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18 Aug
skillLadies and Gentlemen we present to you...
wod

THE KLASH


"What we face may look insurmountable. But I learned something from all of those years of training and competing.  I learned something from all those sets and reps when I didn't think I could lift another ounce of weight.  What I learned is that we are always stronger than we know."


- Arnold Schwarzenegger

after bashPARTY TIME!!!!!!!!!!!
recent wods
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WOD | August 17, 2018
Every 2 minutes until work completed
Run 200 meters
Max Effort Burpees
*Must complete 100 burpees
*CAP IS 10 ROUNDS (total time 20 minutes)
WOD | August 16, 2018
Push Press 5 RM
*Attempt to increase 5-10 lbs from previous week
*Then drops sets 2 x 5 @-10%
then...
As many reps as possible in 8 minutes:
5 x Dumbbell Deadlift
5 x Dumbbell Hang Power Clean
5 x Dumbbell Shoulder to Overhead
10 x Walking Lunge Steps
** Rx weight 50/35-lbs
WOD | August 15, 2018
For Time:
Run 400 meters
50 x Pull Ups
Run 400 meters
30 x Chest to bar Pull Ups
Run 400 meters
15 x Bar Muscle Ups
WOD | August 14, 2018
Back Squat - One Rep Max
then...
Five Rounds For Time:
10 x Front Squat @135/95-lbs
20 x Kettlebell Swing @53/36-lbs
WOD | August 13, 2018
As many rounds and repetitions as possible in 20 minutes:
Row 500 meters
100 x Double Unders
50x Abmat Sit ups
compare scores to 1/10/18
WOD | August 11, 2018
TRACK DAY!!!!
Where: Franklin Middle School Track
Address: 500 Franklin Blvd.
*Parking is located at Hillcrest Elementary School
 
WOD | August 10, 2018
Coach's Surprise :)
"We believe that preparation for random physical challenges - i.e. unknown and unknowable events - is at odds with fixed ,predictable, and routine regimens."
- Greg Glassman
WOD | August 9, 2018
Push Press 5 RM
*Then drops sets 3 x 5 @-15%
then...
For Time:
Five Rounds For Time:
21 x GHD Sit ups
15 x Push Ups
9 x Chest to bar pull ups
WOD | August 8 ,2018
Three Rounds For Time:
Run 800 meters
30 x Wall Ball @20/14-lbs
30 x Dumbbell Snatch, alternating @50/35-lbs
WOD | August 7, 2018
Back Squat 3 x 1 @95%
*Following each set, rest EXACTLY 2:00 then perform a set of 3 @85%
then...
As many rounds and repetitions as possible in 10 minutes:
10 x Burpees
20/16 x Row, calories
WOD | August 6, 2018
On a 10 minute clock, establish an 8 Rep Max Overhead Squat
rest exactly 5 minutes, then:
As many rounds and repetitions as possible in 7 minutes:
50 x Double Unders
10 x Overhead Squat @135/95-lbs
WOD | August 4, 2018
In teams of 2:
As many reps as possible in 20 mintues:
100 x Thrusters @45/35-lbs
100 x Row, calories
100 x Kettlebell Swings @53/35-lbs
*divide work evenly
*one person working at a time
WOD | August 3, 2018
Strict Press - ONE REP MAX
then...
Five Rounds, each for time:
50 yard sled push @225/135-lbs
*Rest as needed between effort
*Record FASTEST and SLOWEST times
WOD | August 2, 2018
Four Rounds For Time:
Run 400 meters
30 x Sit ups
4 x Clean and Jerk @185/125-lbs
WOD | August 1, 2018
Back Squat 3 x 1 @95%
*Following each set perform one set of 4 @80%
*On final set attempt 4 or more
Then...
