Monday, July 31, 2017

WOD 8-1-17

Tabata- HS Hold
--------------------------
12 min clock:
3 rds-
400 m run
30 WB (30/20)
*in time remaining-
  max burpee box jumps (24/20)

Shoulder class with coach Nick 



Sunday, July 30, 2017

WOD 7-31-17

Every :90 x 5 sets-
3 pcl + p. Jerk
-----------------------------
3 rds-
10 PCL (135/95)
20 C2B

Thursday, July 27, 2017

Wednesday, July 26, 2017

Tuesday, July 25, 2017

WOD 7-26-17

Skill- box jumps
-------------------------
For time:
50 WB
50 T2B
50 WB

Monday, July 24, 2017

WOD 7-25-17

EMOM x 20-
1- 3 SN grip DL
2-  10 ring dip
3- 10 ring row
4- 12/10 cal AAB


Sunday, July 23, 2017

WOD 7-24-17

EMOM x 10- 2 cluster
-------------------------------
"Jackie"
1,000 m row
50 thruster (45)
30 pull-ups

Thursday, July 20, 2017

WOD 7-21-17

EMOM x 16-
1- 4 wall climbs
2- 8 DB cluster
3- 16 sit-ups
4- 32 DU


WOD 7-20-17

Floor Press 3 x 5
--------------------------
A. 4 x 10 1 arm DB bench
B. 4 x 10  DB row
C. 4 x 10 barbell curl
D. 4 x 10 banded tricep pull-down


Tuesday, July 18, 2017

WOD 7-19-17

24 min AMRAP-
200 m sled pull
8 BSq
8 Barbell lunges
8 KBS
8 on and over box jumps

Monday, July 17, 2017

WOD 7-18-17

4 rds-
400 m run
10 DBall over shoulder

Diamond has been working hard! She's a great addition to our
CrossFit fam!

Sunday, July 16, 2017

WOD 7-17-17

EMOM x 10- 1 CL + jerk
*must squat
----------------------------------
4 x 3:00 AMRAP
*1 min rest btw
3 axel bar DL (overhand grip)
6 S2OH
9 pull-ups

Thursday, July 13, 2017

WOD 7-14-17

5rds (1 min rest btw)
200 m run
10 T2B
12 SDLHP (95/65)


WOD 7-13-17

"F.Sq Medley"
Max effort FSq @ 185/135
Max effort FSq @ 135/95
Max effort FSq @ 95/65
*go to failure each set, then strip weight and
immediately start next set
*Score is total FSq reps
---------------------------------------------
A. 3 x 16 DB death march
B. 3 x :30 side plank


Tuesday, July 11, 2017

WOD 7-12-17

3 x 50 ft. 1 arm OH carry
-----------------------------------
3 rds-
7 HSPU
11 box jumps (30/24)
14 KBS (70/53)

Monday, July 10, 2017

WOD 7-11-17

EMOM x 18-
1- 10 thrusters
2- 12 pull-ups
3- 15/12 cal row

I think we would all agree that the best thing about "CrossFit"
is the support from those around us. It's about family.
It's about community.

Sunday, July 9, 2017

WOD 7-10-17

EMOM x 10- 1 PCL + 2 PJ
--------------------------------------
30 PCL (155/105)
60 bar facing burpees

Thursday, July 6, 2017

WOD 7-7-17

Tabata-
50 ft. run
Mtn. climber
MBCL (30/20)
------------------------
2 x 1:00 plate tap plank hold

Wednesday, July 5, 2017

WOD 7-6-17

Partner WOD-
Together w/ partner complete:
1 mile sled pull
*while one partner pulls, the other will do 
a farmers' carry beside them
*switch every 200 m 


Tuesday, July 4, 2017

WOD 7-5-17

Strict Press 1-1-1-1-1
-----------------------------
19 min clock-
Min 0-10- find 1RM Split Jerk
*rest 1:00
Min 11-19- 8 min AMRAP of:
5 S2OH (155/105)
10 T2B
20 DU

Final Day of Summer CFK is this Wednesday! We've had a blast!

Monday, July 3, 2017

WOD 7-4-17

"Rankel"
20 min AMRAP-
6 DL (225/155)
7 burpee pull-up
10 KBS (70/53)
200 m run



Sunday, July 2, 2017

WOD 7-3-17

EMOM x 10- 1 DL + 1 HCL + 1 FSq
-------------------------------------------------
21-15-9
HPCL (95/65)
FSq