Category Archives: Uncategorized

4/14/18 Super Saturday with Robro! Get to the GYM! Conditioning: Team Fight Gone Bad 3 Rounds: 2 minutes at each station: Wall Balls SDLHP Box Jump (20″) Shoulder to OH Cal Row -1 Min Rest- L1: 20/14, 75/55 L2: 14/12, 65/45, 18″ L3: 12/10, 55/35, 16″ or lower Partners alternate as needed. Group switches stationsContinue reading “4/14/18”

4/13/18 Friyay! Yay! Conditioning: AMRAP 12 Minutes: 30 Double Unders 15 KB Swings 30 Double Unders 15 Burpee (no jump @ the top) L1: 70/35 L2: 53/25 L3: 35/25 Afterburn: 2-4-6-8-10-8-6-4-2 DB Double Bicep Curls (Both Arms, same time) DB Bent Over Rows (both arms, same time) L1: 30/20 L2: 25/15 or lower

4/12/18 Throwback Thursday! April 2017! Please note the enthusiasm of Kelly Hamlin! May we all smile as bright! Get it today wolf pack! Strength/Skill: Squat Clean  Take 15 minutes to build to a heavy single Conditioning: 4 Rounds: 30 seconds of Max Calorie Row -1 min Rest- 30 Seconds Max Hang Squat Cleans -1 minContinue reading “4/12/18”

4/11/18 SK crushing it! Conditioning: For Time: 50 Box Jumps Overs 25 DB Snatch 25 Hand Release Push Ups 3 Legless Rope Climb 20 DB Snatch 20 Hand Release Push Ups 2 Legless Rope Climb 15 DB Snatch 15 Hand Release Push Ups 1 Legless Rope Climb L1: 35/25, 30/24″ L2: 30/20, 24/20″ knee pushContinue reading “4/11/18”

4/10/18 Current record holder for the fish game! Picture proof! Way to go Anthony! Skill: 1000m Row Max Effort 1000m Row Rest as needed Conditioning: 7 Min AMRAP: Max Push Press *Every time you break, you must do 15 Air Squats* L1: 95/65 L2: 75/55 L3: 65/45 or lower  

4/9/18 Congrats to the Accalias for winning the Wolf War 2018! Great job to all the teams and everyone that brought their heart and soul out on the floor this Open. You all ROCK! Skill/Strength: Deadlift EMOM for 10 Minutes: 3 Heavy Touch N Go Deadlifts *Use the same weight for each minute Conditioning: ForContinue reading “4/9/18”

4/7/18 Annette Lacing Up! Partner Workout! Teams of 2 24 Min AMRAP Hill Run 75 Box Jumps (30/24) 150 Cal Row As many Burpees as possible in remaining Time * Move to Burpees no matter what at 22min Optional Cash out Tabata (4 rounds ;20on/:10off) DB Push Press Reverse Tabata(4 rounds :10on/:20 off) DB strictContinue reading “4/7/18”

4/6/18 The Newtons!! Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups -Or- Viking Helen  3 Rounds for time of: 500 m Row 21 Kettlebell Swings 12 Pull-ups L1: 53/35 L2: 35/25 L3: 25 or lower  Optional Cashout! 3 Rounds NFT 5/5 KB Bent Over Row -Rest 30Continue reading “4/6/18”

4/5/18 4:30 shenanigans’   With a Partner! For Time: 200 Double Unders 75 Walking Lunges 50 Up Downs 75 Double KB Deadlift 50 Up Downs 75 Walking Lunges 200 Double Unders One person working at a time! L1 50/35 L2 35/25, L3 25/16 , Reduce total volume

4/4/18 Wolf war ceremony this Saturday at 5pm.  Bring some Food or Drink! Lets find out whose names will be on this Trophy!! Conditioning 5 Min AMRAP Wall Balls L1 20/14 L2 14/12 Ls3 12/8 Rest 2:30 5 Min AMRAP Row Calories Rest 2:30 5 Min AMRAP Power Snatch L1 135/95 L2 115/75 L3 95/65Continue reading “4/4/18”

4/3/18 Congrats to our very own Officer Gold!!  The Wolfpack is proud! Strength Push Jerk (Build to a Heavy 5 rep ) Conditioning 12 Min EMOM Odd Min- 10 KB Swings + 5 Push Jerks Even Min- 15 Situps + 5 Strict Knee to Elbow L1 70/53,135/95 L2 53/35,115/75 L3 35/25,95/65, Knee raises

3/31/18 Secret Saturday!! Come for the unknown and the unknowable!!

