Monthly Archives: August 2017

SKILL PRACTICE (3 rounds) 5 strict pull-ups 5 negative HSPU 15 wall squats with PVC 30 abmat sit-ups STRENGTH WOD (For Time) *15-12-9* OHS @115/75# *5-4-3* Rope climbs

WOD(21-15-9)KB swings @70/50#Pull-ups POST WOD(4 rounds for reps)1:00 Rowing calories 1:00 Bike calories 1:00 Double unders1:00 rest

STRENGTH(EMOM x 10)3 bench press @70% WOD(10 rounds for time)3 power cleans3 front squats 3 push jerks @135/95#

SKILL(EMOM x10)MIN 1: 8 strict banded pull-ups MIN 2: 5s complex with partner WOD(4 rounds for time)400 meter run24 alternating DB snatches @50/35#12 HSPU

STRENGTH(EMOM x 10)3 Front squats @65% WOD(AMRAP 15)50 Double Unders15 KB Goblet Squat Cleans @50/35#

SKILL PRACTICE(3 rounds)2 rope climbs 5 wall climbs w/5 sec hold14 ab barbell rollouts 18 back extensions WOD(7 minute clock) 900 meter run AMRAP REMAINING TIME sandbag cleans @100/55# (7 minute clock) 900 meter run AMRAP REMAINING TIME wallballs @20/14# (7 minute clock) 900 meter run AMRAP REMAINING TIME burpee box jumps overs @24/20″

WOD(10-9-8-7-6-5-4-3-2-1 reps for time)KB swings @50/35#t2b STRETCH WOD

TEAM WOD(For time in teams of 2)600 meter run with @55/20#70 snatches @65/45#600 meter run with @55/20#50 snatches @95/65#600 meter run with @55/20#30 snatches @115/75# *run at same time and can pass the weight off to different partner as needed*one working at a time on snatches

STRENGTH(EMOM x 10)3 back squats @65% WOD(TABATA, 8 rounds of: 20 SEC ON – 10 SEC REST) TABATA 1: hang power cleans @115/75#TABATA 2: push jerks @115/75#TABATA 3: HSPU

SKILL(EMOM in 10)MIN 1: 8 strict banded LAT pull-ups MIN 2: 15 straight leg abmat leg lifts WOD(12 minute clock)21-15-9 DB walking lunges @35/20# per handPull-ups*after each round run 200 meters*once finish 21-15-9, with time remaining AMRAP 7 wallballs @20/145 burpees

CONGRATS TO DAISY FOR PASSING HER CROSSFIT LEVEL 1 CERTIFICATION. SHE WILL HELPING COACH FOR A WHILE THEN WE WILL SEE HER COACHING A COUPLE CLASSES A WEEK OF HER OWN SOON! STRENGTH(EMOM x 10)3 shoulder press @70% WOD(3 rounds for time)24 box jumps @24/20”21 abmat sit ups18 SDHP @75/55#

SKILL WOD (EMOM in 10) MIN 1: 8 strict banded LAT pull-ups MIN 2: 5 Strict t2b WOD (AMRAP in 20) 30 air squats 20 abmat sit-ups 10 power snatches @95/65#

STRENGTH (E1:30 for 5 sets) 3 power clean + 1 jerk @+5# or 65% WOD (For time) 2000 meter row 30 power cleans @115/75# 90 double unders

STRENGTH(E2:00 for 4 sets)2 power snatches + 5 OHS @+5# or 55% TEAM WOD“LABB 19”(For time)200 calorie airdyne * after 20 cals you must switch with partner * Before partner can start both teammates must do 6 DB snatches @50/35

CORE STRENGTH(3 rounds)10 AbMat sit-ups 15 weighted toe taps @15/10#20 supermansREST 1:00 WOD(21-15-9 reps for time)KB swings @70/50#T2B*200 meter medball run after each round @55/20#

SKILL PRACTICE(4 rounds, not for time, for quality)5 strict pull-ups7 handstand shoulder taps9 hanging flutter kicksREST 2:00 WOD(AMRAP in 4)9 cal row7 burpeesREST 3:00 (AMRAP in 4)12 pull-ups 9 thrusters @95/65#REST 3:00 (AMRAP in 4)15 v-ups11 push ups w/release

STRENGTH(15 minute clock)Back Squat 1RM WOD“RUNNING CHRISTINE”(3 rounds for time)500 meter run 12 deadlifts @225/155#21 box jumps @24/20”

STRENGTH(15 minute clock)Push Press 1RM WOD(4 rounds for reps)1:00 sandbag clean over 5ft bar@100/55#1:00 KB swings @70/50#1:00 burpee box jump overs @24/20”1:00 REST

STRENGTH(E2:00 for 4 sets)2 power snatches + 5 OHS @+5# or 55% WOD“ULTIMATE WARRIOR”(21-15-9)Thrusters @135/95#Bar muscle ups

WOD“LABB 18”(3 rounds)300 meter run60ft bear crawl AT 10:00 MARK (4 rounds)2 rope climbs4 wall climbs6 seated alternating DB shoulder press16 V-UPs AT 25:00 MARK (For time)1000 meter run30 HSPU1000 meter row

STRENGTH(E1:30 for 5 sets)3 power clean + 1 jerk @+5# or 65% WOD(AMRAP in 20)20 power cleans @135/95#30 wallballs @20/14#

STRENGTH(EMOM x10)Min 1: 8 kipping LAT pull-ups Min 2: 10 V-UPs WOD(3 rounds for time)500 meter run100ft walking lunge50 double unders REST 3:00

SHIRTS ARE IN! IF YOU ORDERED ONE, BE SURE TO PICK IT UP. STRENGTH(15 minute clock)Front Squat 1RM WOD(3 rounds for time)15 C2B pull-ups 12 front squats @115/75#9 power snatches @115/75#

TEAM WOD"LABB 17"(For time)2×400 meter run per teammate10 HSPU per teammate2×400 meter run per teammate10 HSPU per teammate *alternate runs relay style until both teammates have done two 400s each (total of a mile as a team)* one teammate will rest while the other does his 10 HSPU, then switch IMMEDIATELY INTO 4 bear crawlsContinue reading “SATURDAY”

TURNING 34 TODAY! I ATE THESE THREE SANDWICHES LAST YEAR. WHAT WILL I EAT THIS YEAR! ENJOY MY BIRTHDAY WOD. WOD"LAA”(8 rounds for time of:)4 burpees power clean and jerk @95/65#4 ring dips4 C2B pullups4 kettlebell swings @70#/50#-then-28 Squat Snatches @95/65#

SKILL (EMOM x10)Min 1: 8 kipping LAT pull-ups Min 2: 10 pike compressions WOD(3 rounds for time)400 meter run20 T2B

STRENGTH(20 minute clock)3RM back squat WOD(4 rounds for time)3 rope climbs15 deadlifts @225/155#15 wallballs @20/14#