Burp It Up

June 20, 2018

Metcon Burp It Up (Time) Partner Wod...with your partner, complete the following for time:: Buy-In:: 100 DU Each (200 singles) then... 100 Burpee Pull Ups (alt each rep...100 total not each) 100 Burpee Box Jumps (24"/20") (alt each rep) then... Cash-Out:: 100 DU Each (200 singles)

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The Beeg

June 19, 2018

Metcon The Beeg (AMRAP - Reps) TABATA STYLE....For Tabata, you perform an exercise at maximal intensity for 20 seconds, followed by 10 seconds of rest. You repeat this on-off pattern a total of eight times for each movement, making one complete Tabata round four minutes. WALL BALLS (20#/14#) KETTLEBELL SWINGS (1.5pood/1pood) HANG POWER CLEAN (75#/55#) T2B **SCORE IS TOTAL REPS FOR ENTIRE WOD

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Mainsite Wod: Tuesday 180612

June 18, 2018

Weightlifting Front Squat (3-3-3-3-3) Metcon Mainsite Wod: Tuesday 180612 (AMRAP - Reps) 7 2-minute rounds of: 20-cal. row Max rep GHD sit-ups There is no rest between rounds. Coaching Tips & Scaling:: The row portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the calories if needed. Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement. Intermediate Option 7 2-minute rounds of: 16-cal. row Max rep GHD sit-ups, to parallel There is no rest between rounds. Beginner Option 7 2-minute rounds of: 12-cal. row Max rep sit-ups

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Community Stations

June 16, 2018

Community Stations (AMRAP - Reps) 15' AMRAP 5 man teams: Person #1: Kettlebell Sumo Deadlift High Pull (53#/35#) Person #2: Box Jumps (24"/20#) Person #3: Push Ups Person #4: 5 Wall Balls - 100m Run with Med Ball - 5 Wall Balls (20/14) Person #5: REST *Person #4 is the pace maker....when they finish their last 5 wall balls then everyone rotates to the next station *Score is total reps for all stations for the team

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AMRAP'd OUT

June 15, 2018

Weightlifting 8' EMOM of 3 Back Squats (8x3@75-80%) EMOM for 8 minutes 3 back squats 75 - 80% 75-80% of your 1RM If you don’t know your 1RM then start at a weight you can lift and add weight each minute to find a 3RM for the day. Metcon AMRAP’ed Out (AMRAP - Rounds and Reps) 20’ AMRAP:: 10 Unbroken Wall Balls (20/14) (If you break, then you have to start the 10 over and do it UB) 15 KBS (53#/35#) 20 Med Ball SU (20/14) 25 DU (2 to 1 SU)

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Nancy

June 14, 2018

Warm-up 1000m Row (Time) Max Effort 1000m Row Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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Mainsite Wod: Friday180608

June 13, 2018

Warm-up Go over Snatch with Coach.... then get ready for wod. Metcon Mainsite Wod: Friday180608 (AMRAP - Reps) 10 1-minute rounds of: 10 burpees over the bar Max reps of power snatches *REST 2 MINUTES BETWEEN ROUNDS. **Score is total snatches for entire wod. Each Snatch must come from the ground, but they can be either power or squat snatches. If you cannot finish all 10 BOB before the minute is up then drop BOB reps to 8...and go faster ;-) ::RX:: Men: 155 lb. Women: 105 lb. ::S1:: Men: 135 lb. Women: 95 lb. ::S2:: Men: 115 lb. Women: 85 lb. ::S3:: Men: 95 lb. Women: 65 lb. ::S4:: Men: 65 lb. Women: 45 lb.

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30 Mag

June 12, 2018

Weightlifting Deadlift (12’ to find a 3RM) Metcon 30 Mag (Time) 3 rounds for time of: 30 handstand push-ups 30 pull-ups 30 single-leg squats, alternating legs **30’ time cap

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Mainsite Monday 'SUNDAY 151206'

June 11, 2018

Mainsite Monday 'SUNDAY 151206' (AMRAP - Reps) Tabata push press (75/55) Tabata abmat sit-ups Tabata sumo deadlift high pull (75/55) Tabata CFPU (hand release at the bottom) The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Post total reps from all 32 intervals

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2GETHER

June 9, 2018

2GETHER (Time) WOD 2 Person Teams 800m Relay Run (200m Alt. Partner) 40 Synchro Abmat Sit-Ups 50 Synchro Walking Lunges w DBs 35/20 40 Synchro Abmat Sit-Ups 50 Synchro Burpees 40 Synchro Abmat Sit-Ups 50 Synchro Walking Lunges 35/20 800m Row (any order)

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Randi's Wod

June 8, 2018

Warm-up Snatch Warm-Up BN* Snatch Grip Push Press + OHS (1+1) 4 Sets USE THIS AS A WARM UP FOR SNATCH * (behind the neck) Start with empty barbell and go up in weight, but keep it at light weight.....this is just the warm up!!! Weightlifting Snatch (12' to build to a heavy single) Rest 5' then start the wod Metcon Randi's Wod (AMRAP - Rounds and Reps) 10' AMRAP:: 25 T2B 25 OHS (155/105)

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Burn Baby, Burn!

June 7, 2018

3 rounds for time:: 500m Row 400m Run

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Tabata Fight Gone Bad

June 6, 2018

TABATA FIGHT GONE BAD (AMRAP - Reps) Tabata Wall Ball (20/14) Tabata Sumo Deadlift High Pull (75/55) Tabata Box Jump (20") Tabata Push Press (75/55) Tabata Row (calories) The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

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Skilled in All Positions

June 5, 2018

Skilled in All Postions (Time) 3 Rounds For Time:: 20 HSPU 20 GHD SU (2 to 1 abmat su) 20 Double KB Goblet Squats (2pood/1.5pood)

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Regionals Event 6

June 4, 2018

Regionals Event 6 (Time) Regionals Event 6 For time: 4 rope climbs 16 thrusters 3 rope climbs 12 thrusters 2 rope climbs 8 thrusters Men: 15-ft. rope, 155 lb. Women: 15-ft. rope, 105 lb. Scaling:: This couplet is a sprint. Choose a load and modification that allow you to complete each set of reps unbroken.

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Box Clean Up

June 1, 2018

Weightlifting Squat Clean (3-3-3-3-3) Go heavy and in unbroken touch and go sets.... post heaviest load Metcon Box Clean Up (AMRAP - Rounds and Reps) 12min AMRAP:: 12 Box Jumps (24/20) 12 Squat Clean (95/65) 12 C2B Pull Ups

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Annie on the Run

May 31, 2018

Annie on the Run (Time) For time: 400m Run 50 Abmat Sit Ups 50 DU 200m Run 40 Abmat Sit Ups 40 DU 200m Run 30 Abmat Sit Ups 30 DU 200m Run 20 Abmat Sit Ups 20 DU 200m Run 10 Abmat Sit Ups 10 DU 400m Run **2 to 1 singles

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Inverted Lifting

May 30, 2018

Inverted Lifting (Time) 5 rounds for time of: 6 Deadlifts (155/105) 5 HSPU 8 Hang Power Cleans (155/105) 5 HSPU 10 Front Squats (155/105) **25' time cap

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In the Mood for Metcon

May 29, 2018

In the mood for Metcon (Time) 5 RFT:: 250m row 200m run 10 Burpees 30 DU (3 to 1 singles)

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Murph

May 28, 2018

Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here

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We've Got 5 On It

May 26, 2018

We’ve Got 5 On It (Time) 10 Rounds for Time...Partner Wod...Alternate rounds with partner (5 rounds each)...One person working at a time:: 20 Kettlebell Snatches (53#/35#) 20 KB Overhead Walking Lunges (53#/35#...10 steps with right side then 10 steps with left side) 30 DU (2 to 1 singles) *resting partner holds plank position and if they fall out of the plank then the working partner must stop and only continue when they get back in the plank position.

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DT

May 25, 2018

DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 To learn more about DT click here Core Training 30 strict T2B Strict toes to bar (no swing, no kip) with 3 sec negative

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Karen's Hard Lemonade

May 24, 2018

10min AMRAP 12 Box Jumps (24/20) 12 Squat Clean (95/65)

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A$$ Pain

May 23, 2018

Warm-up HEAVY RUSSIANS & AMERICANS 3 ROUNDS FOR QUALITY:: 20 HEAVY RUSSIAN KBS 10 HEAVY AMERICAN KBS **TRY TO GO AS HEAVY AS POSSIBLE WITHOUT COMPROMISING FORM Metcon "A$$ PAIN" (AMRAP - Rounds and Reps) "A$$ PAIN" Amrap in 7' of: 12 oh squats (135/95) 18 kb swings (2/1.5pood) 20 calorie row

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Deep Tuesday

May 22, 2018

Weightlifting Power Snatch (12’ to find a heavy single for the day) Metcon DEEP TUESDAY (AMRAP - Rounds and Reps) AMRAP in 10: 5 Power Snatch 135/95# 10 Toes to Bar 15 Wallball (30/20)

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Triple 2

May 21, 2018

Triple 2 (Time) 2000m Row 200 DU (400 SU) 2 Mile Run

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Max Min

May 18, 2018

Warm-up 50/50 50 GHD SU 50 GHD BE Metcon Max Min (AMRAP - Reps) 3 Rounds for Reps: One minute of Wall Balls (30/20) Rest 30 seconds One minute of V-Ups Rest 30 seconds One minute of Russian Kettlebell Swings (2pd/1.5pd) Rest 30 seconds

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Running Rampid

May 17, 2018

Weightlifting Bulgarian Split Squats (5-5-5-5-5) Bulgarian split squats...try to increase weight each set...5 per leg each set 5-5-5-5-5. Metcon Running Rampid (Time) 5 rounds for time of:: 2’ max burpee box jumps (36"/30") 400m Run **Score is total time of wod ***Post total BBJ and height in notes section of Wodify

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0 To 100

May 16, 2018

0 to 100 Part 1 (Weight) 10:00 EMOM:: 1 SNATCH (starting at 70%; go by feel and add weight when ready; post heaviest load) 0 to 100 Part 2 (AMRAP - Reps) 15:00 AMRAP:: 30 DU's (3 to 1 singles) 10 T2B 5 Power Snatches (135/95)* *Add 1 Power Snatch each Round **Score is total Power Snatches for entire wod

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Airforce Wod

May 15, 2018

Air Force Wod (Time) For time: 20 Thrusters 20 SDHP 20 Push Jerks 20 OHS 20 Front Squats (95/65) **Emom stop and complete 4 burpees then continue wod. **20' time cap

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Mainsite Wod: Saturday 180512

May 14, 2018

Mainsite Wod: Saturday 180512 (Time) 3 rounds for time of: 50 medicine-ball cleans Run 800 meters Men: 20-lb. ball Women: 14-lb. ball

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Buddy DT

May 12, 2018

Buddy DT (Time) 16 Rounds for Time:: 12 Deadlifts (155/105) 9 Hang Power Clean (155/105) 6 Push Jerk (155/105) **one person working at a time...alternate rounds with partner. (8 rounds each)

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Mainsite Wod: Monday 180507

May 11, 2018

Mainsite Wod: Monday 180507 (Time) For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters Scaling....p As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

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Get Down with Downing

May 10, 2018

GET DOWN WITH DOWNING (Time) Teams of 2: You and your partner will row 4000m as a team. Partner one will start and row 500m While partner one rows, partner 2 will complete 20 Bent Over Barbell Rows (115/75) and then max abmat sit ups until partner 1 finishes their 500m. Then switch stations. Score is total time and in the notes section post total abmat reps for the team.

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Tabata Fun

May 9, 2018

TABATA FUN (AMRAP - Reps) 8 intervals of 20 sec work/10 sec rest of the following movements:: *T2B *Weighted Pistols (35/26#) (alt legs each rep) *Med Ball Push Ups (chest hits med ball each rep) *Ball Slams (20/15) **Score is total reps

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CrossFit Total

May 8, 2018

Warm-up 1-Mile Run (Time) Max Effort 1-Mile Run Metcon The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)

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AGOQ Workout 3

May 7, 2018

AGOQ Workout 3 (AMRAP - Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 50 wall-ball shots 100 double-unders 50-ft. handstand walk 100 double-unders 50-cal. row 100 double-unders 50-ft. handstand walk 100 double-unders Men: 20-lb. ball to a 10-ft. target Women: 14-lb. ball to a 9-ft. target Intermediate Option:: Complete as many rounds as possible in 20 minutes of: 50 wall ball shots 50 double-unders 30-second handstand hold 50 double-unders 50-cal. row 50 double-unders 30-second handstand hold 50 double-unders Men: 14-lb. ball to a 10-ft. target Women: 10-lb. ball to a 9-ft. target

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Cinco-de-OH-MY-O

May 5, 2018

Cinco-de-OH-MY-O (AMRAP - Reps) 5 Rounds for total reps of... 1:00 max reps of Box Jump Overs (24"/20") 1:00 max reps of Wall Balls (30/20) 1:00 max reps of Push Press (95/65) 1:00 max reps of Renegade Rows (35#db/20#db) **Partner Wod....One person works at a time while the other partner rests....so 1:00 work then 1:00 rest. **Keep track of your own reps... Parter with least amount of reps at the end of the wod has to complete 30 burpees as a penalty!!

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Helen

May 4, 2018

Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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Deliverance

May 3, 2018

Weightlifting Tempo Back Squats (3-3-3-3-3) TEMPO:: 53X2 75% of 1RM Metcon Deliverance (Time) 4 Rounds for Time of:: 500m Row 10 Push Ups 5 C2B Pull Ups 100m Sprint

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Sarah Conner

May 2, 2018

Weightlifting Bench Press (10-10-10-10-10) Super Set with Bent Over Barball Row Bent Over Row (10-10-10-10-10) Metcon Sarah Conner (Time) 100 DU 50 dumbbell snatches (50#/35#) (alt each arm each rep) 40 pistols (alt legs each rep) 40 T2B 50 dumbbell snatches (50#/35#) (alt each arm each rep) 100 DU **2 to 1 singles

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Box of Chocolates

May 1, 2018

Box of Chocolates (Time) 2 Rounds for Time:: 21 Deadlifts (185/125) 200m Run 15 HSPU 200m Run 9 Front Squats (185/125) 200m Run

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Jack

April 30, 2018

Jack (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here Women’s RX:: 80#/1pood/20” BJ Core Training GHD OBLIQUE TWISTS WITH KB 4X25 GHD OBLIQUE TWISTS WITH KB (53/35)

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Partner Series Mix 14.6

April 28, 2018

Partner WOD 15' AMRAP:: 50 Deadlifts, partner holds deadlift (155 / 105) 50 Push Presses, partner holds handstand (105 / 65) *While performing deadlifts, the partner must be holding their barbell at the top of the deadlift. During the push presses, the partner must be holding a handstand on the wall. Pairs may divide the reps in whatever manner they choose. All of the deadlift repetitions must be performed before the pair may move on to the push presses. **If partner can't hold handstand against the wall then they will hold their push press bar overhead instead.

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Two Timing Annie

April 27, 2018

Annie (Time) 50-40-30-20-10 Double-unders Sit-ups 3 to 1 Singles REST 3:00 THEN.... Annie (Time) 50-40-30-20-10 Double-unders Sit-ups GOAL IS TO TRY AND BEAT YOUR FIRST ANNIE TIME!!!!

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Dumpster WOD

April 26, 2018

Weightlifting Bench Press (5-5-5-5-5) Metcon Dumpster WOD (Time) 10 Rounds For Time: 10 Burpees Run 100m

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Fight Gone Bad

April 25, 2018

Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest 1:00 at each station for max reps... SCORE EACH ROUND!!!!!! Post Wod Work 800M RUN....COOL DOWN RUN SO NO NEED TO TIME IT OR GO ALL OUT

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Back It Up & Dump It

April 24, 2018

Weightlifting Back Squat (12’ to find a heavy single for the day) Metcon Back It Up & Dump It (AMRAP - Reps) E2MOM x 10 (5 Rounds) 8 Back Squats @ 75-77% of today’s heavy single THEN... EMOM x 10 (10 Rounds) 10 T2B + 10 Weighted AbMat SU (w/ 35/25# plate) **score is total reps for both parts...a perfect score is 240 reps...RX is only if you get all reps completed and use the prescribed percentages for back squats **B. squats are from rig...post weights in notes section

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AGOQ Workout 2

April 23, 2018

AGOQ Workout 2 (2018) (Time) RX Option:: 4 rounds for time of: 25 chest-to-bar pull-ups 5 cleans (245/170) Intermediate Option:: 4 rounds for time of: 25 pull-ups 5 cleans (155/105) Beginner Option 4 rounds for time of: 15 ring rows 5 cleans (95/65) **ALL CLEANS FROM THE GROUND...Post wod option in the notes section of wodify. **SCALING** This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest. Just don’t choose a weight that is way too easy!!!

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Partner 60/30

April 21, 2018

Metcon Partner 60/30 (AMRAP - Reps) Complete the WOD with a partner in 17 mins:: 60 Deadlifts (135 / 95) 30 Burpees 60 Front Squats (135 / 95) 30 Burpees 60 Push Press (135 / 95) 30 Burpees AMRAP (in remaining time) Clean & Jerk (135 / 95) Beat the score: 15’35 with 12 x Clean & Jerk in the remaining time.

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Freestyle Fran

April 20, 2018

Metcon Freestyle Fran (Time) Freestyle Fran 45 reps of each for time: Thrusters (95/65) Pull-ups Partition as needed to complete 45 reps of each exercise as quickly as possible.

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Cardi-UH-OH

April 19, 2018

Metcon Cardi-UH-OH (AMRAP - Reps) PART I: EMOM for 6' (switch stations with partner every minute):: Partner 1:: Max DU (SINGLES::count every other single as a rep) Partner 2:: Row for Cal (keep spm at 28) (1' rest before Part 2) PART 2: 6' Relay Run with Partner (relay style...one person runs while one person rests):: 100m Run (dumpster and back) *100m is 1 rep (1' rest before part 3) PART 3: EMOM for 6' (switch stations with partner every minute):: Partner 1:: AirDyne for Cal Partner 2:: Jumping Squats **SCORE IS TOTAL CALS/REPS COMBINED FROM YOU AND YOUR PARTNER

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Tabata Smash

April 18, 2018

Warm-up 800m Run (Time) Max Effort 800m Run Metcon Tabata Smash (AMRAP - Reps) 8 intervals of 20sec work/10sec rest for each of the following movements:: -Kettlebell Power Clean & Jerk (1.5pood/1pood) (alt arms each rep) -Box Jumps (24/20) -Med Ball Push Ups -Kettlebell SDHP (1.5pood/1pood) SCORE IS TOTAL REPS FOR ENTIRE WOD

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Sucking Gas

April 17, 2018

Weightlifting Deadlift (15' to find 1rm) USE A BELT AND DON'T COMPROMISE YOUR FORM TRYING TO GET A NEW 1RM...YOU ARE GOING TO NEED YOUR BACK FOR THE WOD. Metcon Sucking Gas (AMRAP - Reps) Emom for 8': 2 Deadlifts @ 75% of todays 1rm ME Burpees(remaining time) (Rest exactly 4 min) Emom for 8': 6 C2B Pull Ups ME Kettlebells Swings(53/35lb)(remaining time) *Score is combined total of Burpees and Kettlebells Swings. **POST 75% LOAD IN NOTES SECTION OF WODIFY

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Mainsite Wod: Tuesday 180410

April 16, 2018

Weightlifting Bulgarian Split Squats (5-5-5-5-5) Bulgarian split squats...try to increase weight each set...5 per leg each set 5-5-5-5-5. Metcon Mainsite Wod: Tuesday 180410 (Time) 50-40-30-20-10 reps for time of: Wall-ball shots (20/14) Row (calories) GHD sit-ups* *scale for ghdsu is abmat su

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Flight Simulator

April 13, 2018

Weightlifting Front Squat (3-3-3-3-3) Metcon Flight Simulator (Time) Complete for time: 5 unbroken DU 10 unbroken DU 15 unbroken DU 20 unbroken DU 25 unbroken DU 30 unbroken DU 35 unbroken DU 40 unbroken DU 45 unbroken DU 50 unbroken DU 45 unbroken DU 40 unbroken DU 35 unbroken DU 30 unbroken DU 25 unbroken DU 20 unbroken DU 15 unbroken DU 10 unbroken DU 5 unbroken DU •You must stop between sets. •If you trip or break on any set then you must redo that set until you get it unbroken!! •You cannot jump single-unders between sets. •Time cutoff is 25 minutes.

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Catch Your Breath

April 12, 2018

Metcon Catch Your Breath (8 Rounds for time) E3MOM for 24:00 (8 intervals total):: 400m Run **Every 3 minutes on the minute run 400m. Keep track of each split time (8 times to log into wodify). Your rest is the remaining time in each 3:00 round. Try to keep split times within 3-4 seconds from the first interval. Core Training Weighted T2B + T2B 3 rounds for quality:: 10 Weighted T2B (Med Ball held with ankles) (20/14) 10 T2B (afap without weight)

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Isabel

April 11, 2018

Weightlifting Snatch (12’ to find a 1rm) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#

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Isabel

April 11, 2018

Weightlifting Snatch (12’ to find a 1rm) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#

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Pulling Up

April 10, 2018

Weightlifting Bench Press (3-3-3-3-3) Metcon Pulling Up (AMRAP - Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 10 pull-ups 10 sumo deadlift high pulls 10 GHD SU Men: 95 lb. Women: 65 lb.

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Karen

April 9, 2018

Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Core Training 50/50 50 GHD SU 50 GHD BE

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L-1 Complete

April 7, 2018

L-1 Complete (AMRAP - Reps) 18' AMRAP 5 athletes per team Athlete 1 starts at Station 1 as the pacer: They will complete 5 Wall Balls (20/14), sprint ~100m (to the garbage can and back), then complete 3 more Wall Balls. Once this is complete, Athlete 1 moves to Station 2. Athlete who was at Station 2, now shifts to Station 3. Athlete who was at Station 3, shifts to Station 4. Athlete who was at Station 4, shifts to Station 5. And Athlete who was at Station 5 moves into Station 1, now assuming the prescribed movements as pacer. Station movements are as follows: Station 1: 5 Wall Ball (20/14) Station 2: Burpee Box Jumps (24"/20") Station 3: Dumbbell Snatches (55/45) (alt arms) Station 4: Toes 2 Bar Station 5: REST All athletes aside from the pacer at Station 1 will be completing as many reps as possible while at their station. Keep a running total! (Use mats and chalk if you need to!) Your team's score is the total count of everyone's reps from Stations 2, 3 & 4.

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Oh My EMOM!!

April 6, 2018

Weightlifting Thruster (10' to find 1rm) Metcon Oh My EMOM!! (AMRAP - Reps) EMOM for 10:00:: EVEN:: 10 thrusters at 50% of todays 1rm ODD:: 10 Box Jumps (24"/20") REST 2' EMOM for 10:00:: EVEN:: 5 Thrusters at 70% of todays 1rm ODD:: 10 C2B Pull Ups **Score is total reps completed for both EMOMs. A perfect score for this WOD is 175 reps...so if you didn't miss any reps your score would be 175. ***Post loads for your 50% & 70% in the notes section of wodify.

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Ruh-Row

April 5, 2018

Warm-up Junkyard Dog Warm-Up With a Partner: One person sits with legs straight in front of them, and arms straight out to the sides. Their partner must jump over one arm, then over the legs, over the other arm, then turn around and repeat the jumps until they return to the starting point. This counts as 1 rep. *Continue for 5 reps. Then, the partner that was sitting, will make a bridge with hands and feet touching the ground for their partner to low crawl under. After the person crawling has cleared their partner, the person making the "bridge" will hunch down into a ball on their knees, allowing their partner to jump over them. This counts as 1 rep. *Continue for 5 reps. When one person has completed all 5 reps of each type of movement, their partner will then switch and be the person to move through the cycle, also completing all 5 reps of each movement. Metcon Ruh-Row (Time) Partner Wod:: Row 10K between you and your partner Switch off every 250m (each person completes 5k) Score is total time to complete the 10K

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3 Chickens & a Flagon of Wine

April 4, 2018

Metcon 3 Chickens & a Flagon of Wine (Time) 30 Calorie Row 30 Burpees 15 Overhead Squats (135/95) 800m Run 15 Overhead Squats (135/95) 30 Burpees 30 Calorie Row

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Body Gone Bad

April 3, 2018

Warm-up 800m Run (Time) Max Effort 800m Run Metcon Body Gone Bad (AMRAP - Reps) 3 Rounds for total reps... 1:00 max weighted pistols (alt leg each rep) (35#kb/26#kb) 1:00 max weighted med ball V-Ups (20/14)(STRAIGHT LEGS THROUGHOUT MOVEMENT) 1:00 max DU (no singles) 1:00 max Floor Press (105/75) 1:00 max KB Swings (1.5pood/1pood) 1:00 REST

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Mainsite Wod: Monday 180401

April 2, 2018

Metcon Mainsite Wod: Sunday 180401 (AMRAP - Reps) 2 rounds for max reps of: 2 minutes of shoulder presses, 135 / 95 lb. Rest 1 minute 2 minutes of front squats, 225 / 145 lb. Rest 1 minute 2 minutes of deadlifts, 315 / 215 lb. Rest 1 minute S1:: 115/75 155/105 225/155 S2:: 65/45 75/55 115/75

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Sweat Swap

March 31, 2018

Metcon Sweat Swap (Calories) With a partner: 30 minute AMRAP Partner 1: Run 400m Partner 2: Max Calorie Row Score is total calories rowed for you and your partner. Penalty for each class:: 1st place team:: NO BURPEES 2nd place team:: 15 syncro burpees 3rd place team:: 25 syncro burpees 4th place team:: 35 syncro burpees 5th place team:: 45 syncro burpees

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Boom

March 30, 2018

Weightlifting Power Clean (10’ to build up to a heavy double) Metcon Boom (Time) 9 Ring Dips 30 HSPU 15 Power Cleans (135/95) 12 Ring Dips 20 HSPU 12 Power Cleans (135/95) 15 Ring Dips 10 HSPU 9 Power Cleans (135/95)

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Air Run

March 29, 2018

Metcon Air Run (Calories) 4 rounds for total calories::: 400m Run 40 med ball sit ups (20/14) 30 Hand Release Push Ups 2:00 max cal airdyne **rest 2:00 between rounds

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EMOM 15

March 28, 2018

Metcon EMOM 15 (AMRAP - Reps) 15 minute EMOM Minute 1: 20 Back Squats (95/65) Minute 2: 15 Cal Row Minute 3: 10 Box Jumps, 30/24” SCORE IS TOTAL REPS COMPLETED FOR ENTIRE 15:00. If all reps completed your score will be 225 reps. Core Training GHD OBLIQUE TWISTS WITH KB 4X25 GHD OBLIQUE TWISTS WITH KB (53/35)

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Paleo Challenge Benchmark Wod

March 27, 2018

Warm-up 1000m Row (Time) Max Effort 1000m Row Metcon WCCF PALEO CHALLENGE BENCHMARK (AMRAP - Reps) Tabata style of the following movements:: Air Squats Wall Balls (20/14) Ball Slams (20/15) Pull Ups Score is total reps completed....if you are doing this wod for the paleo challenge, make sure to post your warm up time and this wod score on your food logs for Coach Mel to keep track of for the challenge

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Mainsite Wod: Tuesday 160517

March 26, 2018

Weightlifting Snatch Balance (3-3-3-3-3) Metcon Mainsite Wod: Tuesday 160517 (AMRAP - Reps) 1 minute of hang squat cleans, 45/25# dumbbells 1 minute of burpees 1 minute of toes-to-bars 2 minutes of hang squat cleans, 45/25# dumbbells 2 minutes of burpees 2 minute of toes-to-bars 1 minute of hang squat cleans, 45/25# dumbbells 1 minute of burpees 1 minute of toes-to-bars

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Speed Demon 2

March 24, 2018

Metcon Speed Demon 2 (Time) In teams of 2: *Buy-In: 20 Burpee Box Jumps(24/20")(Alt. Partners each rep) THEN... 12 Rounds: (Alt. Each Round...so one person does a round at a time) 20 Kettlebell Swings(1.5/1 pood) 20 T2B THEN... Cash-Out: 20 Burpee Box Jumps(24/20")

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Speed Demon 2

March 24, 2018

Metcon Speed Demon 2 (Time) In teams of 2: *Buy-In: 20 Burpee Box Jumps(24/20")(Alt. Partners each rep) THEN... 12 Rounds: (Alt. Each Round...so one person does a round at a time) 20 Kettlebell Swings(1.5/1 pood) 20 T2B THEN... Cash-Out: 20 Burpee Box Jumps(24/20")

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CrossFit Open Wod 18.5

March 23, 2018

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps) 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 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps) Complete as many reps as possible in 7 minutes of: 3 thrusters 65/45 lb 3 jumping chin-over-bar pull-ups 6 thrusters 65/45 lb 6 jumping chin-over-bar pull-ups 9 thrusters 65/45 lb 9 jumping chin-over-bar pull-ups 12 thrusters 65/45 lb 12 jumping chin-over-bar pull-ups 15 thrusters 65/45 lb 15 jumping chin-over-bar pull-ups 18 thrusters 65/45 lb 18 jumping chin-over-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Post Wod Work Cindy & 200m Runs 3 rounds of Cindy for quality....after each round run 200m 1 round of Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats

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Running the Streets

March 22, 2018

Metcon Runnin' The Streets (Time) 8 Rounds For Time: 200m Run with Kettlebell (1.5/1pood) 20 KBS (1.5/1pood) Core Training GHD OBLIQUE TWISTS WITH KB 4X25 GHD OBLIQUE TWISTS WITH KB (53/35)

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Expo

March 21, 2018

Weightlifting Power Snatch (EMOM for 10' complete 1 power snatch) Build to a heavy single for the day Metcon Expo (Time) 45-32-25-15 Wall Balls (30/20) 10-10-10-10 Deadlifts (225/155) 60-60-60-60 Double unders (3 to 1 singles)

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All Worked Up

March 20, 2018

Weightlifting Tempo Back Squats (3-3-3-3-3) TEMPO:: 53x1 Start at 60% and then go by feel from there Metcon All Worked Up (Time) 3 rounds for time 21 C2B 21 Cal Row 15 Pushpress (115/75) 15 HSPU 9 OHS (115/75) 9 Bar facing burpees 25' time cap

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Mainsite Wod: Monday 180317

March 19, 2018

Metcon Mainsite Wod: Monday 180319 (Time) 15-12-9-6-3 reps for time of: Dumbbell hang clean and jerks Weighted pull-ups Use one of the dumbbells for your weighted pull-ups. Men: 50-lb. dumbbells Women: 35-lb. dumbbells Core Training 50 GHD SU 50 GHD BE

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Boat Run

March 15, 2018

Weightlifting Bench Press (5-5-5-5-5) Metcon Boat Run (AMRAP - Rounds and Reps) 20' AMRAP:: Run 200m Row 150m

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Dumb Toe

March 14, 2018

Metcon Dumb Toe (Time) 21-15-9 DB single arm thrusters (50/35) (alt hands each rep) T2B HSPU

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Kelly

March 13, 2018

5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#

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Mainsite Wod: Monday 180312

March 12, 2018

Mainsite Wod: Monday 180312 (AMRAP - Reps) For max reps at each station: Tabata chest-to-bar pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses Rest 1 minute Tabata hip extensions Rest 1 minute Tabata jumping back squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Men: 75-lb. presses and squats Women: 55-lb. presses and squats

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CrossFit Games Open 18.3

March 9, 2018

Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time) 2 rounds for time of: 100 single-unders 20 overhead squats 45/35 lb 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 35/20 lb 100 single-unders 12 chin-over-bar pull-ups Time cap: 14 minutes Crossfit Games Open 18.3 Masters (55+) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 75/55 lb 100 double-unders 12 chest-to-bar pull-ups 100 double-unders 20 dumbbell snatches 35/20 lb 100 double-unders 12 chest-to-bar pull-ups Time cap: 14 minutes Crossfit Games Open 18.3 Scaled Masters (55+) (Time) 2 rounds for time of: 100 single-unders 20 overhead squats 45/35 lb 100 single-unders 12 jumping chest-to-bar pull-ups 100 single-unders 20 dumbbell snatches 20/10 lb 100 single-unders 12 jumping chest-to-bar pull-ups Time cap: 14 minutes

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EMOM BOMB

March 7, 2018

EMOM BOMB (Calories) 10' EMOM Even: Row for calories Odd: 15x Kettlebell Swings(1.5/1 pood) ...Then Immediately Into... 10' EMOM Even: Row for calories Odd: 10x Box Jumps(24/20") ***SCORE IS TOTAL CALORIES ROWED FOR ENTIRE WOD

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Tabata Torture

March 6, 2018

Weightlifting Push Press (3-3-3-3-3) Metcon Tabata Torture (AMRAP - Reps) 8 intervals of each movement Each interval is 20sec work, 10sec rest...score is total reps for entire wod:: Med Ball Sit Ups (20/14) Pistols (alt legs each rep) Pull ups HSPU

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Havana

March 5, 2018

Havana (AMRAP - Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb.

