Friday, July 19, 2019

Thursday, July 18, 2019

4x
25 wall ball shots
200m run
10 dumb bell snatch

Tuesday, July 16, 2019

death by kettlebell swings..

minute 1:
2 swings

minute 2:
4 swings

minute 3:
6 swings...

continue till you can not complete required swings in the minute



Monday, July 15, 2019

7min amrap

10 front squats
10 SABBPU
100m run


Thursday, July 11, 2019

5x

5 deadlifts
50 double unders


Wednesday, July 10, 2019

5x

10 SA Dumbbell Thruster
10 T2B

Tuesday, July 9, 2019

Monday, July 8, 2019

4x

200m run
20 box jumps
20 push ups



Thursday, June 27, 2019

Monday, June 24, 2019

5x

7 dumbell thruster
7 burpees

buy out:
60 burpees

Friday, June 21, 2019

Thursday, June 20, 2019

 22min AMRAP

10 push ups
20 air squats
5 pull ups
5 dips
200m row

20 push ups
40 air squats
10 pull ups
10 dips
400m row

30 push ups
60 air squats
15 pull ups
15 dips
600m row .... etc

keep adding reps as the time remains

Wednesday, June 19, 2019

4x
10 T2B
20 KB Swings
30 DU


Tuesday, June 18, 2019

10x

2 Dumbell Cleans
2 Dumbell Sqaus
2 DB Lunges

every minute 5 burpees

buy out

100m Farmers Carry

Monday, June 17, 2019

3x

15 OVHS/FS
200m run

Thursday, June 13, 2019

10min AMRAP

6 deadlifts
50 double unders
10 hspu

Wednesday, June 12, 2019

5 rounds

8 thrusters
20 sit ups

Tuesday, June 11, 2019

8min AMRAP

5 burpee box jumps
10 push press
15 Russian twists

Monday, June 10, 2019

3x

20 KB swings
10 pullups
200m run


Thursday, June 6, 2019

tabata  this:

row
squat
pull up
push up
sit up



Wednesday, June 5, 2019

4x

15 wallballs
15 slam balls
 200m run





Tuesday, June 4, 2019

7min AMRAP

5 strict pull ups
10 ring dips
15 single leg squats

Monday, June 3, 2019

1-8-1

power snatch
bar facing burpees


Friday, May 31, 2019

Thursday, May 30, 2019

2 rounds of: 3min at each station: (complete task with remaining time rest)

500m row
25 burpees
500m ski
50 Lunges
30/25 Calories on Bike
100 instep touches

Wednesday, May 29, 2019

Tuesday, May 28, 2019

Monday, May 27, 2019

7x

10 wallballs
100m sprint


Thursday, May 23, 2019

100m run
15 deadlifts
200m run
50 double unders
400m run
50 double unders
200m run
15 deadlifts
100m run

Wednesday, May 22, 2019

500m row
40 air squats
30 sit ups
20 push ups
10 pullups

guys shoot for a sub 5min
gals shoot fora sub 6 min

Tuesday, May 21, 2019

3x

25 heavy med ball cleans over the shoulder
80 double unders

Monday, May 20, 2019

Thursday, May 16, 2019

21-15-9

deadlifts
T2B
bar facing burpees

Wednesday, May 15, 2019

5 pull ups
20 lunges
30 double unders

5 rounds with a 7 min time cap


Tuesday, May 14, 2019

3x

20 AS
10 HR Push ups
200m run

Monday, May 13, 2019

7 min AMRAP

 5  burpees
10 wallballs
15 sit ups


Friday, May 10, 2019

800m run
9 hang power cleans (185/125)
21 burpees

400m run
15 hang power cleans (135/95)
21 burpees

200m run
21 hang power cleans (115/85)
21 burpees


Monday, May 6, 2019

3x

20 farmers carry lunges
10 seated dumb bell press

Friday, May 3, 2019

Thursday, April 25, 2019

4x

15 devils press
15 calories on bike

Wednesday, April 24, 2019

Dead lift day...



