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 


December 8, 2017

Friday

Weekend is here!!! Only 2 more Fridays until CHRISTMAS!! 


Warm Up:
3 Rounds 
10 Burpees 
30 Russian Twist (20/15#)
30 Second Handstand Hold 


WOD:
Fridays are OPEN GYM! 
Go for a run... pick a workout you have missed... or create your own workout! 

Really into lifting?? Take this time to warm up well and go for a max in a lift? Or just practice form! 
Open gym is a great time to work on weaknesses or things you cringe at when you see the in a workout! :)



December 7, 2017

Thursday

Hot ... Cold... Mother Nature get it TOGETHER! 


Warm Up:
40-30-20
Double Unders 
Lunges 


Skill:
Toes To Bar ... But harder 😵
10-10-10


It's Coach Rob's Birthday! Happy Birthday!
Here are two options to help him celebrate!
1. EMOM for 40 Min
    1 Rope Climb
**Before you panic, this is doable, try it

2. Pick 7 Olympic Lifts (for time)
Pick a weight that is challenging and lift it as many times as it
takes to equal 1977lbs! (example: Deadlifts at 95# would be 21 reps) The higher the weight the less reps you do!

Lift Options: Deadlift, Power Snatch, Squat Snatch, Hang Squat Snatch, Hang Power Snatch, Power Clean, Squat Clean, Hang Power Clean, Hang Squat Clean, Shoulder Press, Push Press, Jerk, Front Squat, Back Squat, Overhead Squat, Clean and Jerk, Hang Clean and Jerk, sumo deadlift high pull 


**Yoga/Mobility tonight 6pm! 

**We have a ton of people signed up for the Spartan Race Sunday Jan. 28th! How cool! The earlier you sign up the cheaper it is! Register Here Team: CrossFit Recoil Password: Recoil   Register as a individual and it will prompt you to join a team! 

December 6, 2017

Wednesday

Yoga/Mobility Tomorrow Night 6pm! 
See you there!

Warm Up:
2 Rounds 
Row 500m
10 Burpees 
10 PVC Pass Thru's 
10 Kettlebell Swings (35/26#)


Strength:
Deadlifts 
10-8-5-5-5 
Get heavy to warm up for workout 


WOD:
2 Rounds for time of:
15 HSPU 
10 Deadlifts (255/185#) 
20 Floor Wipers (95/65#)
30 Burpees 

**Have you gotten your socks yet for the Holiday Sock Exchange??? Saturday Dec 23rd 8am here at Recoil, 12 Days of Christmas Workout and Sock Exchange! Can't wait! 

December 5, 2017

Tuesday

Some good lifting yesterday team! 

Warm Up:
50 Single Jumps 
10 Thrusters (DB 20/15#)
10 V-Ups


Strength:
Hang Squat Cleans 
10-10-10-10 
(45/35)(75/55)(95/65)(115/75#)


WOD:
Jeff 
AMRAP in 20 Min of:
Run 400m
31 Box Jumps (24/20")
31 Push Ups 
31 Toes To Bar 

***I just love bear crawls