WOD Archive

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  • Tuesday Feb 20th, 2018

  • Monday Feb 19th, 2018

  • Sunday February 18th

    8:00
    Free Community CrossFit Class

    9:00
    Ham Squad Workout

    Note: No Yoga Today

  • Friday Feb 16th, 2018

  • Thursday Feb 15th, 2018

  • Wednesday Feb 14th, 2018

  • Tuesday Feb 13th, 2018

  • Monday Feb 12th, 2018

  • Friday Feb 9th, 2018

    Attention Wildcats: BodWOD is cancelled today, please join us next monday the 12th! Thank you and have a great day!

     

     

     

  • Thursday Feb 8th, 2018

    Attention Wildcats: BodWOD will be cancelled the evening of the 9th, please join us again on the 12th!

     

  • Wednesday Feb 7th, 2018

  • Tuesday Feb 6th, 2017

  • Friday Feb 2nd, 2018

  • Thursday Feb 1st, 2018

  • Wednesday Jan 31st, 2018

  • Tuesday Jan 30th, 2018

  • Monday Jan 29th, 2018

  • Friday Jan 26th, 2018

  • Thursday Jan 25th, 2018

  • Wednesday Jan 24th, 2018

  • Tuesday Jan 23rd, 2018

  • Happy New Year – Yvonne’s Adventures Jan 2-4, 2018 – Wildcat Newbie Blog

    Happy New Year – Yvonne’s Adventures Jan 2-4, 2018

    by, Yvonne Moreno

    Happy New Year!!

    I hope that everyone enjoyed their holidays as much as I did!  So with the new year comes new resolutions.  As always, the most popular ones are getting fit and eating better.  I myself have made these promises a few years in row, however this year my promise to myself is that I would continue to work on my health.  The real resolution for me was when I walked into Wildcat Crossfit on June 20, 2017.  It’s never too late to make a change and you don’t have to wait until Monday to start eating healthy or going to the gym much less until January 1st.  Make the choice to get stronger, healthier and feel great today, on a plain old Tuesday! 

    Tuesday January 2, 2018

    Today Drew took us through the new app for your cell phone that will help you track your progression.  It’s called TrainHeroic and honestly if you don’t have it yet go get it!  It shows you your stats in relation to the other Crossfitters, it lets you track your PR’s and it even has little video clips to help you understand that movement of certain exercises.  So my advice, and that of Drew: GO GET IT!! (ps. It’s free.)

    Today’s WOD concentrated on the Back Squat and finished off with core work. 

     I was glad to be able to work on my PR for my Back Squat.  I always start off at a comfortable weight, which for me has been 75 pound lately.  I start adding 20 pounds at a time and when it starts to get hard I head over to the baby weights and start with those.  I got up to 130 pounds which was a new PR for me. 

    So get this guys, as you can see a box jump was part of the CORE workout.  I can’t jump that high so I’ve always just used the small green boxes floating around the gym.  I’d say they are about a foot high but no higher than a foot and a half. However, today I didn’t have time to look for one of those and I spotted a regular albeit still not that high brown box.  Now on the green box I step up and down and just get it done with the newer more higher box I really had to STEP up!!  I mean I had to work!  I was proud of myself because when faced with a rush of time instead of stopping to get what was comfortable I stepped out of that comfort zone!

    Today’s milestone was using an actual box and I don’t care that it’s not the tall one, it’s brown and not green!  Hope you have an awesome year!

    Wednesday January 3, 2018

    Ahhh how I love to RUN!  (Can you read the sarcasm in that sentence??)

    Today’s WOD consisted of two of the things that I love to hate.  Running and Power Cleans.  I don’t like running because I can’t do it very well yet.  Notice I used the word YET. Because one of these days I’ll be able to get my body to do wonderful things like running!!  And last, but not least, the Power Clean!  I just can’t get that move down and I watch videos and like a creeper I watch others in the gym and I still can’t get that clean movements.  I’m trying though and that’s another thing that I’ll get my body to do well, one of these days!

     

    I have to admit that I used a low weight for my Power Cleans, but that’s because I want to do them well and not struggle.  I was at 55 pounds and that is a comfortable weight for me.  The running is what really slowed me down. That, and stopping to watch Trace Camacho crush it!  I mean that boy is super-fast, but anyway I digress.  I finished off at a perfectly reasonable time, in my mind at least.  37:31 was the time and let me just say that this looked way easier than it was!  Oh well let keep on keeping on folks!

    Thursday January 4, 2018

    Some of the things I really don’t like to encounter in this world of mine are bears in the woods while camping and bear crawls, especially ones that involve dumbbell’s!!

    Take a look at the madness they came up with. And by they, I mean DREW because this has his name written all over it!

    Now let me point out some things for you before I go off on my rant.  I was about 15 minutes early and I sat and watched as some of the most bad asses of all bad asses in my world struggle!  I almost wanted to get in my car and roll, but I stayed, and boy am I sore.

