverse Grip Bent-over Barbell Row

WOD:

AM…

Thursday June 23, 2016 Thursday June 23rd

Warm Up;

7 min Circuit

7 Wall Ball

7 KB Swings

7 Abmat Sit-ups

7 Burpees

PreWOD…

Wednesday June 22, 2016 Wednesday June 22nd

Warm Up:

2 min Jump Rope

5 Rounds:

10 PVC OHS

5 Push-ups

5 Hip Bridges

PreWOD:

Tuesday June 21, 2016 Tuesday June 21st

Warm Up:

800m Run

Burgener Warm-up

PreWOD:

EMOM 12

3 TnG Power Snatch

WOD:

A…

Monday June 20, 2016 Monday June 20th

Warm Up:

Run Loop

10 Rounds of Bear Complex w/ BB (45/35)

PreWOD:

Super Squats Week 3…

Saturday June 18, 2016 Saturday June 18th

Warm Up:

“Killer Kate”

Jumping Squats

Lateral Lunge

Push-ups

Down Ups

PreWOD:

Friday June 17, 2016 Friday June 17th

Warm Up:

25 Squats

25 Abmat Sit-ups

25 Push-ups

25 Lunges

25 Hip Bridges

PreWOD…

Thursday June 16, 2016 Thursday June 16th

Warm Up:

Run Loop

3 Rounds:

5 Pull-ups

10 Push-ups

15 Squats

20 PVC Good Mornin…

Wednesday June 15, 2016 Wednesday June 15th

Warm Up:

7 min Circuit

7 Wall Ball

7 Push-ups

7 Abmat Sit-ups

7 Burpees

PreWOD:…

Tuesday June 14, 2016 Tuesday June 14th

Warm Up:

500m Row

3 Rounds:

15 Deadlifts (45/35)

15 Jumping Squats

15 Push-ups

Monday June 13, 2016 Monday June 13th

Warm Up:

Run Around Building

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10…

Saturday June 11, 2016 Saturday June 11th

Warm Up:

Run Loop

25 Squats

25 Abmat Sit-ups

25 Push-ups

25 Lunges

20 Hip Bridg…

Friday June 10, 2016 Friday June 10th

Warm Up:

“Killer Kate”

PreWOD:

15 min to build to a 3RM Front Squat

WOD:

AMRAP 15

Thursday June 9, 2016 Thursday June 9th

Warm Up:

500m Row

20 Pass Throughs

20 Banded Pull-aparts

10 Inch Worms

20 Russian …

Wednesday June 8, 2016 Wednesday June 8th

Warm Up:

Run Loop

Down and Back:

Butt Kicks

High Knees

Heel Walks

Toe Walks

Tuesday June 7, 2016 Tuesday June 7th

Warm Up:

7 min Circuit

7 Wall Ball

7 KB Swing

7 Abmat Sit-ups

7 Burpees

PreWOD:…

Monday June 6, 2016 Monday June 6th

Warm Up:

500m Row

12 Cycles of Bear Complex w/ BB (45/35)

PreWOD:

Super Squats

1 x…

Saturday June 4, 2016 Saturday June 4th

Warm Up:

Wall Ball Burpee Tennis

PreWOD:

2 x Around The World

WOD:

AMRAP 20

5 C…

Friday June 3, 2016 Friday June 3rd

Warm Up:

“Killer Kate”

PreWOD:

5 x 3

Strict Press

(Start first set @ 70% of 1RM)

Thursday June 2, 2016 Thursday June 2nd

Warm Up:

Run Loop

Down & Back:

Fence

Stripper

Bear Crawl

Crab Walk

PreWO…

Wednesday June 1, 2016 Wednesday June 1st

Warm Up:

Run Loop

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Burpees

PreWOD:

Tuesday May 31, 2016 Tuesday May 31st

Warm Up:
7 min cycle
7 wall ball
7 kb swing
7 sit-ups
7 burpees

PreWOD:
5×3
Front Squat…

Tuesday May 31, 2016 Monday May 31st

Warm Up:

Group 10

WOD:

“Murph”

For time:
1-mile run
100 pull-ups
200 push-ups
300…

Saturday May 28, 2016 Saturday May 28th

Warm Up:

Plank Tap Race

PreWOD:

Death By Ring Dips

WOD:

AMRAP 20

In teams of th…

Friday May 27, 2016 Friday May 27th

Warm Up:

500m Row

25 Thrusters (45/35)

25 Push-ups

20 Hip Bridges

30 Abmat Sit-ups…

Thursday May 26, 2016 Thursday May 26th

**TONIGHT! Come in at 6:30pm for an impromptu weightlifting clinic with Coach Zia Rohrbaugh from …

Wednesday May 25, 2016 Wednesday May 25th

**ATTENTION ALL AC’ers!! This Thursday, May 26th at 6:30pm we will be having an impromptu weightl…

Tuesday May 24, 2016 Tuesday May 24th

Warm Up:

“Killer Kate”

PreWOD:

5 x 3

Skin The Cat

WOD:

7 RFT:

200m Run

10…

Monday May 23, 2016 Monday May 23rd

Warm Up:

Run Loop

5 Rounds of Cindy

PreWOD:

4 sets:

3 Front Squats/6 Back Squats

Saturday May 21, 2016 Saturday May 21st

Warm Up:

Group 8

PreWOD:

Death By Wall Ball (20/14)(10’/9′)

WOD:

For Time:

1000…

Friday May 20, 2016 Friday May 20th

Warm Up:

Run Loop

25 Thrusters (45/35)

25 Push-ups

25 Hip Bridges

15 Good Mornings…

Thursday May 19, 2016 Thursday May 19th

Warm Up:

500m Row

4 Rounds:

8 Scap Pull-ups

8 Squats

8 Ring Rows

PreWOD:

6 x…

Wednesday May 18, 2016 Wednesday May 18th

Warm Up:

100 Jumping Jacks

25 Push-ups

20 Pass Throughs

20 Banded Pull-aparts

1 mi…

Tuesday May 17, 2016 Tuesday May 17th

Warm Up:

2min Run

12 Lateral Walks

12 Monster Walks

20 Banded Squats

10 Banded Cla…

Monday May 16, 2016 Monday May 16th

Warm Up:

7 min Cycle

7 Wall Ball

7 KB Swings

7 Abmat Sit-ups

7 Jumping Jacks

Pr…

Saturday May 14, 2016 Saturday May 14th

Warm Up:

Group 8

PreWOD:

Tabata Sit-ups

(Score is lowest number of sit-ups in any rou…

Friday May 13, 2016 Friday May 13th

Warm Up:

2min Run

10 Rounds of Bear Complex w/ Barbell

PreWOD:

25 min to Establish a …

Thursday May 12, 2016 Thursday May 12th

Warm Up:

2 min Row

Down and Back:

High Knees

Butt Kicks

Bear Crawl

Stripper

Wednesday May 11, 2016 Wednesday May 11th

Warm Up:

Killer Kate

PreWOD:

Reverse Tabata L-Sit

WOD:

Half “Murph”

800m Run

Tuesday May 10, 2016 Tuesday May 10th

Warm Up:

2min Run

25 Squats

25 Push-ups

20 Hip Bridges

20 GHD Sit-ups

20 GHD Hi…

Monday May 9, 2016 Monday May 9th

Warm Up:

25 Push-ups

25 Phelps

20 Arm Circles Each Direction

25 Squats

25 Abmat Si…

Saturday May 7, 2016 Saturday May 7th

Warm Up:

7 min Cycle

7 Wall Ball

7 KB Swings

7 Abmat Sit-ups

7 Burpees

 

Friday May 6, 2016 Friday May 6th

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Banded Clamshells

2…

Thursday May 5, 2016 Thursday May 5th

Warm Up:

Group 8

 

PreWOD:

5 x 50’ Seal Walk

 

WOD:

AMRAP 14

28…

Wednesday May 4, 2016 Wednesday May 4th

Warm Up:

