WOD Saturday 5/27/17

WOD Saturday 5/27/17

Warm-up Coach's choice WOD prep Work up to a heavy stone to shoulder. WOD Rusty Cage AMRAP 20 15/10 Cal row 10 Burpees 5 Stone to shoulder @ AHAP Post WOD Lax ball scaps 2 min per...

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WOD Friday 5/26/17

WOD Friday 5/26/17

Warm-up Coach's choice WOD prep complex 1 hang power snatch 1 over head squat 1 Squat snatch from the floor *15 minutes to Build to wod weight heavier if capable. WOD Folsom 7 Squat snatch(135,95) 11 Ring muscle-ups 100 Double-unders 11 Ring muscle-ups 7 Squat...

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WOD Thursday 5/25/17

WOD Thursday 5/25/17

Warm-up Coach's choice WOD prep Prep the bike row and run WOD The Jericho Mile Teams of 2 1 partner works while the other rests on the bike and row. Divide how you like. The sand bag run must be done together handing off the sand bag as you see fit. The wod is done...

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WOD Wednesday 5/24/17

WOD Wednesday 5/24/17

Warm-up Coach's choice WOD prep Prep the squat WOD "Back Squat Series" EMOM 5 5 Squats (135,95) Rest 1 minute EMOM 5 4 Squats (185,125) Rest 1 minute EMOM 5 3 Squats (205,135) Rest 1 minute EMOM 5 2 Squats (225,150) Rest 1 minute EMOM 5 1 Squat (275,180) Option 2:...

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Wod Tuesday 5/23/17

Wod Tuesday 5/23/17

Warm-up Coach's choice WOD prep Prep the movements WOD 21-15-9 reps for time of: Deadlift (225,155)  Wall Ball (20,14)  Chest-to-bar Pull-ups Option 2: 21-15-9 reps for time of: Deadlift (205,135)  Wall Ball (20,14)  Pull-ups Option 3: 21-15-9 reps...

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Memorial Day Schedule

Memorial Day Schedule

Memorial Day schedule for Monday, May 29th 7:00am BootCamp (This class will be combined with the 7am CrossFit class) 7:00am Adult CrossFit Class 8:30am Adult CrossFit Class 10:00am Adult CrossFit Class Childcare will be offered during the 8:30am class.  Please...

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WOD Monday 5/22/17

WOD Monday 5/22/17

Warm-up Coach's choice WOD prep 15 minutes to buid to a heavy complex: 1 Hang clean from pockets 1 Hang clean from mid thigh (one second pause) 1 Hang clean from above knee(one second pause) 1 Strict press 1 Push press WOD One Eyed Jacks For time 3 rounds 400m run 20...

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WOD Sunday 5/21/17

WOD Sunday 5/21/17

Warm-up Coach's choice WOD prep Prep the movements WOD You Wear it Well 7 Rounds 1 Minute max cal row 1 Minute Rest 1 Minute max burpees over rower 1 Minute Rest 1 Minute max ab-mat sit-ups 1 Minute Rest (Rx + GHD sit-ups) If you perform full range of motion GHD...

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WOD Saturday 5/20/17

WOD Saturday 5/20/17

Warm-up Coaches choice WOD prep Power snatch Build to WOD weight WOD "Sailing" 6 Rounds for time: 3 Power Snatches (135,95) RX+(155,105) 2 Rounds of Cindy 1 Rope Climb, 15 ft * 1 round of Cindy is 5 pull-ups, 10 push-ups and 15 squats. Option 2: 6 Rounds for time: 3...

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WOD Friday 5/19/18

WOD Friday 5/19/18

Warm-up Coach's choice WOD prep Complex- 15 minutes to build to your heaviest wod weight, heavier if capable. Above Knee Power Clean Below Knee Power Clean Reverse Lunge each leg WOD  Ooh la la 30 Reverse Front Rack Lunges (75, 50) 200 M Run 20 Reverse Front...

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