Monday 8/1

WOD 

AMRAP 15 

40 double unders 

20 wallballs 

10 burpees

Repeat from December 1, 2015

Friday 7/29

WOD

4 RFT 

350m run

50m walking lunge

20 KBS 53/35

NBCF competitors

70/53

Thursday 7/28

Emom X 20

Odd - 12 medball clean 20/14

Even - 5-10 ring row, 5-10 push up

Working on rock muscle ups!! #crossfitkids

Wednesday 7/27

Weightlifting Wednesday

For Time

15-12-9-6-3

Unbroken TNG Power Snatch @ 50%

Rest 10 min

For Time

15-12-9-6-3

Unbroken TNG Power Clean @ 50%

Rest as needed between sets but they all must be unbroken. No pause anywhere. If you fail a set, drop weight and start over.

Tuesday 7/26

WOD 

20-18-16

Thruster 95/65

T2B

60-54-48

Double under

Monday 7/25

Strength

Deadlift 3 X 10 @ 70%

All reps begin from a dead stop

WOD

Amrap 7

16 KB snatch 53/35 (8 right/8 left)

8 burpees 

KB doesn't touch the ground, all 8 right then all 8 left. This is a new movement for us, watch this demo.

https://youtu.be/9FrUqUPO284

Friday 7/22

Work on your technique and speed more than weight, if it's feel good and smooth increase!!

Emom X 7

5 TNG power cleans

Rest 3 min

Emom X 7

3 TNG power cleans

Rest 3 min

Emom X 7

1 power clean

Thursday 7/21

"Bring a Friend Day"

Teams of 3-4 Funnel Style

3 RFT

30 KB SDHP 53/35

30 Air Squats

20 DB ground to overhead 45/30

Teammates will work through exercises in order until all members have completed 4 rounds

Wednesday 7/20

Skill

Emom 10

Odd - 5 HSPU (strict if possible)

Sub wall walks

Even - 3-10 Strict Pull Up

Use bands if needed

Amrap 10

10 T2B

10 Box Jump Over 24/20

Tuesday 7/19

WOD -- Partner

Amrap 20

100 Wallballs 20/14

Run 400m

100 KBS 53/35 

Run 400m

100 Burpees

Run 400m

Split reps as desired, both partners run 400m

Monday 7/18

WOD 

"Elizabeth"

21-15-9

Clean (squat clean) 135/95

Ring Dips

Friday 7/15

WOD 

5 rounds for total time

12 Front Rack Walking lunge 135/95

5 Bar Muscle Up

Rest 1 min

Sub for BarMu will be

10 pull ups

10 T2B

10 push ups

Thursday 7/14

WOD

Amrap 22

150m farmers carry 53/35

40 wallballs 20/14

30 KBS 53/35

20 High Box jumps

10 Burpee Pull ups

Wednesday 7/13

Amrap 7

100m sprint

10 shoulder to overhead 95/65

Shoulder to overhead should be unbroken and fast every set, pick weight accordingly

Tuesday 7/12

WOD 

5 RFT 

12 DB snatch 50/35

14 DB goblet squat 50/35

40 DoubleUnder  

NBCF competitors 

70/45

Monday 7/11

WOD 

EMOM X 20

Odd: 5 tng clean and jerk @ 60%

Even: 8 - 15 ring rows

Friday July 9

"Josh" 

For time:
95/65 pound Overhead squat, 21 reps
42 Pull-ups
95/65 pound Overhead squat, 15 reps
30 Pull-ups
95/65 pound Overhead squat, 9 reps
18 Pull-ups

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

Thursday July 7

"Bring a Friend Day"

"DT"

5 RFT 

12 deadlift 155/105

9 hang power clean 155/105

6 push jerk 155/105

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. 

Timothy is survived by his wife Megan and one-year old son T.J.

Wednesday July 6

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups 

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. 

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. 

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

We will do this as a partner workout, with reps split evenly, or solo... Your choice

We will replace back extensions with good mornings 45/35

Tuesday July 5

This is "Hero Week". We will do a hero workout everyday this week to honor those who have fought and served to provide us with the freedoms we have today.  Treat this week not as any other, keep these brave men and women in your thoughts and prayers.

"Omar"

For time:
95/65 pound barbell Thrusters, 10
15 Bar-facing burpees
95/65 pound barbell Thrusters, 20
25 Bar-facing burpees
95/65 pound barbell Thrusters, 30
35 Bar-facing burpees

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Monday July 4

This is "Hero Week". We will do a hero workout everyday this week to honor those who have fought and served to provide us with the freedoms we have today.  Treat this week not as any other, keep these brave men and women in your thoughts and prayers.

JACK

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 

20 min AMRAP:

10 Push-press @115/85LBS,

10 1.5 pood swings,

10 box-jumps @24"

Schedule for Monday July 4th

The gym will be open at 8:00. We will have your warm up posted on the board and we will start the workout at the following times.

8:30, 9:00, and 9:30

You are free to workout during any of the three time slots, just show up early enough to get warm and be ready.