Tuesday 9.1.15

Announcements:

No 0530 this week.

WOD

“Pachanga”

7 x 2:00 rounds, resting 1:00 between:

200 Meter Run 7 Deadlifts (315/205)

Max Double-Unders in Remaining Time

Monday 8.31.15

Announcements: 

No 0530 this week.  Check back later in the week for holiday weekend schedule.

WOD

Strength

Push Press 5 x 7 

Overhead Static Hold

Accumulate 2:00 total – 96/65

Followed By: 

“Burner” 

On the 2:00 x 7 

Guys – 15 Pushups + Row 20 Calories 

Girls – 10 Pushups + Row 15 Calories

Saturday 08.29.15

 “Kettlebell Hell”                                                                                                                                    In 3 minutes complete:
25 KB Swings (53/35#)
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time. 

Rest 1 minute

In 3 minutes complete: 
25 KB Swings            
15 Burpees            
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time. 

Rest 1 minute

             

In 3 minutes complete:                                                                                                                                 25 KB Swings                                                                                                                                     
15 Burpees                                                                                                                                                   AMRAP of KB Goblet Squats in the remaining time. 

Rest 5 minutes and repeat.

Friday 08.28.15

No 0530 this week.

“Tequila Montoya”                                                                                                                       
3 rounds:                                                                                                                                                400m Run                                                                                                                                                21 Pull-Ups                                                                                                                                                12 Hang Squat Snatches (95/65)

Thursday 08.27.15

No 0530 this week.

“Annie”                                                                                                                                               
50 – 40 – 30 – 20 – 10                                                                                                                        Double-Unders                                                                                                                                    Abmat Sit-ups

Annie is my super favorite of all!!! Have fun everyone... and nobody better beat my (pre-pregnancy) time!      ; ) ~Angela

Wednesday 08.26.15

 Weightlifting Wednesday                                                                                                          
“Big Clean Complex”
                                                            6 sets of the following Complex :
              High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
            High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
            High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Tuesday 08.25.15

No 0530 class time this week.

“Bossa Nova”                                                                                                                                    
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (95/65)

Monday 08.24.15

No formal 0530 class but you can still row!!!

2K Row

Remember your time and retest in a few weeks!

Your face after the first 500 m... 

Saturday 08.22.15

Partner WOD

***Class Starts at 10:00***

“Team DT”

Teams of 2

5 rounds

24 Deadlifts

18 Hang Power Cleans

12 Shoulder to Overhead

Barbell Rx – 155/105

One athlete working at a time.

Friday 08.21.15​

​​“Fandango”​​​​​​      21-15-9​​​​

Front Squat (135/95)
Lateral Barbell Burpees
50 Double-Unders after each round

Thursday 08.20.15

Only 1200 class!!

“Cat Daddy”
 3 rounds:                                                                                                                  
30 Calorie Row
30 Kettlebell Swings (53/35)
30 Box Jumps (24/20)

Wednesday 08.19.15

“CrossFit Total”

Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift

Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

*First attempt would be a weight you know you can do for a heavy set of three. 

*Second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. 

*Third attempt is the weight you want to do, based on your performance on the previous two attempts.

CrossFit Total score is the 1RM of each lift added together. Use chart below to determine class rankings for your records!!

Tuesday 08.18.15

Only 0530 and 1200 class!!

​“Cement Mixer"

7 rounds, on the 3:00:​

400m Run

12 Toes to Bar

Monday 08.17.15

There will only be a 0530 and 1200 class!!

"The Chief"

Repeat for a total of 5 cycles.

3 min AMRAP:

3 power cleans @135/95LBS,

6 push-ups,

9 squats,

Rest 1 minute.

Only full rounds count!!

Saturday 15 AUG 2015

AMRAP 20:​​​​​​             
6 Power Cleans (185/135)                                                                            
12 Burpees                                                                                         
14 Toes to Bar                                                                                 
200m Run

Friday 14 AUG 2015

​“Escape from Wonderland”​​​​​​​​

3 rounds:​​​​​​​​​​​

​75 Double-Unders
​50 Air Squats
​25 Calorie Row

Thursday 13 AUG 2015

​“Dark and Stormy”​​​​​​​​​

​25 Deadlifts (225/155)

​50 Pull-Ups

​25 Deadlifts (225/155)

Wednesday 12 AUG 2015

​ Weightlifting Wednesday​​​​​​​​​

Work up to a Heavy Single at each:  ​​      ​​​​​

​Pause Front Squat​​​​​        ​​​​​

​Tall Clean
​Squat Clean​

​​​​

​Followed by…
​​​​

​On the Minute x 7– 3 Squat Cleans (70%)

Tuesday 08.11.15

​“StrictPressBiathlon”​​​

​Run 800 Meters
​21 Unbroken Strict Presses (95/65)
​Run 800 Meters
​18 Unbroken Strict Presses (95/65)
​Run 800 Meters
​15 Unbroken Strict Presses (95/65

Monday 10 AUG 2015

All classes!


Oh snap! A combo of Karen and Isabel?!


“Karabel”​​​​AMRAP 15:
​​​​​3 Power Snatches (135/95)
​​​​​15 Wallballs (20/14)

Saturday 08.08.15

“Eva”                                                                                                                        
5 rounds:                                                                                                                   
800 Meter Run
30 Kettlebell Swings (70/53 lbs)
30 Pull-Ups

Friday 08.07.15

There will be Open Gym from 0930-1100 due to Gym closer.  No formal classes.  Recommended WOD is listed below.

“Shea”

5 rounds: 

8 Strict Toes-to-Bar
8 Barbell Thrusters (75/55lbs)
14 Barbell Lunges (75/55lbs)

Thursday 08.06.15

“Pom Squad”
Teams of 2

15 Minute Clock​​​​​             Row 1000 Meter

                                             ​              In time remaining, AMRAP:

30 Wallballs (30/20)
30 Burpees

Wednesday 5 AUG 2015

all classes!!! :)

Weightlifting Wednesday                                                                                 

 Deadlift

Build to a Heavy 3-Rep​                                                                  

 OTM x 14

Odd – 7 Deadlifts (60%)

Even – 200m Run

Tuesday 4 AUG 2015

​“Double Grace”                                                                                                               

60 Clean and Jerks (135/95)

Monday 3 AUG 2015

Jackie

1,000 meter row
50 thrusters (45)
30 pull-ups