16099 N 82nd St Ste B-12 Scottsdale, AZ 85260-1826
 | info@crossfitforbidden.com
 | 480-440-4469
              

Crossfit Forbidden is a world-class CrossFit facility located in Scottsdale, AZ

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  • Get leaner and stronger
  • Feel more positive and energetic
  • Reduce injury, illness and disease
  • Improve performance at chosen sport(s)
  • World-class, passionate coaches
  • No reservations required for WOD

 

  • Friendly, accessible beginner program
  • Small group classes w/ expert coaching
  • Convenient schedule – 7 days/wk
  • ¼ the cost of personal training

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Today's WOD

  • Forbidden Way Wednesday April 23rd

    Warm Up

    5 rep each per minute

    Box Jump / Wall Ball / Pull up

    Skill: Pull Up / Muscle Up

    WOD

    1 Min Row for Calories

    Rest 30sec

    2 min Max Box Jumps

    Rest 30 sec

    3 min Max Wall Balls

  • Forbidden Way Tuesday April 22nd

    Warm Up

    + 1 KB Swing

    + 1 Push Press

    Skill: 1 rep Max Push Press

    WOD

    80% 1 Rep Max Push Press

    30 Reps For Time

    +1 Burpee EMOM

  • Forbidden Way Monday April 21st

    Warm Up

    8 min EMOM

    +2 Front Squat

    +5 Double unders

    Skill: 3 Rep Max Front Squat

    WOD

    Annie

    50-40-30-20-10

    Double unders / Sit Ups

  • Forbidden Way Saturday April 19th

    Warm Up

    Skill 3 rep max back squat

    WOD

    Cindy while doing a

    +1 clean at 95 / 75# EMOM

  • Forbidden Way Friday April 18th

    Warm up

    4 step walking lunge

    4 Squats

    4 Push jerks with Bar Bell

    4 rounds

    Skill 5 rep max jerk

    WOD

    100 double unders /10 burpees

    90 double unders / 9 burpees

    80 double unders / 8 burpees

    70 double unders / 7 burpees

    60 double unders / 6 burpees

    50 double unders / 6 burpees

    40 double unders / 7 burpees

    30 double unders / 8 burpees

    20 double unders / 9 burpees

    10 double unders / 10 burpees

  • Forbidden Way Thursday April 17th

    Rest day / make up day

  • Forbidden Way Wednesday April 16th

    Warm Up

    PVC Over head Squat to duck walk 5 steps forward/backward

    5 PVC Squat Snatch

    10 min EMOM

    Skill Snatch Technique

    WOD

    Row 500m then,

    21 / 15 / 9 reps of

    Over head Squat and Knees to elbow

  • Forbidden Way Tuesday April 15th

    Warm Up

    Hang Power Clean

    Front Squat

    +1 rep, 10min EMOM

    Skill 1 Rep Max Front Squat

    WOD

    Run 1 mile

    30 Clean and Jerk @ 135/95#

    for time.

  • Forbidden Way Monday April 14th

    Warm up

    Hang Power snatch

    Over head Squat

    +1 Rep, 10min EMOM

    Skill 3 rep Max Snatch

    WOD

    Run 200m 20 Box jumps

    Run 400m 40 Box Jumps

    Run 800m 80 Box Jumps

    Run 200m, for time

    · 20 min time cap

  • Forbidden Way Sunday April 13th

    Rest day / no classes

  • Forbidden Way Saturday April 12th

    Warm up

    3 Rounds of

    6-10 reps Back Squat

    Increase weight as needed.

    Skill 5 rep max Back Squat

    WOD

    Chelsey

    30 minute AMRAP

  • Forbidden Way Friday April 11th

    Warm up

    3 rounds

    Bear Crawl 25m

    5 push ups

    10 sit ups

    Rest 30 seconds

    Skill Hand Stand

    WOD

    3 rounds of

    200m Run

    7 Back Squats & 4 Front Squats @

    135 / 155 / 175

    rest 2 min

    2 Rounds of

    400m Run

    5 Back Squats & 2 Front Squats @

    185 / 205

    Rest 1 minute

    1 Round of

    800m run

    3 Back Squats & 1 Front Squat @

    225lbs

  • Forbidden Way Thursday April 10th

    Rest / Make Up day

  • Forbidden Way Wednesday April 9th

    Warm up

    Odd min EMOM + 1 Squat Clean

    Even Min + 1 Jerk

    12 minute EMOM @ 95lb / 65lb

    Skill 1 Rep Max Clean & Jerk

    WOD

    3 Rounds For Time:

    25m Walking lunge

    Run 150m

    25m Walking Lunge

    then 21-15-9 reps of

    95lb/65lb Hang Cleans

    *one set each round

  • Forbidden Way Tuesday April 8th

    Warm up

    +1 Rep Bear Complex

    10 min EMOM 75/55lbs

    Skill 3 rep max OH Squat

    WOD

    AMRAP Thrusters 75/55lbs

    +2 sit-ups EMOM

    Continue until you can't complete all sit ups required

  • Forbidden Way Monday April 7th

    Warm Up

    10min EMOM +1rep

    Sit up / Deadlift @ 95/65lb

    *do mobility with time remaining or add Weight

    Skill

    1 Rep Max Deadlift

    WOD

    "Angie"

    Run 100 m every Minute

  • Forbidden Way Saturday April 5th

    Warm Up:
    7 rounds
    7 back squats & 7 Burpee Box jumps @ 20"

    Skill:
    1 rep max Clean

    WOD:
    AMRAP Sub 2:15m / Sub 2:30f row :rest 3 min

  • Forbidden Way Friday April 4th

    Warm Up:
    You call it!
    Hand Stand Pushups
    Thrusters
    Deadlifts

    Skill:
    3 rep max Push press

    WOD:
    "Diane"
    *see board for details

  • Forbidden Way Thursday April 3rd

    Rest day / Make up day

  • Forbidden Way Wednesday April 2nd

    Warm Up:
    5 rounds
    15 Burpees / 10 kettle bell swings

    Skill:
    Power Snatch to 5 rep OH Squat (MAX)

    WOD:
    One Round For time:
    25 Push Press 115/65
    100 Double Unders
    50 KB Swing
    *must complete all reps before moving on
    *chose any movement to start with

  • Forbidden Way Tuesday April 1st

    Warm up:
    10 Rounds 45/15sec rest
    Run 100m AMRAP Front Squats

    Skill:
    Snatch Tech

    WOD: 
    For Time:
    100 double unders
    5 Squat Clean and Jerk 205/135#
    75 double unders
    5 Squat Clean and Jerk 185/125#
    50 double unders
    5 Squats Clean and Jerk 165/115#

  • Forbidden Way Monday March 31st

    Warm up:
    10 Rounds
    3 Back squats (+1 Rep)
    5 pull ups
    25m run

    Skill:
    1 rep Max Front Squat

    WOD: 
    21 Front Squat @ 135/95
    Run 400m
    15 Front Squat
    Run 200m
    9 Front Squat
    Run 100m

  • Forbidden Way Sunday March 30th

    Rest day

  • Forbidden Way Saturday March 29th

    Skill:
    Back Squat 3 rep max

    WOD:
    Isabel
    30 Snatch at 135/95#

  • Forbidden Way Friday March 28th

    Skill:
    5 rep max Clean & Jerk

    WOD:
    100m Run & Plus 2 box jump
    12 min AMRAP

  • Forbidden Way Thursday March 27th

    Rest / 14.5

  • Forbidden Way Wednesday March 26th

    Skill:
    3 rep Max Push Press

    WOD: 
    21-15-9
    KB Swing & Toes to bar
    Plus 1 burped every minute
    10min time cap

  • Forbidden Way Tuesday March 25th

    Skill:
    1 rep Max Jerk

    WOD:
    Run 1 mile
    30 power clean for time

  • Forbidden Way Monday March 24th

    Skill:
    Gymnastic (pull up / muscle up)

    WOD:
    "jackie"
    1000m Row
    50 Thruster @ 45/35#
    30 pull-ups

  • Forbidden Way Sunday March 23rd

    Rest day

  • Forbidden Way Saturday March 22nd

    Skill:
    Snatch 5 rep max

    WOD:
    Cindy
    20 min AMRAP
    5 pull up
    10 push ups
    15 pull-ups

  • Forbidden Way Friday March 21st

    Skill Clean Tech

  • Forbidden Way Thursday March 20th

    Rest / makeup / 14.4

  • Forbidden Way Wednesday March 19th

    Skill:
    1 rep max over head squat

    WOD:
    Run 400m
    21 sit ups & clean n jerk @ 135/95
    Run 400m
    15 sit ups & clean n jerk @ 135/95
    Run 400m
    9 sit ups & clean n jerk @ 135/95

  • Forbidden Way Tuesday March 18th

    Skill:
    3 rep Max dead lift

    WOD:
    12 min AMRAP
    One snatch one overhead squat
    One snatch 2 overhead squat
    One snatch 3 overhead squat
    Ect....

