Monday 1/1

Gym is closed today so here is a home wod

Amrap 20

10 push ups

15 sit ups

20 squats

Friday 12/29

Wod

4 rounds each for time

30 single arm KB thruster 53/35 (15r,15l)

20 pull ups

10 hang power clean 165/115

Thursday 12/28

Wod

For Time

60/50 cal row

Then

21-15-9

Deadlift 225/155

12-9-6

Muscle up

Or

60/50 cal row

Then

21-15-9

Deadlift 225/155

Ring row

Wednesday 12/27

Wod

Tabata - 20 sec on 10 sec off

You will do each exercise for 8 rounds and rest 1 min between

Strict Press 75/55

Plank Hold

Burpee

Handstand hold

Tuesday 12/26

Wod

Amrap 15

10 Wallballs 20/14

10 Toe to bar

10 Box jump 24/20

Regular Schedule for the rest of the week!!

Friday 12/22

Regular class schedule, come see us tomorrow if you can!!

Thursday 12/21

“Bring a Friend Day”

4 rounds

2 min on 1 min off

Amrap A

200m run

Max burpee box jumps 24/20

Amrap B

40 double unders

20 wall balls 20/14

Wednesday 12/20

Strength 

Single leg weighted step up 

3 x 10 (each leg)

Wod

50-40-30-20-10

KBs 53/35

Abmat sit up

Tuesday 12/19

Wod

Emom x 10

5 power clean + 5 shoulder to overhead 

Amrap 7

Max QUALITY reps

Turkish Get up

Monday 12/18

Wod

For Time

1000m row buy in

Then

5 rounds

15 burpee

30 air squats

Christmas Party

Come hang with us Friday Night! 12 Days of Christmas WOD will start at 530 and the party will start around 700!!

Come WOD or just come to the party, either way is perfect! If you want to participate in the gift exchange bring a gift!

Friday 12/15

Wod

For Time

20 hspu

30 back squats 135/95

40 pull ups

30 back squats 135/95

20 hspu

Scale the hspu with box pike hspu

If you want to spice it up a little do..

Strict hspu

Back squats at 165/115

Chest to bar pull ups 

Thursday 12/14

Strength

Build to a heavy 3 rep hang power clean

Wod

5 RFT

10 power cleans 135/95

20 wall ball 20/14

Wednesday 12/13

Wod

Emom x 20

Odd: row (170-220m)

Even: 40 double unders

Tuesday 12/12

Wod

Amrap 24

200m farmers carry 53/35

25 toe to kettlebell

20 sing arm kettlebell clean and jerk 53/35

Monday 12/11

Wod

3 RFT

400m run

12 power snatch 115/75

6 BarMu 

Use a band for BarMu or sub 6 pull ups and 6 push ups

Ahenas Throwdown is this Saturday at CrossFit Mid County. We have a whole lot of women competing. The gym will be closed so go out and support these ladies!!

Friday 12/8

Wod

30-20-10

Row calories

Box jumps

Single arm DB push press 

Cash Out

Front squat 5 x 5 climbing

Thursday 12/7

“Bring a Friend Day”

Amrap 20 - with partner

10 burpee

15 wall ball

Alternate completed movements. Partner 1 does 10 burpee then partner 2 does 10 burpee etc

Or

Emom x 20 - solo

Odd: 10 burpee

Even: 15 wall ball

Wednesday 12/6

“Weightlifting Wednesday”

Emom x 8

4 tng power clean

Rest 2 min

Emom x 8

4 shoulder to overhead

Rest 2 min

Emom x 8

4 tng clean and jerk 

Tuesday 12/5

Wod

3 rounds each for time 

500m row

30 jumping lunges

30 kettlebell swing

Pick a kettlebell weight that you can do unbroken or come close.

Cash Out

Bench Press 5 x 3 climbing

Set your hands just outside your shoulders, we are not going wide grip for these bench presses!

Monday 12/4

Wod

4 rounds for total reps

1 min: thruster 95/65

1 min: t2b

1 min: double unders 

1 min: rest 

Friday 12/1

Wod

4 rounds

4 min on and 2 min off

100m shuttle run

6 power clean 70%

9 plyo push ups

Thursday 11/30

Strength

Back Squat 5 x 5 climbing

Wod

Amrap 12

12 dumbbell/kettlebell box step ups 

12 sit ups

 

Wednesday 11/29

Wod

For Time

50 hspu or 25 hspu & 25 strict press 95/65 or 50 strict press

100 wall balls 20/14

150 double unders 

Tuesday 11/28

“Nicole”

Amrap 20

400m run

Max pull ups

After your 400m run, you will do a max set of pull ups. Once you come off the bar you must run 400m again before you can do some more pull ups. 

Score is total pull ups completed.

We will also log your first max set of pull ups as a benchmark.

Monday 11/27

Strength

7 sets

1 hang squat clean + 2 push Press

Wod

Amrap 10

10 Bar facing burpee

10 Front squats 155/105

Friday 11/24

"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

We will have classes at 8:00 and 9:30 only today

Wednesday 11/22

Wod

Front squat 5 x 3 climbing

Front rack stationary reverse lunge 3 x 12

Tuesday 11/20

Wod

28-22-16-10

Single arm KB push Press 53/35

T2B

With/ 200m medball run after each round

It doesn’t matter how you break up each set of push press, you just have to do an even number on each arm. So, 14-14, 11-11 etc

Shirt Pre Order deadline is tomorrow!!

