Friday 171201

100 Double-unders
25 Dead-lifts (185/125)
35 Wall Balls (20/14)
75 Double-unders
20 Dead-lifts
30 Wall Balls
50 Double-unders
15 Dead-lifts
25 Wall Balls
25 Double-unders
20 Wall Balls
10 Dead-lifts

Thursday 171130

For Time:
1-2-3-4-5-6-7-8-9-10
Strict Handstand Push-up
2-4-6-8-10-12-14-16-18-20
Pistols, alternating legs

Wednesday 171129

Strength:
Strict Pull-up Ladder
Perform 1 rep, drop from the bar.
Perform 2 reps, drop from the bar.
Perform 3 reps, drop from the bar. Etc.
Continue until you can no longer do a pull-up.
Must start from dead hang hollow body position to chin over the bar, full extension of the arms at the bottom of each rep.
WOD:
'Rankel'
20 min AMRAP
6 Dead-lifts (225/155)
7 Burpee Pull-ups
10 American KB Swings 70/53
Run 200 Meters

Tuesday 171128

Strength:
Power Clean + Push Jerk
7 reps @70% of Clean & Jerk 1 RM
Good Mornings
5 X 5 reps @20% of Dead lift 1RM
WOD:
For time:
Air Bike,20 Calories
20 Shoulder to Overhead 115/75, master's 55+ (95/55)
20 Toes To Bar
Air Bike, 15 Calories
15 Shoulder to Overhead
15 Toes To Bar
Air Bike, 10 Calories
10 Shoulder to Overhead
10 Toes To Bar

Monday 171127

Strength:
Snatch
1 rep @70%, 75%, 80%, 85%, 90%
Front Squat
2 X 3 reps @70%
WOD:
9-15-21 rep rounds for time:
Ring Dips
Box Jumps (24/20)

Sunday 171126

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

Saturday 171125

4 Rounds For Time:
Run 400 Meters Carrying a 20/14lb Medicine Ball
50 Push-ups
35 Medicine Ball Sit-ups (20/14)

Friday 171124

We will have classes today at 9a and 6p only.

'Viola'
20 minute AMRAP
Run 400 Meters
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)

Thursday 171123

Happy Thanksgiving
There will be a 9a class only today

For Time:
50-40-30-20-10
Wall Balls (20/14)
Double Unders

Wednesday 171122

4 Rounds For Time:
15 Power Cleans (135/95)
12 Box Jumps (30/24)
18 Toes To Bar

Tuesday 171121

Strength:
Shoulder Press
5-5-5-5-5
Increase weight on each set
Rest 2 minutes between sets
WOD:
Run 400 Meters
21 Pull-ups
Run 400 Meters
15 Chest To Bar Pull-ups
Run 400 Meters
9 Bar Muscle-ups

Monday 171120

Strength:
Dead-lift
5-5-5-5-5
Increase weight on each set
Rest 2 minutes between sets
WOD:
12 minute AMRAP
Row, 20 Calories
10 Lateral Burpees Over The Rower

Sunday 171119

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

Saturday 171118

"White"
Five rounds for time of:
3 Rope Climbs
10 Toes To Bar
21 Overhead Walking Lunge Steps (45/25 plate)
Run 400 meters

Friday 171117

WOD 1:

4 Rounds For Time
7 Wall Climbs
9 Burpees
12 KB Swings (55/35)

WOD 2:
For Time:
Air Bike, 100 Calories

Thursday 171116

3 Rounds For Time:
30 Air Squats
10 Hang Power Snatch @ 70% of 1RM
30 Air Squats
10 Hang Power Snatch
30 Air Squats
Rest 3 minutes between rounds

Wednesday 171115

Strength:
10 minute EMOM
Hang Power Clean + Hang Squat Clean + Jerk @ 70% of C&J
WOD:
3 Rounds For Time
20 Alternating Kettlebell Cleans (70/55)
15 Ring Dips

Tuesday 171114

Aerobic Power:
Row
8 x 90 seconds
Rest 90 seconds between efforts
Gymnastics:
5 Rounds:
30 second Ring  L-Sit Hold
Rest 30 seconds
30 second Handstand Holds
If possible do free Handstand holds (not against the wall)
Rest 30 seconds

Monday 171113

Strength:
Overhead Squat
3-3-3-3-3
WOD:
For Time:
50-40-30-20-10
Double-unders
30-24-18-12-6
Alternating DB Snatch (50/35)

Sunday 171112

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

Saturday 171111

'Murph'
For Time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Friday 171110

'Michael'
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Thursday 171109

'TK'
20 Minute AMRAP
8 Strict Pull-ups
8 Box Jumps (36/30)
12 Kettlebell Swings (70/55)

Wednesday 171108

'Brehm'
For Time:
10 Rope Climbs
20 Back Squats (225/155)
30 Handstand Push-ups
Row, 40 Calories

Tuesday 171107

'McGhee'
30 minute AMRAP
5 Dead-lifts (275/185)
13 Push-ups
9 Box Jumps (24/20)

Monday 171106

'Sean'
10 Rounds For Time
11 Chest To Bar Pull-ups
22 Front Squats (75/55)

Sunday 171105

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

Saturday 171104

2 person teams:
2017 CrossFit Team Series Event 2
For time:
120 Double-unders, each, relay
120 Chest-To-Bar Pull-ups, total, sets of 15
120 Hang Power Snatches, total, sets of 15
120 Double-unders, each, relay
Men use 95-lb. barbell
Women use 65-lb. barbell
Cap: 15 minutes

Friday 171103

2015 Masters Qualifier Event 4
21-15-9 reps for time of:
Deadlifts (225/155)
Box jumps (24/20)
Handstand push-ups

Thursday 171102

CrossFit Open WOD 17.5
10 rounds for time of:
9 thrusters (95/65), Masters 55+ (65/45)
35 double-unders