  • Forbidden Way Monday March 17th

    Skill:
    5 rep max Clean

    WOD:
    20 min AMRAP
    200m RUN
    +1 unbroken Pull-up

  • Forbidden Way Sunday March 16th

    Rest day

  • Forbidden Way Saturday March 15th

    Skill:
    3 rep max Jerk

    WOD:
    Grace
    30 Clean and Jerk @ 135/95#

  • Forbidden Way Friday March 14th

    Skill:
    5 rep max Push Press

    WOD:
    Diane 21-15-9
    HSPU / DeadLifts @ 225/135#

  • Forbidden Way Thursday March 13th

    Rest / Makeup / 14.3

  • Forbidden Way Wednesday March 12th

    Skill:
    Olympic Tech (Snatch)

    WOD:
    5 rounds for time:
    5 cleans @ 155/95#
    10 wall balls @ 20/14#
    200m Run

  • Forbidden Way Tuesday March 11th

    Skill:
    5 rep Max Over Head Squat

    WOD:
    10! OHSquat & 200m run
    @135/95#

  • Forbidden Way Monday March 10th

    Skill:
    3 rep Max Clean and Jerk

    WOD:
    5 x 90sec rounds of:
    Run 200m & AMRAP T2B
    Rest 30 sec
    -Score total T2B

  • Forbidden Way Sunday March 9th

    Rest/Test day

  • Forbidden Way Saturday March 8th

    Skill: WOD Prep

    WOD: 14.2

  • Forbidden Way Friday March 7th

    Skill:
    1 rep Max Snatch

    WOD:
    300 Double unders
    EMOM +1 Clean @ 155/95

  • Forbidden Way Thursday March 6th

    Rest/14.2 WOD

  • Forbidden Way Wednesday March 5th

    Skill:
    Gymnastics

    WOD:5 rounds of
    3 min AMRAP's
    200m run
    6 SDHP
    9 Box jumps
    rest 1 minute

  • Forbidden Way Tuesday March 4th

    Skill:
    3 rep max Deadlift

    WOD:
    5 rounds for time
    15 wallballs
    5 front squats @ 95/65#

  • Forbidden Way Monday March 3rd

    Skill:
    5rep Max Over Head Squat

    WOD:
    5min AMRAP
    run 200m and +5 Burpees
    5min AMRAP
    run 100m and +5 KB Swings
    5min AMRAP
    run 200m and +5 burpees
    5min AMRAP
    run 100m and +5 KB Swings

  • Forbidden Way Sunday 2nd

    Skill:
    WOD Prep

    WOD:
    CrossFit Open 14.1

  • Forbidden Way Saturday 1st

    Skill:
    WOD Prep

    WOD:
    CrossFit Open 14.1

  • Forbidden Way Friday 28th

    Skill:
    1 Rep Max Back Squat

    WOD:
    6-12-18-12-6
    Hang Clean @ 95/65#
    K2E

  • Forbidden Way Thursday 27th

    Skill:
    WOD Prep

    WOD:
    CrossFit Open 14.1

  • Forbidden Way Wednesday 26th

    Skill:
    3 rep Max Jerk

    WOD:
    100 Burpees for time
    1 dead-lift @ 1.5 BW every odd min
    100m Run every even min

  • Forbidden Way Tuesday 25th

    Skill:
    5 Rep Max Clean

    WOD:
    4 x 2min rounds w/1min Rest
    Run 400m then AMRAP Air Squats

  • Forbidden Way Monday 24th

    Skill:
    Kipping Pull ups / Muscle Ups

    WOD:
    "Randy" 75 Power Snatch For time

  • Forbidden Way Sunday 23rd

    forbidden sunday

    Test Day

    WOD
    Jackie or Fran

  • Forbidden Way Saturday 22nd

    forbidden saturday

    Skill: 1 rep Max Clean & Jerk

    WOD:
    21-15-9 reps of:
    Back Squat @ 205/135lbs
    & 200m run

  • Forbidden Way Friday 21st

    forbidden friday

     

    Skill: 3 Rep Max Deadlift

    WOD: For Time
    30 Box Jumps
    30 Double Unders
    25 Box Jumps
    50 Double Unders
    15 Box Jumps
    60 Double Unders

  • Forbidden Way Thursday 20th

    Rest Day

  • Forbidden Way Wednesday 19th

    forbidden wednesday

    Skill: 5 Rep Max Snatch

    WOD: 
    20 Min AMRAP
    10 Squat snatch @ 95/65
    20 sit-ups
    Run 400m

     

  • Forbidden Way Tuesday 18th

    forbidden tuesday

    Skill: Snatch Tech

    WOD:
    10!
    Thrusters @ 95/65
    Run 100m

  • Forbidden Way Monday 17th

    forbidden monday

    Skill: 1 rep Max Back Squat

    WOD: 
    7 x 1 min rounds
    run 100m
    AMRAP Box Jumps
    rest 30sec

  • Forbidden Way Saturday 15th

    CFFEcardfeb15

    Warm Up:

    5 rounds
    -5 Strict press with BB
    -5 Power Cleans
    -5 Push press

    Skill: Push Press Training

    3 rep Max

    WOD:

    "Nicole"
    20 minute AMRAP
    run 400m / max unbroken pull ups

  • Forbidden Way Friday 14th

    CFFEcardfeb14

    Warm Up:

    3 rounds of
    10 Burpee Cleans @ 65/45#
    10 double unders

    Skill: Clean Form

    5 rep Max

    WOD: "The Broken Heart"

    100 Power Cleans for time
    @ 135/95
    do 10 double unders every minute

  • Forbidden Way Thursday 13th

    CFFEcardfeb13

    Rest / make-up Day

  • Forbidden Way Wednesday 12th

    CFFEcardfeb12

    Warm Up:

    Run 200m
    20 push ups
    30 sit ups
    40 airsquats

    Skill:

    Gymnastic Kipping Pull-Ups

    WOD:

    3 rounds for time:
    175m run & 25m Walking lunge
    in between
    21 - 15 - 9 Push Press 115/85#

  • Forbidden Way Tuesday 11th

    CFFEcardfeb11

    Warm Up:

    5 rounds
    -5 Strict press with BB
    -5 Power Cleans
    -5 Push press
    Skill: 1rep max Push Press

    WOD:

    5 rounds for time:
    30 Air Squats
    15 Power Clean & Jerk @ 95/55#

  • Forbidden Way Monday 10th

    CFFEcardfeb10

    Warm Up

    3 rounds of:
    14 front rack POS walking lunge
    10 thrusters
    5 Coach Burpees

     

    Skill:

    Front Squat Training
    3 rep Max

     

    WOD:

    For Time
    Run 100m
    Chip away at 100 pull ups
    Run 200m, continue chipping
    Run 400m, continue chipping
    Run 200m, continue chipping
    Run 100m, continue pull-ups until finished

  • Forbidden Way Saturday 8th

    6

    Skill:

    3 Rep max Back Squat

    WOD:

    5 x 1 Minute Rounds

    Over Head Squat @ 135/85#

    Rest 1 minute

  • Forbidden Way Friday 7th

    5

    Skill:

    5 Rep Max Jerk

    WOD:

    For Time

    20 Pull ups / 40 double unders

    15 Pull ups / 30 double unders

    10 Pull ups / 20 double unders

    5 Pull ups / 10 double unders

  • Forbidden Way Thursday 6th

    4

    Rest day

  • Forbidden Way Wednesday 5th

    3

    Skill:

    Oly Tech

    WOD:

    50 reps of 95/55# squat clean

    Run 100m every odd minute

    10 sit-ups every even minute

  • Forbidden Way Tuesday 4th

    2

    Skill:

    1 Rep Max Front Squat

    WOD:

    For time

    21 SDHP

    100m Run

    15 SDHP

    200m Run

    9 SDHP

    400m Run

  • Forbidden Way Monday 3rd

    1

    Skill:

    3 rep max Snatch

    WOD:

    12 min AMRAP

    +2 Jumping Lung and +1 pull up

  • Forbidden Way Saturday 1st

    saturday 01

     

    Skill:

    5 Rep Max Back Squat

    WOD:

    Tabata

    situps & 10m sprints

  • Forbidden Way Friday 31st

    friday 31

     

    Skill:

    HSPU

    WOD:

    10!

    Front Squat @135/95

    20 Double Unders

  • Forbidden Way Thursday 30th

    thursday 30

    Rest day

  • Forbidden Way Wednesday 29th

    wednesday 29

     

    Skill:

    1 Rep Max Clean & Jerk

    WOD:

    5 Rounds

    100m Run

    10 Push ups

    100m Run

    10 Hang Clean&Jerk @95/55

    rest 1 min

  • Forbidden Way Tuesday 28th

    tuesday 28

    Skill:

    3 Rep Max OH Squat

    WOD:

    12 minute AMRAP

    +2 Over the Bar Burpee

    +1 Dead Lift @ 1.5 BW

  • Forbidden Way Monday 27th

    monday 27

     

    Skill:

    1 Rep Max DeadLift

    WOD:

    20 minute AMRAP of 30 Unbroken double unders

    Run 1600m/800/400/200/100 if you break.

  • Forbidden Way Saturday 25th

    2

    Skill: 1 rep Max Clean

    5-5-3-3-3-1-1-1

    WOD:

    7 min to find:

    Max unbroken Double unders

  • Forbidden Way Friday 24th

    4

    Skill: 3 Rep Max Push Press

    5-5-3-3-3-3

    WOD:

    200 Air Squats for Time.

    -Complete +2 Power Cleans

    every minute until air squats are complete.

  • Forbidden Way Thursday 23rd Rest day

    9

     

  • Forbidden Way Wednesday 22nd

    5

    Skill: 5 rep Max

    Power Snatch & OH Squat

    WOD:

    4 Rounds for Time:

    20 – 15 – 10 – 5 reps of

    BW Back Squat

    200m Run

    Push Up

    Sit Up

  • Forbidden Way Tuesday 21st

    8

     

    Skill Oly Tech: Clean & Jerk

    Or Rope Climbs

    WOD:

    Run 800m

    3 min AMRAP Rope Climb

    Run 800M

  • Forbidden Way Monday 20th

    3

    Skill: 1 Rep Max Front Squat

    5-5-3-3-3-1-1-1

    WOD: “Randy”

    75 reps Power Snatches @75#

  • Fobidden Way Saturday Jan 18

    1

    “Sign Up for Double Under Seminar here”

    Warm Up

    5 rounds for time
    15 double unders / 10 Air squats / 5 Rx BB thrusters
    Skill: Back Squat 3 Rep Max

  • Fobidden Way Friday Jan 17

    2

    “Sign Up for Double Under Seminar here”

    Warm Up

    15 double unders / 15 single unders / 5 power clean / 5 jerk
    Skill: 5 Rep Max Clean & Jerk
    5-5-5-5-5

    WOD: “Sally Down”

    2-4-6-8-10-8-6-4-2 Back Squat @135/95#
    80-60-40-20-20-40-60-80 Double Unders

  • Fobidden Way Thursday Jan 16

    5

    Rest Day

    “Sign Up for Double Under Seminar here”

  • Fobidden Way Wednesday Jan 15th

    6

    “Sign Up for Double Under Seminar here”

    Skill: Kipping Pull Up/ Muscle Up

    WOD:

    100m Run
    50 Wall Ball Shots @ 20/14#
    5 Power Clean @ 165 / 115#
    100m Run
    25 Wall Ball Shots
    10 Power Cleans
    100m Run
    15 Wall Ball Shots
    15 Power Cleans
    100m Run

  • Fobidden Way Tuesday Jan 14

    4

    “Sign Up for Double Under Seminar here”

    Warm Up

    3 rounds for time:
    25 Double Unders / 10 push press @ 55/95#
    Skill: 1 RM Jerk
    5-5-3-3-3-1-1-1

    WOD

    5 rounds:
    Max UnBroken Push Press
    @ 155/115 (rest in OH position)
    Run 400m

     

  • Fobidden Way Monday Jan 13

    3

    “Sign Up for Double Under Seminar here”

    Warm Up

    3 rounds for Time:
    20 double unders / 5 toes to bar / 10 strict press w/RX bar
    Skill: 3 Rep Max Push Press
    5-5-3-3-3-3

    WOD

    Run 400m
    29 Toes to Bar
    60 Double unders
    18 Toes to bar
    50 Double unders
    12 Toes to bar
    40 Double unders

  • Forbidden Way Saturday 11-Jan

    6

     

    Strength/Technique
    5 Rep max Snatch
    5-5-5-5-5
    4 rounds of
    45/25# OH Plate walk 25m
    and Run 200m.

