Category: WOD

WOD

“Jenkins” Hero Wod

40 Min Partner AMRAP:  reps split however, runs together

50 Burpees

400m Run (blvd or 4 100’s)

50 KB (53/35)

400m Run

50 Pull Ups

400m Run

50 Push Ups

400m Run

FitWOD

Run/Row/Ski 5K

WOD

200/150 Cal. Assault Bike for Time:

EMOM perform:

@1:00, 5:00, 9:00, 13:00, 17:00, 21:00, 25:00, 29:00, 33:00 :  8 Ball Slams (20/15)

@2:00, 6:00, 10:00, 14:00, 18:00, 22:00, 26:00, 30:00, 34:00 :  8 V-ups

@3:00, 7:00, 11:00, 15:00, 19:00, 23:00, 27:00, 31:00, 35:00 :  8 Squats w/ball (20/15)

@4:00, 8:00, 12:00, 16:00, 20:00, 24:00, 28:00, 32:00, 36:00 :  8 Reverse Crunches

FitWOD

Run or Row 5K

Strength: 20 Mins to work up to a heavy as possible 50ft farmers carry (farmers carry bars weigh roughly #15 each)

WOD

4 Rounds for Time:

15 KB (53/35)

15 Hollow Rocks

15 KB SDHP (53/35)

15/11 Cal. Ski Erg

***20 Min Cutoff***

FitWOD

For time:

Horseshoe Run

50 DU’s (2x Singles)

50 SLSU

Rax Ct Run

40 DU’s

40 SLSU

Blvd Run

30 DU’s

30 SLSU

Praxair Run

20 DU’s

20 SLSU

100m Run

10 DU’s

10 SLSU

*20min cutoff

Strength:  4×4 Deadlift all @70-75% 1RM, then 1 ME set @80% of weight used for the 4×4

WOD

15 Min AMRAP:

25 DU (2x singles)

5 Deadlift (135/95)

3 Front Squat (135/95)

1 Thruster (135/95)

ADV WOD

14 Min AMRAP:

10m DB 1 Arm Overhead Walking Lunge (50/35)

15 GHD

10m DB 1 Arm Overhead Walking Lunge (50/35)

15 WB (20/14)

TEC WOD

35min Partner WOD

*Calories are the score

1-Alt AB/Ski/Row Cals

2-20 DU’s 15 Squats 10 Push-ups 5 V-ups

Strength:   For Total reps:  3 rounds of ME bench press @65% 1RM…Superset with 3 Rounds of ME strict pull ups…So 1 round of ME bench into 1 round of ME pull ups, three times for total reps…rest 2-3 minutes between rounds

WOD

For Total Time w/Partner:  1 Complete round at a time, you go, I go style

8 Rounds of: (4 each)

10 Push Ups

10 Pull Ups

5 Burpee Box Jump Overs (24/20)

  -1 Min Rest-

6 Rounds of: (3 each)

12 Push Ups

8 C2B

4 Burpee Box Jump Overs (24/20)

  -1 Min Rest-

4 Rounds of: (2 each)

14 Push Ups

6 Bar MU

3 Burpee Box Jump Overs

***28 Min Cutoff***

DB WOD

25min AMRAP

Blvd Run

20 DB Snatch

15 DB Deadlifts

10 DB Thrusters

5 DB Burpees

Men: 35#

Women: 25#

Congrats Kim on your Transformation so far!! You are doing AMAZING things at CrossFit Unstoppable! 🙂

Schedule your No Sweat IntroTODAY!!

Now, I realize I DO fit in!  CrossFit is functional fitness.  It is designed for everyone regardless of age, weight, athletic ability or level.  I cannot believe the changes I am seeing in such a short time, and cannot wait to see what’s yet to come. Everyone at CFU is amazing and I’m so glad I have their support, because it’s their support that got me here in the first place. 

Strength: E2MO2M for 12 Mins:  1 Hang Squat Clean + 1 Full Squat Clean + 1 Hang Squat Clean working up to AHAP

WOD

For Time:

10-9-8-7-6-5-4-3-2-1

DB Hang Squat Clean (2×50/35)

T2B

20-18-16-14-12-10-8-6-4-2

Cal. Assault Bike (16-15-12-11-9-8-6-5-3-2 for women)

SLSU

*So 10 DB HSC, 10 T2B, 20 Cal. Bike, 20 SLSU, 9 DB HSC, 9 T2B, 18 Cal. Bike, 18 SLSU Etc

***30 Min Cutoff***

ADV WOD

8 Min AMRAP:

9/6 Cal. Ski Erg

1-2-3-4-5-6-7-8 Etc. of Squat Cleans (205/135)

  -4 Min Rest-

8 Min AMRAP:

25ft HS Walk or 3 Wall Walks

1 Squat Clean

3-6-9-12-15-18 Etc. of Cal. Ski Erg

*Score is total reps from both AMRAP’s

TEC WOD

3 Rounds

Blvd Run

Rest 1min after each

2 Rounds

Horseshoe Run

Rest 1min after each

1000m Row

Horseshoe Run

Rest 1min

10min EMOM

100m Sprints

*50min cutoff

Strength:  5×6 Strict HSPU…Then 4×3 Strict Press all @75-80% 1RM

WOD

12 Min AMRAP:

12/9 Cal. Row

9 HSPU

12/9 Cal. Row

9 STO (115/80)

Fit WOD

E3MO3M for 12min

Praxair Run(2 reps)

15 Pushups

100m Run(1 rep)

5 Burpees

*92 reps if all completed

Name: Jen Nicklas

Spouse: Brandon Nicklas

Kids/Ages: Noah-13, Eli-10

Profession: Speech-Language Pathologist

Month/Year Started CFU: March 2012

Month/Year became Endurance Trainer: November 2012

Favorite part of being a Trainer: Cliche as it may sound, my favorite part of being an Endurance/Running trainer is making a difference. My goal is to not only help novice and experienced runners but also of those who fall in between.  I want to help the individual who never considered themself a runner to experience that running isn’t just about being fast or running for a long distance. For the faster runner, I want to make a difference in helping them to become more efficient on their runs; becoming even faster.  Learning to love to run is different for all of us; my desire is to help you to find joy in running.  If in some way, I can help someone to meet, or even exceed their expectations of what their running goals are to them, (even if it’s just to start running), then, I know I’ve made a difference.  It’s all about being better than yesterday…and that looks different for all of us. 

Favorite movements: Burpees, Pull-ups and Power Cleans

Favorite Food: Pineapple Pizza

Hobbies: watching my boys play baseball, taking photographs, running & of course, CrossFit

WOD

“Ned” Hero Wod

7 Rounds for Time:

11 Bodyweight Back Squats (scale to 75%, then 50% if needed, but it should be hard)

1000m Row

FitWOD

For Time:

Horseshoe Run

100 Squats

80 SLSU

Rax Ct Run

60 Push-ups

40 Walking Lunges

Blvd Run

20 DBall over Shoulder (100/75)

10 Burpees

Praxair Run

5 Burpees

15 DB Bear Hug Squats (100/75)

Blvd Run

25 KB (53/35)

45 KB SDHP (53/35)

Rax Ct Run

65 Hollow Rocks

85 DU’s(2x singles)

Horseshoe Run