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.

2017-12-11

WOD on the hour/half hour

WOD
"Randy"
For Time:
75 Power Snatches 75/55

2017-12-10

Get registered for the 2017-2018
CFOS Endurance Program

http://crossfitoldschool.com/
programs/crossfit-endurance

The 2018 CrossFitting 4 Cures
is set for February 3rd !!!!!!!!!!!
Get registered; participation will
be capped.

http://www.crossfitting4cures.com

OPEN GYM TODAY!

2017-12-09

Classes
AM:  6:45, 7:45, 8:45
PM:  1:00 

Team of 2 complete the following:

1000m Row
75 Burpees
75 Partner Sit-ups with Wallball
75 Wallballs   20/14#
1000m Row

The Row, Burpees, and Wallballs
will have 1 athlete working. Teams
can break up the rep scheme as they choose.

Sit-ups require both athletes to
face each other while passing
the wallball after each rep.

M/M teams will use 20# WB; 
F/F teams will use 14# WB,
and M/F teams will use 16# W

2017-12-08

WODs on the hour & half hour

See WODIFY for the WOD
called...

"The 3 Storms"

2017-12-07

CLASSESS!!!!
AM - 5:05, 6:00, 7:00, 8:00
Lunch - 12:00
PM - 3:15, 4:15, 5:15, 6:15

WOD
11 Minute AMRAP of:
5 Toes To Bar
10 Air Squats
30 Double Unders
10 Air Squats
5 Toes To Bar

2017-12-06

OPEN GYM / REST DAY!!!!!

Be sure to Sign up for the
CF Old School Christmas Party!!

2017-12-05

CLASSES!!!!!!!
AM - 5:05, 6:00, 7:00, 8:00
Lunch - 12:00
PM - 3:15, 4:15, 5:15, 6:15

WOD
Barbell Rows 3 x 3
Front Squats 5 x 3
****Surprise****

 

2017-12-04

WODs every hour and
half hour

WOD
21 Deadlifts 225/155
21 Pull Ups
3 Rope Climbs
15 Deadlifts
15 Pull Ups
2 Rope Climbs
9 Deadlifts
9 Pull Ups
1 Rope Climb

NEWBIE Night:  To sign up,
visit crossfitoldschool.com

2017-12-03

First Sunday of the Month....

CFOS CLOSED!

Enjoy the day. Put up your

Christmas Tree!!

 

2017-12-02

JUST A HEADS UP, THE 
CHRISTMAS PARADE IS TODAY.
We will not be able to park on
College from 7:30-11a.

CLASSES!!!!!!
6:45, 7:45, 8:45, 1:00p
OPEN GYM
9:00-10:30

WOD
For Time:
0:00 to 12:00  ( 111 reps )

  50 Wall Balls    14/20
  30 Push Ups
  26 Alt. 1 Legged Squats
   15 OHS  135/95

12:00 to 22:00   ( 60 reps )

   20 Hang Power Clean 135/95
   20 WB Situps
   20 Burpees

22:00 to 24:00    (150 reps )

   100 double Unders (200 S)
      50 Dead Lifts  135/95

2017-12-01

WODs every on the hour 
& half hour

14 Min. AMRAP
20 Alt. 1 arm DB Snatch  55/35
10 Goblet Squat w/DB
100 m Row

2017-11-30

Classes
AM:  5:05, 6:00, 7:00, 8:00
L:  12:00
PM:  3:15, 4:15, 5:15, 6:15

21-15-9
Snatches  95/75
Thrusters 95/75

Rx+ 135/95 with a 7 Min Cap

2017-11-29

Open Gym

Last Newbie Night of 2017
Dec 4th:  Please sign up via
http://www.crossfitoldschool.com
CLICK>Getting Started

2018 C4C (8th Annual)
Registration is LIVE.  
You can
access it at:

http://wwwcrossfitting4cures.com

2017-11-27

WODs take off on the hour
and half hour.

