December 16, 2017

Saturday

We are one week away from our 
CHRISTMAS WORKOUT AND SOCK EXCHANGE PARTY! 
Next Saturday Join us at 8am and bring a wrapped pair of socks! 





Today's WOD:
Girls Gone Wild 
For Time:
21 Thrusters (95/65#)
21 Pull Ups 
Run 400m
21 Power Cleans (135/95#)
21 Ring Dips  
50 Double Unders 
50 Sit Ups 
Run 400m
30 Box Jumps (24/20")
30 Wall Balls (20/14#)
little bit of Fran, Elizabeth, Annie, & Kelly

December 15, 2017

Friday

Last Friday before Christmas Weekend! 
So exciting 


Warm Up:
Run 800m
10 Tire Flips 
30 Russian Twist (15/10# slam ball)


WOD:
Open Gym! 
Make up a workout you missed this week

Create your own workout ... or have a coach do it for you 

Go run 2-3 Miles and flush out the week

Google Crossfit Hero workouts and prepare to kick your own butt! 

Use this time wisely... enjoy it... and have some fun! 

December 14, 2017

Thursday

Yoga/Mobility 6pm tonight! After this week... we need it
Don't forget to get your socks for the Party next Sat. Dec 23rd. 8am

Warm Up:
2 Rounds 
Bear Crawl 150FT
Broad Jumps 150 FT

Skill:
Man Makers :) 
4-6-8-10 reps
*increase weight each time 

WOD:
AMRAP in 20 Min 
Run 400m
30 Push Press (65/45#)
20 Jumping Chest to Bar Pull Ups 


December 13, 2017

Wednesday

Happy Hump Day! 
Only 11 Sleeps until SANTA!!!
Can you guess the tushy's in this picture?? 

Warm Up:
Sleds.. sleds... Sleds! 
2 Rounds 
Pull Sled to end of build and back (3-45s/2-45s)
15 Burpees 


Lift:
Power Clean Practice 
5-8-8-8
Heavy as you want


WOD:
2 Rounds for time of:
30 Double Unders
30 Wall Balls (20/14#)
30 Box Jumps (24/20")

Rest 2 Min 

2 Rounds 
Sled PUSH to end of building and back (same weight as warm Up)
30 GHD Sit Ups 



December 12, 2017

Tuesday

Got your socks yet for the Christmas Eve Eve sock exchange? Just bring a pair 
of WRAPPED socks and let's swap! We will find a fun game then have our
 12 Days of Xmas Workout! Saturday Dec. 23rd 8am

Warm Up:
20-10-10 
Double Unders
Push Ups 


Skill:
Turkish Get Ups 
6-6-6-6
**alternate arms, go slow and work on form... get heavy if you can


WOD:
4 Rounds for time of:
Row 500m
10 Overhead Squats (135/95#)

**You can take it from a rack... but you shouldn't :) 

**Yoga/Mobility Thursday 6pm! 

December 11, 2017

Monday

Monday's..... fresh start to a fresh week! Let's make it a strong one!

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


We are going straight into the workout today... should be a fun one! 


WOD:
"The Seven" (*30 min cap)
7 Rounds for time of:
7 HSPU 
7 Thrusters (135/95#)
7 Knee To Elbow 
7 Deadlifts (245/205#)
7 Burpees 
7 Kettlebell Swings (70/53#)
7 Pull Ups 

Chris Spealler : 20:06 Graham Holmburg 24:37 
**This s a hero WOD, meant to be heavy but fast. If needed scale rounds down but pick up your intensity! Try to do all 7 reps unbroken always 

December 9, 2017

Saturday

Happy Weekend! Only one weekend left till Christmas! 

This workout is called "300" it's the workout the actors used to train 
for the Movie "300," all I remember is a bunch of guys with rock hard abs!


WOD:
Partner if ya like... it is Saturday :) 

25 Pull Up s
50 Deadlifts (135/95#)
50 Push Ups
50 Box Jumps (24/20")
50 Floor Wipers (135/95#)
50 Single Arm Clean and Press (DB 35/25#) *use little to no power from the leg
meaning as strict as possible (for the clean and press)
25 Pull Ups