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.

2018-02-21

OPEN GYM / REST DAY!!!

SIGN UP FOR THE OPEN!!!!!

WORK ON SOMETHING THAT
INTIMIDATES YOU!!!!

2018-02-20

EMOM chipper *Partner 1 works
for :30, partner 2 works for
SECOND set of :30*
*You keep moving until you complete
the reps and move onto the next section.*
25 minutes CAP: 
100 double unders 
80 kettlebell swings 1.5/1.0
60 Sumo Deadlift High Pulls 95/65
40 slamball OTS 50/35
20 cal row (do not put feet in straps) 
10 muscle ups 
400 meter partner carry 
10 muscle ups 
20 cal row (do not put feet in straps)
40 slamballs OTS 50/35
60 Sumo Deadlift High Pulls 95/65
80 Kettlebell swings 1.5/1.0
100 Double unders 

2018-02-19

Every 2 minutes, for 8 minutes

(4 sets) of: 
Strict shoulder press x 3 @
88-92% of 1RM.
Immediately followed by...
Every 2 minutes for 6 minutes
(3 sets) of:  Push Press x Max
Reps @ same weight as Shoulder
Press 

**Post Load & Reps**

"Washboard Ab-Challenge"
Complete the following 4X during 
this week; go in any order you want, 
but do NOT partition.

3 Rounds for Time:
(Donna's Counting)
100 Heel touches 
100 Bicycles (don't straighten the leg)
50 StarFish Crunch

2018-02-18

Open Gym

Register for the CrossFit
Games OPEN right here!

games.crossfit.com

2018-02-17

Happy Valentines "Partner" WOD

400 M run partner carry. (To and
from fire hydrant, both partners
must attempt to carry each other). 

50 Partner burpees 
(One partner planks while
other burpees over them)

40 Partner wall balls (Throw
to partner)

30 pull ups 
(One partner must hang while
other works)

20 medicine ball sit ups (Sit up,
throw medball to partner)

100 M Synchronized lunges
(Band legs together for
“3-legged lunges”?) 

EAT PANCAKES !!!!!!

2018-02-16

CF Games 14.5 & 16.5...
could be 18.5?????

For Time:
21 Thrusters 95/65
21 Bar Facing Burpees
18 Thrusters
18 Bar-Facing Burpees
15 Thrusters
15 Bar-Facing Burpees
12 Thrusters
12 Bar-Facing Burpees
9 Thrusters
9 Bar-Facing Burpees
6 Thrusters
6 Bar-Facing Burpees
3 Thrusters
3 Bar-Facing Burpees

2018-02-15

13 Min AMRAP
12 DB Hang Power Clean 55/35
24 DB Overhead Walking Lunge 55/35

Bench Press
5 x 5

 

2018-02-14

On your own...

10 Min EMOM
10 Calorie Assault Bike (or Row)
3 Squat Cleans

2018-02-13

For Time w/40 Min Cap
Varsity > Rx

For Time:
2 Rounds:
800 M Run (8 reps)
30 GHD Sit-ups

2 Rounds
800 M Run (8 reps)
30 Pull-ups

2 Rounds
800 M Run (8 reps)
30 Ring Dips

*There is a total of 76 reps   
  in each section. 

*See Wodify for scaling options

2018-02-12

The 2018 CrossFit Games
Open is now available for
registration right here!

http://www/games.crossfit.com

Back Squats
5 x 5

Jog 1 Mile (not for time)

Deadlifts
5 x 5

2018-02-11

Open Gym

2018-02-10

WOD
Rx Version
10 Pull-ups 
20 Burpee Broad Jump 4ft/3ft
30 Air Squats
40 V-Ups
50 FT HS Walk (100 ft Total,
50 ft down/50 ft back)
40 V-Ups
30 Air Squats
20 Burpee Broad Jump 4ft/3ft
10 Pull-ups

RX+ Version:  Bar Muscle-ups
in lieu of pull-ups

See WODIFY for details
on scaling.

2018-02-09

Kelly

5 RFT

400 M Run

30 Box Jumps 24/20

30 Wallballs 20/14

2018-02-07

Open Gym

On your own...

Nice steady stroll to help loosen
up !

