Friday 9/29

Wod

10 rounds 

2 min on and 2 min off

20 thruster 75/55

20 pull ups

20 box jumps 24/20

20 power snatch 75/55

20 hspu

40 double unders

Guys.. let's not freak out about today's wod.. its a 20 min Amrap that I'm giving you breaks every 2 min.. you're it doing 200 reps of each movement

Everything but the kitchen sink in today's wod.  Push yourself each interval, 2 min is a long time to recover between sets.  

Keep a running total of rounds and reps completed as each interval will continue where you left off.

Sub strict press for hspu, use same barbell weight.

Thursday 9/28

Strength

Front Squat -- 5-3-3-2-2-1-1

Wod

5 RFT 

5 deadlift 275/185

10 burpee

Wednesday 9/27

Wod

Tabata - alternate through

Push ups

Sit ups

Ring rows

KB SDHP 53/35

Tuesday 9/26

Wod

For Time

50 wallballs 20/14

15 cleans 135/95

50 wallballs 20/14

10 cleans 185/135

50 wallballs 20/14

5 cleans 225/155

Monday 9/25

Strength

Push Press 5-3-2-2-1-1

Wod

2 RFT 

400m run

40 t2b

40 push press 95/65

Friday 9/22

Wod

8 rounds

Amrap 1

20s row (hard not casual)

8 hang power snatch 95/65

Max burpee to plate

Score for each round is number of burpee

Thursday 9/21

"Bring a Friend Day"

3 RFT

400m run

20 dumbbell thruster 50/35

20 box jumps 24/20

Saturday we will only have one class time at 8:30!! It will be a partner wod so grab a friend and come see us!!

Wednesday 9/20

Weightlifting Wednesday 

Every 90s for 10 rounds

1 power clean + 1 squat clean + jerk

Tuesday 9/19

Wod

"Nate"

Amrap 20

2 muscle up - 6 ring rows + 6 deficit push ups (45# plates)

4 Hspu - dumbbell strict press 50/35

8 KBS 70/53

Monday 9/18

Strength

Work to a heavy 1 rep back squat

Wod

Tabata - alternate through 

Hollow rock

Wallball 20/14

Dumbbell snatch 50/35

Score is the least reps in any round

Wednesday 9/13

Wod

3 or 5 RFT 

400m run

20 T2B

Sub T2Kettlebell

Yes you read that correctly, choose to do either 3 or 5 rounds of this workout.  Not 2 or 4. 

Tuesday 9/12

Wod

50-40-30-20-10

Overhead walking lunge 45/35

25-20-15-10-5

Target burpee

Monday 9/11

WE ARE BACK TO REGULAR SCHEDULE!!

Amrap 20

This is an unbroken set, drop the bar after the jerk

Use 70-75% of clean and jerk max

Deadlift

Squat clean

Front squat

Jerk

Friday 9/8

We are back to regular schedule on Monday!! Spread the word!!

Wod

Emom x 20

10 burpee

The goal here is to complete these burpees as fast as you can under 30 sec.  if you can't complete 10 then scale the number back

Thursday 9/7

The gym is coming back together, hopefully normal schedule by Monday!!!

Wod

Emom x 32

Bike --- or run or row

10 thruster 135/95 --- or do 15 reps of something lighter 

40 double unders or 80 singles

15 hang power clean 135/95

Wednesday 9/6

Clean up Time!!!

Good news!! Went by the gym today and they have already started drying out the inside area.  I will be there tomorrow 830-900 and start cleaning the gym area.  We have to pull out all the equipment and clean, pull out all the mats and pressure wash, and clean the cement inside. If you are looking for something to do come on. 

I have a pressure washer I am bringing. We have water but the water pressure is not great. Electricity will turned on Thursday. I have a lot of bleach.  Anything else you want to bring feel free!!

Tuesday 9/5

Keep working guys!! Just waiting on clearance to start the cleanup!!

5 RFT

600m run

Rest 30

200m run

Rest 2.30

If you don't have correct distances mark, run moderate for 2.30 rest 30 sec then run fast for 1 min. Get out and move people!!

Monday 9/4

We are still closed.. looking at the end of the week for our clean up party!!

In the meantime, it's time to get out the house and move. I'm going to be giving you options and you got to hold yourself accountable. That's the beauty about CrossFit, we can modify everything. So if you are not able to do the workouts we can modify them so you can. Take 30-45 min and get your workout in, you'll feel better!!

"Hotshots 19"

6 RFT

30 air squats

19 power clean 135/95

7 strict pull ups

If you don't have a barbell, use a kettle bell or sub burpee.  You can also find a heavy object and pick it up and put it down. If you can't pull on anything just skip that movement.

 

Saturday 9/2

Hopefully we get some water moving down today!! Stay strong!!

**Thats a dang repeat from yesterday, let's get some water moving down today!!!**

5 RFT 

30 walking lunge

20 push ups

10 V-Up