Monthly Archives: December 2015

WOD (OT3:00 for 4 rounds) 50 double unders 7 bear complexes @35% of power clean STRENGTH Front Squat, 5×3 @70% 

DON’T FORGET TO MAKE IT TO THE MEETING SATURDAY @11am. IF YOI CAN’T MAKE IT WE CAN UPDATE YOU ON THE FINE POINT BUT IT WON’T BE AS EXTENSIVE AS THE MEETING ON SATURDAY.     WOD #1 (For reps) Tabata Pullups  Rest 1:00 Tabata Wallballs @20/14# (MOVE J-HOOKS) Rest 1:00 Tabata Burpee to plate @45Continue reading “WEDNESDAY”

SKILL  Strict Pull-ups 8 Pullups 7 chin ups 6 narrow 5 chin-up  2 wide WOD (3 rounds for time) 10 HSPU 15 snatches @45% of power snatch 20 situps w/WB @14/10#

STRENGTH back Squat, 5×3 @70% WOD (AMRAP in 8) 6 sumo deadlifts  7 power cleans  8 thrusters  *weight for each movement is @35%of your 1RM power clean

SHIRTS WILL BE IN ON MONDAY AND READY TO BE PICKED UP!!    WOD IN A TEAM OF THREE (For time) Row a half marathon (20,960 meters) *rotate and switch who is rowing as your team chooses. 

 DON’T FORGET WEAR YOUR UGLY SWEATER TO WORKOUT IN.    WOD “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″Continue reading “THURSDAY”

SHIRTS HAVE BEEN SHIPPED THIS PAST WEEKEND. WE SHOULD BE GETTING THEM VERY SOON.     STRENGTH Push Press, 7×1 @70% WOD  (EMOM for 20) Min 1: 30 double unders + 10 push press @95/65# or 45% Min 2: 12 burpees to plate

IF YOUR GOAL IS TO COMPETE IN CROSSFIT AND TO MAKE IT PAST THE OPEN, THIS SATURDAY, THE 26th, WE ARE HAVING A MEETING AT 11:30am FOR ANYONE INTERESTED.  WE ARE DISCUSSING PLANS FOR OUR COMPETITION TRAINING.  WE WILL STILL BE POSTING OUR REGULAR EXTRA  WORK THAT COMPLIMENTS THE CLASS WOD FOR THOSE INDIVIDUALS WANTINGContinue reading “TUESDAY”

IF YOU HAVEN’T SEEN THE POST ON FACEBOOK ABOUT OUR UPCOMING SCHEDULE CHANGES AND EVENTS GO CHECK IT OUT.  STRENGTH 1RM Back Squat WOD  (AMRAP in 20) 50 Thrusters @45/35# 50 DU 40 Shoulder to overhead @65/55# 40 TTB 30 Power Snatches @75/65# 30 Burpees 20 Power Cleans @105/85# 20 c2b Pullups  10 Deadlift @135/95Continue reading “MONDAY”

   GOOD LUCK TO JOE THIS WEEKEND, HE HAS ALREADY STARTED COMPETITING ON A TEAM AT THE CHRISTMAS CLASSIC.  STRENGTH 3RM Back Squat WOD (For time) -in a team of 3- 2 mile row 120 Pullups 240 push ups 360 air squats 2 mile row *only one person working at a time, must finish allContinue reading “SATURDAY”

STRENGTH 3RM shoulder press WOD (For reps) -4 intervals- 40 sec on – 20 sec off Power snatch @75/55# -4 intervals- 40 sec on – 20 sec off Row for calories  -4 intervals- 40 sec on – 20 sec off KB Swings @70/50# -4 intervals- 40 sec on – 20 sec off Airdyne for CaloriesContinue reading “FRIDAY”

STRENGTH 3RM Front Squat WOD (AMRAP in 15) 10 power cleans @135/95# 20 Wallballs @20/14# 30 double unders 