  • Forbidden Way Friday 10-Jan

    5

     

    Olympic Lifting Technique
    Reps of
    50 -40-30-20-10 Double Unders,
    mixed with reps of 10-9-8-7-6-5 Clean & Jerk @ 155/115#

  • Forbidden Way Thursday 9-Jan

    4

     

    Rest day

  • Forbidden Way Wednesday 8-Jan

    3

     

    Strength/Technique
    1 Rep Max Over Head Squat
    5-5-3-3-1-1-1
    3 min rounds w/1min rest.
    4 rounds for reps:
    200mRun,
    10 OH Squat @ 95/55#,
    AMRAP K2E for points.

  • Forbidden Way Tuesday 7-Jan

    2

     

    Strength/Technique
    3 Rep Max Dead-Lift
    5-5-3-3-3-3
    12min EMOM burpee to squat Clean complex

  • Forbidden Way WOD Monday 6-Jan

    6

     

    Strength/Technique
    5 Rep Max Clean
    5-5-5-5-5
    AMRAP 1min Rounds until failure
    100m run +1 unbroken T2B
    score completed rounds

     

  • OUTLAW CROSSFIT WOD 131220

    Strength

    FS/BS: 2/4 x 4 sets @ 80% of FS Max

    Conditioning

    For time:

    Run 800m
    15 Ring Dips
    15 KBS 32/24kg
    Run 400m
    20 Ring Dips
    20 KBS 32/24kg
    Run 200m
    25 Ring Dips
    25 KBS 32/24kg

  • OUTLAW CROSSFIT WOD 131219

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131218

    WOD 131218

    BBG

    1 Clean & Jerk at 85% EMOM for 7:00 (starting at 0:00)

    Conditioning

    4 rounds for total working time of:

    7 Power Cleans at 70% of 1RM Clean
    14 Chest to Bar Pull-ups

    Rest 1:1

  • OUTLAW CROSSFIT WOD 131217

    WOD 131217

    Strength

    4X2/4 FS/BS @ 80% of 1rm FS

    Conditioning:

    AMRAP in 10 min:

    5 Push Press (155/115) *must start on ground
    15 Burpees
    200m Run

  • OUTLAW CROSSFIT WOD 131216

    WOD 131216

    BBG

    1 Snatch at 90% EMOM for 7:00 (starting at 0:00)

    Conditioning

    “Framanda”

    For time:

    21 Thrusters 95/65#
    9 Muscle-Ups
    15 Thrusters 95/65#
    7 Muscle-Ups
    9 Thrusters 95/65#
    5 Muscle-Ups

  • OUTLAW CROSSFIT WOD 131215

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131214

    WOD 131214

    BBG

    1 RM Snatch

    Conditioning

    4 rounds

    30 KB Swings 24/16kg
    12 Pistols (alternating)
    6 Hang Cleans (power or squat) 185/125#

  • OUTLAW CROSSFIT WOD 131213

    WOD 131213

    Strength

    4X2/4 FS/BS @ 94% of 131210

    Conditioning

    5 rounds for total working time of:

    10 OHS 135/95#
    50 Lateral Hurdle Jumps over the bar
    10 C2B Pull-ups

    Rest 1:00 after each round.

  • OUTLAW CROSSFIT WOD 131212

    "Rest Day"

     

  • OUTLAW CROSSFIT WOD 131211

    WOD 131211

    BBG

    4X1 Clean & Jerk @ 90% – rest 1:30-2:00

    Conditioning

    4 rounds for total time of:

    12 HSPU
    400m Run

    Rest 1:1

  • OUTLAW CROSSFIT WOD 131210

    WOD 131210

    5X2/4 FS/BS @ 100% of max FS (from beginning of the cycle)

    *If you can’t complete the work, drop the weight and get the work done.

    Conditioning

    12 minute AMRAP of:

    35 Double Unders
    15 T2B
    7 Power Clean & Push Jerks 135/95#

  • OUTLAW CROSSFIT WOD 131209

    WOD 131209

    BBG

    5X1 Snatch @ 90% – rest 1:30-2:00

    Conditioning

    4 rounds for total time of:

    25 Wall Balls 20/14#
    10 Power Snatches 115/75#

    Rest 1:00 between rounds.

  • OUTLAW CROSSFIT WOD 131208

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131207

    WOD 131207

    BBG

    15 minutes to establish a 1RM Clean & Jerk

    Conditioning

    100 Burpees for time*

    *EMOM starting at 1:00, perform 1 Clean & Jerk at 75% of above 1RM

  • OUTLAW CROSSFIT WOD 131206

    WOD 131206

    Strength

    4X2/4 FS/BS @ 94% of 131203

    Conditioning

    3 RFT of:
    12 strict pull-ups
    6 Deficit HSPU 6/4″
    3 Snatches 185/120#

  • OUTLAW CROSSFIT WOD 131205

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131204

    WOD 131204

    BBG

    4X1 Clean & Jerk @ 90%

    Conditioning

    4 rounds for distance and reps:

    1:00 ME Handstand Walk (for distance, not UB)
    2:00 ME KB Snatch + KB OHS 24/16kg (alternate hands every 5 reps)
    1:00 ME TTB
    1:00 Rest

  • OUTLAW CROSSFIT WOD 131203

    WOD 131203

    Strength

    4X2/4 FS/BS @ 95% (of 1RM Front Squat)

    Conditioning

    For time:

    9 Bar Muscle-Ups
    9 Push Press 155/105#
    20 Lateral Box Jumps 20″
    6 Bar Muscle-Ups
    6 Push Press 155/105#
    20 Lateral Box Jumps 20″
    3 Bar Muscle-Ups
    3 Push Press 155/105#
    20 Lateral Box Jumps 20″

    Lateral Box Jumps should be done with a touch on top of the box.

  • OUTLAW CROSSFIT WOD 131202

    WOD 131202

    BBG

    5×1 Snatch @ 90%

    Conditioning

    5 rounds for total time of:

    25 KB Swings 24/16kg
    15 Burpees

    Rest 1:1 between rounds.

  • OUTLAW CROSSFIT WOD 131130

    WOD 131130

    BBG

    15 mins to establish a 1RM of the following complex: 2 Low-Hang Cleans (2″ off floor) + 1 Jerk

    Conditioning

    3 rounds for time of:

    10 Strict Pull-ups
    30 V-ups
    20 OH Lunges 115/75#

  • OUTLAW CROSSFIT WOD 131129

    WOD 131129

    Strength

    4X3/6 FS/BS @ 94% of 131126

    Conditioning

    4 rounds for time of:

    Run 400m
    20 Burpees

  • OUTLAW CROSSFIT WOD 131128

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131127

    WOD 131127

    BBG

    15 mins to establish a 1RM of the following complex: High-hang clean + 2 Jerks

    Conditioning

    12 minute AMRAP of:

    25 KB Swings 24/16kg
    10 Front Rack BB Stepups 20″ (5l/5r) 115/75#
    5 Bar Muscle-Ups

  • OUTLAW CROSSFIT WOD 131126

    WOD 131126

    Strength

    6X3/6 FS/BS @ 90% (of 1RM Front Squat) – rest 3-4 min between sets and increase rest each set as needed

    Conditioning

    5 rounds for total reps of:

    :20 ME Thrusters 95/65#
    :20 ME Pullups
    :40 Rest

  • OUTLAW CROSSFIT WOD 131125

    WOD 131125

    BBG

    15 minutes to establish a 1RM Hi-hang Snatch

    Conditioning

    “Flight Simulator” courtesy of OPT
    Mini Version**

    For time:

    5 unbroken double unders
    10 unbroken double unders
    15 unbroken double unders
    20 unbroken double unders
    25 unbroken double unders
    30 unbroken double unders
    25 unbroken double unders
    20 unbroken double unders
    15 unbroken double unders
    10 unbroken double unders
    5 unbroken double unders

    Notes: The jump rope must come to a complete stop between all sets. All sets must be UB to move on to the next set.

    **The full version of “Flight Simulator” goes up to 50 unbroken double unders and back down

  • OUTLAW CROSSFIT WOD 131124

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131123

    WOD 131123

    “The Outlaw Total”

    With a 50:00 running clock:

    0:00-10:00 Establish a 1RM Snatch.
    10:00-20:00 Establish a 1RM Clean & Jerk.
    20:00-30:00 Establish a 3RM Front Squat.
    30:00-35:00 Cleanup.
    35:00-50:00 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats)

    Score is total of weight for Snatch, Clean & Jerk, and 3RM Front Squat, plus total reps for 15:00 Cindy.
    Elite male: 1400+
    Elite female: 1000+

  • OUTLAW CROSSFIT WOD 131122

    WOD 131122

    Strength

    6X3/6 FS/BS @ 94% of 13119

    Conditioning

    3 rounds for time of:

    7 Muscle-Ups
    10 Power Clean & Push Jerks 155/105#

  • OUTLAW CROSSFIT WOD 131121

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131120

    WOD 131120

    BBG

    15 mins to establish a 2RM Hang Clean (below the knee) + Jerk

    Conditioning

    15 min AMRAP

    30 Overhead BB Lunges 115/75#
    10 Burpees

  • OUTLAW CROSSFIT WOD 131119

    WOD 131119

    Strength

    6X3/6 FS/BS @ 85% (of 1RM Front Squat) – rest 60 sec.

    Conditioning

    50 KB Swings 24/16kg
    30 Hang Power Cleans 95/65#
    50 Double Unders
    40 KB Swings 24/16kg
    20 Hang Power Cleans 95/65#
    75 Double Unders
    30 KB Swings 24/16kg
    10 Hang Power Cleans 95/65#
    100 Double Unders

  • OUTLAW CROSSFIT WOD 131118

    WOD 131118

    BBG

    15 mins to establish a 2RM Hang Snatch (below the knee)

    Conditioning:

    Run 800m

    3 rounds of-

    12 Ring Dips
    8 Strict Pull-ups

    Run 800m

    For time.

