Friday, April 1, 2016

Some Changes

Starting April 11th we will no longer have the 6:30 PM CrossFit class. Instead of its place there will be an evening boot camp at 6:30. We are also in the works of bringing some exciting things in terms of mobility. So stay tuned for that!


Warm Up: 600 m Run then 2 rounds

  • 10 Goblet Squats
  • 10 Pass Throughs
  • 10 Scorpions
  • 10 Lunges with Twist

Strength/Skill:

EMOM for 5 min – 10 OVH Lunges 45/25

then

EMOM for 5 min – 5 Push Press 95/65

WOD: For time

21-15-9-6-3

Wall Balls 20/14

T2B

Thursday, Mar. 31, 2016

Warm Up: 600 m Run then 2 rounds

  • 10 Pass Throughs
  • 10 HRPU
  • 10 Air Squats
  • 5 Wall Walks

Skill/Strength:

Rope Climb Practice – 10 min
* If efficient in Rope Climbs then…
EMOM for 5 min – 2 Rope Climbs

then

EMOM for 5 min – 5 OVH Squats 95/65

WOD: 15 min AMRAP
50 m Sled Push 90/50
25 KB Swings 45/35
10 C2B

Wednesday, Mar. 30, 2016

Open Shirts

If anyone would like to order the black and gold Open shirts you still have a chance. There must be an order of at least 10 shirts before we can place the order. So if you missed out before now is your last chance.


Warm Up: 2 rounds

  • 10 Cal Row
  • 10 HRPU
  • 10 Iron Cross
  • 30 Sec Plank

Strength/Skill:

5 Rounds of: 250 m Row then 5 HSPU  (alternate with partner)

* Rest at least 2 min between rounds if solo

WOD: “Annie”

50-40-30-20-10

Double Unders

AMSU

Tuesday, Mar. 29, 2016

Warm Up: 2 rounds

  • 500 m Row
  • 10 Pass Throughs
  • 10 Ring Rows
  • 10 OVH Squats
  • 10 RDL + Kick

Strength/Skill:

EMOM for 5 min – 3 Neg Pull Ups

then

EMOM for 5 min – 5 T2B

WOD: 3 Rounds

200 m Run

15 HRPU

10 KB Turkish Get Ups 45/35

5 Box Jumps 24/20

Monday, Mar. 28, 2016

2016 Open  

Congratulations to everyone for successfully completing the Open! Over the past few weeks we saw everyone push themselves harder and reach new goals. When the time came you put aside your fears and did some work; and that’s exactly what the Open does. It challenges you, you push past your own self limitations and in the process grow as an athlete. Continue to work hard and let’s get ready for next year!


Warm Up: 2 rounds

  • 200 m Run
  • 10 Air Squats
  • 10 HRPU
  • 10 Pass Throughs

Strength/Skill:

Mobilize/foam roll

WOD: For time 

21 – 15 – 9
Pull Ups
Goblet Squats 45/35
Ring Dips

 

Friday, Mar. 25, 2016

Warm Up: 2 rounds

  • 10 Goblet Squats
  • 10 KB Swings
  • 10 Push Press
  • 5 Burpees

Strength/Skill:

Foam roll/ stretch

WOD: Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Burpees

* Scaled: 65/45

Thursday, Mar. 24, 2016

Open Workout 16.5

The final workout of the 2016 Open is tonight! Don’t forget to watch the live announcement at 8 pm. Who do you think will win tonight?

crossfit-open-16.5


Warm Up: 2 rounds

  • 10 KB Swings
  • 10 Pass Throughs
  • 10 Box Jumps
  • 10 Ring Rows

Strength/Skill:

Muscle Up Practice – 10/15 mins

* If you have your MU do 5 x 3 – practice on stringing them together

then

EMOM for 6 min – 2 Pause Front Squat @ AHAP

WOD: For time

1000 m Row

10 G2OH 95/65

1000 m Run

10 G2OH 95/65

 

Wednesday, Mar. 23, 2016

Upcoming Saturday 

Please take note of the following change – this upcoming Saturday the class time has been changed to 7 AM due to the weightlifting meet that will be happening that day. So, if you need to do the last Open workout then you can either do it on Friday (we encourage this), Saturday at 7 AM or on Monday. Thank you for your understanding!


Warm Up: 2 rounds

  • 400 m Run
  • 10 Ring Rows
  • 10 OVH Squats
  • 10 HRPU
  • 10 Lunges

Strength/Skill:

EMOM for 10 min – 10 AMSU

then

EMOM for 5 min – 30 sec Hollow Rock

WOD: 12 min AMRAP

15 C2B

10 OVH Squats 95/65

5 HSPU

Tuesday, Mar. 22, 2016

Warm Up: 2 rounds

  • 30 Sec Handstand
  • 10 Lunges
  • 10 Scorpions
  • 10 Goblet Squats
  • 10 Bow Bends

Strength/Skill:

EMOM for 5 min – 3 Pwr Cl @ mod

then

EMOM for 5 min – 3 Pwr Pos FULL Cl @ mod

WOD: 5 RFT

1 Rope Climb 15’/14′

25 Double Unders

5 S2OH 115/85

Monday, Mar. 21, 2016

16.4 Score

Please remember to submit your scores for 16.4!

Upcoming Saturday 

Please take note of the following change – this upcoming Saturday the class time has been changed to 7 AM due to the weightlifting meet that will be happening that day. So, if you need to do the last Open workout then you can either do it on Friday, Saturday at 7 AM or on Monday. Thank you for your understanding!


Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 OVH Squats
  • 10 Ring Rows
  • 10 Box Steps Ups

Strength/Skill:

EMOM for 5 min – 5 Front Squats @ mod

then

EMOM for 5 min – 5 T2B

WOD: For time

1600 m Run

3 Rounds

5 Box Jumps 24/20

10 AMSU

1600 m Run