WOD: Thu 11.12.2020 “Evolution Orange”
NEWS
WED WOD Recording: Here
WOD
“Evolution Orange”
AMRAP 20
20/15 Calorie Bike
5/3 Strict Pull Ups
AMRAP 20
15/10 Calorie Bike
5/3 Banded Pull Ups
AMRAP 20
12/8 Calorie Bike
10/6 Ring Rows
WOD GUIDANCE & GOALS
Calories on the bike will take about :60, and your first set of strict pull ups should be unbroken. Cut calories or use a band to meet these guidelines. After the first round, break pull ups however you’d like. Target 10 rounds.
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HOME WOD
AMRAP 20
200 Meter Run
5 Push Ups
ENDURANCE
Rest
Hero WOD: Wed 11.11.2020 “Chad”
NEWS
- TUE WOD Recording: Here
- WAYLAND:
- Teens class is at 10:30a TODAY!
WOD
“Chad”
1000 Box Step Ups, 20″
Weight: Vest optional
*vest are not available at gym, must bring your own
750 Box Step Ups, 20″
500 Box Step Ups, 20″
WOD GUIDANCE & GOALS
This workout will take the entire class time. Choose a steady pace and go! To keep an accurate count, mark off every 100 reps on a whiteboard and switch the direction you’re facing. Remember that Hero workouts take on a greater meaning than our everyday workout. When the workout seems/feels difficult, remember that you’re doing it in honor someone else, in this case Chad. Head down, do your best, and no complaining.
Chad Wilkinson
From Patriot Guard: SOCS Chad M. Wilkinson age 43, passed away unexpectedly 29 Oct 2018 in Virginia Beach. He served as a SEAL assigned to many NSW Commands, most recently in Virginia Beach. SOCS Wilkinson had many deployments and multiple combat missions over the past 22 years. He was highly decorated and highly respected as a mentor, instructor and brother in arms. He is survived by his wife Sara Wilkinson, CrossFit HQ trainer, and daughter Kinsley.
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HOME WOD
1000 Box Step Ups, 20″
ENDURANCE
1000 Box Step Ups, 20′
WOD: Tue 11.10.2020 “Lady Sun”
NEWS
- MON WOD Recording: Here
- WAYLAND:
- TOMORROW Wed 11/11 – Teen class will be 10:30am instead of 3:45p
WOD
“Lady Sun”
10 Rounds
5 Power Cleans
8 Floor Press
200 Meter Run
Weights: 135/95
10 Rounds
5 Power Cleans
8 Floor Press
200 Meter Run
Weights: 115/75
7 Rounds
5 Power Cleans
8 Floor Press
200 Meter Run
Weights: 95/65
WOD GUIDANCE & GOALS
For all ten rounds of this workout, the cleans and presses should be unbroken. Use the runs as recovery targeting :60 per run. This workout will take around 15-20 minutes.
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HOME WOD
10 Rounds
5 Tuck Jumps
8 Push Ups
200 Meter Run
ENDURANCE
Rest
WOD: Mon 11.09.2020 “Let’s Groove”
NEWS
- WAYLAND:
- Wed 11/11 – Teen class will be 10:30am instead of 3:45p
- INDOOR/OUTDOOR SCHEDULE
- Mon – Indoor
- Tue – Outdoor
- Wed- Outdoor
- Thu – Indoor
- Fri – Indoor
- Sat + Sun – TBD
WOD
“Let’s Groove”
30-20-10
Toes to Bar
Kettlebell Lunges
Handstand Walk Practice
10 Minutes of
20 Shoulder Taps
10 Side Steps
20 Plate Climbers
30-20-10
Knee Ups
Kettlebell Lunges
Handstand Walk Practice
10 Minutes of
20 Shoulder Taps
10 Side Steps
20 Plate Climbers
30-20-10
V-Ups
Kettlebell Lunges
Handstand Walk Practice
10 Minutes of
20 Shoulder Taps
10 Side Steps
20 Plate Climbers
WOD GUIDANCE & GOALS
Start with a big set of toes to bar/knee ups, then chip away with smaller sets or even singles. The set of 30 will take around :90. The lunges are with 1 kettlebell, held in the front rack position, and every lunge counts as a rep (left = 1, right = 2). Choose a weight for the lunges that you can do do for at least half the reps before having to break. The first set of lunges will take around :90. The second set on reps at the rig and the lunges will both take around :60, and the last sets around :30 each. Target sub 10 minutes.
