Friday, July 14th, 2017

July 13, 2017

Skill 10min
EMOM 5 Min
5 Strict Pull Ups
5 Kipping Chest to Bar Pullups

8 min AMRAP
10 Handstand Pushups
20 Kettlebell Snatches
40 Double Unders

Rest 2 min-
Then-
4 Min AMRAP
5 Handstand Pushup
10 KBS
20 DU

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Thursday, July 13th, 2017

July 12, 2017

Clean 5-3-1

For Time
30 Front Squats (135/95)
30 Bar Facing Burpees
30 Front Squats (135/95)
30 Lateral Burpees over the bar

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Wednesday, July 12th, 2017

July 11, 2017

(10min Cap)

Core Work
25 Tuck Ups
100 Flutter Kicks
25 Sit Ups
100 Hello Dollys
25 Tuck Ups
100 Russian Twist
25 Sit Ups
100 Bicycles

5 rounds for time:
500m Row
50 Double Unders
200m run
20 Walking Lunges

Rx+

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Tuesday, July 11th, 2017

July 10, 2017

Push Press 5-3-1


“Scotty”
11 min AMRAP
5 Deadlifts (315/215)
18 Wall Balls (20/14)
17 Burpees over the bar.

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Monday, July 10th, 2017

July 9, 2017

Skill 10min


AMRAP 3:
15/12 Calorie Row
12 Power Snatch (95/65)
Rest 3:00

AMRAP 3:
15/12 Calorie Row
8 Power Snatch (115/80)
Rest 3:00

AMRAP 3:
15/12 Calorie Row
4 Power Snatch (135/95)


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Sunday, July 9th, 2017

July 8, 2017

21 – 15 – 9
Calorie Row
Kettlebell Swings (53/35)

21 – 15 – 9:
Calorie Row
Burpees

21 – 15 – 9:
Calorie Row
Wallballs

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Saturday, July 8th, 2017

July 7, 2017

Partner WOD

Teams of 3:
100/70 Cal Row
100 Box Jump Overs (24/20″)
100 Power Snatch (75/55)
100 Toes-to-Bar
100 Power Snatch (75/55)
100 Box Jump Overs (24/20″)
100/70 Cal Row

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Friday, July 7th, 2017

July 6, 2017

Skill: 10 Min

16min AMRAP:
200m Run
16 Power Snatches (75/55)
20 Box Jumps (24/20″)
16 Wallballs (20/14)

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Thursday, July 6th, 2017

July 5, 2017

5-3-1
Front Squats

“Baseline”
“For Time”
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

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Wednesday, July 5th, 2017

July 4, 2017

Core: See below

Then:

6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

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Tuesday, July 4th, 2017

July 3, 2017

Special Hours! 8:00AM & 9:15AM

Hero WOD
(8a & 9:15a classes only)

“Bull”
2 RFT:
200 Double-unders
50 Overhead Squat
50 Pull-ups
Run 1 mile

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Monday, July 3rd, 2017

July 2, 2017

5-3-1
Bench Press

3 Rounds of “Cindy”
15 Clean & Jerks (135/95)
2 Rounds of “Cindy”
9 Clean & Jerks (135/95)
1 Round of “Cindy”
6 Clean & Jerks (135/95)

1 Round of “Cindy” is:
5 Pull-ups
10 Push-ups
15 Squats

RX+: Strict

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Sunday, July 2nd, 2017

July 1, 2017

AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00

AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00

AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

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Saturday, July 1st, 2017

June 30, 2017

Partner WOD

20 min AMRAP

Teams of 2:
100m Run
7 KB Swings 70/53
7 Box Jumps 24/20
7 Burpees
100m Run

1 Works/ 1 Rest

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Friday, June 30th, 2017

June 29, 2017

20min Total
AMRAP 4:

21 Push Ups

21 Wallballs (20/14#)

21 Calorie Row

Rest 4:00
AMRAP 4:

15 Push Ups
15 Wallballs

15 Calorie Row

Rest 4:00
AMRAP 4:

9 Push Up

9 Wallballs

9 Calorie Row

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Thursday, June 29th, 2017

June 28, 2017

(Lift) 3-3-3

Tempo Back Squat
(2 second eccentric, 2 seconds in the bottom)

12 min AMRAP:
Handstand Walk (20 Ft)
20 Abmat Sit-ups
20 KB Snatch (53/35)

S1 5 wall walks = handstand walk

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Wednesday, June 28th, 2017

June 27, 2017

2017 Crossfit Regionals Event 1
(25 min timecap)

1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

RX+/ Competitors (wear a vest 20/15)

This is the Regionals timecap, regionals athletes we

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Tuesday, June 27th, 2017

June 26, 2017

(Lift) 3-3-3

Hang Squat Clean with a 2 second pause in the receiving position

For time:
50-40-30-20-10
Stationary Lunges
Double unders
Burpee box jump overs

(must be facing the box -- open standards)

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Monday, June 26th, 2017

June 25, 2017

“Fight Gone Bad”

Three rounds of:
Wall-ball (20/14) (Reps)
Sumo deadlift high-pull (75/55) (Reps)
Box Jump, 20” for both (Reps)
Push-press, (75/55) (Reps)
Row (Calories)

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Sunday, June 25th, 2017

June 24, 2017

For Time:

800m run with Medball (20/14)
80 ground to overhead (95/65)
80 wall balls (20/14)
80 deadlifts (95/65)
80 M Prowler Push (135/90)

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