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.

2018-10-21

Open Gym

2018-10-20

10 Rounds each for time
50 M Sprint

9 Min AMRAP
10 DB Power Cleans 50/35
15 Sit-ups

2018-10-19

WOD
3 Rounds for Time:
20/15 Calorie Row
60 KBS 1.5/1.0
15 Pull-ups

SWOD
Deadlifts  10 x 2
*Rest 90 seconds between sets

2018-10-18

WOD
For Time:
1000 M Run
30 Overhead Squats 95/65
REST 4 Min

800 M Run
25 Overhead Squats 95/65
REST 3 Min

600 M Run
20 Overhead Squats 95/65
REST 2 Min

400 M Run
15 Overhead Squats 95/65

TIME!!!

2018-10-17

Open Gym

Whatever career path you chose
in life, (the position you hold)...
WHAT, is your purpose for
being there?

2018-10-16

Snatch Grip Deadlift (9 Min)
4-4-4-4

Snatch Pull (8 Min)
3-3-3-3

Hang Snatch (7 Min)
2-2-2-2

Snatch  (6 Min)
1-1-1-1

WOD
For Time:
21-15-9 of:
Power Snatch 75/55#
Hand Release Pushups

2018-10-15

15 Min AMRAP
15 Wallball Sit-Ups 20/14
10 Step-ups 20/14 w/ball 
       Overhead
5 two-4-one's

2018-10-14

Open Gym

2018-10-13

"Ladies Night" (TONIGHT)
All women of Crossfit Old
School are invited to Erin
and Donna's house at:

851 Parkland Way 
4pm - ?
Bring lawn chair and drink
of choice.

4 Rounds for Time:

10 Toes to Bar
4   Deadlifts 285/175
10 Kettlebell Taters
     (with squat) 1.5/1.0
4   Deadlifts 225/175

*Deadlifts MUST be UNBROKEN.
Should you break anytime 
during the WOD (on the deadlifts),
stop and Run 400 Meters immediately

 

2018-10-12

L - SITS
3 X :15
2 X :30
1 X : 45
2 X :30
3 X :15
Rest 90 seconds
Max HOLD L-Sit

WOD
4 Rounds for Time
150 feet HS Walk
15 Weighted Hip Extensions 45/25
200 M Run

JV
4 Rounds for Time
100 Shoulder Taps in HS position
15 Weighted Hip Ext (reduced)
200 M Run

FROSH
4 Rounds for Time
100 Shoulder Taps in Push-up position
15 Hip Extension (not weighted)
200 M Run

2018-10-11

Bench Press
7-7-4-4-3-3

For Time:
500 M Row
150 Double Unders
50 Burpees

Don't forget...

LADIES NIGHT on
SATURDAY, at 4pm
Erin and Donna' house
851 Parkland Way
Chili - bonfire
Bring a lawn chair &
drink of choice!!!

2018-10-10

Open Gym

5:30a-8a
11:45a-1p
4p-6:30p

Ladies Night at
851 Parkland Way
(Erin/Donna's house)
4pm - ? SATURDAY
Bonfire-Chili-Games
Bring:  Lawnchair &
Drink of choice!!!

No need to RSVP

2018-10-09

"MANION"

7 Rounds for Time:
400 M Run
29 Back Squats 135/95

**Must CLEAN from floor
    No racks!

JV
7 RFT
Run 400m
29 Back Squats 95/65

FROSH
7 RFT
Run 300m (Long 200)
18 Back Squats 75/55-45

2018-10-08

4 Min AMRAP
1 Ascending of:
Pull-ups
Push-ups

Push Jerks
4-4-3-3-2-2-1-1

4 Min AMRAP
1 Ascending of:
Shuttle Sprint
1 Legged Squats

2018-10-07

First Sunday of the month...

GYM CLOSED

2018-10-06

For time:
Row 1000 Meters
100 Box Jumps
Row 800 Meters
80 Hip Kisses on each side
Row 600 Meters
60 Box Dips
Row 400 Meters
40 YOU pick the movement

2018-10-05

Rx Version (Varsity)
11 Min AMRAP
9 Hang CL + S2OH 115/75
9 Lateral Burpees OTB
EX:  1 Hang CL + 1 S2OH= 1 Rep

Rx+
11 Min AMRAP
9 Hang CL + S2OH 145/105
9 Lateral Burpees OTB

JV
11 Min AMRAP
9 Hang CL + S2OH 95/65
9 Lateral Burpees OTB

FROSH
11 Min AMRAP
9 Hang CL + S2OH 75/55-45
9 Lateral Burpees OTB

FRONT SQUATS
5-5-5-5-5

*Scale as needed

2018-10-04

Varsity (Rx)
4 Rounds for time:
1000 M Run
50 Abmat Sit-ups

Junior Varsity (JV) 
4 Rounds for time:
800 M Run
38 Abmat Sit-ups

Freshmen (FROSH)
4 Rounds for time:
600 M Run
25 Abmat Sit-ups

2018-10-03

OPEN GYM

2018-10-02

WOD
17 Min AMRAP
30 Double Unders
20 DB OH Walking Lunge 50/35
(2 Dumbells)

Bulletin Board
Fall Apparel Order Form is here!!!!
Look for it in the box.  If you can't 
find it, ask a Coach.  There is some
amazing looking stuff.