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HOME WOD
30-20-10
V-Ups
Lunges (L+R=1)
Handstand Walk Practice
10 Minutes of
20 Shoulder Taps
10 Side Steps
20 Plate Climbers
ENDURANCE
5K
WOD: Sun 11.08.2020 RNG
NEWS
SAT WOD Recording: Here
WOD
“RNG”
0-5:
800 Meter Run
5-10:
50 Medball Pass Thru
50 Medball Jumping Jacks
10-15:
50 Medball Burpees
15-20:
50 Medball Sit Ups
50 Medball Twists
20-25:
50 Medball Mt. Climbers
20 Up Downs
50 Medball Mt. Climbers
25-30:
50 Cal Bike
0-5:
600 Meter Run
5-10:
35 Medball Pass Thru
35 Medball Jumping Jacks
10-15:
35 Medball Burpees
15-20:
35 Medball Sit Ups
35 Medball Twists
20-25:
35 Medball Mt. Climbers
15 Up Downs
35 Medball Mt. Climbers
25-30:
35 Cal Bike
0-5:
400 Meter Run
5-10:
20 Medball Pass Thru
20 Medball Jumping Jacks
10-15:
20 Medball Burpees
15-20:
20 Medball Sit Ups
20 Medball Twists
20-25:
20 Medball Mt. Climbers
10 Up Downs
20 Medball Mt. Climbers
25-30:
20 Cal Bike
WOD: Sat 11.07.2020 “American Woman”
NEWS
FRI WOD Recording: Here
WOD
“American Woman”
10 Rounds
10 Overhead Squats
20/15 Calorie Row
Weight: 95/65
10 Rounds
10 Overhead Squats
15/10 Calorie Row
Weight: 75/55
7 Rounds
10 Front Squats
12/8 Calorie Row
Weight: 75/55
WOD GUIDANCE & GOALS
Choose a weight for the squats that you can do for 10 consecutive reps every round. The row should will take around :60 every round. Target 15 minutes.
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HOME WOD
10 Rounds
10 Lunge+Lunge Squat
200 Meter Run
ENDURANCE
Rest
WOD: Fri 11.06.2020 “Deep End”
NEWS
THU WOD Recording: Here
WOD
“Deep End”
15 Power Cleans
30 Double Unders
15 Burpees
30 Double Unders
15 Power Cleans
10 Attempts
15 Burpees
10 Attempts
15 Power Cleans
40 Single Unders
10 Burpees
40 Single Unders
WOD GUIDANCE & GOALS
Choose a weight for the power cleans that you can cycle for 10 reps in a row (fresh) before having to break. Spend no more than 1 minute on the double unders (scale to less dubs, attempts or do singles), and push to complete the burpees in :60. Target 4+ rounds.
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HOME WOD
15 Sit to Stands
30 Jumping Jacks
15 Burpees
30 Jumping Jacks
ENDURANCE
3 x 1200m, rest 4:00 between
WOD: Thu 11.05.2020 “Not Quite Atalanta”
NEWS
WED WOD Recording: Here
WOD
“Not Quite Atalanta”
50 Handstand Push Ups
50 Pistols
50 Pull Ups
800 Meter Run
50 Abmat Handstand Push Ups
50 Assisted Pistols
50 Banded Pull Ups
800 Meter Run
30 Bench Push Ups
30 Lunges
30 Bent Over Rows
400 Meter Run
WOD GUIDANCE & GOALS
A VERY scaled version on the 2020 CF Games workout, Atalanta. For those members who wish to stay outdoors, please choose the “Move” movements, with the option to scale up on reps/meters. For the runs, target 4 minutes, scale down meters to be within :30 of this goal. The handstands, pistols and pull ups are UNPARTITIONED. Complete all handstand push ups (w/abmat, bench or db press) before moving onto pistols. Start with a big set of push ups before chipping away with smaller sets and short breaks. The pistols (assisted, lunges or squats) alternate legs for a total of 50 reps. Find a steady pace on the pistols and try not to take any major pauses. The pull ups, like the handstand push ups, start with a bigger set then chip away with smaller sets and short breaks. Complete this workout by running the fastest 800 you can! Target 20 minutes.
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HOME WOD
50 Inverted Push Ups
50 Pistols
800 Meter Run
ENDURANCE
Rest
WOD: Wed 11.04.2020 “Some Say”
NEWS
TUE WOD Recording: Here
WOD
“Some Say”
15/10 Calorie Bike
20 Dumbbell Snatches
10 Thrusters
12/8 Calorie Bike
20 Dumbbell Snatches
10 Thrusters
10/6 Calorie Bike
20 Dumbbell Snatches
10 Thrusters
WOD GUIDANCE & GOALS
The calorie bike will take around :60, the dumbbell snatch is alternating for 20 total reps (10 per side) which is around :45-:60, and the thrusters (2 dumbbells) should be unbroken at least the first round (:20-:30). Keep the bike rpms between 55-65. Target 15 minutes.
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HOME WOD
10 Flights
20 Dips
ENDURANCE
2 Rounds
4 x 400m, rest :90
3 x 600m, rest 2 min
2 x 800m, rest 2:30
WOD: Tue 11.03.2020 “The Business”
NEWS
MON WOD Recording: Here
WOD
“The Business”
AMRAP 17
7 Hand-Release Push Ups
21 Kettlebell Swings
14 Kettlebell Step Ups, 20″
21 Sit Ups
7 Box Jumps
Height: 24/20
AMRAP 17
7 Hand-Release Push Ups
21 Kettlebell Swings
14 Kettlebell Step Ups, 20″
21 Sit Ups
7 Step Ups
Height: 24/20
AMRAP 17
7 Hand-Release Push Ups
21 Kettlebell Swings
14 Kettlebell Step Ups, 20″
21 Sit Ups
7 Step Up
WOD GUIDANCE & GOALS
Choose a steady pace you that pushes you outside your comfort zone, but doesn’t require long breaks, and go unbroken on every movement as long as possible. The step ups are 20″ for everyone, and the box jumps can be turned to 24 inches. Choose a weight for the kettlebell swings that you can do unbroken for at least the first round. Target 4+ Rounds.
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HOME WOD
AMRAP 17
7 Hand-Release Push Ups
21 Good Mornings
14 Step Ups
21 Sit Ups
7 Tuck Jumps
ENDURANCE
Rest