Run to 13th (Hilligans)
Hang a left & go over 1 block
Come down State Street &
Return (left) on 4th Street

Take time to stretch; dedicate
10 Min of serious stretching
(1-2 min holds)

2018-02-06

For Time w/21 Min Cap
100 DU
50 Abmat Sit-ups
25 Medicine Ball Cleans 20/14

80 DU
40 Abmat Sit-ups
20 Medicine ball cleans

60 DU
30 Abmat Sit-ups
15 Medicine Ball Cleans

40 DU
20 Abmat Sit-ups
10 Medicine Ball Cleans

20 DU
10 Abmat Sit-ups
5 Medicine Ball Cleans

2018-02-05

Front Squats
5-5-5-5-5

WOD
15 Min AMRAP
15/12 Calorie Row
15 Shoulder 2 Overhead
30 KBS 1.5/1.0

2018-02-04

GYM CLOSED

HAPPY SUPERBOWL
WEEKEND!!!

Go Eagles!
Go Patriots!
It really doesn't matter....  

What matters is that we are a free
country because of our armed
forces.  And today, whether
you are watching a movie, playing
with the kids or enjoying the
Superbowl, thank someone
who is serving or has served! 

2018-02-03

Gym Closed due to

Our 8th Annual
CrossFitting 4 Cures event
taking place at WKU's Preston
Center from 8:00am - 3pm

Come by...you won't want to
miss this!  Very Inspiring!!!

2018-02-02

BULLETIN BOARD
Gym is Closed Saturday
& Sunday (1st Sunday of
the month)

WOD
5 Rounds, "Each" For Time
6 HSPU
12 Pull-ups
200 M Run

*Rest as needed in
 between rounds

CROSSFITTING 4 CURES
Taking place at 8:00 at WKU's
Preston Center

2018-02-01

Partner up !!!

TURNING 21
3-6-9 -12...and so forth until you
complete 21's, of:

Kettlebell Swings 1.5/1.0
Box Jumps 24/20
Wallballs 20/14

Partner 1 completes the 3's; then
partner 2 completes the 3's and so
on...(Only 1 person working at a
time), until you both...

             TURN 21

Either a Kill Cliff drink OR an Rx
Bar will be awarded  in each
class based upon who displays the
most intensity.

Your Coach is the Judge!

2018-01-31

C4C VOLUNTEER MEETING
Wednesday at 5:30 pm

ON YOUR OWN...

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, REST 10 seconds
Row for 40 seconds, REST 20 seconds
Row for 30 seconds, REST 30 seconds
Row for 20 seconds, REST 40 seconds
Row for 10 seconds, REST 50 seconds

Post total distance (Meters)

2018-01-30

WOD

3 Rounds for Time
w/40 Min Time Cap 
100 Lateral jumps over PVC
100 Abmat Sit-ups
100 Burpees
100 Air Squats

C4C *** C4C *** C4C
Be a volunteer
Be a vendor
Be a partcipant
You choose!

REMINDER:  Gym will be CLOSED
Saturday and Sunday!

2018-01-29

BULLETIN BOARD:
* You only have till Thursday to get
signed up and your qualifier done
for C4C!!!!! If you need help, 
please ask!!  

* C4C Volunteer meeting for
everyone this Wednesday, the 31st,
at 5:30p.  We will divide up into
groups to keep this minute less
than an hour. Please make every
effort to attend.  Whether you can
help out for 30 minutes, or 4 hours,
we will take it.  It takes a small army
to run C4C.  Thank you in advance.

WOD
3 Rounds for Time:
800 M Run
100 MB Twists 20/14

 

2018-01-28

OPEN GYM!!!!

Enjoy the beautiful day!

2018-01-27

1 week from today!!!! C4C  
It is going to be great.

WOD
21-15-9 for time of:

Varsity:
Overhead Squats 115/85
GHD Sit-ups

J.V:
Overhead Squats 35%
Weighted Sit-ups 

2018-01-26

WOD - "Odd Object Mania"

Complete the below movements
in any order you want for time:

50 MB sit-ups  20/14
50 KB swings 2.0/1.5
50 Slam Balls 50/35
50 Sand Bag Sqt Cleans 70/40
50 Fat Bar SDHP 135/95

*Before you begin each exercise, 
perform a 200 m carry with the
odd object.

2018-01-25

WOD
The First CF Open workout 11.1
10 Minute AMRAP of:
30 Double Unders
15 Power Snatchs 75/55

SWOD
10 Minutes to find a 3 rep max
Back Squats

2018-01-24

Open Gym

The C4C Deadline for registering
and submitting your score has been
extended to FEBRUARY 1 !!!

http://www.crossfitting4cures.com

2018-01-23

WOD
3 -  5 min rds for max reps
at each station:

From 0:00-2:00 = 400 m Run
then max double-unders
From 2:00-3:00 = Box Dips
From 3:00-4:00 =  DB Push
jerks 50/35
From 4:00-5:00 = DB OH Lunge
*Rest 3 min between rounds.

