SavageFit

WOD Monday, November 16, 2015

Warm up:  Alternate  1 Lap and 5-4-3-2-1 Burpees / OH air squats / push ups / broad jumps Stretch together: Lunge stretch, glute/IT stretch, PTs Lift: 7 Minutes to find a 1RM Back Squat 7 Minutes to find a 1RM Clean  MetCon: Power Cleans x 21 (155/135) Box Jumps x 21 (30”) Sit ups x 25 (incline/medball) Power Cleans x 15 Box Jumps x 15 Sit ups x 25 Power Cleans x 9 Box Jumps x 9 Sit ups x 25  Read More
Posted by Andy Savage at Sunday, November 15, 2015 | 0 comments
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WOD Tuesday, November 10, 2015

(Andy & Amanda’s 14th Wedding Anniversary) Warm Up: Inside lap medium pace 14 back extensions 14 box overs 14 air squats 14 burpees Inside lap fast pace Lift: OHP :: 3,3,3+ using 70, 80 & 90% of your reduced max +15 MetCon:  11/10/01 - 14 years - 5 Kids 11 power snatches 75#  10 TTB 1 Strict deficit HSPU 14 KB swings 5 RFT  Read More
Posted by Andy Savage at Monday, November 9, 2015 | 0 comments
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WOD Monday, November 9, 2015

Monday, November 9, 2015 Warm Up: 10 Jumping Jacks 3 burpees 10 rounds sprint races start laying down on back (2 from left, 2 from right) Lift: Back squat :: 3,3,3+ using 70, 80 & 90% of your reduced max MetCon (Taken from the CrossFit Lift-Off series) 3 snatch (135) 6 C&J (135) 9 CTB pullups 54 DUs AMRAP 12 Bonus work: 3 MU... Read More
Posted by Andy Savage at Sunday, November 8, 2015 | 0 comments
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WOD Thursday, November 5, 2015

Thursday, November 5, 2015 Warm up: 4 Pipe jumps (24-32”) 4 Thrusters (45# bar) 4 push-ups 10 rounds Lift: Deadlift :: 5,5,5+ using 65, 75 & 85% of your reduced max +30 Bench Press :: 5,5,5+ using 65, 75 & 85% of your reduced max +45 Metcon: 10 Single arm KB/DB snatches (5 each arm) 5 Bar MU attempts  AMRAP 15 Midline: Leg raises w/partner 4x12 Read More
Posted by Andy Savage at Wednesday, November 4, 2015 | 0 comments
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WOD Wednesday, November 4, 2015

Wednesday, November 4, 2015 Warm up: Hallway: - Jog - Skip - lateral (both directions) - high knees - butt kickers - broad jumps - bear crawls MetCon: Row 10x250m with a partner  Read More
Posted by Andy Savage at Wednesday, November 4, 2015 | 0 comments
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WOD Friday, October 20, 2015

Tuesday, October 20, 2015  Warm up:  10 min clock Partner mini-metcon Row 250, 350, 450, 550 Max DUs while partner rows Score = total DUs Lift: OHP :: 5,3,1+ using 75, 85 & 95% of your reduced max   Metcon: TABATA Tuesday KB swings (70/53#) Push-ups Box jumps (24”) Weighted planks (15#) Read More
Posted by Andy Savage at Tuesday, October 20, 2015 | 0 comments
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WOD Tuesday, April 14, 2015

Tuesday, April 14, 2015 Warm Up: Row 500m Then…5 rounds of 5 Burpees 10 Air squats 20 DUs/singles Then... Row 500m Lift:  OHP  9-7-5-3  Bent over dumbbell row - 3x10 Metcon 3 Snatch 6 OHS 9 DL 12 over the bar burpees 4 RFT Read More
Posted by Andy Savage at Monday, April 13, 2015 | 0 comments
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WOD Monday, April 13, 2015

