WOD Archive

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  • Thursday August 17th, 2017

    A). Warm up

    B). 3 minutues for 5 rounds:
    5x burpees
    50x Doubleunders
    5x Deadlift (225/135#)

    C). Weakness work
    10-15mintues of Handstand work

  • Wednesday August 16th, 2017

    A). Warm up

    B). Complete the following:
    21-18-15-12-9-6-3
    Calorie Row
    3-6-9-12-15-18-21
    DB Thrusters (2×35/25#)

    C). Durability
    400m Farmer’s carry (2×24/16KG)

    D). Cool down

  • Tuesday August 15th, 2017

    A). Warm Up

    B). ” Cindy”
    20 min AMRAP
    5x pull ups
    10x push ups
    15x squats

    C). Weakness work
    10-15 minutes of Muscle up ring practice

  • Monday August 14th, 2017

    A) Warm Up Coach’s Choice

    B) 5 Rounds
    10x Clean and Jerks (115/75#)
    10x Box Jumps 200m Run

    C) Durability 8 min Grind
    8x Hanging Leg Raises
    8x Russian Twists/side (16/12kg)
    :30s Hollow Hold

    D) Cool Down

    5pm
    WOD in Front
    BodWOD in back

  • Sunday August 13th, 2017

    H.A.M

    For time:
    50x DU’s
    50x Deadlifts
    50x KB swing (American)
    50x Push ups
    50x Clean and Jerk
    50x Goblet Squat
    50x Box Jumps
    50c wall climbs
    50x DU’s
    RX: 115/75# – 53/25KG – 24/20
    RX plus: 135/95# – 70/53KG – 24/20
    Masters RX: 95/65# – 44/26KG – Step ups – 1/2 wall climb & 2:1 jump rope

  • Saturday August 12th, 2017

    7:30am
    Saturday morning metcon with Noah

    Open Gym8:30am
    Mobility Class Lauryn 

    9:00am
    Heavy Duty Workout with Drew

    10:00am
    Competitors

    10:00-12:00am
    Open Gym

  • August 11th, 2017

    A). Warm up

    B). 10min EMOM
    5x power snatch (95/65#)
    3x bar facing burpees

    C). Coach led mobility
    Shoulders, chest and lats

  • August 10th, 2017

    A). Warm Up

    B). Strength
    5 rounds:
    3x Push Press @85% of 1RM
    5x bottom up KB press/side

    C). Core/Durability
    3 rounds:
    5x Turkish get up (right side)
    Down & Back OH carry (right side)
    5X Turkish get up (left side)
    Down & Back OH carry (left side)

  • August 9th, 2017

    A). Warm up

    B). 5 rounds
    10 cal assault bike
    10KB swings (24/16KG)
    10x pull ups
    — 12 min time cap

    C). Coach led weakness
    Ring muscle ups transitions

  • August 8th,2017

    A). Warm up

    B). 12 min AMRAP
    100m sprint
    1x DB thruster (2×35/25#)
    — add a thruster to each round

    C). Core/Durability
    400m carry complex (2×16/12KG)
    — max distance overhead carry – switch to max distance front rack position followed by a farmers carry —

  • August 7th, 2017

    Note: The Return of the Full Moon Workout tonight at 7:00pm. All CrossFitters welcome for this fun accessible workout. Coached by Jen and Noah

    Worlout of the day
    A). Warm up

    B). 7:00min time trial row
    Goal:
    – men: 2,000m
    – women: 1,750m

    C). Coach led mobility
    (lower back & t-spine)

  • Sunday Aug. 6th, 2017

    8:00 am
    Iron Yoga

    8:00 am
    Free Community Class

    9:00 am
    H.A.M.

    A) 15 mins to find (your choice):
    1RM front squat
    — OR —
    1RM Power Snatch.

    B) “The Gauntlet” .. on a 30 min running clock:
    “Jackie”
    1000M row
    50 Thrusters (45/35#)
    30 pull-ups
    “Karabell”
    10 rounds of:
    3 power snatches (135/95#)
    15 Wall balls (20/14#)
    “Cindy”
    5 pull-ups
    10 push-ups
    15 air squats
    — as many rounds of Cindy as possible until block hits the 30 minute mark —

  • Saturday Aug. 4th, 2017

     

    7:30am
    Saturday morning metcon with Noah

    Open Gym8:30am
    Mobility Class Lauryn 

    9:00am
    Heavy Duty Workout with Drew

    10:00am
    Competitors

    10:00-12:00am
    Open Gym

  • August 4th, 2017

    A). Warm up

    B).
    50x box jumps
    1 mile
    50xKB swings (2×24/16KG)

    C). Coach led mobility
    (quads, IT bands, hip flexors)

