• ‘Spring Cleaning’



    Tuesday, March 26, 2019

    ‘Spring Cleaning’

    Pre Warm Up – Begins 10 min before class

    Row 200m – 500m Split Pace

    Then 2 Rounds of:

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Wallballs

    10 Hand Release Push Ups

    Grab A Bar

    SWOD: Squat Snatch

    13 Min AMRAP

    Buy In: 400m Run

    10 Squat Snatch (95/65)

    10 Snatch Grip Overhead Lunges

    10 Toes to Bar

    10 Snatch Grip Deadlifts


  • ‘Be Humble’



    Monday, March 25, 2018

    ‘Be Humble’

    Pre Warm Up – Begins 10 Min Before Class!!

    500m Split

    Air Squat Jumps

    Lunges

    Bootstraps

    30 Second Beat Swing

    5 Ring Rows

    Shoulder Mobility

    Group Warm Up – Grab A Dumbbell

    10 Dumbbell Snatches (50/35)

    10 Dumbbell Squats

    10 Box Jumps (24/20)

    40 Double Unders

    10 Dumbbell Thrusters

    10 Overhead Lunges

    10 Chest to Bar Pullups

    40 Double Unders

     


  • CrossFit Open 19.5

    Saturday, March 22, 2019

    CrossFit Open 19.5

    20 Min Cap

    33-27-21-15-9

    Thrusters (95/65)

    Chest to Bar Pullups


  • ‘Tournament Time’



    Friday, March 22, 2019

    ‘Tournament Time’

    14 Min AMRAP

    Buy In: 100 Double Unders

    12 Pullups

    11 Deadlifts (185/135)

    10 Kettlebell Swings (53/35)

    9 Air Squat Jumps over the Bar

  • ‘The NCAA MADNESS 2019!’



    Thursday, March 21, 2019

    ‘The NCAA MADNESS 2019!’

    Group Warm Up – Starts 10 Minutes Before Class!!!

    50 Singles

    25 Double Unders

    10 Air Squat Jumps

    15 PVC Push Press

    8 Med Ball Cleans

    10 Bootstraps

    10 CrossOvers

    Wall Calf Stretch (30 Sec)

    --------------------------------

    Skill: Handstand Push Ups

    WOD:

    10 Dumbbell Snatches (50/35)

    10 Overhead Alt Lunges

    10 Chest to Bar Pullups

    10 Strict Handstand Pushups


  • ‘All in the Pull’



    Wednesday, March 20, 2019

    ‘All in the Pull’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    10 Medball Cleans

    Shoulder Mobility

    Beat Swings 30 sec

    Atlas Stretch 30 sec

    Couch Stretch 30 sec

    Grab A Bar

    ----------------------------------------

    SWOD: Power Snatch

    WOD:

    Buy In: 400m Run

    9 Power Snatches (95/65)

    9 Overhead Squats

    9 Sandbag Cleans

    9 Front Rack Lunges


  • ‘Spring Cleaning’


    Tuesday, March 19, 2019

    Lianna Said..."We Need To Do More Squat Cleans"

    Pre Warm Up – Begins 10 min before class

    Row 200m – 500m Split Pace

    Then 2 Rounds of:

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Wallballs

    10 Hand Release Push Ups

    Grab A Bar

    ---------------------------------------

    SWOD: Squat Clean

    13 Min AMRAP

    Buy In: 400m Run

    8 Squat Cleans Cleans (135/95))

    8 Back Squats

    8 Ring Dips

    8 Handstand Push Ups


  • ‘All Out!!!’


    Monday, March 18, 2018

    ‘All Out!!!’

    Pre Warm Up – Begins 10 Min Before Class!!

    500m Split

    Air Squat Jumps

    Bootstraps

    30 Second Beat Swing

    5 Ring Rows

    Shoulder Mobility

    Group Warm Up – Grab A Bar

    ----------------------------------------------

    Buy In: 600m Row

    8 Box Jumps (24/20)

    9 Toes to Bar

    10 Squat Cleans (115/75)

    11 Wall Balls (20/14)

    12 Ring Rows

     


  • CrossFit Open 2019 19.4


    Saturday, March 16, 2019

    OPEN 19.4

    For total time:

    3 rounds of:
      10 snatches
      12 bar-facing burpees
    Then,
    3 rounds of:
      10 bar muscle-ups
      12 bar-facing burpees 

    Then 800m Run

    95/65 lb.

  • Load Up



    Friday, March 15, 2019

    ‘Load Up’

    14 Min AMRAP

    Row 300m

    Box Sled Push and 4 Loaded Box Step Overs

    10 Burpee Pull Ups

    10 Flips (45/35)

    10 Plate Squats

  • ‘The Flip Side’



    Thursday, March 14, 2019

    ‘The Flip Side’

    Skill: Row and Handstand Push Ups

    Tabata Style

    Row

    Elevated Pike Pushups

    Kettlebell Swings (53/35)

    Strict Pullups

    Power Cleans (95/65)

    Handstand Push Ups

    Group Warm Up – Starts 10 Minutes Before Class!!!

    50 Singles

    25 Double Unders

    10 Air Squat Jumps

    15 PVC Push Press

    8 Med Ball Cleans

    10 Bootstraps

    10 CrossOvers

    Wall Calf Stretch (30 Sec)

  • ‘Pulling That Dead Weight’



    Wednesday, March 13, 2019

    ‘Pulling That Dead Weight’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    10 Medball Cleans

    Shoulder Mobility

    Beat Swings 30 sec

    Atlas Stretch 30 sec

    Couch Stretch 30 sec

    Grab A Bar

    ----------------------------------------------

    SWOD: Deadlift

    WOD:

    Buy In: 200m Run

    5 Deadlifts (245/165)

    6 Goblet Squats (70/53)

    8 Kettlebell Swings

    6 Handstand Kickups

    5 Pike Push Ups


  • ‘Get Off the Bench’


    Tuesday, March 12, 2019

    ‘Get Off the Bench’

    Pre Warm Up – Begins 10 min before class

    Row 200m – 500m Split Pace

    Then 2 Rounds of:

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Wallballs

    10 Hand Release Push Ups

    Grab A Bar

    ---------------------------------------

    SWOD: Bench 5RM

    13 Min AMRAP

    Buy In: 30 Pike Push Ups

    8 Power Cleans (115/75)

    8 Shoulder to Overhead

    8 Reverse Front Rack Lunges

    8 Wall Balls (20/14)


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