2018-10-01

SWOD
"Bear Complex"
6 Rounds each for load of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

WOD
"Helen"
3 Rounds for time of:
400 M Run
21 KB Swings 1.5/1.0
12 Pull-ups

2018-09-30

OPEN GYM / REST DAY
Go for a hike, a bike ride, enjoy 
the great outdoors!!!

YOGA
3:30p-4:30

2018-09-29

WOD
For time, w/ a 20 min Cap:
30 T2B 
40 DB thrusters 50/35
50 DB box step overs 24/20
40 DB thrusters 50/35
30 T2B 

2018-09-28

WOD
20 Minute EMOM:
Even = 2 Squat Clean + 3 Split Jerk
*Increase weight every other set
Odd = 15/11 Cal Row

2018-09-27

WOD
"300"

For Time:
25 Pull-ups
50 Deadlifts 135/95
50 Push-ups
50 Box Jumps 24/20
50 Floor Wipers 135/95
50 KB Clean & Jerk 1.0/20 #
25 Pull-ups

*This WOD goes out to Salem L.

2018-09-26

OPEN GYM / REST DAY!!!!!

YOGA!!!!!
6:30p-7:30
*Don't forget to sign up on Wodify

2018-09-25

WOD
For Time:
100 Air Squats
4 Rope Climbs
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb

2018-09-24

WOD
Complete each Couplet for time
with a 3 minute rest between.

Couplet 1
5 Rounds of:
5 Cleans 185/125
10 Handstand Push-ups

Couplet 2:
5 Rounds of:
20 Alt DB Snatch 50/35
100' Shuttle Sprint

2018-09-23

OPEN GYM!!!!

YOGA!!!
3:30-4:30p
What a great rainy day to work on
your mobility!!
*Don't forget to sign up via Wodify.

2018-09-22

Welcome back Coach Jess!!!!!

WOD

3 Rounds for time of:
18 Deadlifts  225/150
50 Double Unders
36 OH Plate Step-ups
(Donna's counting) 35/25  24/20
50 Double Unders

2018-09-21

WOD
THIS WOD IS DEDICATED TO
WILL B.  WE'LL MISS YOU TODAY!!
For Time:
30 WB Shots 20/14
2 KB Complex (1 per arm) 1.5/1.0
30 Pull-ups
2 KB Complex (1 per arm)
30 SB Over the Shoulder 50/35
2 KB Complex (1 per arm)
30 Toes-2-Bar
2 KB Complex (1 per arm)
30 DB Bench Press 50/35
2 KB Complex (1 per arm)

*Complex = 1 KB snatch + OHS
+ Sotts press + turkish get up
+ back to stand

2018-09-20

WOD
For Time:
1 ascending to 10 of:
Box Jumps 30/24
Front Squats 185/135
MB Twists  20/14
MB Push-ups (1 hand on ball,
1 hand on floor)

2018-09-19

OPEN GYM / REST DAY

YOGA
6:30-7:30p

2018-09-18

WOD
8 - 2 minute WODs w/ 15 sec
transition between each WOD
1) 200 M Sprint (long one), max
reps Power Clean 95/65
2) 250 M Row, Max reps
burpee over rower
3) 200 M Run, max rep S2OH
4) 250 M Row, max rep pull-ups
*REPEAT 1-4

2018-09-17

THE 3 MODALITIES!!!

Gymnastic:
100 Sit-ups for time

Weightlifting:
5 x 3 Overhead Squats

Monostructural Metablic Cond.
1 Mile run

2018-09-16

OPEN GYM / REST DAY!!!!!

2018-09-15

WOD
"Not Really Fight Gone Bad"
3 - 5 minute Rounds of:
Alt. DB Snatch 50/35
GHD Sit-ups
Fat Bar Squat Clean 115/75
Handstand Push-ups
Box Jumps 24/20
REST 1 MINUTE

2018-09-14

Today's Festivities are 
compliments of Coach Dave
WOD

FOR TIME:
20 Thrusters 95/65
20 Sumo Deadlift High-Pulls
20 S2OH
20 Overhead Squats
20 Front Rack Lunges
*On the minute stop and perform
4 Lateral burpees over the bar

2018-09-13

WOD
5 Minute EMOM of:
Partner 1 holds chin above the bar
while Partner 2 performs max wall
balls.  Chin must stay above bar
for wall ball reps to count.  
Switch on the minute
THEN
5 Minute EMOM of:
15 Synced sit-ups
THEN
5 Minute EMOM of:
15 Synced push-ups
THEN
5 Minute EMOM of:
Chin above back hold & max rep
wall balls again.
*20/14
*Score is total number of WB

2018-09-12

OPEN GYM!!! / REST DAY!!!