Warm up: 2 Laps Plyo boxes Walking lunges Lift/Skill: Power Clean + Hang Squat clean + Front Squat 10 EMOM (155/135/115) 5 Minutes to find a 1RM on weighted pull ups MetCon: TABATA KB swings Sit Ups High jumps Cash Out: MU work (12 attempts, 12 Turnover drills on low rings) Read More
Posted by Andy Savage at Sunday, April 12, 2015 | 0 comments
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WOD Thursday, April 9, 2015

Warm-up:  Run to driveway spider-man  Samson  hip mobility  Lift/skill:  Overhead Squats 4x10 (increase weight each set, go as heavy as you can for unbroken reps)  Modified GHD sit ups - 60 reps  MetCon: Plyometrics WOD (FGB style)  *1 minutes stations - 5 stations then one min rest*  Box jump overs - variable heights DUs/singles  Monkey bars (Must grab all 6 hang points - each pass = 6 reps)  Floor... Read More
Posted by Andy Savage at Wednesday, April 8, 2015 | 0 comments
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WOD Wednesday, April 8, 2015

Warm-up: 500m row 20 sit ups 15 push ups 10 squats 5 pull ups 3 rounds @ 75% 15 min cap Lift/skill: Bench press 12-10-8  Met con: 1 – 2 – 3–4 – 5–6 – 7–8 – 9–10 Kettle bell swings Burpees  For time Cash out: 10 muscle up attempts Read More
Posted by Andy Savage at Wednesday, April 8, 2015 | 0 comments
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WOD Monday, March 2, 2015

Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches   (M 115 lb. /  F 75 lb.) Workout 15.1 A 1-rep-max clean and jerk 6-minute time cap Read More
Posted by Andy Savage at Monday, March 2, 2015 | 0 comments
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WOD Thursday, February 19, 2015

Warm Up: Burpees 5-10-15-10-5 Stretch   Lift/skill: 3 Hang Cleans (2 power, 1 Squat) - EMOM 8 MetCon: 1000m row 75 KB Swings (53#) For time. Read More
Posted by Andy Savage at Wednesday, February 18, 2015 | 0 comments
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WOD Wednesday, February 18, 2015

Warm up:  5 Burpees Up/down stairs x 5  5 Burpees Lift/skill: Pull up/MU work 5x5 weighted pull ups MetCon: Partner carry 15m Wheel barrow walk 15m 10 Burpees Instructions: Partner 1 carries partner 2 on his back to the halfway mark... Then partner 1 holds legs for partner 2 for wheelbarrow walk to end mark... Then, both teammates do 10 burpees.  This completes one round, partners switch places for round two and so forth for 10 rounds. Score is the work... Read More
Posted by Andy Savage at Tuesday, February 17, 2015 | 0 comments
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WOD Tuesday, February 17, 2015

Warm up:  Row 500 10 inch worms 15 air squats 10 pass throughs Spiderman-Samson Lift: Back Squat 5x5 MetCon: (18min clock) Max rep sit ups - 1'  Rest 1' Max rep box jumps - 1' Rest 1' Max rep push ups - 1' Rest 1' 3 rounds for time Read More
Posted by Andy Savage at Tuesday, February 17, 2015 | 0 comments
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WOD Thursday, February 5, 2015

Warm up: Run 2 Laps Stretch Lift: Bench Press - 3x6, 1x failure Metcon: "Fight Gone Bad" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Read More
Posted by Andy Savage at Thursday, February 5, 2015 | 0 comments
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WOD Tuesday, February 3, 2015

Warm Up:  10 burpees bear crawl 10 air squats bear crawl 10 push ups bear crawl x2 rounds Lift/Skill: Back Squat 3x8, 1x failure OHP 3x8, 1x failure Metcon: (20 Min) Tabata (20” on 10” rest x 8 rounds) High Jumps DB Bicep curls Sit Ups Push ups Russian twist (10# plate) Read More
Posted by Andy Savage at Monday, February 2, 2015 | 0 comments
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WOD Monday, February 2, 2015

