Monthly Archives: February 2019

STRENGTH (OT3:00 x 3 sets) 5 shoulder press *add weight each set *first set is 80% WOD “1983” (For time) 1983 meter row 36 front squat 36 push press 36 abmat situps

STRENGTH (OT2:00 x 7 sets) 2 power snatch 1 hang power snatch 1 OHS @65% WOD “THIRTY SIX” (AMRAP in 7) 36 power cleans 36 bar facing burpees

WOD (50-40-30-20-10) walking lunges DB hang clean & jerks 100-80-60-40-20 Double unders

WOD “19.1” Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row

STRENGTH 5 shoulder press (OT3:00 x 4 sets) Set 1: 75% Set 2: add weight Set 3: add weight Set 4: heaviest 5 reps of the day WOD (EMOM x 12) MIN 1: 12 box jumps MIN 2: max rep HSPU MIN 3: REST

STRENGTH (OT2:00 x 7 sets) 2 power cleans 2 hahg power cleans 4 front squats @63% TEAM WOD (AMRAP in 20) 21 thrusters 15 abmat situps 9 pullups *1 person working at a time *break as you choose

REMINDER!!! THIS FRIDAY IS GUYS NIGHT! STRENGTH (OT3:00 x 4 sets) 5 back squats Set 1: 75% Set 2: add weight Set 3: add weight Set 4: heaviest 5 reps of the day WOD (5 ROUNDS) -AMRAP in 2 min- 12/9 cal row 10 KB swings Max T2B in remaining time REST 2:00

SKILL WORK (EMOM x 12) M1: 40 sec Double under practice M2: 5 bar muscle ups *double unders cap is 75 RE-TEST WOD “OPEN WOD 17.1″ (For time) 10 alt. DB snatches @50/35# 15 burpee box jump overs @24/20” 20 alt. DB snaches 15 burpee box jumps overs 30 alt. DB snatches 15 burpee boxContinue reading “MONDAY”

CORE (4 rounds) 1:00 ab rollouts :30 plank :30 rest WOD (AMRAP in 20) 10 hang power cleans 20 wallballs REST 1:00

STRENGTH Shoulder Press (OT3:00 x 5 sets) SET 1: 65% SET 2: add weight SET 3: add weight SET 4: add weight SET 5: heaviest 5 rep for the day WOD (8 rounds) :30 sec T2B :30 sec KB SDHP :30 sec pushups :30 sec REST

STRENGTH (OT2:00 x 7 sets) 2 power snatch 1 hang power snatch 1 OHS @60% WOD (3 rounds) 21 burpees 21 hang power snatches

IF YOU HAVE A FAVORITE DONUT PLACE FEEL FREE TO BRING THEM IN. WE WILL BE BRINGING IN A FEW DONUTS FOR DESSERT. BRING YOU OWN BEVERAGE OF CHOICE AND A SIDE DISH FOR AFTER THE WORKOUT. SKILL WORK Handstand walks (6 rounds) 1:00 on 1:00 off *there will be 3 different options for levelsContinue reading “WEDNESDAY”

IF YOU ARE DECIDING TO DO THE OPEN THATS GREAT. BE SURE TO HEAD TO CROSSFITS WEBSITE AND GET SIGNED UP. REMEMBER WE WILL BE DOING THE OPEN WORKOUTS AS OUR CLASS WORKOUTS ON FRIDAYS FOR THE NEXT 5 WEEKS. IF YOU DO SIGN UP AND YOU NEED TO DO THEM ON A DIFFERENT DAYContinue reading “TUESDAY”

WOD (3 rounds) 12 DB clean and jerks 24 DB squats REST 3:00 (3 rounds) 20 DB shoulder to over head 20 DB step ups REST 3:00 (AMRAP in 10) 120ft farmer carry 25 abmat situps

WOD (EMOM x 20) Min 1: 14 wallballs Min 2: 10 burpees to plate Min 3: 6 ring muscle ups Min 4: REST STRENGTH (OT1:30 x 8) 3 Push Press @60%

STRENGTH (OT2:00 x 7sets) Clean complex @70% 2 power cleans 4 front squats 2 power cleans TEAM WOD (AMRAP in 10) 10 power snatches 30 double unders *you go I go per movement*

SKILL WORK Strict Pullups :30 sec on :30 sec off continue getting reps until you make 50 total reps WOD (7 rounds) 3 wall climbs 5 KB SDHP 7 v-ups 9 KB swings

WOD (AMRAP in 12) 10 DB hang squat cleans 5 HSPU STRENGTH (OT1:30 x 10 sets) 2 front squats @65%

WOD “CHIPPER CHRISTINE” (For time) 1500 meter row 36 deadlifts @225/155# 63 box jumps @24/20″ REST 10:00 THEN CORE (4 rounds) 1:00 T2B 1:00 REST

Monday February 11th a new strength cycle for our strength class begins. If overall strength gains are your goal, this class/program will allow you to accomplish that at a faster rate than our regular CrossFit class. Each session is 1 hour and 15 minutes. If time is an issue and you can’t stay past anContinue reading “MONDAY”

STRENGTH snatch complex (OT2:00 x 7 sets) 3 snatch grip deadlifts 2 power snatch 1 OHS @68% of 1RM WOD (AMRAP in 12) 10 shoulder to overhead 12 c2b pullups 14 walking lunges

STRENGTH (Back Squat, OT2:00 for 10 sets) 4 reps @35% 3 reps @45% 2 reps @55% 1 rep @65% 1 rep @80% 1 rep @85% 1 rep @95% 1 rep @102% 1 rep PR 1 rep PR WOD (3 rounds) 50 russian KB swings 50 situps 100 double unders