Monthly Archives: May 2016

STRENGTH Shoulder Press  70% x3 80% x3 90% x3-10 WOD (8 rounds for time) 10 Wallballs @20/14# 10 KB Swings @50/35#

HAPPY BIRTHDAY TO OUR BABY GIRL!! SHE IS TURNING 7! STRENGTH Back Squat 70% x3 80% x3 90% x3-10 WOD “AIR JORDYN” (6 rounds for time) 5 wall climbs  30 v-ups

REMEMBER THE GYM IS CLOSED ON MONDAY. WE WILL BE HAVING AN OPEN GYM TOMORROW FROM 3-4 IF ANYONE WANTS TO COME IN AND MOVE AROUND. 

REMEMBER NO CLASSES TODAY JUST OPEN GYM STYLE FOR MURPH FROM 9-12.  SHOW UP ANYTIME BETWEEN THERE AND WE WILL GET YOU STARTED.  THEN FOOD AT 12.  ALSO WE WILL BE CLOSING FOR MEMORIAL DAY ON MONDAY. BACK TO NORMAL SCHEDUAL ON TUESDAY.  This weekend, thousands of athletes will be hitting “Murph” in honor ofContinue reading “SATURDAY”

STRENGTH/SKILL HSPU Negatives (OT1:30) 6×3, @4 sec down *we are only doing the negative portion, once the head is on the floor you will kick down. You will not do a push-up back up.  WOD “IN TEAMS OF TWO” (AMRAP in 12) @105/75# 3 snatches by partner 1 3 snatches by partner 2 200m runContinue reading “FRIDAY”

STRENGTH (EMOM in 12) 2 TNG power snatches @70%  WOD  (OT2M for 5 rounds) 12 push press @95/65# 9 box jumps @24/20″ 12 hang power cleans @95/65# -Then- REST 5:00 -Then- (4 rounds for time) 12 push press @95/65# 9 box jumps @24/20″ 12 hang power cleans @95/65#

STRENGTH Bench Press 5 x65% 5 x75% 5-10 x85% *+5# to last cycles 85% if you did at least 2 weeks WOD (5 rounds for time) 30 KB clean and jerks @50/35# 25 goblet squats @50/35#

STRENGTH Front Squat 5 x65% 5 x75% 5-10 x85% WOD (For time) 25 burpees 400m medball run @20/14# 25 Wallball @20/14# 400m medball run @20/14# 25 burpees 400m medball run @20/14#

STRENGTH  (EMOM for 12) 2 TNG power cleans @65% WOD (21-15-9 reps for time) Deadlift @255/175# or 55% Pullups 

SKILL HSPU Negatives (OT1:30) 7×2, @4 sec down *we are only doing the negative portion, once the head is on the floor you will kick down. You will not do a push-up back up.  WOD (For rounds) -Three 5 minute stations- (AMRAP in 5) Row 100 meters  10 thrusters @45/35# Rest 1:00 (AMRAP in 5)Continue reading “SATURDAY”

STRENGTH Shoulder Press 5 x65% 5 x75% 5-10 x85% WOD (For time) “Teams of two” 125 clean and jerks @115/85# *reps must be done in sets of 5. This means you can’t have your partner take over until you complete five reps.  When you complete your fifth rep your partner must do their set ofContinue reading “THURSDAY”

REMEMBER FRIDAY WILL BE A REGULAR DAY WITH A WORKOUT. THE WORKOUT THOUGH IS GOING TO BE THE WOD FOR JOHN WORKOUT. JOHN OF CROSSFIT RUA HAS STAGE FOUR CANCER.  CROSSFIT RUA SENT OUT THIS WOD ASKING GYMS TO HAVE IT AS THEIR CLASS WOD AND TO DO A $15 BUY IN WHEN YOU COMEContinue reading “WEDNESDAY”

5K and 8K Walk/Run Series STRENGTH Power Clean 5 @65% 5 @75% 5 @85% *we will add 5# to your 85% training max  WOD (5 rounds for time) 30 Wallballs @20/14# 6 bar muscle ups

STRENGTH Power Snatch 5 @65% 5 @75% 5 @85% *we will add 5# to your 85% training max  WOD “ISABEL” (For time) 30 snatches @135/95# or 55% of 1RM

STRENGTH Sumo Deadlift 5 x75% 3 x85% 1-10 x95% WOD (21-18-15-12-9-6-3) Box jumps @24/20″ KB Swings @50/35# Hang power snatch @95/65#

IF YOU ARE INTERESTED IN A LITTLE EXTRA RUNNING. THEN FILL OUT THE SURVEY BELOW ON THE CFHG RUNNING CLUB  https://www.surveymonkey.com/r/S3HDCGZ STRENGTH Bench Press 5 x75% 3 x85% 1-10 x95% WOD (3 rounds for time) 50 situps 30 alt. KB cleans @50/35%

STRENGTH Front Squat 5 x75% 3 x85% 1-10 x95% WOD (AMRAP in 10) 10 hang power cleans @95/65# 10 Front rack lunges @95/65#

SHIRT MONEY NEEDS TO BE IN BY FRIDAY!  $25.  REMEMBER ALL PROCEEDS WILL GO TO VETERENS.  STRENGTH (EMOM in 8) 2 TNG Power Cleans @50% WOD IN TEAMS OF TWO” (For time) 100 double unders each 50 hspu, partner handstand hold 50 t2b, partner bar hang 50 shoulder to over head, partner hold bar inContinue reading “WEDNESDAY”

STRENGTH (EMOM for 8) 2 TNG Power Snatches @50% WOD (OT 3:00 for 5 rounds) 15 thrusters @95/65# 10 pullups 

As you all know we are taking donations on our Memorial Day murph, May 28th, to donate to the local veterans. We are going to do shirts as well and all the proceeds will be donated too. Here is what they look like. The black tank top is the girls cut and the blue isContinue reading “MONDAY”

STRENGTH Shoulder Press 5 x75% 3 x85% 1-10 x95% WOD (For time) 50 KB swings @50/35# 50 walking lunges 25 t2b 25 KB snatch @50/35# 25 burpees 50 deadlift @95/65# 50 Wallball @20/14#

STRENGTH Back Squat 5 x75% 3 x85% 1-10 x95% WOD (7 rounds for time) 7 front squats @135/95# or 45% of 1RM 300m run 7 hspu

John, the owner of CrossFit Rua is going through a very tough time. CrossFit Rua is calling on the CrossFit community for help. We will be participating. This is done in each gym and just programmed as the class WOD for the day. So if you are coming to class Friday the 20th, awesome youContinue reading “THURSDAY”

STRENGTH Power Snatch 75% x5 85% x3 95% x1 WOD “DANNY” (20 min AMRAP:) 30 box-jumps @24/20″ 20 push-presses @115/85# 30 pull-ups.

SKILL Handstand Holds (7 rounds) :50 holds 1:40 rest WOD  “In teams of three” (2 rounds for time) 60 weighted sit ups @20/14# 30 thrusters @95/65# 15 wall climbs  *partner 1 runs 300 meters, while partner 2 and 3 work on the reps. Reps can be broken how ever the team chooses.  *when partner 1Continue reading “TUESDAY”

STRENGTH Deadlift  75% x5 85% x3 95% x1 -10 *percent taken from 85% of 1RM WOD (EMOTM for 8) 6 deadlifts @275/185# or 60# of 1RM 4 burpees