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Daily WOD 2-17-21

February 16, 2021/in Fitness /by Kare Williams

Warm Up

500 meter row or 400 meter run

Deck of Cards 5 min

Hearts = Med Ball Thrusters
Diamonds = DU’s
Clubs = Ring Rows
Diamonds = Push Ups

Then:
20 sec Hollow Hold
10 Table Tops
3 x Push up to DD

PVC SS
Bergener Warm Up

Question of The Day

Own an elephant the size of a gerbil or a gerbil the size of an elephant?

Skill / Warm Up

Empty Bar

3 Clean Pulls
3 Clean High Pulls
3 Tall Cleans
3 Jerk Dips
3 Jerks

WOD Weight

3 Clean Pulls
3 Clean High Pulls
3 Jerk Dips
3 Jerks

WOD weight plus 5-10 lbs

3 C& J

WOD

AMRAP 3 min

Clean & Jerks

-2 min rest-

AMRAP 3 min

10 Wall Balls
10 Ball Crunches

-2 min rest-

AMRAP 3 min

20 DU’s
10 Pull ups

Rx 65 / 95, 14# / 20#, 9′ / 10′
Rx+ 85 / 115, 20# / 25#, CTB or 3 MU’s
M 55 / 85, 10# / 14#

Bulldozer & Melee 2-14-21

February 13, 2021/in Fitness /by Kare Williams

General Warm Up

3 Rounds

250 row
4 Forward Backward lunges (2 each side)
6 PVC OHS
8 Mountain Climbers
10 Wall Squats

Then:
PVC SS
with empty bar
5 High Hang Snatches
5 Hang Snatches
5 Snatches
5 OHS

With WOD weight
3 High Hang Snatches
3 Hang Snatches
3 Snatches
3 OHS

3 min self stretch

Bulldozer

For Time

Cal row 15 / 20
12 Power Snatches
3 OHS

Cal row 15 / 20
9 Power Snatches
6 OHS

Cal row 15 / 20
6 Power Snatches
9 OHS

Cal row 15 / 20
3 Power Snatches
12 OHS

Rx 65 / 95
Rx+ 95 / 135
M 35 / 43

Melee

3 Rounds

1 min Max Assault bike sprint

-30 sec rest-

1 min max Tire flips

-30 sec rest-

1 min max Kettle Bell farmers carry shuffle
(2 x KB 53 / 70)

-30 sec rest-

Fire Factory 10-24-20

October 23, 2020/in Fitness /by Kare Williams

The Big Kahuna Burger

3 Rounds: (3 person teams)  

Station 1:

  • LDH roll carry up and over dock and back (2 carry)
  • Tire Flips -> 100ft (1 teammate flips)
  • Rotate through tire flips
  • Whoever is done first gets a rest

Station 2:

  • 400m heavy Mace Bell run Warrior style (2 teammates switch carrying Mace Bell)
  •  Sandbag rescue drag around rig (1 teammate)
  • If sandbag drag finishes before MB runners return, they get a rest
  • Rotate through sandbag drag

Fire Factory 9-26-20

September 26, 2020/in Fitness /by Kare Williams

3 Rounds – (3 person teams)

Station #1 – Mace Bell Run/Tire Flips (3 mins)

  • One team mate runs 200m with Mace Bell
  • Other two flips heavy tire
  • Rotate through run for 3 mins

-30 sec rest-

Station #2 – Sled Drags/Serpentine run (3 mins)

  • Team mate #1 drags sled backwards 35 ft to Team #2 then runs serpentine through rig back to start
  • Team mate #2 drags sled 35ft back to Team mate # 3 then rune serpentine through rig back to start
  • Team mate #2 does the same
  • rotate through course for 3 mins

-30 sec rest-

Station #3 – Herculeezes (Stone Over Shoulder) (3 mins)

  • Teammates rotate through tossing soft stone over shoulder for 3 min

HOME WOD 3-23-20

March 23, 2020/in Fitness /by Kare Williams

Warm Up

2 Rounds
20 Zombie walks (10 Each Side, can be stationary if you don’t have the space, don’t kick the dog)
20 jumping Jacks
20 Stork walk (10 each side)
20 Mountain climbers

10 Table Tops
2 Inch worms

WOD

Base Builder 

2 Rounds
Pick a favorite song and do as many Burpees as possible for the entire song
AMRAP  12 min
1 min plank (weighted if possible)
10 Suitcase Deadlifts (5 each side, KB or DB, if using DB just go to mid-shin height)
10 Sumo Deadlift High Pull (KB or DB, if using lighter weight or DB do 5 on each side)
10 weighted Step ups on curb, chair, wall, rock, box, or whatever you can find)

Don’t forget to count the BURPEES for the challenge!!!

AXLE Strength 2-27-20

February 26, 2020/in Fitness /by Kare Williams

1-POWER SNATCH, 2 FLOATING SNATCH

4 sets

TALL JERKS

4 x 3

PUSH PRESS

4 x 4

HANGING FLUTTER KICKS

x 20

WEIGHTED BACK EXTENSION

x 10

3 sets

CrossFit Partner WOD 12-15-19

December 14, 2019/in Fitness, WOD /by Kare Williams

Warm Up

In honor of Rebekah’s Birthday..

OBSTACLE COURSE WARM UP!!

then:
3 x

5 empty bar Deadlift
5 empty bar Thrusters
5 Lat Activators
2 inch worms

Question of The Day

  • Would you rather be 4’2″ or 8’2″?

Rebekah Bonillo B-DAY WOD!!!

12 Deadlifts
10 Pull ups
86 meter run

33 Thrusters

2 Person Teams. Each round split DLs and Pull ups as desired. 1 person completes the run while the other does as many Thrusters as possible. Continue doing rounds until each person has completed 33 Thrusters

30 min time cap

Rx 155 / 225, 65 / 95
Rx+ 185 / 255, C2B, 95 / 135
M 135 / 155, 35 / 45

CrossFit WOD 9-30-19

October 1, 2019/in Fitness /by Kare Williams

CORE

AMRAP 8 min

20 Standing Band Twist (10 each side)
10 Mission Impossible
30 sec Enterprise
20 sec Hanging Hollow Hold with active shoulders

WOD

5 Rounds

250 meter sprint
5 Burpee pull ups
10 Air Squats
15 Sit ups

-1 min rest-

Rx+ C2B 
RX++ MU

AXLE Strength 9-21-19

September 22, 2019/in Fitness /by Kare Williams

Superset all movements 8 x 8

DB PUSH PRESS

DB ROW 


LAT PULL DOWN


PUSH UP

KB DEAD LIFT

AXLE Strength 6-18-19

June 18, 2019/in Fitness /by Kare Williams

PUSH PRESS
4 x 6

DB FRONT RAISE + LATERAL RAISE 
5 x 8

8 front raises, 8 lateral = 1 set

SOFT STONE OVER SHOULDER 

4 x 10

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  • Daily WOD 2-26-21
  • Home WOD 2-26-21
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