    I have to say that I’m a little glad I didn’t take off because I wanted to work on the Push Press.  It’s not one that I’ve done a whole lot, but I know that I’m getting stronger and I want to see how far I can push myself.  I was working with Renee as my partner and she’s a little bitty thing, but I think we worked well together because I pushed her to try heavier weight.  She got up to 60 pounds and she told me that the bar on its own was all she’s ever done!  I got up to 80 pounds, but I know that if I take some time, maybe at Open Gym, I can get higher.

    And then came the torture…I mean come on!  The 12 minute mini grind was tough but I think these are the most rewarding because you’re not going for time, you’re working hard for 12 minutes regardless if my bear crawl looked more like a bear who’s been shot and is seeking shelter rather than a bear crawling leisurely across the forest!  I mean, come on, but you know what, I got through it. And it was hard and I’m sore, but I did it!!

    It’s the end of the week and I really do hope to see you all at the next WOD!!!

     

  • Monday Jan 22nd, 2018

  • Friday Jan 19th, 2018

  • Thursday Jan 18th, 2018

  • Wednesday Jan 17th, 2018

  • Tuesday Jan 16th

  • Monday Jan 15th, 2018

  • Friday Jan 12th, 2017

  • Thursday Jan 11th, 2017

  • Wednesday, Jan 10th 2018

  • Tuesday Jan 9th, 2017

  • Monday Jan 8th, 2018

  • Sunday H.A.M Jan 7th, 2018

    A- For time:
    10 single-leg squats (pistols), alternating
    1- wall walk 
    20 single-leg squats, alternating
    2- wall walks
    30 single-leg squats, alternating
    3- wall walks
    40 single-leg squats, alternating
    4- wall walks 


    B- immediately into:
    50-40-30-20-10
    Double unders
    Sit-ups
    *10 wall balls between each round & after the last round (50 total)* 


    C- Immediately into:
    5 rounds:
    10 Deadlifts (155/105#)
    100M run

    Pistols Scale1: assisted single leg squats
    Scale2: step-ups (24/20”)

    Wall walk scale:
    10yard, 20yard, 30 yard, 40yard bear crawl

  • Friday Jan 5th, 2018

  • Thursday Jan 4th, 2018

  • Wednesday Jan. 3, 2018

  • Tuesday January 2nd, 2018

    Back Squat (Establish a new 1RM)

    Core/Finisher
    12 min grind
    5x KB Clean (L-side) (20/12kg)
    5x Front Squats (KB in left side front rack)
    5x Box Jumps
    5x KB Clean (R-side) (20/12kg)
    5x Front Squats (KB in right side front rack)

    Recovery
    10-15min foam roll and stretch fpr the areas you worked today

  • Friday Feb 2nd, 2018

  • Friday Feb 2nd, 2018

  • New Year´s Day 2018

    Todays schedule 9:45 with childcare. 11:00 and Noon classes only.

    20 min amrap:
    11- Squat Cleans
    20- Box Jumps
    18- pull-ups
    💥Fitness RX 95/65
    Performance RX 135/95
    Competitive RX 155/105
    Cash-out, 5 rounds:
    25 DU’s (50 singles)
    25 sit-ups
    15 KBS (American)
    15 hollow rocks
  • Sunday December 31st, 2017

    Happy New Years Eve, Wildcats!

    For Time: (rx plus option: tbd amrap)
    31 hpc (115/75)
    31 abmat sit-ups
    31 pull-ups
    31 push press/jerk (115/75)
    31 y not goblet lunges?? (53/35)

    31 knees to elbows
    31 deadlifts (125/85)
    31 wall balls (20/14)

    31 y not KB swings? (53/35)
    31 everyone do some front squats (75/55)
    31 all of us need more ab mat sit-ups!
    31 renegade rows (no pushup!)(45/25)
    31 ohs (75/55)

    31 everyone needs some DU’s (63 singles)
    31 everyone do wght’d step overs (45/25)
    31 everyone end with BURPEES!😈🤪😘

    💥Master RX!!
    Barbell:(75/55) hpc pp/pjerk
    Barbell: (95/65)dead lift
    Barbell: (45/35) front sqt, ohs
    Wall ball: 14/10
    KB: 44/26
    DB: 30/20💥

     

    New Years Day we will have a 9:45 class with childcare – 11am and a noon class!

