• ‘About Last Weekend…’


    Monday, December 9, 2019

    ‘About Last Weekend…’

    Pre Warm Up – Begins 10 Min Before Class!!

    Row 12 Cal

    Air Squat Jumps

    Alt Leg Kicks

    Butt Kicks

    Knee Hugs

    5 Step Ups

    Shoulder Mobility

    10 Push Ups

    Grab A Bar

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

    20 Min Time Cap

    Multiple Rounds!!!

    Buy In: 15 Inchworms and 20 Vups

    10 Box Jumps (20/14)

    12 Wall Balls (20/14)

    14 Hand Release Push Ups

    12 Mountain Climbers

    10 Ring Rows

    8 Squat Cleans (135/95)


  • ‘I Didn’t See That Coming…’ A Partner WOD Love Story


    Saturday, December 7. 2019

    ‘I Didn’t See That Coming…’

    A Partner WOD Love Story

    WOD A – 4 Min

    Assault Bike

    6 Dumbbell Cleans (50/35)

    6 Burpee Over Paralette

     -2 Min Rest-

     WOD B - 4 Min

    Wall Sit

    8 Front Squats (115/75)

    8 Medball Situps (20/14)

     -2 Min Rest-

     WOD C - 4 Min

    Row

    10 Kettlebell Swings (53/40)

    12 Goblet Squats

     -2 Min Rest-

     WOD D - 4 Min

    Active Shoulder Hang

    Back Squat (165/115)

  • ‘CrossFit Crisis’


    Friday, December 6, 2019

    ‘CrossFit Crisis’

    Buy In: 25 Front Rack Lunges (155/110)

    3 Rounds of:

    12 Dumbbell Snatches (50/35)

    10 Deadlifts

    8 Burpees Over Bar

    Immediate Cash Out: ???

  • ‘So Much More’


    Thursday, December 5, 2019

    ‘So Much More’

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

    Air Squat Jumps

    Walking Hip Stretch

    Quad Stretch

    Knee Hug

    5 Inchworms

    Shoulder Mobility

    Grab A Bar

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

    SWOD: Strict Press 1RM

    12 Min Time Cap

    3,6,9,12,…

    Push Press (95/65)

    Toes to Bar

    Box Jumps (24/20)


  • ‘It’s Over’


    Wednesday, December 4, 2019

    ‘It’s Over’

    Pre Warm Up - – Begins 10 min before class

    Row 200m

    Hip Stretch Series

    Air Squat and Rotate

    Lunges

    Alt Leg Kicks

    5 Ring Rows

    Shoulder Mobility

    Grab A Bar

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

    SWOD: Overhead Squat

    WOD:

    5 Rounds of:

    10 Overhead Squats (95/65)

    10 Power Snatches

    10 Chest to Bar Pullups


  • ‘The Takedown’


    Tuesday, December 3, 2019

    ‘The Takedown’

    Pre Warm Up – Begins 10 min before class

    25 Jumping Jacks

    10 Inchworms

    10 CrossOvers

    25 Jumping Jacks

    10 Box Step Ups

    10 Ring Rows

    25 Jumping Jacks

    10 Air Squats

    10 Bootstraps

    Grab A Bar

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

    SWOD: Squat Clean

    13 Min AMRAP

    6 Squat Cleans (135/95)

    6 Dumbbell Box Step ups (50/35)(24/20)

    6 Strict Pullups

    6 Wall Balls (20/14)

     


  • ‘I Really Didn’t Eat That Bad This Weekend’


    Monday, December 2, 2019

    ‘I Really Didn’t Eat That Bad This Weekend’

    Pre Warm Up – Begins 10 Min Before Class!!

    Row 12 Cal

    Air Squat Jumps

    Alt Leg Kicks

    Butt Kicks

    Knee Hugs

    5 Step Ups

    Shoulder Mobility

    5 Ring Rows

    Grab A Bar

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

    20 Min Time Cap

    Buy In: 50 Situps

    3 Rounds for Time:

    10 Toes to Bar

    10 Double Unders

    10 Cal Row

    20 Double Unders

    10 Thrusters (115/75)

    30 Double Unders

    10 Box Jumps (24/20)

    Immediate Cash Out: 25 Vups


  • Turkey Leftover Tabata


    Saturday November 30, 2019

    Turkey Leftover Tabata

    Assault Bike

    Double Unders

    Wall Balls (20/14)

    Deadlifts (135/95)

    Row

    Ring Rows

  • ‘Work It Off…So I Can Have Leftovers’


    Friday, November 29, 2019

    ‘Work It Off…So I Can Have Leftovers’

    Buy In: 40 Flips

    Row 300m

    40 Shoulder to Overhead (115/75)

    50 Lunge Jumps

    40 Hang Squat Cleans

    30 Burpees Over Bar

    400m Run

    Time Cap??

  • ‘Catch The Turkey’

    Thursday, November 28, 2019

    ‘Catch The Turkey’

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

    Air Squat Jumps

    Active Thigh and Rotate

    Quad Stretch

    Knee Hug

    5 Inchworms

    Shoulder Mobility

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

    Buy In: 600m Run

    AMRAP

    8 Cal Assault Bike

    10 Cal Row

    20 Kettlebell Swings (70/53)

    30 Kettlebell Squat Cleans

    20 Wallballs (20/14)

    10 Hand Release Push Ups

    8 Burpee Pull Ups


  • ‘What Kinda Pie?’


    Wednesday, November 27, 2019

    ‘What Kinda Pie?’

    Pre Warm Up - – Begins 10 min before class

    Row 200m

    Air Squat and Rotate

    Lunges

    Alt Leg Kicks

    10 Cal AB

    8 Ring Rows

    Shoulder Mobility

    Grab A Bar

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

    Skill: Push Press

    WOD:

    Buy In: 100 Double Unders

    3 Rounds of:

    10 Hang Cleans (115/75)

    10 Push Press

    10 Chest to Bar Pullups

    Immediate Cash Out: 40 Virtuous Push Ups


  • ‘The Cranberries Are Ready’



    Tuesday, November 26, 2019

    ‘The Cranberries Are Ready’

    Pre Warm Up – Begins 10 min before class

    Row 12 Cal

    10 Inchworms

    10 CrossOvers

    10 Bootstraps

    10 Push Ups

    10 Air Squats

    10 Bootstraps

    Grab A Bar

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

    SWOD: Back Squat

    AMRAP:

    Buy In: 200m Run

    10 Back Squats (155/110)

    6 Box Jumps (24/20)

    10 Cal Row


  • ‘Turkey Prep’


    Monday, November 25, 2019

    ‘Turkey Prep’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    Alt Leg Kicks

    Butt Kicks

    Knee Hugs

    Duck Walk

    Shoulder Mobility

    Grab A Bar

    Time Cap!!

    30 Clean and Jerks (135/95)

    400m Run

    Then

    3 Rounds of:

    10 Toes to Bar

    10 Wall Balls (20/14)


  • ‘Hi Five Your Partner’


    Saturday, November 23, 2019

    ‘Hi Five Your Partner’

     Run 400m

    40 Squat Cleans (115/75)

    30 Shoulder to Overhead

    20 Pullups

    10 Burpee to Bar

    10 Thrusters

    20 Front Rack Lunges

    30 Cal Row

    40 Wall Balls (20/14)

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