2018-01-22

C4C!!!!!! Get signed up.  Talk
to a Coach about volunteering.
It is a great day!!

WOD
8 Minute AMRAP of:
8 Burpee Box Jump Overs 30/24
8 Cleans  95/65 
8 Thrusters

CWOD
Tabata x 4 (20/10):
Bicycles / Hollow hold
Hip Ext / Hold
Wipers with bb / dead bug

2018-01-21

Open Gym

Get Registered today!!!

Http://www.crossfitoldschool.com

2018-01-20

NICOLE

20 Min AMRAP
400 M Run
Max Rep Pull-ups

2018-01-19

SWOD

Deadlift

3x5

For Time:
10 Descending of:
Deadlifts  (60% of your highest weight in the strength you just completed)
Pushups on the bar
KBS 2.0/1.5

2018-01-18

HAPPY SNOW DAYZ!!!!!
Back to normal hours today.

WOD
CF Games Open 14.4
14 Minute AMRAP of:
60 Cal Row
50 Toes-2-Bar
40 WB Shots 20/14
30 Cleans 135/95
20 Muscle-Ups

 

2018-01-17

Wednesday, January 17th
ANNOUNCEMENT for OPEN GYM

Morning:  No morning hours--CLOSED
Lunch:  Open regular hours 11:45-1pm
Afternoon:  4pm - 6pm

REMINDER...
Please get signed up for
CrossFitting 4 Cures and complete
the Online Qualifier no later than
Jan 29!!!

http://www.crossfitting4cures.com

2018-01-16

Weather/Gym Hours Update
CFOS will have the 3:15 and 4:15
ONLY this afternoon.  Sorry for
any inconvenience.

Classes - See schedule

WOD
20 Min AMRAP
20 Med-ball Cleans 20/14
60 Double Unders

2018-01-15

1 barbell; 1 weight

For Time
50 Hang Power Snatches 115/85
EMOM perform 20 Shoulder taps plank position. 

Rx+ = handstand position

Then immediately...

50 Shoulder 2 Overhead 115/85
EMOM perform 10 Shotguns

2018-01-14

Open gym

2018-01-13

9am and 10am ONLY

WOD
9 Min AMRAP
1 Rope Climb
5 Burpees
2 Rope Climb
10 Burpees
3 Rope Climb
15 Burpees
...etc

Hang Cleans
5 X 3

2018-01-12

UPDATE:  TODAY, JAN 12th
we will have the 3:15 & 4:15 
classes ONLY.  Should you get
to the gym after 4:15, you may
still workout;  DOORS CLOSE
AT 6PM Sharp!

PLEASE pay attention to our 
website, facebook, and be looking
for a mass text via wodify for 
any potential closing we may
have due to weather.

WOD
FOR TIME w/ 30 min cap:
100 HR Push-ups
100 Alt DB Snatch 50/35
80 DB Swings
80 DB Twists
60 Front Squats 135/85
60 Deadlifts    225/175
40 HSPU
40 Pull-ups
20 Hip Extensions
20 Triple Unders

2018-01-11

EWOD
800 M Run

SWOD
10 Minute EMOM of
1 Power Clean + 2 Split Jerks 
(5 @ 80%, 5 @ 85%)

CWOD
100 Sit-ups

******CHRISTMAS PARTY*****
Be there or be SQUARE

2018-01-10

Open Gym

Christmas Party - Get signed up
no later than today!!!!  If you have
never attended this, you will not
want to miss it!

CrossFitting 4 Cures!  Check it out!
http://www.crossfitting4cures.com
If you have trouble getting a team
together, please see Erin or Donna!

2018-01-09

BULLETIN BOARD!!!
1)  SIGN UP FOR THE CFOS
CHRISTMAS PARTY!!!!
2)  SIGN UP FOR
CrossFitting 4 Cures!!!!

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

WOD
CF Open 15.5
27-21-15-9 of:
Cal Row
Thrusters 95/65
 

2018-01-08

BULLETIN BOARD
CFOS Christmas Party this Sat!
If you have not signed up, please
do so before Wednesday night!!
Questions, ask any Coach.  It is
a blast!

