Saturday, March 31, 2018
Friday, March 30, 2018
Saturday 180331
Teams of 4
25 minute AMRAP
Row, 30/25 Calories
Max Rep Kettlebell Swings (55/35)
Max Rep Medicine Ball Clean-Wall Balls (20/14)
Rest
25 minute AMRAP
Row, 30/25 Calories
Max Rep Kettlebell Swings (55/35)
Max Rep Medicine Ball Clean-Wall Balls (20/14)
Rest
Thursday, March 29, 2018
Friday 180330
Isabel
For Time:
30 Snatches (135/95)
Rest 7 minutes
Grace
For Time:
30 Clean & Jerks (135/95)
For Time:
30 Snatches (135/95)
Rest 7 minutes
Grace
For Time:
30 Clean & Jerks (135/95)
Wednesday, March 28, 2018
Thursday 180329
Strength:
10 minutes to establish a 1RM Shoulder Press
WOD:
'Baseline'
For Time:
Row 500 Meters
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
10 minutes to establish a 1RM Shoulder Press
WOD:
'Baseline'
For Time:
Row 500 Meters
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Tuesday, March 27, 2018
Wednesday 180328
5 Rounds For Time:
Run 400 Meters
9 Toes To Bar
6 Chest To Bar Pull-ups
3 Bar Muscle-ups
Run 400 Meters
9 Toes To Bar
6 Chest To Bar Pull-ups
3 Bar Muscle-ups
Monday, March 26, 2018
Tuesday 180327
20 Minutes (4 Rounds)
45 seconds: Max Rep Kettlebell Thrusters(2-35lbKBs/2-25lb KBs)
15 seconds Rest
45 seconds Max Rep Strict Pull-ups
15 seconds Rest
45 seconds Max Rep AbMat Sit-ups
15 seconds Rest
45 seconds Max Rep Double-unders
Rest 1 minute 15 seconds
45 seconds: Max Rep Kettlebell Thrusters(2-35lbKBs/2-25lb KBs)
15 seconds Rest
45 seconds Max Rep Strict Pull-ups
15 seconds Rest
45 seconds Max Rep AbMat Sit-ups
15 seconds Rest
45 seconds Max Rep Double-unders
Rest 1 minute 15 seconds
Sunday, March 25, 2018
Monday 180326
For time:
40 Strict Handstand Push-Ups
20 Overhead Squats (135/95)
*6 minute time cap
At the 7 minute mark. . .
Three rounds for time of:
20 Alternating Pistols
10 Hang Power Cleans (135/95)
40 Strict Handstand Push-Ups
20 Overhead Squats (135/95)
*6 minute time cap
At the 7 minute mark. . .
Three rounds for time of:
20 Alternating Pistols
10 Hang Power Cleans (135/95)
Saturday, March 24, 2018
Friday, March 23, 2018
Saturday 180324
20 minute AMRAP
12 Dead-lifts (225/155)
9 Bench Press (155/105)
6 Power Cleans (135/95)
Use 2 barbells. One for dead-lift and power cleans and one for bench press.
CrossFit Games Open WOD 18.5 will start after the 8:30a class
12 Dead-lifts (225/155)
9 Bench Press (155/105)
6 Power Cleans (135/95)
Use 2 barbells. One for dead-lift and power cleans and one for bench press.
CrossFit Games Open WOD 18.5 will start after the 8:30a class
Thursday, March 22, 2018
Wednesday, March 21, 2018
Thursday 180322
NO 6A CLASS TODAY
3 Rounds For Time:
Run 400 Meters
15 Thrusters (105/75)
15 Bar Facing Burpees
3 Rounds For Time:
Run 400 Meters
15 Thrusters (105/75)
15 Bar Facing Burpees
Tuesday, March 20, 2018
Wednesday 180321
NO 6A CLASS TODAY
'Nate'
20 minute AMRAP
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)
'Nate'
20 minute AMRAP
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)
Monday, March 19, 2018
Tuesday 180320
NO 6A CLASS TODAY
'Nicole'
20 minute AMRAP
Run 400 Meters
Max Rep Pull-ups
Note number of pull-ups completed on each round
'Nicole'
20 minute AMRAP
Run 400 Meters
Max Rep Pull-ups
Note number of pull-ups completed on each round
Sunday, March 18, 2018
Saturday, March 17, 2018
Friday, March 16, 2018
Saturday 180317
For Time:
400 Meter Walking Lunge
Every 50 meters stop and do 5 burpees
CrossFit Games Open WOD 18.4 will start right after the 8:30a class.
400 Meter Walking Lunge
Every 50 meters stop and do 5 burpees
CrossFit Games Open WOD 18.4 will start right after the 8:30a class.
Thursday, March 15, 2018
Friday 180316
CrossFit Games Open WOD 18.4
Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set
Time cap: 9 minutes
Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set
Time cap: 9 minutes
Wednesday, March 14, 2018
Tuesday, March 13, 2018
Wednesday 180314
5 Rounds For Time:
10 Front Squats (165/115)
10 Box Jumps (30/24)
Row, 20 Calories
Rest 2 minutes between rounds.
10 Front Squats (165/115)
10 Box Jumps (30/24)
Row, 20 Calories
Rest 2 minutes between rounds.
Monday, March 12, 2018
Tuesday 180313
Every 3 minutes for 30 minutes:
Air Bike, 15 Calories
5 Power Cleans (155/105)
If you fall behind on any 3 minute round, rest on the next 3 minute round before resuming.
Air Bike, 15 Calories
5 Power Cleans (155/105)
If you fall behind on any 3 minute round, rest on the next 3 minute round before resuming.
Sunday, March 11, 2018
Monday 190312
21-15-9 rep rounds for time:
Dead-lift (225/155)
Ground To Overhead (135/95)
Use a single barbell.
Saturday, March 10, 2018
Friday, March 9, 2018
Saturday 180310
Helen
3 Rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups
CrossFit Games Open WOD 18.3 will commence after the 8:30a class
3 Rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups
CrossFit Games Open WOD 18.3 will commence after the 8:30a class
Thursday, March 8, 2018
Wednesday, March 7, 2018
Thursday 180308
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Tuesday, March 6, 2018
Wednesday 180307
"Barraza"
18 minute AMRAP:
Run 200 meters
9 Dead-lifts (275/185)
6 Burpee bar muscle-ups
18 minute AMRAP:
Run 200 meters
9 Dead-lifts (275/185)
6 Burpee bar muscle-ups
Monday, March 5, 2018
Tuesday 180306
12 minute AMRAP:
4 Shoulder Press
8 Sumo Dead-lift High-pulls
12 Front Squats
Men 75lbs barbell. Women 55lbs barbell
4 Shoulder Press
8 Sumo Dead-lift High-pulls
12 Front Squats
Men 75lbs barbell. Women 55lbs barbell
Saturday, March 3, 2018
Friday, March 2, 2018
Saturday 180303
Thruster 2-2-2-2-2-2-2
CrossFit Games Open WOD 18.2 will commence after the 8:30a class.
CrossFit Games Open WOD 18.2 will commence after the 8:30a class.
Thursday, March 1, 2018
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