Mon, 4 June

0600 Crew (Boxes)

3 RFT
-400m Run
-40 KB Swings 35lb
-400m Row
-40 HRPU


1115 Crew (Boxes)

3 Rounds

Row 1000m
30 Box jumps
30 GHD sit ups
1 Rope climb

Fri, 1 Jun

0600 Crew (Boxes)

TEAM WOD
* Bar can not touch the ground *
65/45lbs
-100 Power Cleans
-100 Thrusters
-100 Walking Lunges
-100 Toes to Bar(lying down)
-100 Back Squats
-400 Meter Lap w/ Bar and Med Ball 20lbs

For Time
Good Luck!


1115 Crew (Boxes)

For time:
21-18-15-12-9-6

Front Squat (95/65)
Push Press (95/65)
Box Jump

200m run after each round

Thur, 31 May

0600 Crew (Boxes)

Strength
Press
2-2-2-2

WOD
4 RFT
-25 Push Press 95/75
-25 SledgeHammer Strikes
-25 Box Jumps 24"
-25 Russian KB Twist 53/35lbs



1115 Crew (Boxes)

3 Rounds:

1 min pull ups
1 min squats
1 min push ups
1 min sit ups
1 min double unders
1 min lunges

Wed, 30 May

0600 Crew (Inside old Gym)
* I will not be there in the morning.(I am on Duty)

3 RFT
-10 Pull Ups
-20 Wall Balls 20lbs
-30 Sit-ups
-400 Meter Run

Enjoy!

1115 Crew (Boxes)

For Time:

100 burpees

**In the event of inclement weather, we'll do the WOD in the Old Gym)**

Tues, 29 May

0600 Crew (Boxes)
Warm Up
Normal + PVC Pipe with Shoulders

For Time
1.
2 Rounds
-9 Squat Cleans 135/115lbs
-6 HSPU

NO REST

2.
-30 Chest 2 Bar Pull ups
-30 Hang Squat Snatches 85/65lbs
-500m Row


1115 Crew
Next WOD 30 May

Fri, 25 May

0600 Crew (Old Gym)
Strength
Snatch Balance
5-5-3-3-1-1
O.H. Squat
3-3-2-2-1-1
T2B
5-5-5-5-5-5


1115 Crew

Next WOD 30 May

Thurs, 24 May

0600 Crew (Old Gym)

TEAM WOD!
For Time
-1 Mile Run Total (Individual/Relay)
-100 Med Ball Cleans 20lbs (Combined)
-100 Box Jump Burpees 24" (Combined)
-4 100ft KB Shuttle Run 2x53/35lbs (individual/Relay)


1115 Crew (boxes)

Memorial Day Murph

For time:

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Wed, 23 May

0600 Crew (Inside Old Gym Due to Thunder Storm)

Strength
-5 Bench Press Bodyweight

WOD
For Time
-200 Double unders (3 for 1)
-150 ABMAT Situps
-100 Walking Lunges
-50 Ground 2 Overhead 95/75



1115 Crew (boxes)

3 minutes at each station for max reps:

Rowing (for calories)
Plank holds
HSPU/Handstand holds
Double Unders
Good Mornings

Rest 1 minute between stations.

Tues, 22 May

0600 Crew (Boxes)

3 RFT

-15 Push Press 115/95lbs
-15 SDHP KB 70/53 lbs
-15 Box Jumps 24"
-15 Inclined Push Ups 24"

1115 Crew (Boxes)

Complete one 60 yard sprint every 30 seconds for 6 mins.
then..
For time:
50 Dips
100 Toes to Bar
*Dips and T2B can be broken up into any amount of sets or combinations.

Mon, 21 May

0600 Crew (Old Gym)

"HELEN"
3 RFT
-400m Run
-21 KB Swing 53/35lbs
-12 Pull Ups



1115 Crew (Boxes)

100 Reps Ground to Overhead plus pushup.

Hands must remain in contact with the bar throughout.

Penalty for releasing hands is 30yd shuttle run with burpee, 1 additional burpee for each penalty.

