2017 November 29 WOD

Posted: November 28, 2017 in Uncategorized

We still need judges for our competition on December 16th! Even if you can only do an hour, let me know!

Metcon

Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)
-rest 3 minutes-
AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)
-rest 3 minutes-
AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Advertisements

2017 November 28 WOD

Posted: November 27, 2017 in Uncategorized
Metcon

5 Rounds, on the 4:00
12 Toes to Bar
15 Deadlifts (185/135)*
12/9 Calorie Bike
*This should be a weight that you can do with no more than 1 break per set of 15. These ARE NOT drop, reset, pull Deadlifts.

Tabata Tuesday

2017 November 27 WOD

Posted: November 26, 2017 in Uncategorized

Hey y’all! Coach Todd’s last day coaching will be tomorrow (Tuesday 11/28, all 3 night classes). If you’re able, make sure that you make it that evening to wish him well! He’s been coaching for us for just a month shy of 5 years and we hate to see him go!

Strength/Skill

20 minutes to complete
7 sets of Power Snatch + Hang Squat Snatch + Overhead Squat
3×1 Snatch, any style

Metcon

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

2017 November 25 WOD

Posted: November 24, 2017 in Uncategorized

We are open for one WOD only today at 9AM. No yoga and no 10:30 CrossFit.

Metcon-Hero: “Glen”

30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Compare to July 18, 2017

2017 November 24 WOD

Posted: November 23, 2017 in Uncategorized

We are open for one WOD today at 10:00AM! Come see us!

Warm-up

8 Rounds:
:20 Seconds Goblet Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest
Then 8 Rounds:
:20 Seconds Dumbbell/Kettlebell Snatches
:10 Seconds Rest
:20 Seconds Push-ups
:10 Seconds Rest

Metcon

Teams of 3:
AMRAP 25:
200 Meter Farmers Carry (70’s/53’s)
50/35 Calorie Bike, Team 800 Run, 70/50 Calorie Row
400 Meter Weighted Run (one weight per team)
75 Wall Balls (20/14)

One athlete working at a time, alternate as you see fit.

Happy Thanksgiving!

Posted: November 23, 2017 in Uncategorized

Please remember that we are closed today for all classes.

We will be open tomorrow for one WOD at 10AM.

We will be open on Saturday for one WOD at 9AM.

2017 November 22 WOD

Posted: November 21, 2017 in Uncategorized

We have all regular classes today. We will be closed tomorrow for Thanksgiving. We will be open for one class on Friday at 10:00 AM. We will be open for one class on Saturday at 9:00 AM (no yoga, no 10:30).

Metcon

AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
-Rest 4:00-
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
-Rest 4:00-
AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Gymnastics Conditioning

10-9-8-7-6-5-4-3-2-1
Unbroken Toes to Bar

2017 November 21 WOD

Posted: November 20, 2017 in Uncategorized

Thanksgiving Schedule:
~Closed Thursday 11/23
~One class on Friday 11/24 at 10:00AM
~One class on Saturday 11/25 at 9:00AM (no yoga, no 10:30)

Skills

15 minutes to work on Handstand Push-ups
If you’re proficient at HSPU, complete 4 sets of max effort Strict Handstand Push-ups

Barbell Warm-up and WOD

EMOMx10
2 Power Snatches

-rest 3 minutes, reset weight-

5 RFT
15 Power Snatches (75/55)
30 Double Unders
200 meter Run

2017 November 20 WOD

Posted: November 19, 2017 in Uncategorized
Squats

4 rounds for reps
30 seconds of Back Squats @ 70%
Go every 3 minutes.

Metcon

AMRAP 20:
10 Thrusters (135/95)
30 Calorie Row
16 Chest to Bar Pull-Ups

2017 November 18 WOD

Posted: November 17, 2017 in Uncategorized

Yoga this morning at 8! Free for members and only $5 for visitors!

Metcon

5 Rounds:
Every 4 minutes:
400 Meter Run
1 Round of “DT” (155/105)
Score is slowest time.
1 round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Jerks

Optional Midline Strength

5 rounds for quality
25 GHD Sit-ups
:30 L-Sit (accumulated total per round)