Monthly Archives: July 2017

ME Monday

Announcements Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Clean Deadlift (“Deficit” 3-3-3-2-2-2-2) *Set up should be exactly like your clean set up. PUSH don’t Pull! *For deficit, stand on top of a 35# plate Metcon B: Metcon […]

Tuesday

Announcements Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (Time) 1000m Row 20 Sit Ups 800m Row 40 Sit Ups 600m Row 60 Sit Ups 400m Row 80 Sit Ups 200m Row 100 Sit Ups Accessory B: […]

Oly

Announcements Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy CrossFit Structured – Olympic Lifting Weightlifting Metcon (Weight) 3 Position Snatch * work up to a heavy 3 Position Clean * work up to a heavy

Oly

Announcements Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) Snatch off block below the knee 3@40% 3@50% 2×2@60% Snatch 2@75% 3×2@80% Back Squat 10@60% 8@65% 6@70% 6@75% 6 @80% Front Squat 5@60% 5@70% 2×5@75%

SWEAT

Announcements Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy CrossFit Structured – Sweat Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP of: 500m Row 400m Run 30 Wall Balls 20/15 Rest 3 minutes 18 min AMRAP of: 50 Headcutters G/Y 40 Burpees 30 T2B 20 Lateral Box […]

Oly

Announcements Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) Clean off block below the knee 3@40% 3@50% 2×2@60% Clean 2@75% 3×2@80% Back Squat 10@60% 8@70% 8@75% 8@80% Front Squat 5@60% 5@65% 2×5@70%

DE Lower

Announcements Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Front Squat 12 min EMOM of: 2 Front Squat @65% *Focus on speed *Stick to percentage! Metcon B: Metcon (AMRAP – Rounds and Reps) 15 min AMRAP of: 15 […]

DE Upper

Announcements Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Split Jerk 12 min EMOM of: 2 Split Jerk @65% *Focus on speed *Stick to percentage! Metcon B: Metcon (3 Rounds for time) R1. 21-15-9 (score time) Push press […]

ME Lower

Announcements Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Good Mornings (5-5-5-5-5-5) Work up to a 5 RM Metcon B: Metcon (No Measure) 8 min EMOM of: Odd: 60 DU Even: 12 Dbl KB FS G/Y Immediately into…. […]

Tuesday

Announcements Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (Time) 4 Rounds of: 400m Run 10 Squat Snatch 95/65 Rest 5 minutes 4 Rounds of: 400m Run 10 OH Squats 95/65BK: 115/85 Accessory B: Metcon (No Measure) […]