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.

2018-06-18

WOD
20 min AMRAP:
Ascending by 1 Rep each time 
1*2*3*4 ...
Pull Ups 
Wall Balls 20/14 
SDLHP 95/65
*Preform 20 DU at the start
of each round*

2018-06-17

Open Gym

2018-06-16

Eva

5 RFT

800 m run

30 KBS 2p/1.5p

30 Pull-ups


 

 

2018-06-15

HAPPY FRIDAY !!!

SWOD

5X3 Thrusters

WOD
9 Min AMRAP
5 Clusters 115/85
100 ft Shuttle Sprint


 

2018-06-14

For Time:
60 Cal Row
50 Double Unders
40 Wallballs 20/14
30 Shotguns
20 OH Walking Lunges 45/25
10 Ring Dips or Muscle Ups

2018-06-13

Open Gym

2018-06-12

WOD
In a team of 3 perform the
following for time: 
21 Partner Deadlifts 365/315/265 
250 m Row while other two hold
deadlift in finished position 
21 partner S2OH 205/155/135
250 m Row while other two hold
S2OH in finished position 
15 partner Deadlifts 
250 m Row while other two hold
Deadlift in finished position 
15 partner S2OH
250 m Row while other two hold
S2OH in finished position 
9  Partner Deadlifts 
250 m Row while other two hold
Deadlift in finished position 
9 S2OH 
250 m Row while other two hold
in S2OH finished position 

2018-06-11

SWOD
EMOM of Front Squats
7 x 3 

WOD
7 min AMRAP: 
(Ascending by two reps each time perform) 
Front Squats 135/95 
Toes-to-Bar 

Rep scheme: 2,4,6,8,10,12, etc...

BULLETIN BOARD
BG Gauntlet Meeting Tonight 
5:30pm  Any help you can 
give between now to the event
and after will be wonderful!!!

2018-06-10

Gym Closed

USA Weightlifting Class
being held.

Yogi Class!!!!

3:30-4:30

2018-06-09

Gym Closed 

USA Weightlifting Class
being held.

AT HOME WOD:
For Time:
70 Air Squats
50 M Walking Lunge
35 Push-ups
50 M Walking Lunge
70 V-Ups
50 M Walking Lunge
35 Burpees
50 M Walking Lunge

2018-06-08

BULLETIN BOARD REMINDER
The gym is closed this weekend,
June 9th & 10th due to the 
USA Olympic Weightlifting course
taking place.  If you are still
interested in taking the class,
there is still open spots; see Erin.

20 Min AMRAP
250 M Run
15 DB R. Arm Hang C & J 50/35
250 Run
15 DB L. arm Hang C & J 50/35
250 M Run
15 HSPU

*See WODIFY for Scaling Options

2018-06-07

Tabata Pull-up Holds
8 Intervals
20 sec work / 10 sec rest

20 sec of hold at the top OR
negative lowers
10 sec REST

Then....

4 RFT
10 Chest 2 Bar Pull-ups
15 Box Jump Overs 30/24
20 GHD's

See WODIFY for Scaling options

2018-06-06

The ENDURANCE Program
workout of the day...JOIN in!

1 MILE TIME TRIAL

*  This means as hard and as
fast as you can get it done.
Sprint, Run, Jog, Walk...who cares-
But do it. Record it. No excuses.

MILE ROUTE

Leaving CFOS..
> Up College toward WKU
> Left on 10th (pass the square)
> Left on State (over 1 block)
> Left on "6th"
> Right on College

2018-06-05

BULLETIN BOARD 
ANNOUNCEMENT !!!!!

June 9 and 10:  The gym will be
closed due to the Olympic Lifiting
course taking place by USA Weight
Lifting.  There is NO CF Kids.

Back Squats
5 X 85%
3 X 90%
1 X 95%
1 X 95%
3 X 90%
5 @ 85%

* Between each set, perform 
50 ft Max load sled push.

2018-06-04

SNATCH
12 Min to find a
2 Rep Max....
(As Always, must be a touch
 Go)

Then...

8 Min AMRAP
5 Hang Squat Snatch 115/85
10 Burpee OTB

2018-06-03

Open Gym

The 2018 summer Endurance
Program is now available for
purchase on our website:

crossfitoldschool.com
>Click on PROGRAMS

2018-06-02

CF Games 2014 Triple 3

For Time:
3000 M Row
300 Double Unders
3 Mile Run

2018-06-01

WOD
CF Games Regional Event 6
For Time (with a 7 min Cap)
4 Rope Climbs
16 Thrusters 155/105
3 Rope climbs
12 Thrusters
2 Rope climbs
8 Thrusters 

2018-05-31

CF Games Regionals Event 5
For Time:
50 HSPU
50 T2B
50 Cal Bike (or 75 Cal Row)
50 DB box Step Overs (70/50 DB and 24/20 Box)
50’ right arm DB OH lunge
50’ left arm DB OH lunge

Time Cap Men:  17:00
Time Cap Women:  22:00

2018-05-30

Open Gym

BULLETIN BOARD
CF Endurance Clinic being held
by Coach Moe, June 2 (this
coming Saturday) at 7am.