    Compare to 130529

  • OUTLAW CROSSFIT WOD 131117

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131116

    WOD 131116

    BBG

    15 mins to establish a 1RM Snatch

    Conditioning

    “13.1″

    Proceed through the sequence below completing as many reps as possible in 17 minutes of:

    40 Burpees
    30 Snatches 75/45# (any style)
    30 Burpees
    30 Snatches 135/75# (any style)
    20 Burpees
    30 Snatches 165/100# (any style)
    10 burpees
    AMRAP of Snatches @ 210/120# (any style)

  • OUTLAW CROSSFIT WOD 131115

    WOD 131115

    Strength

    5X4/8 FS/BS @ 94% of 131112

    Conditioning

    “Dirty Diane”

    15-12-9 of:

    Power Cleans 185/120#
    Deficit HSPU 6/4″

    For time.

  • OUTLAW CROSSFIT WOD 131114

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131113

    WOD 131113

    BBG

    Low Hang Clean (2″ from floor) + Jerk: 15 mins to work to a heavy single

    Conditioning

    15 minute AMRAP of:

    50 KB Swings 24/16kg
    25 Jumping Squats 45#
    15 Pull-ups

  • OUTLAW CROSSFIT WOD 131112

    WOD 131112

    Strength

    5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90 sec.

    Conditioning

    4 rounds for total reps of:

    2:30 to complete…

    400M Run
    ME T2B in the remainder of the 2:30

    Rest 1:00

  • OUTLAW CROSSFIT WOD 131111

    WOD 131111

    BBG

    Low Hang Snatch (2″ from floor): 15 mins to work to a heavy single

    Conditioning

    4 rounds for reps of:

    1:00 ME Wall Balls 20/14#
    0:30 Rest
    1:00 ME KBS 32/24kg
    0:30 Rest
    1:00 Burpee Over-the-Box Jumps 24/20″
    0:30 Rest

  • OUTLAW CROSSFIT WOD 131110

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131109

    WOD 131109

    BBG

    15 mins to establish a 1RM Clean and Jerk

    Conditioning

    “Fran”

    21-15-9

    Thrusters 95/65#
    Pull-ups

    For time.

  • OUTLAW CROSSFIT WOD 131108

    WOD 131108

    Strength

    4X8/5 Front Squat/Back Squat @ 94% of 131105

    Conditioning

    10 minute AMRAP of:

    15 Strict/Kipping HSPU (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
    30 BB Weighted Split Jumps 65/45# (each jump counts one rep)

  • OUTLAW CROSSFIT WOD 131107

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131106

    WOD 131106

    BBG

    15 mins to establish a heavy single of the following complex: 2 Hang Cleans + 2 Jerks

    Note: Perform ALL cleans first then follow with ALL jerks based on the reps prescribed. Ex: 2+2 = 2 cleans, after the second clean complete 2 jerks.

    Conditioning

    3 rounds for time of:

    40 Double-Unders
    20 T2B
    10 Overhead Squats 95/65#

  • OUTLAW CROSSFIT WOD 131105

    WOD 131105

    Strength

    5X4/8 Front Squat/Back Squat @ 75% of 1RM FS

    Conditioning

    5 rounds for reps of:

    30 sec. ME Burpees
    30 sec. Rest
    30 sec. ME KBS 32/24kg
    30 sec. Rest
    30 sec. ME Ab-Mat Situps
    30 sec. Rest

  • OUTLAW CROSSFIT WOD 131104

    WOD 131104

    BBG

    15 minutes to establish a 1RM Hang Snatch

    Conditioning

    3 rounds for reps of:

    1 min ME Plate Ground to Overhead 45/25#
    1 min ME OH Lunges with Plate 45/25#
    1 min ME C2B Pull-ups

    Rest 1 min between rounds.

    Click here for standards video of Ground to Overhead with Plate

  • OUTLAW CROSSFIT WOD 131103

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131102

    WOD 131102

    BBG

    15 minutes to establish a 1RM Snatch

    Conditioning

    “Elizabeth”

    21-15-9
    Power Cleans 135/95#
    Ring Dips

    For time.

  • OUTLAW CROSSFIT WOD 131101

    WOD 131101

    Strength

    4X7/13 Front Squat/Back Squat @ 94% of weight used on 131028

    Conditioning

    *70 KB Snatches for time @ 24/16kg (apportion reps equally between arms, use any rep scheme)

    EMOM beginning at 0:00 – 10, 8, 6, 4, 2 Strict Pull-ups (these are decreasing reps at each minute interval, after you finish the final rep – at 4:00 – there are no more required Pull-ups).

  • OUTLAW CROSSFIT WOD 131031

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131030

    WOD 131030

    BBG

    15 minutes to establish a max 3 Position Clean (Floor, Hang, Hip) + Jerk

    Conditioning

    3 rounds for time of:

    50 Double-Unders
    21 Lateral Burpees (over bar)
    7 Power Snatches 135/95#

  • OUTLAW CROSSFIT WOD 131029

    WOD 131029

    Strength

    4X7/13 Front Squat/Back Squat @ 70% of 1RM FS – rest 90 sec.

    Conditioning

    3 rounds for time of:

    400m Run
    10 Hang Power Cleans 155/105#
    20 T2B

  • OUTLAW CROSSFIT WOD 131028

    WOD 131028

    BBG

    15 minutes to establish a 1RM 3 Position Snatch (Floor, Hang, Hip)

    Conditioning

    3 rounds for distance and reps of:

    1:00 ME (distance) Handstand Walk

    4:00 AMRAP of:
    10 HSPU
    20 Single Arm KB Power Cleans 24/16kg (10R/10L – each rep begins on the floor)
    30 Double-Unders

    1:00 rest

  • OUTLAW CROSSFIT WOD 131027

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131026

    WOD 131026

    BBG

    15 mins to establish a 1RM Hang Clean and Jerk

    Conditioning

    For time:

    50 Burpees
    20 Front Squats @ 80%
    50 Burpees

    Compare to 130723

  • OUTLAW CROSSFIT WOD 131025

    WOD 131025

    Strength

    Front Squat/Back Squat: 4X7/13 @ 94% (of load used on 131021) – rest 90 sec.

    Conditioning

    “Amanda”

    9-7-5 of:

    Muscle-Ups
    Snatches (full) 135/95#

    For time.

  • OUTLAW CROSSFIT WOD 131024

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131023

    WOD 131023

    BBG

    15 mins to establish a 2RM Hang Clean + 1 Jerk

    Conditioning

    5X400m Run

    Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.

  • OUTLAW CROSSFIT WOD 131022

    WOD 131022

    BBG

    15 minutes to establish a 3RM Hang Snatch

    Conditioning

    5 rounds for total working time of:

    3/2 Muscle-Ups (3 for the men, 2 for the ladies)
    15 Burpees
    20 Split Jumps

    Rest 1:1

  • OUTLAW CROSSFIT WOD 131021

    WOD 131021
    Strength

    Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00

    Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

    Conditioning

    3 rounds for time of:

    Run 400m
    20 Pull-ups
    20 OHS 95/65#

  • OUTLAW CROSSFIT WOD 131020

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131019

    WOD 131019

    BBG

    1RM Snatch

    Conditioning

    “Grace”

    30 Clean and Jerks 135/95#

  • OUTLAW CROSSFIT WOD 131018

    WOD 131018

    15 minutes to establish a 1RM Snatch Balance.

    This is a Snatch Balance anyway possible. As a reference point, the goal is to Snatch Balance 120%-130% of your max Snatch.

    Strength

    2) 30 minutes to establish a 1RM HBBS.

    Notes: The Snatch work should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

  • OUTLAW CROSSFIT WOD 131017

    "Rest Day"

  • OUTLAW CROSSFIT WOD 131016

    WOD 131016

    BBG

    15 minutes to find 1 RM Push Jerk from Blocks/Rack.

    Conditioning

    4 rounds for time of:

    7 Power Snatches 155/105#
    14 Lateral Box Jumps (touch on top) 20″
    21 Wall Balls 20/14#

  • OUTLAW CROSSFIT WOD 131015

    WOD 131015

    BBG

    15 minutes to establish a 1RM Hang Clean & Jerk.

    Conditioning

    3 rounds for reps of:

    1:00 ME Front Rack Barbell Step-ups 20″ box 95/65#
    1:00 ME C2B Pull-ups
    1:00 UB Handstand Hold

    Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.

  • OUTLAW CROSSFIT WOD 131014

    WOD 131014

    BBG

    15 minutes to establish a 1RM Hang Snatch (top of knee).

    Conditioning

    4 rounds for total working time of:

    30 KB Swings 24/16kg
    15 Burpees
    40 Double-Unders

    Rest 1:1

  • OUTLAW CROSSFIT WOD 131005

    Coach Adam Garcia: 100kg (220#) Snatch from blocks.

    __________________________________________________________________________________________________________

    WOD 131005

    BBG

    15 minutes to establish a 1RM Clean & Jerk

    Conditioning

    3 rounds for time of:

    10 Strict Pull-ups
    9 Front Squats @ 70%
    30 Burpees

    Note: A rack should not be used for front squats.

  • OUTLAW CROSSFIT WOD 131004

    Coach Eric Force: HBBS 415×1.75. Eric PRs by 10# and then goes for the double! Did you PR on Tuesday's squats? Share with us in the comments!

    vid_thumbnail

    ______________________________________________________________________________________________________________________

    WOD 131004

    Strength

    HBBS: 1X5@60%, 1X5@65%, 2X5@70% – rest exactly 2:00.

    Conditioning

    “Fractured Fran”

    21 Thrusters 95/65#
    21 Pullups
    -rest 2 minutes-
    15 Thrusters 95/65#
    15 Pullups
    -rest 2 minutes-
    9 Thrusters 95/65#
    9 Pullups

    For total working time.

    *Note: The point is to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible.

  • OUTLAW CROSSFIT WOD 131002

    BBG

    15 minutes to work to a near maximal Push Press + Push Jerk + Split Jerk from blocks/rack.

    Conditioning

    5 rounds for distance and reps of:

    :30 ME Weighted 20″ Box Step-ups 95/65# front rack
    :30 Rest
    :30 Double KB Hang Clean & Jerk 24/16kg (KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing)
    :30 Rest
    :30 ME (trips) 10m Shuttle Run
    :30 Rest

  • OUTLAW CROSSFIT WOD 131001

    We are only 19 days away from our Barbells for Boobs event. If you haven’t done so yet, please click the picture below to visit our page and sign up for our team. We would like to see 100% participation.

    forbidden wod_1009

    This event is a nation-wide effort to help raise money to give women the opportunity to get a mammogram. The cost of one mammogram is $80; therefore, we are challenging each Outlaw to participate with a goal of raising at least $80. As a gym, our total goal is $4,000. Please click on the image above and then click the “Join Team” button to sign up and become a part of Outlaw CrossFit’s team.

