WOD
Saturday May 13, 2017 Saturday 05/13/2017

NewEra CrossFit – WODWarm-upNew England Warm Up (No Measure)500 meter row
9 Spiderman & Reach eac…

Friday May 12, 2017 Friday 05/12/2017

NewEra CrossFit – WOD
 
Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bi…

Thursday May 11, 2017 Thursday 05/11/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike …

Wednesday May 10, 2017 Wednesday 05/10/2017

NewEra CrossFit – WOD
 
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps…

Tuesday May 9, 2017 Tuesday 05/09/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 …

Monday May 8, 2017 Monday 05/08/2017

NewEra CrossFit – WOD
 
Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bi…

Saturday May 6, 2017 Saturday 05/06/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 …

Friday May 5, 2017 Friday 05/05/2017

NewEra CrossFit – WOD
 
Warm-up
Warm-up (No Measure)
Couch stretch – 1 minute each sid…

Thursday May 4, 2017 Thursday 05/04/2017

NewEra CrossFit – WOD
 
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

Wednesday May 3, 2017 Wednesday 05/03/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 …

Tuesday May 2, 2017 Tuesday 05/02/2017

NewEra CrossFit – WOD
 
Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bi…

Saturday April 29, 2017 Saturday 04/29/2017

NewEra CrossFit – WOD
 
Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bi…

Friday April 28, 2017 Friday 04/28/2017

NewEra CrossFit – WOD
 
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 re…

Thursday April 27, 2017 Thursday 04/27/2017

NewEra CrossFit – WOD
 
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

Wednesday April 26, 2017 Wednesday 04/26/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm-Up #5 (No Measure)
2 minuteRun or Row or …

Tuesday April 25, 2017 Tuesday 04/25/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike …

Monday April 24, 2017 Monday 04/24/2017

NewEra CrossFit – WOD
 
Warm-up
Warm-up (No Measure)
1 minute jump rope

3 minute fo…

Thursday April 20, 2017 Thursday 04/20/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike …

Wednesday April 19, 2017 Wednesday 04/19/2017

NewEra CrossFit – WOD
 
Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bi…

Tuesday April 18, 2017 Tuesday 04/18/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike …

Monday April 17, 2017 Monday 04/17/2017

NewEra CrossFit – WOD
 
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 re…

Saturday April 15, 2017 Saturday 04/15/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm-Up #5 (No Measure)
2 minuteRun or Row or …

Friday April 14, 2017 Friday 04/14/2017

NewEra CrossFit – WOD
 
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 re…

Thursday April 13, 2017 Thursday 04/13/2017

NewEra CrossFit – WOD
 
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

Wednesday April 12, 2017 Wednesday 04/12/2017

NewEra CrossFit – WOD
 
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

Tuesday April 11, 2017 Tuesday 04/11/2017

NewEra CrossFit – WOD
 
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 re…

Monday April 10, 2017 Monday 04/10/2017

NewEra CrossFit – WOD
 
Warm-up
WORKOUT OF THE DAY
New Era Warm up Hollow (No Measure)…

Saturday April 8, 2017 Saturday 04/08/2017

NewEra CrossFit – WOD
 
Warm-up
Warm-up (No Measure)
Coach led Warm-up

* Foam Roll

Friday April 7, 2017 Friday 04/07/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 …

Thursday April 6, 2017 Thursday 04/06/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm-Up #5 (No Measure)
2 minuteRun or Row or …

Wednesday April 5, 2017 Wednesday 04/05/2017

NewEra CrossFit – WODWarm-upNew Era Warm-Up #5 (No Measure)2 minuteRun or Row or Bike followed by…

Tuesday April 4, 2017 Tuesday 04/04/2017

AnnouncementsToday’s workout is an example of what we’ll be starting regularly on Monday. A coupl…

Monday April 3, 2017 Monday 04/03/2017

NewEra CrossFit – WOD
 
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

Saturday April 1, 2017 Saturday 04/01/2017

NewEra CrossFit – WODWarm-upNew England Warm Up (No Measure)500 meter row
9 Spiderman & Reach eac…

Friday March 31, 2017 Friday 03/31/2017

Announcements
The 2017 Reebok CrossFit Open is done!!!
Thank You all for participating, suppo…

Thursday March 30, 2017 Thursday 03/30/2017

Announcements
The 2017 Reebok CrossFit Open is done!!!
Thank You all for participating, suppo…

Tuesday March 28, 2017 Tuesday 03/28/2017

AnnouncementsThe 2017 Reebok CrossFit Open is done!!!
Thank You all for participating, supporting…

Monday March 27, 2017 Monday 03/27/2017

AnnouncementsThe 2017 Reebok CrossFit Open is done!!!
Thank You all for participating, supporting…

Saturday March 25, 2017 Saturday 03/25/2017

NewEra CrossFit – WOD
 
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

Thursday March 23, 2017 Thursday 03/23/2017

NewEra CrossFit – WODWarm-upNew Era Warm-Up #5 (No Measure)2 minuteRun or Row or Bike followed by…

Wednesday March 22, 2017 Wednesday 03/22/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Tuesday March 21, 2017 Tuesday 03/21/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Monday March 20, 2017 Monday 03/20/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Friday March 17, 2017 Friday 03/17/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Thursday March 16, 2017 Thursday 03/16/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Wednesday March 15, 2017 Wednesday 03/15/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Tuesday March 14, 2017 Tuesday 03/14/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Monday March 13, 2017 Monday 03/13/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Saturday March 11, 2017 Saturday 03/11/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Friday March 10, 2017 Friday 03/10/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Thursday March 9, 2017 Thursday 03/09/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Wednesday March 8, 2017 Wednesday 03/08/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Tuesday March 7, 2017 Tuesday 03/07/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Monday March 6, 2017 Monday 03/06/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Saturday March 4, 2017 Saturday 03/04/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Friday March 3, 2017 Friday 03/03/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Thursday March 2, 2017 Thursday 03/02/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Wednesday March 1, 2017 Wednesday 03/01/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Tuesday February 28, 2017 Tuesday 02/28/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Saturday February 25, 2017 Saturday 02/25/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Friday February 24, 2017 Friday 02/24/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Thursday February 23, 2017 Thursday 02/23/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Wednesday February 22, 2017 Wednesday 02/22/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Tuesday February 21, 2017 Tuesday 02/21/2017

Announcements
OPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running f…

Monday February 20, 2017 Monday 02/20/2017

AnnouncementsOPEN SEASON IS HERE!!!
Beginning Thursday February 23rd with 17.1 and running for fi…

Saturday February 18, 2017 Saturday 02/18/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm-Up #5 (No Measure)
2 minuteRun or Row or …

Friday February 17, 2017 Friday 02/17/2017

NewEra CrossFit – WOD
 
Warm-up
New England Warm Up (No Measure)
500 meter row

9 Sp…

Thursday February 16, 2017 Thursday 02/16/207

NewEra CrossFit – WOD
 
Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike …

Wednesday February 15, 2017 Wednesday 02/15/2017

NewEra CrossFit – WOD
 
Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bi…

Tuesday February 14, 2017 Tuesday 02/14/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Then 3…

Monday February 13, 2017 Monday 02/13//2017

NewEra CrossFit – WOD
 
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

Saturday February 11, 2017 Saturday 02/11/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm-Up #5 (No Measure)
2 minuteRun or Row or …

Friday February 10, 2017 Friday 02/10/2017

NewEra CrossFit – WOD
 
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

Thursday February 9, 2017 Thursday 02/09/2017

NewEra CrossFit – WOD
 
Warm-up
New England Warm Up (No Measure)
500 meter row

9 Sp…

Wednesday February 8, 2017 Wednesday 02/08/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike …

Tuesday February 7, 2017 Tuesday 02/07/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm-Up #5 (No Measure)
2 minuteRun or Row or …

Monday February 6, 2017 Monday 02/06/2017

NewEra CrossFit – WOD
 
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

Saturday February 4, 2017 Saturday 02/04/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm-Up #5 (No Measure)
2 minuteRun or Row or …

Friday February 3, 2017 Friday 02/03/2017

NewEra CrossFit – WOD
 
Warm-up
New England Warm Up (No Measure)
500 meter row

9 Spid…

Thursday February 2, 2017 Thursday 02/02/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Then 3…

Wednesday February 1, 2017 Wednesday 02/01/2017

NewEra CrossFit – WOD
 
Warm-up
NECF Warm-up 5’s (No Measure)
2 Minute run, bike or ro…

Tuesday January 31, 2017 Tuesday 01/31/2017

NewEra CrossFit – WOD
 
Warm-up
New England Warm Up (No Measure)
500 meter row

9 Sp…

Monday January 30, 2017 Monday 01/30/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike …

Saturday January 28, 2017 Saturday 01/28/2017

NewEra CrossFit – WOD
 
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

10…

Friday January 27, 2017 Friday 01/27/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 …

Thursday January 26, 2017 Thursday 01/26/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike …

Monday January 23, 2017 Monday 01/23/2017

NewEra CrossFit – WOD
 
Warm-up
Hollow rock (No Measure)
2 minute run, bike or row

Saturday January 21, 2017 Saturday 01/21/2017

NewEra CrossFit – WOD
 
Warm-up
NECF Warm-up 5’s (No Measure)
2 Minute run, bike or ro…

Friday January 20, 2017 Friday 01/20/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Then 3…

Thursday January 19, 2017 Thursday 01/19/2017

NewEra CrossFit – WOD
 
Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bi…

Wednesday January 18, 2017 Wednesday 01/18/2017

NewEra CrossFit – WOD

Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

10 pus…

Tuesday January 17, 2017 Tuesday 01/17/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike …

Monday January 16, 2017 Monday 01/16/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 …

Saturday January 14, 2017 Saturday 01/14/2017

NewEra CrossFit – WOD
 
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 re…

Friday January 13, 2017 Friday 01/13/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Then 3…

