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.

2017-10-21

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

2017-10-13

WOD on the hour/half hour

WOD
"Dirty Thirty"
Box Jumps 24/20
Jumping Pull-ups
KB Swings 1.5/1.0
Walking Lunge
Knees-2-Elbows
Push Press 45/35
Back Extensions
WB Shots 20/14
Burpees
Double Unders

*BULLETIN BOARD
Don't miss out on a great morning
this Saturday, the 14th.  We will
have a member meeting followed
by a pumpkin carving contest.  
Prizes will be given!!!!!!

CF Kids begins this Saturday;
if you haven't registered your
little one, please do so via
crossfitoldschool.com

2017-10-12

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

WOD
16 Minute EMOM:
Min 1 - Max Distance Wall
Walks (Every 5 feet = 1 Rep)
Min 2 - Max Rep Candlestick
Roll to Pistol
Min 3 - Max Rep Left Side
Hip Kisses
Min 4 - Max Rep Right Side
Hip Kisses

*BULLETIN BOARD
Don't miss out on a great morning
this Saturday, the 14th.  We will
have a member meeting followed
by a pumpkin carving contest.  
Prizes will be given!!!!!!

CF Kids begins this Saturday;
if you haven't registered your
little one, please do so via
crossfitoldschool.com

2017-10-11

OPEN GYM / SKILL DAY

*BULLETIN BOARD
Don't miss out on a great morning
this Saturday, the 14th.  We will
have a member meeting followed
by a pumpkin carving contest.  
Prizes will be given!!!!!!

CF Kids begins this Saturday;
if you haven't registered your
little one, please do so via
crossfitoldschool.com
 

2017-10-10

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

*BULLETIN BOARD
CFOS Member Meeting &
Pumpkin Carving Contest
this Saturday, 10/14, at 9:30!!

WOD
"Fight Gone Bad"
3 - 5 Minute Rounds with 
1 Min Rest Between Rounds
Wall Balls 20/14
Sumo DL High Pull 75/55
Box Jumps 20
Push Press 75/55
Row

2017-10-09

WOD on the hour/half hour

WOD
PART 1:
1 Mile Run for Time

PART 2:
"CrossFit Total II"
Clean
Bench Press
Overhead Squat
*3 Attempts per lift

2017-10-08

OPEN GYM TODAY

* CF Kids begins this coming 
  Saturday, October 14th.  Please
  register via:

  http://www.crossfitoldschool.com

* CF Teen Program begins October
   16th meeting:

   Monday  4:15 - 5:15pm
   Wednesday 5:30 - 6:30pm
   Friday  4:15 - 5:15pm

2017-10-07

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

OPEN GYM!!
9:00a-10:30

WOD
100 Double Unders then:
"Death By"
Hang Power Cleans  135/95
Then finish with another
100 Double Unders


 

2017-10-06

WOD on the hour/half hour

WOD
Use a clock running up to 20 min:
Minute 1, squat for 60 seconds, 
subtract the number of squats
completed from 60, & do that
many push-ups in minute 2.
In minute 3 & 4, run 400 m, 
for every second over 120 or
under 100, you will do that
many WB sit-ups during min 5. 
Minute 6 is squatting again and
minute 7 is push-ups and so on.

The pattern is squats, push-ups,
400m, MB sit-ups, squats,
push-ups, 400, MB sit, etc.

The goal is to stay within the
workout's formula for as long as possible.

Don't do more than 60 squats in any round.

2017-10-05

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 Event 3"
13 Minute AMRAP of:
13 Toes-2-Bar
13 KB Swings 2.0/1.5
13 Lat Box Jump Overs 24/20

2017-10-04

OPEN GYM!!!!!!

Great job yesterday Old School on 
paying amazing tribute to all those
affected by The Las Vegas Shooting.

2017-10-03

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

WOD
"LAS VEGAS - 10/1/17"
Start w/ 1 Buddy Carry 527'
Then Complete 59 Rounds of:
10 m Bear Crawl
1  Burpee
17 m Sprint

*This is to remember those
whose lives were either taken
or completley turned inside out.
Over 527 individuals were 
wounded.  As of this post, 
59 individuals perished.

Old School, we are not promised
anything.  Cherish every moment
you have.  Be HAPPY, don't let
yourself get caught up in the
every day drama's of life, because
you just might miss out on an
amazing memory.



 

2017-10-02

WOD on the hour/half hour

WOD
3 Rounds for Time of:
600 M DB Run 50/35
10 DB Snatch + OHS + Sotts
Press + Turkish get-up


 

2017-10-01

1st SUNDAY OF THE MONTH

CFOS CLOSED TODAY

Get out on your kayak, go for a
hike, a bike ride, it is going to be
a beautiful day.  ENJOY!!!!!