    Our fundraiser will end with a special WOD on October 19 at 10 am. More details will be announced as the date approaches.
    ______________________________________________________________________________________________________________________

    WOD 131001

    Strength

    HBBS: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103%

    Conditioning

    12 minute AMRAP of:

    20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
    20 TTB
    20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
    20 Push Press 95/65#

  • OUTLAW CROSSFIT WOD 130930

    BBG

    15 minutes to establish a 1RM Snatch + Hang Snatch + OHS

    Conditioning

    For total reps.

    EMOM for 10 minutes (beginning @ 0:00):

    10 Burpees

    After completing 10 Burpees, with the remainder of the minute complete:

    ME Double-Unders

    *Score is total number of Double-Unders.

  • Week 6 Day 5 Friday

    Warm Up: run 800m
    Skill 5: rep max dead lift
    WOD:
    Row 20 sec/40sec rest until 2500m
    then do 5 burpees for every minute it takes you.

  • Week 6 Day 4 Thursday

    Warm Up: 35 wall ball shots
    Skill 1: rep max push press
    WOD:
    20 min time cap
    100 unbroken double unders
    -run 100 meters every time you fail

  • Week 6 Day 3 Wednesday

    Warm Up: 100 double unders
    Skill: 3 rep max front squat
    WOD:
    death by 10 meters
    run 10 meters in one minute
    increase 10 meters each round

  • Week 6 Day 2 Tuesday

    Warm Up: row 500m
    Skill: power clean
    WOD:
    21-15-9
    135/80lbs dead-lift
    handstand pushups
    10 wall balls between rounds

  • Week 6 Day 1 Monday

    Warm Up: 100 double unders
    Skill: 5 rep max OH Squat
    WOD:
    20 minute AMRAP
    20 DBL UDRS
    15 sit-ups
    10 wall balls

  • Week 5 Day 5 Friday

    Warm Up: run 800m
    Skill: 1 rep max back squat
    WOD:
    For Time:
    Row 30 cal / plank 30 sec front/left/front/right
    Row 20 cal / plank 20 sec front/left/front/right
    Row 10 cal / plank 10 sec front/left/front/right
    Row 20 cal / plank 20 sec front/left/front/right
    Row 30 cal / plank 30 sec front/left/front/right

  • Week 5 Day 4 Thursday

    Warm Up: 100 double unders
    Skill: 3 rep max snatch
    WOD:
    4 rounds of
    Run 100 Meters, complete one rep for each second it takes of
    Round one: pull up
    Round two: push up
    Round three: Sit up
    Round four: Air Squat

  • Week 5 Day 3 Wednesday

    Warm Up: row 500m
    Skill: thruster
    WOD:
    5 x 5min rounds of:
    5 x OH Squat / 10 wall ball / AMRAP Row for Calories
    record the total number of calories in each round

  • Week 5 Day 2 Tuesday

    Warm Up: 30 wall ball shots
    Skill: 5 rep max jerk
    WOD:
    8 x 2 minute rounds of:
    3 x Push jerk @ 60%  5 Rep Max then, AMRAP box jump

  • Week 5 Day 1 Monday

    Warm Up: run 800m
    Skill: 1 rep max deadlift
    WOD:
    Chelsa

  • Week 4 Day 5 Friday

    Warm Up: 100 double unders
    Skill: 3 rep max Push Press
    WOD:
    Row 5k for time

  • Week 4 Day 4 Thursday

    Warm Up: row 500m
    Skill: Clean & jerk
    WOD:
    15 Minute AMRAP of
    3 x power snatch / 3 x wall ball
    3 x power snatch / 6 x wall ball
    3 x power snatch / 9 x wall ball

  • Week 4 Day 3 Wednesday

    Warm Up: 35 wall ball shots
    Skill: 5 rep max front squat
    WOD:
    15minute amrap
    run 100 m
    15 box jumps

  • Week 4 Day 2 Tuesday

    Warm Up: run 800m
    Skill 1: rep max press
    WOD:
    Nicole

  • Week 4 Day 1 Monday

    Warm Up: 100 double unders
    Skill 3: rep max clean
    WOD:
    100 double unders/ run 100 meters
    75 double unders / run 200 meters
    50 double unders/ run 500 meters
    75 double unders/run 200 meters
    100 double unders/ run 100 meters

  • Week 3 Day 5 Friday

    Warm Up: row 500m
    Skill: 1 rep max dead lift
    WOD:
    Rest 2-3 minutes between each set;
    50% of max for 10 reps,
    75% for 6 reps,
    80% for 3 reps,
    90% for 1 rep,
    drop back to 50% and amrap (push it on this last set!).

  • Week 3 Day 4 Thursday

    Warm Up: 40 wall ball shots
    Skill: 3 rep max push press
    WOD:
    5 rds for time
    30 BJ (20/24”)
    20 KB Swing (1/1.5 pood))

  • Week 3 Day 3 Wednesday

    Warm Up: run 800m
    Skill: 5 rep max Front Squat
    WOD:
    15 min AMRAP
    30 DU’s, 12 T2B, 200m run

  • Week 3 Day 2 Tuesday

    Warm Up: 100 double unders
    Skill: power snatch
    WOD:
    20 frnt squats (135/95)
    Row 750
    Run 50m/Burpee Broad 50m
    Run 50m/Burpee Broad 50m
    Row 500m/10 frnt squats (135/95)

  • Week 3 Day 1 Monday

    Warm Up: row 500m
    Skill: 1 rep max OH Squat
    WOD:
    Angie

  • Week 2 Day 5 Friday

    Warm Up: 30 wall ball shots
    Skill: 3 rep max back squat
    WOD:
    18-12-6
    Jerk @ 50% 1 RM
    Situps
    400m Run

  • Week 2 Day 4 Thursday

    Warm Up: run 800m
    Skill: 5 rep max snatch
    WOD
    10!
    Burpee / T2B

  • Week 2 Day 3 Wednesday

    Warm Up: 100 double unders
    Skill: power clean
    WOD:
    Run 200m / 50 double unders / 10 SDHP @ 1/1.5 pood
    Reduce double unders by 10
    Last round will be
    Run 200m / 10 double unders / 10 SDHP @ 1/1.5 pood

  • Week 2 Day 2 Tuesday

    Warm Up: row 500m
    Skill: 1 rep max jerk
    WOD:
    10 Front Squat @ 50% 1RM
    Run 400m

  • Week 2 Day 1 Monday

    Warm Up: 35 wall ball shots
    Skill: 3 rep max deadlift
    WOD
    3 rounds
    21x Sumo deadlift high pull (95#/65#)
    50m Farmers walk (2x53/36# KBs)
    10x Burpees
    50m Farmers walk

  • Week 1 Day 5 Friday

    Warm: Up run 800m
    Skill: 5 rep max push press
    WOD:
    Run 400m
    40 sec plank
    run 200m
    20 sec plank
    Run 400m
    40 sit ups
    run 200m
    20 sit ups

  • Week 1 Day 4 Thursday

    Warm Up: 100 double unders
    Skill: Bear Complex
    WOD:
    Row 500m
    50 wallballs
    Row 250m
    25 wall balls

  • Week 1 Day 3 Wednesday

    Warm Up: row 500m
    Skill: 1 rep max Front Squat
    WOD:
    10!
    Pull ups
    Box Jumps
    Kettlebell swings

  • Week 1 Day 2 Tuesday

    Warm Up: 40 wall ball shots
    Skill: 3 rep max press
    WOD:
    annie

  • Week 1 Day 1 Monday

    Warm Up: run 800m
    Skill: 5 rep max clean
    WOD:
    21-15-9
    Power Clean 95lbs/ 65lbs
    Row 500m

  • Week 6 Day 5 Friday

    Warm Up:  row 500m
    Skill:  5 rep max Back Squat
    WOD:

    party party party BBQ BBQ BBQ BEER red bull get crazy at 630pm tonight!
    5 min burpee AMRAP.record your score

    Subtract how many burpees you did from 100,

    whatever # is left is # of reps you have to do for
    push ups,
    sit ups,
    air squats,
    ring dips,
    box jumps.
    So if you do 50 burpees then you have to do 50 reps of each of the movements

  • Week 6 Day 4 Thursday

    Warm Up: run 800m
    Skill: 1 rep max Jerk
    WOD:
    With a partner
    4 rounds
    21 SDHP @ 95/65#  the other is doing double unders.
    Record total number of double unders
    0r 7 single unders equal 1 double under.

  • Week 6 Day 3 Wednesday

    Warm Up:  30 wall ball shots
    Skill:  3 rep max Clean
    WOD:
    4 rounds,
    5 - Bear Complex 135/95, 20 lunges

  • Week 6 Day 2 Tuesday

    Warm Up:  run 800m
    Skill:  5 rep max OH squat
    WOD:
    75 x Deadlifts @ 40% your one rep max
    every time you rest 10 burpees

  • Week 6 Day 1 Monday

    Warm up:  100 double unders
    Skill:  power snatch
    WOD:
    20 Min amrap,
    15 Box jumps, 12 Push ups, 9 K2E, 6 Pull ups

  • Week 5 Day 5 Friday

    Warm Up:  800m run
    Skill:  1 rep max Dead lift
    WOD:
    250m Row sprint, rest 1 minute, repeat 8 times.

  • Week 5 Day 4 Thursday

    Warm Up:  row 500m
    Skill:  3 rep max snatch
    WOD:
    100 HR push ups, 1 mile run,
    break it up any way you want.
    When finished rest 3 minutes and do max set of Push ups

  • Week 5 Day 3 Wednesday

    Warm Up:  100 double unders
    Skill:  5 rep max push press
    WOD:
    21-15-9
    Power Snatch 95/65
    SDLHP 95/65lb with 30 DU between each round

  • Week 5 Day 2 Tuesday

    Warm Up:  25 wall ball shots
    Skill:  power clean
    WOD:
    5 Rounds,
    10 OH Squat 135/95lb, 10 bar facing burpee

  • Week 5 Day 1 Monday

    Warm up:  run 800m
    Skill:  1 rep max Back Squat
    WOD:
    15 min AMRAP

    Burpee pullups

    run 100m

  • Week 4 Day 5 Friday

    Warm Up:  row 500m
    Skill:  3 rep max Jerk
    WOD:
    Med ball relay race.
    With a partner run 200m with med ball (20/14lb),
    one person running at a time,
    each team member completes 5 rounds.

