Thursday - October 01, 2015

warm-up

450m run

then...

3 putting on your pants 

6 inch worms 

9 Pvs OHS 

WOD
Partner "Karen"
150 wall balls (20lbs/14lbs)
For time 

In teams of two
Partner 1 does 75 wall balls 
Partner 2 runs 200m runs until partner 1 finishes all 75
Then rotate
*the partner doing wall balls is only allowed to work while partner 2 is running 

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Front Squats 

Wednesday - September 30, 2015

warm-up

450m run

then...

5 wall balls 

5 burpees

XWOD

By Ryan Moody

5 sets of... 

1 snatch 

2 kneeling jump to broad jump 

1 snatch 

1 kneeling jump to broad jump w/ 8-12lb wall ball

1 snatch 

2 kneeling jump to broad jump 

1 snatch 

1 kneeling jump to broad jump w/ 8-12lb wall ball

1 snatch 

2 kneeling jump to broad jump 

*Ascend weights on snatch

*Score will be total load 

*1-3 minutes rest between each set

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Westside

Max Effort Upper

-Cambered Bar Bench + Bands

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 5 reps 

-Laying Triceps Extensions

5 sets x 4 reps 

-Bent Over Rows

9 sets x 3 reps 

-Banded Pull Aparts 

100 reps

-ABS

Tuesday - September 29, 2015

warm-up

450m run

then...

"Cindy"

WOD

AMRAP 7 

9 toes to bar 

3 hang power cleans (185lbs/135lbs)

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Westside

Dynamic Effort Lower 

-Box Squats 

16" Box (14")

50% + bands & chains

12 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Snatch Grip Extensions

3 sets x 8 reps 

-Blob Deads

3 sets 

-GHR's 

3 sets 

-ABS 

Saturday - September 25, 2015

warm-up

450m run

then...

3 knee jumps

4 pass through 

5 spider-mans

WOD

On the 3 minute for 30minutes

1 power snatch + 1 hang squat snatch + 1 squat snatch 

Goal is to go as heavy as possible. 

*Inspired by CrossFit Linchpin

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Westside

Max Effort Lower 

-Box Squats + Chains

-Sumo Pulls + Bands

3 sets 

-Conventional Pulls + Bands

-Snatch Grip Extensions

3 sets x 8 reps

-Blob Deads

3 sets

-ABS

Thursday - September 24, 2015

warm-up

450m run 

then...

4 spider-mans

4 air squats 

4 inch worms 

WOD

200m sprint 

2 minutes rest 

8 rounds for time

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Olympic

-Power Snatch

5 sets x 1 rep 

Wednesday - September 23, 2015

warm-up

In 10 minutes

450m run

then... 

AMRAP

10 wall balls 

10 toes to bar 

EMOM 15

Minutes 1, 4, 7, 10, 13, 

 12 KB swings (53lbs/35lbs)

Minutes 2, 5, 8, 11, 14

10 burpees

Minutes 3, 6, 9, 12, 15 

30 double unders 

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Westside

Max Effort Upper 

-Mix Grip Bench 

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Laying Triceps Extensions

3 sets x 7 reps 

-Bent Over Rows 

4 sets x 3 reps

3 SuperSets of...

-Machine Tricep Extensions 

25 reps 

-Face Pulls 

25 reps 

-ABS

Tuesday - September 22, 2015

warm-up

450m 

run

then…

Chest to bar "Cindy"

WOD 

21 deadlifts (135lbs/95lbs)

10 ohs (135lbs/95lbs)

3 rounds for time 

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Westside 

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

60% + Bands & Chains 

6 sets x 2 reps 

*ascending chain 

-Sumo Pulls 

9 sets x 1 rep

*ascending chain

-Conventional Pulls 

3 sets x 1 rep 

-Blob Deads

3 sets 

-Glute Bridges 

100 reps 

-ABS

Saturday - September 19, 2015

warm-up

450m run

then...

50 wall balls 

WOD

In Teams Of 2 Complete as many rounds as possible in 15 minutes 

1 Combo (135lbs/95lbs)

-Snatch

-2 Back squat 

-Behind the neck split jerk 

then...

5 over bar burpees 

5 pull ups 

*upon completion of a full round tag your partner in. Full round must be completed by each athlete before tagging partner in. 

**if performing workout alone it will be AMRAP 8

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Westside

Max Effort Lower

-Box Squat + Bands

(Same Bands as Dynamic Day)

Low Box 

-Sumo Pulls + Bands 

H.A.P.

-GHR's

3 sets 

*add weight if form holds

-Blob Deads 

3 sets

-Chair Extensions 

Thursday - September 18, 2015

warm-up

450m run

then...