Tabata Double Unders
Rest 1:00
Tabata Assault Bike, calories
Rest 1:00
Tabata Ski Erg, calories
*Score is lowest round in each movement
WOD | July 31, 2018
Five Rounds For Time:
5 x Deadlift @275/185-lbs
10 x Burpees
WOD | July 30, 2018
For Time:
50 x Pull ups
50 x Wall Balls @20/14-lbs
100/80 x Row, calories
50 x Wall Balls @20/14-lbs
50 x Pull ups
WOD | July 28, 2018
As many rounds and repetitions as possible in 30 minutes :
In teams of 2:
10/8 x Row, calories
10/8 x Bike,  calories
Sprint 200 meters
*One person working at a time
*Switch following every 200 meter sprint
 
 
WOD | July 26, 2018
Back Squat 3 x 1 @93%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 4 @78%
*IF possible add weight each set (5-10 lbs)
*On final set attempt 4 OR MORE reps
then...
As many rounds and repetitions as possible in 10 minutes:
21-15-9
Wall Ball (x2) @20/14-lbs
Burpee Box Jump Overs @24/20-in
WOD | July 26, 2018
Press 3 x 1 @93%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 5 @78%
*IF possible add weight each set (5-10 lbs)
then...
Three Rounds For Time:
Run 400 meters
15x Dumbbell Shoulder to Overhead @50/35-lbs
15x Pull ups
WOD | July 25, 2018
Four Rounds For Time:
30 x Kettlebell Swings @70/53-lbs
30 x Abmat Sit ups
30/25x Row, calories
workout courtesy of crossfit new england
WOD | July 24, 2018
Deadlift - Work Up to a Heavy Single then...
As many rounds and reps as possible in 15 minutes:
In teams of 2:
8 x Deadlift @275/185-lbs
4 x Ring Muscle Ups
100 meter shuttle run (50 down and back)
WOD | July 23, 2018
CrossFit Open WOD 17.5
Ten Rounds For Time:
9 x Thrusters @95/65-lbs
35x Double unders
WOD | July 21, 2018
In teams of 2:
As many rounds and calories as possible in 20 minutes:
Athlete 1: Max Effort Assault Bike, calories
Athlete 2: 10 x Deadlifts @185/125-lbs + 10 Bar Facing Burpees
*Athlete performing the couplet will be the pacer
WOD | July 20, 2018
2018 AGOQ Workout #3
Complete as many rounds as possible in 20 minutes of:
50x Wall Balls @20/14-lbs
100 x  Double-unders
50-ft. handstand walk
100 x Double-unders
50/40 x Row, calories
100 x Double-unders
50-ft. handstand walk
100 x Double-unders
Top Score Men - Pete Foster (Age 35) 1061 reps
Top Score Women - Sarah Scholl (Age 36) 1029 reps
WOD | July 19, 2018
Press 3 x 1 @90%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 5 @75%
*IF possible add weight each set (5-10 lbs)
*On LAST SET OF 5, attempt 5+
then...
As many repetitions as possible in 10 minutes:
Every minute on the minute for 10 minutes, alternating between:
Odd minutes: Max Reps Push Press @135/95-lbs
Even minutes: 10 x Chest to bar pull ups
*Score is total number of push press
WOD | July 18, 2018
Ten Rounds For Time:
10 x Single Arm DB Hang Clean and Jerk @50/35-lbs  (5 each side)
10 x Burpees over the DB (single)
Run 200 meters
WOD | July 17, 2018
Five Rounds For Time:
15 x Toes to bar
12/10 x Assault Bike, calories
9 x Power Snatch @95/65-lbs
WOD | July 16, 2018
Back Squat 3 x 1 @90%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 5 @75%
*IF possible add weight each set (5-10 lbs)
*On LAST SET OF 5, attempt 5+
then...
