Monthly Archives: June 2015

STRENGTH Power Snatch, 7×2 @+5# WOD (21-15-9 reps for time) Deadlift @275/185# *run 400 meters after each round

STRENGTH Front Squat, 2RM *pause for 3 seconds on the second rep Drop to 85% for 3×2, no pauses WOD (For time) 1000 meter row 50 wall balls @20/15#

STRENGTH Clean and Jerk, 7×2+1 @+5# WOD (AMRAP in 12 minutes of:) 10 KB Snatches @70/50# 20 box jumps @24/20″

STRENGTH Push Press, 2RM drop to 85%, 3×2 WOD (For Time) 800 meter buy in -10-9-8-7-6-5-4-3-2-1- HSPU *between each round of HSPU you must run 200m 800 meter cash out

    We will be doing the Granite Games during Friday’s classes, so if you signed up is will be the day to get in if you want to do it with a group. Below will be all the scaling options that we will use for class as well. Pro/AsRx 2A – Part 1 (0:00-6:00) 6Continue reading “FRIDAY”

STRENGTH  Deadlift, 5×2 @80% WOD (21-15-9 reps for time) Wall balls KB swings @50/35#

STRENGTH Front Squat, 2RM *pause for 3 seconds on the second rep Drop to 85% for 3×3, no pauses WOD (4 rounds for time) 30 box jumps @24/20″ 9 power snatch @135/95# 18 pull-ups 

STRENGTH Clean and Jerk, 5×2+1 @+5# WOD “DT” (5 rounds for time of:) 12 Deadlift @155/105# 9 Hang power clean @155/105# 6 Push jerk @155/105#

We are in the process of possibly hosting a MisFit Athletics Athlete Training Camp. It isn’t a for sure thing but if you are interested let us know and we will keep you in the loop. It’s a three day camp and it isn’t just for competitive crossfitters. Coaches will benefit as well as anyoneContinue reading “MONDAY”

STRENGTH Back Squat, 3RM – Drop set 3×3 @85% WOD (For Time) 800 meter run 20 HSPU 10 Snatches @115/75# 600 meter run 20 HSPU 10 Snatches @115/75# 400 meter run 20 HSPU 10 Snatches @115/75#

   We will be doing the Granite Games during Friday’s classes, so if you signed up is will be the day to get in if you want to do it with a group.  Below will be all the scaling options that we will use for class as well. STRENGTH Hang Power Clean, 5×3 – startingContinue reading “FRIDAY”

STRENGTH Front Squat 3RM, drop to 85%, 3×3 WOD (6 rounds for time) 10 deadlifts @185/125# 15 wall balls @20/14#

TODAY IS THE FIRST ANNOUNCEMENT FOR THE GRANITE GAMES QUALIFIER. IT WILL BE SIMILAR TO THE OPEN, WE WILL DO THEM AS THE CLASS WOD ON FRIDAYS. IF YOU ARE CONSIDERING SIGNING UP DO IT NOW, EVEN IF ITS JUST FOR FUN.  STRENGTH Clean and Jerk, 7×2 add 5-10# from last week, if first timeContinue reading “WEDNESDAY”

STRENGTH Snatch, 7×2 +# from last week WOD (8 rounds for time) 8 hang power cleans @135/95# 8 lateral burpees over bar

DONT FORGET TONIGHTS 5:30pm CLASS IS CANCELLED DUE TO OUR CINDERELLA PALEO NUTRITION TALK.  STRENGTH Shoulder press 3RM, drop set @85% 3×3 WOD (AMRAP in 20) 5 chest 2 bar pull-ups 10 push ups 15 abmat sit-ups  20 double unders  

STRENGTH Power Snatch, 5×3 *alternate snatch with box jumps. 2-1-2-1-2. Go as high as possible without missing.  WOD (3 rounds for time) 21 KB swings @50/35# 15 wall all shots @20/15# 9 T2B

STRENGTH Clean and Jerk, 7×2+1 WOD (Team of two AMRAP in 10) Partner 1- 5 bear crawls Partner 2- max rep deadlifts @225/155# *when bear crawls are finished partners rotate. 

THIS COMING MONDAY, JUNE 15th, WE WILL BE HAVING CINDERELLA PALEO IN FOR A NUTRITION TALK. IT WILL BE AT 5:30pm.  THE 5:30 CROSSFIT CLASS WILL BE CANCELLED DUE TO THIS. BE SURE TO STOP BY AND HERE WHAT THEY HAVE TO SAY.     STRENGTH Front Squat, 5×5 @ 65% WOD  (For time) 100 hangContinue reading “THURSDAY”

STRENGTH Snatch 3RM then drop set @85% of 3RM for 3×3 WOD (5 rounds for time) 400 meter run 16 c2b pull-ups 9 hspu

STRENGTH Shoulder Press 3RM, then drop to 85% of 3RM for 3×3 WOD (AMRAP in 8 minute) 4 wall climbs 4 squat snatches @115/80#

STRENGTH Back Squat 3RM, drop sets using 3RM,  95%x3, 90%x3, 85%x3 WOD (For time) 50 OHS @95/65# 100 abmat sit-ups 150 double unders 50 SDHP @95/65# 100 box jumps overs @24/20″

STRENGTH 1RM Thruster (from the rack) WOD (For time) 21 Thrusters @115/75# 4 rope climbs 15 Thrusters @115/75# 3 rope climbs 9 Thrustets @115/75# 2 rope climbs

STRENGTH Power Snatch 2-2-2-2-2, start at 70% add 5# per set WOD “Randy” (For time) 75 power Snatches @75/55#

TONIGHT STARTS OUR CARDIOFIT. THIS CLASS WILL BE HELD TWICE A WEEK. WE WILL BE REPLACING OUR 5:30PM CROSSFIT CLASS WITH CARDIOFIT. WE WILL ALSO BE HAVING CARDIOFIT SATURDAY MORNING AT 8:00AM.  THERE WILL BE NO LIMIT TO THE SIZE OF CLASS AND YOU DON’T NEED TO SIGN UP. CARDIOFIT IS FOR ANYONE, JUST LIKEContinue reading “THURSDAY”

EMOM FOR 14 M1 – 10 pull-ups M2 – 15 shoulder taps in the handstand hold WOD (Complete as many reps as possible in 8 minutes of:) shoulder press @115/80# *Each time you break, perform 50 double-unders Rest 4 minutes –Then (complete as many reps as possible in 8 minutes of:) hang power cleans @205/140#Continue reading “WEDNESDAY”

STRENGTH Max reps Kipping pull-up test Bench Press 5×5 @70% WOD (5 rounds for time of:) 30 Kettlebell swings @70/50# 15 deficit push-ups, hands on 25/10# plates Run 400m

STRENGTH Max unbroken reps of Kipping handstand push-ups  Front squat, 2RM with a 5 second pause at top of squat and a 3 second pause in the bottom of your squat  WOD (For time) 40 wallballs @20/15# 30 burpee box jumps @24/20″ 20 hang cleans @135/95# 30 burpee box jumps @24/20″ 40 wallballs @20/15#