  • August 3rd, 2017

    A). Warm up

    B). For time:
    30-20-10
    Burpee- to – target
    Calorie row

    C). Core/Durability
    4 rounds (alternate each side (2×24/16KG))
    10x 1 arm KB swings
    Down and back waiters carry

  • Tuesday July 2nd, 2017

    A). Warm up

    B). Coach led weakness work
    Bar muscle ups, handstands & pistols

    C). 6 rounds
    4x Bar muscle ups
    6x Handstand pushups
    8x pistols

  • Tuesday August 1st, 2017

    A). Warm up

    B). 10min AMRAP
    15x wall balls
    10x walking lunges (10/side)
    5x Cal assault bike/rower/ski erg

    C). Core/Durability
    6min Grind
    5x stairsteppers/side (2×24/16KB)
    Down and back overhead Carry

  • Monday July 31st, 2017

    A). Warm up

    B). 5 rounds: 30 seconds between each round
    10x Hang Power Cleans (115/75#)
    10x pull ups
    — Scale weight of HPC so they can be done unbroken —

    C). Coach led mobility
    calves, feet and achilles

  • Sunday July 30th, 2017

    8:00 am
    Iron Yoga

    8:00 am
    Free Community Class

    9:00 am
    H.A.M.

    Every 10 mins for 40 mins:
    Run 800
    14 BBJ (24/20″)
    14/18 cal row/ski/bike
    22 Wall Balls (20/14)

  • July 29th, 2017

    7:30am
    Saturday morning metcon with Noah

    Open Gym8:30am
    Mobility Class Lauryn 

    9:00am
    Heavy Duty Workout with Drew

    10:00am
    Competitors

    10:00-12:00am
    Open Gym

  • Friday July 28th, 2017

    A). Warm up

    B). Strength
    5 rounds:
    3x front squat @ 85% 1RM
    5x Jefferson Step up/side

    C). Coach led weakness work
    handstand practice

  • Thursday July 27th, 2017

    Today is coach Taylor’s final day coaching at Wildcat. She’s moving on to continue her college studies. We are very grateful for all she did for Wildcat CrossFit. We wish her happiness and success.

    Workout of the Day

    A) Warm Up Coach’s Choice

    B) 12 min AMRAP
    200m Run
    5x Deadlifts (225/155#)
    10x Bar-Facing Burpees

    C) Core/Durability
    6 min Grind
    :20s Plank (left side)
    5x Push Ups
    :20s Plank (right side)
    Floor-length bear crawl

  • Wednesday July 26th, 2017

    A). Warm up

    B). ” Fran”
    21-15-9
    Thrusters (95/65#)
    Pull ups
    — 8min time cap–

    C). Coach led mobility
    focus: hips, hamstrings and glutes

     

  • Tuesday July 24th, 2017

    A). Warm up

    B). 6 Rounds
    2:00m row
    3:00 rest between each effort

    2:00 min goals:
    Men: >500m
    Women: > 450m

    C). Core/Durability
    400m Farmers Carry (2×24/16KG)

  • Monday July 24th, 2017

    A). Warm Up

    B)x “Mixed Helen”
    12x pull ups
    400m run
    21x KB swings

    C). coach led mobilty
    focus:Lats & traps

  • Sunday July 25, 2017

    8:00 am
    Iron Yoga

    8:00 am
    Free Community Class

    9:00 am
    H.A.M.

    For Time, complete ladder of:
    200M run
    10-20-30-40-50
    DB snatch
    200M run
    10-20-30-40-50
    Back racked lunges (75/55#)

  • Friday July 21st, 2017

    A). Warm up

    B). Every 3:00 for 4 rounds:
    200m run
    Burpees
    — Score is total burpees

    C). Coach – led mobility
    focus: calves, feet, achilles

  • Thursday July 20th, 2017

    A). Warm up

    B). 3 Rounds
    10x Pull ups
    15x Ring dips
    20x Box jumps
    25x Double unders

    C). Core/Durability
    Down & Back farmers carry
    Down & Back FR carry
    Down & Back overhead carry
    (2X24/16KG)

  • Wednesday July 19th, 2017

    A). Warm up

    B). 5 rounds
    1:00 Row (for calories)
    1:00 “Cindy”
    1:00 Push Press (95/65#)

    C). Coach led weakness work
    Focus: Pull ups, bar muscle ups, kipping,etc

  • Tuesday July 18th, 2017

    A) Warm Up Coach’s Choice

    B) 10 min AMRAP
    3x Front Squat (135/95#)
    5x Burpee Box Jump –no rack for front squats

    C) Core/Durability
    6 min Grind
    :30s Plank
    2x Down-and-Back Elevator Carry (2×24/16)
    –for the first elevator, L-hand is front rack and R-hand is farmer’s.
    Alternate for second elevator

