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.

2018-07-16

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

2018-06-22

SWOD
12 Minutes to find a 1 rep Max
Squat Clean
Then:
5 x 2 Clean & Jerk

WOD
5 Minute AMRAP of:
10 V-Ups
20 Sit-ups
30 Russian Twists

2018-06-21

WOD
For Time:
Move a total of 1000 pounds from
garage door to garage door.
Between trips you must complete
the movement/reps that correspond
to the weight of the object you just
finished carrying. 

0-25# 20 Air Squats 
26-50# 20 Situps 
51-75# 15 Air Squats 
76-100# 15 Situps 
101-125# 10 Air Squats 
125+ 10 Situps 

*You may move another person
ONE TIME but they must weigh
as much as you do or more*

2018-06-20

OPEN GYM!!!!!!

BULLETIN BOARD
All BG Gauntlet work will be done
off site or short periods at the park.
If you are able to help, please 
call/text Erin or Donna!! 
THANK YOU!!

2018-06-19

WOD
10 1-Minute Rounds of: 
8 burpees over the bar 
Max Reps power snatches 115/85
*there is no rest between rds


 

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!!!!

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