  • Week 4 Day 4 Thursday

    Warm Up:  35 wall ball shots
    Skill:  5 rep max Clean
    WOD:
    18-12-6
    115lb Thruster, 1/1.5 pood KB Swing

  • Week 4 Day 3 Wednesday

    Warm Up:  100 double unders
    Skill:  thruster
    WOD:
    18 min AMRAP
    25 DU, 25 air squats, run 200m

  • Week 4 Day 2 Tuesday

    Warm Up:  run 800m
    Skill:  1 rep max Press
    WOD:
    Row 500m, 10 lunges,
    Row 400m, 20 lunges,
    Row 300m, 30 lunges,
    Row 200m, 40 lunges,
    Row 100m, 50 lunge

  • Week 4 Day 1 Monday

    Warm up:  row 500m
    Skill:  3 rep max front squat
    WOD:
    Run 2 miles

  • Week 3 Day 5 Friday

    Warm Up: 100 double unders
    Skill: 1 rep max Back Squat
    WOD:
    24 sledge swings (only do this once, this isnt repeated).
    Rest 30 seconds.
    1 min AMRAP of tire flips, rest a minute, repeat 6 time

  • Week 3 Day 4 Thursday

    Warm Up: 30 wall ball shots
    Skill: 3 rep max jerk
    WOD:
    10! Clean and Jerk (135lb/95), Toes to bar

  • Week 3 Day 3 Wednesday

    Warm Up: run 800m
    Skill: 5 rep max Clean
    WOD:
    50 DU, 30 Box Jumps, Row 250m,
    50 DU, 20 Box Jumps, Row 250m,
    50 DU, 10 Box Jumps, Row 250m

  • Week 3 Day 2 Tuesday

    Warm Up: row 500m
    Skill: Clean &Jerk
    WOD:
    5 RFT
    10 body weight back squat, run 400m

  • Week 3 Day 1 Monday

    Warm up: 100 double unders
    Skill: 1 rep max OH squat
    WOD:
    42 (total) walking lunges, 21m handstand walk, 21 sit ups, 21 pull ups,
    30 walking lunges, 15m handstand walk, 15 sit ups, 15 pull ups,
    18 walking lunges, 9m handstand walk, 9 sit ups, 9 pull ups

  • Week 2 Day 5 Friday

    Warm Up:  row 500m
    Skill:  3 rep max dead lift
    WOD

    12 min EMOM
    ODD rounds
    2 x Over head hold for 10sec / rest 20
    Even Rounds
    AMRAP 1 x Power Clean & 2 Front Squat
    Score heaviest weight

  • Week 2 Day 4 Thursday

    Warm Up:  run 800m
    Skill:  5 rep max Snatch
    WOD
    5min AMRAP 10 pull ups / 5 HSPU.
    Rest 3 minutes.
    5min AMRAP 10 K2E/ 5 ring dips

  • Week 2 Day 3 Wednesday

    Warm Up: 40 wall ball shots
    Skill: Power Snatch
    WOD

    3 rounds for time:

    SDHP 21/18/15
    25 wall balls in between each round
    50/40/30 double unders each round

  • Week 2 Day 2 Tuesday

    Warm Up: 100 double unders
    Skill: 1 rep max Push Press
    WOD
    3 rounds for time
    10 dead lifts @ 50% 1 rep Max
    50 double unders

  • Week 2 Day 1 Monday

    Warm up:  row 500m
    Skill:  3 rep max back squat
    WOD
    7 RFT:

    +1 Su-Plex @ 65% 1RM Clean

    Run 100m

    (Su-plex= 1 deadlift / 1 PowerClean / 1 Burpee )

  • Week 1 Day 5 Friday

    Warm up – run 800m
    Skill -  5 rep max jerk
    3 rounds for reps
    1 min max body weight Deadlift
    1 min max strict Pullups

  • Week 1 Day 4 Thursday

    Warm up- 10 min EMOM 3 x deck squat burpees
    Skill – Power Clean
    WOD – 25 – 20 -15 – 10 wall balls
    10 – 15 – 20 – 25 row calories

  • Week 1 Day 3 Wednesday

    Warm up – dynamic hip openers
    Skill – 1 rep max clean
    WOD – 40-20-10 reps of Pullups/ Jumping lunges / KB swing

  • Week 1 Day 2 Tuesday

    Warm up – wall balls 5 sets of 10 reps RX
    Skill – 3 rep max push press
    WOD – ANNIE

  • Week 1 Day 1 Monday

    Warm up- jog 50m + 5 lunges (add 25 m until 200m run is completed)
    Skill – 5 rep max Front Squat
    WOD – 2-4-6-8-6-4-2 back squat run 100m between rounds (800m total)

  • Week 6 Day 5 Friday

    Warm Up: 500m row
    Skill: 5 rep Max Press
    Nasty girl/WOD Party

  • Week 6 Day 4 Thursday

    Warm Up: 100 double unders
    Skill: 1 rep max Snatch
    5 RFT:
    2 min AMRAP
    Run 200m
    Max box jumps with remaining time

  • Week 6 Day 3 Wednesday

    Warm Up: 800m run
    Skill: 3 rep Max OH Squat
    3-5 RFT:
    15 KB Swings @ 1/1.5pood
    2 for 1 wall balls x 10
    5 ring dips

  • Week 6 Day 2 Tuesday

    Warm Up: 500m row
    Skill: Power Clean
    FRAN
    21-15-9 reps of
    65#/95# Thruster and Pullups

  • Week 6 Day 1 Monday

    Warm Up: 100 double unders
    Skill: 5 rep max Front Squat
    5 RFT:
    10 Handstand push ups
    10 Dead-lifts

  • Week 5 Day 5 Friday

    Warm Up: 800m
    Skill: 1 rep max Back Squat
    5 min AMRAP of:
    Row (Cal)
    Box jump 24”/20”
    Run

  • Week 5 Day 4 Thursday

    The 4th of July Hero WOD!

    "The Arizona 19"

    We dedicate this 4th of July to the " Granite Mountain Hotshots" of Arizona!

    Firefighters, elite and brave! Nineteen of them lost thier lives fighting a wild fire last week!

    We pray for them and the families these men have left behind!

    Together we will honor these men through our sweat and struggle..

    WOD

    For Time!

    100m Run 19 Hang power Cleans 115/75

    100m Run 19 Pushups Hand Release

    100m Run 19 Box Jumps

    100m Run 19 Front Rack Lunges 115/75

    100m Run 19 Burpees

    100m Run 19 Abmat Situps

    100m Run 19 Push Jerks 115/75

    100m Run 19 Pushups Hand Release

    100m Run 19 Box Jumps

    100m Run 19 Hang power Cleans 115/75

    100m Run 19 Burpees

    100m Run 19 Ab Mat Situps

    100m Run 19 Front Rack Lunges 115/75

    100m Run 19 Pushups Hand Release

    100m Run 19 Box Jumps

    100m Run 19 Push Jerks 115/75

    100m Run 19 Burpees

    100m Run 19 Ab Mat Situps

    100m Run

  • Week 5 Day 3 Wednesday

    Warm Up: 100 double unders
    Skill: Thruster
    5 RFT of:
    Run 200m
    10 x KB High Pull @ 1.5/1 pood
    10 x KB Clean @1.5/1 pood

  • Week 5 Day 2 Tuesday

    Warm Up: 800m run
    Skill: 5 rep max jerk
    5 RFT of:
    10 Handstand pushup
    10 Wallball @ 20/14lbs

  • Week 5 Day 1 Monday

    Warm Up: 500m Row
    Skill: 1 rep Max Press
    10 minute AMRAP of: Burpee

  • Week 4 Day 5 Friday

    Warm Up: 100 double unders
    Skill: 3 Rep Max Snatch
    For Time:
    Run 1 mile
    Row 2000m

  • Week 4 Day 4 Thursday

    Warm Up: 800m jog
    Skill: Clean & Jerk
    21-15-9
    Power Snatch @ 65/95#
    KB swing 1/1.5 pood

  • Week 4 Day 3 Wednesday

    Warm Up: row 500m
    Skill: 5 Rep Max OH Squat
    “Murph”
    1 RFT:
    run 1 mile
    100 pullups
    200 pushups
    300 squats
    run 1 mile

  • Week 4 Day 2 Tuesday

    Warm Up: 100 double unders
    Skill: 1 Rep Max Dead Lift
    For Time:
    Row 2000m
    run 1 mile

  • Week 4 Day 1 Monday

    Warm Up: run 800m
    Skill: 3 Rep Max Clean
    mini murph
    10 min AMRAP
    50m run / 5pull/ 10 pushups/ 15 squats

  • Week 3 Day 5 Friday

    Warm Up: row 500m
    Skill: 1 rep Max Push Press
    Max weight and reps of:
    Press to Push Press to Jerk
    (record rep and weight of all lifts, 20 min time limit)

  • Week 3 Day 4 Thursday

    Warm Up: 100 double unders
    Skill: 3 rep max Snatch
    3 RFT of:
    15 KB Snatch @ 20/12kg
    20 x K2E

  • Week 3 Day 3 Wednesday

    Warm Up: run 800m
    Skill: 5 rep Max OH Squat
    5 RFT of:
    50 Air squats
    20 box jumps @ 24/20”
    30 double unders

  • Week 3 Day 2 Tuesday

    Warm Up: row 500m
    Skill: Power Snatch
    For time
    run 800m
    5 RFT
    10 Hang Power clean @ 95/65lbs
    10 Sit ups
    10 air Squats

  • Week 3 Day 1 Monday

    Warm Up: 100 double unders
    Skill: 1 rep max Front Squat
    For Distance: 15 min Burpee Broad Jump

  • Week 2 Day 5 Friday

    Warm Up: run 800m / 30 Sit-ups
    Skill: 3 rep max Back Squat
    For Time: 50 x Over Head Squats @ 135/105lbs
    Run 100m to drop the bar

  • Week 2 Day 4 Thursday

    Warm up: 100 double unders / 40 Air Squat
    Skill: 5 rep max push press
    5 RFT of:
    20 x Squat Box Jump @ 24/20”
    20 x Push up

  • Week 2 Day 3 Wednesday

    Warm Up: run or row 500m / Shoulder MOB
    Skill: Power clean EMOM 3 rep @65%
    3 RFT of:
    Run 800m
    15x KB SDHP 1.5/1 pood
    30 x Double Unders

