Monthly Archives: December 2016

TEAM WOD (In teams of two for time) 1 round 18 power snatches @115/75# 54 Wallballs @20/14# 2 rounds 9 power snatches @135/95# 27 Wallballs @20/14# 3 rounds 6 power snatches @155/105# 18 Wallballs @20/14# * partner 1 will do workout one while partner 2 rest. Partner 2 will do workout 1 while partner 1Continue reading “SATURDAY”

WE HAVE TWO NEW PROGRAMS/CLASSES THAT WILL BEGIN THE WEEK OF THE 9th. THEY SHOW UP ON THE SCHEDULE NOW BUT THAT IS A TYPO AND WILL BE FIXED TOMORROW. KEEP AN EYE OUT  FOR ALL THE DETAILS ON THESE TWO CLASSES. NEXT WEDNESDAY WE WILL POST ALL THE INFO ON HERE AND ON OURContinue reading “FRIDAY”

WOD (45 min clock in teams of 2-3) Row max calories *rotate and switch in any manner

STRENGTH (OT2M for 3 sets) Power Snatch + Snatch Set 1:  1 power Snatch + 1 Snatch @80% Set2:  2 power snatches + 2 snatches @75% Set 3: 3 power snatches + 3 snatches @70% Wod (As many reps in 12 min) 60 OHS @95/65# 50 double unders 40 pullups 30 power cleans @135/95# 20Continue reading “WEDNESDAY”

STRENGTH (Clean complex OT2M for 5 sets) 1 clean + 2 front squats + 3 thrusters @70% of 1RM clean & jerk WOD (3 rounds for time) 10 thrusters @135/95# 20 box jump overs @24/20″ *at 10 minute mark* (3 rounds for time) 15 deadlifts @225/155# 20 jumping step ups @20″

REMEMBER CLASSES AT 5:30AM and 6:30AM CLASSES ARE CANCELLED TOMORROW. ALL OTHER CLASSES WILL REMAIN OPEN.  STRENGTH (On a 15 minute clock) 6RM back squat WOD (For time) 50-40-30-20-10  Abmat situps  5-4-3-2-1  rope climb  21-15-9-6-3 burpees

DON’T FORGET TO WEAR YOUR UGLY SWEATERS TO WORKOUT IN TOMORROW!! 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 jumpsContinue reading “SATURDAY”

STRENGTH (E2M for 5 sets) 3 thrusters @75% of push press 1RM WOD (EMOM for 10) Odd minute:  max wall climbs Even minute:  8 thrusters + 8 T2B *95/65#

STRENGTH (E2M for 4 sets) 1 power Clean + 3 front squats + 1 hang clean (squat) @80% WOD (7 rounds for time) 7 power cleans @155/105# 7 pullups 7 KBs wings @70/50#

STRENGTH (E3M for 3 sets) 8 back squats @65% of 8RM WOD  (5 rounds for time) 7 back squats @185/125# 21 double unders 7 muscle ups 21 double unders 7 push jerks @185/125# 21 double unders 

STRENGTH (E2M for 4 sets) 1 power Snatch + 2 OHS + 1 hang Snatch (squat) @80% WOD (AMRAP in 20) 30 box jumps @24/20″ 20 Wallballs @20/14# 3 rope climbs 

THIS SATURDAY, CHRISTMAS EVE, WE WILL BE OPEN FOR THE 9AM AND 10AM CLASSES. OPEN GYM WILL BE CANCELED. WE WILL BE DOING THE 12 DAYS OF CHRISTMAS WOD AND YOU MIST COME IN YOUR UGLIEST UGLY SWEATER. THE CHALLENGE IS, WHO WILL BE ABLE TO DO THE WHOLE WOD IN THERE SWEATER. SO GETContinue reading “MONDAY”

TEAM WOD (TEAMS OF 2 FOR TIME) 150 calorie Row 100 Shoulder to overhead @135/95# 75 Box jumps overs @24/20″ 100 HSPU 150 Power Cleans @135/95# *one person working at a time. Divide work as you choose 

BE SURE TO BE CHECKING THE BOARD AT THE GYM TO STAY UP TO DATE ON NEWS. WE HAVE A FEW FUN THINGS COMING UP IN JANUARY. WE WILL BE ADDING IN TWO NEW CLASSES, ONE WILL HAVE A NEW YEAR – NEW YOU CHALLENGE TO GO ALONG WITH IT. WE ALSO HAVE A FEWContinue reading “FRIDAY”

STRENGTH (E2M for 4 sets) 1 Power Clean + 3 Front Squats + 1 hang Clean (squat) @75% WOD (AMRAP in 15) 5 push jerk @135/95# 10 v-ups 15 deadlifts @135/95#

STRENGTH (15 minute clock) 8RM bench press WOD (10 rounds) 30 seconds burpees 30 seconds rest 30 seconds thrusters @95/65# 30 seconds rest

STRENGTH (15 minute clock) 8RM Back Squat WOD (5 rounds for time) 5 front squats @185/135# 10 Wallball @20/14# 15 jump squats 20 box jumps @20″

STRENGTH (E2M for 4 sets) 1 Power Snatch + 2 OHS + 1 hang snatch (squat) @75% WOD (For time) 1500 meter row (3 rounds) 8 power cleans @155/105# 15 bar facing burpees

STRENGTH (15 minute clock) Bench Press 8RM TEAM WOD (AMRAP in 20) 4 alternating KB snatches @50/35# 8 hspu 12 Abmat situps  *one person working at a time and must do two rounds before switching. 

STRENGTH (20 minute clock) 8RM Back Squat WOD (5 rounds for time) 10 power cleans @155/105# 8 burpee pullups 

STRENGTH (E2M for 4 sets) 1 Power Clean + 3 Front Squats + 1 hang Clean (squat) @70% WOD (3 rounds for time) 20 front squats @135/95# 12 push press @135/95#

WOD  (5 rounds for time) 800 meter run (if choose not to run replace with 35 burpees to plate) 20 t2b 80 double unders 25 straight leg KB deadlift @70/50#

STRENGTH (E2:00 for 5 sets) 5 power snatches + 1 OHS @70% WOD (AMRAP in 12) 10 c2b pullups  20 power Snatches @75/55# 30 Wallballs @20/14″

SKILL WORK (2 sets) 3-2-1 Bar muscle up Pullover  *try to be unbroken WOD (4 rounds for time) 2 deficit hspu @10/6″ 4 hang squat cleans @225/155# 6 muscle ups

PARTNER WOD (4 rounds per person) 16 front rack alternating forward lunges @135/95# 10 lateral plyo step up jump @20/16″ 20 alternating jumping lunges w/KB @30/20 *do a full round then PARTNER does a round

STRENGHT (OT2:00) Power cleans + 3 front squats + hang clean (squat) @65% of clean WOD (5 rounds for time) 15 pullups 20 push-ups 10 power snatches @95/65#