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