CrossFit Old School

Workout of the Day (Archive)

The following is the list of workouts which took place over the last 30 days. Please review this list if you would like to see what you need to make up.

2018-12-17

Deadlift
5-5-5-5-5

Shoulder Press
5-5-5-5-5

* Both Strength WOD's
  are an EMOM, but each
  lift occurs every 3 Minutes.

  See WODIFY for details

CFOS 12 Days of Christmas
On the fifth day of Christmas Old
School gave to me..

5 K-e-t-t-l-e---b-e-l-l---s-w-i-n-g-s...
4 Clean & Jerks
3 Ring Dips
2 Goblet Squats
AND A BURPEEEEE IN A BIG BOX

2018-12-16

Gym closed due to Coaches

 Christmas party

CFOS 12 DAYS OF CHRISTMAS
On the forth day of Christmas
Old School gave to me,

4 Clean & Jerks,
3 Ring Dips,
2 Goblet Squats,
And a  Burpee in a big Box

2018-12-15

4 Rds for Time 

5_______

10______

15______

20______

You get to choose

4 out of 7 exercises

listed in WODIFY

CFOS 12 DAYS OF CHRISTMAS
On the third day of Christmas
Old School gave to me,

3 Ring Dips
2 Goblet Squats,
And a  Burpee in a big Box

2018-12-14

7 X 2
Thrusters

13 Min AMRAP
20 Box Jumps 30/24"
10 Weighted Push-ups 45/25#

CFOS 12 DAYS OF CHRISTMAS
On the second day of Christmas
Old School gave to me,

2 Goblet Squats,
And a  Burpee in a big Box.

2018-12-13

7 Rounds for Time
10 GHD Sit-ups
7 Hang Cleans 185/125
5 Muscles ups

*Hang Cleans must be unbroken;
should the bar touch the ground
during the 7 reps at any given
point, stop working out & complete
12M/9F Calories on Assault Bike.

CFOS 12 DAYS OF CHRISTMAS
On the first day of Christmas
Old School gave to me,

A Burpee in a big Box.

2018-12-12

Open Gym

2018-12-11

Snatch Grip Deadlifts
3-3-3-3-3

10 Min AMRAP (For Reps)
30   Burpees
60   Kettlebell Swings 1.0/26#
90   Double Unders
120 Pulls on the Rower

Your Score:  # of reps
In the Comments:  # of Meters Rowed

2018-12-10

For Time:
800 meter Run, Then...
10 rounds of the couplet:
   6 handstand push-ups
   10 pistols
Then...800 M Run

2018-12-09

Open Gym

2018-12-08

For time:
800 Meter Run
40 Alternating Single-Arm
Dumbbell Snatches (50/35)
800 Meter Run
40 Alternating Single-Arm
Dumbbell Snatches (50/35)
800 Meter Run

2018-12-07

5 min AMRAP:
SBOTS (you pick weight)
Rest 1 minute
5 min AMRAP:
20 Double Unders
10 Air Squats
Rest 1 minute

5 min AMRAP:
Dumbbell Man-Makers (begin in
plank > push-up, 1-arm row
each side, db clean, db push
press) (you pick weight)
Rest 1 minute

5 min AMRAP:
10 shotguns 
10 KB SDLHP (you pick weight) 

2018-12-06

WOD
For Time: 
30 Cal Row
30 Burpees
30 Kettlebell Swing 1.5/1.0
30 Box jumps 24/20
30 Push-Ups
30 Pull-Ups

2018-12-05

REST DAY!!!

YOGA
6:30-7:30

2018-12-04

BIG SHOUT OUT TO OUR KANYON
SANDERS AND THE REST OF
THE SOUTH WARREN FOOTBALL
TEAM....STATE CHAMPS BABY!!

SWOD
5 sets of:  1 Clean Complex
*3 Deadlifts + 2 HPC + 1 PJ or SJ

WOD
8 Minute AMRAP
10 Left Arm DB Push Press (50/35)
10 Right Arm DB Push Press (50/35)
12 K2E

2018-12-03

WOD
"Medball Medley"
20 min. AMRAP
20 Wall balls (20/14)
5 OH Walking Lunges w Med ball
30 Russian Twists (w Med ball)
*Donna’s counting
5 OH Walking Lunges w Med ball
40 Med ball Cleans
5 OH Walking Lunges w Med ball
50 Med ball Sit-up Throws
*(MB touches floor behind head
and thrown against wall)

2018-12-02

First Sunday of the Month....

CFOS CLOSED

2018-12-01

SWOD
10 Minutes to 1 RM Bench Press

WOD
"The D.O."
15 Minute AMRAP of:
5 Burpees OTB
10 Chest 2 Bar Pull-ups
15 OH Squats 115/85

2018-11-30

WOD
"VetWOD 3"
3 Rounds for time w/ 8 min Cap:
50 Double Unders
20 KB Swings 1.5/1.0

SWOD
5 Minutes to find:
1 Rep Max Clean (Power or sqt)
 

2018-11-29

WOD
5 Rounds for max effort
300 M Row
20 OH Walking Lunge w/ Plate 45/25
2 Rope Climbs
REST 1 MINUTE

2018-11-28

REST DAY!!!!!!