  • Week 2 Day 2 Tuesday

    Warm Up: Jog 800m / 20 push ups / Shoulder MOB
    Skill: 1 rep max Jerk
    10! Deadlift @ 225/185lbs
    and run 100m between rounds

  • Week 2 Day 1 Monday

    Warm Up: 100 Double Unders
    Skill: 3 rep max Press
    21-15-9
    power cleans @ 135/105lbs
    Wall Ball 20/14
    Sit Ups

  • week 1 day 5 Friday

    Warm Up: Baseline

    row or run 500m

    40 air squats / 30 sit ups /

    20 push ups/ 10 pull ups

    Skill: 5 rep Max Snatch

    Run 2 miles for time

    Check out: tabata situps

  • week 1 day 4 Thursday

    Warm Up: Jog 800m / 40 sit-ups

    3 rounds of: 5 hang power clean & 5 behind the neck jerk

    Skill: Bear Complex

    For time:

    50 x Push Press @ 115/ 85lbs ( run 200m if you set the bar down )

    Run 100m on the minute

  • week 1 day 3 Wednesday

    Warm Up: 100 Double unders

    Skill: 1 Rep Max Over Head Squat

    100 reps of each for time:

    Walking Lunge

    KB swing (one arm) @ 20/12kg

    and Sit ups

  • week 1 day 2 Tuesday

    Warm Up: Row 500m / run 500m

    25 x 2 for 1 Wall Balls (squat twice/ throw once)

    Skill: 3 rep max dead lift

    5 RFT of:

    Run 400m

    20 x pull ups

  • week 1 day 1 Monday

    Warm Up: Jog 800m /

    40 Sit-ups

    3 rounds of: 5 Hang power clean & 5 dead lifts

    Skill: 5 rep max Clean

    For time: 30 Clean & Jerk @ 135/95lbs

    Check out : Tabata situps

  • Week 6 day 5 Friday

    Skill Dead-lift 5-5-5-5-5

    WOD
    5 rounds, 50-40-30-20-10x reps
    Pull-ups
    Squat-jumps

  • Week 6 day 4 Thursday

    Skill Push Press 5-5-3-3-1-1-1

    WOD
    Graty
    3 rounds
    10x Clean & jerk (135#)
    50x Wall ball (20#)

  • Week 6 day 3 Wednesday

    Skill Front Squat 5-5-3-3-3-3

    WOD
    10 rounds
    3x Power snatch (115#/75#)
    12x Box jumps

  • Week 6 day 2 Tuesday

    Skill EMOM Power Clean

    WOD
    10 rounds
    Power clean (75% 1RM) 10-9-8-7...1x
    Push-ups 20-19-18-17...11x

  • Week 6 day 1 Monday

    Skill Over Head Squat 5-5-5-5-5

    WOD
    3 rounds, 12-9-6x reps
    Overhead squat (135#/95#)
    Burpee pull-ups

  • Week 5, Day 5 /OLW 130409

    15 minutes to establish a 1rm HBBS.

    -then-

    3 rounds for time of:

    Run 400m
    20 TTB
    7 Push Jerks 155/105#

     

  • Week 5, Day 4 /OLW 130406

    7×1 of 3 Position Snatch (low to high) – heavy but perfect, rest 60 sec.

    -then-

    *With a running clock and no rest between:

    2 minutes ME Handstand Hold (accumulate as many seconds as possible)

    6 minute AMRAP of:

    15 Hang Power Cleans @ 115/75#
    15 Burpees

    2 minutes ME Handstand Hold (accumulate as many seconds as possible)

    4 minute AMRAP of:

    10 Hang Power Cleans @ 115/75#
    10 Burpees

    2 minutes ME Handstand Hold (accumulate as many seconds as possible)

  • Week 5, Day 3 /OLW 130403

    7 rnds ×1 rep of 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60 sec.

    -then-

    8 minute AMRAP of:

    7 Strict Pullups
    15 Pushups (hand release at bottom)
    30 Ab-Mat Situps

    *Rest 2 minutes.

    Accumulate as many KB TGU (alternating arms) as possible in 8 minutes.

    *Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire twelve minutes.

  • Week 5, day 2 / OLW 130402

    HBBS: 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% – rest as needed

    -then-

    1 min ME KBS @ 24/16kg (Max Effort)

    *Rest 1 minute.

    3 min AMRAP of:

    7 Front Squats @ 70% (no racks)
    21 Lateral Jumps (over BB)
    7 TTB

    *Rest 1 minute.

    1 min ME KBS @ 24/16kg

    *Rest 1 minute.

    3 min AMRAP of:

    7 Front Squats @ 70% (no racks)
    21 Lateral Jumps (over BB)
    7 TTB

    *Rest 1 minute.

    1 min ME KBS @ 24/16kg

  • Week 5, Day 1 /OLW 130401

    Every 20 seconds for 4 minutes:

    1 Snatch (full) @ 75%

    *Rest 3 minutes.

    Every 60 seconds for 8 minutes:

    1 Snatch (full) @ 85%

    -then-

    For time:

    50 Double-Unders
    5 Split Jerks 135/95#
    30 Pull-Ups
    10 Split Jerks 135/95#
    30 Pull-Ups
    5 Split Jerks 135/95#
    50 Double-Unders

  • Week 4 day 5 Friday

    Skill Push Press 5-5-3-3-3-3

    WOD
    5 rounds
    15x Walking lunge steps (95#BB held in rack position)
    30x Double unders

  • Week 4 day 3 Wednesday

    Skill Front Squat 5-5-5-5-5

    WOD
    10 rounds
    3x Clean (155#/ 115#)
    6x Handstand push-ups
    9x Wall-ball (20#/14#)

  • Week 4 day 4 Thursday

    Skill EMOM Clean n Jerk

    WOD
    10 minute amrap
    75 lb/ 55lbs Hang Squat Thrusters
    run 100m
    rest 3 minute
    retry in reverse

  • Week 4 day 2 Tuesday

    Skill Press 5-5-3-3-1-1-1

    WOD
    Every minute on the minute for max rounds
    3x Back squat (80% 1RM)
    5x Strict pull-ups
    touch rack accrost gym
    Each minute thereafter add 1 rep to the squat, continue until failure.

  • Week 4 day 1 Monday

    Skill Clean 5-5-3-3-3-3

    WOD
    3 rounds
    25x KB swings (53#/36#)
    25x Push-ups
    50 meters KB Carry

  • Week 3 day 5 Friday

    Skill Dead-Lift 5-5-3-3-1-1-1

    WOD
    5 rounds
    15x Burpees
    10x KB swings (53#/36#)

  • Week 3 day 4 Thursday

    Skill Push Press 5-5-3-3-3-3

    WOD
    Max rounds in 15 minutes
    10x Deadlifts (135#)
    10x Ring dips

  • Week 3 day 3 Wednesday

    Skill Front Squat 5-5-5-5-5

    WOD
    3 rounds
    25x KB swings (53#/36#)
    25x Push-ups
    touch gym wall

  • Week 3 day 2 Tuesday

    Skill EMOM Power Snatch

    WOD
    5 rounds
    15x Push-ups
    20x Weighted sit-ups (8kg)
    5x Dead-lift @ 75% 1RM

  • Week 3 day 1 Monday

    Skill Over Head Squat 5-5-3-3-1-1-1

    WOD

    7 rounds
    7x Back squat (225#)
    7x Burpee box jumps (20 inch)

  • Week 2 day 5 Friday

    Skill Back Squat 5-5-3-3-3-3

    WOD
    7 rounds
    7x Back squat (225#)
    7x Burpee box jumps (20 inch)

  • Week 2 day 4 Thursday

    Skill Snatch 5-5-5-5-5

    WOD
    5 rounds
    15x Burpees
    10x KB swings (53#/36#)

  • Week 2 day 3 Wednesday

    Skill Emom Power Clean

    WOD
    Max rounds in 10 minutes
    5x Dead-lift (315#)
    3x muscle-ups
    9x Box jumps (30/24inch)

  • Week 2 day 2 Tuesday

    Skill Jerk 5-5-3-3-1-1-1

    WOD
    10 rounds
    45/15 rest
    run 100m
    amrap front squats @ 155/ 115lbs

  • Week 2 day 1 Monday

    Skill dead-lift 5-5-3-3-3-3

    WOD
    3 rounds
    40x Push press (75#)
    25x Sumo dead-lift high pull (75#)

  • Week 1 day 5 Friday

    Skill Push Press 5-5-5-5-5

    WOD
    1 round
    150x Box jumps
    Run 1200m

  • Week 1 day 4 Thursday

    Skill Emom Bear Complex

    WOD
    7 rounds
    Run 400m
    29x Back squat (135#)

  • Week 1 day 3 Wednesday

    Skill Front Squat 5-5-3-3-1-1-1-1

    WOD
    7 rounds
    12x Thruster (75#)
    9x Toes to bar
    Run 200m with 20#/14#

  • Week 1 day 2 Tuesday

    Skill pr 5-5-3-3-3-3

    WOD
    For time
    Run 2km
    Every minute drop and do one burpee

  • Week 1 day 1 Monday

    Skill Snatch Skill

    WOD
    Randy

  • Week 6 day 5 Friday

    WARM UP Row 500m/ Run 400m

    3 rounds:

    5 Toes to Bar

    5 Jumping Back Squats w/RX Bar

    SKILL Back Squat 5-5-3-3-1-1-1-1

    WOD

    “Barbra”

    Five rounds, each of:

    20 Pull-ups

    30 Push-ups

    40 Sit-ups

    50 Squats

    Rest precisely three minutes between each round.

