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.

2018-08-21

WOD
6 Rounds:
1 Min Calorie Row
1 Min Burpees
1 Min Double Unders
REST 1 Min

Bulletin Board
Hey Old Schoolers!!  August's
Monthly clinic is tomorrow night,
Wed the 22nd, at 5:00pm.  Coach
Lauren will be helping athletes
acheive a better handstand through
progressions, drills, and talk on
proper technique!! It is one hour
long and will be well worth it!!!

2018-08-20

Deadlifts
3X5

Deadbugs
Coach-led

400 M Run
3X (Record your fastest))
 

2018-08-19

Barbells and Burgers

2018-08-18

BARBELLS & BURGERS
PREP WOD

For Time:
10 Cal Rower
20 WBS 20/14
30 KBS 1.5/1.0
40 Alt DB Snatch 50/35
50 Double Unders (200 SU)
40 Alt DB Snatch 50/35
30 KBS 1.5/1.0
20 WBS 20/14
10 Cal Rower

2018-08-17

WOD 1
21-15-9 for time of:
Shoulder 2 Overhead 115/75
Sumo Deadlift High Pull 115/75
Box Jumps 24/20

*REST 3 Minutes before
starting the second WOD

WOD 2
12-9-6 for time of:
Shoulder 2 Overhead 135/95
Sumo Deadlift High Pull 135/95
Box Jumps 30/24

2018-08-16

WOD
50 reps of the DB Complex for time
(Row, Power Clean, Lunge, S2OH)
*On the minute stop and
perform 5 Burpees

2018-08-15

OPEN GYM / REST DAY

2018-08-14

WOD
"GRIFF"

For Time:
800 M Run
400 M Run - Backwards
800 M Run
400 M Run - Backwards

WOD 2
100 MB GHD for time

2018-08-13

Bulletin Board!
Be sure to sign up for Barbells &
Burgers..this Sunday, th 19th.

WOD
"Tabata Something Else"
8 intervals of 20 sec work and 
10 sec rest at each exercise.
Pull-ups
Push-ups
Sit-ups
Squats

SWOD
Back Squats  5 x 3

2018-08-12

OPEN GYM / REST DAY

GO FOR A BIKE RIDE, 
KAYAK DOWN THE RIVER,
PACK A LUNCH AND GO FOR
A HIKE.  THE OUTDOORS ARE
AMAZING...ENJOY THEM.

2018-08-11

"SAMAN" Hero WOD
8 Rounds for Time
13 Deadlifts (185lb/125lb)
17 Wall Balls (20lb/14lb)
400m run

*The Saman Hero WOD will
include running 3.2 kilometers;
the distance the boys and their
coaches were into the cave.
Each round will include 13 deadlifts,
representing the 13 people that
Saman gave his life to rescue, and
17 wall ball repetitions, representing
their 17 days underground.

2018-08-10

WOD
20 Minute EMOM of:
Even = S2OH Complex 
(1 press, 2 push press, 3 split jerks)
Odd = 35 double Under +
15 shotguns 
*90% of your strict press

2018-08-09

CF GAMES EVENT 9  "CHAOS"
60 Battle Ropes
25 Burpees to target 6"
40 Single Arm OHS 50/35
40 Single Leg Squats
25 Box Jump Overs 42/36
50' Sled Pull 400/300

2018-08-08

OPEN GYM!!!!!!

2018-08-07

WOD
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (1 1/2 x body weight)
Bench Press (body weight)
Clean (3/4 body weight)

2018-08-06

WOD
"Filthy Fifty"
Complete 50 Reps of each for time:
Box Jumps 24/20
Jumping Pull-ups
KB Swings 1.0/25
Walking Lunge
Knees-2-Elbow
Push Press 45/35
Back Extensions
Wall Ball Shots 20/14
Burpees
Double Unders

2018-08-05

CFOS CLOSED

First Sunday of the Month

2018-08-04

WOD
"THE BATTLEGROUND"
2018 CF Games Event 5

Bring your body armour (weighted
vest), a buddy and join Old School
as we attack the battleground
together.  The coaches of Old 
School have created a version of 
of this games event sure to be
worth an hour out of your Saturday
morning.  Including rescue Randy's
and an obstacle course!!

Of course you can always decide 
to partake in the Marathon Row
starting at 7:15am!!!!

2018-08-03

CF GAMES EVENT 6
"FIBONACCI"

For time:
5-8-13 reps of:
Parallette handstand push-ups
Double kettlebell deadlifts
Then, lunge 89 ft. with 2 KB OH

EXTRA CORE WOD
For Time:
100 Sit-ups
300 Flutter Kicks
100 Sit-ups

2018-08-02

CF GAMES!!!

