Tuesday, June 27, 2017

Wednesday 170628

Strength:
15 minutes to establish a 1RM
Power Clean
WOD:
12 minute AMRAP
12 Toes To Bar
24 Double-unders
6 Hang Squat Cleans (145/100)

Monday, June 26, 2017

Tuesday 170627

For Time:
40-30-20-10
Air Bike, Calories
Push-ups
Walking Lunges

Sunday, June 25, 2017

Monday 170626

Strength:
15 minutes to work up to a 1 RM
Snatch
WOD:
For Time:
Run 400 Meters
-
21-15-9
Overhead Squat
Chest To Bar Pull-up
-
Run 400

Sunday 170625

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastic skills

Saturday, June 24, 2017

Saturday 170624

Run 200 Meters
21 Thrusters (95/65)
3 Rope Climbs
Run 300 Meters
15 Thrusters
2 Rope Climbs
Run 400 Meters
9 Thrusters
1 Rope Climb

Friday, June 23, 2017

Friday 170623

'Barbara'
Five Rounds, Each Round For Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes between rounds

Thursday, June 22, 2017

Thursday 170622

Strength:
15 minutes to work up to a heavy set of the following complex:
Power Snatch +  Hang Squat Snatch + Overhead Squat
WOD:
21-15-9 rep rounds for time
Squat Snatch (95/65)
Ring Dips

Wednesday, June 21, 2017

What is Rx

Rx Means Rx

Okay, I'm gonna go a rant right now about what it means to do a workout Rx. Rx means as written on the white board. So, you did the WOD and the Rx'd weigh,t but you had crappy form, didn't get to full depth on squats, did cleans from the floor instead of hang cleans, missed the target height on wallballs., did jumping C2B pull-ups instead of true C2B pull-ups but still counted as Rx reps. Guess what? They weren't.

An attempt is NOT an accomplishment. When you turn an attempt into a accomplishment you disrespect those that actually did the workout Rx. It's okay to mess up every now and again, but if you care about Rx being next to your name on the white board  then take your game to the next level and do legit reps and movements. If you hear me call you out more than once then you're not doing the WOD Rx!

Rx means Rx not half assed or "that's as good as you're gonna get". Don't cheapen the experience for those that actually do the WOD Rx.

Wednesday 170621

'Tiff'
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 Chest-To-Bar Pull-ups
7 Hang Squat Cleans (155/105)
7 Push Presses (155/105)

Tuesday, June 20, 2017

Tuesday 170620

Strength:
Dead-lift
5 x 5 reps
WOD:
Every minute, on the minute, for 10 minutes:
6 Russian Kettlebell Swings (55/35)
6 Burpees

Monday, June 19, 2017

Monday 170619

Strength:
Power Clean
3 x 5 @ 85%
WOD:
18-12-6
Back Squat (135/95)
9-6-3
Bar Muscle-up

Sunday, June 18, 2017

Sunday 170618

Father's Day. We are closed. Go spend time with your old man.

Saturday, June 17, 2017

Saturday 170617

Teams of 2:
For Time:
30 Bar Muscle-ups
300 Meter DB Farmers Walk (heavy, trade off as necessary)
30 Thrusters (95/65)
300 Meter DB Farmers Walk
30 Burpee Box Jump Over (24/20)
300 Meter DB Farmers Walk

Friday, June 16, 2017

Friday 170616

3 Rounds For Time:
15 Hang Power Snatch (95/65)
Handstand Walk, 50 feet
30 AbMat Sit-ups

Thursday, June 15, 2017

Thursday 170615

Power Clean
3 x 7 reps @ 75%
Front Squat
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%
WOD:
Row 2,000 Meters

Wednesday, June 14, 2017

Wednesday 170614

5 rounds for reps of:
1 minute of box jumps (24/20)
1 minute of wall-ball shots (20/14)
1 minute of rowing (calories)
Rest 1 minute

Tuesday, June 13, 2017

Tuesday 170613

Strength:
Shoulder Press
3 x 8 reps @ 75%
WOD:
DG
10 minute AMRAP
8 toes-to-bars
8 Dumbbell Thrusters (35/25)
12 Dumbbell Walking Lunges (35/25)

Monday, June 12, 2017

Monday 170612

Strength:
Snatch (full squat snatch)
5 reps @ 65%
3 reps @ 75%
2 reps @ 85%
2 reps @ 90%
WOD:
For max reps/calories:
2 Minutes of Air Bike (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (55/35)

Sunday, June 11, 2017

Sunday 170611

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday, June 10, 2017

Saturday 170610

"100's"
3 person teams
100 Pull-ups*
100 Toes To Bar*
100 Alternating DB Snatches (50/35)#
100 Wall Balls (20/14)#
*teammate 1 performs pull-ups/toes to bar, teammate 2 hangs from the bar, teammate 3 rests. Rotate through positions until all 100 reps of each exercise are completed.
#teammate 1 performs DB Snatches/wall balls, teammate 2 holds a handstand against the wall, teammate 3 rests. Rotate through positions until all 100 reps of each exercise are completed.