271 lbs!! no problem :)
___________________

4x

10 box jumps
10 HRPU
15 Sit ups
200m run

Tuesday, April 23, 2019

Back Squat day...


then...
3x
15 power cleans
45  double unders
15 push jerks
45 double unders

Monday, April 22, 2019

Sunday, April 21, 2019


Reminder no 6:05 class tomorrow... all other classes run as usual.

Friday, April 19, 2019

goody friday...


 
Spartan WOD #4 (8K)

Run MCCoy Stairs/Goat Trail
400m Farmer Carry
Army Crawl
Sled Pull
10 Burpees
Run MCCoy Stairs
4 Sandbag Carries
2min Bar Hang
Sled Drag
10 burpees
Run Funeral Stairs
Traverse Wall x 2
Wall Climb x2
2 Rope Climbs
10 Burpees
Run Bridge
2 monkey bars
4 Tire Flips
10 Burpees
 
Fun Friday Chipper:
200m run
50 DU
40 SU
30 burpees

200m run
50 squats
40 push ups
30 wall balls

200m run
50 DU
40 SU
30 burpees

200m run
50 squats
40 push ups
30 wall balls

Thursday, April 18, 2019

5X

20 SA Overhead Lunge holding KB bottoms up
20 Russian Twist with KB
10 ring dips


Tuesday, April 16, 2019

4 rounds

16 KB Swings
16 burpee box jumps

Monday, April 15, 2019

Partner WOD:

Partner holds plank with other works, both must complete the task

8-Minute Time Cap
- 27 Row Calories
- 21 Single Arm Alternating DB Snatch
- 15 HR Push-ups
- 9  Single Arm Alternating DB Clean+Front Squat

Friday, April 12, 2019

Wednesday, April 10, 2019

200m run

3x
35 wallballs  ( 3 burpee penalty if broken up)
35 double unders

200m run

Tuesday, April 9, 2019

4 RFT

12 ring dips
12 renegade row (6/side)
200m run


Monday, April 8, 2019

12 min Amrap

1 box jump 1 thruster
2 box jump 2 thruster
3 box jump 3 thruster

35 DU  or 50 singles

4 box jump 4 thruster
5 box jump 5 thruster
6 box jump 6 thruster

 35 DU  or 50 singles

continue for 12 min

Wednesday, April 3, 2019

7x

7 dumb bell thrusters
7 pull ups
7 double pumpers


Tuesday, April 2, 2019

7x

3 dumbell snatch
6 push ups
3 big box jumps
200m ski

Monday, April 1, 2019

Friday, March 29, 2019

Thursday, March 28, 2019

5 RFT

5 Devils Press
Front Rack Lunge to other side of gym
10 SA Dumbell Snatch
Front Rack Lunge back to start

Buy out:
50 calories on bike

Wednesday, March 27, 2019

Find your 1 rep max Power clean!

Tuesday, March 26, 2019

Double Unders
60-40-20

DB Step ups
30-20-10

Sit ups
30-20-10



Monday, March 25, 2019

Thursday, March 21, 2019

21-15-9

HSPU
BOX JUMPS

buy out...
50m ovh walking lunge 95/65

Wednesday, March 20, 2019

3x

7 power cleans
50m sled pull

rest 1 min

3 power cleans ( increase wt on pc)
50m sled pull

Wednesday, March 13, 2019

Death by Power clean

1st  min 1 PC
2nd min 2 PC
3rd min  3 PC...  up to 10 then back down to 1

Tuesday, March 12, 2019

4x

50 Double Unders
25 Hollow Rocks


Monday, March 11, 2019

Open 19.3




Friday, March 8, 2019

Wednesday, March 6, 2019

500m row
25 wallballs

400m row
20 wallballs

300m row
15 wallballs

200m row
10 wallballs

100m row
5 wallballs



Thursday, February 28, 2019

5 x

25 slamball
5 front squats
10 t2b

Wednesday, February 27, 2019

10 burpees

3x
20 kb swings
20 box jumps

10 burpees

Tuesday, February 26, 2019

3x
 50 DU
2 min Hand stand hold
35 sit up

swo courtesy of crossFit main page

Monday, February 25, 2019

19.1

15min AMRAP

19 wallballs
19 cal row

Friday, February 15, 2019

Fun Friday

Happy Birthday Willy!!

Tuesday, February 12, 2019