GRAB A COACH & WORK ON
A WEAKNESS!!

2018-11-27

Bulletin Board
ATTENTION STUDENTS
If you will be gone for the break, 
please email ASAP
crossfitoldschool@gmail.com

WOD
24 Min AMRAP: 
400 m run OR 500 m row OR .7 Bike 
200 meter DB farmer carry 50/35
12 Ring Dips
24  Hang KB Snatch 1.5/1.0

2018-11-26

SWOD
Tempo Front Squats (3-2-1)
3 @ 70%, 2 @ 75%, 2 @ 80%
1 @ 85%, 1 @ 87.5%

WOD
3 Rounds for time of:
30 WB Shots 20/14
15 Deadlifts 245/165

2018-11-25

Open gym

2018-11-24

WOD
PARTNER WOD!!! 
Partner 1 rows 500 meters 
Partner 2 max reps SDLHP
w/ KB 2.0/1.5
*switch 
Partner 1 runs 400 meters 
Partner 2 max rep sandbag
G2OH 80/40
*switch 

Partners work together to accumulate 
100 C & J 115/85 

2018-11-23

SWOD
10 Minute EMOM of
1 Hang Snatch + 1 Snatch

WOD
VETWOD 2
For Time (w/ a 15 Min Time Cap)
50 thrusters 95/65 OR 50/35, two DBs 
40 OH Squats 95/65 or 50/35 one DB 
30 T2B
20 FR Lunge 95/65 OR 50/35, two DBs 
10 HSPU

2018-11-22

HAPPY THANKSGIVING 
OLD SCHOOL!!!!!

Open 7-9am

WOD
5 Rounds of Cindy
THEN
4 Rounds of
8 HS Push-ups
15 KB Swings
THEN
3 Rounds of
15 Box Jumps
15 Toes-2-Bar
THEN
2 Rounds of
20 WBS
30 Sit-ups
THEN
1 Round of
50 Burpees

2018-11-21

Rest Day!!

TURKEY DAY PREP!!!!

2018-11-20

WOD
For Time: 
21 back squats
42  sit-ups
15 back squats
30  sit-ups
9 back squats
18  sit-ups

2018-11-19

WOD
3 sets for max reps of:
Unbroken Bench Press
(M = 100% of BW/F = 75%)
Rest 30 seconds 
Unbroken Strict Pull-Ups
Rest 1 minute 
*Athletes should aim to use a load
or assistance that will allow them
to achieve at least 8 reps of each
movement in the first set.

WOD
For Time:
3 Rounds: 
400 meter Run 
50 Double-Unders
20 Push Presses (115/75 lbs)

2018-11-18

REST DAY!!!!!

Go for a bike ride.  Take a hike.

EXPLORE!!!!!

2018-11-17

WOD
"The Devil meets Karen"
30 Minute Time Cap
21-15-9 
Devil Presses 35/20
Ring Dips 
*between sets 50 Wall Balls 20/14

2018-11-16

SWOD
Deadlifts
5 @ 65%
5 @ 75%
AMRAP @ 85%

WOD
"VetWOD"
10 min AMRAP:
30 burpee to 25# plate
30 Pull-ups
30 Box Jump Overs 24/20
*in the remaining time, accumulate
max burpee Box jump overs*

2018-11-15

SWOD
6 Minute EMOM of:
5 T-n-G Power Cleans  AHAP

WOD
4 RFT:
5 Wall Walks 
15 Shotguns 
25 Cal Row 

2018-11-14

Open Gym

2018-11-13

For Time:
10 DB push-presses per arm 50/35
20 single DB front squats 
30 kettlebell swings 1.5/1.0
40 Alt dumbbell snatches
50 push-ups
40 Alt dumbbell snatches
30 kettlebell swings 1.5/1.0
20 single DB front squats 50/35
10 DB push-presses per arm 50/35

2018-11-12

"Jenny"

20 Min AMRAP
20 Overhead Squats 45/35
20 Back Squats 45/35
400 M Run

U.S. Army Capt. Jennifer  M.
Moreno, of San Diego, California,
died Oct. 6, 2013, in Zhari District,
Afghanistan, when enemy forces
attacked her unit with an improvised
explosive device. The 25-year-old
was assigned to Madigan Army
Medical Center on Joint Base
Lewis-McChord in Washington state.
Moreno is survived by her mother,
Marie V. Cordero; sisters, Jearaldy
Moreno and Yaritza Cordova;
and brother, Ivan F. Moreno.

2018-11-11

Open Gym

2018-11-10

Heavy Front Squats

and...

