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.

2018-04-25

OPEN GYM!!!!!

Go to WODIFY to see an extra 
workout we posted for those
interested!!!

2018-04-24

WOD
"The Chief"
5 Rounds w/ 1Min rest between:
3 Minute AMRAP of:
3 Power Cleans 135/95
6 Push-ups
9 Air Squats
 

2018-04-23

WOD
21-18-15-12-9 of:
Kettlebell Turkish Getups 2/1.5
Chest 2 Bar Pull ups WITH 
(LIGHT!!)  DB held with feet
Ring Muscle Ups

* During pullups, if you drop the
DB or towel while working, start
count over!  Work for tight position
during kip! 

2018-04-22

OPEN GYM!!!!!!

2018-04-21

For Time:

BOWEN
3 RFT
800 M Run
7 Deadlifts 275/205
10 Burpee Pull-ups
14 Single arm KB Thruster 53/35
20 Box Jumps 24/20
 

2018-04-20

SWOD
15 Minutes to Establish 1 rep max
Clean & Jerk

Then....

WOD
20 Clean & Jerks at 65%
Rest*
15 Clean & Jerks at 75%
Rest*
10 Clean & Jerks at 85%

*Rest time is equal to your
work time.

2018-04-19

For Time:
400 M Run
30 Med Ball Cleans 20/14
20 OHS 115/85
30 Sit-ups
20 Front Squats
30 Double Unders
20 SDHP
30 Air Squats
400 M Run

Max Reps in 2 Min
DB Seated Press (AHAP)

Rx+ HSPU

2018-04-18

Open Gym

On your own...

For Time
3000 M Row

Be sure to enter into WODIFY!

2018-04-17

BULLETIN BOARD:
BG Gauntlet Meeting Tonight
@ 5:30p at Old School.
Anyone available to help with
this years event, please make
every effort to attend.  If you 
can't make it, but can help,
please get with Erin.
THANK YOU!!!!!

WOD
For Time:
Annie's Twisted Sister
50-40-30-20-10 of:
Double Unders
Med Ball Twists 20/14
(Erin's Counting)

2:1 if doing singles

2018-04-16

"The Seven"

7 Rounds for Time:
7 HSPU
7 Thrusters135/95
7 K2E
7 Deadlifts 245/175
7 Burpees
7 KBS 2.0/1.5
7 Pull-ups

2018-04-15

Open Gym

2018-04-14

Bulletin Board
Yamacraw & endurance athletes:
at your convenience, please run a
1 mile Time Trial & a 400m Time Trial.  
Try to get these in by next Saturday.  
Post your times & compare to the
beginning of the program.  It has been
entered as today's endurance WOD,
so you can score it whenever you
complete them.  Please be sure to
post your observations in the
comments section.  Thanks!!

WOD
For Time (w/ a 20 min cap)
20 Box Jump Overs 30/24
20 Back Squats 135/95
20 Weighted sit-ups 45/25
15 Box Jump Overs 
15 Back Squats 155/105 
15 Weighted sit-ups 
10 Box Jump Overs 
10 Back Squats 175/125 
10 Weighted sit-ups 

2018-04-13

WOD
3 Rounds for Time of:
15 Squat Cleans 95/65 #
15 Pull-Ups
Sprint 100m

SWOD
Clean Pulls 5 x 5
*110%

2018-04-12

Death by:  PUSH-UPS
with a 45#/25# plate
on your back.

1st  Min:  1 push-up
2nd Min: 3 push-up
3rd Min:  5 push-up
4th Min:  7 push-up

and so on....

Shoulder Press
5 X 2
(90% of 1 rep Max)

 

2018-04-11

REST DAY / OPEN GYM

Hey everyone, 
This is coach Steven here with an
opportunity to learn/work on your
butterfly pull-ups. I will be hosting
a clinic April 29th, 2018 (Sunday)
at our box for anyone that is
interested in learning more about
the butterfly or pointers towards a
more efficient pull up. This is open
to everyone as long as they have
open ears and a willingness to learn.
You are roughly looking around an
hour or so depending on the size of
the class. There’s no prior registration
needed so just arrive @ 1:00pm with
a positive attitude. Looking forward
to working with you guys. 
Thanks, 
Coach Steven 

2018-04-10

Each Round, for time
ROWING
250 m
Rest 1 Minute
500
Rest 2 Minute

Thrusters
5 x 3

 

2018-04-09

12 Min AMRAP
100 ft Side Shuffle
30 Abmat Sit-ups
20 Alternating Pistols
10 Push Press 115/85

2018-04-08

OPEN GYM / REST DAY!!!!!

