Monday, February 29, 2016

EMOM 21: Min 1: 50m sprint Min 2: Calorie Row 10/13 Min 3: 7 Power Cleans (95/135)+ 30 Dubs  --------------------------- Oly 7:00 1) Hip Sn+ Sn Bal 4x1/60,65,70,75 2)Sn 3x2/75,80,85 3x1/85,90,95 3)Ppress from Split 5x4/AHAP 

Friday, February 26, 2016

35-30-25-20-15-10. Ball Slams (15/20) 200m run Elevator drops (35/55) ea hand  Alt jumping lunges    Oly 6pm  1) CnJ EMOM 5 70,70,75,75,80 Immediately into E2MOM 8 85,85,85,85 2) Back Squat 5x5/last two sets +5# fr last wk

CrossFit Open!!!!

Open athletes:There is a sign up sheet at the box so you can let us know wether you're doing your open WOD Saturday or Sunday morning.  If you can't make it to the box before Saturday, please text Jeannie to put you in the list.  We're having a pot luck/BBQ this Saturday to celebrate the... Continue Reading →

Monday, February 22, 2016

Every 2 mins (20 mins) 10 Front Sqaut (95/135)  10 Burpees over Bar * If you can not complete the round in 2 mins then adjust reps  . Skill: Not for time 5 Rds 5-10 Strict Pull ups  200m row  Oly 7pm 1)Snatch 2/65 3/75 2/80 2x1/85 2)CnJ 2/65 3/75 2/80 2x1/85 3)Bench Press 10,8,6,4,2x... Continue Reading →

Friday, February 19, 2016

10 RFT: 200m 5 Hang Power Snatch (55/75) 10 Push Ups 5 Pull Ups ---------------------------- Oly 6pm 1)Sn Bal *2sec pause in bottom 6x2/ wave up to max dbl w no misses 2)Cln 6x2/ wave up to max dbl  3)OHS 3x3/75% of Sn 2x2/85% 2x1/95%   

Wednesday, February 17, 2016

5 RFT. 15 Alt Pistols 30 KB Swings (35/55) 45 Lateral Parralette jumps 400mrun 2 Rope Climbs     Oly 7pm 1)3 pos Sn *top down 2x2/75 2/80 1/85 *minus hip Sn 2) Hng Cln+ CnJ  2x2/75 2/80 1/85 1/90 *CnJ only 3)RDL 5x4/work up to 80% of Cln 

Monday, February 15, 2016

10 min Amrap 3-6-9-12-15-18 . . . . Thrusters (95/65) 30 Dubs/15 attempts ----5 min rest------- 10 min Amrap 3-6-9-12-15-18 . . . . Hang Power Cleans (95/135) 15 AbMat Sit-ups    

Friday, February 12, 2016

“The Chief”. Max rounds in 3 minutes of: 3 Power Cleans (95/135) 6 HR Push-ups 9 Air Squats . Rest 1 minute. Repeat for a total of 5 cycles. . Score is least Rds & Reps in a 3 min cycle. . Finisher: 5 x 100m sprints ---------------------------- Oly 6pm 1) Split jerk 6x2/work up... Continue Reading →

Wednesday, February 10, 2016

5 RFT . 20 Back Squats (75/115) 15 Burpees 10 GHD    Oly 7pm 1) Sn pull+ Sn 2x2/75 1/80 1/85 1/88 2) Cln Pull+ CnJ 2x2/75 1/80 1/85 1/88 3)Bench Press no more than *60-90sec rest  5x3/increase to maximal final set

Friday, February 5, 2016

10 Rds0:30 WallBalls (14/20) 0:30 KBS (35/55) ----1 min----- 10 Rds 0:30 Pull-ups 0:30 Ball Slams (10/20) ----1 min--- 10 Rds 0:30 Alt DB Snatch (35/55) 0:30 alt Lunges  ------------------- Oly 6pm 1)BN jerk 5x3/60,65,70,75,75 2x1/80 2) Sn Grip PPress 5x3/60,65,70,75,75 2x1/80 3) OHS 4x3/75% of Sn *increase if needed 

Wednesday, February 3, 2016

10 min amrap. 2, 4, 6, 8, 10.....  OHS (65/95)  T2B (Increase by 2 reps per rd) - 3 min rest - 10 min amrap 2, 4, 6, 8, 10....  Push Press (65/95)  Front Squats (65/95) (Increase by 2 reps per rd)    Oly 7pm 1) Battle for the Belt Hng Cln+Cln+Jrk 2) Back Squat... Continue Reading →

Monday, February 1, 2016

10-9-8-7-6-5-4-3-2-1. Squat Clean Thruster (75/115) V-ups 200m Run after each set    Oly 7 pm 1) Snatch Warmup to 2/70% 2x2/75 2/80 2/85 2)CnJ Warmup to 2/70% 2x2/75 2/80 2/85 3)FR rack lunges 5x3ea leg/65% of CnJ then 50 paces OHL 55/75

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