Thursday January 12, 2017 Thursday 01/12/2017

NewEra CrossFit – WOD

Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bike

Wednesday January 11, 2017 Wednesday 01/11/2017

NewEra CrossFit – WOD
 
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 re…

Tuesday January 10, 2017 Tuesday 01/10/2017

NewEra CrossFit – WOD
 
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

Monday January 9, 2017 Monday 01/09/2017

NewEra CrossFit – WOD
 
Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike …

Saturday January 7, 2017 Saturday 01/07/2017

NewEra CrossFit – WOD

Warm-up
Metcon
1: Metcon (AMRAP – Rounds)
In teams of 3:

10 Minu…

Friday January 6, 2017 Friday 01/06/2017

NewEra CrossFit – WOD
 
Warm-up
Weightlifting
1: Front Squat (6 x 2 @ 75%)
Metcon
2: M…

Thursday January 5, 2017 Thursday 01/05/2017

NewEra CrossFit – WOD

Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

10 push-…

Tuesday January 3, 2017 Tuesday 01/03/2017

NewEra CrossFit – WODWarm-upWarm-up (No Measure)2 minutes of run/bike/row or jump rope
3 rounds o…

Monday January 2, 2017 Monday 01/02/2017

NewEra CrossFit – WODWarm-upWeightlifting1: Back Squat (5 x 5 @ 75%)Metcon2: Metcon (5 Rounds…

Saturday December 31, 2016 Saturday 12/31/2016

Announcements
***Schedule change for New Years: Monday the 2nd we will have an 8:30am and 12:3…

Friday December 30, 2016 Friday 12/30/2016

Announcements***Schedule change for New Years: Monday the 2nd we will have an 8:30am and 12:30pm …

Thursday December 29, 2016 Thursday 12/29/2016

Announcements***Schedule change for New Years: Monday the 2nd we will have an 8:30am and 12:30pm …

Wednesday December 28, 2016 Wednesday 12/28/2016

Announcements***Schedule change for New Years: Monday the 2nd we will have an 8:30am and 12:30pm …

Monday December 26, 2016 Monday 12/26/2016

NewEra CrossFit – WOD
 
Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike …

Thursday December 22, 2016 Thursday 12/22/2016

AnnouncementsMonday the 26th we will have a 12:00 and 1:00 class only. All other days will be nor…

Wednesday December 21, 2016 Wednesday 12/21/2016

Announcements
Monday the 26th we will have a 12:00 and 1:00 class only. All other days will be n…

Tuesday December 20, 2016 Tuesday 12/20/2016

Announcements
Monday the 26th we will have a 12:00 and 1:00 class only. All other days will be…

Monday December 19, 2016 Monday 12/19/2016

AnnouncementsMonday the 26th we will have a 12:00 and 1:00 class only. All other days will be nor…

Friday December 16, 2016 Friday 12/16/2016

NewEra CrossFit – WOD
 
Warm-up
Metcon
1: Metcon (Time)
Row and Run

500m row

12…

Thursday December 15, 2016 Thursday 12/15/2016

NewEra CrossFit – WOD

2017 Reigndeer Games
Warm-up
New Era Warm up Hollow (No Measure)
2 mi…

Wednesday December 14, 2016 Wednesday 12/14/2016

NewEra CrossFit – WOD

Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Then 3 round…

Saturday December 10, 2016 Saturday 12/10/2016

NewEra CrossFit – WOD
Warm-up
Metcon
1: Metcon (3 Rounds for reps)
Partner Workout with a r…

Friday December 9, 2016 Friday 12/09/2016

NewEra CrossFit – WOD
Warm-up
Weightlifting
1: Overhead Squat (3 x 10)
If you don’t have OH…

Thursday December 8, 2016 Thursday 12/08/2016

NewEra CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 minutes of jump rope

10 pull ups

Wednesday December 7, 2016 Wednesday 12/07/2016

NewEra CrossFit – WOD
Warm-up
Warm-up (No Measure)
400 meter jog

10 pull ups

10 push u…

Tuesday December 6, 2016 Tuesday 10/06/2016

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dynamic movement

Monday December 5, 2016 Monday 12/05/2016

NewEra CrossFit – WODWarm-upWeightlifting1: Back Squat (5 x 5 @ 75%)Metcon2: Metcon (Time)For…

Saturday December 3, 2016 Saturday 12/03/2016

NewEra CrossFit – WOD
Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bike

3 …

Friday December 2, 2016 Friday 12/02/2016

NewEra CrossFit – WOD
Warm-up
Weightlifting
1: Front Squat (8 x 4 @ 70%)
Metcon
2: Metcon …

Thursday December 1, 2016 Thursday 12/01/2016

NewEra CrossFit – WOD
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

10 push-…

Wednesday November 30, 2016 Wednesday 11/30/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 Rounds:

Tuesday November 29, 2016 Tuesday 11/29/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike or run

Monday November 28, 2016 Monday 11/28/2016

NewEra CrossFit – WOD
Warm-up
Weightlifting
1: Back Squat (8 x 4 @ 75%)
Metcon
Badger (Tim…

Saturday November 19, 2016 Saturday 11/19/2016

AnnouncementsWe will be closed Thursday and Friday for Thanksgiving. All other days are regular s…

Friday November 18, 2016 Friday 11/18/2016

AnnouncementsWe will be closed Thursday and Friday for Thanksgiving. All other days are regular s…

Thursday November 17, 2016 Thursday 11/17/2016

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Then 3 rounds of…

Tuesday November 15, 2016 Tuesday 11/15/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike or run

Friday November 11, 2016 Friday 11/11/2016

NewEra CrossFit – WOD
Warm-up
Weightlifting
1: Front Squat (7 x 5)
2 minute rounds
Metcon

Thursday November 10, 2016 Thursday 11/10/2016

NewEra CrossFit – WOD

Who doesn’t love plank holds!?
Warm-up
New Era Warm up Hollow (No Me…

Wednesday November 9, 2016 Wednesday 11/09/2016

NewEra CrossFit – WODWarm-upNew Era Warmup #2 (No Measure)400 meter jog
Then 3 rounds of:
3 Wall …

Tuesday November 8, 2016 Tuesday 11/08/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 Rounds:

Monday November 7, 2016 Monday 11/07/2016

NewEra CrossFit – WOD
Warm-up
Weightlifting
1: Back Squat (3-3-3-3-3-3-3-3-3-3)
Try to stay…

Saturday November 5, 2016 Saturday 11/05/2016

NewEra CrossFit – WOD
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

10 push-…

Friday November 4, 2016 Friday 11/04/2016

NewEra CrossFit – WOD
Warm-up
Weightlifting
1: Deadlift (2-2-2-2-2-2)
Use around 80%
Metco…

Thursday November 3, 2016 Thursday 11/03/2016

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Then 3 rounds …

Wednesday November 2, 2016 Wednesday 11/02/2016

NewEra CrossFit – WOD

Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bike

Tuesday November 1, 2016 Tuesday 11/01/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike or run

Monday October 31, 2016 Monday 10/31/2016

NewEra CrossFit – WOD

Warm-up
Weightlifting
1: Split Jerk (2-2-2-2-2-2 @ 80%)
Metcon
2: …

Saturday October 29, 2016 Saturday 10/29/2016

NewEra CrossFit – WODWarm-upNew Era Warm up Hollow (No Measure)2 minute row/bike or run
20 Hollow…

Friday October 28, 2016 Friday 10/28/2016

NewEra CrossFit – WOD
Warm-up
Weightlifting
1: Metcon (Weight)
20 minutes to work on Overhe…

Thursday October 27, 2016 Thursday 10/27/2016

NewEra CrossFit – WOD

Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-ups

10 pus…

Wednesday October 26, 2016 Wednesday 10/26/2016

NewEra CrossFit – WOD

Warm-up
New Era Warm up Hollow (No Measure)
2 minute row/bike or run…

Monday October 24, 2016 Monday 10/24/2016

NewEra CrossFit – WOD

Warm-up
Weightlifting
1: Deadlift (2-2-2-2-2-2)
Reset at the bottom…

Saturday October 22, 2016 Saturday 10/22/2016

 

NewEra CrossFit – WOD
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Friday October 21, 2016 Friday 10/21/2016

NewEra CrossFit – WODWarm-upWeightlifting1: Front Squat (3-3-3-3-3-3-3)Metcon2: Metcon (AMRAP – R…

Thursday October 20, 2016 Thursday 10/20/2016

AnnouncementsCome join us for our 3rd Annual Barbells for Boobs fundraiser! This Saturday startin…

Wednesday October 19, 2016 Wednesday 10/19/2016

AnnouncementsCome join us for our 3rd Annual Barbells for Boobs fundraiser! This Saturday startin…

Monday October 17, 2016 Monday 10/17/2016

NewEra CrossFit – WOD
Warm-up
Weightlifting
1: Back Squat (3-3-3-3-3-3-3)
90 seconds per se…

Saturday October 15, 2016 Saturday 10/15/2016

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Sa…

Friday October 14, 2016 Friday 10/14/2016

NewEra CrossFit – WOD
Warm-up
Metcon
1: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP of…

Thursday October 13, 2016 Thursday 10/13/2016

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Then 3 rounds …

Wednesday October 12, 2016 Wednesday 10/12/2016

NewEra CrossFit – WOD

Warm-up
Hollow rock (No Measure)
2 minute run, bike or row

3 roun…

Tuesday October 11, 2016 Tuesday 10/11/2016

NewEra CrossFit – WOD

Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 Rounds…

Monday October 10, 2016 Monday 10/10/2016

NewEra CrossFit – WOD

Warm-up
Weightlifting
1: Overhead Squat (10-10-7-7-5-5)
15 minutes …

Saturday October 8, 2016 Saturday 10/08/2016

NewEra CrossFit – WODWarm-upNew Era Warm Up (No Measure)400 meter jog, then
2 Rounds:
2 Wall-walk…

Friday October 7, 2016 Friday 10/07/2016

NewEra CrossFit – WOD
Warm-up
Metcon
Chelsea (AMRAP – Rounds and Reps)
Every minute on the mi…

Thursday October 6, 2016 Thursday 10/06/2016

NewEra CrossFit – WODWarm-upNECF Warm-up 5’s (No Measure)2 Minute run, bike or row
5 ring rows
5 …

Wednesday October 5, 2016 Wednesday 10/05/2016

NewEra CrossFit – WOD

Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bike

Monday October 3, 2016 Monday 10/03/2016

NewEra CrossFit – WOD
Warm-up
Weightlifting
1: Back Squat (3-3-3-3-3-3)
*2 minutes per set….