Fri, May 18

0600 Crew (Old Gym)

TEAM WOD! (Teams of Two)
1 AMRAP 10 Min
-400m Run
-KB Swing 53lbs(Combined Total)
[30 Sec Rest]
2 AMRAP 5 Min
-ROW (Combined Meters)
-Plank
3 For Time (3:00=10, 4:00=9....)
-50 Pull ups
-100 Dips

*Team with the most points wins and chooses focus for next weeks WODs


1115 Crew (Boxes)

1 mile run

3 RFT:
10 High Pulls (95/65)
10 Push Press (95/65)
10 Pull Ups
10 Burpees

800m run (after 3 rounds complete)

Thurs, 17 May

0600 Crew (Old Gym)

For Time

-2 Mile Run
-50 Double unders (3 for 1)
-100 ABMAT Situps




1115 Crew (Boxes)

4 Rounds:

10 dips
100m farmers carry (53/35)
20 crunches
100m farmers carry
20 inverted push ups
10 Squats

Wed, 16 May

0600 Crew (Boxes)

5 RFT
-5 Push Press 155/135lbs
-10 Cal Row
-15 T2B
-20 Pistols

1115 Crew (Boxes)

5 Rounds:

AMRAP 3
3 Thruster (95/65)
6 Box Jump
9 KBS (53/35)

Rest 1 min between rounds

Tues, 15 May

0600 Crew (Boxes)

For Time

"Lumber Jack 20"
-20 Deadlifts 225/165lbs
-Run 400m

-20 KB swings 53/35lbs
-Run 400m

-20 Overhead Squats 95/65lbs
-Run 400m

-20 Burpees

-Run 400m

-20 Pullups (Chest to Bar)

-Run 400m

-20 Box jumps (24")

-Run 400m

-20 Squat Cleans 95/65
-Run 400m



1115 Crew (Boxes)

4 RFT:
15 Deadlift (225/135)
30 Dbl Unders (3 for 1 singles)
15 GHD
10 Burpees

*If it is raining we will meet inside the Old Gym*

Mon, 14 May

0600 Crew (Gym)

Strength
2-2-2-2-2
Back Squat to Max

WOD
3 RFT

-5 Power Cleans 155/135lbs
-10 Ring Dips
-15 OverHead Lunges 45/35lbs

Goal of this week is to go heavy.


Afternoon Crew, 1115 at the Boxes

"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Pull-ups
Run 800 meters

Fri, 11 May

0600 Crew (Outside behind old gym)

TEAM WOD! For Time
Each person does the exercise at each station
-Each station has 2 exercises (1 per person then switch)

-20 HSPU
-20 Deadlift 225lbs

-15 Pistols
-15 Chin ups

-10 Burpees (up and over Log)
-Plank-hold while partner does 10 Burpees

-5 Pull ups
-5 Dips

-Bearcrawl 100 yrds

-Lunge 50 yrds
-Squat Jump 50 Yrds

-Sprint back to Boxes

*This should be fun!


1115 Crew (Boxes)

For Time:
100 Box Jumps
100 Push Ups
100 Frog Crunches
100 Bent Over Rows (65/45)
400m run after each set of 100 in complete

*Exercises can be broken up as needed until a total of 100 reps are reached for each exercise*

Thurs, 10 May

0600 Crew (Outside at Boxes)

For Time
(50-40-30-20-10)400M run after each round

-Double unders
-Push Press DB 35/25lb
-ABMAT Sit-ups
-400 Meter Run



1115 Crew

**NO WOD THURSDAY**

Next WOD 1115 Friday at the boxes.

Wed, 9 May

0600 Crew (Outside Behind Old Gym)
Warm Up
-400M Run
-10 Chin-Ups

5 RFT
-5 Clean & Jerk 155/135/115lbs
-10 Dips
-15 Box Jumps 24in

See you there!

1115 Crew (Boxes)

For Time:

800m run
21 Cleans (115/95)
9 GHD Situps
400m run
15 Cleans
15 GHD Situps
400m run
9 Cleans
21 GHD Situps

*If it is raining we'll meet inside the Old Gym*

Tues, 8 May

0600 Crew (Outside Behind Old Gym)

25 Min AMRAP
-10 Cal Row
-10 OH Squat 95/75lbs
-400 Meter Run
-10 Russian Twist KB 35lbs


1115 Crew (Boxes)

"Diane"

21-15-9

Deadlift (225/155)
Handstand pushups

*WOD will be outside, ensure you bring water*

Mon, 7 May

0600 Crew (At Boxes Behind Old Gym)

TABATA
8 Rounds(20 Sec of Work/10 Sec of Rest) 1 min Rest after each Mvmt
-Pull Ups (Strict)
-KB Swing 55lbs
-Handstand Push Up
-Goblet Squat 35lbs
-KTE using Rings

Score each round by lowest amount of reps. Combine for total score at end.