5 knee jumps

5 cartwheels

5 spider-mans

WOD

"Grace"

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Olympic 

-Snatch

10 sets x 1 rep @75%

Wednesday - September 16, 2015

warm-up

450m run

then...

10 unbroken toes to bar

5x 

*5 burpee penalty for dropping off the bar before 10 reps/attempts 

WOD

50 clean & jerks for time (135lbs/95lbs)

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Westside

Max Effort Upper 

-Floor Press + Chains 

-Outlaw Wide Bench

1 set x 6 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip

3 sets x 3 reps 

-Rack JM Press 

3 sets 

-Seated Machine Triceps Push Downs 

3 sets x 10-20 reps 

-Machine Face Pulls 

100 reps

-ABS

Tuesday - September 15, 2015

warm-up

450m run

then...

"Cindy"

WOD

AMRAP 9

9 wall balls (20lbs/14lbs) 

6 burpees

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Westside

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

8 sets x 2 reps 

*ascending box

*ascending chain 

-Sumo Pulls + Bands 

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-Blob Deads 

3 sets 

-Glute Bridges 

100 reps 

-ABS 

Saturday - September 12, 2015

warm-up

450m run

then...

50 toes to bar 

WOD

"Barbara"

20 Pullups

30 Pushups

40 Situps

50 Squats

3 min rest 

5 rounds for time

Note: This is the only work for today because the volume of the workout. This is also a test, so go as hard and fast as you can and get your total time scores to your coaches. 

GYM CLOSED 

SATURDAY - September 12, 2015

SUNDAY - September 13, 2015

September 10, 2015

warm-up

450m run

then...

1 butt walk (down & back)

4 knee jumps 

5 frog hops 

7x

WOD

20 clean & jerks (155lbs/105lbs)

5 minutes rest 

20 clean & jerks (155lbs/105lbs) 

For Time 

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Olympic 

-Snatch 

Work up to 85%

Wednesday - September 09, 2015

warm-up

450m run

5 sprider-mans 

5 inch worms 

5 air squats 

WOD 

1 mile run 

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Westside 

Max Effort Lower 

-Bow Bar Bench 

everyone not competing add bands 

-Outlaw Wide Bench 

3 sets x 1 rep paused 

-Double Pause bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 5 reps 

-Laying Extensions 

3 sets x 5-8 reps 

If you're competing 3 sets x 3 reps not heavy 

-Dips 

4 sets 

-Machine Face Pulls 

4 sets x 20 reps 

-Bent Over Rows 

3 sets x 4 reps 

-ABS

Tuesday - September 08, 2015

warm up

In 10 minutes

450m run

then...

"Cindy"

WOD

4-5-6-7-8

Bar Muscle Ups (pull up sub)

Wall Balls (3x reps)

12-15-18-21-24

*Inspired by CrossFit Linchpin

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Westside

Box Squats 

50% + bands

12 sets x 2 reps

*ascending box 

*ascending chain

Sumo Deads + band

6 sets x 1 rep

Conventional Deads

3 sets x 1 rep

**Below only for those not competing**

Blob Deads

3 sets x 8 reps

GHRs

3 sets

ABS

Saturday - September 05, 2015

warm-up

450m run

then...

butt warm-up

WOD

Sprint Burpee WOD 

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Westside

Max Effort Lower 

-Box Squats 

16" Box (14") 

-Sumo Deads + bands 

-Conventional Pulls + bands 

3 sets x 1 rep 

-Blob Deads

Thursday - September 03, 2015

warm-up

450m run

then...

50 wall balls 

WOD

3 ground to overhead (135lbs/95lbs)

6 toes to bar 

10 rounds for time 

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Olympic

-Snatch 

5 sets x 1 reps @ 65%

Wednesday - September 01, 2015

warm-up

20 minutes to set up 

WOD

"Rogue Madness"

Score as many points as possible in 30 minutes

Point value

Push-up-1

Air squat-2

Pull-up-2

Box jump-5

Burpee-5

Dumbbell push press 35/20- 5

Handstand push-up-10

Free Handstand push up- 20

Deadlift-10 (BW)

Squat Clean- 10 (BW)

Snatch (full)-10 (135/95)

Power Clean- 15 (BW)

Wall climb-10

Muscle-up- 25

Bar Muscle up -25

Rope climb- 25

500m run-100

500m row-100

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Westside

Max Effort Upper

-Competition Paused Bench Press 

-Outlaw Wide Bench 

1 set x 3 reps 

-Close Grip Bench 

2 sets x 3 reps 

-Machine Triceps Extensions 

3 sets x 20

-STRICT Pulls 

50 reps

*least amount of sets possible 

-ABS