Friday September 30, 2016 Friday 09/30/2016

NewEra CrossFit – WOD

Warm-up
Gymnastics
1: Metcon (No Measure)
Not for time:

Ring Rows

Thursday September 29, 2016 Thursday 09/29/2016

NewEra CrossFit – WOD

Warm-up
NECF Warm-up 5’s (No Measure)
2 Minute run, bike or row

5 r…

Wednesday September 28, 2016 Wednesday 09/28/2016

NewEra CrossFit – WOD

Warm-up
NECF #3 (No Measure)
2 minutes jump rope

5 wall walks

Tuesday September 27, 2016 Tuesday 09/27/2016

NewEra CrossFit – WOD

Weightlifting
1: Back Squat (10-10-10)
Metcon
2: Metcon (Time)
For…

Monday September 26, 2016 Monday 09/26/2016

NewEra CrossFit – WOD

Everyone loves Burpees!
Warm-up
Metcon
1: Metcon (Time)
With a par…

Friday September 23, 2016 Friday 09/23/2016

NewEra CrossFit – WOD
Warm-up
Weightlifting
1: Back Squat (3-3-3-3)
Metcon
2: Metcon (Time…

Thursday September 22, 2016 Thursday 09/22/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then…

Wednesday September 21, 2016 Wednesday 09/21/2016

 

 
NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter j…

Tuesday September 20, 2016 Tuesday 09/20/2016

 

 
NewEra CrossFit – WOD
Warm-up
NECF Warm-up 5’s (No Measure)
2 Minute run…

Monday September 19, 2016 Monday 09/19/2016

NewEra CrossFit – WOD
Warm-up
Weightlifting
1: Deadlift (10-10-10)
2 minutes per set. Work …

Saturday September 17, 2016 Saturday 09/17/2016

NewEra CrossFit – WODWeightlifting1: Metcon (Weight)Paused Back Squat
6 x 6 Reps @ 60%*Pause …

Friday September 16, 2016 Friday 09/16/2016

NewEra CrossFit – WOD
Warm-up
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 …

Thursday September 15, 2016 Thursday 09/15/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Wednesday September 14, 2016 Wednesday 09/14/2016

 

 
NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter j…

Tuesday September 13, 2016 Tuesday 09/13/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then…

Monday September 12, 2016 Monday 09/12/2016

 

NewEra CrossFit – WOD
Warm-up
Metcon
2: Metcon (AMRAP – Reps)
Complete as man…

Saturday September 10, 2016 Saturday 09/10/2016

 

NewEra CrossFit – WOD
Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/…

Friday September 9, 2016 Friday 09/09/2016

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:

Thursday September 8, 2016 Thursday 09/08/2016

 

NewEra CrossFit – WOD
Warm-up
NECF Warm-up 5’s (No Measure)
2 Minute run, bike…

Wednesday September 7, 2016 Wednesday 09/07/2016

 

NewEra CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 minute Run, row or bike

Tuesday September 6, 2016 Tuesday 09/06/2016

NewEra CrossFit – WOD
Weightlifting
1: Metcon (5 Rounds for weight)
Back Squat

5 sets of …

Monday September 5, 2016 Monday 09/05/2016

NewEra CrossFit – WODWarm-upNew Era Warm Up (No Measure)400 meter jog, then
2 Rounds:
2 Wall-walk…

Saturday September 3, 2016 Saturday 09/03/2016

Announcements
Monday September 5th Labor Day Schedule!!!
We will have two classes:
8:30am
12:…

Friday September 2, 2016 Friday 09/02/2016

AnnouncementsMonday September 5th Labor Day Schedule!!!
We will have two classes:
8:30am
12:30.

Thursday September 1, 2016 Thursday 09/01/2016

 

NewEra CrossFit – WOD
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-u…

Wednesday August 31, 2016 Wednesday 8/31/2016

 

NewEra CrossFit – WOD
Warm-up
NECF Warm-up 5’s (No Measure)
2 Minute run, bike…

Tuesday August 30, 2016 Tuesday 08/30/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Monday August 29, 2016 Monday 08/29/2016

 

 
NewEra CrossFit – WOD
Warm-up
Weightlifting
1: Metcon (5 Rounds for …

Saturday August 27, 2016 Saturday 08/27/2016

 

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dyna…

Friday August 26, 2016 Friday 08/26/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Thursday August 25, 2016 Thursday 08/25/2016

 

 

NewEra CrossFit – WOD
Warm-up
Warm Up 4 (No Measure)
800 meter row

Wednesday August 24, 2016 Wednesday 08/24/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Tuesday August 23, 2016 Tuesday 08/23/2016

NewEra CrossFit – WOD
Warm-up
NECF Warm-up 5’s (No Measure)
2 Minute run, bike or row

5 r…

Monday August 22, 2016 Monday 08/22/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 Rounds:

Saturday August 20, 2016 Saturday 08/20/2016

 

 
NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog…

Friday August 19, 2016 Friday 08/19/2016
Lost your shirt? Not a problem, …

Wednesday August 17, 2016 Wednesday 08/17/16

NewEra CrossFit – WODWarm-upNew Era Warmup #2 (No Measure)400 meter jog
Then 3 rounds of:
3 Wall …

Tuesday August 16, 2016 T/16/2016

NewEra CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Ring rows

5 Push ups

5 Sit ups

Monday August 15, 2016 Monday 08/15/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 Rounds:

Saturday August 13, 2016 Saturday 08/13/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 Rounds:

Friday August 12, 2016 Friday 08/12/2016

NewEra CrossFit – WOD
Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bike

3 …

Thursday August 11, 2016 Thursday 08/11/2016

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:

Wednesday August 10, 2016 Wednesday 08/10/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 Rounds:

Tuesday August 9, 2016 Tuesday 08/09/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 Rounds:

Monday August 8, 2016 Monday 08/08/2016

 

 
NewEra CrossFit – WOD
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 …

Friday August 5, 2016 Friday 08/05/2016

 

 
NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter j…

Thursday August 4, 2016 Thursday 08/04/2016

NewEra CrossFit – WOD
Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bike

Wednesday August 3, 2016 Wednesday 08/03/2016

 

 

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 met…

Tuesday August 2, 2016 Tuesday 08/02/2016

 

 
NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog…

Monday August 1, 2016 Monday 08/01/2016

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps o…

Saturday July 30, 2016 Saturday 07/30/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Thursday July 28, 2016 Thursday 07/28/2016

NewEra CrossFit – WOD
Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bike

Wednesday July 27, 2016 Wednesday 07/27/2016

 

NewEra CrossFit – WOD
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-u…

Tuesday July 26, 2016 Tuesday 07/26/2016

 

 
NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter j…

Monday July 25, 2016 Monday 07/25/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then…

Saturday July 23, 2016 Saturday 07/23/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then…

Friday July 22, 2016 Friday 07/22/2016

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:…

Thursday July 21, 2016 Thursday 07/21/2016

 

NewEra CrossFit – WOD
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-u…

Wednesday July 20, 2016 Wednesday 07/20/2016

 

 

NewEra CrossFit – WOD
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 …

Tuesday July 19, 2016 Tuesday 07/19/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Monday July 18, 2016 Monday 07/18/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then…

Thursday July 14, 2016 Thursday 07/14/2016

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:

Wednesday July 13, 2016 Wednesday 07/13/2016

 

NewEra CrossFit – WOD
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-u…

Saturday July 9, 2016 Saturday 07/09/2016

 

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dyna…

Friday July 8, 2016 Friday 07/08/2016

 
NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then…

Thursday July 7, 2016 Thursday 07/07/2016

 

NewEra CrossFit – WOD
Warm-up
NECF #3 (No Measure)
2 minutes jump rope

5 wa…

Wednesday July 6, 2016 Wednesday 07/06/2016

 

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10…

Tuesday July 5, 2016 Tuesday 07/05/2016

NewEra CrossFit – WODWarm-upKB Warm-up (No Measure)KB Warm-up
2 min jog/row/bike
3 rounds:
With a…

Monday July 4, 2016 Monday The 4th of July!

***REMINDER***
Only one class today at 9am. We’ll be back to regular scheduled classes tom…

Wednesday June 29, 2016 Wednesday 06/29/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 Rounds:

Tuesday June 28, 2016 Tuesday 06/28/2016

NewEra CrossFit – WOD
Warm-up
Push/Pull/Open/Close (No Measure)
3 Rounds of:

10 Pull-Ups

Monday June 27, 2016 Monday 06/27/2016

NewEra CrossFit – WOD
Team Training
1: Metcon (10 Rounds for weight)
Alternating minutes x 2…

Saturday June 25, 2016 Saturday 06/25/2016

NewEra CrossFit – WOD1: Metcon (Time)With a partner
5 Rounds each (1:1)
250 meter run
100’ Farmer…

Friday June 24, 2016 Friday 06/24/2016

 

NewEra CrossFit – WOD
Warm-up
Warm Up 4 (No Measure)
800 meter row

5 pull-u…

Thursday June 23, 2016 Thursday 06/23/2016

 

[caption id="attachment_5707" align="aligncenter" width="290"] Wallballs for two!!!…

Wednesday June 22, 2016 Wednesday 06/22/2016

 

NewEra CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 min row or run then,

3…

Saturday June 18, 2016 Saturday 06/18/2016

NewEra CrossFit – WOD
Warm-up
KB Warm-up (No Measure)
KB Warm-up

2 min jog/row/bike

Friday June 17, 2016 Friday 06/17/2016

 

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dyna…

Thursday June 16, 2016 Thursday 06/16/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then…

