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Call us: 813-440-8882
Call us Text us
No sweat intro

WOD

Invite your friends

It's always more fun to train with friends
14
Aug

Wednesday August 15th

August 14, 2018

Warm Up,
Run 800 with a wall balls, do 30 good mornings with that wall ball
20 extremely light deadlifts.

Strength
5×5 Deadlifts adding each time, working to 80 or 90 percent of your 1rm

Partner up, we will run several heats of this. . this is only a 5 minutes sprint workout, Today is a great day for you to partner up with someone and count their reps for them. You will need two bars for this wod

Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press

Scroll for scaling options.
Post rounds completed to comments.
Compare to 150331.

Related:
• CrossFit WOD 180208 Tips With Rory McKernan
• The Deadlift
• The Push Press

Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.

Intermediate Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 185-lb. deadlift, 85-lb. push press
Women: 125-lb. deadlift, 55-lb. push press

Beginner Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 115-lb. deadlift, 45-lb. push press
Women: 75-lb. deadlift, 35-lb. push press

13
Aug

Tuesday August 14th

August 13, 2018

Warm Up
5 Minute Row
Then 2 Rounds
10 wall balls
5 Box jumps
Run 100

Meet at the front of the room, no strength today. Coaches will go over progressions and advise you how to scale this one. This is a named girl Wod.  not a fan of this many box jumps but it is a benchmark workout.  Do step ups.. and I really encourage you to do step downs. Dont feel like jumping at all, but want to make this more challenging.. do weighted step ups.

Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Scroll for scaling options.

Related:
• CrossFit WOD 180209 Tips With Rory McKernan
• From the Vault: WOD 120106 Demo: “Kelly” With Josh Everett

Scaling
This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Intermediate Option
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Beginner Option
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats

Men: 20-inch box
Women: 16-inch box

 

 

 

 

 

12
Aug

Monday August 13

August 12, 2018

Back squat day! 11th session almost there, over half way. should be creeping up on that 50ish pounds heavier than week 1
30 Wall Squats
2 set of 10 empty bar
3 Sets of 7-10 building to your 20 rep rep Weight
20 Reps!

Complete as many rounds as possible in 12 minutes of: (WE ONLY HAVE 1 GHD, Jump on it if its open and do 20 reps, share!)
8 L-sit pull ups (Scale to 8 strict pull ups, 8 regular pull ups, 8 ring rows)
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Men: 70 lb kb
Women: 53-lb. kb

Scale using lighter weight and choosing correct pull up progression.

• The Dumbbell Overhead Lunge

 

11
Aug

Sunday August 12th

August 11, 2018

Sunday Funday
Team of 2

Wod 1-10 Minutes
10 Synchronized dumbbell snatches
20 Pull ups split how you want
1 partner does 100m farmer walk while the other rests

Wod 2- 8 minute amprap- Split how you want
10 Deadlifts 225/185
40 Wall Balls

Wod 3- partner wod
6 Minutes
6 slam balls
6 burpees

Sprint this, split how you want.

10
Aug

Saturday August 11th

August 10, 2018

8am Endurance-
Lets Run 800’s!
come in, run one slow 600 to warm up
Then
5X800M with 2:30 Minutes breaks
or 6×800 same breaks

*no need to change this unless your are injured. everyone had room to improve on running.. run these fast and consistent.
“How fast should I run?”
Fast enough that you shouldnt be able to say more than a few words if you were trying to talk to someone.. If you are running and talking the whole time you running these way too slow.

9am-Mobility

10am-Partner Wod *newer people can do this in teams of 3
10 Rounds for Time- Split the work however you want
15 Cals on the bike
10 Thrusters 95/65
15 Cals on the rower
Rest exactly 5 minutes
Go into 100 reps of bench press, split however you want

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