Tuesday, February 28, 2017

Wednesday, 3/1/2017

Warm Up: 4 rounds: 40 double unders, 12 kettles #35, 20 Air Squats and 8 burpees

Strength: Rest

Accessory Work: 3 sets of 15 of GHD's and Back Ext

WOD:3 Rounds for Time
500 meter Row
30- KBS #53/35
20- Cals Assault Bike

Post time

Monday, February 27, 2017

Tuesday, 2/28/2017

Warm Up: 3 rounds: 25 Cals on Bike, 25 GHD's 15 Push Ups

Strength: Strict Press 3-3-3-1-1-1

Accessory Work: Crossover Symmetry. Stretch your back out

WOD: AMRAP 10 mins
10- Toes to Bar
35- Double Unders

Post Rounds


Sunday, February 26, 2017

Monday, 2/27/2017

Warm Up: 5 rounds: Row 250m, 40 double Unders, 12 Push Press 45/35 and 8 Burpees

Strength: 3-3-1-1-1-1 deadlifts

Accessory Work: 5x5 strict Pull Ups

WOD: Redo 17.1 or
EMOM 12 mins
15- wall balls 20/14
12- Burpees

Reminder to submit open  scores in by 5pm MONDAY!!

Friday, February 24, 2017

Friday, 2/24/2017

Warm Up: EMOM 16 minutes: 1st min: :40 secs of row. 2nd min: 40 Double unders. 3rd min: 6-8 Box Jumps. 4th min: 6 Burpees

Strength: Rest

Accessory Work: choice

WOD: Open WOD 17.1
FOR TIME:
10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs
Men use 50-lb. dumbbell and 24" Box
Women use 35-lb. dumbbell and 20" Box

TIME CAP 20:00 mins

Tuesday, February 21, 2017

Wednesday, 2/22/2017

Warm Up: Row 500m, 40 Air Squats, 30 Sit Ups, 20 Push Ups and 10 Pull Ups

Strength:5-5-3-3-3-3 Back Squats

Accessory Work: 3 sets ME of Toes to Bar rest 1 min between sets

WOD: 5 Rounds for Time
5- Deadlift #275/185
10- Bar Facing Burpees

Post Time

*Crossfit Open starts on Thursday!!! Sign Up if you haven't!

Monday, February 20, 2017

Tuesday, 2/21/2017

Warm Up: Choice

Strength Work: Rest

Accessory Work 3x10 of GHD's and Back Ext

WOD: 2 Rounds for Time
20- Pull Ups
20- Push Ups
60- Walking Lunges(30 each leg)

Post Time

Monday, 2/20/17

Warm Up: Row 1500m

Strength:5-5-3-3-3 Deadlift

Accessory Work: Handstand Holds 20 second holds x5 rest 30 seconds

WOD: 21 EMOM
10- Goblet Squats #53/35
8- Cals on Assault Bike
8- Burpees

Thursday, February 16, 2017

Friday, 2/17/2017

Warm Up: Bike 30 Cals, 40 air squats, 30 push ups, 20 Pull ups and 10 Burpees

Strength: Strict Press 5x5

Accessory Work: Crossover Symmetry

WOD: 5 Rounds for Time:
-500m Row
15- Back Squats #155/115

Post time 

Tuesday, February 14, 2017

Wednesday, 2/15/2017

Warm Up: 500m Row, 40 Air Squats, 30 Sit Ups, 20 push ups and 10 pull Ups(Baseline)

Strength: Back Squat 5x5

Accessory Work: 3 sets: 5 C2B and 10 Pull ups

WOD: For Time
100- Double Unders
50/30 Cals Assault Bike
40- Shoulder to Overhead #75/55
30- Box Jumps 20/24"
20- Toes to Bar
10- Burpees

Men:50 cals  Women: 35 cals
Post Time

Monday, February 13, 2017

Tuesday, 2/14/2017

Warm Up: Dynamic Warm Up

Strength: Rest

Accessory Work: 3x10 GHD and 3x10 Back Ext.

WOD: ALL ROWS ONBOARD
Row 50 Cals: Rest 50 Seconds
Row 40 Cals: Rest 40 Seconds
Row 30 Cals: Rest 30 Seconds
Row 20 Cals: Rest 20 Seconds
Row 10 Cals: DONE

THIS IS ALL OUT EFFORT!! NO PACING

Monday, 2/13/2017

Warm Up: 3 rounds of: Row 250, 15 Air Squats, 10 Push Ups and 5 strict pull ups

Strength: Deadlifts 5x5

Accessory Work: Choice

WOD: Complete for time
Row 1000m
then complete 5 rounds of
10- KBS #53/35
20- Ab Mat Sit Ups
30- Double Unders

Post weight and time

Friday, February 10, 2017

Friday, 2/10/2017

Warm Up: Dynamic Warm Up

Strength: Rest

Accessory Work: 5x5 Strict Pull Ups

WOD: Open WOD 13.2

AMRAP 10 Minutes:
5- Shoulder to Overhead #115/75
10- Deadlift #115/75
15- Box Jumps 24/20"

Post total Reps


Tuesday, February 7, 2017

Wednesday, 2/8/2017

Warm Up: Row 500m, 20 GHD's, 20 Push Ups and 20 Burpees

Strength: 3-3-3-1-1-1  Power Cleans

Accessory Work: 3 sets of 50 Double Unders. Unbroken

WOD: Complete For Time
-50 Clean & Jerks  #135/95
Every minute on the Minute: Complete 5 Toes to Bar. Start with Toes to Bar

Post Time!!!!

Reminder to ALL: The gym is up and running. For the time being the gym will be open from 5:00AM- 9:00PM. We are still currently working on small things throughout the gym. Please be patient but everything should be available for your use. New Address is 105 N Spring Street.

Monday, February 6, 2017

Tuesday, 2/7/17

Warm Up: Choice

Strength: Front Squats 3x10

Accessory Work: Bar Muscle Ups

WOD: 4 Rounds for Time:
15- Thrusters #95/65
15- Bar Facing Burpees

Rest 3 Minutes between rounds