Monday 2.16.15

Strength:  Push Press 2-2-2-2-2-2

WOD: Complete for time.

- 20 yard KB Walking Lunges (53/ 35#)
- 20 1-arm Thruster (10/ arm)
-Rest 60 seconds-

- 20 yard KB Walking Lunges (53/ 35#)
- 20 KB Swings
-Rest 60 seconds-

- 20 yard KB Walking Lunges (53/ 35#)
- 20 KB Snatches (10/arm)
-Rest 60 seconds-

- 20 yard KB Walking Lunges (53/ 35#)
- 200m Weighted Sprint

Don't put the KB down at any point or give yourself a 300m Row penalty each time!!

Monday 1.05.15

All this week we are going to incorporate GRID score workouts.
Complete them, then at the end of the week, enter the info HERE (in the red portion of the page) to get your score!

Get on the rings and play!!
You can't get your muscle up without doing it and even if one isn't in your immediate future it's simply fun .

Skill: Muscle Up practice, then: 

GRID score: Complete as many Ring Muscle Ups as possible in 80 seconds.

WOD: AMRAP in 15:00- 10 yard KB racked Walking Lunge
- 10 Kettlebell Swings
- 10 Russian Twists

*complete WOD with a 53/35# Kettlebell

Monday 10.20.14

Skill: AHAP (as heavy as possible):

- Sled Push - 25 yards

- Sled Pull - 25 yards

WOD: AMRAP in 15:00:

- 20 Double Unders
- 20 Kettlebell Swings (53/ 35#)
- 20 Weighted Walking Lunges (53/35#)

*Optional: For 10:00
- practice Handstand Walks or Holds

Post weights and rounds to comments.

      

Saturday 7.19.14 - Free Saturday!

 The CrossFit Games begin next week.  How can you watch?
Details HERE

Skill: movement review

WOD: Come in and find out.

Bring a friend to the 8:00 AM class! It's FREE

AMRAP in 20:00:
- 7 Power Cleans (95/65#)
- 7 Push Presses
- 7 Weighted Lunges (ea. leg)
- 7 Snatch Balance
- 40 ft. Burpee Broad Jump
- 100m Sprint

Rest 1 min, then choose 1:

6:00 time cap:
- 15 Muscle Ups
OR
- 20 Strict Handstan Push Ups
OR
- 25 Strict or Chest to Bar Pull Ups
OR
- 30 Ring Dips
OR
- 40 Push Ups

Monday 6.16.14

Skill: Perform 10 rounds of:
- 1 Wall Walk
- Handstand walk away from the wall for as far as possible.

*partner up and help each other maintain balance if needed.  If you do not have a Handstand Walk, work handstand holds and brave pushing your toes off the wall slightly.

WOD: AMRAP in 12:00:
- 25 yard One-arm Walking Lunges (53/35#)
- 10 One-arm Hang Power Cleans (53/35#)

*Alternate hands as needed
*Back knee has to touch the ground to count the lunge as a rep.

Post distances and rounds to comments.

Tuesday 12.24.13

Wear an Ugly Sweater or Hat to the WOD today!

8 and 9 am classes only today

Hopefully none of you feel this way after this week!

Skill:  movement review

WOD:  "Our 12 Days of Christmas"
For time:
1) 100m Run
2) Muscle Ups (sub Ring Dips)
3) Front Squat (95/ 65#)
4) Chest to Bar Pull Ups
5) Burpees
6) Kettlebell Swings (53/ 35#)
7) Box Jumps (24/ 20")
8) Weighted Lunges (95/ 65#)
9) Sumo Deadlift High Pull (95/65#)
10) Wall Ball (20/14# to 10')
11) Power Snatch (95/65#)
12) Wall Walks

*Rep scheme follows the song: 1, 2-1, 3-2-1, etc. Anyone wearing an ugly Christmas sweater for the duration of the WOD may subtract two minutes from their time.

Post to comments.

Thursday 10.24.13

Skill:  Box Jump 1rm

WOD:  For Time

Reps of 25-20-15-10-5:

- Kettlebell Swings

- Weighted Lunge-  in place w/kettlebell held to chest/alternate legs

- Double Unders

Post heights and times to comments 

Monday 10.07.13

Strength:  Hang Power Snatch 3-3-3-3-3

WOD:  8 rounds for time:
- 3 Hang Power Cleans @ 75% 1rm
- 20 steps Weighted Lunges @ 1/3 bodyweight*

* Lunges are done in place and weight is held anyway on the body

Post weights and times to comments.