Whether you're preparing for
a Triathlon, a marathon, a half 
marathon, The Gauntlet, or any
type of endeavor, this clinic is for
you.

The CF Endurance Program will
start up again the first week of June.
It will be an extensive 4 month training
program.  Please see gym
for details.
 

2018-05-29

WOD
8 min AMRAP of:
30 Sit-ups 
20 Cal Row
100’ KB Suitcase Carry (53/35)

SWOD
Back Squats
5 x 3

2018-05-28

MEMORIAL DAY MURPH!!!!!!

Class times 7, 8, 9 am ONLY
Cook out to follow!!!

All are invited to come workout
beside us as we honor not only
Murph, but all who gave their 
lives to give us this wonderful
freedom and place we call the
U !!!!!  S !!!!!!!! A  !!!!!!! 

2018-05-27

OPEN GYM / REST DAY

2018-05-26

WOD
CF Games Regional Event 
"Linda"
10 Descending of:

Deadlift (1 1/2 Body weight)
Bench Press (Body weight)
Clean (3/4 Body weight)

There will be NO CF KIDS on Saturday, 5/26.

2018-05-25

WOD
CF Games Regional Event 4
For Time
2 Rounds of:
10 Snatches 135/95
12 Burpees
Then 2 Rounds of:
10 Snatches 95/65
12 Burpees
 

There will be NO CF KIDS on Saturday, 5/26.

2018-05-24

WOD
CF Games Regional Event 3
For Time:
9 Muscle-ups
50' Handstand Walk
36 Single Leg Squats
50' Handstand Walk
45 Single-leg squats
50' Handstand Walk
9 Muscle-ups
50' Handstand Walk
54 Single-leg squats

2018-05-23

REST DAY / OPEN GYM

2018-05-22

WOD
Get through the chipper as fast as
you can in the alloted work to rest
times

10 Cal Row
20 Pull ups 
30 Box Jumps 24/20
40 Situps 
50 SDLHP 75/55
60 Air Squats 
70 DU 

2018-05-21

WOD
"Karen"
For Time:
150 Wall Ball Shots 20/14

SWOD
BB Complex:
4 Rounds w/ 1-2 min rest between
Deadlift + Hang Power Clean +
S2OH + Back Squat + Snatch Balance

2018-05-20

REST DAY / OPEN GYM!!!!!

2018-05-19

SWOD
Back Squats
5X3 @ 85-90% of 1RM 

Bulletin Board
Be sure to watch the debut of
the CFOS commercial TODAY
between 2-3!!!!

2018-05-18

WOD
15 Min EMOM of:
1 Rope Climb 
3 HSPU 
5 V-ups 

Bulletin Board
Watch the debut of the CFOS
commercial on CBS!!!!  Tommorow
between 2:00p-3:00

2018-05-17

WOD
21-18-15-9 for time of:
DB OHS - Single Arm 50/35
DB Russian Twist w/ DB
DB Goblet Lunge  

WOD
3 Attempts to find:
Max Unbroken Double Unders

2018-05-16

OPEN GYM / REST DAY!!!!!!

BULLETIN BOARD
May 19 - The CFOS commercial
will air between 2-3 on CBS this
Saturday and will continue to air
throughout May and June. Keep
your eyes peeled!

Memorial Day Murph - Friends
and Family are welcome.
Start times will be 7am, 8am, and 9am. 

2018-05-15

WOD
"Heavy Helen" 
3 Rounds for time of:
400m Run 
21 KBS 2pd/1.5pd
12 Weighted Pullups 25/15 DB

2018-05-14

WOD
4 Rounds for  Time of:
10 Burpees 
15 Snatches 75/55
10 Pistols 

2018-05-13

OPEN GYM!!!

HAPPY MOTHER'S DAY!!!!!

To all our Mother's whether it's 
humans or pets!  We have some
amazing women who walk through 
the doors of CFOS.  So proud
to be part of your lives.
Have a wonderful day!

2018-05-12

CF KIDS!!!!  Will still be at CFOS.
Same time, same station!!
KIDS.. be ready!  The whole gym
will be yours!! 

OFF-SITE WOD!!!!!!
Hope everyone is enjoying this
great weather! Let's get outside
for an OFFSITE WOD! 

Weldon Peete Park, 8-10 A.M. 

Meet in the parking lot for a Trail
run at 8 A.M. OR  at 10 A.M.,
you choose.
The scavenger hunt begins at
9 A.M!! We’ll divide into teams
on Saturday and explain the details.

 See you there! 

2018-05-11

T.J.

For Time
10 bench Press 185/135
10 Strict Pull-ups
Max Thrusters 135/95

*Repeat the triplet unil you have
  completed 100 Thrusters

Died May 2, 2016, from a gunshot
wound when he tried to disarm a
gunman at a local Walgreens.
Antell was the owner of
CrossFit Abattoir.

RX: 185/135 and 135/95
JV: 135/95 and 95/65
FROSH: 95/65 and 55/35

Note:Because this is a hero wod
there is no time cap. Choose a
weight that is challenging but
will still allow you to complete
the workout.