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Open Wod 18.2

March 2, 2018

Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

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FGB Style

March 1, 2018

FGB Style (AMRAP - Reps) 3 rounds for total reps... 1:00 Ball Slams (20/15) 1:00 Sumo Deadlift to High Pull (95#/65#) 1:00 Box Jumps (24/20) 1:00 Push Ups 1:00 DU (no singles) 1:00 REST

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Helen

February 28, 2018

Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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With Love from SPI

February 27, 2018

With love from SPI (Time) 100 Double Unders* 21 Deadlifts (245/165) 21 Handstand Push-ups 75 Double Unders* 15 Deadlifts (245/165) 15 Handstand Push-ups 50 Double Unders* 9 Deadlifts (245/165) 9 Handstand Push-ups 100 Double Unders* *2 to 1 singles

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Here We Go Again

February 21, 2018

Metcon Here We Go Again (AMRAP - Rounds and Reps) 5 rounds for total rounds and reps of... 4 min. AMRAP 9 TTB 6 S2OH (155/105) 30 DU (60 SU) Rest 1 min. **continue where you left off for each new round. Score is total rounds and reps from all 5 rounds. Core Training 50/50 50 GHD SU 50 GHD BE Weighted GHDSU & GHDBE:: 25# plate for everyone

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Kettle Running Over

February 20, 2018

Warm-up 100 Banded Heavy Russians Every time you break complete 30 DU (60 SU) before continuing. Metcon Kettle Running Over (Time) Run 400 Meters 40 Kettlebell Swings (53#/35#) 40 Single-Arm Kettlebell Thrusters (20 each side) (53#/35#) 40 Kettlebell Swings (53#/35#) Run 400 Meters

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Mainsite Wod: Tuesday 170131

February 19, 2018

Mainsite Wod: Tuesday 170131 (5 Rounds for calories) Five 3-minute rounds of: 10 front squats 10 box jumps Row for max calories Rest 3 minutes between rounds. Men: 185-lb. squat, 36-in. box Women: 125-lb. squat, 30-in. box Post calories rowed each round to comments.

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Mainsite Wod: Wednesday 180131

February 16, 2018

Weightlifting Back Squat (12’ to find a 3 rep max) Metcon Mainsite Wod: Wednesday 180131 (Time) For time: 30 overhead walking lunges 30 knees-to-elbows 30 sit-ups 30-cal. row 30 sit-ups 30 knees-to-elbows 30 overhead walking lunges Men: Lunge with 45-lb. plate Women: Lunge with 25-lb. plate

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Runnin'Dubbin'

February 15, 2018

Warm-up 100 Banded Heavy Russians Metcon Runnin’Dubbin’ (Time) 400m Run 40 DU 800m Run 80 DU 1600m Run 160 DU

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3some

February 14, 2018

Metcon 3some (AMRAP - Reps) 3 rounds for reps of... 3 minutes of Power Santch (115/75) 3 minutes of Wall Balls (20/14) 3 minutes of bar facing burpees 1:00 REST

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twice as Nice

February 13, 2018

Metcon Twice as Nice (AMRAP - Rounds and Reps) 6 Minute Amrap 5 Hang Power Clean (135/95) 3 Push Press (135/95) 8 Strict HSPU (12 kipping, box, or banded hspu) rest 2' and repeat **Score is total rounds and reps from both amraps Core Training 50/50 50 GHD SU 50 GHD BE

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Paleo Challenge Benchmark Wod

February 12, 2018

Warm-up 1000m Row (Time) Max Effort 1000m Row Metcon WCCF PALEO CHALLENGE BENCHMARK (AMRAP - Reps) Tabata style of the following movements:: Air Squats Wall Balls (20/14) Ball Slams (20/15) Pull Ups

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Abs & Arms

February 9, 2018

Warm-up 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Abs & Arms (AMRAP - Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 20 T2B 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Men: 53-lb. kettlebell Women: 35-lb. kettlebell

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DubRow

February 8, 2018

Weightlifting 10’ Power Clean Emom Complete 2xPower Cleans for load EMOM for 10’ Post loads in notes section. Re-grips allowed. Progressive loading. Metcon DubRow (Time) 500m Row 50 DU 400m Row 40 DU 300m Row 30 DU 200m Row 20 DU 100m Row 10 DU **2 to 1 singles

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Tabata Something Else

February 7, 2018

Tabata Something Else (AMRAP - Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.

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Diane

February 6, 2018

Weightlifting Back Squat- Every 3 Minutes for 12 Minutes (4 sets) Minute 0- 1 x 5 @65% Minute 3- 1 x 5 @75% Minute 6- 1 x 5 @75% Minute 9- 1 x 5 @75% Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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T

February 5, 2018

T (Time) 5 rounds for time of: 100-meter sprint 10 squat clean thrusters 15 kettlebell swings 100-meter sprint Rest 2 minutes Men: 115 lb. and 2 pood Women: 75 lb. and 1.5 pood

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Tomata, Tamata, TABATA!!

January 31, 2018

Warm-up 500m Row (Time) Max Effort 500m Row Metcon Tomata, Tamata, TABATA!! (AMRAP - Reps) 8 intervals of 20 sec of work, 10 sec rest for each movement. Double-Unders (NO SINGLES) Hanging L-Sit Hold (accumulated time) (1 second=1 rep) Pistols (alternate legs) Dumbbell Snatches (alternate arms each rep) (35/25) SCORE IS TOTAL REPS FOR ENTIRE WOD.

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Unbroken Fun

January 30, 2018

Weightlifting Bulgarian Split Squats Bulgarian split squats...try to increase weight each set...5 per leg each set 5-5-5-5-5. Metcon Unbroken Fun (Time) 4 Rounds for Time:: 10 Unbroken Pull-Ups* 15 Unbroken Kettlebell Swings (1.5pood/1pood)** 10 Unbroken T2B* Rest 2' between each round

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Mainsite Wod: Sunday 180128

January 29, 2018

Metcon Mainsite Wod: Sunday 180128 (Time) 21-15-9 reps for time of: Snatches Box jumps Men: 115 lb., 24-in. box Women: 75 lb., 20-in. box **SNATCHES MUST BE FROM THE GROUND...POWER OR SQUAT ARE PERMITTED!! Core Training GHD OBLIQUE TWISTS WITH KB 4X25 GHD OBLIQUE TWISTS WITH KB (53/35)

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Clean and Pressed

January 26, 2018

Metcon Clean and Pressed (Part A) AMRAP in 10' 3-3-3 6-6-6 9-9-9 ... Clean and Jerk (135/95) HSPU Wall Balls (20/14) **Continue adding 3 reps each round REST 3:00 then do Part B Clean and Pressed (Part B) FOR TIME: 30 HSPU 20 Wall Balls (20/14) 15 Clean and Jerks (135/95)

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Annie on the Run

January 25, 2018

Weightlifting Bench Press (12’ to find a 2RM) Metcon Annie on the Run (Time) For time: 400m Run 50 Abmat Sit Ups 50 DU 200m Run 40 Abmat Sit Ups

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Killing Me Hardly

January 24, 2018

Killin’ Me Hardly (Time) 5 Rounds For Time: 100m Run 12 Deadlift (155/105) 9 Hang Power Cleans (155/105) 6 Push Press (155/105) 100m Run *Rest 30 secs after each round **Score is total time minus 2 minutes of rest

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Put Your Hands Up

January 23, 2018

Warm-up GHD OBLIQUE TWISTS WITH KB 4X25 GHD OBLIQUE TWISTS WITH KB (53/35) Metcon Put Your Hands Up (AMRAP - Rounds and Reps) 15’ Amrap:: 21 Cal Row 15 Pull Ups 12 Pistols (alt legs each rep) 9 HSPU

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18.Zero

January 22, 2018

18.Zero Weightlifting FRONT SQUAT:: Every 2' for 12' (Weight) Every 2' for 12' (7 total sets) reps of - 2/4/1/8/1/4/2 *Use 95% of your 5rm for all sets. If you don't know your 5rm you can predict using the Predictive Calculator: www.exrx.net/calculators/oneepmax.html Metcon 18.Zero (Time) 18.Zero 21-15-9 reps for time of: Dumbbell Snatches (50#/35#) Burpees, jumping over the dumbbell *Scaled:: 35#/20# **Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. This is a sprint wod and try to test your endurance by aiming to finish sub 5:00. ***Alt arms each rep for DB Snatches.

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Joining Forces

January 20, 2018

Joining Forces (AMRAP - Rounds and Reps) 20' AMRAP...PARTNER WOD:: Partner 1::60 Double Unders (120 Singles) Partner 2::60 Double Unders (120 Singles) 40 Shoulder to Overhead @115/75 (Split up any way...1 person working at a time) 30 Toes to Bar (15 per person...1 person working at a time)

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Super Deadly

January 19, 2018

Warm-up RomWod...THEN... Warm up to the heaviest weight you are using in the WOD. Metcon Super Deadly (Time) Complete a 200m run after every set. 3 Deadlifts (Rx 315/225) (S1 255/175) (S2 225/155) 10 Deadlifts (Rx 225/155) (S1 185/135) (S2 155/115) 2 Deadlifts (Rx 315/225) (S1 255/175) (S2 225/155) 20 Deadlifts (Rx 185/115) (S1 155/105) (S2 135/95) 1 Deadlift (Rx 315/225) (S1 255/175) (S2 225/155) 30 Deadlifts (Rx 135/95) (S1 115/85) (S2 105/75)

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Calorie Counter

January 18, 2018

Calorie Counter (Time) 3 Rounds for time:: 30 cal Row 30 Russian Twists w/ Slam Ball (20#) 30 AbMat Sit Ups w/ Slam Ball (20#) 30 cal Air Dyne REST 1:00 **Score is total time minus rest

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10!

January 17, 2018

Warm-up 1000m Row (Time) Max Effort 1000m Row Metcon 10! (Time) 10-9-8-7-6-5-4-3-2-1 reps of each movement for time:: Floor Press (115/75) Kettlebell Swings (2pood/1.5pood) Toes To Bar

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Thrust and Get Over It

January 16, 2018

Weightlifting Back Squat (3x8 @ 70%) Metcon Thrust and Get Over It (Time) FOR TIME: 18-15-12-9-6-3 reps of:: Thrusters (105/75) Burpees Over Bar

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Mainsite Wod: Friday 180112

January 15, 2018

Metcon Mainsite Wod: Friday 180112 (AMRAP - Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 20 med-ball cleans (20/14) 60 DU (120 SU)

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Snatched Up

January 12, 2018

Weightlifting Heaving Snatch Balance (3-3-3-3-3) Metcon Snatched Up (Time) 5 Rounds For Time: 6 Power Snatches (135/95) 8 OHS (135/95) 10 Box Jump Overs (24/20)

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ENDURANCE DUO

January 11, 2018

Warm-up GHD OBLIQUE TWISTS WITH KB 4X25 (53/35) Metcon Endurance Duo (Distance) 2 man team: Partner 1: 1 mile run Partner 2: Row max distance while partner is running. Then switch when partner comes back in. Score is total meters rowed as a team...if you are a 5' mile runner, then try to run this mile at like 75% effort so it gives your buddy some time to rack up some meters and then you arent gassed out when you get back in to row.

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GUMBY

January 10, 2018

GUMBY Weightlifting Push Press (find 6RM ) Metcon GUMBY (Time) 30 Renegade Rows (35#/20# dumbbells) 40 Med Ball Sit Ups (20/14) 50 Kettlebell Swings (1.5pood/1pood) 40 Med Ball Sit Ups (20/14) 30 Pull Ups

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4 x 4

January 9, 2018

4 x 4 Metcon 4 x 4 (Calories) 4 4-minute rounds of: 15 wall balls (30/20) 30 medicine ball cleans (20/14) (full cleans) Row for max calories Rest 3 minutes between rounds. Post total calories rowed for score.

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Mainsite WOD: Friday 160129

January 8, 2018

Weightlifting 8' EMOM of 3 Back Squats EMOM for 8 minutes 3 back squats 75 - 80% Metcon Mainsite Monday: Friday 160129 (AMRAP - Reps) 5 rounds for reps of: 1 minute of deadlifts (185/125) 1 minute of hand release push-ups 1 minute of strict knees-to-elbows

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Eight is Great

January 5, 2018

Weightlifting Bench Press (3-3-3-3-3) Metcon EIGHT IS GREAT (AMRAP - Reps) 'EIGHT IS GREAT' 2' AMRAP:: HSPU REST 30 SECONDS 2' AMRAP:: C2B PULL UPS REST 30 SECONDS 2' AMRAP:: CLEAN & JERK (155/105) REST 30 SECONDS 2' AMRAP:: T2B **SCORE IS TOTAL REPS FOR ENTIRE WOD

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Sea Sick

January 4, 2018

Weightlifting:: Push Press:: 10' to establish a 5rm "Sea Sick" 4 Rounds of... On the 0:00 – 8 Burpees...max cal row in remainder of time On Minute 1 – 6 Burpees...max cal row in remainder of time On Minute 2 – 4 Burpees...max cal row in remainder of time On Minute 3 – 2 Burpees...max cal row in remainder of time **2 Minutes Rest in between each round** SCORE IS TOTAL CALS ROWED FOR ENTIRE WOD

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Fight Gone Bad

January 3, 2018

Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20#/14# Sumo deadlift high-pull (Reps), 75#/55# Box Jumps, 20" (Reps) Push-press (Reps), 75#/55# Row (Calories) 1-minute rest

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You're So Strict!!

January 2, 2018

Weightlifting Back Squat Emom Max Out EMOM:: 2 Back Squats (135/95) Add 2 reps per minute, continue until failure There is only 1 other scaled weight option on this emom:: 115/75..... everyone can back squat this weight from the rig This is a strength session so keep it as heavy as possible and go for as long as possible. Metcon You’re So Strict (AMRAP - Rounds and Reps) 15’ AMRAP:: 5 STRICT PULL UPS* 20 russian kbs (2pood/1.5 pood) 5 STRICT T2B* (3 sec negative on the way down and no kipping at all) 20 weighted su (25# plate for everyone) 5 STRICT HSPU* 20 american kbs (2pood/1.5 pood) *double reps for strict movements if you are using any modifications

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Mainsite Wod: Saturday 171230

January 1, 2018

*NEW YEARS DAY* Evening classes only. Regular classes resume on Tuesday. Yoga Sundays are now at 2:00pm. Included as part of your membership! Non-members welcome (donations encouraged for non-members) Mainsite Wod: Saturday 171230 Metcon Mainsite Wod: Saturday 171230 (AMRAP - Rounds and Reps) Complete as many rounds as possible in 12 minutes of: 155-lb./105-lb. squat snatch, 1 rep 155-lb./105-lb. clean and jerks, 3 reps 30 double-unders Post rounds completed

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Tabata Barbell

December 29, 2017

Metcon Tabata Barbell (AMRAP - Reps) Tabata Barbell Tabata deadlift, 185/130 Tabata hang power clean, 135/95 Tabata front squat, 85/55 Tabata push press, 65/45 The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises Core Training 50/50 50 GHD SU 50 GHD BE weighted with 25# plate

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All Over the Pace

December 28, 2017

Metcon All Over the Pace (Distance) Partner Wod:: 32' rowing with pace changes throughout the row session.... you and your partner will be switching off every 2 minutes. Score is total meters rowed together in 32'. *0:00-12:00 = 26 SPM *12:00-24:00 = 28 SPM *24:00-32:00 = 30 SPM

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Define

December 27, 2017

NO 7:00 ON FRIDAY...COACH MEL IS HAVING A PARTY AT HER HOUSE AND EVERYONE IS INVITED!! THE ADDRESS IS 14901 CANADIAN MIST DR. AND IT'S ON THE ISLAND!! CALL COACH MEL IF YOU NEED INFO OR DIRECTIONS!! Define Metcon Define (Time) 100 DU (2to1 SU) Then... 3 Rounds: 15 Chest to Bar Pull-Ups 12 Barbell Facing Burpees 9 Hang Power Cleans (155/105) Then... 100 DU (2to1 SU)

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Mainsite WOD: Tuesday 171226

December 26, 2017

Weightlifting 1 Tempo Back Squat + 2 Back Squats AFAP EMOM for 7' Complete 1 Tempo Back Squat 33x1 then complete 2 Back Squats AFAP 75-85% Metcon Mainsite Wod: Tuesday 171226 (AMRAP - Reps) On a 12 minute clock, 4 rounds of: 1 minute of 1.5-pood/1-pood kettlebell snatches 1 minute of sit-ups 1 minute of lunges *Snatches:: 30sec with one arm, then 30sec with other arm. *Score is total reps for entire Wod. Post reps completed for each exercise to notes section.

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Ups & Downs

December 22, 2017

Ups & Downs (AMRAP - Rounds and Reps) AMRAP 5: 2 Rounds: 5 Strict HSPU (2 to 1 reps for any modifications) 10 Renegade Rows (35’s/20’s) 15 KBS (53#/35#) 20 KB C&J (53#/35#) (10 each arm/switch sides every 5 reps) Max Cal Row or AirDyne in time remaining after the two rounds are complete REST 5:00...Then Repeat **score is total reps for both 5:00 amraps combined. If you don't make it to the rower/AD then just add the reps completed from the 2 rounds. If you did make it to the rower/AD, add the total reps of the 2 rounds (100 reps) plus the calories you rowed and that is your score for that 5:00 amrap. **Post each amraps score in the notes section.

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Two Timing Annie

December 21, 2017

nnie (Time) 50-40-30-20-10 Double-unders Sit-ups after Annie...rest 3:00...then... 1 Mile TIme Trial RX+ with 20# vest RX:: no vest 1-Mile Run (Time) Max Effort 1-Mile Run Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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Girl Power!

December 20, 2017

Isabel (Time) For Time: 30 Snatches, 135# / 95# REST 5:00 Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

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Get Air

December 19, 2017

Weightlifting Bench Press (10-10-10-10-10) SUPER SET WITH BENT OVER ROWS Bent Over Row (10-10-10-10-10) Metcon Get Air (AMRAP - Rounds and Reps) 15' AMRAP of: 10 C2B Pull Ups 20 Alternating Pistols 10 Box Jumps (30"/24")

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Mainsite Wod: Friday 171215

December 18, 2017

Mainsite Wod: Friday 171215 (AMRAP - Reps) Set a clock for 12 minutes and complete: 1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of push jerks 3 minutes of squat cleans 3 minutes of push jerks RX:: 135/95 S1:: 115/85 S2:: 105/75 S3:: 95/65 Post Wod Work 50/50

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Mainsite Wod: Wednesday 101117

December 15, 2017

Mainsite Wod: Wednesday 101117 (AMRAP - Rounds) Complete as many rounds as possible in 20 minutes of: 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold *Post total rounds in 20:00

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The CrossFit Football Total

December 14, 2017

Weightlifting The CrossFit Football Total Power Clean (1 Rep Max) Back Squat (1 Rep Max) Bench Press (1 Rep Max) Deadlift (1 Rep Max) score is total weight for 4 lifts

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Reactive Pump

December 13, 2017

Weightlifting Bench Press (5-5-5-5-5) Metcon Reactive Pump (Time) 3 rounds for time of: Row 50 calories 150 double-unders (3 to 1su) 50 Kettlebell Swings (1.5/1pood)

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High 5

December 12, 2017

Warm-up 1-Mile Run (Time) Max Effort 1-Mile Run Metcon HIGH 5 (5 Rounds for time) 5 rounds--each round for time--1 minute rest between rounds:: 20 wall balls 20/14 12 Pistols (alternating legs) 10 OHS 115/75

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Mainsite Wod: Sunday 171210

December 11, 2017

Perform 10 rounds of the following, completing as many reps of each exercise as possible: 30 seconds of toes-to-bars Rest 30 seconds 30 seconds of dips Rest 30 seconds 30 seconds of body-weight deadlifts Rest 30 seconds 30 seconds of handstand push-ups Rest 30 seconds

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On It Stat

December 9, 2017

On It Stat (AMRAP - Reps) In teams of 2: AMRAP in 20 min 12 Sit Ups (partner 1) 12 KB swing (Partner 2) 12 Jumping Squats (partner 1) 6 Burpees (parnter 2) 200m Run (partner) After partner 1 returns from the run, partner 2 will start with the sit ups. Only 1 teammate working at a time.

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Head, Shoulders, Knees & Go With Annie

December 8, 2017

Metcon Head, Shoulders, Knees, & Go (AMRAP - Rounds and Reps) 7' AMRAP: 10 HSPU 7 Push Jerk (95/65) 5 Burpees REST 3:00, THEN... Annie (Time) 50-40-30-20-10 Double-unders Sit-ups DU only today...NO SINGLES 15:00 time cap

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Ball and Row

December 7, 2017

Weightlifting Tempo Front Squats (Tempo:4242 (3x3 @ 70%)) Tempo... 4242= 4sec down; 2sec hold at the bottom; 4sec up; 2sec hold at top Metcon Ball and Row (Time) 50-35-20 Wall Ball (20/14) Calorie Row

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Helen

December 6, 2017

Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Core Training 50/50 50 GHD SU 50 GHD BE

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You Go, I Go

December 5, 2017

Metcon You Go, I Go (AMRAP - Rounds and Reps) 20’ Amrap... Teams of 2... You Go, I Go* 10 UB Deadlifts (135/95) 10 UB Hang Power Snatches (135/95) * Partner 1 goes through 1 round then Partner 2 follows...1 person working at a time...score is total rounds & reps for the team * **UB means UNBROKEN... Unbroken means you can’t break the reps for each lift up into sets. You must complete all 10 deads without dropping the bar before moving on to unbroken hang power snatches . If you drop the bar for either set of 10 before completing each set of 10, you and your partner have to complete a 100m run (dumpster & back) together before continuing the Wod...but move fast so you and your partner don’t risk the penalties after racking and stacking all of the team scores! 1st Place:: No Penalty 2nd Place:: 20 burpees each 3rd Place:: 30 burpees each 4th Place and everyone else:: 40 burpees each

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LIFTOFF EVENT A-17.3

December 4, 2017

Weightlifting Clean and Jerk (12’ to find a 1RM) Metcon LIFTOFF EVENT A-17.3 (AMRAP - Reps) Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups Men use a 45-lb. barbell and 24-in. box Women use a 45-lb. barbell and 20-in. box

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Lucky 7's

December 2, 2017

Lucky 7's (AMRAP - Rounds and Reps) PARTNER WOD... 7:00 AMRAP:: 30 Double Unders (3 to 1 singles) 15 Pull Ups REST 3:00 7:00 AMRAP:: 15 Cal Row 15 Deficit Push Ups (45# Plates/35# Plates) **Partner 1 starts with the first 7:00 AMRAP and Partner 2 starts with the second 7:00 AMRAP...once finished both partners rest 3:00 and then switch AMRAPS and continue where your partner left off. Score is total rounds and reps from both AMRAPS combined. 1st Place Team:: NO PENALTY 2nd Place Team:: 20 Burpees Each 3rd Place Team:: 30 Burpees Each 4th Place Team & all other teams:: 40 Burpees Each

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Speed Demon

December 1, 2017

Metcon Speed Demon (Time) In teams of 2: *Buy-In: 20 Burpee Box Jumps(24/20")(Alt. Partners each rep) THEN... 12 Rounds: (Alt. Each Round...so one person does a round at a time) 20 Kettlebell Swings(2/1.5 pood) 10 Floor Press(135/95lb) THEN... Cash-Out: 20 Burpee Box Jumps(24/20")

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Run & Done

November 30, 2017

Metcon RUN & DONE (Time) Run 2 miles, lunge 20 steps every minute

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WOD-a-TABATA

November 29, 2017

Metcon WOD-a-TABATA (AMRAP - Reps) Tabata KBS (53/35) Tabata Burpee Box Jumps (20" for everyone) Tabata Deadlift (155/105) Tabata Med Ball Push Ups The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Post total reps for entire workout. Post Wod Work HOLLOW ROCKS & GHD SU 3 Rounds: 1 Minute Hollow Rock Hold 30 GHD SU

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Push Under

November 28, 2017

Weightlifting Bench Press (12’ to find 5rm) Metcon Push Under (Time) For Time: 27-21-15-9 Push Press (115/75) 80-60-40-20 Double Unders (2 to 1 singles)

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Quad Squad

November 27, 2017

Metcon Quad Squad (Time) 30-25-20-15-10-5 reps of:: Front Squats (95/65) T2B Cal Row

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Space Jam

November 24, 2017

THANKSGIVING WEEK SCHEDULE:: -Monday & Tuesday= ALL CLASSES -Wednesday= 5:30am (sign in before 4:30am required for this class); 9:30am; 5pm -Thursday= CLOSED FOR THANKSGIVING....open gym* if you want to come workout without a coach. -Friday= 9:30am & 5pm classes only today...open gym* for the rest of the day Saturday= Community Wod with Coach Kelsey @ 10:30am *Open Gym:: if you already know how to open and close the box by yourself then you are more than welcome to come in whenever you choose. If you haven't been shown how to open and close the box by Coach Mel or Coach Kels, please get with one of us before coming in and messing anything up by trying to turn things off and on the wrong way :))) HAPPY THANKSGIVING EVERYONE!!!! Space Jam Weightlifting Squat Clean (12' to find 1rm) Metcon Space Jam (Time) 5 Rounds for time:: 200m Run 50 Double Unders (3 to 1) 25 Air Squats 15 Power Cleans (95#/65#) **30:00 TIME CAP**

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Randy

November 22, 2017

THANKSGIVING WEEK SCHEDULE:: -Monday & Tuesday= ALL CLASSES -Wednesday= 5:30am (sign in before 4:30am required for this class); 9:30am; 5pm -Thursday= CLOSED FOR THANKSGIVING....open gym* if you want to come workout without a coach. -Friday= 9:30am & 5pm classes only today...open gym* for the rest of the day Saturday= Community Wod with Coach Kelsey @ 10:30am *Open Gym:: if you already know how to open and close the box by yourself then you are more than welcome to come in whenever you choose. If you haven't been shown how to open and close the box by Coach Mel or Coach Kels, please get with one of us before coming in and messing anything up by trying to turn things off and on the wrong way :))) HAPPY THANKSGIVING EVERYONE!!!! Randy Weightlifting Snatch High Pull + Snatch EMOM (10:00 EMOM 1+1) EMOM for 10 minutes Snatch high pull + snatch 1+1. Increasing weight throughout EMOM Metcon Randy (Time) For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

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Good Gravy!

November 21, 2017

THANKSGIVING WEEK SCHEDULE:: -Monday & Tuesday= ALL CLASSES -Wednesday= 5:30am (sign in before 4:30am required for this class); 9:30am; 5pm -Thursday= CLOSED FOR THANKSGIVING....open gym* if you want to come workout without a coach. -Friday= 9:30am & 5pm classes only today...open gym* for the rest of the day Saturday= Community Wod with Coach Kelsey @ 10:30am *Open Gym:: if you already know how to open and close the box by yourself then you are more than welcome to come in whenever you choose. If you haven't been shown how to open and close the box by Coach Mel or Coach Kels, please get with one of us before coming in and messing anything up by trying to turn things off and on the wrong way :))) HAPPY THANKSGIVING EVERYONE!!!! Good Gravy Metcon Good Gravy!! (AMRAP - Rounds) Every 2 mins (20 mins) 10 Back Squats (135/95) 6 Burpee Box Jumps (24"/20") * If you can not complete the round in 2 mins then the workout turns into an AMRAP with the remaining time *

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Mainsite Wod: Thursday 17116

November 20, 2017

Warm-up 800m Run (Time) Max Effort 800m Run Metcon Mainsite Wod: Thursday 17116 (AMRAP - Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 250-meter row 10 push presses (155/105) 20 GHD sit-ups

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Fran Friday

November 17, 2017

Weightlifting Thruster (2-2-2-2-2) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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ROW-RAP

November 16, 2017

Metcon ROW-RAP (Calories) 4 Rounds of First... AMRAP 4 Minutes Max Cal Row Then... On the 4:00 – 8 Burpees On Minute 5:00 – 6 Burpees On Minute 6:00 – 4 Burpees On Minute 7:00 – 2 Burpees 2 Minutes Rest in between each round *Score is max calories rowed. **Record max calories rowed per round in notes section. ***RX only if all burpees are completed for entire wod.

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Valor

November 15, 2017

Warm-up 1000m Row (Time) Max Effort 1000m Row Metcon Valor (Time) 4 Rounds for Time:: 400m Run 30 Kettlebell Swings (1.5/1pood) 15 Box Jumps (24'/20")

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24' EMOM

November 14, 2017

Metcon 24' EMOM (AMRAP - Reps) 24' emom:: Minute 1: 5 Power Cleans (135/95) Minute 2: 45 seconds of max DU (no singles allowed) Minute 3: 4 S2OH (135/95) Minute 4: 45 seconds of max T2B Minute 5: 3 Power Clean and Jerks (135/95) Minute 6: 45 sec of max ring push ups **Score is total reps for entire wod...including the lifting reps

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Mainsite WOD: Sunday 171112

November 13, 2017

Weightlifting Bench Press (3-3-3-3-3) Metcon Mainsite WOD: Sunday 171112 (Time) 42-30-18 reps for time of: Wall-ball shots (20/14) GHD sit-ups

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Calorie Counter

November 9, 2017

Calorie Counter (Calories) 5 Rounds on the 5:00: 400 Meter Run Then row or bike for max cals in the remainder of the time. **REST 1 MINUTE AFTER EACH ROUND.

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Tough Tabata

November 8, 2017

Warm-up 75 weighted GHDSU *Go by feel **Only go to parallel Metcon Tough Tabata (AMRAP - Reps) The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. **REST ONE MINUTE BETWEEN EXERCISES. -Front Squats (75/55) -Hanging L-Sit Hold (accumulated time) (1 second=1 rep) -Hang Power Cleans (95/65) -Pistols (alt legs each rep)

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We Came to Snatch

November 7, 2017

Weightlifting Snatch Straight Arm Pull+Snatch High Pull+Power Snatch 4 sets of: 1 Snatch Straight Arm Pull + 1 Snatch High Pull + 1 Power Snatch *Building in weight *Each rep starts from the ground and resets are permitted. Focus on hitting all of the positions in the pulls and working on a fast and aggressive turn over in the Power Snatch. Metcon We Came to Snatch (AMRAP - Rounds and Reps) Partner WOD... 12-min. AMRAP, alternating each round:: 30 double-unders (2 to 1 singles) 15 snatches (75/55)

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Mainsite Wod: Thursday 171026

November 6, 2017

Warm-up 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Mainsite Wod: Thursday 171026 (AMRAP - Rounds and Reps) Complete as many rounds as possible in 7 minutes of:: 5 Sumo Deadlift High-Pulls (115/75) 5 strict handstand push-ups (Any modifications, including kipping hspu’s and extra abmats, add 3 reps)

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Gas Station

November 3, 2017

Weightlifting Push Press (2-2-2-2-2) Metcon Gas Station (AMRAP - Reps) 3 rounds for total reps:: 400m Run 1:00 max reps of Wall Balls (30/20) 1:00 max reps of Box Jumps (24" For Everyone) 1:00 max reps of Goblet Squats (1.5pood/1pood) Rest 2:00

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Nautical Swap

November 2, 2017

Nautical Swap (Calories) 20' Amrap:: Partner 1: Row for Calories Partner 2: EMOM 12 Kettlebell swings (1.5pood/1pood) **Switch off every 2' ***Post total calories rowed between you and your partner

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Jump Around

November 1, 2017

Weightlifting Deadlift (3-3-3-3-3) Metcon Jump Around (AMRAP - Rounds and Reps) 15' AMRAP: 30 DU (2 to 1 singles) 15 Power Cleans (135/95) 30 DU 15 T2B

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This Looks SCARY!!