YOGA 
6:30-7:30

2018-09-11

WOD
7 Rounds for Time of:
3 reps of the DB Complex
(1 HPC, 2 FS, 3 S2OH) 50/35
40 Double Unders
*THE DBS CAN NOT GO TO THE
FLOOR DURING THE 3 REPS.  
IF THEY TOUCH THE FLOOR,
IMMEDIATELY PERFORM 5 DB
THRUSTERS AND THEN START
THAT ROUND COMPLETELY OVER.  

2018-09-10

Today's festivities are compliments
of ??????????

WOD
For Time:
30 Left Leg BB Deadlift 95/65
40 Back Squats 95/65
50 MB V-ups 14/10
40 Front Squats 95/65
30 Right Leg BB Deadlifts

SWOD
Weighted Strict Pull-ups  5x3

2018-09-09

OPEN GYM!!!!!
FOOTBALL STARTS!!!!!

YOGA
3:30-4:30

2018-09-08

Today's festivities are 
compliments of Peggy S.

WOD
16 Minute AMRAP w/ a Buddy
200 M MB Sprint (short route)
15 MB Partner Sit-ups 
10 MB Wall Balls (over pu bar)
*MB = 20/14

BULLETIN BOARD:
Old School BARBELL starts
this Monday.  This is a USA
Weightlifting program!!!  If you
have questions, please text
or call Erin

2018-09-07

Today's festivities are
compliments of JJ!!!!

SWOD
7 Minute EMOM of Deadlifts
*Perform 4 reps each minute

Rest 1 Minute, then:

CORE WOD
12 Minute Tabata of:
1-6 Hollow Rocks / Hollow Hold
7-12 Right Hip Kiss / Side Plank Hold
13-18 Left Hip Kiss / Side Plank Hold
19-24 Forearm Plank to Push-up
/ Plank Hold on hands

2018-09-06

WOD
10 Rounds of:
8 Toes 2 Bar
8 Sand bag Front Squats 70/40
8 HR Push-ups
*Wear a weighted vest 20/14

2018-09-05

OPEN GYM

YOGA
6:30P-7:30

2018-09-04

For Time w/ a 35 minute CAP:
100 Burpee Pull-ups
150 Calorie Row
200 Box Hip Raises 24/20
*Must partition, can not do all
of one exercise
*No more than 10 Cal row
at a time

2018-09-03

CFOS CLOSED

HAPPY LABOR DAY!!!!

HOPE EACH OF YOU ARE 
HAVING A GREAT 3 DAY
WEEKEND.

2018-09-02

FIRST SUNDAY OF THE MONTH

CFOS CLOSED

ENJOY THE GREAT OUTDOORS!

2018-09-01

HAPPY LABOR DAY WEEKEND

HERO WOD of choice!  Yep
that's right; you choose, but
please come already prepared
and KNOW what workout you
will be doing!

Class times operate the same
as usual.

2018-08-31

5 Rounds for "Completion"

10 Back Extensions
(Slow & controlled)
50 Sit-ups

Then..

Max Rep KBS 1.5/1.0

2018-08-30

CrossFit Games 12.7
7 Min AMRAP
Burpees
(to a 6 inch target)

Bench Press
5 X 5

2018-08-29

OPEN GYM

Remember:  This coming
Saturday:  HERO workout
of choice!  The class times
will operate the same as
always.

Please come prepared
& already know your workout.
WODIFY has the hero
WOD's in it should you need
to research some.

2018-08-28

15 RFT
300 M Run (long 200 M)
15 Medicine Ball Cleans 20/14

*30 Min Time Cap

2018-08-27

15 Min AMRAP
3 HSPU
6 Toes 2 Bar (T2B)
9 Hang Power Snatch 75/55

2018-08-26

Open Gym

2018-08-25

For Completion...
2 Rounds of:
5 Calorie Bike
80 Abmat Sit-ups
60 Hip Kisses each side
40 Bicylces (Erin's Counting)

Your TIME to record is your
fastest 5 Calorie Bike

2018-08-24

Overhead Squats
5 X 3

10 Min AMRAP
The AMRAP begins with a
600 M Run (Run ONLY ONCE);
the remainder of the 10 Min...
AMRAP of "CINDY"

5 Pull-ups
10 Push-ups
15 Air Squats

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