Friday 8/01 -- Flight Deck

AMRAP 9
Climb the ladder as high as possible
3-6-9-12...
Deadlift 225/155
10-20-30-40...
Double Unders

Thursday 7/31 -- Up and Over

For Time:

Buy in: 400m run

21-15-9
Ground to Overhead 115/75
Burpee Box jump 24/20

Wednesday 7/30 -- First Time

For Time:

30-25-20-15-10-5
T2B
Squat Jumps

Top Three

Tuesday 7/29 -- The Champ

AMRAP 17

Squat Clean @ 205/105 x 5
Ring Dips x 10
200m run

The Champ x 4

Monday 7/28 -- Up & Down

5RFT

7 C2B Pull ups
10 Burpees

Saturday Free Class

Saturday 7/26 -- Bring a Partner

AMRAP 20
Team of two - one partner works at a time

50 Goblet squat
40 KBS
30 Ab mat sit ups
400m run (each run 200m)

Superman! 

Friday 7/25 -- Watch your step

AMRAP 7
Climb the ladder as high as possible

1-2-3-4-5.. Power Snatch @ 115/80
With 20 double unders between each set

Thursday 7/24 -- Oh my core!

"Tabata your Core"
8 rounds of each exercise for Max reps

Abmat sit ups
Supermans
Mountain climbers
Toes to bar

Wednesday 7/23 -- Move something heavy

Deadlift 7 x 3

Tuesday 7/22 -- Push Cycle

6 rounds for time:

Push Jerk @ 115/75 x 10
Double Unders x 35

Jase unloading the bar

Monday 7/21 -- The Chief

"The Chief"
Complete 5 rounds of the following:

AMRAP 3
3 power cleans @ 135/95
6 push ups
9 squats

Rest 1 min

Record score for each round

Saturday 7/19 -- Bring a Friend

AMRAP 20:  Team of two, complete the reps in any manner

100 Wallballs 20/14
200m run
100 Box Jumps/step ups 24/20
200m run
100 KBS 53/35
200m run

Jordan Terry

Friday 7/18 -- Oh Cindy

AMRAP 20

5 Pull ups
10 Push ups
15 Squats

Thursday 7/17 -- Time Trial

For Time

Run 1 mile

Wednesday 7/16 -- Sugar Daddy

For Time

21-15-9
Deadlifts @ 225/155
-run 400m after each set

Tuesday 7/15 -- Keep Moving

AMRAP 12

Thrusters @ 95/65 x 10
K2E x 15
Double Unders x 20

Do side bends and sit ups but.. 

Monday 7/14 -- Pick it up!

"Grace"

For Time:
30 Clean and Jerks @ 135/95

Saturday 7/12 -- Come Join Us!!

For Time -- 20 min time cap

100m run
80 mountain climbers
100m run
60 Squats
100m run
40 Hand Release Push ups
100m run
20 Burpees

Mikey Adams,  Leslie Wilkins 

Friday 7/11 -- Happy Anniversary!!

Leslie has put up with me for 5 years!!! Let's celebrate..CrossFit style of course!

5 year Anniversary WOD
For time

400m run
Then complete 5 rounds
7 OHS @ 135/95
11 C2B Pull ups
9 Power Snatches @ 135/95

(scaled weights and scaled movements will be posted on whiteboard)

Thursday 7/10 -- Double Trouble

AMRAP 5
5 SDHP 75/55
7 Lateral Burpees

Rest 5 min

AMRAP 7
100m run
10 Push Press 75/55

After speed check Wednesday! 

Wednesday 7/9 -- Speed Check

AMRAP 10
Power Clean @ 175/115 x 7
Abmat sit ups x 14
Double Unders x 21

Miranda, Kassidy, and Shelbi

Tuesday 7/8 -- Attention, Salute

"The Admiral"

3rft
20 Burpees Pull ups
20 Front Squats @ 155/105
20 Box Jumps 24/20

Lauren, Holli, Leslie, and Ashlea

Monday 7/7 -- Hurry Back Now!!

10 rounds for total time:

100m Sprint
Rest exact amount of time it took to finish run

Saturday 7/5

AMRAP 20 - Team of two
One partner runs 200m while the other partner works.

For total rounds plus reps completed:

20 Pull ups or Ring Rows
30 Goblet Squats
40 Mountain Climbers

What happens when you don't want to partner with a person who wants to partner with you!

Friday 7/4 -- Happy Birthday America

"MORRISON"

 

 

 

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 

For Time:

 

50-40-30-20 and 10 rep rounds of:

Wall ball shots, 20 pound ball

Box jump, 24 inch box

Kettlebell swings, 1.5 pood

Thursday 7/3

1) EMOM 10
Odd: 5 strict presses
Even: 20 air squats

2) Back Squat 4 x 5
     Front Squat 4 x 5

3) 3 rounds not for time
10 GHDSU
10 Hip Ext
10 T2B

Consistent burpee hand placement!

Wednesday 7/2 - Benchmark!

This will be our first true Benchmark wod!!

1) "Helen"
400m run
21 KBS @ 53#/35#
12 Pull ups

2) Good Mornings
6 x 3

Tuesday aftermath!