March 23, 2017

Thursday

Yoga/Mobility Tonight at 6pm! 

Warm Up:
EMOM for 6 Min 
3 Knee To Elbow 
4 Thrusters (45/35#)

WOD:
3 Rounds for Time of:
12 Deadlifts (115/75#)
1 Rope Climb 
9 Hang Cleans 
1 Rope Climb 
6 Jerks 
1 Rope Climb



**Come join us for a fun Friday Night! Tomorrow at 5:30pm come to Recoil and complete 17.5 then cheer on your teammates, eat pizza, and drink beer! Let's close out this CrossFit Open with a BANG! Everyone is welcome! Come support and eat if you don't want to workout! 

March 22, 2017

Wednesday

Who's getting a muscle up by Summer?? 
We've got the tools, it's up to YOU to take the time to practice! 

Warm Up:
2 Rounds 
10 Tire Flips 
10 Calories Bike
10 Ring Rows 

Skill:
Muscle Up Practice
Ring or Bar 
*Don't have your pull up yet?? Then use this time to practice Kipping Pull Ups 

WOD:
21-18-15-12 Reps for time of:
Plyo Push Ups 
Toes to Bar 
Kettlebell Swings (53/35#)

**Miles for March is almost over! Have you been getting those extra runs in??? Shirts should be arriving any day! We will have a male and female winner!!! Don't worry... marathon runner Coach Casie can't win :) 

**Running Club will meet this Saturday 6:45am and we will have the CrossFit workout at 8am! 

March 21, 2017

Tuesday

Only one OPEN Workout left to go! Join us this Friday for 17.5! Come workout then  enjoy..cheering, food, and beer! Everyone welcome, bring the family so they can see you in ACTION! 5:30pm this Friday! 

Warm Up:
2 Rounds
Run 200m
1 Min Plank Hold
30 Russian Twist (15/10#) slam ball

**Group Stretching of the Hamstrings :) 

Lift:
Hang Clean 
8-5-3-1-1.....

WOD:
Happy Birthday Miss Amber! We love you tons! 
3 Rounds for time of:
30 Walking Lunges 
20 Burpees 
10 Power Cleans (115/75#)

Rest 2 Min 

3 Rounds of:
10 Pull Ups 
15 OH Plate Sit Ups (20/15# slam Ball :) 

**Mobility/Yoga is this Thursday at 6pm! Come try it out! 

March 20, 2017

Monday

17.4 here we come!!! If you did 16.4 check your score and see if you can beat it today! Picture of 2016 16.4 :) 

Warm Up:
2 Rounds 
Run 400m
20 Walking Lunges 
20 Double Unders
10 Shoulder Press (45/35#)



Skill:
HSPU Practice Kipping or Strict! (no pad for RX)



WOD:

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14# ball to 10/9-ft. target
55-calorie row
55 handstand push-ups


**This Thursday the final OPEN workout  17.5 will be released! We would like to have "Friday Night Lights" starting Friday 5:30pm! Come in and complete 17.5 in front of your Recoil Team cheering you on and have some Pizza and Drinks to celebrate your score afterwards! Everyone is welcome, bring family and friends! 

March 18, 2017

Saturday

How are you feeling after St. Patrick's Day falling on a Friday, bet I have a bunch of hung over leprechauns! 

Running club can meet at Recoil at 6:45 but Nikki will not be here today! 

CrossFit Workout 8am! 
For Time:
Row 400m
21 Power Clean (115/75#)
21 Kettlebell Swings (53/35#)
Bike 40 Calories 
15 Power Clean 
15 Kettlebell Swings 
Bear Crawl (end of building and back)
21 Power Clean  
21 Kettlebell Swings 

March 17, 2017

Friday

Happy St. Patrick's Day!!! 
Remember we are closed this am, but come in this afternoon 4,5,6pm! 
Tomorrow join us for 8am workout! Running Club is welcome to come run at 6:45am but Nikki will not be here! 

Warm Up:
2 Rounds 
Bike 20 Calories 
Row 300m


WOD:
For Time:
Run 400m
5 Rope Climbs 
15 Burpees 
Run 400m
4 Rope Climbs 
15 Burpees 
Run 400m
3 Rope Climbs 
15 Burpees 
Run 400m
2 Rope Climbs 
15 Burpees 




March 16, 2017

Thursday

17.4 comes out at 5pm!! What will it BE????
How are you doing on your Miles for March??? Better start running! 

Warm Up:
Run 800m
2 Rounds 
3 Wall Climbs 
10 KB Swings (35/26#)

Lift:
Shoulder Press Max
*no movement in the body
8-5-3-1-1-1 


WOD:
For Time:
50-40-30-20-10 Reps of:
Double Unders 
Sit Ups 

Rest 2 min 

800m Run
12 Deadlifts (155/115#)
 Run 400m
24 Deadlifts 

**Workout at 5pm and then stay for yoga/mobility at 6pm! 😃
**No AM classes this Friday Morning, get up and go for a run!