• ‘Moving Loads’



    Friday, March 8, 2019

    ‘Moving Loads’

    13 Min AMRAP

    Buy In: 200 Singles + 25 Vups

    10 Power Snatches (95/65)

    8 Chest to Bar Pullups

    6 Dumbbell Steps Ups (24/20)(53/35)

  • ‘Is That A Complaint or Observation’



    Thursday, March 7, 2019

    ‘Is That A Complaint or Observation’

    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: Wall Climbs

    3 Rounds For Time

    Buy In: 100 Double Unders

    20 Power Cleans (95/65)

    3 Wall Climbs

    20 Thrusters

    10 Pike Push Ups

    20 Pullups

    Immediate Cash Out: 100 Double Unders


  • ‘Breaking Through’



    Wednesday, March 6, 2019

    ‘Breaking Through’

    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: Push Press

    WOD:

    Buy In: 200m Run

    5 Hang Squat Cleans (135/95)

    6 Power Cleans

    8 Push Press

    10 Chest to Bar Pullups


  • ‘Bench Season’


    Tuesday, March 5, 2019

    ‘Bench Season’

    Pre Warm Up – Begins 10 min before class

    Row 150m

    Then 2 Rounds of:

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Wallballs

    Grab A Bar

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

    SWOD: Bench 3RM

    13 Min AMRAP

    10 Sumo Deadlift High Pulls

    10 Shoulder to Overhead

    10 Wall Balls

    10 Pike Push Ups


  • ‘What Happened This Weekend?’



    Monday, March 4, 2018

    ‘What Happened This Weekend?’

    Pre Warm Up – Begins 10 Min Before Class!!

    500m Split

    50 Singles

    Air Squat Jumps

    Bootstraps

    30 Second Beat Swing

    5 Knee to Elbows

    Shoulder Mobility

    Group Warm Up – Grab A Bar

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

    40 Double Unders

    40 Squat Cleans (115/75)

    40 Deadlifts

    40 Double Unders

    40 Kettlebell Swings (70/53)

    40 Knee to Elbows

    40 Double Unders

    Time Cap??

     


  • CrossFit OPEN 2019 19.2



    Saturday, March 2, 2019

    CrossFit OPEN 2019

    19.2

    20 Min AMRAP

    25 Toes To Bar

    50 Double Unders

    13 Squat Cleans (every round descending clean ladder to 3)

    185/125

    135/95

    115/75

    95/65

    75/55

  • ‘Coming In Like a LION!!!’


    Friday, March 1, 2019

    ‘Coming In Like a LION!!!’

    14 Min AMRAP

    20 Deadlifts (115/75)

    10 Shoulder to Overhead

    20 Pullups

    10 Wall Balls (20/14)

    20 Cal Row

  • ‘The World Is Upside Down’


    Thursday, February 28, 2019

    ‘The World Is Upside Down’

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

    Row 12 Cal

    10 Air Squat Jumps

    15 PVC Push Press

    8 Med Ball Cleans

    10 Bootstraps

    10 CrossOvers

    Wall Calf Stretch (30 Sec)

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

    Skill: Handstand Kickups and Pushups

    Buy In: 500m Row

    Buy In #2: 400m Run

    20 Power Cleans (135/95)

    5 Handstand Push Ups

    30 Front Squats

    5 Handstand Push Ups

    40 Ring Rows

    5 Handstand Push Ups

    50 Deadlifts


  • ‘Again…This Sucks!!’



    Wednesday, February 27, 2019

    ‘Again…This Sucks!!’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    10 Medball Cleans

    Shoulder Mobility

    Atlas Stretch 30 sec

    Couch Stretch 30 sec

    Grab A Bar

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

    SWOD: 1RM Hang Squat Clean

    WOD:

    8 Hang Squat Cleans (135/95)

    8 Shoulder to Overhead

    8 Box Step Overs (24/20)

    8 Pike Push Ups


  • ‘You Can’t Stop Me’



    Tuesday, February 26, 2019

    ‘You Can’t Stop Me’

    Pre Warm Up – Begins 10 min before class

    Row 150m

    Then 2 Rounds of:

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Medball Cleans

    Grab A Bar

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

    Skill and SWOD: Squat Snatch

    13 Min AMRAP

    10 Power Snatches (95/65)

    8 Overhead Lunges

    6 Toes to Bar

    200m Row


  • ‘We Are In The OPEN!!!’



    Monday, February 25, 2018

    ‘We Are In The OPEN!!!’

    Pre Warm Up – Begins 10 Min Before Class!!

    200 M Row

    50 Singles

    Air Squat Jumps

    Bootstraps

    Lunges

    5 Box Jumps

    Shoulder Mobility

    Group Warm Up

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

    Skill: Overhead Squat

    WOD: AMRAP Style

    Buy In: 400m Run

    10 Snatch Grip Deadlifts (95/65)

    10 Power Snatches

    10 Overhead Squats

    10 Pike Push Ups

    10 Box Jumps (24/20)

    30 Double Unders

     

     


  • CrossFit OPEN 2019 19.1



    Saturday, February 23, 2019

    CrossFit OPEN 2019

    .WOD#1

    19.1

    15 Min AMRAP

    19 Wall Balls (20/14)

    19 Cal Row

    WOD#:2 

    ?


  • ‘Funday Friday’



    Friday, February 22, 2019

    ‘Funday Friday’

    20 Min AMRAP

    50 Double Unders

    20 Hang Kettlebell Snatches (53/35)

    20 Goblet Squats

    10 Cal Row

    20 Toes To Bar

  • ‘With Every Pull’

    PLEASE WATCH VIDEO - GREAT INFO ON THE RECOVER!!!


    Thursday, February 21, 2019

    ‘With Every Pull’

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

    Row 12 Cal

    10 Air Squat Jumps

    15 PVC Push Press

    8 Med Ball Cleans

    10 Bootstraps

    10 CrossOvers

    Wall Calf Stretch (30 Sec)

    Skill: Rowing

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

    Buy In: 500m Row

    Buy In #2: 400m Run

    50 Deadlifts (135/95)

    40 Power Cleans

    30 Front Squats

    20 Ring Rows

    10 Burpees


RSS Feed