We figured that lying down might
be best for us since the T'Giving
food is still digesting...hence,
BENCH PRESS

Part 1:  
Bench Press
3-2-1-1-1-2-3
Shooting for a 1 rep max

Part 2:
Snatchin' Skills

4 Sets:
  2  Wide ( Snatch ) Grip  DL +
  2  Snatch Pulls +
  2  Power Snatches 

6 movements equal 1 set...  don't put the bar down
Use AHAP for the weight, but as heavy as form allows.

 
  

2017-11-26

Open Gym

Enjoy your friends &
family!

2017-11-25

CLASSES
AM:  6:45 & 8:45 ONLY

* If you signed up for one of these,
   we will see you in the AM. ENJOY
   the rest of your Thansgiving!
*  No Open Gym
*  No kids classes
*  No 1:00 pm

WOD  (Rx Version)
For Time:
4 Rounds
30 Double Unders
5 Bar Muscle Ups
5 Wall Climbs
10 One Legged Squats

Rx+
Ring Muscle-ups
50' HS Walk
Pistol

2017-11-24

Classes
AM:  6:00, 7:00, 8:00
L:  12:00

(Note:  we are keeping the
6am because the Hope House
guys will be in that class!)


*If you signed up for the above
classes, we whall see your
wonderful faces tomorrow!

All other times will be cancelled.

See WODIFY for the workout!

2017-11-23

HAPPY THANKSGIVING
TO ALL OUR MEMBERS &
THEIR FAMILIES & LOVED ONES

Doors Open:  8:00 AM
Doors Close:  11:00 AM

**There will be a running
clock; do the warm-up on
your own and START the
WOD on your own. 

See Wodify for WOD

2017-11-22

OPEN GYM

THANKSGIVING DAY
Doors Open:  8:00am
Doors Close:  11:00am

FRIDAY & SATURDAY Hours
Note:  Sign up for Friday and

Saturday classes via WODIFY
Deadline to sign-up for classes
is Thursday 7pm

NOTE:  If we do not reach a 
minimum of 8, we will NOT 
offer that class (for Fri & Sat)

2017-11-21

THANKSGIVING
Note:  Sign up for Friday and
Saturday classes via WODIFY
Deadline to sign-up for classes
is Thursday 7pm

TUESDAY / CLASSES
AM:  5:05, 6:00, 7:00, 8:00
L:  12:00
PM:  3:15, 4:15, 5:15, 6:15

Max height Box Jump
Max long Broad Jump
(working in groups)

WOD
For Time
30-20-10 of:
Burpees
1 Sprint / Hurdle
Sit-ups

 

2017-11-20

THANKSGIVING DAY
Doors Open: 8:00 AM
Doors Close: 11:00 AM
Note: There will be a WOD 
assigned and a running clock. 
START when you want, but 
doors will close at 11:00.

FRI & SAT AFTER  THANKSGIVING
Last year, we had sign-ups & it 
seemed to have worked well, 
so again for this year....
We must sign-up for Holiday Classes
via WODIFY.   There will be a min 
of 8 people in a class and a max of 20. 
The deadline to sign up for Holiday
Classes (for Friday and Saturday) 
is Thursday night at 7pm.

Please NOTE:  If we do not reach
a min of 8 in a class, we will NOT 
offer that class time.

MONDAY, Nov 20
WODS on the hour and half hour
4 Rounds for Time:
400 Meter Run
10 Back Extensions

2017-11-19

Important Bulletin Board News
Thanks to Coach Steven for
Opening the doors !!!

Thanksgiving Day
Doors Open:  8:00 AM
Doors Close:  11:00 AM
Note:  There will be a WOD
assigned and a running clock.  
START when you want, but
doors will close at 11:00.

Fri & Sat AFTER Thanksgiving
Last year, we had sign-ups & it 
seemed to have worked well,
so again for this year....
Beginning tonight at 7pm, we will
SIGN-UP for classes via WODIFY.  
There will be a minimum of 8 people
in a class and a max of 20.  The 
deadline to sign up for Holiday
Classes is Thursday night at 7pm.