Friday, June 9, 2017

Friday 170609

Strength:
Front Squat
3 x 5 reps @ 85%
WOD:
21-15-9 rep rounds for time:
Air Bike, Calories
Front Squat (115/75)
Ring Push-ups

Thursday, June 8, 2017

Thursday 170608

3 Rounds For Time:
Run 400 Meters
25 Kettlebell Swings (55/35)
12 Deficit Handstand Push-ups (6"/3")*
men 2-45lb bumpers stacked. women  25lb + 10lb bumper stacked

Wednesday, June 7, 2017

Wednesday 170607

Strength:
Dead-lift
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%
Power Clean
3x5 reps @ 65%
Back Squat
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%

Tuesday, June 6, 2017

Tuesday 170606

Strength:
Shoulder Press:
3 x 5 reps @ 75%
WOD:
3 Rounds For Time:
12 DB Shoulder To Overhead (50/35)
8 Ring Muscle-ups
20 Double-unders

Monday, June 5, 2017

Monday 170605

Strength:
Power Clean
3 x 5 reps @ 85%
WOD:
Row 500 Meters
15 Burpee Box Jump Over (24/20)
30 Wall Balls (20/14)
15 Burpee Box Jump Over
Row 500 Meters

Sunday, June 4, 2017

Sunday 170604

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday, June 3, 2017

Saturday 170603

 Team WOD
3 Person Teams
25 minute AMRAP
Teammate 1: Run 400 Meters
Teammate 2: 30 Kettlebell Swings (55/35)
Teammate 3: 15 Chest To Bar Pull-ups
*Each team member rotates through all 3 exercises per round

Friday, June 2, 2017

Friday 170602

 “Felix The Cat”
6 Rounds For Time:
9 Burpees over the Bar
9 Box Jumps (24/20)
9 Pull Ups
9 Thrusters (95/65)
9 Toes To Bar

Thursday, June 1, 2017

Thursday 170601

Strength:
10 Minute EMOM
5 Hang Power Cleans (145/105)
WOD:
3 Rounds For Time:
Run 400 Meters
15 Clean & Jerks (95/65)

Wednesday, May 31, 2017

Wednesday 170531

3 rounds for time:
10 Pull-Ups
20 Ring Dips
30 Push-ups
Walking Lunges, 40 Steps

Tuesday, May 30, 2017

Tuesday 170530

Strength:
Shoulder Press
5 x 5 reps
Increase weight on each set
WOD:
3 Rounds For Time:
Row 300 Meters
25 Good Mornings (65/45)
25 AbMat Sit-ups

Monday, May 29, 2017

Monday 170529

We will only have one class today at 9a.

Memorial Day "Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

Sunday, May 28, 2017

Sunday 170528

Olympic Lifting. Make up a Missed WOD. Mobility. Work on skills.

Saturday, May 27, 2017

Saturday 170527

5 Rounds For Time:
5 Deficit Handstand Push-ups (4.5"/3")
10 Toes To Bar
15 Medicine Ball Cleans (20/14)
Air Bike, 20/15 Calories

Friday, May 26, 2017

Friday 170526

"Nicole"
20 Minute AMRAP
Run 400 Meters
Max Rep Pull-ups

Thursday, May 25, 2017

Thursday 170525

3 Rounds For Time:
Row, 15 Calories
30 seconds L-Sit (rings)
Row, 15 Calories
30 seconds Pull-up Hold at top of bar
Row, 15 Calories
30 seconds Superman Hold
Row, 15 Calories
30 seconds Handstand Hold
Accumulate 30 seconds at each static hold before moving back to the rower

Wednesday, May 24, 2017

Wednesday 170524

21-15-9 rep rounds for time
Dead-lift (225/155)
Bench Press (165/105)
Squat Clean (135/95)

Tuesday, May 23, 2017

Tuesday 170523

"Jackie"
For Time:
Row, 1000 Meters
50 Thrusters (45/35)
30 Pull-ups

Monday, May 22, 2017

Monday 170522

21-15-9 rep rounds for time:
Hang Power Snatch (95/65)
Air Bike, Calories
Toes To Bar

Sunday, May 21, 2017

Sunday 170521

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, May 20, 2017

Saturday 170520

Moore
20 minute AMRAP
15-ft. Rope Climb, 1 ascent
Run 400 Meters
Max Rep Handstand Push-ups

Friday, May 19, 2017

Friday 170519

Strength:
Dead-lift
3 x 5 reps
Increase weight on each set
WOD:
21-15-9 rep rounds for time:
Dumbbell Squat Cleans (50/35)
Ring Dips

Thursday, May 18, 2017

Thursday 170518

Row 500 Meters
30 Shoulders To Overhead (95/65)
Row 1000 Meters
20 Shoulders To Overhead
Row 2000 Meters
10 Shoulders To Overhead

Wednesday, May 17, 2017

Wednesday 170517

For time:
150 Single-unders
20 Bar Muscle-ups
10 Squat Cleans (115/75)
150 Single-unders
15 Bar Muscle-ups
15 Squat Cleans
150 Single-unders
10 Bar Muscle-ups
20 Squat Cleans
150 Single-unders

Tuesday, May 16, 2017

Tuesday 170516

WOD 1:
For Time:
Run 800 Meters
Rest 2 minutes
Run 600 Meters
Rest 90 seconds
Run 400 Meters
Rest 60 seconds
Run 200 Meters
WOD 2:
10 minutes to work up to a heavy Squat Clean & Jerk

Monday, May 15, 2017

Monday 170515

3 x 200 M Sprints
Rest is the walk back to the starting line
WOD:
"Angie"
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Sunday, May 14, 2017

Sunday 170514

IT'S MOTHER'S DAY. WE WILL BE CLOSED TODAY.

Take your mom out for brunch/lunch. Don't forget a card and flowers.

Saturday, May 13, 2017

Saturday 170513

TeamWOD:
3 person teams
3 Rounds For Time
50 Meter Tire Flip
40 Push-ups
Run 200 Meters
Each team member rotates through each exercise per round.