Wednesday June 15, 2016 Wednesday 06/14/2016

NewEra CrossFit – WODWarm-upNew Era Warmup #2 (No Measure)400 meter jog
Then 3 rounds of:
3 Wall …

Tuesday June 14, 2016 Tuesday 06/14/2016

NewEra CrossFit – WOD
Warm-up
Push/Pull/Open/Close (No Measure)
3 Rounds of:

10 Pull-Ups

Monday June 13, 2016 Monday 06/13/2016

NewEra CrossFit – WOD
Team Training
1: Metcon (Time)
With a partner, for time:

200 Ro…

Saturday June 11, 2016 Saturday 06/11/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then…

Friday June 10, 2016 Friday 06/10/2016

NewEra CrossFit – WOD
Warm-up
Warm-up (No Measure)
500 meter row

5 Pull-ups

10 Pus…

Thursday June 9, 2016 Thursday 06/09/2016

NewEra CrossFit – WOD
Warm-up
Metcon
1: Metcon (Time)
25-20-15-10-5

Row Calories

5-10…

Wednesday June 8, 2016 Wednesday 06/08/2016

 

NewEra CrossFit – WOD
Warm-up
Warm-up (No Measure)
600 meter jog (to the 300 a…

Tuesday June 7, 2016 Tuesday 06/07/2016

NewEra CrossFit – WOD
Team Training
1: Metcon (5 Rounds for weight)
Back Squat

5 @ 60%

Monday June 6, 2016 Monday 06/06/2016

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:…

Saturday June 4, 2016 Saturday 06/04/2016

 

NewEra CrossFit – WOD
Team Training
2: Metcon (Time)
In a team of two complete…

Friday June 3, 2016 Friday 06/03/2016

 

NewEra CrossFit – WOD
Team Training
1: Metcon (Time)
20-20-20-20-20

Deadlif…

Thursday June 2, 2016 Thursday 06/02/2016

 

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10…

Wednesday June 1, 2016 Wednesday 06/01/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Tuesday May 31, 2016 Tuesday 05/31/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then…

Saturday May 28, 2016 Saturday 05/28/2016

 

NewEra CrossFit – WOD
Warm-up
Push/Pull/Open/Close (No Measure)
3 Rounds of:

Friday May 27, 2016 Friday 05/27/2016

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Then 3 rou…

Thursday May 26, 2016 Thursday 05/26/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 Roun…

Wednesday May 25, 2016 Wednesday 05/25/2016

NewEra CrossFit – WOD
Warm-up
Push/Pull/Open/Close (No Measure)
3 Rounds of:

10 Pull-…

Tuesday May 24, 2016 Tuesday 05/24/2016

 

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10…

Monday May 23, 2016 Monday 05/23/2016

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Then 3 rounds …

Saturday May 21, 2016 Saturday 05/21/2016

 

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10…

Friday May 20, 2016 Friday 05/20/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Thursday May 19, 2016 Thursday 05/19/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then…

Wednesday May 18, 2016 Wednesday 05/18/2016

 

NewEra CrossFit – WOD
Team Training
1: Metcon (Time)
For Time

104 Wall Ball…

Tuesday May 17, 2016 Tuesday 05/17/2016

NewEra CrossFit – WOD
Warm-up
New Era Warmup #2 (No Measure)
400 meter jog

Then 3 round…

Monday May 16, 2016 Monday 05/16/2016

 

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dyna…

Saturday May 14, 2016 Saturday 05/14/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then…

Friday May 13, 2016 Friday 05/13/2016

 

NewEra CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 minutes of jump rope

T…

Thursday May 12, 2016 Thursday 05/12/2016

 

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10…

Wednesday May 11, 2016 Wednesday 05/11/2016

NewEra CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:

200m Jog

10 Back Exte…

Tuesday May 10, 2016 Tuesday 05/10/2016

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dynamic moveme…

Monday May 9, 2016 Monday 05/09/2016

[caption id="attachment_5498" align="aligncenter" width="290"] The Assault Bike always wins!!![…

Saturday May 7, 2016 Saturday 05/07/2016

 

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then…

Friday May 6, 2016 Friday 05/06/2016

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dynamic moveme…

Thursday May 5, 2016 Thursday 05/05/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 Roun…

Wednesday May 4, 2016 Wednesday 05/04/2016

NewEra CrossFit – WOD
Warm-up
Weightlifting
1: Metcon (Weight)
Snatch Grip Push Press +…

Tuesday May 3, 2016 Tuesday 05/03/2016

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps o…

Monday May 2, 2016 Monday 05/02/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 Roun…

Saturday April 30, 2016 Saturday 04/30/2016

NewEra CrossFit – WOD
Warm-up
Push/Pull/Open/Close (No Measure)
3 Rounds of:

10 Pull-…

Friday April 29, 2016 Friday 04/29/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
400 meter jog, then

2 Roun…

Thursday April 28, 2016 Thursday 04/28/2016

NewEra CrossFit – WOD
Warm-up
New Era Warm Up (No Measure)
2 Rounds:

2 Wall-walks

Wednesday April 27, 2016 Wednesday 04/27/2016

[caption id="attachment_5443" align="aligncenter" width="290"] Sometimes the workout wins[/ca…

Tuesday April 26, 2016 Tuesday 04/26/2016

 

NewEra CrossFit – WOD
Weightlifting
1: Back Squat (8-8-6-6)
8 @ 65%

8 @ 70…

Monday April 25, 2016 Monday 04/25/2016

NewEra CrossFit – WOD
Warm-up
Push/Pull/Open/Close (No Measure)
3 Rounds of:

10 Pull-Ups

Friday April 22, 2016 Friday 04/22/2016

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dynamic moveme…

Thursday April 21, 2016 Thursday 04/21/2016

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dynamic moveme…

Wednesday April 20, 2016 Wednesday 04/20/2016

NewEra CrossFit – WODWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of:
Samson …

Tuesday April 19, 2016 Tuesday 04/19/2016

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dynamic moveme…

Saturday April 16, 2016 Saturday 04/16/2016

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dynamic moveme…

Friday April 15, 2016 Friday 04/15/2016

NewEra CrossFit – WOD
Warm-up
Push/Pull/Open/Close (No Measure)
3 Rounds of:

10 Pull-Up…

Thursday April 14, 2016 Thursday 04/14/2016

 

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10…

Wednesday April 13, 2016 Wednesday 04/13/2016

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dynamic moveme…

Tuesday April 12, 2016 Tuesday 4/12/2016

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps o…

Monday April 11, 2016 Monday 04/11/2016

NewEra CrossFit – WOD
We are lifting some weight today so make sure you feel nice and warm…

Friday April 8, 2016 Friday 04/08/2016

NewEra CrossFit – WOD
Warm-up
Push/Pull/Open/Close (No Measure)
3 Rounds of:

10 Pull-…

Thursday April 7, 2016 Thursday 04/07/2016

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dynamic movement

Wednesday April 6, 2016 Wednesday 04/06/2016

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dynamic moveme…

Tuesday April 5, 2016 Tuesday 04/05/2016

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps o…

Sunday April 3, 2016 Monday 04/04/2016

 

 
NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row …

Thursday March 31, 2016 Thursday 03/31/2016

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps o…

Wednesday March 30, 2016 Wednesday 03/30/2016

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps o…

Tuesday March 29, 2016 Tuesday 03/29/2016

NewEra CrossFit – WODWarm-upPush/Pull/Open/Close (No Measure)3 Rounds of:
10 Pull-Ups
10 Push-Ups…

Monday March 28, 2016 Monday 03/28/2016

NewEra CrossFit – WODWarm-upWarm-up (No Measure)400 Meter Jog
2 Rounds of:
15 PVC OHS
10 Sit Ups

Friday March 25, 2016 Friday 03/25/2016

NewEra CrossFit – WODCrossFit Games Open 14.5 and 16.5 (Time)For Time:
21 Thruster, 95#/65#
21 Ba…

Thursday March 24, 2016 Thursday 03/24/2016

NewEra CrossFit – WOD
Warm-up
Spealer Warm-up (No Measure)
3 minute row + Dynamic moveme…

Wednesday March 23, 2016 Wednesday 03/23/2016

 

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10…

Tuesday March 22, 2016 Tuesday 03/22/2016

NewEra CrossFit – WODWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of:
Samson …

Monday March 21, 2016 Monday 03/21/2016

 

NewEra CrossFit – WOD
Warm-up
Push/Pull/Open/Close (No Measure)
3 Rounds of:

Friday March 18, 2016 Friday 03/18/2016

NewEra CrossFit – WOD
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:

55 Deadlift…

Thursday March 17, 2016 Thursday 03/17/2016

 

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10…

Wednesday March 16, 2016 Wednesday 03/16/2016

 

NewEra CrossFit – WOD
Warm-up
Push/Pull/Open/Close (No Measure)
3 Rounds of:

Tuesday March 15, 2016 Tuesday 03/15/2016

 

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10…

Monday March 14, 2016 Monday 03/14/2016

 

NewEra CrossFit – WOD
Warm-up
Push/Pull/Open/Close (No Measure)
3 Rounds of:

Thursday March 10, 2016 Thursday 03/10/2016

 

NewEra CrossFit – WOD
Warm-up
Push/Pull/Open/Close (No Measure)
3 Rounds of:

Monday March 7, 2016 Monday 03/07/2016

 

NewEra CrossFit – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10…

Friday March 4, 2016 Friday 03/04/2016

NewEra CrossFit – WOD

CrossFit Games Open 16.2 (AMRAP – Reps)
4…

Wednesday March 2, 2016 Wednesday 03/02/2016

 

NewEra CrossFit – WOD
Warm-up
Push/Pull/Open/Close (No Measure)
3 Rounds of:

Tuesday March 1, 2016 Tuesday 03/01/2016

 

NewEra CrossFit – WOD
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:

Thursday February 25, 2016 Thursday 02/25/2016

Announcements
Join us Thursday night to watch the announcement of 16.1!
Once we know the …

