Friday 12/30

Wod 

21-15-9

Squat clean 135/95

With a 400m run after each set

Regular schedule this weekend

 

Thursday 12/29

Amrap 20

20/17 cal row

10 burpees

10 dumbbell snatch (5r, 5l) 70/55

Bring a Friend Day is next week to start the new year!

We will have normal schedule all weekend!

 

Wednesday 12/28

Wod

4 RFT 

100m farmers carry 53/35

20 KBS 53/35

25 abmat sit ups

 

Tuesday 12/27

Wod

7 rounds

2 min on 1 min off

4 clean & jerk 95/65

8 pull ups

4 thruster 95/65

8 burpees

4 power snatch 95/65

8 box jumps

You will pick up where you left off after each rest interval. Score is total rounds completed.

NBCF competitors 

135/95

C2B 

 

Monday 12/26

"Gym is closed"

We will resume normal hours on Tuesday 

Track Wod

5 rounds

400m run moderate

Rest 30s

400m run fast

Rest 90s

 

Thursday 12/22

We are running a normal schedule all week and we will be closed Monday.  We are doing the "12 Days of Christmas" wod in class on Friday. Since it involves an assortment of movements.. today.. we run!! Don't miss, you need it!!

WOD

10 x 300m run

Run 150m moderate

Sprint 100m

Walk the last 50m 

 

Wednesday 12/21

Wod

Front Squat 1-5-1-5-1-5

New set every 4 min

1 reps - 90%+

5 reps - 80%+

Double KB front rack box step up

3 x 20

 

Tuesday 12/20

Wod

5 RFT

12 burpees

10 power cleans 135/95

Regular schedule for classes this week.  We will be closed Monday, Dec 26

 

Monday 12/19

"Fight Gone Bad"

3 rounds, 1 min per station, of: 

Wall Ball, 20/14 lbs, 

10 ft Sumo Deadlift High Pull, 75/55 lbs 

Box Jump, 20 in 

Push Press, 75/55 lbs 

Row (calories) 

Rest 1 min 

 Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

 

Friday 12/16

Woody's Going Away Treat

"Nasty Girls"

3 RFT 

50 air squats

7 muscle ups (14 ring rows, 14 ring dips)

10 hang power cleans 135/95

 

Thursday 12/15

Wod

Emom x 32

Min 1: row or bike

Min 2: 5 Hspu (go strict or use deficit if needed)

Min 3: row or bike

Min 4: 1-2 rope climbs (go legless if needed)

There is no certain pace for the row or bike, just stay moving

Don't forget the Christmas Party Friday at 7:00!!

 

Wednesday 12/14

Strength

3 rounds

Double KB front rack lunge 60'

Double KB front rack carry 60'

Rest 2 min

Wod

21-15-9

Deadlift @ 65%

80-60-40

Double unders

 

Tuesday 12/13

Wod

3 RFT

400m run

21 OHS 75/55

7 BarMu

Sub 14 pull ups and 14 dips (box or bench) for BarMu 

Christmas Party is Friday!!!!

 

Monday 12/12

"Grace"

For Time

30 clean and jerks 135/95

Christmas Party is Friday at 7:00

Bring a gift

Wear a tacky sweater

Food will be provided but you are welcome to bring any drinks or desserts you would like!!

 

Friday 12/9

Strength

E2MOM x 5

5 back squat @ 70%

Wod

Tabata

Air squat

Med ball sit up 20/14

Ring row

Score is least reps on any round 

 

Thursday 12/8

Wod

Grab your favorite partner

For Time

200 plate ground to overhead 45/35

180 wallballs 20/14

160 hang power cleans 135/95

140 push ups

Don't forget.. Christmas Party next week

Wear a tacky sweater and have the chance to win a cool surprise!!

 

Wednesday 12/7

WOD

We are going to race... as teams... indoors...

Then finish with some core work..

See you tomorrow!! It will be fun!!

 

Tuesday 12/6

Wod

10 rounds

30 sec bar facing burpees

Rest 30 sec

30 sec front squats 135/95

Rest 30 sec

Score is total reps

Christmas Party

Friday, Dec 16 7:00pm

Wear a tacky sweater 

Being a gift if you want

 

Monday 12/5

Wod

Amrap 14

15 KBS 70/53

30 double unders

15 T2B

30 shoulder to overhead 95/65

Tacky Sweater Christmas Party

Friday Dec 16 at 7:00pm

Bring a gift if you want to participate in the gift exchange

 

Friday 12/2

Wod

Each amrap is 2 min with 1 min rest between. We will alternate back and forth.