Friday, May 12, 2017

Friday 170512

3 Rounds For Time:
30/25 Calorie Air Bike
15 Bar Muscle Ups
10 Shoulder to Overhead (155/105)

Thursday, May 11, 2017

Thursday 170511

20 minute AMRAP
2 Rope Climbs (legless if possible on the first climb)
50 foot Handstand Walk
20 Alternating Pistols

Wednesday, May 10, 2017

Wednesday 170510

Strength:
Back Squat:
3 x 10 reps @ 75%
WOD:
For Time:
15/12 Calorie Bike Sprint
50 Double-unders
Max Rep Bar Muscle-ups
Rest 3 minutes
15/12 Calorie Bike Sprint
50 Double-unders
Max Rep Chest To Bar Pull-ups
Rest 3 minutes
15/12 Calorie Bike Sprint
50 Double-unders
Max Rep Toes To Bar

Tuesday, May 9, 2017

Tuesday 170509

Barbell Complex
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.

Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.

Monday, May 8, 2017

Monday 170508

25 Air Bike, Calories
20 Alternating Pistols
15 Toes to Bar
10 Snatches (115/75)
100 Double-unders
10 Snatches (115/75)
15 Toes to Bar
20 Alternating Pistols
25 Air Bike, Calories

Sunday, May 7, 2017

Sunday 170507

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, May 6, 2017

Saturday 170506

Team WOD
2 person teams
7 minute AMRAP
10 Pull-ups
15 KB Swings (55/35)
10 Push-ups
15 Sit-ups
*Partner 1 completes one full round before partner 2 can begin.
Rest 3 minutes
7 minute AMRAP
Walking Lunges, 20 steps
5 Power Cleans (145/105)
5 Lateral Burpees Over The Bar
15 Double-unders
*Partner 1 completes one full round before partner 2 can begin.

Friday, May 5, 2017

Friday 170505

Strength:
Front Squat
3 x 3 reps at 87% of 1RM
WOD:
12 minute AMRAP
20 Toes To Bar
10 DB Push Press (50/35 lb DBs)

Thursday, May 4, 2017

Thursday 170504

Max Rounds in 3 minutes
5 Thrusters (135/95)
7 Chest To Bar Pull-ups
Rest 1 minute. Repeat for a total of 5 cycles.

Wednesday, May 3, 2017

Wednesday 170503

MetCon:
6 Rounds On The Air Bikes:
60 seconds hard and fast
60 seconds slow.
Try to maintain the same fast pace on each 60 second round.
WOD:
7 minutes to complete as many reps as possible:
4-6-8-10-12-14-16-18-21-24
DB Snatches, alternating hands (50/35)
Knees Elbows

Tuesday, May 2, 2017

Tuesday 170502

Strength:
Back Squat
3 x 5 reps
Front Squat
3 x 3 reps
Increase weight on each set
WOD:
10-9-8-7-6-5-4-3-2-1
Power Clean (155/105)
Lateral Hops Over Barbell

Monday, May 1, 2017

Monday 170501

MetCon Monday
Row, 50/40 Calories
50 Box Jumps (24/20)
Air Bike 50/40 Calories
50 Kettlebell Swings (55/35)
50 Burpees

Sunday, April 30, 2017

Sunday 170430

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, April 29, 2017

Saturday 170429

Team WOD
4 person teams
Team members 1 and 2 taking turns:
7 minuteAMRAP
100m sprint
5 burpees
10 deadlifts (185lbs/125lbs)
5 pull ups
Team Members 3 and 4 taking turns:
7 Minute AMRAP
200m row sprint
5 burpees
15 goblet squats (50lbs/ 30lbs)
5 push ups
Rest 3 minutes and switch WODS.

After both pairs have completed both 7 minute AMRAPs, the whole team will complete for time:
100 power snatches (95lbs/65lbs)

Then calculate the team’s scores. Only complete rounds are considered during the AMRAP section, and time is used as a score for the snatches.

Friday, April 28, 2017

Friday 170428

Strength
Close Grip Bench Press
6 reps @75%
4 reps @80%
4 reps @85%
2 reps @90%
2 reps @90%
WOD
12 minute AMRAP
200m Run
400m Air Bike
20 Medicine Ball Sit-ups

Thursday, April 27, 2017

Thursday 170427

Strength
Snatch Balance
*15 minutes to work up to a heavy 3 rep set.
Then,
Overhead Squat
5x3reps @75%
WOD
Alternate between the two exeercises for 16 intervals (8 rounds)
Tabata Plank
Tabata Hollow Hold

Wednesday, April 26, 2017

Wednesday 170426

For Time
Power Clean
18 - 12 - 6
(135/105), (155/115), (185/135)
Rope Climbs
3 - 2 - 1

Tuesday, April 25, 2017

Tuesday 170425

Strength:
Thruster
3-3-3-2-2-1
*Increase weight on each set
WOD:
400m Farmers Carry (70/50)
Complete 400m Carry and then rest 1 minute
Repeat 3 times

Monday, April 24, 2017

Monday 170424

Strength
Deadlift
5 reps @70%
5 reps @75%
3 reps @80%
3 reps @85%
2 reps @90%
WOD
AMRAP 20
800m Run
8 Bar Muscle Ups

Sunday, April 23, 2017

Sunday 170423

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, April 22, 2017

Saturday 170422

Team WOD:
3 Person Teams:
5 Rounds For Time and Max Reps
Run 200 Meters
Max Rep DB Ground To Overhead, alternating hands (50/35)
Max Rep Knees To Elbows
*One person runs while the other two perform max reps of DB ground to overhead and KTE.
Team members rotate through each exercise until 5 rounds have been completed