Wednesday February 24, 2016 Wednesday 02/24/2016

AnnouncementsJoin us Thursday night to watch the announcement of 16.1!
Once we know the paramete…

Tuesday February 23, 2016 Tuesday 02/23/2016

AnnouncementsJoin us Thursday night to watch the announcement of 16.1!
Once we know the paramete…

Monday February 22, 2016 Monday 02/22/2016

 

NewEra CrossFit – WOD
NOTE: This is a scheduled “back-off” week. Keep the intens…

Friday February 19, 2016 Friday 02/19/2016

Announcements
The 2016 Open starts February 25th! Don’t forget to sign up!!!
NewEra Cross…

Thursday February 18, 2016 Thursday 02/18/2016

 

Announcements
The 2016 Open starts February 25th! Don’t forget to sign up!!!
Ne…

Wednesday February 17, 2016 Wednesday 02/17/2016

 

Announcements
The 2016 Open starts February 25th! Don’t forget to sign up!!!
Ne…

Monday February 15, 2016 Monday-02/15

NewEra CrossFit – WODWeightlifting1: Front Squat (5X5 Every 2:30 Min)Metcon2: CrossFit Games Open…

Saturday February 13, 2016 Saturday 02/13/2016

AnnouncementsThere seems to be some confusion as to what needs to be filled out for Wodify. In an…

Friday February 12, 2016 Friday 02/12/2016

AnnouncementsThere seems to be some confusion as to what needs to be filled out for Wodify. In an…

Thursday February 11, 2016 Thursday 02/11/2016

AnnouncementsThere seems to be some confusion as to what needs to be filled out for Wodify. In an…

Wednesday February 10, 2016 Wednesday 02/10/2016

AnnouncementsThere seems to be some confusion as to what needs to be filled out for Wodify. In an…

Tuesday February 9, 2016 Tuesday 02/09/2016

AnnouncementsThere seems to be some confusion as to what needs to be filled out for Wodify. In an…

Monday February 8, 2016 Monday 02/08/2016

AnnouncementsBy now you should have received your initial welcome email, a new updated waiver to …

Saturday February 6, 2016 Saturday 02/06/2016

AnnouncementsBy now you should have received your initial welcome email, a new updated waiver to …

Friday February 5, 2016 Friday 02/05/2016

AnnouncementsBy now you should have received your initial welcome email, a new updated waiver to …

Thursday February 4, 2016 Thursday 02/04/2016

AnnouncementsBy now you should have received your initial welcome email, a new updated waiver to …

Wednesday February 3, 2016 Wednesday 02/03/2016

AnnouncementsBy now you should have received your initial welcome email, a new updated waiver to …

Tuesday February 2, 2016 Tuesday 02/02/2016

NewEra CrossFit – WOD
Warm-up
1: Burgener Warm-up (No Measure)
BURGENER WARM-UP:

1. D…

Monday February 1, 2016 Monday 02/01/2016

NewEra CrossFit – WOD
Warm-up
1: The CrossFit Warm-up (No Measure)
3 rounds of 10-15 rep…

Saturday January 30, 2016 Saturday 01/30/2016

NewEra CrossFit – WOD
1: Burgener Warm-up (No Measure)
BURGENER WARM-UP:

1. Down and “Fini…

Friday January 29, 2016 Friday 01/29/2016

NewEra CrossFit – WOD
1: Good Morning and GHDSU (No Measure)
3 – 4 Supersets of:

10 Good Mor…

Thursday January 28, 2016 Thursday 01/28/2016

NewEra CrossFit – WOD
1: Weighted Pull-ups (2-2-2-2-2)
If you don’t have pull ups spend this …

Wednesday January 27, 2016 Wednesday 01/27/2016

NewEra CrossFit – WOD1: Burgener Warm-up (No Measure)BURGENER WARM-UP:
1. Down and “Finish”
2. El…

Tuesday January 26, 2016 Tuesday 01/26/2016

***All members should receive a welcome email today from Wodify. It’s a prety easy process, jus…

Monday January 25, 2016 Monday 01/25/2016

NewEra CrossFit – WOD
A: Back Squat (2-2-2-2-2)
Make these box squats if possible. Box should…

Sunday January 24, 2016 WOD

 

 

In teams of 3 complete the following for time:
200 Front Squats, 135/95
200…

Saturday January 23, 2016 WOD

 

 

Teams of 3 complete the following for time:
200 Front Squats, 135/95
200 Ki…

Friday January 22, 2016 WOD

1.
A. 8 rep Back Squat, heavy
B. 6 rep Back Squat, heavy
C. 4 rep Back Squat, heavy

2.
AMR…

Thursday January 21, 2016 WOD

 

 

1.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately…

Wednesday January 20, 2016 WOD

 

 

1.
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 …

Tuesday January 19, 2016 WOD

1.
Every minute on the minute for 7:
200 Meter Run
***Rest 3 minutes
Repeat – EMOM for 7:…

Monday January 18, 2016 WOD

1. Snatch (20 minute cap)
3×1 at 90%
2×2 at 80-85%, does not need to be touch and go

If …

Saturday January 16, 2016 WOD

 

 

1.
5 Rounds For Time:
30 Kettlebell Swings 70-53
30 Push ups
Then 1,000m …

Friday January 15, 2016 WOD

 

1.
30 Front Squat, 155/105
15 Muscle up
20 Front Squat, 155/105
10 Muscle up
1…

Thursday January 14, 2016 WOD

1.
Three sets of:
Double Unders x 50
Rest 20 seconds
Kettlebell Swings x 15-20 reps
Rest…

Wednesday January 13, 2016 WOD

1.
5 Rounds For Time:
5 Deadlift 315/255
15 Kipping HSPU

*Scale weight to 65-75% of you…

Tuesday January 12, 2016 WOD

 

1.
3 rounds of 3 mins on/3 mins off:
6-9-12-15-18…
Thruster, 95/65
TTB

2.
E…

Monday January 11, 2016 WOD

 

1. Squats!
A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS

2.
5 mi…

Saturday January 9, 2016 WOD

[caption id="attachment_4910" align="aligncenter" width="290"] 10am kids class! Start em early!!!…

Friday January 8, 2016 WOD

 

1.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*…

Thursday January 7, 2016 WOD

1. Push Press: 3 Reps Every 1:30 For 10 Sets
Start around 60% of your 1RM Push Press. Build …

Wednesday January 6, 2016 WOD

1. Every 2 minutes for 10:Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 r…

Tuesday January 5, 2016 WOD

1. Five rounds for time of: 30 Double-Unders

15 Kettlebell Swings (70/53)

&nbsp…

Monday January 4, 2016 WOD

1.

Every 2minutes for 10 minutes:

3 Position Clean (high hang, mid thigh, 2″ below the …

Saturday January 2, 2016 WOD

 

With a partner complete the following for time:

3000 meter Row

30 Hand stand …

Wednesday December 30, 2015 WOD

***We will be closed Thursday and Friday for New Years! Back to normal Saturday.
A.

Every 2…

Tuesday December 29, 2015 WOD

 

For time:

9, 15, 21 of:

Thruster 135/95

Ring Dip

***Rest 5 minutes, the…

Monday December 28, 2015 WOD

 

A. Three sets of:  Jerk x 3

***Don’t worry about weight, focus on mechan…

Wednesday December 23, 2015 WOD

***We will be closed Thursday for Christmas Eve, Friday and Saturday for Christmas. Normal hour…

Tuesday December 22, 2015 WOD

***Last day for coat and jacket donations!
 

A.

Take 20 minutes to build to a 2 rep…

Monday December 21, 2015 WOD

*** 2 days left to donate warmth to those who need it this winter. Thank You!!!
 

A.

Saturday December 19, 2015 WOD

 

***Don’t forget to bring in your unused or unneeded jackets and coats. We’ll collec…

Friday December 18, 2015 WOD

***Don’t forget to bring in your unused or unneeded jackets and coats. We’ll collect donations …

Monday December 14, 2015 WOD

 

A.
Every 2 minutes for 12:
Overhead Squat x 2
Take all 6 sets to build to todays…

Saturday December 12, 2015 WOD

Keep the warm clothes coming!  The box is filling quickly and we’d love it to overflow in the…

Friday December 11, 2015 WOD

The bin is ready for donations! Coates and jackets of any size are greatly appreciated!!!

Thursday December 10, 2015 WOD

The bin is ready for donations!  Coates and jackets of any size are greatly appreciated!!!
A.

Wednesday December 9, 2015 WOD

The bin should be ready for donations tomorrow so bring in any size coat/jacket for any age.  C…

Tuesday December 8, 2015 WOD

***I think we all have a jacket or two in the closet that hasn’t been worn in years…In the ne…

Monday December 7, 2015 WOD

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 …

Saturday December 5, 2015 WOD

 

A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 92-95%

Rem…

Friday December 4, 2015 WOD

A.
Every two minutes, for 16 minutes (8 sets):
Push Press x 1 rep

Build over the course …

Thursday December 3, 2015 WOD

 

A. 3 rounds for time:
1000 m Row or 800 m Run
42 KB Swings (53/35)
24 Pull Ups

Wednesday December 2, 2015 WOD

 

A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your …

Tuesday December 1, 2015 WOD

 

A.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 5
*Pick your weight…

Monday November 30, 2015 WOD

 

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*…

Thursday November 26, 2015 WOD

Wednesday November 25, 2015 WOD

***We will be closed Thursday – Saturday for Thanksgiving***

A.
“12 Days of Thankfulness”…

Tuesday November 24, 2015 WOD

 

***We will be closed Thursday – Saturday for Thanksgiving***

A. EMOM for 10 minu…

Monday November 23, 2015 WOD

***We will be closed Thursday – Saturday for Thanksgiving***
A.
Every 2 minutes, for 10 minut…

Saturday November 21, 2015 WOD

 
For Thanksgiving week we will have regular classes Monday through Wednesday, then clo…

Friday November 20, 2015 WOD

 
For Thanksgiving week we will have regular classes Monday through Wednesday, then clo…

Thursday November 19, 2015 WOD

 

For Thanksgiving week we will have regular classes Monday through Wednesday, then clo…

Wednesday November 18, 2015 WOD

For Thanksgiving week we will have regular classes Monday through Wednesday, then closed Thursd…

Tuesday November 17, 2015 WOD

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 2008 in …

Monday November 16, 2015 WOD

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Bat…

Saturday November 14, 2015 WOD

A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90-92%

B.
For time:…

Friday November 13, 2015 WOD

 

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-92%

B.

