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.

2018-01-19

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

2017-12-24

Christmas Eve

CLOSED

2017-12-23

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

CFOS 12 DAYS of CHRISTMAS
1   Burpee in a Big Box (gym)
2   Goblet Squats 35/25#
3   Ring Dips
4   Clean & Jerks 95/65#
5   Kettlebell Swings 35/25#
6   Geese-a-Lunging (Lunges)
7   Swans-a-Snatching 95/65#
8   Maids-a-Pressing 95/65#
9   Ladies Squatting
10 Lords-a-jumping 24/20"
11 Pipers Pulling (Pull-ups)
12 Double Unders

2017-12-22

WODs on hour & half hour

For Time:
30-20-10 of

KB Swing 1/5/1.0
Box Jump 24/20
Sit-ups

Reminder:
* No 1:00 on Saturday
* Closed Sunday & Monday
* Classes resume on Tuesday

2017-12-21

Bulletin Board Announcment
We are excited to announce
January 2 we will be moving
to all 1 hour classes.  Our 
website will reflect the new
changes toward the end of
the year.

Small Change to Saturday
New Class Times are:
7a, 8a, 9a, 10a
(Eliminating the 1:00pm)

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

Strength

6 Min to find 1 rep Max Snatch 

HAPPY ANNIVERSARY MIKE AND TRISH
8 Rounds For Time
12 Power Snatches 75/55
21 Double Unders
20 Toes 2 Bar
09 Back Squats 75/55

2017-12-20

Open Gym

2017-12-19

Classes

AM: 5:05, 6:00, 7:00, 8:00

L: 12:00

PM:  3:15, 4:15, 5:15, 6:15

For Time:
21 Overhead Squats   95/65#
25 Pull-ups 
15 Overhead Squats 
20 Pull Ups 
9 Overhead Squats 
15 Pull-ups 
6 Overhead Squats 
10 Pull-ups 

2017-12-18

WOD in the hour/half hour

WOD

For Time:
400m Run
3 rounds of DT   155/105#
400m Run
2 rounds of DT
400m Run
1 round of DT
400m Run

2017-12-17

Open gym

Remember to be patient and

Tell someone ....

MERRY CHRISTMAS

2017-12-16

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

OPEN GYM
8:30a-10:30

WOD 
8 Minute AMRAP:
3 Thrusters  95/65#
3 Toes 2 Bar
6 Thrusters
6 Toes 2 Bar 
9 Thrusters 
9 Toes 2 Bar

Continue to add 3 reps reps until
8 minutes is complete.

12 Days of Christmas
On the first day of Christmas my
true love gave to me.....

A burpee in a "Big Box"
2 Goblet Squats
3 Ring Dips
4 Cleand & Jerks

2017-12-15

WODs on hour / half hour

12 Days of Christmas
On the first day of Christmas my
true love gave to me.....

A burpee in a "Big Box"
2 Goblet Squats
3 Ring Dips


CrossFit Total
Back Squat 
Shoulder Press
Deadlift

*In this order, find a 1 rep
 max in each of the above
 movements.

Saturday at 7am - Endurance
Program kicks off.  There is 
still time to sign up!

http://crossfitoldschool.com/
programs/crossfit-endurance

2017-12-14

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

12 Days of Christmas
On the first day of Christmas my
true love gave to me.....

A Burpee in a "Big Box"
2 Goblet Squats

For Time:
400m Run
100 Double Unders
90 Air Squats
80 Medicine Ball Twists
70 Lunges
60 KB Swings   
50 Shoulder 2 Overhead
40 Hang Clean
30/20 Calorie Row
20 Hip Extensions
10 Ring or Bar Muscle Ups

*30 Minute Time Cap

ENDURANCE PROGRAM
begins 7 AM Saturday!  Get 
registered here!

http://crossfitoldschool.com/
programs/crossfit-endurance

2017-12-13

OPEN GYM / REST DAY

12 Days of Christmas
On the first day of Christmas my
true love gave to me.....

A burpee in a "Big Box"

Finish your Christmas Shopping,
Say Merry Christmas to someone
you don't know.

Register for the CFOS
Endurance Program here

http://www.crossfitoldschool.com/
programs/crossfit-endurance

2017-12-12

CrossFit Endurance Program
4 Month Training Program begins
this coming Saturday.  Get Registered
here.

http://www.crossfitoldschool.com/
programs/crossfit-endurance

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

SWOD
Sumo Deadlift High Pulls
5 x 3

WOD
8 Minute AMRAP:
Burpee Box Jump Overs   24/20"

On the minute: 7 Deadlifts    225/155 lbs.

2017-12-11

WOD on the hour/half hour

WOD
"Randy"
For Time:
75 Power Snatches 75/55

2017-12-10

Get registered for the 2017-2018
CFOS Endurance Program

http://crossfitoldschool.com/
programs/crossfit-endurance

The 2018 CrossFitting 4 Cures
is set for February 3rd !!!!!!!!!!!
Get registered; participation will
be capped.

http://www.crossfitting4cures.com

OPEN GYM TODAY!