2017-09-30

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

OPEN GYM
9:00a-10:30

WOD
"Version of Team Series Event 7"
20 Minute AMRAP
0-2 Min HSPU (DB Press)
2-4 REST
4-6 Double Unders (Singles)
6-8 REST
8-10 Back Squats 95/65
10-12 Alt DB Snatch 50/35
12-14 REST
14-16 Double Unders (Singles)
16-18 REST
18-20 Sit-Ups

2017-09-29

WOD on the hour/half hour:

WOD
"Lurong Challenge Event 2"
7 Minute AMRAP of:
500 M Row
25 Thrusters 45/35
15 Chest 2 Bars

2017-09-28

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

WOD
For Time (w/ 16 min CAP):
10 Hang Power Cleans 155/105
20 Bar Facing Burpees
30 Deadlifts
40 Shot Guns
50 Hip Extensions
40 Shot Guns
30 Deadlifts
20 Bar Facing Burpees
10 Hang Power Cleans

2017-09-27

REST DAY!!!!! 

OPEN GYM!!!!

2017-09-26

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

WOD
5 rounds for time of:
200 M Farmers Carry
20 Deficit Push-ups
10 Push Jerks

*Use 55/35 dumbbells for the
carry and jerks.  Hands on
the DB for push-ups

2017-09-25

WOD on the hour/half hour

WOD
"Helen"
3 Rounds for Time of:
400 M Run
21 KBS 1.5/1.0
12 Pull-ups

SWOD
Back Squats
8 - 3 - 1 - 1 - 3 - 8

2017-09-24

Open Gym

CF Kids Fall/Winter Session 1
Regsitration is open via

crossfitoldschool.com

2017-09-23

CLASSES!!!!!
6:45a, 7:45a, 8:45a, 1:00P

OPEN GYM!!!
9:00a-10:30

WOD
"CF Team Series Event 3"
For Time:
50 Synchronized Wall Balls 20/14
30 Cleans 135/95
50 Synchro WB
20 Cleans 185/135
50 Synchro WB
10 Cleans 225/155

*This workout can be split up
as needed between you and
your buddy, unless you are
signed up online for the event.

2017-09-22

WOD on the hour/half hour

WOD
21 Minute EMOM:
1st Min = 100 M Shuttle Sprint
2nd Min = 14 Alt Pistols
3rd Min = 14 MB Sit-ups to Wall

Bulletin Board
We will have a Team Series WOD
Saturday as the workout of the
day for those who are signed up.

Please contact Steven or Erin
for times to do the additonal WODs

2017-09-21

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

WOD
"Lurong Challenge Series Week 1"
9 Minute AMRAP:
8 Lateral Bar Burpees
7 Cleans 135/95
6 Front Rack Lunges
5 Shoulder-2-Overhead

2017-09-20

Open Gym

Get registered for the first
session of CF Kids via
crossfitoldschool.com

 

2017-09-19

 Classes

AM:  5:05, 6:00, 7:00, 8:00

L:  12:00

PM:  3:15, 4:15, 5:15, 6:15

WOD

Tabata 8 Intervals of each

KBS 1.5/1.0

situps

pushups

squats

2017-09-18

WODs on the hour and half hour

WOD
"FRAN"
For Time
21 - 15 - 9
Thrusters 95/65#
Pull-ups

2017-09-17

Open Gym!!!!

2017-09-16

Classes 6:45a, 7:45a, 8:45a, 1:00p

Open Gym:  9:00 - 10:30a

Relay race driven

Teams of 3 (any combo)                                                                        

15 Rounds

4 Bar rows

6 Goblet Squats w/ 1 DB

8 Alt DB Snatch 55/35                                                                       

10 Lateral Plate Step Overs 4-45/2-45

12 Lunges

*Teammate A performs one round

TM B performs plate over head hold

Teammate C performs 5 burpees

2017-09-15

WOD on the hour/half hour

WOD
12 Minute AMRAP of:
150' Plate Carry 35/25
8 Sandbag Sumo DHP  70/40
8 Sandbag S2OH  70/40

CHALLENGE OF THE DAY
500 M Row for time
 

2017-09-14

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

WOD
For Time
4 Rounds of:
5 Front Squats 65%
10 Ring Pull-Ups
15 Superman Rocks
  Rest 2 Minutes
3 Rounds of:
4 Front Squats 75%
8 Chest 2 Ring Pull-ups
12 Glute Ham Raises (on box)
   Rest 1 Minute
2 Rounds of:
3 Front Squats 85%
6 Ring Muscle Ups
9 Weighted Hip Exts 45/25

2017-09-13

Open Gym

2017-09-12

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

For Time w / 6 Min Timecap
"ISABEL"
30 Snatches 135/95#

3 Min REST and begin immediately
on WOD #2

For Time:

ANNIE "Gone Nuts!"
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups

2017-09-11

WOD on the hour/half hour:

"9 - 11 TRIBUTE"
For Time:
2001 M Row or Run (1.25)
11 Box Jumps 30/24
11 Thrusters 125/85
11 Burpee Chest 2 Bar
11 Power Clean 170/120
11 Handstand Push up
11 KB Swings 2.0/1.5
11 Toes 2 Bar
11 Deadlifts 175/125
11 Push Jerks 110/75
2,996 M Row or Run (1.86)