4 rounds

Amrap #1

20 burpee

20 pull ups

Amrap #2

10 power cleans at 65%

10 cal row

 

Thursday 12/1

"Bring a Friend Day"

4 RFT

27 wallballs 20/14

18 box jumps 24/20

9 KB snatch 53/35 (9each arm)

Tacky Sweater Christmas Party

Friday Dec 16 700pm

Wear a tacky sweater and be entered in a raffle to win a surprise!!!

 

Wednesday 11/30

Wod - Partner

4 RFT 

400m run

Max calorie row

Partner 1 run will run 400m run while partner 2 accumulates calories on the rower. When partner 1 returns from the run they will switch with partner 2 and start accumulating calories on the rower while partner 2 runs.  This will complete 1 round. Each partner will do each exercise 4 times.  Score is time to complete the 4 rounds and calories rowed.

 

Tuesday 11/29

Wod

Amrap 15

100 double unders

50 shoulder to overhead 75/55

25 T2B

Don't let your ego get the best of you today. A lot of us can do these movements Rx but the rep count may be above your capability... and that is fine, we all have gotten much better at these movements.

Scaled Rx is the same structure but

50 DU

25 stoh

15 T2B 

 

Monday 11/28

Wod 

This is a repeat from two weeks ago, you should have an idea about what weights to use

New set every 3 min

Clean and jerk 4 x 12

Rest 5 min

Thruster 4 x 12

Rest 5 min

Hang squat clean 4 x 12

 

Friday 11/25

"The Sampler"

400m run

Then

5 rounds

5 pull ups

10 push ups

15 squats

Then

4 rounds

8 hspu

15 kbs 

Then

3 rounds

15 box jumps

15 t2b

Then

2 rounds

20 wall ball

30 sit ups

Then

1 round

50 burpees

Then

400m run

Modified schedule

Open gym only from 800-1100

 

Wednesday 11/23

Weightlifting Wednesday

Back squat 5 x 3 climbing

Deadlift 4 x 4 across

Remember, we are closed Thursday and the gym will be open 8:00-11:00 on Friday

 

Tuesday 11/22

Wod

3 RFT

200m run

21 T2B

15 burpee pull ups

9 handstand push ups

Get those shirt order in!! 

We are closed Thursday and there will be open gym Friday from 8-11:00 

 

Monday 11/21

Wod

4 rounds for max reps

1 min calorie row

1 min kettlebell swings 53/35

1 min box jumps 24/20

1 min rest

Thanksgiving schedule

Thursday - closed

Friday - open gym 8-1100

 

Friday 11/18

Wod

Amrap 10

3 snatch 135/95

40 double unders

Get your shirt orders in!!!!

 

Thursday 11/17

"Bring a Friend Day"

"Helen"

3 RFT

400m run

21 KBS 53/35

12 pull ups

Get your shirts orders in!!!

 

Wednesday 11/16

Strength 

Deadlift 4 x 3 across

Wod

40-30-20-10 

Wallball

30-20-10-5

Burpee

Bring a Friend Day is Thursday 

Don't forget to order your shirts!!!

 

Tuesday 11/15

Rowing

4 rounds

4 min on / 4 min off

Each round for max distance

Thursday is "Bring a Friend Day"

T-shirt sign up is in the front lobby

 

Monday 11/14

Wod

Start a new set every 3 min

All sets TNG

Clean and Jerk 4 x 12

Rest 5 min

Hang Squat Clean 4 x 12

Rest 5 min

Thruster 4 x 12

Thursday is "Bring a Friend Day"

Congrats to all our ladies for their awesome work this weekend!!

