Wednesday June 28, 2015

Posted on Jun 23, 2015 | 0 comments

Strength:

Back Squat

In 15 minutes, work up to a 5 rep max PAUSE back squat! Hold for 3 seconds at the bottom of the squat!

 

WOD:

15 Minute AMRAP:

7 Deadlifts 225#/155#

7 Chest to Bar Pull-ups

7 Kettlebell Swings 70#/53#

 

***Scaled: Deadlift 115/75

Kettlebell Swings 53/35

For pull-ups, jumping chest to bar from box

 

 

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Tuesday June 23, 2015

Posted on Jun 22, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 5/3 Muscle Ups

**Scaled 10 Ring Dips. Use a band but make it challenging!

Odd Minutes: 5 Wall Walks

 

WOD:

For time:

15-12-9-6-9-12-15

Burpee Box Jump Overs 24″/20″

Squat Cleans 115#/75#   **Scaled Deadlifts 95#/65#

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Monday June 22, 2015

Posted on Jun 21, 2015 | 0 comments

Happy Monday! 

This Sunday June 28 we will be doing Back Squats for Freedom at 10am! Hope to see you there! 

 

WOD:

For Time:

Run 1200m

100 Double Unders  **Scaled 300 Single Unders

50 Push Press 75#/55#   **Scaled  65#/45#

50 Toes to Bar   **Scaled Knee Raises

50 Sumo Deadlift High Pull 75#/55#   **Scaled 65#/45#

100 Air Squats

Run 1200m

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Friday June 19, 2015

Posted on Jun 18, 2015 | 0 comments

REMINDER that we will not have OPEN GYM this Sunday on Father’s Day! 

 

Strength:

For 15 Minutes, every 90 seconds,

3 REPS DEADLIFT, working up to your heaviest set.

 

WOD:

5 Rounds for time:

25 Wall Balls 20#/14#    **Scaled 16#/10# (9 ft. target)

15 Kettlebell Swings 53#/35#     **Scaled 35#/26#

5 Hang Cleans 185#/125#    **Scaled 115#/85#   

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Thursday June 18, 2015

Posted on Jun 17, 2015 | 0 comments

We love having you bring your friends and family to try CrossFit! If you could please give Jamie 24 hour notice when you do bring them, we would appreciate it! We want to be able to have an extra coach on hand if it happens to be during a busy class. We want your family to get proper attention/ coaching when trying it for the first time! Thank you!

 

Skill EMOM:

8 Minutes:

Even Minutes:  30 Seconds Plank Hold

Odd Minutes: 30 Seconds Hollow Rocks

Strengthen that core!!

 

WOD:

3 Rounds:

Run 400m

15 Power Snatch 95#/65#    **Scaled 20 Alternating Dumbbell Snatches 35#/20#

2 Rounds:

250m Farmer Carry 50#/30#    **Scaled 30#/20#

45 Double Unders   **Scaled 135 single unders

1 Round:

50 Burpee Pull-ups

 

**There is no rest between workouts**

 

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Wednesday June 17, 2015

Posted on Jun 16, 2015 | 0 comments

Strength:

Every 90 seconds for 15 Minutes, work up to your heaviest 3 rep BACK SQUAT.

 

WOD:

With continuously running clock, max reps of the following exercises, 1 minute of each:

Handstand Push-ups  *Scaled Hand Release Push-ups

Kettlebell Swings 70#/53#   *Scaled 53#/35#

Box Jumps 24″/20″  *Scaled Step-ups 20″

Sumo Deadlift High Pull w/ KB 70#/53#   *Scaled 53#/35#

Abmat Sit-ups

Repeat 3 Rounds

1 Minute REST after each round 

Score is total reps

 

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Tuesday June 16, 2015

Posted on Jun 15, 2015 | 0 comments

Reminder there will be no Open Gym this Sunday on Father’s Day! :)

 

Skill Warm-up:

8 Minute EMOM:

Even Min: 2 Rope Climbs

Odd Minutes: 4 1 Armed Overhead Squats per arm

 

WOD:

3 Rounds:

Run 400m

12 Alternating Front Rack Lunges 115#/75#   *Scaled 75#/55#

Run 250m

15 Thrusters 115#/75#    *Scaled 75#/55#

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