April 28, 2017

Friday

It's the WEEKEND!!! 
Nikki coaches this afternoon, come lift and hang out! 

Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
20 Russian Twist (15/10# slam ball)

WOD: 
AMRAP in 18 min :) 
Bear Crawl 200ft 
15 Thrusters (75/55#)
20 Pull Ups 
15 Clean and Jerks (95/65#)
20 Pull Ups 
15 Deadlifts (135/95#)
200ft Bear Crawl 


**Running club meeting 6:45 tomorrow morning! Then CrossFit workout 8am! 


April 27, 2017

Thursday

Mobility/Yoga Tonight 6pm! See you there! 
Warm Up:
Run 200m
Bike 20 Calories 
15 Back Ext


Lift:
Back Squat 
10-8-8-8-10 
*Start light and work up to heavy last two sets! 


WOD:
3 Rounds for time of:
15 Burpee Box Jumps (24/20")
20 Wall Balls (14/10#)
25 Kettlebell Swings (53/35#)
30 Double Unders 

**Tomorrow afternoon Nikki is coaching! Come hang out and lift or make up a workout! 

April 26, 2017

Wednesday

Tomorrow is Yoga/Mobility 6pm! Work on that flexibility to hit higher lift numbers! 

Warm Up:
Over/Under Rowing! 
5 Rounds 
150m Row 
**anything over or under 150m you pay in KB swings between each round! 


Skill:
Hip Flexor Stretches


WOD:
No Time for Today's Workout :)
See if you can do...
10 Rope Climbs
 Run 400m
10 Rope Climbs
50 Sit Ups


April 25, 2017

Tuesday

Happy Tuesday!! 

Warm Up:
Run 800m
3 Rounds 
15 Sit Ups 
40 Mountain Climbers (tot)
10 Push Ups 

Lift:
Deadlift
10-10-10-10 
(115/75) (135/95) (155/115) (185/135) 

WOD:
As Many Reps as Possible in 20 min
100 DB Snatches (40/25#) (alternating arms) 
80 Calorie Row 
60 Burpees (jump over Dumbbell) 
40 Bar Muscle Ups 
*(pull Ups if you don't have muscle ups) 



April 24, 2017

Monday

Holy Cannoli!!! Saturday was SO FUN!!! What an awesome competition! Congrats to all our athletes who kicked some butt! 

Warm Up:
Row 500m 
20 Air Squats 
100ft Bear Crawl 
100ft Burpee Broad Jumps 


Lift:
 Hang Snatch 
8-5-3-2-2-2 
Warm those shoulders up well!! 

WOD:
AMRAP in 20 min of:
25 Toes to Bar 
50 Double unders 
15 Squat cleans*

*1st rnd, 2nd rnd, 3rd rnd, 4th rnd, 5th rnd)
 (75/55#, 95/65#, 115/75#, 125/85, 135/95) 

**Huge Thank you to all the volunteers and judges this weekend! Couldn't have had such an awesome day without you guys!!! 

April 22, 2017

Saturday

It's Game Time! 

Athlete Check in 7:45am

Athlete Briefing 8:30am

Workouts Start 9am SHARP! Don't be late! 


If you aren't competing come check out the vendors and watch some awesome workouts! 


April 21, 2017

Friday

So excited! Festivus Games is TOMORROW!!!! 9am-3pmish... come watch and cheer!!! Vendors, food, and workouts! WOO!! 


***Reminder there is NO AFTERNOON CLASSES TODAY! We need to set up for the comp! 


Warm Up:
2 rounds 
Row 400m
20 Walking Lunges
 15 Back Ext
15 Air Squats 


WOD:
"Helen" 
Run 400m
21 KB Swings (53/35#)
12 Pull Ups 



**Due to our competition Saturday, we will NOT be having afternoon classes Friday. Saturday we will not have 8a class, competition starts at 9am! Athlete Check in 7:45! Come check it out!