Friday, January 19, 2018

Saturday 20 January 2018

Reminder! we are now doing Saturday WOD at 1030

Coach's choice

Partners or teams of 3 split work as needed and rest while one partner works
150 wall balls 20/14#
120 one arm KB cleans 53/35#
90 box jumps 24/20"
60 hand release pushups
30 bar muscle ups

Thursday, January 18, 2018

Friday 19 January 2018

10 situps
30 second bridge plank
10 push ups
30 second shoulder taps
10 box jumps

5x3 back squat to tempo 3/1/X/1  (from starting position 3count down, 1count pause at bottom, explode, 1count pause at top)
55/65/75/65/55% 1RM

S2OH @ 50% of strict press max
Lateral bar jumps

Wednesday, January 17, 2018

Thursday 18 January 2018

Partner up
While A does 5 shuttle sprints, B does shoulder taps. Switch.
While A does 20 jumping squats, B does mountain climbers. Switch.
Pick a wall ball and do wall ball tosses over the pull-up rig to each other. 20 reps.
Do lateral wall ball throws to each other. 20 reps each side.. stand about 10-20 feet from each other facing opposite directions shoulder2shoulder.

Plate Tabatas 45/25#
#1 - Plate G2OH
#2 - Burpee2plate
#3 - plate push across floor down and back
#4 - plate hold while reverse lunging

Tuesday, January 16, 2018

Wednesday 17 January 2018

Pizza delivery guy, game
Create a boundary, all players stay in boundary while playing. The abmat is the pizza and rests on palm of one hand and can't be held down by other hand. To play, you use other hand to knock over other pizza guys' pizzas.. you can only hit them up, not down. If you lose your pizza, you're out. Last man standing is the winner. Play 4 times.
Losers must do at end of round:
#1 - 10 pullups
#2 - 10 T2B
#3 - 10 wall balls
#4 - 10 pushups

Find your "CrossFit Total"
Sum weight of your:
1 RM Back squat
1 RM Strict shoulder press

Monday, January 15, 2018

Tuesday 16 January 2018

Due to weather we will be closed for 0515 class.

2 min jump rope
10 GHD sit ups
10 kip swings
10 jumping air squats
10 arm/leg swings

"Annie" -time to log another benchmark WOD!

"Gun Shop"
3 rounds, not for time
45/25# plate
10 bicep curls
10 tricep extensions
10 presses
10 bent rows
15 GHD back extensions without plate

Sunday, January 14, 2018

Monday 15 January 2018

Looking ahead this week:

Monday we are having 0515 and 1130. Would love to see you all there!

Tuesday-Friday we hope to have all classes. 0515 class, please keep checking back due to possible class cancellations this week and next.

Saturday - We have decided to change our main Saturday WOD to 1030 on every Saturday. In general, we will try not to make changes to this class time going forward.


10 high jumps
10s low jumps
10 jumping air squats
10 jumping jacks
10 slap jacks
10s high knees in place
10s butt kickers in place
10 burpees
10 wall balls
10 arm/leg swings all directions

10 reps every 2 minutes for 20 minutes
Squat cleans @ 50% 1RM

Friday, January 5, 2018

06 Jan 2018 Partner WOD

Note:  Class time will be 1030, due to foundations.

Coaches Choice (maybe enough people will show for me to do the warm up I want)


“The Hateful Eight”

8 rounds for time of: 8 Handstand Push-ups 8 Thrusters, 115/75 lbs 8 Toes-to-bars 8 Deadlifts, 245/155 lbs 8 Burpees 8 Kettlebell Swings, 70/53 lbs 8 Pull-ups 8 Push Jerks, 115/75 lbs

This is a partner WOD. Each athlete must complete a full round before switching. If the working athlete rests, the resting athlete must do burpees until they begin working again. Score is the total time to complete all 8 rounds