Three Rounds For Total Reps:
2:00 Max Effort Rope Climbs
1:00 Max Effort Box Jumps @30/24-lbs
1:00 Rest
WOD | July 14, 2018
CrossFit Benchmark WOD "Barbara"
Five Rounds, each for time:
20 x Pull Ups
30 x Push Ups
40 x Sit ups
50 x Air Squats
Rest 3:00
WOD | July 13, 2018
For Time:
30/25 x Assault Bike, calories
30 x Box Jump Overs @24/20-in
30 x Deadlifts @225/155-lbs
WOD | July 12, 2018
Back Squat 3 x 2 @88%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 6 @73%
*IF possible add weight each set (5-10 lbs)
*On LAST SET OF 6, attempt 6+
then...
For Time:
150 x Double Unders
100 x Walking Lunge Steps (50 each leg)
50 x Kettlebell Swings @70/53-lbs
100 x Walking Lunge Steps (50 each leg)
150 x Double Unders
WOD | July 11, 2018
Seven 2:00 rounds of:
20 x Row, calories
Max Effort GHD Sit ups
*No rest between rounds
workout courtesy of crossfit.com
WOD | July 10, 2018
Strict Press 3 x 2 @88%
*Following each set rest exactly TWO minutes then perform 1 x 6 @73%
*If possible add 5-10 lbs each set
*On final set attempt 6+ reps
Then....
For Time:
18-15-12-9-6-3
Strict Pull ups
Strict Ring dips
WOD | July 9, 2018
Three Rounds For Time:
Run 400 meters
15 x Lateral Bar Burpees
15x Squat Cleans @135/95-lbs
WOD | July 7, 2018
As many rounds and repetitions as possbile in 20 minutes:
5 x Chest to bar Pull ups
10 x Wall Balls @20/14-lbs
15 x Kettlbell Swings @53/35-lbs
workout courtesy of crossfit.com
WOD | July 6, 2018
Bench Press 5-5-3-3-1-1-1
*increase weight each set
then...
Two Rounds:
As many yards as possible in 3 minutes:
Sled Push @135/90-lbs
Rest 1:30
As many meters as possible in 3 minutes:
Double Kettlebell Farmers Carry @53/35-lbs OR Dumbbell @50/35-lbs
Rest 1:30
3:00 Max Effort Heavy Stone Over the Shoulder
Rest 1:30
WOD | July 5, 2018
Strict Press 3 x 2 @88%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 6 @70%
*IF possible add weight each set (5-10 lbs)
then...
Three Rounds For Total Reps
1:00 Max Effort Sumo Deadlift High Pull @95/65-lbs
1:00 Max Effort GHD Sit ups
1:00 Max Effort Push Press @95/65-lbs
1:00 Max Effort GHD Sit ups Rest 1:00
workout courtesy of crossfit.com
WOD | July 4, 2018
CrossFit HERO WOD "Small"
Three Rounds For Time:
Row 1000 meters
50 x Burpees
50 x Box Jumps @24/20-in
Run 800 meters
WOD | July 3, 2018
Clean and Jerk 1-1-1-1-1-1 -1
then...
CrossFit Benchmark WOD "Grace"
For Time:
30 x Clean and Jerk @135/95-lbs
WOD | July 2, 2018
Back Squat 3 x 2 @88%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 6 @70%
*IF possible add weight each set (5-10 lbs)
then...
For Time:
30 x Dumbbell Snatch @50/35-lbs
90 x Double Unders
25 x Dumbbell Snatch @50/35-lbs
75 x Double Unders
20 x Dumbbell Snatch @50/35-lbs
60 x Double Unders
WOD | June 30, 2018
CrossFit HERO WOD "Terry"
For Time:
Run 1 mile
100 x Push Ups
100 meter bear crawl
Run 1 mile
100 meter bear crawl
100 x Push Ups
Run 1 mile
Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.
He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.
WOD | June 29, 2018
Strict Press 3 x 3 @85%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 10 @68%
*IF possible add weight each set (5-10 lbs)
then...