Friday, April 21, 2017

Friday 170421

Strength:
1 RM Front Squat
WOD:
12 Minute AMRAP
Row 200 Meters
10 Front Squats @ 60% of 1 RM

Thursday, April 20, 2017

Thursday 170420

Snatch Ladder
12 reps (95/65)
10 reps    (115/75)
8 reps (135/ 95)
6 reps (155/105)
4 reps (165/115)
2 reps (185/135)
*20 min time cap

Wednesday, April 19, 2017

Wednesday 170419

For Time
50 Wall Balls(20/14)
40 AbMat Situps
30 KB Swings (55/35)
20 Toes To Bar
10 Burpees

Tuesday, April 18, 2017

Tuesday 170418

Strength:
12 minute EMOM
3 Squat Cleans @ 70%
WOD:
2 Rounds for Time
1000m Air Bike
25 Chest To Bar Pull-ups
25 Power Cleans (135/105)
25 Handstand Push-ups

Monday, April 17, 2017

Monday 170417

Strength
3x3reps Shoulder Press
3x4reps Push Press
3x5reps Push Jerk
2x5reps Split Jerk
WOD
Tabata Squats
Tabata Row

Sunday, April 16, 2017

Sunday 170416

We will be closed today to celebrate Easter with our families. See you Monday.

Saturday, April 15, 2017

Saturday 170415

21-15-9 rep rounds for time:
Row, Calories
Thrusters (95/65)

Friday, April 14, 2017

Friday 170414

Strength
Front Squat
 6 x 4 reps
*Increase weight on each set.
WOD
5 Rounds for Time
16 Box Jumps
16 Pull Ups
16 OHS (95/65)

Thursday, April 13, 2017

Thursday 170413

Strength:
1 RM Shoulder Press
WOD:
Max Calories on Air Bike in 6 minutes

Wednesday, April 12, 2017

Wednesday 170412

For time:
50 Medicine-ball Cleans (20/14)
25 Push Jerks (155/105)
50 Medicine-ball Cleans

Tuesday, April 11, 2017

Tuesday 170411

Strength
EMOM 10
3 Power Snatch @70%
WOD
3 Rounds for Time
16 Sumo Dead-lift High Pull (95/65)
40 Sit-ups
60 Double Unders
*Rest 60 seconds between rounds

Monday, April 10, 2017

Monday 170410

Strength:
Back Squat
7x3
*Increase weights on each set
WOD
3 Rounds for Time:
500m Row
400m Run

Sunday, April 9, 2017

Sunday 170409

Olympic Lifting. Make up a missed WOD. Mobility. Work on Skills

Saturday, April 8, 2017

Saturday 170408

2016 Masters Qualifer Event 4
For Time:
55 Burpees
34 Overhead Squats (95/65)
21 Muscle-ups

Friday 170407

Strength:
15 minutes to establish a 1 RM Clean and Jerk
WOD:
For Time:
Row 2000 Meters

Thursday, April 6, 2017

Thursday 170406

Strength:
Dead-lift
3x5 @ 75%
3x3 @ 80%
Bench Press
4 x 6 reps
Increase weight on each set.

Wednesday, April 5, 2017

Wednesday 170405

For Time:
Row, 40 Calories
40 Pullups
40 Hand Release Pushups
20 Cal Row
20 Pullups
20 Hand Release Pushups

Tuesday, April 4, 2017

Tuesday 170404

Strength:
12 minute EMOM
3 Squat Snatch @ 75%
WOD:
15 minute AMRAP
18 Wall Balls
2 Rope Climbs
200m Run

Monday, April 3, 2017

Monday 170403


Strength:
10 minute EMOM
3 Clean and Jerks @75%
WOD
3 Rounds for Time:
12 Burpees
15 Push Press (95/65)
18 Air Bike, calories

Sunday, April 2, 2017

Sunday 170402

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills

Saturday, April 1, 2017

Saturday 170401

24-18-12-6 rep rounds for time:
Air Bike, Calories
Power Snatch (95/65)
Toes To Bar

Friday, March 31, 2017

Friday 170331

Strength:
Front Squat
5 x 2 reps @ 90%
WOD:
20 minute AMRAP
50 Double-unders
Single KB Front Rack Walking Lunge (55/35), 50 Steps (switch hands at 25 steps)
10 Bar Muscle-ups

Thursday, March 30, 2017

Thursday 170330

Four Rounds For Time:
Row, 20 Calories
15 Burpee Box Jump Overs (24"/20")
10 Handstand Push-ups

Wednesday, March 29, 2017

Wednesday 170329

For Time:
12 Dead-lifts (225/155)
2 Rope Climbs, 15 ft.
9 Dead-lifts
2 Rope Climbs
6 Dead-lifts
2 Rope Climbs
3 Dead-lifts
2 Rope Climbs

Tuesday, March 28, 2017

Tuesday 170328

25 minute running clock:
9 minute AMRAP
5 Burpees Over The Bar
15 Overhead Squats (95/65)
40 Double-unders

Rest 2 minutes

7 minute AMRAP
5 Burpees Over The Bar
10 Overhead Squats (115/75)
30 Double-unders

Rest 2 minutes

5 minute AMRAP
5 Burpees Over The Bar
5 Overhead Squats (135/85)
20 Double-unders


Monday, March 27, 2017

Monday 170327

Three Rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups
10 Clean & Jerks (135/95)

Sunday, March 26, 2017

Sunday 170326

CrossFit Games Open WOD 17.5


Saturday, March 25, 2017

Saturday 170325

For Time:
30 Chest To Bar Pull-ups
15 Power Cleans (135/95)
Run 400 Meters
20 Chest To Bar Pull-ups
10 Squat Cleans (155lbs/105)
Run 200 Meters
10 Chest Bar Pull-ups
5 Squat Clean & Jerk (175lbs/115lbs)
Run 100 Meters
We will begin judging Open WOD 17.5 at the conclusion of the 8:30a class.