3 RFT:
30 wall balls 
10 snatches 115/95

 

 

2018-11-09

"The Old Bull" 
For Time: 
400 Meter Run 
21 Pull ups 
*Rest 2 mins 
600 Meter Run 
15 C2B 
*Rest 2 mins 
800 Meter Run 
9 Bar Muscle Ups 

2018-11-08

WOD
5 RFT:
300m run(long 200)
2 Rope Climbs
1 Clean & Jerk @ 85-90% 1rm

EXTRA CREDIT
5 sets not for time of:
20 V-Ups
15 Shotguns 
20 Second Hollow Hold
20 Second Arch Hold

Then... 
Crossover Symmetry 

2018-11-07

YOGA!!!!
6:30-7:30 If you haven't been, 
you're missing out!!

OPEN GYM / REST DAY

2018-11-06

SWOD
Bench Press
5 @ 75%, 3 @ 85%, 1+ @ 95%

WOD
10 Minute AMRAP of:
50' DB Farmers Carry 50/35
10 DB Thrusters
25 Double Unders
*Rx+ 70/50

2018-11-05

WOD
4 RDS for Time (w/ a 17/15 min cap):
500 meter row 
12 T2B
12 DB burpees 50/35

SWOD (Extra Credit)
Back Squats 
5 @ 75%
3 @ 85%
1 @ 95%

2018-11-04

FIRST SUNDAY OF THE MONTH!

CFOS CLOSED

Enjoy your Sunday Old School, 
See you tomorrow!!

2018-11-03

WOD
For Time:
50 Push-ups
3 Deadlifts  315/ 220
75 WBS 20/14
3 Deadlifts
100 Barbell Roll Outs
3 Deadlifts
75 Alt 1 Legged Squats
3 Deadlifts
50 C2B Pull-ups
3 Deadlifts

2018-11-02

WOD
4 Minute AMRAP:
8 Alt DB Snatch 70/50
4 Front Rack DB Lunge

Rest 1 Minute

4 Minute AMRAP:
8 DB Swings 50/35
4  1 arm DB OH Squat (2 per side)

Rest 1 Minute

4 Minute AMRAP:
8 Alt DB Clean & Jerk 70/50
4  Front Rack Box Step ups 30/24

2018-11-01

SWOD
5 Minutes per each of the following:
1 Rep Max Strict Press then,
1 Rep Max Push Press then,
1 Rep Max Push Jerk

WOD
10 Minute EMOM:
Odd: 3 S2OH @ 80% of Push Jerk
Even: 12/10 Calorie Row

2018-10-31

OPEN GYM / REST DAY

HAPPY HALLOWEEN!!!!

2018-10-30

HAPPY HALLOWEEN!!!!!!

WOD
For Time (with a Partner): 
Cemetery run with pumpkin 
50 Pumpkin Toss
   (Wallball Over Pull Up Bar) 
Cemetery Run with Pumpkin 
75 Pumpkin Push Presses 
Cemetery Run with Pumpkin
100 Pumpkin Goblet Squats
Cemetery Run with Pumpkin 
75 Pumpkin Box Step Ups
   With Pumpkin OH 20 inch box 
Cemetery Run with Pumpkin 
50 Pumpkin Squat Cleans*

* Use a medicine ball (20/14 lb)
as your pumpkin
* 5 burpee penalty (both partners)
each time "pumpkin" touches the ground

*Cemetery Run is through the
cemetery pavement

2018-10-29

For time: 
50 Air Squats
50 Sit-ups
30 Man-makers 35/20#
30 Air Squats
30 Sit-ups
20 Man-makers 35/20#
20 Air Squats
20 Sit-ups
10 Man-makers 35/20# 
10 Air Squats
10 Sit-ups

2018-10-28

Open Gym

2018-10-27

PARTNER WOD:
12 AMRAP:
50 Chest-2-Bar Pull Ups 
40 HSPU
30 Deadlfits 275/185

2018-10-26

20 sec on / 10 sec off
8 Intervals of each

Tabata thrusters 95/65

Rest 2 minutes

Tabata Ring Rows

Rest 2 minutes 

Tabata shuttle sprints 

Rest 2 minutes

Tabata hang power snatch 95/65

2018-10-25

WOD
4 rounds: 
50ft Front Rack DB Lunge 50/35#
66 sit ups w/ DB 
200 meter run 

2018-10-24

Open Gym

2018-10-23

Bench Press
5 Reps @ 65%
5 Reps @ 75%
5 Reps @ 85%

*In between, perform
  max rep double unders
  in 1:30.

WOD
For Time:
Elizabeth
12-15-9:
Cleans 135/95#
Ring Dips

2018-10-22

20 Min AMRAP
200 M Row
15 S2OH 115/75
10 Box Jumps 24/20

Extra Credit (On your Own)
Back Squats
5 Reps @ 65%
5 Reps @ 75%
5 Reps @ 85%

2018-10-21

Open Gym

2018-10-20

10 Rounds each for time
50 M Sprint

9 Min AMRAP
10 DB Power Cleans 50/35
15 Sit-ups

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