25 Push-ups

25 Abmat Sit-ups

25 Hip Bridges

25 Squats

25 Jumping Jacks

Tuesday May 3, 2016 Tuesday May 3rd

Warm Up:

500m Row

10 Rounds of Bear Complex w/ BB

PreWOD:

EMOM 10

3 Cleans (full)

Monday May 2, 2016 Monday May 2nd

Warm Up:

2 min Run

25 Push-ups

25 Jumping Squats

20 Band Pull-aparts

20 PVC Pass-T…

Saturday April 30, 2016 Saturday April 30th

Warm Up:

2 min Run

12 Rounds of Bear Complex w/ BB

PreWOD:

Tabata Wall Ball (20/14)(1…

Friday April 29, 2016 Friday April 29th

Warm Up:

7 min Circuit

7 Wall Ball

7 KB Swings

7 Abmat Sit-ups

7 Jumping Jacks

Thursday April 28, 2016 Thursday April 28th

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Banded Clamshells/side…

Wednesday April 27, 2016 Wednesday April 27th

Warm Up:

25 Prisoner Squats

25 Push-ups

25 Abmat Sit-ups

25 Jumping Jacks

20 Hip B…

Tuesday April 26, 2016 Tuesday April 26th

Warm Up:

Group 8

PreWOD:

1000m Row For Time

*This is a PR attempt.*

WOD:

AMRAP …

Monday April 25, 2016 Monday April 25th

Warm Up:

500m Row

20 Banded Good Mornings

20 Down Ups

20 Deadlifts w/ Barbell

PreW…

Saturday April 23, 2016 Saturday April 23rd

Warm Up:

7 min Cycle

7 Wall Ball

7 KB Swings

7 Abmat Sit-ups

7 Jumping Jacks

Pr…

Friday April 22, 2016 Friday April 22nd

Warm Up:

25 Push Ups

25 Jumping Squat

20 Band Pull-aparts

20 Pass Throughs w/ PVC

Thursday April 21, 2016 Thursday April 21st

Warm Up:

“Killer Kate”

PreWOD:

Death by 10 Meters

WOD:

21 – 15 – 9

Deadlift (18…

Wednesday April 20, 2016 Wednesday April 20th

Warm Up:

Group 8

PreWOD:

Accumulate 2 min in each position:

-Handstand Hold

-Chin …

Tuesday April 19, 2016 Tuesday April 19th

Warm Up:

2 min Run

10 Rounds of Bear Complex w/ BB

PreWOD:

EMOM 10

3 Power Cleans

Monday April 18, 2016 Monday April 18th

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Banded Clamshells

2…

Saturday April 16, 2016 Saturday April 16th

Warm Up:

Group 8

PreWOD:

Death By Burpees

*Increase reps by 2 every minute!*

WOD:

Friday April 15, 2016 Friday April 15th

Warm Up:

Group 8

WOD:

AMRAP 45

20/15 Row for Calories

2 Rounds:

5 Strict Pull-u…

Thursday April 14, 2016 Thursday April 14th

Warm Up:

500m Row

3 rounds w/ a barbell:

3 Snatch Grip Deadlift

3 Power Snatch

3 S…

Wednesday April 13, 2016 Wednesday April 13th

Warm Up:

25 Prisoner Squats

25 Push-ups

25 Jumping Jacks

25 Down Ups

25 Abmat Sit-…

Tuesday April 12, 2016 Tuesday April 12th

Warm Up:

3 min Run

20 Pass Throughs

20 Frog Hops

20 GHD Hip Ext

20 Push-ups

20 …

Monday April 11, 2016 Monday April 11th

Warm Up:

2 min Run

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Banded Cl…

Saturday April 9, 2016 Saturday April 9th

Warm Up:

Group 8

PreWOD:

1000 Single Unders for Time

(10 min time cap)

WOD:

For…

Friday April 8, 2016 Friday April 8th

Warm Up:

25 Banded Squats

25 Push-ups

25 Strict Press w/ PVC

25 Hip Bridges

20 Ban…

Thursday April 7, 2016 Thursday April 7th

Warm Up:

3 min Run

Burgener Warm-up

PreWOD:

3-3-3-3-3

Snatch Balance

WOD:

AM…

Wednesday April 6, 2016 Wednesday April 6th

Warm Up:

Killer Kate

PreWOD:

5 x 15

Handstand Shoulder Shrug and Shift (L+R=1)

WOD…

Tuesday April 5, 2016 Tuesday April 5th

Warm Up:

500m Row

12 Rounds of Bear Complex w/ BB (45/35)

PreWOD:

20 min to Establish…

Monday April 4, 2016 Monday April 4th

Warm Up:

2 min Run

20 Pass Throughs

20 Frog Hops

20 GHD Hip Extension

20 Push-ups

Saturday April 2, 2016 Saturday April 2nd

Warm Up:

3 min Jump Rope

5 Rounds:

10 OHS w/ PVC

10 Push-ups

10 Ring Rows

PreWO…

Friday April 1, 2016 Friday April 1st

Warm Up:

25 Banded Squats

25 Push-ups

25 Press w/ PVC

25 Hip Bridges

20 Banded GM’…

Thursday March 31, 2016 Thursday March 31st

Warm Up:

7 min Circuit

7 Wall Ball

7 KB Swings

7 V-ups

7 HR Push-ups

PreWOD:

Wednesday March 30, 2016 Wednesday March 30th

Warm Up:

Group 8

PreWOD:

3 x ME Handstand Hold

WOD:

For Time:

100 Walking Lunge…

Tuesday March 29, 2016 Tuesday March 29th

Warm Up:

3 min Run

10 Rounds of Bear Complex w/ BB (45/35)

PreWOD:

5-5-5-5-5

Clean…

Monday March 28, 2016 Monday March 28th

Warm Up:

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Jumping Jacks

20 Arm Circles Ea…

Saturday March 26, 2016 Saturday March 26th

Warm Up:

“Killer Kate”

Jumping Jacks

Squats

Abmat Sit-ups

Push-ups

PreWOD:

T…

Friday March 25, 2016 Friday March 25th

Warmup:  Row 500, 25 Thrusters w/PVC, 25 Pushups, 25 Situps, 25 Hip Bridges, 25 Down Ups

Pre/P…

Thursday March 24, 2016 Thursday March 24th

Warm Up:

3 min Run

Down & Back:

Tin Soldier

High Knees

Butt Kicks

Broad Jum…

Wednesday March 23, 2016 Wednesday March 23rd

Warm Up:

3 min Jump Rope

3 Rounds:

15 Banded Good Mornings

15 Windmill Toe Touches (L…

Tuesday March 22, 2016 Tuesday March 22nd

Warm Up:

500m Row

10 Rounds Bear Complex w/ BB (45/35)

PreWOD:

Every 90 sec for 12 mi…

Monday March 21, 2016 Monday March 21st

Warm Up:

2 min Run

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Banded Cl…

Saturday March 19, 2016 Saturday March 19th

Warm Up:

Group 8

PreWOD:

30-60-90-60-30 Seconds

Abmat Sit-ups

Flutterkicks

WOD:…

Friday March 18, 2016 Friday March 18th

Warm Up:

500m Row

3 Rounds:

15 Deadlift (45/35)

5 Burpees

10 Push Ups

PreWOD/Po…

Thursday March 17, 2016 Thursday March 17th

Warm Up:

7 min Cycle

7 Wall Ball

7 KB Swings

7 Abmat Sit-ups

7 Push-ups

PreWOD:…

Wednesday March 16, 2016 Wednesday March 16th

Warm Up:

2 min Run

2 Rounds:

20 GHD Hip Extension

15 Good Mornings

Fence – Down

Tuesday March 15, 2016 Tuesday March 15th

Warm Up:

500m Row

12 Rounds of Bear Complex w/ BB (45/35)

PreWOD:

Every 90 seconds fo…

Monday March 14, 2016 Monday March 14th

Warm up:

2 min Run

25 Prisoner Squats

25 Hip Bridges

25 Supermans

25 Push-ups

P…

Saturday March 12, 2016 Saturday March 12th

Warm Up:

2000m Row

25 Good Mornings

25 Squats

25 Push-ups

PreWOD:

Tabata Abmat …

Friday March 11, 2016 Friday March 11th

Warm Up:

Group 7

PreWOD/PostWOD:

75 Slam Balls (30/20)

WOD:

“CrossFit Open 16….