Warm up: Lift/skill: Crossover symmetry 3x8  - crossover row3x8 - lawn-mower row3x8 - upward rotation Metcon: partner WOD 21-15-9 Deadlifts / plank holds Burpee box-jumps for time. Read More
Posted by Andy Savage at Sunday, February 1, 2015 | 0 comments
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WOD Wednesday, January 28, 2015

Warm Up: 500m row or 3 laps 10 Push-ups 15 air squats 20 jumping jacks Shoulder mobility Lift/Skill: Bench Press 3 x 8, 1 x 15 Incline dumbbell press 3 x 8, 1 x 15  Metcon: Thrusters: 15-12-9-7-5 Laps: 1-2-3-4-5 For Time Read More
Posted by Andy Savage at Tuesday, January 27, 2015 | 0 comments
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WOD Tuesday, January 27, 2015

Warm-up: 2' rower 2' bike 2' double unders/singles Stretching  Lift/skill: Crossover symmetry   Met con: with a 22min running clock complete the following: Max rep high jumps 2 min Rest 2 min Max rep high jumps 2 min Rest 2 min Max rep burpees 2 min Rest 2 min  Max rep burpees 2 min Rest 2 min  Max rep sit ups 2 min Rest 2 min Max rep sit ups 2 min Read More
Posted by Andy Savage at Tuesday, January 27, 2015 | 0 comments
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WOD Sunday, January 26, 2015

Warm Up:  Lap 10 Burpees x2 Lift/Skill: EMOM 10 - Squat Snatch + 2 OHS Crossover Symmetry MetCon: 3 HSPU 6 Ring Dips 9 Overhead step lunges (bar or dumbbell) 12 TTB/KTE/MedBall SU 4 Rounds For Time Read More
Posted by Andy Savage at Sunday, January 25, 2015 | 0 comments
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WOD Thursday, January 15, 2015

Warm Up: 2 laps 20 sit ups 15 air squats 10 pushups Skill: Gymnastic work Handstands/HSPU Ring dips/MUs Metcon: 10 Stick sit ups - v-position stick goes over and under legs 7 OHS (take from floor) 1 Lap AMRAP 12' Read More
Posted by Andy Savage at Wednesday, January 14, 2015 | 0 comments
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WOD Tuesday, January 13, 2015

"Triple cardio" 21-18-15-12-9 Row calories Push Press (135/95) 12' time cap  -rest 3 min-  21-18-15-12-9  Cycle calories  Hang cleans (135/95)  12' time cap -rest 3 min- 21-18-15-12-9 Double Unders (3x the reps for singles) KB swings 12' time cap Read More
Posted by Andy Savage at Monday, January 12, 2015 | 0 comments
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WOD Wednesday, January 7, 2015

Warm up: 15 stairwell ascends (2 burpees at the start of each ascend) Squat therapy  Lift/skill: Hang Cleans 3 touch-and-go reps, rep 3 finish with a jerk -10’ EMOM moderate weight Push press - 15 reps at same weight  MetCon: 3 Snatch 5 OHS 7 over the bar burpees AMRAP 10' Cash out: Old fashioned DB curls - 3x12 Read More
Posted by Andy Savage at Tuesday, January 6, 2015 | 0 comments
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WOD Tuesday, January 6, 2015

Warm up:  500m row 40 DUs/100 singles 30 walking lunges (15 each leg) 20 frog jumps 10 burpees Stretches Lift: Bench press 3x12 Incline DB press 3x12 MetCon: DU x 2 minutes Rest x 1m Sit ups x 2m Rest x 1m Push ups x 2m Rest x 1m High Jumps (Knees above hip crease) x 2m Rest x 1m 2 Rounds for reps Read More
Posted by Andy Savage at Monday, January 5, 2015 | 0 comments
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WOD Monday, January 5, 2015

Warm Up: 1 Lap Burpees 5-10-15-10-5 with 30” breaks 1 Lap Lift/Skill: Review: Thrusters & Pull Ups Front Squat 3x12 MetCon: Pull ups Thrusters (95/75) 3 reps each movement and add 3 reps each round (3-6-9-12....). 9 min time cap. Read More
Posted by Andy Savage at Sunday, January 4, 2015 | 0 comments
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WOD Tuesday, December 23, 2014

