October 21, 2017

Saturday

Saturday's are for Partner Workouts! 





For Time:
80 Wall Balls (20/14#)
Run 200m
70 Russian Twist (20/15# slam Ball) 
Bear Crawl 150 Ft 
60 DB Push Press (35/25#)
Run 200m
50 Burpee Over Partner (partner holds plank) 
Bear Crawl 150ft 
40 HSPU 
Run 200m
30 Knee To Elbow/ Toes to Bar/ Pull Up 
Bear Crawl 150ft 
**Run and crawls are done together as partners 

October 20, 2017

Friday

It's Friday... so that means it's OPEN GYM DAY!! 

We will give you a few helpful ideas for a workout, you can lift some heavy stuff, 
or make up a workout you have missed! 

Warm Up:
2 Rounds 
Row 500m
2 Rounds 
10 Tire Flips 
10 Sledge Hammer Strikes (each arm) 


WOD:
OPEN GYM! 
1. Work on a lift you want to master 

2. Go Run 5k 

3. Pick one of the "CrossFit Girls"

4. You can fill in the Blanks to create your own torture... 
21-18-15-12-9 Reps for time of:
(lift)
(body wight movement)
(Conditioning movement) 

Get Crazy! 

October 19, 2017

Thursday

Something about Thursday's make us really happy! 
Reminder our body fat challenge is currently happening! The dunk tank truck will be back Nov. 13th! 

Warm Up:
2 Rounds 
Sled Push to End of building 
Sled pull Back 
10 Broad Jumps 


Skill:
What's your max box jump height? 


WOD:
AMRAP in 18 min:
30 Double Unders 
20 Box Jumps (30/24")
10 Ring Dips 
5 Wall Climbs 



**Don't forget, Nikki is coaching tomorrow afternoon 4,5,6pm! Open gym and all kinds of fun! 

October 18, 2017

Wednesday

Yoga/Mobility Tomorrow night! 
Great News... NIKKI is coaching Friday afternoon classes! Come in and let's have some fun! 

Warm Up:
2 Rounds 
30 Jumping Jacks 
10 Overhead Squats (PVC)
30 Mountain Climbers 


Core:
Tabata Sit Ups! 
Ab Mat
Plank
Toe Touch (legs straight up) 
9x 

WOD:
Todays workout is not timed...
Bear Complex 
7-7-7-7-7 
Power Clean-Front Squat-Push Press-Back Squat-Push Press 
*Remember we did this last week! First set of 7 complete with empty bar, then climb up. hands can't leave the bar once you start the set of 7 :) 

October 17, 2017

Tuesday

It's October 17... please tell me Fall Weather is coming... 

Warm Up:
Row 600m
EMOM for 5 Min:
10 Kettlebell Swings (35/26#)
5 Thrusters (45/35#)


Lift:
Snatch! 
10-5-3-3-3  
Hang Power Snatch/Power Snatch/ Squat Snatch  
**All 10 of one... then all 5 of next... and so on... you can rest between movements 


WOD:
Run 800m
Row 40 Calories
30 Burpees 

Rest 2 Min 

2 Rounds 
10 HSPU (scale 15x)
15 Pull ups 



October 16, 2017

Monday!

Oh WOW! What a fantastic weekend! Our Festivus Games Competition was a
HUGE SUCCESS! 35 teams over 150 people... Recoil was ROCKING!  
Congrats to our teams that placed, super proud of you! 

Warm Up:
Run 400m
2 Rounds 
12 Air Squats (hold 15/10# plate out front)
10 Push Ups 
15 Sit Ups 


Lift:
Back Squats! 
10-10-8-5-5 Reps 
*work up to heavy

WOD:
3 Rounds for time of:
10 Clean and Jerk (115/75)(125/85)(135/95)
15 Toes to Bar 
3 Rope Climbs 

October 13, 2017

Friday

Tomorrow is the big day! We have 35 teams competing here at Recoil! 
Come by and watch some of the action!!! 

**Reminder there are no classes this afternoon or tomorrow morning! 


Warm Up:
2 Rounds 
30 Jumping Jacks
Run 200m
5 Inch Worms 



WOD:
Happy Friday 13th! 
Open gym today!
 Go in and work on a lift, create your own workout... let coach Casie design one for you (lot's of running then) or pick one from this week you missed! Just get up and get in here!!