Monthly Archives: April 2017

9:00AM TO 12. SHOW UP, WARM UP AND WE WILL GET YOU STARTED.  STRENGTH (EMOM FOR 7) 2 power snatches @70% WOD (2 rounds for time) 20 hang power snatches @115/75# 800 meter run SKILL WORK 3×30 wall facing tuck HS hold

TEAMWOD (FOR TIME) 150 KB Swings @70/50# 150 cals on bike 150 burpees *teams of two *reps will be done as 25-20-15-10-5 each *must complete all 150 reps before moving to next movement

STRENGTH (E2:00 for 4 sets) 2 Back Squats @90% of 2RM WOD (FOR TIME) 25 ring dips 50 thrusters @75/55# 25 ring dips 100ft walking lunges @50/35# (DB/KB held per hand at sides)

TEAM WOD (5 ROUNDS FOR REPS) 20/15 cals on bike max calorie rower max double unders *rest 3:00 between rounds *parnter 1 starts on bike and bikes 20/15 cals while partner 2 is working on max calories and partner 3 is working on max double unders. When partner 1 finishes the team will rotate. PartnerContinue reading “THURSDAY”

STRENGTH (EMOM for 8 min) 0-2 min: 3 position 1 squat clean @70% 2-4 min: 2 position 2 squat clean @+10# 4-8 min: 1 squat clean @+5# WOD “GRACE” (FOR TIME) 30 clean and jerks @135/95# CORE CIRCUIT (3 rounds) :30 sec V-UPs 1:00 abmat situps 1:30 superman hold 2:00

STRENGTH (E2:00 for 4 sets) 2 Shoulder Press @85# of 2RM WOD (6-9-12-9-6 reps for time) c2b pullups OHS @155/105# bar facing burpees POST WOD (EMOM for 6) A. 30 sec Handstand hold B. 30 sec hollow body hold

STRENGTH (E2:00 for 5 sets) 3 Front Squats @85% of 3RM WOD (3 rounds for time) 100 double unders 15 deadlifts @225/155# 15 abmat situps

TEAM WOD 4x400m run (rest while partner is running, each will do two 400s. 300 double unders, one person working at a time 4×400 same as before 300 double unders, one peron working at a time

STRENGTH (E1:30 for 7 sets) 2 power snatches + 1 hang power snatch @65% WOD (FOR TIME) 75 power snatches @75/55#

STRENGTH (E2:00 for 4 sets) 4 push press @80% WOD (5×2 minute rounds) 15 HSPU 50′ double KB front rack carrie @70/50# max cal bike/row with remaining time. REST 2:00

STRENGTH (E1:30 for 7 sets) power clean + hang squat clean + jerk @70% WOD (E4:00 for 5 rounds) 5 front squats @185/125# 10 box jumps @30/24″ 200m run

STRENGTH (E2:00 for 4 sets) 4 back squats @80% of 2RM WOD (AMRAP in 20) 1 deadlift @80% of 1RM 5 pullups 10 push ups 15 air squats

SKILL (EMOM for 10) 1. 6 seated (with legs straight out) DB shoulder press @50/35# 2. 8 bent over barbell row @155/85# WOD (FOR TIME) 50-40-30-20-10 burpees KB swings @50/35#

TEAM WOD (5 rounds for time) 20 hang power cleans @155/105# 40 wall balls @20/14# *one person works at a time, break up the reps with your teammate as you choose until you complete 5 rounds total, not each.

STRENGTH (E2:00 for 3 sets) 5 push press @85% of 5RM WOD (21-15-9 reps for time) Front squats @155/105# hand release pushups

WOD (FOR TIME) 10-20-30-40-50 burpees KB swings @50/35#

REMINDER: WE ARE DOING A SPRING INTO FITNESS DEAL FOR THE MONTH OF MAY FOR NEW MEMBERS. IF YOU KNOW FRIENDS OR SOMEONE WHO WANTS TO JOIN ANY OF OUR CLASSES, WHETHER IT BE STRENGTH CLASS, BOOTCAMP, CROSSFIT OR ALL THREE. IF THEY SIGN UP THEY WILL GET THE MONTH OF MAY 25% OFF ANDContinue reading “WEDNESDAY”

SKILL (EMOM FOR 12) 1. :30 chin over bar hold 2. :30 seated DB overhead hold @35/20# WOD (AMRAP IN 12) 7 hspu 7 box jumps @30/24″ 7 DB push press @50/35#

WE HAVE A COUPLE ANNOUNCEMENTS FOR THIS WEEK.  FIRST THING:  WE ARE MAKING A CHANGE TO THE SCHEDULE ON SATURDAYS. BOOTCAMP IS STILL AT 8 AM, AND THE 9 AM CROSSFIT CLASS IS STILL THE SAME. WE ARE CLOSING THE 10 AM CROSSFIT CLASS AND MOVING THE OPEN GYM TO ITS PLACE. SO OPEN GYMContinue reading “MONDAY”

FRIDAYS HOPPER PICKS!!

WEDNESDAYS HOPPER PICKS!

TUESDAY’S HOPPER PICS!!

MONDAYS HOPPER PICKS!

ITS HOPPER WEEK!!!  NO WORKOUTS WILL BE POSTED BECAUSE THEY WILL BE PICKED RANDOMLY OUT OF THE HOPPER AT THE START OF CLASS. THAT MEANS ALL CLASSES WILL PRESS A BUTTON AND SEE WHAT WORKOUT POPS OUT OF THE HOPPER. ALL CLASSES WILL BE DIFFERENT, IT ALL DEPENDS ON THE LUCK OF THE DRAW. EACHContinue reading “MONDAY – SATURDAY”