Warm up: 5 laps lap 1 light jog lap 2 80% run lap 3 variable strides lap 4 80% run lap 5 full speed. Lift/skill: OHP MetCon: "Tabata" (20" on 10" off - 8 work sets for each movement.) Push ups Mtn climbers Air squats Sit ups Burpees Plank holds Score: lowest number of reps for each movement Read More
Posted by Andy Savage at Monday, December 22, 2014 | 0 comments
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WOD Thursday, December 18, 2014

Warm-up: 2 laps 2 Bear crawl ascend & decend stairwell  20 DUs/60singles Hip swings Pass throughs Lift/Skill: Learning something new Atomic sit-ups Turkish get ups Metcon: Tabata (20 seconds on, 10 seconds off for 8 sets) Ring dips/push-ups Sit ups (w/abmat) Push Press (75/45) Read More
Posted by Andy Savage at Wednesday, December 17, 2014 | 0 comments
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WOD Tuesday, December 16, 2014

Warm Up Run lap 10 push ups 10 air squats 7 pull ups 7 box jumps 5 burpees 7 box jumps 7 pull ups 10 air squats 10 pushups Run lap Lift/Skill: Back Squat - Warm up to a working set 5-3-3-1 8 walking lunges after each set (4 each leg) MetCon: Partner sprint carries Partner 1 sprints down and back carrying the punching bag and hands off to partner 2. 15 rounds Then...30 pull-ups each Score is total time. Read More
Posted by Andy Savage at Monday, December 15, 2014 | 0 comments
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WOD Monday, December 15, 2014

Warm up (partner): p1- Row 250 p2 - 10 burpees Switch when row is complete. Together row 2000 meters. Lift/Skill: Bench press - Warm up to a working set 5-3-3-1 Incline dumbbell press - 3x7 (heavy) MetCon: ”Randy ” 75 Power Snatches (75/45) Read More
Posted by Andy Savage at Sunday, December 14, 2014 | 0 comments
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WOD Thursday, December 11, 2014

Warm-up: 50 burpees 500 m rowing (Alternate the use of the rower until everyone completes all the Burpees and all the meters rowing.) Lift/skill: Front squats 5 x 5 Met con: "Double Grace" 60 clean and jerk (135 rx) For time Read More
Posted by Andy Savage at Wednesday, December 10, 2014 | 0 comments
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WOD Tuesday, December 9, 2014

Warm-up:  Three laps (jogging, high knees, butt kickers, skipping, side shuffle) 20 double unders 10 broad jumps 10 OHS 10 good mornings 10 burpees  Lift/skill: Overhead press 5 x 5 30" handstand holds after each OHP set Metcon: 50 wall balls 50 single arm dumbbell or kettle bell snatches For time Read More
Posted by Andy Savage at Monday, December 8, 2014 | 0 comments
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WOD Monday, December 08, 2014

Warm up: Up Stairs - Run hallway Down stairs - Run hallway x2 20 wall ball 15 kb swings 10 push ups 5 pull ups Spider-Man stretch Samson stretch Lift/skill: Turkish get ups (teach/review) Squat Snatch 2 reps EMOM 10 - pick a weight that allows for quality reps each time. MetCon: 6 Turkish get ups 6 Pull ups (scale up, weighted if necessary) AMRAP 15min Cash out - sprint 1 lap Read More
Posted by Andy Savage at Sunday, December 7, 2014 | 0 comments
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WOD Thursday, December 4, 2014

Warm-up 3 laps 20 DUs between each lap 10 hip swings 10 pass throughs 10 OHS Lift/Skill: Back Squat 3x5 DB OHP 3x8 Metcon: Double Unders/ Singles x 2 minutes (to score divide singles by 10) Man eaters x 2 minutes (Push up position on dumbbells single arm row each arm then do a push up) 3 rounds for reps Read More
Posted by Andy Savage at Tuesday, December 2, 2014 | 0 comments
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WOD Wednesday, December 3, 2014

