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February 26, 2013
Remember it’s Tuesday! 5:30 class is Oly! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight! Strength 1RM Sumo Deadlift WOD AMRAP in 5 Minutes 10 Lunges20 Snatch 45/35lbs (below knees)10 Box Jump 24/20 1 Minute Rest AMRAP in 3 Minutes 5 Burpees5 Pull-ups 1 Minute Rest AMRAP in 1 Minute Double Unders
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February 25, 2013
Strength 1RM Power Clean WOD AMRAP in 8 Minutes 5 Front squats 155/105lbs10 Push-ups 15 Kettlebell swings 24/16kg
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February 24, 2013
Skill/Strength Muscle Up Floor, Box or Band assisted. Work the transition. Refine your Kip. If you’re not quite there yet work on strength 3×5 pullups and dips. with as little assistance as possible. WOD For time 21-15-9 Wall Ball 20/14lbsToes-To-BarKettlebell Snatch 24/16kg
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February 23, 2013
Strength 1RM Hang Squat Snatch WOD For time: 1000M Row30 Burpees30 Weighted Step Ups 800M Run
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February 22, 2013
Skill Use 10 minuntes to establish a new PR at an Unbroken Double Under Pyramid. Increase each step of your last pyramid by 1-10 reps. Ex 5-10-15-10-5 Then, 1 minute for Max Effort of Handstand, L-Sit, Hollow Rock, Superman and Plank Hold. 30 seconds rest between. WOD For time 10-1 Deadlift 225/155lbs1-10 Pull-Ups
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February 21, 2013
Strength Back Squat 5×5 WOD AMRAP in 15 MIN 10 One Arm Kettlebell Squat Clean 32/20kg (5 each arm)10 HSPURun 200M
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February 20, 2013
Strength 5×3 Power Jerk WOD 3 Rounds for Time 9 Push Press 135/95lbs12 Box Jumps15 Kettlebell Swings 24/16kg
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February 19, 2013
Remember it’s Tuesday! 5:30 class is dedicated to Olympic lifting! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight! Strength Deadlift 5×5 WOD 3 Power Cleans 135/95 EMOM For 12 Minutes. Do double unders with the remaining time left in each minute. Score is total DU’s.
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Presidents Day February 18, 2013
Presidents Day Schedule REMINDER: There will be NO 5:45 am class on Monday! Other than that class hours are normal for the day. Strength 6×3 Turkish Get-up (3 ea arm) 3 times through each AMRAP, alternatiing between the two with 1 Min rest in between. WOD AMRAP in 3 Minutes 5 Pull ups15 Squats […]
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February 17, 2013
HAPPY BIRTHDAY NANCY!!! Today our very own Nancy turns 50! Come in and help her celebrate with a Filthy Fifty-ish workout. Hope to see everyone at 11 or 12! We Love you Nancy!!