Monthly Archives: November 2015

SKILL Handstand walk/handstand WOD (21-18-15-12-9-6-3 reps for time) Shoulder to over head @95/65# C2B Pull up

ALL MOVED IN!!!  REMMEBER NO MORNIG CLASSES, BUT THE EVENING WILL BE ON AS USUALL.        STRENGTH 1RM Back Squat WOD (AMRAP in 5) x3 w/2:00 rest 30 double unders 5 hang power cleans @105/75# 7 front squats @105/75# 9 box jumps @24/20″ 11 push ups

STRENGTH Atlas Stones WOD IN A TEAM OF 3 (For time) 50 stone to shoulders 100 calorie row 200 double unders *only one person working at a time

   THE RIG IS JUST ABOUT FINISHED IN THE NEW PLACE!  MOST EQUIPMENT IS THERE AND WE ARE GOING TO BE READY TO GO ON MONDAY NIGHT AT THE NEW GYM. ON THAT NOTE MONDAY MORNING CLASSES WILL BE CLOSED, THERE WILL ONLY BE HAVING THE 4:30, 5:30, AND 6:30 PM CLASSES. TUESDAY WE WILLContinue reading “FRIDAY”

   WOD “HOLLEYMAN” (30 rounds for time) 5 wall balls @20/14# 3 HSPU  1 power clean @225/155#

STRENGTH Power Clean, 5×2 @70% WOD (For Time) 6 wall climbs 50 goblet squats @50/35# 50 push ups 50 air squats 50 1 arm KB clean and jerks @50/35# 50 KB alternating stationary lunge @50/35# 6 wall climbs 

   STRENGTH 3 Deadlifts OTM for 10 min @70% WOD Death by Clean and Jerk @135/95# or 45% *min 1 do 1 clean and jerk *min 2 do 2 clean and jerks * continue this pattern until you cannot finish the number of reps in the given minute

STRENGTH Snatch, 6×2 @65% WOD (4 rounds for time) 20 KB snatches @50/35# 21 KB SDHP @50/35# 22 burpee to plates @45# Rest 2:00 after each round

STRENGTH Back Squat, 3RM WOD “CrossFit Lift Off WOD” (AMRAP in 12) 3 snatches @135/105# 6 clean and jerk @135/105# 9 c2b  54 double unders 

STRENGTH Shoulder Press, 3RM WOD  (3 five minute rounds for reps) KB swings @50/35# Rower for calories Wallballs @20/14# Airdyne for calories  Situps *each station is 1 minute long. When the clock beeps you will rotate to the next station. When you finish the five station you will have a one minute rest. Repeat forContinue reading “FRIDAY”

   STRENGTH Front Squat, 3RM WOD (5 rounds for time) 10 HSPU 15 hang power clean and jerk @105/75# 20 alternating front rack foward lunges @105/75#

   STRENGTH Sumo deadlift, work up to 80% of 1RM then drop 45# for 3×5 WOD  (AMRAP IN 10) 20 push ups  20 box jumps @24/20″

STRENGTH/SKILL Pullups, OTM for ten WOD  (7 rounds for time) 15 toes to bar 10 deadlift @115/75# 5 snatches @115/75#

STRENGTH Back Squat, 7×3 @90% of 3RM WOD (For time) 1000m row 30 clean and jerks @155/105# or 55% 100 double unders

STRENGTH Back Squat, 5RM WOD  (For time) 30 KB snatches @70/50# 50 double unders 20 KB snatches @70/50# 50 double unders 10 KB snatches @70/50# 50 double unders

STRENGTH Clean, 6×3 @55% WOD  (21-15-9) Power snatches @95/65# T2B Box jumps @24/20#

SKILL Handstand walk  WOD (7 rounds for time of:) 7 power cleans @95/65# 7 thrusters @95/65# 7 bar-facing burpees 

STRENGTH Front Squat, 5RM *aim for 5# more WOD  (7 rounds for time) 7 deadlifts @205/145# 7 deficit HSPU @4/2″

STRENGTH Push Press, 4×5 @90% of 5RM WOD (AMRAP in 14) 60 KB SDHP @70/50# 50 toes to bar 40 Wallballs @20/14# 30 power cleans @135/95# 20 muscle ups 

REMEMBER THIS THURSDAY IS THE LADIES NIGHT WITH WOD AND WINE. WE WILL BE CANCELING THE 6:30pm CLASS FOR THIS.  HAPPY BIRTHDAY DEAN!!  BIG 21!!!    STRENGTH Snatch, 6×3 @55% WOD  METCON “D.E.A.N” 11/8/94 (AMRAP in 20 min) 11 Front Squats @115/85# 8 HSPU 94 Double Unders

STRENGTH 1RM test make up WOD (50-35-20 reps for time) Wallballs @20/14# Double unders

STRENGTH 1RM test makeup WOD  “TEAMS OF 3” (For time) 6×250 meter relay 150 barbell thrusters @45/35# 90 KB swings @70/50# *run must be done in relay style. Partner can only run 1 lap at a time and each partner must run 2 laps.  *thrusters and KB swings can be broken how ever choose butContinue reading “FRIDAY”

STRENGTH 1RM test make ups  WOD (10 rounds for time) 5 Toes to bar 10 KB snatches @50/35# 15 box jump overs @24/20″

STRENGTH Deadlift 1RM WOD  -TEAMS OF TWO- (For time) 300 double unders 75 Pullups  60 back squat @135/95# 60 Pullups 45 front squat @115/75# 45 Pullups  30 OHS 95/65# 30 Pullups

STRENGTH Shoulder Press 1RM WOD 30 clean and jerks @225/155# or 70%

STRENGTH 1RM Back Squat WOD  (7 rounds for time) 500m run 30 burpees