• WOD Thurs 12-3-15

    CROSSFIT

    Strength
    Back Squat (establish 5 rep max)


    WOD
    AMRAP 8
    10 power clean (135/95)(115/75)(95/55)
    20 push ups
    30 wall balls
    40 DU's



  • WOD Wed 12-2-15

    CROSSFIT

    Skill
    3 sets weighted pull ups to failure
    Strength
    Bench Press
    10-8-6 warm up sets then establish 5 rep max

    WOD
    3 rounds
    400m run
    3 bar musc up or 5 Chest to bar or 7 pull ups
    10 slam ball lifts over shoulder

     

     


  • WOD Tues 12-1-15

    CROSSFIT

    A little practice for the Project CF competition 

    STRENGTH

    EMOM 7
    2 squat clean thruster (all in one move)
    (add weight each set until near 2 rep max
    )

    WOD
    Team of 2
    3 rounds
    12 ground 2 shoulder
    12 front squat
    12 shoulder 2 overhead
    12 OHS
    (115/85)(95/65)(75/45)



  • WOD Mon 11-30-15

    CROSSFIT

    EMOM 10
    Snatch skill

    1 hang power snatch
    1 full squat snatch from ground
    1 OHS

    WOD
    21-15-9
    KBS (62/44)(53/35)(44/26)
    Box jumps (24/20)



  • WOD Sun 11-29-15

    SUNDAY SERVICE 9am


  • WOD Friday 11-27-15

    CROSSFIT / HIT-CON

    WODS AT 9AM and 5PM only today

    Team of 2
    40 front rack lunge (95/65)
    40 TTB
    30 front lunge (115/75)
    20 TTB
    20 lunge (135/95)
    20 TTB
    10 lunge (185/135)
    10 TTB

    HIT-CON will substitute barbell front lunges with dumbells / TTB for hanging knees to elbow or sit-ups



  • Thanksgiving 11/26-15

    THANKSGIVING DAY WOD / 9am Only

    Team of 2

    26 min time cap

    --Buy in 800m run--

    15,000 / 12,000 pounds

    Ground to Overhead

    100 Burpee Pull Ups

    --Cash out 800m run--

    Example of weights vs reps to achieve poundage

    Mens

    135 / 111 reps

    95 / 158 reps

    Womens

    95 / 126 reps

    65 / 184 reps


  • WOD Wed 11-25-15

    CROSSFIT

    Strength
    Deadlift (work to heavy triple touch n go)
    6 sets

    WOD
    50 wall balls
    25 deadlifts (225/155)(155/105)(115/175)

    50 wall balls

     


  • WOD Tues 11-24-15

    CROSSFIT

    WOD

    "HELEN"

    3 rounds

    400m run

    21 KBS

    12 pull ups

    STRENGTH (Optional)

    Bench Press

    10-8-6-4-2

     

     

     

  • 11-22-15

    THANKSGIVING THROWDOWN

    THE BEAST BEFORE THE FEAST


  • WOD Fri 11-20-15

    CROSSFIT

    OPEN GYM

    TEAM WOD SERIES


  • WOD Thurs 11-19-15

    CROSSFIT

    STRENGTH

    EMOM 10

    (work on technique, each one is dropped and re-set / set as tempo strength set)

    odd min 2 squat clean (70-75% of 1RM power clean)
    even min 2 power clean
    -- 3 min to set up --

     WOD

    Elizabeth cut short
    15-9-6
    power clean (135/95)
    ring dips

     


  • WOD Wed 11-18-15

    CROSSFIT

    WOD

    3 part chipper


    "Condition"
    3 min to complete
    10 wall balls
    10 snatch (11585) (95/65) (75/45)
    10 wall balls

    --2 min rest--

    "Chip"
    5 min to complete
    20 wall ball
    10 snatch
    20 wall ball


    --rest 2 min--


    "Grind"
    7 min to complete
    30 wall ball
    10 snatch

    30 wall ball

     

     

  • WOD Tues 11-17-15

    CROSSFIT

    Strength
    Push Press
    2x10 @ 50%
    2x8 @ 60%

    2x6@70%

    WOD
    "Boxed In Upside Down"
    5-4-3-2-1-2-3-4-5
    burpee box jump (24/20)
    Kettlebell snatch (53/35)
    HSPU
    rest 1 min
    50 sit ups



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