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WOD – Tuesday – 11/25/14

HS Walk Invitational 2014

CLICK HERE for Thanksgiving Schedule

A) Skill/Warm-up: 3 Rounds NOT for Time
  • 10 DB press – light
  • 5 Walk The Floors
  • 8-10 Bent over rows – 85/55-ish (choose a  weight)
 

B) Sumo Deadlift: 5 x 3 – increasing.

Build to a heavy, but not maximal set of 3 reps. (Do NOT post load)
 

C) AMRAP 9:

  • 9 TTB
  • 7 HSPU (scale to 12 pushups, not a box or bands….needs to keep moving)
  • 9 Wallball 20/14

 

WOD – Monday – 11/24/14

WOD – Monday – 11/24/14

Gabe Handstand

 

Thanksgiving Schedule 

 

A) Warmup: 2 Rounds NOT for time

  • 18 wallball
  • 100m Farmers carry
  • 8-10 Ring Dips
  • 20-30 Dubs or attempts

 

B) 4 Rounds For Time:

  • 10 Fr Rack Alt Lunges 115/75
  • 15 Burpee over bar
  • 20 Push press 115/75

2 min rest btwn rounds (self time)

Holiday Hours…

Holiday Hours…

Thanksgiving image snoopy

Thursday closed.

Friday: 8am bootcamp. 9am, 10am & 12pm CrossFit.

Onramp will be on Monday and Tuesday at 8pm, rather than Wednesday & Thursday.

WOD – Friday – 11/21/14

WOD – Friday – 11/21/14

Kailie on Chucks boat 2014

Happy 7th Birthday Kailie!

 

A) Strength: Bench Press

Build to a 1RM (with a spotter of course)

 

B) For Time:

  • 20 Power Cleans 95/65
  • 20 Wallballs 20/14
  • 20 Power Snatch 95/65
  • 20 burpees
  • 20 Power Snatch 95/65
  • 20 Wallballs 20/14
  • 20 Power Cleans 95/65

WOD – Thursday – 11/20/14

WOD – Thursday – 11/20/14

Utah & wifey

 

A) 3 Rounds NOT For Time: (any order)

  • 2 Rope Climbs OR 3 planks
  • 100m Sled Push or Pull – Pick weight
  • 30 Sec HS Hold (against wall)
  • 10 Hollow Rocks or GHD Sit-ups

 

B) 2 Rounds For Time:

  • 400m Run
  • 40 KB Swings 53/53
  • 50 Double Unders   (scale to 100 Singles)
  • 15 HSPU or 7 WallClimbs* (Scale to modified HSPU or 14 wtf’s)

*either will suffice for Rx

 

C) 1,000m Row OR 60 Cal Airdyne

 

WOD – Wednesday – 11/19/14

WOD – Wednesday – 11/19/14

camille tire flip 2014 invitational

 

A) 4 x 200m Run every 2 Minutes

Increase speed each round. Finish at 90%

 

B) Strength: Front Squat

reps =      5-3-1,            5-3-1,             5-3-1

%=     65-70-80,     70-80-92,     80-90-101*

*Can you hit a PR?

 

C) 21-15-9-15-21

  • Jumping Squats
  • Abmat Sit-ups

WOD – Tuesday – 11/18/14

WOD – Tuesday – 11/18/14

kara webb snatch 2014

 

A) Skill/Warm-up: 3 Rounds NOT for Time

  • 15-30 Double Unders – depending on skill level
  • 2-4 mu’s OR 6 C2B OR 8 Pull-ups OR 10 Jumping Pull-ups
  • 8 Good Mornings 45/35

 

B) 3 Rounds For Time

  • 10 Deadlifts 275/185
  • 15 Pull-ups*
  • 20 Box Jumps 24/20
  • 25 Hand Release Push-ups

*RX+  do C2B pull-ups

WOD – Monday – 11/17/14

WOD – Monday – 11/17/14

Lukas H Clean 2014

 

A) Warmup: 2 Rounds NOT for time

  • 6 Turkish Gettups
  • 10 V-ups
  • 15 Jumping squats

 

B) EMOM 24: (Strength/Volume/Skill)

  • Min 1: 2 Power Cleans + 2 Front Squats @ 80% of 1RM power clean
  • Min 2: 10 Walking Lunges (KB or DB- pick weight)
  • Min 3: 8 TTB

 

C) 3 Rounds For Time:

  • 15 Wallballs
  • 12 burpees   (fast and furious)

WOD – Friday – 11/14/14

WOD – Friday – 11/14/14

Camille running 2014

 

A) Strength: Back Squats

  • 5×2, 2×3 @ 80%

 

B) For Time: 21-15-9

  • power cleans 95/65
  • burpee over bar
  • Double Unders (2:1 Singles)

 

C) NOT For Time:

  • 400m Farmers Carry – You choose weight

WOD – Thursday – 11/13/14

WOD – Thursday – 11/13/14

Pat Will & Matt at Battle 2014

 

A) Skill/Warm-up: 3 Rounds NOT for Time – (Any order)

  • 15-30 Double Unders – depending on skill level
  • 2-4 mu’s OR 6 C2B OR 8 Pull-ups OR 10 Jumping Pull-ups
  • 30-45 sec Superman hold
  • 50m Sled push OR pull – chose weight

 

B) 3 Rounds For Time:

  • 400m Run
  • 6 Power snatch 95/65
  • 8 Man makers 40/25-ish* (DB Push-up, R-row, L-row, hang clean, jerk)
  • 10 pull-ups

*KB’s can be used instead of DB’s if lack of equipment for Man makers

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