Monday, August 31, 2015

WOD 9-1-15

EMOM x 18-
1- 100 m sprint
2- 20 P.Press (75/55)
3- 15 SDLHP (same bar)

Our Kentucky girls lookin' strong on snatch day last week

Sunday, August 30, 2015

WOD 8-31-15

EMOM x 10- 1 Pcl + 1 CL+ 1 Jerk
-----------------------------------------------
5 rds-
5 OHS (115/75)
10 HPCL (same bar)
25 m lunge


Thursday, August 27, 2015

WOD 8-28-15

Barbell Row 4 x 10
*underhand grip
-------------------------------
21-15-9
S2OH (115/75)
T2B
*double lateral jumps after each round


Wednesday, August 26, 2015

WOD 8-27-15

Snatch work:
2 reps- Every :90 x 15 sets

How about this awesome weather?!  Get outside and enjoy it!

Tuesday, August 25, 2015

WOD 8-26-15

Bench Press 5 x 2
-------------------------
100 WB (20/14)
50 pull-ups
10 wall climbs


Monday, August 24, 2015

WOD 8-25-15

4 rds- (1 min rest btw)
800 m run
20 KBS (70/53)
10 ring dips
*keep total time

A few of our kiddos working hard on their push presses

WOD 8-24-15

EMOM x 8- 3 Pcl
----------------------------
3 rds-
15 DB thrusters
12 burpees to target


Thursday, August 20, 2015

WOD 8-21-15

EMOM x 7- 7 chin-ups
-------------------------------
12 min AMRAP-
200 m run
20 WB (20/14)

What a team!

WOD 8-20-15

Team WOD:
15 x 100 m row
*Teams of 3: each partner rows 100 m
   at all out pace and keeps switching until
   1,500 m each is completed


Tuesday, August 18, 2015

WOD 8-19-15

Bench Press 5 x 3
--------------------------
21-15-9
PCL (135/95)
FR Lunge
P. Jerk

Kudos to this guy on completing this awful WOD last week
all by himself! (Remember that long sled pull and heavy barbell?)
 Mental toughness for sure.  Great job, Steve!

Monday, August 17, 2015

Sunday, August 16, 2015

WOD 8-17-15

EMOM x 15-
1) 3 heavy P.Press
2) 20 sit-ups
3) Cal row (15/12)
*can sub ski erg or
airdyne for calories

We're missing a few, but what a great shot of our 5:15 crew!


Thursday, August 13, 2015

WOD 8-14-15

EMOM x 5- 10 HSPU
--------------------------------
10 min AMRAP-
10 ring dips
15 KBS (53/35)


Wednesday, August 12, 2015

WOD 8-13-15

F. Sq 5 x 10
-----------------------------------
5 x max effort strict pull-up
+ 3 kipping at failure
-----------------------------------
Skill work


Tuesday, August 11, 2015

WOD 8-12-15

4 rds-
600 m run
15 SDLHP (70/53)
10 burpee box jumps (30/24)


Monday, August 10, 2015

WOD 8-11-15

Bench Press 5 x 5
-------------------------
400 m sled pull
then- 3 rds-
7 HPCL (175/115)
7 S2OH (175/115)

One of our newest members, Todd Overpeck, working hard on
his rowing in the new cardio room.  Are you loving the extra space?!

Sunday, August 9, 2015

WOD 8-10-15

EMOM x 18-
1- 10 thrusters (95/65)
2- 12 T2B
3- Max effort DU


Thursday, August 6, 2015

WOD 8-7-15

5 x max effort MU
---------------------------
2 x 5:00 AMRAP-
100 m sprint
10 burpees


"Swole Mates"

Wednesday, August 5, 2015

WOD 8-6-15

Partner WOD- 3 person teams:
P1- 1,000 m row
P2/P3- AMRAP of-
10 FR lunge
15 box jumps
20 sit-ups

*While P1 is rowing, P2 and P3 share work on the AMRAP
   Only one partner working at a time.  When P1 finishes row,
   P2 starts theirs....


Tuesday, August 4, 2015

WOD 8-5-15

EMOM x 7- 1 CL + J  (70 or 80%)
--------------------------------------------
Then- Every 2:00 x 3 attemps-
1 CL + J (find 1 RM)
--------------------------------------------
"Karen"
150 WB (20/14)

Katie's one of our early birds... isn't she looking strong?!

Monday, August 3, 2015

WOD 8-4-15

"Helen"
3 rds-
400 m run
21 KBS (53/35)
12 pull-ups

It's back to school this week!  Had a great time working with
all of our CrossFit Kids and Teens this summer.



Sunday, August 2, 2015

WOD 8-3-25

B.Sq- 15 min to find 1RM
------------------------------------
4 rds-
5 Pcl + J
10 HSPU