 

Friday 11/11

Three Wise Men

Veterans Day Tribute

 

Thursday 11/10

Wod

Emom x 10

Odd: 3-8 muscle ups

Even: 10-20 pistols

Emom x 10

Odd: 7-15 hspu

Even: 1-2 rope climbs

Emom x 10

Odd: 8-15 T2B

Even: 30-60 DU

 

Wednesday 11/9

Wod 

Alternate each exercise with a partner

Amrap 12

200m run

14 DB snatch 55/40

 

Tuesday 11/8

Wod

10 RFT

7 sumo deadlift high pull 95/65

7 front squat

7 push jerk

Courtesy of Crossfit.com

 

Monday 11/7

WOD

There are two options today.  We don't have time to do both options in class.  If you want to do the strength portion in class then do the conditioning right after class on your own, you are welcome.

Everyday Warrior Week 3

Max Snatch

Max Clean & Jerk

CrossFit Liftoff Workout 3

Amrap 15

25 pull ups

50 cal row

100 ohs 45/35

50 box jumps 24/20

25 pull ups

 

Friday 11/4

Everyday Warrior

Week 2: “WARRIOR” Chipper 20 Minute Time Cap

RX:
50 Snatch 75/55 lbs.
50 Double Unders
40 Wall Ball 20/14 lbs.
40 Sumo Deadift High Pull 75/55
30 Overhead Squat 75/55
30 Chest to Bar
20 Bar Facing Burpees
20 Power Clean 135/95

SCALED:
50 Snatch 45/35 lbs.
50 Double Unders or 150 Singles
40 Wall Ball 14/10 lbs.
40 Sumo Deadift High Pull 45/35
30 Overhead Squat 45/35
30 Jumping Chest to Bar
20 Bar Facing Burpees
20 Power Clean 95/65

 

Thursday 11/3

Bring a Friend Day

Amrap 20

60' plate overhead walking lunge 45/35

100m farmers carry 53/35

25 sit ups

 

Wednesday 11/2

Wod 

2 RFT

25 burpees over the rower

25 cal row

 

Tuesday 11/1

Wod

Amrap 12

30 shoulder to overhead 75/55

200m run

30 power snatch 75/55

200m run

 

Monday 10/31

Wod

30-20-10

Thrusters 95/65

T2B

 

Friday 10/28

Wod

Partner - Split reps as desired

Amrap 12

100 push ups

100 air squat

100 sit ups

100 air squat

 

Thursday 10/27

Wod

For Time

30 push press 115/75

30 pull ups

30 hang squat cleans 115/75

30 pull ups

30 overhead squats 115/75

NBCF competitors 

Chest to bar

 

Wednesday 10/26

Wod

3 RFT

600m run

Rest 1 min

400m run

Rest 30 sec

200m run

Rest 3 min

Get better!!

 

Tuesday 10/25

For Time

250m row

15 KBS 70/53

25 target burpees

15 KBS 70/53

250m row

 

Monday 10/24

Everyday Warrior Battle Series Week 1

For the next 4 weeks we will be doing a workout in class to bring awareness to a cause that is helping Crossfitters who are battling cancer. You can donate to help or simply pray for those who face the battle everyday.  Find more information in the link below.

http://everyday-warrior.org/

Week 1: “VIGOR” 12 Minute AMRAP

RX Version:
3 Deadlifts 275/185 lbs. (This STARTS Every Round)
3 Box Jump Over 24/20 inches (Step Ups Allowed)
3 Deadlifts 275/185 lbs.
6 Box Jump Over
3 Deadlifts 275/185 lbs.
9 Box Jump Over
3…
12…
3…
15…

RX Deadlift: 275/185 lbs.
Scaled Deadlift: 185/115 lbs.
Masters Deadlift: 225/135 lbs.
Masters Scaled Deadlift: 155/95 lbs.
Teens Deadlift: 185/115 lbs.

Friday 10/21

Wod

Sometimes in life you have to do the same things two days in a row or the same week... tomorrow is one of those days.. you'll be ok!! 😊

For Time

25 deadlift 225/155

50 pistols

75 wallballs 20/14

50 double unders

25 handstand push ups

NBCF competitors

Deadlift 275/185

 

Thursday 10/20

"Bring a Friend Day"

250m row Time Trial

Then

For Time

15-10-5

Power Snatch 135/95

With 30 double unders after each round

 

Wednesday 10/19

Amrap Repeats

Each amrap is 1:30 with :30 rest between

You will alternate back and forth

Amrap A

10 wallball 20/14

10 kettlebell swings 53/35

Amrap B

10 abmat sit ups

10 stationary alternating lunges