Friday, February 28, 2014

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches, 75/55

Games Open 14.1

Thursday, February 27, 2014

7 min AMRAP

6 Power Cleans
6 Pistols
6 HSPU

Wednesday, February 26, 2014

5 rounds

10 kb split jerks
20 kb swings
20 box jumps


Tuesday, February 25, 2014

15 thrusters
21 SDLHP
12 Thrusters
15 SDLHP
9 Thrusters
9 SDLHP



Monday, February 24, 2014

11 min AMRAP

5 power cleans
5 SA Dumbell Ground to overhead
9 air squats


5:30 class

5 rounds

5 hh squat cleans
10 bar facing burpees
5 bar muscle ups

Sunday, February 23, 2014

Saturday, February 22, 2014

Friday, February 21, 2014

Thursday, February 20, 2014

4 rounds

10 ground to overhead
25 kb swings
10 t2b or 20 double pumpers
25 air squats

Wednesday, February 19, 2014

10 Power Cleans
then
3 rounds of
25 medball cleans
50 double unders
then
10 Power Cleans

Tuesday, February 18, 2014

5 rounds
10 OVHS
10 Pullups

Friday, February 14, 2014

Wednesday, February 12, 2014

100 Slam Balls

Tuesday, February 11, 2014

30m - Plate Lunge Walk (45/25)
2 Rope Climbs
6- C2B Pull-ups
30 -Wallballs
6 - C2B Pull-ups
2 - Rope Climbs
30m – Plate Lunge Walk (45/25)






Monday, February 10, 2014

The 2014 CrossFit Games Open is just around the corner...

“The CrossFit Games are about more than just crowning a champion. The Open level is a great, big measuring stick. Maybe it’s you against yourself, your brother or every other guy your age in the world. But I think that’s part of why people love competing at anything. You find out where you stack up.” - Justin Bergh, General Manager of the CrossFit Games

_________

21-15-9

Deadlifts
Burpees box jumps

Saturday, February 8, 2014

 "Jackie"

1000m row
50 thrusters
30 pullups


Friday, February 7, 2014

Friday at the fights!

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

Thursday, February 6, 2014

AMRAP 4 min
15 Wall Ball
15 Swings (53/35)
Rest 1 min

AMRAP 3 min
15 Wall Ball
15 Swings
Rest 1 min

AMRAP 2 min
15 Wall Ball
15 Swing

Wednesday, February 5, 2014


60 – Weighted Sit-ups
30 – SH 2 OH (115/75)
P1 - 500m Run, P2 – BB HOLD
20 – SH  2 OH
P1 – 500m Run, P2 – BB HOLD
10 – SH 2 OH

One athlete will be on the ground while one partner is standing on their feet. On 3-2-1-GO athletes will complete 60 weighted sit-ups, splitting the reps up however they choose to. After completion of the 60 reps athletes will move to the 30 S2OH mat where partners will work 1 at a time to complete the required amount of reps. Once they complete the 30 reps one athlete must hold the bar in the frontal plane for the entire completion of the other athletes 500m run. If the athlete who is holding the BB drops it or breaks the rule/standard for the movement there will be a 10 burpee penalty for the running athlete once they return. Athletes cannot move onto the next mat till those burpees are completed.  After the completion of the run and penalty if need be one of the athletes must move the bar onto the 20 rep mat where they will complete the S2OH. Again one partner will hold the bar while the other runs 500m. Once back they will move the bar again to the final 10 rep mat where they will complete the required reps. The time stops when both athletes cross the lane marker they started on.


Battle on the Border Event 2.1

Tuesday, February 4, 2014

21-15-9

Box Jumps
Back Squats


5:30 Class:
7 min AMRAP
3 power cleans
3 HH Squat Cleans
3 Push Press

same weight on bar



Monday, February 3, 2014

500 m row then

3 rounds

12 OVHS
12 T2B


            

Saturday, February 1, 2014