• WOD Tues 6-6-17

    CROSSFIT

    BACK SQUAT X 3
    -In 25 mins, hit 6-7 working sets of 3 Back Squats @ 80-85% of 1RM
    -Try to hold the same or similar weight across, the goal isn’t to build to a 3RM and potentially fail, reps should be heavy but makable
    -Rest 2-3 mins between sets
    5 Rounds:
    5 DB OH Squats + 50′ OH Walking Lunge right arm
    5 DB OH Squats + 50′ OH Walking Lunge left arm

    HIT-CON

    5 Rounds
    400 M. Run
    20 Air Squats
    25 Sit Ups (Heavy Russian)
    20 Air Squats

  • WOD Mon 6-5-17

    CROSSFIT

    GRACEN
    10 ROUNDS
    3 CLEAN AND JERKS 135/95 95/65 
    15 WB 20/14
    extra
    3 Rounds for total reps:
    30 secs Alt. V-ups (right hand to left foot, left hand to right foot, both together)
    -15 secs rest-
    30 secs Side Plank Left
    -15 secs rest-
    30 secs Situps (add weight if you are a ninja)
    -15 secs rest-
    30 secs Side Plank Right
    -60 secs rest-

  • WOD Sat 6-3-17

    CROSSFIT

    WOD
    21 – 15 – 9
    Row for Calories
    Kettlebell Swings (53/35)
    21 – 15 – 9:
    Goblet Squats
    Burpees
    21 – 15 – 9:
    Medball Squat Cleans (20/16)
    200 Meter Run

  • WOD Thurs 6-1-17

    CROSSFIT

    5 Rounds
    600 M. Run
    20 Air Squats
    20 Sit Ups

  • WOD Wed 5-31-17

    CROSSFIT

    A. power snatch
    – 3 @ 65%
    – 3 @ 70%
    – 3 @ 75%
    – 3 @ 80%
    – 2 @ 85%
    – 3 x 1 90%
    B. For Time:
    50 Cal Row
    50 Power Snatches (75/55)
    25 burpee over the rower

  • WOD 5-30-17

    CROSSFIT

    A. Christine – 3 rounds for time:
    – 500m Row (400m Run)
    – 21 Bodyweight Deadlifts
    – 21 Box Jumps (20)
    B. EMOM 20
    Odd: 15 Wallballs (20/14)
    Even: 200m Run (15/12 Cal Row)

  • WOD 5-29-17 (Memorial Day)

    All Classes / Memorial Day WOD

    9am only

    WOD
    Murph
    1 mile run
    100 pull ups
    200 push ups
    300 squats
    1 mile run

  • WOD Sun 5-28-17

    GYM CLOSED TODAY FOR HOLIDAY

    REMINDER: 9am Murph WOD Monday

  • WOD Sat 5-27-17

    CROSSFIT

    Team or individual 
    8 minutes to complete (Scale accordingly distance for time)
    1-mile Run
    315lb/205lb Deadlifts, max reps
    Then, 10 minutes to complete:
    1-mile Run
    225/155lb Power Cleans, max reps
    Then, 12 minutes to complete:
    1-mile Run
    135lb/95lb Overhead Squats, max reps

  • WOD Fri 5-26-17

    CROSSFIT

    Open Gym

    Coaches Choice WOD

    Crossfit Team WOD Series 530p

  • WOD Thurs 5-25-17

    CROSSFIT

    10 rounds for time 
    100m med ball run 25/16 20/14
    10 push ups
    10 pull ups
    10 squats
    10 sit ups
    Rest 1 min
    Extra 
    50 TTB
    Every time you drop 20 DUs

    HIT-CON

    Super-Sets
    Group 1, 4 Rounds
    14-20 Twisting Back Extension
    Strict TTB to failure (scale knee raise, target minimum 8)

    Group 2, 3 Rounds
    Pull Ups to Failure
    Ring Dips to Failure
    DB Strict Press to Failure
    Target is 6 to 16 of each

    WOD
    AMRAP-10
    5 Push Ups
    10 WallBall toss Sit Ups
    15 Russian Twist
    20 Mtn. Climbers

  • WOD Wed 5-25-17

    CROSSFIT

    STRENGTH
    Hang Clean (every 90 seconds for 9 minutes)
    – 4 @ 60%
    – 4 @ 65%
    – 4 @ 70%
    – 3 x 3 @ 75%
    EMOM16
    A) 12 KB Front Rack Lunges (53’s/35’s)
    B) 12 HSPU (comp deficit)
    C) 12 DB Box Step-Ups (40’s/25’s)
    D) 50s Plank Hold (elbows)

    HIT-CON

    AMRAP-10
    Row for Cal (or Bike)
    Start with and every minute 10 KBS (medium)

  • WOD Tues 5-23-17

    CROSSFIT

    A. EMOM 8 
    Push Press + Push Jerk + Split Jerk (75% of 1RM CnJ)
    B. 2 Min ME Back Squat (135/95)
    **1 Min Rest**
    C. 4 min AMRAP
    – 6 S2OH
    – 8 Push up
    – 10 Pistols
    **1 Min Rest**
    D. 2 min ME KBS (72/53)
    *1 Min Rest*
    E. 4 min AMRAP
    – 6 S2OH
    – 8 Push up
    – 10 Pistols
    **1 Min Rest**
    F. 2 Min ME Front Squat (135/95)

    HIT-CON

    4 Challenges
    #1 Walking Lunges for Time
    Advanced 400m
    Intermediate 300m
    Beginner 200m

    #2 150 Air Squats for Time (time cut 8 minutes)

    #3 Max Unbroken Sit-ups, 1 sit up every 2 seconds cadence, throwing hands ok.
    Rest 1 minute after last athlete completes first part and then time to complete that many sit ups however, no throwing hands.

    #4 5 Minute Plank hold.

  • WOD Mon 5-22-17

    CROSSFIT

    30/25 cal AB
    50 burpee frog box jump overs 24/20
    50 sandbag cleans [heavy]
    Mile run w sandbag

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