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 170330

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

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 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 170327

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

Sunday 170326

CrossFit Games Open WOD 17.5

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 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 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 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 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 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 170319

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

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 170317

CrossFit Games Open WOD 17.4

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 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 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 170313

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

Sunday 170312

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

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 170310

CrossFit Games Open WOD 17.3

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 170308

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

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 170306

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

Sunday 170305

CrossFit Game Open WOD 17.2. Olympic Lifting. Mobility.

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 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 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 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