October 31, 2017

Metcon This Looks SCARY!! (Time) 15-12-9 OH Squats (115/75lbs) Weighted Situps (35#/25#plate) 15-12-9 HSPU Weighted Situps (35#/25#plate) 15-12-9 OH Squats (115/75lbs) HSPU

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Mainsite WOD: Saturday 171028

October 30, 2017

Metcon Metcon (AMRAP - Reps) 3 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders From 2:00-3:00, 35#/20# dumbbell push jerks From 3:00-4:00, pull-ups From 4:00-5:00, 35#/20# dumbbell hang squat cleans Rest 3 minutes between rounds. Post number of reps completed

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HOPE

October 27, 2017

Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24" / 20" Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest

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Lung Burn

October 26, 2017

Lung Burn (Time) 800m Row 800m Run 40 cal AirDyne 400m Row 400m Run 30 cal AirDyne 200m Row 200m Run 20 cal AirDyne

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Inverted Lifting

October 25, 2017

Warm-up RomWod then go over lifts with coach. Metcon Inverted Lifting (Time) 5 rounds for time of: 6 Deadlifts (155/105) 5 HSPU 8 Hang Power Cleans (155/105) 5 HSPU 10 Front Squats (155/105) **25' time cap

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Rowing Pukie

October 24, 2017

Weightlifting Bench Press (12' to find 1rm bench press) Metcon Rowing Pukie (AMRAP - Rounds and Reps) 20' AMRAP:: 15 Calorie Row 15 Push Press (115/85) 15 Burpees Over Bar

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Mainsite WOD: THURSDAY 151210

October 23, 2017

Warm-up Strict T2B 30 reps in as few sets as possible **3 sec negative going down** Metcon Mainsite Monday "THURSDAY 151210" (AMRAP - Reps) Tabata air squat Tabata deadlift, 155 lb./105 lb. Tabata air squat Tabata deadlift, 155 lb./105 lb. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Post total reps from all 32 intervals

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Nicole

October 20, 2017

Weightlifting Bench Press (5-5-5-5-5) Super Set with Bent Over Rows Bent Over Row (10-10-10-10-10) Metcon Nicole (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups

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TOSH

October 19, 2017

Warm-up 30 strict T2B Strict toes to bar (no swing, no kip) with 3 sec negative Metcon TOSH (Time) 3 rounds for total time minus the rest time: 200m Run 400m Run 600m Run --Rest the exact time it takes you to complete the interval in each set--

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Snatched Up

October 18, 2017

Warm-up HEAVY RUSSIANS & AMERICANS 3 ROUNDS FOR QUALITY:: 20 HEAVY RUSSIAN KBS 10 HEAVY AMERICAN KBS **TRY TO GO AS HEAVY AS POSSIBLE WITHOUT COMPROMISING FORM Metcon Snatched Up (AMRAP - Rounds and Reps) Complete as many rounds as possible in 12 minutes of: 20-cal. row 15 snatches (anyway) (115/85) 20 pistols, alternating

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Flight Simulator

October 17, 2017

Weightlifting 1 Tempo Back Squat + 2 Back Squats AFAP EMOM for 7' Complete 1 Tempo Back Squat 33x1 then complete 2 Back Squats AFAP 75-85% Metcon Flight Simulator (Time) Complete for time: 5 unbroken DU 10 unbroken DU 15 unbroken DU 20 unbroken DU 25 unbroken DU 30 unbroken DU 35 unbroken DU 40 unbroken DU 45 unbroken DU 50 unbroken DU 45 unbroken DU 40 unbroken DU 35 unbroken DU 30 unbroken DU 25 unbroken DU 20 unbroken DU 15 unbroken DU 10 unbroken DU 5 unbroken DU •You must stop between sets. •If you trip or break on any set then you must redo that set until you get it unbroken!! •You cannot jump single-unders between sets. •Time cutoff is 25 minutes.

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Mainsite Wod: Friday 171006

October 16, 2017

Metcon Mainsite Wod: Friday 171006 (Time) 15-12-9 reps for time of: Power Cleans (135/95) Thrusters (135/95) Core Training 50/50 50 GHD SU 50 GHD BE

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Mainsite Wod: Monday 171002

October 13, 2017

Weightlifting Back Squat (5-5-5-5-5) Metcon Mainsite Wod: Monday 171002 (AMRAP - Reps) Complete as many rounds as possible in 10 minutes of: 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc. Men use 24-in. box and deadlift 225 lb. Women use 20-in. box and deadlift 155 lb. Score is total reps completed.

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Farmers Market

October 12, 2017

Farmers Market (AMRAP - Rounds and Reps) 20' Partner Wod:: Partner 1:: 200m Farmers Carry w Dumbbells (35/20) Partner 2:: AMRAP of the following... 30 KBS (1.5pood/1pood) 10 Right Arm KB Snatches (1.5pd/1pd) 10 Left Arm KB Snatches (1.5pd/1pd) **Partner continues where the other left off after the farmers carry....score is total rounds and reps from the 20'

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Row and Reps

October 11, 2017

Row and Reps (AMRAP - Reps) As many reps as possible in 8 minutes of: 1000m Row Buy-In... In Remainder of Time Complete As many reps as possible of: 8 Squat Cleans 115/85 8 Burpees Over Bar – rest 5 minutes – As many reps as possible in 8 minutes of: 500m Row Buy-In... In Remainder of Time Complete As many reps as possible of: 8 Pull Ups 8 Push Press 115/85 Score is total reps for both AMRAPS combined. The row is only a buy in and has no value in correlation to rep count.

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TABATA FUN

October 10, 2017

Weightlifting Overhead Squat (Build to a heavy triple for the day) Metcon TABATA FUN (AMRAP - Reps) 8 intervals of 20 sec work/10 sec rest of the following movements:: *T2B *Weighted Pistols (35/26#) (alt legs each rep) *Med Ball Push Ups (chest hits med ball each rep) *Ball Slams (20/15) **Score is total reps

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Get After It!

October 6, 2017

Weightlifting Bench Press (12' to find a 1rm) Metcon Get After It (Time) For time:: 9 Ring Dips 30 Wallballs (20/14) 15 Hang Power Cleans (135/95) 12 Ring Dips 20 Wallballs (20/14) 12 Hang Power Cleans (135/95) 15 Ring Dips 10 Wallballs (20/14) 9 Hang Power Cleans (135/95)

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Rowed Runner

October 5, 2017

Rowed Runner (Time) Complete in any order for time:: Run 1 mile 1600m Row Run 800m 800m Row Run 400m 400m Row

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Annie on the Run

October 4, 2017

Metcon Annie on the Run (Time) For time: 400m Run 50 Abmat Sit Ups 50 DU 200m Run 40 Abmat Sit Ups 40 DU 200m Run 30 Abmat Sit Ups 30 DU 200m Run 20 Abmat Sit Ups 20 DU 200m Run 10 Abmat Sit Ups 10 DU 400m Run **2 to 1 singles

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Twisted Chief

October 3, 2017

Weightlifting Snatch Straight Arm Pull+Snatch High Pull+Power Snatch (4x1+1+1) 4 sets of: 1 Snatch Straight Arm Pull + 1 Snatch High Pull + 1 Power Snatch *Building in weight *Each rep starts from the ground and resets are permitted. Focus on hitting all of the positions in the pulls and working on a fast and aggressive turn over in the Power Snatch. Metcon Twisted Chief (AMRAP - Rounds and Reps) Max Rounds in 3 Minutes of: 3 Power Snatch (135/95) 6 CFPU 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds combined and total extra reps combined after entire wod. S1=115/75 S2=95/65

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Mainsite Wod: Saturday 170930

October 2, 2017

Weightlifting Back Squat (12' to find a 1rm) Metcon Mainsite Wod: Saturday 170930 (Time) For time: 1,000-meter row 50 thrusters 30 chest-to-bar pull-ups Men thruster 45 lb. Women thruster 35 lb.

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Mainsite Wod: Thursday 170928

September 29, 2017

Weightlifting Front Squat (12' to find a 1rm) Metcon Mainsite Wod: 170928 (Time) RX:: 21-15-9 reps for time of: Dumbbell snatches (50#/35#) Bar muscle-ups SCALED:: 21-15-9 reps for time of: Dumbbell snatches (35#/20#) Pull-ups

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Running Remainder

September 28, 2017

Metcon Running Remainder (AMRAP - Reps) In 4:00... 400m Run In remaining time complete max reps Squat Cleans (95/65) REST 2:00 In 4:00... 400m Run In remaining time complete max reps Squat Cleans (115/85) REST 2:00 In 4:00... 400m Run In remaining time complete max reps Squat Cleans (135/95) REST 2:00 In 4:00... 400m Run In remaining time complete max reps Squat Cleans (155/105)

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FGB REMIX

September 27, 2017

Weightlifting Bulgarian Split Squats Bulgarian split squats...try to increase weight each set...5 per leg each set 5-5-5-5-5. Metcon FGB REMIX (AMRAP - Reps) 3 rounds for total reps:: 1:00 box jumps (24"/20") 1:00 kettlebell swings (1.5/1pood) 1:00 knees-to-elbows 1:00 wall-ball shots (20/14) 1:00 ball slams (20/15) REST 1:00

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Double What

September 26, 2017

Warm-up 100 Banded Heavy Russians Metcon Double What (AMRAP - Reps) "Double What" 15' Emom: 10 Burpees Then with remainder of the minute complete as many DU as possible **SCORE IS TOTAL # OF DU's AT THE END OF THE 15'

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Partner Series Mix 14.6

September 25, 2017

Partner Series Mix 14.6 Warm-up 100 Partner Med Ball Sit Ups (M20#/W14#) Metcon Partner Series Mix 14.6 (AMRAP - Rounds and Reps) Partner WOD 15' AMRAP:: 50 Deadlifts, partner holds deadlift (155 / 105) 50 Push Presses, partner holds handstand (105 / 65)

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Unbreakable

September 22, 2017

Unbreakable (Time) For Time:: 50 Unbroken Double Unders 5 Hang Snatch (135/95) (full) 15 Burpee Box Jumps (24" for everyone) 50 Unbroken Double Unders 10 Hang Snatch (135/95) (full) 10 Burpee Box Jumps (24" for everyone) 50 Unbroken Double Unders 15 Hang Snatch (135/95) (full) 5 Burpee Box Jumps (24" for everyone) ***Must attempt UB DU at least 4 times...if unable to do 50 UB DU after 4 attempts, then you must complete 50 UB SU....same rule applies for SU attempts...If unable to complete 50 UB SU's after 4 attempts, you must complete 15 burpees before moving onto the next movement in the wod

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Mainsite Wod: Wednesday 170809

September 21, 2017

Metcon Mainsite Wod: Wednesday 170809 (Time) 5 rounds for time of: 400m run 15 left-arm kettle bell snatches (1pood/26#) 15 right-arm kettle bell snatches (1pood/26#) 35' time cap

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8 is Great

September 20, 2017

8 is Great Weightlifting Back Squat + Half Back Squat (5x5) *go down to the bottom position of the squat, come up to half way, back down to the bottom. stand all the way up. That is 1 rep. Metcon 8 is Great (AMRAP - Reps) 8' AMRAP:: Kettlebell Swings (2pood/1.5pood) **30 DU/60 SU after each break REST 4:00 8' AMRAP:: Wall Balls (30/20) **15 abmat sit-ups after each break ***SCORE IS TOTAL KBS & WALL BALLS COMBINED

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Twice as Nice

September 19, 2017

6 Minute Amrap 5 Hang Power Clean (135/95) 3 Push Press (135/95) 8 Strict HSPU (12 kipping, box, or banded hspu) rest 2' and repeat **Score is total rounds and reps from both amraps

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Mainsite Wod: Thursday 170831

September 18, 2017

Weightlifting Sumo Deadlift High Pull (2-2-2-2-2) Metcon Mainsite Wod: 170831 (Time) 3 rounds for time of: 15 chest-to-bar pull-ups 20 burpees 15 sumo deadlift high pulls (95/65)

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Bands to Make You Jump

September 15, 2017

Weightlifting Bench Press (3-3-3-3-3) Metcon BANDS TO MAKE YOU JUMP (Time) 21-15-9: Banded Deadlifts(Green Band @ 135/95lb) Box Jumps (24/20")

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Reppin' Runners

September 14, 2017

Reppin' Runners (AMRAP - Reps) In 5'... Run 400m With remaining time, AMRAP Med Ball Sit Ups (30/20) REST 1' In 5'... Run 400m With remaining time, AMRAP Slam Ball Pass Throughs (20/15) REST 1' In 5'... Run 400m With remaining time, AMRAP Hanging L-Sit (1 second = 1 rep) **Score is total reps for wod rest 3' then... 1-Mile Run

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Pushed to the Max

September 13, 2017

Pushed to the Max (AMRAP - Reps) 5' Max Cal Row Rest 2' 5' Max Push Presses (rx115/80) (scaled 75/55) Rest 2' 5' Max Double Unders (no singles allowed) SCORE IS TOTAL REPS FOR ALL THREE MOVEMENTS

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Bills' Bday Bash

September 12, 2017

Weightlifting 8' EMOM of 3 Back Squats EMOM for 8 minutes 3 back squats 75 - 80% Metcon Bills' Bday Bash (Time) For Time:: 50 Wall Ball (20/14) 200m Run 35 Deadlifts (135/95) 400m Run 50 Wall Ball (20/14) 200m Run 35 Deadlifts (135/95) HAPPY BELATED BIRTHDAY BILL!!!

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Older New Greg

September 11, 2017

Older New Greg (AMRAP - Reps) 3 rounds: 1 minute max burpees 1 minute max power snatch, 95/65 1 minute max box jumps, 24/20 1 minute max OHS, 95/65 1 minute max T2B 1 minute rest HAPPY BIRTHDAY NEW GREG!!! :))))

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Lunge Plate Special

September 8, 2017

Lunge Plate Special (Time) 5 Rounds: 40 Lunges W/ Plate(35/25lb) 25 OHS (same weight as lunges) --If your drop the weight from overhead or let it rest on your head at any time, you must do 10 Burpees, then you may continue with WOD-- Core Training 50/50 50 GHD SU 50 GHD BE use med ball for GHD SU and go by feel with weight

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Gymnasty Joshie

September 7, 2017

Warm-up 50/50 50 GHD SU 50 GHD BE Use a med ball for the GHD SU...go by feel Metcon Gymnasty Joshie (AMRAP - Reps) 10 Minute Ladder 2-4-6-8-10-etc..... Weighted Pistols (35/26)(alternate legs) Pull Ups Ring Dips Wall Walks (sub 3 to 1 burpees if unable to do wall walks) **Score is total reps completed for entire 10' rest 2' after the wod and do a 1-mile TT 1-Mile Run (Time) Max Effort 1-Mile Run

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Outlaw Snatch Efficiency Baseline

September 6, 2017

Weightlifting Snatch (12' to find a 1rm Snatch (full snatch)) Metcon Outlaw Snatch Efficiency Baseline (AMRAP - Reps) EMOM for 5 minutes: 2 Snatches (full) @ 80% Then, when the clock hits 5:00- 2 minute AMRAP of: Snatches (full) @ 80% *This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#. **Record details of 80% weight, EMOM reps, and AMRAP reps in the notes section of wodify. Score is total reps of EMOM and AMRAP combined. Use your 1rm from today to determine your 80% to use for the EMOM & AMRAP.

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Back to the Grind

September 5, 2017

Weightlifting Bulgarian Split Squats try to increase weight each set...5 per leg each set 5-5-5-5-5. Metcon Back to the Grind (AMRAP - Reps) 3 rounds for total reps:: 1:30 Max Push Press (115/85) REST 30 SECONDS 1:30 max Single Unders REST 30 SECONDS 1:30 Max Cal Row REST 30 SECONDS

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Labor Daze

September 4, 2017

Labor Daze (Time) With a partner, complete the following for time....one person working at a time....split reps up however you choose but follow the order of the workout:: 25 Wall Ball (20/14) 50 Box Jumps (24"/20") 25 HSPU 20 Wall Ball (20/14) 40 Box Jumps (24"/20") 20 HSPU 15 Wall Ball (20/14) 30 Box Jumps (24"/20") 15 HSPU 10 Wall Ball (20/14) 20 Box Jumps (24"/20") 10 HSPU 5 Wall Ball (20/14) 10 Box Jumps (24"/20") 5 HSPU If you are doing it solo, then just do three rounds for time of the following:: 15 Wall Ball (20/14) 30 Box Jumps (24"/20") 15 HSPU

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L-1 Complete

September 2, 2017

L-1 Complete (AMRAP - Reps) 18' AMRAP 5 athletes per team Athlete 1 starts at Station 1 as the pacer: They will complete 5 Wall Balls (20/14), sprint ~100m (to the garbage can and back), then complete 3 more Wall Balls. Once this is complete, Athlete 1 moves to Station 2. Athlete who was at Station 2, now shifts to Station 3. Athlete who was at Station 3, shifts to Station 4. Athlete who was at Station 4, shifts to Station 5. And Athlete who was at Station 5 moves into Station 1, now assuming the prescribed movements as pacer. Station movements are as follows: Station 1: 5 Wall Ball (20/14) Station 2: Burpee Box Jumps (24"/20") Station 3: Dumbbell Snatches (55/45) (alt arms) Station 4: Toes 2 Bar Station 5: REST All athletes aside from the pacer at Station 1 will be completing as many reps as possible while at their station. Keep a running total! (Use mats and chalk if you need to!) Your team's score is the total count of everyone's reps from Stations 2, 3 & 4.

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DUB SNATCH

September 1, 2017

DUB SNATCH (Time) 100 DU* 5 Snatches** (175/115) 75 DU 10 Snatches (155/105) 50 DU 15 Snatches (135/95) *3 TO 1 SINGLES **Snatches are full squat snatches

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Run Fun

August 31, 2017

Metcon RUN FUN (12 Rounds for time) 800x2 400x4 200x6 REST 1' BETWEEN SPLITS **RECORD SPLITS AND TRY TO FOCUS ON KEEPING THEM 2-3 SEC FROM EACH OTHER

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FGB

August 30, 2017

Weightlifting Push Press (12' to find a 1rm) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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Cindy

August 29, 2017

Warm-up 50/50 50 GHD SU 50 GHD BE Metcon Cindy (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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Stranded in Houston

August 28, 2017

Weightlifting Deadlift (5-5-5-5-5) Metcon Stranded in Houston (AMRAP - Rounds and Reps) 7' MINUTE AMRAP:: 8 Burpee Box Jumps (24"/20") 16 Russian Kettlebell swings, (53/35) Rest 1 minute and Repeat for another round **Score is total rounds and reps for entire 14'

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Here Comes Harvey

August 24, 2017

Here Comes Harvey (Calories) Partner Wod 20' AMCAP:: Person 1:: 20 Box AbMat SU (3 second negative down, as fast as possible up) 30 Russian Twists w/ KB (1pd) Person 2:: Max Cal Row When Person 1 finishes the Russian Twists the team switches. Score is total calories rowed as a team

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Eight is Great

August 23, 2017

Weightlifting Bench Press (12' to find a 1rm) Metcon EIGHT IS GREAT (AMRAP - Reps) 'EIGHT IS GREAT' 2' AMRAP:: HSPU REST 30 SECONDS 2' AMRAP:: C2B PULL UPS REST 30 SECONDS 2' AMRAP:: CLEAN & JERK (155/105) REST 30 SECONDS 2' AMRAP:: T2B **SCORE IS TOTAL REPS FOR ENTIRE WOD

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Spit Fire

August 22, 2017

Weightlifting 8' EMOM of 3 Back Squats (3-3-3-3-3-3-3-3) EMOM for 8 minutes 3 back squats 75 - 80% Metcon SPLIT FIRE (3 Rounds for time) 'SPLIT FIRE' 3 rounds for splits 40 KB swings (1.5/1.0) 35 double unders (140 singles) 10 steps double KB overhead walking lunges (1.5/1.0) Scaled for lunges is 20 single KB OH walking lunges...10/side

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Mainsite Wod: Monday 150706

August 21, 2017

'Mainsite Monday - MONDAY 150706' (July 6, 2015) 42-30-18 reps for time of: Wall Ball (20/14) Sumo Deadlift High Pulls (75/45) Box Jumps (20" for everyone) Push Press (75/45) Row (calories)

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Two Can Make a Thing Go Right

August 19, 2017

Two Can Make a Thing Go Right (Time) With a partner complete: 100 Toes to bar 150/120 Calorie Row 400 Double Unders 800m Run with 45/25 pound plate (each person)

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Peanut Butter is the Answer

August 18, 2017

Peanut Butter is the Answer (AMRAP - Reps) Tabata Style:: 8 intervals of each movement... one interval is 20seconds work/10seconds rest:: RING DIPS KBS (2Pd/1.5Pd) Barbell Step Ups (24"/20")(45#/35#) Slam Ball Pass Throughs (20/15)

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Sweat Swap

August 17, 2017

Warm-up Junkyard Dog Warm-Up Metcon Sweat Swap (Calories) With a partner: 30 minute AMRAP Partner 1: Run 400m Partner 2: Max Calorie Row Score is total calories rowed for you and your partner. Penalty for each class:: 1st place team:: NO BURPEES 2nd place team:: 15 syncro burpees 3rd place team:: 25 syncro burpees 4th place team:: 35 syncro burpees 5th place team:: 45 syncro burpees

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Deadlift Benchmark

August 16, 2017

Weightlifting Deadlift (12' to find a 1rm) Metcon Deadlift Benchmark (3 Rounds for time) Establish your 1-rep-max deadlift (warm-up) Then, with a barbell loaded to 50 percent of your max deadlift: 15 cleans for time 12 cleans for time 9 cleans for time Rest as needed between each set. Post your max deadlift load and times for each set of cleans to comments. Post each time in wodify and each load in the notes section of wodify. Full Squat Cleans for the workout!!!

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0 to 100

August 15, 2017

0 to 100 Part 1 (Weight) 10:00 EMOM:: 1 SNATCH (starting at 70%; go by feel and add weight when ready; post heaviest load) REST 3:00 BEFORE STARTING WOD 0 to 100 Part 2 (AMRAP - Reps) 15:00 AMRAP:: 30 DU's (3 to 1 singles) 10 T2B 5 Power Snatches (135/95)* *Add 1 Power Snatch each Round **Score is total Power Snatches for entire wod

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EMOM SPICE

August 14, 2017

Warm-up 500m Row (Time) Metcon EMOM SPICE (AMRAP - Reps) Alternating EMOM for 20' MINUTES 0:00-10:00 -ODD MINUTES: AMRAP Hang Power Cleans 95/65 -EVEN MINUTES: Pull Ups x 8/5 (men/women) MINUTES 10:00-20:00 -ODD MINUTES: AMRAP Back Squats 95/65 -EVEN MINUTES: 6 Burpee Box Jumps (24"/20") **score is power clean reps and back squat reps; it is RX if you used the right weights and didn't scale or miss any pull ups or burpee box jumps.

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Share Pair

August 12, 2017

Metcon Share Pair (Time) PART 1...p1 + p2:: 100 wall balls for time (20/14) (ball does not touch ground – share ball every 10 reps) REST 3 min PART 2...p1 + p2:: Row 2K for time (share the load by doing 250 m each throughout) REST 3 min PART 3...p1 + p2:: 400 DU’s for time (share the reps by doing 50 reps each) (800 su scaled and every 100 reps switch off) **Score is total time from 3 parts added together...do not include rest times!!

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Workout 17.5

August 11, 2017

Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap 3 to 1 singles

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Boat Run

August 10, 2017

Warm-up 50/50 weighted:: men 25# plate women 15# plate Metcon Boat Run (AMRAP - Rounds and Reps) 20' AMRAP:: Run 200m Row 150m

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Optimus Prime

August 9, 2017

Weightlifting UB Hang Power Clean Ladder (AMRAP - Reps) Ladder until you cannot continue any more 2-4-6-8-10-12-14... Unbroken Hang Power Cleans (155/105) Metcon Optimus Prime (AMRAP - Reps) AMRAP 7': Wall Balls (20/14) *EMOM: 5 Deadlifts (225/155) Score is total Wall Balls from the entire 7'

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Trap Queen

August 8, 2017

Metcon TRAP QUEEN (Time) 3 rounds for time of:: 30 KB Hang Pwr Snatch (alternating hands every 5 reps) (1.5Pd./1Pd.) 15 C2B Pull Ups 10 Strict HSPU Post Wod Work 1000m Row (Time)

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EMOM City

August 7, 2017

Warm-up 2' Hanging L-Sit Test Hold an L-Sit from the hanging position on the pull up bar for 2:00 (accumulated). Every time you come off the bar complete 20 DU's (if you are unable to complete DU's then attempt to do as many DU's for 30 seconds) Record the amount of sets it took to get 2:00 TIME CAP:: 10:00 Metcon EMOM City (AMRAP - Reps) EMOM for 5' (On minute 5 double the reps...10/20):: 5 BOX JUMPS (24" for everyone) 10 T2B REST 1 MINUTE, THEN... EMOM for 10' (On minute 10 double the reps...8/8):: 4 THRUSTERS (135/95) 4 BURPEES AS SOON AS THE LAST MINUTE IS COMPLETE RUN A 400M TT.

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Up Front

August 4, 2017

Weightlifting Front Squat (10' to find a 3rm) from rig Metcon Up Front (AMRAP - Rounds and Reps) 4 minute AMRAP:: 8 Front Squats* 155/105 4 Lateral burpees over bar Rest 2 minutes between rounds. Repeat for a total of 4 rounds.

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Annie on the Run

August 3, 2017

Annie on the Run (Time) For time: 400m Run 50 Abmat Sit Ups 50 DU 200m Run 40 Abmat Sit Ups 40 DU 200m Run 30 Abmat Sit Ups 30 DU 200m Run 20 Abmat Sit Ups 20 DU 200m Run 10 Abmat Sit Ups 10 DU 400m Run **2 to 1 singles

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CinDT

August 2, 2017

"CinDT" 20' AMRAP: 1 Rd of Cindy 1 Rd of DT 2 Rds of Cindy 1 Rd of DT 3 Rds of Cindy 1 Rd of DT And so on... 1 round of DT is:: 12 deadlifts 9 hang cleans 6 stoh (155/105) 1 Round of Cindy is:: 5 pull ups 10 CFPU (hand relaese at the bottom) 15 air squats *Score is total rounds and reps at the end of 20'

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Let's Kick It

August 1, 2017

Weightlifting Floor Press (10' to find 1rm) Metcon Lets Kick It (Time) For Time: 30-20-10 Floor Press (115/75) Toes to Bar HSPU

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Mainsite Wod: Monday 170724

July 31, 2017

Row & GHD 3 rounds to warm up:: 200m Row 20 GHD SU 20 GHD BE Metcon Mainsite Wod: Monday 170724 (AMRAP - Rounds and Reps) Complete as many rounds as possible in 7 minutes of: 50 double-unders (3 to 1 singles) 10 overhead squats (135/95)*

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Twisted Triple G Chipper

July 29, 2017

Twisted Triple G Chipper (Time) 2 man teams....complete the following... 100 pull-ups (switch every 10 reps) 80 GHD sit-ups (switch every 10 reps...sub 1/2 range ghd's or abmat su's if scaling) 60 one-legged squats, alternating legs (switch every 10 reps) 40-cal. row (any way) 20 dumbbell snatches, alternate arms (55/35) (20 per person and switch out every 10 reps)

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Snatch Stuff

July 28, 2017

Weightlifting Snatch Balance (3-3-3-3-3) WOD Snatch Stuff (Time) 50 DU (3 to 1 singles) Then... 15-12-9 reps of: Snatch (115/85) HSPU Then... 50 DU (3 to 1 Singles)

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Spliting 800's

July 27, 2017

Splitting 800's (3 Rounds for time) 3 Sets:: (8x100m) with 20 seconds rest after each 100m sprint. 4 minute rest between sets. Core Training 50/50 50 GHD SU 50 GHD BE

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Under Pressure

July 26, 2017

Weightlifting Push Press + Static Hold (3-3-3) 3x3 Heavy Push Press+10 seconds Overhead hold *Use same weight for all 3 sets. *Each set, after completion of the 3 shoulder presses, hold the barbell overhead for 10 seconds. Metcon Under Pressure (AMRAP - Rounds and Reps) 5 min AMRAP: 9 DB Push Press (50/35) 9 Pullups *Rest 3 minutes 3 min AMRAP: 9 DB Push Press (50/35) 9 Pullups

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T2BKBSDU

July 25, 2017

Metcon T2BKBSDU (AMRAP - Reps) Every 4 minutes for 5 rounds: 15 Toes to bar 15 Kettlebell Swings, 53/35 50 Double Unders

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EMOM 15

July 24, 2017

Weightlifting Back Squat (3-3-3-3-3) Metcon EMOM 15 (AMRAP - Reps) 15 minute EMOM Minute 1: 20 Back Squats (95/65) Minute 2: 15 Cal Row Minute 3: 10 Box Jumps, 30/24”

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DumbBar

July 21, 2017

Weightlifting Push Press (2-2-2-2-2) Metcon DumbBar (AMRAP - Rounds and Reps) 12 minute AMRAP:: 2 Dumbbell Power Cleans, 50/35 2 Toes to bar 4 Dumbbell Power Cleans 4 Toes to bar 6 Dumbbell Power Cleans 6 Toes to bar ….etc. Continue adding 2 reps until the 12 minute mark.

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Runner Under

July 20, 2017

Metcon Runner Under (AMRAP - Rounds and Reps) 20 minute AMRAP 10 HSPU 100m Run 20 Front Squats, 95/65 200m Run 30 Double Unders (3 to 1 singles) 400m Run Core Training 50/50

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3 Chickens & a Flagon of Wine

July 19, 2017

Metcon 3 Chickens & a Flagon of Wine (Time) 30 Calorie Row 30 Burpees 15 Overhead Squats (135/95) 800m Run 15 Overhead Squats (135/95) 30 Burpees 30 Calorie Row

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Clean & Jerk

July 18, 2017

PART 1:: 2 reps every 2 minutes for 12 minutes *Must be a full squat **Try to add weight each set and post heaviest 2 reps in the Clean & Jerk section in wodify. Rest 3 Minutes...Then: PART 2:: 5 ROUNDS FOR TOTAL REPS: 1 minute on/1 minute off Max Clean and Jerks, 135/95 **Must be a full squat **Post total reps from all 5 rounds as your score

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Dirty 30

July 17, 2017

Dirty 30 30 minute AMRAP 20/15 Calorie AirDyne or Row 15 Russian KBS (70/53) 30 Unbroken Double Unders (50 Unbroken Singles) -Rest 1 minute-

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Super Deadly

July 14, 2017

Super Deadly (Time) Complete a 200m run after every set. 3 Deaflifts (Rx 315/225) (S1 255/175) (S2 225/155) 10 Deaflifts (Rx 225/155) (S1 185/135) (S2 155/115) 2 Deaflifts (Rx 315/225) (S1 255/175) (S2 225/155) 20 Deaflifts (Rx 185/115) (S1 155/105) (S2 135/95) 1 Deaflift (Rx 315/225) (S1 255/175) (S2 225/155) 30 Deaflifts (Rx 135/95) (S1 115/85) (S2 105/75)

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Calf Crusher

July 13, 2017

Weightlifting Overhead Squat (5-5-5-5-5) Metcon Calf Crusher (AMRAP - Reps) EMOM for 18' for total reps: -Minute 1:: Max 50m Sprints* (50m=1rep) -Minute 2:: Max TU/DU (Rx+ TU/Rx DU)** -Minute 3:: Max weighted abmat su (M 35# plate/W 25# plate) **TU=Triple Unders DU=Double Unders NO SINGLES unless its your first day at the box SCORE IS TOTAL REPS FROM ENTIRE 18:00

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WCCF PALEO CHALLENGE BENCHMARK WOD

July 12, 2017

Warm-up 1000m Row (Time) Metcon WCCF PALEO CHALLENGE BENCHMARK (AMRAP - Reps) Tabata style of the following movements:: Air Squats Wall Balls (20/14) Ball Slams (20/15) Pull Ups

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Hurricane

July 11, 2017

Metcon Hurricane (Time) 3 Rounds for time: 800m Run 21 Power Cleans, 155/105 Post Wod Work 50 Heavy Russians

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Barbara

July 10, 2017

Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

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Clean Karen

July 7, 2017

Clean Karen (Time) 150 Med Ball Clean Wall Balls (20/14)

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Endurance Junkie

July 6, 2017

Endurance Junkie (Time) 4 Rounds For Time: 500m Row 15 Burpees 400m Run 15 Burpees Post Wod Work 50/50

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Push Press Fun

July 5, 2017

Weightlifting Push Press (10' to find a heavy single) Metcon PUSH PRESS FUN (Time) 3 Rounds AFAP- 3 Push Press @ 85% of heavy single. 12 Toes to bar Rest 4 Minutes 3 Rounds AFAP- 12 Push Press @ 55% of heavy single. 12 Toes to bar **Score is total time minus 4' rest

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Fireworks

July 4, 2017

Metcon Fireworks (AMRAP - Reps) 12' AMRAP:: 3 KB Swings 3 C2B Pull Ups 6 KB Swings 6 C2B Pull Ups 9 KB Swings 9 C2B Pull Ups *Add 3 reps until time expires *RX - 70/53 *Score is total reps After wod rest 2:00 and then do the 1 mile run 1-Mile Run (Time) Max Effort 1-Mile Run

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Mainsite Wod: Monday 160627

July 3, 2017

Mainsite Wod: Monday 160627 Metcon Mainsite Monday: Monday 160627 (Time) 5 rounds for time of: 50 double-unders 15 Dumbbell Squat Cleans (45/35)* 15 burpees 50 double-unders Rest 2 minutes

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Inverted Curtis P.

June 30, 2017

Inverted Curtis P. (Time) 15-12-9 reps of: HSPU Curtis P. (105/85) *Curtis P: Power Clean Lunge: Right Leg Lunge: Left Leg Push Press/Jerk Post Wod Work EVIL WHEELS or BB ROLLOUTS 30 Evil Wheels or BB Rollouts

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Double Runner

June 29, 2017

Weightlifting Deadlift (12' to find a 1rm) Metcon Double Runner (AMRAP - Reps) 4 Rounds for Total Reps:: In 4' run 400m then complete as many DU as possible in remainder of time Rest 1' between each round Score is total DU's from all 4 rounds

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Tough Ten

June 28, 2017

Weightlifting Bulgarian Split Squats 5-5-5-5-5 Metcon Tough Ten (Time) Ten rounds for time: 5 Front Squats (135/95) 10 T2B 100 meter Sprint Rest 30 sec Score is total time minus 4'30 for rest

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Tabata Smash

June 27, 2017

Tabata Smash (AMRAP - Reps) 8 intervals of 20sec work/10sec rest for each of the following movements:: -Kettlebell Power Clean & Jerk (1.5pood/1pood) (alt arms each rep) -Box Jumps (24/20) -Med Ball Push Ups -Kettlebell SDHP (1.5pood/1pood) SCORE IS TOTAL REPS FOR ENTIRE WOD Core Training 50/50

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Mainsite Wod: Thursday 170622

June 26, 2017

Mainsite Wod: Thursday 170622 (Time) 3 rounds for time of: 15-cal. row 12 power snatches (95/65) 9 burpees

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Gumby

June 23, 2017

Warm-up 50/50 50 GHD SU 50 GHD BE Metcon GUMBY (Time) 30 Renegade Rows (35#/20# dumbbells) 40 Med Ball Sit Ups (20/14) 50 Kettlebell Swings (1.5pood/1pood) 40 Med Ball Sit Ups (20/14) 30 Pull Ups

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10x200

June 22, 2017

Weightlifting 1 Tempo Back Squat + 2 Back Squats AFAP (7x1T+2) EMOM for 7' Complete 1 Tempo Back Squat 33x1 then complete 2 Back Squats AFAP 75-85% TEMPO:: 33x1= 3sec down/3sec hold at bottom/up afap/1sec rest at top **Progressive loading Metcon 10x200 (10 Rounds for time) 10x200-meter sprints Rest as needed between efforts. Post split times.