  • Week 6 day 4 Thursday

    WARM UP Row 500m/ Run 400m

    1 round:

    5 OH Squats

    5 Pass through

    Burgener WU

    SKILL Snatch 5-5-3-3-3-3

    WOD

    4 x 3 minute rounds

    Run 400m

    AMRAP Double unders

  • Week 6 day 3 Wednesday

    WARM UP Row 500m/ Run 400m

    3 rounds:

    10 sit ups

    5 pull ups

    5 RX Bar Thrusters

    SKILL Thruster 5-5-3-3-3-1-1-1-1

    WOD

    Run 400M, Then

    21-15-9 Reps of:

    Kettle Bell Swing

    Lunge

    Wall ball

    Lunge

  • Week 6 day 2 Tuesday

    WARM UP Row 500m/ Run 400m

    2 rounds:

    5 Burpee pull ups

    5 left leg lunge

    run 100 m

    SKILL Jerk 5-5-5-5-5

    WOD

    “Kelsey Oliver”

    10 minute AMRAP

    +1 Deadlift 225/155

    run 100m

    rest 3 minutes

    start on the round you finished with (Completed or not)

    -1 rep Deadlift 225/155

    Run 100m

    10 minute time cap

  • Week 6 day 1 Monday

    WARM UP Row 500m/ Run 400m

    3 rounds:

    5 good mornings

    10 sit ups

    10 air squats

    Run 100m

    SKILL Deadlift 5-5-3-3-1-1-1

    WOD

    Mary

    5 HSPU

    10 Pistols

    15 pull ups

  • Week 5 day 5 Friday

    WARM UP Row 500m/ Run 400m

    2 rounds:

    5 push ups

    10 sit ups

    7 left leg jumping lunges

    SKILL Push Press 5-5-3-3-3-3

    WOD

    With Partner

    Row 2000m

    Partner holds plank

  • Week 5 day 4 Thursday

    WARM UP Row 500m/ Run 400m

    2 rounds of:

    5 toes to bar

    5 Hollow rocker to super man

    5 power clean n jerk 45#/35#

    SKILL Clean and Jerk 5-5-3-3-3-1-1-1

    WOD

    Run 400m

    5 wall walks

    20 situps

    run 200m

    10 handstand pushups

    20 situps

    run 200m

    20 push ups

    20 situps

  • Week 5 day 3 Wednesday

    WARM UP Row 500m/ Run 400m

    2 rounds:

    5 pvc pass through

    5 PVC Full Snatch

    5 walking lunge left leg

    SKILL Front Squat 5-5-5-5-5

    WOD

    3 rounds

    1 minute each station

    Row for calories

    Wall ball reps

    SDHP reps

    OH Squat reps

    rest

  • Week 5 day 2 Tuesday

    WARM UP Row 500m/ Run 400m

    2 rounds

    5 inch Worm walks

    5 box jumps w/ squat

    5 strict press with RX Bar

    5 box jumps w/squat

    SKILL Press 5-5-3-3-1-1-1-1

    WOD

    5 x 2 minute rounds

    7 push press at 135/95

    AMRAP box Jumps

  • Week 5, Day 2

    Congratulations to Fisher, for winning the Body Fat challenge and $350.

    52WARM UP Row 500m/ Run 400m

    2 rounds

    5 inch Worm walks

    5 box jumps w/ squat

    5 strict press with RX Bar

    5 box jumps w/squat

     

    SKILL Press 5-5-3-3-1-1-1-1

     

    WOD

    5 x 2 minute rounds

    7 push press at 135/95

    AMRAP box Jumps

  • Week 5 day 1 Monday

    WARM UP Row 500m/ Run 400m

    2 rounds

    5 Toes to bar

    10 Air squats

    15 Hang Power Clean w/ Bar

    SKILL Clean 5-5-3-3-3-3

    WOD

    Angie

    100 pull ups

    100 situps

    100 air squats

    100 push ups

     

  • Week 5, Day 1

    Congratulations to Kelly G, For winning the Body Fat challenge and $500

    WARM UP Row 500m/ Run 400m

    2 rounds

    5 Toes to bar

    10 Air squats

    15 Hang Power Clean w/ Bar

     

    SKILL Clean 5-5-3-3-3-3

     

    WOD

    Angie

    100 pull ups

    100 situps

    100 air squats

    100 push ups

  • Week 4, Day 5

    WARM UP

    Run 400m/Row 500m

    SKILL

    DeadLift

    5-5-3-3-3-1-1-1-1

    WOD

    800 Meter Run

    15 Double Unders (2 for 1)

    15 Squats

    400 Meter Run

    15 Double Unders (2 for 1)

    15 Push-Ups

    400 Meter Run

    15 Double Unders (2 for 1)

    15 Sit-Ups

    800 Meter Run

  • Week 4, Day 4

    WOD 13.5, ENJOY

  • Week 4, Day 3

    WARM UP

    Run 400m/Row 500m

    SKILL

    Front Squat 5-5-5-5-5

    WOD

    15 minute AMRAP

    Bear Complex @ 95/65#

    7 Box jumps

    run 200m

  • Week 4, Day 2

    Congratulations to Ryan McBride, for taking his CrossFit Level 1 Trainers Course this week end.

    WARM UP

    Run 400m/Row 500m

    SKILL

    Power Snatch 5-5-3-3-1-1-1

    WOD

    “Nicole”

    20 minute Time CAP

    AMRAP unbroken Pull-ups

    400m Run

  • Week 4, Day 1

    Congratulation to Kelsey Oliver for taking her CrossFit Level 1 Cert this weekend.

    Oh, and TODAY is her 30th Birthday!

    41WARM UP

    Run 400m/Row 500m

    3 rounds of:

    15 PVC OH Squats & OH MOB 1-2-3

    5 Lunge (each Leg) & Hip MOB 2-3-4

    SKILL

    OH Squat 5-5-3-3-1-1-1

    WOD

    4 Rounds For Time:

    12 Power Snatch (95/55 lbs)

    400 Meter Run

  • Week 3, Day 5

    Warm up:

    3 rounds of:

    7 Deadlifts w/ RX Bar

    7 Good Mornings

    7 Box Jump Squats

    Run 200m

    Skill:

    HIP MOB 1-2-3-4

    Back Squat 5-5-3-3-3-3

    WOD

    4 rounds for time:

    10 Deadlifts @ 165/95

    10 Pullups

    Run 200m

  • Week 3, Day 4

    Warm Up:

    Run 400m / Row 500m

    3 rounds of

    10 good mornings & Hip MOB

    10 Strict press w/ RX Bar & OH MOB

    Skill:

    Clean& Jerk Technique

    Games WOD 13.4

    7 minute AMRAP

    +3 Clean & Jerks @ 135/95

    +3 Toes -to- Bar

  • Week 3, Day 3

    WARM UP

    Run 400m/Row 500m

    3 rounds of:

    20 Double unders

    Hip MOB 2-3-4

    25 m CrisCross Run

    Rac POS 1-2-3

    25m High Knee Pulls

    SKILL

    Power Clean

    5-5-3-3-1-1-1

    WOD

    4 rounds for time:

    run 500m

    20 Air squats

    15 situps

    10 push ups

    5 pull ups

  • Week 3, Day 2

    WARM UP

    Run 400m/Row 500m

    3 rounds of:

    5 Hand stand Push ups – Rac POS 1-2-3

    5 Wall Balls – Hip MOB 1-2-3

    SKILL

    Jerk 5-3-3-1-1-1-1

    WOD

    4 x 4 minute rounds

    Row 500m / 20 SDHP

    5 Over the bar Burpees

    AMRAP 135/95lb Front Squats

    Rest 1 minute.

    Score reps of Front Squats

  • Week 3, Day 1

    WARM UP

    Run 400m/Row 500m

    2 rounds of:

    7 good mornings w/ RX Bar – Hip MOB 1-2

    5 Walking Lunge Ea Leg – 3-4

    SKILL

    deadlift 5-5-3-3-3-3

    WOD

    Angie

    50-40-30-20-10

    Double Unders / Sit ups

  • Week 2, Day 5

    Games WOD 13.3

    Warm up

    Run 400m / Row 500m

    2 rounds:

    5 wall balls – Hip MOB 1-2

    5 wall balls – OH Mob 1-2

    Skill:

    Double unders and

    Hip MOB 3

    OH Mob 3

    WOD:

    12 minute AMRAP

    150 WallBalls

    90 Double unders

    30 Muscle Ups

  • Week 2, Day 4

    Games WOD Moved to Friday

    Warm up

    run 400m / row 500m

    3 rounds of:

    5 pull ups – Rac POS 1-2-3

    5 Jumping lunges each leg – Hip MOB 1-2-3

    Skill

    10 Min EMOM Bear Complex

    WOD

    EPIC ZOMBIE

    1 Minute rounds

    +1 jumping lunge each leg

    +1 Burpee

    +1 Toes to Bar

    *Start with one rep on the first minute. Continue to add one rep each round until you fail to meet the required reps for the round.

    If you fail rest the next full minute and try again at the round you failed on, continue to add if you complete it, if not your done!

    Record number of completed rounds.

  • Week 2, Day 3

    WARM UP

    Run 400m/Row 500m

    3 rounds of:

    10 handstand pushups & Rac POS 1-2-3

    15 RX Bar Front squats & Hip MOB 1-2-3

    SKILL

    Front Squat 5-3-1-1-1-1

    WOD

    4 x 5 minute rounds:

    Row 3 minutes for CAL/ Run 3 minutes (50m split)

    40 Double unders

    AMRAP SDHP 95/65#

  • Week 2, Day 2

    WARM UP

    3 rounds of:

    Run 200m

    10 push ups & Rac POS 1-2-3

    10 Air Squats & Hip MOB 1-2-3

    SKILL

    Press 5-5-3-3-3-3

    WOD

    12 minute AMRAP

    +3 Front Squat

    10 Kettle Bell Push Press

    Run 200m

  • Week 2, day 1

    WARM UP

    Run 400m / row 500m

    3 rounds of:

    15 air squats

    Hip MOB 1-2-3

    10 Hand Release Push ups

    Rac POS 1-2-3

    SKILL Clean 5-5-5-5-5

    WOD

    “Grace”

    30 reps of clean and jerk @ 135/95#

  • Week 5 Day 4, 28-02-13

    Warm Up row 500m
    Skill: 3 rep max snatch
    WOD
    100 HR push ups, 1 mile run,
    break it up any way you want.
    When finished rest 3 minutes and do max set of Push ups

  • Week 5 Day 3, 27-02-13

    Warm Up 100 double unders
    Skill:5 rep max push press
    WOD
    21-15-9
    Power Snatch 95/65
    SDLHP 95/65lb with 30 DU between each round

  • Week 5 Day 2, 26-02-13

    Warm Up 25 wall ball shots
    Skill: power clean
    WOD
    5 Rounds,
    10 OH Squat 135/95lb, 10 bar facing burpee

  • Week 5 Day 1, 25-02-13

    Warm up run 800m
    Skill: 1 rep max Back Squat
    WOD
    15 min EMOM
    5 Pull ups 10 Ring dips

  • Week 4 Day 5, 22-02-13

    Warm Up row 500m
    Skill: 3 rep max Jerk
    WOD
    Med ball relay race.
    With a partner run 200m with med ball (20/14lb),
    one person running at a time,
    each team member completes 5 rounds

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