OPEN WORKOUTS WILL START AT 11:30!...BE HERE!
Friday February 28, 2014
WOD
A. Squat 60-65% 3x10sets E2M
*speed is key!
B. 14.1
10 minute AMRAP
30 Double Under
15 Snatches 25/35kg
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Thursday February 27, 2014
WOD
A. Gymnastics
B. 10 Rounds For Quality
30 Sec TGU(alt hands each round)
30 Sec Rest
30 Sec Strict Pull-Up
30 Sec Rest
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Wednesday February 26, 2014
WOD
A. 5 Rounds (add weight each Round)
Strict Press x1
Push Press x3
Push Jerk x5
B. For Time:
50-40-30-20-10
Double Under
Strict Push-Up
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Tuesday February 25, 2014
WOD
A. Deadlift 3-3-3-3-3
B. 15 Minute AMRAP
6 Wall Ball
9 Box Jump 24/30"
12 Sit-Ups
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Friday February 21, 2014
WOD
A. Squat MAX OUT!
B. For Max Reps
4 Minute AMRAP Clean & Jerk 50/70kg
4 Minute Rest
3 Minute AMRAP Clean & Jerk 50/70kg
3 Minute Rest
2 Minute AMRAP Clean & Jerk 50/70kg
2 Minute Rest
1 Minute AMRAP Clean & Jerk 50/70kg
1 Minute Rest
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Thursday February 20, 2014
WOD
A. Push Press 5-5-5-5-5
B. For Max reps
2 Minute Row cal
1 Minute Rest
2 Minutes Ring Dip
1 Minute Rest
2 Minute Pull-Up
1 Minute Rest
2 Minute Alt Pistol
1 Minute Rest
2 Minute Alt DB Snatch
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Dear Mark: Wheat Germ Agglutinin and Leptin, Early Allergen Introduction, Fasted Training, Green Bananas, and Sunchokes
Wednesday February 19, 2014
WOD
A. Muscle-Up/Pull-Up
B. For Time:
25 T2B
100 Wall Ball
25 T2B
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Tuesday February 18, 2014
COME CHECK OUT THE KETTLEBELL CLASS TONIGHT @7:00PM!
WOD
A. Power Snatch 3-3-3-3-3-3-3
B. 5 Rounds for Time
5 Deadlift 125/85kg
10 Burpees
C. 100 Sit-Ups
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Monday February 17, 2014
WOD
A. Clean + 3 Front Squat
B. 3 Rounds For Time
21 Front Squat 45/60kg
21 Box Jump 24/30"
12 C2B
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Holiday Hours
HOLIDAY HOURS
MONDAY FEBRUARY 17
12-3PM OPEN GYM
3PM REGULAR CLASS
4PM REGULAR CLASS
5PM REGULAR CLASS
Friday February 14, 2014
HAPPY VALENTINES DAY?
WOD
A. Back Squat 90%x3x3sets
B. 10 Minute AMRAP "Annie"
50-40-30-20-10
Double Under
Sit-Up
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Thursday February 13, 2014
WOD
A. 2 Position Power Clean (Floor-Hang)
B. EMOTM 15 Minutes
7 Box Jump 24/30"
7 Hand release Push-Up
7 Sit-Up
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3 REASONS TO DO THE 2014 CROSSFIT GAMES OPEN
Wednesday February 12, 2014
WOD
A. Muscle-Up/Strict Pull-Up
B. 3 Rounds For Time
21 Pull-Ups
42 Med Ball Clean
15 HSPU
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Tuesday February 11, 2014
WOD
A. Strict Press 5-5-5-5-5 (static weight)
B. 40-30-20-10-40
KBS 1.5/2p
Wall Ball
3 Burpees at the start of each minute(yes start with Burpees!)
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Monday February 10, 2014
WOD
A. Hang Power Snatch 5-5-5-5-5
B. 12 Minute AMRAP
10 Alt DB Snatch
20 Push-Ups
5 C2B
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Friday February 7, 2014
WOD
A. Back Squat 90%x4x3sets
B. Ladder Rep Burpees EMOTM
Min 1-1 Burpee
Min 2-2 Burpee
Min 3-3 Burpee
Min 4-4 Burpee
... Till you can not complete the reps
C. 100 Sit-Ups
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Thursday February 6, 2014
WOD
A. Power Clean + Push Press
B. 10 Rounds For Reps
30 Second Hang Clean
30 Second Rest
30 Second Ring Dip/Push-up
30 seconds Rest
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Four Reasons Every CrossFitter Should Participate in the CrossFit Games Open
Wednesday February 5, 2014
WOD
A. Muscle-Up/Strict Pull-Up
B. 15 Minute AMRAP
7 T2B
14 Box Jump 20/24"
21 KBS 1/1.5p
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A Call to Action for Crossfitters: The Prioritization of Gymnastics Movements and Standards
Tuesday February 4, 2014
WOD
A. Deadlift 60-65% 3x10sets EMOTM
B. 20 Minute AMRAP
20 Pull-Up
30 Push-Up
40 Sit-Up
50 Squat
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Monday February 3, 2014
WOD
A. OHS 5-5-5-3-3-3
B. 5 Rounds For Reps
30 Sec AMRAP Thruster 45/60kg
30 Sec Rest
30 Sec AMRAP Wall Ball
30 Sec Rest
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