Thursday November 12, 2015 WOD

[caption id="attachment_4724" align="aligncenter" width="290"] DON’T PUKE!!!

 

Wednesday November 11, 2015 WOD

 

 

 

In case you didn’t know:  Veterans Day – a public holiday held on…

Tuesday November 10, 2015 WOD

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 8 Strict Chest-to-Bar Pull-Ups

Monday November 9, 2015 WOD

 

A.
Every 2 minutes, for …

Saturday November 7, 2015 WOD

 

A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90%
B.
Comp…

Friday November 6, 2015 WOD

 

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90%

 …

Thursday November 5, 2015 WOD

A. 20 minute row for max meters

 

B.  Every 2 minutes for 14 minutes:
100 m Run

Wednesday November 4, 2015 WOD

 

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%

Tuesday November 3, 2015 WOD

 

A. Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Up…

Monday November 2, 2015 WOD

 

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*…

Saturday October 31, 2015 WOD

***These are almost gone.  If you want one better move quick.  If we’re out of your size please l…

Friday October 30, 2015 WOD

New Tanks & Tees…Get one bef…

Thursday October 29, 2015 WOD

 

The significance of Hero WODs
“RJ”
5 rounds for time:
800 m Run
5 Rope Climbs

Tuesday October 27, 2015 WOD

 
A.  Every 2 minutes for 12:
Front Squat
Set 1 – 3 @ 85-90%
Set 2 – 2 @ 90-95%
Set…

Monday October 26, 2015 WOD

 
A.  EMOM for 8 minutes:
Shoulder Press x 1
Set 1 – 55%
Set 2 – 65%
Set 3 – 70%
S…

Saturday October 24, 2015 WOD

 
***Wod Wars in Tulare!  First heat is at 9am and it should be running until 5ish.  He…

Friday October 23, 2015 WOD

 
***Mobility Class is back!!!  This Sunday at 8am, sign up sheet is in on the bulletin…

Thursday October 22, 2015 WOD

 
***Mobility Class is back!!!  This Sunday at 8am, sign up sheet is in on the bulletin…

Wednesday October 21, 2015 WOD

***Mobility Class is back!!!  This Sunday at 8am, sign up sheet is in on the bulletin board.
&…

Tuesday October 20, 2015 WOD

 

A.
Front Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep…

Monday October 19, 2015 WOD

 
A.  Every 2 minutes for 12 minutes:
Strict Shoulder Press x 2 reps
*Aim for 93-98% …

Friday October 16, 2015 WOD

 
**Barbells 4 Boobs this Saturday, 8-11am.  No regular scheduled classes, just this ev…

Thursday October 15, 2015 WOD

 
**Barbells 4 Boobs this Saturday, 8-11am.  No regular scheduled classes, just this ev…

Wednesday October 14, 2015 WOD

 
**Barbells 4 Boobs this Saturday, 8-11am.  No regular scheduled classes, just this ev…

Tuesday October 13, 2015 WOD

***Mobility class Sunday at 8am.  If we don’t have a minimum of 5 signed up it will be canceled s…

Monday October 12, 2015 WOD

 

A.  Every 2 minutes for 12 minutes: Strict Shoulder Press x 3 reps

 

B. …

Friday October 9, 2015 WOD

 
*Don’t forget about the mobility class Sunday at 8am!  Only $5 for members and $10 fo…

Thursday October 8, 2015 WOD

 

A.  Every 2 minutes, for 10 minutes (5 sets) of: Split Jerk x 3 reps @ 70-80%
***F…

Wednesday October 7, 2015 WOD

 

A.  Every 2 minutes for 10: Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%

Tuesday October 6, 2015 WOD

 

A.  Five sets of: Front Squat x 3-4 reps
Rest 3 minutes between sets and try and c…

Monday October 5, 2015 WOD

Great day in Los Banos!  Two teams represented us well with a 1st and a 9th out of 27.  Jenna, …

Saturday October 3, 2015 WOD

 

A.  Every 2 min for 10: Back Squat
*Set 1 –5 reps @ 55%
*Set 2 –5 reps @ 65%
*Se…

Friday October 2, 2015 WOD

 

A.  EMOM for 12 minutes
Front squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Set…

Thursday October 1, 2015 WOD

 
This coming Saturday we have another competition in Los Banos.  We have a couple team…

Wednesday September 30, 2015 WOD

 
This coming Saturday we have another competition in Los Banos.  We have a couple team…

Tuesday September 29, 2015 WOD

 
This coming Saturday we have another competition in Los Banos.  We have a couple team…

Monday September 28, 2015 WOD

 
Great weekend of competing in Bakersfield.  7 athletes took part, highlighted by a 1s…

Saturday September 26, 2015 WOD

 
REMINDER REMINDER REMINDER!  Mobility class. 8am. This Sunday.  Do it
***The only class …

Friday September 25, 2015 WOD

 
REMINDER REMINDER REMINDER!  Mobility class. 8am. This Sunday.  Do it
***The only cl…

Thursday September 24, 2015 WOD

 
***The only class we’ll have Saturday the 26th is the kids class.  We have 7 athletes…

Wednesday September 23, 2015 WOD

 
***The only class we’ll have Saturday the 26th is the kids class.  We have 7 athletes…

Monday September 21, 2015 WOD

***The only class we’ll have Saturday the 26th is the kids class.  We have 7 athletes competing…

Saturday September 19, 2015 WOD

*Kids class Saturday at 10!
**Mobility Class Sunday at 8!!!
 

Partner time!

In tea…

Friday September 18, 2015 WOD

***Kids class tomorrow at 10am, never too soon for fitness!
 

A.  Every minute on the …

Thursday September 17, 2015 WOD

 

A.  10 Minutes to work on snatch positions

B.  EMOM for 15 minutes:
Power Snatc…

Wednesday September 16, 2015 WOD

 

A.  Every 90 seconds for 15 minutes:
Power Clean & Jerk x 3 reps
*Choose load…

Tuesday September 15, 2015 WOD

 

A.  Every 3 minutes for 15 minutes:
OHS x 3
Strict Chest to Bar Pull-up x 3
Incr…

Monday September 14, 2015 WOD

A. Every 2 minutes for 12 minutes:
Shoulder Press x 3 reps
Build to a heavy set of 3

&nb…

Saturday September 12, 2015 WOD

REMINDER:  Saturday class schedule is regular group class at 7, 8 and 9am.  Kids and Intro at 1…

Friday September 11, 2015 WOD

[video poster=”http://neweracrossfit.com/wp-content/uploads/2015/09/christmasabbot.jpg” loop=”on”…

Thursday September 10, 2015 WOD

Kids Classes will be Wednesdays at 2:30 and Saturdays at 10am.  The updated class schedule will…

Tuesday September 8, 2015 WOD

Our Kids Open House was a success this past Saturday and moving forward Kids Classes will be Wedn…

Monday September 7, 2015 WOD

Only one class tomorrow at 12:30!!!
 

Take 10 minutes to work on snatch pulls and po…

Saturday September 5, 2015 WOD

***There will be no 10am class Saturday the 5th due to our first ever Kids Open House!  Check o…

Friday September 4, 2015 WOD

***There will be no 10am class Saturday the 5th due to our first ever Kids Open House!  Check o…

Thursday September 3, 2015 WOD

 

A. EMOM for 10 minutes:

Push Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, …

Wednesday September 2, 2015 WOD

 
***There will be no 10am class Saturday the 5th due to our first ever Kids Open House…

Tuesday September 1, 2015 WOD

[caption id="attachment_4478" align="aligncenter" width="290"] Before we had a bench!

Saturday August 29, 2015 WOD

***There will be no 10am class Saturday the 5th due to our first ever Kids Open House!  Check out…

Friday August 28, 2015 WOD

***There will be no 10am class Saturday the 5th due to our first ever Kids Open House!  Check out…

Thursday August 27, 2015 WOD

***There will be no 10am class Saturday the 5th due to our first ever Kids Open House!  Check out…

Wednesday August 26, 2015 WOD

Times running out!  If you haven’t signed up for the Nutrition Challenge yet, do it now!!!

&…

Tuesday August 25, 2015 WOD

 
Dont forget to sign up for the Nutrition Challenge!!!
A.  20 Minutes to work to toda…

Monday August 24, 2015 WOD

Every 2:30 for 20 minutes: Back Squat
Set 1: 6 @ 60%
Set 2: 4 @ 70%
Set 3: 2 @ 80%
Set 4:…

Saturday August 22, 2015 WOD

A.
For Time:
3 Muscle Ups
20 Chest to Bar Pull-Ups
1 Clean 205/135
1 Clean 225/145
1 Cl…

Friday August 21, 2015 WOD

Sunday August 30th we will begin a mobility class at 8am!  We have a sign-up sheet on the bulle…

Thursday August 20, 2015 WOD

 
Sunday August 30th we will begin a mobility class at 8am!  We have a sign-up sheet on…

Wednesday August 19, 2015 WOD

Sunday August 30th we will begin a mobility class at 8am!  We have a sign-up sheet on the bulle…

Tuesday August 18, 2015 WOD

 

A) Every 2 minutes for 16 minutes: Bench/Floor Press
Set 1: 5 @ 60%
Set 2: 3 @ 75…

Monday August 17, 2015 WOD

 

A) Every 2:30 for 20 minutes (8 Sets): Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*…

Saturday August 15, 2015 WOD

 

A) Take 25 minutes to work on the Snatch.  If you need technique work, stay light a…

Friday August 14, 2015 WOD

 

A) Every 2 minutes for 16 minutes: 3 Push Press
*Remember – Dip and drive!  No re-…

Thursday August 13, 2015 WOD

 

A) Every 2 minutes for 16:  Floor/Bench Press
Set 1: 5 @ 60%
Set 2: 3 @ 75%
Set …

Wednesday August 12, 2015 WOD

 

Dont forget to sign up for the Nutrition Challenge!!!
 

