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WOD – Monday – 12/01/14

WOD – Monday – 12/01/14

Julie & Camille Sled Pull 2014

Happy December! Back to the Grind after a nice long weekend. Lets do WORK!

 

A) Warmup: Tabata – 2 Rounds
Air squats
push ups
ring rows
Situps
20 seconds on, 10 seconds rest x 2 (1 minute each sation)
Total time = 8 Minutes
Do not post score. Perform reps at about 70% intensity
B) Barbell work: Back Squats – 4 sets of 5 reps
Increase Load. Do not Post load but keep record
C) AMRAP 8
5 pull-ups
10 Push-ups
15 Air Squats

WOD – Black Friday – 11/28/14

WOD – Black Friday – 11/28/14

Rob & Nicole 14.2

 

Time to work off that food hangover! It’s Benchmark Friday!

Class times for CrossFit today are 9am, 10am & 12pm. We also have a Bootcamp class at 8am.

 

‘NANCY’ – 5 Rounds For Time:

  • 400m Run
  • 15 Overhead Squats 95/65*

* If unable to perform a proper OHS, scale to Back squats

WOD – Wednesday – 11/26/14

WOD – Wednesday – 11/26/14

Beach Event 2011 Games

THANKSGIVING SCHEDULE

 

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

  • 15 kipping tac’s (hang from pull-up bar and kip back & forth)
  • 20m Bear Crawl
  • 7 Bent over rows – 95/65-ish (choose a weight)
  • 100m run

 

B) Chipper Time!!!! For Time:

  • 10 Hang Power Cleans 135/95
  • 20 Pullups
  • 30 Box Jump Overs 24/20
  • 40 KB Swings 53/35
  • 50 Double Unders (scale to 100 singles)
  • 800m Run
  • 50 Double Unders (scale to 100 singles)
  • 40 KB Swings 53/35
  • 30 Box Jump Overs 24/20
  • 20 Pullups
  • 10 Hang Power Cleans 135/95

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

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