Friday, March 24, 2017

Friday 170324

CrossFit Games Open WOD 17.5

10 Rounds For Time:
9 Thrusters
35 Double-unders
40 minute time cap

Rx'd (16 yrs-54 yrs)
Men: 95 lbs
Women: 65lbs

Rx'd Masters (55yrs+)
Men: 65lbs
Women: 45lbs

Thursday, March 23, 2017

Thursday 170323

Rest day or make up a missed WOD. Work on mobility.
Get prepped for the CrossFit Games Open WOD 17.5
OR,
Strength:
Dead-lift
5 reps @ 40% & 50%
3 reps @ 60%
5 reps @ 65%
5 reps @ 75 %
Max reps @ 85%
WOD:
In 12 minutes complete as many rounds as possible:
15 Kettlebell Swings (55lbs/35lbs)
1 Rope Climb, 15 ft
Run 100 meters

Wednesday, March 22, 2017

Wednesday 170322

Strength:
In 6 minutes complete as many Strict Dead Hang Pull-ups as possible. NO KIPPING. NO SWINGING.
Legs straight. Body in hollow position.
WOD:
21-15 -9  rep rounds for time:
Hand Release Push-ups
Box Jumps (24"/20")
Handstand Push-ups

Tuesday, March 21, 2017

Tuesday 170321

Strength:
Front Squat
5 x 3 reps @ 70%, 75%, 80%, 85%, 90%
Rest 90 seconds between sets
WOD:
10 Minute AMRAP
10 DB Thrusters (50/35) Masters 55+ (35/20)
30 Double Unders

Monday, March 20, 2017

Monday 170320

Strength:
Push Jerk Press
5 reps each @ 65% & 70%
3 reps each @ 75% & 80%
2 reps each @ 85% & 90%
Rest 90 seconds between sets
WOD:
In 8 minutes complete as many rounds as possible of
14 Kettlebell Snatches, alternating arms (55/35)
10 Toes to Bar

Sunday, March 19, 2017

Sunday 170319

CrossFit Games Open WOD 17.4. Make up a missed WOD. Mobility.

Saturday, March 18, 2017

Saturday 170318


8 minutes: Max Calorie Row
Rest 2 minutes
8 minutes Max Calorie on Air Bike
Rest 2 minutes
8 minutes: 200 meter Shuttle Runs (100 out/100 back)

CrossFit Games WOD 17.4 judging will begin at the conclusion of the 8:30a class

Friday, March 17, 2017

Friday 170317

CrossFit Games Open WOD 17.4

Thursday, March 16, 2017

Thursday 170316

Rest Day for those registered for the CrossFit Open
WOD:
10-9-8-7-6-5-4-3-2-1
Back Squat (145/105)
Power Clean (145/105)
Rest 1 minute between rounds

Wednesday, March 15, 2017

Wednesday 170315

Strength:
Hang Power Snatch
5 x 3 Reps
Increase load on each set
WOD:
50-40-30-20-10 rep rounds for time:
Russian KB Swings
Double-unders

Tuesday, March 14, 2017

Tuesday 170314

Strength:
Shoulder Press
5 x 3 reps
Increase weight on each set.
Rest 90 seconds between sets
WOD:
Complete as many rounds and reps as possible in 15 minutes:
2 Rounds:
3 Single Arm DB Overhead Squat (Right)
3 Single Arm DB Overhead Squat (Left)
6 Pull-ups
2 Rounds:
6 Single Arm DB Overhead Squat (Right)
6 Single Arm DB Overhead Squat (Left)
9 Pull-ups
2 Rounds:
9 Single Arm DB Overhead Squat (Right)
9 Single Arm DB Overhead Squat (Left)
12 Pull-ups
2 Rounds:
12 Single Arm DB Overhead Squat (Right)
12 Single Arm DB Overhead Squat (Left)
15 Pull-ups
Men use 50lbs. Women use 35lbs
Masters 55+: men 35lbs/women 20lbs

Monday, March 13, 2017

Monday 170313

Strength:
Deadlift
5-5-3-3-3-1-1-1-1 reps
WOD:
Tabata Double-unders

Sunday, March 12, 2017

Sunday 170312

CrossFit Open WOD 17.3. Make up a missed WOD. Mobility.

Saturday, March 11, 2017

Saturday 170311

For Time:
Run 200 meters
Rest 30 seconds
Run 400 meters
Rest 60 seconds
Run 600 meters
Rest 90 seconds
Run 800 meters

Judging for 17.3 begins at the conclusion of the 8:30a class

Friday, March 10, 2017

Friday 170310

CrossFit Games Open WOD 17.3

Thursday, March 9, 2017

Thursday 170309

Rest Day for those registered to compete in the CrossFit Open

21-15-9 rep rounds for time:
Bench Press (135/95)
Squat Clean (135/95)

Wednesday, March 8, 2017

Wednesday 170308

3 Rounds For Time:
Run 400 Meters
30 Wall Balls(20/14)
50 Double-unders

Tuesday, March 7, 2017

Tuesday 170307

Strength:
15 minutes to establish a 1RM Thruster
WOD:
Row 15 Calories
15 DB Thrusters (Use same weights as in the CF Open)
3 15 ft Rope Climbs
Row 12 Calories
12 DB Thrusters
2 15 ft Rope Climbs
Row 9 Calories
9 DB Thrusters
1 15 ft Rope Climbs

Monday, March 6, 2017

Monday 170306

4 Rounds For Time:
Run 200 Meters
8 Strict Handstand Push-ups
16 Kettlebell Swings (55/35)
24 AbMat Sit-ups

Sunday, March 5, 2017

Sunday 170305

CrossFit Game Open WOD 17.2. Olympic Lifting. Mobility.

