Uncategorized

Friday July 29, 2016

Posted on Jul 28, 2016 | 0 comments

WOD:

Deck of Cards

Number  represents repetitions (face cards = 10)

Suit represents the movement

Hearts = Ab Mat Sit Ups

Diamonds = Goblet Squats w KB 53#/35#

Spades = Kettlebell Swings 53#/35#

Clubs = Burpees

Jokers = 200m Run

**Cards are flipped one at a time. The entire class completes the repetitions before flipping the next card.

Score is the time it takes your class to make it through the deck!

 

 

 

 

Read More

Thursday July 28, 2016

Posted on Jul 27, 2016 | 0 comments

Skill/Strength:

Front Squat

- 10 RM

WOD:

4 Rounds for Time:

10 Manmakers  35#/25#(Push up, L arm row, R arm row, squat clean thruster)

10 DB Box Step Ups  24″/20″

50 Double Unders

Read More

Wednesday July 27, 2016

Posted on Jul 26, 2016 | 0 comments

Skill:

3 Rounds not for Time

2 – 3 Rope Climbs

8 Shoot throughs

50 Double Unders or 90 sec Practice

WOD:

In 4 min complete

400m Run

AMRAP Power Snatch 75#/55#

Rest 2 min

In 4 Min

400m Run

AMRAP Thrusters 75#/55#

Rest 2 min

In 4 Min

400m Run

AMRAP Pull Ups

Rest 2 min

In 4 Min

400m Run

Barbell Overhead Walking Lunge 75#/55#

 

 

Read More

Tuesday July 26, 2016

Posted on Jul 25, 2016 | 0 comments

Strength:

Bench Press

3×5

WOD:

5 Rounds for Time

10 Handstand Push Ups

10 Back Squats 135#/95# (from the ground)

10 Bar Facing Burpees

 

 

Read More

Monday July 25, 2016

Posted on Jul 24, 2016 | 0 comments

In honor of The CrossFit Games…

WOD:

Double DT

10 Rounds

12 Deadlifts 155#/105#

9 Hang Power Clean

6 Push Jerks

 

Fitness & Conditioning WOD:

4 Rounds

200 M Run

21 Wall Balls

18 Push Ups

15 Kettlebell Swings

12 Pull Ups

 

Read More

Friday July 22, 2016

Posted on Jul 21, 2016 | 0 comments

WOD:

For Time:

100 Air Squats

50 Jerks 135#/95#

100 Air Squats

(15 min Cap)

then straight into

12 Min to establish a 1 RM Split Jerk from the rack

Read More