Archive for November 2019

Warm Up: Coach Tyler’s Choice WOD: 4 Rounds with a Partner 8 Man Makers (55/35) / Plank Hold 20 Deadlift (225/175) /Wall Sit 24 Single Arm DB Thruster (55/35) / Scissor Kicks Cash Out 2500m Row Partner A completes rep’s of movement A, while Partner B completes static hold, then switch. Moving on to movement…

Warm Up: 3 Rounds 16 Push Ups 16 Single Arm DB Clean and Press (each side) Row 300m then Group PVC SWOD:  12min EMOM 3 Position Pause Cleans Single Reps, building weight, WOD: 9min AMRAP 8 Hang Power Snatch (95/65) 4 OHS (96/65) 6 50′ Shuttle Sprint (25 out is one, 25 back is two)

Warm Up:  Group KB then, 3 Rounds with a light plate 10 reps, G2OH, 100m Run, 10 OH Lunges, 10 Russian Twist Skill: 3 Rounds Max Attempts DU 5-10 T2Bar 10 Supine Ring Rows 5 Tire Flips WOD: 4 rounds, 4min each 20/15 Cal Row 20 S2OH (75/55) Max D Ball Over the Shoulder (90/55)

Warm Up:  3 Rounds 30 sec Samson Stretch (each leg) 30 sec DownDog 10 Band GM’s 10 KB Lunge 10 KB S2OH SWOD:  Deadlift 3 rep building Push Jerk 2 rep building (focus on technique) WOD: 16min AMRAP 600m Row 40 Deadlift (75/55) 500m Row 30 Deadlift (95/65) 400m Row 20 Deadlift (115/75) 300m Row…

Warm Up:  10min EMOM 5 Burpees 6 Sit Ups 7 Air Squats then Group Hip Stretch SWOD: Back Squat 7 rep building WOD:  Annie 50-40-30-20-10 Double Unders Sit Ups

Happy Veteran’s Day! Monday schedule is regular class times. Wear your Red White and Blue!!  Warm Up:  Short Track plus movement review WOD:  “WULLY” 5 Rounds for time 400m Run 25 Pull ups 15 Power Cleans (155/105) 25 Burpee Box Jumps (24/20) 45min Time Cap Capt. Luke C. Wullenwaber of Lewiston Idaho, was KIA on…

Warm Up:  Long Track with Run Group Hip Stretch on wall WOD: 8min AMRAP 30 seconds work 30 seconds rest Rest 3 min 8min AMRAP 30 seconds work 30 seconds rest 1: Turkish Get Ups 2: Renegade Rows 3: Double Unders 4: Low Ring MU 5: Cleans 1-2 reps PWOD: Tabata 4 rounds each movement…

Warm Up: 3 Rounds 12/10 Cal Row 4 Wall Walks 10 CrossHack Lunges 5 Strict Pull Ups SWOD:   Deadlift 5 rep building alt with Push Press 5 rep building WOD:  12min AMRAP 12 Devils Press (50/35’s) 100m Front Rack KB Carry (70/53’s) 500m Row   Mindset: “Happiness depends on your mindset and attitude.”

Warm Up:  3 Rounds of CrossFit 10reps, Air Squats, Push Ups, Pull Ups, Sit Ups Followed by 3 sets of 5 rep Squat Therapy SWOD:  Back Squat 3 rep building to heavy set WOD:  Filthy Fifty For time complete 50 reps of each movement Box Jumps (24/20) Jumping Pull Ups KB Swings (53/35) Walking Lunges…