Blog Archives

Friday 3/1/24

2/29/2024

"Goat Day"
On the Minute x 20:

Minute 1: Goat 1
Minute 2: Goat 2

On the Minute x 20 [5 Rounds]:

Row Calories
Double Unders
AbMat Sit-ups
Rest

Goat: a move that you need/want to work on, perhaps your nemesis

Thursday 2/29/24

2/28/2024

Row, 500/450 m

50 Double Unders
10 Hang Power Snatches, 135/95 lbs
Rest 1 min

Wednesday 2/28/24

2/27/2024

Happy 91st Birthday - Jan Landry

30 minute AMRAP

20 Pull Ups
30 Box Jumps (24/20)
40 Hang Dumbbell Snatches (50/35)
50 Sit Ups

Tuesday 2/27/24

2/26/2024

Doctor Sarah is now a CrossFit Level 1 Trainer!

5 rounds for time of:

♀ 105 lb ♂ 155 lb

Monday 2/26/24

2/25/2024

Back Squats

10-10-10-10-10

*Goal to 4th set at 70% of 1RM
*Temp Push-ups 95X1 between squat sets (4)

Then: 4 sets

10 Slam Balls
10 Slam Ball Tricep Extension

Saturday 2/24/24

2/24/2024

AMRAP 20 (teams of 3)

2 Burpees
5 Box Jump Overs
10m Sprint
3 Wall Balls
10m Sprint

Friday 2/23/24

2/22/2024

8 Rounds

250/200m Row
DU/SU AMRAP: 1 min

5 Burpee Broad Jumps @ 5:00/10:00/16:00

Thursday 2/22/24

2/21/2024

5 Rounds For Time:

30/24 Calorie Bike Erg
30 Russian Kettlebell Swings (55/35)
10-20-30-40-50 Box Jumps (24/20)

Tuesday 4/20/24

2/19/2024

5 Rounds x AMRAP 4:

15 Toes to Bar
30/24 Calorie Row
60 Double Unders
Max Calorie Row

Rest 4 Minutes Between Rounds

Monday 2/19/24

2/18/2024

4 Rounds for Quality

Handstand Hold or Hand Stand Walks
Dumbbell Bench Press 8-12, building
Pendlay Row 8-12, building

12 minute AMRAP

3 Chest to Bar Pull Ups
6 Alternating Single Arm Devils Press (50/35)
12/9 Calorie Row

Saturday 2/17/24

2/17/2024

Partner WOD: 60-50-40-30-20-10

Empty Barbell Thruster
Weighted Sit-ups
DU

5 Burpees, together, after each Round
then:

2000m Partner Row

Friday 2/16/24

2/15/2024

6 Rounds + Max Row/Bike

12 Box Jumps
12 Alternating DB Snatches

Row/Bike to 3:00, 6:00, 9:00, 12:00, 15:00 & 20:00

Scaling: Focus on maintaining excellent technique for every set. If you have a previous max load for this lift, use today as an opportunity to attempt a new PR. Only add load if you are able to maintain consistently sound mechanics.
Beginner option: Snatch

3-3-2-2-2-1-1

Wednesday 2/14/24

2/14/2024

AMRAP: 20

400m Run
Pull-ups AMRAP

Tuesday 2/13/24

2/12/2024

3-4 rounds for quality

Turkish Get Up, 2/side, building
Front Loaded Side Lunge 7/side, building

10 rounds of 20 seconds work/10 seconds rest
(5 minutes per movement):

Med Ball Clean Wall Ball (20/14)
MB Ski Jumps
Plate Ground to Overhead (45/25)
Med Ball Russian Twists
Row for Calories

Monday 2/12/24

2/11/2024

Overhead Squat

3-3-3-2-2-1-1-1, building

14 minute AMRAP

5 Push Ups (Rx+ 3 HSPU’s)
7 Overhead Squats (45/35)
9 Sit Ups

Saturday 2/10/24

2/9/2024

91st Birthday WOD coming soon, that will be a lot of burpees!

(Teams of 3)

AMRAP 5: Deadlifts (275/185)
AMRAP 5: Bike Erg Calories
AMRAP 5: Bench Press (135/95)
AMRAP 5: Bike Erg Calories
AMRAP 5: Cleans (135/95)
AMRAP 5: Bike Erg Calories

* One Person Working At A Time

Friday 2/9/24

2/8/2024

Strict Weighted Pull-ups

3-3-3-3-3

AMRAP 15:

5 Toes to Bar
30 Double Unders
15 Air Squats

Thursday 2/8/24

2/7/2024

10 Rounds For Time (35 Minute Cap):

200 Meter Run
15/12 Calorie Bike Erg

Rest 1:00 Between Rounds

Wednesday 2/7/24

2/7/2024

On the 3:00 x 3 Sets:

8 Push Jerks

*Start First Set at 60% & Build

For Time (10 Minute Cap)

1 Power Clean + 9 Push Jerks
2 Power Clean + 8 Push Jerks
3 Power Clean + 7 Push Jerks
4 Power Clean + 6 Push Jerks
5 Power Clean + 5 Push Jerks
6 Power Clean + 4 Push Jerks
7 Power Clean + 3 Push Jerks
8 Power Clean + 2 Push Jerks
9 Power Clean + 1 Push Jerk

Barbell: (135/95)

Tuesday 2/6/24

2/5/2024

3 Rounds for time, or not:

400m Run
50 ft. Overhead Kettlebell Lunge, R-arm
50 ft. Overhead Kettlebell Lunge, L-arm

*You choose load. Single KB.

Monday 2/5/24

2/4/2024

Dead-Lifts (Stand & reset between each rep)

5-5-5-5-5-5

Bulgarian Split Squats

8-8-8-8-8 (R&L)

Saturday 2/3/24

2/2/2024

Teams of 3 - AMRAP: 24 (Plus Finish Round)

Partner 1: Row Calories

Partner 2: 7 Toes to Bar + 7 Front Squats (135/95) + 7 Burpees
Partner 3: Rest

P2 begins when P1 is rowing, rotate positions when P2 finishes
7, One Athlete Resting

Friday 2/2/24

2/1/2024

"Erin"
5 rounds for time of:

15 dumbbell split cleans
21 pull-ups

♀ 25-lb dumbbells
♂ 40-lb dumbbells

Intermediate option: 5 rounds for time of:

12 dumbbell split cleans
15 pull-ups

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:4 rounds for time of:

10 dumbbell split cleans
12 ring rows

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight Aug. 11, 2008, in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.