Thursday March 10, 2016 Thursday March 10th

Warm Up:

7 min Circuit

7 Wall Balls

7 KB Swings

7 Abmat Sit-ups

7 Push-ups

PreW…

Wednesday March 9, 2016 Wednesday March 9th

Warm Up:

“Killer Kate”

Jumping Jacks

Burpees

Jumping Squats

Push-ups

PreWOD:

Tuesday March 8, 2016 Tuesday March 8th

Warm Up:

500m Row

12 Rounds Bear Complex w/ BB (45/35)

PreWOD:

Every 2 min for 16 min…

Monday March 7, 2016 Monday March 7th

Warm Up:

2 min Run

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Cl…

Saturday March 5, 2016 Saturday March 5th

Warm Up:

“Killer Kate”

PreWOD:

5 min ME KB Swings (16/12)

Perform 3 burpees every tim…

Friday March 4, 2016 Friday March 4th

Warm Up:

3 min Jumping Rope

3 Rounds:

15 Abmat Sit-ups

10 Ring Rows

5 Squat Cleans…

Thursday March 3, 2016 Thursday March 3rd

Warm Up:

Down and Back:

Butt Kicks

High Knees

Tin Soldiers

Broad Jumps

Bear Cra…

Wednesday March 2, 2016 Wednesday March 2nd

Warm Up:

2 min Run

3 Rounds:

10 Push-ups

10 Band Pull-aparts

10 PVC Pass Throughs

Tuesday March 1, 2016 Tuesday March 1st

Warm Up:

2 min Run

12 Lateral Walks

12 Monster Walks

20 Banded Squats

10 Banded Cl…

Monday February 29, 2016 Monday February 29th

Warm Up:

500m Row

3 Rounds:

15 Ring Rows

5 Burpees

20 Jumping Squats

PreWOD:

Saturday February 27, 2016 Saturday February 27th

Warm Up:

3 min Run

With a Partner:

50 Standing Med Ball Twists (25 each direction)

30…

Thursday February 25, 2016 Thursday February 25th

Warm Up:

“Killer Kate”

Squats

Push-ups

Mtn Climbers

Jumping Jacks

PreWOD:

Ev…

Wednesday February 24, 2016 Wednesday February 24th

Warm Up:

25 Squats

25 Abmat Sit-ups

25 Frog Hops

25 Hip Bridges

15 Pull-ups

Pre…

Tuesday February 23, 2016 Tuesday February 23rd

Warm Up:

7 min Cycle

7 Wall Ball

7 KB Swings

7 Mtn Climbers

7 Banded Pull-aparts

Monday February 22, 2016 Monday February 22nd

Warm Up:

500m Row

3 Rounds:

15 Ring Rows

5 Burpees

20 Jumping Squats

PreWOD:

Saturday February 20, 2016 Saturday February 20th

Warm Up:

Group 6

PreWOD:

ME Wall Sit with Med Ball (20/14)

*The med ball is positione…

Friday February 19, 2016 Friday February 19th

Warm Up:

500m Row

10 Rds of Bear Complex w/ BB

WOD:

“The Bear Complex”

5 x 7

Th…

Thursday February 18, 2016 Thursday February 18th

Warm Up:

3 min Jump Rope

3 Rounds:

10 Jumping Good Mornings

10 Triangle Push-ups

1…

Wednesday February 17, 2016 Wednesday February 17th

Warm Up:

7 min Circuit

7 Wall Ball

7 KB Swing

7 Mtn Climbers

7 Banded Pull-aparts

Tuesday February 16, 2016 Tuesday February 16th

Warm Up:

2 min Run

4 Rounds:

15 Abmat Sit-ups

10 Jumping Squat

5 Push-ups

PreWO…

Monday February 15, 2016 Monday February 15th

Warm Up:

500m Row

3 Rounds:

15 Ring Rows

5 Burpees

20 Squats

PreWOD:

4 x 8 S…

Saturday February 13, 2016 Saturday February 13th

Warm Up:

2 min Run

5 Rounds:

10 OHS

10 Push-ups

PreWOD:

“Operation Around The W…

Friday February 12, 2016 Friday February 12th

Warm Up:

500m Row

10 Rounds of Bear Complex w/ BB

PreWOD:

20 min to establish a 1RM T…

Thursday February 11, 2016 Thursday February 11th

Warm Up:

25 Prisoner Squats

25 Triangle Push-ups

25 Lunges

20 Good Mornings

20 Hip…

Wednesday February 10, 2016 Wednesday February 10th

Warm Up:

2 min Run

12 Lateral Walks

12 Monster Walks

20 Banded Squats

10 Banded Cl…

Tuesday February 9, 2016 Tuesday February 9th

Warm Up:

7 min cycle

7 Wall Ball

7 KB Swings

7 Mtn Climbers (L+R=1)

7 Banded Pull-…

Monday February 8, 2016 Monday February 8th

Warm Up:

Run 2 min

25 Squats

15 Knee to Face/side

15 Broad Jumps

10 Inverted Burpe…

Saturday February 6, 2016 Saturday February 6th

Warm Up:

Group 8

PreWOD:

Set up for WOD and warm up each movement.

WOD:

“Champions…

Friday February 5, 2016 Friday February 5th

Warm Up:

“Killer Kate”

Squats

Mtn. Climbers

Push-ups

Jumping Jacks

PreWOD:

5…

Thursday February 4, 2016 Thursday February 4th

Warm Up:

7 min Cycle

7 Wall Ball

7 Abmat Sit-ups

7 KB Swings

7 Burpees

PreWOD:

Wednesday February 3, 2016 Wednesday February 3rd

Warm Up:

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Hip Bridges

15 Jumping Good Mor…

Tuesday February 2, 2016 Tuesday February 2nd

Warm Up:

20 Fire Hydrants (10 each direction)

20 KB SDHP

20 Reaching Back Bends

20 Pu…

Monday February 1, 2016 Monday February 1st

Warm Up:

3 min Run

5 Rounds:

10 OHS

5 Push-ups

PreWOD:

7 x 3

Pause Back Squa…

Saturday January 30, 2016 Saturday January 30th

Warm Up:

3 min Run

25 Squats

20 Windmills

20 Single Leg Deadlift (toe touch)

10 Ru…

Friday January 29, 2016 Friday January 29th

Warm Up:

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Hip Bridges

15 Jumping Good Mor…

Thursday January 28, 2016 Thursday January 28th

Warm Up:

2 min Run

20 Med Ball Clean and Press

20 Mountain Climbers w/ Hands on Med Ball…

Wednesday January 27, 2016 Wednesday January 27th

Warm Up:

5 min Row

then,

Junkyard Dog

PreWOD:

3 x 500m Row

*Rest exactly 2 min …

Tuesday January 26, 2016 Tuesday January 26th

Warm Up:

25 Squats

20 Windmills

20 Single Leg Deadlift (toe touch) (L+R=2)

10 Runner’…

Monday January 25, 2016 Monday January 25th

Warm Up:

500m Row

15 Sit-ups

15 GHD Hip Extension

10 Push-ups

10 Ring Rows

10 O…

Saturday January 23, 2016 Saturday January 23rd

Warm Up:

3 min Run

4 Rounds of Cindy

PreWOD:

Don’t think about the WOD.

