Wod

Thursday July 18, 2019

For time

5k run

Wednesday July 17, 2019

Strength

Push press
Heavy triple in 15 minutes

‘Hips and Hinge’

AMRAP 11
3,6,9,12..so on
Push press 95/65
Kettlebell swings 53/35

Tuesday July 16, 2019

Weightlifting

Power snatch
2-2-2-2-2
*Drop and reset between reps

‘Over Under’

3 AMRAP
21/18 Row calorie
21 Burpees over the erg
Max effort Power snatches 75/55 I.R.T.

3 Minutes rest 

3 AMRAP
15/12 Row calorie
15 Burpees over the erg
Max effort Power snatches 135/95 I.R.T.

3 minute rest 

3 ARMAP
9/6 Row calorie
9 Burpees over the erg
Max effort Power snatches 165/110 I.R.T.

Monday July 15, 2019

Strength

Thrusters
2-2-2-2-2
*From the rack.

‘Hot Tottie’

For time (10 cap)
30 Thrusters 75/55
3 Rope climbs 15′
20 Thrusters 75/55
2 Rope climbs 15′
10 Thrusters 75/55
1 Rope climbs 15′

**This week we will see heavy thrusters from rack and a fast and short metcon on Monday, power snatches and rowing on Tuesday, some heavy push press along with kettlebell swings on Wednesday.  Thursday will be a 5k run and Friday we’ll have a chipper workout.  Saturday will be a partner workout with power cleans and Assault bikes.

***Todays workout courtesy of CrossFit main site 8/3/12

Saturday July 13, 2019

‘Bell Passer’

AMRAP 25
With a partner, split reps anyway.
800 Meter Run
80 Kettlebell swings 53/35
80 Kettlebell squats 53/35
80 Sit ups

Saturday July 13, 2019

1. General Warm up

Run or Row 3 minutes to warm up body and muscles.

Mobility and Maintenance

1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes

Friday July 12, 2019

Weightlifting

Power Clean
2-2-2-2-2
*Drop and reset between reps

‘End Game’

AMRAP 13
50 Calorie row
20 Bar facing burpees
50 Double unders
20 Power cleans 155/105
10 Muscle ups

Thursday July 11, 2019

‘Minute by Minute’

15 rounds of:
1 minute on/ 1 minute off
Bike, Row or Ski

Wednesday July 10, 2019

‘Nancy’

For time (18 cap)
5 rounds of
400M Run
15 Overhead squats 95/65

*Compare to 7/3/18

Tuesday July 9, 2019

‘Easy Rider’

3 Rounds of
3 minutes on/ 3 minutes off
15/10 Calorie bike
12 Deadlifts 155/10
9 Hang cleans 155/105
6 Jerks 155/105
Max effort Box jump overs 24/20 I.R.T.

Monday July 8, 2019

Gymnastics

EMOM 9
M1: 6-10 Pistols
M2: 10 second ring dip hold (top) + 10 second ring dip hold (Bottom)
M3: 20 second hanging L-sit

‘Big C’

AMRAP 20
5 Chest to bar pull ups
10 Ring dips
15 Wall balls 20/14

Saturday July 6, 2019

Weightlifting

Power snatch
3-3-3-3
*Touch and go reps.

‘Bar Hop’

AMRAP 10
3,6,9,12,15… so on
Power snatch 95/65
Toes to bar

Friday July 5, 2019

**8,9 and 10am classes only**

‘Recovery’

3 rounds of
7 minutes on/ 2 minutes off
Row or bike
*Recovery pace, focusing on row stroke/ bike pace and proper breathing. 

Rowing pace
Guys no faster then 2:00/500m
Ladies no faster then 2:10/5oom

Bike pace
Guys no faster then 62 RPMs
Ladies no faster then 52 RPMs

Thursday July 4, 2019

**8,9 and 10am classes only today!**

We will be doing a Hero named workout tomorrow. Plan on running, jumping rope, lifting weights, climbing rope, rowing and kettlebells.

See you tomorrow. 🙂

Wednesday July 3, 2019

**Holiday hours: July 4th and 5th with be 8,9 and 10am Classes only!!!!!**

Strength

Back squat
2-2-2-2-2

‘Log Legs’

4 Rounds of
3 minutes on/ 1 minute off
400 Meter run
Max effort back squats I.R.T.

Round 1: 185/125
Round 2: 225/155
Round 3: 245/165
Round 4: 275/175
*Squats rom rack

Tuesday July 2, 2019

**Holiday hours: July 4th and 5th with be 8,9 and 10am Classes only!!!!!**

We will be doing a Hero WOD on Thursday and our active recovery day will be on Friday.

Strength

8-8-8

Single leg Dumbbell RDLs
*6 reps per side

‘Free Bell’n’

5 round of
2 minutes on/ 2 minutes off
15/10 Calorie bike
8 Dumbbell push jerks 50/35
Max Effort Dumbbell deadlifts 50/35 I.R.T.

Monday July 1, 2019

**Holiday hours: July 4th and 5th with be 8,9 and 10am Classes only!!!!!**

We will be doing a Hero WOD on Thursday and our active recovery day will be on Friday.

‘A kick in the Monday’

For Time (15 cap)

3 rounds of
30 Double Under
20 Wall balls 20/14
5 Strict Handstand push ups

Then 
2 rounds of
45 Double Unders
25 Wall balls 20/14
5 Strict handstand push ups

Then
1 round
60 Double Unders
30 Wall balls 20/14
5 Strict handstand push ups