Archive for December 2019

Warm Up: 5 Rounds 10 Jump Squats 5 Burpee Pull Ups 10 Mt Climbers SWOD:  Power Clean + Hang Clean + 2 Split Jerks Build to moderate weight WOD:  For Time 400m Run/500m Row 40 Medball BearHug Lunges (20/14) 20 Burpees 40 Medball BearHug Lunges 20 Burpees 400m Run/500m Row

Reminders: Wed Dec 18 is Class tank exchange. Tanks/Tee’s wrapped can be left at the gym if you are unable to be there. NO 630pm Class Thur Dec 19, 2019 Gifts for our Christmas family need to be at the gym by Thursday at 1pm Warm Up:  2 Rounds CrossFit then, Group Hip Stretch SWOD: …

Reminders: Wed Dec 18 is Class tank exchange. Tanks/Tee’s wrapped can be left at the gym if you are unable to be there. NO 630pm Class Thur Dec 19, 2019 Gifts for our Christmas family need to be at the gym by Thursday at 1pm Warm Up: Short Track + Empty Bar Review SWOD:  Build…

Warm Up:  3 Rounds, 10 reps Russian KB Swing, Single Arm KB Press, Goblet Squat, Single Arm Thruster SWOD:  Bench 7 Rep building alt with 5 sets Max Ring Dips 10 GHD Sit ups (Weighted Sit Ups) WOD:  Every 2:00 for 8 sets Row 11/8 Calories 4 Power Cleans 135/85lbs Add 4 Power Cleans each…

9am Class with Coach Katie Please remember to RSVP for Saturday childcare by 3pm on Friday Last days to sign up for our Christmas family and Holiday Veteran’s

Warm Up:  2 Rounds 15 cal row 20 band pull aparts 20 wall balls 30 sec hollow hold SWOD:  Every 2min for 12min 5 Rep Touch and Go Clean (full squat) building WOD:  35-25-15-5 Burpee Box Jump Overs 8-10-12-14 Clusters (135/95)

Warm Up: 4 rounds 6 Down Dog to Yoga Push Up 12 Deadbugs 6 InchWorms with Push Ups 30 sec Child’s Pose Stretch then 3 rounds with Empty Bar 5 reps each, Snatch Grip Deadlift, Power Snatch, OHS SWOD: OHS Building 4 rep WOD:  Amrap 2min x 4sets 10 HSPU 12 Deadlift (225/175) Max Double…

Warm Up: 3 sets 10 reps each Back Rack Lunges Bent Row RDL Hollow Rocks SWOD:  Deadlift set of 10, 8, 6, 4×3 alt with Strict Press 3×12 WOD:   3 Rounds 15/12 Cal Row 9 Clean and Jerk (135/95) 6 C2B Rest 4min 3 Rounds 15/12 Cal Row 9 Clean and Jerk (135/95) 6…

Warm Up:  Long Track with Jog Skill:  Alt movements for 15min Double Under Max Reps T2B 3-5 reps (*reduce reps if total exceeds 35 after sets 3 or 4) Seated Max Height Box Jump 2-3 attempts per set WOD:  12min AMRAP 200m Run 12 Med Ball Thrusters (20/14) 14 Med Ball Lateral Hops PWOD:  Group…

Warm Up:  3 rounds 20 sec deadhang 16 Duck Walk Steps 10 Empty Bar Front Squat Then Group Lat Stretch SWOD:  Front Squat Every 2 min for 12min 4 rep with 2 sec pause at the bottom 4 Rounds 15 Power Snatch (115/75) 100m Double KB Front Rack Carry (53/35) 5 Wall Walks