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Pressed for Time

June 21, 2017

Warm-up 30 strict T2B Strict toes to bar (no swing, no kip) with 3 sec negative Metcon Pressed for Time (AMRAP - Reps) 0-4:00min. 500m Row 4:00-6:00min. 100 DU's 6:00-8:00min. 30 Burpees 8:00-12:00min. 50 KB Snatches 53/35 12:00-14:00min. 100 DU's 14:00-18:00min. 500m Row

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Doubled Over

June 20, 2017

Weightlifting Clean (3-3-3-3-3) Metcon Doubled Over (AMRAP - Rounds and Reps) 8min. AMRAP 200m Run 5 Squat Cleans 135/95 15 HR Push-Ups ---Rest 2min.-- 8min. AMRAP 200m Run 5 Power Cleans 135/95 15 Air Squats

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Fight Gone Bad

June 19, 2017

Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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Me VS. You

June 17, 2017

Me VS. You (AMRAP - Reps) In teams of 2 26' Minute AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Kettlebell Swings (1.5/1pood) until A gets back. Switch and repeat. (score is reps of KBS) (Each person only runs once and KBS once) Partner A runs 400 M Partner B does AMRAP Wall Ball (30/20) until A returns. Switch and repeat. Again, each person only runs once and wall balls once. Each wall ball = 1 pt Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat. 10 Double Unders= 1 pt, round down. Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat. 5 burpees= 1 pt If above is completed in less than 26 minutes, start over and continue until 26 minute cap. **Partner with the least amount of reps has to do penalty!! Penalty is Coaches choice!!

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Fran Friday

June 16, 2017

Weightlifting 3 Position Clean (3 position clean) 3 position clean(hip, above knee, floor)1 rep at each position:: Set 1@50%, Set 2@60%, Set 3@70%, Set 4@75%, Set 5@70% Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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Mainsite Wod: Wednesday 170614

June 16, 2017

Weightlifting Bench Press (5-5-5-5-5) SS with bent over row Bent Over Row (10-10-10-10-10) Metcon Mainsite Wod: Wednesday 170614 (AMRAP - Reps) In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of 50-lb. dumbbell snatches 2 minutes of double-unders 2 minutes of 50-lb. dumbbell snatches 3 minutes of double-unders 3 minutes of 50-lb. dumbbell snatches

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Burn Baby, Burn!

June 15, 2017

Warm-up 150 GHD PVC Backpaddling Metcon Burn Baby, Burn! (Time) 3 rounds for time:: 500m Row 400m Run

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Randi's Wod

June 14, 2017

Warm-up Snatch Warm-Up BN* Snatch Grip Push Press + OHS (1+1) 4 Sets USE THIS AS A WARM UP FOR SNATCH * (behind the neck) Start with empty barbell and go up in weight, but keep it at light weight.....this is just the warm up!!! Weightlifting Snatch (12' to build to a heavy single) Rest 5' then start the wod Metcon Randi's Wod (AMRAP - Rounds) 10' AMRAP:: 25 T2B 25 OHS (155/105)

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Mainsite WOD: Friday 151002

June 13, 2017

Metcon Mainsite WOD - FRIDAY 151002 (AMRAP - Rounds and Reps) Mainsite WOD - FRIDAY 151002 (Part 1) Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: Deadlifts (225/155) Strict handstand push-ups Rest 5 minutes Mainsite WOD - FRIDAY 151002 (Part 2) (AMRAP - Rounds and Reps) Mainsite WOD - FRIDAY 151002 (Part 2) Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: Power Cleans (155/105) Pistols

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Lower Level

June 12, 2017

Weightlifting Back Squat (3-3-3-3-3) Metcon Lower Level (Time) 6 Rounds for Time of: 10 Med Ball Hanging Knee Raises (20/14) 15 Box Jumps (24"/20") 20 Unbroken DU (40 UB Singles)* *If you trip up on the rope, then you have to start the double unders or single unders over until you get all 20 du or 40 su unbroken. DON'T TRIP!!!!!

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One Thing At A Time

June 10, 2017

Metcon (Time) It's a chipper, For Time... You and your partner must complete the reps of each movement until all are complete... one person working at a time. Then move on to the next movement until the workout is finished: 75 cal Airdyne* 200 Abmat Situps 150 Goblet Squats 100 DB Hang Clean & Jerks 50 Burpee over Tires ***Choose a weight that will give you a challenge, but allow you to keep good form the entire way through for the goblet squats and DB C&Js. ***The goal of this workout is to chip through it together with minimal rest. Switch with your partner as needed, but when it is your turn to work, have a plan: - pre-determine the rep scheme - prepare yourself to work as hard as you can when it is your turn, then rest as hard as you can when it's not your turn ;)

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On Your Own

June 8, 2017

Metcon On Your Own (Time) 2 Rounds 1600m Run, 90 sec rest 800m Run, 90 sec rest 400m Run, 90 sec rest Scaled: 2 Rounds 800m Run, 90 sec rest 400m Run, 90 sec rest 200m Run, 90 sec rest **Score is total time minus rest.

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GET ON UP

June 7, 2017

Warm-up 50/50 50 GHD SU 50 GHD BE Metcon Get On Up (AMRAP - Rounds and Reps) Partner Wod... Amrap in 20' of: Partner 1:: AMRAP OF:: 10 TGU (1.5pood/1pood)(alternate sides each rep/5 per arm) 15 KBS (1.5/1pood) Partner 2:: 400m Run **Partner 1 starts the amrap while partner 2 is running 400m. When Partner 2 gets back from their run, they switch. Your score IS NOT combined so make sure to keep track of your own rounds and reps....you can continue where you left off at when you return from doing your runs. The partner with the least amount of rounds and reps at the end of the wod has to do 40 burpees as a penality.

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The Ghost

June 6, 2017

Weightlifting Bench Press (5-5-5-5-5) Metcon Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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WCCF PALEO CHALLENGE BENCHMARK WOD

June 5, 2017

Warm-up 1000m Row (Time) Max Effort 1000m Row Metcon WCCF PALEO CHALLENGE BENCHMARK (AMRAP - Reps) Tabata style of the following movements:: Air Squats Wall Balls (20/14) Ball Slams (20/15) Pull Ups

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ADDERALL

June 2, 2017

ADDERALL (AMRAP - Reps) 0-10 - 1M Run, Max Power Snatch (135/95) 10-13 - Rest 13-20 - 800m Run, Max OHS (115/80) 20-23 - Rest 23-27 - 400m Run, Max Thrusters (95/65)

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Reppin' Hard

June 1, 2017

Every Minute on the Minute Complete the Following:: Minute 1: 21/15 Calorie Bike Minute 2: 15 Wallballs (20/14) Minute 3: 15 KB Swings (53/35) Minute 4: 12 Burpees Minute 5: Rest REPEAT 3 MORE TIMES Score is total reps completed...if you completed all the prescribed reps for each minute your score will be M=252 & W=228 RX is only if you completed all of the prescribed reps and prescribed weights for the entire wod.

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This Is Gonna Hurt

May 31, 2017

Weightlifting Split Jerk (12' to find a 1rm) Metcon This Is Gonna Hurt (Time) 30-20-10 reps for time of: Calorie Row Clean and Jerks (115/75)

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Double Annie

May 30, 2017

Weightlifting Deadlift (3-3-3-3-3) Metcon Double Annie (Time) 100-80-60-40-20 reps of: Double Unders AbMat Sit Ups

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Murph

May 29, 2017

Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

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Switch Hitters

May 27, 2017

Switch Hitters (Time) Partner WOD 300 – Double Unders *Switch every 25 DU 200 – Cal Row *Switch every 20 Cal 300 – Abmat SU *Switch every 10 SU

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Swangin' & Bangin'

May 26, 2017

Warm-up 1000m Row (Time) Max Effort 1000m Row Metcon Swangin' & Bangin' (AMRAP - Reps) 3 rounds for total reps:: 1' T2b 1' American Kettlebell Swings (2pd/1.5pd) 1' Pull Ups 1' Russian Kettlebell Swings (2pd/1.5pd) 1' Rest

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RUNGE

May 25, 2017

Runge Weightlifting Deadlifts:: Unbroken Touch & Go (10-10-10-10-10) Pick your poison for each set---each set must be UB and Touch and Go for each rep.....no regripping at the bottom. You can change weights in between sets but you can only go up in weight after the first set. GO HEAVY AND CHALLENGE YOURSELF --- AND RECORD WEIGHTS FOR EACH SET IN THE COMMENTS SECTION...Post last load as final score you can rest at top, but remember you are wasting energy and grip strength if you rest too long at the top Metcon RUNGE (Time) 1 Mile Run/Lunge Switch Off* *At the call of 3, 2, 1...GO, you will start running and cover as much ground as you can in 30 seconds. At the 30 second mark your coach will yell "Switch" and then you will stop running and start lunging for 30 seconds. Cover as much distance as you can with lunges until the coach yells "Switch" again after 30 seconds. This will continue until a total of 1600m is completed. The wod will be completed in the box parking lot so you will run & lunge to the dumpster (50m) and back to the garage (50m) which there and back is a total of 100m...you are finished after you run/lunge there and back 16 times for a total of 1600m.

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Going Down

May 24, 2017

Warm-up 50/50 50 GHD SU 50 GHD BE Metcon Going Down (Time) 50 OHS (115/75) 40 Burpees Over Bar 30 Power Snatch 20 Weighted Pistols (35#kb/26#KB)(alt legs each rep) 10 Strict HSPU

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Dana's 23

May 23, 2017

Weightlifting Bench Press (1-1-1-1-1) Metcon Dana's 23 (AMRAP - Rounds and Reps) 20' AMRAP: 23 Cal Row 5 Hang Power Cleans (165/115) 24 Double Unders (NO SINGLES TODAY...YAYYYY)

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Mainsite Wod: Friday 170505

May 22, 2017

Warm-up GHD OBLIQUE TWISTS WITH KB Metcon Mainsite Wod: Friday 170505 50-40-30-20-10 reps for time of: Wall Balls (20/14) Box Jumps (24"/20")

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Max Min

May 19, 2017

Warm-up 50/50 50 GHD SU 50 GHD BE Metcon Max Min 3 Rounds for Reps: One minute of Wall Balls (30/20) Rest 30 seconds One minute of V-Ups Rest 30 seconds One minute of Russian Kettlebell Swings (2pd/1.5pd) Rest 30 seconds

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R&R

May 18, 2017

Weightlifting Drop Snatch (3-3-3-3-3) Metcon R&R (Time) 400m Row 400m Run 800m Row 800m Run 1600m Row 1600m Run

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Dip It Low

May 17, 2017

Warm-up 30 strict T2B Metcon Dip It Low (Time) 21-15-9 of: Deadlifts 225/155# Deficit HSPUs (45# plates for men/35# plate for women)

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EMOM SPICE

May 16, 2017

Warm-up 1000m Row (Time) Max Effort 1000m Row Metcon EMOM SPICE (AMRAP - Reps) Alternating EMOM for 20' MINUTES 0:00-10:00 -ODD MINUTES: AMRAP Hang Power Cleans 95/65 -EVEN MINUTES: Pull Ups x 8/5 (men/women) MINUTES 10:00-20:00 -ODD MINUTES: AMRAP Back Squats 95/65 -EVEN MINUTES: 6 Burpee Box Jumps (24"/20") **score is power clean reps and back squat reps; it is RX if you used the right weights and didn't scale or miss any pull ups or burpee box jumps.

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Mainsite Monday SUNDAY 151206

May 15, 2017

Weightlifting Overhead Squat (3-3-3-3-3) Metcon Mainsite Monday 'SUNDAY 151206' (AMRAP - Reps) Tabata push press (75/55) Tabata abmat sit-ups Tabata sumo deadlift high pull (75/55) Tabata CFPU (hand release at the bottom) The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Post total reps from all 32 intervals

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A Clean Jump

May 10, 2017

Weightlifting Power Clean Lift Off (2-2-2-2-2-2) Start at 65% of 1RM power clean. Go up by feel. Metcon A Clean Jump Every minute & a half for 10 rounds complete:: 3 Power Cleans (155/105) 3 Box Jumps (30"/24") 3 Power Cleans (155/105) 3 Box Jumps (30"/24") **Score is total rounds that you completed all of the work required in that 1:30 time frame. Rx is only if you do the prescribed weight & height and if you completed all the reps in all 10 rounds.

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Unbroken Fun

May 9, 2017

Warm-up 50 GHD SU 50 GHD BE WEIGHTED:: 25# Plate Unbroken Fun (Time) 4 Rounds for Time:: 10 Unbroken Pull-Ups* 15 Unbroken Kettlebell Swings (1.5pood/1pood) 10 Unbroken T2B* Rest 2' between each round

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Mainsite Wod: Saturday 080531

May 8, 2017

Weightlifting Thruster (12' to find 1rm) From rig Metcon Mainsite Wod: Saturday 080531 (Time) For time: 10 Thrusters, 135/95 50 Double-unders 8 Thrusters, 135/95 40 Double-unders 6 Thrusters, 135/95 30 Double-unders 4 Thrusters, 135/95 20 Double-unders 2. Thrusters, 135/95 10 Double-unders 3 to 1 singles

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Paul Piana Party

May 5, 2017

Paul Piana Party (AMRAP - Reps) Fight Gone Bad Style...3 rounds for total reps; one minute at each station; one minute rest between rounds:: Push Press (95/65) Abmat Sit Ups Pistols Sumo Deadlift High Pulls (95/65) Jumping Lunges We will miss you, Paul!!! Keep in touch and take care of that tooth!! :)))

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Coach Kim's Bday Burn

May 4, 2017

Coach Kim's Bday Burn (Time) Run 800 meters with a 25/15# plate Then, 14 rounds of: 8 Burpees To Plate 10 Ground to Overhead with Plate 20 Double Unders (3 to 1 singles) Then, Run 800 meters with a 25/15# plate

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SHAM

May 3, 2017

Weightlifting Back Squat (3-3-3-3-3) Metcon Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m Sprint In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007

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EMOM BOMB

May 2, 2017

Metcon EMOM BOMB (Calories) 10' EMOM Even: Row for calories Odd: 15x Kettlebell Swings(1.5/1 pood) ...Then Immediately Into... 10' EMOM Even: Row for calories Odd: 10x Box Jumps(24/20") ***SCORE IS TOTAL CALORIES ROWED FOR ENTIRE WOD

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AGOQ Workout 3

May 1, 2017

Weightlifting Bulgarian Split Squats (5-5-5-5-5) Metcon Super Strict (Time) FOR TIME: 1-2-3-4-5-6-7-8-9-10 FRONT SQUATS (165/115)(from the floor) 10-9-8-7-6-5-4-3-2-1 STRICT HSPU**

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Super Strict

April 28, 2017

Weightlifting Bulgarian Split Squats (5-5-5-5-5) Metcon Super Strict (Time) FOR TIME: 1-2-3-4-5-6-7-8-9-10 FRONT SQUATS (165/115)(from the floor) 10-9-8-7-6-5-4-3-2-1 STRICT HSPU**

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Gimme A Break

April 27, 2017

2x200m Run, 15 sec rest after each 4x400m Run, 30 sec rest after each 2x200m Run, 45 sec rest after each 4x400m Run, 1 minute rest after each *Score is total time minus 7 minutes of rest.

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Tabata Something Else

April 26, 2017

Warm-up 30 strict T2B Strict toes to bar (no swing, no kip) with 3 sec negative Metcon Tabata Something Else (AMRAP - Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.

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Randy

April 25, 2017

Weightlifting Power Snatch (1-1-1-1-1) Metcon Randy (Time) For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

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Two Timing Girls

April 24, 2017

Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups *3 to 1 singles **REST 3 MINUTES BEFORE STARTING KAREN Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

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Triple 2

April 21, 2017

Metcon Triple 2 (Time) 2000m Row 200 DU (400 SU) 2 Mile Run

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Pain in the Tabata

April 20, 2017

8 rounds of each movement where one round is 20 sec WORK & 10 sec ACTIVE REST; Score is total reps combined for all movements. 20 sec WORK: Deadlifts (135/95) 10 sec ACTIVE REST: Hold bar at the top of the deadlift 20 sec WORK: T2B 10 sec ACTIVE REST: Hanging L-Sit 20 sec WORK: Ball Slams (20/15) 10 sec ACTIVE REST: Hold Slam Ball in locked out position OH 20 sec WORK: 50m Sprints* (to dumpster is 1 rep and from dumpster to garage door is 1 rep) 10 sec ACTIVE REST: Bottom of Squat

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All Worked Up

April 19, 2017

All Worked Up (AMRAP - Rounds and Reps) 1 min ME Strict Pull Ups -then- 4 minute AMRAP of: 7 Hang Power Snatches (135/95) 14 HSPU 28 Double-Unders (3 to 1 su) -then- 1 min ME Pull Ups -then- 4 minute AMRAP of: 7 Hang Power Snatches (135/95) 14 HSPU 28 Double-Unders (3 to 1 su) -then- 1 min ME C2B Pull Ups *Please list total rounds and reps of AMRAP as score and total Pull Ups separately in the notes section.

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Pace Rivals

April 18, 2017

Warm-up 100 Banded Heavy Russians Metcon Pace Rivals (4 Rounds for reps) 4 rounds for splits: 15 ring dips 30 GHD sit-ups Run 400 meters Rest 1' after each round Post split times in wodify

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Mainsite Wod: Tuesday 170328

April 17, 2017

Weightlifting Push Jerk (1-1-1-1-1) Metcon Mainite Wod: Tuesday 170328 (Time) For time: 50 Medicine-Ball Cleans (20/14) 25 Push Jerks (155/105) 50 Medicine-Ball Cleans (20/14)

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Partner Pain

April 15, 2017

Metcon Partner Pain (AMRAP - Reps) 3 Rounds For Total Reps Combined as a Team:::::::: MINUTE 1:: Partner 1 completes as many ball slams as possible (20/15) MINUTE 2:: Switch MINUTE 3:: Partner 1 completes as many Single Unders as possible MINUTE 4:: Switch MINUTE 5:: Partner 1 completes as many HSPU as possible MINUTE 6:: Switch MINUTE 7:: Partner 1 Row for Max Calories (SPM 30+....GO ALL OUT AND NO SAND BAGGING IT OR YOU AND UR PARTNER WILL HAVE TO DO BURPEES DURING UR ROW REST TIME AS A PENALTY AND STOP AT 50sec TO ALLOW TIME TO SWITCH WITH UR PARTNER....one calorie is one rep) MINUTE 8:: Switch

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Good Friday With Good Friends

April 14, 2017

Good Friday With Good Friends (AMRAP - Reps) 3 man team.... 20' Amrap: Person 1: 250m Row (pace maker) Person 2: Pull Ups Person 3: Renegade Rows (35/20) **on the call of 3, 2, 1...Go, Person 1 will begin rowing 250m while Person 2 is completing as many reps as possible of pull ups and Person 3 is completing as many reps as possible of renegade rows. When person 1 completes 250m on the rower then the team will rotate. This will continue until the 20' is up and your score is the total number of pull ups and renegade rows combined for your team

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Jelly Legs

April 13, 2017

Weightlifting Bench Press (5-3-3-1-1) Metcon Jelly Legs (Time) 4 Rounds For Time:: 100m Walking Lunges (to dumpster and back) 200m Run (to dumpster and back twice)

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Fun Five

April 12, 2017

Metcon Fun Five (Time) Five rounds for time of: 40 Double Unders (2 to 1 singles) 30 Kettlebell Swings (1.5/1pood) 20 Box Jumps (24/20) 100m Run 30' time cap Post Wod Work 50/50 50 GHD SU 50 GHD BE With 25# plate

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Mike T.'s Knock Out

April 11, 2017

HAPPY BIRTHDAY MIKE T.!! Mike T.'s Knock Out (AMRAP - Reps) Fight Gone Bad Style: 3 rounds for total reps; 1 minute of each movement with 1 minute rest after each round. Deadlifts (115/75) T2B Wall Ball (30/20) Hang Power Cleans (115/75) Med Ball Push Ups

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Mainsite Wod: Monday 170403

April 10, 2017

Mainsite Wod: Monday 170403 6-9-12-9-6 reps for time of: Burpees over the bar Front Squats (185/135) Chest-to-bar pull-ups

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2015 Team Series Event 4: Thruster & C2B

April 8, 2017

Complete as many reps as possible in 15 minutes of: Male 1 and Female 1 each perform: 5 thrusters 5 C2B Pull-Ups (scaled: chin over bar) Then, Male 2 and Female 2 each perform: 10 thrusters 10 C2B Pull-Ups Then, Male 1 and Female 1 each perform: 15 thrusters 15 C2B Pull-Ups Then, Male 2 and Female 2 each perform: 20 thrusters 20 C2B Pull-Ups Etc., following the same pattern RX Standard M - 95-lb. thrusters F - 65-lb. thrusters Scaled Standard M - 65-lb. thrusters F - 35-lb. thrusters

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Sweaty or Not

April 7, 2017

Weightlifting Back Squat (12' to find a heavy single for the day) Metcon Sweaty or Not (AMRAP - Reps) AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Abmat Sit-ups 100 Double-unders Max Cal Row in time remaining after the two rounds are complete REST 5:00 AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Abmat Sit-ups 100 Double-unders Max Cal Row in time remaining after the two rounds are complete

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Fast Like Phillips

April 6, 2017

Warm-up 50 GHD SU 50 GHD BE Metcon Fast Like Phillips (Time) Buy-in: 800m Run with Plate (25/15) 5 Rounds: 10 Burpee to Plate 10 OHS with Plate Buy-out: 800m Run with Plate (25/15)

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Fast and Free

April 5, 2017

Weightlifting Strict Press 5x3 Strict Press:: No Dip or knee bend at all!! Super Set with 5x5 Strict Pull Ups (no kipping at all) Metcon EMOM for 15:00 Min 1: 15 Ball Slams (20/15#) Min 2: 15 KB Swings (53/35#) Min 3: 15 Box Jumps (24/20") Min 4: 15 Push Press (95/65#) Min 5: 15 Calorie Row

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Tomata, Tamata, TABATA!!

April 4, 2017

Warm-up 500m Row (Time) Metcon Tomata, Tamata, TABATA!! 8 intervals of 20 sec of work, 10 sec rest for each movement. Double-Unders (NO SINGLES) Hanging L-Sit Hold (accumulated time) (1 second=1 rep) Pistols (alternate legs) Dumbbell Snatches (alternate arms each rep) (35/25) SCORE IS TOTAL REPS FOR ENTIRE WOD.

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Mainsite Wod: Sunday 17402

April 3, 2017

Weightlifting 1 Hang Straight Arm Pull + 1 Hang High Pull + 1 Hang Clean 4 sets of this complex Metcon Mainsite Wod: Sunday 170402 Complete as many rounds as possible in 10 minutes of: 10 handstand push-ups 15 Front Rack Walking Lunges (95/65)

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Partner Swap

April 1, 2017

Partner Swap (Time) Partner WOD... You and your partner must complete a total of 250 wall balls (20/14) as a team. Partner 1: wall balls Partner 2: 500m Row When Partner 2 finishes 500m, they switch with their partner and continue with the wall ball reps. Workout is complete when the team completes 250 wall balls.

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1derful

March 31, 2017

Weightlifting Bench Press (3-3-3-3-3) Metcon 1derful (AMRAP - Reps) 3 rounds for total reps: One minute of back squats (135/95) 1' REST One minute of T2B 1' REST One minute of pistols (alternate legs each rep) 1' REST

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ENDURANCE DUO

March 30, 2017

Warm-up 50 GHD SU 50 GHD BE Metcon Endurance Duo (Distance) 2 man team: Partner 1: 1 mile run Partner 2: Row max distance while partner is running. Then switch when partner comes back in. Score is total meters rowed as a team...if you are a 5' mile runner, then try to run this mile at like 75% effort so it gives your buddy some time to rack up some meters and then you aren't gassed out when you get back in to row.

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Mainsite WOD - Wednesday 150311

March 29, 2017

Mainsite WOD - March 11, 2015 - Wednesday 150311 With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Post heaviest load for the snatch, clean and deadlift in Wodify. **If you hit any new PRs, make sure to log them under your weightlifting performance log in Wodify as well as inputting them here in the wod results!!

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Kelly

March 28, 2017

Weightlifting Bulgarian Split Squats (5-5-5-5-5) Bulgarian split squats...try to increase weight each set...5 per leg each set 5-5-5-5-5. Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14# HAPPY BIRTHDAY, KELLY!!!

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Niall and Kirsty's Farewell Wod

March 27, 2017

Warm-up 30 strict T2B Strict toes to bar (no swing, no kip) with 3 sec negative Metcon Niall and Kirsty's Farewell Wod 18' Amrap of: 15 Hang Power Cleans (115/85) 12 C2B Pull Ups 9 Box Jumps (24" for everyone)

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CrossFit Games Open 17.5

March 24, 2017

CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap

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Mainsite Wod: Monday 101129

March 23, 2017

Mainsite Wod: Monday 101129 (Time) Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters score is total time minus 6' of rest

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Diane

March 22, 2017

Warm-up 50/50 50 GHD SU 50 GHD BE Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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Half Baked

March 21, 2017

Weightlifting Back Squat (12' to find heavy single for the day) Metcon Half Baked (AMRAP - Reps) 6 Rounds for reps of…. 1 minute of Rowing (Calories) 1 minute of Burpees 1 minute of Back Squats (135/95) 1 minute of Rest

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Mainsite Monday: Thursday 160310

March 20, 2017

Mainsite Monday: Thursday 160310 (10MAR16) For time: 1 round of: 100 double-unders (4 to 1 singles) 50 squats 25 push press (95/65) Then, 2 rounds of: 60 double-unders 30 squats 15 push press (95/65) Then, 3 rounds of: 40 double-unders 20 squats 10 push press (95/65)

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Speed Demon 2

March 18, 2017

In teams of 2: *Buy-In: 20 Burpee Box Jumps(24/20")(Alt. Partners each rep) THEN... 12 Rounds: (Alt. Each Round...so one person does a round at a time) 20 Kettlebell Swings(1.5/1 pood) 20 T2B THEN... Cash-Out: 20 Burpee Box Jumps(24/20")

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CrosFit Games Open 16.4 and 17.4

March 17, 2017

CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-ups

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EMOM BOMB

March 16, 2017

Every minute on the minute for 30 minutes…. Minute 1: 20 Med Ball Sit Ups (20/14) Minute 2: 20 Push Ups Minute 3: 15 Hang Power Cleans (95/65) Minute 4: 15 Push Press (95/65) Minute 5: Rest **Score is total reps completed in the wod.

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Run Pyramid

March 16, 2017

Complete 1 round of the following and post split times for each run:: 200m Run (rest 1 minute) 400m Run (rest 2 minutes) 800m Run (rest 3 minutes) 400m Run (rest 2 minutes) 200m Run **Total distance for today's wod is 2000m.

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7' in Heaven & 2000m in Hell

March 14, 2017

7' in Heaven & 2000M in Hell (AMRAP - Rounds and Reps) 7' AMRAP: 10 American Kettlebell Swings (1.5pood/1pood) 30 Double Unders (3 to 1 singles) THEN REST 1:00 AND THEN START THE 2000M IN HELL 2k Row (Time) Max Effort 2k Row

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WCCF PALEO CHALLENGE BENCHMARK WOD

March 13, 2017

WCCF PALEO CHALLENGE BENCHMARK (AMRAP - Reps) Tabata style of the following movements:: Air Squats Wall Balls (20/14) Ball Slams (20/15) Pull Ups Score is total reps completed....if you are doing this wod for the paleo challenge, make sure to post your wod score on your food logs for Coach Mel to keep track of for the challenge

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CrossFit Games Open 17.3

March 10, 2017

CrossFit Games Open 17.3 (AMRAP - Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# / 135#) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225# / 155#) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245# / 175#) Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265# / 185#) *If all reps are completed, time cap extends by 4 minutes. CrossFit Games Open 17.3 Scaled (AMRAP - Reps) Prior to 8:00, complete: 3 rounds of: 6 jumping chin-over-bar pull-ups 6 squat snatches (45# / 35#) Then, 3 rounds of: 7 jumping chin-over-bar pull-ups 5 squat snatches (75# / 55#) *Prior to 12:00, complete 3 rounds of: 8 jumping chin-over-bar pull-ups 4 squat snatches (95# /65#) *Prior to 16:00, complete 3 rounds of: 9 jumping chin-over-bar pull-ups 3 squat snatches (115# / 75#) *Prior to 20:00, complete 3 rounds of: 10 jumping chin-over-bar pull-ups 2 squat snatches (135# / 95#) Prior to 24:00, complete 3 rounds of: 11 jumping chin-over-bar pull-ups 1 squat snatch (155# / 105#) *If all reps are completed, time cap extends by 4 minutes. * Power snatches with overhead squats permitted

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Mainsite Wod: Thursday 170309

March 9, 2017

Weightlifting Bench Press (5-5-5-5-5) Metcon Mainsite Wod: Thursday 170309 3 rounds for time of: Run 800 meters Rest 2 minutes **record splits in wodify

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MILE SWINGS

March 8, 2017

Warm-up EVIL WHEELS or BB ROLLOUTS 30 Evil Wheels or BB Rollouts Metcon MILE SWINGS (Time) 75 kettlebell swings (2 POOD/1.5 POOD) Run 1 mile 75 kettlebell swings (2 POOD/1.5 POOD)

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Push Pressed

March 7, 2017

Weightlifting Push Press (12' to find 1rm ) Metcon Push Pressed (Time) 18 T2B 18 Burpees Over Bar 18 Push Press 15 T2B 15 Burpees Over Bar 15 Push Press 12 T2B 12 Burpees Over Bar 12 Push Press 9 T2B 9 Burpees Over Bar 9 Push Press 6 T2B 6 Burpees Over Bar 6 Push Press **PUSH PRESS WEIGHT IS 70% OF 1RM FROM TODAY **30' Time Cap

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Mainsite Wod: Sunday 170202

March 6, 2017

Warm-up GHD OBLIQUE TWISTS WITH KB 4X25 GHD OBLIQUE TWISTS WITH KB (53/35) Metcon Mainsite Wod: Sunday 170212 (Time) 500 double-unders for time. Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

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Partner Angie with Rowing

March 4, 2017

Partner Angie with Rowing (Time) 100 Pull Ups 100 Push Ups 100 Situps 100 Squats AND 3000m Row Only one person may be working at a time, and the reps/row may be divided however the team decides.

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CrossFit Games Open 17.2

March 3, 2017

CrossFit Games Open 17.2 (AMRAP - Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds CrossFit Games Open 17.2 Scaled (AMRAP - Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 hanging knee-raises 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 chin-over-bar pull-ups 8 power cleans M: 35-lb. dumbbells F: 20-lb. dumbbells * alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

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Mainsite Wod: Wednesday 170301

March 2, 2017

5 rounds of: 5 minutes of rowing 5 minutes of rest Post distance rowed for each interval

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IsaGrace

March 1, 2017

3 Rounds for Time of: 10 Clean & Jerks (135/95) 10 Snatches (135/95)

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Karens Hard Lemonade

February 28, 2017

Warm-up 50/50 50 GHD SU 50 GHD BE Metcon Karen's Hard Lemonade (Time) "Karen's Hard Lemonade" 10 Wallballs 20/14# 10 GHD Situps 20 Wallballs 20/14# 10 GHD Situps 30 Wallballs 20/14# 10 GHD Situps 40 Wallballs 20/14# 10 GHD Situps 50 Wallballs 20/14# 10 GHD situps *Perform 3 burpee box jumps (24/20) every time a set is broken.

