Monday 2.1.16 **1730 class Only**

Strength

Bench Press

1x5@75%,1x3@85%,1x1@95%

“Sunny D”

AMRAP 15

1 Clean and Jerk (155/105)

1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

2 Clean and Jerks (155/105)

1 Round of Cindy

3 Clean and Jerks (155/105)

1 Round of Cindy

4 Clean and Jerks (155/105)

1 Round of Cindy

*Continue to add 1 Clean and Jerk each round

Saturday 30 January 2016

Saturday 1.30.16

 “Ecto Cooler”

Teams of 2

AMRAP 20

30 Thrusters (115/80)

30 Box Jumps (20 in)

30 Kettlebell Swings (70/53)

30 Chest to Bar Pull-Ups

*Split Reps as needed

1000 class!! 

Friday 29 January 2016

Friday 1.29.16

Strength

Back Squat

1x5@75%,1x3@85%,1x1@95%

 “Juicy Juice”

3 rounds

30 Calorie Row

15 Deadlifts (225/155)

30 Wallballs (20/14)

****1730 Class only****

Thursday, 28 January 2016

Wednesday 27 January 2016

Wednesday 1.27.16

Strength

Strict Press

3x3 @ 80%,85%,90%

 “Macho Man”

Every Minute On the Minute for as Long as Possible:

3 Power Cleans + 3 Front Squats +3 Jerks (185, 135#)

*If you complete 10 rounds, add one rep to each movement for each additional minute.

For example, minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.

Minute 12 would be 5 of each, and minute 13 would be 6 of each.

***1730 class only***

Tueday 26 January 2016

Tuesday 1.26.16

WOD

50 Air Squats

50 Burpees

50 Air Squats

***1730 class only***

Monday 1.25.16

Monday 1.25.16

Strength

Deadlift 

3x3 @ 80%,85%,90%

 “Hi-C”

AMRAP 15

10 Power Snatch (95/65)

10 Hand Release Push-Ups

10 Toes to Bar

10 Box Jump Overs (20 in)

***Only class will be 1730!!!***

Saturday 1.23.16

“Escape from Wonderland”

3 Rounds for Time

75 Double Unders

50 Air Squats

25 Calorie Row

Friday, January 22, 2016 ***NO NOON CLASS***

Friday 1.22.16

Strength

Bench Press

3x3 @ 80%,85%,90%

 “Smacks”

AMRAP 8

5 Deadlifts (135/95)

5 Hang Power Cleans (135/95)

5 Front Squats (135/95)

5 Push Jerks (135/95)

Thursday, January 21, 2016

Thursday 1.21.16

 “Pops”

4 Rounds for Time

15 Toes to Bar

20 Burpees

25 Kettlebell Swings (53/35)

Wednesday, January 20, 2016 ***NO NOON CLASS***

Wednesday 1.20.16

Strength

Back Squat

3x3 @ 80%,85%,90%

“Life”

Teams of 2

Partner 1 Completes 20 Strict Handstand Push Ups while

Partner 2 Completes 2 Legless Rope Climbs and Switch Stations

Then

20 Partner Burpee Wallballs

Then

40 Hang Squat Clean (135/95)

Then

40 Front Rack Lunge Steps (135/95)

Tuesday, January 19, 2016 ***NO NOON CLASS***

Tuesday 1.19.16

 “Lucky Charms”

Teams of 2:

40 Burpee Box Jump (20″)

30 Snatches (155/105)

40 Burpee Box Jump (20″)

30 Clean and Jerks (155/105)

40 Burpee Box Jump (20″)

30 Thrusters (155/105)

Monday, January 18, 2016 ***GYM IS CLOSED. NO CLASSES***

Monday 1.18.16

Strength

Strict Press

3x5 @75%,80%,85%

“Frosted Flakes”

Teams of 2

60 Chest to Bar Pull-Ups

60 Calorie Row

15 Synchronized Overhead Squats (135/95)

10 Synchronized Overhead Squats (155/105)

Girl Gone RX 30 April 2016

Centurion Ladies, Here is a ladies only team competition for a good cause if interested.  Follow link for more details.