Saturday, March 4, 2017

Saturday 170304

Team WOD
5 person Teams
24 minute AMRAP
100 Meter  Farmers Walk (70lb/45lb)DB's or KB's
Max Rep Push-up
Max Rep Lateral Box Shuffle
Max Rep Supine Ring Pulls
Air Bike- Max Calories

Friday, March 3, 2017

Friday 170303

CrossFit Games Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells, scaled: 35lb DBs, hanging knee raises, pull-ups
Women use 35-lb. dumbbells, scaled: 20lb DBs, hanging knee raises, pull-ups
55yrs + Rx:
Men use 35lb DBs, Toes To Bar, Chest To Bar Pull-ups
Women use 20lb DBs, Toes To Bar, Chest To Bar Pull-ups
55yrs + Scaled:
Men: 20 lb DBs, sit-ups, Jumping Chest To Bar Pull-ups
Women: 10lb DBs, sit-ups, Jumping Chest To Bar Pull-ups

Thursday, March 2, 2017

Thursday 170302

Rest Day For Those Registered For the 2017 CrossFit Open
For time:
25-20-15-10
Double-unders
Medicine Ball Cleans (20/14)
Medicine Ball Sit-ups (20/14)

Wednesday, March 1, 2017

Wednesday 170301

Strength:
Power Clean
5 x 5 @ 85% of 1 RM
WOD:
10 minute AMRAP:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

Tuesday, February 28, 2017

Tuesday 170228

Strength:
Front Rack Lunge
6 x 4 reps (8 total)
Increase load on each set
WOD:
9 Minute AMRAP
4 Power Clean (155/105)
8 Lateral Burpees Over Barbell
12 Air Squats

Monday, February 27, 2017

Monday 170227

Strength:
10 sets of the following complex. Increase weight on each set
1 Shoulder Press + 2 Push Press + 3 Push Jerks
WOD:
9 AMRAP:
3 Ring Muscle-ups
12 AbMat Sit-ups

Sunday, February 26, 2017

Sunday 170226

We will be judging  CF OPEN WOD 17.1 on Friday evening starting at 6p, Saturday after the 8:30a class until noon, and Sunday from 2 to 4p or when everyone is finished. You have until 4p Sunday to complete the workout. Monday through Thursday will be reserved for daily WODs. For the benefit of everyone NO EXCEPTIONS WILL BE MADE.

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, February 25, 2017

Saturday 170225

Partner WOD
For Time And Max Reps
Partner 1: Run 400 Meters
Partner 2: Max Rep Clean & Jerk (135/95)
Switch
Rest 2 minutes
Partner 1: Run 400 Meters
Partner 2: Max Rep Back Squat (135/95)
Switch
Rest 2 minutes
Partner 1: Run 400 Meters
Partner 2: Max Rep Double-unders
Switch
Rest 2 minutes
Partner 1: Run 400 Meters
Partner 2: Max Rep Burpees onto a 45lb bumper plate
Switch

We will be judging  CF OPEN WOD 17.1 on Friday evening starting at 6p, Saturday after the 8:30a class until noon, and Sunday from 2 to 4p or when everyone is finished. You have until 4p Sunday to complete the workout. Monday through Thursday will be reserved for daily WODs. For the benefit of everyone NO EXCEPTIONS WILL BE MADE.

Friday, February 24, 2017

Friday 170224

CrossFit Open Workout 17.1

To Those Registered For The Open:
We will be judging  CF OPEN WOD 17.1 on Friday evening starting at 6p, Saturday after the 8:30a class until noon, and Sunday from 2 to 4p or when everyone is finished. You have until 4p Sunday to complete the workout. Monday through Thursday will be reserved for daily WODs. For the benefit of everyone NO EXCEPTIONS WILL BE MADE.

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Post time to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.

Thursday, February 23, 2017

Thursday 170223

CrossFit Open WOD 17.1 will be announced at 7p this evening. Those that have registered to compete in the Open should take today as an active rest day. We will be judging  CF OPEN WOD 17.1 on Friday evening starting at 6p, Saturday after the 8:30a class until noon, and Sunday from 2 to 4p. or when everyone is finished. You have until 4p Sunday to complete the workout. Monday through Thursday will be reserved for daily WODs. For the benefit of everyone NO EXCEPTIONS WILL BE MADE

3 Rounds for time:
Air Bike, 20 calories @ not below 225 watts
20 Supine Ring Pulls
20 Medicine Ball Sit-ups (20/14)
20 Goblet Squats (45/25)
20 Push-ups (strict! No wormy push-ups)

Wednesday, February 22, 2017

Wednesday 170222

Three Rounds For Time:
Run 400 Meters
15 Dead-lifts (225/155)
25 Wall Balls (20/14)

Tuesday, February 21, 2017

Tuesday 170221

Strength:
15 minutes to establish a 1RM Power Clean & Jerk
WOD:
15 Minute AMRAP
5 Power Clean & Jerk @70% of 1RM
10 Chest To Bar Pull-ups
30 Double-unders