WOD “Snatching Chief” (3 min AMRAP) 3 power snatches@105/75# 6 push-ups 9 Air Squats Rest 1 minute BETWEEN AMRAPS Repeat for a total of 5 AMRAPS STRENGTH (EMOM FOR 12 min) Min 1:  3 deadlift @65% Min 2:  3 wall climbs

STRENGTH Strict Pull-up on the 1:10 6 Pull-ups 5 chin ups 4 narrow Pullups 6 chin-ups  5 pull-ups WOD (3 rounds for time) 30 burpees to 45# plate 20 KB clean and press @35/25#(10/arm) 10 C2B Pullups

DON’T FORGET TO GET YOU SHIRTS PAID FOR TODAY. WE ARE PUTTING THE ORDER IN TONIGHT. IF YOU HAVEN’T PAID BY THAT TIME WE WILL NOT ORDER YOURS.     STRENGTH 3 Back Squats OTM for 10 minutes @80% of 1RM WOD (AMRAP in 10) 30 front squat @65/45# 15 HSPU 

YES THE STRENGTH IS SUPPOSE TO BE SECOND. REMEMBER OPEN. IT HAD A STRENGTH LAST YEAR RIGHT AFTER THE WOD. THIS WILL POSSIBLE HAPPEN MORE OFTEN NOW.  WOD (6 rounds for time) 10 t2b 10 burpees 10 goblet Squats @35/25# STRENGTH Back Squat, 5RM

STRENGTH (OTM for 9 min) 2 cleans @70% WOD (AMRAP IN 10) 2 bar muscle ups 4 alternating KB snatches @50/35# 16 box jumps @24/20″

GYMNASTIC STRENGTH Strict Pull-up on the 1:10 5 Pull-ups 4 chin ups 5 narrow Pullups 4 chin-ups  3 pull-ups WOD For time) 25 Power Snatches@ 95/65 15 ring dips  25 Back Squats @ 95/65 15 ring dips  25 Thrusters@ 95/65 15 ring dips 

STRENGTH (EMOM for 10) 2 hang squat cleans + 2 hang power cleans @60% of power clean WOD Tabata front squat@75/55# Tabata sit-up Tabata sumo deadlift high pull @75/55# Tabata push-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Do all 8 intervals before going toContinue reading “WEDNESDAY”

 I would like to explain the purpose of the white wolf. Since hearing this, it has helped me come along way with my training and with my daily life.  I recently heard a story based on a Native American parable. While there may be different versions, I believe this message holds true for us atContinue reading “TUESDAY”

STRENGTH (OTM for 9 minutes) 2 snatches @70% WOD (AMRAP IN 10) 30 burpees over box @24/20″ 10 strict HSPU

STRENGTH 1RM Push Press WOD  (TEAMS of 3 Complete the following for time:) 100 Calorie Row 100 Deadlifts @115/80# 80 Calorie Row 80 Hang Power Cleans, 115/80# 60 Calorie Row 60 Front Squats, 115/80# 40 Calorie Row 40 Push Jerks, 115/80# 20 Calorie Row 20 Thrusters, 115/80#

STRENGTH 1RM Shoulder Press WOD (AMRAP in 10) 10 abmat situps 15 thrusters @75/55#

SHIRTS ARE READY TO BE ORDERED. YOU HAVE UNTIL DECEMBER 14th TO PUT YOUR ORDER IN WITH ONE OF THE TRAINERS AND PAY. JUST IN TIME TO GET THE GEAR FOR CHRISTMAS.  WE ARE DOING A T-SHIRT AND A HOODIE. THE T-SHIRTS WILL BE A UNISEX CUT OR FEMALE CUT AND WILL RUN $25. THEContinue reading “THURSDAY”

STRENGTH Deadlift, 4×5 @90% of 5RM WOD (7 rounds for time) 10 t2b 15 goblet squats @50/35#