January 17, 2019

Thursday

Yoga/Mobility Today 4pm


Warm Up:
Row 800m
2 Rounds 
2 Wall Climbs 
10 Burpees 
30 Russian Twist (15/10#)


Strength:
Power Clean
5-3-3-2-2


WOD:
3 Rounds for time of:
Row 400m
15 Box Jumps (24/20")
10 Wall balls (20/14#)
5 Clean and Jerks (135/95#)

**February 21 the CrossFit Open begins! 
It's the first level of competition for the CrossFit  games! Everyone has a shot to see how they rank in the world and all the workouts are done in our gym!  Kinda cool right?! Head over and register for $20 bucks and get more info HERE!!! They've updated the site and it'
s super cool!

January 16, 2019

Wednesday

Yoga/Mobility Tomorrow 4pm!
Remember 40 burpees today!! 

Warm Up:
Row 400m 
2 Rounds
20 Double Unders 
10 Kettlebell Swings (35/26#)
10 Slam Balls (15/10#)


Strength:
Power Snatch 
8-5-3-1-1


WOD:
21-15-9 reps for time of:
Clean and Jerks (DB 35/25#)
Pull Ups 
GHD Sit Ups 


**The CrossFit Open is headed our way! It's the first level of competition for the CrossFit  games! Everyone has a shot to see how they rank in the world! Kinda cool right?! Head over and register for $20 bucks and get more info HERE!!! They've updated the site and it'
s super cool!

January 15, 2019

Tuesday

Yoga/Mobility Thursday 4pm

Warm Up:
Run 400m
EMOM for 6 min 
8 Walking lunges 
3 Burpees 


Strength:
Bench Press 
10-8-8-5


WOD:
Tabata Recoil Style
Toes To Bar
Squats 
Hang Cleans (75/55#)
Burpees 
KB Swings (53/35#)

**8 Rounds of 20 seconds on 10 seconds rest 
**compete as many reps of each movement for all 8 rounds then move to next movement. 1 min rest between movements 

January 14, 2019

Monday

Supposed to be a rainy week! Woo Hoo! ⛈☂
Burpee Challenge 40 Burpees this week! 


Warm Up:
Row 800m
2 Rounds 
15 Air Squats 
15 Sit Ups 
10 Burpees


Skill:
Handstand Push Ups 
7-7
in between sets practice Headstands (no wall) :) See video 


WOD:
No time today! 

CrossFit Total
Find ing 1 rep max of each lift then adding together for total!

Back Squats 
10-8-5-3-1-1

Shoulder Press
8-5-3-1-1

Deadlift
10=8-5-3-1-1 

January 12, 2019

Saturday!


Happy Saturday!! 
Make sure you are up to date with your Burpees!!


AMRAP (with a Team of 3) in 15 minutes
15 Sit-Ups
12 DB Snatches (50/35 total) 
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Synchronized Burpees


Alternate teammates upon completion of each movement. All three partners must complete the burpees together

January 11, 2019

Friday

Happy Open Gym Friday! 


Warm Up:
Over/Under! 
5 Rounds 
300m row 
anything over or under pay in man makers (20/15#)


WOD:
Make up a workout you missed this week!



Create your own workout! 



Practice a lift or skill! Make a muscle up your goal for 2019! 

January 10, 2019

Thursday

Yoga/Mobility Today 4pm
30 Burpees Today 


Warm Up:
50-40-30-20-10 
Double Unders 
Sit Ups 
**if double unders take too long switch to singles and double your number 


Strength:
Deadlifts 
5-5-5-5


WOD:
5 Rounds for time of:
15 Deadlifts (155/105#)
12 Ring Dips 
9 Knee To Elbow