Warm-up Extended mobility MetCon Rowing Intervals Alternate 500m rows with partner for 10 intervals each Score is total time. Read More
Posted by Andy Savage at Tuesday, December 2, 2014 | 0 comments
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WOD Tuesday, December 2, 2014

Warm-up Row 500m Wall-to-wall mobility  Roll out Lift/Skill Bench Press 7-5-3-1-1-1 MetCon 3 HSPU 6 Ring dips/Push ups 12 Deadlifts  24 DUs 5 rounds for time Read More
Posted by Andy Savage at Monday, December 1, 2014 | 0 comments
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WOD Monday, December 1, 2014

“Payback”  Undoubtedly you took full advantage of all the available food over the Thanksgiving holiday. So, this WOD is a bit of payback to recover some of the damage that was done! Warm-up 20 Jumping Jacks 5 Burpees 15 air squats 5 Burpees 10 push ups 5 Burpees 5 strict pull-ups 5 Burpees 5 min - Med Ball toss Lift/Skill Clean & Jerk ladder (Heavy) 7-5-3-1-1-1 - OR -  Clean & Jerk reps (light) 3 x 10 manageable weight - increase each set Metcon ... Read More
Posted by Andy Savage at Sunday, November 30, 2014 | 0 comments
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WOD Wednesday, November 26, 2014

Warm up: 5 laps inside 3 Burpees at the completion of each lap Lift/skill: Goat work or mobility **We will save time for the MetCon. Pre-Thanksgiving MetCon: Everyone working together as a team event: 200 Push-Ups ((Air Squats)) 200 Push Press (75# or scaled) ((Wall Sits)) 200 Pull-Ups (scale as needed) ((Sit-ups)) 200 Wall Balls (15# or 20#) ((Plank hold on elbows)) 200 DB snatches (45# or 50#) ((Standing lunges)) Instructions: 1 person working on the 200 reps while... Read More
Posted by Andy Savage at Monday, November 24, 2014 | 0 comments
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WOD Tuesday, November 25, 2014

Warm-up 500m row 20 DUs 20 OHS 20 burpees 10 PTs 1 min hand stand hold (Parallettes if you can do it) Lift/Skill OHP 5x5 increasing weight each set - your last set should be tough. 5 Ring dips immediately after each OHS set Seated DB OHP 2x 20 (moderate weight) MetCon: Team cardio circuit 1000m row 50 sit ups 800m 40 sit ups 600m 30 sit ups 400m 20 sit ups 200m 10 sit ups Instructions: 1 partner starts on the row and the other starts on sit ups, each partner... Read More
Posted by Andy Savage at Monday, November 24, 2014 | 0 comments
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WOD Monday, November 24, 2014

Monday, November 24, 2014  Warm-up 500m row 2min on treadmill (8mph+) 20 push-ups 20 sit ups w/abmat 20 air squats Bully stretch Pass throughs Lift/skill Deadlift 10-8-6-4-2 Snatch instruction MetCon 50 power snatches (135 rx) // 50 single arm DB snatches 5 burpees at the top of each minute For time. Read More
Posted by Andy Savage at Sunday, November 23, 2014 | 0 comments
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WOD Thursday, November 20, 2014

WARM UP 2 Laps (inside - alternate between running and skipping at each turn in the hallway) Walking mobility: High Knees Samson Spider Man Inch Worms Hip Walk broad jumps100 DUs / 200 singles LIFT: Squat Cleans - Review technique 2 squat cleans (75%) EMOM for 10 min. METCON 1 min on, 1 min off for 3 cycles of each movement. Rowing for calories Box Jumps for reps Hang Cleans for reps TTB/KTE/Med Ball Sit-ups for reps Score = total calories & reps Read More
Posted by Andy Savage at Wednesday, November 19, 2014 | 0 comments
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