https://www.facebook.com/TwinBridgesCrossFit/posts/527296730763443

Saturday 1.16.16 ** Normal 1000 Class**

 “Fight Gone Bad”
3 Rounds:
1:00 – Wallballs (20/14)
1:00 – Sumo Deadlift High Pulls (75/55)
1:00 – Box Jumps (20″)
1:00 – Push Presses (75/55)
1:00 – Row for Calories
1:00 – Rest

Friday 1.15.16 **Gym Closed till Saturday**

Strength
Deadlift
3x5 @75%,80%,85%

 “Kashi”
5 Rounds
1:00 – Strict Pull-Ups
1:00 – Hang Squat Clean Thrusters (95/65)
1:00 – Row for Calories
1:00 – Bench Press (135/95)
1:00 – Rest

Thursday 1.14.16 **Noon & 1730 Classes Only **

“Death by 10 Meters”
Minute 1 – Run 10 Meters
Minute 2 – Run 20 Meters
Minute 3 – Run 30 Meters
Continue pattern as far as possible until you cannot complete the distance in the minute. When that occurs take a 1 minute rest and restart from beginning. There is a 25 minute time cap.

Wednesday 1.13.16 **1730 Class Only**

"Weightlifting Wednesday"
Strength
Bench Press
3x5 @75%,80%,85%

Cashout
On the Minute x 8
Odd Minutes – 7 Deadlifts (65%)
Even Minutes – 60 Double-Unders

Tuesday 1.12.16 **Noon and 1730 Classes only**

“Captain Crunch”

Teams of 2

AMRAP 20:

30 Lateral Barbell Burpees

30 Chest to Bar Pull-Ups

30 Power Cleans

Power Clean weight increases each round.

Round 1 – 135/95

Round 2 – 155/105

Round 3 – 185/135

Round 4 – 205/145

Round 5 – AMRAP at 225/155

Monday 1.11.16 **No Classes Due To Gym Closure**

Suggested WOD:

Strength

Back Squat

3x5 @75%,80%,85%

 

“Cookie Crisp”

21 – 15 – 9

Thruster (95/65)

Front Squat (95/65)

Wall Ball (20/14)

Foundation Class Complete!!

Big turn-out this morning for Foundations!! 

**Foundations Class is 09 January 2016**

Foundations class will be held 09 January 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!

Saturday 1.09.15 ** Normal Class at 1100**

"Trix"
20 - 16 - 12 - 8
Power Snatch (95/65)
Burpee
Thruster (95/65)
Toes to Bar

**Next Foundations Class is 09 January 2016**

Our Foundations class will be held 09 January 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!

Friday 1.8.15 **Only 1730 Class**

“Wheaties”

3 rds.:

15 Deadlifts (225/155)

15 Kettlebell Presses (53’s/35’s)

 

Thursday 1.7.15 **Noon and 1730 Class**

“Fruity Pebbles”

Teams of 3

On the Minute x 24

Station 1 – 5 Pull-Ups, 10 Pushups, 15 Air Squats

Station 2 – Max Calorie Row

Station 3 – 25 Abmat Sit-ups

Athletes start at different stations.  Rotating on the minute, score is total calories on the rower.

Wednesday 1.6.15 **Only 1730 Class**

“Goat Day”

On the Minute x 20:

Odd Minutes – Goat #1

Even Minutes – Goat #2

“Goat” – CrossFit slang for a movement we have difficulty with.

Examples: Double-Unders, Ring Dips, Overhead Squats, Pull-Ups.

Choose two “Goats” to work on today.

Tuesday 1.5.15 **Only 1730 Class**

“Team Power Drill”

10 Rounds:

5 Strict Handstand Pushups

10 Power Cleans (135/95)

15 Burpees

20 Kettlebell Swings (53/35)

25 Wallballs (20/14)

Partners alternate full rounds, totaling 10 rounds for the team.

Monday 1.4.15 **No Classes until 05Jan16**

Suggested WOD:

“The Admiral”

3 Rounds:

20 Burpee Pull-Ups

20 Front Squats (155/105)

20 Box Jumps (24/20)

 

Saturday 1.2.15 **No Classes until 05Jan16**

Suggested WOD:

400 Meter Run

15 Clean and Jerks (155/105)

400 Meter Run

30 Toes to Bar

400 Meter Run

45 Wallballs (20/14)

400 Meter Run

45 Kettlebell Swings (53/35)

400 Meter Run

30 Ring Dips

400 Meter Run

15 Weighted Lunge Steps (155/105)

400 Meter Run