2017-12-09

Classes
AM:  6:45, 7:45, 8:45
PM:  1:00 

Team of 2 complete the following:

1000m Row
75 Burpees
75 Partner Sit-ups with Wallball
75 Wallballs   20/14#
1000m Row

The Row, Burpees, and Wallballs
will have 1 athlete working. Teams
can break up the rep scheme as they choose.

Sit-ups require both athletes to
face each other while passing
the wallball after each rep.

M/M teams will use 20# WB; 
F/F teams will use 14# WB,
and M/F teams will use 16# W

2017-12-08

WODs on the hour & half hour

See WODIFY for the WOD
called...

"The 3 Storms"

2017-12-07

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

WOD
11 Minute AMRAP of:
5 Toes To Bar
10 Air Squats
30 Double Unders
10 Air Squats
5 Toes To Bar

2017-12-06

OPEN GYM / REST DAY!!!!!

Be sure to Sign up for the
CF Old School Christmas Party!!

2017-12-05

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

WOD
Barbell Rows 3 x 3
Front Squats 5 x 3
****Surprise****

 

2017-12-04

WODs every hour and
half hour

WOD
21 Deadlifts 225/155
21 Pull Ups
3 Rope Climbs
15 Deadlifts
15 Pull Ups
2 Rope Climbs
9 Deadlifts
9 Pull Ups
1 Rope Climb

NEWBIE Night:  To sign up,
visit crossfitoldschool.com

2017-12-03

First Sunday of the Month....

CFOS CLOSED!

Enjoy the day. Put up your

Christmas Tree!!

 

2017-12-02

JUST A HEADS UP, THE 
CHRISTMAS PARADE IS TODAY.
We will not be able to park on
College from 7:30-11a.

CLASSES!!!!!!
6:45, 7:45, 8:45, 1:00p
OPEN GYM
9:00-10:30

WOD
For Time:
0:00 to 12:00  ( 111 reps )

  50 Wall Balls    14/20
  30 Push Ups
  26 Alt. 1 Legged Squats
   15 OHS  135/95

12:00 to 22:00   ( 60 reps )

   20 Hang Power Clean 135/95
   20 WB Situps
   20 Burpees

22:00 to 24:00    (150 reps )

   100 double Unders (200 S)
      50 Dead Lifts  135/95

2017-12-01

WODs every on the hour 
& half hour

14 Min. AMRAP
20 Alt. 1 arm DB Snatch  55/35
10 Goblet Squat w/DB
100 m Row

2017-11-30

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

21-15-9
Snatches  95/75
Thrusters 95/75

Rx+ 135/95 with a 7 Min Cap

2017-11-29

Open Gym

Last Newbie Night of 2017
Dec 4th:  Please sign up via
http://www.crossfitoldschool.com
CLICK>Getting Started

2018 C4C (8th Annual)
Registration is LIVE.  
You can
access it at:

http://wwwcrossfitting4cures.com

2017-11-27

WODs take off on the hour
and half hour.

We figured that lying down might
be best for us since the T'Giving
food is still digesting...hence,
BENCH PRESS

Part 1:  
Bench Press
3-2-1-1-1-2-3
Shooting for a 1 rep max

Part 2:
Snatchin' Skills

4 Sets:
  2  Wide ( Snatch ) Grip  DL +
  2  Snatch Pulls +
  2  Power Snatches 

6 movements equal 1 set...  don't put the bar down
Use AHAP for the weight, but as heavy as form allows.

 
  

2017-11-26

Open Gym

Enjoy your friends &
family!

2017-11-25

CLASSES
AM:  6:45 & 8:45 ONLY

* If you signed up for one of these,
   we will see you in the AM. ENJOY
   the rest of your Thansgiving!
*  No Open Gym
*  No kids classes
*  No 1:00 pm

WOD  (Rx Version)
For Time:
4 Rounds
30 Double Unders
5 Bar Muscle Ups
5 Wall Climbs
10 One Legged Squats

Rx+
Ring Muscle-ups
50' HS Walk
Pistol

2017-11-24

Classes
AM:  6:00, 7:00, 8:00
L:  12:00

(Note:  we are keeping the
6am because the Hope House
guys will be in that class!)


*If you signed up for the above
classes, we whall see your
wonderful faces tomorrow!

All other times will be cancelled.

See WODIFY for the workout!

2017-11-23

HAPPY THANKSGIVING
TO ALL OUR MEMBERS &
THEIR FAMILIES & LOVED ONES

Doors Open:  8:00 AM
Doors Close:  11:00 AM

**There will be a running
clock; do the warm-up on
your own and START the
WOD on your own. 

See Wodify for WOD

2017-11-22

OPEN GYM

THANKSGIVING DAY
Doors Open:  8:00am
Doors Close:  11:00am

FRIDAY & SATURDAY Hours
Note:  Sign up for Friday and

Saturday classes via WODIFY
Deadline to sign-up for classes
is Thursday 7pm

NOTE:  If we do not reach a 
minimum of 8, we will NOT 
offer that class (for Fri & Sat)

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