Monthly Archives: December 2014

HERE IS A COMP SOME OF YOU MAY BE INTERESTED IN. STRENGTH 3RM Push Press, Drop 5% x3reps, then drop 10% x3reps METCON (For Time) 75 KB Swings @50/35# 150 double unders 75 KB Swings @50/35#

COME HELP US CELEBRATE A FANTASTIC YEAR!! This past year has been filled with lots of great memories and even better friends. To celebrate our one year anniversary we thought it would be fun to ditch the Crossfit gear for a night and put on our fancy clothes. We work so hard in the gymContinue reading “TUESDAY”

THE SCHEDULE FOR NEW YEARS EVE WILL BE THE SAME AS NORMAL BUT WE WILL BE CANCELING THE 6:30 PM CLASS. NEW YEARS DAY ALL THE MORNING CLASSES WILL BE CANCELED, BUT ALL NIGHT CLASSES WILL BE AS USUAL. THE SCHEDULE WILL RETURN TO NORMAL ON FRIDAY THE 2nd. STRENGTH 1 hang Power Clean +Continue reading “MONDAY”

STRENGTH Push Jerk + Bands @ 55%, 8×3 OTM METCON (21-15-9 reps for time) Back Squats @155/105# Pullups Shoulder to overhead @155/105# *40 double unders between each round

STRENGTH Anderson Front Squat + Bands – 1RM METCON (15-12-9 reps for time) Power Clean @185/125# Burpee Box Jump @24/20″

MERRY CHRISTMAS!!! SANTA PRE GIFT DELIVERY.

Christmas CrossFit style!!! “12 Days of CrossFit” (For time:) 1 kettlebell snatch @50/35# 2 Knees to elbows 3 Burpees 4 KB Clean and Jerk, 2 per arm, @50/35# 5 Golden kettlebell swings @50/35# 6 KB SDHP @50/35# 7 Goblet Squats @50/35# 8 Situps 9 Box jumps @24/20″ 10 Medball ground to overhead @20/15# 11 WallballsContinue reading “WEDNESDAY”

STRENGTH Back Squat @80% – 8×2 OTM METCON (For Time:) 21 Power cleans @135/95# 21 pull ups 3  rope climbs 15 Power Cleans 15 Pullups 2 rope climbs 9 Power Cleans 9 Pull ups 1 rope climb

STRENGTH Deadlift – 1RM METCON (10 rounds for time) 400 run 3 Muscle ups

STRENGTH Push + Push Jerk + Split Jerk – 50%, 8×1 OTM METCON (AMRAP in 10) 30 Kb swings @50/35# 50 Double Unders 30 Alternating KB snatches @50/35# 40 Double Unders 30 Alternating KB clean and jerks @50/35# 30 Double unders AMRAP remaining time One arm KB thruster @50/35#

STRENGTH Box Squat  – 1RM strong>METCON (3 Rounds for Time:) 7 Squat Cleans @155/105# 14 T2B 21 Box Jumps @24/20″

STRENGTH Clean and jerk Ladder start at 65%, add 10# every minute WOD “Tabata This!” Tabata Row for Calories Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8Continue reading “WEDNESDAY”

NEXT WEEKS SCHEDULE WILL BE A BIT DIFFERENT DUE TO CHRISTMAS. WE WILL BE HAVING ONLY MORNING CLASSES ON WEDNESDAY THE 24th. 8am, 9am, and 10am, YOU CAN SIGN UP FOR THOSE NOW. WE WILL BE CLOSED THURSDAY CHRISTMAS DAY AND BACK TO NORMAL FRIDAY THE 26th. STRENGTH Snatch Ladder, add 10# OTM *start atContinue reading “TUESDAY”

All the ugly sweaters from FRIDAY. Some pretty good ones…..or bad ones! STRENGTH Push Press + Push Jerk + Split Jerk 1RM METCON (AMRAP in 7) Burpees box jumps @24/20″ *must stand up on top of box the box before jumping off

STRENGTH Back Squat @75% – 10×2 OTM METCON (For time as a team of 4) 150 calorie row 5 squat cleans @165/105# 30 front rack alternate lunges, (15/leg) 10 rope climbs *break row however want *must do cleans in a conga line style, one at time until 5 are done each person *each person doesContinue reading “SATURDAY”

TOMORROW IS THE DAY! WEAR THE UGLIEST SWEATER YOU HAVE AND COME DO A WOD IN IT. THIS SHOULD DO. I have seen this one before, though I didn’t realize they had a baby goat! STRENGTH 1 Power Clean + Push Jerk OTM 65% of power clean x 3sets 70% of power clean x 3setsContinue reading “FRIDAY”

As most of you know we have never found answers for Jordyn. Five years of testing and we still have a mystery. We have been recommended to a specialist in Florida. The appointment is January 5th. We will be heading down there in hopes to get some answers. Our insurance doesn’t cover this visit orContinue reading “THURSDAY”

IF YOU HAVEN’T HEARD JOSH WILL BE JOINING OUR TRAINER STAFF SOON. HE PASSED HIS LEVEL ONE AND HAS AN INTEREST IN COACHING. HE WILL BE INTERNING FOR AWHILE SO YOU MAY SEE HIM RUNNING PARTS OF THE CLASS AND SOMETIMES THE WHOLE THING. CONGRATS JOSH!! Here is a pic of all the hard workContinue reading “WEDNESDAY”

Don’t forget this FRIDAY is National Ugly Sweater Day. Wear your ugly sweater to WOD in! SKILL Pistols METCON (For time) 1-2-3-4-5-6-7-8-9-10 Hang Power Cleans @165/115# 10-9-8-7-6-5-4-3-2-1 HSPU

STRENGTH Snatch Grip Push Press 1RM Drop 5% X1 rep, drop 10% x1 reps WOD (AMRAP in 15 min) 5 KB clean and shoulder to overhead/arm @50/35# 10 T2B 15 box jumps @24/20 *KB doesn’t have to touch floor and is done 5 all on one arm before moving to the other arm

STRENGTH Back Squat @70% – 10×2 OTM METCON “11.4” (AMRAP in 10 minutes) 60 bar- facing burpees 30 OHS @120/90# 10 muscle ups

STRENGTH Clean and Jerk 1RM METCON (5rounds for time) 30 double unders 30 barbell overhead sit-ups @45/35#

NEXT FRIDAY, THE 12th, IS NATIONAL UGLY SWEATER DAY, SO WE ARE GOING TO DO UGLY SWEATER WOD DAY. WEAR YOUR BEST UGLY SWEATER AND HIT A WOD IN IT. THERE MIGHT BE A PRIZE FOR THE BEST OR SHOULD I SAY WORST SWEATER. STRENGTH Snatch + OHS @70%, 10×1 OTM CONDITIONING (30 minutes toContinue reading “THURSDAY”

STRENGTH Push Jerk @65%, 9×3 OTM METCON “11.3” (AMRAP in 5 minutes) Squat clean @165/110# Jerk @165/110# Rest 5:00 (EMOM in 5 minutes) Even minute 10 KB Snatches, 5 right then 5 left @50/35# Odd minute 15 KB sit ups @50/35#

TEAM SCOTT STRONG!!! STRENGTH 3RM Front Squat METCON (3 rounds for time) 10 deadlift @315/205# 10 burpees 10 pull-ups