Tuesday October 22, 2019

Posted on Oct 21, 2019 | 0 comments

Suck It Up Saturday!  This Saturday @ 9:30am!
*no regular 8:30 Class*


WOD:
5 Rounds for Time:
400 M Run
3 Power Snatch @ 75% of 1 Rm

Post WOD:
Full Tabata Rounds of each:
FLR on Rings
Wall Sit
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Monday October 21, 2019

Posted on Oct 20, 2019 | 0 comments

Hope you had a wonderful weekend! Lets get after it this week. Come in for a workout and have some fun. Never miss a Monday, its a great start to the week. Remember to Post your Open 20.2 Score

Suck It Up Saturday! This Saturday @ 9:30am!
*no regular 8:30 Class*

WOD: 7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Scaling
This couplet contains a large volume of two light weightlifting movements. Reduce the rounds and/or reps to an amount that is manageable. When choosing a load, remember the legs do not assist the arms in the press, and dumbbell deadlifts require greater range of motion than barbell deadlifts.

Intermediate Option
7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
5 rounds for time of:
10 dumbbell deadlifts
10 alternating dumbbell shoulder presses

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

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Saturday October 19, 2019

Posted on Oct 18, 2019 | 0 comments

CrossFit Class 8:30am

Next Saturday October 26, 2019. Suck it up Saturday at 9:30 am. We will not have a regular 8:30am class

Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of KB Swings
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds

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Friday October 18, 2019

Posted on Oct 18, 2019 | 0 comments

Open Workout 20.2!

Complete as many rounds as possible
in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Rx’d (Ages 16-54)
♀ 35-lb. DBs
♂ 50-lb. DBs
Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders
♂ 35-lb. DBs, hanging knee-raises, single-unders
Teenagers 14-15
♀ 20-lb. DBs
♂ 35-lb. DBs
Scaled Teenagers 14-15
♀ 15-lb. DBs, hanging knee-raises, single-unders
♂ 20-lb. DBs, hanging knee-raises, single-unders
Masters 55+
♀ 20-lb. DBs
♂ 35-lb. DBs
Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders
♂ 20-lb. DBs, sit-ups, single-unders

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Thursday October 17, 2019

Posted on Oct 16, 2019 | 0 comments

For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Scaling
This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.

Intermediate Option
For time:
20 overhead walking lunges
20 knees-to-elbows
20 sit-ups
20-cal. row
20 sit-ups
20 knees-to-elbows
20 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Beginner Option
For time:
20 walking lunges
20 jumping hanging knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 jumping hanging knee raises
20 walking lunges

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Wednesday October 16, 2019

Posted on Oct 15, 2019 | 0 comments

Don’t Forget…Saturday October 26, 9:30am – SUCK IT UP SATURDAY! Breakfast to follow 🙂

21-15-9 reps for time of:
Clean (full) & Jerk
Box jumps

Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box

Scaling
This couplet is a sprint. Choose a C&J load that allows you to complete large sets. Go unbroken if possible. The box should be low enough that you can cycle the next rep immediately. Beginner athletes can step up or pick a lower box that allows a jump.

Intermediate Option
21-15-9 reps for time of:
C&J
Box jumps

Men: 95 lb., 20-in. box
Women: 65 lb., 18-in. box

Beginner Option
21-15-9 reps for time of:
C&J
Box step-ups

Men: 65 lb., 18-in. box
Women: 45 lb., 12-in. box

Post WOD:
Tabata Fun!
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Tuesday October 15, 2019

Posted on Oct 14, 2019 | 0 comments

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

Scaling
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters

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