Monthly Archives: May 2017

CrossFit

CrossFit Structured – WOD Push Press 8 @ 50% 6 @ 60% 4 @ 70 2 x 2 @ 85% Metcon (Calories) EMOM 15 Min 1: 15 Wallballs (20/15) Min 2: 15 (American) KB Swings (G/Y) Min 3: 15 Box Jumps (24/20″) Min 4: 15 Push Press (95/65#) Min 5: 15 Calorie Row Record Total […]

SWEAT

CrossFit Structured – Sweat Metcon (Time) Rowing: Row 50-40-30-20-10-20-30-40-50 cals (Row as hard as you can) Rest :50-:40-:30-:20-:10-:20-:30:40 between sets

CrossFit

CrossFit Structured – WOD Metcon (3 Rounds for time) Back squats 5 x 5 Super set with curls & Tricep extensions. (21’s 7-7-7-) Use a band or a bar. Metcon (No Measure) Benchmark: For time: Harold Then immediately into: Midline: 2 min ME Sit-ups 2 min ME Plank 2 min ME Flutter kicks

Sweat

CrossFit Structured – Sweat Metcon (Time) SWEAT: 10 KB Snatches (G/Y) 15 Burpee Box Jump-Overs (24/20″) 20 KB Snatches 15 Burpee Box Jump-Overs 30 KB Snatches 15 Burpee Box Jump-Overs 40 KB Snatches 15 Burpee Box Jump-Overs 50 KB Snatches 15 Burpee Box Jump-Overs (Split the snatch on each arm 5R – 5L, 10R – […]

CrossFit

CrossFit Structured – WOD Back Squat 4 X 6 @ 75 1 x ME @ 50% Rest 2-3 min between sets Metcon (Time) 10 rounds: 9 thrusters (75/55) 35 double-unders (70 singles)

Sweat

Announcements Memorial Day WOD: 8:30am only. Come ready to work. CrossFit kids last class was last Saturday. We will take sign ups again for the next 6 week block shortly after Memorial Day! CrossFit Structured – Sweat Metcon (Time) 120 Double-unders (2:1) 60 Cal Row 60 Sit-ups 300m run 90 Double-unders (2:1) 45 Cal Row […]

CrossFit

CrossFit Structured – WOD Back Squat (10-10-10-10) 10 @ 70 % 10 @ 70% 10 @ 70% 10 @ 70 % Every 2 -3 min perform Good Mornings (5-5-5-5-5) Build up to a 5 AHAP. (Dont round your back and only go as far down as your hamstrings will allow) Metcon (AMRAP – Rounds and […]

CrossFit

Announcements Memorial Day WOD: 8:30am only. Come ready to work. CrossFit kids last class was last Saturday. We will take sign ups again for the next 6 week block shortly after Memorial Day! CrossFit Structured – WOD Metcon (AMRAP – Rounds and Reps) 3 Rounds: 8 Strict Press @ 65% **Rest 60 seconds 8 Strict […]

Sweat

Announcements Memorial Day WOD: 8:30am only. Come ready to work. CrossFit kids last class was last Saturday. We will take sign ups again for the next 6 week block shortly after Memorial Day! CrossFit Structured – Sweat Metcon (Time) Teams of 2: 100 Calorie Row 100 Box Jump Overs (24″/20″) 100 Deadlifts (155/105#) 100 Wallballs […]

CrossFit

CrossFit Structured – WOD Front Rack Complex (5 x (2+6+2)) 5 sets 2 Front Squats 6 Lunges 2 Front SquatAHAP Keep your knee stacked over your heal on the lunge. Perfect technique! Metcon (Time) 3RFT: 10 Power Cleans (135/95) 10 Front Squats 10 Jerks 50 DU BK: 155/115