WOD:

12…

Friday January 22, 2016 Friday January 22nd

Warm Up:

“Killer Kate”

Jumping Squats

Abmat Sit-ups

Mountain Climbers

Push-ups

Thursday January 21, 2016 Thursday January 21st

Warm Up:

25 of Each:

Squats

Push-ups

Lunges

Abmat Sit-ups

Pass Throughs w/ PVC

Wednesday January 20, 2016 Wednesday January 20th

Warm Up:

Group 8

PreWOD:

With a 16 min running clock accumulate 2 min in each position:

Tuesday January 19, 2016 Tuesday January 19th

Warm Up:

5 min Easy Row

10 Rounds of Bear Complex w/ BB

PreWOD:

Every 2:00 for 10:00 …

Monday January 18, 2016 Monday January 18th

Warm Up:

3 min Jump Rope

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Ban…

Saturday January 16, 2016 Saturday January 16th

Warm Up:

Group 8

WOD:

“The Seven”

7 Rounds For Time:

7 HSPU

7 Thrusters (135/95…

Friday January 15, 2016 Friday January 15th

Warm Up:

Group 6

PreWOD:

5 Rounds:

1:00 ME Front Squats @70%

1:00 ME Toes to Bar

Thursday January 14, 2016 Thursday January 14th

Warm Up:

2 min Run

Burgener Warm-up

PreWOD:

7 sets:

3 T&G Power Clean + 1 Snat…

Wednesday January 13, 2016 Wednesday January 13th

Warm Up:

500m Row

15 Sit-ups

15 GHD Hip Extension

10 Push-ups

10 Ring Rows

10 P…

Tuesday January 12, 2016 Tuesday January 12th

Warm Up:

7 min Cycle

7 Wall Ball

7 KB Swings

7 Burpees

7 Abmat Sit-ups

PreWOD:

Monday January 11, 2016 Monday January 11th

Warm Up:

2 min Run

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Cl…

Saturday January 9, 2016 Saturday January 9th

Warm Up:

Group 8

PreWOD:

Tabata Sit-ups

WOD:

EMOM 30

Min 1: 20 Cal Airdyne

M…

Friday January 8, 2016 Friday January 8th

Warm Up:

7 min Cycle

7 Wall Balls

7 Push-ups

7 KB Swings

7 Abmat Sit-ups

PreWOD…

Thursday January 7, 2016 Thursday January 7th

Warm Up:

4 min Jump Rope

25 Banded Good Mornings

20 Down Ups

15 Jumping Good Mornings…

Wednesday January 6, 2016 Wednesday January 6th

Warm Up:

3 min Run

3 Rounds:

10 Jumping Squats

10 Push-ups

10 Ring Rows

10 Pass…

Tuesday January 5, 2016 Tuesday January 5th

Warm Up:

500m Row

12 Rounds of Bear Complex w/ BB

PreWOD:

Every 90 sec for 12 min (8 …

Monday January 4, 2016 Monday January 4th

Warm Up:

25 Squats

25 Hip Bridges

25 Side Lunges

25 Russian Baby Makers

25 Push-up…

Saturday January 2, 2016 Saturday January 2nd

Warm Up:

3 min Run

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Burpees

PreWOD:

Thursday December 31, 2015 Thursday December 31st

**This Thursday, December 31st Aspen CrossFit will only have classes at 6, 7, 8, 9, & 12. We …

Wednesday December 30, 2015 Wednesday December 30th

**This Thursday, December 31st Aspen CrossFit will only have classes at 6, 7, 8, 9, & 12. We …

Tuesday December 29, 2015 Tuesday December 29th

**This Thursday, December 31st Aspen CrossFit will only have classes at 6, 7, 8, 9, & 12. We …

Monday December 28, 2015 Monday December 28th

**This Thursday, December 31st Aspen CrossFit will only have classes at 6, 7, 8, 9, & 12. We …

Saturday December 26, 2015 Saturday December 26th

Warm Up:

Fish Game on Rower

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Hip Bridges

Friday December 25, 2015 Friday December 25th

MERRY CHRISTMAS!!!

Aspen CrossFit is closed for the day. Enjoy your holiday!!

Thursday December 24, 2015 Thursday December 24th

**There will only be 6, 7, 8, 9, & 12 classes this Thursday, December 24th. We will be closed…

Wednesday December 23, 2015 Wednesday December 23rd

**There will only be 6, 7, 8, 9, & 12 classes this Thursday, December 24th. We will be closed…

Tuesday December 22, 2015 Tuesday December 22nd

**There will only be 6, 7, 8, 9, & 12 classes this Thursday, December 24th. We will be closed…

Monday December 21, 2015 Monday December 21st

Warm Up:

25 Squats

25 Hip Bridges

25 Side Lunges

25 Russian Baby Makers

25 Push-up…

Saturday December 19, 2015 Saturday December 19th

Warm Up:

Group 6

PreWOD:

Death by Burpees

WOD:

5 RFT:

250m Row

25 Thrusters …

Friday December 18, 2015 Friday December 18th

Warm Up:

500m Row

4 Rounds:

10 Push-ups

15 Pass Throughs

20 Squats

25 Phelps

Thursday December 17, 2015 Thursday December 17th

Warm Up:

7 min Cycle

7 Wall Ball

7 Abmat Sit-ups

7 Push-ups

7 Burpees

PreWOD:

Wednesday December 16, 2015 Wednesday December 16th

Warm Up:

3 min Jump Rope

2 Rounds:

10 Scap Pull-ups

10 Ring Rows

10 Good Mornings …

Tuesday December 15, 2015 Tuesday December 15th

Warm Up:

5 Rounds:

10 OHS

10 Push-ups

10 Pass-throughs

PreWOD:

Every 90 sec for…

Monday December 14, 2015 Monday December 14th

Warm Up:

2 min Run

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Cl…

Saturday December 12, 2015 Saturday December 12th

Warm Up:

Group 8

PreWOD:

Tabata Squats

WOD:

AMRAP 20

30 Cal Row

30 Wall Ball…

Friday December 11, 2015 Friday December 11th

Warm Up:

7 min cycle

7 Med Ball Cleans

7 Abmat Sit-ups

7 Down Ups

2 Inch Worms

Thursday December 10, 2015 Thursday December 10th

Warm Up:

3 min Run

20 Jumping Squats

20 GHD Hip Extension

20 Reverse Grip Pass Throug…

Wednesday December 9, 2015 Wednesday December 9th

Warm Up:

3 min Jump Ropw

15 Banded Pull-aparts

15 Banded Shoulder Extension

Bear Craw…

Tuesday December 8, 2015 Tuesday December 8th

Warm Up:

500m Row

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Ring Rows

PreWOD:

Sunday December 6, 2015 Monday December 7th

Warm Up:

7 min Cycle

7 Wall Balls

7 KB Swings

7 Abmat Sit-ups

7 Push-ups

PreWOD…

Saturday December 5, 2015 Saturday December 5th

Warm Up:

Group 8

WOD:

“Barbara”

Five rounds, EACH FOR TIME of:
20 Pull-ups
30 Push-…

Friday December 4, 2015 Friday December 4th

Warm Up:

 

500m Row

20 GHD Hip Extension

20 Single Leg Hip Bridges

20 Russian…

Thursday December 3, 2015 Thursday December 3rd

Warm Up:

Junkyard Dog

then,

Burgener Warm-up

PreWOD:

15 min to Build to a Heavy Tr…

Wednesday December 2, 2015 Wednesday December 2nd

Warm Up:

2 min Run

15 Sit-ups

15 GHD Hip Extension

10 Push-ups

10 Ring Rows

10 …

Tuesday December 1, 2015 Tuesday December 1st

Warm Up:

500m Row

15 Rounds of Bear Complex w/ BB

PreWOD:

Every 2 min for 16 min:

Monday November 30, 2015 Monday November 30th

Warm Up:

2 min Run

25 Squats

25 Hip Bridges

25 Push-ups

25 Abmat Sit-ups

PreWOD…

Saturday November 28, 2015 Saturday November 28th

Warm Up:

5 min Run

Down and Back:

High Knees

Butt Kicks

Tip Toe Walk

Heel Walk

Friday November 27, 2015 Friday November 27th

Warm Up:

500m Row

Inch Worm (down and back)

Bear Crawl (down and back)

Crab Walk (dow…

Thursday November 26, 2015 Thursday November 26th

HAPPY THANKSGIVING!!