Please Note:  If we do not reach 
a min of 8 in a class, we will NOT 
offer that class time.

TODAY, Nov 19
OPEN GYM!!!!!!!!!!!!!

PICK A SKILL, MAKE UP A WOD,
GO ICE SKATING!!!!! :-)

 

2017-11-18

CLASSESS!!!!!!
6:45, 7:45, 8:45, 1:00

OPEN GYM:
9:00a-10:30

WOD
"Odd Object Carry 2 Ways"
3 Rounds:
400m DB Farmer's Carry 55/35
200m DB Waiter's Carry 55/35
*Use 1 DB, single arm

 

2017-11-17

WOD on the hour/half hour

WOD
For Time:
30-25-20-15-10-5
Double Unders ( or Singles at 1:1 )
Air Squats
Push Ups

SWOD
Overhead Squats
3 x 3

2017-11-16

Classes
AM:  5:05, 6:00, 7:00, 8:00
L:  12:00
PM:  3:15, 4;15, 5:15, 6:15

WOD
2 RFT w/ 20 Min Cap
24 Deadlifts 135/95
24 Clean & Jerks
24 Front Squats
24 S2OH
24 Weighted Sit-ups 45/25
25 Push-ups w/plate 45/25

2017-11-15

OPEN GYM / SKILL DAY

Pick a weakness.  Spend 20
minutes working on it.  "We are
as strong as we are weak."

Moral of the story.........
Don't be WEAK ;-)

***REMINDER***
CFOS Endurance meeting
tonight at 5:45pm!!

2017-11-14

CLASSESS!!!!!!!!
AM - 5:05, 6:00, 7:00, 8:00
Lunch - 12:00
PM - 3:15, 4:15, 5:15, 6:15

WOD
21-15-9 for time of:
Box Jump 24/20
HSPU
TTB

2017-11-13

WOD on the hour/half hour

WOD
5 x 3 Fat Bar Deadlifts
*Between each set do a 50' KB
Front Rack Carry (down & back)

SKILL/CHALLENGE
Rowing!!!!!
Interval 1 - 170 watts
Interval 2 - 220 watts
Interval 3 - 250 watts
Interval 4 - 170 watts
Interval 5 - 270 watts
Interval 6 - 300 watts
Interval 7 - 170 watts
*1 Minute per interval w/
1 Minute rest between
*Keep stroke count at
28-29

2017-11-12

REST DAY / OPEN GYM

 

2017-11-11

CLASSESS!!!!!
6:45a, 7:45, 8:45, 1:00p

OPEN GYM
9:00a-10:30

WOD
For Time:
21-18-15-12-9-6-3
OHS 75/55
15 Sit-ups after each round

2017-11-10

WOD on the hour/half hour

WOD
7min AMRAP of:
Run 200m
6 Pull-Up
6 HR Push-Up
Run 200m
9 Pull-up
9 HR Push-up
Etc... add 3 reps each round

2017-11-09

CLASSESS!!!!
AM - 5:05, 6:00, 7:00, 8:00
Lunch - 12:00
PM - 3:15, 4:15, 5:15, 6:15

WOD
4RFT
25 CAL Row
25 Box  Jump 24/20
25 Deadlift 185/125
25 Wall Ball 20/14

2017-11-08

REST DAY / OPEN GYM!!!!!!!

