Monthly Archives: December 2017

STRENGTH (20 MINUTE CLOCK) 6RM front squat WOD TEAMS OF 2 (For Time) 75 SDHP @95/65# 75 Dumbbell Snatches @50/35# 75 Burpees to plate 75 push press @95/65# 75 power snatches @95/65#

ROWING (15 ROUNDS) 1:00 row @1000 meter PR pace 2:00 REST WOD (AMRAP in 10) 20 T2B 20 alternating jumping lunges

WOD “McGHEE” (30 min AMRAP) 5 deadlifts @275/185# 13 push-ups 9 box-jumps @24/20”

STRENGTH (EMOM x 10 minutes) MiN 1: 40 sec. max Kipping pullups MIN 2: 40 sec max Kipping HSPU WOD (AMRAP in 10) 3 wallballs @20/14# 35 Double unders 6 wallballs 35 Double unders 9 wallballs 35 Double unders 12 wallballs 35 Double unders *continue pattern until time runs out

UGLY SWEATER DAY THIS PAST SATURDAY STRENGTH (20 Minute Clock) 6 RM Shoulder Press WOD (5 Rounds for time) 21 KB swings @50/35# 15 Front Squats @95/65# 9 burpees to plate

DON’T FORGET UGLY SWEATER! 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″ 10 Medball ground to overhead @20/15#Continue reading “SATURDAY”

STRENGTH (16 minute clock) 6RM bench press WOD (AMRAP in 20) 5 T2B 10 push ups 15 air squats

STRENGTH (20 minute clock) 6RM back Squat WOD (5 ROUNDS FOR TIME) 20 SDHP @75/55# 20 box jumps @24/20” 20 push press@75/55# REST 1:00

GET OUT THE UGLY CHRISTMAS SWEATER! SATURDAY WE WILL BE DOING OUR 12 DAYS OF CHRISTMAS WORKOUT IN UGLY SWEATERS. THE CLASS SCHEDULE WILL BE A BIT DIFFERENT. WE ARE HAVING AN 8AM, 9AM, and 10AM CLASSES. 11AM WILL BE OPEN GYM. THIS WILL BE THIS SATURDAY ONLY. SIGN UP FOR THE CLASSES WILL SHOWContinue reading “WEDNESDAY”

ON A RUNNING CLOCK (0:00 to 12:00) FOR TIME 500 meter row (20:00 to 35:00) AMRAP 10 OHS @75/55# 6 burpees to plate

STRENGTH (EMOM x 8) MIN 1: 15 Goblet Squat @50/35# MIN 2: 10 push ups WOD (FOR TIME) 100 Double unders 50 KB swings @50/35# 100 Double unders 50 KB swings @50/35#

LADIES NIGHT!!! STRENGTH (E2:00 x 7 sets) 3 hang squats snatches from position 2 @60% WOD (27-21-15-9 reps for time) Power snatch @95/65# Bar facing burpees

STRENGTH (16 minute clock) 6RM bench press WOD “FRAN” (21-15-9 reps for time) Thrusters @95/65# pull ups

DON’T FORGET LADIES TOMORROW NIGHT AT 5:30PM, WOD AND WINE. THERE WILL BE A WORKOUT AND THEN THE FUN STUFF. SO REMEMBER ON THE SCHEDULE THE 5:30PM and 6:30PM CLASSES ARE CANCELLED BECAUSE THAT TIME IS RESERVE FOR THE LADIES ONLY WORKOUT. SO IF YOU PLAN ON MAKING IT TO WOD AND WINE YOU WILLContinue reading “THURSDAY”

STRENGTH (20 Minute clock) 6RM back squat WOD (AMRAP in 9) 3 Hang power snatches @95/65# 3 Front squats @95/65# 6 hang power snatches @95/65# 6 front squats @95/65# 9 hang power snatches @95/65# 9 front squats @95/65# *continue this pattern until 9 minutes is up

STRENGTH (EMOM x 12) MIN 1: 10 strict wide pull-ups MIN 2: 10 ring push-ups WOD (8 rounds for time) 12 push press @115/75# 9 T2B

WOD ON A RUNNING CLOCK (0-14 Minutes) EMOM MIN 1: 6 front squats @65% MIN 2: 6 DB shoulder press @35/25# (20-26 minutes) EMOM MIN 1: 15 v-ups MIN 2: 10 pike compressions (30-45 minutes) AMRAP 20 DB snatches @50/35# 20 wallballs @20/14#

STRENGTH (EMOM x 8) MIN 1: 6 Front Squats, from floor @60% MIN 2: 6 per arm, 1 Arm DB shoulder @30/20# WOD (0-7:00) AMRAP 9 HSPU 18 box jumps @24/20” (10:00-17:00) AMRAP 15 push-ups 12 KB swings @50/35# (20:00-27:00) AMRAP 30 air squats 12 push press @115/75#

STRENGTH (EMOM x 10) MIN 1: 10 strict pull-ups MIN 2: 3 wall climbs WOD (FOR TIME) 60 calorie row 60 deadlifts @205/145#

DON’T FORGET TO SIGN UP FOR THE NEW CFHG SHIRT. WE NEED MONEY FRIDAY. STRENGTH (16 minute clock) 6RM bench press WOD (10 rounds for time) 3 rope climbs 10 push press @95/65#

STRENGTH (EMOM x 12) MIN 1: 30 abmat sit-ups MIN 2: :30 plank hold MIN 3: 30 abmat sit-ups WOD (AMRAP in 14) 7 hang power snatches @115/75# 40 T2B 7 ring muscle ups 40 wallballs @20/14# 80 double unders

THESE ARE OUR NEW WINTER SHIRTS. ALL SHIRTS ARE THE SAME, A 3/4 SLEEVE BASEBALL T-SHIRT. THESE WILL BE $25.00. WE WILL HAVE ORDER FORMS AT THE GYM. IF WE WANT THESE IN BY CHRISTMAS WE WILL NEED ALL ORDERS AND MONEY IN BY FRIDAY. STRENGTH (20 minutes clock) 6RM back squat WOD (5 roundsContinue reading “TUESDAY”

STRENGTH (E2:00 x 7) 3 squat cleans from position 2 @60% WOD (for time) 50 pull-ups 50 thrusters @95/65#

STRENGTH (EMOM x 10) MIN 1: 10 strict chin-ups MIN 2: :40 max strict HSPU TEAM OF 2 WOD (5 rounds for reps) 1:00 wallballs @20/14# 1:00 SDHP @75/55# 1:00 Push Press @75/55# 1:00 Burpees