2017-09-10

Open Gym

2017-09-09

Classes

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

Open gym

9:00-10:30

WOD

5rds for time

200 m farmers carry 1.5/1

rest 30 seconds 

2017-09-08

WODS on the hour & half hour

20 Min AMRAP

5 Rimg Rows

10 box Dips

15 Deadlifts 205/135

 

 

2017-09-07

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

WOD
For Time w/15 Min Time Cap
2 Rds of Complex
Row for Calories 20/15
2 Rds of Complex
Row for Calories 20/15
2 Rds of Complex

Note:  1 Rd of Complex = 
7 Thrusters 75/55
7 Pull-ups
7 Burpees

2017-09-06

Open Gym

BULLETIN BOARD

"Sport Training" meeting
Wednesday night at 6:00 pm.
 

2017-09-05

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

WOD
5 Minute EMOM:
Rx (Rx+ available; see WODIFY)
10 DB Strict Press 40/20#
10 Box Jumps 24/20"
Max Rep Sit ups

*Complete as many sit ups as
  you can for the remaining time
  in each minute. Score is total
   amount of sit ups.

SWOD
Spit Jerks
1 - 1 - 1 - 1 - 1

2017-09-04

Happy Labor Day Weekend
Doors Open:  7am
Doors Close:  9am
*Last WOD will take off at 8:30am

For Time:
500M Row
15 Overhead Squats 135/95#
15 Pull Ups
500M Row
12 Overhead Squats 
12 Pull Ups
500M Row
9 Overhead Squats
9 Pull Ups

Rx+
OHS 155/105#
15 Pull Ups
12 Chest to Bar
9 Bar Muscle ups

2017-09-03

1st Sunday of the month

 Closed

Monday - Labor Day

7am: doors open

9am:  doors close

* Last WOD takes off at 8:30

2017-09-02

Classes

AM:  6:45, 7:45, 8:45

PM: 1.00

Open Gym

9:00-10:30am

WOD

4 RFT:

25 Toes 2 Bar

50 Double Unders

 

2017-09-01

WODs on the hour & half hour

For Time:  

For Time:
40 Slam Ball Over the Shoulder    50/35#
4 Rope Climbs
30 Slam Ball OTS
3 Rope Climbs
20 Slam Ball OTS
2 Rope Climb
10 Slam Ball OTS
1 Rope Climb

REMINDER
Sunday - Closed
(1st Sunday of the Month)

LABOR DAY HOURS
Doors Open:  7am
Doors Close:  9am

2017-08-31

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

WOD
10 Minute EMOM of
3 Power Cleans 185/115
      *Rx+  = 205/135

2017-08-30

Open Gym

 

2017-08-29

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


For Time
400M Run
50 Wallballs 20/14#
400M Run
35 Deadlifts 135/95#
400M Run
20 Burpee Box Overs 24/20"
400M Run
35 Deadlifts
400M Run
50 Wallballs

2017-08-28

WODs on the hour & half hour

For Time:
21 - 15 - 9 of:
DB Snatch 55/35#
Calorie Row

2017-08-27

2017 Barbells & Burgers
kicks off!  Get SIGNED UP!!!

Each person bring a side dish,
a beverage of choice, & a
lawn chair.

WOD#1:  8am
WOD#2:  10am
WOD#3:  12:00pm
WOD#4:   2:00pm

2017-08-26

2017 Barbells & Burgers
Tomorrow - Sunday
Do it! - Get Involved!

Classes:
AM:  6:45, 7:45, 8:45
PM:  1:00
Open Gym:  9:00-10:30 AM

3 Rounds for Completion
15 Bench Press (45-55% of 1 rep max)
Choose one of the following
to complete after each set of
bench presses; you may change
it each round.

1.  GHD Horizontal Holds  4 x :15
2.  Plank Holds  3 x :30 (on elbows)
3.  Handstand Holds 3 x : 30

20 Min of ROM WOD, led 
by Coach.  This is NOT
optional.  Its part of your hour. 



 

2017-08-25

WODs on the hours & half hour

For Time:

15-12-9 of:
Calorie Row
Deadlifts 185/135
Ring dips

2017 Barbells & Burgers
Get signed up in the gym
for 1 or all 4 workouts.  Your
cost is $5 to enter!  It's THIS
Sunday!!!!!!!!  Get Involved!!!

What to bring?
*  Whether you are spectating or
    participating, each person is
    to bring a side dish, a beverage
    of your choice and a lawn chair.

*  Meat provided by Rian's 
   Fatted Calf (Thank you Steven).
 

2017-08-24

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

For TOTAL Reps:
4 Min of Burpees
  REST 3 Min
4 Min Pull-ups
  REST 2 Min
4 Min of Box Jumps 24/20"
  REST 1 Min
4 Min of Med Ball Twists 20/14#

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