Afternoon Crew

1115 at the boxes

AMRAP 30:
400m Run
50 Crunches
40 KBS
400m Run
30 Box Jumps
20 Push Press
400m Run
10 Push Up


or

1130 Kettlebell Class at the New Gym

Fri, 4 May

0600 Crew (Old Gym)

Team WOD

Chipper For Time:
100 T2B
100 Tire Flips
200 ABMAT Sit-Ups
100 Push Press 65lbs
50 TEAM Deadlift 300lbs
On the Min Every Min 3 Burpees

1115 Crew (Boxes)

5 RFT:
200m Run
20 Squats
200m Run
20 Crunches

Thurs, 3 May

Morning Crew

Rest

or 0600 at the Old Gym

"Annie"
50 - 40 - 30 - 20 - 10 reps for time:
Double Unders
Sit Ups


1115 Crew (Boxes)

3 RFT:
800m Run
10 Tire flips

Wed, 2 May

0600 Crew (Gym)

4 RFT:
500M Row
10 Box Jumps 24"
10 Pull Ups
5 One Arm Snatches L/R 60lbs

1115 Crew (Boxes)

5 RFT:
400m run
10 T2B
15 Med ball cleans
20 KBS
25 Push ups

or

1130 MCCS Class at the New Gym

Tues, 1 May

Appologize for the late updates. We are in the process of some personnel shifts causing some delay in the posting of the WODs, but we will still make every effort to ensure that the WODs are posted as timely as possible. The Morning Crew continues to meet Mon-Fri at the Old Gym aboard Stone Bay at 0600 and the Afternoon Crew continues to meet Mon-Fri at the pad and boxes/shipping containers behind the Old Gym at 1115. These respective groups will still meet even if there is not a WOD posted on this site.

0600 Crew (Gym)
3 rounds for time:
400 Meter Run
10 Back Squat 135lbs
400 Meter Run
10 Front Squats 135 lbs
400 Meter Run
10 Over Head Squats 95/65lbs


1115 Crew (Boxes)
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Wed, 25 Apr

0600 Crew (Gym) 20 Min AMRAP 15 Wall Balls 20lbs 160 ft Sprint 15 Ball Slams 25lbs 160 ft Sprint 10 Burpees 160 ft Sprint 1115 Crew (New Gym or Boxes) 1130 MCCS Class Or 1115 at the boxes 5 RFT: 400m run 30 box jumps 30 slam balls

Tues, 24 April

0600 Crew (Gym) For Time 21-15-9 KB Snatch R KB Clean and Jerk R Double Unders (3-1 for singles) KB Snatch L KB Clean and Jerk L Double Unders (3-1 for singles 1115 Crew (Boxes) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlift Over the Bar Burpees Lunges

Mon, 23 April

0600 Crew (Gym) For Time Rep scheme Pyramid (1 up to 10 and back down to 1) Pull Up ABMAT Sit-up Box Jump 24" 1115 Crew (New Gym) KB Class

Fri, 20 Apr

0600 Crew (Gym)

Team WOD

1115 Crew (Boxes)

For time:
Run 800 meters
Then 10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Then run 800 meters

Thurs, 18 Apr

0600 Crew (Gym)
Rest
Or
Bear Complex
7 sets of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds - work up to max load

There is no time component - once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground.

Afternoon Crew

1115 at the boxes:

TABATA
HSPU
Plank Taps
Squats
Push Ups
Double Unders

In the event of bad weather, 1115 at the gym:

“Karen”
150 Wall Ball Shots for time

Wed, 18 Apr

0600 Crew (Gym)

8 RFT
-10 Goblet squats (52/35)lbs
-50 Foot Walking Lunge w/ KB thrust (52/35)lbs
-10 Russian KB Twist (52/35)lbs

Afternoon Crew

1130 MCCS Class (New Gym)

or

1115 at the boxes:

800m run
50 KB swings
50 jumping pull ups
400m run
50 slam balls
50 frog crunches
400m run
50 box jumps
50 supermans
400m run

Tues, 17 Apr

0600 Crew (gym)

3 RFT
10 Thrusters (135/95)lbs
10 Ring Dips

1115 Crew (Old Gym)

Overhead Squat 5 sets of 8
Back Squat 5 sets of 5

Mon, 16 April

0600 Crew (Gym)

4 RFT

10 Box Jumps
20 Double Unders
30 Burpees

1115 Crew (New Gym)

KB Class

Fri, 13 Apr

0600 Crew (Gym)

Team WOD


1115 Crew (Boxes)

13 Rounds

10 KB swings
10 Box jumps
10 sit-ups
10 back extensions
10 lunges (each leg

Thurs, 12 April

0600 Crew (Gym)

3 RFT

500m Row
10 GHD Sit-Ups
2 Laps of Farmers Carry around gym 35/25 Each Arm
20 Air Squats



1115 Crew (Boxes)

18-15-12-9-6
400m run
Push-press (115/75)
Burpees
Deadlift (185/135)
*every round begins with a 400m run, after you complete the first round of 18′s, you run another 400m

Wed, 11 April

0600 Crew (Gym)

2x 800m; Rest the time you ran
2x 400m; Rest the time you ran
2x 200m; Rest the time you ran
2x 100m; Rest the time you ran

1115 Crew (Boxes)

Murph
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run

Fri, 6 April

Next WOD's for CFCL will be 11 April.