  • Friday December 29th, 2017

    A) AMRAP in 15 min
    2-4-6-8-10-12-14 etc reps of
    Burpee plate jumps 
    OH walking lunges (ea) 25/15#

    B) 5 rounds not for time:
    10 Barbell bicep curls 45-65/35-45#
    15 DB OH tricep extension 35/25#
    20 sit-ups

     

  • Thursday Dec. 28, 2017

    A) Warm-up
    Coach’s choice

    B) For time:
    50 Kb swings 53/35# (american)
    800m Run
    30 Push press 135/95 (no rack)
    800m Run
    50 Kb swings 53/35#

    C) 3 min plank hold (cumulative)

  • Wednesday December 27th, 2017

    A- Front Squat Ladder
    10 reps @ 30% 1RM
    9 reps @ 35%
    8 reps @ 40%
    7 reps @ 45%
    etc. until
    1 rep @ 75%
    1 rep @ 80%
    3x 1 rep @ 85%

    B- Tabata (20 sec work, 10 sec rest)
    16 rounds (alternating) of:
    NPUB (no push up Burpees)
    Hollow rocks
    Score is total reps for all 16 rounds

  • Merry Christmas

    Christmas Day CrossFit at 9am

    Tuesday schedule is;
    10:30 and Noon classes only.

    Wednesday our normal schedule resumes.

  • Friday December 22nd, 2017

    A. For time:
    10-9-8-7-6-5-4-3-2-1
    Burpee Pull Up
    2-4-6-8-10-12-14-16-18-20
    Calories (row/bike/ski)

    B. 6 min Grind
    10x Kneeling Slashers/side
    :30s Plank

     

  • Thursday December 21st, 2017

    “Cindy”
    20 min AMRAP
    5x Pull Ups
    10x Push Ups
    15x Air Squats

  • Wednesday December 20th, 2017

    2 Rounds:
    30x Box Jumps
    20x Thrusters (135/95#)
    10x Chest-to-Bar Pull Ups

    Durability
    3 Rounds
    :30s V-Ups
    :15s Rest
    :30s Plank Pull Thrus (20/12kg KB)
    :15s Rest
    :30s Bar Hang
    :15s Rest

  • Tuesday December 19th, 2017

    A. For time:
    10,9,8,7,6,5,4,3,2,1
    Power Cleans (155/115#)
    100m Sprint between each round

    B. 8 min Grind:
    6x Renegade Rows
    6x Kneeling DB Press
    Down and Back Overhead DB Walk
    — use the same two DBs throughout

  • Monday December 18th, 2017

    A. Work to a 3RM Back Squat

    B. 6 Rounds:
    3x Back Squat @85% of B
    5x Single Leg Box Jumps

    C. :30s Max Effort Assault Bike

     

  • Friday December 15th, 2017

    A-3 Rounds
    20x Wall Balls
    15x Handstand Push Ups
    10x Deadlifts (225/155#)

    B-Durability
    6 min KB Front Rack Hold (2×16/12kg)
    —yes…just hold the KBs in the front rack

  • Thursday December 14th, 2017

    Every 2:00 for 10 Rounds:
    2 rounds of
    5x Pull Ups
    10x Push Ups
    15x Air Squats
    Then complete a 200m sprint
    –rest for remainder of 2:00 block

  • Wednesday December 13th, 2017

    For time:
    2,000m Row
    100 unbroken double unders
    1 Mile run
    — Must complete each component in it’s entirety, but can be completed in ant order you chose

  • Tuesday December 12th, 2017

    For time:
    50x Back Squats (bodyweight)
    50x Pull Ups
    –100m sprint every 2:00
    –partition however you please

  • Monday December 11th, 2017

    Monday,December 11th, 2017

    A-5 Rounds
    10x Clean and Jerk (135/95#)
    10x Burpee Box Jumps

    B-Durability
    4 Rounds
    8x Hanging Leg Raises
    8x Russian Twists
    8x KB Swings
    :45s Plank

  • Friday Dec. 8, 2017

    A) Coach’s choice warm-up

    B) TGU’s 15 ea. Heavy as you can with precise form. Alternate as desired.

    C) 8 Rounds, 2 minutes each
    Run 200m at the start of each round. In the time remaining do AMRepsAP of KB swings 53/35# on odd rounds and DU on even rounds. 30 seconds rest between rounds. Score is reps.

     

  • Thursday Dec. 7th, 2017

    A) Warm-up

    B) Back squat Ladder
    10 reps @ 30% 1RM
    9 reps @ 35%
    8 reps @ 40%
    7 reps @ 45% etc. until
    1 rep @ 75%
    1 rep @ 80%
    3x 1 rep @ 85%

    C) Max reps in 6 min
    10 Burpees
    15 Sit-ups

  • Wednesday Dec. 6th, 2017

    8 rounds for time (35 Min time cap)
    5 thruster (75/55)
    6 front rack lunge (3 per side)
    5 hspu
    6 squat snatch 75/55
    100 M run

  • Tuesday Dec. 5, 2017

    A) Coach’s choice warm-up

    B) 20 min to get a max
    Hang squat clean triple

    C) 8 min AMRAP
    10 T2B
    15 Push-ups (HR)

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