Warm Up:

Group 8

WOD:

“Thanksgiving With The Girls”

For Time:…

Wednesday November 25, 2015 Wednesday November 25th

Warm Up:

3min Run

15 Sit-ups

15 Hip Extension

10 Push-ups

10 Ring Rows

10 PVC P…

Tuesday November 24, 2015 Tuesday November 24th

Warm Up:

4 min Jump Rope

3 Rounds:

15 Jumping Squats

10 Push-ups

15 Down Ups

Pr…

Monday November 23, 2015 Monday November 23rd

Warm Up:

7 min Cycle:

7 Wall Balls

7 Abmat Sit-ups

7 KB Swings

7 Push-ups

PreWO…

Saturday November 21, 2015 Saturday November 21st

Warm Up:

3 min Run

2 Rounds:

10 DU’s

9 Backsquats (45/35)

8 Push-ups

7 KB Swing…

Friday November 20, 2015 Friday November 20th

Warm Up:

500m Row

15 rounds of Bear Complex w/ BB

PreWOD:

With a 20 min running clock…

Thursday November 19, 2015 Thursday November 19th

Warm Up:

3 min Run

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Cl…

Wednesday November 18, 2015 Wednesday November 18th

Warm Up:

Group 8

PreWOD:

Tabata Wall Ball (20/14) (10/9)

Score is lowest number of re…

Tuesday November 17, 2015 Tuesday November 17th

Warm Up:

2 min Jumping Rope

20 Banded Shoulder Extension

20 Ring Rows

20 PVC Pass Thr…

Monday November 16, 2015 Monday November 16th

Warm Up:

7 min Cycle:

7 Wall Balls

7 Abmat Sit-ups

7 KB Swings

7 Push-ups

PreWO…

Saturday November 14, 2015 Saturday November 14th

Warm Up:

Run 3 min indoors

25 Squats

25 Push-ups

25 Sit-ups

25 Ring Rows

PreWOD…

Friday November 13, 2015 Friday November 13th

Warm Up:

Group 7

PreWOD:

5 x 3

Skin The Cats

WOD:

EMOM 30

Min 1: 200m/150m R…

Thursday November 12, 2015 Thursday November 12th

Warm Up:

4 Rounds:

10 Med Ball Cleans (20/14)

10 Push-ups

10 Single Leg Hip Bridges (…

Wednesday November 11, 2015 Wednesday November 11th

Warm Up:

15 Banded Shoulder Extension

Bear Crawl (down and back)

Crab Walk (down and bac…

Tuesday November 10, 2015 Tuesday November 10th

Warm Up:

Run 2 min

10 Rounds of Bear Complex w/ BB

PreWOD:

7 x 1

3-position Clean …

Monday November 9, 2015 Monday November 9th

Warm Up:

3 min Run Inside

15 Sit-ups (GHD or Abmat)

15 GHD Hip Extensions

10 Ring Row…

Saturday November 7, 2015 Saturday November 7th

Warm Up:

Group 8

then, 4 min Barbell Warm-up

WOD:

“Abbate”

For Time:

1 mile Run…

Friday November 6, 2015 Friday November 6th

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Clamshells

2…

Thursday November 5, 2015 Thursday November 5th

Warm Up:

50 Jumping Jacks

Bear Crawl (Down and Back)

Crab Walk (Down and Back)

20 Hip…

Wednesday November 4, 2015 Wednesday November 4th

Warm Up:

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Lunges

10 Pull-ups

PreWOD:

Tuesday November 3, 2015 Tuesday November 3rd

Warm Up:

5 Rounds:

10 OHS

10 Push-ups

10 Good Mornings

PreWOD:

3 x 6

Back Sq…

Monday November 2, 2015 Monday November 2nd

Warm Up:

Group 8

PreWOD:

3 x 10

Front Rack Step-ups (20/16)

*Heavier than last wee…

Saturday October 31, 2015 Saturday October 31st

Warm Up:

Run Loop

4 Rounds of Cindy

WOD:

“DDG-112; Turbine 33”

56 Pull-ups

33 B…

Friday October 30, 2015 Friday October 30th

Warm up:

100 Jumping Jacks

Bear Crawl (down and back)

Crab Walk (down and back)

20 Sc…

Thursday October 29, 2015 Thursday October 29th

Warm Up:

400m Run

15 Abmat or GHD Sit-ups

15 Back Extension

10 Push-ups

10 Ring Ro…

Wednesday October 28, 2015 Wednesday October 28th

Warm Up:

3 min Jump Rope

25 Squats

25 Push-ups

25 Hip Bridges

25 GHD or Abmat Sit-…

Tuesday October 27, 2015 Tuesday October 27th

Warm Up:

500m Row

10 Rounds of Bear Complex w/ BB

PreWOD:

8 x 2

Back Squat (60sec …

Monday October 26, 2015 Monday October 26th

Warm Up:

Group 8

PreWOD:

3 x 10

Front Rack Barbell Step-ups (20/16)

WOD:

3 RFT:…

Saturday October 24, 2015 Saturday October 24th

Warm Up:

500m Row

Skipping High Knees Down and Back

Butt Kick Down and Back

20 Jumpin…

Friday October 23, 2015 Friday October 23rd

Warm Up:

Run Loop

Down and Back:

Fence

Stripper

Bear Crawl

Tin Soldiers

PreW…

Thursday October 22, 2015 Thursday October 22nd

Warm Up:

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Burpees

25 Pull-ups

PreWOD:

Wednesday October 21, 2015 Wednesday October 21st

Warm Up:

Group 10

PreWOD:

10 Rounds:

60 sec Wall Sit

30 sec Rest

WOD:

For To…

Tuesday October 20, 2015 Tuesday October 20th

Warm Up:

Run Loop

10 Rounds of Bear Complex w/ BB

PreWOD:

20 min to build to a heavy …

Monday October 19, 2015 Monday October 19th

Warm Up:

100 Jumping Jacks

30 Lunges (L+R=1)

60 sec Bottom of Squat

30 High Knee Pull…

Saturday October 17, 2015 Saturday October 17th

Warm Up:

Run Around Building

25 Squats

Run Around Building

25 Push-ups

Run Around …

Friday October 16, 2015 Friday October 16th

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

10 Banded Clamshells

2…

Thursday October 15, 2015 Thursday October 15th

Warm Up:

500m Row

15 Sit-ups (GHD or Abmat)

15 GHD Hip Extension

10 Ring Rows

10 P…

Wednesday October 14, 2015 Wednesday October 14th

Warm Up:

Killer Kate

Squats, Push-ups, Sit-ups, Good Mornings

PreWOD:

20 min to build…

Tuesday October 13, 2015 Tuesday October 13th

Warm Up:

Run Loop

10 Rounds of Bear Complex w/ BB

PreWOD:

20 min to Build to 5-rep To…

Monday October 12, 2015 Monday October 12th

Warm Up:

100 Jumping Jacks

30 Lunges

60 sec in Bottom of Squat

30 High Knee Pulls

Saturday October 10, 2015 Saturday October 10th

Warm Up:

Group 10

WOD:

For Time:

25 Toes-to-Bar

then,

3 Rounds:

1000m Row

Friday October 9, 2015 Friday October 9th

Warm Up:

25 of Each:

Squats

Push-ups

Abmat Sit-ups

Lunges

Mtn Climbers

PreWO…

Thursday October 8, 2015 Thursday October 8th

Warm Up:

3 min Easy Row

10 Rounds of Bear Complex w/ BB

PreWOD:

7 x 5

Snatch First…

Wednesday October 7, 2015 Wednesday October 7th

Warm Up:

Run Loop

2 Rounds:

15 Banded Shoulder Extension

15 Band Pull Aparts

15 Go…

Tuesday October 6, 2015 Tuesday October 6th

Warm Up:

500m Row

15 Sit-ups (GHD or Abmat)

15 Banded Good Mornings

10 Ring Rows

1…

Monday October 5, 2015 Monday October 5th

Warm Up:

Run Loop

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Cla…

Saturday October 3, 2015 Saturday October 3rd

Warm Up:

Killer Kate

PreWOD:

Death By Push-ups

(start at 2 reps on first minute and i…

Friday October 2, 2015 Friday October 2nd

Warm Up:

25 Squats

25 Abmat Sit-ups

25 Push-ups

25 Hip Bridges

25 Thrusters w/BB

Thursday October 1, 2015 Thursday October 1st

Warm Up:

4 min SU/DU/TU Practice

2 Rounds:

20 Lunges (L+R=2)

10 Ring Rows

20 Jumpi…

Wednesday September 30, 2015 Wednesday September 29th

Warm Up:

Group 8

PreWOD:

10 Rounds of Wall Sits @90*

:30 On

:30 Off

(Knees and …

Tuesday September 29, 2015 Tuesday September 29th

Warm Up:

500m Row

15 Abmat Sit-ups

15 Banded GM’s

10 Ring Rows

10 Push-ups

10 P…

Monday September 28, 2015 Monday September 28th

Warm Up:

Run Loop

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Cla…

Saturday September 26, 2015 Saturday September 26th

Warm Up:

Killer Kate

PreWOD:

“Bring Sally Up” w/ Goblet Squats (12/8)

WOD:

In the …

Friday September 25, 2015 Friday September 25th

Warm Up:

Group 8

PreWOD:

5 x 5

Front Squat

*Build to a heavy set*

WOD:

Row

Thursday September 24, 2015 Thursday September 24th

Warm Up:

Run Loop

2x w/PVC

2x w/BB:

5 Snatch Grip Deadlift

5 Muscle Snatch

5 Ha…

Wednesday September 23, 2015 Wednesday September 23rd

Warm Up:

4 min SU/DU/TU Practice

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Wall Ba…

Tuesday September 22, 2015 Tuesday September 22nd

Warm Up:

500m Row

15 Abmat Sit-ups

15 Back Extension

10 Ring Rows

10 Push-ups

1…

Monday September 21, 2015 Monday September 21st

Warm Up:

Group 6

PreWOD:

5k Run For Time

*This is an all-out effort!*

WOD:

5 x …

Saturday September 19, 2015 Saturday September 19th

Warm Up:

Group 8

PreWOD:

Bottom to Bottom Tabata Squats

*Athletes must remain in the …

Friday September 18, 2015 Friday September 18th

Warm Up:

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Hip Bridges

PreWOD:

2 x 800m…

Thursday September 17, 2015 Thursday September 17th

Warm Up:

3 min Row

3 Rounds:

12 Banded Good Mornings

12 Mirandas

12 Hip Bridges

Wednesday September 16, 2015 Wednesday September 16th

Warm Up:

Killer Kate

PreWOD:

20 min To Build To A Heavy Complex:

1 Strict Press + 3 P…

Tuesday September 15, 2015 Tuesday September 15th

Warm Up:

Run Loop

3 Rounds:

10 Russian Baby Makers

10 Push Ups

10 Samson Stretch (…

Monday September 14, 2015 Monday September 14th

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Clamshells

2…

Saturday September 12, 2015 Saturday September 12th

Warm Up:

Group 6

PreWOD:

1000m Row

(This is a timed, all-out effort.)

WOD:

“Bra…

Friday September 11, 2015 Friday September 11th

Warm Up:

3 min SU/DU/TU Practice

20 Jumping Squats

20 Push-ups

20 Jumping Lunges (L+R…

Thursday September 10, 2015 Thursday September 10th

Warm Up:

5 min Easy Row

7 Rounds of Bear Complex w/ BB

PreWOD:

7 x 2

Snatch Balanc…

Wednesday September 9, 2015 Wednesday September 9th

Warm Up:

Run Loop

2 Rounds:

15 Push-ups

15 Ring Rows

15 Pass Throughs

15 Banded…

Tuesday September 8, 2015 Tuesday September 8th

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Clamshells

2…

Monday September 7, 2015 Monday September 7th

**The only class scheduled for Labor Day is at 9am. Please allow 1 – 2 hrs for the WOD. All other…

Saturday September 5, 2015 Saturday September 5th

Warm Up:

Group 6

PreWOD:

Tabata Wall Balls (20/14) (10’/9′)

WOD:

“Jerry”

For Ti…

Friday September 4, 2015 Friday September 4th

Warm Up:

Run Loop

3 Rounds:

10 OHS

10 Push-ups

10 Hip Bridges

PreWOD:

Death …

Thursday September 3, 2015 Thursday September 3rd

Warm Up:

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Pass Throughs

20 Good Mornings

Wednesday September 2, 2015 Wednesday September 2nd

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Clamshells

2…

Tuesday September 1, 2015 Tuesday September 1st

Warm Up:

3 min SU/DU/TU Practice

20 Unbroken Jumping Squats

20 KB Swings

20 Push-ups

Monday August 31, 2015 Monday August 31st

Warm-up:

500m Row

2 Rounds:

20 Squats

10 Push-ups

20 Lunges (L+R=2)

10 Burpees

Saturday August 29, 2015 Saturday August 29th

Warm-up:

Group 6

WOD:

“Rene”

7 RFT:

400m Run

21 Walking Lunges

15 Pull-ups

Friday August 28, 2015 Friday August 28th

Warm Up:

4 min SU/DU/TU Practice

Burgener Warm-up

PreWOD:

Snatch EMOM 12

Min 1-3: …

Thursday August 27, 2015 Thursday August 27th

Warm Up:

650m Row

20 Banded Good Mornings

20 Supermans

20 Jumping Squats

30 Mtn Cl…

Wednesday August 26, 2015 Wednesday August 26th

Warm Up:

Run Loop

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 Hip Bridges

15 Pull…

Tuesday August 25, 2015 Tuesday August 25th

Warm Up:

Row 3 min

10 Rounds of Bear Complex w/ BB

PreWOD:

18 min to Establish a 1RM …

Monday August 24, 2015 Monday August 24th

Warm Up:

Run Loop

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Cla…

Saturday August 22, 2015 Saturday August 22nd

Warm Up:

4 min SU/DU/TU Practice

Down and Back:

Butt Kicks (x2)

High Knees (x2)

Be…

Friday August 21, 2015 Friday August 21st

Warm Up:

Run Loop

3 Rounds:

10 Hip Bridges

10 Walking Lunges

10 Push-ups

10 Sca…

Thursday August 20, 2015 Thursday August 20th

Warm Up:

500m Row

2x w/ PVC;

2x w/ BB:

5 Snatch Grip Deadlift

5 Elbows High and Ou…

Wednesday August 19, 2015 Wednesday August 19th

Warm Up:

Group 10

WOD:

“Unbroken”

EMOM 32:

8 Rounds:

Min 1: 200m/150m Row

Mi…

Tuesday August 18, 2015 Tuesday August 18th

Warm Up:

CrossFit Warm-up

3 rounds of 10 reps each:

Samson Stretch (performed twice per …

Monday August 17, 2015 Monday August 17th

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Clamshells

1…

Saturday August 15, 2015 Saturday August 15th

Warm Up:

Group 6

PreWOD:

Tabata Sit-ups

WOD:

“Badger”

3RFT:

30 Squat Cleans …

Friday August 14, 2015 Friday August 14th

Warm Up:

25 Squats

25 Push-ups

25 Sit-ups

25 Lunges

25 Jumping Jacks

PreWOD:

Thursday August 13, 2015 Thursday August 13th

Warm Up:

Run Loop

Burgener Warm Up

PreWOD:

5 x 3

Heaving Snatch Balance

WOD:

Wednesday August 12, 2015 Wednesday August 12th

Warm Up:

5 Rounds:

10 OHS

10 Push-ups

10 Pass Throughs

PreWOD:

