Monthly Archives: February 2018

We have another trainer birthday this week! So we are taking a break from Bridget’s workouts and hitting Paxon. CORE (EMOM x 12) 1: 8 seated KB deadlift 2: :45 toe taps WOD “PAXON” (AMRAP in 18 min) 34 double unders 3 rope climbs 4 power cleans 185/125#

TEAM WOD (35 MINUTE CLOCK FOR MAX METERS) P1: row for meters P2: (3 Rounds) 23 situps 23 wallballs @20/14# *switch everytime 3 rounds is completed

Due to the open workout being on her actual birthday, Friday, today will be the day for that. Let’s see how you do compared to last year. HAPPY BIRTHDAY! STRENGTH (25 minute clock) 1RM front squat WOD “Bridie” (5 rounds for time) 27 SDHP @75/55# 27 burpees

It’s that time of year again. Birthday week for Bridget! On Friday she will be turning 35! All workouts other than the open workout will be based on Bridget’s birthday, plus one being her yearly named WOD. Always a fun week. STRENGTH (20 minute clock) 1RM shoulder press WOD (AMRAP in 15) 35 push-ups 35Continue reading “MONDAY”

STRENGTH (EMOM x 10) M1: 3 snatch pulls @100% M2: 8 DB seated shoulder press @40/25# WOD (E4:00 x 4 sets) 15 front squats @95/65# 15 sumo deadlifts @95/65# 15 burpees

REMEMBER FOR THE NEXT FIVE WEEKS WE WILL BE DOING THE OPEN WODS IN CLASSES ON FRIDAYS. THAT MEANS WE WILL HAVE TO DO HEATS AND EVERYONE WILL HELP COUNT FOR SOMEONE AND HELP KEEP TRACK OF THEIR SCORE. OPEN WOD 18.1 (AMRAP in 20 minutes of:) 8 toes-to-bars 10 dumbbell hang clean and jerksContinue reading “FRIDAY”

STRENGTH/SKILL (EMOM x 10) M1: 8 split squats per leg M2: 45 sec push up plank hold WOD (FOR TIME) 100 double unders 100 wallballs @20/14#

STRENGTH (20 minute clock) 1RM bench press Re-Test WOD (AMRAP in 15) 15 burpees 60ft OH carry @45/25# per hand 15 abmat sit-ups

STRENGTH (25 minute clock) 1RM back squat WOD (AMRAP x 12) 20 KB swings @50/35# 20 box jumps @24/20”

This Thursday the CrossFit Open begins. It’s a five-week, five-workout online competition that CrossFit athletes all over the globe compete in. It is the first stage of the season. You can do it for fun, for fitness or to reach Regionals and fight for a chance to make it to the 2018 Reebok CrossFit GamesContinue reading “MONDAY”

TEAM WOD (30 minute clock in teams of two) 5000 meter row switch every 500 meters WITH REMAINING TIME ON THE CLOCK (AMRAP) 5 strict pull-ups 10 DB push presses @50/35# 15 double unders *break rounds and reps however you choose*

STRENGTH (20 minute clock) 2RM back squat WOD (4 rounds for time) 15 wallballs @20/14# 12 abmat sit-ups 9 box jumps @24/20”

STRENGTH/SKILL (EMOM x 10) M1: 7/leg, 1 legged squat M2: 40sec push ups WOD (18 minute clock) 40 Alt DB snatches @50/35# 30 burpees to plate 30 Alt DB snatches @50/35# 30 burpees to plate 20 Alt DB snatches @50/35# 30 burpees to plate 10 Alt DB snatches @50/35# Max reps burpees to plate forContinue reading “THURSDAY”

STRENGTH (16 minute clock) 2RM bench press WOD (For time) 50 v-ups 40 shoulder to overhead @75/55# 30 KB swings @50/35# 40 shoulder to overhead @75/55# 50 v-ups

WOD (AMRAP in 8) 7 clean & jerks @145/95# 5 ring muscle ups REST 4:00 (AMRAP in 8) 9 snatches @95/65# 7 c2b pull-ups REST 4:00 (AMRAP in 8) 11 cal row 9 t2b

REMEMBER THIS THURSDAY IS GUYS NIGHT! THE 5:30PM LEAN-FIT AND 6:30PM CROSSFIT WILL BE CLOSED FOR THE BRO-CCASION! STRENGTH (EMOM x 10) M1: 3 clean pulls @100% of 1RM M2: 8 goblet squats @50/35# WOD (for time) 21 deadlifts @155/105# 21 push-ups 15 deadlifts @185/125# 15 burpees 9 deadlifts @225/155# 9 HSPU

STRENGTH (20 minute clock) 2RM back squat WOD (3 rounds for reps) 1:00 @ each station, 1:00 rest after each round S1: KB swings @50/35# S2: row for calories S3: thrusters @95/65# S4: bike for calories S5: abmat sit-ups S6: rope climbs

STRENGTH (16 minute clock) 2RM bench press WOD (10 rounds for time) 10 push press @95/65# 30 double unders

(RUNNING CLOCK) -0:00 – 15:00- 1RM power clean -17:00 – 27:00- (EMOM) 3 bar muscle ups -30:00 – 45:00- (AMRAP) 5 wallballs @20/14# 3 t2b 1 power clean @75% of 1RM

REMEBER TUESDAYS AND THURSDAY 8:45AM IS CROSSFIT AND 9:45 IS THE LEAN-FIT. STRENGTH (EMOM x10) MIN 1: 3 squat snatches @65% MIN 2: 3 OHS @same weight WOD (AMRAP in 15) 21 box jump overs @24/20” 15 OHS @75/55# 9 burpees

ROWING 2000 meter row @+10 sec to 1000 meter row pace REST 5:00 WOD (For time) 100 air squats 50 deadlifts @205/135#

STRENGTH/SKILL (EMOM x 10) MIN 1: 8/ arm single DB Bentover rows MIN 2: 40 sec KB sumo deadlift WOD (AMRAP in 20) 16 Alternating front rack lunges @95/65# 8 burpees 16 Alternating front rack lunges @95/65# 8 pull-ups

STARTING NEXT MONDAY THIS IS OUR NEW SCHEDULE. WE HAVE ADDED MORE LEAN-FITS (aka bootcamp) IN, OPENED MORE TIMES FOR OPEN GYMS AND SHIFTED A FEW THINGS AROUND TO ALLOW MORE OPTIONS FOR EVERYONE, HOPEFULLY. FOR THE OPEN GYMS THIS IS A TIME THAT YOU CAN GET EXTRA WORK IN, COME IF YOU CANT MAKEContinue reading “FRIDAY”