TOP NEWS:2019 CrossFit Gymnastics Course August 10th - 11thSIGN UP TODAY

Wod

Saturday March 30, 2019

**All classes are free to all friends and family**

***Joya yoga will be here from 8:30am to talk about yoga and recovery!**

 

‘Fitness with Friends’

AMRAP 25

*With a partner split reps and distances any way.
800 meter run
50 kettlebell swings
800 meter run
100 sit ups
1000 meter row
50 push ups
1000 meter row
100 squats

Friday March 29, 2019

*This Saturday is Bring a friend day, all classes will be free for friends and family*
**Also this Saturday Joya yoga studios will be hanging out and talking yoga and recovery from 8:30-10am!!**

 

Strength

Strict Press
5-5-5

 

‘Big Pump’

AMRAP 15
15 Strict pull ups
30 Double unders
15 Strict press 75/55
30 Double unders

Thursday March 28, 2019

‘Counting Minutes’

5 Minutes of
Bike
Rest 1 minute 
5 Minutes of
Row
Rest 1 minute 
4 Minutes of
Bike
Rest 1 minute 
4 Minutes of
Row
Rest 1 minute 
3 Minutes of
Bike
Rest 1 minute 
3 Minutes of
Row
Rest 1 minute 
2 Minutes of
Bike
Rest 1 minute 
2 Minutes of
Row
Rest 1 minute 
1 Minute of
Bike
Rest 1 minute 
1 Minute of
Row
Rest 1 minute 

Wednesday March 27, 2019

Weightlifting

1 Hang power clean + 2 Front squats

 

‘Adding Sixes’

For time (16 cap)
3-9-15-21-27
Hang power clean 95/65
Bar facing burpees
Front squats 95/65

 

Tuesday March 26, 2019

‘Gripped’

3 rounds of:
AMRAP 2
Bike for Calories
Rest 30 Seconds
AMRAP 2
10 Double kettlebell Deadlifts 70/44
50′ Farmer carry 70/44
Rest 30 seconds 
AMRAP 2
6 Toes to bar
12 Wall balls 20/14
Rest 30 seconds 

 

 

Monday March 25, 2019

Weightlifting

Power snatch
*Heavy single

‘Step Master’

AMRAP 12
5 Snatches 135/95
15 Strict ring dips
25 Walking lunge steps

Saturday March 23, 2019

‘Fun with Friends’

AMRAP 15
5 Push jerks 155/105
10/6 Calorie bike
5 Power cleans 155/105

*With a partner alternating movements.

Friday March 22, 2019

‘OPEN WOD 19.5’

For time (20 cap)
33-27-21-15-9
Thrusters 95/65
Chest to bar pull ups

Thursday March 21, 2019

‘Minute by Minute’

15 rounds of:
1 minute on/ 1 minute off
Bike, Row, Ski or Run (200 meter)

 

Wednesday March 20, 2019

Strength

Back Squat
Build to a heavy 5 rep.

 

‘Fast 50’

For time (10 cap)
50 Box Jumps overs 24/20
50 Back squats 95/65
50 Burpees

 

Tuesday March 19, 2019

Midline

EMOM 6
M1: 20 Second L-Sit hold
M2: 20 Second Handstand hold
M3: 20 Second Superman hold

‘DB Countdown’

AMRAP 20
50 Double unders
400 Meter run
30 Pull ups
20 Dumbbell snatches 50/35 (alternating arms each rep)
10 Dumbbell pistols 50/35

Monday March 18, 2019

‘Opposing Forces’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie row
12 Shoulder to overhead 95/65
9 Hang power cleans 95/65
Max effort hand release push ups I.R.T.

 

Saturday March 16, 2019

Strength

Push press
3-3-3

 

’Run, swing, push’

AMRAP 12
10 push press 115/75
15 Kettle bell swings 53/35
200 meter run

Friday March 15, 2019

Weightlifting

Power snatch
3-3-3
*Touch and go

‘OPEN WOD 19.4’

For time (12 cap including rest time)
3 rounds of
10 Power snatches 95/65
12 Bar facing burpees

Rest 3 minutes

For time
3 rounds of
10 Bar muscle ups
12 Bar facing burpees

Thursday March 14, 2019

***Tomorrow is bring a friend day! All classes are free for friends and family!***

‘One 2 One’

AMRAP 30
10/6 Calorie bike
15 Sit ups
15/10 Calorie row
15 Russian Kettlebell swings
100 Meter run

*With a partner, alternating movements.

 

Wednesday March 13, 2019

**Bring A Friend day, is Thursday 14th!!**

Strength

Clean and Jerk
Heavy single

‘Ball N Bar’

AMRAP 15
30 Wall balls 20/14
10 Clean and Jerks 135/95

 

Tuesday March 12, 2019

Strength

Single arm farmer carry
50′ for max load (50′ with right arm/ 50′ with left arm = 1 trip)

 

‘Dive Bomber’

For time (22 cap)
5 rounds of
400 meter run
15 Burpee box jumps 24/20″

*Compare to 8/8/17

Monday March 11, 2019

Strength

Overhead Squat
3-3-3
*From rack.

 

‘Head to Toe’

AMRAP 9
3,6,9,12,15..so on
Overhead Squat 95/65
Toes to bar

Saturday March 9, 2019

‘Marathon Helen’

For time
800 Meter run
Then
5 rounds of
12 Kettlebell swings 53/35
12 Burpees
12 Pull ups
Then
800 Meter run

Friday March 8, 2019

Strength

Strict press
3-3-3-3-3

‘Open WOD 19.3’

For time (10 cap)
200′ Single arm dumbbell overhead walking lunge 50/35
50 Single arm dumbbell box step ups 24/20″ 50/35
50 Strict handstand push ups
200′ Handstand walk

Thursday March 7, 2019

‘Power Hour’

30 rounds of
30 seconds on/ 30 seconds off
Row or Bike

Wednesday March 6, 2019

Weightlifting

Hang snatch
2-2-2-2
*From below the knees

‘Hang Around’

For time (15 Cap)
5 rounds
9 Hang snatches 95/65
15 Ring dips
21 Double unders

Tuesday March 5, 2019

Strength

Thruster
3-3-3
*From rack.

 

‘2 is 1, 1 is None’

3 Rounds of
3 Minutes on/ 3 minutes off
15/10 Calorie row
12 Thrusters 75/65
*Thrusters from floor.

*These are 3 minute AMRAPs.

Monday March 4, 2019

Strength

Deadlift
3-3-3

 

‘Deadpool’

AMRAP 12
15 Box Jump overs 24/20″
12 Chest to bar pull ups
9 Deadlifts 225/155

Saturday March 2, 2019

‘Partner Snatch Off’

For time (30 cap)
100 Calorie bike
50 Dumbbell snatches 50/35
100 Wall balls 20/14
50 Dumbbell snatches 50/35
100 Calorie row
50 Dumbbell snatches 50/35

*With a partner, split reps any way.

Friday March 1, 2019

Strength

1 Clean pull + 1 hang clean from the knee

‘Open WOD 19.2’

For time (8 cap)
25 Toes to bar
50 Double unders
15 Squat cleans 135/85
25 Toes to bar
50 Double unders
13 Squat cleans 185/115

If complete under time cap continue to with another 4 minutes

For time (4 cap)
25 Toes to bar
50 Double unders
11 Squat cleans 225/145