3/30/18

3/29/18 Kelly Kettlebell!! Hero WOD! DVB Partner Up or go at it Alone!!! For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters withContinue reading “3/29/18”

3/28/18 The man, the myth, the legend….Anthony Brunoe…. 3 Rounds NOT for time: 15 DB Bench Press 15 Ring Rows ME Strict Toes 2 Bar (L2 Knee Raises) then…. 2 Rounds: 500 m Row Partners! While one partner is rowing, the other partner is holding a Double KB Front Rack (50/35)  

3/27/18 Post WOD loitering!! Strength Deadlift (Build to a Heavy 3-Rep ) Conditioning 15 min AMRAP 60 Double Unders 30 Air Squats 10 Deadlifts L1 245/165 L2 185/135 L3 135/95, Singles

3/26/18 The Open is Over!!! Great job to everyone’s hard work and team efforts. I think this was the best Open Evviva has ever done! The Longest Mile 4 Rounds: 10 Burpees 100 meter Run 10 Air Squats 100 meter Run 10 Ring Rows 100 meter Run 10 Sit-Ups 100 meter Run

3/24/18 8:30 Group WOD, 9:30 Crossfit Open workout Only!! Pong Tournament starts at 1! Bring your cans of Food (5 can entry fee)!!   Strength Bench Press (Build to a heavy set of 5 ) 10 min to build to heavy 5RM. Conditioning Partners! 15 min AMRAP 7 Burpees 45m Shuttle Run 14 V-ups 45mContinue reading “3/24/18”

3/23/18 Our fearless leader! Crossfit 18.5 is…….11.6 (and 12.5) CrossFit Games Open 18.5  Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18Continue reading “3/23/18”

3/22/18 Bethany knocking out some reps for FFLC! Skill: Goat Training: A goat is a movement that you personally want and need to work on. Simply, it’s a movement you suck at and hope never appears in a workout. Conditioning: 8 Min AMRAP Cal Row Every minute on the minute do: 6 KB/DB Snatch ChooseContinue reading “3/22/18”

3/21/18 Work it Wednesday! Great job out there with the FFLC donation drives teams! Skill/Strength: Push Jerk  Take 10 Minutes to build to a heavy Push Jerk Conditioning: For Time! 1000m Row/800m Run 20 Push Jerks 20 Burpees L1: 115/75 L2: 95/65 L3: 75/55 or lower  

3/20/18 Toughen Up Tuesday! #Priskeface Conditioning: 24 Min EMOM: Min1: 5 Hang Power Cleans Min2: 10 Goblet Squats Min 3: 15 Sit Ups Min 4: 20 Lateral hops over hurdle L1: 135/95, 50/35 L2: 115/85, 45/30 L3: 95/65, 35/25 or lower

3/19/18 Magic Monday with SK! Skill: Muscle up Mondays 10 min EMOM: Choose number of muscle ups, muscle up progressions, or strict pull-ups. Weekly we will progress in this 10 min EMOM. Conditioning: 4 Rounds: 8 DB Thrusters 200m Run L1: 50/35 L2: 45/30 L3: 35/25, 100m Run  

3/17/18 8:30 Crossfit WOD, 9:30 Open workout Only!! THE Morning Crew!! 20 min AMRAP Partner Workout! 800m RUN BUY IN -Then_ 30 Double Unders 15 Squats 5 Pullups Alternate full Rounds! L2 60 Singles

3/16/18 Sean’s ready….are you?! Crossfit Open 18.4…is…. Crossfit Games Open 18.4 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walkTime cap: 9Continue reading “3/16/18”

3/15/18 Byron W thinking about what 18.4 is gonna be…Announcement is TONIGHT AT 5PM. Come on down to the gym and watch it or check it out online at games.crossfit.com Skill: Goat Training: A goat is a movement that you personally want and need to work on. Simply, it’s a movement you suck at andContinue reading “3/15/18”

3/14/18 Lacey still smiling after the Open workout! Way to go! Strength/Skill: Power Clean Take about 10 minutes to build to a heavy single Conditioning: 10 min EMOM Min 1: 1 Round of the Chief Min 2: 100m Run “The Chief” is: 3 Power Cleans 6 Push Ups 9 Squats L1: 135/95 L2: 115/85 L3:Continue reading “3/14/18”

3/13/18 Josh!! Conditioning: For Time: 21-18-15-12-9-6-3 Cal Row Wall Balls V-Ups Russian KB Swings Choose your own weight adventure!  

3/12/18 Attack that Monday with D$! Don’t forget to enter your 18.3 scores on games.crossfit.com or in the games app by 5pm TODAY! Just go click now…right now. Skill: Muscle up Mondays 10 min EMOM: Choose number of muscle ups, muscle up progressions, or strict pull-ups. Weekly we will progress in this 10 min EMOM.Continue reading “3/12/18”

3/10/18 Skill Handstand Push-ups (7 min EMOM ) Choose reps Conditioning Partner Workout! 21 Min AMRAP 1000m Row 50 Wallballs 800 m Row 40 Wallballs 600m Row 30 Wallballs 400m Row 20 Wallballs 200m Row 10 Wallballs As many Situps as possible in remaining time L1 20/14 L2 14/12 L3 12/8 Taylor made this workoutContinue reading “3/10/18”