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

WOD
20 Minute AMRAP of:
5 Toes-2-Bar
10 Goblet Lunges 1.5/1.0
15 Box Jumps 24/20

2018-01-07

Open Gym

Usually the gym is closed on
the 1st Sunday of the month;
however, because we have
been closed the last 2 Sundays
due to holidays, we will be open
today.

Open Gym
1:00 - 3:30pm

2018-01-06

CrossFitting 4 Cures
Feb 3 @ WKU:  Get Registered
& check out the events at:
crossfitting4cures.com

AM

7:00, 8:00, 9:00, 10:00

WOD
For Reps
Station 1:  7 Min to complete
40-30-20
Wallballs 20/14
GHD Sit-ups
          15 sec Transition
Station 2: 7 Min to complete            
40-30-20
Slamball OTS 50/35
H.R. Push-ups
           15 sec Transition
Station 3:  7 Min to complete             
40 Lunges in place
Shooting basketball remainder of
time For AMMSAP (As Many Made
Shots As Possible)
(Behind a designated line)

Total Reps of all stations is your score.

2018-01-05

This will be the permanent
Class Schedule.  After this week
please refer 
to WODIFY or
simply go to our

website and click on the 
SCHEDULE tab to see 
available class times.

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

For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters

Scaled:  12 Ring Rows +
12 Box Dips

2018-01-04

This will be the permanent
Class Schedule.  After this week
please refer 
to WODIFY or
simply go to our

website and click on the 
SCHEDULE tab to see 
available class times.

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


WOD
15 Min Amrap
20 Calorie Row
50' HS Walk
8 Squat Cleans 155/115

Got your TEAM for C4C?
Check it out.......

http://crossfitting4cures.com

2018-01-03

Extra Credit
8 Intervals of each
20 sec work/10 sec Rest
You may rotate through after
each 20 seconds:

L-Sits
Ring holds at the top
Hollow Rock
Ring holds at the bottom

2018-01-02

What are your goals for 2018?

Reminder:  This coming Friday
will be 1 hour classes, just like
Tuesday & Thursday.

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

WEIGHTLIFTING
4x8
DB Shoulder Press
Rest 90 sec after each set

WOD
4 Rounds for Time
15 Burpees
20 Sit-ups
25 Air Squats
30 Double Unders

 

2018-01-01

HAPPY NEW YEAR!!!!!

New Years Day
Gym Closed
Classes resume Tuesday,
January 2.

NEWBIE NIGHT
Also, January 2 - Newbie Night
Should you be interested in
trying out CrossFit Old school,
please visit:

http://crossfitoldschool.com/
getting-started

SET SOME GOALS FOR 2018!!!!!

2017-12-31

New Year's Eve
Gym Closed

Bulletin Board Announcements
We will be closed New Years Day

Beginning this week, all WOD Days
are now 1 hour classes.

2018 C4C
Get your team together & register!
http://crossfitting4cures.com

2017-12-30

Classes:
AM:  6:45, 7:45, 8:45
Open Gym
9:00-10:30a
**No 1:00 pm class

"Goodbye 2017; Hello 2018"
3 RFT
20 Alt DB Snatch 55/35
17 DB Goblet Squat (1 DB)
100 M Slamball Shuttle sprint 50/35
20 Slamball OTS 50/35
18 1-legged squats

Rx+
DB 70/55
Pistols

2017-12-29

Please see WODIFY

for details

2017-12-28

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

** If you have not signed up for
WODIFY and put the App on
your phone, please get with Erin
or Donna as soon as possibe. 

WOD (20 Min)
TABATA - 8 Intervals of each
Do 1 Interval and then rotate
to next exercise.

Barbell Thrusters 45/35
Hip Kisses left side
Hip Kisses Right side
Double Unders
Sit-ups



 

2017-12-27

Open Gym

Reminder
Beginning January 2, CFOS
will begin 1-hour classes on
ALL WOD Days.  Mon & Fri
are changing and will resemble
Tue, Thu, & Sat.

Wednesdays
For the afternoon, we will open
at 4:00, rather than 3:30pm.

 

2017-12-26

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

Reminder:  The week of Jan 2
we will move to all WOD days
as 1 hour classes.

By Meta White
For Time:
800 M Run
10 Wallballs 20/14
10 Sumo DLHP 95/65
600 M Run
20 Wallballs
20 sumo DLHP
400 M Run
30 Wallballs
30 Sumo DLHP
200 M Run
40 Wallballs
40 Sumo DLHP

2017-12-25

MERRY CHRISTMAS to
ALL of our CrossFit Old School
Members !!!

We love you beyond words

;