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Mainsite Wod: Wednesday 170222

February 27, 2017

Weightlifting Bench Press (12' to find a 1rm) Metcon Mainsite Wod: Wednesday 170222 (AMRAP - Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 10 handstand push-ups to 6-in. deficit 20-calorie row 30 single-legged squats, alternating

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Duo Duel

February 25, 2017

In teams of two:: 4 Rounds for reps of the following: One person will do 100 double unders (or 200 singles) and the other will do max reps of the designated exercise until their partner completes the double unders-once complete, switch roles. After both people have completed the double unders and the exercise, you move to the next movement. In total there are 4 rounds and you will keep a running tally of the reps completed. Each person will do a total of 400 double unders or 800 singles and do max reps of all 4 exercises. Final score is total reps completed for each person....do not combine reps. Keep your own score separate from your partner....the partner with the least amount of reps will have to do the penalty determined by the Coach. 4 Rounds For Time: Round 1: 100 Double Unders / Overhead Squat (75/55) Round 2: 100 Double Unders / Push Press (75/55) Round 3: 100 Double Unders / Sumo Deadlift High Pull (75/55) Round 4: 100 Double Unders / Front Squat (75/55) *200 Single Unders if you are unable to do Double Unders

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CrossFit Games Open 17.1

February 24, 2017

CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes CrossFit Games Open 17.1 Scaled (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 35-lb. dumbbell / 20-in. box (step-ups OK) F: 20-lb. dumbbell / 20-in. box (step-ups OK) Time cap: 20 minutes

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Buddy Burner

February 23, 2017

Partner Wod For Time: 400m Relay: Partner 1 runs 100m while partner 2 rest. When they come back they rest while partner 2 runs 100m. Continue until each partner has completed 400m. then... 100 Syncronized Med Ball Sit Ups (20#/14#) then..... 400m Relay (same as above) then... 100 KBS (1.5/1pood) Only 1 person working at a time...split up reps any way you want...150 reps total, not each then... 400m Relay then... 100 Burpees (Only 1 person working at a time...split up reps any way you want...100 reps total, not each)

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Tabata Barbell

February 22, 2017

Tabata Barbell (AMRAP - Reps) Tabata Barbell Tabata deadlift, 185/130 Tabata hang power clean, 135/95 Tabata front squat, 85/55 Tabata push press, 65/45 The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises

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Nicole

February 21, 2017

Weightlifting Bench Press (3-3-3-3-3) Metcon Nicole (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups

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Fight Gone Bad

February 20, 2017

Warm-up 30 strict T2B Strict toes to bar (no swing, no kip) with 3 sec negative Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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Partner Jack

February 18, 2017

Metcon PARTNER JACK (AMRAP - Rounds and Reps) WITH A PARTNER....ALTERNATE ROUNDS....ONE PERSON WORKING AT A TIME:: 20-Minute AMRAP of: 10 Push Press, 115/75 10 Kettlebell Swings, 53/35 10 Box Jumps, 24"

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Fran Friday

February 17, 2017

Weightlifting Thruster (12' to find heavy single for the day) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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Two Timing Annie

February 16, 2017

Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups *2 to 1 singles **Rest 5' then do Annie again and try to beat your first time Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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Ballin' Box

February 15, 2017

Weightlifting Tempo Back Squats (3-3-3-3-3) At tempo 1010x1 for rep 1 Afap for rep 2. Start at 65-70% and try to go up in weight each set TEMPO:: on coaches count go 10 sec down; 10 sec hold at bottom; as fast as possible up; 1 sec rest at the top; then do rep 2 AFAP.....rerack & add weight 30 sec rest between sets Post heaviest load completed!! Metcon Ballin' Box (Time) "Ballin' Box" 10 Rounds for TIme: 15 Wall Balls (30/20) 7 Box Jumps (40"/30")

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Splitting Up on Valentines

February 14, 2017

Weightlifting Hang Power Snatch (10' to find heavy single for the day) I Metcon Splitting Up (4 Rounds for time) Splitting Up: 4 Rounds for Splits. 20 T2B 15 Hang Power Snatch (115/85) 10 Barbell Facing Burpees *Rest 2' between rounds and record each split time!

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Runnin The Streets

February 13, 2017

Runnin' The Streets 8 Rounds For Time: 200m Run with Kettlebell (1.5/1pood) 20 KBS (1.5/1pood) Post Wod Work 50 GHD SU 50 GHD BE

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4 Loko

February 11, 2017

4 LOKO (AMRAP - Rounds and Reps) 20' AMRAP In teams of four: While two people are running 400m, the other two people perform AMRAP: 15 GOBLET SQUATS (53#/35#.) 15 GHD SIT UPS (if you are new to ghdsu or have not done them in a long time, then only go to parallel instead of doing the full range of motion or sub them for abmat sit ups) Only one person can be working at a time. Switch as needed. Switch stations (running/amrap) as soon as BOTH runners return from run. Score is total amount of rounds and reps for the team. **PENALTY:: If your team did not get the highest score for the wod, then you and your teammates must perform 40 Burpees EACH at the end of the wod :))) GOOD LUCK EVERYONE!!!

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Ghost

February 10, 2017

Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest

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Push Pop

February 9, 2017

Warm-up Max Effort 1-Mile Run for Time Metcon Push Pop (Time) AFAP:: 30 Push Press (95/65) 30 T2B 30 HSPU 30 T2b 30 Push Press (95/65)

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Swingers

February 8, 2017

5 min AMRAP of: 15 Russian KBS (2/1.5 pood) 100m Sprint REST 2' 5 min AMRAP of: 15 American KBS (2/1.5pd) 100m Sprint **Score is total rounds and reps from both amraps

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Mainsite Wod Friday 170127

February 7, 2017

Metcon Mainsite Wod Friday 170127 4 rounds for time of: 20 Power Snatches (95/65) 50 double-unders (100 Singles) Post Wod Work 50 GHD SU 50 GHD BE

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Paleo Challenge Benchmark Wod

February 6, 2017

WCCF PALEO CHALLENGE BENCHMARK (AMRAP - Reps) Tabata style of the following movements:: Air Squats Wall Balls (20/14) Ball Slams (20/15) Pull Ups Score is total reps completed....if you are doing this wod for the paleo challenge, make sure to post your score on your food logs for Coach Mel to keep track of for the challenge

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Clean & Jerk & Run

February 3, 2017

Metcon Clean & Jerk & Run (Time) 5 Rounds of: 6 Clean & Jerks (185/115) 40 DU (80 Single Unders) THEN STRAIGHT INTO... 5 x 400m Run – Rest exactly 30 sec after each run *Score is total time

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Speed Demon

February 2, 2017

Warm-up 50/50 50 GHD SU 50 GHD BE Use weight 35/25# plate Metcon Speed Demon (Time) In teams of 2: *Buy-In: 20 Burpee Box Jumps(24/20")(Alt. Partners each rep) THEN... 12 Rounds: (Alt. Each Round...so one person does a round at a time) 20 Kettlebell Swings(2/1.5 pood) 10 Floor Press(135/95lb) THEN... Cash-Out: 20 Burpee Box Jumps(24/20")

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Buddy Beat Down

February 1, 2017

Buddy Beat Down (Time) In partners: 60 cal row split however Then.... While one partner does Renegade Rows the other partner holds a bar(95/65) over head Each partner must complete 40 Renegade Rows (80 total for the team) (dumbbells:35/20) (renegade row=push up/right arm pull to chest/left arm pull to chest) Can only work while partner has bar over head...if bar drops then you must stop doing renegade rows....switch after 40 reps are completed by the first partner who starts the rows. Then... 30 T2B each while partner holds a plank...can only work while Partner is in plank...switch after one partner completes 30 T2B reps. Then.... 30 Med Ball Squat Clean and Push Jerks (20/14) Each while partner does wall sit. (wall sit: thighs MUST be parallel with the ground and entire back must be on the wall throughout entire hold) Can only work while partner is doing the wall sit. Switch after partner one completes all 30 med ball squat clean and push jerks. Then.... End with 150 DU or SU split however!! One partner at a time but every time you break you have to switch partners.

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Strict Gun Policy

January 31, 2017

Warm-up 400m Run (Time) Max Effort 400m Run Weightlifting Shoulder Press (10' to find 1rm Strict Press..NO KNEE BEND!!) Metcon STRICT GUN POLICY (AMRAP - Rounds and Reps) As many reps as possible in 12 minutes of: 6 Strict HSPU 7 Strict Pull-ups 8 Pistols

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Mainsite Monday 151026

January 30, 2017

Weightlifting Back Squat (3-3-3-3-3) Metcon Mainsite Monday 151026 - October 26, 2015 - (AMRAP - Reps) In front of a clock set for 12 minutes: 1 minute of box jumps (30"/24") 1 minute of sumo deadlift high pulls (115/75) 2 minutes of box jumps (30"/24") 2 minutes of sumo deadlift high pulls (115/75) 3 minutes of box jumps (30"/24") 3 minutes of sumo deadlift high pulls (30"/24")

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Wait a Minute

January 27, 2017

--6 Rounds for Reps of-- 1:00 Max Hang Cleans(135/95lb) 1:00 Max GHD Sit Ups 1:00 Max DU 1:00 REST

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Emom Bomb

January 26, 2017

Warm-up Max Effort 800m Run Metcon EMOM BOMB (Calories) 10' EMOM Even: Row for calories Odd: 15x Kettlebell Swings(1.5/1 pood) ...Then Immediately Into... 10' EMOM Even: Row for calories Odd: 10x Box Jumps(24/20") ***SCORE IS TOTAL CALORIES ROWED FOR ENTIRE WOD

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Air Force Wod

January 25, 2017

Air Force Wod (Time) For time: 20 Thrusters 20 SDHP 20 Push Jerks 20 OHS 20 Front Squats (95/65) **Emom stop and complete 4 burpees then continue wod.

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Push Up Bra

January 24, 2017

Weightlifting Push Press (12' to find arm Push Press) Metcon Push Up Bra (Time) 4 C2B Pull Ups 4 Strict HSPU 10 T2B 100m Run 6 C2B Pull Ups 6 Strict HSPU 100m Run 10 T2B 100m Run 8 C2B Pull Ups 8 Strict HSPU 10 T2B 100m Run 10 C2B Pull Ups 10 T2B 100m Run

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Mainsite Wod Tuesday 170123

January 23, 2017

Warm-up 50 GHD SU 50 GHD BE Metcon Mainsite Wod Tuesday 170123 3 rounds for time of: Row 50 calories 150 double-unders* 50 walking lunges *250 singles

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Deadlift Benchmark

January 20, 2017

Weightlifting Deadlift (12' to find 1rm Deadlift) Metcon Deadlift Benchmark Establish your 1-rep-max deadlift (warm-up) Then, with a barbell loaded to 50 percent of your max deadlift: 15 cleans for time 12 cleans for time 9 cleans for time Rest as needed between each set. Post your max deadlift load and times for each set of cleans to comments. Post each time in wodify and each load in the notes section of wodify.

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Heavy Running

January 19, 2017

Weightlifting Front Squat (12' to find a 1rm) Metcon Heavy Running (Time) 15 Thrusters (115/80) 400m Run 15 Wall Ball (30/20) 200m Run 15 Wall Ball (30/20) 400m Run 15 Thrusters (115/80)

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Lower Level

January 18, 2017

Weightlifting Snatch Balance (3-3-3-3-3) Metcon Lower Level 6 Rounds for Time of: 10 Med Ball Hanging Knee Raises (20/14) 15 Box Jumps (24"/20") 20 Unbroken DU (40 UB Singles)

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3 in 1

January 17, 2017

For time: 5 Rounds of Cindy* directly into: 3 Rounds of DT** Directly into: 1,000m Row *1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats **1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105)

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Mainsite Wod Thursday 161205

January 16, 2017

Mainsite WOD Thursday 161205 (Time) 5 rounds for time of: 12 left-arm kettlebell snatches, 1.5/1 pood 12 right-arm kettlebell snatches, 1.5/1 pood 15-ft. rope climbs, 3 ascents 250-m row Rest 3 minutes

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Get After It!

January 13, 2017

3 Rounds For Time: 100m Run 21 Kettlebell Swings (1.5/1pood) 100m Run 15 T2B 100m Run 12 Pistols

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Gas Chamber

January 12, 2017

Gas Chamber (Time) 3 Rounds of:: 400m SPRINT *rest 2 minutes* 30/25 CALORIE AIRDYNE *rest 2 minutes* 20/15 CALORIE ROW *rest 2 minutes*

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Lotz O' AMRAPS

January 11, 2017

Warm-up 50 GHD SU 50 GHD BE Metcon Lotz O' AMRAPS (AMRAP - Reps) AMRAP 5: Power Snatch (115/80#) AMRAP 4: Row for Calories AMRAP 3: OHS (115/80#) AMRAP 2: Double-unders

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Double 7's

January 10, 2017

Double 7's (Part 1) 7 min Amrap 7 Power Cleans (185/125) 7 Strict HSPU Rest 3' before starting Part 2 Double 7's (Part 2) 7 min Amrap 7 Shoulder to Overhead (185/125) 7 Ring Dips

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Tabata Something Else

January 9, 2017

Weightlifting Back Squat + Half Back Squat 5 x 5 of ( 1 + 1/2 back squats from the bottom *) Metcon Tabata Something Else (AMRAP - Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.

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Gumby

January 6, 2017

Warm-up 50 GHD SU 50 GHD BE Metcon GUMBY 30 Renegade Rows (35#/20# dumbbells) 40 Med Ball Sit Ups (20/14) 50 Kettlebell Swings (1.5pood/1pood) 40 Med Ball Sit Ups (20/14) 30 Pull Ups

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Hanging and Banging

January 5, 2017

Hanging and Banging Part 1 (Time) 3 Rounds 15 Hang Power Cleans (135/95) 15 Burpees * 6min Time Cap * **REST 3' THEN START PART 2** Hanging and Banging Part 2 (Time) 3 Rounds 15 Hang Squat Cleans (135/95) 15 Burpees * 6min Time Cap *

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WCCF BASELINE

January 4, 2017

WCCF Benchmark 12 min AMRAP: 15 air squats 15 wall balls (20/14) 15 slam balls (20/15) 15 pull ups

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Von Roman Maxwell

January 3, 2017

"Von Roman Maxwell" 4 Rounds for Time: 250m Row 30 DU 20 Floor Press (95/65)

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Mainsite Wod Monday 161017

January 2, 2017

Mainsite Wod Monday 161017 3 rounds for time of: 10 strict knees-to-elbows 10 Power Snatches (155/105) 10 strict knees-to-elbows 10 burpees

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Deadly and Strict

December 30, 2016

3-6-9-12-15-12-9-6-3 Deadlifts (250/175) Strict HSPU *20 min Time Cap* Cash Out (not for time) 3 rounds of: 20cal SPRINT on airdyne rest 3' between each round

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Toe Step

December 29, 2016

Weightlifting Front Squat (12' to find a 1rm) Metcon Toe Step For Time: 27-21-15-9 Weighted Lunge Steps *(155/105) Toes to Bar * Each step counts as 1 Rep, Weight can be held in Front or Back rack position. *

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Fight Gone Bad

December 28, 2016

Fight Gone Bad Warm-up Max Effort 800m Run Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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Mainsite Wod Tuesday 161220

December 27, 2016

Warm-up 50 GHD SU 50 GHD BE Metcon Mainsite Wod Tuesday 161220 For time: 10 Thrusters (135/95) 50 double-unders 8 Thrusters 40 double-unders 6 Thrusters 30 double-unders 4 Thrusters 20 double-unders 2 Thrusters 10 double-unders **3 to 1 singles

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Oly/Powerlifting EMOM

December 23, 2016

OLY/POWERLIFTING EMOM (Weight) With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Score is total weight for all 3 lifts. Post heaviest load for the snatch, clean and deadlift to notes section.

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Keeping Warm

December 22, 2016

Weightlifting Back Squat (5-5-5-5-5) Metcon Staying Warm (Time) 3 Rounds For Time: 400m Run 20 Pull Ups 20 AbMat SU 20 Box Jumps (24"/20")

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Tabata Heat

December 21, 2016

Weightlifting Bench Press (3-3-3-3-3) Metcon Tabata Heat (AMRAP - Reps) 8 intervals of 20sec work 10sec rest for each exercise...Score is total reps for entire workout. Hang Power Cleans (95/65) T2B Push Press (95/65) DU

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Karabel

December 20, 2016

10 Rounds for time: 3 Snatch (135#/95#) 15 Wall Balls (20#/14#)

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Mainsite Monday: Wednesday 161130

December 19, 2016

Mainsite Monday: Wednesday 161130 Metcon Mainsite Monday: Wednesday 161130 (Time) 50-40-30-20-10 reps for time of: GHD sit-ups Kettlebell Swings (2Pd/1.5Pd)

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Technicalities

December 16, 2016

Part 1:: Snatch (12' to build to a heavy single for the day) *FULL SNATCH **REST 3' BEFORE STARTING NEXT EMOM Part 2:: Snatch EMOM for 10' (Weight) EMOM for 10' complete 2 snatches @ 70% of 1rm from today MAKE EVERY REP PERFECT

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Cardi-UH-OH

December 15, 2016

Announcements:: NEW YEARS EVE 80's VS 90s PARTY HERE AT THE BOX AND EVERYONE IS INVITED!!! Be on the look out for the New Years Eve Party we are having here at the box....we will have karaoke and more fun activities to keep us highly entertained for the night. Its an 80s Vs. 90s theme so coming dressed for your favorite decade is highly encouraged....make sure to brush up on ur favorite 80s and 90s songs as well. BYOB and bring your favorite dish and and kids are welcome to come too!! More details and time will be posted very soon :)))) Christmas and New Years Box Schedule coming soon... so make sure to keep checking on wodify for it!! Warm-up ROM WOD THEN GRAB A PARTNER FOR THE WOD Metcon Cardi-UH-OH (AMRAP - Reps) PART I: EMOM for 6' (switch stations with partner every minute):: Partner 1:: Max DU (SINGLES::count every other single as a rep) Partner 2:: Row for Cal (keep spm at 28) (1' rest before Part 2) PART 2: 6' Relay Run with Partner (relay style...one person runs while one person rests):: 100m Run (dumpster and back) *100m is 1 rep (1' rest before part 3) PART 3: EMOM for 6' (switch stations with partner every minute):: Partner 1:: AirDyne for Cal Partner 2:: Jumping Squats **SCORE IS TOTAL CALS/REPS COMBINED FROM YOU AND YOUR PARTNER

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Lets Kick It

December 14, 2016

Weightlifting Floor Press (10' to find 1rm) Metcon Lets Kick It For Time: 30-20-10 Floor Press (115/75) Toes to Bar HSPU

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Get Air

December 13, 2016

Warm-up 100 Banded Heavy Russians In as few sets as possible Metcon Get Air 15' AMRAP of: 10 C2B Pull Ups 20 Alternating Pistols 10 Box Jumps (30"/24")

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Mainsite Monday: Tuesday 161206

December 12, 2016

Weightlifting Back Squat (12' to find a 1rm) Metcon Mainsite Monday: Tuesday 161206 GHD sit-ups Shoulder Presses (95/65)

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Split Fire

December 9, 2016

Warm-up 30 strict T2B Strict toes to bar (no swing, no kip) with 3 sec negative Metcon 'SPLIT FIRE' 3 rounds for splits 40 KB swings (1.5/1.0) 35 double unders (140 singles) 10 steps double KB overhead walking lunges (1.5/1.0) Scaled for lunges is 20 single KB OH walking lunges...10/side *REST 1 MINUTE AFTER EACH ROUND

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Wise Men

December 8, 2016

Wise Men (AMRAP - Reps) "Wise Men" AMRAP 3: Macho Man (135/95#) Rest 3:00 AMRAP 3: Macho Man (155/105#) Rest 3:00 AMRAP 3: Macho Man (185/135#) *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks Gymnastics Kipping HSPU Unbroken Sets (Choose a set) Choose one of the following: A. 3 sets of 21 unbroken Kipping HSPU B. 4 sets of 18 unbroken Kipping HSPU C. 5 sets of 15 unbroken Kipping HSPU D. 6 sets of 12 unbroken Kipping HSPU Rest as needed between sets

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Chip Away

December 7, 2016

Weightlifting Back Squat (10' to find 3RM) Metcon Chip Away For Time: 30 Alternating KB Snatches (53#/35#) 50 Box Jumps (24"/20") 80 Abmat Sit Ups 1000m Row

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Helen

December 6, 2016

Warm-up 50 GHD SU 50 GHD BE Metcon Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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Mainsite Monday: Friday 151002

December 5, 2016

Mainsite Monday - FRIDAY 151002 (Part 1) Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: Deadlifts (225/155) Strict handstand push-ups Rest 5 minutes Mainsite Monday - FRIDAY 151002 (Part 2) Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: Power Cleans (155/105) Pistols

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Sham

December 2, 2016

Weightlifting Bench Press (3-3-3-3-3) Metcon Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m Sprint In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007

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Hard Core

December 1, 2016

Warm-up 30 strict T2B Strict toes to bar (no swing, no kip) with 3 sec negative Metcon Hard Core (Calories) Complete rounds for 15 minutes of: 40 med ball sit ups (20/14) 30 V-ups 20 pulls on the rower Score is total calories rowed. Post total rounds in the notes section as well.

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Shoulder to Overhead

November 30, 2016

Shoulder to Overhead For Time: 100 Shoulder to Overhead (135/95) * Every time the bar is dropped perform 30 Squats

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OH SNATCH!!

November 29, 2016

15-12-9 Squat Snatch (135/95) 100 Double Unders after each set *scaled= 200 singles

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Paleo Challenge Benchmark Re-Do

November 28, 2016

Warm-up 1000m Row (Time) Max Effort 1000m Row Metcon WCCF PALEO CHALLENGE BENCHMARK (AMRAP - Reps) Tabata style of the following movements:: Air Squats Wall Balls (20/14) Ball Slams (20/15) Pull Ups Score is total reps completed....if you are doing this wod for the paleo challenge, make sure to post your warm up time and this wod score on your food logs for Coach Mel to keep track of for the challenge

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Good Gravy!!

November 25, 2016

Good Gravy!! Every 2 mins (20 mins) 10 Back Squats (135/95) 6 Burpee Box Jumps (24"/20") * If you can not complete the round in 2 mins then the workout turns into an AMRAP with the remaining time * Core Training For Quality:: 10 rounds: 20 GHDSU 30 sec Hollow Rock Hold

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NICKMAN

November 23, 2016

10 rounds for time of: 200m Farmers Carry with both dumbbells 10 Weighted Pull-ups (35/20) 20 Alternating Dumbbell Power Snatches (55/35) Time Cap: 40 minutes Guys: 35# and 55# dumbbells Ladies: 20# and 35# dumbbells Scaled: Double pull up reps if you cannot do weighted pull ups.

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Two Timing Annie

November 22, 2016

Weightlifting 8' EMOM of 3 Back Squats (8x3) EMOM for 8 minutes 3 back squats 75 - 80% Metcon Annie 50-40-30-20-10 Double-unders Sit-ups REST 5', THEN DO ANNIE FOR TIME AGAIN....TRY TO BEAT YOUR FIRST TIME IF YOU CAN!!! Annie 50-40-30-20-10 Double-unders Sit-ups

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TABATA THRUSTERS AND CLEANS

November 21, 2016

THANKSGIVING WEEK:: Our weekly schedule for Thanksgiving week is: MONDAY & TUESDAY:: 5:30am; 9:30am; 5PM; 6PM; 7PM WEDNESDAY:: 9:30am; 5PM; 6PM THURSDAY:: CLOSED...HAPPY THANKSGIVING!! FRIDAY:: 9:30am; 5PM; 6PM SATURDAY: 10:30AM Community Wod If you decide to come to any of the morning classes, there is a sign in requirement for them. For the 5:30am, you have to let us know the night before that you plan on attending and if you plan on attending the 9:30am class you have to let us know by 8:30am the morning of. You can sign into the class through Wodify or just text me to let me know you are coming to either of those classes: 361-960-6027. Tabata Thrusters and Cleans Weightlifting Push Press (10' to find a max push press) Metcon Tabata Thrusters and Cleans (AMRAP - Reps) TABATA THRUSTERS AND CLEANS: Thrusters (95/65) Hang Cleans (95/65) 8 rounds each, 16 total. Alternating movements each round. Example: Round 1: :20 on of thrusters Round 2: :20 on of hang cleans. Continue through :20 on :10 rest, until all 16 rounds are completed. Score total reps.

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Get Down with Downing

November 18, 2016

GET DOWN WITH DOWNING (Time) Teams of 2: You and your partner will row 4000m as a team. Partner one will start and row 500m While partner one rows, partner 2 will complete 20 Bent Over Barbell Rows (115/75) and then max abmat sit ups until partner 1 finishes their 500m. Then switch stations. Score is total time and in the notes section post total abmat reps for the team.

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Don't Break

November 17, 2016

Warm-up 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Don't Break (5 Rounds for reps) Every 5 mins (5rds) Max Unbroken Deadlifts (275/185) Max Unbroken Ring Push Ups * Record total for each round * Deadlifts are Touch and Go, you can rest at the top of the rep but not the bottom. Ring push up standard is same as Deadlift. As soon as the Deadlift is complete you immediately go into push ups….No more then 15secs of Rest between movements.

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Super 6

November 16, 2016

Weightlifting Bulgarian Split Squats (5-5-5-5-5) Metcon Super 6 (AMRAP - Reps) 6 rounds of: 1 minute of box jump overs (24"/20") 1 minute of wall balls (30/20) 1 minute of slam ball reach throughs (20/15) 1 minute rest

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T.U.P.

November 15, 2016

Warm-up 50/50 50 GHD SU 50 GHD BE Metcon T.U.P. 15-12-9-6-3 reps for time of: Power Cleans (135/95) Pull-ups Front Squats (135/95) Pull-ups In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013

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Mainsite Monday: Wednesday 166109

November 14, 2016

Weightlifting 5 SN Grip Behind the Neck Push Press + 3 OHS (1x5+3) Work to a 1RM for the complex. Metcon Mainsite Monday: Wednesday 161109 (AMRAP - Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 10 handstand push-ups to 6-in. deficit 20-calorie row 30 single-legged squats, alternating

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4 LOKO

November 12, 2016

4 LOKO (AMRAP - Rounds and Reps) 20' AMRAP In teams of four: While two people are running 400m, the other two people perform AMRAP: 15 GOBLET SQUATS (53#/35#.) 15 GHD SIT UPS Only one person can be working at a time. Switch as needed. Switch stations (running/amrap) as soon as BOTH runners return from run. Score is total amount of rounds and reps for the team. **PENALTY:: If your team did not get the highest score for the wod, then you and your teammates must perform 40 Burpees EACH at the end of the wod :)))

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Double Unders

November 11, 2016

Warm-up 100 Banded Heavy Russians Metcon Double Runner (AMRAP - Reps) 4 Rounds for Total Reps:: In 4' run 400m then complete as many DU as possible in remainder of time Rest 1' between each round Score is total DU's from all 4 rounds

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Buddy Beat Down

November 10, 2016

In partners: 60 cal row split however Then.... While one partner does Renegade Rows the other partner holds a bar(95/65) over head Each partner must complete 40 Renegade Rows (80 total for the team) (dumbbells:35/20) (renegade row=push up/right arm pull to chest/left arm pull to chest) Can only work while partner has bar over head...if bar drops then you must stop doing renegade rows....switch after 40 reps are completed by the first partner who starts the rows. Then... 30 T2B each while partner holds a plank...can only work while Partner is in plank...switch after one partner completes 30 T2B reps. Then.... 30 Med Ball Squat Clean and Push Jerks (20/14) Each while partner does wall sit. (wall sit: thighs MUST be parallel with the ground and entire back must be on the wall throughout entire hold) Can only work while partner is doing the wall sit. Switch after partner one completes all 30 med ball squat clean and push jerks. Then.... End with 150 DU or SU split however!! One partner at a time but every time you break you have to switch partners.

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Plus Size

November 9, 2016

Weightlifting Tempo Back Squats (3-3-3-3-3) TEMPO:: 53x2 Metcon Plus Size 4 Rounds for Time of:: 15 Wall Balls (30/20) 12 C2B Pull Ups 9 Kettlebell Swings (2pood/1.5pood) 6 HSPU

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Twisted Chief

November 8, 2016

Weightlifting Snatch Straight Arm Pull+Snatch High Pull+Power Snatch (4x1+1+1) *Building in weight Metcon Twisted Chief (AMRAP - Rounds and Reps) Max Rounds in 3 Minutes of: 3 Power Snatch (135/95) 6 CFPU 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles.

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Let Your Knees Touch Your Elbows

November 7, 2016

Warm-up Max Effort 500m Row Metcon Let Your Knees Touch Your Elbows (Time) 21-15-9 reps of: Burpees, Lateral Over Bar Clean & Jerk (115/75) Knees To Elbows

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Fluster Cuck

November 4, 2016

Fluster Cuck (Time) For time: 10 Clusters @ 70% 40 Pull Ups 15 Clusters @ 60% 30 Pull Ups 20 Clusters @ 50% 20 Pull Ups *POST ALL 3 WEIGHTS IN NOTES SECTION

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Tabata Smash

November 3, 2016

8 intervals of 20sec work/10sec rest for each of the following movements:: -Kettlebell Power Clean & Jerk (1.5pood/1pood) (alt arms each rep) -Box Jumps (24/20) -Med Ball Push Ups -Kettlebell SDHP (1.5pood/1pood) SCORE IS TOTAL REPS FOR ENTIRE WOD

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Tough Ten

November 2, 2016

Warm-Up 50 Heavy Russians Tough Ten (Time) Ten rounds for time: 5 Front Squats (135/95) 10 T2B 100 meter Sprint Rest 30 sec Score is total time minus 4'30 for rest

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Ball and Row

November 1, 2016

Weightlifting Back Squat (3-3-3-3-3) 80% of your 1rm back squat.....use this weight for all sets Metcon Ball and Row (Time) 50-35-20 Wall Ball (20/14) Calorie Row

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This Looks SCARY!!

October 31, 2016

15-12-9 OH Squats (115/75lbs) Weighted Situps (35#/25#plate) 15-12-9 HSPU Weighted Situps (35#/25#plate) 15-12-9 OH Squats (115/75lbs) HSPU

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Need For Speed

October 28, 2016

Need For Speed Warm-up Clean Pull (4-4-4-4-4) 2 reps straight arm pulls from above the knee 2 reps high pulls from above the knee Metcon Need For Speed (3 Rounds for time) 3 Rounds AFAP: 7 Hang Power Cleans(155/105lb) 14 C2B Pull Ups 21 CFPU REST 1:30 between rounds. Post splits for score.

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Splitting Up

October 27, 2016

Splitting Up (4 Rounds for time) 4 Rounds For Time: 400m Run 10 KBS (2/1.5 pood) 15 Medball Hanging Knee Raises (20/14lb) REST 1' Record splits and try to keep each round within 3-4 seconds from each other.

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TGF 2017 QUALIFIER 6

October 26, 2016

Weightlifting Bench Press (12' TO FIND 1RM) Metcon TGF 2017 QUALIFIER 6 (AMRAP - Rounds and Reps) 18 Minute AMRAP: 40ft Front Rack Walking Lunges (95/65) 48 Double Unders 8 Box Jumps (30"/24") SCALED WEIGHTS AND HEIGHTS: 75/55 24"/20"

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Fight Gone Mel

October 25, 2016

1 min at each station... 3 Rounds For Total Reps: 1' Med Ball Sit Ups (20/14) 1' HSPU 1' Burpees 1' Wall Ball(20/14lb) 1' Push Press(75/55lb) 1' REST

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Mainsite Monday: Friday 161021

October 24, 2016

Complete as many rounds as possible in 40 minutes of: Row 500 meters 100 double-unders

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Melicious

October 21, 2016

In teams of 2: *Buy-In: 20 Burpee Box Jumps (24/20") (Alt. Partners each rep) 12 Rounds: (Alt. Each Round) 20 Kettlebell Swings (2/1.5 pood) 10 T2B *Cash-Out: 20 Burpee Box Jumps (24/20")

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The Fittest Games 2017 Qualifier 3

October 20, 2016

TFG 2017 Qualifier Three For Time: 25 Deadlift 50 Alternating Pistols 75 Wall Ball 50 Double Unders 25 Handstand Push Ups *16 minute time cap RX:: 275/185 S1:: 225/155 S2:: 185/135 Teens:: dl145/95 / wb14/10

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Burn Baby, Burn!

October 19, 2016

Weightlifting Bulgarian Split Squats (5-5-5-5-5) 5 per leg each set Metcon Burn Baby, Burn! (Time) 3 rounds for time:: 500m Row 400m Run

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I Love Jerks

October 18, 2016

60 Double Unders (120 SU) 25 Push Press (115/85) 10 Burpees Over Bar 60 Double Unders (120 SU) 20 Push Jerk (135/95) 10 Burpees Over Bar 60 Double Unders (120 SU) 15 Split Jerk (165/115) 10 Burpees Over Bar

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WCCF PALEO CHALLENGE BENCHMARK WOD

October 17, 2016

Warm-up 1000m Row (Time) Max Effort 1000m Row Metcon WCCF PALEO CHALLENGE BENCHMARK (AMRAP - Reps) Tabata style of the following movements:: Air Squats Wall Balls (20/14) Ball Slams (20/15) Pull Ups Score is total reps completed

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Partner Remix: Team Series 2016 Event 8

October 14, 2016

Weightlifting Snatch Pull (4-4-4-4-4) all reps from the floor; 2 reps straight arm pulls and 2 reps high pulls. Metcon Partner Remix: Team Series 2016 Event 8 (AMRAP - Rounds and Reps) Complete as many rounds and reps as possible alternating rounds with your partner in 12 minutes of: 30 Double-Unders 15 Power Snatches (75/55) SCALED: 30 Single Unders 15 Power Snatches 55/35

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Tosh

October 13, 2016

Warm-up 30 strict T2B Strict toes to bar (no swing, no kip) with 3 sec negative Metcon TOSH (Time) 3 rounds for total time minus the rest time: 200m Run 400m Run 600m Run --Rest the exact time it takes you to complete the interval in each set--

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Intense Four

October 12, 2016

Weightlifting Strict Press (3-3-3-3-3) 5x3 Strict Press Super Set with 5x5 Strict Pull Ups Metcon Intense Four (AMRAP - Rounds and Reps) 4 Min AMRAP: 10 Front Squats (95/65) 10 Ring push-ups 1 Min Rest 4 Min AMRAP: 10 Push Press (95/65) 5 Burpee over bar 1min Rest 4 Min AMRAP: 10 Thrusters (95/65) 10 Weighted Abmat Sit-Ups (35/25# plate)

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Follow the Leader

October 11, 2016

Follow the Leader (AMRAP - Rounds and Reps) 12' AMRAP...Partner WOD...Conga Style:: 16 Cal Row 16 Pistols (alternate sides) 16 Box Jump Overs (24/20) 16 KBS (1.5pd/1pd) Partner 1 starts the row and after 16 calories are rowed they move to pistols and partner 2 then starts rowing. Partner 2 cannot advance to the next movement until partner 1 is finished with the movement. Score is the total rounds and reps completed for person 1 & 2 combined.