 

2018-04-07

Endurance WOD
5 x 400 M Run

SWOD
Bench Press
5 x 5

GOOD LUCK TO ALL OUR 
RUNNERS THIS WEEKEND!!

2018-04-06

SWOD
Sumo Deadlifts (no high pull)
3 x 3, 3 x 2, 3 x 1

CHALLENGE:
3 x Fish Game on rower
*Be sure a Coach validates 
your score.  Winners get $20
CFOS cash. (Top male &
female)

2018-04-05

WOD
8 min AMRAP of:
20 DB Snatch 55/35
20 SA DB Push Press
50 D.U.

WASHBOARD EXTRA CREDIT
50 Sit-ups
25 GHD
50 Superman Rocks
25 Hip Extensions
50 Sit-ups
25 GHD

2018-04-04

OPEN GYM / REST DAY

2018-04-03

WOD
With a Partner for Time:
100 Cal Row
100 Sand Bag Front Squat 80/40
100 Push-up
100 Partner Twist 20/10

2018-04-02

WOD
For Time:
21-15-9 of
Deadlift 225/155
Toes-2-Bar

SWOD
Shoulder 2 Overhead
3 sets of:
1 Strict Press
2 Push Press
3 Split Jerk

2018-04-01

CLOSED 

HAPPY EASTER

 

2018-03-31

6 Min AMRAP
10 Hang Cleans 115/75
100 Shuttle Sprint

2018-03-30

25 Min AMRAP:

25 Pull-ups
50 Glute-Ham raises
75 Air Squats

2018-03-29

SWOD
5 x 3 of:
Power Snatch
Strict Pull-ups

CORE
In Between sets Complete
one of the following:

30 Straight leg Sit-up
1:00 Plank
30 Hip Kiss Each side
25 Russian Twist (Erins's Count)
30 Starfish Crunch
(Hint: You should do each
of these twice!)

2018-03-28

"The Foundation of the WOD"
Tonight, Wednesday the 28th
5:30-6:30p
March Clinic with Erin
Everyone needs this!!!!!!

2018-03-27

Bulletin Board
Wednesday the 28th 5:30-6:30p
"The Foundation of the WOD"
March Clinic with Erin
Everyone needs this!!!!!!

WOD
20 minute AMRAP of:
200m Run
10 Burpees
20 BSQ 135/95
30 KBS 53/35

2018-03-26

WOD
For Time:
21-15-9 
HSPU
30-20-10
G.H.D. Sit-up
Russian Twist (20/14)

Bulletin Board
Wednesday the 28th 5:30-6:30p
"The Foundation of the WOD"
March Clinic with Erin
Everyone needs this!!!!!!

2018-03-25

Open Gym

2018-03-24

No CF Kids

For Time w/16 Min Cap
500 M Row
400 M Run
300 Double Unders
200 KBS 1.0p/20#
100 Sit-ups

 

2018-03-23

CF Games 18.5
7 Min AMRAP of:
3-6-9-12-15, and so on

Thrusters 100/65
Chest 2 Bar Pull-ups

2018-03-22

WOD:

4 Rounds for Time:
15 Burpees
15 Air Squats
15 Hip Extensions
400 M Run

*18.5 Announcement tonight!!!
Please join us tonight for the
last open workout of 2018
at 7:00 pm.

2018-03-21

OPEN GYM / MOBILITY

*No CF Kids until April 14!
 

2018-03-20

25 Min AMRAP
150 Double Unders
50 Push-ups
10 Power Cleans 185/125

 

2018-03-19

18.4 TIMES
5:45a, 7:00a, 12 noon, 5:45p

WOD
Back Squats  5 X 5

You will complete ALL of the
following.  Choose one
(any order) to complete after
each set of back squats.

150 MB Twists
3 X :30 plank hold/elbows
600 M Run (cemetery)
50 Abmat Sit-ups
3 Min on Rower

2018-03-18

Open Gym

2018-03-17

16 Min AMRAP

200 M Run
20 Medball Cleans 20/14
20 Medball Sit-ups

2018-03-16

CF Games 18.4
For Time w/9 Min Cap

DIANE
21-15-9 of
Dealifts 225/155
HSPU

Then...

21-15-9 of
Deadlifts 315/205
HS Walk 50 feet

2018-03-15

WOD
3 Rounds For Time of:

800 Meter Run
15 T2B
10 Deadlifts 225/155

Washboard Challenge
Tabata for Completion:
8 Intervals of each
V-ups w/ MB between ankles
R. Side Plank Hold (On Elbow)
Bicycles
L. Side Plank Hold (On Elbow)

Scaling down the V-ups
*Lighter ball
*rather than V-ups, lying on
your back, grab hold of medball
rack and still with ball between
ankles, lift up legs until legs are
perpendicular to the floor

2018-03-14

Open Gym/Rest Day

Do some MOBILITY to
get ready for 18.4 !!!

