Month: January 2016

Happy February! Beginning next week, we will be removing the 7pm class and adding a 5pm class. Day of the week TBD. 6:00am, 6:00pm, 7:00pm Strength: deloading bench press

  8:30am Strength: overhead squat 1-1-1-1 *we are taking a break this Sunday from the CrossFit Open workouts due to the combination of movements we’ve done in the past

8:00am, 9:00am level 1 Fight Gone Bad in teams of 3 1:00 SDLHP (75/55) 1:00 push press 1:00 wall ball shots 1:00 row 1:00 box jumps 1:00 rest 3

  6:00am, 7:00am, 5:30pm, 7:45 team training strength: power clean 1-1-1-1 WOD: 21-15-9 hang power snatch (95/65) pull-ups -rest- Tabata abs          

  6:00am, 6:00pm 10:00 Hip flexor series WOD: 10 broad jumps 20 shoulder taps 10 kb sumo DL high pulls 20 crossovers or 40 singles 15:00 AMRAP   15:00

  6:00am, 6:00pm, 7:00pm team training Strength: back squat 1-1-1-1 WOD: 1-2-3-4-5-6-7-8-9-10 of thrusters (85/55) and candlesticks with 10 reverse crunch following every round For time  

  6:00am, 6:00pm “Filthy Fifty” 50 box jumps 50 jumping pull-ups 50 kettle bell swings 50 walking lunges 50 knees to elbows 50 push press 45/35 50 back extensions

  6:00am, 6:00pm, 7:00pm strength: bench press 1-1-1-1 WOD: 5 handstand push-ups 10 ball slams 15 jump squats 5 rounds  

8:00am partner ball heaves and sit-ups (100/40) Partner WOD: 1:00 amrap each of: G2OH with plate (25/15) lateral lunges, 2 count russian twists 2 count barbell curls (45/35) burpees

  6:00am, 7:00am, 5:30pm Strength: power clean 3-3-3-3 WOD: 10 clean and jerks 25 box jumps 8 clean and jerks 25 wall ball shots 6 clean and jerks 25