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Wod

Wednesday July 31, 2019

‘Up hill both ways’

3 rounds of
3 minutes on/ 3 minutes off
10 Pull ups
20′ Barbell overhead walking lunge 75/55
10 Hang power cleans 75/55
20′ Barbell overhead walking lunge 75/55
Max effort Bike calories I.R.T.

*Score is total cals.

Tuesday July 30, 2019

Strength

3 suitcase deadlifts + 50′ carry. 3 sets at 75% of body weight

‘Keep it movin’

AMRAP 15
10 Kettlebell swings 70/44
10 Ring dips
10 Box jumps 24/20

Monday July 29, 2019

Strength

Front Squat
Moderate/ heavy triple in 15 minutes

‘Jacks’

For time (12 cap)
1000 Meter row
35 Thrusters 115/75
7 Rope climbs 15′

Week Overview

**Mondays workout, “Jacks” is a rope climb heavy thruster version of the benchmark workout “Jackie”.  Tuesday we will do some single arm suitcase carries before a triplet of dips, kettlebell swings and box jumps.  Wednesday will have pull ups, light power cleans and overhead walking lunges. Thursday we will do some rowing or biking at an active recovery pace ranging from 5-1 minute long.  Friday is burpees and power snatches.  Saturday will be a mix of dumbbell presses, step ups, knee to elbows and push ups to finish off the week.**

Also please note Sunday August 4th we will be closed.

Saturday July 27, 2019

‘Minute blast’

5 rounds
1 minute at each station
Bike for calories
Air squats
Row for calories
Lunges
200 Meter run
Rest

Friday July 26, 2019

‘Baked Beans’

AMRAP 16
60 Double unders
50 Push jerks 75/55
40 Toes to bar
30 Box jump overs 24/20
20 Push Jerks 165/110
100′ Handstand walk

Thursday July 25, 2019

‘Fartlek’

5 Rounds of
15 seconds hard effort/ 45 seconds easy recovery pace

Rest 5 Minutes

5 Rounds of
15 seconds hard effort/ 45 seconds easy recovery pace

Rest 5 Minutes

5 Rounds of
15 seconds hard effort/ 45 seconds easy recovery pace

Wednesday July 24, 2019

Weightlifting

Clean and Jerk 
Heavy single in 15 minutes

‘Ping Pong’

AMRAP 10
9 Clean and jerks 95/65
18 Wall balls 20/14

Tuesday July 23, 2019

‘Weight of the world’

For time (15 cap)
3 rounds of
400 meter run
21 Overhead squats 75/55
12 Handstand push ups

Monday July 22, 2019

Strength

Deadlift

2-2-2-2-2

‘The Mule’

For time (12 cap)
21-15-9
Deadlifts 255/175
Burpee pull ups

Week’s overview

**Monday’s workout was made up by Josh Bridges for the Rogue Invitational done at a reduced weight from 315/225 to 255/175. On Tuesday we will be getting inverted with a “Helen” inspired workout that will have light overhead squats. Wednesday we’ll be doing some clean and jerks for load with rowing and wall balls in the metcon. Thursday we’ll be doing some short all out sprints with easy recovery pace in between intervals. Friday we will have a new movement (new to CFL workouts) at the end of a chipper workout with a similar format as last week. Saturday we’ll be doing a “minute at each station” style workout that will be cardio focused.**

Saturday July 20, 2019

‘Barbell Blast’

*With a partner split reps anyway.

AMRAP 5
33 Calorie biked
33 Power cleans 75/55
33 Push ups

Rest 3

AMRAP 5
27 Calorie bike
27 Power cleans 95/65
27 Push ups

Rest 3

AMRAP 5
21 Calorie bike
21 Power cleans 115/75
21 Push ups

Rest 3 

AMRAP 5
15 Calorie bike
15 Power cleans 135/95
15 Push ups

Friday July 19, 2019

‘McQuoid’

For time (18 cap)
100′ Single arm dumbbell overhead walking lunges 50/35
50 Wall balls 20/14
100 Double unders
50 Chest to bar pull ups
100 Double unders 
50 Wall balls 20/14
100′ Single arm dumbbell overhead walking lunges 50/35

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

 

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