EVENT 2
30 Muscle Ups for time

EVENT 3
CF Total - Find your 1 rep max of:
Back Squat
Shoulder Press
Deadlift
 

2018-08-01

OPEN GYM!!!!!!!!

OR............

"LET THE GAMES BEGIN"
The 2018 CF Games is underway
in Madison.  Cheer on your favorite
and maybe watch a "no name"
become legendary!!

EVENT 1 - "CRIT"
For time w/ a 30 min CAP of:
10-lap bike race (1,200-m course)
OLD SCHOOL version:
Head to Wheeldon Peete Park
4 Laps on either:
Paved path w/ a Road bike
Dirt path w/ a Mountain bike
*Post times on Wodify
 

2018-07-31

Compliments of Wes W.
SWOD

Descending Front Squats
10-8-6-4-2-1

WOD
7 Min AMRAP of:
3 Pull-ups
2 C2B Pull-ups
1 Bar Muscle Up
10 Sit-ups

2018-07-30

Bulletin Board:
Don't forget to get signed up for
Barbells & Burgers

WOD
Compliments of Will B
12-9-6 for time of:
Wall Walks
Push Press 115/75
Push-ups

SWOD
3 Rounds each for max reps of:
Ring Dips

2018-07-29

Open Gym
Work on a weakness.....
Go Play a new sport......
Enjoy the day!!!!

YOGA
3:30-4:30

2018-07-28

WOD
TABATA for max reps at
each exercise:
DB Shoulder Press 50/35
DB Jumping lunges
DB Sit-ups
DB Walking lunges
DB Push presses

* There is no rest between stations.
* You will perform 8 intervals of
each exercise before moving on.  
* The 5 rounds is just for your
ability to score each exercise by
individually.  

CF KIDS 8:30-9:30am

2018-07-27

WOD
WOD #1
7 - 2 Minute Rounds (14 Min)
* No Rest in Between rounds
20/15 Calorie Row
Max Rep Double Unders

Once the 7 rounds are complete,
5 Min REST;
move on to WOD #2 or vice versa.

WOD #2
7 - 2 Minute Rounds (14 Min)
* No rest in between rounds
35 KBS 1.5/1.0
Max Rep Barbell Thruster 45/35

2018-07-26

"GUNNY"
For Time:
1 Mile Weighted Vest Run 50/30
50 Push-Ups
50 Sit-ups
1 Mile Weighted Vest Run
50 Push-ups
50 Sit-ups
1 Mile Weighted Vest Run

2018-07-25

Open Gym

2018-07-24

For Time:
21 - 15 - 9 of:
Clean & Jerk 96/65
Hip Extensions 45/25 plate
Box Dips 45/25 plate
(feet elevated for Rx)
** 400 Meter Run after each
    round.
   

2018-07-23

SWOD
Front Squats
5 X 3

WOD
2 Rounds for time:
25 Front Squats 155/115
25 Toe 2 Bars

2018-07-22

Open Gym

2018-07-21

ISABEL

For Time:
30 Snatches 135/95

2018-07-20

3 Rounds for Time:
50 Heal Touches (Erin's Counting)
10 Hang Cleans 135/95
40 Heal touches
20 Deadlifts 135/95
30 Heal Touches
30 Shoulder taps (push-up
      position) (Erin’s counting)
20 Heal Touches
40 Hip Kisses (20 each side) 
10 Heal Touches
50 Lateral jumps over the bar

2018-07-19

16 Min AMRAP

15/12 Calorie Row
15 Med Ball Cleans 20/14
250 M Medball Carry 20/14

2018-07-18

Open Gym

2018-07-17

4 RFT
200 M Run
9 S2OH 115/75
9 Burpees

Bench Press
7X3

2018-07-16

For Time w/30 Min CAP
100 Double Unders
90 Air Squats
80 Walking lunges
70 Box Jumps 24/20
60 Slam Ball OTS 50/35
50 Wallballs 20/14
40 GHD Sit-ups
30 Alternating Pistols
20 Toes to Bar
10 Thrusters 115/75

2018-07-15

OPEN GYM / REST DAY

2018-07-14

WOD
For Time:
21 Deadlifts 255/175
800 M Run
15 Deadlifts 
600 M Run (Cemetery)
9 Deadlifts
400 M Run

Rx+ = 305/210 (65%)

2018-07-13

WOD
18 Minutes to find:
1 Rep Max Thruster
1 Rep Max Weighted Pull-up
*Rotate between the 2 exercises
during the 15 minutes.

2018-07-12

WOD
For Time:
21 Cal Row
3 Rope Climbs
15 Cal Row
3 Rope Climbs
9 Cal Row
3 Rope Climbs

SWOD
5 x 3 Hang Snatch

2018-07-11

OPEN GYM!!!!!!