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Mainsite Monday: Wednesday 161005

October 10, 2016

For time: 50 wall-ball shots 50 deadlifts (185/135) 50 handstand push-ups Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

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YAY TABATA!

October 7, 2016

HEAVY RUSSIANS & AMERICANS (20-10-20-10-20-10) 3 ROUNDS FOR QUALITY:: 20 HEAVY RUSSIAN KBS 10 HEAVY AMERICAN KBS Yay Tabata! (AMRAP - Reps) 8 intervals of 20 sec work/10 sec rest for total reps of the following:: ROW FOR CALORIES BURPEES V-UPS JUMPING LUNGES

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Sumo Dips

October 6, 2016

Weightlifting 3 Position Clean (3-3-3-3-3) 3 position clean(hip, above knee, floor)1 rep at each position:: Set 1@50%, Set 2@60%, Set 3@70%, Set 4@75%, Set 5@70% Metcon Sumo Dips (Time) 7 Rounds for Time of:: 10 SDHP (95/65) 10 Ring Dips

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Gas Station

October 5, 2016

3 rounds for total reps:: 400m Run 1:00 max reps of Wall Balls (30/20) 1:00 max reps of Box Jumps (24" For Everyone) 1:00 max reps of Goblet Squats (1.5pood/1pood) Rest 2:00

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Inverted Lifting

October 4, 2016

5 rounds for time of: 6 Deadlifts (155/105) 5 HSPU 8 Hang Power Cleans (155/105) 5 HSPU 10 Front Squats (155/105) **25' time cap

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SCOOTER

October 3, 2016

Scooter 30-Minute PARTNER AMRAP of: 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100m Sprint Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments) In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.

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Freestyle Fran

September 30, 2016

Freestyle Fran Weightlifting Back Squat (3-3-3-3-3) first rep at tempo: 55x2 then 2 reps afap Metcon Freestyle Fran (Time) Freestyle Fran 45 reps of each for time: Thrusters (95/65) Pull-ups Partition as needed to complete 45 reps of each exercise as quickly as possible.

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Partner Swap

September 29, 2016

Partner WOD... You and your partner must complete a total of 250 wall balls (20/14) as a team. Partner 1: wall balls Partner 2: 500m Row When Partner 2 finishes 500m, they switch with their partner and continue with the wall ball reps. Workout is complete when the team completes 250 wall balls.

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10!

September 28, 2016

10! (Time) 10-9-8-7-6-5-4-3-2-1 reps of each movement for time:: Floor Press (115/75) Kettlebell Swings (2pood/1.5pood) Toes To Bar

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Lifts Gone Bad

September 27, 2016

3 rounds of 1 minute at each station for max reps with 1 minute rest between rounds:: Deadlift Hang Power Clean Front Squat Push Press Back Squat Rest Round 1:: 75/55 Round 2:: 95/65 Round 3:: 115/75

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Mainsite Monday: Sunday 160925

September 26, 2016

Weightlifting Bench Press (3-3-3-3-3) Super Set with Bent Over Rows Bent Over Row (10-10-10-10-10) Metcon Mainsite Monday: Sunday 160925 (AMRAP - Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 100 double-unders (200 singles) 100-ft. walking lunge

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Baller

September 23, 2016

Warm-up 800m Run (Time) Max Effort 800m Run TIME TRIAL....GO ALL OUT Metcon Baller (Time) 3 Rounds for Time:: 30 Wall Balls (20/14) 20 Pull Ups 10 Burpees Over Med Ball

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RANDY

September 22, 2016

Weightlifting Power Snatch (12' to find 1rm) Metcon Randy (Time) For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

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Annie on the Run

September 21, 2016

For time: 400m Run 50 Abmat Sit Ups 50 DU 200m Run 40 Abmat Sit Ups 40 DU 200m Run 30 Abmat Sit Ups 30 DU 200m Run 20 Abmat Sit Ups 20 DU 200m Run 10 Abmat Sit Ups 10 DU 400m Run

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7 Heaven

September 20, 2016

Weightlifting Back Squat (5x8) Every 2 minutes for 5 rounds complete 8 back squats at 75% of 1rm Metcon 7 Heaven (Time) 4 Rounds for Time of: 7 Hang Squat Cleans (175/125) 7 Deficit HSPU (with 2x45# plates on each side) 7 Box Jumps (30"/24")

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Tomata, Tamata, TABATA!!

September 19, 2016

Weightlifting 5x2 Split Jerk with OH Split Hold (2-2-2-2-2) 5X2 Split Jerk (with 3 count OH hold in split Metcon Tomata, Tamata, TABATA!! (AMRAP - Reps) 8 intervals of 20 sec of work, 10 sec rest for each movement. Double-Unders (NO SINGLES) Hanging L-Sit Hold (accumulated time) (1 second=1 rep) Pistols (alternate legs) Dumbbell Snatches (alternate arms each rep) (35/25) SCORE IS TOTAL REPS FOR ENTIRE WOD.

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WZA TEAM WOD 16.1

September 16, 2016

teams of 3, complete for time:: 100 Clean & Jerks *Penalty: anytime an athlete breaks, one athlete must perform a rope climb. *only one person works on the barbell at a time - if they break the athlete that broke must climb and tag in the next athlete to continue C&J. *A break is considered any pause of the barbell for longer than 3 seconds. The bar must only tap the ground - it cannot stop moving at the ground. *Teams of 2, complete 70 reps of clean and jerks. RX:: 105/75 SCALED:: 95/65

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Marguerita

September 15, 2016

Weightlifting FRONT SQUAT:: Every 2' for 12' (Weight) Every 2' for 12' (7 total sets) reps of - 2/4/1/8/1/4/2 *Use 95% of your 5rm for all sets. If you don't know your 5rm you can predict using the Predictive Calculator: www.exrx.net/calculators/oneepmax.html Metcon Marguerita (Time) 50 reps for time of: Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

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GUMBY

September 14, 2016

Warm-up 50 Heavy Russians 50 Heavy Russians (go as heavy as possible) **Every time you break, complete 4 burpees before continuing. Metcon GUMBY (Time) 30 Renegade Rows (35#/20# dumbbells) 40 Med Ball Sit Ups (20/14) 50 Kettlebell Swings (1.5pood/1pood) 40 Med Ball Sit Ups (20/14) 30 Pull Ups

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Inverted Curtis P.'s

September 13, 2016

Warm-up 1000m Row (Time) Max Effort 1000m Row Metcon Inverted Curtis P. (Time) 15-12-9 reps of: HSPU Curtis P. (105/85) *Curtis P: Power Clean Lunge: Right Leg Lunge: Left Leg Push Press/Jerk

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Mainsite Monday WOD: Friday 160909

September 12, 2016

For time: 100 double-unders (200 singles) 25 toes-to-bars 25 deadlifts (225/155) 50 box jump overs (24"/20")

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2016 PARTNER SERIES

September 9, 2016

PART 1:: PARTNER HANG POWER CLEAN TOTAL 10 minutes to establish: 1-rep-max hang power clean --REST 3'-- PART 2:: For time: (15' time cap) 21-15-9 reps of: Synchronized Bar Facing Burpees Synchronized Overhead Squats (RX:95/65) (SCALED:65/45) Synchronized C2B Pull-Ups (SCALED:Chin Over Bar Pull-Ups) --REST 3'-- PART 3A:: Max calories rowed in 5 minutes PART 3B:: Max S2OH in 5 minutes (RX:115/80) (SCALED:75/55)

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Jump Around

September 8, 2016

4 Rounds for Time: 50 Double Unders (3 to 1 Singles) 500m Row 20 Box Jump overs at (24/20)

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Dead Heaven

September 7, 2016

For Time (15 min cap) 30 Deadlifts 225/155# 30 Ring Dips 200m Sprint 20 Deadlifts 255/165# 20 Ring Dips 200m Sprint 10 Deadlifts 275/175# 20 Ring Dips 200m Sprint

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WHAT THE TABATA

September 6, 2016

WEIGHTLIFTING: Snatch Balance 5-5-5 Drop Snatch 3-3-3-3 Tabata Russian KBS (2pood/1.5pood) Tabata Strict Pull Ups Tabata Reverse Lunges with plate OH (35/25) Tabata GHD SU The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

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Labor Daze

September 5, 2016

With a partner, complete the following for time....one person working at a time.... split reps up however you choose but follow the order of the workout:: 25 Wall Ball (20/14) 50 Box Jumps (24"/20") 25 HSPU 20 Wall Ball (20/14) 40 Box Jumps (24"/20") 20 HSPU 15 Wall Ball (20/14) 30 Box Jumps (24"/20") 15 HSPU 10 Wall Ball (20/14) 20 Box Jumps (24"/20") 10 HSPU 5 Wall Ball (20/14) 10 Box Jumps (24"/20") 5 HSPU

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PUSH PRESS FUN

September 2, 2016

Weightlifting Push Press (10' to find heavy single) Metcon PUSH PRESS FUN 3 Rounds AFAP- 3 Push Press @ 85% of heavy single. 12 Toes to bar Rest 4 Minutes 3 Rounds AFAP- 12 Push Press @ 55% of heavy single. 12 Toes to bar **Score is total time minus 4' rest

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JUST DO IT

September 1, 2016

Weightlifting EVERY 90sec for 12' complete:: 1 Power Snatch + 1 Snatch + 4 HSPU Progressive loading, so add weight each set. Post heaviest load completed for the snatches Metcon Just Do It AMRAP in 15':: 500m Row 25 Wallball (30/20) 15 Ab Mat Sit Ups

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RUN DOWN

August 31, 2016

Weightlifting Split Jerk (12' to find 1rm ) Metcon Run Down (Time) For Time: 400m Run 15 Squat Cleans (115/75) 40 DU (3 to 1 singles) 200m Run 12 Squat Cleans (135/95) 30 DU 100m Run 9 Squat Cleans (155/105) 20 DU

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Hopped Up

August 30, 2016

Hopped Up (Time) 100 Kettlebell Swings for time (1.5pood/1pood) **Every minute on the minute stop and complete 5 box jumps (24"/20") then continue with the KBS reps.

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Mainsite Monday WOD: Tuesday 160809

August 29, 2016

Weightlifting EMOM:: 2 Back Squats (135/95) Add 2 reps per minute, continue until failure Metcon Mainsite Wod: Tuesday 160809 (AMRAP - Reps) 7 rounds for reps of: 1 minute of muscle snatches (75/55) 1 minute of overhead squats (75/55) 1 minute of burpees, jumping over the barbell Rest 1 minute Post total reps completed

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Splits and Lifts

August 26, 2016

SPLITS (7 Rounds) EMOM for 7': 100m Sprints (dumpster and back) Record splits for each of the 7 sprints LIFTS EMOM for 7': Complete 6 thrusters (115/75) SPLITS (7 Rounds) EMOM for 7': 100m Sprints (dumpster and back) Record splits for each of the 7 sprints

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Got Skills

August 25, 2016

Complete as many rounds in 15 minutes as you can of: 10 Handstand Push-ups 10 Pistols, alternating 10 Pull-ups

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OLY/POWERLIFTING EMOM

August 24, 2016

With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Score is total weight for all 3 lifts. Post heaviest load for the snatch, clean and deadlift to notes section.

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SALTY

August 23, 2016

Warm-up Weighted Sit-ups (2' max reps with med ball 20/14) Metcon Salty FOR TIME:: 500m Row 50 Wall Ball (20/14) 400m Row 40 Wall Ball 300m Row 30 Wall Ball 200m Row 20 Wall Ball 100m Row 10 Wall Ball

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ANNIE

August 22, 2016

Weightlifting Front Squat (1-1-1-1-1) Metcon Annie 50-40-30-20-10 Double-unders Sit-ups

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TGIF

August 19, 2016

TGIF 3 rounds for time: 25 T2B 25 Floor Press (95/65) 25 Ball Slams (20/15)

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RACK CITY

August 18, 2016

RACK CITY (AMRAP - Reps) 20' EMOM: Even Minutes:: 30 sec max S2OH (135/95) / 30 sec rest Odd Minutes:: 30 sec max 50m sprints (25m from garage door to building wall across parking lot...then 25m back to garage door) (each 50m sprint is 1 rep) / 30 sec rest **SCORE IS TOTAL REPS OF S2OH AND SPRINTS. **SPRINT MEANS SPRINT....THIS IS NOT A JOG...GO ALL OUT AND NO SANDBAGGING...THERE IS PLENTY OF REST TIME IN THE WOD FOR YOU TO GIVE IT YOUR ALL FOR 30 SECONDS OUT OF EACH MINUTE!! **S2OH IS FROM THE FLOOR AND NOT FROM THE RIG.

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QUAD DAMN

August 17, 2016

20' EMOM: Even Minutes:: 30 sec max back squats (135/95) / 30 sec rest Odd Minutes:: 30 sec max 50m sprints (25m from garage door to building wall across parking lot...then 25m back) (each 50m sprint is 1 rep) 30 sec rest **SCORE IS TOTAL REPS OF BACK SQUATS AND SPRINTS.

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TRIO-DUO

August 16, 2016

AMRAP in 4':: 15 Pull Ups 15 Box Step Ups (with bar in back rack) (20"/45#...height and weight is same for M & W) rest 3' AMRAP in 4':: 15 SDHP (75/55) 10 Burpees rest 3' AMRAP in 4':: 15 KBS (53/35) 30 DU (60 SU)

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Mainsite Monday: THURSDAY 151210

August 15, 2016

Weightlifting Bench Press (5-3-3-1-1) Metcon Mainsite Monday "THURSDAY 151210" Tabata air squat Tabata deadlift, 155 lb./105 lb. Tabata air squat Tabata deadlift, 155 lb./105 lb. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Post total reps from all 32 intervals

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Community Deck of Death

August 13, 2016

AMCAP in 20' of:: Hearts:: Med Ball Knee Raises (20/14) Diamonds:: Dumbbell Snatches (alt hands every rep) (35/25) Spades:: Box Jump Overs (24/20) Clubs:: Ball Slams (20/15) Joker:: 100m run (dumpster and back relay style with partners) You and your partner will take turns drawing a card and completing the movement and reps that is required for that card. After completing one card, run to the wall across the parking lot and back in to grab a card for your partner.....one person working at a time. Numbered Cards are face value K, Q, J are 10 reps Aces are 11 reps

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GRIFF

August 12, 2016

SKILLZ TRIPLE UNDER/DOUBLE UNDER SKILLS 5' To work on getting AMRAP of TU or DU Metcon Griff (For Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad

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DIANE

August 11, 2016

Diane 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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Burp It Up

August 10, 2016

Buy-In:: 100 DU Each (200 singles) then... 100 Burpee Pull Ups (alt each rep...100 total not each) 100 Burpee Box Jumps (24"/20") (alt each rep) then... Cash-Out:: 100 DU Each (200 singles)

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Cleaning Up

August 9, 2016

4 Rounds 500m Row 10 Power Cleans 15 Ring Push Ups Round 1 - 135/95# Round 2 - 155/105# Round 3 - 165/115# Round 4 - 175/120#

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Mainsite Monday: Sunday 160731

August 8, 2016

40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20/14-lb. ball Rest 5 minutes, then, 40-30-20-10 reps for time of: Back extensions holding a 25/15lb. plate Wall-ball shots, 20/14-lb. ball

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Minute Massacre

August 5, 2016

Minute Massacre Warm-up 50/50 Metcon Minute Massacre 3 Rounds for Reps...1 minute at each startion and 1 minute rest between rounds: -Deadlifts (155/105) -DU (only DU.....no singles....everyone must attempt to do DU's in this minute reguardless of skill level) -KB Hang Snatch (Alt arms) (53/35) -Pistols (alt legs each rep) **Score is total reps for entire wod

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ALL OVER THE PACE

August 4, 2016

HAPPY BIRTHDAY, COACH KELSEY!!! WE LOVE YOU!!! Warm-up 500m Row Max Effort 500m Row TIME TRIAL.... GO ALL OUT BUT PICK A PACE AND KEEP YOUR SPM CONSISTENT FOR THE TT. Metcon All Over the Pace (Distance) Partner Wod:: 32' rowing with pace changes throughout the row session.... you and your partner will be switching off every 2 minutes. Score is total meters rowed together in 32'. *0:00-12:00 = 26 SPM *12:00-24:00 = 28 SPM *24:00-32:00 = 30 SPM

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JACK

August 3, 2016

Jack 20-Minute AMRAP of: 10 Push Press, 115/75 10 Kettlebell Swings, 53/35 10 Box Jumps, 24/20 In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

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4 SCORE

August 2, 2016

4 Score Warm-up 3 POSITION SQUAT SNATCH 1 HIP SNATCH + 1 HANG SNATCH + 1 FULL SNATCH 3-3-3-3-3 Metcon 4 Score (AMRAP - Reps) AMRAP 4': 30 Lateral Barbell Burpees, Max Snatches (75/55) in Remaining Time Rest 4:00 AMRAP 4': 20 Lateral Barbell Burpees, Max Snatches (135/95) in Remaining Time Rest 4:00 AMRAP 4': 10 Lateral Barbell Burpees, Max Snatches (155/105) in Remaining Time

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Mainsite Monday: Thursday 150122

August 1, 2016

Mainsite Monday: Thursday 150122 30 medicine-ball cleans (20/14) 30 ring dips 30 medicine-ball cleans 30 chest-to-bar pull-ups 30 medicine-ball cleans 30 hand release push-ups 30 medicine-ball cleans *med ball cleans need to be full squat cleans

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TABATA FIGHT GONE BAD

July 29, 2016

Tabata Wall Ball (20/14) Tabata Sumo Deadlift High Pull (75/55) Tabata Box Jump (20") Tabata Push Press (75/55) Tabata Row (calories) The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Post total reps for entire workout.

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Cardi-UH-OH

July 28, 2016

PART I: EMOM for 6' (switch stations with partner every minute):: Partner 1:: Max DU (SINGLES::count every other single as a rep) Partner 2:: Row for Cal (keep spm at 28) (1' rest before Part 2) PART 2: 6' Relay Run with Partner (relay style...one person runs while one person rests):: 100m Run (dumpster and back) *100m is 1 rep (1' rest before part 3) PART 3: EMOM for 6' (switch stations with partner every minute):: Partner 1:: AirDyne for Cal Partner 2:: Jumping Squats **SCORE IS TOTAL CALS/REPS COMBINED FROM YOU AND YOUR PARTNER

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CinDT Remix

July 27, 2016

For Time:: 3 Rounds of Cindy 1 Round of DT 2 rounds of Cindy 1 Round of DT 1 rounds of Cindy 1 round of DT

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Mainsite Wod: Wednesday 120895

July 26, 2016

Mainsite Wod: Wednesday 120895 Complete as many rounds as possible in 15' of:: 10 Kettlebell swings (2/1.5 pood) 10 Box jumps (24"/20") 10 Ring dips

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PUSHING WEIGHT

July 25, 2016

3 Rounds for Time: 15 HSPU 9 Hang Squat Cleans (185/125) This is heavy so we have options:: 185/125 = RX 155/105 = Scaled 1 135/95 = Scaled 2 115/75 = Scaled 3

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EMOM SPICE

July 22, 2016

Alternating EMOM for 20' MINUTES 0:00-10:00 -ODD MINUTES: AMRAP Hang Power Cleans 95/65 -EVEN MINUTES: Pull Ups x 8/5 (men/women) MINUTES 10:00-20:00 -ODD MINUTES: AMRAP Back Squats 95/65 -EVEN MINUTES: 6 Burpee Box Jumps (24"/20") **score is power clean reps and back squat reps; it is RX if you used the right weights and didn't scale or miss any pull ups or burpee box jumps.

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Run Isabel, Run!

July 21, 2016

Run Isabel, Run!! (Time) 400m Run 10 Snatches (135/95) 400m Run 10 Snatches 400m Run 10 Snatches

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WEIGHT GAIN

July 20, 2016

AMRAP in 12': 6 OHS (95/65) 8 Burpees 10 Abmat SU **At minutes 3, 6, and 9, increase weight by 20/10# total

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Bands to Make You Jump

July 19, 2016

21-15-9 Banded Deadlifts (Green Band @ 135/95lb) Box Jumps (24/20")

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Jump to It

July 18, 2016

15' AMRAP 100 DU's (400 singles) Then in the remaining time... 10 Toes to Bar 10 Renegade Rows w/ a Push Up (35/20lb) 10 Wall Ball (20/14lb) *Score: Total rounds + reps of the Triplet

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Push Pop

July 15, 2016

Push Pop (Time) AFAP:: 30 Push Press (95/65) 30 T2B 30 HSPU 30 T2b 30 Push Press (95/65)

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All Over the Pace

July 14, 2016

Partner Wod:: 30' rowing with pace changes every 10'.... you and your partner will be switching off every 2 minutes. Score is total meters rowed together in 30'. *0:00-10:00 = 26 SPM *10:00-20:00 = 28 SPM *20:00-30:00 = 30 SPM

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Threesome

July 13, 2016

3 minute amrap of: 3 Burpee Pull Ups 6 Hand Release Push Ups 9 Hang Power Cleans (115/75) Rest 2' 3 minute amrap of: 9 Box Jumps (30"/24") 6 S2OH (115/75) 3 HSPU Rest 2' 3 minute amrap of: Max Wall Balls (20/14)

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KettleHELL

July 12, 2016

1000m Row (Time) Max Effort 1000m Row Metcon KettleHELL (Time) 25 rounds for time:: with 2 kettlebells (53/35)... 3 KB Deadlifts 2 KB Front Squats 1 KB Jerk

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Mainsite Monday: Tuesday 160621

July 11, 2016

4 rounds for time of: 20 sumo deadlift high pulls (135/95) 30 GHD sit-ups

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The CrossFit Total

July 8, 2016

The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)

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Kettle Oar Not

July 7, 2016

3 Rounds for Time: 40 Russian Kettlebell Swings (1.5/1 pood) 500m Row 40 American Kettlebell Swings (1.5/1 pood) 500m Row

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C&J+HSPU

July 6, 2016

Weightlifting 8' C&J EMOM (8x1) EMOM for 8 mins, 1 Clean and Jerk per minute, ascending Metcon C&J+HSPU (AMRAP - Reps) AMRAP in 6:00 1,2,3,4,5,6…… Clean and Jerk 155/105 Hand Stand Push Ups **SCORE IS TOTAL REPS

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Mainsite Monday: Monday 160627

July 5, 2016

5 rounds for time of: 50 double-unders (3 to 1 singles) 15 Dumbbell Squat Cleans (45/35)* 15 burpees 50 double-unders Rest 2 minutes --Score is total time minus rest time.

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4th of July Buddy Blast

July 4, 2016

4th of July Buddy Blast (Time) As a team complete the following in any order and split up reps any way you want:: 100 med ball sit up throws with partner 80 wall balls (20/14) 60 med ball OH lunges 40 med ball OH squats 20 med ball push ups 10 med ball runs to dumpster and back (relay style...each person completes 5 runs)

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Fran Friday

July 1, 2016

Warm-up ROW/EVIL WHEELS WU Row/Evil Wheels Warm Up 3 rounds for quality not time:: 250m Row 15 Evil Wheels or BB Roll Outs Metcon Fran 21-15-9 Thrusters, 95# / 65# Pull-ups

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J.T.

June 30, 2016

J.T. 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

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Kare'N'Annie

June 29, 2016

25 Wall Balls (20/14) 50 DU (2 to 1 singles) 50 AbMat Sit Ups 25 Wall Balls 40 DU 40 AbMat Sit Ups 25 Wall Balls 30 DU 30 AbMat Sit Ups 25 Wall Balls 20 DU 20 AbMat Sit Ups 25 Wall Balls 10 DU 10 AbMat Sit Ups

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Bear Force

June 28, 2016

Weightlifting Bear Complex (12' to find 1rm Bear Complex) Power Clean Front Squat S2OH Back Squat S2OH Metcon Bear Force (Time) For Time:: 20 Power Clean (95/65) 20 Front Squats 20 S2OH 20 Back Squats 20 S2OH **EVERY MINUTE YOU MUST STOP AND COMPLETE 4 BURPEES AND THEN CONTINUE WHERE YOU LEFT OFF.

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Mainsite Monday: Friday 100625

June 27, 2016

Friday 100625 Five rounds for time of: 40 Double-unders (3 to 1 singles) 30 Box jumps (24"/20") 20 Kettlebell swings (1.5Pd/1Pd)

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Phase 10 Community Wod

June 25, 2016

Phase 10 Community Wod 21' AMCAP:: Team Wod...you and your team try to collect as many cards as possible. RED- DB Snatches Alt Sides (35/25) YELLOW- HRPU(hand release push ups) GREEN- Ball Slams (20/15) BLUE- AbMat Sit Ups WILD- Everyone on each team does 12 reps of the movement color

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Hop On It

June 24, 2016

"Hop On It" For Time: 100 DU (200 singles) 50 KBS (1.5Pd/1Pd) 25 Box Squat Jumps* (24"/20") 50 KBS 25 Box Squat Jumps 100 DU (200 singles) *Box Squat Jumps= Jump on top of the box and come to full extension, then do an air squat on top of the box and then jump off or step off...that is one rep...repeat 24 more times :)))

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Inverted Curtis P.'s

June 23, 2016

Warm-up Max Effort 1000m Row Metcon Inverted Curtis P. (Time) 15-12-9 reps of: HSPU Curtis P. (105/85) *Curtis P: Power Clean Lunge: Right Leg Lunge: Left Leg Push Press/Jerk

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TeamTastic

June 22, 2016

15' AMRAP:: Partner 1: 200m run Partner 2: AMRAP of the following:: 12 Pistols (6 each leg) (alternate legs each rep) 12 T2B 12 Hand Release Push Ups **Partner 1 runs while partner 2 completes amrap rounds and reps of the above movements. When partner 1 comes back in from the run then both partners switch. Continue where you left off when you come back in from the runs. **Keep track of your own rounds and reps and the partner who has the least amount of round and reps at the end must complete 2 additional rounds at the end of the wod as a penalty.

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Whata Tabata

June 21, 2016

Whata Tabata (AMRAP - Reps) 8 intervals of 20sec work, 10sec rest for each of the following movements. Score is total reps for the entire workout. -SDHP (95/65) -Pull Ups -Push Press (95/65) -Burpee Wall Balls (20/14)

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Mainsite Monday: Sunday 160501

June 20, 2016

7 rounds for time of: Row 250 meters 20 GHD sit-ups

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Comp Train Team Endurance

June 17, 2016

COMP TRAIN TEAM ENDURANCE Weightlifting Clean and Jerk (5-3-3-1-1) 12' to find heavy single for the day Metcon COMP TRAIN TEAM ENDURANCE Teams of 2 Complete (split the reps up anyhow) 50 Calorie Bike 50 Calorie Row 40 Calorie Bike 40 Calorie Row 30 Calorie Bike 30 Calorie Row 20 Calorie Bike 20 Calorie Row 10 Calorie Bike 10 Calorie Row

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Fast Track

June 16, 2016

Fast Track For Time: 400m Run 40 Med Ball OH Squats (20/14) 400m Run 40 Wall Balls (20/14) 400m Run 40 Med Ball Cleans (20/14) (full squat cleans)

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EMOM BOMB 2

June 15, 2016

EMOM BOMB 2 Min 0-10:: Odd - Max reps of Russian KBS in 45 sec (2/1.5 pood) Even - 10men/8women Box Jumps (24") Min 10-20:: Odd - Max reps of American KBS (2/1.5 pood) Even - 16 Jumping Lunges (8/LEG) *Score is total amount of Russians and Americans KBS combined.

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Mainsite Wod: Sunday 160501

June 14, 2016

Complete as many rounds as possible in 10 minutes of: 50 double-unders (3 to 1 singles) 10 Back Squats (135/95)

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Snatched Up

June 13, 2016

Alternating EMOM for 14 Mins Odd minutes:: AMRAP hang Power Snatches 95/65 Even Minutes:: Pull Ups (8 men/5 women) **Score is power snatch reps. It is RX if you used the right weights and didnt miss any pull ups.

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WhiteCap CrossFit Yoga

June 12, 2016

Sunday Yoga with Coach Kim is canceled for this week. Coach Kim is out of town but we will see you next Sunday for a Beach Yoga Session at Bob Hall Pier at 1:00-2:00pm with Coach Kim. Enjoy the rest of your weekend guys!!!!

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JUST BEACHY

June 11, 2016

"JUST BEACHY" 2 Teams-Conga Style-2 Rounds For Each Person:: 50 Ground 2 OH with Plate (25/15) 25 Burpees Over Bench 50 Ball Slams (20/15) 50 Jumping Lunges 200m Soft Sand Run

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Buddy Beat Down

June 10, 2016

Buddy Beat Down For Time: 800m Run 100 KB Clean & Jerks (1.5/1pood) 75 Hand Release Push Ups 20 Sled Drags (empty sled) (from gym to dumpster and back=1 rep...one person working at a time and alternate partners after each rep) 800m Run **Both partners do the run together and don't start work until both partners are back from the run. Then split the reps up as you wish....but one person working at a time. ***If no partner then run the 800's and cut the other reps in half.

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Run Squat

June 9, 2016

RUN SQUAT 4 Rounds For Time: 400m Run 50 Squats

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Bobby Gone Bad

June 8, 2016

Bobby Gone Bad Weightlifting Bulgarian Split Squats (5-5-5-5-5) Bulgarian split squats...try to increase weight each set...5 per leg each set 5-5-5-5-5. Super Set with Barbell Rows Barbell Row (10-10-10-10-10) Metcon Bobby Gone Bad (AMRAP - Reps) Fight Gone Bad style....3 rounds; 1' at each station for max reps:: -Row for Max Calories (one calorie is eaqual to 1 rep) -Burpees -HSPU -Ball Slams (20/15) -L-Sit Hold Hanging from Bar (each second held is counted as 1 rep...legs must be parallel with gound...fight for it and try to get as many seconds as possible....if you don't get that many seconds, its okay as long as you keep attempting to try throughout the minute!! -Rest 1' *Score is total amount of reps for the entire wod combined.

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4, 3, 2...GO!

June 7, 2016

AMRAP 4':: 25 DU (3 to 1 singles) 25 T2B Rest 2' AMRAP 3':: 14 KB Snatches (1.5/1pood) 14 Box Jumps (24"/20") Rest 2' AMRAP 2':: Max Med Ball Sit Ups (20#) Score is total reps for all three amraps combined.

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Clean Balls

June 6, 2016

"Clean Balls" Weightlifting Clean + F.Sq. + Jerk Complex (5x1+1+2) 5 sets of 1 Clean + 1 Front Squat + 2 Jerks Metcon "Clean Balls" 21-15-9 Power Cleans 135/95 Wall Balls (20/14)

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Lunge Plate Special

June 3, 2016

Lunge Plate Special 5 Rounds: 40 Lunges W/ Plate (35/25lb) 25 OHS (same weight as lunges) --If your drop the weight from overhead or let it rest on your head at any time, you must do 10 Burpees, then you may continue with WOD--

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Bear Beating

June 2, 2016

"Bear Beating" Weightlifting Back Squat (5 x 5 of ( 1 + 1/2 back squats from the bottom *)) 5 x 5 of ( 1 + 1/2 back squats from the bottom *) *go down to the bottom position of the squat, come up to half way, back down to the bottom. stand all the way up. That is 1 rep. Metcon "Bear Beating" 13:00 AMRAP:: Strict Bear Crawl 50’ * 15 Kettlebell Swings (53/35) *Strict means you start on hands and knees, then lift your knees only 2 or 3 inches off the ground (ONLY 2 or 3 INCHES....anything higher makes the movement super easy) and keep your back level when viewed from the side, the legs move directly under the body, not out to the side. butt down, head up the whole time. It is terrible, slow, and good for you. Every 10' for the bear crawl is 1 rep for scoring purposes.