As many rounds as possible in 10 minutes:
30/25 x Row, calories
20 x Handstand Push Ups
10 x Box Jumps @30/24-in
WOD | June 28, 2018
For Time:
9-6-3 Power Clean @225/155-lbs
Bar Muscle up
WOD | June 27, 2018
As many rounds and repetitions as possible in 5 minutes:
10 x Double KB Thrusters @53/35-lbs
10 x Burpees
Rest 2:00 minutes
As many calories as possible in 5 minutes:
Assault Bike
Rest 2:00 minutes
As many rounds and repetitions as possible in 5 minutes:
Run 200 meters
20 x Hip Extensions
WOD | June 26, 2018
Back Squat 3 x 3 @88%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 10 @68%
*IF possible add weight each set (5-10 lbs) then...
As many rounds as possible in 8 minutes:
50 x Double unders
25 x Abmat Sit ups
WOD | June 25, 2018
CrossFit Benchmark Workout "Helen"
Three Rounds For Time:
Run 400 meters
21 x Kettlebell Swings @53/36lbs
12 x Pull ups
WOD | June 22, 2018
Five Rounds For Total Reps
1:00 Max Effort Row, calories
:15s transition
1:00 Max Effort Assault Bike, calories
:15s transition
1:00 Max Effort Burpees
1:00 Rest
WOD | June 21, 2018
As many rounds and repetitions as possible in 20 minutes:
10 x Toes to bar
10 x DB Front Rack Walking Lunges @50/35-lbs
10 x Hand Release Push ups
Run 200 meters
June 20, 2018
Strict Press 3 x 3 @85%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 10 @65%
*IF possible add weight each set (5-10 lbs)
then...
For Time:
100 x Double Unders
50 x Kettlebell Swings @53/36-lbs
25 x Thruster @95/65-lbs
workout courtesy of crossfit linchpin
WOD | June 19, 2018
Snatch 1-1-1-1-1-1-1
*attempt to increase weight each set
then...
CrossFit Benchmark WOD "Isabel"
For Time:
30 x Snatch @135/95-lbs
WOD | June 18, 2018
Back Squat 3 x 3 @85%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 10 @65%
*IF possible add weight each set (5-10 lbs)
then...
For Time:
As many rounds and reps as possible in 10 minutes:
25 x Pull ups
25 x Wall Balls @20/14-lbs
WOD | June 17, 2018
As many reps as possible in 20 minutes:
In teams of 2, complete the following:
100 x Wall Balls @30/20-lbs
100 x Burpees to a target
Max Effort Assault Bike, Calories
*One person working at a time
WOD | June 16, 2018
Ten Rounds For Time:
5 x Power Cleans @155/105-lbs
10 x Walking Lunges
workout courtesy of crossfit.com
WOD | June 15, 2018
Strict Press 3 x 3 @83%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 10 @63%
*IF possible add weight each set (5-10 lbs)
then...
Five Rounds For Time:
10 x Dumbbell Shoulder to Overhead @50/35-lbs
10 x Chest to bar Pull Ups
50 x Double Unders
WOD | June 14, 2018
Benchmark WOD "Nancy"
Five Rounds For Time:
Run 400 meters
15 x Overhead Squats @95/65-lbs
WOD | June 13, 2018
For Total Time: Buy in:
Row 500 meters then...
21-15-9
Deadlifts @225/155-lbs
Burpee Box Jump Overs @24/20-in
Cash out: Row 500 meters
WOD | June 12, 2018
Back Squat 3 x 3 @83%
*Following each set rest EXACTLY 2:00 and then perform a set of 1 x 10 @63%
*IF possible add weight each set (5-10 lbs)
then...
Two Rounds For TIme:
200 meter KB Farmers Carry @70/53-lbs
50 x Hand Release Push Ups
WOD | June 11, 2018
For Time:
Run 800 meters
50 x Toes to Bar
50 x  Burpees
50 x Kettlebell Swings @70/53-lbs
Run 800 meters
WOD | June 9, 2018
Five Rounds For Reps:
1:00 Max Effort Box Jumps @24/20-in
1:00 Max Effort Wall Balls @20/14-lbs
1:00 Max Effort Row, calories
Rest 1:00
*workout courtesy of crossfit.com