Thur, 5 Apr

0600 Crew (Gym)

Team WOD


1115 Crew (Boxes)

Warm up:
2 rounds
15 squats
15 pass throughs
15 good mornings (45# or PVC)
15 count Abs stretch

WOD:

6 Rounds For Time:
20 Box Jumps (24, 20)
20 Kettlebell Swings (53, 35)
20 Situps
200 Meter Run

Wed, 4 Apr

0600 Crew (Gym)

Fran's Little Bear
12 Min AMRAP; switch WOD's every two minutes

Fran
-21/15/9
Thruster 95 lbs
Pull-ups

Little Bear
-5 rounds of 5 @95 lbs
Power Clean
Front Squat
Push Press
Back Squat
Push Press

1115 Crew (New Gym or Boxes)

Strength and Agility

For those not going to the class 1115 at the boxes:

Warm Up:
20 Romanian Deadlifts (PVC or 45# bar)
20 SDHP (PVC, 45# bar, or 35# KB)
10 lunges (each leg)

WOD:
Row 500 meters
30 Deadlifts (185, 135)
60 Hand Release Push Ups
30 Deadlifts (185, 135)
Row 500 Meters

Tues 3 Apr

0600 Crew (Gym)

Baseline

3 RFT, Rest 1 Minute after each round.
500m Row
40 AirSquats
30 Frog Situps
20 HRPU
10 Pull Ups


1115 Crew (Boxes)

Warm Up:
20 squats
20 push press w/ PVC or 45lb bar
15 supermans
15 crunches

WOD
4 RFT:
15 Thruster (95/65)
15 T2B
15 ft rope climb (1 assent)
400m run

Mon 2 Apr

0600 Crew (Gym)

Death By Press

At the beginning of first minute complete 1 strict press. At beginning of second minute complete 2 strict press continue this cycle every minute until you miss. A miss is when you can not complete that minutes number of reps before that minute is up.

Minute 1-10 Strict Press (do ab mat situps in down time)

Minute 11-20 Push Press

Minute 21-30 Push Jerk

Minute 30- on Push Ups


1115 Crew (New Gym)

KB Class

Fri, 30 Mar

0600 Crew (Gym)

Team WOD


1115 Crew (Boxes)

AMRAP 30min
10 Hammer Strikes on Tire,
10 Box Jumps,
1 arm Barbell Carry #95 to half court then overhead walk,
10 K-bell swings #53,
10 Ball slams,
carrys back

Thurs, 29 Mar

0600 Crew

Rest Day


1115 Crew (Old Gym)

Back Squat 5-5

OHS 5-5

Wed, 28 Mar

0600 Crew (Gym)

Rowing: 8x 1min, hold splits within 2-3 secs, rest 2min


1115 Crew (New Gym)

Strength & Agility

Tues, 27 Mar

0600 Crew (Gym)

Row 30 calories

30 Burpees

30 Barbell Ground to Overhead (95#/65#)

30 Toes to Bar

30 Overhead Lunges (45#/25#)

30 Pull Ups


1115 Crew (New Gym)

Run--- Hill work

Mon, 26 Mar

0600 Crew (Gym)

Diane

21,15,9
225Lbs DL
Handstand PU

1115 Crew (New Gym)

KB Class

Fri, 23 Mar

0600 Crew (Gym)

Team WOD


1115 Crew (Boxes)

Crossfit Games WOD

Thurs, 22 Mar

0600 Crew (Gym)

Rest Day


1115 Crew (Boxes)

Warm up
Run 1 mile

WOD
5 rounds
10 Hang Power Cleans, 95/65
10 Front Squats, 95/65
10 Bent Over Row, 95/65
1 minutes rest

Wed, 21 Mar

0600 Crew (Gym)

20 min AMRAP

5 Manmakers (35lbs)
25 Double unders

1115 Crew (New Gym)

Strength and Agility Class

Tues, 20 Mar

0600 Crew (Gym)

4 RFT

400m Run
15 push press (95lbs, no racks)
15 box jumps (24" box)


1115 Crew (TBA)

TBA in the morning

Mon, 19 Mar

0600 Crew (Gym)

Back Squat

5,5,5,5,5


1115 Crew (New Gym)

KB Class