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Hump Day

June 1, 2016

In front of a clock set for 12' with a 135/95lb barbell: 1' Squat Cleans 1' Push Jerks 2' Squat Cleans 2' Push Jerks 3' Squat Cleans 3' Push Jerks **Score is total reps

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Sham

May 31, 2016

Sham 7 Rounds for Time: 11 Body-weight Deadlifts 100m sprint

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MEMORIAL DAY MURPH

May 30, 2016

Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005

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PARTNER JACK

May 28, 2016

MEMORIAL DAY MURPH SCHEDULE:: Monday we will be doing the hero WOD Murph There will only be two classes that we will be open for on Memorial Day and those class times are 9:30am and 5pm. Come in and lets all suffer through this one as a box!! Bring friends and family if you want....and drop-ins are more than welcome to join us as well! Any questions about Monday, please contact Coach Mel at 361-960-6027.....she replies back to texts super fast so feel free to text her at any time and about anything!! See you all on Monday and make sure to bring plenty of water!!! Happy Memorial Day weekend everyone!!! COMMUNITY WOD Metcon PARTNER JACK (AMRAP - Rounds and Reps) WITH A PARTNER....ALTERNATE ROUNDS....ONE PERSON WORKING AT A TIME:: 20-Minute AMRAP of: 10 Push Press, 115/75 10 Kettlebell Swings, 53/35 10 Box Jumps, 24"

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Drop it to the Floor

May 27, 2016

"Drop it to the Floor" Weightlifting:: Floor Press (12' to find a 3rm) Metcon:: Drop it to the Floor 7 Rounds for Time of: 10 Ring Push Ups 10 Floor Press @ 75 of 3RM Floor Press

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Row & Toe

May 26, 2016

Weightlifting Deadlift (5-3-1-1-1) Try to find a heavy single for the day!!! Metcon ROW & TOE "Row & Toe" 6 Rounds...Record Splits for Each of the Rounds:: 500m Row 15 T2B Rest 1' Between Rounds

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Karen's Hard Lemonade

May 25, 2016

"Karen's Hard Lemonade" 10 Wallballs 20/14# 10 GHD Situps 20 Wallballs 20/14# 10 GHD Situps 30 Wallballs 20/14# 10 GHD Situps 40 Wallballs 20/14# 10 GHD Situps 50 Wallballs 20/14# 10 GHD situps *Perform 3 burpee box jumps (24/20) every time a set is broken.

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A$$ PAIN

May 24, 2016

Weightlifting:: Bench Press (5-5-5-5) Super Set with BB Row Barbell Row (5-5-5-5) METCON:: "A$$ PAIN" Amrap in 7' of: 12 oh squats (135/95) 18 kb swings (2/1.5pood) 20 calorie row

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Mondaze

May 23, 2016

Complete as many reps as possible in 8 minutes of: Shoulder to Overhead (115/75) Each time you break, perform 50 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: Hang Power Cleans (135/95) Each time you break, perform 30 squats **Score is total number of reps of S2OH and HPC

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COMMUNITY WOD KNOCK OUT

May 21, 2016

COMMUNITY WOD KNOCK OUT You and your partner must knock out the reps together until all work is completed...one person working at a time.... 75 Cal Airdyne 200 Ab mat sit ups 150 Goblet squats 100 KB Clean & Jerks 50 Burpee Over Bench

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Just a Few Reps

May 20, 2016

3 Minute Amrap: 5 Pull Ups 5 T2B 5 Push Press (115/85) rest 2 minutes 3 Minute Amrap: 10 Wall Balls (30/20) 10 Hand Release Push Ups 10 Burpees rest 2 minutes 3 Minute Amrap: 5 Hang Squat Cleans (115/85) 10 BB Behind the Neck Walking Lunges 5 C2B

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Get On Up

May 19, 2016

15 Thruster(135/95) 200m Run 20 Thrusters (95/65) 400m Run 30 Thrusters (65/45) 800m Run

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I've Got 5 On It

May 18, 2016

5 Rounds: 1 min of Cal. Row 1 min of Russian KBS (2/1.5 pood) 1 min of AbMat Sit Ups 1 min of DU 1 min REST *Score is total reps

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Lurong Living Summer Blast Test 2016

May 17, 2016

0:00-4:00:: ROUND 1 20 Box Jump Overs (30"/24") 15 Toes to Bar 10 Clean & Jerks (155/105) 4:00-8:00:: ROUND 2 20 Box Jump Overs (30/24) 15 Toes to Bar 10 Clean & Jerks (185/125) 8:00-12:00:: ROUND 3 20 Box Jump Overs (30/24) 15 Toes to Bar 10 Clean & Jerks (205/145) 12:00-16:00:: ROUND 4 20 Box Jump Overs (30/24) 15 Toes to Bar AMRAP Clean & Jerks (225/155)

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Mary

May 16, 2016

Mary 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups

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BANDS TO MAKE YOU JUMP

May 13, 2016

BANDS TO MAKE YOU JUMP 21-15-9: Banded Deadlifts(Green Band @ 135/95lb) Box Jumps (24/20")

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SUCK IT UP

May 12, 2016

Warm-up 500m Row Max Effort 500m Row GO ALL OUT IN THIS TIME TRIAL!!! Metcon "SUCK IT UP" 20' EMOM of: EVEN MINUTES- 100m Sprint (Dumpster and back) ODD MINUTES- 5 weighted knee raises with med ball at ankles (20/14) 10 Wall Balls (20/14) **Score is total minutes you completed in the EMOM for example: if you did not complete the work 4 minutes out of the 20 minutes, then your score is 16 rounds.

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The Air Force Wod

May 11, 2016

Air Force Wod For time: 20 Thrusters 20 SDHP 20 Push Jerks 20 OHS 20 Front Squats (95/65) **Emom stop and complete 4 burpees then continue wod. **20' time cap

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TABATA THIS!

May 10, 2016

Tabata This! Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps. E.G., 10, 22, 9, 15, 15 = 71

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Mainsite Monday: Monday 140901

May 9, 2016

Monday 140901 For time: Row 30 calories 30 burpees, jumping over the barbell 30 Hang Cleans 135/95

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DROP KICK

May 6, 2016

Drop Kick Weightlifting Back Squat (5-5-5-5-5-5) 6 sets:: 5reps @ 65,70,75,70,75,80% Metcon Drop Kick 12' AMRAP: 10 Toes to Bar 10 KB Swings 70/53 10 Pistols

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Testing 1, 2, 3

May 5, 2016

Testing 1, 2, 3 Weightlifting Overhead Squat (1x1) 12' to find max single for the day 2k Row Max Effort 2k Row Max DU in 5' 5' to complete as many DU's as possible.....no SU's for this tester

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1..2..3..Done!

May 4, 2016

1..2..3..Done! 400m Run 10 Power Cleans 135/95 10 Bar Muscle Ups or 20 Ring Dips 400m Run 15 Power Cleans 115/75 25 C2B 400m Run 20 Power Cleans 95/65 30 Pull Ups

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Isa-Grace

May 3, 2016

Isabel For Time: 30 Snatches, 135# / 95# Record time for Isabel and rest 5' before starting Grace Grace For Time: 30 Clean and Jerks, 135# / 95#

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Mainsite Monday: Sunday 160424

May 2, 2016

4 4-minute rounds of: 15 wall ball (20/14) 30 medicine ball cleans (20/14) Row for max calories Rest 3 minutes between rounds. Post calories rowed each round.

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What The Friday??

April 29, 2016

1 round of: 30 hang power cleans 115/75 15 ring dips 15-ft. rope climb, 3 ascents Then, 2 rounds of: 20 hang power cleans 115/75 10 ring dips 15-ft. rope climb, 2 ascents Then, 3 rounds of: 10 hang power cleans 115/75 5 ring dips 15-ft. rope climb, 1 ascent

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Tabata Something Else

April 28, 2016

Tabata Something Else (AMRAP - Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.

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CrossFit Total

April 27, 2016

The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)

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Endurance Duo

April 26, 2016

2 man team: Partner 1: 1 mile run Partner 2: Row max distance while partner is running. Then switch when partner comes back in. Score is total meters rowed as a team... if you are a 5' mile runner, then try to run this mile at like 75% effort so it gives your buddy some time to rack up some meters and then you arent gassed out when you get back in to row.

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Mansite Monday: Wednesday 160420

April 25, 2016

Mainsite Monday: Wednesday 160420 With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75/45 From 5:00-10:00 use 95/65 From 10:00-15:00 use 115/85 Continue adding 20 lb. every 5 minutes for as long as you are able. Post number of minutes completed...If you completed all of the reps in minute 15, then your score is 15.

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TriPood

April 22, 2016

50 Russians (2Pood/1.5Pood) (70/53) 750m Row 30 cal on Airdyne 400m Run 500m Row 20 cal on Airdyne 400m Run 250m Row 10 cal on Airdyne 400m Run 50 Russians (2Pood/1.5Pood) (70/53)

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ThreeDay

April 21, 2016

ThreeDay 3 Rounds 15 Snatches 115/75# 30 Wallball (20/14) Rest 3 Minutes AMRAP in 3 Ring Push Ups Rest 3 Minutes AMRAP in 3 Bar Muscle Ups or 1:30 of max C2B and 1:30 of max Ring Dips

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Better Together

April 20, 2016

Better Together Teams of 2 AMRAP in 15' 100m Farmer Carry 70/53# 20 Shoulder to overhead 30 Box Jumps (30/24) 40 OHS weights:: rx:155/115 s1:135/95 s2:115/85

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Ghost

April 19, 2016

Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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Clean Inversion

April 18, 2016

Clean Inversion 21-15-9: Squat Cleans (135/95) HSPU

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TGIF

April 15, 2016

Complete as many rounds as possible in 20 minutes of: Row 500 meters 20 GHD sit-ups 10 OHS (95/65)

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12 Minute Couplet

April 14, 2016

In front of a clock set for 12 minutes: 1 minute of Ring MU 1 minute of Sumo Deadlift High Pulls (115/75) 2 Ring MU 2 minutes of SDHP 3 minutes of Ring MU 3 minutes of SDHP

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Smashed

April 13, 2016

4 rounds for time: 10 Burpee Pull Ups 20 OH Lunges (115/75) 30 DU (3 to 1 singles)

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STRENGTH SCORING

April 12, 2016

STRENGTH SCORING 5 ROUNDS FOR MAX REPS: Max Reps Front Squats (bodyweight) (from the rig) Max Reps Shoulder to Over Head (men: 3/4 bodyweight; women: 1/2 bodyweight) **Perform the 2 movements back-to-back w/o rest-if you need to change the load after the squats, do it with a quickness and get back to the S2OH afap. Rest a full 2' after each set of S2OH. Your score is the total number of Squats and total number of S2OH in the 5 round session. ALSO POST YOUR LOADS FOR THE 2 MOVEMENTS IN THE NOTES SECTION. **CLASSIFIER:: Firebreather: 80+ reps Excellent: 60-79 reps Good: 45-59 reps Fair: 44 or less reps

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MAINSITE MONDY: FRIDY 160129

April 11, 2016

Mainsite Monday: Friday 160129 5 rounds for reps of: 1 minute of deadlifts (185/125) 1 minute of hand release push-ups 1 minute of strict knees-to-elbows (NO KIP OR BACK SWING AT ALL...DO STRICT KNEE RAISES TO SCALE THE MOVEMENT)

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TEAM UP

April 9, 2016

TEAM UP Teams of 2...For time complete:: 100 Wall Balls (20/14) kids (6/4) 90 Walking lunges with med ball oh 80 Med Ball Pass Sit Ups 70 Kettlebell Swings (1.5/1pood) 60 Gobblet Squats (1.5/1pood) 50 Burpee Box Jumps (alternate reps)

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RANDY

April 8, 2016

Randy For Time: 75 Power Snatches, 75#/55#

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All Repped UP

April 7, 2016

For total reps: 5' of Max Box Jump Overs (24" for everyone) 4' of Max Kettlebell Swings (53#/35#) 3' of Max DU 2' of Max Pull Ups 1' of Max Burpees

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Runnin' the Streets

April 6, 2016

Mainsite WOD: Saturday 160319 For Time: Run 400m Rest 1' Run 800m Rest 2' Run 1,200m Rest 3' Run 1,600m **Subtract 6' of rest from total time and post that time in Wodify.

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DT

April 5, 2016

DT 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#

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TABATA FUN

April 4, 2016

TABATA FUN 8 intervals of 20 sec work/10 sec rest of the following movements:: *T2B *Weighted Pistols (35/26#) (alt legs each rep) *Med Ball Push Ups (chest hits med ball each rep) *Ball Slams (20/15) **Score is total reps

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ANNIE & GRIFF MASH UP

April 1, 2016

ANNIE & GRIFF MASH UP 50 DU 50 AbMat Situps 800m Run 40 DU 40 AbMat Situps 400m Run Backwards 30 DU 30 AbMat Situps 800m Run 20 DU 20 AbMat Situps 400m Run Backwards 10 DU 10 AbMat Situps **3 to 1 SU **30' Time Cap

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KB CRAZY

March 31, 2016

KB CRAZY For Time: 50 KBS (1.5/1 pood) 50 KB OHS (25 each arm) 50 KB Hang Clean & Jerk (25 each arm) 50 KB Goblet Squats *Penalty: Every time the KB is put down, person must complete 100m sprint with their KB (to dumpster and back) before continuing wod.

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DOUBLE WHAT

March 30, 2016

"Double What" 15' Emom: 10 Burpees Then with remainder of the minute complete as many DU as possible **SCORE IS TOTAL # OF DU's AT THE END OF THE 15'

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WEIGHT...WHAAAA??

March 29, 2016

WEIGHT...WHAAAA?? Complete as many rounds as possible in 12 minutes of: 5 Thrusters (135/95) 7 Hang Power Cleans (135/95) 9 Clean and Jerks (135/95)

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FIGHT GONE BAD

March 28, 2016

Fight Gone Bad Three rounds of: Wall-ball Shots, 20#/14# Sumo deadlift high-pull, 75#/55# Box Jumps, 20" Push-press, 75#/55# Row (Calories) 1-minute rest

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CrossFit Open WOD 16.5

March 25, 2016

CrossFit Open WOD 16.5 Rx 21-18-15-12-9-6-3 reps for time of: Thrusters Bar Facing Burpees Men use 95 lb. Women use 65 lb. Metcon CrossFit Games Open 16.5 Scaled For Time: 21 Thruster, 65# /45# 21 Bar Facing Burpees 18 Thruster, 65# /45# 18 Bar Facing Burpees 15 Thruster, 65# /45# 15 Bar Facing Burpees 12 Thruster, 65# /45# 12 Bar Facing Burpees 9 Thruster, 65# /45# 9 Bar Facing Burpees 6 Thruster, 65# /45# 6 Bar Facing Burpees 3 Thruster, 65# /45# 3 Bar Facing Burpees

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ROW PYRAMID

March 24, 2016

ROW PYRAMID Stroke pyramid: 10/20/30/40/50/40/30/20/10 Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10. SCORE IS TOTAL METERS ROWED AT THE END.....if there are more people than rowers than either wait on a rower or jump on the Airdyne and follow the same pyramid pattern.

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4 SCORE

March 23, 2016

"4 Score" AMRAP 4': 30 Lateral Barbell Burpees, Max Snatches (75/55) in Remaining Time Rest 4:00 AMRAP 4': 20 Lateral Barbell Burpees, Max Snatches (135/95) in Remaining Time Rest 4:00 AMRAP 4': 10 Lateral Barbell Burpees, Max Snatches (155/105) in Remaining Time

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FINAL COUNTDOWN

March 22, 2016

2 Rounds: AMRAP 2: 200 Meter Run Max Overhead Squats (135/95) (from ground) Rest 1:00 AMRAP 2: 200 Meter Run Chest to Bar Pull Ups Rest 1:00 AMRAP 2: 200 Meter Run Max Handstand Pushups Rest 1:00 Post total reps for all three movements.

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MAINSITE MONDAY: THURSDAY 160310 (10MAR16)

March 21, 2016

Mainsite Monday: Thursday 160310 (10MAR16) For time: 1 round of: 100 double-unders (4 to 1 singles) 50 squats 25 push press (95/65) Then, 2 rounds of: 60 double-unders 30 squats 15 push press (95/65) Then, 3 rounds of: 40 double-unders 20 squats 10 push press (95/65)

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CrossFit Games Open 16.4

March 18, 2016

CrossFit Games Open 16.4 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 Scaled 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-ups

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TERRY

March 17, 2016

Terry For Time: 1-Mile Run 100 Push-Ups 100m Bear Crawl 1-Mile Run 100m Bear Crawl 100 Push-Ups 1-Mile Run In honor of Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana

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Gas Pedal

March 16, 2016

Gas Pedal 3 Rounds for Time: 100 Double Unders (3 to 1 singles) 15 Hang Power Clean and Jerk 135/95#

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MATT WEHRLE'S BELATED BDAY WOD

March 15, 2016

MATT WEHRLE'S BELATED BDAY WOD TEAMS OF 2:: 200M WALKING LUNGES WITH PARTNER AT THE SAME TIME (TO SECOND PALM TREE) 200M RUN TOGETHER WITH PARTNER 500M ROW EACH (ONE PERSON ROWING AT A TIME) 200M RUN TOGETHER WITH PARTNER

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SOMETHING DIFFERENT

March 14, 2016

4 Rounds- :40 on/:20 off Box Jumps (24/20) HSPU Rest 3 Minutes 4 Rounds- :40 on/:20 off Shoulder to Overhead 155/105# DB Row From Plank Position 35/25# (alternate arms each rep)

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Team Throwdown

March 12, 2016

Team Throwdown For time complete: Teams of 3 WOD 1600m Row (divided anyway). One person must be in the plank the entire row. 20 Wallball each (relay style) (20/14) 40 Unison Situps (arms interlaced) 20 Pull-ups Each (relay style) 40 Unison KB Swings (53/35) 20 BB Behind the Neck Walking Lunges (115/75) 40 Squat Cleans (divided anyway) (115/75). One person must be in the plank the entire time cleans are being done. 20 Unison Burpees

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CrossFit Games Open 16.3

March 11, 2016

CrossFit Games Open 16.3 Rx'd (AMRAP - Reps) WORKOUT 16.3 Rx’d Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP - Reps) WORKOUT 16.3 Scaled Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb.

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ThreesDay

March 10, 2016

3' AMRAP: 10 T2B 10 KBS(1.5/1 pood) 1' REST 3' AMRAP: 10 T2B 10 KB Clean & Jerks (Alternate Arms) (1.5/1pood) 1' REST 3' AMRAP: 10 T2B 10 OH Walking Lunge w/ KB (switch arms after 5 reps) (1.5/1pood) **SCORE IS TOTAL ROUNDS AND REPS FROM ALL THREE AMRAPS

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HIGH 5

March 9, 2016

HIGH 5 (5 Rounds for time) 5 rounds--each round for time--1 minute rest between rounds:: 20 wall balls 20/14 12 Pistols (alternating legs) 10 OHS 115/75

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Speed Demon

March 8, 2016

Speed Demon In teams of 2: *Buy-In: 20 Burpee Box Jumps(24/20")(Alt. Partners each rep) THEN... 12 Rounds: (Alt. Each Round...so one person does a round at a time) 20 Kettlebell Swings(2/1.5 pood) 10 Floor Press(135/95lb) THEN... Cash-Out: 20 Burpee Box Jumps(24/20")

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Mainsite Monday WOD: Tuesday 160301

March 7, 2016

Mainsite Monday WOD: Tuesday 160301 9-15-21 reps for time of: Row for calories Power Snatches (115/75)

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CrossFit Open WOD 16.2

March 4, 2016

CrossFit Games Open 16.2 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9 @ 275# / 175# *Round 5 - 7 @ 315# / 205# Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish. CrossFit Games Open 16.2 Scaled 4-Minute AMRAP + Bonus Time of: 25 Hanging Knee Raises 50 Single Unders Squat Cleans* *Round 1 - 15 @ 95# / 55# *Round 2 - 13 @ 115# / 75# *Round 3 - 11 @ 135# / 95# *Round 4 - 9 @ 155# / 115# *Round 5 - 7 @ 185# / 135# Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

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Partner Calorie Race

March 3, 2016

Partner Calorie Race Teams of 2... 150cal/100cal Airdyne For Time Rest 5:00 200cal/150cal Row For Time (One person working at a time....while one person is biking or rowing the other partner must do plank holds on elbows: 1' hold then 1' rest continuously until they switch out with their partners) Score: Total time minus the 5' of rest

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WEDNESDAY TABATA

March 2, 2016

WEDNESDAY TABATA (AMRAP - Reps) 8 intervals of 20sec work, 10sec rest for the following movements:: Push Press (95/65) Abmat Sit Ups with Plate (25/15) Hang Power Cleans (95/65) Kettlebell Swings (1.5pood/1pood) SCORE IS TOTAL REPS COMPLETED FOR ENTIRE WOD.

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DEEP TUESDAY

March 1, 2016

DEEP TUESDAY (AMRAP - Rounds and Reps) AMRAP in 10: 5 Power Snatch 135/95# 10 Toes to Bar 15 Wallball (30/20)

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CrossFit Games Open 16.1

February 29, 2016

CrossFit Games Open 16.1 (AMRAP - Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep IF YOU ARE UNABLE TO DO THE RX VERSION, THEN DO THE SCALED VERSION BELOW!! CrossFit Games Open 16.1 Scaled (AMRAP - Reps) 20-Minute AMRAP of: 25 Ft. Front Rack Walking Lunge, 45#/35# 8 Bar Facing Burpees 25 Ft. Front Rack Walking Lunge, 45#/35# 8 Jumping Pull-ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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FRAN FRIDAY

February 26, 2016

Fran 21-15-9 Thrusters, 95# / 65# Pull-ups

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ROW PYRAMID

February 25, 2016

Row Pyramid (Distance) 2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of light rowing in between each piece.

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Wonderful Wednesday

February 24, 2016

1 Snatch High Pull + 1 Hang Snatch + 1 Hip Snatch @75-80% (3-3) 2 sets of:: 1 Snatch High Pull + 1 Hang Snatch + 1 Hip Snatch @75-80% Overhead Squat (1RM) Take 10 minutes to find 1RM OHS Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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GHOST

February 23, 2016

Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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MAINSITE WOD: Friday 160219 (19FEB16)

February 22, 2016

For time, working on the odd minutes, and resting on the even minutes: 100 chest-to-bar pull-ups 95-lb. push presses, 125 reps 95-lb. back squats, 150 reps Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

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WHAT THE AMRAP

February 19, 2016

Warm-up 800m Run Max Effort 800m Run Metcon WHAT THE AMRAP 20' AMRAP of: 5 Front Squats(RX = 155/115lb, S1 = 135/95lb, S2 = 115/75lb) 7 HSPU 9 T2B

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DIRTY PLATES

February 18, 2016

Warm-up 100 Banded Heavy Russians Every time you break you must complete 30 DU or 50 SU Metcon DIRTY PLATES (Time) 400m Run 40 Burpee to Plate(35/25lb) 30 GTOH w/ Plate 20 OH Walking Lunges w/ Plate 400m Run

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3 MINUTE REPEATS

February 17, 2016

Warm-up 50/50 50 GHD SU 50 GHD BE with plate (25/15)--only go to parallel for the ghdsu Metcon 3 Minute Repeats (AMRAP - Rounds and Reps) 3 minute amrap 5 power cleans 115/75 7 burpees over barbell (lateral) 9 thrusters 115/75 -Rest 1 min- ***Post total rounds and reps for score and in notes section post each score for each set 5 Rounds Total

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2009 SECTIONALS WOD 2

February 16, 2016

Weightlifting Back Squat (15' to find new one rep max) Metcon 2009 Sectionals WOD 2 (Time) For Time: 50 C2B 50 Burpees

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Mainsite Wod: THURSDAY 160204 (04FEB16)

February 15, 2016

Weightlifting 5x2 Split Jerk with OH Split Hold (2-2-2-2-2) 5X2 Split Jerk (with 3 count OH hold in split Metcon Mainsite Wod: THURSDAY 160204 (04FEB16) (Time) 4 rounds for time of: 20 Overhead Squats (115/75) 20 Box Jumps (30/24)

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OPEN FLASHBACK III

February 12, 2016

Weightlifting 1 Tempo Back Squat + 2 Back Squats AFAP (3-3-3-3-3-3-3) EMOM for 7' Complete 1 Tempo Back Squat 33x1 then complete 2 Back Squats AFAP 75-85% Try not to go over 85% because it will make the wod suck Metcon CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# If you are unable to complete the wod at the RX weight, then you have the option to do the scaled version.....but I am confident that everyone can handle the weight in this wod.....just have a plan of attack when it comes to splitting up the reps....challenge yourself and stick it out!!! CrossFit Games Open 15.5 Scaled (Time) For Time: 27 Calorie Row 27 Thrusters, 65# / 45# 21 Calorie Row 21 Thrusters, 65# / 45# 15 Calorie Row 15 Thrusters, 65# / 45# 9 Calorie Row 9 Thrusters, 65# / 45#

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OPEN FLASHBACK II

February 11, 2016

Warm-up 1-Mile Run (Time) Max Effort 1-Mile Run Metcon CrossFit Games Open 15.3 (AMRAP - Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders IF YOU ARE UNABLE TO DO MU's OR DU's THEN DO THE SCALED VERSION BELOW :)))) CrossFit Games Open 15.3 Scaled (AMRAP - Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*

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OPEN FLASHBACK

February 10, 2016

CrossFit Games Open 11.1 (AMRAP - Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# CrossFit Games Open 11.6 (AMRAP - Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters 3 Chest-To-Bar Pull-ups 6 Thrusters 6 Chest-To-Bar Pull-ups 9 Thrusters 9 Chest-To-Bar Pull-ups 12 Thrusters 12 Chest-To-Bar Pull-ups 15 Thrusters 15 Chest-To-Bar Pull-ups 18 Thrusters 18 Chest-To-Bar Pull-ups 21 Thrusters 21 Chest-To-Bar Pull-ups *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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MAINSITE WOD: MONDAY 160208

February 9, 2016

Warm-up 50/50 50 GHD SU 50 GHD BE Metcon Mainsite Wod: Monday 160208 (AMRAP - Reps) 3 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders From 2:00-3:00, 35-lb. dumbbell push jerks From 3:00-4:00, pull-ups From 4:00-5:00, 35-lb. dumbbell hang squat cleans Rest 5 minutes between rounds. Post number of reps completed each round to notes. Dan Bailey, 152, 146, 139

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3 Minute Mash Up

February 8, 2016

3 MINUTE MASH UP Weightlifting 3 BN Snatch Grip Push Press + 3 OHS (6-6-6-6-6) 5 Sets 3 Behind Neck Snatch Grip Push Press + 3 Overhead Squats Start at 70% of 1 RM Overhead Squat and add if you can Metcon 3 Minute Mash Up (AMRAP - Rounds and Reps) Every 3 Minutes 2 Rounds 6 Burpees 6 Situps 6 OH Reverse Lunges 95/65 If you complete in under 3 minutes, add 2 reps to each movement for the next 4 minutes. Continue until you cannot complete two rounds in 3 minutes. If you barely finish the first or second 3 minute round, add 1 minute to the following rounds. **Score is number of 3' rounds completed

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Barbara

February 5, 2016

Warm-up GHD OBLIQUE TWISTS WITH KB 4X25 GHD OBLIQUE TWISTS WITH KB (53/35) Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

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SHAM

February 4, 2016

Weightlifting DEADLIFT PROTOCOL (3-3-3) 3 X 1/2 RANGE DL 85-90% of 1rm DL (pull to top of knee cap...no further) 8 X MAX HEIGHT BJ REST 3' 3 SETS Metcon Sham 7 Rounds for time of: 11 Bodyweight Deadlifts 100m Sprint In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007

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BIG FAT FRELEN

February 3, 2016

Weightlifting Clean and Jerk (12' TO ESTABLISH A 1RM C&J ) try to allow yourself 3 attempts to hit a new 1rm....if you need more that is okay Metcon "Big Fat Frelen" 400m Run* before every round of: 21-15-9 of: C2B Pull ups Russian KBS, 70/55 Thrusters, 95/65

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Comp Train Team Endurance

February 2, 2016

Warm-up Thruster (3-3-3-3-3-3-3-3-3-3) 10 SETS OF 3 THRUSTERS WITH 30 SEC REST BETWEEN SETS....TRY TO ADD WEIGHT EACH SET RECORD HIGHEST LOAD Metcon COMP TRAIN TEAM ENDURANCE (Time) Teams of 2 Complete (split the reps up anyhow) 50 Calorie Bike 50 Calorie Row 40 Calorie Bike 40 Calorie Row 30 Calorie Bike 30 Calorie Row 20 Calorie Bike 20 Calorie Row 10 Calorie Bike 10 Calorie Row

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Mainsite Monday WOD 141210

February 1, 2016

1000m Row (Time) Max Effort 1000m Row TIME TRIAL SO GO ALL OUT AND TRY TO HIT A PR Mainsite Monday WOD 141210 (AMRAP - Reps) In front of a clock set for 12' with a 135/95lb barbell: 1' Squat Cleans 1' Push Jerks 2' Squat Cleans 2' Push Jerks 3' Squat Cleans 3' Push Jerks ** SCORE IS TOTAL REPS FOR ENTIRE 12'

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EMOM BOMB

January 26, 2016

EMOM BOMB (Calories) 10' EMOM Even: Row for calories Odd: 15x Kettlebell Swings(1.5/1 pood) ...Then Immediately Into... 10' EMOM Even: Row for calories Odd: 10x Box Jumps(24/20") ***SCORE IS TOTAL CALORIES ROWED FOR ENTIRE WOD

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2016 CROSSFIT LIFT-OFF EVENT 3

January 25, 2016

2016 CrossFit Lift-Off Event 3 (AMRAP - Rounds and Reps) Rx'd Workout Complete as many rounds as possible in 12 minutes of: 3 snatches 6 clean and jerks 9 chest-to-bar pull-ups 54 double-unders M 135 lb., F 105 lb. Scaled Workout Complete as many rounds as possible in 12 minutes of: 3 snatches 6 clean and jerks 9 pull-ups 54 single-unders M 95 lb., F 65 lb.

