WOD 4-1-15

EMOM x 12-
1.) 1 cleans + 3 F.Sq
2.) 2 cleans - 1 Jerk
-------------------------------
2 rds-
50 WB
25 over box jumps

This class was on FIRE! Literally.
DB squat cleans + Burpees =  LEG BURN 

WOD 3-31-15

400 m sled pull
800 m run
100 KBS

WOD 3-29-15

Strict Press 4 x 10
-------------------------
3 rds-
15 burpees
15 DB sq cl

WOD 3-27-15

1 PCL every :45 x 15 reps
------------------------------------
5 rds-
10 DL
10 pull-ups

WOD 3-26-15

A.) Bench Press  1-30-1-20-1-10
B.) 6 x 10 ring row

Jen gettin' after it on Open WOD 15.4 last week.  The final WOD
will be announced tonight...  Get ready for 15.5!

WOD 3-25-15

15 min- Muscle Up work
5-7 sets- max effort attempts
Modification = 5 x 7 ring dip + band pull-downs
-------------------------------------------------------------
5 rds-
:30 on/ :30 off
HPCL (135/95)
S2OH

Even though we are focusing on the ring muscle up tomorrow,
this is still a great read about proper progressions for a bar muscle up.
The same principles still apply.  Master the basics first.

http://breakingmuscle.com/gymnastics/proper-foundations-a-5-step-progression-to-the-bar-muscle-up

WOD 3-24-15

B.Sq- Complete 5 heavy singles
-------------------------------------------
4 rds-
200 m run
12 F.Sq
12 T2B

WOD 3-23-15

15 min AMRAP-
24 WB (20/14)
12 burpee box jumps (24/20)

WOD 3-20-15

A.)  Bench Press 4-4-4-4-4
B.) 5 x 8 strict pull-ups
--------------------------------------
3 rds-
400 m run
15 pull-ups
15 HRPU

WOD 3-19-15

12 min AMRAP-
1-1, 2-2, 3-3....
P. CL (135/95)
T2B

Here's a few great moments from last week's
open WOD.  15.4 will be announced tonight!
What's it going to be?!

WOD 3-18-15

B. Sq 5 x 2 @ 90%
--------------------------
500 m row
then-
21-15-9
KBS
MB Clean

WOD 3-17-15

P. Press 5-5-3-3-2-2
---------------------------
8 min AMRAP-
7 DL
11 box jumps

WOD 3-16-15

"OPEN WOD 14.3"
21-18-15-12-9-6-3
Thrusters (95/65)
Bar facing burpees

WOD 3-13-14

A. Bench Press 8-8-8-8-8
B. Ring Row  5 x 8
----------------------------------
Tabata style-
40 ring dips
20 sq. cleans
40 box jumps
20 sq. cleans
40 ring dips

WOD 3-12-15

10 x 250 m row
*sub 250 m ski erg
 or 20 cal air dyne

WOD 3-11-15

40-30-20-10
WB (20/14)
S2OH (95/65)

Our 6:15 crew chipping away at wallballs
last week.  I don't understand how these guys
push so hard so early in the morning... but it's
fun coaching them!

WOD 3-10-15

B. Sq 5 x 3 @ 85%
---------------------------
5 rds-
5 Pcl + J (155/105)
15 KBS (53/35)

We'll be wrapping up another great session of CF Kids
and Teens this week.  They've worked so hard!  We'll keep you
posted on the start date of our next session.

WOD 3-9-15

Skill- 50 strict pull-ups
------------------------------
4 rds-
30 sec on - 30 sec off:
Pull-ups
HRPU
DU
T2B

Jenny's looking strong!

WOD 3-6-15

A. Bench Press 10-10-10-10
B. Reverse Fly 10-10-10-10
--------------------------------------
3 rds-
15 DL
15 over bar burpees

WOD 3-5-15

EMOM x 10- 2 Sq Cl Thruster
----------------------------------------
5 rds-
12 FSq
12 S2OH

The Reebok CrossFit Open kicked off last week.  We had
fun with 15.1.  Wonder what 15.2 will be?  Watch the live
announcement Thursday at 8 pm.  www.games.crossfit.com

WOD 3-4-15

50 sit-ups
21-15-9
PCL
C2B pull-ups
50 sit-ups

WOD 3-3-15

EMOM x 18-
1- 4 BSq @ 80% of 1RM
2- Max effort HSPU
3- Cal row (15-men, 12- women)

Congratulations to David Vinup , our February
member of the month!  Thanks for always
being an encouragement to all of our other
clients and lending a helping hand. 

WOD 3-2-15

EMOM x 7- 10 Rus. KBS
-----------------------------------
12 min AMRAP-
6 ring dips
8 HRPU
12 SDLHP