Monday, August 31, 2015

5 rounds

5 Hang Squat Cleans 135/95
10 Bar Facing Burpees
5 HSPU

5:30 crew

5 rounds

5 SA Ground to OVH 95/60
15 Goblet squats
21 sit ups


Sunday, August 30, 2015

Friday, August 28, 2015

Fun Friday..are you "Nutts" :)

"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Thursday, August 27, 2015

21-15-9

Power cleans
Front rack walking lunge
Push Press


Wednesday, August 26, 2015

10min AMRAP

pullups
burpee box jumps

3-6-9-12-15...

keep working up the ladder until time is up


Tuesday, August 25, 2015

Teams of 3:

 AMRAP 7 of Thrusters:
50 reps at 95/65
50 reps at 115/80
AMRAP at 135/95

3 min Rest

AMRAP 7 Power Clean:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

AMRAP 7 of Dead Lift:
50 reps at 185/135
50 reps at 225/155
AMRAP at 275/185


Monday, August 24, 2015

800m run

5 RFT
10 Dumbell Front Squats
10 Dumbell Push Press
10 SA Ground to OVH

800m run


Friday, August 21, 2015

Fun Friday...

 AMRAP 3 min of:

3 Deadlifts 315/205
3 Bar-facing Burpees

Rest 3 minutes

AMRAP 3 min of:

5 Deadlifts 275/185
5 Bar-facing Burpees

Rest 3 minutes

AMRAP 3 min of:
Bar-facing burpees


Thursday, August 20, 2015

5RFT

20 WB
15 KBS
5 HSPU


Wednesday, August 19, 2015

4 rounds

4 heavy power cleans
8 t2b
400m run

Tuesday, August 18, 2015

7 rounds

5 pull ups
10 pushups
15 squats
10 thrusters

Monday, August 17, 2015

10min Amrap

5 shoulder to overhead
10 deadlifts
15 box jumps

Sunday, August 16, 2015

Friday, August 14, 2015

Thursday, August 13, 2015

100 DU
10 power cleans

80 DU
8 power cleans

60 DU
6 power cleans

40 DU
4 power cleans

20 DU
2 power cleans


Wednesday, August 12, 2015

500m-400m-300m-200m-100m Ski Erg
25-20-15-10-5 Slam Ball
15-15-15-15-15 Butterfly sit ups

New Foundations class starting up...

Hello Folks. I will be offering an On Ramp course for Cross Fit newcomers this fall. This is an introductory course that focuses on developing a base level of fitness and learning fundamental movements. Classes will start Sept. 14 and run every Monday/Wednesday from 7:30-8:30. 12 classes in total over 6 weeks. The class will be capped at 8, so there will be lots of instructor interaction. Cost is $150. If you know of anyone who is interested, please have them contact me or the gym.

Coach Ray

Tuesday, August 11, 2015

100 double unders
10 power snatch

80 double unders
8 power snatch

60 double unders
6 power snatch

40 double unders
4 power snatch

20 double unders
2 power snatch


Monday, August 10, 2015

400m run
45 backsquats

400m run
30 front squats

400m run
15 OVHS

Friday, August 7, 2015

Fun Friday

The "Sandwhich"

80 Calorie row
40 Shoulder to OVH
80 Deadlifts

Thursday, August 6, 2015

Teams of 2:
 
200 meter Kettlebell Carry each person
50 Push Press- one person works at a time
200 Run as a pair no weight
50 Push Press- one person works at a time
200 Meter Kettlebell Carry
 
*Partner must hold KB in the rack position while other partner is doing Push Press

Wednesday, August 5, 2015

21-15-9

thrusters
burpee box jumps

5:30 crew:

6 rounds
5 Thrusters 115/85
5 burpee box jumps

Tuesday, August 4, 2015

50 tire fips
50 wall balls
50 box jumps
50 t2b


Sunday, August 2, 2015