Monday, February 29, 2016

Tuesday, 3/1/2016

Warm up:  Choice

Strength:  In wod

WOD:  For time:
            -100 Reps Bench Press 135# / 85#
             Every time you rack the weight:
             -10 Calories on assault bike.

Post Time, and # of calories

Monday, 2/29/2016

If you did not complete the open wod on Friday get it done!
Redo OPEN 16.1

If you are choosing not to redo 16.1 then:

Warm up:  Choice

Strength:  Front Squat 3 sets 5 reps All work sets at same weight

WOD:  AMRAP 7 minutes
            -5 Toes to Bar
            -7 Box Jumps 24"/20"
            -10 Air Squats

Post 16.1 Score
Front Squat weight and rounds completed.

Thursday, February 25, 2016

Friday, 2/26/2016

TIME FOR THE OPEN!!!!!!!!!!!!!!!!!!!

Warm up:  Choice

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups 
Men lunge 95 lb.
Women lunge 65 lb. 
Post rounds completed to comments and/or register and submit your score as part of the 2016 Reebok CrossFit Games Open.

IF you are registered for the open then you MUST BE JUDGED by someone who has passed the judges course!  

See full details and rules for this wod at the gym or online.  

See scaled details online as well!

Post your score to the board and if you are registered post online!

Wednesday, February 24, 2016

Tuesday, February 23, 2016

Wednesday, 2/24/2016

Warm up:  Assault bike 5 minutes
                   3 rounds at a warm up pace
                    -5 Pull ups
                    -10 Push ups
                    -15 air squats

Strength:  Find a 1 rep max POWER CLEAN
WOD:  4 Rounds
             -25 Calorie Row
             -12 Hang Power Cleans 115# / 75# (Except for Cally you go 135#)

Post Power Clean weight and time.

Monday, February 22, 2016

Tuesday, 2/23/2016

Warm up:  Choice

Strength:  None

WOD:  3 Rounds for time:
             -20 Wall Balls 30# / 20#
             -15 Pull ups
             -20 Ab mat sit ups
             -30 Wall Balls 20# / 14#
             -15 Pull ups
             -20 Ab mat sit ups

Note*** 20 wall balls are heavier weight than the 30 wall balls!

Post time

Sunday, February 21, 2016

Monday, 2/22/2016

Warm up:  Dynamic

Strength:  Rest

WOD:  10 Rounds for time:
             -30 Double Unders
             -10 Kettle Swings 55# / 35#
             -10 Burpees

Post time.

Thursday, February 18, 2016

Friday, 2/19/2016

Warm up: Dynamic

Strength:  None

WOD:  For time:
            -50 Calorie Row
            -40 Wall Balls 30# / 20#
            -30 Burpee Box Jump overs
            -40 Calorie Row
            -30 Wall Balls
            -20 Burpee Box Jump overs

            -30 Calorie Row
            -20 Wall Balls
            -10 Burpee Box Jump Overs

Post time.

Wednesday, February 17, 2016

Tuesday, February 16, 2016

Wednesday, 2/17/2016

Warm up:  Choice

Strength:  IN WOD

WOD:  Complete 5 rounds:
              -Bench Press Max Reps Unbroken  80% Bodyweight
              Rest 1 minute
              -40 Double Unders
              Rest 1 minute
             -Max Rep Chin ups
              Rest 1 minute

Post reps of both bench and chin ups for each round.

Monday, February 15, 2016

Tuesday, 2/16/2016

Warm up:  Dynamic

Strength:  Press 5x3 all work sets at same weight

WOD:  For time:
             -200 Kettle Swings 55# / 35#

Post press weight and time.

Sunday, February 14, 2016

Monday 2/15/2016

Warm Up: Choice

Strength: Rest

WOD: For Time
          Wall Balls #20/14
          Toes to Bar

Thursday, February 11, 2016

Friday 2/12/2016

Warm Up: run 800 meter and stretch

Strength: Rest

WOD: MORE BURPEES!!!!!!!  Just Kidding

For Time:
30- Back Squats  #185/135
50- Cals on the Assault Bike

ENJOY  Post weight and Time

Thursday, 2/11/2016

Rest Day

Tuesday, February 9, 2016

Wednesday, 2/10/2016

Warm up:  Choice

Strength:  In WOD

WOD:  For time
             -Bench Press 75% body weight
             Rest 3 minutes

             -Bar Dips
             -Knees to Elbows

Post time for each part.

Monday, February 8, 2016

Tuesday, 2/9/2016

Warm up:  Choice

Strength:  None

            AMRAP 20 Minutes:
            -1 Rope Climb
            -5 Burpees
            -200m Run

Post rounds completed.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Sunday, February 7, 2016

Monday, 2/8/2016

Warm up:  Dynamic

Strength:  Squat Cleans 5-5-3-3-1-1
                 Increase weight each set

WOD:  For time:
            -Row 500m
            -50 GHD Sit ups
            -Row 1000m
            -30 GHD Sit ups
            -Row 2000m
            -20 GHD Sit ups

Post squat clean weight and time.

Thursday, February 4, 2016

Friday, 2/5/2016

:  Image result for Crossfit Memes

Warm up:  Dynamic

Strength:  None

WOD:  For time:
             -Double Unders 100-80-60-40-20
             -Burpees              50-40-30-20-10
             -Pull ups              25-20-15-10-5

So 1st round is 100 dus, 50 Burpees, 25 pull ups.  Then 80 dus 40 burpees and 20 pull ups.

Post time. And Thank Ruben for this one!!

Wednesday, February 3, 2016

Tuesday, February 2, 2016

Wednesday, 2/3/2016

Warm up:  Dynamic

Strength:  In WOD

WOD:  EMOM (Every minute on the minute) for as long as possible
             -3 Power Cleans
             -3 Front Squats

Choose a weight that you think you can get at least 10 rounds.  If you cannot get to 10 minutes, drop the weight and finish up to 10 rounds.

Post weight used and # of rounds completed.

Monday, February 1, 2016

Tuesday, 2/2/2016

"Terrible Tuesday"

Warm up:  Choice

Strength:  None

WOD:  For time:
            -50 Burpees
            -50 Calorie Row
            -50 Burpees

Keep track of time for each part as well as total time.

Post time for each part with total.