6 x 3

Strict …

Tuesday August 11, 2015 Tuesday August 11th

Warm Up:

3min SU/DU/TU Practice

50 Squats

50 Abmat Sit-ups

PreWOD:

3 Rounds of EMO…

Monday August 10, 2015 Monday August 10th

Warm Up:

Run Loop

3 Rounds:

15 Squats

10 Push-ups

5 Burpees

PreWOD:

Death By…

Saturday August 8, 2015 Saturday August 8th

Warm Up:

Group 8

PreWOD:

Max effort push-ups in 2min

WOD:

For Time:

Run 800m

Friday August 7, 2015 Friday August 7th

Warm Up:

500m Row

3 Rounds:

10 Hip Bridges

60 sec Bottom of Squat

30 sec/side Couc…

Thursday August 6, 2015 Thursday August 6th

Warm Up:

100 Jumping Jacks

2 Rounds:

15 Push-ups

15 Jumping Squats

15 Down Ups

Wednesday August 5, 2015 Wednesday August 5th

Warm Up:

3 min SU/DU/TU Practice

Down and Back:

Bear Crawl

Duck Walk

Crab Walk

Tuesday August 4, 2015 Tuesday August 4th

Warm Up:

Run Loop

25 Squats

25 Push-ups

25 Lunges

25 Sit-ups

25 Jumping Jacks

Monday August 3, 2015 Monday August 3rd

Warm Up:

500m Row

2 Rounds:

15 Banded Pass Throughs

30sec/side LAX Ball to Pec

10 …

Saturday August 1, 2015 Saturday August 1st

Warm Up:

800m Run

3 Rounds:

10 Banded Good Mornings

10 Abmat Sit-ups

5 Burpees

Friday July 31, 2015 Friday July 31st

Warm Up:

500m Row

8 min to warm up to 70% of 1RM Power Snatch

PreWOD:

EMOM 10

3 Un…

Thursday July 30, 2015 Thursday July 30th

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Clamshells

1…

Wednesday July 29, 2015 Wednesday July 29th

Warm Up:

Group 8

PreWOD:

8-6-4-2-4-6-8

Bench Press

(As heavy as possible. Set of 2…

Tuesday July 28, 2015 Tuesday July 28th

Warm Up:

Run 400m

8 min to warm up to 75% of 1RM Power Clean

PreWOD:

EMOM 10

3 Unb…

Monday July 27, 2015 Monday July 27th

Warm Up:

Run Loop

2 Rounds:

15 Banded Pass Throughs

30 sec/side LAX Ball to Pec

10…

Saturday July 25, 2015 Saturday July 25th

Warm Up:

500m Row

25 Squats

25 Push-ups

25 Sit-ups

25 Pull-ups

PreWOD:

5 x 8…

Friday July 24, 2015 Friday July 24th

Warm Up:

Run Loop

12 Monster Walk

12 Lateral Walk

20 Banded Squats

12 Banded Clams…

Thursday July 23, 2015 Thursday July 23rd

Warm Up:

Run Loop

Burgener Warm-up

PreWOD:

5 x 1

3 Hang Snatch Pull with Shrug (no…

Wednesday July 22, 2015 Wednesday July 22nd

Warm Up:

Group 6

PreWOD:

EMOM 8

:30 Bottom of Squat

:30 Top of Push-up

WOD:

Tuesday July 21, 2015 Tuesday July 21st

Warm Up:

Row 500m

then,

7 Rounds of Bear Complex w/ BB

PreWOD:

5 x 1

Shankle Co…

Monday July 20, 2015 Monday July 20th

Warm Up:

3 min DU Practice

3 Rounds:

10 Pass Throughs w/ PVC

10 OHS w/ PVC

10 Abma…

Saturday July 18, 2015 Saturday July 18th

Warm Up:

Row 500m

then,

3 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

PreWOD…

Friday July 17, 2015 Friday July 17th

Warm Up:

Group 8

WOD:

“Santa Fe”

with a partner complete:

100 Squats

100 Pull-u…

Thursday July 16, 2015 Thursday July 16th

Warm Up:

Run Loop

2x w/ PVC, 2x w/ BB:
3 Snatch Grip Deadlift

3 Elbows High and Outside…

Wednesday July 15, 2015 Wednesday July 15th

Warm Up;

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Clamshells

1…

Tuesday July 14, 2015 Tuesday July 14th

Warm Up:

3 Rounds Not For Time:

6 Roll To Candlestick

10 Plyo Push-ups

10 Ring Rows

Monday July 13, 2015 Monday July 13th

Warm Up:

Run Loop

3 Rounds:

10 PVC Pass Throughs

10 PVC OHS

10 Abmat Sit-ups

10…

Saturday July 11, 2015 Saturday July 11th

Warm Up:

Group 8

WOD:

“PK”

5RFT:

10 Back Squats (225/155)

10 Deadlifts (275/195…

Friday July 10, 2015 Friday July 10th

Warm Up:

Bear Crawl (down and back)

Crab Walk (down and back)

High Knees (down and back)…

Thursday July 9, 2015 Thursday July 9th

Warm Up:

 

3 min DU Practice

then,

2x w/ PVC

2x w/ BB

3 Snatch Grip Deadli…

Wednesday July 8, 2015 Wednesday July 8th

Warm Up:

50 Jumping Jacks

then, 3 Rounds:

10 Phelps

10 Scap Pull-ups

10 GHD Hip Ex…

Tuesday July 7, 2015 Tuesday July 7th

Warm Up:

500m Row

then,

5 Rounds of Bear Complex w/ BB

PreWOD:

3-3-3-3-3

Power …

Monday July 6, 2015 Monday July 6th

Warm Up:

Run Loop

25 Squats

25 Duck Walks

25 Lunges

25 Push-ups

25 Sit-ups

P…

Friday July 3, 2015 Friday July 3rd

Warm Up:

Run Loop

2x w/ PVC

2x w/ BB

3 Snatch Grip Deadlift

3 Elbows High and Outs…

Thursday July 2, 2015 Thursday July 2nd

Warm Up:

Group 7

PreWOD:

20 min To Build To A Heavy Clean

WOD:

For Time:

100 Do…

Wednesday July 1, 2015 Wednesday July 1st

Warm Up:

Run Loop

25 Squats

25 Push-ups

25 Abmat Sit-ups

25 GHD Back Extension

Tuesday June 30, 2015 Tuesday June 30th

Warm Up:

15 Forward Leg Swings

15 Lateral Leg Swings

High Knees

Butt Kicks

Tin Sol…

Monday June 29, 2015 Monday June 29th

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Clamshells

1…

Saturday June 27, 2015 Saturday June 27th

Warm Up:

Run Loop

Group 6

WOD:

“Glen”

30 Clean and Jerk (135/95)

1 mile Run

Friday June 26, 2015 Friday June 26th

Warm Up:

Group 8

PreWOD:

20 min To Establish a Heavy Triple Front Squat

WOD:

“Taba…

Thursday June 25, 2015 Thursday June 25th

Warm Up:

Run Loop

Perform complex 2x with PVC and 2x with a barbell.

