Thursday, January 9 2020
Strength: Jerk
50% x 5 reps
60% x 5 reps
70% x 5reps
Superset with
12-15 Lateral Raises per side
WOD: 5RFT
20 Cal Row or 15 Cal Bike/Ski
15 Wall Balls 20/14
10 Burpees
Tuesday, January 7 2020
Team WOD Tuesday:
For Time
2 Rounds
50/35 Cal Bike
40 Power Clean + Jerk 95/65
30 Pull-ups
30-20-10
Thrusters 95/65
Pull-ups
150 KB Swings 53/35
30-20-10
Thrusters
Pull-ups
2 Rounds
50/35 Cal Bike
40 Power Clean + Jerk 95/65
30 Pull-ups
*35 minute CAP
Pyramid scheme chipper. No rest between sections. After the KB swings it’s the same workout in reverse order. Their also isn’t as many pull-ups in the workout as it seems.
L2: 75/55
L1: 65/45
Saturday, January 4 2020
Hey everyone, tomorrow is the big day. Make sure to arrive at 9:00am. Our first heat will kick off at 9:30am sharp!
Workout 1: Heat 1:
Ally + Laura
Beth + Steve
Anton + Alex
Lizzie + Maura
Sam + Tobe
Nicole + Ronja
Felipe + Rodrigo
Heat 2:
Kate Maloof + Sara
Ben Radz + John
Amanda + Maria
Christine + Briana
Kim + Theresa
Jill + Jeannie
Will + Natalie
Heat 3:
Zach + Luciano
Chris + Kieran
Kate L + Stefany
Jessica + Natalie D
Danny + Bryan
Cam + Summertime Tyler
WOD 1: In teams of 2, both partners can work at the same time.
0:00-3:00
AMRAP 3
Max Burpees to a target
3:00-15:00 (12 minutes to establish a 1RM Clean+ Jerk)
*Both partners can work at the same time on the burpees. For the C+J you will be allowed one bar per team.
WOD 2: AMRAP 10
40 Wall Balls 20/14
30 KB Swings 53/35
20 HR Push-ups
10 Box-Jump Overs 24/20
*Only one athlete can work at a time. Split the work evenly. Step-Overs are allowed.
Friday, January 3 2020
Our Holiday party is this Saturday, January 4th. We will be hosting an In-House throwdown. Please make sure you choose your partner prior to Saturday. If you do not have one please let Coach Will know and he will find you one. There is a sign-up sheet on the board. Please select a team name and division (Rx or Scaled). Food is a potluck this year! There is a sheet on the board, please write down what you are bringing. Heat times will be posted Friday night.
Strength: 4 Sets of
5-7 Strict or Weighted Pull-ups
Into..
10 DB Bench Press
WOD: 3RFT
20 Deficit Push-ups
20 Goblet Lunges
20 Pull-ups
Thursday, January 2 2020
Our Holiday party is this Saturday, January 4th. We will be hosting an In-House throwdown. Please make sure you choose your partner prior to Saturday. If you do not have one please let Coach Will know and he will find you one. There is a sign-up sheet on the board. Please select a team name and division (Rx or Scaled). Food is a potluck this year! There is a sheet on the board, please write down what you are bringing. Heat times will be posted Friday night.
WOD: EMOM 10
Min 1: 30 Double-unders
Min 2: 10 Thrusters 75/55
Rest 2 minutes
EMOM 10
Min 1: 30 Double-unders
Min 2: Max KB Swings 53/35
Rest 2 minutes
EMOM 10
Min 1: 30 Double-unders
Min 2: Max Toes to Bar
Tuesday, December 31 2019
**Morning classes only**
5:30am CrossFit
6:30am CrossFit
7:30am Open Gym
8:30am CrossFit
Our Holiday party is this Saturday, January 4th. We will be hosting an In-House throwdown. You are allowed to choose your partner! There is a sign-up sheet on the board. Please select a team name and division (Rx or Scaled). Food is a potluck this year! Let’s get creative with your cooking. There is a sheet on the board, please write down what you are bringing.
WOD: 5 Rounds
10 Push Press
Immediately into…
1 minute max calorie Ski or Row (goal is 20+ calories)
Rest 3 minutes between efforts
Part 2: 4 Sets of
21’s Right Arm
21’s Left Arm
100Ft “Gun Walk”
Into Max KB Shrugs til Failure
Tuesday, December 24 2019
Holiday Hours:
Morning classes only
WOD: 12 Days of Christmas
1 Deadlift 135/95
20 Double-unders
3 Burpees
4 Push Jerks 135/95
5 HSPU
6 Wall Balls 20/14
7 Pull-ups
8 Russian KB Swings 53/35
9 Sit-ups
10 Cal Row/ Bike/ Ski
11 Toes to Bar
12 Front Squats 135/96
L3: 115/75
L2: 95/65
L1: 75/55
Merry Christmas! Have fun with this workout! This workout goes like the song; 1, 2-1, 3-2-1, 4-3-2-1, and so on…
Monday, December 23
Happy Holidays!! Holiday hours are as follows:
Monday - Normal Hours
Tuesday - Normal AM hours, closed for the evening
Wednesday - Merry Christmas, we are closed!
Thursday - Open Gym from 9 AM - 11 AM
Friday - Normal Hours
WOD: With a 12 minute running clock…
Power Clean Ladder
20 reps @ 50%
15 reps @ 65%
10 reps @75%
Max reps @ 90%
Rest 3 minutes
In Teams of 2: For Time (12 min cap)
100 Cal Bike
*For every calorie you don’t finish = 1 sit-up at the end of class.
Rest 3 minutes
AMRAP 10
15 Push-ups
10 Pull-ups
Tuesday, December 17 2019
We will be closing early tonight. Our class schedule will be 4:00 & 5:15pm only
Strength: 4 Sets of
10 Power Snatches (doable in 1-2 sets)
Immediately into…
Row/Bike/Ski 3 minutes for calories
Rest 2 minutes after each set
WOD: For Time
100 Push Press 115/75
EMOM: 5 Burpees
Monday, December 16, 2019
Strength: Back Squat
65% x 5 reps
75% x 3 reps
85% x 1 rep
100%+ x 1 rep
WOD: 5RFT (18 min cap)
12/9 Cal Bike or 15/12 Cal Row
9 Toes to Bar
6 Squat Cleans 135/95
Round 1: 135/95/ 6 reps
Round 2: 155/105/ 5 reps
Round 3: 175/ 115/ 4 reps
Round 4: 195/ 125/ 3 reps
Round 5: 215/ 135/ 2 reps
Scaled: Keep the SAME weight the whole time
L3: 115/75
L2: 95/65
L1: 75/55