*Pick a skill to work on

*Say hello to a new face

2017-11-07

CLASSESS!!!!
AM - 5:05, 6:00, 7:00, 8:00
Lunch - 12:00
PM - 3:15, 4:15, 5:15, 6:15

WOD
21-15-9
DB Clusters 55/35
200ft Shuttle Sprint

*Great day at Old School
yesterday!!!!  Great newbie 
class, great winter weights 
group, great sport group, 
GREAT FAMILY FROM
5:00AM - 8:00PM

2017-11-06

WODs on the Hour & half hour

"HALL"
5 RFT
3 Cleans 225/155
200 M Sprint
20 KB Snatches 1.5/1.0
    (10 per arm)
REST 2 Minutes

2017-11-05

FIRST SUNDAY OF THE MONTH

CFOS CLOSED

Enjoy your Sunday.  Hang out
with friends, watch football, 
enjoy life!!!

A big thanks to all those who 
helped, donated, or took any part
in our "Craft & Clutter" event!!

2017-11-04

"A Day of Chaos ;-)"

FIRST
Hours tomorrow will be 6:30a-
10:30a and 1:00 Class.  The
morning hours will have no set 
class time due to the parade.

SECOND
Today is the Veteran's day parade.
College Street along with many
others around us will be closed
or not allowed to park on from
6:00a-12:00.  You can still get to
Old School, you just may have 
to walk some.

THIRD
WOD
5K Run
Part II (optional)
3 x 5 BB Hip Extensions
5 x 5 Box Jumps (increase height)
Part III
"Craft & Clutter" Come buy things!!

2017-11-03

WOD on the hour/half hour

WOD
25-20-15-10-5
Hollow Rocks
Russian Twist 20/14

WOD II - Rowing Challenge
1 Minute Intervals at each of the
following with 15 sec rest between
24 strokes per min @ 170 w
24 strokes per min @ 225 w
32 strokes per min @ 170 w
32 strokes per min @ 225 w
24 strokes per min @ 250 w
35 strokes per min @ 170 w

BULLETIN BOARD
Don't forget to either drop off your
"Clutter" this afternoon or get a
booth!!!  "Craft & Clutter" this
Saturday from 6-2!!!

2017-11-02

CLASSES!!!!!!!!
AM - 5:05, 6:00, 7:00, 8:00
Lunch - 12:00
PM - 3:15, 4:15, 5:15, 6:15

WOD
10 Snatch 95/65
30 Pull-Up
20 Cleans 135/95
20 C2B
30 Deadlift 185/125
10 Bar Muscle Up

BULLETIN BOARD
*  "Winter Weights"
6 week, 3 day a week lifting
program.  Starts this MONDAY!!
Coach Erin will lead this, if 
interested, talk to her at CFOS.
*  Old Schoolers, we've 
noticed some of you are 
"missing" in action.  Just saying..
your "missed".

2017-11-01

Open Gym

Craft & Clutter this weekend!!!
If you have any CLUTTER
clogging up your home, bring
it to the gym on Friday between
3pm-8pm!!!  We will get rid of it!!!

2017-10-31

CLASSES!!!!!
AM - 5:05, 6:00, 7:00, 8:00
Lunch - 12:00
PM - 3:15, 4:15, 5:15, 6:15

WOD
Back Squats 3 x 3
Power Clean 3 x 2
Split Jerk 3 x 1
 

2017-10-30

WOD on the hour/half hour

WOD
10 min EMOM
Even: 10 burpees
Odd: 20 Sit-Up

URGENT!!!!!!
This Saturday is our
Craft & Clutter!!!!!  Be sure
to reserve your booth this
week!!!!!

2017-10-29

OPEN GYM!!!!!

Happy Sunday

2017-10-28

NO AFTERNOON CLASS TODAY

CLASSES!!!
AM ONLY - 6:45, 7:45, 8:45
OPEN GYM
9:00a-10:30

"WOD-O-WEEN"
Partner WOD
3 RDS for time of:
31 Pumpkin Burpee Clean & Toss
31 Candy Bag Squats
31 Pumpkin Smashes 
400 M Zombie Run
*THIS IS A PARTNER WOD &
EVERYONE IS ENCOURAGED 
TO WHERE A HALLOWEEN
COSTUME!!!!! 

