Thursday 180301

'Nasty Girls'
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Wednesday 180228

3 Rounds For time:
Run 400 Meters
50 Push-ups
Row 500 Meters
25 Pull-ups

Tuesday 180227

Five rounds for time of:
Run 400 meters
21 Dead-lifts (185/125)

Monday 180226

Snatch 1-1-1-1-1-1-1 reps

Sunday 180225

CrossFit Games Open 18.1

Saturday 130224

We will be doing the CrossFit Games Open WOD 18.1 immediately after the 8:30 class until about noon or so.

For Time:
Run 200 Meters
Rest 30 Seconds
Run 400 Meters
Rest 60 seconds
Run 800 Meters
Rest 90 seconds
Run 400 Meters
Rest 60 seconds
Run 200 Meters

Friday 180223

CrossFit Open WOD 18.1

Thursday 180222

Row 200 Meters
21 Push Jerk (135/95)
Row 200 Meters
15 Push Jerks
Row 200 Meters
9 Push Jerks

Wednesday 180221

For Time:
63 Double Unders
21 Squat Cleans (135/95)
21 Ring Dips
42 Double-unders
15 Squat Cleans
30 Push-ups
21 Double-unders
9 Squat Cleans
18 Handstand Push-ups

Tuesday 180220

5 Rounds For Time:
15 Toes To Bar
10 Burpee Box Jump Overs (24/20)

Monday 180219

20 minute AMRAP:
Run 400 Meters
10  Alternating Arm Kettlebell Snatch (55/35)
10 Pull-ups

Sunday 180218

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

Saturday 180217

2 person teams
20 minute AMRAP
Partner 1: One Round Of Cindy:
                   5 Pull-ups
                  10 Push-ups
                  15 Air Squats
Partner 2: Max Rep Power Clean & Jerks (135/95)
Score is the total number of rounds of Cindy completed plus the number of power clean & jerks.

Friday 180216

Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats

Thursday 180215

For Time:
30 Overhead Walking Lunges
30 Knees-To-Elbows
30 Sit-ups
Row, 30 Calories
30 Sit-ups
30 Knees-To-Elbows
30 Overhead Walking  Lunges
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Wednesday 180214

7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Tuesday 180213

21-15-9 reps for time of:
Snatches
Box jumps
Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box

Monday 180212

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters

Sunday 180211

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

Saturday 180210

Teams of 3
For Time:
Cash In: 150 Calorie Row
12 Rounds:
3 Power Snatches (135/95)
6 Strict Handstand Push-ups
9 Box Jumps (24/20)
Cash Out: Run 800 Meters (together)

Friday 180209

WOD 1:
Aerobic Power
Air Bike
5 rounds:
2 minutes for Max Calories
Rest 2 minutes (pedal slowly)
Try to achieve the same number of calories on each round.
WOD 2:
3 Rounds For Time:
21 Kettlebell Swings (55/35)
7 Bar Muscle-ups

Thursday 180208

Bench Press
5 X 3 reps
Increase weight on each set
WOD:
12 minute AMRAP
10 Toes To Bar
10 Push-ups
100 Meter Run

Wednesday 180207

5 Rounds For Time:
7 Thrusters (135/95)
7 Chest To Bar Pull-ups
Row, 15 Calories

Tuesday 180206

WOD 1:
40-30-20-10
Wall Balls (20/14)
Sit-ups
WOD 2:
7 minute AMRAP
3 Dead-lifts (275/185)
5 Lateral Burpees Over Barbell

Monday 180205

Strength:
5 minute AMREP
Strict Pull-ups
WOD:
20 Minute AMRAP
45 Double-unders
30 Push-ups
15 Power Cleans(115/75)

Sunday 180204

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

Saturday 180203

3 Rounds For Time:
7 Squat Snatch (135/95)
11 Bar Muscle-ups
50 Double-unders

Friday 180202

3 Rounds For Time:
Run 800 meters
15 Deadlifts (275/185)
15 Strict Handstand Pushups