'Nasty Girls'
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
Wednesday, February 28, 2018
Tuesday, February 27, 2018
Monday, February 26, 2018
Sunday, February 25, 2018
Saturday, February 24, 2018
Friday, February 23, 2018
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
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
Thursday, February 22, 2018
Wednesday, February 21, 2018
Thursday 180222
Row 200 Meters
21 Push Jerk (135/95)
Row 200 Meters
15 Push Jerks
Row 200 Meters
9 Push Jerks
21 Push Jerk (135/95)
Row 200 Meters
15 Push Jerks
Row 200 Meters
9 Push Jerks
Tuesday, February 20, 2018
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
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
Monday, February 19, 2018
Sunday, February 18, 2018
Monday 180219
20 minute AMRAP:
Run 400 Meters
10 Alternating Arm Kettlebell Snatch (55/35)
10 Pull-ups
Run 400 Meters
10 Alternating Arm Kettlebell Snatch (55/35)
10 Pull-ups
Saturday, February 17, 2018
Friday, February 16, 2018
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.
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.
Thursday, February 15, 2018
Friday 180216
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats
25 burpees
15 body-weight back squats
Wednesday, February 14, 2018
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
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
Tuesday, February 13, 2018
Wednesday 180214
7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
Monday, February 12, 2018
Tuesday 180213
21-15-9 reps for time of:
Snatches
Box jumps
Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box
Snatches
Box jumps
Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box
Sunday, February 11, 2018
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
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters
Saturday, February 10, 2018
Friday, February 9, 2018
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)
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)
Thursday, February 8, 2018
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
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
Wednesday, February 7, 2018
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
5 X 3 reps
Increase weight on each set
WOD:
12 minute AMRAP
10 Toes To Bar
10 Push-ups
100 Meter Run
Tuesday, February 6, 2018
Monday, February 5, 2018
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
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
Sunday, February 4, 2018
Monday 180205
Strength:
5 minute AMREP
Strict Pull-ups
WOD:
20 Minute AMRAP
45 Double-unders
30 Push-ups
15 Power Cleans(115/75)
5 minute AMREP
Strict Pull-ups
WOD:
20 Minute AMRAP
45 Double-unders
30 Push-ups
15 Power Cleans(115/75)
Saturday, February 3, 2018
Friday, February 2, 2018
Thursday, February 1, 2018
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