Monday, February 20, 2017

Monday 170220

Strength:
Every minute on the minute for 15 minutes
1 Power Snatch @ 80% of 1 RM
WOD:
15 minute AMRAP
10 Alternating One Arm DB Ground To Overhead (70/45),Masters 55+ (55/30)
5 Burpee Box Jumps(24/20)
10 Toes To Bar

Sunday, February 19, 2017

Sunday 170219

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, February 18, 2017

Saturday 170218

Partner WOD
20 Minute AMRAP
Partner 1: Rows For Calories
Partner 2: 200 Meter Waiters Walk (35lbs/25llbs) switch arms at the 100 meter mark*
*If you set the plate down or rest, you must complete 5 burpees before resuming.
Score is the number of rounds completed x calories rowed

Friday, February 17, 2017

Friday 170217

WOD 1:
Complete as many reps as possible in 12 minutes of:
3-6-9-12-15-18-21-24-27-30
Overhead Squat (95/65)
Chest To Bar Pull-ups
WOD 2:
Complete as many reps as possible in 12 minutes of:
3-6-9-12-15-18-21-24-27-30
Hang Squat Clean (95/65)
Strict Handstand Push-ups*
*Scaling: DB Z-Press

Thursday, February 16, 2017

Thursday 170216

Three Rounds For Time:
Row, 500 Meters
Bike, 1000 Meters
Run, 400 Meters

Wednesday, February 15, 2017

Wednesday 170215

WOD 1:
12 minute Snatch Ladder
Start at 50% of 1 RM . Add 10 lbs until failure.
WOD 2:
JT
21-15-9 Rep Rounds For Time:
Handstand Push-ups
Ring Dips
Push-ups

Tuesday, February 14, 2017

Tuesday 170214

Strength:
Every Minute On The Minute For 7 Minutes:
5 Weighted Pull-ups (Strict)
WOD:
15 minute AMRAP
Row, 15 Calories
5 Ring Muscle-ups
10 Hang Power Cleans (135/95)

Monday, February 13, 2017

Monday 170213

Strength:
Dead-lift
3 reps @ 75%,  80%, 85%
Max Reps @ 90%
WOD:
For Time
21-18-15-12-9
Air Bike - Calories
Power Snatch (75/55)

Sunday, February 12, 2017

Sunday 170212

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, February 11, 2017

Saturday 170211

Team WOD:
Teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Kettlebell Swings (55/35)
Station 4 – Air Bike 25/15 Calories
Station 5 – Rest

Friday, February 10, 2017

Friday 170210

REMINDER: The 9a class for today has been cancelled.

20 minute AMRAP
5 Bar Muscle-ups
10 Thrusters (115/75)
30 Double-unders

Thursday, February 9, 2017

Thursday 170209

'Paul Pena'
7 Rounds, Each For Time
100 Meter Sprint
19 Kettlebell Swings (70/55)
10 Burpee Box Jumps (24/20)
Rest 3 Minutes Between Rounds

Wednesday, February 8, 2017

Wednesday 170208

WOD 1:
6 Rounds:
45 seconds Max Rep Dumbbell Thrusters (45/25)
Rest 15 seconds
45 seconds Max Rep Pull-ups
Rest 15 seconds
WOD 2:
4 Minutes:
Max Calories on the Air Bikes

Tuesday, February 7, 2017

Tuesday 170207

Strength:
10 minutes to establish a 1RM Power Clean
WOD:
12 minute AMRAP
5 Power Cleans @ 75% of 1 RM
10 Bar Facing Burpees
15 Wall Balls (20/14)

Monday, February 6, 2017

Monday 170206

20 min AMRAP
20 Row - Calories
15 Handstand Push-ups
10 Kettlebell Snatch (55/35) alternating

Sunday, February 5, 2017

Sunday 170205

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, February 4, 2017

Saturday 170204

5 Rounds For Time:
Run 200 Meters
20 Kettlebell Swings (55/35)
10 Burpee Box Jumps (24"/20")
5 Bar Muscle-ups

Friday, February 3, 2017

Friday 170203

WOD 1:
Tabata Hang Squat Clean (85/55) (8 rounds)
Rest 8 minutes
WOD 2:
Bench press 135lbs/95lbs X 21-18-15-12-9-6-3 reps rest 60 seconds between sets.

Thursday, February 2, 2017

Thursday 170202

WOD 1:
Tabata Push-Press (75/55) (8 rounds)
Rest 8 minutes
WOD 2:
Snatch 95lbs/65lbs X 21-18-15-12-9-6-3 reps rest 60 seconds between sets.

Wednesday, February 1, 2017

Wednesday 170201

WOD 1:
Tabata Front Squats (95/65) (8 rounds)
Rest 8 minutes
WOD 2:
Deadlift 135lbs/95lbs X 21-18-15-12-9-6-3 reps rest 60 seconds between sets.

Tuesday, January 31, 2017

Tuesday 170131

"Fight Gone Bad!"
Three rounds of:
1 Minute Max Rep Wall-ball (20lb/14lb) (10ft/9ft)
1 Minute Max Rep Sumo Dead-lift High-Pull (75lbs/55lbs)
1 minute Max Rep Box Jump (24"/20")
1 Minute Max Rep Push-press (75lbs/55lbs)
1 Minute Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday, January 30, 2017

Monday 170130

4 Rounds For Time:
Air Bike 1000 Meters
Max Rep Body Weight Bench Press
(record number of bench press reps)

Sunday, January 29, 2017

Sunday 170129

Olympic Lifting. Make up a missed WOD. Mobility. Work on Skills.