Monday 11/20

Wod

3 rounds for total reps

1 min: bar facing burpees

1 min: hang power snatch 75/55

1 min: overhead squat 75/55

1 min: calorie row

1 min: rest

Tuesday is the last day to pre order shirts

Thursday we are closed and Friday classes at 8:00 and 9:30

Friday 11/17

CrossFit Open 15.3

Amrap 14

7 muscle ups

50 wall balls 20/14

100 double unders

Scaling the ring muscle ups

1. We can scale the number back

2. Sub BarMu or banded BarMu 

3. 15 ring row and 15 ring or box dips

Thursday 11/16

Partner WOD

For Time

2000m row

1600m run

100 target burpees

1600m run

2000m row

Switch every 250m on the row

Switch every 200m on the run

Break burpees up however you would like

Wednesday 11/15

Strength

Thruster (front rack or ground)

5-5-3-2-1-1-1

Wod

Amrap 5

Thruster @ 75% 

Tuesday 11/14

Wod

Amrap 13

20 dumbbell snatch 50/35

20 dumbbell overhead walking lunge 50/35

20 box jumps 24/20

Monday 11/13

Wod

“Barbara”

5 rounds

20 pull ups

30 push ups

40 sit ups

50 squats

Rest 3 min between rounds

We will scale this today by having you partner up to complete the reps or cut the reps in half. We will help with who needs to scale.

Get your shirt orders in ASAP!!

Friday 11/10

3 RFT 

21 dumbbell burpee 50/35

15 dumbbell hang squat clean 50/35

9 strict pull ups

Find the sign up sheet at the front desk!!

Thursday 11/9

Wod

Amrap 16

15 handstand push ups

15 overhead squats 95/65

30 double unders

Our goal is to do overhead squats today, practice in warm ups and if mobility prevents you from getting in a good position we will scale the movement to front squats.

We would also like to practice push ups upside down today as well.  So let’s use a box and do pike hspu push ups as the first scale.  Regular push ups are the last scale we can use if you would like.

Sign up sheet for the shirts and hoodies are at the front desk!!

 

Wednesday 11/8

Strength

Deadlift 5 x 3 climbing

Wod

Amrap 6

10 sumo deadlift high pulls 53/35

10 ab mat sit ups 

Tuesday 11/7

For Time

800m run

25 burpee box jump 24/20

600m run

20 burpee box jump

400m run

15 burpee box jump

200m run

10 burpee box jump

Monday 11/6

Wod

Amrap 12

2,4,6,8... ect 

Clean & Jerk 135/95

Bar muscle up

No bands on muscle ups today. Scale to chest to bar pull ups or regular pull ups. We want you to stay moving and get a decent amount of volume in for this workout!

Friday 11/3

5 rounds

5 bench press Pick weight

20 medball sit ups 20/14

Then

5 rounds

60’ hs walk

20 hip extensions

For the handstand walk we can sub 3 wall walks or a 45s handstand hold

For the hip extensions we can sub banded good mornings 

Thursday 11/2

Wod

For Time

20 power snatch 70%

100 wall balls 20/14

20 power snatch 70%

Percentage is based off of your max snatch, power snatch or squat snatch

Wednesday 11/1

Wod

3 RFT 

400m run

21 burpee

50 double unders

Tuesday 10/31

Amrap 20

4 muscle ups

8 dumbbell Power clean 50/35

12 dumbbell front rack lunge 50/35

Scaling the muscle ups

1. Do bar muscle ups or banded bar muscles 

2. 8 pull ups

Monday 10/30

Wod

Every 5 min for 5 sets

20/17 cal row - Pick calories to finish under 1:15

20 KBS - Pick weight to go unbroken

20 push jerk 95/64

Friday 10/27

Wod

Amrap 15

15 wall ball 20/14

20 kettlebell swings 70/53

15 box jumps 30/24 

NorBeast Games this Saturday, we will have a judges meeting Friday at 6:30.  We will need as many judges and volunteers as we can get. Volunteers will just need to be there by 7:30am Saturday morning.

Thursday 10/26

Wod

For Time - split reps with a partner

2000m row

75 hang power clean 135/95

150 push ups

75 hang power clean 135/95

2000m row

Wednesday 10/25

Front Squat

6-5-4-3-2

Amrap 10

10 front squat 135/95

10 pull ups - go c2b if possible 

Tuesday 10/24

Wod

Amrap 20

300m shuttle run (50 out and back)

30 abmat sit ups

15 double dumbbell shoulder to overhead 50/35

NorBeast Games this Saturday, we will have a judges meeting Friday at 6:30.  We will need as many judges and volunteers as we can get. Volunteers will just need to be there by 7:30am Saturday morning.

Monday 10/23

Wod

3 RFT 

75 double unders

15 power snatch 95/65

10 burpee pull ups

NorBeast Games this Saturday, we will have a judges meeting Friday at 6:30.  We will need as many judges and volunteers as we can get. Volunteers will just need to be there by 7:30am Saturday morning.

Friday 10/20

Wod

4 RFT 

30 KB snatch 53/35

15 T2B

30 KB push Press 53/35

So..

15 snatches right arm

15 snatches left arm

15 toe to bar

15 push Press right arm

15 push Press left arm

Thursday 10/19

“Bring a Friend Day”

Option A

“Kelly”

5 RFT - 35 min cap

400m run

30 box jumps 24/20

30 wall balls 20/14

Or

Option B

“Mini Kelly”

3 RFT

400m run

30 box jumps 24/20

30 wall balls 20/14