3 Snatch Grip Deadl…

Wednesday June 24, 2015 Wednesday June 24th

Warm Up:

“Killer Kate”

OHS w/ PVC

Pass Throughs w/ PVC

Heaving Snatch Balance w/ PVC

Tuesday June 23, 2015 Tuesday June 23rd

Warm Up:

Run Loop

25 Squats

25 Push Ups

25 Sit Ups

25 Burpees

PreWOD:

7 x 1

Monday June 22, 2015 Monday June 22nd

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Clamshells

1…

Saturday June 20, 2015 Saturday June 20th

Warm Up:

Run Loop

2 Rounds:

25 Air Squats

20 Lunges (L+R=2)

15 Step Ups (L+R=1)

Friday June 19, 2015 Friday June 19th

Warm Up:

500m Row

3 Rounds:

60sec Handstand Hold

10 Burpees

15 Abmat Sit Ups

Pr…

Thursday June 18, 2015 Thursday June 18th

Warm Up:

Run Loop

2x w/PVC; 2x w/ BB

3 Snatch Grip Deadlift

3 Elbows High and Outside…

Wednesday June 17, 2015 Wednesday June 17th

Warm Up:

500m Row

20 Wall Balls

20 Down Ups

20 Scap Pull Ups

20 KB Swings

20 Ju…

Tuesday June 16, 2015 Tuesday June 16th

Warm Up:

Group 8

PreWOD:

5 x 1

3-Position Clean

(High Hang, Hang, 2″ Below Knee)

Monday June 15, 2015 Monday June 15th

WarmUp:

Run Loop

25 Prisoner Squats

25 H.R. Pushups

25 4ct Flutterkicks

25 Burpees…

Saturday June 13, 2015 Saturday June 13th

WarmUp:  Killer Kate

Squats

Pushups

Windmills

Mtn Climbers

PreWOD:  Run 1 Mile for…

Friday June 12, 2015 Friday June 12th

WarmUp:  Group 8

PreWOD:  2-2-2-2-2 Push Press

Build to a heavy set

WOD:  With a partner…

Thursday June 11, 2015 Thursday June 11th

WarmUP:  Junk Yard Dogg then Burgener Warmup with PVC

PreWOD:  15 Min to build to a heavy Powe…

Wednesday June 10, 2015 Wednesday June 10th

Warmup:

25 Squats

25 Pushups

25 Situps

25 Lunges

25 Mtn Climbers (L/R=1)

PreWOD…

Tuesday June 9, 2015 Tuesday June 9th

Warmup:  Run Loop then Group 6

Use dynamic movements

PreWOD:  15 minutes to build to a heav…

Monday June 8, 2015 Monday June 8th

Warm Up:

Run 2 min

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Cl…

Saturday June 6, 2015 Saturday June 6th

Warm Up:

Group 6

PreWOD:

Tabata Row for Calories

WOD:

For Time:

Run 3 miles

Friday June 5, 2015 Friday June 5th

Warm Up:

4 min DU/TU Practice

3 sets:

10 Scap Pull Ups

10 Scap Push Ups

10 Sit Ups…

Thursday June 4, 2015 Thursday June 4th

Warm Up:

Run Loop

2 x w/PVC, 2 x w/BB (45/35):

3 Snatch Grip Deadlift

3 Muscle Snatch…

Wednesday June 3, 2015 Wednesday June 3rd

Warm Up:

100 Jumping Jacks

2 sets:

10 Banded Deadlifts

10 Sit Ups

10 Push Ups

1…

Tuesday June 2, 2015 Tuesday June 2nd

Warm Up:

Group 5

then,

500m Row

PreWOD:

EMOM 10

2 Clean and Push Jerk @70% of 1…

Monday June 1, 2015 Monday June 1st

Warm Up:

Run 2 min

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Cl…

Saturday May 30, 2015 Saturday May 30th

Warm Up:

Run Loop

25 Prisoner Squats

25 Down Ups

25 Mtn Climbers

25 Jumping Jacks

Friday May 29, 2015 Friday May 29th

Warm Up:

Run 2 min

Then,

10 Bear Complex (45/35)

PreWOD:

Double Tabata

-Burpees…

Thursday May 28, 2015 Thursday May 28th

Warm Up:

Group 8

PreWOD:

Snatch Grip Deadlift

8 x 2

WOD:
4 Rounds For Time:

50…

Wednesday May 27, 2015 Wednesday May 27th

Warm Up:

4 Rounds:

10 Banded Pass Throughs

10 Banded Shoulder Extension

10 OHS w/PVC

Tuesday May 26, 2015 Tuesday May 26th

Warm Up:

500m Row

then 2 Rounds:

10 Push Ups

10 Banded Good Mornings

10 GHD Sit Up…

Monday May 25, 2015 Monday May 25th

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanista…

Saturday May 23, 2015 Saturday May 23rd

Warm Up:

Group 8

WOD:

With a partner, for time complete:

100 Push Ups

100 Sit Ups

Friday May 22, 2015 Friday May 22nd

Warm Up:

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Clamshells

1…

Thursday May 21, 2015 Thursday May 21st

Warm Up:

Row 500 then…

3 Rounds:

10 Banded Good Mornings

15 Squats

10 GHD Hip Ex…

Wednesday May 20, 2015 Wednesday May 20th

Warm Up:

4 Rounds:

10 Banded Pass Throughs

10 Banded Shoulder Extension

10 OHS w/ PVC…

Tuesday May 19, 2015 Tuesday May 19th

Warm Up:

Run 3 min

then,

Junkyard Dog

PreWOD:

7 x 2

Push Jerk

WOD:

5 min …

Monday May 18, 2015 Monday May 18th

Warm Up:

Group 6

PreWOD:

Tabata Sit Ups

WOD:

800m Run

10 Rounds of Cindy

(5 …

Saturday May 16, 2015 Saturday May 16th

Warm Up:

Run 3min

25 Prisoner Squats

25 Push Ups

25 Sit Ups

25 Jumping Jacks

Pr…

Friday May 15, 2015 Friday May 15th

Warm Up:

Group 8

PreWOD:

Death by Pull Ups

WOD:

5 RFT:

500m Row

20 Alternati…

Thursday May 14, 2015 Thursday May 14th

Warm Up:

Row 500m

3 Rounds:

10 Banded Good Mornings

15 Squats

10 GHD Hip Extension…

Wednesday May 13, 2015 Wednesday May 13th

Warm Up:

Junkyard Dog

then,

2 Rounds:

15 Push Ups

15 Wall Balls

High Knees Down…

Tuesday May 12, 2015 Tuesday May 12th

Warm Up:

400m Run

3 Rounds:

10 Push Ups

10 Down Ups

10 Jumping Squats

10 Abmat …

Monday May 11, 2015 Monday May 11th

Warm Up:

Run 2min

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Cla…

Saturday May 9, 2015 Saturday May 9th

Warm Up:

Run 2min

then

Group 8

WOD:

With a Partner Complete:

10 Muscle Ups

1…

Friday May 8, 2015 Friday May 8th

Warm Up:

Group 8

PreWOD:

1,000m Row For Time

WOD:

EMOM 30

1- Row 200/150

2- …

Thursday May 7, 2015 Thursday May 7th

Warm Up:

Junkyard Dog

then

Burgener Warm Up

PreWOD:

Hang Snatch

5 x 3

WOD:

Wednesday May 6, 2015 Wednesday May 6th

Warm Up:

3 Rounds:

5 Inchworm

15 Push Ups

High Knees Down

High Knees Back

PreWO…

Tuesday May 5, 2015 Tuesday May 5th

WarmUP:  100 Jumping Jacks then,

2 rounds of

5 Wall Walks

5 Inch Worms

10 GHD Hip Ext…

Monday May 4, 2015 Monday May 4th

WarmUp:  Run 2 minutes then…

2 rounds of

15 Russian Baby Makers

10 Passthroughs with P…

Monday April 27, 2015 Monday April 27th

Warm Up:
“Down &  Backs”
High Knees
Butt Kicks
Tin Soldiers
Bear Crawl
Spiderman
PreWO…

Saturday April 25, 2015 Saturday April 25th

Warm Up:
2 min Run
3 x 5
Bear Complex (45/35)
WOD:
“Holleyman”
30 Rounds For Time:
5 Wall …

Friday April 24, 2015 Friday April 24th

Warm Up:
Run 2min
2 sets:
15 Russian Baby Makers
15 Good Mornings (45/35)
10 Single Leg Hip …

Tuesday April 21, 2015 Tuesday April 21st

Warm Up:
Group 8
PreWOD:
Accumulate 2min in each position:
Ring Support
Chin Over Bar
Hollo…

Thursday April 23, 2015 Thursday April 23rd

Warm Up:
“Killer Kate”
Med Ball Cleans
Push Ups
Jumping Jacks
Burpees
PreWOD:
5 x 1
3-pos…