Friday, January 27, 2017

Friday 170127

4 Rounds For Time:
50 Double-unders
25 Knees To Elbows
Overhead Walking Lunge (45lb bumper/25lb bumper), 50 Steps

Thursday, January 26, 2017

Thursday 170126

Three Rounds For Time:
Air Bike 1,000 Meters
25 Sumo Dead-lift High Pulls (95/65)
25 Shoulders To Overhead (95/65)

Wednesday, January 25, 2017

Wednesday 170125

Complete as many rounds in 20 minutes of:
10 Pull-ups
15 Push-ups
20 Air Squats

Tuesday, January 24, 2017

Tuesday 170124

Three Rounds For Time:
25 Toes To Bar
50 Double Unders
15 Squat Cleans (135/85)

Monday, January 23, 2017

Monday 170123

50 rounds for time:
1 Handstand Pushup
2 Burpees
3 Med ball Squat Cleans (20/14)

Sunday, January 22, 2017

Sunday 170122

Olympic Lifting. Make up a missed WOD. Mobility. Work on Skills.

Saturday, January 21, 2017

Saturday 170121

'RJ'
5 Rounds For Time
Run 800 Meters
5 Rope Climbs (15ft)
50 Push-ups

Friday, January 20, 2017

Friday 170120

20 minute AMRAP
5 Back Squats (135/95)
10 Handstand Push-ups
15 Pull-ups

Thursday, January 19, 2017

Thursday 170119

Back Off Day
20 minutes of Rowing or Air Bike. (your choice)
Go at a moderate pace. If you can have a conversation without gasping for breath, then you're doing it right.
Then,
3 Rounds (Not For Time)
25 Abmat Sit-ups
25 Back Extensions

Wednesday, January 18, 2017

Wednesday 170118

Strength:
Snatch Balance:
3 reps @ 50%, 60%, 70% *
2 x 3 reps @ 80%*
*Use the percentages of you Snatch 1RM
WOD:
3 Rounds For Time
15 Chest To Bar Pull-ups
12 Box Jumps (24/20)
9 Overhead Squats (135/95)

Tuesday, January 17, 2017

Tuesday 170117

For Time:
Run 200 Meters
15 Power Cleans (135/95)
15 Ring dips
Run 200 Meters
12 Power Cleans (155/105)
12 Ring Dips
Run 200 Meters
9 Power Cleans (185/115)
9 Ring Dips

Monday, January 16, 2017

Monday 170116

Strength:
Overhead Squat
5 reps @ 60%, 70%, 80%
2 reps @ 90%
Rest 2 minutes between sets
WOD:
21-15-9 rep rounds for time:
Hang Power Snatch (95/65)
Box Jumps (24/20)
Toes To Bar

Sunday, January 15, 2017

Sunday 170115

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills

Saturday, January 14, 2017

Saturday 170114

“Matt B”
5 Rounds For Time:
5 Burpees
10 Chest To Bar Pull-ups
20 Wall Balls (20/14)
30 Push Ups
400m Run

Friday, January 13, 2017

Friday 170113

For Time:
Row 1000 Meters
21 Dead-lifts (225/155)
7 Wall Climbs
Row 500 Meters
15 Dead-lifts
5 Wall Climbs
Row 250 Meters
9 Dead-lifts
3 Wall Climbs

Thursday, January 12, 2017

Thursday 170112

Strength:
Shoulder Press
3-3-3-3-3-3-3
Increase weight on each set
Rest 2 minutes between sets
WOD:
'GI Jane'
For Time:
100 Burpee Pull-ups

Wednesday, January 11, 2017

Wednesday 170111

Three rounds for time of:
Row 50 calories
150 double unders
50 walking lunges

Tuesday, January 10, 2017

Tuesday 170110

Strength:
Back Squat
5 reps @ 60%, 70%, 80%
3 reps @ 90%
Rest 2 minutes between sets
WOD:
5 rounds for time of:
10 Toes-to-bars
15 Box Jumps, 24/20 in
20 Wall Balls, 20/14 lbs

Monday, January 9, 2017

Monday 170109

Complete as many rounds as possible in 20 minutes of:
12 Kettlebell Swings (55/35)
8 Ring Dips
4 Squat Cleans (155/105)

Sunday, January 8, 2017

Sunday 170108

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, January 7, 2017

Saturday 170107

'Baz'
30 minute AMRAP
30 Double-unders
8 Squat Cleans (155/110)
11 Hand Release Push-ups

Friday, January 6, 2017

Friday 160106

Row 2000 Meters
Then,
8 minute AMRAP Ladder
3-6-9-12-15-18-21....
Russian Kettlebell Swing(55/35)
Burpees

Thursday, January 5, 2017

Thursday 170105

Strength:
Front Squat
5 Reps @ 70%
5 Reps @ 80%
3 Reps @ 90%
WOD:
'Fran'
21-15-9 rep rounds for time:
Thrusters (95/65)
Pull-ups

Wednesday, January 4, 2017

Wednesday 170104

3 Rounds For Time:
Air Bike 500 Meters
12 Box Jump Overs (24"/20")
9 Dead-lifts (255/185)
15 Ring Push-ups

Tuesday, January 3, 2017

Tuesday 170103

Strength:
15 minutes to establish a 1 RM Thruster
WOD:
5 Rounds For Time
40 Double unders
9 Thrusters @ 50% of 1 RM
9 Chest To Bar Pull-ups

Monday, January 2, 2017

Monday 170102

'Cindy'
20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

Sunday, January 1, 2017

Sunday 170101

DODGE BALL AT YOUTH FITNESS ZONE 2P TO ?