Friday, March 31st, 2017

Always fun woding with others!!

Always fun woding with others!!

 

Warm Up

400m Run
20 Pass Throughs
10 Scorpions

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Abv Knee Pwr Cleans + 5 Front Squats @ 60%

 

B) WOD

5 Min Amrap:

5 Shoulder to Overhead 165/115
7 C2B Pull Ups

3:00 Rest

5 Min Amrap:

4 Box Jumps 30/24
6 Hang Power Cleans 165/115

Thursday, March 30th, 2017

Who doesn't love pullups!?

Who doesn’t love pullups!?

 

Warm Up

500m Row
10 Good Mornings
:30 Samson

A) Strength/Skill

Every 2 Min for 10 Min
10 Back Squat @ 60%

 

B) WOD

Every Min on the Min for 20 Min

Min 1- 2 Rope Climbs
Min 2- 12/8 Calorie Row
Min 3- 15 Russian Swings 45/35
Min 4- 5 HSPU

Wednesday, March 29th, 2017

Fight for every rep!

Fight for every rep!

 

Warm Up

400m Run
10 Iron Cross
20 Pass Throughs

 

A) Strength/Skill

Warm Up Movements

 

B) WOD

“Filthy Fifty”

50 Box Jumps 24/20
50 Jumping Pull-Ups
50 Kb Swings 45/35
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45/35
50 Good Mornings 45/35
50 Wallballs 20/14
50 Burpees
50 Double Unders

Monday, March 28th, 2017

John Binkley always going hard!!

John Binkley always going hard!!

 

Warm Up

400m Run
:30 Samson
15 Good Mornings

 

A) Strength/Skill

Every 2 Min for 10 Min
1 Pwr Pos Clean + 3 Pwr Jerks @ 55%

5 Min EMOM
5 Push Press @ 65%

 

B) WOD

12 Min Amrap:

Deadlift 225/155
5 Burpees
7 Toes to Bar

Deadlifts start at 1 and each round they
go up by 1 for the 12 minutes 1,2,3,4,5…..

Friday, March 24th, 2017

Come out tonight to cheer on your fellow crossfitters as they take on 17.5!!!

Come out tonight to cheer on your fellow crossfitters as they take on 17.5!!!

 

Warm Up

400m Run
10 Scorpions
20 Walking Lunges w/ Twist

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Pwr Snatch + 2 Ovh Squat @ 70%

 

B) WOD

15 Min Amrap:

10-8-6-4-2

Hang Power Cleans
Bar Over Burpees
Toes-to-Bar

Starting Weight is 95/65, after you complete 10-8-6-4-2
you add weight 115/75 and then do 10-8-6-4-2 again,
if you complete that before the 15 mins is up then you
add weight again 135/85 and so on until the end of
the 15 mins.