Monday, December 1, 2014

2 Position Hang Clean

1-1-1-1-1-1-1

Saturday, November 29, 2014

Jenny

AMRAP in 20 minutes

20 overhead squats @ 45/35#
20 back squats @ 45/35#
400m run

Friday November 28, 2014

Wod:

5 rounds for time

Using the same weight for all bar movements:

8 Deadlift
30 Double Unders
6 Clean and Jerk
10 box jumps
4 Snatch
run 100 m

HAPPY THANKSGIVING!!!

Lets be thankful for our wonderful little crossfit family- 9 am wod and bring the kiddos.

“THE GOBBLER”
for time, with a partner:
Run 200m (together)
100 Double-Unders/300 singles
Run 200m
100 Sit-ups
Run 200m
100 Push-ups
Run 200m
100 Supermans
Run 200m
100 Burpees
Run 200m
100 Jumping air squats
Run 200m
100 second plank hold
Run 200m
100 Knee 2 Elbow

Kiddos- will be scaled and work as one group together!

Wednesday November 26, 2014

“THE CORNUCOPIA”

FIRST COURSE:

30 – 20 – 10 OF:

Wall Ball (20/14)

Box Jumps (24/18)

Kettlebell Swings – American (53/35)

10 minute limit

MAIN COURSE:

AMRAP 16:00

In teams of four

Deadlift

Double-Unders

Pull-ups

Rest

Switch every minute on the minute. 

Score in total number of combined reps.

DESSERT:

400 m Partner Wall Ball Toss

Every time you drop the ball, one Burpee.

Tuesday November 25, 2014

Wod:

15 min AMRAP

Row 100 m (can run 100 m)
10 squats
7 mountain climbers
5 push ups
3 sit ups

Monday November 24, 2014

Snatch Clinic!

Friday November 21, 2014

Wod:

25 Burpees
25 Burpee Box Jumps 24/20
25 Burpee Pull Ups
25 Burpee Jump overs (bar with weight on it.)

Thursday November 20, 2014

21-18-15-12-9-6-3

Thrusters 95/65
Double unders

Wednesday November 19, 2014

Wod:

Tabata Row
1 min rest
Tabata Air Squats
1 min rest
Tabata Kettle Bells Swings
1 min rest
Tabata Push ups

Tuesday November 18, 2014

Wod:

3 rounds for time

5 squat cleans 135/95
5 jumping squats - 6 inch jump
5 wall balls 20/14
5 jumping lunges

Monday November 17, 2014

Wod:

100 Man Makers for time

Friday November 14, 2014

Wod:

Bear Complex:

5 rounds

Power Clean
Front Squat
Push Press
Back Squat
Push Press
*without letting go of the bar, or resting it on the ground, complete 7 sets of the sequence to complete one round

Thursday November 13, 2014

Wod:

21 series:
Back extensions and Box Jumps

Rest 3 minutes

100 sit ups for time

Wednesday November 12, 2014

Wod:

5 rounds for time

Run 200 meters
10 Ring Dips
10 Push Ups
10 Deadlift 135/95
10 overhead walking lunges 53/35

Tuesday November 11, 2014


Happy Veterans Day!

Wod:

Death by 10 yard sprints
      *in the first minuted sprint to yards.  in the second minute sprint ten yards 2x.
      *for this wod you should sprint between the goal line and 10 yards line only... not a continuous run

Rest 5 minutes

Death by Double Unders (2:1 single under)

Monday November 10, 2014

Wod:

Dirty Thirty!

30 Box Jumps 24/20
30 Jumping Pull ups
30 Kettle Bell Swings 53/35
30 walking lunges
30 knee to elbow
30 push press 45/35
30 supermans
30 wallballs 20/14
30 burpees
30 Double Unders (3:1 singles)

Friday November 7, 2014

Death by shoulder to overhead

Press: 95/65

Thursday November 6, 2014

10-9-8-7-6-5-4-3-2-1

Deadlifts 135-95
Double unders
Pull ups

Do each exercise 10 times then 9 times then 8 times....

Wednesday, November 5, 2014

3 rounds for time

25 kettle bell swings 53/35#
200m uneven farmers carry with same kettle bell
25 push-ups

Tuesday, November 4, 2014

21-15-9

Toes to bar
Hang power clean  @ 95/65#
Shoulder to overhead @ 95/65#
Box jumps @ 24/20"

Monday, November 2, 2014

As Many Rounds as Possible in 25 Minutes

500m Row
150 Double Unders
400m Run

*You may complete in any order each round since we only have 1 rower (2 rowers if you have a kid)