2018-05-10

3 Minute AMRAP 
5 DL 225/175
10 WBS 20/14
REST 3 MIN 

4 Minute AMRAP 
8 HPC 135/105
16 Calorie Row 
REST 4 MIN 

5 Minute AMRAP
12 Push Press 95/65 
30 DU

2018-05-09

Open Gym

2018-05-08

WOD
For Time:
200m Run 
10 T2B 
20 KB Snatch 1.5 pd/1 pd
30 Slamball OTS 50/30
400m Run 
30 Slamball OTS
20 KB Snatch 
10 T2B
200m Run 

2018-05-07

WOD
Dumbbell "Grace"
For Time:
30 DB Clean & Jerks 50/35

Rest at least 5 Minutes before
completing the row

EWOD
For Time:
1000 M Row

2018-05-06

FIRST SUNDAY OF THE MONTH

CFOS CLOSED!!!!!

ENJOY YOUR DAY

2018-05-05

HAPPY CINCO DE MAYO!!!!!

WOD
For Time:
3 Rounds of
30 Air Squats
25 Slam Ball OTS 50/35
20 Push-ups
Rest 3 Minutes, then
3 Rounds of
30 Alt DB Snatches 50/35
25 Box Jumps 24/20
20 V-ups

2018-05-04

HAPPY "OAKS" FRIDAY !!!!!

20 Min EMOM

Even number:
3 Front Squats (70%) +
6 DB Lunges (1 DB per hand
farmer carry hold)

Odd number:
6 Burpee-DB step-ups 24/20
(do the burpee; stand w/DB,
then step-up to box)

JV / Freshmen
Scale weight and box height
to ensure good posture and 
position.  Scale reps as last
resort.

2018-05-03

WOD
"Michael"
3 Rounds for time of:
800 M Run
50 Back Extensions
50 Sit-ups

2018-05-02

OPEN GYM!!!!!!!

2018-05-01

THROWBACK TUESDAY!!!

"DAS PUMP"
8 Minute AMRAP of:
8 Strict Press 95/55
8 Strict Pull-ups
8 Strict Ring Dips
8 Barbell Bicep Curls

SWOD
10 Minutes to find:
1 Rep Max on Bench Press

2018-04-30

WOD
2018 CF Games AGQ Event 
Event 2
4 Rds for time w/ 15 min Cap:

25 Chest-2-Bar Pull-ups
5 Cleans 245/17

SWOD
Back Squats 5 x 5 

2018-04-29

Enjoy the beautiful day!!!  Go ride
a bike, take a hike, get outside
and explore.

Don't forget today at 1:00
Coach Steven is having a
Pull-up Clinic!!!

2018-04-28

WOD
2018 CF Games AGQ Event 4
5 Minute AMRAP of:

9 Handstand Push-ups
6 Burpees
3 Snatches 165/115

EWOD
1 Mile Time Trial

2018-04-27

WOD

2018 CF Games AGQ Event 3
20 Minute AMRAP of:

50 WBS 20/14
100 Double Unders
50' Handstand Walk
100 Double Unders
50 Cal Row
100 Double Unders
50' Handstand Walk
100 Double Unders

JV / Frosh
Lighter WB
300/70 Single Unders
100' Bear Crawl
30 Cal Row

2018-04-26

WOD

2018 CFG Age Group Qualifier
Event 1

For Time w/ a 10 Min CAP:
4 Thrusters 135/95
1 Rope Climb
8 Thrusters
2 Rope Climbs
12 Thrusters
3 Rope Climbs

TABATA (8 intervals of 20/10)
Perform all 8 before moving on
Weighted Sit-ups 50/35 DB
DB Hip Bridge (feet on box @
a 90, back on ground, DB on hips)
Plank Hold on elbows

2018-04-25

OPEN GYM!!!!!

Go to WODIFY to see an extra 
workout we posted for those
interested!!!

2018-04-24

WOD
"The Chief"
5 Rounds w/ 1Min rest between:
3 Minute AMRAP of:
3 Power Cleans 135/95
6 Push-ups
9 Air Squats
 

2018-04-23

WOD
21-18-15-12-9 of:
Kettlebell Turkish Getups 2/1.5
Chest 2 Bar Pull ups WITH 
(LIGHT!!)  DB held with feet
Ring Muscle Ups

* During pullups, if you drop the
DB or towel while working, start
count over!  Work for tight position
during kip! 

2018-04-22

OPEN GYM!!!!!!

2018-04-21

For Time:

BOWEN
3 RFT
800 M Run
7 Deadlifts 275/205
10 Burpee Pull-ups
14 Single arm KB Thruster 53/35
20 Box Jumps 24/20
 

2018-04-20

SWOD
15 Minutes to Establish 1 rep max
Clean & Jerk

Then....

WOD
20 Clean & Jerks at 65%
Rest*
15 Clean & Jerks at 75%
Rest*
10 Clean & Jerks at 85%

*Rest time is equal to your
work time.

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