2018-07-10

WOD
18 Minute AMRAP of:
300 M Row
50 V-ups
200 M Run
40 Alt 1 Legged Squats
100 Double Unders
30 Pass Thrus on Paralletes

2018-07-09

WOD
2 Rounds w/ 2 min 15 sec rest
between of:
(45 sec work/15 sec rest)
Air Squats
HR Push-ups
Box Jumps 24/20
Pull-ups
Burpees
Wall Balls 20/14
Sit-ups
Double Unders

Bulletin Board
If you submitted a workout, you
need to get with Erin ASAP.  Also,
if you did not turn in the index
card you were given, you need to
turn that back in please.

2018-07-08

OPEN GYM

2018-07-07

7th Annual BG Gauntlet Mu Run
Philmore Park
7:30 is the first heat.

See you there!

GYM CLOSED

2018-07-06

*You may still register onsite at
  the Gauntlet - Philmore Park
  Price $75

Perform the following
FOR COMPLETION, any order

300 Russian Twists 
using "40/20 Slam ball"
(Erin's Counting)

5 X 5 Deadlifts

1 Mile Run (not for time)

2018-07-05

LAST DAY TO REGISTER for
BG GAUNTLET MUD RUN!

bggauntlet.com

WOD for today...compliments 
of Eve...

Max weight SLED PUSH
5 X 1
*Add in sled weight of 100 lbs

Dumbbell DT
4 RFT  70/50lb
12 Deadlift
9 Hang Power Clean
6 Push Jerk

*One set of DB's

2018-07-04

HAPPY 4 th of JULY !!!

Morning - 5:30a-8:00a

(As usual, doors will CLOSE at 8am)

Lunch - 11:45-1:00p

(As usual, doors will CLOSE at 1:00pm)

***No Afternoon Hours

 

2018-07-03

Compliments of Austin...

20 Min AMRAP
Buy-In to the WOD (running only once)
800 M Run, then...
9 Cleans 96/65
12 Pull-ups
15 Box Jumps 24/20
12 Push-ups
9 Front Squats 96/65

*Use same weight for both FS and Cleans.

2018-07-02

5 RFT
600 M Run (Cemetery)
30 KBS 1.5/1.0
10 GHD Sit-ups

JV
400 M Run
30 KBS (Scale weight)
20 Abmat Sit-ups

FROSH
400 M Run
20 KBS (Scale weight)
10 Abmat Sit-ups

2018-07-01

First Sunday of the Month

GYM CLOSED

2018-06-30

WOD

For Time:
9 Burpees 
42 Abmat situps
21 Deadlift  275/165
15 Burpees 
30 Abmat situps
15 Deadlift  
21 Burpees 
18 Abmat situps 
9 Deadlift  

CF KIDS

8:30-9:30!!!!!!!!

2018-06-29

SWOD
12 Minutes to Find 1 RM Snatch

WOD
8 Min EMOM
3 Snatches + 1 OHS at 70%

Much Much more...
Review WODIFY for details!

2018-06-28

This is a BENCHMARK
workout.  If you have never
done FGB, get in the gym
and DO IT !!!

Fight Gone Bad
3 RFT
1 Min Wallballs
1 Min Sumo DLHP
1 Min Box Jumps
1 Min Push Press
1 Min Rowing
Rest 1 Min

2018-06-27

GAUNTLET

9am-??? Please

give us a helping hand 

If you can!!!!  Text Erin if

you need to 270.314.1039

OPEN GYM

2018-06-26

BULLETIN BOARD
We will be working out at Phil Moore
Park today from 9:00a-2:00.  We 
need as much help as possible.
Questions, get with Erin.  Thank you

WOD
3 Rounds – Each Scored Individually
12 Calorie Row 
24 Wall Balls  14/20 
48 Double Unders 
250m Run 
Rest 1 Minute 

2018-06-25

BULLETIN BOARD:
BG GAUNTLET WORK HOURS!!!
We will be working at Old School from
7:00-9:30 and then at the Park from
10-2:30!  Again, please, we need any
and all help possible!!!!  Thank you so
much and thank you to all those who
helped out Saturday!!

WOD
12 Min AMRAP
10 HSPU
15 Box Jumps 24/20
20 K2E

2018-06-24

OPEN GYM!!!!!

SQUAT CLINIC!!!!!!
12:00-1:00
Don't miss the chance to get
some great focus and better
understanding on what you need
to do to make your squat better.

2018-06-23

CrossFit KIds!!!! 8:30a-9:30

BG Gauntlet Work at Old School
7:00a-11:00a

WOD
"Fran"
21-15-9 for time of:
Thrusters 95/65
Pull-ups

SWOD
Deadlifts 4 x 1 90%

Accesory Work
3x10 Back Extensions 
3x10 Hip Kisses - 5 on each side 
3x10 KB Single Leg DL 1.5pd/1pd

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