  • Monday July 17th, 2017

    A) Warm Up Coach’s Choice

    B) Strength

    5 Rounds
    3x Deadlifts @ 85% 1RM
    10x Glute Bridges

    C) Coach-led Mobility Focus: hips, glutes, hamstrings

    5pm
    WOD in front gym
    BodWOD in back gym

  • Sunday July 16th, 2017


    8:00 am

    Iron Yoga

    8:00 am
    Free Community Class

    9:00 am
    H.A.M.
    For Time:
    21-15-9
    KB swings (70/53#)
    Burpees
    21-15-9
    Wall balls (20/14#)
    Cleans (115/75#)
    9-7-5
    Chest to bar pull-ups
    Thrusters (115/75#)

  • Friday July 14th, 2017

  • Thursday July 13th, 2017

  • Wednesday July 12th, 2017

     

     

     

     

     

     

    5 pm WOD in main gym
    BodWOD in back gym

  • Tuesday July 11th, 2017

  • Monday July 9th, 2017

     

     

     

     

     

     

    5pm
    WOD in main gym
    BodWOD in back gym

  • Sunday July 9th, 2017

    8:00 am
    Iron Yoga-NO YOGA TODAY

    8:00 am
    Free Community Class

    9:00 am
    H.A.M.
    In teams of 2, complete:
    100 Pull-ups
    400M Farmers carry (HEAVY weight, swap weights as often as needed)
    100 Wall Balls (20/14)
    100 Hang power cleans (125/85)
    100 Burpee box jump overs (24/20)
    400M Farmers carry
    200 double unders

  • Friday July 7, 2017

  • Thursday July 6, 2017

  • Wednesday July 5th, 2017

     

     

     

     

     

     

     

    5pm
    WOD in main gym
    BodWOD in back gym

  • Fourth of July 2017

    Happy Fourth of July
    6:30, 7:30 and 10:30 classes only today. 10;30 is usually women’s class. Today is co-ed, childcare provided.

    “Rich”

    For time:
    13 squat snatches, 155 lb.
    Then, 10 rounds of:
    10 pull-ups
    100-meter sprint
    Then, 13 squat cleans, 155 lb.

    Post time to comments.


    U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

    Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

    Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

     

  • Monday July 3, 2017

    Note: 4th of July schedule: 6:30, 7:30, 10:30 classes only. 10:30 is open to all and childcare provided.

     

     

     

     

     

     

     

    5pm
    WOD in main gym
    BodWOD in back gym

  • Sunday July 2, 2017

    8:00 am
    Iron Yoga

    8:00 am
    Free Community Class

    9:00 am
    H.A.M.

    For Time:
    Cash in – 50 double unders, then:

    10-9-8-7-6-5-4-3-2-1 reps:
    Hang Snatch (95/65#)
    Front Squats
    Burpees
    **run 100M between each round (last run will be after the set of 2’s)

    Cashout: 50 double unders AND 50 American KBS (53/35#)

    Score is total time for all’a dat👆🏽

  • Friday June 30th, 2017

    Workout of the Day

  • Thursday June 29th, 2017

    Workout of  the Day

  • Wednesday July 28th, 2017

     

     

     

     

     

     

     

     

     

    5pm
    WOD in main gym
    BodWOD in back gym

  • Tuesday July 27th, 2017

  • Monday July 26, 2017

     

     

     

     

     

     

     

     

     

     

     

    5pm
    WOD in main gym
    BodWOD in back gym

  • Sunday June 25th, 2017

    8:00 am
    Iron Yoga

    8:00 am
    Free Community Class

    9:00 am
    H.A.M.

    40 minute AMRAP:
    3 HSPU
    6 Deadlifts (195/135)
    12 pull-ups
    24 KB lunges (53/35)
    48 double unders (96 singles)
    100M run 😈🔥😭😅😅

  • Friday June 23rd, 2017

     

     

     

     

     

     

     

     

     

     

     

    6PM
    Iron Yoga

  • Thursday June 22nd, 2017

  • Wednesday June 21st, 2017

    Workout of the Day

  • Tuesday June 20th, 2017

    Workout of the Day

  • Monday June 19th, 2017

    Workout of the Day

  • Sunday June 18th, 2017

    HAMSquad

    Happy Fathers Day!!!

    A. 10 min EMOM of:
    2 clean shrugs
    1 power clean
    1 hang clean
    (X2)

    B. WOD-
    In teams of 2, for time:
    120 deadlifts (135/95)
    40 burpees
    200 double unders (500 singles)
    90 hang power cleans (135/95)
    40 burpees
    200 double unders (500 singles)
    60 shoulder to over head (135/95)
    40 burpees
    200 double unders (500 singles)

    If odd number of peeps, cut workout in half and do alone

  • Friday June 16th, 2017

    Workout of the Day

  • Thursday June 14, 2017

  • Wednesday June 13th, 2017

  • Tuesday June 13, 2017

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