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