Friday, March 6, 2015

Conditioning
Complete the Following for Time
200′ Overhead Walking Lunges (45/35 lbs)
30 Alternating DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
40 Stick Jumps (24/20″) (Rx+ 30/24″)
100′ Bear Crawl
100 Double Unders
100′ Bear Crawl
40 Stick Jumps
30 Alternating DB Snatch
200′ Overhead Walking Lunges (45/35 lbs)

Thursday, March 5, 2015

Strength
10 Minutes
Establish a 2 Rep Max
Power Clean

*you may Tap & Go or drop and immediately perform the second rep

Conditioning
9 Minute AMRAP
18 Power Cleans (135/95 lbs) (Rx+ 165/110 lbs)
18 Handstand Push-ups (you may kip)
18 Sit-ups

*Scale HSPU with DB Strict Press (as heavy as possible) or Hand-Release Push-ups

Monday, March 2, 2015

Our March Basics class begins tonight at 6:30 PM! Bring a friend to start your CrossFit journey together!

Strength
Back Squat
3-3-3-3

Conditioning
(25 Minute Cap)
3 Rounds for Time
25 Back Squats (135/95 lbs) (Rx+ 165/110 lbs)
8 Bar Muscle-ups
50 Double Unders
4 Rope Climbs

*Take the bars from the ground
*Scale Bar Muscle-ups with Pull-ups x 2
*Scale Double Unders with Power Jump Singles
*Scale Rope Climbs with Rope-ups x 3 or Ring Rows x 5

Saturday, February 28, 2015

8 AM
Open Gym

9 AM
Partner WOD

Complete the Following for Time
20 Burpee Pull-ups
40 Alternating DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
40 Ring Dips
30 Hang Power Cleans (95/65 lbs) (Rx+ 135/95 lbs)
50 Shoulder to Overhead (95/65 lbs) (Rx+ 135/95 lbs)
30 Hang Power Cleans
40 Ring Dips
40 Alternating DB Snatch
20 Burpee Pull-ups

*partition the reps however you’d like

10 AM
Hero WOD

“J.J.”

Complete the Following for Time
1 Squat Clean (185/125 lbs)
10 Parallette HSPU
2 Squat Cleans
9 Parallette HSPU
3 Squat Cleans
8 Parallette HSPU
4 Squat Cleans
7 Parallette HSPU
5 Squat Cleans
6 Parallette HSPU
6 Squat Cleans
5 Parallette HSPU
7 Squat Cleans
4 Parallette HSPU
8 Squat Cleans
3 Parallette HSPU
9 Squat Cleans
2 Parallette HSPU
10 Squat Cleans
1 Parallette HSPU

JJ

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.