Tuesday, February 9, 2016

Strength
7 Minute EMOM
1 Snatch High Pull + 1 Power Snatch

Conditioning
“Open WOD 13.1”
-17 Minute AMRAP-
40 Burpees
30 Power Snatch (75/45 lbs)
30 Burpees
30 Power Snatch (135/75 lbs)
20 Burpees
30 Power Snatch (165/100 lbs)
10 burpees
AMRAP Power Snatch (210/120 lbs)

*In the Open, you were required to touch a target 6″ above your max reach on the Burpees. Today, just perform a regular Burpee.
*On the 45 pound Snatch for the women, just take the bar to below the knee on each rep.

Saturday, February 6, 2016

8 AM
Open Gym

9 AM
Partner WOD

21-15-9
Thrusters (115/75 lbs)
AMRAP Burpees

-then-

2 Rounds
15 Power Snatch (115/75 lbs)
AMRAP Muscle-ups or Pull-ups

(If one partner does Muscle-ups and the other does Pull-ups, you will divide the Pull-ups by 3 or multiply the Muscle-ups by 3 to determine the winner.)

-then-

3 Rounds
100 Double Unders (Power Jump Singles to scale)
AMRAP Box Jumps (24/20″)

*Partner A will complete the work while Partner B completes the AMRAP. You will then switch roles. The goal is to beat your partner on Total Reps.

10 AM
Hero WOD

“Sisson”

20 Minute AMRAP
1 Rope Climb
5 Burpees
Run 200m (6 Wall Touches)

*If you’ve got a 20-lb. vest or body armor, wear it.

HERO-Justin-Sisson_th

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Friday, February 5, 2016

Strength
Deadlift
4 x 2 @ 90%
*up to 2:30 rest between sets

Conditioning
*from Thursday, June 4, 2015

Complete the Following for Time
(20 Minute Cap)
30 second Plank
10 Deadlifts (135/95 lbs) (Rx+ 185/125 lbs)
20 V-ups
10 Deadlifts
20 Wipers (R=1, L=2)
10 Deadlifts
30 second 6″ Hold
10 Deadlifts
30 second Side Plank (R Arm)
10 Deadlifts
60 Flutter Kicks (R=1, L=2)
10 Deadlifts
30 Butterfly Sit-ups
10 Deadlifts
20 Straight Leg Raises
10 Deadlifts
60 Bicycles (R=1, L=2)
10 Deadlifts
30 second Side Plank (L Arm)
10 Deadlifts
30 Sit-ups
10 Deadlifts
30 Toe Touches
10 Deadlifts
20 Knees to Chest
10 Deadlifts
30 second Plank

Cardio Load
Surprise!

Thursday, February 4, 2016

*It’s not too late to join our February Basics class! We’ve only had two classes so far and there are already many new faces in the group! The class meets every Monday, Tuesday and Thursday for 4 weeks at 6:30 PM. Basics will break down every movement in even more detail than we do in the regular group WODs so if you’ve been hesitant to start CrossFit, this is one of the best ways to begin! Bring a friend and start your CrossFit journey together!*

Conditioning
For Time
(35 Minute Cap)
25 Muscle-ups
50 DB Snatch (R/L=2) (55/35 lbs) (Rx+ 70/55 lbs)
75 Calorie Row
100 Wall Balls (20/14 lbs)
125 Push-ups
15 Rope Climbs

*You may start wherever you’d like and complete the workout in any order. However, once you start on a movement, you must complete all of the reps before moving on.

*Scale the Muscle-ups with Bar Muscle-ups or Pull-ups x 2.
*Scale the Rope Climbs with Rope-ups x 3 or Ring Rows x 5.

Wednesday, February 3, 2016

*It’s not too late to join our February Basics class! We’ve only had two classes so far and there are already many new faces in the group! The class meets every Monday, Tuesday and Thursday for 4 weeks at 6:30 PM. Basics will break down every movement in even more detail than we do in the regular group WODs so if you’ve been hesitant to start CrossFit, this is one of the best ways to begin! Bring a friend and start your CrossFit journey together!*

Strength
5 Minutes
*every 30 seconds perform:
1 Hang Power Clean + 1 Power Clean

*you may add weight as you go

Conditioning
18 Minute EMOM
Min 1: 10 Hang Power Cleans (115/75 lbs) (Rx+ 165/110 lbs)
Min 2: 15 Box-Overs (24/20″) (Rx+ 30/24″)
Min 3: 20 ABMAT Sit-ups

*If the clock catches you, perform an AMRAP with the remaining time.

Cardio Load
Surprise!

Tuesday, February 2, 2016

*It’s not too late to join our February Basics class! We’ve only had one class so far and there are already many new faces in the group! The class meets every Monday, Tuesday and Thursday for 4 weeks at 6:30 PM. Basics will break down every movement in even more detail than we do in the regular group WODs so if you’ve been hesitant to start CrossFit, this is one of the best ways to begin! Bring a friend and start your CrossFit journey together!*

Strength
Strict Press
4 x 2 @ 90%
*up to 2:30 rest between sets

Conditioning
(17 Minute Clock)
5 Minute AMRAP
5 Shoulder to Overhead (135/95 lbs) (Rx+ 185/125 lbs)
10 Toes to Bar
30 Double Unders
-rest 1 minute-
5 Minute AMRAP
10 Shoulder to Overhead (115/75 lbs) (Rx+ 165/110 lbs)
10 Toes to Bar
30 Double Unders
-rest 1 minute-
5 Minute AMRAP
15 Shoulder to Overhead (95/65 lbs) (Rx+ 135/95 lbs)
10 Toes to Bar
30 Double Unders

Monday, February 1, 2016

*We will have our first February Basics class tonight at 6:30 PM! The class meets every Monday, Tuesday and Thursday for 4 weeks. Basics will break down every movement in even more detail than we do in the regular group WODs so if you’ve been hesitant to start CrossFit, this is one of the best ways to begin! Bring a friend and start your CrossFit journey together! We hope to see many new faces this evening!*

Strength
Back Squat
4 x 2 @ 90%
*up to 2:30 rest between sets

Conditioning
For Time
(20 Minute Cap)
30-24-18-12-6
Front Rack Lunges (R=1, L=2) (95/65 lbs) (Rx+ 135/95 lbs)
Bar-Facing Burpees

*you may step forward or back on the lunges

Cardio Load
Surprise!

Thursday, January 28, 2016

*We will only be open through the noon class and then closed for the weekend for the Midwest Meltdown. Come check out the comp if you’re free! There will be no charge to get in.*

Strength
Deadlift
4 x 3 @ 85%
*up to 2:00 rest between sets

Conditioning
15 Minute AMRAP
3-6-9-12-15-18-etc,
Deadlifts (225/155 lbs) (Rx+ 275/185 lbs)
*perform 30 ABMAT Sit-ups after each round