Friday March 8, 2019

Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Men: 50-lb. dumbbell / 24-in. box Women: 35-lb. dumbbell / 20-in. box

Thursday 3/7/2019

Skill: 10 min to work Kip, Beat Swing, T2B, Hanging Knee Raise, Etc.   WOD: E3M for 12min: A. 2 Rds: 10 Wall Balls + 20 Double Unders B. 2 Rds: 1 Length bear Crawl + 5 Burpees C. 2 Rds: 10 Dips + 10 DB Walking Lunge (50/35) D. 25/20 Cal Row Rest Additional 3 minutes E3M for 12min: A. 2 Rds: 10 Wall Balls + 20 Double Unders B. 2 Rds: 1 Length Read more…

Wednesday 3/6/2019

A1) Back Squat: 4 Sets of 6-8 reps; Rest :30 A2) Bent Over DB Flyes: 4 Sets of 12-15; Rest 2min B) NATE: 20min AMRAP 2 Muscleup 4 HSPU 8 KB Swing 72/53 Fitness: 20min AMRAP 10 Pullups 15 Shoulder Bridge 10 H.R. Pushups 15 Russian Swing

Tuesday 3/5/19

STRENGTH: Rear Foot Elevated Split Squat: 10min EMOM of 6, alt. legs each min. -modify with conventional split squat WOD: FITNESS- a. E4M x 12min. 20 DB Thruster 20 NP Burpees Rest Remainder of 4 minutes b. Rest additional 10min c. E4M x 12 10 Russian Stepups each leg 15/10 Cal Row AFAP Rest Remainder of 4 min. PERFORMANCE- a. E4M x 12min. 12 UB Thruster 95/65 12 BF Burpee Over Bar Rest Remainder of Read more…

DELAYED OPENING / Monday’s WOD

The current plan given tonight’s storm forecast is to open at 9am for 9:30am class.  There will be no 530am/630am classes to allow the plows to take care of our lot in the morning.  If we need to delay further we will post again here! Strength: E:90 for 12 min:: 2 Hang Power Snatch- to today’s heavy double. WOD: :90 AMRAP/:90 Rest: A. 5 Burpee + 10 Air Squat B. Max Meter AirBike C. 5 Read more…

Open Workout 19.2

CROSSFIT OPEN WORKOUT 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135/85 25 toes-to-bars 50 double-unders 13 squat cleans, 185/115 If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225/145 If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, Read more…

WOD for Thursday 2/28/2019

STRENGTH) Single Leg Kettlebell Deadlift: 4 sets of 8/leg @ 3011; Rest :60 b/t sets WOD) A. 2 Min to complete: 20 Pullups Max Walking Lunges in Remainder B. 2 min to Complete: 50 DU/75 SU Max Situps in Remainder C. 2 min to Complete: 10 BBJO or 10 Russian Stepups/leg Max Russian KBS in Remainder (53/35) Perform as : A/Rest 2 min B/Rest 2 min C/Rest 2 min A/Rest 2 min B/Rest 6 min Read more…

Wednesday 2/27/2019

A) E2:30 for 15min: 2 Wall Walks or 5 Inchworm Pushups 10 Ring Dips/Banded Ring Dips 15 Shoulder Bridge B) “Guadalupe”: Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Knees-to-Elbows 1 minute Rest, then repeat (5 times total) Fitness: 5 DB Hang Power Clean 10 DB Floor Press 15 Situps

WOD for Tuesday 02/25/2019

Warmup- Foam Roll Hip Flexors 3 Rounds: :10 Airbike Sprint 8 Air Squats or Jump Squats 1/2 Length Gymnastics Bear Crawl 8 Sandbag Zercher Squat or KB Goblet Squat WOD: FITNESS- a. E4M for 16min 15 Goblet Squats 10 Burpees AFAP Rest Remainder of 4 minutes b. Rest additional 10min c. E4M for 16min 15 Russian Swings 12/8 Cal AB AFAP Rest Remainder of 4 min. PERFORMANCE- a. E4M for 16min 10 Power Clean 135/95 Read more…

WOD for Monday 2/25

Monday February 25, 2019 Warmup x 3: Row 100m AB 100m 10 Alt. Reverse Lunge STRENGTH: Performance: Barbell Reverse Lunge: E2M for 10 min complete 12 Alternating Fitness: DB Low Carry Step Up: E2M for 10 min complete 12 Alternating Reps   WOD: 2min on 2min off: a. -2min Row -2min AB -2min of : 1 Rope Climb or 10 Pullups 10 Pushups 20 Situps 30 Air Squats DU or Jump Rope Remainder of 2min Read more…