• WOD Wed 4-1917

    CROSSFIT

    11.5 Open Workout
    AMRAP 20 minutes:
    5 Power cleans (145lbs / 100lbs)
    10 Toes to bar
    15 Wall balls (20lbs to 10′ target / 14lbs to 9’ target)

    HIT-CON

    WOD
    21-15-9
    Heavy KBS
    Box Jump
    Push Up

  • WOD Tues 4-18-17

    CROSSFIT

    A1:
    4×10 Bench Press (Ahap)
    **10-15 Dips Between sets.
    A2:
    For Time:
    Run 400 meters or 500m row
    Rest 2 minutes
    Run 400 meters or 500m row
    Rest 3 minutes
    Run 800 meters or 1000m row


  • WOD Mon 4-17-17

    CROSSFIT

    A1:
    2 Front Squats + 1 Split Jerk
    7×1 (off rack) AHAP
    depending on how you feel, you may work up in weight or stay around 80-85% of your 1RM split jerk.
    A2:
    For Time:
    6-9-12-9-6
    Burpees over the bar
    Front squats 185/130 (off the ground)
    Chest-to-bar pull-ups


  • WOD Sun 4-16-17

    CROSSFIT

    Sunday Service

    HAPPY EASTER

  • WOD Sat 4-15-17

    CROSSFIT

    1 mile run 
    50 burpee BJ overs
    2K row

  • WOD Thurs 4-13-17

    CROSSFIT

    "Fight Gone Bad!" Three rounds of:
    1 min: Wall-ball 20/14
    1 min: Sumo deadlift high-pull, 75/45
    1 min: Box Jump, 20" box 
    1 min: Push-press, 75/45
    1 min: Row 
    1 min: Rest

  • WOD Wed 4-12-17

    CROSSFIT

    A)
    3 rounds not for time
    20 Mtn climbers 
    15 sit ups
    20 walking lunge steps
    5 burpees 
    B)
    Part B
    3 rounds 
    1 min max double unders
    2 min rest *scale=10 mins of mandatory double under practice for those still learning the skill
    C)
    For time:
    40 ohs 75/55
    30 kb swings 70/53
    20 v-ups
    40 front squats 95/65
    30 kb swings 70/53
    20 v-ups
    40 back squats 115/80
    30 kb swings 70/53
    20 v-ups *Rx plus encouraged. for those interested, grab a heavier kettle bell, & throw an extra 10 or 20 lbs on the bar.

  • WOD Tues 4-11-17

    CROSSFIT

    A) warm up
    3 rds not for time
    20 grasshoppers
    20 med ball twists 14/10
    10 jumping jacks
    12 single unders left leg only
    12 single unders right leg only
    Strength
    Deadlift (ascending weight)
    10-8-6-4-4-4
    WOD
    For time:
    35 Wall balls 20/14
    10 c2b pull ups
    10 deadlifts 185/125
    35 Wall balls 20/14
    15 c2b pull ups 20/14
    15 deadlifts 185/125
    35 Wall balls 20/14
    20 c2b pull ups
    20 deadlifts 185/125

  • WOD Mon 4-10-17

    CROSSFIT

    Skill
    3 rounds not for time 
    10 DB bent over rows
    10 DB Romanian DL 
    10 DB windshield wipers
    AMRAP 25
    800m run /1000m row /1.6m AB 
    50 squats 
    25 burpees 
    50 sit ups

  • WOD Sat 4-8-17

    CROSSFIT

    CLANG & BANG
    Partner 1 performs 50 KB swings while Partner 2 holds a Handstand. **Switch. If handstand is broken, both perform 5 burpees each before continuing (scaling plank)
    Partner 1 performs 50 box jumps while Partner 2 holds a 45lb/25lb overhead **both 5 burpees
    Partner 1 performs 50 v ups while Partner2 holds the bottom of a Squat. ** both 5 burpees any one breaks
    Partner 1 50 wall balls while Partner 2 holds 25/15 [2] plates in farmers position **both 5 burpees


  • WOD Fri 4-7-17

    CROSSFIT

    Open Gym

    Coaches Choice 

    8 rounds for time
    8 ring dips 
    8 thrusters 135/95
    8 lateral burpees 
    8 T2B
    8 clean and jerk 135/95
    8 back rack lunges 135/95
    8 WB 20/14
    For team series double reps 16

    Team WOD 530p

  • WOD 4-6-17

    CROSSFIT

    Part A
    EMOM 10
    3 high hang squat clean 95/65
    15 DU
    *weight should be light enough to work on bar cycling
    Part B
    SDLHP [95/65]
    24-18-12-6
    HSPU
    12-9-6-3 
    Alternating between movements
    Extra credit 
    30 burpee broad jumps for time 
    Distance 6/4 feet

    HIT-CON

    Goblet Squats 10 (88/62)
    Air Squats 15
    100m Run
    Rest 1 min.
    Goblet Squats 15 (70/53)
    Air Squats 15
    100m Run
    Rest 1 min.
    Goblet Squats 20 (62/44)
    Air Squats 15
    100m Run
    Rest 1 min.
    Goblet Squats 25 (53/35)
    Air Squats 15
    100m Run
    Rest 1 min.
    Goblet Squats 30 (44/26)
    Air Squats 15
    100m Run

  • WOD Wed 4-5-17

    CROSSFIT

    CrossFit Total 
    Establsih 1RM in each lift
    1RM back squat
    1RM strict press
    1RM dead lift

  • WOD Tues 4-4-17

    CROSSFIT

    Part A
    8 EMOM
    3 tng snatches [ahap]
    3 OHS
    Part B
    21-15-9
    Snatch 115/75
    Push press 
    Burpee over the bar

    HIT-CON

    Box Jump Annie
    25-20-15-10-5
    Box Jumps
    50-40-30-20-10
    Sit Ups

RSS Feed