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WCCF TABATA

January 22, 2016

WCCF TABATA (AMRAP - Reps) 8 intervals of 20 sec work and 10 sec rest of the following movements: Air Squats Ball Slams (20/15) Wall Ball (20/14) Pull Ups

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HIGH 5

January 21, 2016

HIGH 5 (AMRAP - Rounds and Reps) 5' AMRAP: 5 Ring Dips 10 HSPU rest 2' 5' AMRAP: 15 cal Row 20 Dumbbell Push Press (10 each arm) (35/25) rest 2' 5' AMRAP: 25 Med Ball Cleans (30/20) 30 Barbell Walking Lunges in Back Squat position (115/85)

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MAINSITE WOD: SATURDAY 130309-MARCH 9, 2013

January 20, 2016

Mainsite Wod: Saturday 130309-March 9, 2013 (AMRAP - Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 15 Chest to bar pull-ups 30 second Ring L-sit hold (accumulated....if you drop from L-Sit, get back into it and continue adding time until you get an accumulated 30 seconds)

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TIME TO WORK

January 19, 2016

Time to Work (AMRAP - Reps) 2 Rounds, 2 Minutes at each station Wallball 20/14# Hang Power Clean 135/95# Burpees Toes to bar Rest 2 Minutes

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TWO GIRLS, ONE DAY

January 18, 2016

Isabel (Time) For Time: 30 Snatches, 135# / 95# rest 4' before Annie Annie (Time) 50-40-30-20-10 Double-unders Sit-ups 4 to 1 singles

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FUN FRIDAY

January 15, 2016

Fun Friday II (3 Rounds for time) 3 Rounds for Time (record time for each round):: 12 weighted pistols (26# KB/18# KB) 12 Alternating KB Snatch (1.5pood/1pood) 40 DU (3 to 1 singles) REST 2' BETWEEN SETS AND TRY TO KEEP TIMES 2-3 SECONDS FROM THE FIRST SET

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LUNG BURN

January 14, 2016

LUNG BURN Warm-up 50/50 50 GHD SU 50 GHD BE Metcon Lung Burn (Time) 800m Row 800m Run 40 cal AirDyne 400m Row 400m Run 30 cal AirDyne 200m Row 200m Run 20 cal AirDyne

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THRUSTIN' IT

January 13, 2016

Metcon Thrustin' It (Time) 75 Thrusters for time (115/75) EVERY TIME YOU BREAK COMPLETE 2 ROUNDS OF CINDY **1 round of Cindy= 5 Pull Ups 10 Hand Release Push Ups 15 Squats

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BALLS, BELLS, & RINGS

January 12, 2016

Balls, Bells, & Rings (AMRAP - Rounds and Reps) 15' AMRAP: 30 Wall Balls (30/20) 30 Kettlebell Swings (1.5/1pood) 30 Ring Dips

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MAINSITE MONDAY: SATURDAY 160109

January 11, 2016

Metcon Mainsite Monday: SATURDAY 160109 (09JAN16) (8 Rounds for reps) SATURDAY 160109 (09JAN16) On an 8-minute running clock, perform 1 minute each of: Squats Hand Release Push-ups 20-inch box jumps Pull-ups Inverted burpees Wall-ball shots 20/14 Burpees Double-unders (no singles...if you can't DU then you must attempt them for the entire minute) Post reps completed for each exercise

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NANCY

January 8, 2016

Nicole (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups

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MAINSITE WOD: TUESDAY 160105

January 7, 2016

Tuesday 160105 (3 Rounds for time) TUESDAY 160105 Establish your 1-rep-max deadlift Then, with a barbell loaded to 50 percent of your max deadlift: 15 cleans for time 12 cleans for time 9 cleans for time Rest as needed between each set. Post your max deadlift load and times for each set of cleans Deadlift

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NANCY

January 6, 2016

Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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FUN FIFTEEN

January 5, 2016

Fun Fifteen (AMRAP - Rounds and Reps) FUN FIFTEEN 5 min AMRAP Row 200 meters 12 Push Jerk (155/105) Rest 2 minutes 5 minute AMRAP 7 Power clean and jerk (155/105) 20 AbMat Sit Ups Rest 2 minutes 5 minute AMRAP 18 Kb swings (1.5/1pood) 40 Double unders (3 to 1 singles) **Add total completed rounds together and all of the extra reps together for score

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MAINSITE MONDAY: SATURDAY 160102

January 4, 2016

'CHIP' into the New Year Metcon (Time) Teams of 3: 100 Cal Row 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Toes to Bar 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100 Cal Row Complete the series as a team gaining 100 total of each movement. **If you are a team of 2... Complete 70 reps for each movement **If you are a team of 1... Complete 35 reps for each movement TIME CAP: 32'

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CLOSED

December 25, 2015

If you have any questions, shoot coach Mel a text. 361 960 6027

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CLOSED

December 24, 2015

If you have any questions, shoot coach Mel a text. 361 960 6027

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RUNNING FRAN

December 23, 2015

Running Fran (Time) Run 400m 21 Thrusters (95/65) 21 Pull Ups Run 400m 15 Thrusters 15 Pull Ups Run 400m 9 Thrusters 9 Pull Ups

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50 SHADES OF PAIN

December 22, 2015

50 Shades of Pain (Time) Teams of 2....complete the following work together...one person working at a time...split up reps between the two of you any way you want:: 50 OHS (115/75) 50 KB Swings (70/53) 50 Burpee Pull Ups 50 Front Rack Lunges (115/75) 50 Burpee Box Jumps (alternate after each rep) (24" for everyone)

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MAINSITE MONDAY 'SUNDAY 151206'

December 21, 2015

Monday 'SUNDAY 151206' (AMRAP - Reps) Tabata push press (75/55) Tabata abmat sit-ups Tabata sumo deadlift high pull (75/55) Tabata CFPU (hand release at the bottom) The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Post total reps from all 32 intervals

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CROSSFIT TOTAL

December 18, 2015

The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)

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ENDURANCE JUNKIE

December 17, 2015

Endurance Junkie (Time) 3 rounds for time of: Run 800m 30 burpees 40' time cap

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THIS IS GONNA HURT

December 16, 2015

This Is Gonna Hurt (Time) 30-20-10 reps for time of: Calorie Row Clean and Jerks (115/75) **Every rep has to touch the ground but you can choose to do power or squat clean

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LORD OF THE RINGS

December 15, 2015

Lord of the Rings (Time) 4 Rounds: 12 Ring Push-ups 24 Goblet Squats 53/35# 12 Toes Through Rings

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MAINSITE MONDAY "THURSDAY 151210"

December 14, 2015

Mainsite Monday "THURSDAY 151210" (AMRAP - Reps) Tabata air squat Tabata deadlift, 155 lb./105 lb. Tabata air squat Tabata deadlift, 155 lb./105 lb. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Post total reps from all 32 intervals

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PARTNER PAIN

December 11, 2015

Partner Pain (AMRAP - Reps) 3 Rounds For Total Reps Combined as a Team:::::::: MINUTE 1:: Partner 1 completes as many ball slams as possible (20/15) MINUTE 2:: Switch MINUTE 3:: Partner 1 completes as many Single Unders as possible MINUTE 4:: Switch MINUTE 5:: Partner 1 completes as many HSPU as possible MINUTE 6:: Switch MINUTE 7:: Partner 1 Row for Max Calories (SPM 30+....GO ALL OUT AND NO SAND BAGGING IT OR YOU AND UR PARTNER WILL HAVE TO DO BURPEES DURING UR ROW REST TIME AS A PENALTY AND STOP AT 50sec TO ALLOW TIME TO SWITCH WITH UR PARTNER....one calorie is one rep) MINUTE 8:: Switch

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HANG CLEAN CORE

December 10, 2015

Hang Clean Core (Time) Wod For time 7 Hang power cleans (115/80#) 7 T2B 7 hang power cleans 14 T2B 7 hang power cleans 21 T2B 7 hang power cleans 28 T2B

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DOUBLE BLACK DIAMOND

December 9, 2015

DOUBLE BLACK DIAMOND (Time) 10-1 Chest to Bar Pullups Push Press 115/75# Overhead Reverse Lunges 115/75#

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BOWEN

December 8, 2015

Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24" In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department. To learn more about Bowen click here 35' TIME CAP womens rx deadlift weight 155# and kb weight is 35#

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CHARIZARD

December 7, 2015

Charizard (AMRAP - Reps) 10 Minute Ladder 10-12-14-16-18-etc..... Double Unders (4 to 1 singles) Abmat Situps Kettlebell Swings (2pood/1.5pood)

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SPEED TRAP TOWN

December 4, 2015

"Speed Trap Town" For times: 50 Burpee Box Overs (24/20") (Rest 2 minutes until the top of the minute) Calorie Row (M:30-20-10 / F:24-16-8) Push Press 95/65# (30-20-10) (Rest 2 minutes until the top of the minute) 21-15-9 Med Ball Cleans (full squat cleans 20/14) Push Jerk with Med Ball (20/14) *25 minute time cap **SCORE IS TOTAL TIME MINUS 4 MINUTES FOR REST TIME

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ROWED KILLED

December 3, 2015

ROWED KILL (Distance) 20' EMOM with Partner Alternate the following two movements: - 10 back squats ((175/115) - 1 Min Row **First 2 rows-- @ 22 SPM **Next 2 rows-- @24 SPM **Next 2 rows-- @26 SPM ** Next 2 rows--@28 SPM ** Last 2 rows-- ALL OUT (minimum 32 SPM) ALL OUT ROW...ALL FREAKING OUT ***Score is combined meters rowed for entire 20 min , so do not clear the rower screen

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T&T

December 2, 2015

T&T (5 Rounds for time) 5 Rounds 15 Thrusters (95/65#) 15 T2B Rest 60s between rounds and post times for each round....goal is to keep split times 3-4 seconds from round one.

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AK DAY

December 1, 2015

AK DAY Annie (Time) 50-40-30-20-10 Double-unders Sit-ups rest 3' before Karen Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

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AMRAPERS DELIGHT

November 30, 2015

AMRAPers DELIGHT (AMRAP - Rounds and Reps) AMRAP 4 15 Pullups 15 Box Step ups 20"/M45# BB on Back/W35# BB on Back (rest 3 minutes) AMRAP 4: 15 Sumo Deadlift High Pull (75/55) 10 Burpees (rest 3 minutes) AMRAP 4: 15 KB Swing (1.5pood/1pood) 30 Double Unders (4 to 1 singles) **Add total rounds together and reps together for score

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CLOSED

November 27, 2015

Regular classes will resume Monday

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CLOSED

November 26, 2015

Regular classes will resume Monday

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CLOSED

November 25, 2015

Regular classes will resume Monday

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QUADZILLA

November 24, 2015

Quadzilla (Time) 3 rounds for time: 30 OH Walking Lunges with Plate (35#/25#) 20 box jumps (24"/20") 10 KB snatch (1.5pood/1pood) (10 each side)

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SPLITTING UP

November 23, 2015

Splitting Up: 4 Rounds for Splits. 20 T2B 15 Hang Power Snatch (115/85) 10 Barbell Facing Burpees *Rest 2' between rounds and record each split time!

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REP-RESENT

November 20, 2015

Rep-Resent (AMRAP - Reps) For max reps/cals: 5 Minutes- Calorie Row 4 Minutes- Burpees to 6" target 3 Minutes- Alt. KB Snatch 53/35# 2 Minutes- Bar Muscle Ups / C2B 1 Minutes- Goblet Squats 53/35#

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RUNNIN' THE STREETS

November 19, 2015

Runnin' The Streets (Time) 8 Rounds For Time: 200m Run with Kettlebell (1.5/1pood) 20 KBS (1.5/1pood)

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HANG LOOSE

November 18, 2015

Hang Loose (Time) 3 RFT: 100 Double Unders (3 to 1 SU) 10 Hang Power Clean and Jerk (115/80#)

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LOWER BODY SMASHER

November 17, 2015

LOWER BODY SMASHER (AMRAP - Reps) AMRAP 7: Bar Facing Burpees 9 Thrusters every minute on the minute (95/65#) **SCORE IS THE TOTAL AMOUNT OF BURPEE OVER BAR REPS COMPLETED IN THE 7'

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PULL PUSH

November 16, 2015

PULL PUSH (Time) 10 Rounds: 5 Pull-ups 5 HSPU

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HANDSTAND CINIC

November 15, 2015

An hour of working on handstands, Handstand Push Ups, Kipping Handstand Push Ups, Free Standing Handstands, Handstand Walks, and everything else involving handstands!! Get inverted with us and learn proper techniques! Coach Mel is Cf gymnastic certified and Cf gymnastic advanced certified, so don't miss out on this awesome sesh

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THREE WISE MEN

November 13, 2015

Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 20 Pull-Ups Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed) 30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs) To learn more about Three Wise Men Tribute click here

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TEAM THURSDAY

November 12, 2015

Team Thursday (Time) (teams of two) 4 x 400m Run, alternating 60 Pistols, alternating every 10 reps 50 Lateral Partner Burpees 100 T2B, alternating every 25 reps 4 x 400m Run, alternating

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PARTNER JACK

November 11, 2015

PARTNER JACK (AMRAP - Rounds and Reps) WITH A PARTNER....ALTERNATE ROUNDS....ONE PERSON WORKING AT A TIME:: 20-Minute AMRAP of: 10 Push Press, 115/75 10 Kettlebell Swings, 53/35 10 Box Jumps, 24"

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THE GHOST

November 10, 2015

Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments

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MaD MONDAY TESTER

November 9, 2015

MaD MONDAY TESTER (Time) For time 15' Time Cap... Row 1000 30 clean and jerks 155/105 100 double unders (4 to 1 single unders only if you are unable to do 1 DU....if you can do 1 DU, then you HAVE TO ATTEMPT 100 DU's AND JUST HIT THE TIME CAP IF IT COMES TO THAT!!!!! YOU CANNOT CHOSE TO SWITCH FROM DOUBLE UNDERS TO SINGLE UNDERS MID WOD...... YOU HAVE TO CONTINUE ON WITH THE WOD ATTEMPTING DU's NO MATTER WHAT!!!!!!!!!! L I S T E N TO Y O U R COACHES.... YOU ARE NOT YOUR OWN COACH!!!!!!

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LUNGE PLATE SPECIAL

November 6, 2015

Lunge Plate Special (Time) 5 Rounds: 40 Lunges W/ Plate(35/25lb) 25 OHS (same weight as lunges) --If your drop the weight from overhead or let it rest on your head at any time, you must do 10 Burpees, then you may continue with WOD--

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LEAD FOOT

November 5, 2015

LEAD FOOT (Time) 10 Rounds for Time:: 20 DU 10 KBS (1.5pood/1pood) 5 Burpees **4 to 1 singles...learn to DU!!!!!

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HOUSE OF PAIN

November 4, 2015

HOUSE OF PAIN (Time) "House of Pain" 6 Rounds 3 Cleans 205/145# 6 Box Jumps 30/24" 9 T2B *Perform power cleans for as long as possible. Squat cleans are acceptable if needed.

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TABATA SOMETHING ELSE

November 3, 2015

Tabata Something Else (AMRAP - Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.

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MAD MONDAY

November 2, 2015

MaD Monday (AMRAP - Reps) 3 rounds for reps of Minute 1 power clean 135/95 Minute 2 HSPU Minute 3 Shoulder to overhead 135/95 Minute 4 GHSU Minute 5 Thruster 135/95 Minute 6 Rest

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MEATHEAD DAY

October 30, 2015

1-Mile Run (Time) Max Effort 1-Mile Run

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MANION

October 29, 2015

Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135# In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

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WCCF BASE

October 28, 2015

WCCF Benchmark (AMRAP - Rounds and Reps) 12 min AMRAP: 15 air squats 15 wall balls (20/14) 15 slam balls (20/15) 15 pull ups scaled (new athletes): use 6 lb wall ball, jumping PU

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2016 FITTEST GAMES QUALIFIER WODS 2 & 3

October 27, 2015

2016 Fittest Games Qualifier 16Q.2 Workout (AMRAP - Rounds and Reps) Qualifier 16Q.2 Workout Variations Pro / Amateur (Masters Men and Women 40–44, Masters Men and Women 45–49) 12 Minute AMRAP: 42 Double Unders 21 Burpees 7 Muscle Ups Intermediate/Scaled Division (Masters Men and Women 50+) 12 Minute AMRAP: 42 Double Unders 21 Burpees 7 Chest to Bar Pull Ups Rest 4' then do 16Q.3 2016 Fittest Games Qualifier 16Q.3 Workout (AMRAP - Rounds and Reps) Qualifier 16Q.3 Workout Variations Pro / Amateur (Masters Men and Women 40–44, Masters Men and Women 45–49) 6 Minute AMRAP: 25 Toes to Bar 25 Overhead Squats Men use 155 lb. bar Women use 105 lb. bar Intermediate/Scaled Division (Masters Men and Women 50+) 6 Minute AMRAP: 25 Toes to Bar 25 Overhead Squats Men use 95 lb. bar Women use 65 lb. bar

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MAINSITE MONDAY 151026 - OCTOBER 26, 2015

October 26, 2015

Mainsite Monday 151026 - October 26, 2015 - (AMRAP - Reps) In front of a clock set for 12 minutes: 1 minute of box jumps (30"/24") 1 minute of sumo deadlift high pulls (115/75) 2 minutes of box jumps (30"/24") 2 minutes of sumo deadlift high pulls (115/75) 3 minutes of box jumps (30"/24") 3 minutes of sumo deadlift high pulls (30"/24")

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3X5

October 23, 2015

3x5 (Time) 5 rounds 10 calories assault/rower 5 box jumps ( 30" for everyone) Rest 1' 5 rounds 10 calories assault/rower 5 deficit hspu (with 45# plates) Rest 1' 5 rounds 10 calories assault/rower 3 Bar MU (sub 8 ring dips if unable to do bar mu) SCORE IS TOTAL TIME MINUS 2' FOR THE REST

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OLYMPIC LIFTING

October 22, 2015

Olympic Lifting Total Snatch (1 Rep Max) Clean and Jerk (1 Rep Max)

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COACH MEL'S BIRTHDAY BURNER

October 21, 2015

DON'T FORGET TODAY'S 9:30 am and 5:00 pm classes is OPEN GYM! Wednesday ONLY: 9:30 and 5:00 are OPEN GYM. COACH MEL'S BDAY BURNER Weightlifting Bench Press (5-5-3-3-1-1) Super Set with Bent Over Row 10-10-10-10-10-10 Metcon Coach Mel's Bday Burner (Time) 5 Rounds For Time: 15 C2B Pull Ups 200m Run 20 Wall Ball (20/14)

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COACH MEL'S CF L-1 WOD #2

October 20, 2015

WEDNESDAY 10/21 9:30 am and 5:00 pm class is OPEN GYM. Coach Mel's CF L-1 WOD #2 (AMRAP - Rounds and Reps) 8' Amrap: 10 Med Ball Cleans (20/14) 10 AbMat SU 10 Med Ball Push Jerks (20/14)

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COACH MEL'S CF L-1 WOD

October 19, 2015

Wednesdsy ONLY: 9:30 am and 5:00 pm OPEN GYM COACH MEL'S CF L-1 WOD 3 Rounds for time of: 15 Thrusters (95/65) 12 Burpees

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RUNNIN' WILD

October 16, 2015

RUNNIN' WILD Metcon Head, Shoulders, Knees, & Go (AMRAP - Rounds and Reps) 7' AMRAP: 10 HSPU 7 Push Jerk (95/65) 5 Burpees rest 5' then start sprints Runnin' Wild (10 Rounds for time) 10x200m Sprints rest 2' between each interval **Record splits

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EMOM AMRAP

October 15, 2015

EMOM for 10' (No Measure) 50m sprint (to dumpster and back) 10 Box Jumps (24") AMRAP for 7' (AMRAP - Rounds and Reps) 6 Squat Clean Thrusters (135/95) 10 T2B

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ANGIE

October 14, 2015

Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

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ME PYRAMID

October 13, 2015

ME PYRAMID (AMRAP - Reps) 1:00 ME BURPEES 30 SEC REST 2:00 DU 30 SEC REST 3:00 HANG CLEANS (135/95) 30 SEC REST 4:00 BOX JUMP OVERS (24" FOR EVERYONE) 30 SEC REST THEN BACK UP THE PYRAMID....4' BJO; REST; 3' HANG CLEANS; REST; 2' DU; REST; 1' BURPEES SCORE IS TOTAL REPS

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TEAM SERIES EVENT 6

October 12, 2015

Team Series Event 6 (Time) Event 6 Rx'd Workout 30 deadlifts (185 / 135 lb.) 30-calorie row 30 overhead squats (95 / 65 lb.) Scaled Workout 30 deadlifts (135 / 95 lb.) 30-calorie row 30 overhead squats (65 / 45 lb.) **Perform the Team Series Relay event as an individual for time

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DOUBLE RUNNER

October 9, 2015

Double Runner (AMRAP - Reps) 4 Rounds for Total Reps:: In 4' run 400m then complete as many DU as possible in remainder of time Rest 1' between each round Score is total DU's from all 4 rounds

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GET AFTER IT

October 8, 2015

BURP DIP SWING (Time) 3 rounds for time of: 15 burpees 20 ring dips 25 KBS (1.5/1pood) 15' time cap TIME TO BEAT: 9'30 3' rest then start AMRAP Curtis P's BJ's (AMRAP - Rounds and Reps) 5' AMRAP: 10 Curtis P's (95/65) 10 BJ (24" for everyone) 1 Curtis P= Clean from ground + front rack lunge on right + front rack lunge on left + Push Press SCORE TO BEAT:: 2+1

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DANNY

October 7, 2015

Danny (AMRAP - Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-ups In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.

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ROW YOUR BOAT

October 6, 2015

Row Your Boat (Calories) Wod intervals 20' AMCAP: 50cal row 1' rest 40cal row 1' rest 30cal row 1' rest 20cal row 1' rest 10cal row 1' rest Repeat for 20' ***RECORD TOTAL CALS FOR SCORE

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MAINSITE MONDAY - FRIDAY 151002 OCT 2, 2015

October 5, 2015

Mainsite Monday - FRIDAY 151002 (AMRAP - Rounds and Reps) Mainsite Monday - FRIDAY 151002 (Part 1) Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: Deadlifts (225/155) Strict handstand push-ups Rest 5 minutes Mainsite Monday - FRIDAY 151002 (Part 2) (AMRAP - Rounds and Reps) Mainsite Monday - FRIDAY 151002 (Part 2) Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: Power Cleans (155/105) Pistols

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BLACK MAT COMP EVENTS 2 & 3

October 2, 2015

Black Mat Comp - Wod #3 - 'DOG FIGHT" (Time) WOD #3- “DOG FIGHT” 16 minute TIME CAP 1200m Run 18-12-6 (reps) Hang Clean & Jerks Toes-to-Bar/ Scaled: Hanging Knee Lifts 30 Cal Row Weight RX: males 135 lbs./ females 85 lbs. Weight Scaled: males 95 lbs./ females 65 lbs.

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EMOMX20

October 1, 2015

EMOMx20 (AMRAP - Reps) EMOMx20 4 rounds of: :45 on/:15 off 1. Max reps of Thruster (95/65) 2. Max reps of Double Unders 3. Max reps of CrossFit Push ups 4. Max reps of Russian KBS (1.5/1pood) 5. Rest

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JENNIFER

September 30, 2015

Jennifer (AMRAP - Rounds) 26 Minute AMRAP: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013 To learn more about Jennifer click here Ladies: 1 pood, 20" box

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RUN AND DONE

September 29, 2015

Run and Done (Time) 1 mile run... 200m marker:: 40 air squats 400m marker:: 30 stationary lunges 800m marker:: 20 curb push ups 400m marker:: 30 stationary reverse lunges 200m marker:: 40 air squats

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TWICE AS NICE

September 28, 2015

Twice as Nice (WOD 1) (Time) Wod 3 rounds for time of: 12 Hang Power Clean (135/95) 10 Steps Front rack lunges (135/95) 45 Double Unders (4:1 SU) Rest 3' Twice as Nice (WOD 2) (Time) 12-9-7-5-3 for time of: Oh squats (135/95) Box jumps (24" for everyone) Kb swings (2pood/1.5pood)

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3,2,1...GO!!

September 25, 2015

3, 2, 1...GO!! (Time) 3 Rounds:: Run 200 meters 12 box jumps (30"/24") Rest 2' 2 Rounds:: Run 400 meters 25 kb swings (2pood/1.5pood) Rest 2' 1 Round:: Run 800 meters 50 burpees to a plate (45# plate for everyone)

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GYMNASTY

September 24, 2015

GYMNASTY (Time) 21-15-9 reps of: Strict HSPU Weighted Pistols (35/26) C2B

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WTF WEDNESDAY

September 23, 2015

WTF Wednesday (AMRAP - Rounds and Reps) 12:00 AMRAP of: 20 Hang Power Snatches 95/65# 30 Wall Balls 20/14#

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SMASHI TUP

September 22, 2015

Smashi Tup Part 1 (AMRAP - Rounds and Reps) AMRAP in 5' of: 8 Thrusters (115/85) 8 T2B rest 5' Metcon Smashi Tup Part 2 (Calories) 5' Max Cal Row

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GWEN

September 21, 2015

Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

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HANSEN

September 17, 2015

Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-ups In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.

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ISABEL

September 16, 2015

Isabel (Time) For Time: 30 Snatches, 135# / 95#

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ANNIE UP

September 15, 2015

ANNIE UP (Time) 100-80-60-40-20: DU Weighted AbMat SU (35/35# plate)

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CROSSFIT TEAM SERIES EVENT4

September 14, 2015

CROSSFIT TEAM SERIES EVENT 4 Warm-up 50/50 50 GHD SU 50 GHD BE Metcon CrossFit Team Series Event 4 (AMRAP) Scaled Workout Complete as many reps as possible in 15 minutes of: Male 1 and Female 1 each perform: 5 thrusters 5 pull-ups Then, Male 2 and Female 2 each perform: 10 thrusters 10 pull-ups Then, Male 1 and Female 1 each perform: 15 thrusters 15 pull-ups Then, Male 2 and Female 2 each perform: 20 thrusters 20 pull-ups Etc., following the same pattern Scaled Standard M - 65-lb. thrusters F - 35-lb. thruster Only once both athletes in the first male/female pair have completed the round of 5 may they slap hands with the second male/female The team’s score is the total number of reps completed in 15 minutes.

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DOWN AND UP

September 11, 2015

DOWN AND UP For Time: 10 Weighted Pistols (35/26) 20 Clean and Jerks (135#/95#) 30 Double Unders (4 to 1 singles) 40 AbMat Sit Ups 30 Double Unders (4 to 1 singles) 20 Clean and Jerks (135#/95#) 10 Weighted Pistols (35/26)

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RUNNING FRAN

September 10, 2015

Running Fran (Time) Run 400m 21 Thrusters (95/65) 21 Pull Ups Run 400m 15 Thrusters 15 Pull Ups Run 400m 9 Thrusters 9 Pull Ups

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WEIGHTLIFTING WEDNESDAY

September 9, 2015

Power Lifting Total Back Squat (1 Rep Max) Bench Press (1 Rep Max) Deadlift (1 Rep Max)

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TWOFER TUESDAY

September 8, 2015

Part 1:: (AMRAP - Rounds and Reps) 10 Min AMRAP 12 Power Snatch 115/75 12 Box Jumps 24/20 **3 min rest** Part 2:: (AMRAP - Rounds and Reps) 12 Min AMRAP 40 Double Unders 20 Wall Balls 30/20 300m Row

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LABOR DAY MAINSITE MONDAY

September 7, 2015

MAINSITE MONDAY Complete as many rounds as possible in 15 minutes of: 155/125-lb. squat cleans, 5 reps 5 burpees, jumping over the barbell

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THE BEAR

September 4, 2015

Bear Complex (7-7-7-7-7) Power Clean Front Squat Push Press Back Squat Second Push Press

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TABATA THURSDAY

September 3, 2015

Tabata Thursday (AMRAP - Reps) T2B Kettlebell Swings (2pood/1.5pood) Double Unders Box Jump Overs Complete 20 seconds of work followed by 10 seconds of rest for 8 total rounds of each of the 4 movements. Record the total number of reps completed through the 32 rounds.

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HUMP DAY HELL

September 2, 2015

HUMP DAY HELL (AMRAP - Rounds and Reps) 20 minute amrap of:: Run 200 5 bar muscle ups Run 200 25 c2b pull ups Run 200 10 push press 155/110 Run 200 25 barbell facing Burpees Run 200

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QUADZILLA

September 1, 2015

QUADZILLA (Time) Row 75 Calories 50 Wall Balls 20/14# 10 Hang Cleans (full squat) 205/135# 50 Wall Balls 20/14# Row 75 calories

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JT

August 31, 2015

Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 To learn more about J.T. click here

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ONE MORE ROUND

August 28, 2015

ONE MORE ROUND (3 Rounds for reps) 3 minute amrap 15 t2b 7 clean and jerks 135/95 Rest 1 minute 3 minute amrap 35 double unders (4 TO 1 SU) 12 oh squats 115/75 Rest 1 minute 3 minute amrap Burpees to a plate (45# PLATE FOR EVERYONE)

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MARGUERITA

August 27, 2015

50 reps for time of: Burpee/Push-up/Jumping-Jack/Sit-up/Handstand -hold handstand for 3sec count or it doesn't count!!! -Sub two CFPU for the handstand

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41 FLAVORS OF SHANE

August 26, 2015

TEAMS OF 2 - SPLIT REPS UP ANY WAY...YOU DONT HAVE TO FOLLOW THE ORDER BUT WHATEVER MOVEMENT YOU START YOU HAVE TO FINISH...ONE PERSON WORKING AT A TIME AMRAP IN 15' OF:: 100 DU 41 K2E 41 PULL UPS 41 WALL BALLS (20/14) 41 BOX JUMPS (24") 41 RING DIPS 41 HSPU 41 GHDSU 41 DEADLIFTS (135/95) 41 CLEANS (ANY WAY) (135/95) 41 S2OH (135/95) 41 SNATCH (ANY WAY) (135/95)

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BACK THAT THING UP (Happy birthday Shane!!!)

August 25, 2015

Back That Thing Up (2 Rounds for reps) Rest exactly 1:00 between #1 and #2. 1) 10:00 AMRAP:: 50 6″ Target Burpees 50 Thrusters 65/45# 2) 5:00 AMRAP:: 20 6″ Target Burpees 20 Thrusters 65/45#

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MAINSITE MONDAY

August 24, 2015

Crossfit Mainsite WOD 8/24/2015 Metcon (Time) 5RFT: 15 C2B 400m run

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BEEP TEST

August 21, 2015

Metcon EMOM HS HOLD & PISTOLS (AMRAP - Rounds) EMOM FOR 8':: ODD: 12 T2B EVEN: 12 WEIGHTED PISTOLS ALTERNATING BY FEEL

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PULL PARTY

August 20, 2015

PULL PARTY (AMRAP - Reps) 5 Rounds for Reps: 1:00 ME Row for Calories 1:00 ME Box Jumps (24/20) 1:00 ME KB Snatch (1.5/1 pood)

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WALL BALL HELL

August 19, 2015

Wall Ball Hell (Time) 150 Wall Ball (30/20) Every 2' complete 10 med ball pushups

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DROP IT LOW

August 18, 2015

Metcon Drop It Low (Time) 4 rounds for time of: Run 400m 8 Front Squats 225/155#

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BARF

August 17, 2015

BARF (Time) For time: 100 Bar Facing Burpees* *Every odd minute (beginning at 1:00) – 3 Ground to Overhead @ 165/115#

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STRAIGHT OUTTA CORPUS

August 14, 2015

STRAIGHT OUTTA CORPUS Metcon 1000m Row (Time) Max Effort 1000m Row Metcon Straight Outta Corpus (Time) For time: 20 Wall Ball (30/20) Rest :10 30 Wall Ball (30/20) Rest :30 20 Thrusters 65/45# Rest :10 30 Thrusters 65/45# Rest :30 20 HR Pushups Rest :10 30 HR Pushups Rest :30 20 Pullups Rest :10 30 Pullups **Score is total time minus 2:10 The idea is to try to go UB for all sets you start....so get ur mind right and push yourself to meet this goal!!!!

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MAD ATHLETE FUN

August 13, 2015

MaD Athlete Fun (AMRAP - Reps) Wod 2 minute ghdsu 1 minute rest 2 minute airdyne (calories) 1 minute rest 2 minute double unders 1 minute rest 2 minute burpees to a plate (45# plate) 1 minute rest 2 minute power cleans 135/95 **Each Calorie on the Airdyne equals 1 rep **Score is total reps for the entire WOD

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RUN LUNGE

August 12, 2015

Run Lunge (Time) 400m Run 50 Walking Lunges with BB Behind the Neck (135/95) 400m Run

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DOUBLE DOOZIE

August 11, 2015

WOD 1:: 21-18-15 of: Push Press (115/75) T2B Rest 3' WOD 2:: 3 Rounds of: 20 KB Snatches (Alternate hands each rep) (1.5pood/1pood) 15 CFPU

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ELIZABETH

August 10, 2015

Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

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SNATCH, SQUAT & ROW

August 7, 2015

SNATCH, SQUAT & ROW Metcon (time) Row 20 Calories 40 OHS 115/75# Row 20 Calories 30 Power Snatches (115/75#) Row 20 Calories 20 Hang Snatches (115/75#) **Hang Snatches must be FULL SQUAT

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LEGGO

August 6, 2015

LEGGO (Time) 4 rounds for time of 12 pistols alternating 10 box jumps 24/20 8 C2B Pull ups

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GARAGE HERO

August 5, 2015

J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

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GO GIRLS

August 4, 2015

Isabel (Time) For Time: 30 Snatches, 135# / 95# Then rest 5' before starting Grace Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

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MAINSITE MONDAY

August 3, 2015

Mainsite WOD - Wednesday 130403 - April 3, 2013 (Time) WEDNESDAY 130403 For time: Row 1000 meters 20 GHD sit-ups Row 750 meters 40 Toes to bar Row 500 meters 60 Sit-ups

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HOPE

July 31, 2015

Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24" / 20" Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest

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RUN SQUAT

July 30, 2015

RUN SQUAT 4 Rounds For Time: 400m Run 50 Squats

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REPPIN' HARD

July 29, 2015

REPPIN' HARD (AMRAP - Reps) 'REPPIN' HARD' 7 Rounds 30 Seconds HSPU 30 Seconds Rest 30 Seconds GHD Sit Ups 30 Seconds Rest 30 Seconds KBS (2 pood/1.5 pood) 30 Seconds rest 30 Seconds Renegade Rows (50/35's)

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TRIANGLE COUPLET

July 28, 2015

Metcon (Time) Triangle Couplet 15-10-6 reps for time of: Thrusters (165/115) Bar Muscle-Ups *Modifications: Sub 2 C2B + 2 Ring Dip for every Bar MU OR Sub 4 Pull Ups + 2 Ring Dip for every Bar MU

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NANCY

July 27, 2015

Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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ANNOUNCEMENT

July 26, 2015

Monday 7/27 and Tuesday 7/28, 9:30 am class is cancelled and 5pm will be open gym! We will have our regular schedule on Wednesday 7/29.

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ROW & TOE

July 24, 2015

ROW & TOE (6 Rounds for time) "Row & Toe" 6 Rounds...Record Splits for Each of the Rounds:: 500m Row 15 T2B Rest 1' Between Rounds

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DOUBLE WHAT

July 23, 2015

Double What (AMRAP - Reps) "Double What" 15' Emom: 10 Burpees Then with remainder of the minute complete as many DU as possible **SCORE IS TOTAL # OF DU's AT THE END OF THE 15'

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MAINSITE WOD MARCH 11, 2015

July 22, 2015

Metcon Mainsite WOD - March 11, 2015 - Wednesday 150311 (3 Rounds for weight) "Mainsite WOD - March 11, 2015 -WEDNESDAY 150311" With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible.

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BALLIN BOX

July 21, 2015

Ballin' Box (Time) "Ballin' Box" 10 Rounds for TIme: 15 Wall Balls (30/20) 7 Box Jumps (40"/30")

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CINDT

July 20, 2015

Metcon CinDT (AMRAP - Rounds and Reps) "CinDT" 20' AMRAP: 1 Rd of Cindy 1 Rd of DT 2 Rds of Cindy 1 Rd of DT 3 Rds of Cindy 1 Rd of DT And so on... 1 round of DT is:: 12 deadlifts 9 hang cleans 6 stoh (155/105) 1 Round of Cindy is:: 5 pull ups 10 CFPU (hand relaese at the bottom) 15 air squats *Score is total rounds and reps at the end of 20'

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CORE CURRICULUM

July 17, 2015

Core Curriculum (AMRAP - Reps) "Core Curriculum" Tabata