Category Archives: WOD

SKILL STRENGTH (EMOM x 12) 1: :40 sec max DB row 2: :40 sec band pull holds WOD (5 rounds for time) 300 meter run 21 power cleans @95/65# 12 pullups REST 2:00

STRENGTH (EMOM x 9) 3 shoulder press @70% WOD (AMRAP in 15) 2-4-6-8-10-12 ect. alt. DB snatches @50/35# burpees

DON’T COMPROMISE YOUR SHOULDERS JUST BECAUSE IT’S EASIER FOR NOW. TAKE TIME TO BUILD STRENGTH IN THE RIGHT POSITIONS SO YOU CAN STAY HEALTHY AND STRONG. YOU WILL BE STRONGER IN THE END AND NOT GET NAGGING INJURIES. THIS GOES FOR OTHER MOVEMENTS AS WELL. CONSISTENCY BEFORE INTENSITY. TEAM WOD (2 rounds for time) 600Continue reading “TUESDAY”

SKILL STRENGTH (5 ROUNDS) 10 inchworm walkouts on box max pike HSPU REST 2:00 WOD (FOR TIME) 10-9-8-7-6-5-4-3-2-1 deadlift @225/155# *after each round of deadlifts perform 7 HSPU

STRENGTH (E1:30 x 7 sets) 2 power cleans + 1 squat cleans + 1 jerk @70% WOD (10 rounds for time) 7 hang power snatches @95/65# 10 t2b

SKILL STRENGTH (4 rounds for quality) 12 ring rows 20 banded row w/5 sec pause every 5 reps REST 2:00 WOD (4 Rounds for time) 18 box jumps @24/20″ 15 wallball @20/14# 12 burpees to plate

STRENGTH (E3:00 x4 sets) 4 bench press @85% WOD (E4:00 x 4 rounds) 12 pullups 300 meter rum 12 push press @96/65#

WOD (ON A RUNNING CLOCK FOR REPS) 0:00 – 5:00 Bike calories 5:00 – 10:00 row calories 10:00 – 30:00 30 double unders 20 KB/DB deadlifts @70/50# per hand 10 v-ups

SKILL STRENGTH (EMOM x 12) 1: 10 RT arm DB press 2: 10 LT arm DB press 3: :40 push up plank hold WOD (AMRAP in 15) 10 power cleans @95/65# 10 HSPU

STRENGTH Back Squat 1RM for the day WOD (FOR TIME) 10-9-8-7-6-5-4-3-2-1, Front Squats @135/95# 20-18-16-14-12-10-8-6-4-2, KB swings @50/35#

SKILL STRENGTH (5 rounds for quality) max strict pullups 10 kip swings REST 2:00 WOD (FOR TIME) 50 cal row 50 t2b 50 pushups 50 DB box step overs @24/20″

STRENGTH Bench Press 3RM for the day *then drop set at* E2:00 x 3 sets 2 bench press @80 of todays 3RM WOD (3 ROUNDS w/1:00 REST) *AMRAP in 4 min* 30 double unders 10 wallballs @20/14#

(FOR TIME) 900 meter run 21 HSPU 900 meter run 18 HSPU 900 meter run 15 HSPU 900 meter run 12 HSPU 900 meter run 9 HSPU 900 meter run 6 HSPU

HAPPY BIRTHDAY JORDYN! STRENGTH (EMOM x 10) 2 front squats @65% WOD “AIR JORDYN” (6 rounds for time) 5 wall limbs 30 v-ups

HAPPY BIRTHDAY DAISY! YOUR VERY OWN TRAINER BIRTHDAY WOD. WOD “DAISY” (For time) 94 calorie row -then 5 rounds of- 5 bar muscle ups 28 box jumps @24/20” 24 burpees to plate

STRENGTH (EMOM x 9) 3 push press @65% WOD (EMOM x 24) MIN 1: 15/12 cal row MIN 2: 12 box jumps @24/20″ MIN 3: 15/12 cal bike MIN 4: 12 abmat situps

SKILL STRENGTH (5 rounds for quality) 3 strict HSPU 6 kipping HSPU max HS hold REST 2:00 WOD (10 rounds for time) 1 rope climb 200 meter run

STRENGTH (E3:00 x 3 sets) 6 back squats @80% WOD (5 rounds for time) 15 front squats @105/75# 15 KB SDHP @70/50# 10 T2B

Next Monday for Memorial Day we will be closed all day. Classes will resume to normal on Tuesday. STRENGTH tng power clean 3RM for the day then drop set @80% of todays max for 3 reps E2:00 x 3 sets WOD (For time) 50 power cleans @75/55# 40 push press @75/55# 35 power cleans @75/55#Continue reading “TUESDAY”

If any of you are planning to do the Granite Games you can now register. The online qualifier begins June 13th and last 3 weeks. If you decide to do the qualifier please sign up for open gym. That will be the only time you will be able to do the workouts, not the 6:30Continue reading “MONDAY”

TEAM WOD (For time) 6×300 meter relay run then *20 alternating rounds of: 5 pullups 10 push ups 15 air squats then 6×300 meter relay run

SKILL STRENGTH (5 rounds for quality) 3 negative HSPU 6 kipping HSPU max HS hold REST 2:00 WOD “JEREMY” (21-15-9 reps for time) OHS @95/65# burpees

STRENGTH 3 Rep max front squat for the day then drop to 80% of todays max for 3 reps E2:00 x 3sets WOD (AMRAP in 4) 8 DB deadlifts @50/35#, in each hand 8 t2b REST 1:00 (AMRAP in 4) 8 DB hang cleans @50/35# in each hand 8 t2b REST 1:00 (AMRAP in 4)Continue reading “THURSDAY”

STRENGTH (EMOM x 9) 2 TNG power snatches @65% WOD (4 rounds for time) 50 double unders 10 HSPU 20 KB swings @50/35#

SKILL STRENGTH (5 rounds for quality) 2 pressdowns + 3 kipping swings + 4 knee tucks + 1 t2b :30 max banded push-ups REST 2:00 WOD (AMRAP in 15) 10 squat cleans @95/65# 7 burpees

Super planks! STRENGTH (E2:00 x 4 sets) 4 shoulder press @80% WOD (For time) 300 meter medball run 30 push press @75/55# 40 abmat situps 50 box jump overs @24/20″ 40 abmat situps 30 push press @75/55# 300 meter medball run

SKILL STRENGTH (3 rounds for quality) 3 tempo dips 6 kipping HSPU max banded tricep pressdowns REST 2:00 WOD (AMRAP in 12) 8 deadlifts @225/155# 16 DB push press @40/30#

The Granite Games online qualifier is upon us. We have had some members asking about it. The qualifier is very similar to The CrossFit Open. You sign up online do the 3 week qualifier workouts and see where you place in the world in your division. If you place high enough you earn an invitationContinue reading “FRIDAY”

STRENGTH (3 rounds) 8 power cleans @70% REST 2:00 WOD (21-15-9 reps for time) hang power snatch @75/55# HSPU

SHIRTS HAVE BEEN SHIPPED OUT. WE SHOULD HAVE THEM BY THE BEGINNING OF NEXT WEEK! SKILL STRENGTH (5 rounds for quality) 3 tempo ring rows in false grip 10 Snatch grip bent over rows @105/70# max band pull apart hold REST 2:00 WOD (AMRAP in 10) 5 wallballs @20/14# 5 Kb swings @50/35# 5 t2bContinue reading “WEDNESDAY”