A) Every 2 minutes f…

Tuesday August 11, 2015 WOD

 Dont forget to sign up for the Nutrition Challenge!!!
 

 

A) Overhead Squat 5…

Monday August 10, 2015 WOD

 

A) Every 2:30 for 20 minutes:  Back Squat

Set 1 – 6 @ 60%
Set 2 – 4 @ 70%
Set …

Saturday August 8, 2015 WOD

NEW ERA 30 DAY PARTNER NUTRITION CHALLENGE
What is this challenge about?

This challenge wil…

Friday August 7, 2015 WOD

A) Every 90 seconds for 15 minutes Split Jerk x 2 reps. Loads per set (by %): 50, 55, 60, 65,…

Thursday August 6, 2015 WOD

A) 3000/2000 meter row @ 70%

 

B) AMRAP in 22 minutes of:
200 Meter Row
10 Toes …

Wednesday August 5, 2015 WOD

A) Every 2 minutes for 16 minutes: Front Squat
Set 1 – 2 @ 75%
Set 2 – 2 @ 80%
Set 3 – 2 @…

Tuesday August 4, 2015 WOD

A) Spend 15-20 minutes working on Handstand walks. If you have walking on your hands down, sp…

Monday August 3, 2015 WOD

 

A)Every 2:30 for 20 minutes:  Back Squat

Set 1 – 6 @ 60%
Set 2 – 4 @ 70%
Set 3…

Saturday August 1, 2015 WOD

 

[wod date=”2015-8-01″]

Friday July 31, 2015 WOD

 

[wod date=”2015-7-31″]

Thursday July 30, 2015 WOD

 

[wod date=”2015-7-30″]

Wednesday July 29, 2015 WOD

 
***We’ve been having some issues in the gym with people doing their own thing off to …

Tuesday July 28, 2015 WOD

 
***We’ve been having some issues in the gym with people doing their own thing off to the …

Monday July 27, 2015 WOD

***We’ve been having some issues in the gym with people doing their own thing off to the side o…

Saturday July 25, 2015 WOD

 
***We’ve been having some issues in the gym with people doing their own thing off to …

Friday July 24, 2015 WOD

***We’ve been having some issues in the gym with people doing their own thing off to the side o…

Thursday July 23, 2015 WOD

 

[wod date=”2015-7-23″]

Wednesday July 22, 2015 WOD

 

[wod date=”2015-7-22″]

Tuesday July 21, 2015 WOD

 

[wod date=”2015-7-21″]

Monday July 20, 2015 WOD

“There are two kinds of people, those who do the work and those who take the credit. Try to be …

Friday July 17, 2015 WOD

 

Don’t forget about the 2pm meeting this Saturday for members interested in competin…

Thursday July 16, 2015 WOD

 

Kevin Hall, this Saturday, 3pm.  Be there!  Unless you don’t care about GAINZ!  In …

Wednesday July 15, 2015 WOD

A.  Another HUGE thank you to all the local sponsors that helped our regional team out this y…

Tuesday July 14, 2015 WOD

 
On July 18th we will have another Kevin Hall GAINZ talk at 3pm.  No need to sign up, …

Monday July 13, 2015 WOD

 
On July 18th we will have another Kevin Hall GAINZ talk at 3pm.  No need to sign up, …

Saturday July 11, 2015 WOD

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. …

Friday July 10, 2015 WOD

 
On July 18th we will have another Kevin Hall GAINZ talk at 3pm.  No need to sign up, …

Thursday July 9, 2015 WOD

On July 18th we will have another Kevin Hall GAINZ talk at 3pm.  No need to sign up, just come …

Wednesday July 8, 2015 WOD

 
On July 18th we will have another Kevin Hall GAINZ talk at 3pm.  No need to sign up, …

Tuesday July 7, 2015 WOD

 
On July 18th we will have another Kevin Hall GAINZ talk at 3pm.  No need to sign up, …

Monday July 6, 2015 WOD

On July 18th we will have another Kevin Hall GAINZ talk at 3pm.  No need to sign up, just come …

Friday July 3, 2015 WOD

 

*** Don’t forget about our Independence Day Pot-Luck this Friday at 6pm.  We’ll all do …

Thursday July 2, 2015 WOD

 

*** Don’t forget about our Independence Day Pot-Luck this Friday at 6pm.  We’ll all…

Wednesday July 1, 2015 WOD

*** Don’t forget about our Independence Day Pot-Luck this Friday at 6pm.  We’ll all do a work out…

Tuesday June 30, 2015 WOD

[wod date=”2015-6-30″]

Monday June 29, 2015 WOD

Mark your calendars…July 18th we will have another Kevin Hall GAINZ talk at 3pm.  no need to …

Saturday June 27, 2015 WOD

***Are you interested in competing with Team New Era CrossFit? Individual, team, masters, scale…

Friday June 26, 2015 WOD

***Are you interested in competing with Team New Era CrossFit? Individual, team, masters, scale…

Thursday June 25, 2015 WOD

***Are you interested in competing with Team New Era CrossFit? Individual, team, masters, scale…

Wednesday June 24, 2015 WOD

***Are you interested in competing with Team New Era CrossFit? Individual, team, masters, scale…

Tuesday June 23, 2015 WOD

***Are you interested in competing with Team New Era CrossFit? Individual, team, masters, scale…

Monday June 22, 2015 WOD

***Are you interested in competing with Team New Era CrossFit? Individual, team, masters, scale…

Friday June 19, 2015 WOD

[wod date=”2015-6-19″]

Thursday June 18, 2015 WOD

***Are you interested in competing with Team New Era CrossFit? Individual, team, masters, scale…

Wednesday June 17, 2015 WOD

***Are you interested in competing with Team New Era CrossFit?  Individual, team, masters, scal…

Tuesday June 16, 2015 WOD

***Are you interested in competing with Team New Era CrossFit?  Individual, team, masters, scal…

Monday June 15, 2015 WOD

***Are you interested in competing with Team New Era CrossFit?  Individual, team, masters, scal…

Saturday June 13, 2015 WOD

[wod date=”2015-6-13″]

Friday June 12, 2015 WOD

 
Some news and notes:
1.  We’re approaching Fathers Day and will have a little in hou…

Thursday June 11, 2015 WOD

Some news and notes:
1.  We’re approaching Fathers Day and will have a little in house competi…

Wednesday June 10, 2015 WOD

[wod date=”2015-6-10″]

Tuesday June 9, 2015 WOD

[wod date=”2015-6-9″]

Monday June 8, 2015 WOD

[wod date=”2015-6-8″]

Saturday June 6, 2015 WOD

[wod date=”2015-6-6″]

Friday June 5, 2015 WOD

[wod date=”2015-6-5″]

Thursday June 4, 2015 WOD

[wod date=”2015-6-4″]

Wednesday June 3, 2015 WOD

[wod date=”2015-6-3″]

Tuesday June 2, 2015 WOD

[wod date=”2015-6-2″]

Monday June 1, 2015 WOD

[wod date=”2015-6-01″]

 

 

Saturday May 30, 2015 WOD

[wod date=”2015-5-30″]

Friday May 29, 2015 WOD

[wod date=”2015-5-29″]

Thursday May 28, 2015 WOD

[wod date=”2015-5-28″]

Wednesday May 27, 2015 WOD

Team New Era did an awesome job re…

Tuesday May 26, 2015 WOD

5 x 3 Ring muscle Up Hip-Kip drill

5 x 3 Kipping Ring-Dips

[wod date=”2015-5-26″]

Saturday May 23, 2015 WOD

[wod date=”2015-5-23″]

Friday May 22, 2015 WOD

[wod date=”2015-5-22″]

Thursday May 21, 2015 WOD

***Don’t forget, we have some schedule changes this week due to The Super California Regionals!…

Wednesday May 20, 2015 WOD

***Just a reminder, we have some schedule changes coming up due to The Super California Regiona…

Tuesday May 19, 2015 WOD

[wod date=”2015-5-19″]

Monday May 18, 2015 WOD

[wod date=”2015-5-18″]

Saturday May 16, 2015 WOD

[wod date=”2015-5-16″]

Friday May 15, 2015 WOD

[wod date=”2015-5-15″]

Thursday May 14, 2015 WOD

[wod date=”2015-5-14″]

Wednesday May 13, 2015 WOD

[wod date=”2015-5-13″]

Tuesday May 12, 2015 WOD

Warm-up:  5 rounds NOT FOR TIME of: 5 strict pull-ups or ring rows, 10 hand release push-ups,…

Monday May 11, 2015 WOD

[wod date=”2015-5-11″]

Saturday May 9, 2015 WOD

Mothers Day is Sunday May 10th!  Don’t forget your MOM!!!

