Feb 28 6a class has been cancelled due to the slick and hazardous road conditions.

Saturday, March 23, 2019

Sunday 190324

CrossFit Open WOD 19.5
After Party and Cookout

Friday, March 22, 2019

Saturday 190323

3 Rounds:
1 Minute: Max Rep Push-ups
1 Minute: Max Rep Alternating Leg Lateral Box Push Off (24”/20”)
1 Minute:Max Rep Strict Pull-ups
1 Minute: Max Rep Sit-ups
Rest 3 minutes between rounds

Thursday, March 21, 2019

Friday 190322

CrossFit Games Open WOD 19.5

WORKOUT 19.5
33-27-21-15-9 reps for time of: Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
VARIATIONS
Rx’d: (Ages 16-54) Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

Wednesday, March 20, 2019

Thursday 190321

The Ghost
6 rounds of:
1 minute: Row, Max Calories
1 minute: Max Rep Burpees
1 minute: Max Rep Double-unders
1 minute: Rest
Try for as many reps as possible of EACH exercise, not just total score.

Tuesday, March 19, 2019

Wednesday 190320

"The Chief"
Max Rounds In 3 Minutes Of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Scoring: Rounds + Reps

Monday, March 18, 2019

Tuesday 190319

20 minute AMRAP
8 Toes To Bar
10 Kettlebell Swings (70/55)
Row, 14/12 Calories

Sunday, March 17, 2019

Monday 190318

Strength:
Front Squat
Build to a 3 rep max in 15 minutes
WOD:
4 Rounds For Time:
10 Front Squats* (135/95)
15 Ring Push-ups
* Bar is taken from the floor

Saturday, March 16, 2019

Sunday 190317

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

Friday, March 15, 2019

Saturday 190316

Close Grip Bench Press
5 x 5 reps
Back Squat
5 x 5 reps
Shoulder Press
5 x 5 reps

Thursday, March 14, 2019

Friday 190315

CrossFit Open WOD 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups* 12 bar-facing burpees
Time cap: 12 minutes
VARIATIONS
Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
*Men snatch 65 lb., perform chin-over-
bar pull-ups, may step over bar on the burpees
*Women snatch 45 lb., perform chin- over-bar pull-ups, may step over bar on the burpees

VARIATIONS
Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
*Men snatch 65 lb., perform chin-over-
bar pull-ups, may step over bar on the burpees
*Women snatch 45 lb., perform chin- over-bar pull-ups, may step over bar on the burpees
Teenagers 14-15:
Boys snatch 65 lb. Girls snatch 45 lb.
Scaled Teenagers 14-15:
*Boys snatch 45 lb., perform chin-over- bar pull-ups, may step over bar on the burpees
*Girls snatch 35 lb., perform chin-over- bar pull-ups, may step over bar on the burpees
Masters 55+:
*Men snatch 65 lb., perform chest- to-bar pull-ups
*Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
*Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
*Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

Wednesday, March 13, 2019

Thursday 1903114

For Time:
Run 400 Meters
21 Kettlebell Swings (70/55)
21 Pull-ups
Run 400 Meters
15 Kettlebell Swings (70/55)
15 Pull-ups
Run 400 Meters
9 Kettlebell Swings (70/55)
9 Pull-ups

Tuesday, March 12, 2019

Wednesday 190313

3 Rounds For Time
Row 1000 Meters
15 Good Mornings (65/45)
30 Sit-ups (legs straight, hands overhead from floor to toes)

Monday, March 11, 2019

Tuesday 190312

DT
5 Rounds For Time:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
Men use a 155 lbs barbell
Women use a 105 lbs barbell
Masters 55+ 135/95

Sunday, March 10, 2019

Monday 190311

For Time:
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats

Saturday, March 9, 2019

Sunday 190310

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

Friday, March 8, 2019

Saturday 190309

20 Minute AMRAP
20 wallballs
10 Dead-lifts (185/115)
5 Lateral Burpees Over The Bar

Thursday, March 7, 2019

Friday 190308

2019 CrossFit Games Open WOD 19.3
WORKOUT 19.3
For time:
200-ft. dumbbell overhead lunge 50 dumbbell box step-ups
50 strict handstand push-ups 200-ft. handstand walk
Time cap: 10 minutes
Tiebreaks: After final box step-up
and final handstand push-up


VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box
Scaled: (Ages 16-54)
*Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk
Scaled Teenagers 14-15:
*Boys use 35-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Girls use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Scaled Masters 55+:
TIME TIME
*Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl *Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

Wednesday, March 6, 2019

Thursday 190307

3 Rounds For Time:
30 Double-unders
20 Toes To Bar
10 Alternating Arm Dumbbell Snatches (70/50) (50/35)

Tuesday, March 5, 2019

Wednesday 190306

For Time
10-8-6-4-2
Power Clean (155/105)
5 Ring Muscle-ups

Monday, March 4, 2019

Tuesday 190305

Strength:
Close Grip Bench Press
3 X 10 reps
Increase weight on each set
WOD:
10 Rounds For Time:
Row 10 Calories
10 Wall Balls (20/14)

Sunday, March 3, 2019

Monday 190304

Strength:
Overhead Squat
Heavy 3 rep from the ground
WOD:
24 minute EMOM
30 seconds: Strict Handstand Push-ups
30 seconds: Bar Muscle-ups
30 seconds: Pistols (alternating legs)
30 seconds: Burpees to 6 inch target above max reach

Saturday, March 2, 2019

Sunday 190303

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

Friday, March 1, 2019

Saturday 100302

For Time:
50-40-30-20-10
Russian Kettlebell Swings (55/35)
Double-unders