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