Monday, February 15, 2016

Practice
A) EMOM 6
6 DB SC&J @ 45%-50% of barbell jerk (or quality allows)

B) 5 RFQ
Sucka Punch Foo
Max effort strict CTB Chin ups

C) 4 Rounds for time and reps
300m run
Max strict dips

Tuesday

Competition
On a continuously running clock:

0:00-5:00:
Max GTO poundage
**Each minute on the minute perform 6 burpees**

5:00-15:00
Rest

15:00
For Time:
50 alternating lunges 95/65
800m Run
**5 burpee penalty every time weight is dropped**

Posted in Workout of the Day

Saturday, February 13, 2016

For the next number of weeks we will be doing Open WODs on Saturdays. The WOD will be chosen at random from a box at the start of class. It will be a chance for athletes to throw down, have fun and remember some WODs that we have seen in previous years.

Posted in Workout of the Day

Friday, February 12, 2016

Competition
“Marianne with lil’ Karen” (See 3.11.13 for past scores)

3 rounds for time:
7 Squat Cleans (165/105)
9 Burpee Broad Jumps (7ft/5ft)
40 Wall Balls (20/14)
*20 minute cap*

Saturday

For the next number of weeks we will be doing Open WODs on Saturdays. The WOD will be chosen at random from a box at the start of class. It will be a chance for athletes to throw down, have fun and remember some WODs that we have seen in previous years.

Posted in Workout of the Day

Thursday, February 11, 2016

Practice
A) FS 3×3 (+2-5)

B) 3 RFR :45:15
Thruster (105/73)
Pushup

C) 21-15-9
Sit to stand
Alt. DB snatch (55/40)
*8 minute cap*

D) 750m Row for time

Friday

Competition
“Marianne with lil’ Karen” (See 3.11.13 for past scores)

3 rounds for time:
7 Squat Cleans (165/105)
9 Burpee Broad Jumps (7ft/5ft)
40 Wall Balls (20/14)
*20 minute cap*

Posted in Workout of the Day

Wednesday, February 10, 2016

MT
10 RFT
5 Thruster 95/65
10 Pullups
200m Run (20 m plate push)

Thursday

Practice
A) FS 3×3 (+2-5)

B) 3 RFR :45:15
Thruster (105/73)
Pushup

C) 21-15-9
Sit to stand
Alt. DB snatch (55/40)
*8 minute cap*

D) 750m Row for time

Posted in Workout of the Day

Tuesday, February 9, 2016

Practice
A) 15 Min – MU work and Ring Rows
knee to sit skills
3×10 ring rows

B) 15 Min for quality load:
1 PS, 2 OHS, 3 Snatch Balance

C) For total score:
3 min row for Calories
2 min rest
2 min max DBSC
1 min rest
1 min max air squat

Wednesday

MT
10 RFT
5 Thruster 95/65
10 Pullups
200m Run (20 m plate push)

Posted in Workout of the Day

Monday, February 8, 2016

 

One class only at 10:00 AM

We will be drawing an open WOD from the mystery box! Come out and have fun and enjoy the holiday with your fellow CrossFitters.

Tuesday

Practice
A) 15 Min – MU work and Ring Rows
knee to sit skills
3×10 ring rows

B) 15 Min for quality load:
1 PS, 2 OHS, 3 Snatch Balance

C) For total score:
3 min row for Calories
2 min rest
2 min max DBSC
1 min rest
1 min max air squat

Posted in Workout of the Day

Saturday, February 6, 2016

For the next number of weeks we will be doing Open WODs on Saturdays. The WOD will be chosen at random from a box at the start of class. It will be a chance for athletes to throw down, have fun and remember some WODs that we have seen in previous years.

Posted in Workout of the Day

Friday, February 5, 2016

Practice
A) Snatch – 20 Min to work a quality single

B) 4 RFR (Rounds for Reps – total score) :30:30
:30 Burpees
:30 Row for Cals
:30 Pushups
:30 DB jerks
:30 Hollow rocks

Saturday

For the next number of weeks we will be doing Open WODs on Saturdays. The WOD will be chosen at random from a box at the start of class. It will be a chance for athletes to throw down, have fun and remember some WODs that we have seen in previous years.

Posted in Workout of the Day

Thursday, February 4, 2016

Practice
A) Front Squat
3×3 (+2-5)

B) EMOM 8:
2 Jerks (1 power, 1 split) for quality every minute

C) 5 RFT w/ exactly 1 min. rest between rounds:
10 Strict Pull ups
10 cal Row
10 Ring Dips
100m Run

Friday

Practice
A) Snatch – 20 Min to work a quality single

B) 4 RFR (Rounds for Reps – total score) :30:30
:30 Burpees
:30 Row for Cals
:30 Pushups
:30 DB jerks
:30 Hollow rocks

Posted in Workout of the Day