Tuesday April 3, 2018

Posted on Apr 2, 2018 | 0 comments

Strength:

Back Squat 10-8-6

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD:

3 rounds for time of:

20 Alternating Front Rack Lunge, 135/95

10 Thrusters, 135/95

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Monday April 2, 2018

Posted on Apr 1, 2018 | 0 comments

WOD:

Every 4 mins for 20 mins complete:

Row 300 m

15 Lateral Burpees over the Bar

10 Deadlifts, 225/155 lbs

Post WOD:

Single Leg DB Deadlift

10-10-10 (10 per side)

Couch Stretch

2 Min /side

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Saturday March 31, 2018

Posted on Mar 30, 2018 | 0 comments

Open Gym 7:30-8:30am

CrossFit 8:30-9:30am

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Thursday March 29, 2018

Posted on Mar 28, 2018 | 0 comments

WOD 1:

3 Rounds:

3:00 Calorie Row

2:00 Calorie Bike

1:00 Burpees

Rest 2:00

WOD 2:

“Filthy Fifty-ish”

50 Double Unders

50 DB Box Step Ups #40/#25   24/20

50 Ab Mat Sit Ups

50 Double Unders

50 Hand Release Push Ups

50 Ring Rows

Buy Out

50 Cal Bike or Row

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Wednesday March 28, 2018

Posted on Mar 27, 2018 | 0 comments

WOD:

Complete as many rounds as possible in 30 mins of:

Run, 800 m

40 Power Snatches, 115/75 lbs

40 Toes-to-bars

80 Row Calories

Teams of 2 –Both athletes run the 800 meters, the rest of the work can be shared and split up but only one person works at a time

–Goal: 2.5+ Rounds

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Friday March 30, 2018

Posted on Mar 27, 2018 | 0 comments

Santa Smackdown is just 4 weeks away!  We are in need of judges and volunteers.  I will have a sign up sheet out next week.  It will run from approximately 9am – 3pm.  Any and all help would be appreciated.

Strength:

Push Jerk

3-3-3-3

In 20 Min work up to a heavy 3

WOD:

AMRAP 20:

7 Push Jerks (135/95)

7 Burpees

200 Meter Run

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Tuesday March 27, 2018

Posted on Mar 26, 2018 | 0 comments

Strength/Skill

5 rounds not for time:

6 Turkish Get Ups (build in weight each round)

40 Double Unders (90 sec. practice)

WOD:

21-18-15-12-9-6-3 reps, for time of:

Ring Dip

Kettlebell Swing, 70/53 lbs

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