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WOD – Tuesday – 05/31/16

A) Deadlift Cluster 3.3.3
*** Total of 9 reps per cluster. Sets of 3 should be T-N-G. 5 seconds rest between triple. Build to a moderately heavy cluster
B) For Time:
30-20-10
Deadlifts 155/105
Abmat situps
Box jumps 24/20

Bootcamp – Tuesday – 05/31/16

A) AMRAP 10:
10 SDHP 53/35
10 Box Jumps 24/20
10 Abmat Sit-ups
      REST 5 MINUTES
B) AMRAP 10:
10 KB Swings 53/35 – Russian
20 Double Unders (scale to 50 singles)
3 Wall Climbs (or 6 Walk The Floors)

WOD – Monday – 05/30/16

WOD – Monday – 05/30/16

Class time 9am & 10 am. (CrossFit & Bootcamp members)

Murph ….. or Partner Murph. (Split the reps)

1 Mile Run

100 pullups

200 push-ups

300 Air Squats

1 Mile Run

HAPPY MEMORIAL DAY!!!!

WOD – Friday – 05/27/16

3 Rounds For Time:
20 Burpee box jumps 24/20
20 STO 135/95
20 SDLHP 70/53

CLICK HERE for Memorial Day hours and WOD

Bootcamp – Friday – 05/27/16

5 Rounds For Time:
10 KB Swings – Right hand
10 KB Swings – Left hand
10 KB Swings – both hands
15 Around the Body passes
200m Run
******all kb swings are russian swings

CLICK HERE for Memorial Day hours & WOD

Memorial Day – Hours & WOD

Memorial Day – Hours & WOD

Join us on Monday, May 30th as we honor those that have served us. The workout will be the CrossFit traditional WOD…..MURPH

As usual, you can scale and modify if needed, or better yet, grab a partner and do Partner Murph!

Bootcamp members are welcome to attend.

Class times are 9am & 10am. There will be no other class times for the day.

Enjoy your Memorial Day!

WOD – Thursday – 05/26/16

On a running clock, perform 1 round every 6 minutes for 4 rounds: (0:00, 6:00, 12:00, 18:00)
Row 20 calories
25 Russian KB siwngs; 53/35
Run 400m
****Score will be your fastest and slowest round. You’ll need to keep track.

Bootcamp – Thursday – 05/26/16

On a running clock, perform 1 round every 6 minutes for 4 rounds: (0:00, 6:00, 12:00, 18:00)
Run 200m
20 Alt. DB Snatch 40/25
50 Double Unders (Scale to 125 Singles)
****Score will be your fastest and slowest round. You’ll need to keep track.

WOD – Wednesday – 05/25/16

WOD – Wednesday – 05/25/16
A) AMRAP 6:
100m Run
10 TTB
5 Hang power clean 155/105
5 Hang squat clean 155/105
– rest 3 min
B) AMRAP 6:
100m Run
10 Pullups
10 Hang power clean 155/105
– rest 3 min
C) AMRAP 6:
100m Run
10 dubs
10 Hang squat clean 155/105

Bootcamp – Wednesday – 05/25/16

A) EMOM 12: (alt) – Core Training!!
:45 sec left side plank
:45 sec right side plank
12-15 Supermans
12-15 Abmat situps
B) 21-15-9
DB Hang Power Cleans (This is not an arm curl…listen to your coach)
Box Jump Overs 24/20
      Cash out with 400m Run
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Today’s WOD

  • WOD – Tuesday – 06/28/16
    June 27, 2016 by
    A) 4 Sets: A1. bench press x18-20 reps; VERY HIGH rep, start light; rest 90 sec A2. dumbbell tate press x10-12 reps. Rest 90 sec https://www.youtube.com/watch?v=VGEQb-9IT10 B) For Time: 40...
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