December 11, 2018

Tuesday

Yoga/Mobility Thursday 4pm
Friday no 6pm class this week!


Warm Up:
Row 800m
2 Rounds 
15 OH Squats 
15 KB Swings (35/36#)
15 Back Ext


Strength:
Front Squats 
10-10-8-8-8


WOD:
3 Rounds for time of:
30 DB Snatch (50/35#)
15 Toes to Bar 
15 Pull Ups 


December 10, 2018

Monday

Hope everyone had a great weekend! 


Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
10 Burpees 
15 Wall balls (14/10#)



Skill:
3 Rounds 
6 Handstand Push Ups 
6 Bar Muscle Ups 
*(alternate between kipping and strict)


WOD:
Happy Birthday Robert! 
Lifting Day!
Not timed today! Score is how heavy you go!


Pick 7 different Lifts from the list below. Pick a weight you like that will challenge you, and complete as many reps as it take to equal 1977lbs. What makes this workout hard is picking a challenging weight. 

Example:
Thrusters at 95lbs would be 21 Reps 

Lift Options:
Front Squat, Back Squat, Overhead Squat, Shoulder Press, Push Press, Jerk, Power Clean, Hang Power Clean Squat Clean, Hang Squat Clean, Thruster, Power Snatch, Hang Power Snatch, Squat Snatch, Hang Squat Snatch, Deadlift, Sumo Deadlift High Pull, Squat Clean Thruster, Snatch Balance 
** you could pick 1 weight and tackle all 7 movements! 

December 8, 2018

Saturday

Partner Time!




Two Parts (with a Partner)
Part A: "The Break Up" - EMOM for As Long As Possible:
1st minute: 1 Push Press (125/85 lb) + 1 Burpee
2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees
3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees
etc...

5 minutes Rest

Part B: "The Make Up" - 6 Rounds (alternating) for Time of:
5 Squat Cleans (125/85 lb)
10 Pull-Ups
200 meter Row

Part 1 Each Partner Completes on their own
Part 2: One partner completes a round while the other performs a Max L-Sit, then rests.

December 7, 2018

Friday

Happy Weekend!!


Warm Up:
Run 800m
2 Rounds 
15 Thrusters (45/35#)
2 Wall Climbs 
16 Walking Lunges 



WOD:
OPEN GYM!!

Create a workout of your own!


Make Up a workout you missed from this week or last!


Practice a lift or work on a skill! 

December 6, 2018

Thursday

Yoga/Mobility Today 4pm!
Nikki is coaching 11:30am and 4-5-6pm! 
Come say hi!! She needs a little adult time to even out all the baby talk!! 😎


Warm Up:
Row 400m
EMOM for 6 Min 
6 Burpees 
10 Knee To Elbow 


Skill:
3 Rounds 
Farmer Carry (end of building and back)
Bear Crawl (End of building and back)
**if raining:
2 Rounds 
1 Min Max Calories on Assault bike 
45 Sec Handstand Hold 
2 min Plank Hold 


WOD:
7 Rounds for time of:
10 Burpees 
20 Deadlifts (155/125#)
**For burpees you must jump and touch 6" above your reach (use pull up bars)



December 5, 2018

Wednesday

Yoga/Mobility tomorrow 4pm! 
Join us! 

Warm Up:
2 Rounds 
Run 400m
Bike 10 Calories 
15 PVC OH Squats 

Strength:
Hang Power Cleans 
3-3-3-3-3


WOD:
3 Rounds 
20 Push Ups
50 Air Squats (to a wall ball, no bouncing!)

Rest 1 min

3 Rounds 
20 KB Swings (53/35#)
50 Sit Ups


***
Reminder no 7 and 8am classes on Wednesday anymore!

December 4, 2018

Tuesday

Who has finished their Holiday Shopping?? 
NOT US! 😋🎄


Warm Up:
Rowing Sprints! 
7 rounds 
200m sprint with 45 seconds rest in between 


Strength: 
Snatch Balance! (ever tried it? check out the CrossFit  YouTube video ) 
5-3-3-3-3
**Remember to try to not push the bar with your arms, drop under it with your legs and body! 


WOD:
AMRAP in 15 min of:
5 Muscle Ups (strict) ring RX+
4 Squats Snatches (185/125#)
**sub for MU is 10 strict pull ups, use a light band if you can only get 1 or 2