 

2018-03-13

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1.0/20#
50 Walking Lunges
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

2018-03-12

For Time w/11 Min Cap
750 M Row
150 Thrusters 45/35
20 Pull-ups
 
8 Min Ascending EMOM:
1 Deadlift
1 Cleans
1 S2OH
 
...the second min...

2 Deadlifts
2 Cleans
2 S2OH
...and so on
 

2018-03-11

Don't forget we went
1 hour ahead last night!
CHANGE YOUR CLOCKS

Open Gym
1 - 3:30 pm

Time to repeat 18.3 Monday
5:45 am
7:00 am
12:00 pm
5:45 pm

2018-03-10

WOD
4 Rounds For Time of:
400 M Run w/ Odd Object
20 Reps at Each Corner of the
following movements:
*Sandbag = Clean
*Box = Box Jumps
*KB = Goblet Squats
*MB = S2OH

2018-03-09

CF Games 18.3

2 Rounds for Time with a
14 min Cap of:

100 Double Unders
20 Overhead Squats 115/80
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 Dumbbell Snatches 50/35
100 Double Unders
12 Bar Muscle-ups

 

2018-03-08

5 Rounds for Time:
10 Burpee to plate 45/25
20 OH Walking Lunge 45/25    
      w/plate
30 Kettlebell Swings 1.5/1.0

2018-03-07

Open Gym

*No Teens tonight

2018-03-06

7 Rounds for Time 
w/19 Min Cap
6 Hang Squat Clean &
   Jerk 165/110
400 M Run

JV or Frosh
6 Hang Squat Clean & Jerk
    (Scale weight as needed)
200 M Run

PENALTY
The 6 Hang Clean & Jerks must be
unbroken.  If you break, you're next run
is 800 Meters rather than 400 Meters.

2018-03-05

The times offered for doing 18.2
are 5:45am, 7:00am, 12:00, 5:45pm
If you took the online judges course
try to be here to help judge when
you can!  Its much appreciated.
 
12 Min AMRAP
30 Double Unders
30 Wallballs 20/14
 
9 Min AMRAP
Row for Distance (Meters)

Washboard Challenge
Posted via Facebook &
on WODIFY.  We have 4
days of the challenge this
week.

2018-03-04

Gym Closed

2018-03-03

Reminder

Gym is closed on Sunday!

HELEN

3 RFT

400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

2018-03-02

Crossfit Games Open 18.2 

With a 12-minute time cap,
1-2-3-4-5-6-7-8-9-10
dumbbell squats (50/35)
bar-facing burpees
 

If you finish under the time cap,
use the remaining time to complete
18.2A - 1 RM clean
 

2018-03-01

SWOD
3 Rounds of:
8 Strict Shoulder Press
Rest 30 seconds
8 Pull-ups
Rest 30 seconds
60 sec Plank Hold
Rest 30 seconds

WOD
4 Minute AMRAP of:
10 single arm DB Push Press
(5 per side) 50/35
20 Mountain Climbers
(Erin’s count) 
Rest 4 minutes, when the clock
reaches 8:00…
4 Minute AMRAP of:
10 Stationary Box Dips 
10 Burpees

2018-02-28

Washboard Challenge
Week 2 - Wednesday

TABATA 
20 sec work/10 sec Rest 
8 Intervals of each:

Russian Twists with slam ball 35/20
Hollow Hold
Shotguns with ball in-between knees
Plank Hold (on elbows)

** Please see WODIFY for
    details.

** Please see a Coach to get
    a clock started for you or if
    you have additional questions.

2018-02-27

Reminder:  If you do not have
WODIFY App on your mobile
device, please see a Coach!

Back Squats
Every 90 seconds, perform:
3 reps @ 70%
3 reps @ 80%
3 reps @ 90%
Max reps at 80%

17 Min AMRAP
200 M Run (Short route)
15 Wallballs 20/14
12 Alt DB Power Snatches 50/35
  9 Shotguns   

2018-02-26

WOD
400 Meter Run
21 Front Squats (115/80) 
30 double unders 
400 Meter Run
15 Front Squats (115/80) 
30 double unders 
400 Meter Run
9 Front Squats (115/80) 
30 Double unders 
400 Meter Run

SWOD
4x1 of the Complex
(1 clean+2 front squat+1 jerk)

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