2017-10-27

WODs on the hour & half hour

WOD
4 RFT
25 KB Swings 1.5/1.0
50 ft Bear Crawl
3 Rope Climbs
50 ft Walking Lunge

Extra Credit
 3 Rounds @ 70%, 75%, 80%
1 High Hang Snatch
1 Hang Snatch
1 Snatch

2017-10-26

CLASSESS!!!!!!
AM - 5:05, 6:00, 7:00, 8:00
Lunch - 12:00
PM - 3:15, 4:15, 5:15, 6:15

WOD
Lurong Challenge ReTest

9 MINUTE AMRAP

8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges
    (Level 1 – Front Squats)
5 Shoulder to Overhead

2017-10-25

OPEN GYM!!!!!!!!!!!

Pick a skill, or mobility, or play 
sport!!

CRAFT & CLUTTER!!!!!!!!!!!!
Don't forget about our yard sale/
craft fair on Saturday, Nov. 4!!
Booths are $25, sign up for one
at the gym! 

2017-10-24

Classes
AM:  5:05, 6:00, 7:00, 8:00
L:  12:00
PM:  3:15, 4:15, 5:15, 6:15

Big Poppa Pump
For Time (30 Min Cap)
60 Box Jumps 24/20
50 Push-ups
40 Burpees
30 HSPU
20 Burpee box jump over
10 Ring Muscle ups

2017-10-23

HAPPY  MONDAY!!!!!

WOD on the hour/half hour

WOD
"Nicole"
20 Minute AMRAP of:
400 M Run
Max Rep Pull-ups

2017-10-22

OPEN GYM!!!!

1-3:30p

CONGRATS TO ALL OUR
RUNNERS THIS WEEKEND!!!

2017-10-21

CLASSESS!!!!!
AM - 6:45, 7:45, 8:45
PM - 1:00

OPEN GYM
9:00a-10:30

WOD
4  - 3 minute rounds w/ 60 sec
rest between rounds of:
100 M Sandbag Carry
15 MB partner sit-ups
Max rep synchronized DB
snatches until time expires

2017-10-20

WOD's on the hour 
& half hour

WOD
4 Min AMRAP
8 Pull-ups
30 Double Unders
   REST 2 Min
4 Min AMRAP
8 Chest 2 Bar
30 Double Unders

**LuRong folks may do
  the Challenge WOD.  We will
  no be programming it.

2017-10-19

Classes
AM:  5:05, 6:00, 7:00, 8:00
L:  12:00
PM:  3:15, 4:15, 5:15, 6:15

WOD
Deadlifts with SALLY 135/95

*See WODIFY for details

2017-10-17

Classes
AM: 5:05, 6:00, 7:00, 8:00
L:  12:00
PM:  3:15, 4:15, 5:15, 6:15

13 Min AMRAP
7 Ring Dips
9 Sqt Clean & Jerk 135/95
11 T2B

2017-10-17

Open Gym

CRAFT & CLUTTER
Bizarre -- Nov 4th !!!
6am - 2pm

Get a booth today with
Erin or Donna or let us
know you are bringing your
"clutter" to the gym to be
SOLD !!!!!!

Go to Facebook and SHARE
it on YOUR page!!!

2017-10-16

WOD on the hour/half hour

WOD
Metcon
100 m sprint
18 cal row 
200 m sprint 
15 cal row 
400 m sprint 
9 cal row 

Rest 5 mins 

Back squat: 
3 reps 90%
10 reps 75%
2 reps 93%
15 reps 70%
1 reps 95%
20 reps 65%

2017-10-15

OPEN GYM

2017-10-14

Classes (CHANGE)
AM:  6:30, 7:30, 8:30
PM:  1:00

GYM Meeting at 9:30a
followed by PUMPKIN
CARVING Contest !!!!!!

* CrossFit Kids begin
** CrossFit TEENs begin MONDAY
    Monday:  4:15pm
    Wed:  5:30pm
    Friday:  4:15pm

See WODIFY

;