fun Fridy

4 rounds

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

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

5 rounds
10 OVHS
10 Pullups

Happy Valentines Day

100 Slam Balls

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)

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

A call to action for Crossfitters

 "Jackie"

1000m row
50 thrusters
30 pullups

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)

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

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

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

500 m row then

3 rounds

12 OVHS
12 T2B


            

 A great read! Five Reasons to Full Squat

“3 Stage Snatch Ladder” 

STAGE 1:

3mins to complete:

25 snatches (115/65)

30-second transition

STAGE 2:

3min to complete:

20 snatches (145/85)

30-second transition 

STAGE 3:

3min to complete:

AMRAP (165/100)

 

SCALED PARTNER DIVISION

“3 Stage Snatch Ladder”

 STAGE 1:

3mins to complete:

30 snatches (105/55) 

30-second transition 

STAGE 2:

3min to complete:

20 snatches (125/70) 

30-second transition

STAGE 3:

3min to complete:

AMRAP (145/85)

 __________

5:30 Class

30 power cleans 135/95

every 1:30 min do 4 burpees

12 min AMRAP

Partner WOD

1 partner does max Med Ball Cleans
while the other does 20m bear crawl and 20m long jumps then switch


5:30

Team WOD

4 rounds
Ski Erg 300/200
Max wallballs
max burpies

rotate when member is done distance on ski erg

4 Rounds:
50 seconds each round
10 sec transition back to start position

5 Pull-ups
3 thrusters
10m-shuttle sprint for points

Weight:
Men (135lbs)
Women (95lbs)

SCALED PARNTERS DIVISION:

6min AMRAP:
3 - Partner Pull-ups
3 - Thrusters
6 reps 10m-shuttle sprint for points

Weight:
Men (95lbs)
Women (65lbs)

8 min AMRAP

1 OVHS
5 Floor press

2 OVHS
5 Floor press

3 OVHS
5 Floor Press...

continue for 8 minutes

5:30 Class

7min AMRAP
5 Power Snatch
5 Pull ups
15 Air squats

Fun Friday

9-6-3
deadlifts
pullups

50 wallballs

3-6-9
deadlitts
pull ups

500m Row
80 Situps
60 SA Dumbell Snatch
40 Box jump
20 Dumbell Push Press


5:30 Class:

50 Double Unders then:
3 rounds
12 OVHS
12 T2B
finish with
50 Double Unders

All kids crossfitters...coach Pam and Patsy are inviting you all to head for the hills in this Saturday, to do some skiing or snowboarding.  Everyone welcome let's enjoy the outdoor activities our hidden valley has to offer.  For more info call Pam, info to contact is in the on ramp section of our page.

15-12-9-6-3
 Power Cleans
Bar Jumping Burpees

5 rounds

5 pull ups
10 pistols
50 Double Unders

Re visiting 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210 /120 pound Snatch, as many reps as possible

Tabata Time...

Wallballs
Mountain Climbers
Push Press
Double Unders

12 min AMRAP

5 pull ups
10 KB Swings
20 Situps

21 Front Squats
21 burpees

15 Power Cleans
15 Box jump burpees

9 Squat Cleans
9 Burpee pull ups

___________

 

Oh yeah! Doing some push press while in Hawaii! Nice job Rowena!! Did you use those super muscles to pull the tree out of the ground??

5 rounds
15 DL
12 Weighted Lunges
8 Push ups

Hey!! Back with guns ablazing!!

Check out the schedule! See you all tomorrow!

Happy New Year!

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas Edison, American inventor.

Crossfit Kids

Starting January 7th at 6:30

Welcome back kiddos! Also inviting kids 5 to 12 to come and see what kids crossfit is all about.

New Year On Ramp

Staring Jan 7th a new six week on ramp will begin.  Start the year off right learn or review the 9 fundamental movements of crossfit.

CLASS TIMES
Tuesdays, Thursdays at  5:30

Happy Birthday Sam!

PR's and Burpees

Christmas Party Monday!!

Just a reminder of Christmas Party:

Supper at Local
Bring a gift from home for the exchange
Bring snacks and refreshments

BS for sure!!

3 rounds
500m row
20 Ball slams
10 T2B

5 rounds
5 Shoulder Press
10 KB swings
20 air squats

50 Med ball sit ups
then
5 rounds
10 med ball cleans
10 push ups on medball
finish with
50 med ball situps

the Running Crew

4 rounds

25 wallballs
50 double unders
Partner carry

8min AMRAP

10 T2B
10 calorie row

CrossFit Football

21-15-9

Deadlifts
Hang Power cleans
Box jumps

Hump Day Chipper!

20 Shoulder to Overhead

20 Ball Slams (20/14)

20 KB SDHP

20 KB Swings

20 Burpees

2 Monkey bar passes

20 Burpees

20 KB Swings

20 KB SDHP

20 Ball Slams

20 Shoulder to Overhead

6min AMRAP
10 power snatches
10 pull ups
10 wallballs

15-12-9
OVHS
Bar jumping  burpies

Yep its FGB time...

10 SDHP  1 Push Press
9 SDHP      2 Push Press
and continue ... down and up the ladder til
1 SDHP      10 Push Press

5 rounds

5 High Hang Power Cleans
5 Front Squats
10 Box Jumps

Burpees a functional movement?? Oh yeah!! It is the fastest way to get back up when you are down :)

Gym Closed Tomorrow

Never Forget...

Friday Fun Crew

150 Wall balls
150 Box Jumps
150 Pull ups

Laura working out in Ecuador