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, November 30, 2017
Wednesday, November 29, 2017
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
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
Tuesday, November 28, 2017
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
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
Monday, November 27, 2017
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
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
Sunday, November 26, 2017
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)
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)
Saturday, November 25, 2017
Friday, November 24, 2017
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)
Run 400 Meters Carrying a 20/14lb Medicine Ball
50 Push-ups
35 Medicine Ball Sit-ups (20/14)
Thursday, November 23, 2017
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)
'Viola'
20 minute AMRAP
Run 400 Meters
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)
Wednesday, November 22, 2017
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
There will be a 9a class only today
For Time:
50-40-30-20-10
Wall Balls (20/14)
Double Unders
Tuesday, November 21, 2017
Monday, November 20, 2017
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
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
Sunday, November 19, 2017
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
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
Saturday, November 18, 2017
Friday, November 17, 2017
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
Five rounds for time of:
3 Rope Climbs
10 Toes To Bar
21 Overhead Walking Lunge Steps (45/25 plate)
Run 400 meters
Thursday, November 16, 2017
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
4 Rounds For Time
7 Wall Climbs
9 Burpees
12 KB Swings (55/35)
WOD 2:
For Time:
Air Bike, 100 Calories
Wednesday, November 15, 2017
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
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
Tuesday, November 14, 2017
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
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
Monday, November 13, 2017
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
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
Sunday, November 12, 2017
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)
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)
Saturday, November 11, 2017
Friday, November 10, 2017
Thursday, November 9, 2017
Wednesday, November 8, 2017
Tuesday, November 7, 2017
Wednesday 171108
'Brehm'
For Time:
10 Rope Climbs
20 Back Squats (225/155)
30 Handstand Push-ups
Row, 40 Calories
For Time:
10 Rope Climbs
20 Back Squats (225/155)
30 Handstand Push-ups
Row, 40 Calories
Monday, November 6, 2017
Sunday, November 5, 2017
Saturday, November 4, 2017
Friday, November 3, 2017
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
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
Thursday, November 2, 2017
Friday 171103
2015 Masters Qualifier Event 4
21-15-9 reps for time of:
Deadlifts (225/155)
Box jumps (24/20)
Handstand push-ups
21-15-9 reps for time of:
Deadlifts (225/155)
Box jumps (24/20)
Handstand push-ups
Wednesday, November 1, 2017
Thursday 171102
CrossFit Open WOD 17.5
10 rounds for time of:
9 thrusters (95/65), Masters 55+ (65/45)
35 double-unders
10 rounds for time of:
9 thrusters (95/65), Masters 55+ (65/45)
35 double-unders
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