• Wed 10-28-15

    CROSSFIT

    WOD

    "Hump Day Chipper"
    20 burpees
    50 DU's
    20 Power snatch (95/65)(75/45)
    400m run
    20 OHS (same weight)
    50 DU's
    20 Slam balls
    400m run
    20 box jumps (24/20)
    50 DU's
    20 burpees

     


  • Tues 10-27-15

    CROSSFIT

    STRENGTH

    Front Squat 5x3

    WOD

    5 rounds

    Bear complex x3 (115/85)(95/65)

    bar drop penalty / if bar drops during 3 set complex (3 burpees)

    100m run


  • Mon 10-26-15

    CROSSFIT

    STRENGTH

    Bench Press 2x10 / 2x6 / 3x3

    WOD 

    21-15-9

    SDHP (sumo deadlift high pull) (115/85)(95/65)(75/45)

    Ring dips

    REST 1 MIN 

    5-10-15-20

    Push ups

    20-15-10-5

    T2B (Toes to bar) / HKTE (hanging knees to elbow)


  • Sunday 10-25-15

    SUNDAY SERVICE

    9am


  • Sat 10-24-15

    BARBELLS 4 BOOBS

    WOD

    "Grace"

    30 Clean and Jerks for time (135/95)

    Grace begins at 5pm

    There will be scaled versions for all to do

    Potluck after 


  • Friday 10-23-15

    OPEN GYM

     

    Team Series 4-530pm


  • Thursday 10-22-15

    CROSSFIT

    STRENGTH

    5x2 Snatch pull from below knee

    5x1 Snatch pull from high hang

    Establish 1RM Snatch

    WOD

    20-15-10-5

    Power Snatch (75/55)

    40-30-20-10

    Double Unders

     

    HIT-CON

    Skill:

    Hindu Push-Up (aka Dand)
    Pull Ups

    WOD

    AMRAP-8
    10 Hindu Push-ups
    10 Slam Balls
    10 Pull Ups
    Driveway Run (out door and across parking lot to grass, short run)

    Rest 1 Minute
    AMRAP-6
    Rest 1 Minute
    AMRAP-4
    Rest 1 Minute
    AMRAP-2



  • Wed 10-21-15

    CROSSFIT

    STRENGTH

    Back Squat 5x5

    WOD

    12-10-8-6-4-2

    Burpee to plate (45/25)

    Back step lunge w/plate overhead

    Sit ups

    HIT-CON

    Skill: Jump Rope (Double-Unders or Singles)

    Workout: AMRAP-4

    50 Double-Unders, (Scale to singles only if people don't have DU's,  otherwise reduce DU's)
    20 Heavy Weighted Box Step-Ups (Use a pair of dumbbells or kettle bells, 70#+ for guys, 50#+ women, scale down if needed)
    Repeat same workout again.
    Rest 1 minute
    Repeat same workout again.
    Rest 1 minute
    Repeat same workout again.


    Rest 2 Minutes then into an ab crusher


    50 bicycles (opposite knee to opposite elbow, 25 each side)

    40 scissor kicks

    30 sit-ups

    20 V-Ups

    10 Toes To Bar



  • Tues 10-20-15

    CROSSFIT

    Part 1

    3 rounds

    400m run

    10 TTB/HKTE

    Part 2

    Behind neck press

    5x5

    Part 3

    3 Rounds

    10 ring dips

    10 wall balls

    25 DU's

    HIT-CON

    Workout: 2 Rounds, this means run through this entire list once then repeat it. Minute 0 starts Goblet Squats, 3 - Renegade Row, 6- Ring Row, 9 - Mtn. Climbers, 12 - Goblet Squats again and so on.

    1 min. Goblet Squat (fully relaxed at bottom)
    30 sec. Rest
    1 min. Goblet Squat (fully relaxed at bottom)
    30 sec. Rest

    1 min. Renegade Row w/ knees
    30 sec. Rest
    1 min. Renegade Row w/ knees
    30 sec. Rest

    1 min. Ring Row
    30 sec. Rest
    1 min. Ring Row
    30 sec. Rest

    1 min. Mountain Climbers
    30 sec. Rest
    1 min. Mountain Climbers
    30 sec. Rest



  • Monday 10-19-15

    CROSSFIT

    "Hurricane Joaquin"

    WOD 0

    39 sit ups

    100m run

    39 KBS

    100m run

    39 air squats

    100m run

    39 lunge

    100m run

    WOD 1

    8 Min to establish 1 rep max Clean and Jerk

    WOD 2

    Death by Power Clean

    min 1 = 1 rep

    min 2 = 2 reps

    min 3 = 3 reps

    continue until you can no longer complete reps in minute cycle


  • Saturday 10-17-15

    CROSSFIT

    WOD

    AMRAP 20

    40 Double Unders

    30 Sit Ups

    20 Box jumps (24/20)

    10 squat cleans (135/95)(115/75)(95/55)

    5 Shoulder to Overhead

    100m Farmers Carry (53/35)

     


  • Friday 10-16-15

    OPEN GYM


  • Thursday 10-15-15

    CROSSFIT

    Strength

    Front Squat

    5x5 (build to heavy 5)

    WOD

    5 Rounds

    8 Renegade Rows

    20 Sit Ups

    200m Run

     

     

     


  • WED 10-14-15

    CROSSFIT
    Strength

    3 Position Power Cleans

    3x3 from the high hang at 60%

    3x2 from below knee @70%

    3x1 from ground @80%

    WOD

    EMOM 12

    Min 1 - 1 rope climb

    Min 2 - Box jump over 10/8/6 (24/20)

    Min 2 - 2 Power cleans (heavy)


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