Please remember…we will have only …

Friday May 8, 2015 WOD

[wod date=”2015-5-8″]

 

Thursday May 7, 2015 WOD

[wod date=”2015-5-7″]

Wednesday May 6, 2015 WOD

***Don’t forget to sign up for the Mothers Day work out this Saturday!  Sign-up and find detail…

Tuesday May 5, 2015 WOD

[caption id="attachment_2789" align="aligncenter" width="290"] Throw Back Tuesday
***D…

Monday May 4, 2015 WOD

 
***Don’t forget to sign up for the Mothers Day work out this Saturday!  Sign-up and f…

Saturday May 2, 2015 WOD

[wod date=”2015-5-02″]

Friday May 1, 2015 WOD

[wod date=”2015-5-01″]

Thursday April 30, 2015 WOD

[wod date=”2015-4-30″]

Wednesday April 29, 2015 WOD

[wod date=”2015-4-29″]
Post WOD
Plank Hold 3x 60 secs Rest 1 min between sets.
forearms an…

Tuesday April 28, 2015 WOD

Warm-Up:  500 meter row, 20 PVC pass-throughs, 10 PVC OHS, 3 wall walks, coach led stretch

Monday April 27, 2015 WOD

Warm-Up:  400 meter jog, coach led dynamic warm-up

_______________________________________…

Saturday April 25, 2015 WOD

[wod date=”2015-4-25″]

Post-WOD:  3 sets of:  1:00 plank hold (elbows and toes), V-Ups x 20

Friday April 24, 2015 WOD

Warm-Up:  3 rounds at a slow pace of: 5 ring rows, 10 push ups, 10 squats, 15 sit-ups.  Then:…

Thursday April 23, 2015 WOD

Warm-Up:  5 minute foam roll, Hollow Rock x 10, Superman x 10, Plank hold (hands and Toes) x …

Wednesday April 22, 2015 WOD

Warm-Up:  400 meter jog/500 meter row, Dynamic warm-up led by coach from cage to cage

____…

Tuesday April 21, 2015 WOD

Warm-up:  2 minute jump rope then cage to cage: high knees, heel to butt, lateral lunges, bea…

Monday April 20, 2015 WOD

A lot of you have been asking so I’m guessing a lot more of you have been wondering exactly what …

Saturday April 18, 2015 WOD

Warm-Up:  100 double unders or 300 singles, 20 steps walking lunge forward, 20 steps walking …

Friday April 17, 2015 WOD

Warm-Up:  Knee pulls, quad pulls, lateral lunge, toe pulls, scissor kicks, karioka, spiderman…

Thursday April 16, 2015 WOD

Warm-Up:   400 meter jog/500 meter row, arm circles, toe touch and walk to plank, air squat, …

Wednesday April 15, 2015 WOD

Warm-Up:  knee pulls, quad pulls, toe pulls, spiderman, lateral lunge, burpee broad jumps, PV…

Tuesday April 14, 2015 WOD

https://youtu.be/jxHCxtd4Gfs

 

Warm-Up:   Knee pulls, Quad Pulls, Toe Pulls, Spide…

Monday April 13, 2015 WOD

Warm-Up: 2 Sets of 10 Yards Each: Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Carioca, …

Saturday April 11, 2015 WOD

[wod date=”2015-4-11″]

Friday April 10, 2015 WOD

[wod date=”2015-4-10″]

 

Thursday April 9, 2015 WOD

[wod date=”2015-4-9″]

Wednesday April 8, 2015 WOD

[wod date=”2015-4-8″]

Tuesday April 7, 2015 WOD

[wod date=”2015-4-7″]

Monday April 6, 2015 WOD

TESTING TIME!!!
Hope everyone had a wonderful Easter Sunday!  Now it’s time to use the extra pou…

Saturday April 4, 2015 WOD

Some things to keep in mind as we head into testing week:
Most of us are members at New Era for …

Friday April 3, 2015 WOD

A.
Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes
Build load over the course of the fiv…

Thursday April 2, 2015 WOD

A.
Every minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow…

Wednesday April 1, 2015 WOD

A.
27 – 21 – 15 – 9 of:
Calorie Row
Thrusters (135/95)
B.
Every minute, for 15 minutes (…

Tuesday March 31, 2015 WOD

In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20…

Monday March 30, 2015 WOD

***Programing Note***
After a grueling final workout to end the 2015 Open we’re going to tak…

Thursday March 26, 2015 WOD

Final week of the Open so as we have the previous four weeks, we recommend if you are participati…

Wednesday March 25, 2015 WOD

Check out The Open 2015 page to get signed up for our End of the Open Pot Luck.

A.
Every 90 s…

Tuesday March 24, 2015 WOD

A.
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – Deadlift x 5 re…

Monday March 23, 2015 WOD

A few notes for the week:

1. Due to the high number of people trying to repeat 15.4 on Monday,…

Thursday March 19, 2015 WOD

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Sit ups x 20 reps
Minute 2 – Ru…

Wednesday March 18, 2015 WOD

A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1.1
(rest 5-10 seconds between sin…

Tuesday March 17, 2015 WOD

A.
Three sets for times of:
Row x 15 calories
24″/20″ Burpee Box Jump Overs x 15 reps
Res…

Monday March 16, 2015 WOD

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 St…

Friday March 13, 2015 WOD

Get your heat here

Thursday March 12, 2015 WOD

Sign up sheet for massage this Saturday is on the bulletin board!  Get your spot before they’re a…

Wednesday March 11, 2015 WOD

A.
Six sets of:
Front Squat x 1-2 reps
Rest as needed
Build over the course of the six se…

Tuesday March 10, 2015 WOD

Moving on UP!!!  Yes it’s only 1 spot but it’s the small victories in life that matter.  Hopefull…

Monday March 9, 2015 WOD

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 3 reps @ 77-82% (based on feel – …

Friday March 6, 2015 WOD

15.2

***Please get your heat time via the link above.  Also, be sure you select am if you want…

Thursday March 5, 2015 WOD

Important info for the week:
1. We will have a heat schedule on line. So Thursday night, immed…

Wednesday March 4, 2015 WOD

Important info for the week:
1. We will have a heat schedule on line. So Thursday night, immedia…

Tuesday March 3, 2015 WOD

After week one we are sitting just inside the top 20!  Tied at 19, with our sights set on mov…

Monday March 2, 2015 15.1 is done, bring on 15.2!

If 2015 is your first Open, congratulations, you’re a fifth of the way done!  Hopefully you enjoy…

Friday February 27, 2015 WOD

15.1

Thursday February 26, 2015 WOD

https://www.youtube.com/watch?v=2CiWByHqv4I

The 2015 Open begins today with the live announcem…

Wednesday February 25, 2015 WOD

A.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee B…

Tuesday February 24, 2015 WOD
Who’s this BEAST!? No doubt he’s s…

Monday February 23, 2015 WOD

If you can see this, your browser doesn’t understand iframes. to the widget.

A.
Back Squat

Saturday February 21, 2015 WOD

A.
A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 D…

Friday February 20, 2015 WOD

A. Every 2 minutes for 16:
Front Squat + Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Se…

Thursday February 19, 2015 WOD

https://www.youtube.com/watch?v=Rlc4TBl-F3Q

 Next up at New Era we have week 1 of the Open sta…

Wednesday February 18, 2015 WOD

Shirts are re-stocked and ready for you as of Wednesday evening!
A.
With the Open just 8 days…

Tuesday February 17, 2015 WOD

Next up at New Era we have week 1 of the Open starting Thursday February 26th.  If you haven’…

Monday February 16, 2015 WOD

Tuff Love was a success!  A big thank you to all who participated and we look forward to doin…

Saturday February 14, 2015 Valentines Day Tuff Love Competition!!!

The gym is closed tomorrow unless you’re competing or coming to watch.  Back to normal hours Mond…

Friday February 13, 2015 WOD

A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 …

Thursday February 12, 2015 WOD

In teams of two complete the following for time:

1.  1 mile run (both team members run the…

Wednesday February 11, 2015 WOD

***Just a reminder, there will be no regular classes Saturday as we will be running our Valenti…

Tuesday February 10, 2015 WOD

***Just a reminder, there will be no regular classes Saturday as we will be running our Valenti…

Monday February 9, 2015 WOD

A.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%

B.
For tim…

Saturday February 7, 2015 WOD

 

The 4th workout from last years Open.  If you aren’t familiar with the feeling of 100% …

Friday February 6, 2015 WOD

A.
Every 2.5 minutes for 17.5, Back Squat:
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*S…

Thursday February 5, 2015 WOD

[caption id="attachment_2260" align="aligncenter" width="290"] Coming soon!

 

Wednesday February 4, 2015 WOD

A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%

Tuesday February 3, 2015 WOD

It’s time! The 2015 Open!!!

The workout will be doable for all…

Saturday January 24, 2015 WOD

A.
Four rounds for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Doub…

Friday January 23, 2015 WOD

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 …

Thursday January 22, 2015 WOD

A.
Every 3 minutes for 15 (5 sets), Floor Press
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10…

Wednesday January 21, 2015 WOD

A.
Every 3 minutes for 15 (5 sets), Deadlift:
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 r…

Tuesday January 20, 2015 WOD

A.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 85%
B.
For times:
B1.

Monday January 19, 2015 WOD

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-90%
Strict Handsta…

Saturday January 17, 2015 WOD

A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups (Scale t…

Friday January 16, 2015 WOD

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 …

Thursday January 15, 2015 WOD

A.
Every 2 minutes, for 10 minutes (5 sets):
Hang Power Clean
*Set 1 – 6 reps @ 55%
*Set …

Wednesday January 14, 2015 WOD

A.
Every 3 minutes, for 15 minutes (5 sets) Deadlift:
*Set 1 – 10 reps @ 50% of 1-RM
*Set …

Tuesday January 13, 2015 WOD

A.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%

B.
Ten…

Monday January 12, 2015 WOD

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Front Squat x 2 reps @ 78-83%
Strict Han…

Saturday January 10, 2015 WOD

A.
Five sets for times of:
5 Power Cleans ((225/145 lbs)Scale weight if needed)
10 Chest-t…

Friday January 9, 2015 WOD

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps…

Thursday January 8, 2015 WOD

Partner Thursday!

A.
Run 1 Mile or Row 2000 Meters

B. When the clock hits 12 minutes, in f…

Wednesday January 7, 2015 WOD

A.
Every 3 minutes for 15 minutes, Deadlift:
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @…

Tuesday January 6, 2015 WOD

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80%
Strict Handstan…

Monday January 5, 2015 WOD

A.
Every 90 seconds for 7 and a half minutes (Five sets) of:
3-Position Clean
(high hang, mid-…

Saturday January 3, 2015 WOD

A.
Five sets of:
Power Clean x 8 reps
Rest 2 minutes

*Set 1 – 135/95 lbs
*Set 2 – 155/105 …

Friday January 2, 2015 WOD

A.
Fitness: Five sets of:
30 Second of Pull-ups or Ring-rows
Rest 30 seconds

Performance: F…